The Model Health Show

For years, I’ve been passionate about helping folks worldwide get better sleep. And one of the most overlooked aspects of sleep wellness is our exposure to light. Every spectrum of light, including sunlight, artificial indoor light, and blue light from our devices affects our biology, and in turn our sleep in some way. Today’s guest is going to break down how exposure to different spectrums of light affects our health and sleep quality. 

Andy Mant is a global leader in the wellness technology. He is the founder and CEO of BON CHARGE, a brand focused on biohacking tools like red light therapy, circadian lighting, and blue light blocking glasses. Andy is joining us on this episode of The Model Health Show to share science-backed approaches for better sleep, aesthetics, and overall wellness. 

You’re going to learn how different light spectrums affect our health and the role our circadian rhythm plays in influencing how you feel and perform. Andy is also sharing details about his personal health journey, how red-light therapy works, the science behind blue light blocking lenses, PEMF technology, and so much more. We’re also going to discuss free, accessible biohacking strategies anyone can implement, starting today. Enjoy!

In this episode you’ll discover:

The impact that exposure to light has on human biology. (9:03)

How our modern society has decoupled us from nature. (10:56)

The connection between blue light exposure and fatigue. (11:34)

How to recognize the signs of a mismatched circadian rhythm. (12:22)

Andy’s story of developing effective blue light blocking glasses. (14:09)

Why biohacking glasses come in different colors. (24:50)

What the 3-2-1 rule is. (37:48)

The definition of PEMF therapy. (46:18)

How red-light therapy can improve your skin health and appearance. (57:58)

What NIR light therapy is and how it works. (1:02:51)

The science of how light therapy can reduce wrinkles. (1:04:49)

What to look for in a high-quality red-light device. (1:12:18)


The #1 biohack everyone can do today. (1:23:20)

Items mentioned in this episode include:


Boncharge.com/model – Upgrade your sleep, recovery, and daily performance with science-backed wellness tools like blue light glasses, red light therapy, and more. Use code MODEL for 15% off.

Connect with BON CHARGE Newsletter / Instagram / YouTube 

Connect with Andy Mant Instagram 

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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.

There is an important distinction between weight loss and fat loss, and this key difference is often overlooked in our culture of quick fixes. Focusing exclusively on reducing excess body fat will improve your health, optimize your metabolism, and help you look better and live longer. Today, you’re going to learn exactly what it takes to lose body fat. 

On this compilation episode of The Model Health Show, you’re going to learn from four of the world’s leading fat loss scientists on how to effectively, safely, and healthily lose excess body fat. We’re featuring interviews from incredible researchers, professors, and medical doctors who have tons of knowledge and experience on healthy and sustainable fat loss. 

You’re going to learn about the specific ingredients and action steps that are necessary for losing body fat, the importance of preserving healthy muscle while losing weight, and how to optimize your metabolic health. Most importantly, you’ll hear how to set yourself for success and longevity while striving toward your body composition goals. This compilation episode is full of tangible takeaways that will lead to lasting results, so click play and enjoy the show! 

In this episode you’ll discover:

How being sleep deprived can impact your fat loss efforts. (2:40)

Why the scale going down isn’t always a good thing. (7:07)

What muscle is, and its critical role in regulating metabolic health. (8:58)

Why you must prioritize preserving muscle during weight loss. (10:21)

The two most powerful anabolic stimuli. (14:27)

How elevated insulin levels impact fat cells. (31:54)

What the three primary causes of insulin resistance are. (36:17)

How each macronutrient affects insulin. (39:53)

The role your muscle mass has in predicting your survivability. (53:45)

What chubby muscles are and how they occur. (55:30)

The health benefits of simply going for a post-meal walk. (58:38)

What collateral fattening is and how to avoid it. (1:08:19)

The minimum effective dose of strength training for muscle hypertrophy. (1:17:59)

Items mentioned in this episode include:


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


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


Worst Fat Loss Mistakes with Dr. Bill Campbell - Watch the full interview here! 


The Truth About Insulin Resistance with Dr. Benjamin Bikman - Learn more here!


Do This to Build Muscle with Dr. Gabrielle Lyon - Watch the full interview! 


How to Optimize Fat Loss with Alan Aragon - See the full interview here!  

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 Wild Pastures.

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.  

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.

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

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

Apple Podcasts

Spotify

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YouTube 

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: 

Apple Podcasts

Spotify

Soundcloud

Pandora


YouTube 

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: 

Apple Podcasts

Spotify

Soundcloud

Pandora


YouTube 

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.