The Model Health Show

So many people still have it twisted—exercise isn’t about aesthetics, it’s about energy, vitality, and unlocking the highest expression of who you are. In this episode, we’re flipping the script on what movement really means for your health. From boosting your cellular energy to protecting your brain and immune system, you’re going to discover why exercise is one of the most powerful tools we have—not just for longevity, but for living better right now. 

In this episode, I’m breaking down the science-backed truth about exercise—from large-scale meta-analyses to cutting-edge research on mitochondria, mental health, and disease prevention with data from thousands of participants and decades of research showing exactly how movement impacts your biology, your mood, and your lifespan. 

You’re going to learn how exercise actually creates energy instead of draining it, why it’s more effective than medication for mild depression in some cases, and how it dramatically reduces your risk of chronic disease and infectious illness. We’ll also break down the five most powerful types of movement you can start using today—and why the most important one is simply the one you’ll actually do. 

In this episode you'll discover:

How consistent exercise improves energy and reduces fatigue (00:50)

Why even one workout can boost your energy (03:09)

How movement helps your body create energy (04:20)

The role of mitochondria in cellular energy (06:52)

How exercise impacts depression, stress, and anxiety (08:23)

Why your muscles act as an endocrine organ (10:45)

How exercise trains your brain to experience more pleasure (12:03)

How exercise strengthens immune function (15:30)

The link between exercise and chronic disease prevention (21:30)

Why muscle is essential for metabolic health (23:21)

How exercise improves brain function and memory (24:30)

The five most science-backed forms of exercise (27:10)

The longevity benefits of walking (28:13)

Why the best exercise is the one you’ll actually do (32:22)

Items mentioned in this episode include:


LMNT – Your hydration impacts everything from energy and focus to how you feel day-to-day. LMNT provides key electrolytes to support overall wellness, workouts, and recovery. Go to https://drinklmnt.com/model to get a free sample pack today!

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

LMNT is a science-backed electrolyte drink designed to support hydration, energy, and optimal performance—without the sugar, artificial colors, or junk found in conventional sports drinks. With the perfect ratio of sodium, potassium, and magnesium, it helps support your workouts, cognitive function, and immune system. Head over to https://drinklmnt.com/model to get a free sample pack with your order.

It was once believed that the process of menopause was just something that women had to suffer through, often silently. But today, the conversation is changing. We now know that perimenopause and menopause symptoms can be reduced with science-backed education, hormone replacement therapy, and lifestyle interventions. 

Cynthia Thurlow is a nurse practitioner and bestselling author who is passionate about helping women take control of their health from midlife and beyond. Her newest book, The Menopause Gut is a paradigm-shifting guide to how hormones shift in perimenopause and menopause, and how balancing the microbiome can shape your health outcomes as you age. 

Today, Cynthia is back on The Model Health Show for an important conversation on how women can prioritize feeling their best through the transition of menopause. You’re going to learn about the bidirectional relationship between gut health and hormones, how women can navigate the aging process as smoothly as possible, and the critical role nutrition plays in metabolic health, immune health, and more. I hope you enjoy this interview with the one and only Cynthia Thurlow! 

In this episode you’ll discover:

The meaning behind the book title, The Menopause Gut. (2:37)

What the 3 Ps of a woman’s life are. (5:31)

Why the gut is a powerful regulator for aging. (6:28)

Specific things that accelerate aging of the ovaries. (7:38)

Two things that women need to think about before entering perimenopause. (8:20)

What the estrobolome is and why it matters. (9:21)

The link between inflammation, the immune system, and menopause. (16:52)

How adverse childhood experiences can lead to autoimmune diseases. (29:31)

The truth about counting calories, especially for menopausal women. (37:30)

Nutrition principles for perimenopausal and menopausal women. (48:36)

The main caveat that midlife women should consider about intermittent fasting. (53:00)

Items mentioned in this episode include:


WildPastures.com/model - Get 20% off every box plus an additional $15 off! 


Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping!


The Menopause Gut by Cynthia Thurlow - Order your copy today!

Connect with Cynthia Thurlow Website / Podcast / Instagram / Facebook / YouTube 

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This episode of The Model Health Show is brought to you by Wild Pastures and Organifi.

Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20%

Sleep is an essential human function that affects every aspect of your health and well-being. Whether it’s your mental health, metabolism, or risk of disease, getting better quality sleep can make a positive impact. Today, you’re going to learn about the critical role of sleep for your health and how to improve your sleep quality. 

Dr. Michael Breus, also widely known as “The Sleep Doctor,” is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. In his newest book, Sleep Drink Breathe, Dr. Breus shares the most recent science on how sleep, hydration, and breathing can transform your health. Today, he’s back on The Model Health Show for an in-depth conversation on the transformative power of sleep. 

You’re going to learn about how sleep-deprivation impairs your metabolism, the different sleep chronotypes and how they behave, and what you can learn from your dreams. We’re also diving into the topics of mouth tape, supplementation for better sleep, and the best ways to deal with snoring. Dr. Michael Breus is an absolute expert when it comes to optimizing your sleep, and I know you’re going to love this conversation.  

In this episode you’ll discover:

What happens to your metabolism when you’re sleep deprived. (4:06)

How your hunger hormones respond to sleep deprivation. (4:34)

What sleep quality is and how to measure it. (8:44)

The different sleep chronotypes. (9:52)

What percentage of the population has chronic insomnia. (13:33)

Different things you can learn about yourself by understanding your chronotype. (15:15)

How your circadian rhythm can shift as you age. (22:16)

The problem with Daylight Saving Time. (23:38)

What you need to know about mouth taping. (28:51)

Strategies for calming your mind so you can fall asleep. (34:49)

Why your dreams are your emotional metabolism. (39:32)

What causes one of the most common dreams. (43:33)


Supplements for better sleep quality. (52:37)

The truth about taking melatonin for sleep. (57:03)

Solutions for snoring. (1:01:16)

Items mentioned in this episode include:


Paleovalley.com/model - Use code MODEL for 15% off! 


Piquelife.com/model - Get exclusive savings on bundles & subscriptions! 


Sleep Drink Breathe by Dr. Michael Breus - Get your copy here! 


The Sleep Doctor’s Diet by Dr. Michael Breus - Read about sleep and weight loss! 


SleepDoctor.com/modelhealth - Take the chronoquiz & start improving your sleep!

Connect with Dr. Michael Breus Website / Instagram / YouTube

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

Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.  

Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

Whether your goal is to learn a new skill or sport, change careers, or improve your relationships, it’s going to require that you get outside of your comfort zone. Today, you’re going to learn how to start small with pushing outside of your comfort zone to accomplish your goals and reach your potential.  

Today’s guest, Liz Gleadle, is a three-time Olympian and the Canadian record holder in the javelin. Today, she works as a Movement and Performance Consultant, teaching her clients the importance of body awareness, building confidence, and how to express their body’s full potential.  On this episode of The Model Health Show, Liz is sharing the lessons she’s learned as an athlete, the importance of getting out of your comfort zone, and the critical role of play for overall well-being. 

You’re going to hear about how to express your physical capacity and tap into more optimal movement patterns. Liz is also sharing more about her gratitude practice, the importance of finding joy in both training and life, and so much more. I hope you enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

The importance of prioritizing pleasure in your training. (3:08)

How Liz got started as a javelin athlete. (5:01)

What it means to move efficiently. (10:41)

Why finding joy in your life can improve your performance. (17:44)

What is missing from traditional physical education. (24:10)

How your emotions can affect your movement patterns. (26:34)

The science on how exercise can boost academic achievement in children. (29:19)

What rope flow is and how Liz uses it in her training. (30:39)

The connection between gratitude and athleticism. (49:11)

How to start getting outside of your comfort zone. (56:05)

Items mentioned in this episode include:


Organifi.com/Model  - Use the coupon code MODEL for 20% off + free shipping!


DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!

Connect with Liz Gleadle Website / Course / Instagram / YouTube 

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 Organifi and LMNT.

Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

It was once believed that young adults were largely safe from developing colorectal cancer. But the sad truth is, rates of cancer and cancer deaths have been on the rise in younger age groups in recent years. Today, we’re going to unpack some of the environmental factors that could be behind this uptick and how to optimize your diet and lifestyle for a healthier gut.  

Dr. Emeran Mayer is a gastroenterologist and neurologist who specializes in the intricate role between the gut and the brain. Today, he’s back on The Model Health Show for an enlightening conversation on the important topic of colon cancer. Dr. Mayer is sharing the risk factors for colon cancer, new innovations in microbiome research, and how to strengthen your gut health.  

You’re going to learn about advances in colon cancer screening methods, the optimal diet for a healthy gut and microbiome, and the role your hormones play in regulating your gut and overall health. Dr. Mayer is passionate about taking a holistic role to health, as well as empowering folks to understand the brain-gut connection to make more informed decisions about their health. I hope you enjoy this interview!  

In this episode you’ll discover: 



How advances in colon cancer screenings have impacted cancer rates. (6:35) 



The different methods of screening for colon cancer. (7:16) 



Why colon cancer rates are rising in young adults. (8:53) 



The connection between processed food intake and colorectal cancer rates. (18:36) 



What intrinsic health is and how to influence it. (33:20) 



How early life trauma can predispose humans to chronic illnesses. (36:55) 



What the estrobolome is. (43:34) 



Dr. Mayer’s approach to taking probiotics. (54:13) 



Dietary principles that can help you reduce your risk of developing illnesses. (1:02:51) 



The importance of regenerative agriculture. (1:03:20) 



How eliminating ultra-processed foods can improve your health. (1:07:15) 

Items mentioned in this episode include: 



Beekeepersnaturals.com/model - Save up to 30% on natural remedies! 



Piquelife.com/model - Get exclusive savings on bundles & subscriptions!  



Mayer Nutrition - Shop gut health supplements, organic olive oil, and more!  



Books by Dr. Emeran Mayer - Learn more about the brain-gut connection! 



Connect with Dr. Emeran Mayer Website / Newsletter / Podcast / YouTube 

 

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



Apple Podcasts 



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

Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model. 

Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.