The Model Health Show

We just surpassed an amazing milestone: 1000 episodes of The Model Health Show. It’s been an honor to sit down with some of the greatest minds in their respective fields and to share powerful conversations with you. And after doing something thousands of times, you’re bound to notice some consistent themes, to push your limits beyond what you thought possible, and to achieve noticeable growth.   

On this episode, I’m reflecting on the past 1000 episodes of The Model Health Show and sharing the transformative, invaluable lessons I’ve learned along the way. You’re going to learn about how the show has changed me, the guests that surprised and inspired me, and the mindset shifts that have helped me keep going.  

We’re going to talk about consistency, preparation, building relationships, and so much more. I hope this episode gives you some insight into the history of the show and provides you with lessons you can apply to any goal or area of your life. So click play and enjoy the show!  

In this episode you’ll discover: 


Why consistency is the key to reaching your goals.  


What inspires me to show up every day. 


Why being attentive is priceless. 


The value in being an eternal student.  


Why being yourself is a superpower.  


The role preparation plays in determining your success.  


How reading can help you grow in multiple ways.  


Why there are many paths to the same goal, and how to choose your path. 


The value in learning from multiple perspectives.  


How powerful moments can surprise you when you least expect it.  


The importance of investing in your relationships. 


The #1 determinant of how long you’re going to live.   


A behavior pattern I’ve noticed in the most successful people.  


The importance of working as a team.  


How personal development can make you more successful in your work.  

Items mentioned in this episode include: 


The Warning Signs of Burnout with Dr. Neha Sangwan - Learn more about burnout! 


Master Your Mindset with Lisa Nichols - Watch the interview that upleveled the show! 


Changing Your Self-Image with Bob Proctor  -  See the full interview with Bob Proctor!  

Be sure you are subscribed to this podcast to automatically receive your episodes:  


Apple Podcasts 


Spotify 


Soundcloud 


Pandora 


YouTube

There’s a great quote by famous speaker Jim Rohn that says, “Whatever good things we build end up building us.” After years of impactful conversations and stories shared on this show, that quote resonates more than ever. Today, we’re celebrating an exciting milestone: 1000 episodes of The Model Health Show by reflecting on the journey of getting stronger in body and mind, growing healthy relationships, and building a lasting podcast.  

Join me in the studio with some amazing special guests to talk about health and fitness, success, and relationships. This episode is full of powerful tips and insights on personal growth and mindset, career and purpose, and much more. You’re going to hear insightful conversations with some of my favorite guests, including Dr. Michael Bernard Beckwith, IN-Q, Dr. Jonny Bowden, and Anne Stevenson.  

Plus, you’ll hear me answer some listener questions on topics ranging from supplements and morning routines to work-life balance and the future of my career. Whether you’ve been with us for one episode or all 1000, thank you for being part of our amazing community. I hope you enjoy this special 1000th episode celebration of The Model Health Show!  

In this episode you’ll discover: 


The mission that inspired the creation of The Model Health Show. (0:35) 


How one decision can change everything. (8:15) 


The three specific things I did to go from sick and overweight to healthy and fit. (8:50) 


How to develop your intuition. (15:17) 


The best way to set your day up for success and block out the noise. (19:32) 


Why we should always be asking empowering questions. (21:23)  


How creativity can help you process emotions and heal. (41:43) 


Why we need art for growth and inspiration. (43:42) 


A strategy you can use to determine if your relationships are enriching your life. (48:48) 


How to listen to your gut and embrace change. (52:36)  


The #1 thing that influences health and longevity. (1:09:40) 


Why eating whole foods is instrumental to reaching your health goals. (1:13:33) 


The power of understanding different perspectives. (1:29:24) 


What my morning routine is like and how it has evolved over time. (1:30:13) 


The future of my career as an author. (1:38:15) 


How to balance family life and work goals. (1:47:11)  

Items mentioned in this episode include: 


Boncharge.com/model - Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL. 


Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order. 


Connect with Dr. Michael Beckwith Website / Podcast / Instagram  


Connect with IN-Q Website / Instagram 


Connect with Dr. Jonny Bowden Website / Facebook / Instagram  

Be sure you are subscribed to this podcast to automatically receive your episodes:  


Apple Podcasts 


Spotify 


Soundcloud 


Pandora 


YouTube  

 

This episode of The Model Health Show is brought to you by Bon Charge and Paleovalley.  

If you’re serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. Get 15% off your order at paleovalley.com/model. 

Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL at boncharge.com/model.

Even though aging is a normal part of the human life cycle, our daily habits can either slow down or accelerate the rate at which we age. And when it comes to the aging of our brains, recent data shows that changes that we often associate as a natural part of the aging process are actually modifiable through specific and consistent lifestyle choices. Today, you’re going to learn exactly how to prolong the health of your brain and turn back your biological clock. 

On this episode of The Model Health Show, you’re going to hear my interview with accelerated learning expert Jim Kwik on the Kwik Brain Podcast. In this interview, I’m sharing five science-backed ways to slow down brain aging. You’re going to learn how small changes to your sleep, nutrition, and mindset can make a huge impact on the way your brain ages. 

Not only are these five tips proven by science, but they’re also accessible, free or low-cost, and easy to implement today for a better brain. These powerful strategies will help you protect your brain, feel your best, and live a longer, more fulfilling life. I hope you enjoy this episode of The Model Health Show!  

In this episode you’ll discover:

The difference between chronological age and biological age. (11:20)

How vitamin D supplementation can impact telomere length. (13:22)

What to look for in a vitamin D supplement. (16:45)

How your sleep quality affects brain aging. (19:01)

The importance of having a consistent sleep schedule. (20:32)

How early morning sun exposure can help sync your circadian clocks. (22:36)

The connection between the gut microbiome and the aging process. (27:22)

How to support a healthy gut microbiome. (30:23)

The role fermented foods play in gut health. (35:32)

How resistance training can reverse aging in skeletal muscle. (37:16)

The relationship between muscle and insulin resistance. (39:18)

Why having a youthful mindset can help you age slower. (43:27)

How to incorporate more play into your life. (50:07)

Items mentioned in this episode include:


Beekeepersnaturals.com/model - Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Get 25% off during the Memorial Day Sale!


Boncharge.com/model - Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm.  Use my code MODEL for 15% off blue light blocking glasses!


Kwik Brain with Jim Kwik - Hear more episodes on brain performance! 


Sleep Smarter - Upgrade your sleep habits with my International Bestselling book! 


Seasonal Food Guide - Find seasonal foods in your state! 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

Apple Podcasts

Spotify

Soundcloud

Pandora


YouTube 

This episode of The Model Health Show is brought to you by Beekeeper’s Naturals and Bon Charge. 

Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Real results. Get early access to the Memorial Day Sale and get an exclusive 25% off your order at beekeepersnaturals.com/model.

Your screens are messing with your sleep. BON CHARGE blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL at boncharge.com/model.

What if there was a clinically proven approach that could improve cancer survivability, support remission, and help protect healthy cells during treatment—yet most people have never heard about it? In this episode, I sit down with Dr. Valter Longo, one of the world’s leading researchers in longevity and cancer science, to uncover the groundbreaking research behind fasting and fasting mimicking diets.

He has spent decades researching aging, fasting, cancer prevention, and longevity. His work on fasting mimicking diets is now being implemented in hospitals and clinics around the world. In the episode, we’re going to dive deep into how strategic nutrition can influence cellular repair, metabolic health, inflammation, and even cancer outcomes.

You’re also going to discover how fasting impacts cancer cells differently than healthy cells, why metabolic flexibility matters for longevity, and how modern lifestyles are accelerating chronic disease. Dr. Longo also breaks down the connection between nutrition and cancer prevention, the role of protein intake in aging, and practical ways to improve your health span while reducing your risk of disease.

In this episode you'll discover:

Introduction to fasting mimicking diets and their impact on cancer survivability. (00:00)

How green tea and matcha support autophagy and metabolic health. (02:20)

Dr. Valter Longo’s background and groundbreaking longevity research. (03:30)

Why fasting can protect healthy cells while making cancer cells more vulnerable. (05:15)

The connection between modern diets, inflammation, and rising cancer rates. (08:40)

How fasting influences cellular repair, regeneration, and stem cell activity. (12:10)

Why metabolic flexibility is essential for longevity and disease prevention. (15:45)

The science behind fasting mimicking diets versus traditional fasting. (19:30)

How excess protein intake can accelerate aging pathways. (23:50)

The relationship between blood sugar, insulin, and cancer growth. (27:15)

What the research says about fasting during chemotherapy treatment. (31:40)

The difference between lifespan and true health span. (36:05)

Practical nutrition strategies for reducing disease risk and improving longevity. (41:20)

The importance of lifestyle habits, movement, and recovery for healthy aging. (47:50)

Final thoughts on creating a healthier future through nutrition and prevention. (54:10)

Items mentioned in this episode include:


Piquelife.com/model Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions.


Peluva.com/model  Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 15% off with code MODEL

Connect with Dr. Vander Longo Website / Instagram / Facebook 

Be sure you are subscribed to this podcast to automatically receive your episodes:


Apple Podcasts 


Spotify 


Soundcloud 


Pandora 


YouTube  

This episode of The Model Health Show is brought to you by Pique and Peluva.

Pique Life makes it easy to upgrade your health with quadruple toxin-screened matcha and premium teas designed to support metabolic health, energy, and cellular wellness. Head to https://piquelife.com/model for up to 20% off plus exclusive bonuses.

Peluva creates innovative barefoot-inspired shoes designed to improve movement, foot strength, and performance with science-backed five-toe functionality. Visit https://peluva.com/model and use the code MODEL for 10% off.

Most people don’t struggle with knowing what to do when it comes to fitness. The real challenge is doing it consistently. And here’s the truth: consistency isn’t about willpower, it’s about design.
In this episode, I’m breaking down five science-backed “cheat codes” that make working out feel easier, more automatic, and something your brain actually starts to crave. Because when you understand how your biology and psychology work, you can finally stop fighting yourself and start winning. 

From behavioral science to motivational psychology, you’re going to see why most fitness advice falls short and what truly works instead. This is about shifting from relying on discipline to creating systems that support your success. 

You’re going to learn how your environment, relationships, and even your identity shape your habits. We’ll talk about the power of social support, how to eliminate friction in your daily routine, and why your “why” is the ultimate driver of transformation. If you’ve ever struggled to stay consistent, this episode is going to give you a completely new framework to build lasting results. 

In this episode you'll discover:

Why consistency isn’t a knowledge problem—it’s a design problem (00:00)

The myth of willpower and what actually drives consistency (01:00)

How social support can increase exercise consistency by up to 50% (02:00)

The power of group fitness and 97% adherence rates (03:00)

Real-life insights from working out with a partner  (06:00)

How to communicate and motivate effectively in workout relationships (10:00)

The key elements that make group fitness so effective (12:00)

Cheat Code #2: Designing your physical environment for success (16:00)

Simple ways to remove friction and make fitness automatic (18:00)

Movement triggers and integrating activity into daily life (24:00)

Cheat Code #3: Temptation bundling and dopamine-driven habits (32:00)

Cheat Code #4: The “fresh start effect” and using time to your advantage (37:00)

Cheat Code #5: The power of your “why” and intrinsic motivation (41:00)

How to build identity-based habits that actually stick (49:00)

Items mentioned in this episode include:


drinklmnt.com/model - Most people are underhydrated—and it’s costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a FREE sample pack with any order.

Be sure you are subscribed to this podcast to automatically receive your episodes:

Apple Podcast

Spotify

Soundcloud

Pandora

YouTube

This episode of The Model Health Show is brought to you by LMNT.

LMNT makes it easy to stay hydrated and perform at your best with science-backed electrolytes designed to support energy, cognitive function, and muscle performance. With zero sugar, no artificial ingredients, and optimal ratios of sodium, potassium, and magnesium, it’s a simple upgrade to your daily routine. Head to drinklmnt.com/model to get a free sample pack with your purchase and experience the difference for yourself.