The #1 Muscle for Athletic Performance, Pain-Free Training, & The Truth About Perfect Form - With Dr. John Rusin
When it comes to popular weightlifting exercises like squats and deadlifts, does perfect form actually exist? Today, we’re going to unpack this question with an expert on preventative health and customized training. You’re going to discover how to sharpen the skill of lifting, how to optimize the way your body moves, and what it takes to prevent injuries inside and outside of the gym.
Today’s guest, Dr. John Rusin, is a physical therapist, personal trainer, and injury prevention specialist. His new book, Pain-Free Performance is a guide to training your body for longevity. In this interview, Dr. Rusin is sharing principles for injury prevention, optimized movement, and how to train for longevity.
You’re going to learn about foundational movement patterns, the truth about perfect form, and what it means to create a health-first approach to training and exercise. You’ll also learn about specific exercises for training smarter, which muscle is the cornerstone of health, and so much more. I hope you enjoy this episode of The Model Health Show!
In this episode you’ll discover:
The truth about the quest for perfect form. (3:09)
What it means to optimize your movement patterns. (6:53)
Why understanding progressions of an exercise can help you improve. (8:16)
Two common, but incorrect, approaches to breathing. (9:58)
What the goblet squat challenge is. (12:57)
How to handle pain during exercise. (20:52)
The benefits of single-leg training. (24:35)
Which muscle is the most important for athletic performance. (28:05)
The link between well-rounded training and longevity. (30:25)
What the 6x6 protocol is. (31:09)
Why training for athleticism is critical as you age. (33:20)
What prehab is. (36:13)
How to train for deceleration. (40:01)
The difference between pain and discomfort. (47:03)
What the drawbacks are of sports specialization for young athletes. (51:00)
How a health-centric fitness approach can help you reach your goals. (1:01:05)
Items mentioned in this episode include:
WildPastures.com/model - Get 20% off every box plus an additional $15 off!
DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!
Pain-Free Performance by Dr. John Rusin - Grab a copy of the book today!
Connect with Dr. John Rusin Website / Facebook / Instagram / YouTube
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This episode of The Model Health Show is brought to you by Wild Pastures and LMNT.
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.
Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
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1:04:59
The Truth About Red Light Therapy and Using Light as Medicine
Red light therapy has started to gain traction in popular culture. From sports medicine recovery to beauty treatments, more and more people are starting to catch on to the benefits of using red light. But why does red light therapy work? And what are its science-backed benefit?
On today’s show, we’re going to dive into the science of red light therapy. You’re going to learn how light therapy can help reduce pain, enhance skin quality, improve the symptoms of certain disorders, and so much more!
You’re also going to learn about other types of light therapy, like ultraviolet and green light therapy. We’re going to discuss the health benefits of getting adequate sunlight, why human biology is so responsive to input from light sources, and how to integrate more light into your routine. Enjoy!
In this episode you’ll discover:
The link between red light exposure and wrinkle reduction. (0:51)
Which bacteria has been shown to be reduced by far UV light. (1:22)
How red light therapy can help with muscle growth. (1:50)
The science behind why the human body is so responsive to light. (2:55)
How your circadian timing system works. (3:55)
The #1 influencer of your circadian clocks. (5:10)
How mitochondria respond to red light therapy. (6:24)
A fascinating study on hypothyroidism and red light therapy. (9:57)
The link between light therapy and fat loss. (15:11)
What the ultimate source of light therapy is. (20:56)
Items mentioned in this episode include:
Thelumebox.com/model - Experience the next-level benefits of red light therapy at home? Enjoy an exclusive $260 off the premium LUMEBOX red light therapy system, designed to boost recovery, skin health, and overall vitality.
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This episode of The Model Health Show is brought to you by Lumebox. Clinically-designed to deliver both red (660 nm) and near-infrared (850 nm) wavelengths in one sleek handheld device.Independently lab-tested for performance: more coverage, higher irradiance, greater effect.
Perfect for skin health, pain support, recovery and overall vitality — in your routine, on your terms. Use this link to claim your discount: thelumebox.com/model to claim or $260 off your device.
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24:14
Do This One Exercise to Burn Fat, Improve Hormones, & Live Longer
Modern culture has overcomplicated exercise. If you want to reap the health benefits of movement, you don’t have to spend hundreds of dollars on fancy equipment or trendy classes. In fact, there is one fundamental movement practice that can help you burn fat, avoid illness, and live longer. On this compilation episode of The Model Health Show, you’re going to learn about the multitude of benefits walking can offer, including aiding in fat loss, improving longevity, and so much more. You’re going to hear from some of my favorite experts in the health and wellness space, including Juliet and Kelly Starrett, Dr. Jonny Bowden, and more. The best part is that walking is free and accessible for most folks. I hope this episode resonates with you and gives you the motivation to add more walking into your routine. So click play and enjoy the show!
In this episode you’ll discover:
How walking speed impacts the rate of fat loss. (0:30)
Where the goal post of 10,000 steps per day comes from. (7:09)
How many steps per day the average American gets. (7:49)
Why walking can help you get better sleep. (10:27)
The link between neuroplasticity and walking. (14:09)
How to negate the negative health consequences associated with sitting. (18:30)
Why walking can help improve your focus. (19:10)
How walking can improve insulin sensitivity. (27:59)
The connection between walking and testosterone levels. (29:40)
Why walking is neuroprotective. (35:00)
An important distinction between movement and exercise. (39:40)
The #1 daily habit that has the highest ROI. (41:18)
How rehabilitating your word can help you build better habits. (42:53)
Items mentioned in this episode include:
Peluva.com/model - Get 15% off barefoot shoes with my code MODEL!
Piquelife.com/model - Get exclusive savings on bundles & subscriptions!
Do This to Be More Fit - Listen to the entire Juliet & Kelly Starrett interview!
Cardio vs, Weights for Fat Loss - Hear my entire interview with Brad Kearns!
7 Habits to Optimize Your Body - Check out this solo episode on healthy habits!
4 Ways to Live Longer - Listen to the entire interview with Dr. Jonny Bowden!
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 and Pique.
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.
Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.
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50:20
Biogravitational Medicine & the Shocking Impact That Gravity Has on Our Health - With Dr. Brennan Spiegel
There are many unseen forces that impact the way our bodies operate in the world. Invisible factors like environmental forces and even ways of thinking can play a significant role in our health outcomes. But have you ever thought about how gravity influences your health?
Today, you’re going to learn how gravity shapes the way you move, think, and feel. Dr. Brennan Spiegel is a physician and research scientist who studies the intersection of science, technology, and human health. His new book, Pull, presents the compelling science behind how gravity influences everything from our mental health to our digestion.
In this interview, Dr. Spiegel is sharing the interesting and intimate relationship that humans have with gravity. We’re going to cover how gravity affects your mind, body, and emotions. Plus, you’re going to learn about some fascinating, science-backed ways to improve your relationship with gravity. I hope you enjoy this episode of The Model Health Show.
In this episode you’ll discover:
How the human body has evolved to manage gravity. (10:56)
The link between gravity and gut health. (11:18)
How the human microbiome evolved in relationship to gravity. (13:04)
Why serotonin is a gravity management substance. (14:21)
An example of how gravity can cause GI issues. (17:36)
The link between gut issues and low back pain. (21:04)
An analogy of our relationship to gravity. (23:32)
What happened during Dr. Spiegel’s gravity experiment. (26:08)
Why your cardiovascular system is an antigravity system. (28:34)
The connection between gravity and mental health. (31:01)
Why going on a rollercoaster makes your stomach drop. (31:25)
How your relationship with gravity influences your longevity. (37:29)
Specific exercises you can do to improve your relationship with gravity. (42:11)
The role of breathwork in leveraging gravity. (51:05)
Why pushing yourself to get stronger is critical. (58:17)
Items mentioned in this episode include:
DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!
Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping!
Pull by Dr. Brennan Spiegel - Grab your copy of the new book right here!
Gravitype Quiz - Learn more about your relationship with gravity!
Connect with Dr. Brennan Spiegel Website / Podcast / X / Instagram
Be sure you are subscribed to this podcast to automatically receive your episodes:
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Spotify
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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.
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1:06:21
Why Movement Is Superior To Exercise & How To Unlock Total Body Fitness - With Katy Bowman
In today’s culture, it’s easy to be sedentary. Most people have access to food, entertainment, and work without having to move much at all. And of course, a sedentary lifestyle has been shown to be linked to a whole host of chronic diseases. The question is: how do we become more active in a culture that encourages a sedentary lifestyle? Today’s guest, Katy Bowman is a biomechanist, bestselling author, and expert in all things movement, mobility, and functionality. She’s back on The Model Health Show for another engaging conversation on how (and why) to add more essential movement into your daily routine. In this conversation, we’re going to cover how our sedentary, convenience-based culture removes opportunities for movement, the difference between movement and exercise, and specific ways to improve your functionality—from your eyes to your feet. Katy has an insightful way of teaching these movement principles, and I know you’re going to take away something that changes the way you think and move. Enjoy!
In this episode you’ll discover:
An important distinction between movement and exercise. (12:52)
Why reducing movement to its parts is like dissecting an apple. (15:44)
The problem with outsourcing our movement for convenience. (17:58)
Why labor can be an important category of movement. (19:28)
The importance of the eye-brain connection and how to strengthen it. (25:31)
How working on your spinal curvature can improve your outcomes as you age. (28:47)
The role your feet play in whole body movement. (34:50)
A simple stretch you can use to improve the functionality of your feet. (53:19)
Why simply sitting on the floor can increase your mobility. (56:36)
What we can learn from the way that kids move. (59:58)
How to improve your physical workload in middle age. (1:01:45)
Why we need to broaden our definition of exercise. (1:04:23)
Items mentioned in this episode include:
Fromourplace.com/model - Get 10% off toxin-free, ceramic coated cookware with code MODEL!
Peluva.com/model - Get 15% off barefoot shoes with my code MODEL!
Whole Body Barefoot by Katy Bowman - Learn how to improve the function of your feet!
Move Your DNA by Katy Bowman - Read about the power of movement!
Connect with Katy Bowman Website / Podcast / Instagram
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 Our Place and Peluva. Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model. 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.
The Model Health Show is a fun, entertaining, and enlightening look at health and fitness. No subject is off limits here! World-renown author and nutritionist Shawn Stevenson breaks down complex health issues and makes them easy to understand and overcome. Whether it's weight loss, chronic fatigue, heart disease, diet, exercise, sex, hormones, sleep problems, or countless other health topics, the insights you get here will help you transform your health and live your best life ever.
Ireland