Habits and Hustle

Traveling for work or pleasure can make it challenging to maintain your health and fitness routine. That’s why in this Fitness Friday episode of the Habits and Hustle podcast, I talk with my friend Liron to give all of you the tips you need to stay fit while traveling. We discuss the importance of planning ahead, packing your own healthy snacks, and making a commitment to stick to your fitness goals no matter where your travels take you. We share practical strategies to help you prioritize your well-being on the go.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:  Bring your own healthy snacks and meals in your carry-on instead of relying on airline offerings Stay hydrated by drinking only water during the flight Get up and walk the aisles every hour to avoid being sedentary on long flights Maintain your normal fitness routine as much as possible while traveling  Take advantage of hotel gyms to fit in workouts Working out while traveling can actually boost mental performance and productivity  Visit grocery stores to stock up on healthy foods vs. always eating at restaurants Track food intake if you have specific weight loss or body composition goals Walk everywhere possible while traveling - to meetings, sightseeing, etc.  Make your non-negotiables for diet and exercise while traveling and commit to them Thank you to our sponsor:AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLETherasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.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.Timeline Nutrition: Get 10% off your first order at timeline.com/cohenAir Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. To learn more about Liron Kayvan: Website: https://www.beyondfitnessla.com/ Instagram: @beyondfitnesslaFind more from Jen:Website: https://www.jennifercohen.com/Instagram: @therealjencohenBooks: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagements

Ever feel like you're chasing success but still feeling unfulfilled? In this Habits and Hustle podcast episode, I am joined by author Sahil Bloom as he shares his powerful framework of the Five Types of Wealth that go beyond just financial success.We discuss his essential daily routines, including 4:15 AM wake-ups and cold plunges, while diving into deeper topics like the impact of social media on human connection, the power of basic habits, and his philosophy on the five types of wealth. We also discuss practical strategies like the 1-1-1 journaling method and color-coding your calendar for energy management, ultimately demonstrating how "boring" fundamentals can lead to a truly wealthy life.Sahil Bloom is an author, investor and former college baseball player at Stanford dedicated to helping others live more fulfilling lives. Despite achieving conventional success in finance and private equity, Bloom found himself feeling deeply unfulfilled, launching him on a journey of personal transformation. This led him to develop "The Five Types of Wealth," a holistic framework that goes beyond just money to also prioritize physical health, relationships, mental wellbeing, and purpose. What We Discuss:(05:27) The Evolution of Self-Discovery(15:46) Reevaluating Success and Life Fulfillment(29:04) Power of Fitness and Family(34:33) Growth in Sibling Relationship(39:16) Navigating Transformation and Loneliness(45:42) Enhancing Productivity by Reducing Busyness(51:48) Reconnecting in a Digital World(59:40) Improving Mental Wealth for Success(01:03:43) Morning Routine and Self-Reflection(01:12:46) Routine, Adaptability, and Expensive Breakfast(01:21:48) Five Types of Wealth Book Launch…and more!Thank you to our sponsors:AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLETherasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.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.Timeline Nutrition: Get 10% off your first order at timeline.com/cohenAir Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.  Find more from Jen: Website: https://www.jennifercohen.com/Instagram: @therealjencohen  Books: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagementFind more from Sahil Bloom:Instagram: @sahilbloomBook: The 5 Types of Wealth

Do you struggle to maintain your fitness routine? Do you find yourself starting strong in January, only to lose motivation by March? If this sounds familiar, you're not alone.In this Fitness Friday episode, Liron and I dive deep into the key strategies for building fitness habits that actually stick in 2025 and beyond. We discuss how not to overwhelm yourself with lengthy workouts or complex routines and how to make fitness a convenient and enjoyable part of your daily life. We share practical tips and insights that will help you stay on track, no matter what life throws your way.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:  The importance of building fitness habits that stick in 2025 Focusing on consistency over intensity or motivation Scheduling your workouts and treating them like important appointments Making your fitness routine as convenient as possible to remove excuses Joining a fitness community or group for accountability and enjoyment Walking as an underrated but highly effective form of exercise The rising trend of fitness-focused social meetups at coffee shops, saunas, etc. Not relying on feeling motivated, but instead focusing on how you'll feel after the workout Thank you to our sponsor:AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLETherasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.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.Timeline Nutrition: Get 10% off your first order at timeline.com/cohenAir Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. To learn more about Liron Kayvan: Website: https://www.beyondfitnessla.com/ Instagram: @beyondfitnesslaFind more from Jen:Website: https://www.jennifercohen.com/Instagram: @therealjencohenBooks: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagements

Have you ever wondered what makes someone truly charismatic? In this episode of the Habits and Hustle podcast, I talk with Vanessa Van Edwards, a behavioral investigator and author, who shares fascinating insights into the science of charisma.We discuss valuable insights on how to master the subtle yet powerful cues that impact our interactions with others and the science behind oxytocin and connection. We also dive into practical tips on everything from crafting the perfect handshake to harnessing the power of vocal tone and body language in various contexts, including video calls and digital communication, to ultimately lead to greater success and confidence in all aspects of life.Vanessa Van Edwards is the bestselling author of "Captivate: The Science of Succeeding with People" and "Cues: Master the Secret Language of Charismatic Communication," which have been translated into 17 languages. As a renowned behavioral investigator, she shares science-backed skills to improve interpersonal communication and leadership through her engaging workshops, courses, and popular YouTube tutorials, which have garnered over 50 million views. What We Discuss:02:06 The importance of warmth and competence in charisma04:31 Balancing warmth and competence cues16:08 Tips for video calls and virtual communication18:29 The science behind oxytocin and connection22:58 Handshake styles and what they convey27:29 Primal instincts in physical greetings30:57 Personal space zones and intimacy34:37 The power of gestures in communication39:16 Vocal cues and the "TED talk voice"48:00 The impact of genuine vs. fake smiles51:12 Power posing and confident body language54:07 Cues in digital communication (email and texting)…and more!Thank you to our sponsors:AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLETherasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.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.Timeline Nutrition: Get 10% off your first order at timeline.com/cohenAir Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.  Find more from Jen: Website: https://www.jennifercohen.com/Instagram: @therealjencohen  Books: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagementFind more from Vanessa Van Edwards:Website: https://www.scienceofpeople.com/ Instagram: https://www.instagram.com/vvanedwards/

Dr. Jason Fung, a New York Times bestselling author and expert in obesity and intermittent fasting, challenges the myth that weight loss is solely about calories. He discusses how hormones, particularly insulin, affect fat storage and emphasizes the varied impacts of different foods on our bodies. Fung argues against the oversimplified 'calories in, calories out' approach, advocating for a deeper understanding of how our bodies process energy. He also highlights the role of protein and the dangers of processed carbs in the weight loss journey.

Dr. Leonard Sax, a renowned psychologist and author, discusses the alarming rise of anxiety and depression among children today. He highlights how social media and a culture of disrespect affect parenting and child development. Sax advocates for a balanced approach to parenting—loving yet disciplined—to foster resilience. He also critiques the over-prescription of ADHD medication and the risks of misdiagnosing normal behaviors. Insightful strategies for instilling self-control and managing childhood obesity and anxiety are also covered.

Ebenezer Samuel, Fitness Director of Men’s Health and certified trainer, dives into muscle building and effective fat loss strategies. He debunks the myth of toning, explaining its misleading nature. Discover the truth behind 'calories in, calories out' and why meal timing matters for fitness goals. Samuel highlights the virtues of strength training, especially for combating age-related muscle loss. He also discusses dietary choices, revealing minimal differences between brown and white rice, and stresses the importance of fiber in our diets.

Have you ever wondered what it really takes to achieve optimal health and fitness as you age? Or if you’re doing it all wrong - making all the common fitness mistakes? In this Habits and Hustle podcast episode, I am joined by JJ Virgin, 4-time New York Times bestselling author in the fitness and health space, to discuss the truth about healthy aging. We dive into her expert insights on powerful aging, the critical role of skeletal muscle for metabolism and longevity, and her personal daily routine for optimal health in her 60s. We also discuss the pros and cons of GLP-1 medications for weight loss, popular fitness habits that can actually be detrimental, and so much more!JJ Virgin is a triple-board certified nutrition expert and Fitness Hall of Famer who has built multiple successful businesses, including the influential Mindshare Collaborative and a 7-figure personal brand. As a prominent media personality, she has co-hosted TLC's Freaky Eaters, appeared on major TV shows, and authored four NY Times bestsellers including The Virgin Diet and Warrior Mom. Her impact extends through her massive social media following, popular Well Beyond 40 podcast with over 20 million downloads, and role as a transformational leadership coach who has worked with notable figures in the health industry.What We Discuss:(06:11) The Essentials of Longevity and Fitness(12:55) Hormone Replacement Therapy and Creatine(19:22) Benefits of Creatine for Women(23:11) Body Composition, Creatine, and Daily Routine(34:29) Morning Routine and Fitness Workouts(41:09) Functional HIIT Training and Fitness Routine(45:06) GLP-1s and Metabolic Health(58:42) Nutrition, Fitness, and Healthy Habits…and more!Thank you to our sponsors:AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLETherasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.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.Timeline Nutrition: Get 10% off your first order at timeline.com/cohenAir Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.  Find more from Jen: Website: https://www.jennifercohen.com/Instagram: @therealjencohen  Books: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagementFind more from JJ Virgin:Website: https://jjvirgin.com/ Podcast: https://jjvirgin.com/main-podcasts/ Instagram: @jj.virgin

Listen to the full episode here: https://youtu.be/rktAGm4liB0?si=FJXfqN4pzyeouVW3 Sleep deprivation can wreak havoc on your brain, but what if there was a way to mitigate the effects? In this Habits and Hustle bonus episode, I am joined by fitness expert Ben Greenfield, who reveals his go-to stack for combating the cognitive consequences of too little shut-eye.We also dive into using a continuous glucose monitor to optimize diets and discuss the potential pros and cons of dairy milk alternatives. We even discuss the role of dietary fructose and how it impacts metabolic health, particularly for inactive individuals.Ben Greenfield is a renowned health consultant, speaker, and New York Times bestselling author specializing in fitness, nutrition, and wellness. As a former athlete and current biohacker, he has been recognized as one of America's top Personal Trainers and among the most influential people in health and fitness. Ben hosts a popular website and podcast, speaks globally on longevity and biohacking, and is the co-founder of KION, a nutritional supplements company. What We Discuss: Ben Greenfield's supplement stack for sleep deprivation: NAD and creatine NAD for cellular repair, creatine for restoring brain ATP Why NAD + creatine beat stimulants for sleep-deprived people Greenfield's personal CGM use for blood sugar tracking and accountability Dairy milk alternatives: A2 milk, goat/camel milk, nut milks Role of dietary fructose (e.g. from agave): concerns and caveats …and more!Thank you to our sponsors:AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLETherasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.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.Timeline Nutrition: Get 10% off your first order at timeline.com/cohenAir Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.  Find more from Jen: Website: https://www.jennifercohen.com/Instagram: @therealjencohen  Books: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagementFind more from Ben Greenfield:Website: https://bengreenfieldlife.com/ Instagram: @bengreenfieldfitness

Dr. Alejandro Junger is a cardiologist and bestselling author specializing in gut health. In this fascinating talk, he reveals how 99% of chronic ailments, from depression to allergies, are linked to gut issues. Dr. Junger shares his own health struggles and the impact of modern diets. He discusses the importance of a holistic approach, including meditation and a structured gut repair program. Listeners learn practical tips for improving gut health and the surprising connections between digestion and overall well-being.