The Model Health Show

Shawn Stevenson

  • 36 minutes 1 second
    The #1 Thing That Destroys Your Sleep Quality

    Getting better sleep can help you reach your health and fitness goals, operate at your highest potential, and feel better on a day-to-day basis. But for many people, getting high quality sleep is easier said than done. Today, you’re going to uncover the biggest lever you can pull to get more restorative sleep at night.  

    On this episode, you’re going to learn about the #1 thing that is harming your sleep quality, plus three specific ways to overcome it for a better night’s sleep. You’re going to learn about the science of the human body’s circadian timing system, how it works, and the specific inputs it needs for optimal function.  

    You’re also going to learn about three science-backed tactics to start improving your sleep quality immediately. This episode is full of the latest science, plus actionable tips you can implement today. I hope you enjoy this episode of The Model Health Show!  


    In this episode you’ll discover: 

    • What the circadian timing system is. (0:35)  
    • The difference between a reactive system and an anticipatory system. (2:32) 
    • What your circadian clocks influence. (3:32) 
    • The connection between circadian disruption and metabolic dysfunction. (5:26) 
    • How social jetlag can contribute to obesity. (7:15) 
    • The #1 thing contributing to poor sleep quality. (9:52) 
    • What entrainment is. (13:43) 
    • How using blue light emitting devices before bed can harm your health. (17:12) 
    • Three specific steps you can take to improve your sleep quality. (19:34) 
    • Ideas for replacing your screentime before bed. (21:03) 
    • How natural light inputs from the sun impact your circadian rhythm. (29:59) 

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

    Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.   

    25 February 2026, 10:08 am
  • 1 hour 25 minutes
    Do These 5 Exercises to Transform Your Athletic Ability, Prevent Injuries, & Perform at Your Best - With Coach Mike Guevara

    There’s not one test that can measure your level of athleticism, but today you’re going to learn about what it takes to improve your strength, move better, and recover faster. No matter your preferred exercise or sport, this interview will help you take your skills to the next level. 

    Today, our guest is Mike Guevara, also known as Coach Mike G. He is a world-class performance coach, entrepreneur, and founder of GBG Hoops, a training app built to help basketball players at any skill level improve their skills, enhance mobility, and so much more. Coach Mike G works with everyone from youth athletes to NBA stars, and today he’s sharing his knowledge and experience with you. 

    In this conversation, you’re going to learn what it means to be athletic and how to train for injury prevention. We’re going to cover the power of adding isometric exercises into your routine, the benefits of barefoot training, and the importance of play. Coach Mike G is also sharing his top 5 tips for becoming more athletic and fit. I hope you enjoy this episode of The Model Health Show!  

    In this episode you’ll discover: 

    • What it means to be athletic. (3:48) 
    • How injuries actually occur. (6:42) 
    • The link between fatigue and injury. (8:21) 
    • How nutrition impacts performance and recovery. (11:16) 
    • Why you should train for injury prevention and resilience. (20:30) 
    • The benefits of isometric exercises. (23:25) 
    • Why you should train barefoot, and how to get started. (34:41) 
    • How rebounding can stimulate your lymphatic system. (51:56) 
    • The importance of play in training. (57:35) 
    • 5 specific things everyone can do to become more fit. (1:01:04) 

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

    Head to ⁠DrinkLMNT.com/model⁠ to claim a FREE sample pack of electrolytes with any purchase.

    Use my code MODEL at ⁠Paleovalley.com/model⁠ to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

    23 February 2026, 3:00 am
  • 1 hour 15 minutes
    How Your Tongue Health Influences Your Lifespan & the Type of Exercise That Ages You Faster - With Dr. Daniel Pompa

    Aging is an inevitable part of life, but is it possible to use healthy habits to slow down the aging process? On today’s show, we’re going to dive into science-backed habits and practices you can implement today for better health, higher quality of life, and slower, healthier aging.  

    Today’s guest, Dr. Daniel Pompa, is widely regarded as a leader in natural detoxification. His work focuses on helping patients overcome inflammation based chronic diseases through detox practices and cellular healing. Today, Dr. Pompa joins us for a conversation on powerful ways to slow down the aging process.  

    We’re diving into specific oral health practices you can implement for better health, the best science-backed exercises to slow down aging, and the best nutrition tips for optimal gut health and lower risk of disease. Dr. Pompa is also sharing his 5 Rs of cellular detox. I hope you enjoy this episode of The Model Health Show!  

    In this episode you’ll discover: 

    • The surprising health benefits of tongue scraping. (2:11) 
    • What types of training are best (and worst!) for longevity. (5:07) 
    • The connection between the gut and oral microbiome. (11:20) 
    • How insulin spikes impact aging. (16:39) 
    • Simple dietary practices for better health. (19:59) 
    • How to understand the human body’s adaptation processes. (32:10) 
    • The link between toxins and aging. (40:12) 
    • How to take control of the chemicals coming into your household. (43:13) 
    • Dr. Pompa’s story of turning pain into purpose. (53:26) 
    • How to support your body’s detoxification process. (1:00:13) 
    • The connection between endocrine disruptors and weight loss resistance. (1:02:02) 
    • What the 5 Rs of cellular detox are. (1:06:12) 

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

    This episode of The Model Health Show is brought to you by Our Place. Use my code MODEL at themodelhealthshow.com/ourplace for 10% off toxin-free, ceramic coated cookware.

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

    18 February 2026, 3:00 am
  • 1 hour 5 minutes
    Real Fat-Burning Foods! Science-Backed Foods That Improve Your Metabolism - With Dr. William Li

    What if I told you that eating certain foods that could help your body burn fat? On today’s show, you’re going to learn the exact science behind this process, including the specific ways that certain foods can aid in fat loss, and what to eat if your goal is to lose body fat.

    On this episode of The Model Health Show, you’re going to hear from world-renowned physician and scientist, Dr. William Li, on how to eat to optimize your metabolism. Dr. Li is an expert on the intersection of nutrition and human health. Today he’s sharing the exact science behind how certain foods affect your metabolism and ability to lose body fat.

    I’m also sharing five science-backed foods that can help you lose more body fat, and the best ways to incorporate these fat-burning foods into your existing routine. This episode is full of powerful science and simple, accessible ways to improve your health from the inside out. So click play and enjoy!  

    In this episode you’ll discover: 

    • What body fat actually is, and its purpose. (2:42)  
    • How overeating affects your fat cells. (8:42) 
    • The process behind how fat can become inflammatory. (10:23) 
    • Which specific foods have anti-angiogenesis properties. (12:54) 
    • The truth about eating soy. (14:13) 
    • How curcumin helps the body burn fat. (22:24) 
    • Why whole foods are often like a Swiss army knife. (26:18) 
    • The science of stem cells inside your body fat. (27:40) 
    • How the compound hydroxytyrosol can reprogram stem cells. (32:46) 
    • The connection between the immune system and the metabolism. (43:03) 
    • How eating avocados can help you lose more belly fat. (52:57) 
    • The metabolic benefits of eating lean fish. (57:39) 
    • How to add more sweet potatoes into your diet. (1:02:42) 

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    This episode of The Model Health Show is brought to you by Bon Charge and Pique. 

    Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses 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. 

    16 February 2026, 3:00 am
  • 1 hour 26 minutes
    4 Powerful Ways to Rewire Your Brain for Confidence, Overcome Self-Doubt, & Fuel Bigger Success - With Dr. Shadé Zahrai

    Your self-image shapes your decisions, your perspective and your outcomes. And because your self-image is formed from a very young age, it can be difficult to change the habits, thoughts, and patterns that have been ingrained for decades. Today, you’re going to learn a proven framework for improving your self-image and overcoming self-doubt.  

    On this episode of The Model Health Show, our guest is behavioral researcher and educator, Dr. Shadé Zahrai. She’s here to share science-backed strategies for shaping your self-image from her new book, Big Trust. You’re going to discover how to rewire self-doubt, how to build confidence, and how transforming your self-image can help you reach your potential.  

    Specifically, we’re going to discuss the four inner attributes that could be holding you back, and how to sharpen them to improve your self-esteem, mindset, and overall personal growth. Dr. Shadé is an absolute expert in helping folks break free from the mindset blocks that are holding them back. If you’re ready to take control of your inner world so you can improve your relationships, decision making, and more, this episode is for you. Enjoy!   


    In this episode you’ll discover: 

    • The connection between confidence and well-being. (3:29) 

    • Why you need to take action to develop confidence. (3:49) 

    • What self-image is. (8:21) 

    • The truth about changing your personality. (10:58) 

    • What the most common self-doubt is, and where it originates from. (13:10)  

    • Four main signs that you struggle with self-acceptance. (15:51) 

    • How having a creative hobby can help improve your self-esteem. (18:57) 

    • The power in simply delaying a decision. (29:51)  

    • What imposter syndrome is and how to reframe it. (37:26) 

    • How pursuing discomfort can activate BDNF. (43:18) 

    • Why comparison can be a sign that you struggle with agency. (47:31) 

    • What autonomy is and how it relates to self-doubt. (59:13) 

    • How microdosing hard things can get you out of your comfort zone. (1:05:05)  

    • Signs you might be struggling with adaptability. (1:15:37)

    Items mentioned in this episode include: 

     

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


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

    Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase. 

    11 February 2026, 3:00 am
  • 1 hour 8 minutes
    Use Your Breathing to Control Stress, Reduce Pain, & Much More - With Jill Miller

    Breathing is a unique biological process because even though our breath is automatic, we also hold the capacity to control our breathing. When used correctly, your breath can be a powerful tool for self-regulation, pain relief, and so much more. Today, you’re going to learn how to unlock the power of breath for better health. 

    Our guest today is Jill Miller. She is an author, the cofounder of Tune Up Fitness Worldwide, and a pioneer in the health and fitness space. Jill is back on The Model Health Show to share how to utilize your breath as a resource for reducing stress and pain, recovery, emotional health, and so much more.  

    We’re going to talk about the connection between breathing and stress, and how to use breathing exercise to increase resilience and accelerate healing. Jill Miller is an absolute expert in the realm of anatomy and movement. I hope you enjoy this interview with Jill Miller!  

    In this episode you’ll discover: 

    • The relationship between breathing and stress. (4:57)  
    • How your diaphragm works. (7:47) 
    • What the zones of respiration are. (10:29) 
    • The connection between breathing and pain. (16:41) 
    • What gut smashing is and its benefits. (23:07) 
    • How to use abdominal massage techniques. (28:50) 
    • Breathing practices for reducing anxiety. (35:48) 
    • What relaxation induced anxiety is. (46:31) 
    • What interoception is. (51:54) 
    • How breathing can accelerate healing. (54:00) 

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    This episode of The Model Health Show is brought to you by Peluva and Paleovalley.  

    Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at ⁠peluva.com/model⁠.  

    Use my code MODEL at ⁠Paleovalley.com/model⁠ to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.  

    9 February 2026, 3:00 am
  • 1 hour 14 minutes
    Does Better Sex = Better Health? The Truth About Sex, Stress, & Satisfaction - With Dr. Nicole McNichols

    Our sexual health is a critical part of our overall health and well-being, yet it’s one that can be easily overlooked or dismissed. Understanding the role of sexual health can help you better understand yourself, your relationships, and your body. On today’s show, we’re going to have honest and approachable conversations about sexual health, sexual education, pleasure, and desire.  

    On this episode of The Model Health Show, our guest is nationally renowned human sexuality professor, Dr. Nicole McNichols. Her new book, You Could Be Having Better Sex, is a guide to understanding desire, improving pleasure, and busting common myths about sex. She’s here to discuss the connection between sexual health and overall health and how to have better sex. 

    This conversation covers how your sex life can impact your psychology and sleep, what pleasure is, and how to have better sex and connection. Dr. McNichols is known for her ability to help folks understand how to apply the latest research to their real lives, and I hope you find this interview both entertaining and educational. Enjoy!  


    In this episode you’ll discover:

    • The relationship between sexual health and overall health. (2:47)
    • Why our society has so much shame around sex. (4:42)
    • What the media gets wrong about sex. (10:25) 
    • How long the average sex session lasts. (13:01) 
    • What pleasure diversity is. (15:30) 
    • The difference between vaginal and clitoral orgasms. (18:35) 
    • What it means to have connected sex. (31:00) 
    • The most common myths about female pleasure. (31:59) 
    • What responsive desire is. (34:42) 
    • The #1 thing robbing women of desire. (38:39) 
    • What the hierarchy of sexual needs is. (56:14) 
    • How the menstrual cycle can impact pleasure. (1:06:56) 

    Items mentioned in this episode include: 

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

    Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model. 

    Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.   

    4 February 2026, 3:19 am
  • 49 minutes 49 seconds
    Hidden Stressors That Are Making You Sick & The Truth About Juicing - With Drew Canole

    For most folks, getting a grip on the foundations of health like nutrition, sleep and exercise, will make a huge difference in how they feel every day. But what do you do when you’re seemingly doing everything right, but still not feeling your best? Today, we’re going to talk about how factors like stress, nature, light, and connection can influence your health and well-being.  

    Today’s guest, Drew Canole, is the founder and CEO of Organifi. He’s back on The Model Health Show for a conversation about the hidden stressors that might be stopping you from reaching your health goals, the best supplements for optimal health, and how to juice the right way.  

    You’re going to learn about the critical role nature plays in regulating our health and nervous systems, what your sexual health can tell you about your overall health, and what your body needs to heal. Drew is passionate about helping others optimize their health and transform their lives. I hope you enjoy this interview!  


    In this episode you’ll discover: 

    • How Drew’s approach to juicing has evolved. (4:20) 
    • The health concerns associated with certain juices. (5:47) 
    • Why separating ourselves from nature is so harmful. (8:52) 
    • The role the feeling of safety plays in healing. (9:32) 
    • Breathing exercises you can use to calm your nervous system. (15:05) 
    • The link between stress and sexual function. (19:47) 
    • What Shilajit is and its benefits. (23:38) 
    • How working out can give you more energy. (30:11) 
    • The value of having a mentor. (35:08) 
    • Why you need to fill your cup first to be your best self. (45:44) 

    Items mentioned in this episode include: 

    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. 

    2 February 2026, 3:00 am
  • 1 hour 10 minutes
    The Food Pyramid Exposed: Here's What No One Is Telling You!

    This year, the USDA released a new set of Dietary Guidelines for Americans. The redesigned food pyramid maintains some long-standing recommendations but also introduces a shift away from processed food and toward high protein and healthy fats. These new guidelines have stirred up a lot of controversy, but today, we’re going to break it down in a commonsense way. 

    On this episode of The Model Health Show, we’re diving into the history and science of government dietary guidelines. You’ll learn about prior versions of USDA nutritional recommendations and how these policies impact food access for Americans. We’ll also talk about the pros and cons of the guidelines throughout history, as well as today.  

    You’re also going to hear about specific studies that outline the importance of proper nutrition for human health, including the truth about dietary fat, how calorie counting actually works, and the impact of high protein diets on weight and metabolism. Most importantly, we’re going to talk about taking control of your and your family’s health. I hope you enjoy this episode of The Model Health Show!  

    In this episode you’ll discover: 

    • What The Farmers’ Bulletin was and its purpose. (0:44) 
    • How different macronutrients translate to calorie counts. (4:31)  
    • Common misconceptions about calorie estimates. (5:15) 
    • How the human body processes ultra processed calories. (6:31) 
    • The history of the food pyramid. (13:46) 
    • Pros and cons of MyPyramid. (22:55) 
    • How obesity rates in the United States have changed in recent decades. (27:12) 
    • New additions to the USDA’s dietary recommendations. (28:12) 
    • The truth about saturated fat. (32:48) 
    • What percentage of the average American’s diet is ultra processed foods. (42:21) 
    • How the thermic effect of food works. (47:55) 
    • The health benefits of a higher protein diet. (48:55) 
    • Why USDA guidelines have an enormous impact on food access. (56:24) 
    • Who has the ultimate authority over your diet and health. (1:06:03) 

    Items mentioned in this episode include: 

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

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

    Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model. 

    28 January 2026, 3:00 am
  • 55 minutes 57 seconds
    You Are One Mindset Shift Away From Achieving Everything You Want - With Light Watkins

    It’s the time of year when most people begin to drop their New Year’s resolutions. The appeal of a new beginning has faded, and many folks realize the goals they originally set are not realistic or maintainable. But what does it actually take to create sustainable changes in your life? Today, you’re going to learn the keys to getting the results you want.  

    Light Watkins is a bestselling author and world-renowned meditation teacher and mindfulness expert. His newest book, The Year You Transform, details what it takes to actually create change in your life and the roadmap to get there. Today, Light is back on The Model Health Show for an inspirational conversation about transformation.  

    You’re going to learn powerful principles like how doing less can actually help you achieve more, how to create micro-challenges that over time lead to massive results, and other powerful mindset shifts that are necessary for change. I hope you enjoy this interview with the one and only, Light Watkins!  

    In this episode you’ll discover: 

    • What the three paths to change are. (2:44) 
    • How to use the tortoise approach to change for lasting results. (4:55) 
    • The definition of change and what it requires of you. (5:33) 
    • What it means to take hops of faith. (6:18) 
    • The power of setting a 7-day challenge. (7:32) 
    • How to go from normal to elite. (10:01) 
    • Realistic tips to get more steps per day. (16:10) 
    • What a free-range mind is. (21:41) 
    • How to reframe your bad habits. (30:29) 
    • Why being honest with yourself allows you to improve. (41:23) 
    • How to create an environment that supports change. (47:04) 

    Items mentioned in this episode include: 

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

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

    Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more. 

    26 January 2026, 3:04 am
  • 1 hour 4 minutes
    Combine These Two Exercises to Burn Fat, Boost Strength, & Increase Your Longevity - With Michael Easter

    Most people today realize the numerous health benefits that walking can provide. But in recent years, the trend of walking with a weighted vest has gained a lot of traction. Today, you’re going to learn how weighted walking can improve your health. 

    Today’s guest, Michael Easter, is a New York Times bestselling author who is passionate about sharing science-backed strategies you can use to optimize your life and fitness level. On this episode of The Model Health Show, Michael is back for a fascinating conversation on how walking with weight can improve your metabolism, strength, and much more!

    You’re going to learn why humans are built to carry weight, and how this movement pattern shaped our evolution as a species. We’re going to uncover how walking with weight can offer the unique combination of both cardio and strength training, and how you can easily incorporate this routine into your everyday life. I hope you enjoy this episode of The Model Health Show! 

    In this episode you’ll discover:

    • Why the human species was designed to walk while carrying weight. (3:21)
    • How technology has changed our relationship with weighted walking. (4:01)
    • The science behind how walking with weight can help you lose fat. (6:15)
    • How using a weighted vest can aid in weight loss maintenance. (10:26)
    • Advice for preventing injury while walking with weight. (15:25)
    • How much weight to carry as a beginner. (20:15)
    • Why carrying weight can improve your lifespan. (32:31)
    • What NEAT is and why it matters. (37:24)
    • The importance of going outside for human health. (43:12)
    • How to get started with weighted walking. (56:45)

    Items mentioned in this episode include:

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

    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.

    21 January 2026, 3:31 am
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