The Model Health Show

Dealing with pain or an injury can be one of the most frustrating experiences, especially when you’re eager to get back to your regular training or daily activities. But what most people don’t realize is that by playing an active role in your recovery, you can actually bounce back faster and build back even stronger than before. On today’s show, you’re going to learn about how to rebuild strength and functionality after an injury.

Today’s guest, Dr. Steve Sudell is a Doctor of Physical Therapy and the owner of Prehab2Perform Physical Therapy. Steve has more than 15 years of experience helping athletes recover, solve health issues, and build more resilient bodies with evidence-based tools. On today’s show, he’s sharing what it takes to prevent injuries, how to recover smarter, and how to prehab your body to become more resilient.

In this interview, you’re going to learn about the specific, science-backed inputs your body needs to recover and heal from injuries. You’re also going to learn how to take control of your health with mobility and prehab exercises. Understanding these principles can help you build a strong and resilient body that can bounce back from any challenge you might face. I hope you enjoy this interview with Dr. Steve Sudell!

In this episode you’ll discover:

What it takes to recover from an injury. (10:07)

What the two-week rule is. (13:20)

Why doctors sometimes give misguided advice about recovery and healing. (17:21)

How to use your pain as a guide. (20:55)

The importance of trusting your body to heal. (22:19)

How to give your body the foundations it needs to aid the healing process. (24:24)

The role your mind plays in healing. (29:37)

Why having a baseline of fitness and strength is helpful during recovery. (34:01)

What prehab means. (36:54)

The best tools for healing and recovery. (47:10)

Five exercises everyone should do for better mobility and health. (51:23)

What the 7-minute squat challenge is. (54:06)

How to counteract tech neck and improve your posture. (1:05:58)

Items mentioned in this episode include:

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

Boncharge.com/model - BON CHARGE is one of our favorite wellness brands for supporting recovery, sleep, and overall health. Their award-winning red light therapy products utilize clinically studied 660nm red light and 850nm near-infrared light frequencies to help optimize your body's natural recovery and repair processes. Get 15% off with code MODEL.

Connect with Dr. Steven Sudell Website / Instagram / YouTube

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

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In the health and wellness space, we often focus on the dangers of not having enough healthy habits. Especially in today’s culture, it’s common to not exercise enough, or to not eat enough healthy foods. But what about on the other side of spectrum? Today, we’re going to explore the risks of obsessive healthy habits and the stress that can surround self-optimization.

Today’s guest is New York Times bestselling author and biohacking expert, Ben Greenfield. Ben is back on The Model Health Show to share some of the revolutions he’s had about finding balance and shifting his focus to what truly matters in life. You’re going to learn about how certain exercise types can have diminishing returns, the importance of having clear priorities, and how to find true fulfillment in your life.

If you’ve ever struggled with excessive exercise or extremism in any way, Ben’s insights will help you find balance and peace. We’re going to discuss building self-awareness, having the right dosage of healthy habits, and how to find self-worth and identity outside of self-optimization. I hope you enjoy this interview with Ben Greenfield!

In this episode you’ll discover:

The diminishing returns of endurance exercise. (4:38)

How much physical activity is optimal for cardiovascular health. (6:22)

The importance of finding balance in a healthy lifestyle. (10:44)

Why we should engage in more human-powered commuting. (12:22)

How changing your mentality about movement can benefit you. (17:04)

The story of how Ben had to change his priorities. (20:19)

Three important things that Ben changed to find fulfillment. (25:45)

What looksmaxxing is. (37:16)

The specific metrics and behaviors to prioritize for health and longevity. (42:45)

How to create healthy boundaries around exercise. (47:20)

Why excessive cardio can damage your arteries. (49:10)

Items mentioned in this episode include:

DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order.

Boundless - Watch Ben’s documentary here!

Connect with Ben Greenfield Website / Facebook / Instagram / YouTube

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

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 at drinklmnt.com/model.

If you want to get the best results in the gym, you need to follow realistic science-backed strategies that your muscles and metabolism will actually respond to. On this compilation episode of The Model Health Show, you’re going to learn about the best exercises you can use to get fitter, leaner, and healthier!

You’re going to learn about the fat burning benefits of sprinting, the health benefits of rucking, and the best exercises and strategies for optimal muscle growth. You’ll hear about the neural wiring of strength training, how to train your fast twitch muscle fibers, how to implement drop sets into your training, the importance of optimizing your warmups, and so much more. Our guests range from world champion athletes to elite fitness trainers with decades of experience under their belts.

This episode is full of no-nonsense tips that will help you build muscle as efficiently as possible, drop excess body fat, and get in the best shape of your life. If you’re ready to transform your fitness and see real results from your training, just click play and enjoy the show!

In this episode you’ll discover:

Why sprinting burns fat more efficiently than endurance training. (6:07)

How to sprint train for beginners. (12:18)

What drop sets are and how to add them into your strength training. (20:22)

The importance of building a strong mind-muscle connection. (23:38)

How rucking can aid in fat loss. (30:07)

The science of how weighted walking can influence weight loss maintenance. (34:18)

How many sets to do per exercise to optimize muscle growth. (41:29)

What junk volume is. (47:32)

How to improve your warmups. (48:38)

What it means to train to failure. (54:54)

The best way to measure if you’re actually making progress. (57:22)

The top lower body exercises for building muscle. (1:00:03)

Items mentioned in this episode include:

Paleovalley.com/model - Shop the Paleovalley Anniversary Sale for up to 35% off snacks and supplements that prioritize nutrient density.

10 Surprising Reasons You Need to Start Sprinting - Watch the full interview with Cynthia Monteleone!

The Truth About Building Muscle - Watch the full interview with Torre Washington!

Carrying Weight Changes Your Body - Watch the full interview with Michael Easter!

Build Muscle & Burn Fat Faster Over 40 - Watch the full interview with Jay Ferruggia!

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This episode of The Model Health Show is brought to you by 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. For a limited time only, get up to 35% off storewide plus a free gift with purchase during the Paleovalley Anniversary Sale at paleovalley.com/model.

Alzheimer’s disease has grown to become the most common form of dementia, and as of now, there is no cure for this devastating neurodegenerative disease. But new science shows that your brain’s immune cells play an essential role in how your brain ages. Today, you’re going to learn this latest science and how to put it into action.

Today’s guest, Dr. David Perlmutter is a board-certified neurologist and six-time New York Times bestselling author. His new book, Brain Defenders, dives into the groundbreaking discovery that immune cells in the brain are the key to brain health and longevity. On this episode, you’re going to learn about this emerging science and what you can do to protect your brain now and as you age.

In this interview, you’re going to learn about the fascinating science of immunometabolism, what microglial cells are, and the specific lifestyle habits that can shape the future of your brain. We’re going to talk about specific foods and exercises that can dictate the health of your brain’s immune cells, and proven strategies to protect your brain from degradation. Enjoy!

In this episode you’ll discover:

The one fundamental mechanism that connects all neurodegenerative diseases. (2:26)

What the latest science says about the efficacy of Alzheimer’s medications. (3:41)

The essential function of microglial cells. (6:51)

What immunometabolism is. (8:41)

How having type 2 diabetes can increase your risk of Alzheimer’s disease. (11:23)

What GLP-1 drugs teach us about the link between the brain and metabolism. (12:12)

How exercise helps defend the brain from degeneration. (29:12)

The connection between myokines and metabolism. (29:54)

Why flexibility and balance training are important for longevity. (36:57)

The truth about fish oil supplements for brain health. (38:14)

What to eat to defend your brain. (42:21)

How eating ultraprocessed foods increases your risk of brain diseases. (45:38)

Why stress impacts your brain health. (57:10)

The simplest way to measure your health and activity levels. (1:08:23)

Items mentioned in this episode include:

DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order.

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

Brain Defenders by Dr. David Perlmutter - Preorder your copy of Dr. Perlmutter’s new book today!

Grain Brain by Dr. David Perlmutter - Read about how your diet affects your brain health!

You’ve Been Pooping All Wrong by Dr. Trisha Pasricha - Learn about gut health and how to poop better!

Connect with Dr. David Perlmutter Website / Podcast / Facebook / Instagram

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

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

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 at drinklmnt.com/model.

Make nutrition effortless—and actually enjoyable. Organifi’s delicious, superfood blends help you boost energy, reduce stress, and feel your best every day. Get 20% off with code MODEL at organifi.com/model.

Dancing as a form of exercise, ritual, and connection has been a part of human behavior since the very beginning. Dancing is found in virtually all cultures because it is an integral part of human expression. On today’s show, you’re going to learn about the value dance can bring to your life.

Our guest on this episode of The Model Health Show is Ashley Everett. Ashley has worked as Beyoncé’s lead dancer and dance captain for over 17 years. She’s also worked on countless iconic projects and danced with many talented artists. Her new podcast, NDA: Next Destination Ahead with Ashley aims to share the important lessons she’s learned throughout her career as a professional dancer.

In this interview, Ashley is sharing her history in dance, including how she found success in her career. She’s sharing her personal health and fitness routine, and how it has improved throughout the years. If you’re ready to learn more about the power of discipline and how to work toward your goals, this episode is for you!

In this episode you’ll discover:

How dance helped Ashley grow as a person and build discipline. (10:25)

The connection between dance and leadership. (13:00)

What Ashley learned from working closely with Beyoncé. (15:10)

The importance of learning how to work with different personality types. (18:25)

What Ashley’s superpower is. (21:14)

The physical challenges of being a professional dancer. (29:04)

Why dance can be used as a form of communication. (33:40)

How Ashley’s approach to health and fitness evolved over time. (35:48)

The critical lessons you can learn from making mistakes. (43:26)

How Ashley got started as a dancer. (48:08)

Items mentioned in this episode include:

Beekeepersnaturals.com/model - Reinvent your medicine cabinet with clean, effective products powered by the beehive & backed by science with 20% off!

NDA: Next Destination Ahead with Ashley - Listen to Ashley’s new podcast!

Connect with Ashley Everett Instagram / YouTube

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

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

Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Real results. Get 20% off and feel the difference at beekeepersnaturals.com/model.