We all encounter stress regularly in some capacity. Whether you have past traumas, injuries, or the stress of daily routines, our bodies can easily become overwhelmed by absorbing the hits and blows of life. And while stressful events are often avoidable, what we can focus on is building stronger, more resilient bodies that can recover from whatever life throws our way.

Today’s guest is world-renowned coach and fascia expert, Jill Miller. Jill has over 30 years of experience studying corrective movement. She’s here to share her expertise on posture and movement, how to recover faster, and how to build a resilient body with principles from her book, Body by Breath.

We’re going to cover the anatomy of the diaphragm, the power of breath, and how to tap into true healing by connecting with your body. You’ll learn about connecting with your parasympathetic nervous system, the body’s natural relaxation response, how to optimize your diaphragm, and so much more! So listen in, take some notes, and enjoy the show!

In this episode you’ll discover:

• What true recovery looks like.
• Four main tools you can use to increase your parasympathetic tolerance.
• Why your breath is a built-in reset button.
• How the human diaphragm works.
• The connection between your breath and your mindset.
• What nasal laterality is.
• How the diaphragm impacts core strength and posture.
• The role the diaphragm plays during childbirth.
• How many reps per day the diaphragm performs.
• The connection between the heart and the diaphragm.
• Jill’s personal experience with healing and connecting with her body.
• How proprioception and interoception work.
• What fascia is.
• The number of neurons in fascia tissues.
• How to improve posture.
• What it means to be resilient.
• The 5 Ps of the parasympathetic nervous system.

Items mentioned in this episode include:

• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding! 
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Body by Breath by Jill Miller
• Roll Model by Jill Miller
• The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463
• Connect with Jill Miller Website / Facebook / Instagram

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In our fast-paced, modern society, it’s not uncommon to experience low energy, high stress, and trouble sleeping. If you struggle with symptoms like poor sleep or stress management, you might be among the thousands of folks who are suffering from adrenal dysfunction. And unfortunately, conventional medicine tends to dismiss symptoms of adrenal fatigue as normal or deny the existence of adrenal fatigue altogether.

On today’s show, you’re going to learn about the role and importance of the adrenal glands for overall health and vitality. You’ll hear about the relationship between thyroid health and adrenal health, the causes of adrenal dysfunction, and simple, realistic lifestyle habits you can implement to restore adrenal health. Our guest, Dr. Izabella Wentz, is an integrative pharmacist who is passionate about helping patients find the root cause of symptoms that hold them back from thriving.

Dr. Wentz is back on The Model Health Show to share her expertise on adrenal health, thyroid health, and how they impact multiple functions and processes in the body. You’re going to learn what the adrenal glands are, how they can become imbalanced, and the best practices for creating a healthier, more resilient stress response in your body. I hope you enjoy this interview with the brilliant Dr. Izabella Wentz!

In this episode you’ll discover:

• What the HPA axis is, and its connection to metabolic health.
• Two of the most important glands for our metabolism.
• The numerous roles and responsibilities of the thyroid gland.
• Common symptoms of thyroid dysfunction.
• How Dr. Wentz became interested in studying thyroid health.
• The connection between thyroid health and adrenal health.
• How thyroid hormones work.
• The symptoms of adrenal dysfunction.
• How stress can trigger adrenal dysfunction. 
• The impacts stress has on cortisol production.
• Why women are more likely to have thyroid conditions and adrenal dysfunction.
• How to use safety signals to help your body feel safe.
• The role sleep plays in adrenal health.
• Specific foundational nutrients to restore adrenal health.
• The importance of incorporating pleasurable activity into your day.

Items mentioned in this episode include:

• PaleoValley.com/model -- Use code MODEL for 15% off!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Heal Your Thyroid with the Hashimoto’s Protocol with Dr. Izabella Wentz – Episode 220
• Adrenal Transformation Protocol by Dr. Izabella Wentz
• Hashimoto’s Thyroiditis by Dr. Izabella Wentz
• The ABCs of Adrenals
• Connect with Dr. Izabella Wentz Website / Facebook / Instagram

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Humans have been consuming various teas for thousands of years for a myriad of reasons. Whether you’re trying to unwind, soothe a scratchy throat, or warm up on a cold day, drinking a cup of hot tea can be a soothing ritual. In many cultures and traditions, tea also serves as a medicinal, health-promoting beverage that can lower inflammation, support your metabolism, prevent diseases, and much more.

On this episode of The Model Health Show, you’re going to learn about ten specific teas and their health-supporting, science-backed benefits. You’ll learn about the origins and history of multiple varieties of tea, including black tea, green tea, rooibos, and more. You’ll hear the traditions of each tea, plus the evidence supporting their health benefits.

You’re going to learn which teas can support your metabolism, microbiome, fertility, mental performance, and more. Whether you’re a tea aficionado or a beginner, I think this episode will inspire you to add more tea into your wellness routine. So click play, and enjoy the show!

In this episode you’ll discover:

• How gynostemma tea affects levels of body fat and muscle tissue.
• The incredible anti-diabetic effects of drinking gynostemma tea.
• Which tea has an influence on hormone-sensitive lipase.
• What impacts pu-erh tea has on the gut microbiome.
• The history of consuming green tea.
• How drinking green tea regularly affects breast cancer risk.
• The unique mental health benefits of L-theanine.
• How drinking black tea can influence weight loss and fat burning.
• The impacts oolong tea has on human metabolism.
• Two ways in which white tea can support healthy body composition.
• The connection between fertility and white tea consumption.
• Which tea is known for its potential to reduce kidney stones.
• The anti-angiogenesis properties of turmeric tea.
• How yerba mate compares to green tea.
• The importance of avoiding heavy metals and plastics in tea.

Items mentioned in this episode include:

• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!

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Our hormones are an integral part of our overall health. And while you might hear phrases about mood swings or hormones being “out of whack,” most folks have little understanding about the network of hormones in our body and the critical roles they play. Here to break down the importance of hormones is Dr. Anna Cabeca.

Dr. Anna Cabeca is a hormone expert, triple board-certified OBGYN, and the author of The Hormone Fix. She’s back on The Model Health Show to demystify hormones like oxytocin, cortisol, and insulin. We’re diving into how your hormones impact everything from sexual desire to sleep and mood.

You’re going to learn about how unbalanced hormones can contribute to weight gain, how to create morning and evening routines that support hormone health, and specific ways to improve your sexual function and drive. We’ll also discuss hormonal shifts like menopause, simple lifestyle habits you can implement to optimize your hormonal health, and so much more. Dr. Cabeca has a wealth of knowledge in the field of hormones, and I know you’re going to have some key takeaways from this episode. Enjoy!

In this episode you’ll discover:

• How our metabolism changes as we age.
• Why hormonal changes during menopause can cause weight gain.
• What obesogens are.
• The importance of eliminating exposure to hormone disruptors.
• What it means to have the second spring of your life.
• The benefits of quality sleep, and how to improve it.
• Supplements for supporting sleep during perimenopause.
• The health benefits of maca.
• Three factors that can interfere with our sexual drive.
• What the oxytocin gap is.
• How to increase oxytocin levels naturally.
• The different ways men and women are affected by oxytocin.
• Three primary reasons couples end up in a sexless marriage.
• The difference between primary and secondary sexual desire.
• Two secrets Dr. Cabeca wants men and women to know about each other.
• How insulin sensitivity impacts hormone levels.
• Why dietary fat is key to healthy hormones.
• The connection between gluconeogenesis and estrogen.
• How reducing inflammation can support metabolic health.
• The best foods to increase oxytocin.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• MenuPause by Dr. Anna Cabeca
• The Hormone Fix by Dr. Anna Cabeca
• Sexual CPR by Dr. Anna Cabeca
• Mighty Maca
• Sleep Smarter
• Connect with Dr. Anna Cabeca Website / Podcast / Instagram / Facebook

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The collective health of our citizens has been progressively declining for decades. Every year, rates of chronic health conditions like obesity, cardiovascular disease, and autoimmune diseases are on the rise. And as our rates of disease rise, our life expectancy is on the decline. On today’s show, you’re going to learn about the root cause of our failing health, and what we can do to create a healthy future for ourselves and the planet. 

Our guest today is Dr. Zach Bush, is a physician who specializes in internal medicine, endocrinology, and hospice care. He is also the founder of The Journey of Intrinsic Health and Farmer’s Footprint. Dr. Bush is passionate about how our planet’s health impacts human health. He’s back on The Model Health Show to break down the root cause of our chronic health epidemics and how we can restore our health.

In this interview, you’re going to learn about how the advent of herbicides and pesticides coincided with skyrocketing rates of disease. Dr. Bush is sharing powerful insights on agriculture in the US, how to eat in a way that supports your gut health, and the important connection between humans and nature. I hope you enjoy this episode with Dr. Zach Bush!

In this episode you’ll discover:

• What percentage of American adults are clinically obese.
• How carbon cycles work.
• Which year glyphosate was implemented into our food system.
• The problem with statin drugs.
• How chemicals in our food system caused an inflammatory cascade.
• Why herbicides and pesticides are harmful for our enzyme pathways.
• What the root cause of obesity is.
• The percentage of US soil that is damaged.
• How to save money and eat healthy at the grocery store.
• The connection between nature and health.
• Why fiber is a critical component of fruit.
• What a zombie sugar is.
• Shocking statistics about food on American farms.
• How to improve your family’s health by incorporating biodiversity on your plate.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• dozen.php">EWG’s Dirty Dozen and Clean Fifteen
• Intelligence of Nature  -- Save 15% off your first purchase with the code MODEL
• The Journey of Intrinsic Health
• Farmer’s Footprint
• Connect with Dr. Zach Bush Website / Instagram / Facebook

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Longevity is a popular topic in the health and wellness space. But what’s often overlooked is the quality of that lifespan. Living longer can be incredible, but only when the body and mind are healthy, strong, and resilient. That’s why I love the book Built to Move by Kelly and Juliet Starrett.

Built to Move is a guide to implementing movement practices that will improve your quality of life, mobility, and overall function. No matter your fitness level or income, Built to Move provides a simple and accessible guide to moving your body better. In this interview, you’re going to hear some of the main mobilization practices from the book and how you can easily add them into your life. 

You’ll hear about the incredible benefits of sitting on the floor, walking, hip extensions, and so much more. We can all benefit from more mobility and functionality in our daily lives, and I hope this interview inspires you to live a full life doing the things you enjoy with the people you love. Please enjoy this interview with the amazing Kelly and Juliet Starrett!

In this episode you’ll discover:

• The surprising health benefits of sitting on the floor.
• An important distinction between longevity and durability.
• How our modern environment limits our movement patterns.
• What marathon sitting is.
• The interesting field of sedentary biology.
• How to encourage your body to crave certain movements.
• What it means to create a movement rich environment.
• The importance of having awareness and agency over your movements.
• What it means to be durable.
• The definition of positional inhibition.
• How to improve the posture of your neck, shoulders, and back.
• The number of steps you should take daily to increase your longevity.
• A necessary behavior for creating sleep pressure.
• The most simple and accessible way to add movement into your day.
• How walking can aid in neuroplasticity.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• Built to Move by Kelly & Juliet Starrett
• Deskbound by Kelly Starrett, Juliet Starrett, & Glen Cordoza
• Becoming a Supple Leopard by Kelly Starrett
• Ready to Run by Kelly Starrett
• Muscles and Meridians by Phillip Beach
• Spark by Dr. John J. Ratey
• Connect with Juliet Starrett Podcast / Instagram
• Connect with Kelly Starrett Website / Podcast / Facebook / Instagram

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In recent years, whole-body cold therapy, such as cold plunging, has gained popularity in the wellness space. But in many Scandinavian cultures, winter swimming is a time-honored practice and common pastime that has numerous benefits on human health. Today’s guest, Dr. Susanna Søberg, is one of the leading experts in the world on the topic of cold and heat therapy.

Dr. Susanna Søberg is a metabolic scientist, bestselling author, and prominent researcher in functional cold and heat exposure for health optimization. Dr. Søberg’s fascinating research is centered around using cold and heat therapy to build resilience, increase metabolism, and strengthen your body and mind. On today’s show, she’s sharing the latest science on cold therapy and its many benefits.

In this interview, you’re going to learn about the science of brown fat and how to activate your metabolism through cold therapy. You’ll hear about how cold exposure can have a positive impact on a wide variety of biological functions, including inflammation, dopamine levels, insulin sensitivity, and even boost your mood and confidence.

In this episode you’ll discover:

• What brown fat is, and its role in the body.
• How brown adipose tissue differs from white adipose tissue.
• What gives brown adipose tissue its brown color.
• The role the hypothalamus plays in temperature regulation.
• How brown fat impacts your metabolism.
• The origins of cold therapy.
• What cold shock proteins are.
• How to utilize contrast therapy for a wider range of health benefits.
• Why cold therapy can increase your stress resilience.
• How cold plunging can lower inflammation and risk for disease. 
• The connection between cold therapy, inflammation, and insulin sensitivity.
• How cold exposure affects dopamine levels.
• Why confidence and a positive mindset are effects of cold therapy.
• How to implement a cold exposure practice.
• The minimum amount of time necessary to reap the benefits of cold therapy.
• How cold exposure impacts the immune system.
• The one thing you need to start a cold exposure routine.
• How to incorporate breathing techniques into your cold therapy practice.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Themodelhealthshow.com/plunge -- Use code MODEL150 to save $150!
• Winter Swimming by Dr. Susanna Søberg
• Connect with Dr. Susanna Søberg Website / Instagram

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Humans have utilized the medicinal qualities of mushrooms for thousands of years. In most cultures, medicinal mushrooms have a long history of being used for their anti-inflammatory, immunomodulating, and antimicrobial effects. However, in American culture, supplementing with mushrooms is a growing trend in recent years. On today’s show, you’re going to learn the truth about medicinal mushrooms.

We’re going to cover the latest peer-reviewed data on medicinal mushrooms and how they impact human health and well-being. This episode contains the history of fungi, how they work, and their role in our ecosystem. You’ll hear how mushrooms perform against pharmaceutical drugs, the most effective extraction methods, and which specific mushrooms can support your health.

You’ll learn the proven healing and regenerative effects of medicinal mushrooms and their impacts on immune function, sexual health, sleep quality, metabolic health, and much more. If you’ve ever been interested in incorporating functional mushrooms into your routine, I hope this episode gives you the data you need to make an informed decision. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

• How many species of fungi exist on the earth.
• The three categories of mushrooms that humans have had a relationship with.
• How medicinal mushrooms interact with the innate and adaptive immune systems.
• The immunomodulating effects of polysaccharides in reishi.
• Which mushrooms are the king and the queen of the mushroom kingdom.
• How chaga can impact human natural killer cells.
• The natural anti-inflammatory and anti-allergic properties of reishi.
• What mycelium is.
• How cordyceps can improve sexual health and sperm quality.
• The anti-aging qualities of reishi mushrooms.
• Why extraction method is critical when it comes to medicinal mushrooms.
• The effects cordyceps has on cardiovascular function and insulin sensitivity.
• How reishi can prevent gut dysbiosis and metabolic disorders.
• Why lion’s mane is a powerful agent for improving sleep quality.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!

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It’s well known that chronic inflammation is at the foundation of a myriad of health conditions, including autoimmune diseases and metabolic disorders. But what’s less widely accepted is that the mind-body connection, specifically the gut-brain connection, can have immense impacts on our health and propensity to disease. Today’s guest, Dr. Will Cole is here to share about the intimate connection between physical and emotional health.

In his new book, Gut Feelings, Dr. Will Cole unpacks how to heal the connection between mental health and physical health, and how to restore the body through nutrition and self-love practices. Dr. Will Cole is a leading functional-medicine expert, the founder of one of the first functional medicine telehealth centers, and a New York Times bestselling author. He specializes in helping folks find the root causes to autoimmune diseases, thyroid issues, digestive disorders, and much more. Gut Feelings is the culmination of his work helping his clients heal through nutrition and restoring the gut-brain connection.

On this episode of The Model Health Show, you’re going to learn about how the gut-brain connection works, and how the combination of shame and inflammation might be destroying your best efforts in health and wellness. We’re having important conversations on healing the nervous system, the problem with diet culture, and specific practices you can implement to heal your body and mind. I hope you enjoy this interview with the one and only, Dr. Will Cole!

In this episode you’ll discover:

• How chronic stress, trauma, and shame can be stored in your cells.
• What the gut-brain connection is.
• The duality between mental health and physical health.
• How food impacts your neurotransmitters.
• The impacts chronic stress can have on our bodies.
• What shameflammation is.
• The link between adverse experiences, autoimmunity, & nervous system dysfunction.
• Why medicine is an art and a science.
• The three main branches of the nervous system.
• Symptoms of a dysregulated autonomic nervous system.
• How alcohol consumption impacts brain volume and intestinal permeability.
• What intergenerational trauma is.
• The toxic world of diet culture and anti-diet culture.
• How to heal your nervous system through specific practices like meditation.
• The modulating effects of adaptogens.
• Why shaming your way into wellness is unsustainable.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Gut Feelings by Dr. Will Cole
• Personalize Your Intermittent Fasting Program with Cynthia Thurlow – Episode 625
• How Alcohol Influences Metabolism and Longevity – Episode 657
• Connect with Dr. Will Cole Website / Podcast / Instagram

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Some people can make big sweeping changes and overhaul their health seemingly overnight. But for most folks, real change comes in small incremental steps like drinking more water and getting more steps. Our lifestyle choices have far-reaching impacts on our health, and implementing one small change every day can lead to incredible results over time.

This is why I love Dr. Daniel Amen’s new book, Change Your Brain Every Day. With over 40 years of experience in clinical psychiatry and the world’s largest database of brain imaging, Dr. Amen is an unmatched expert on brain health. In Change Your Brain Every Day, he shares practical daily habits you can use to gain a healthier brain one day at a time. 

On this episode of The Model Health Show, Dr. Amen is back to share effective and realistic daily habits you can implement to improve your brain health and cognitive function. You’re going to hear powerful insights on how quickly the brain responds to lifestyle changes, how focusing on your brain health can improve your relationships, and why making your mental health a daily practice can yield lasting results. Your brain is an indispensable part of your health, your consciousness, and your entire existence. Dr. Amen’s insights and tips are life-changing, and I hope this interview resonates with you!

In this episode you’ll discover:

• How quickly the brain can respond to taking supplements.
• The importance of making mental health and brain health a daily practice.
• Why loving your brain is the first step to a healthier brain. 
• A powerful question you should ask yourself before making any decision.
• What brain reserve is, and how to build it. 
• How to harness the power of responsibility to improve your life. 
• The truth about your thoughts.
• How generational trauma can affect us, and how to release it.
• The effects marijuana has on blood flow and brain health.
• How marijuana usage impacts rates of anxiety, depression, and suicide in teens. 
• Specific tools and supplements that are effective for treating depression. 
• The importance of having reverence and fear for substances. 
• How playing racket sports can improve your brain health and longevity.
• The reparative effects of hyperbaric oxygen on brain health.  
• Why constantly learning is a powerful habit. 
• The connection between gum disease and brain disease. 

Items mentioned in this episode include:

• PiqueLife.com/model - Get 15% off any subscription + free shipping! 
• Beekeepersnaturals.com/model --Save 20% on raw honey & other natural remedies!
• Change Your Brain Every Day by Dr. Daniel Amen
• Amen University
• Connect with Dr. Daniel Amen Website / Facebook / Instagram / TikTok 

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