TMHS 794: How Other People Impact Your Biochemistry and Health

Parenting is one of the most rewarding things in life – but it can also be busy and exhausting. When you’re in a hectic season of tending to your children’s needs and schedules, it’s easy to put your own health on the back burner. If you want to make your fitness a priority, there are a few simple tweaks you can make to keep your lifestyle focused on health, no matter how packed your schedule is.  On this episode of The Model Health Show, I’m bringing you ten fitness secrets every parent needs to know. This information will help you prioritize your health, act as a model to your children, and honor your family. Taking care of yourself is one of the greatest gifts you can give to your family, and I hope this episode will inspire you to make realistic, lasting changes that your kids will want to imitate.  You’re going to learn simple, science-backed ways to add more movement into your day, how planning meals and packing snacks can make a massive impact on your body, and how habits like sleep and hydration factor into your overall wellness. So click play, listen in, and enjoy the show!  In this episode you’ll discover: What it means to have a movement snack. Why excessive sitting is terrible for your health. The numerous benefits of taking the stairs. Why you should aim to avoid plastic water bottles as much as possible. How microplastics and nanoplastics are getting into our tissues. Why nanoplastics are particularly dangerous.  What percentage of the average American’s diet is made up of ultra-processed food. The link between the standard western diet and bone loss.  How to set your family up for success by packing healthy snacks. Ideas for fitting in structured workouts under less-than-ideal conditions. Why digestive health is a cornerstone of human health. How to encourage kids to eat whole foods for better digestion.  The shocking science of how sleep deprivation mimics drinking alcohol. Why taking care of yourself is a way to honor your family. How quality sleep can improve your performance and mood. The multiple ways alcohol can trick you and harm your health. How to optimize your glymphatic system. Why healing, recovery, and rest are essential for parents. The importance of enjoying the magic of your kids.  Items mentioned in this episode include: DrinkLMNT.com/model - Get a FREE sample pack with any order!  Themodelhealthshow.com/superfoodbars - Take advantage of the limited BOGO Superfood Bars offer!  Onnit.com/model - Save an exclusive 10% on performance supplements & tools! The Anti-Viral Gut with Dr. Robynne Chutkan - Listen in to episode 626. What Your Poop Can Tell You About Your Health with Dr. Will Bulsiewicz - Listen in to episode 583. Science-Backed Secrets to Raising Healthy Kids with Dr. Elisa Song - Listen in to episode 788. How to Sleep Smarter & Improve Sleep Habits - Listen in to episode 637. 5 Strange Things That Will Help You Sleep Better at Night - Listen in to episode 537. Sleep Smarter - Upgrade your sleep habits with strategies in my national bestselling book!  Eat Smarter Family Cookbook -Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! Join TMHS Facebook community - Model Nation  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 LMNT, Paleovalley, and Onnit.  Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.  Take advantage of Paleovalley’s BUY ONE GET ONE SALE on their Superfood Bars by using my link, themodelhealthshow.com/superfoodbars. Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment. 

Have you ever heard an idea that completely changed the way you think? Because I have the opportunity to interview experts, doctors, and other thought leaders, I have this experience often. And today on this special compilation, I want to share some incredible moments that will help improve your mindset and upgrade your behaviors.  On today’s show, we’re celebrating 800 episodes of The Model Health Show with eight of my favorite powerful moments in recent memory. You’re going to hear insights from some of the brightest minds I’ve had the honor to interview. This highlight reel features conversations on the power of your mind, how to create the life you want, and tools for optimizing your health and increasing your longevity.  This compilation features amazing experts like Dr. Ellen Langer, Greg Harden, Dr. Robert Waldinger, Kelly & Juliet Starrett, and more. You’re going to learn powerful facts and tips that if applied, have the potential to transform your health and boost your motivation. I sincerely thank you for being a part of our community, whether you’ve listened to one show, or all 800. Click play to join in on the celebration!  In this episode you’ll discover: The fascinating science of how your perception can impact your healing timeline.  Why thinking in absolutes makes life less interesting.  What it means to have a mindful body.  The definition of brain reserve.  How to take responsibility for your life.  A powerful exercise you can use to reach your goals faster.  Why you’re closer to your goals than you think you are.  What it means to be the one.  How changing your physiology can change your mindset.  The difference between real thinking and mentation.  Why you shouldn’t be attached to your opinions. The major problem with the US healthcare system.  Why the mantra “trust the science” isn’t serving us.  How ultraprocessed food is weaponized.  The connection between longevity and strong relationships. How healthy relationships can relieve stress.  The transformative power of believing in yourself.  How to make your worst day better than the average person’s best day. How sitting for long periods of time impacts your lymphatic system.  Why sitting on the floor is good for your biology.  A test you can use to gauge your longevity.  Why you should aim to build a durable body. Items mentioned in this episode include: DrinkLMNT.com/model - Get a FREE sample pack with any order!  Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs! Age in Reverse & Heal Faster with Dr. Ellen Langer - Listen to episode 760! Use These Exercises to Improve Your Brain with Dr. Daniel Amen - Listen to episode 671 Strengthen Your Psychology & Become THE ONE with Ed Mylett - Listen to episode 652 Mind Fasting & Dealing with Conflict with Dr. Michael Beckwith - Listen to episode 687 How to Fix America’s Healthcare with Dr. Casey Means & Calley Means - Listen to episode 778 The #1 Controller of Human Health with Dr. Robert Waldinger - Listen to episode 651 How to Build Mental Fitness with Greg Harden-  Listen to episode 713 Mobility Exercises to Upgrade Your Performance with Juliet & Kelly Starrett - Listen to episode 675 The Mindful Body by Ellen J. Langer Built to Move by Kelly & Juliet Starrett Join TMHS Facebook community - Model Nation  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 LMNT and Foursigmatic. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.  Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life. 

The human food supply has changed drastically over the past 100 years with the industrialization of agriculture. And one of the most prominent changes to our diet has to do with the types of fat we eat. Commercially processed oils, like canola oil and soy oil, have become prominent ingredients in nearly every product on grocery store shelves.  This change in the food supply doesn’t come without a set of consequences. Today, Dr. Cate Shanahan is back on The Model Health Show to discuss how processed seed oils are contributing to our rates of obesity and chronic diseases. Dr. Cate Shanahan is the leading authority on nutrition and human metabolism, and the author of the new book, Dark Calories. In this interview, Dr. Cate is sharing how eight common seed oils in our food supply are causing cellular damage, inflammation, and oxidative stress. You’re going to learn how processed oils are created, which specific oils to avoid, and better alternatives to include in your diet. Dr. Cate is the foremost expert in this subject matter, and today she’s bringing the latest science on seed oils to help you better nourish your body and fend off chronic diseases. Enjoy!  In this episode you’ll discover: What percentage of the average person’s diet is processed seed oils.  How vegetable oil is made.  Why there is no safety testing for seed oils. What oxidation is and how it works.  Which oils are categorized as vegetable oils. What the hateful eight are.  The truth about a cooking oil’s smoke point.  What refining does to oils.  How just smelling processed oils can damage your health. Why the medical industry affects the availability in our food supply.  What the root cause of all chronic diseases is.  The main causes of oxidative stress.  How human fat cells have changed over time.  Why vegetable oils build body fat that is hard to burn.  How oxidative stress triggers inflammation.  The connection between oxidative stress and autoimmune diseases. How being metabolically healthy is different than being in a healthy weight range. Why focusing on metabolic health is the key to controlling oxidative stress. How antioxidants work in the body. Dr. Cate’s top five favorite cooking fats.  Items mentioned in this episode include: Ketone.com/model ß Save 30% on your first subscription order of Ketone-IQ! Onnit.com/model ß Save an exclusive 10% on performance supplements & tools! Dark Calories by Dr. Cate Shanahan ß Grab your copy here!  Connect with Dr. Cate Shanahan Website / Facebook / X / Instagram  Join TMHS Facebook community - Model Nation  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 Ketone-IQ and Onnit.  Ketone-IQ is my favorite high-performance energy in a bottle. Save 30% on your first subscription at ketone.com/model. Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment. 

When you think about the major drivers of weight gain, you probably consider things like nutrition and exercise. But there can often be a lot more going on the scenes that can contribute to weight gain or weight loss resistance. On today’s show, you’re going to learn how stress can act as an epigenetic controller that influences your propensity for storing fat.   You’re going to learn from three brilliant experts in their respective fields on why things like hormones, thyroid health, trauma, and the overall impact of stress can influence your weight. You’re also going to take away specific action steps you can use to increase your body’s stress resilience.  This episode is full of insights like how your cortisol levels affect your metabolism, how the right kinds of exercise can help you overcome weight loss resilience, and some of the most common misconceptions about the role of stress in our bodies. Click play to learn more from the incredible Dr. Sara Gottfried, Dr. Kelly McGonigal, and Dr. Izabella Wentz.  In this episode you’ll discover: The critical role your endocrine system plays in regulating your weight.  How excess stress hormones like cortisol can lead to weight gain.  Why a history of trauma can alter your stress response system.  The downstream consequences of trauma.  How insulin, stress, and weight gain are connected.  Which hormone is the master of your stress response.  What percentage of people have dysregulated cortisol levels. Why adverse childhood experiences can affect your physiology into adulthood. Which health practice is non-negotiable for healing from stress and trauma. Why our beliefs about stress matters. Major misconceptions about how stress impacts our bodies. How exercise sensitizes your brain to pleasure.  What the joy gap is.  How your muscles act as an endocrine organ.  The warning signs of adrenal fatigue.  How stress can slow your metabolic rate and make your body store fat.  The impact chronic stress has on the adrenal stress response.  How to rebalance your stress response.  Why nutrient void foods can make your body conserve energy.  The important role of getting quality rest.  Which types of exercise are best for restoring adrenal health.  Items mentioned in this episode include:  PaleoValley.com/model - Use code MODEL for 15% off!  Piquelife.com/model - Get exclusive savings on bundles & subscriptions!  The Truth About Hormones with Dr. Sara Gottfried - Listen to episode 711  The Link Between Exercise & Connection with Dr. Kelly McGonigal -Listen to episode 393 Improve Your Adrenals & Thyroid with Dr. Izabella Wentz - Listen to episode 679 The Truth About Obesity - Listen to episode 694  Facts About Ozempic with Dr. William Davis - Listen to episode 772  Shocking New Facts About Ozempic with Mike Mutzel - Listen to episode 732 ACE Quiz - Take the quiz to identify your adverse childhood experiences score Eat Smarter - Read my national bestselling book for more nutrition tips!  Join TMHS Facebook community - Model Nation  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 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.

In the United States, our healthcare system is based on treatment, not prevention. And a large reason why is because the pharmaceutical companies have created incentives that profit off sickness, disease, and comorbidities. But what if our healthcare industry could promote true health? Today you’re going to learn about the steps that are necessary for real change in the US healthcare system. Our guest today is Calley Means. Calley is a former consultant for food and pharmaceutical companies, the co-founder of TrueMed, and the co-author of the #1 bestselling book, Good Energy. Calley is passionate about changing our healthcare system, and today he’s sharing his incredible viewpoints on what we can do as a country to incite real change.  In this episode, you’re going to learn about how the American healthcare system works, including how government programs are hurting people (especially children!), how doctors are trained to focus on short-term solutions, and the major problems with the pharmaceutical industry. Plus, Calley is getting specific and sharing real world policies we can implement to transform the health of our country. This is a powerful conversation and Calley’s passion is contagious. Enjoy! In this episode you’ll discover: What percentage of Americans have optimal cardiometabolic health. Why a siloed healthcare system is ineffective. The sad truth about the health of children and teens in the US. How all chronic diseases are connected to metabolic health. The most profitable innovation in American capitalism. Why the pandemic was a missed opportunity for better metabolic health. The critical role of empowerment in healthcare. How the US measures up against other countries in terms of health outcomes.  What role economic incentives play in our healthcare system.  The convoluted relationship between pharmaceutical companies and food research. Why chronic diseases are a powerful profit-maximizing engine.  The sad truth about diabetes in children and young adults. What percentage of tv news spending comes from the pharmaceutical industry. The major problems with the SNAP program, and how we can repair it.  What the USDA should do with sugar guidelines.  Why focusing on specific issues can affect widespread change.  How to use pretax dollars on real healthcare and root-cause solutions. The link between insulin resistance and polycystic ovarian syndrome. Why optimism is a key ingredient to changing our health.  Items mentioned in this episode include:  Ketone.com/model - Save 30% on your first subscription order of Ketone-IQ! Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Good Energy by Dr. Casey Means & Calley Means - Order your copy today!  TrueMed - Use pretax dollars on healthy interventions  Connect with Calley Means Website / X / Instagram  Join TMHS Facebook community - Model Nation  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 Ketone-IQ and Organifi.  Ketone-IQ is my favorite high-performance energy in a bottle. Save 30% on your first subscription at ketone.com/model. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. 

Have you ever considered that common household items could be harming your health? If you’re looking to upgrade your environment to optimize your health, one of the best places to start is in your kitchen. Common kitchen staples like cutting boards and food storage containers can actually be a huge source of chemical exposure – and on this episode of The Model Health Show, you’re going to learn why.   Today’s guest is board-certified medical doctor, Dr. Vivian Chen. After a personal experience that led her to root-cause medicine, Dr. Viv became passionate about helping others reduce their toxic load and upgrade the products in their environment. On today’s show, she’s sharing the shocking science behind obesogens, the common kitchen products that might be disrupting your health, and how red light therapy can improve your mitochondrial health.  This episode contains important conversations on how to replace and upgrade your kitchen staples in order to reduce your exposure to toxic chemicals. Dr. Viv is incredibly knowledgeable in this subject matter, and I know you’re going to love her approachable, common-sense outlook. So click play, apply the tips that resonate with you, and enjoy the show!  In this episode you’ll discover: What obesogens are.  The connection between mitochondria and metabolic health. Which common chemicals can disrupt your endocrine system.  How using aluminum foil can damage your DNA.  Why you shouldn’t put plastic items in a dishwasher.  How using a plastic cutting board can expose you to microplastics.  The best tips for upgrading your kitchen products and reducing your exposures. What the numbers on plastic packaging mean.  Major differences between the US and the UK healthcare systems.  What you need to know about drinking out of plastic water bottles.  How red light therapy charges your mitochondria.  The connection between mitochondria and most chronic diseases. Why Dr. Viv created the Lumebox   How red light therapy can improve skin health and increase collagen production.  The science behind red light for increased endurance and reduced muscle soreness.  Items mentioned in this episode include:  Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies! DrinkLMNT.com/model - Get a FREE sample pack with any order!  Thelumebox.com/model - Get an exclusive $280 off your red light therapy device!  Connect with Dr. Vivian Chen Website / Instagram  Join TMHS Facebook community - Model Nation  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 LMNT. Reinvent your medicine cabinet with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Our society perpetuates the idea that as you age, you’re destined to get weaker and slower. But what if you could actually build your strongest body ever at an advanced age? Today’s guest has the knowledge and personal experience – and she’s going to show you how!  On this episode of The Model Health Show, Fitness icon JJ Virgin is back. JJ is a triple-board certified nutrition expert, NY Times Bestselling Author, and Fitness Hall of Famer. Today she’s sharing her top five secrets to aging well.  JJ Virgin has an incredible knowledge base in this area, but also lived experience. She’s sharing her story of getting stronger and fitter in her 60s, and the exact strategies that helped her achieve her healthiest and strongest body yet. No matter how old you are, this episode is full of actionable tools and strategies you can use to build a strong, fit, and functional body. Enjoy!  In this episode you’ll discover: Why we need to change the paradigm around aging.  The importance of maintaining strength and power as we age. How to do a jump test.  The power of challenging your body with new tasks. Which exercise translates most into the real world.  How walking with a load can improve your health.  The #1 question you should ask yourself to determine how much to lift. Why functional multi-joint compound exercises are the most powerful.  How often to train your major muscle groups.  The connection between bone density and muscle tone.  How to utilize the concept of exercise snacks.  The importance of mindset when it comes to aging.  Why you should eat protein first.  How anabolic resistance works. The biggest way to influence your basal metabolic rate. How many steps per day you should aim for.  Items mentioned in this episode include:  Onnit.com/model -  Save an exclusive 10% on performance supplements & tools! Piquelife.com/model -  Get exclusive savings on bundles & subscriptions!  Jump Test - Use this to assess your jump height! 7-Day Eat Protein First Challenge - Join JJ’s Protein First Challenge!  Resistance Training Cheat Sheet - Get your free 8-week program! Connect with JJ Virgin Website / Facebook / Instagram / YouTube  Join TMHS Facebook community - Model Nation  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 Onnit and Pique. Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.  Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

Statistics about our population’s health outcomes can sometimes feel overwhelming and disheartening. So many folks around the world are plagued by chronic diseases, obesity, and are caught in the marketing trap of ultra-processed foods that are destroying their health. Unfortunately, we can’t control what other people do – but what we do have influence over is our own health and our families’ lifestyle.  On this episode of The Model Health Show, you’re going to hear my interview with Jim Kwik on the Kwik Brain Podcast. We discussed important principles from The Eat Smarter Family Cookbook, like the important connection between culture and eating habits, the science behind shared family meals, and so much more.  You’re going to learn real world tips for taking an active role in impacting your family’s culture. This episode contains tips and strategies you can implement today, including how to get your children excited about family dinners, how to discourage screentime at the dinner table, and tips for helping your family develop a culture of health and wellness that will be your legacy for years to come. Enjoy! In this episode you’ll discover: How our environment shapes our habits and behaviors. Why cravings are cultural.  The health benefits of a shared family meal.  How the dinner table can act as a unifier.  Why being with your loved ones is good for your nervous system.  The importance of creating a healthy microculture in our chronically diseased world. What the tube taurus is.  How to tap into your family members’ unique motivations.  What percentage of physician visits are for stress-related illnesses.  Why scheduling family meals can be so impactful.  Strategies for building more connection at the dinner table. The power of practicing gratitude.  What culture is.  The percentage of American families that eat together on a regular basis.  How enjoyment of food factors into our cultural norms.  The importance of omega 3s, and how to incorporate them into your diet. Items mentioned in this episode include:  Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs! Organifi.com/Model  - Use the coupon code MODEL for 20% off + free shipping! Model Mondays - Get access to bonus content, giveaways, and more!  Kwik Brain Podcast - Listen to more episodes from Jim Kwik! Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the National Bestseller Family Cookbook Join TMHS Facebook community - Model Nation  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 Four Sigmatic and Organifi.  Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.  Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Our emotional health is an important piece of our overall health. If you’re not able to address your emotions, it can affect the way you interact with others, diminish your mental health, and even manifest physically. On this episode, you’re going to learn about how to tap into your creativity, improve your emotional fitness, and bring more value to your relationships.  Today’s guest is an award-winning poet, multi-platinum songwriter, and speaker: IN=Q. He’s back on The Model Health Show to share inspiring ideas and poetry from his new album, The Never Ending Now. We’re going to discuss topics like the process of moving through sadness or grief, how to find your personal range of happiness, the healing power of creativity, and so much more. We’re having important conversations on the transformative power of vulnerability, tactics for processing emotions, and how to find the magic in everyday experiences. I know something in this episode will resonate with you; so click play and enjoy the show!  In this episode you’ll discover: How making sadness part of our identity keeps us stuck.  Why suffering is easier than braving the unknown.  What it means to find the magic in every moment.  How IN-Q uses poetry to process emotions.  The way emotions can become stored in the body.  Ideas for moving energy out of your body and mind.  Why creativity can be healing.  The power of vulnerability.  What the range of happiness is.  How our culture trains us to keep chasing achievements.  What it means to practice happiness.  Why IN-Q hesitated to release his poetry album.  How sharing our embarrassing or difficult experiences can help others.  Items mentioned in this episode include:  Ketone.com/model - Save 30% on your first subscription order of Ketone-IQ!  Onnit.com/model - Save an exclusive 10% on performance supplements & tools! Inquire Within by IN-Q - Get your copy of the poetry book! The Never Ending Now Poetry Journal - Get your copy of the journal!  The Never Ending Now Album - Listen to the poetry album here!   The Never Ending Now Album - Listen to the poetry album on Spotify here!  The Never Ending Now Album - Listen to the poetry album on Apple Music here!   The Never Ending Now Album - Listen to the poetry album on YouTube here!   Connect with IN-Q Website / Podcast / Instagram  Join TMHS Facebook community - Model Nation  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 HVMN and Onnit.  HVMN makes my favorite high-performance energy in a bottle. Get 30% on your first subscription order of Ketone-IQ at ketone.com/model.  Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment. 

Did you know that something as simple as a change in temperature can drastically improve your health? Today you’re going to learn how to harness the power of thermogenesis in order to burn fat, promote longevity, build resilience to stress, and so much more.  On this episode of The Model Health Show, we’re diving into the science of utilizing cold exposure therapy to uplevel your health. You’re going to hear the latest data on how cold exposure impacts your biology, can reduce inflammation, and support immune function. This episode also contains insights from one of the leading experts on the topic of cold and heat therapy, Dr. Susanna Søberg. You’re also going to learn specific details on how to incorporate this practice into your lifestyle. I’m sharing tips, practical advice, the ideal temperature range to reap the benefits of cold exposure, and the minimum effective dose. If you’ve ever been curious about how to implement the power of thermogenesis, just click play!  In this episode you’ll discover: The importance of having healthy and abundant mitochondria. How brown adipose tissue functions, and its role in metabolism. The connection between cold exposure and the activation of brown fat. Why cold exposure can increase insulin sensitivity. What adiponectin is.  The connection between drinking coffee and brown adipose tissue levels. How cold exposure can make you more resilient to stress.  Why hormetic stress is so good for our bodies.  The link between cold therapy and inflammation levels. What temperature range is the most effective for metabolic changes. How many minutes per week you should utilize cold exposure.  One of the most overlooked benefits of cold exposure therapy.  Why cold temperatures can support the function of the immune system.   When to avoid cold exposure.  Items mentioned in this episode include:  Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs! Plunge.com/model - Use code MODEL150 to save $150!  7 Mind-Blowing Benefits of Coffee - Listen to episode 653! How to Utilize Cold Therapy with Dr. Susanna Søberg - Listen to episode 674! Cold As Balls with Kevin Hart - Check out the series!  Join TMHS Facebook community - Model Nation  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 Foursigmatic and Plunge.  Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.  Get your very own cold plunge by visiting plunge.com/model and using my code MODEL150.