TMHS 296: 3 Simple Keys To Take Control of Your Health & Fitness

When it comes down to it, making small changes consistently is what will bring you lasting results. No matter your skill or knowledge level, there are a few simple lifestyle changes you can make to completely transform your health.  

In this episode, I’m taking it back to basics and sharing some tried-and-true health tips that you can easily implement into your routine. I’ll explain a few essential nutrition, movement, and sleep tips that are scientifically proven to help you look and feel your very best. If you’re ready to take your health to the next level, today’s show is for you!

In this episode you’ll discover:

  • The importance of striving for better while still having appreciation for what you have.
  • The approach you should consider before turning to medication or supplementation.
  • How your environment influences your habits.
  • How consciously building new habits can rewire your brain.
  • The four levels you go through when mastering any new behavior.
  • How to overcome unconscious self-sabotage.
  • The two main factors that lead to embracing new behaviors.
  • What conscious competence is (and how to make it part of your routine!)
  • The mind-blowing link between eating greens and the brain.
  • What science really says about eating fat, and how it relates to your body composition.
  • What the best (plant-based and omnivorous) sources of omega-3s.
  • The data behind what drinking enough water can do for your brain and body.
  • The one exercise your body is truly designed to do.
  • How building muscle can help you recover faster.
  • Why it’s important to engage in activities you love.
  • How having a screen curfew can immediately improve your sleep quality. 
  • The best apps for adjusting your device’s color temperature (and why it matters!)
  • What a cortisol reset is, and how to know if you need one.

Items mentioned in this episode include:

Download The Transcript



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  • Kathleen
    5 Jul 2018, 10:31 am

    I woke up this morning feeling pretty low on myself. I have lost control of my health and fitness routine. I find myself coming up with excuses that keep me from lifting or running, 2 things I really love doing. I simply just do not feel like doing it. I have created these bad habits of making excuses. I don’t know what changed to cause me to shift my thinking from “I need to do this” to “I don’t feel like doing this.” I find myself laying on my couch, binge watching shows and doing mindless acts.

    I set out this morning to figure out why I am self-sabotaging my progress, why losing the last 20 pounds scares me so much, and why I don’t feel like putting in the effort anymore. I found this podcast while I was searching Amazon for books that I could read to shift my mindset and refocus my goals and to not let FEAR control me.

    I am so extremely, over the moon, excited that I found this podcast. Shawn spoke directly to me this morning while I was listening to episode 296 on how to gain control of your life. I am ready to start making changes to get my life back, to feel good again, and to quit being a mindless zombie. I’m ready to be happy and proud of myself again. Thank you Shawn for telling me what I needed to hear and giving such doable tips to get your life back.

    • shawn-model
      5 Jul 2018, 10:35 am

      Wow! This means the world to me Kathleen! Makes it so worth it what we do here at The Model Health Show. Thank you for sharing this with me 🙂