Habits and Hustle

Did you know that creating the perfect sleep environment can dramatically improve your sleep quality and, in turn, boost your overall health? In today’s Fitness Friday episode we’re throwing it back to quarantine and the dark days of Covid. But the health tips Dr. Darshan gives apply today, so this episode is one you don’t want to miss. We discuss strategies for maintaining optimal health like sleep, getting steps in, and grounding. Have you ever wondered why the goal is 10,000 steps a day? Well the standard is revealed, and it’s not what you think! So tune in now and get the details.  From trauma surgery to reconstructive surgery, Dr. Shah has seen and done it all. Dr. Shah's belief in continual education and self-improvement has earned him alumni status at Harvard Business School, Singularity University, and other prestigious institutions. What we discuss:  How to optimize your health when you’re stuck at home The importance of getting sleep. Your sleep routine starts when you wake up A perfect sleep environment  Why get 10,000 steps? The effects of long term exercise  Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off To learn more about Dr. Darshan:  Dr. Darshan’s Website - https://www.drshah.com/  Dr. Darshan’s Instagram - https://www.instagram.com/darshanshahmd/  Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements Learn more about your ad choices. Visit megaphone.fm/adchoices

16 mins

Are you starting to get dark circles due to difficulty achieving and maintaining quality sleep? Unlock the secrets to rejuvenating sleep and optimize your health with sleep expert Ana Marie Schick! Our enlightening conversation traverses the landscape of sleep fitness, a vital yet often neglected aspect of our well-being. We don't just talk about why a structured sleep routine is as crucial as our exercise and diet plans; we equip you with actionable strategies to improve your slumber quality and maintain it through the years. Delving into the practical steps to enhance sleep quality, we lay out a blueprint for you to craft a consistent sleep routine that adapts to the inevitable changes that aging brings. What we discuss: (03:31) Importance of Structure in Performance (07:12) Comparing Fitness Tracking Devices (13:37) Quality of Sleep and Sleep Patterns (22:30) Deep Sleep and Circadian Rhythm (25:20) Evolution of Temperature Contrast Therapy (30:36) Differences in Deep Sleep Stages (36:56) Breaking the Habit of Subconscious Peeing (46:59) Magnesium for Better Sleep (49:39) Effects of Gummies on Sleep Quality (53:46) Quality of Light Sleep Thank you to our sponsor: BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase. To learn more about Ana Marie Schick:  Website: https://sleep.me/ LinkedIn: https://www.linkedin.com/in/ana-marie-schick-744613217/ Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

58 mins

Have you ever wondered what threads connect the world of dog shows to the fabric of psychological well-being? Don Sturz, president of the Westminster Dog Show, joins the podcast today to share incredible tales weaving these seemingly disparate threads into a cohesive narrative. We discuss the precision and passion behind every decision that crowns a canine as the crème de la crème in the competitive dog show arena. Overall we discuss the profound effects our canine companions have on children's emotional health and the unique role pets play in developing young minds. This conversation with Don Sturz takes us through the transformative power of dogs in shaping social skills, boosting self-esteem, and instilling responsibility.  Don Sturz serves as the President of the Westminster Kennel Club and is Vice-President of the Poodle Club of America. He is a member of the Westchester Kennel Club and the Bull Terrier Club of America. He was honored with ROM judging status by the Bull Terrier Club of America. Join us for this fascinating episode where love for dogs and respect for their impact on our lives sit, stay, and win Best in Show in our hearts. What we discuss… (00:01) Westminster President Discusses Dogs and Psychology (06:40) Impact of Pets on Children's Wellbeing (13:03) Preparing Show Dogs for Westminster (26:32) Westminster Dog Show Overview …and more! Thank you to our sponsors: Therasage: Head over to bioptimizers.com and use code JC10 for 10% off Find more from Jen:  Website: https://www.jennifercohen.com/ Instagram: @therealjencohen   Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Find more from Don Sturz: Facebook: https://www.facebook.com/don.sturz/  Twitter: @donsturz

36 mins

What if you could supercharge your brain function for peak mental performance? In my Fitness Friday episode, Dr. Daniel Amen, one of the world's leading brain health experts, reveals simple yet powerful ways to optimize your brain. Dr. Amen attempts to remove the stigma of “mental illness” and replace it with “brain health” in a way he believes can be treated, in many situations, without pharmaceutical interference. With a focus not only on the trauma and complications of adulthood but also on those from childhood that may even lend to patients’ current struggles, this episode delivers a dose of education and scientific study to the everyday brain health issues that plague so many of us. Whether you’re caught up inside depressed through quarantine, or forced to work in the middle of a pandemic spiking your anxiety, maybe you’ll find some relief in what the doctor has to say. Dr. Daniel Amen is a 12x NY Times Bestselling Author, Psychiatrist, & Founder of Amen Clinics. Too often mental healthcare attempts to medicate as a solution to a problem they don’t seem to understand. Dr. Amen seeks to adjust that style of thinking by analyzing the brain the way we would approach any other physical ailment.  What we discuss:  The importance of exercise for brain health Why you should choose natural practices before medication Specific numbers to watch for signs of inflammation, aging, and cognitive decline Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off To learn more about Dr. Amen:  Dr. Amen's Website - https://brainmd.com/ Dr. Amen's Instagram -  @doc_amen   Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements Learn more about your ad choices. Visit megaphone.fm/adchoices

13 mins

If you’re struggling through menopause or know that it’s happening soon for you, this episode is a must-listen.  To healthily move through menopause, rather than suffer through it, you should start having the hormone conversation with your doctor. In today’s episode of the Habits & Hustle podcast, I talk with Dr. Mary Claire Haver, about menopause, hormone therapy, and talking with your doctor.  Listen as we discuss the importance of estrogen for reducing the risk of chronic diseases, why women should take testosterone, and how strength training can improve the menopause experience.  We also discuss the benefits of using weight loss peptides paired with HRT for more effective fat loss as well as how to improve your chances of keeping the weight off.  Dr. Mary Claire is leading the conversation about changing menopause healthcare. She founded The ‘Pause Life, a comprehensive approach to menopause education and support, using techniques that focus on overall lifestyle, helping women reach their best-feeling selves. Additionally, she just released her second book, The New Menopause.  What we discuss… (6:00) Using social media for education  (8:15) The difference between peri and post menopause (20:00) The importance of estrogen  (26:00) Using HRT to reduce disease risk (36:00) Have the HRT conversation (43:00) Testosterone for women (48:45) Strength training can drastically improve the menopause experience (55:00) Belly fat and semaglutide peptides  …and more! Thank you to our sponsors: Add sponsor info  Find more from Jen:  Website: https://www.jennifercohen.com/ Instagram: @therealjencohen   Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Find more from Dr. Mary Claire Haver: Website: https://maryclairewellness.com/ www.thepauselife.com   Book: The New Menopause Instagram: @drmaryclaire

63 mins

Do you know your WHY? Why do you have the goals you have? Defining this FIRST can boost your success rather than just focusing on the HOW.  In today’s Fitness Friday episode, I chat with Jillian Michaels, and we dive deep into some of the most common questions and challenges faced by fitness enthusiasts at all levels. With a balanced mix of personal anecdotes, scientific research, and practical advice, we explore various aspects of motivation, goal-setting, and exercise strategies. We discuss the mental and emotional factors that drive us towards our fitness pursuits. Jillian shares valuable perspectives on cultivating the right mindset and tapping into our innermost desires to fuel our commitment to a healthier lifestyle. We also place a significant emphasis on an often-overlooked yet critical component of any successful fitness regimen. By delving into the nuances of proper form and movement patterns, Jillian underscores the importance of getting this foundational aspect right to avoid potential injuries and setbacks down the line. If you’re seeking to deepen your understanding of what it takes to achieve sustainable fitness success, both mentally and physically, tune in today! Jillian Michaels is a Fitness Authority, Businesswoman, 8x NY Best Selling Author, and TV Personality. As a staple in the fitness community, Jillian is not afraid to take a stance on the facts regarding health. From her own fitness DVDs to her now incredibly successful app, Jillian tries to bring health, fitness, and wellness in a professional, informative, accessible way to as many people as possible.  What we discuss:  Motivation and finding your "why" Losing the last 10 pounds Importance of not creating too large of a calorie deficit (500-700 calorie deficit max) Inefficiency of steady-state cardio compared to resistance training and HIIT for most fitness goals Importance of proper form when doing repetitive movements like running to avoid injuries Getting an expert to analyze your form for activities like running to fix improper movement patterns that can lead to issues like knee problems down the line. Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off To learn more about Jillian Michaels:  Jillian’s Instagram - @ jillianmichaels   Jillian’s Website - https://www.jillianmichaels.com/ Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements Learn more about your ad choices. Visit megaphone.fm/adchoices

14 mins

Join us for an extraordinary episode of the Habits and Hustle podcast with Wade Lightheart, president of BioOptimizers, a former professional bodybuilder, and a biohacking enthusiast who defied his genetic limitations to build a champion's physique.  In this episode, we dive deep into the world of biohacking, bodybuilding, and the transformative power of plant-based nutrition. 🥦 Whether you're looking to refine your physique, shatter fitness misconceptions, or understand the science behind effective health strategies, this conversation is packed with insights and actionable tips. We'll also tackle the impacts of social media on self-image, the dynamics of modern relationships, and the importance of personal accountability in health and fitness. Plus, don't miss Wade's expert take on metabolism-boosting tips, the reality of genetic testing, and the role of supplements tailored to your unique needs. 🧬🥤  From sculpting excellence with plant power to navigating the complexities of the modern dating world, this episode is a treasure trove for anyone seeking to elevate their health and understand the art of achieving peak physical potential. 🏆 Wade's story is one of grit and ingenuity, using the latest in technology and a relentless drive to succeed in the competitive world of bodybuilding. We navigate the tumultuous waters of metabolism, endurance, and the symbiotic relationship between strength training and marathon running, which together weave the fabric of his transformative journey.. Wade Lightheart is a 3-time All Natural National Bodybuilding Champion, Advisor to the American Anti-Cancer Institute, Director of Education at BiOptimizers Nutrition, Founder of the Prosperity & Health Alliance and Enagic Master Trainer What we discuss: (00:01) - Genetics, Fitness, and Biohacking (08:02) - Nutrition for Aesthetic Ideal (15:57) - Paradigm Shifts in Health and Fitness (25:56) - Plant-Based Diet and Bodybuilding Success (37:52) - Impacts of Social Media and Biology (47:52) - The Dynamics of Social Behavior (01:01:10) - Male-Female Relationship Dynamics (01:11:36) - Metabolism, Movement, and Nutrition Tips (01:21:38) - Fitness and Nutrition Basics (01:27:55) - Navigating Genetic Testing and Supplements (01:38:14) - Refund Guarantee and Personalized Support Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off OneSkin: go to https://www.oneskin.co/ use code HUSTLE15 for 15% off  To learn more about Wade Lightheart:  Website: https://wadelightheart.net/ https://bhealth.shop/ Instagram: https://www.instagram.com/wadelightheart/?hl=en Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

100 mins

Join me and my friend Liron, a fitness coach from Los Angeles, as we discuss the complex relationship between fitness trends, body image, and attracting potential partners. We share personal stories and insights into how men and women design their workout routines in hopes of gaining attention from the opposite sex. We reveal how looks and health intersect in the social environment of the gym.  We also talk about the concept of "parallel play" at the gym, which is a unique way for people to work out individually while still experiencing a sense of community. This shows the multi-faceted nature of modern workout culture. We also explore cultural beauty standards and how they influence relationships. We look at how subjective attraction can lead people to pursue a "trophy" partner, and the potential judgments that can arise from relationships with large age gaps. We discuss dating preferences, examining how much weight men and women place on physical attributes versus qualities like security and confidence, which could be the ultimate universal attraction. Don’t miss this episode as we give our thoughts on how dating apps have revolutionized the search for companionship, but may also complicate the path to lasting connections. Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years. What we discuss:  (00:01) Fitness Trends and Body Image Beauty (12:31) Cultural Beauty Standards and Relationships (17:54) Men and Women's Preferences in Dating Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off To learn more about Liron Kayvan:  Website: https://www.beyondfitnessla.com/  Instagram: @beyondfitnessla Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements Learn more about your ad choices. Visit megaphone.fm/adchoices

29 mins

Ever found yourself stuck in a rut, unable to make the power moves you know you're capable of? In this episode of the Habits & Hustle podcast, Sarah Roberts joins me to turn that tide with her latest book, "Power Moves” as we uncover a conversation that traverses the realms of cultural shifts, challenges stereotypes, and redefines gender norms. This episode isn't just about recognizing power—it’s about living it in all its forms. Sharing from my own life, I explore how we display strength in both public accomplishments and private roles like parenthood. Sarah and I confront the constraints of societal labels and discuss the freedom in presenting our authentic selves to the world. Sarah Jakes Roberts is a New York Times Bestselling author, entrepreneur, speaker, mother, and wife. Sarah has been creating a disruption in the digital and faith-based space. She is on a philanthropic mission to help women evolve into the best version of themselves. In 2017, Sarah founded Woman Evolve Inc., a digital multimedia platform. Woman Evolve equips women with inspiration, resources, and tools that help them discover their purpose and revolutionize their life. What we discuss: (00:01) - Power Moves (03:35) - Embracing the Fluidity of Power (16:17) - Empowering Women to Get Unstuck (21:59) - Empowerment Through Life's Roles (26:20) - Stress and Preparation in Public Speaking (39:09) - Life Transitions and Finding Rest (45:06) - Resilience and Authenticity in Adversity (56:48) - Empowering Women With Sarah Jakes Roberts Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off Pendulum: Head over to www.pendulumlife.com and use code JENCOHEN for 20% off. To learn more about Sarah Jakes Roberts:  Website: https://sarahjakesroberts.com/ Instagram: https://www.instagram.com/sarahjakesroberts/ Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

59 mins

Are you struggling to develop a meaningful relationship? Do you always find yourself in “situationships?”  If you want to develop a meaningful relationship - you should avoid dopamine dating (consistently swiping right). According to this week’s Habits & Hustle guest, relationship expert Matthew Hussey, slowing down and allowing yourself to get to know someone is key for committing and finding compatibility.  Listen in as we discuss how to find a good partner, rather than just a physical or mental connection. Matthew gives four levels of importance in relationships, and all four are needed for a love life. Loneliness has become one of the biggest epidemics of our time, so it’s crucial that we all work to develop more meaningful relationships.  We also discuss being the author of your own life and not letting someone else dictate your happiness. Self love should be a verb and it’s important to know your worth so that you’re not grieving over a shallow relationship loss.  Matthew Hussey is a New York Times bestselling author, speaker, and coach specializing in confidence and relational intelligence. He writes a weekly newsletter and is the host of the podcast Love Life With Matthew Hus­sey. Matthew provides monthly coaching to the members of his private community at LoveLifeClub.com. Over the past fifteen years, his proven approach has inspired millions through authentic, insightful, and practical advice that not only enables them to find love but also feel confident and in control of their own happiness. What we discuss… (2:00) Love Life - Matthew’s book (5:00) Finding options for your love life (10:00) Dating dopamine hits & slowing down  (20:00) Why we are attracted to people who don’t serve us.  (27:00) Chemistry vs a good partner  (30:55) 4 Levels of importance in a relationship (45:00) Be the author of magic in your life (58:00) Self love as a verb (1:09:21) Dealing with physical chronic pain & the power of therapy (1:20:50) How to view a love life & being happy enough …and more! Thank you to our sponsors: Therasage: go to therasage.com and use code B-BOLD for 15% off Pendulum: head over to pendulumlife.com and use my special code JENCOHEN for 15% off your order. Find more from Jen:  Website: https://www.jennifercohen.com/ Instagram: @therealjencohen  Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Find more from Matthew: Website: http://www.matthewhussey.com  Youtube: https://www.youtube.com/@thematthewhussey  Book: www.lovelifebook.com  Instagram: @thematthewhussey Retreat: www.mhretreat.com 

103 mins

Are you struggling to lose the last 5-10 pounds and you’re not sure what to do? Listen in on today’s Fitness Friday episode on the Habits and Hustle podcast, as I chat with Jordan Syatt.  We discuss the most effective strategies for overall health, fat loss, and overcoming plateaus. This conversation covers the importance of walking for health and longevity, with the healthiest populations averaging 7,500 to 16,000 steps per day. A calorie deficit is crucial in fat loss, and we talk about why people often get offended by the concept of calories in vs. calories out. We also go over the challenges of losing the last 5-7 pounds of fat, which requires strict nutrition, targeted workouts, and strength training to build muscle and boost metabolism. Overall, Jordan offers the value of educating clients about why plateaus and scale fluctuations occur. We highlight the importance of understanding these fluctuations to help people stay logical and committed to the process, rather than getting emotionally upset. Jordan Syatt is a 5x World Record Powerlifter, Founder of Syatt Fitness, and Gary Vaynerchuk’s Personal Trainer. He’s charismatic, undeniably knowledgeable, and insightful in ways you might not expect. Give it a listen! What we discuss:  Exercises that are best for fat loss How to lose the last 5-10 pounds Walking for longevity Calorie cycling  Platues and scale flucuations Find the full episode here:  https://podcasts.apple.com/us/podcast/episode-167-jordan-syatt-5x-world-record-powerlifter/id1451897026?i=1000561980894  Thank you to our sponsors: Pendulum: Head over to www.pendulumlife.com and use code JENCOHEN for 20% off. To learn more about Jordan Syatt: Website: https://www.syattfitness.com/   Instagram: https://www.instagram.com/syattfitness/  Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements Learn more about your ad choices. Visit megaphone.fm/adchoices

18 mins