TMHS 831: The #1 Stretch You Need to Do Every Day & How to Get Rid of Pain - With Juliet Starrett

The human body has an amazing capacity to heal. Whether you’re dealing with an injury or an illness, there’s no denying the mind’s critical role in facilitating healing. But for most folks, understanding the powerful connection between the mind and the body takes practice – and that’s what you’re going to learn today. On this compilation episode of The Model Health Show, you’re going to learn from two incredible thought leaders—Dr. Joe Dispenza and Dr. Bruce Lipton. Dr. Joe Dispenza is an author and researcher of spontaneous remission, and Dr. Bruce Lipton is a cell biologist who studies epigenetics. You’re going to hear from these experts on how to heal your body by transforming your mind. You’re going to hear the fascinating science of how your beliefs create your reality, how your mind can impact your immune function, and how to break out of negative, hardwired patterns so you can live a happier, healthier life. This episode is full of powerful insights that, if put to use, can change your future. Enjoy!     In this episode you’ll discover:  Why healing is an inside job.   How your thoughts create your biology.   Why the brain is prone to getting stuck in unproductive loops.  The reason why change is so uncomfortable.   How to hardwire your brain to become a map to the future.   The connection between change and cognitive dissonance.   The importance of unlearning thoughts and behaviors.   Why making a decision is so powerful.   How long it takes to change your gene expression.  What meditation really is.   Why the feeling of gratitude can change your life.  The connection between stress and disease.   How the stress response impacts your immune system.   Three fundamental things that shift when your body is under stress.   Why your mind is the creator of your experiences.  How taking care of your health makes you powerful.     Items mentioned in this episode include:  Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies!  PaleoValley.com/model - Use code MODEL for 15% off!   How Your Thoughts Control Your Biology with Dr. Joe Dispenza - Listen to episode 383!  What Is Stress & Fear Doing to Our Immune Systems? with Dr. Bruce Lipton - Listen to episode 445!    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 Beekeepers Naturals and Paleovalley. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model. Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.     

You may think that exercise and fitness are just about going to the gym, drinking a protein shake, and getting your reps in. However, a key component of fitness that many people miss is their mindset. On today’s show, you’re going to learn exactly how to improve your mindset to grow stronger, healthier, and happier at any age. Our guest on today’s episode of The Model Health Show is Dr. Sandi Scheinbaum, an educator, author, licensed clinical psychologist, and expert in the fields of positive psychology and mind-body medicine. With over 35 years of experience, Dr. Sandi is the founder and CEO of the Functional Medicine Coaching Academy, and she has so much wisdom to share about mindset, understanding yourself better, and the simple tweaks we can make to improve our lives. In this inspiring and conversational episode, Dr. Sandi shares life-changing tidbits about how to create true longevity, the importance of “exercise snacks” to improve your fitness mindset, which diets are worse for mental health, why your 70s are not too late to start strength training, and so much more.    In this episode you’ll discover: Why investing in non-toxic cookware is so important for health.  Why your 70s are not too late to start lifting weights. How to use your body weight to strength train at home. The different eras of fitness over the past decades. How “exercise snacks” can improve your fitness mindset.  How squats can lower your blood sugar. The eye-opening link between positive psychology and fitness. Why progressive overload is so important for muscle growth. Why grass-fed whey protein supplements are better than soy protein.  How women can stop feeling intimidated by weights at the gym. How positive psychology impacts the parasympathetic nervous system. How our identities drive our actions. How you can flip the script to make an ADHD diagnosis positive. What the most influential factor on our lifespan and healthspan is. Why a low-fat or low-protein diet may trigger mental health issues.  Why counting calories is ingrained in so many people. Why community and purpose are so important for longevity.  The benefits of dance that aren’t often talked about.  How to use your imagination to improve your health and fitness.  Why curiosity is a key to longevity.  Items mentioned in this episode include: TheModelHealthShow.com/OurPlace ← Use code MODEL for 10% off non-toxic cookware + double discount on bundled products! Onnit.com/Model ← Use code MODEL for 10% off storewide, including grass-fed whey protein supplements.  DrSandi ← Connect with Dr. Sandra Scheinbaum on Instagram  Functional Medicine Coaching Academy ← Dr. Sandi’s Functional Medicine Coaching Academy    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 Our Place and Onnit. Use my code MODEL at Our Place to save 10% sitewide on beautiful, non-toxic, and PFAS-free ceramic and titanium cookware, plus double discounts on certain bundled products. Use the code MODEL at Onnit to save 10% sitewide on supplements like grass-fed whey protein powder and more!

The rates of autism spectrum disorder, or ASD, have absolutely skyrocketed in recent decades. This statement in and of itself is controversial, as many experts claim that prevalence has only grown with better evaluation and diagnostics. But no matter how you look at it, gaining a better understanding of autism and its root causes is important for children and families who are navigating symptoms. Our guest today is author and children’s health advocate, Beth Lambert. Beth has studied and documented the rising rates of childhood chronic conditions for 15 years. Her work includes running the nonprofit Documenting Hope, conducting a peer reviewed case report on reversing the symptoms of autism, and more. In this conversation, Beth is sharing the main environmental factors that can contribute to autism spectrum disorder. You’re going to learn about the generational impact of stress, the cumulative effect of environmental stressors, and how systems like the microbiome are connected to most chronic conditions that kids are dealing with today. Most importantly, Beth is sharing how to a proactive approach to health. I hope you enjoy this interview! In this episode you’ll discover:  How rates of autism have increased in recent decades.   Why creating subtypes of autism would help patients.   The impact of modern stressors on the developing brain.   Why the childhood disease epidemic is multigenerational.   How connecting with nature can help us reclaim our health.  The results of the twin lifestyle modification case report.   Why our modern medical system misses the root cause of diseases.  Two theories on why boys are more susceptible to autism.   The #1 foundational piece of a lifestyle intervention program.   How autism, microbiome, and GI symptoms are connected.   The link between mitochondria, nutrition, and detoxification.  Why rebuilding the microbiome is critical for healing.   What the total load theory is.  How antibiotics and sugar can harm children’s health.   What the CHIRP Study is.   Why brain inflammation is an overlooked factor in children’s health issues.   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!  A Compromised Generation by Beth Lambert - Learn more about childhood chronic illnesses!  Brain Under Attack by Beth Lambert - Read Beth’s book about PANS!  Outsmarting Autism by Patricia S. Lemer - Learn strategies to manage and improve the symptoms of autism!  Documenting Hope - Learn more about Beth’s work!  Connect with Beth Lambert Website / X / 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 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 world sadly lost a legend last month. Not only was Greg Harden a motivational speaker and mindset coach for exceptional athletes like Tom Brady, Desmond Howard, and Michael Phelps, but he was also my mentor and an amazing human who left a mark on my life that has stuck with me forever. This very special episode is dedicated to the one and only Greg, whose phenomenal book Stay Sane in an Insane World: How to Control the Controllables and Thrive inspired this conversation full of wise words about giving it your all, being humble, asking for help, letting go of self-doubt, and so much more. In this empowering, inspiring, and unforgettable episode, listen in on a conversation I had with Greg Harden and learn how to overcome your personal obstacles and change your mindset to change your life. Click play and join me in honoring the great Greg Harden. In this episode you’ll discover: How to grow through obstacles and adversities. Why you should always give 100%—even to the things you hate. How to take responsibility for your life. What your default mode should be. Why being humble is so important.  The importance of recognizing what you can control and what you can’t. Why asking for help is an art form. The importance of mentors and counselors. How to let go of self-defeating attitudes and behavior.  Why forgiveness is so important (and difficult). Why you should study your family.  What the secret to good mental health is. How to do a critical self-assessment to see what’s working in your life. How to make your ego your ally.  Why criticism can be helpful.  How doing a SWOT analysis on yourself can help you grow. Why recovery is the most important part of fitness—both mental and physical.    Items mentioned in this episode include: BeekeepersNaturals.com/Model  ← Use code MODEL for 20% off + free shipping! Stay Sane in an Insane World: How to Control the Controllables and Thrive ← Get Greg Harden’s book today.   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.    Use my code MODEL at BeekeepersNaturals.com/Model to save 20% storewide on immune-supporting bee products like propolis, royal jelly, superfood honey, and more.  

Having a goal is powerful. Whether we’re talking about health goals, relationship goals, or professional goals, it’s critical that you build out a strong strategy that can help you get to where you want to be. On this episode of The Model Health Show, you’re going to learn how to elevate your strategy from one of the world’s top experts. Today’s guest, Seth Godin, is an entrepreneur and the author of 21 international bestselling books. His newest book, This Is Strategy, uncovers how we can make positive changes that last. In this interview, you’re going to hear some of the most powerful insights from the book, including how our culture informs our decisions, what goes into making a smart strategy, and how to effectively improve the community around you. This interview also covers how to build an intentional strategy for any goal you want to meet, how to make yourself irreplaceable by AI, and how thinking of life’s challenges as a game can help you reframe your reality. Get ready to take notes and learn from the one and only, Seth Godin! In this episode you’ll discover:  The power of culture.   What strategy is, and why it’s important to talk about it.   The four pillars of strategy.   Why asking questions can help you develop your strategy.   How time impacts your strategy development.   The truth about changing culture.  An important distinction between systems and culture.  How having a game mindset can help you navigate life’s challenges.  The power of cultivating change in a small group.   Why empathy is crucial for change.   What an intuitive strategy is.   The difference between tactics and strategy.   How to take control and build your strategy. Items mentioned in this episode include:  PaleoValley.com/model - Use code MODEL for 15% off!   Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies!  This Is Strategy by Seth Godin - Get your copy of Seth’s new book!   Connect with Seth Godin Website / Blog / X / 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 Paleovalley and Beekeeper’s Naturals. Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model.   

It’s no secret that your daily habits make a significant impact on your overall health. But did you know that there are some hidden forces that guide your preferences and habits? On today’s show, you’re going to learn about these unseen factors that can change your health—for better or worse.  On this episode of The Model Health Show, you’re going to hear my interview with Ruben Rojas on the Live Through Love Podcast. I’m sharing the connection between love, food, and health, the hidden factors that are influencing your food choices, and how to raise happier, healthier kids with one key behavior change. You’re going to learn about the relationship between culture and food, and the prevalence of ultra processed food in the United States.   You’re also going to hear the surprising truth about fat cells, how obesity can increase the likelihood of developing other conditions, and how inflammation happens throughout the body. This interview covers a ton of information under the umbrella of changing your health and improving your family’s culture. I hope you enjoy this interview!      In this episode you’ll discover:  How our capacity to love can be influenced by our health.   What percentage of American families eat meals together.   The number of times per week to eat with your children to protect their health.  How your culture can inform your food choices.  The fascinating connection between fat cells, inflammation, and obesity.  What percentage of the average American’s diet is ultra-processed foods.  How hypothalamic inflammation occurs.   The connection between the brain and the gut.   Why boredom is an opportunity for creativity.  What instinctive elaboration is.   How your screentime impacts your health.  Strategies for getting your kids excited about shared family meals.  The power of influencing your family’s culture.   How food can be a love language.   My definition of living life through love.     Items mentioned in this episode include:  Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!  Piquelife.com/model -- Get exclusive savings on bundles & subscriptions!   Live Through Love with Ruben Rojas   Deep Work by Cal Newport  Sapiens by Yuval Noah Harari  The 5 Love Languages by Gary Chapman     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 Pique.   Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.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. 

As the rates of dementia continue to skyrocket, there’s never been a more important time to do everything we can to protect ourselves and our loved ones from this horrible disease. Lifestyle factors have a huge influence on the way our brain ages, and nutrition is a critical piece of the puzzle. There are certain foods and nutrients that are scientifically proven to support the brain’s aging process – and can even help prevent dementia.   On this episode of The Model Health Show, you’re going to learn about seven key foods you can incorporate into your diet for better cognitive health, a healthier brain, and to prevent dementia. You’re going to hear how key nutrients directly impact your brain function. You’re going to learn what your brain is made of, the connection between the gut and the brain, and the latest cutting-edge science on reversing symptoms of dementia and Alzheimer’s disease.   Nutrition is one of the most powerful inputs you can give your body and your brain. And understanding how to eat for a healthy, long-lasting brain can have a profound impact on your future. I’m also going to be sharing ways to add these powerhouse foods into your existing diet, so be sure to listen in and take notes.     In this episode you’ll discover:  The devastating economic impact of dementia.   What dementia and network insufficiency are.  The exciting new science of improving symptoms of dementia.   How many neurons are in the human brain.   Why nutrition is a critical input for brain health.   Three critical fats that support brain function and structure.   Which foods are rich in phospholipids.   What type of fat can change the architecture of your brain cells.   The connection between the human brain and cholesterol.  Why omega 3 fatty acids are vital for a healthy brain.   How much omega-3 fatty acids do you need to consume for a shrink-proof brain.  The brain-supportive health benefits of drinking coffee.   Which oil can support autophagy in the brain.   The role that antioxidants play in the aging process.   Why sweet potatoes can reduce the risk of degenerative brain diseases.   The health benefits of MCT oil.   What you need to know about eating leafy greens.   The essential nutrient in eggs that can support your memory.   Items mentioned in this episode include:  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!  Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!  Eat Smarter Family Cookbook -- Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook!  Proof That Alzheimer’s Disease & Dementia Can Be Reversed with Dr. Dale Bredesen -- Listen to episode 804!  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 Onnit.   Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.   Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.  

Over the last several years, there has been a pronounced uptick in the rates of anxiety. In fact, anxiety disorders have become the most common mental health concern in the country. On today’s show, you’re going to learn the truth about anxiety.  This compilation episode highlights why anxiety has become so prevalent, including how things like our modern environment and western diet are contributing to worsening rates of mental health. You’re going to hear from some of the top experts in the realm of psychiatry and neuroscience, including Dr. Wendy Suzuki, Dr. Daniel Amen, and more. This episode contains powerful insights on how getting your circadian rhythm, sleep, and nutrition in check can improve your mental health and reduce symptoms of anxiety.   While it’s normal to experience situational bouts of anxiety occasionally, feeling anxious on a regular basis can be disruptive to your daily life. I hope the insights and strategies in this episode can help you gain a better understanding of why anxiety occurs and how to better control it. Enjoy!     In this episode you’ll discover:  The shocking statistics on increasing rates of anxiety.  What anxiety actually is.  How the human stress response system evolved as a protective mechanism.  Why our modern world exacerbates levels of stress and anxiety.  How to transform your anxiety into a superpower.   The shocking side effects of anti-anxiety medications.   Which supplements are scientifically proven to support mental health.   How sleep deprivation impacts the brain and performance.   Signs of low blood flow in the brain.   Specific exercise types that can improve your mental health.   Why our system of diagnosing mental health conditions is flawed.   How the Standard American Diet is contributing to higher rates of anxiety.   The connection between sugar, inflammation, and anxiety.   Why we’re seeing higher rates of mental illness in children.   The nutrients you should eat to calm anxiety.   What false anxiety is.   The link between blood sugar and mental health.   How sleep affects mental health, and vice versa.   Why getting your circadian rhythm in sync is helpful for mental health.   How over-identifying with a label can harm you.   Why it’s critical to learn how to accurately identify your emotions.   The role your environment has on your brain.   How anxiety and creativity are connected.     Items mentioned in this episode include:  Organifi.com/Model  -- Use the coupon code MODEL for 20% off + free shipping!  The Surprising Science of Anxiety with Dr. Wendy Suzuki -- Listen to episode 509!  How Neuroscience Is Transforming Psychiatry with Dr. Daniel Amen -- Listen to episode 400!   Why the American Diet Is Fueling Anxiety with Dr. Uma Naidoo -- Listen to episode 750!  The Truth About Anxiety with Dr. Ellen Vora -- Listen to episode 725!   Use These Tools to Strengthen Your Emotional Agility with Dr. Susan David -- Listen to episode 595    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.   Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.      

Over the last several years, intermittent fasting has been widely regarded as a powerful method to shed unwanted fat, improve insulin sensitivity, and even take advantage of the benefits of autophagy. But what’s often missing from the conversation on fasting is that most, if not all, of the research on fasting has been conducted exclusively on men.   So today on The Model Health Show, I’m bringing in a world-renowned women’s health expert to discuss fasting for women. Dr. Mindy Pelz is a bestselling author, physician, and coach who is a top expert in all things hormones, menstrual cycles, and women’s health. She’s back on the show to share how fasting is different for women, and how to eat and train in accordance with your body’s natural rhythms.   This conversation contains important discussions on how obesogens are making us fat, how to eat for hormonal health, and the role that ultra-processed foods are playing in our epidemics of health. Dr. Mindy is also sharing some of her top principles for nutrition, the truth about weight loss drugs, and so much more. I hope you enjoy this interview with the one and only, Dr. Mindy Pelz!     In this episode you’ll discover:  The biggest misconception about weight gain.  How obesogens are creating an epidemic of obesity.   The effect that obesogens have on your stem cells.   How fasting can help your body reset.   What is stored inside fat cells, and why fat gain is an adaptation.   Why fasting is different for women.  The critical relationship between progesterone and glucose.  How cortisol can impact the menstrual cycle.   The two times during the month that women should not be fasting.   What the manifestation phase is.   How ultra-processed food contributes to weight problems.  The importance of reducing exposure to endocrine disrupting chemicals.  Why controlling blood sugar is critical for overall health.  How fasting changes your microbiome & how to eat for your microbes.    The role of protein in hormone production.   Why weight loss drugs create a bigger disconnect between us and our bodies.  What the power phases are.   The best foods for hormonal health.     Items mentioned in this episode include:  Piquelife.com/model -- Get exclusive savings on bundles & subscriptions!   PaleoValley.com/model -- Use code MODEL for 15% off!   Eat Like a Girl by Dr. Mindy Pelz -- Preorder your copy of Eat Like a Girl!   Fast Like a Girl by Dr. Mindy Pelz -- Read the international bestseller!  The Menopause Reset by Dr. Mindy Pelz -- Learn how to feel well through menopause!   Connect with Dr. Mindy Pelz Website / Podcast / 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 and Paleovalley.  Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.  Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   

Our modern world with all its conveniences and technologies often encourages a sedentary lifestyle. And more and more studies are affirming that opting out of regularly moving our bodies is making us sick, unhealthy, and is even shortening our lifespans. Movement is a foundational practice for all life – and if we want to make our bodies work better, we have to find simple ways to integrate more movement into our existing routines.   Today’s guest, Juliet Starrett, is a lifelong athlete, entrepreneur, and New York Times bestselling author who has an important mission: to inspire people to move more for stronger, healthier, more durable bodies. Together, Juliet and her husband Kelly Starrett wrote the incredible book, Built to Move, which focuses on basic yet powerful mobility practices anyone can use to feel better and live longer.    Juliet is back on The Model Health Show to discuss some simple tweaks you can make to your existing routine for less pain, better mobility, and better health. You’re going to learn how simple practices like sitting on the floor and upgrading your walking routine can enhance your life, plus the #1 stretch you should be doing every day. What I love about Juliet’s message is that she believes that anyone can optimize their body and improve their health with consistent and intentional practice. I hope you enjoy this conversation with the one and only, Juliet Starrett!     In this episode you’ll discover:  Why kids today are more sedentary than ever.  What’s going on with the prevalence of chronic low back pain.   How pain can impact communities and mental health.   Why you should find ways to move despite injuries.   How to sit less throughout your day.  Why humans are adaptability machines.  The benefits of sitting on the ground.   Basic (and free!) ways to improve back pain.   The #1 mobilization you should be doing.  What the sit-and-rise test is, and how it relates to all-cause mortality.   How to become a more durable person.   The importance of play for human health and longevity.   Why mobility is a critical aging predictor, and how to improve it.   How to upgrade your walking routines.  Why taking care of your body is a right.  How to incorporate foam rolling.    Items mentioned in this episode include:  DrinkLMNT.com/model -- Get a FREE sample pack with any order!  Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!  Built to Move by Kelly & Juliet Starrett -- Learn 10 essential mobilization practices!   Becoming a Supple Leopard by Kelly Starrett -- Read about preventing and healing injuries!   The Ambush -- Subscribe to the FREE newsletter on mobility!! The Ready State on Instagram -- Follow for mobility tips and more!   Connect with Juliet Starrett Website / 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 and Organifi.    Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.   Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.