The Model Health Show

For decades, the transition of perimenopause and menopause has largely been ignored. But thanks to emerging data and passionate experts, the conversation is starting to shift and expand. Today, you’re going to learn about the hormones involved in menopause and their relationship to other health conditions. 

Our guest, Dr. Jessica Shepherd is a board-certified OB/GYN, author, and leading voice in women’s health and longevity. Dr. Shepherd joins this episode of The Model Health Show for an important conversation on how women can thrive throughout perimenopause and menopause. She’s sharing science-backed insights from her book, Generation M. 

In this interview, you’re going to learn about the health issues that women experience throughout perimenopause and menopause, and how to ease symptoms through lifestyle-based recommendations. Dr. Shepherd is a true expert on the latest data surrounding menopause, and I know you’re going to find value in her accessible approach. So click play and enjoy the show! 

In this episode you’ll discover:

What percentage of American adults have a chronic disease. (0:26)

The three main reasons why women are more susceptible to certain health issues. (2:46)

Why the perimenopausal phase is like a dimmer switch. (6:41)

The importance of body awareness during perimenopause. (7:51)

How hormones are linked to cardiovascular disease. (10:00)

What women need to know about osteoporosis. (13:17)

The critical role of strength training for women. (16:59)

How the thyroid is affected by hormonal shifts in menopause. (18:02)

The connection between the thyroid, hot flashes, and menopause. (19:40)

How metabolic syndrome can be caused by perimenopause and menopause. (22:28) 

The benefits of hormone replacement therapy. (27:51)

Why sleep is critical during perimenopause and menopause. (30:52)

Dr. Shepherd’s prescription for diet and exercise for women in mid-life. (39:07)

Items mentioned in this episode include:


Themodelhealthshow.com/ourplace - Use code MODEL to save up to 40% OFF sitewide on toxin-free, ceramic coated cookware!


Paleovalley.com/model - Use code MODEL for 15% off! 


Generation M by Dr. Jessica Shepherd - Read more about living well through menopause!


Modern Meno - Join Dr. Shepherd’s longevity and menopause community! 

Connect with Dr. Jessica Shepherd Website / Instagram / TikTok

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

For a limited time only, save up to 40% OFF during Our Place’s spring sale. Use my code MODEL at themodelhealthshow.com/ourplace. 

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

Building a strong and functional body goes beyond your basic bench press or logging miles on a treadmill. If you want to have a fitter body that will carry you through a long, healthy life, there are a few ways you should be supplementing your existing training regimen. 

On this episode of The Model Health Show, you’re going to learn about three underrated exercises you need to take advantage of. These functional exercises are widely overlooked and can help you build a durable body. They are also time-tested, scientifically proven, and at the root of human health and evolution. 

If you’re ready to transform your fitness, lower your risk of chronic disease, and improve balance and mobility, this episode is going to help you build a more robust, well-rounded routine. So click play and enjoy the show! 

In this episode you’ll discover:

The history of jumping rope. (0:46) 

Which muscles are strengthened by jumping rope. (1:40)

How jumping rope has been proven to improve bone density. (1:58)

The science behind how jumping rope aids in fat loss. (3:20)

What isometric exercises are. (8:36)

How isometric exercises can strengthen your tendons. (9:12)

Specific isometric exercises you can incorporate into your training. (12:17)

Why walking with weight is an essential human input. (23:31)

The benefits of walking while carrying weight. (23:54)

How to start adding more weighted walks into your existing routine. (26:20)

Items mentioned in this episode include:


Peluva.com/model - Get 15% off barefoot shoes with my code MODEL! 

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

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

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.

In many fitness spaces, particularly in the world of bodybuilding, it is widely believed that protein-dense animal foods are the only way to build significant muscle. But today’s guest is here to challenge conventional beliefs about what it takes to create a strong and muscular physique. 

Torre Washington is an IFBB Pro bodybuilder and NASM-certified coach who has built a championship-level physique on an exclusively plant-based diet. He is also a speaker and a pioneer in the space of vegan athletics. Torre is passionate about helping others perform at a high level with an intentional lifestyle. 

In this interview, you’re going to hear about the details of Torre’s training regimen and nutrition plan. Specifically, you’ll learn how he got started in the world of bodybuilding, how his approach to protein and macronutrients has shifted over time, and what it takes to build a strong, healthy physique. I hope you enjoy this conversation with Torre Washington! 

In this episode you’ll discover:

How Torre got interested in bodybuilding. (5:23)

Why fitness allowed Torre to serve others. (13:14)

The history of why Torre eats a plant-based diet. (20:54)

How counting macros changed Torre’s results. (26:46)

The high protein plant-based foods Torre added to his diet. (32:34)

How embracing his age helped Torre in competitions. (34:48)

What Torre’s workouts look like today. (42:14)

The importance of building a mind-muscle connection. (43:59)

What dropsets are, and their benefit. (57:19)

The importance of adding recovery protocols into your routine. (1:04:11)

Items mentioned in this episode include:


Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses!


Piquelife.com/model - Get exclusive savings on bundles & subscriptions! 


Becoming a Supple Leopard by Dr. Kelly Starrett - Read about injury prevention!

Connect with Torre Washington Website / Facebook / Instagram / YouTube

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

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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.

As the use of artificial intelligence has absolutely exploded in recent years, there are some important questions we should be asking ourselves. How can using AI impact things like our brain and our creativity? And is it possible to use AI for good? Today, our guest is going to help answer these questions. 

Dr. Vivienne Ming is a theoretical neuroscientist and author. Her new book, Robot-Proof, is a guide to navigating today’s automated world. On this episode of The Model Health Show, Dr. Ming is here for a fascinating discussion on how AI and social media impact our biology, our cognition, our kids, and society-at-large. 

You’re going to learn about the pros and cons of using AI, why you shouldn’t outsource your ability to think, how to develop more curiosity, and the important role of having a sense of purpose. Dr. Ming’s work is all about helping humans thrive in a way that can’t be replicated by AI, and I know you’re going to find her insights invaluable. I hope you enjoy this episode of The Model Health Show!  

In this episode you’ll discover:

The pros and cons of artificial intelligence. (4:19) 

What percentage of people turn their brains off when using AI. (8:08)

The importance of cognitive effort in preventing cognitive decline. (9:39)

How automated navigation could lead to increased rates of dementia. (13:37)

Why we need to find a balance between shallow and deep thinking. (15:35)

An important distinction between thinking and understanding. (28:54)

How to use AI to grow and thrive. (34:24)

The best way to use AI to improve your creativity. (42:11)

Why having a strong sense of purpose is more important than ever. (55:18)

How to become more valuable as a human in the age of AI. (56:58)

Items mentioned in this episode include:


Paleovalley.com/model - Use code MODEL for 15% off! 


Beekeepersnaturals.com/model - Save up to 30% on natural remedies!


Robot-Proof by Dr. Vivienne Ming - Get your copy right here! 

Connect with Dr. Vivienne Ming Website / Instagram / YouTube 

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

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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 up to a 30% discount at beekeepersnaturals.com/model.

Today, we’re going to dive into the science of what your leg size and strength can tell you about your overall health. Your legs can be an important indicator of what’s happening with your cardiovascular health, cognitive health, and more. Specifically, you’re going to hear studies that back up the saying, “thick thighs save lives.” 

On this episode of The Model Health Show, we’re diving into the science of how your thigh circumference and strength can influence your health outcomes. You’re going to learn about the connection between thigh size and cardiovascular health, how having more leg power can help you live longer, and how your leg strength can predict cognitive aging. 

We’re also going to cover four science backed tips you can use to build a stronger lower body, including specific exercises and nutrition tips you can implement into your existing routine. This episode is full of interesting studies and actionable tips. Click play and enjoy the show! 

In this episode you’ll discover:

The interesting link between thigh circumference and blood pressure. (0:57)

How thigh fat and visceral fat differ. (3:52)

Which muscles make up half of the muscle mass in your body. (4:40)

How the strength of your quads can predict your longevity. (5:18)

The connection between leg power and cognitive health. (6:40)

What the largest skeletal muscle is. (10:23)

The role your glutes play in glucose disposal and insulin sensitivity. (11:45)

What your waist-to-hip ratio can tell you about your health. (14:33)

The importance of training your lower body. (16:28) 

Specific exercises you can use to build lower body strength. (18:08)

The link between adiponectin and metabolic health. (25:00)

How to structure your macronutrients to build muscle. (32:06)

Items mentioned in this episode include:


WildPastures.com/model - Get 20% off every box plus an additional $15 off! 

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

Apple Podcasts

Spotify

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This episode of The Model Health Show is brought to you by Wild Pastures. 

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.