TMHS 829 - Do THIS at Night To Get Deeper Sleep & Transform Your Body

Sleep is a critical pillar of human health. Getting a good night of sleep is an important input for your mood, brain health, gut, and so much more. And luckily, learning how to optimize your sleep is simple when you understand the key behaviors that impact your biology. Today you’re going to learn exactly how to optimize your sleep cycles.    On this episode of The Model Health Show, you’re going to hear my interview from Lewis Howes’ School of Greatness Podcast. In this interview, I explained the science of sleep cycles, how your diet and other habits impact sleep quality, and specific habits you can cultivate in order to get a good night’s sleep. You’re going to learn about the role of serotonin and cortisol, how things like sugar and alcohol might be affecting your body, and the latest science on how optimal sleep impacts your health.   You’re also going to hear why sleep needs are individualized, the role your gut health plays in optimizing sleep, and why the common practice of supplementing with melatonin should not be taken lightly. If you’re ready to get better sleep, click play and enjoy the show!     In this episode you’ll discover:  What your brain waves are doing when you sleep.   The connection between REM sleep and short-term memory.   What the link between sleep and human growth hormone is.  Why HGH helps you recover faster.   How sugar impacts your body.   The way alcohol impacts sleep quality.   What cortisol’s role is in the body.   How sleep deprivation accelerates aging.   The connection between carbohydrates, serotonin, and sleep.   How to safely and effectively use melatonin supplements.   Why your microbiome plays an important role in sleep.   The relationship between serotonin and melatonin.   How sleep deprivation can influence your hunger signals.   Sleep-supportive habits you can add into your evening routine.   How screentime affects your melatonin production.   Why magnesium is important for sleep health.   How sleep minutes are like calories.   The interesting science of how sleep impacts appearance.   What greatness is.     Items mentioned in this episode include:  Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies!  Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!  Sleep Smarter - Upgrade your sleep habits with my national bestselling book!   The School of Greatness Podcast - Check out Lewis Howes’ podcast!    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 Foursigmatic.   Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model.  Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.  

Stem cells serve as foundational building blocks of the human body. The exciting new science of regenerative medicine is uncovering how human stem cells can be utilized to facilitate healing, lower inflammation, and regenerate damaged tissues throughout the body. And while these types of therapies are largely inaccessible to most people right now, the good news is that there are certain inputs you can give your body that will help generate stem cells naturally.   On today’s show, you’re going to learn about five specific foods that can boost and mobilize your stem cells. You’re going to hear how certain foods, nutrients, and compounds have been proven to influence stem cell activity. Plus, you’re going to uncover more powerful lifestyle tips to help assist cell signaling throughout the body.   The best part is these five foods have also been shown to have other major benefits on your overall health. I hope you find this information educational and entertaining. Click play to learn about five amazing foods that can help repair your body!     In this episode you’ll discover:  What stem cells are and their role.   The different types of stem cells.   How the polyphenols in dark chocolate can help mobilize stem cells.  The best ways to add high quality cacao into your diet.   What ar-tumerone is.  How stem cells react to inflammation.   Ideas for adding more turmeric into your routine.   How omega 3 fatty acids impact body fat.   Why DHA is a critical nutrient for brain health.   The differences between animal based and plant-based omega 3s.   How your dietary intake of omega 3s can impact brain shrinkage.   Why you should always get second opinions about a diagnosis.  How to change your dominant question and take control of your health.  What the most protein dense food in the world is.   The science and history of consuming algae.   What bovine colostrum is.   How exercise can help mobilize stem cells.   The important role of sleep for healing purposes.     Items mentioned in this episode include:  PaleoValley.com/model -- Use code MODEL for 15% off!   Organifi.com/Model  -- Use the coupon code MODEL for 20% off + free shipping!  Sleep Smarter -- Upgrade your sleep habits with my national bestselling book!   The Truth About Stem Cells with Dr. Robert Hariri -- Listen to episode 622!  How to Sleep Smarter -- Listen to episode 637!   What’s Causing Our Epidemic of Sleep Problems? -- Listen to episode 768!    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 Organifi.  Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.    Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.   

More and more experts in the nutrition and fitness space are championing the benefits of consuming more protein. But where do supplements like protein powder fall into a healthy diet? And how can you choose the right product that can help you reach your goals? On today’s show, you’re going to learn the truth about protein supplements.   On this episode, Alan Aragon is back to share his expertise and wisdom. Alan Aragon is an influential nutrition researcher and educator with over thirty years of experience in the industry. In this interview, he’s covering important nutrition topics like the role of protein powders, how alcohol impacts your health and body composition goals, and the truth about intermittent fasting.   You’re going to learn about how to assess your relationship with alcohol, the science behind different fasting types and how they compare to calorie restriction, and specific parameters for healthy rates of fat loss. We’re also discussing bulking and cutting, calorie management strategies, maintaining muscle mass during weight loss, and so much more. Alan has a wealth of knowledge in this space, and I know you’re going to love hearing his insights on this episode of The Model Health Show!     In this episode you’ll discover:  Which macronutrient is the MVP.   How protein can aid in fat loss. `  Why protein powder is a tool.  What you need to understand about BCAAs.   How to know if bulking and cutting is right for you.   The number one way to tell if you’re maintaining muscle mass during weight loss.   What percentage of fat loss is safe and healthy.   How much fat you need for optimal hormone production.  Why alcohol has a high thermic effect.   The conflicting science around alcohol consumption.   Why you need to consider your personal relationship with alcohol.  How quitting alcohol improved Alan’s health.   The truth about eating breakfast.   What the science says about time restricted eating.   Why the autophagy benefits of fasting are overrated.  How to know if fasting is right for you.      Items mentioned in this episode include:  Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!  DrinkLMNT.com/model -- Get a FREE sample pack with any order!  Alan Aragon’s Research Review -- Join AARR to get the latest science delivered to you  Connect with Alan Aragon Website / Instagram / X / Facebook    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 LMNT.  Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.   Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.  

If you have a medical emergency, there’s no better place to seek lifesaving care than the United States. But when it comes down to reversing or preventing chronic conditions and creating a lifestyle around true health, our modern medical system leaves much to be desired. On today’s show, we’re going to dive into these blind spots in the US healthcare system.  Our guest, Dr. Marty Makary, is a professor at the Johns Hopkins School of Medicine and a 2-time New York Times bestselling author. His new book, Blind Spots, uncovers how dogma and absolutism in the healthcare system have damaging effects on human health. In this interview, we’re going to explore the shocking study that exposed deaths caused by medical error, how the medical establishment created the opioid epidemic, exacerbated allergies in children, and so much more.   This interview is an enlightening look into how medical recommendations can harm patients and even create entire epidemics. As a physician and researcher, Dr. Marty Makary is a true expert on this topic, and I know you’re going to love his insights on this episode of The Model Health Show. Enjoy!  In this episode you’ll discover:  Why now is an exciting time in medicine.   What the blind spots in medical system are.    The shocking truth about deaths caused by medical errors.  Strengths and weaknesses of the American healthcare system   Why absolutism doesn’t work when it comes to health.   How the medical system exacerbated the peanut allergy epidemic.   Why it’s so difficult to track the true causes of death.   The truth about the relationship between big pharma and regulations.   What medical paternalism is.   The difference between focusing on health and focusing on disease.   How cognitive dissonance works.   The surprising new treatment for appendicitis.   What the scientific process really is.   How to find a medical team that can help you make informed decisions.  The problem with the culture of obedience in the healthcare system.  Why evolving your viewpoint is so important for growth.     Items mentioned in this episode include:  Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!  Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!  The Shocking Truth About Drug Companies with Dr. John Abramson -- Listen to episode 552!  Blind Spots by Dr. Marty Makary -- Grab your copy of the new book!   Connect with Dr. Marty Makary Website / X    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 Beekeeper’s Naturals.   Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.   Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model.   

For decades, counting calories has been revered as the number one way to control your weight. But what’s missing from this conversation is all of the other important factors that can influence the way your metabolism assimilates nutrients and calories. On today’s show, you’re going to learn about some of these powerful epicaloric controllers and how they impact your health, metabolism, and weight.   This episode of The Model Health Show is my interview with friend of the show, Dr. Michael Beckwith, on his new podcast, Take Back Your Mind. You’re going to learn the truth about calories, what’s going on with the widespread epidemics of neuroinflammation and diabetes, and how your brain and your gut can directly impact the way your body processes calories.   This conversation also covers important topics like the top inputs for better brain health, the critical role your psychology and your perception play when it comes to diet, and the truth about saturated fat. So just click play to learn all of this, and more!     In this episode you’ll discover:  The truth about calories.   How metabolism can vary person to person  What epicaloric controllers are.  How the human body processes whole food vs. processed food.  Why the invention of calorie counting is tied to food morality.   The fascinating science behind the epidemic of neuroinflammation.   How insulin resistance is connected to inflammation in the brain.   The relationship between your microbiome and your metabolism.  How our psychology impacts our food choices.  What the fields of psychiatry and psychology are overlooking.   How your perception can affect your hormones and metabolism.   Why insulin resistance is tied to Alzheimer’s disease.   How your hydration levels impact your brain.   The #1 thing we can learn about the human diet from babies.   How hydration can increase your metabolic rate.   The role that dietary fat plays in brain health.   What you need to know about omega 3 fatty acids.       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!   Take Back Your Mind Podcast -- Subscribe to Dr. Beckwith’s podcast!   Eat Smarter -- Read my national bestselling book for more nutrition tips!   Sleep Smarter -- Upgrade your sleep habits with my national bestselling book!     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 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. 

For years, if not decades, the concept of manifestation has been largely regarded as fallacy or pseudoscience. But today, you’re going to learn about the actual science of manifestation. You’re going to hear how manifestation can be utilized to change your brain, your outcomes, and even the world around you.   Our guest today is Dr. James Doty. He is a Stanford neurosurgeon, neuroscientist, and New York Times bestselling author. Both professionally and personally, Dr. Doty has a strong understanding of the power of manifestation. His new book, Mind Magic, is all about harnessing the power of your mind to rewire and change your brain.   In this conversation, he’s sharing the fascinating science of manifestation, including how to train your brain, define what matters to you, and create the life you want to live. If you want to reach your goals and create a meaningful life, I know you’re going to love this interview. So click play and enjoy the show!   In this episode you’ll discover:  How your environment affects your outcomes.   Why your thoughts don’t always reflect reality.    How to liberate yourself from limiting beliefs.  The truth about human energy.  Why your brain tends to look for patterns.   What we can learn about brokenness from the Japanese art form, kintsugi.   Why our motivation for our goals matters.   What value tagging is.   How Dr. Doty went from rags to riches and back.   Which networks in the brain activate with manifestation.  How to make your intentions salient to the brain.  What the default mode network is and how it works.  Why your executive control network is like a bloodhound.   The power of writing your intentions down.  Why habits are so important.   What implicit bias is.   How changing your brain can change your life.   Why you should never be attached to an outcome.     Items mentioned in this episode include:  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!  DrinkLMNT.com/model -- Get a FREE sample pack with any order!  Mind Magic by Dr. James Doty -- Read Dr. Doty’s book right here!   Bookshop.org -- Support your local independent book store!  Connect with Dr. James Doty 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 Foursigmatic and LMNT.  Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.   Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.  

It’s no secret that human health outcomes are poor, with skyrocketing rates of illnesses across the board. But sadly, our children too, are being plagued by rising rates of obesity and chronic diseases. On today’s show, we’re going to discuss the root causes of these epidemics – and what we can do to promote healthy habits in our kids.   Today’s guest, Dr. Tasneem Bhatia, is a board-certified physician in integrative medicine and pediatrics, the CEO & founder of CentreSpringMD, and a best-selling author. Dr. Taz is back on The Model Health Show to discuss children’s health, what’s going on with our epidemic rates of hypothalamic inflammation, and how we can set our kids up for success with their nutrition.   This episode contains powerful conversations on the importance of food quality, the increasing rates of hormonal issues in adolescents, how stress impacts children, and so much more. Dr. Taz is sharing her unique approach of blending together western and eastern modalities for optimal health outcomes. This is information all parents need to understand, so please listen in and enjoy the show!  In this episode you’ll discover:  Why our children’s brains are being bombarded.  How the cumulative toxic load of our environment is impacting hormones.  Why we have an epidemic of stress in our society.  How blue light exposure can cause high cortisol levels.  What hypothalamic inflammation is, and how it occurs.  The problem with treating symptoms instead of addressing the root cause.  What the early warning signs of inflammation are.   Dr. Taz’s POWER plan for kids.  The importance of healthy fats for children’s brains.   Why understanding your unique child is a powerful parenting tool.  The impact of sugar on kids’ brains and bodies.  Why we should teach our kids to think of their diet like a budget.   How sugar can create a vicious cycle of inflammation.   Baseline rules for better nutrition.   The connection between dopamine, sugar, and devices.    Items mentioned in this episode include:  Organifi.com/Model ß Use the coupon code MODEL for 20% off + free shipping!  PaleoValley.com/model ß Use code MODEL for 15% off!   The Hormone Shift by Dr. Tasneem Bhatia ß Grab a copy of Dr. Taz’s book!  CentreSpringMD ß Check out Dr. Taz’s clinic in Atlanta, GA!    Connect with Dr. Tasneem Bhatia Website / Facebook / 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 Organifi and Paleovalley.   Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.  Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   

Our relationships are a powerful influence over our health outcomes. In fact, in the longest running longitudinal study, it was found that relationships are the number one determinant of human happiness and quality of life. Relationships are a more impactful factor in your well-being than diet, exercise, sleep, and other healthy habits.   On this episode of The Model Health Show, you’re going to learn the key reasons why your relationships are the #1 factor that influence your longevity, and how to intentionally cultivate healthy social bonds. You’re going to learn about how your relationships are connected to your stress levels, longevity, purpose, and so much more.   If you want to live a healthier, happier, more fulfilled life, building and strengthening your relationships is a powerful lever you can pull. This episode is full of the science behind building strong social connections. So click play, listen in, and enjoy the show!   In this episode you’ll discover:  How our relationships impact the way we respond to stress.   What percentage of physician visits are due to stress related factors.  The different types of resources our relationships give us.  What I learned from the Kenyan principle, Harambee.   How physical touch can affect your stress levels.   Why sitting on the floor is linked to longevity.   How having a sense of purpose can impact your health outcomes.  Why setting an intention for your relationships is critical.   What it means to make your relationships a study.   How to balance social media with real-world interactions.   The importance of prioritizing your relationships.     Items mentioned in this episode include:  DrinkLMNT.com/model - Get a FREE sample pack with any order!  Piquelife.com/model - Get exclusive savings on bundles & subscriptions!   How Your Beliefs Control Your Biology with Dr. Bruce Lipton - Listen to episode 590!  The #1 Controller of Human Health with Dr. Robert Waldinger - Listen to episode 651!    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 Pique.   Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.   Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. 

There’s no doubt that our diet influences our mental health, body composition, and risk for developing chronic diseases. And in today’s world, as multiple health epidemics are skyrocketing, it’s more important than ever to be informed about how our food is impacting our biology.   On today’s show, you’re going to learn from four experts in their respective fields about how ultra-processed foods hijack our cravings and hunger and directly influence our health. This episode features some of the top experts like Dr. Amy Shah, Dr. Jud Brewer, and more. These conversations cover topics like how ultra-processed foods alter our neurochemistry, gut health, and mental health.   You’re going to learn about how certain foods are specifically created to get you hooked, how food addiction occurs, and why ultra-processed foods are so easy to overeat. We’re also going to talk about realistic ways to begin changing your dietary habits. So listen in, and enjoy this compilation episode!   In this episode you’ll discover:  How ultra-processed foods are engineered to target dopamine pathways.   The connection between diet and mental health.   What role your gut bacteria plays in dictating your hunger and cravings.  Why the food you eat influences your mood.   What neuropeptide YY is, and its role in satiety.   The difference between hunger and cravings.   Why a diverse diet is key for gut health.   The importance of thinking of nutrition in a more holistic way.   Why it can be difficult to move toward a healthier diet.   The fascinating science of how humans evolved to overeat.   Why ultra-processed foods are so easy to overeat.   What the scarcity loop is, and how to use it to change your habits.  How scarcity cues influence our behaviors.  What addiction actually is.   The first step in changing eating habits.   How to change the reward system in your brain.   Items mentioned in this episode include:  Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!  How Ultra-Processed Foods Are Hijacking the Human Brain with Dr. Amy Shah -- Listen to episode 665!  The Truth About Gut Bacteria & Parasites with Dr. Tim Spector -- Listen to episode 683!  The Truth About Overeating & Addiction with Michael Easter -- Listen to episode 735!  The Hunger Habit & The Surprising Truth About Willpower with Dr. Jud Brewer ß Listen to episode 754!    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 Foursigmatic.  Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.   Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.    

We all strive to be better in our relationships, at our jobs, and in our day-to-day life. And it turns out, there are a few simple behaviors you can add into your routine that will make you smarter, healthier, and more productive. In fact, even just small adjustments to your daily routine can have a far-reaching impact on your results.   On this episode of The Model Health Show, you’re going to learn about seven daily habits that will have a positive ripple effect in every area of your life. You’re going to hear how simple tweaks to your diet, hydration, and daily behaviors can improve your cognitive function, make you more effective, and healthier!   Best of all, these seven daily habits are free and easy to implement, no matter where you are on your personal health journey. I hope something in this episode has a positive effect on your life and helps you create the life you want. So click play, listen in, and enjoy the show!     In this episode you’ll discover:  Two specific nutrients you should aim to include in your diet.   How omega-3 fatty acids impact brain health.   The best whole food sources of DHA and EPA.  What you need to know about plant-based omega 3s.  The multiple purposes of protein in the human body.   How much protein to eat per day.   The #1 cause of absenteeism in the workplace.   How exercise can improve your mental health.   The connection between exercise and efficiency.   How many steps to walk each day.   The link between sugar consumption, insulin resistance, and Alzheimer’s disease.  How social media usage impacts your neurochemistry.   My #1 tip for focusing better on your work.   How oxytocin can affect your sleep quality.  What cyber-loafing is and how it can impact your productivity levels.   Why screentime is disruptive to your melatonin levels.   The importance of hydration for cognitive function.     Items mentioned in this episode include:  PaleoValley.com/model -- Use code MODEL for 15% off!   Ketone.com/model -- Save 30% on your first subscription and get a free 6-pack!  How Social Media Affects Our Psychology with Adam Alter -- Listen to episode 434!  How Social Media Impacts Human Health -- Listen to episode 765!  What’s Causing Our Epidemic of Sleep Problems? -- Listen to episode 768!  How to Sleep Smarter -- Listen to episode 637!    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 Ketone-IQ.   Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.    Ketone-IQ is my favorite high-performance energy in a bottle. Save 30% on your first subscription PLUS get six free shots as a welcome gift at ketone.com/model.