The #1 Exercise for Metabolic Health, the Downfall of Biohacking, & the Forgotten Key to Longevity | Mark Sisson

If you’ve ever dealt with immense or persistent pain, you know that it can interrupt your life, slow down your regular activities, and stop you from reaching your goals. On today’s show, you’re going to learn about overcoming pain, the psychology of healing, and strategies for creating a full, healthy life that you don’t have to withdraw from.   Our guest today is Dr. Sean Pastuch. He has worked with elite athletes, business leaders, and parents, helping them overcome chronic pain and live life to the fullest. Sean has helped tens of thousands of people find relief from pain and reclaim their lives. And on this episode of The Model Health Show, he’s here to share his best tips for getting out of pain.   You’re about to discover the exact psychology strategies you need to cultivate to get out of pain and live without limits. We’re going to cover important principles like approaching hardships with audacity, why discipline is a result, and the exact mindset you need to build to reach your potential. I hope you enjoy this interview with Dr. Sean Pastuch! In this episode you’ll discover: Why focusing on getting out of pain is the wrong goal. (3:03) What compromise has to do with pain. (3:57) The three identities that need to be in alignment. (5:19) Why curiosity can be the key to getting out of pain. (9:53) The leading indicator of successful pain treatment. (12:29) Why failure is part of success. (15:01) How reevaluating what comfort means to you can relieve pain. (18:03) The role your identity plays in getting out of pain. (22:10) Why it’s usually best to keep moving to facilitate healing. (26:20) The importance of being an active participant in your healthcare. (36:19) How to heal tendon injuries. (50:15) Why strength training is critical for durability. (57:42) The importance of discipline and what it really means. (1:00:26) Items mentioned in this episode include: Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL. Live More. Hurt Less by Dr. Sean Pastuch - Read to learn more about overcoming pain! Connect with Dr. Sean Pastuch Website / 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. 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.  

There are a lot of voices on the internet today, especially in the health and wellness space. When it comes to longevity specifically, the best advice to follow comes from those with proven, lived experience. And if you want to achieve true vibrancy and health into your later years, there’s no better model than my mentor, Mark Sisson.  Mark Sisson is a New York Times bestselling author, former elite athlete, and the founder of the primal lifestyle movement. Today, Mark is back on The Model Health Show for another enlightening conversation on longevity, metabolic health, foot functionality, and so much more.  In this interview, you’re going to learn about Mark’s approach to fitness, the basic foundations of health that are often overlooked in the high-tech biohacking culture, and why walking is an essential key to overall health and longevity. Mark is bringing his firsthand expertise and hard-earned wisdom to this conversation, and I know you’re going to love his realistic approach to health and longevity. So click play and enjoy the show!  In this episode you’ll discover: The difference between biohacking and the true foundations of health. (6:31) Why the biohacking movement is missing the mark today. (9:01) The most essential exercise for human health and longevity. (13:20) How much strength training to incorporate into your week. (14:44) The health benefits of sprinting. (16:13) Why developing metabolic flexibility will change your health. (22:11) What the lowest hanging fruit in longevity is. (31:08) The health issues that can arise from wearing ill-fitting footwear. (41:17) Why your goal should be to create strong, resilient feet. (46:37) The importance of monitoring your stress levels for longevity. (55:48) Items mentioned in this episode include: Peluva.com/model - Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 10% off with code MODEL. The Definitive Guide to a Barefoot and Minimalist Shoe Lifestyle - Download your free ebook!  Peluva on Instagram - Follow for more tips on foot health!  Connect with Mark Sisson Website / Instagram / Newsletter 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 Peluva.  Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 10% off with code MODEL at peluva.com/model.

Having a regular fitness practice isn’t just about getting your body in shape. Training can also transform your mindset, your habits, and the way you approach life’s challenges. On today’s show, you’re going to learn how the principles of training can help you grow in your career, relationships, and more.  Jennifer Cohen is an entrepreneur, bestselling author, and podcaster. She specializes in habit formation and the psychology that makes top performers excel in business, fitness, and life in general. Jen’s mission is to help others show up bigger, better, and bolder through actionable strategies. She’s joining us on this episode of The Model Health Show to share how developing a consistent fitness practice can improve all aspects of your life, and how traits like consistency and boldness can help you reach your goals. In this interview, you’re going to learn realistic tips to help you overcome self-doubt, build confidence, and achieve your dreams. If you want to achieve excellence in any area of your life, this conversation is going to give you the tools to create a powerful transformation. I hope you enjoy this interview with the one and only Jen Cohen! In this episode you’ll discover: What the confidence loop is. (5:45) The #1 habit for overcoming self-doubt. (6:02) What percentage of people have a consistent fitness routine. (8:26) Why negotiating with yourself can sabotage your goals. (11:07) The importance of making realistic commitments. (15:18) An inextricable link between fitness and success. (18:06) Why being uncomfortable can help you grow. (23:01) The power of creating momentum. (27:34) Why consistency is more important than talent. (28:30) How having audacity can help you reach your goals. (42:50) Jen’s simple fitness routine and what the two-mile rule is. (48:27) The #1 habit of all successful people. (57:24) 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! Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions. Bigger, Better, Bolder by Jennifer Cohen - Read Jen’s book right here! Connect with Jen Cohen Website / Podcast / Instagram 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 Pique. Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model. 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.  

There’s a serious health problem facing today’s men. Not only are fertility rates declining globally, but men have lower testosterone levels than previous generations. On today’s show, you’re going to learn the latest science on the state of men’s health and how to naturally improve your testosterone levels. On this episode of The Model Health Show, we’re going to uncover the environmental factors that are contributing to declining testosterone levels. You’re also going to learn about lifestyle factors that I’m calling the 5 Ss that you can use to optimize your hormonal health. I’m sharing my personal lab results and the lifestyle factors that I personally practice for optimal testosterone levels. Specifically, you’re going to learn about how factors like sleep, stress, and sunlight exposure can improve your hormonal health and overall health. You’ll also learn about the role of nutrition and exercise, and how making changes to your environment can help your body operate at its best. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: How testosterone levels have declined in recent decades. (0:24) Why sleep is like a charging station for your testosterone. (1:40) How to create boundaries with your devices for better sleep. (7:14) The connection between testosterone levels and the circadian timing system. (12:03) How ultra processed food consumption affects sperm quality. (20:49) The impact sugar consumption has on testosterone levels. (24:40) Why alcohol can suppress hormone production. (35:37) The connection between stress and serum testosterone levels. (41:07) How sex supports testosterone, and vice versa. (48:56) Why cleaning up your personal care products can lead to better health. (58:41) The link between strength training and hormonal health. (1:08:32) Items mentioned in this episode include: 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. Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order. Sleep Smarter ß Upgrade your sleep habits with my national bestselling book! Eat Smarter Family Cookbook ß Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! 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 BON CHARGE and Paleovalley. From red light therapy panels and face masks to full-body blankets, BON CHARGE makes it easy to incorporate science-backed wellness into your daily routine. Just 5–10 minutes per day can help support better sleep, recovery, relaxation, and healthier-looking skin. Use code MODEL for 15% off storewide. Get 15% off with code MODEL at boncharge.com/model. 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. Get 15% off your order at paleovalley.com/model. 

If you want to build a stronger, fitter, more resilient body, you don’t need to overcomplicate your workouts. In fact, straightforward and simple exercises are often the most effective when it comes to building strength. On today’s show, you’re going to learn about the top ten exercises with the highest return on investment.  Our guest today is Dr. John Rusin. He is an internationally recognized strength coach and injury prevention expert. His health-first approach to training helps his clients perform their best, transform their bodies, and create a habit of lifelong physical fitness. Today, Dr. Rusin is back on The Model Health Show to share his expertise on the most effective exercises for strength, health, and longevity.  Dr. John Rusin is a true expert in injury prevention, effective training, and optimal performance. I know this episode is going to bring you a ton of value and help you reach your goals, whether you’re training for better body composition, longevity, athletic performance, or all of the above. So click play and enjoy this episode of The Model Health Show!    In this episode you’ll discover: The differences between a trap bar deadlift and a traditional deadlift. (3:57) Why single leg exercises are beneficial for most people. (8:03) The three different ways to hold dumbbells during a Bulgarian split squat. (14:10) Why you should train your non-dominant side first on a unilateral move. (21:12) The three main benefits of neutral grip pullups. (27:29) How to progress toward mastering a pullup. (28:58) What a Romanian deadlift is and which muscles it targets. (39:51) Why dumbbell rows are a high ROI exercise. (43:38) The benefits of a farmer’s carry and how to integrate it into your training. (46:23) Why it’s important to build a strong posterior chain. (54:55) How loaded pushups can improve your shoulder health. (1:00:53) The best full body functional exercise. (1:07:59) What the goblet squat challenge is. (1:09:21) 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. Pain-Free Performance by Dr. John Rusin - Read about how to train smarter! Connect with Dr. John Rusin Website / App / Facebook / Instagram  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. 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. 

Every generation has to navigate its own unique parenting challenges—but today, the world of social media is making it increasingly difficult for parents to authentically connect with their children. On today’s show, you’re going to learn about the challenges that boys and girls are facing in today’s digital world, and what parents can do to intentionally cultivate healthy relationships and healthy children.  Today’s guest, Dr. Shefali is a clinical psychologist, New York Times bestselling author, and the founder of the Conscious Parenting Movement. Her new books, Raising Conscious Sons and Raising Conscious Daughters, are a parent’s comprehensive guide to helping children develop confidence, purpose, and inner power in our modern world. Dr. Shefali unpacks the unique challenges our children face today, and how we as parents can help them stay grounded and emotionally healthy. In this interview, Dr. Shefali is diving into some of the specific differences between boys and girls and how to help them navigate today’s algorithm-driven environment. We’re discussing topics like social media, body image issues, anxiety, anger, and more. We all want our children to be whole, authentic, and healthy – and Dr. Shefali is sharing the tools you need to connect, parent, and help your children thrive. I hope you enjoy this interview with the one and only, Dr. Shefali. In this episode you’ll discover: Why Dr. Shefali decided to write two new parenting books. (6:59) How parents can stop outsourcing their attachment. (8:38) The repercussions of taking boredom out of childhood. (13:31) How AI can harm children and teenagers. (19:57) Why boys and girls learn differently. (23:47) The importance of channeling masculinity (not shaming and suppressing it). (24:57) What boys need to be taught about anger. (36:53) How to guide girls who are growing up with immense pressure. (42:52) Why masculinity needs to be given a purpose. (50:12) The value of unstructured free play. (52:15) Items mentioned in this episode include: Wildpastures.com/model - High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order. Organifi.com/Model  - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL. Raising Conscious Sons and Daughters by Dr. Shefali - Order your copies today! Connect with Dr. Shefali Website / Coaching / Facebook / Instagram 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 Wild Pastures and Organifi. High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order at wildpastures.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.  

Cellular health is at the foundation of vitality and longevity – because when you improve the health of your cells, you also reduce inflammation and target the root causes of many chronic illnesses. But how exactly do you improve the health your cells? On today’s show, you’re going to learn some fascinating insights about cellular health and how to give your body the inputs it needs for true strength and resilience.    On this episode of The Model Health Show, our guest is leading functional medicine physician and author, Dr. Will Cole. His new book, Heal Your Cells, co-authored by Dr. Josh Axe, provides a proven plan to reverse cellular aging. In this interview, you’re going to hear the latest research on organ aging, what toxic aging is, and the three hidden threats to your cellular health.   Cellular health is not only the key to longevity, but also faster healing, optimal energy, and looking and feeling better. If you’re ready to improve the health of your cells, this interview with Dr. Will Cole is going to empower you to take control of your health in a realistic, proven way. So click play and enjoy the show!   In this episode you’ll discover: The latest science on premature organ aging. (8:26) What cell ex-differentiation is. (12:15) The three hidden threats to your cellular health. (16:05) What biotoxins are. (20:44) A conversation on personalized medicine. (28:54) The bioindividuality of anxiety and depression. (38:05) Why you need to understand optimal vs. normal levels on lab work. (41:28) How to take a realistic approach to reducing your exposure to toxins. (41:52) What it means to support your body’s natural detox pathways. (51:01) The benefits of xenohormetic foods. (53:05) Specific micronutrients that can support healthy aging. (56:55) How to reverse cellular aging. (1:02:40)  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.  Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order.  Heal Your Cells by Dr. Will Cole and Dr. Josh Axe - Get your copy of the new book! Connect with Dr. Will Cole Website / Facebook / Instagram / X 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 Pique and Paleovalley. Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model. 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. Get 15% off your order at paleovalley.com/model. 

No matter what your day-to-day routines look like, none of us are innate from the stressors and demands of life. Today, you’re going to learn how to stay calm and focused in high-stress situations, and how to create a state of being that can help you perform at your highest potential—no matter what’s going on in the world around you.  Today’s guest, Jason Stacy is a world-class high-performance coach, international speaker, and the author of The Pressure Code. He’s joining this this episode of The Model Health Show to share the lessons he’s learned from decades of experience coaching elite athletes. You’re going to learn about Jason’s proven framework, the 3 Es of performance, that can help you achieve your goals, stay on track when life gets hard, and tap into your innate power.  Jason is also sharing his personal story of overcoming homelessness and becoming successful despite severe childhood trauma. You’re going to learn about how aligning your energy, emotions, and environment can change everything. Jason’s messages can help you excel at any goal, despite the external factors surrounding you. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: Why you don’t need to add more pressure on yourself. (2:58)  The importance of creating normalcy in high pressure situations. (6:52) Why understanding what you stand for can help you succeed. (7:36) A different way to think about leadership. (10:17)  Jason’s story of living through childhood trauma and surviving homelessness. (19:11) The importance of understanding your values. (25:04) How martial arts helped Jason begin to create change. (34:58) The power of respecting yourself. (43:54)  What the 3 Es are and how they act as an operating system. (45:05)  How to be aware of energy leaks. (49:58) The power of putting space between your emotions and your responses. (57:56) How your feelings can lie to you. (1:04:53) The benefits of controlling your breathing. (1:06:31) 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. The Pressure Code by Jason Stacy - Get your copy of Jason’s new book! Connect with Jason Stacy Website / Facebook / Instagram  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.  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. 

Successful people tend to have one very important thing in common – a strong and resilient mindset. Today, you’re going to learn about how channeling the right mindset can help you reach your goals and excel in any area. Because when you change your mindset, you can change your life.     Today’s guest, Laila Ali, is an undefeated boxing world champion, entrepreneur, wellness advocate, and author. Laila is back on The Model Health Show to share what it takes to be a champion and insights from her new children’s book, A Spark of Greatness. The book is a story of confidence, ambition, and resilience.  In this interview, you’re going to hear powerful mindset tips, the importance of surrounding yourself with quality relationships, and what it takes to reach your goals. Laila is also sharing some common misconceptions about her past and her career, and how to build resilience in yourself and your children. Grateful to share this conversation with Laila Ali with you. Enjoy!   In this episode you’ll discover:  How champions are made. (6:40) Why competing against yourself is the most effective way to progress. (12:23) The importance of being intentional about who you surround yourself with. (15:44) What Laila’s childhood was like. (20:59) Why Laila wrote A Spark of Greatness for young girls. (29:09)  The important life lessons you can learn from playing sports. (34:05) How listening to podcasts can help you expand your mindset. (35:48) Why true champions uplift others. (48:54) Laila’s experience with fasting. (54:45) The biggest misconception about Laila’s boxing career. (1:00:46)  Items mentioned in this episode include: Wildpastures.com/model - High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order. 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. A Spark of Greatness by Laila Ali - Order your copy of Laila’s new book TODAY!  Laila Ali Spice Blends - Save 15% off spice blends with my code MODEL15! Fast Like a Girl by Dr. Mindy Pelz - Read the woman’s guide to fasting! Laila Ali on Live Like a Girl with Dr. Mindy Pelz - Learn more about Laila’s fasting experience! Connect with Laila Ali Website / Facebook / Instagram   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 Wild Pastures and BON CHARGE.  High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order at wildpastures.com/model. From red light therapy panels and face masks to full-body blankets, BON CHARGE makes it easy to incorporate science-backed wellness into your daily routine. Just 5–10 minutes per day can help support better sleep, recovery, relaxation, and healthier-looking skin. Use code MODEL for 15% off storewide. Get 15% off with code MODEL at boncharge.com/model.  

We live in a very distracted world where technology is always competing for our focus and attention. And now in the age of AI, we’re being trained to outsource our human capacities. Today, we’re going to unpack what this means for our brains and how to use science-backed strategies to take back your mind and intentionally train your brain.  Today’s guest, Jim Kwik is an accelerated learning coach and world-leading expert in brain performance. He’s back on The Model Health Show for a fascinating conversation on how AI is affecting the human brain, how to leverage AI for good, and how training your brain daily can help you reach your goals. Jim’s new book, Limitless Daily, leads readers through 366 digestible morning upgrades to become more focused, productive, and resilient.  You’re going to learn about how to create intentional habits that support your brain and the importance of having a reading habit. You’ll hear why a daily practice is so powerful, how to upgrade your identity, and how to leverage your brain’s natural tendencies to create routines that actually stick. I hope you enjoy this episode of The Model Health Show!  In this episode you’ll discover: What cognitive surrendering is. (9:01) Why you need to build your intelligence before you borrow. (10:02)  What digital dementia is. (13:01) How to use AI in a way that challenges you. (19:25) What the acronym BUILD means. (22:51)  Why Jim wrote his new book, Limitless Daily. (30:18) The percentage of the population reads daily. (37:18)  What sleep inertia is and how to leverage it. (37:53) An example of what you can expect inside Limitless Daily. (43:18) The power of being on the same page as others. (49:47) 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. Limitless Daily by Jim Kwik - Get your copy of Jim’s new book today! Connect with Jim Kwik Website / Facebook / 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 Pique. Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model.