The Model Health Show: Nutrition | Exercise | Fitness | Health | Lifestyle

Today, there is a wide array of exercises to choose from. While newly invented classes and workout modalities might be popular or enjoyable, there is one specific exercise that humans were designed to do: walking. On this episode of The Model Health Show, health expert and New York Times bestselling author Mark Sisson is back to share why walking is the foundation of human health, including its health and longevity benefits. Mark is also sharing the history of the running boom and why chronic cardio can break down your body and stop you from reaching your goals. This interview contains conversations on stress and cortisol, optimal footwear, and why getting fit doesn’t have to be as difficult as you might have been led to believe. As a former marathon runner, Mark has a unique perspective to offer on this topic and I hope this conversation helps you find a simple, enjoyable movement practice that enhances your life. Grateful to share this interview with the one and only, Mark Sisson!    In this episode you

Everyone deserves to feel strong, comfortable, and healthy in their body. Yet for years, half of the population has been overlooked not only in scientific studies, but also in doctor’s offices across the world. Women who are dealing with issues from stubborn weight gain to mood swings have largely been dismissed and left to unnecessarily suffer with debilitating symptoms. Today, fitness icon Autumn Calabrese is back on The Model Health Show. Autumn is a certified health coach, author, and the creator of several fitness programs that are designed to help women feel their strongest. In this interview, she’s here to discuss her experience reclaiming her health, what our culture gets wrong about women’s health, and how regulating your hormonal health can change everything. You’re going to learn about topics like cortisol, bioindividuality, blood sugar management, and much more. Autumn is sharing her personal experience with Pilates, breathwork, supplementation, and how these lifestyle changes inspired her new

The human mind has an innate superpower to perceive a wide range of emotions. However, many people lack the understanding of what their emotions actually are or how to manage them. Learning how to manage our emotions can have numerous benefits on our physical health, relationships, careers, and so much more. On this episode of The Model Health Show, our guest is psychologist and professor, Dr. Ethan Kross. He is one of the world’s leading experts on emotion regulation, and today you’re going to learn the science and strategies for better emotional fitness. You’re going to learn why all emotions, even the ones we perceive as bad, can serve as a useful tool. You’ll hear how your emotions can impact all other aspects of your life, what it means to shift your emotions, and powerful ways to break toxic psychological patterns. Emotion regulation is something we can all strive to improve; I hope you enjoy this interview with Dr. Ethan Kross!   In this episode you’ll discover:  What internal chatter is and how it

In the health and wellness space, and across the country, many folks are championing the Food and Drug Administration’s recent move to ban Red Dye No, 3, an artificial food dye that has been linked to certain cancers and behavioral issues. On today’s show, we’re going to dive into the context around this issue. On this episode of The Model Health Show, you’re going to learn about the prevalence and history of artificial food dyes in our food supply. You’ll hear which common foods and products contain artificial coloring. We’re also going to dive into the shocking science of how food dyes affect human and animal biology. You’re going to learn some behind-the-scenes information on how the FDA operates, how substances can make their way into the food supply, and sneaky loopholes that can have disastrous effects on human health. Most importantly, you’re going to learn how to take control over your family’s health, regardless of what happens with policy changes. I hope you enjoy this conversation on food dyes!  

Every year, nearly half of American adults embark on a new diet with the goal of losing weight in mind. But statistics show that most people who implement fad diets don’t stick with it for long, and those who do don’t find sustainable results. So on today’s show, you’re going to learn about realistic lifestyle tips that can help you shed extra pounds for good. On this episode of The Model Health Show, you’re going to learn about the FASTEST way to lose fat, with a simple, science-backed acronym. This episode is full of realistic strategies you can use to fine-tune your nutrition, exercise, sleep, and more. Not only will these tips help you reach your body composition goals, but they will also help you improve your overall health in numerous ways. If you’re ready to create a weight loss plan that is simple, effective, and sustainable, this episode is full of actionable tips that will help you reach your goals. Enjoy!   In this episode you’ll discover:  Why adequate protein is powerful for weight loss an

If you have big dreams you want to achieve, it can be easy to get caught up in the process of crossing tasks off your to-do list. But if you overlook taking care of yourself, it can undermine your health and happiness, which ultimately will delay your progress. On today’s show, you’re going to hear a powerful conversation on what it takes to manifest your happiest, healthiest life ever. Today’s guest, Big Sean, is a multi-platinum artist, philanthropist, and writer. He’s on a mission to inspire people to improve their physical, mental, and overall well-being. On this episode of The Model Health Show, Big Sean is joining us for a discussion on principles from his new book, Go Higher. In this interview, you’re going to learn about the five practices that lead to success, purpose, and self-acceptance. We’re discussing topics like meditation and manifestation, why taking care of your health can cultivate more success, how to create a strategy that works for you, and so much more. This episode is full of profoun

If you want to get in the best shape of your life in 2025, there are a few key principles you need to understand. Especially if you have a busy schedule or want to maximize results, having the proper knowledge on how to reach your goals is key. On this episode, you’re going to learn how to build muscle effectively. Today, my friend Jay Ferruggia is back on The Model Health Show to share his proven fitness strategies. Jay is an elite fitness and mindset coach with over three decades of experience in the fitness industry. What I love about Jay is that he is passionate about helping folks build their strongest bodies ever in the most realistic, straightforward way. In this interview, Jay is sharing the best ways to manage fatigue, how to find the optimal number of sets per workout, what it means to train to failure, and how to create a training program that works for you. You’re also going to learn about progressive overload, the best exercises for certain muscle groups, and so much more. I hope you enjoy this

One of the keys to success is allowing yourself to be a beginner. When you give yourself permission to learn new information or strive toward a new goal, it opens up a world of possibilities. Whether your intention is to build strength or eat more whole foods, it all starts with a decision to walk toward a goal with humility and optimism. On this episode of The Model Health Show, you’re going to hear my interview with Kelsey Heenan on The First Hour Podcast. In this interview, I shared details from the beginning of my health journey and how I balance my health goals with raising a family. I shared what actually helped me transform my health, some mistakes I made along the way, and my tips for fine-tuning your personal nutrition philosophy. We’re going to discuss some of the most recent data on health outcomes in the US and worldwide, how ultra-processed food is impacting our biology, and why changing the questions you ask yourself can produce radical results. You’re also going to learn about how food impact

Our mind is the most powerful tool that we can leverage to find success in all areas of life. Whether you’re looking to improve your health, your relationships, or your career, unleashing the power of your mind is the key. On today’s show, you’re going to learn about epigenetics and the biology of belief. On this episode of The Model Health Show, you’re going to hear a portion of my first interview with stem cell biologist, Dr. Bruce Lipton. Dr. Lipton is a leading expert in the field of epigenetics. In this powerful interview, you’re going to learn about the important role your mind and your perspective play in determining your outcomes. This interview is very special to me, and I hope it will shift your paradigms in a meaningful way. Most importantly, I hope this episode will remind you of your innate capacity to cultivate change, both inside of you and in the world around you. Enjoy! In this episode you’ll discover:  Why taking care of yourself is more important than ever. What genetic determinism

Addictive behaviors have become increasingly common in our society, with folks engaging in everything from harmful drug and alcohol addictions to problematic relationships with habits like social media and shopping. But what exactly is addiction, and how do we get down to the root cause to actually help people live healthier, more fulfilled lives? That’s what you’re going to learn on today’s show. On this episode of The Model Health Show, I’m sitting down with Dr. Adi Jaffe, who is a nationally recognized expert on mental health and addiction. He’s here to share his own experience with overcoming addiction, as well as incredible insights from his new book, Unhooked. You’re going to learn about reframing and redefining recovery in a more personalized, empowering way. This interview is a deep dive into topics like the prevalence of addiction, the connection between addiction and trauma, the truth about coping mechanisms, and so much more. If you or anyone you love has ever struggled with addiction, I hope thi

If you want to lose body fat, it can feel like an overwhelming endeavor. Plus, there is a lot of conflicting advice out there about what it takes to actually burn body fat. So on today’s show, you’re getting all the best, most effective fat loss advice in one episode. On this episode of The Model Health Show, you’re going to hear a compilation of the best tips for fat loss. This episode contains tons of science-backed information on how to burn fat, maintain muscle, and reach a healthier body composition. You’re going to hear from top experts in their fields, like Dr. Benjamin Bikman and Thomas DeLauer. If you want to lose fat this year, this episode is going to arm you with the knowledge and practical strategies you need to reach your goal. You’re going to learn about the critical role of insulin, how your sleep impacts your body composition, and realistic exercise and nutrition tips you can implement today for better health all year long. Enjoy! In this episode you’ll discover:  What catecholamine

As humans, we are hardwired to want to stay alive; so it’s no surprise that for ages, folks have been seeking the secrets to longevity. Today, instead of tales of the fountain of youth, we have access to cutting edge science on what it actually takes to live a long and healthy life. On this episode of The Model Health Show, I’m excited to have Dr. William Li back on the show for a conversation on longevity. Dr. William Li is an internationally renowned physician, scientist, and New York Times bestselling author. His groundbreaking research has led to innovative treatments to help improve symptoms or reverse diseases like heart disease, obesity, and more. In this interview, you’re going to learn the keys to healthy aging, specific gut bacteria that are linked to longevity, and exciting new science on the brain microbiome. You’re going to discover three main roadblocks that are robbing people from longevity, how many people have lived beyond age 100, and why health and longevity are accessible to everyone.

Hydration is one of the most powerful, overlooked keys to health. Maintaining optimal hydration levels has a profound impact on your body weight, cognitive function, and everything in between. On today’s show, you’re going to learn the remarkable ways that water can affect your health. This episode is my interview on the Mindvalley Podcast with Vishen Lakhiani. In this conversation, we discussed how hydration directly impacts your metabolism, tips for optimizing your water intake, and how hydration affects your brain. You’re going to learn about optimal water filtration, the role of water in detoxifying your body, and how to estimate how much water your body needs. If you’re trying to improve your health, the most basic fundamentals can have a sweeping benefit on all areas of your well-being – and staying adequately hydrated is a powerful example of this. I hope you enjoy this interview! In this episode you’ll discover:  What water-induced thermogenesis is How drinking water influences your metabolis

No matter what your health routines are, we all have one thing in common: we have to sleep in order to restore our bodies. Sleep is an essential input that affects every single process in your body, including your memory, body composition, and risk for developing chronic illnesses. And whether you’re new to developing healthy habits or are an avid biohacker, there are strategies you can implement today to better optimize your sleep. On today’s show, you’re going to learn science-backed strategies to help you get a better night’s sleep. You’ll hear how factors like light exposure, screen time, alcohol, and your gut health can impact your sleep cycles. You’re going to learn about the essential hormones and sleep nutrients that are necessary for sleep, and so much more. You’re also going to hear my personal story of overcoming a diagnosis and taking control of my health, and how I got interested in teaching others about the importance of high-quality sleep. The benefits of improving your sleep can touch every

Many of the chronic illnesses that our population are facing today are directly caused by lifestyle. Exciting new science is showing that nutrition-based treatments may be able to help treat or reverse some of the most devastating illnesses. On today’s show, you’re going to learn how the use of exogenous ketones can be used to address some of these diseases and the energy deficiency behind them. Today’s guest is Dr. Latt Mansor, a health scientist and the lead researcher at Ketone-IQ. Dr. Mansor earned his PhD in physiology, anatomy, and genetics and is a world expert in metabolism. In this interview, he’s sharing the latest exciting research on the use of exogenous ketones for cancer, cardiovascular disease, and more. This interview contains conversations on the pervasive energy deficiency that’s plaguing our society today, why ketones are the fourth macronutrient and their myriads of benefits, and so much more. Dr. Mansor is also sharing some of his personal experience with improving his health and fitn

The human body has an innate wisdom. Under the right circumstances, the body is well-equipped to eliminate harmful toxins, pollutants, and other unwanted substances through a complex system of organs and processes. On today’s show, you’re going to learn about your body’s natural detoxification system and how you can optimize it for better health. Dr. Alejandro Junger is a cardiologist, New York Times bestselling author, and functional medicine expert. Today, he’s back on The Model Health Show for an enlightening conversation on the body’s detoxification system. You’re going to learn the truth about how chronic illnesses develop, how our modern world contributes to illness, and the key habits you can create to improve your health. This episode contains important conversations on the role of the liver, gut health and its impact on overall wellness, and how to take a holistic approach to healing. As always, Dr. Junger has a wealth of information to share. I hope you enjoy this interview! In this episode you

Today, millions of people are suffering from depression worldwide. Major depression can negatively impact your relationships, deteriorate your health, and cause problems in all aspects of your life. And when it comes to treating depression, the most common course of action tends to be antidepressant medications. Today, you’re going to learn the truth about antidepressant efficacy, and the worst mental health advice coming from doctors’ offices today. Our guest is psychiatrist Dr. Christopher Palmer. His research encompasses the fascinating intersection of mental health and metabolic health. Dr. Palmer is back on The Model Health Show for another powerful discussion on what causes mental health symptoms, how our current treatment plans are actually me You’re going to learn why there is little evidence to support the serotonin theory of depression, and the important link between serotonin, metabolic health, and mental health. You’ll also hear about the important role that nutrition plays in supporting your

For years, it’s been widely believed that when it comes to fitness, if you want to see results you have to choose a main goal—either lose fat or gain muscle. However, with a smart strategy in place, body recomposition, the process of gaining muscle and losing fat simultaneously, is possible. On this episode of The Model Health Show, you’re going to learn four essential habits to implement to burn fat and build muscle at the same time. We’re going to discuss how things like your lifting habits and nutrition inputs affect your results. You’re also going to learn about how sleep impacts your fitness goals and the connection between walking and fat loss. If you put these science-backed habits to use, you’ll be sure to build lean muscle and lose unwanted body fat at the same time. Changing your body composition might not be an easy or fast process but investing in your health is always a worthwhile goal. So get ready to take notes and enjoy the show!  In this episode you’ll discover:  The truth about bul

Have you ever considered how your gut health affects your body weight? Or how your microbiome influences how long you live? On today’s show, you’re going to hear the latest science on the microbiome and how it impacts every aspect of your health. Our guest today is Dr. Tim Spector. He is a bestselling author, a professor of epidemiology, and co-founder of the science and nutrition company, Zoe. In this interview, you’re going to learn how to eat for optimal microbial health, how your family (including your pets) can change your microbiome, and what your microbiome can tell you about your longevity. Tim is also sharing the fascinating science on the relationship between drinking coffee and the microbiome, the nuances of taking weight loss drugs, and why there is no magic bullet for changing your health. This episode is full of fascinating insights into the world of the microbiome, and I hope you learn something that improves your well-being. Enjoy!   In this episode you’ll discover:  The truth about

Giving gifts can be an excellent way to express your love, connect over shared values, and show your loved ones your appreciation. As we approach the holiday season, sharing the gift of health can be an impactful way to share some of your favorite fitness tools, kitchen staples, and other health and fitness items. On this episode of The Model Health Show, I’m sharing five of my favorite fitness gifts to help you curate your shopping list and to inspire a love of health and wellness in your circle. I’m also going to share why I love giving health-conscious gifts, and the science behind those motives. There’s truly no better gift to give than the gift of health. Cultivating health can be much easier when you have a support system, so don’t discount the power of being that model for the people in your life. I hope you’ll consider these five gifts for your health-conscious friends and family this year. Click play and enjoy the show!    In this episode you’ll discover:  Three reasons why I love giving heal