Habits and Hustle

Are hip thrusts better than squats for building glutes?Fitness coach Tara LaFerrara settles the age-old debate in this week's Fitness Friday episode on the Habits and Hustle Podcast. According to Tara, hip thrusts are indeed superior for glute development, with numerous studies backing this claim. But the real takeaway? The boring basics are what actually work.We discuss why compound movements like squats, deadlifts, and presses deliver better results than isolation exercises and debunk the myth of spot-toning abs. We also dive into how to determine if you're lifting heavy enough using the RPE scale, appropriate rep ranges for different fitness goals, and why consistent "boring basics" outperform flashy social media workout trends in delivering real results.Tara LaFerrara is a certified strength and mobility coach who transformed personal struggles with body image and unhealthy habits into a mission to help women approach fitness from a holistic perspective. With 13 years of industry experience, she advocates for sustainable, enjoyable movement rather than strict regimens, empowering clients through her app Broadzit and virtual training programs. Tara specializes in a well-rounded approach to fitness that combines strength training expertise with mindset coaching, emphasizing community support and individual needs. What we discuss:  Hip thrusts vs. squats for glute development  The benefits of different compound exercises  "Waste of time" exercises  The truth about spot-toning and targeting belly fat  Women's common fears about lifting heavy weights How to know if you're lifting heavy enough (RPE scale) What progressive overload is and how to implement it Breaking through plateaus in your training The importance of consistency over flashy workout routines Thank you to our sponsor:Therasage: 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.Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% offTo learn more about Tara LaFerrara: Website: https://www.taralaferrara.com/ Instagram: https://www.instagram.com/taralaferrara Podcast: Broads: The Bold & Badass Fitness Podcast for WomenFind more from Jen:Website: https://www.jennifercohen.com/Instagram: @therealjencohenBooks: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagements

Dr. Andy Galpin, a leading expert in human performance at California State University, Fullerton, shares intriguing insights on nutrition beyond trendy diets. He highlights the importance of individualized nutrition that fits personal goals and lifestyles. Discover his surprising dietary preferences, including wild game like bear meat. Galpin emphasizes the critical role of protein intake, fiber, and quality supplements while debunking common myths about diets. Engage with his unique perspectives on how nutrition shapes athletic performance and overall well-being.

Can you build muscle naturally as you age?In this week’s Fitness Friday episode, I talk with fitness expert Kris Gethin, as he reveals that declining testosterone may be the hidden culprit behind your struggle to maintain muscle mass after 40. Most middle-aged fitness enthusiasts who maintain impressive physiques rely heavily on hormone replacement therapy (HRT), but Kris shares a completely natural approach that works.We discuss surprising testosterone-killers lurking in your daily environment—from cooking with Teflon to the metal fillings in your teeth—and provide practical, scientifically-backed strategies to boost your hormone production naturally. We also dive into cutting-edge biohacking techniques like red light therapy, ice baths, and even how dental work dramatically improved Kris's own hormone levels after suffering from long COVID. Kris Gethin, a renowned transformation expert and entrepreneur, has revolutionized the fitness industry with his no-nonsense, results-driven approach to bodybuilding and coaching. As the founder of Unmatched Supps and former CEO of Kaged Muscle, he has established himself as a pioneering force in the supplement industry while developing the innovative DTP (Dramatic Transformation Principle) training method. Through his podcast, he shares evidence-based fitness insights with a global audience, drawing from his extensive experience coaching elite athletes and celebrities.What we discuss:  Natural testosterone optimization vs. HRT dependency  Environmental testosterone killers  Compound exercises that stimulate hormone production Red light therapy benefits and application techniques How ice baths and saunas can elevate testosterone levels Unexpected connection between dental health and hormone production Natural alternatives to Ozempic and GLP-1 medications for fat loss Supplements that support testosterone (vitamin D with K2, creatine, progesterone, DHEA) Blood sugar stabilization techniques for maintaining muscle and losing fat Thank you to our sponsor:Therasage: 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.Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% offTo learn more about Kris Gethin: Website: https://www.krisgethin.com/ Instagram: https://www.instagram.com/krisgethin/ Youtube: https://www.youtube.com/krisgethin Find more from Jen:Website: https://www.jennifercohen.com/Instagram: @therealjencohenBooks: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagements

Are you optimizing your performance or leaving gains on the table? In this week's Habits and Hustle podcast episode, I sit down with Dr. Andy Galpin, a renowned human performance scientist, to discuss the science behind optimizing physical and mental performance.We dive into how the body actually works versus common fitness misconceptions, why basic blood work often misses the bigger picture, and reveal why many people's obsession with fitness data and tracking might be counterproductive. We cover everything from individualized training approaches to the science of sleep, recovery, and performance optimization. So tune in because Galpin shares insights from his work with elite athletes while making the science accessible for everyday fitness enthusiasts. Dr. Andy Galpin PhD is a tenured full Professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations.What We Discuss:(01:00) High-Performance Science and Genetics(10:22) Comprehensive Testing for Optimal Health(15:05) Optimizing Performance With Blood Analysis(21:29) Physiology and Stress Impact Testosterone(31:18) Balancing Stress and Performance(42:33) Improving Performance Beyond Physical Metrics(46:13) Navigating the Biohacking Industry(01:07:36) Overcoming Training Plateaus and Progression(01:18:20) Uncovering Sleep Disorders and Solutions…and more!Thank you to our sponsors:Therasage: 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.Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% off 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 Dr. Andy Galpin:Website: https://www.andygalpin.com/ Podcast: Perform Instagram: @drandygalpin

Have you ever wondered if squats are really the holy grail exercise that everyone makes them out to be? In this Fitness Friday bonus episode, I talk with Kris Gethin as he reveals why he thinks squats are actually the most overrated exercise.We dive into powerful tips for pushing through a weight loss plateau and shedding those stubborn last 5 pounds. We even get into more of Kris' contrarian training wisdom and expert insights on everything from cardio and hunger to the most underrated exercises you should be doing. Kris Gethin, a renowned transformation expert and entrepreneur, has revolutionized the fitness industry with his no-nonsense, results-driven approach to bodybuilding and coaching. As the founder of Unmatched Supps and former CEO of Kaged Muscle, he has established himself as a pioneering force in the supplement industry while developing the innovative DTP (Dramatic Transformation Principle) training method. Through his podcast, he shares evidence-based fitness insights with a global audience, drawing from his extensive experience coaching elite athletes and celebrities.What we discuss:  Kris' strategies for losing the last 5 pounds, including refeed days with healthy carbs Why Kris believes squats are overrated and not essential for building leg size How body mechanics influence which exercises are optimal for an individual Tips to curb hunger after cardio The mental aspects of dieting, such as distraction techniques and mindful eating The broader mental and physical health benefits of resistance training Thank you to our sponsor:Therasage: 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.Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% offTo learn more about Kris Gethin: Website: https://www.krisgethin.com/ Instagram: https://www.instagram.com/krisgethin/ Youtube: https://www.youtube.com/krisgethin Find more from Jen:Website: https://www.jennifercohen.com/Instagram: @therealjencohenBooks: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagements

Do you struggle to get a good night's sleep or maintain healthy habits? In this episode the Habits and Hustle podcast, I am joined by renowned sleep expert Dr. Michael Breus who reveals how making small changes to your daily routine can profoundly impact your sleep and overall well-being.We dive into the importance of waking up at the same time every day, staying hydrated, and making informed choices about water intake. We also discuss sleep disorders, the effects of alcohol and caffeine on sleep, and the role of supplements like magnesium. So tune in for practical, actionable advice that will improve your sleep and well-being.Michael Breus, Ph.D is a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine and one of only 168 psychologists to pass the Sleep Medical Specialty Board without going to medical school. He holds a BA in Psychology from Skidmore College, and PhD in Clinical Psychology from The University of Georgia. Dr. Breus has been in private practice as a sleep doctor for nearly 25 years. Dr. Breus is a sought after lecturer and his knowledge is shared daily in major national media worldwide including Today, Dr. Oz, Oprah, and for fourteen years as the sleep expert on WebMD. Dr. Breus is also the bestselling author of The Power of When, The Sleep Doctor’s Diet Plan, Good Night!, and Energize!What We Discuss:(01:01) GLP-1 Drugs(06:34) Wellness Fundamentals for Better Health(18:11) Strategies for Better Sleep Quality(24:01) Improving Sleep Quality Without Medication(34:47) Exploring Supplements, Melatonin, and Dream Therapy(45:08) Navigating Different Sleep Habits in Relationships(50:54) Celebrity Sleep Strategies and Hydration(01:02:43) Optimizing Sleep Habits and Hacks(01:10:16) Sleep Tips for Kids and Hydration(01:18:58) Dream Therapy Insights and Tips…and more!Thank you to our sponsors:Therasage: 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.Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% off 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 Dr. Michael Breus:Website:https://sleepdoctor.com/ Books: https://sleepdoctor.com/books

Have you ever wondered how some athletes manage to excel in both endurance sports and bodybuilding? In this Habits and Hustle Fitness Friday episode, I talk with Kris Gethin as he shares his unique background and expertise in combining ultra-marathons, iron marathons, and bodybuilding. We discuss the common myth that cardio breaks down muscle and give tips on how to prevent catabolism. We dive into the steps to achieving a lean, muscular, and strong physique naturally and talk about which biohacking modalities are underrated and overrated. Kris Gethin, a renowned transformation expert and entrepreneur, has revolutionized the fitness industry with his no-nonsense, results-driven approach to bodybuilding and coaching. As the founder of Unmatched Supps and former CEO of Kaged Muscle, he has established himself as a pioneering force in the supplement industry while developing the innovative DTP (Dramatic Transformation Principle) training method. Through his podcast, he shares evidence-based fitness insights with a global audience, drawing from his extensive experience coaching elite athletes and celebrities.What we discuss:  Khris Gethin's unique background in combining endurance sports The myth that cardio breaks down muscle  Steps to being lean, muscular, and strong naturally The most overrated biohacking modality: The most underrated biohacking modality Thank you to our sponsor:Therasage: 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.Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% offTo learn more about Kris Gethin: Website: https://www.krisgethin.com/ Instagram: https://www.instagram.com/krisgethin/ Youtube: https://www.youtube.com/krisgethin Find more from Jen:Website: https://www.jennifercohen.com/Instagram: @therealjencohenBooks: https://www.jennifercohen.com/booksSpeaking: https://www.jennifercohen.com/speaking-engagements

What does it take to be an unforgettable speaker who makes a lasting impact? In this Habits and Hustle podcast episode, I am joined by renowned transformational speaker Lisa Nichols who generously shares her hard-earned insights on the art and science of captivating communication. From the "audience connection formula" to the power of "verbal highlights," Lisa breaks down practical techniques that anyone can start using today to become a more effective and inspiring communicator. We discuss the importance of authentic storytelling and explain how to "scoop" the audience, bridging your message to their life experiences. Lisa also opens up about her own incredible journey from struggling single mom to influential speaker, including the health challenges she's faced along the way. Lisa Nichols is one of the world’s most-requested motivational speakers, as well as media personality and corporate CEO, whose global platform has reached and served nearly 80 million people. From a struggling single mom on public assistance to a millionaire entrepreneur, Lisa’s courage and determination has inspired fans worldwide and helped countless audiences break through, to discover their own untapped talents and infinite potential.What We Discuss:(00:00) Becoming Unrecognizable Through Life's Challenges(09:22) Discovering Authenticity and Overcoming Challenges(19:02) Transforming Into Unforgettable Movement Maker(35:08) Navigating Hope Through Life's Challenges(50:53) Crafting Unforgettable Speaking Skills(54:21) Mastering Audience Connection and Techniques(01:07:54) Unlocking the Power of Storytelling(01:16:42) Legacy Years(01:27:18) Mastering Speaking Techniques and Keynotes(01:33:23) Unpacking Storytelling Techniques for Impact(01:44:03) Mastering Art and Science of Speaking(01:49:44) Journey to Unforgettable Impact(01:59:15) Navigating Personal Growth and Development…and more!Thank you to our sponsors:Therasage: 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.Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% off 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 Lisa Nichols:Website: https://motivatingthemasses.com/ Books:  https://www.instagram.com/lisa2motivate

Are you struggling to shed those last few stubborn pounds? You're not alone. In this quick Fitness Friday episode on the Habits and Hustle podcast, I sit down with my friend Liron to share our top tips for finally breaking through that weight loss plateau.We discuss the power of tracking everything you eat. As the saying goes, "calories in, calories out" - and keeping a close eye on your nutrition is key to reaching your goals. But that's just one piece of the puzzle. To discover the other essential strategies for losing those last 5 pounds - from the ideal breakfast to the perfect time of day to exercise - tune in to the full episode. 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:  Tracking everything you eat (calories in vs. calories out) Watching your portions Not eating too little to avoid overeating later Eating protein-rich breakfast for better satiation Getting enough sleep to regulate hormones and appetite Walking daily, aiming for 10,000 steps Focusing on nutrient-dense foods Considering intermittent fasting or shifting calories to earlier in the day Sipping on nutrient-dense, low-calorie bone broth to feel full Exercising first thing in the morning for a positive chain reaction Thank you to our sponsor:Therasage: 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.Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% offTo 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

Do you have a great product idea but worry about standing out in a sea of competitors? In this episode of the Habits and Hustle podcast, I am joined by Shannon Race, co-founder of BioMe and former head of global marketing at Vital Proteins, who shares her insights on building successful brands in crowded markets.We dive into a range of topics including the importance of product differentiation, authentic storytelling, and leveraging micro-influencers for effective marketing. We also discuss the psychology of packaging design, the evolving landscape of traditional and digital marketing, and the key factors venture capitalists consider when investing in startups. Shannon Race co-founded bio.me, a pioneering gut health and fiber supplement company, and serves as a board member and strategic advisor for Koia plant-based protein drinks. With over 12 years of experience in marketing and brand strategy, Shannon is currently a Principal at Starshot Ventures, where she leads investment strategy and advises portfolio brands. Shannon has spoken at industry events such as Create & Cultivate, BeautyCon, and BevNET. What We Discuss:(01:00) Building Successful Brands in Venture Space(12:26) Celebrity Endorsement Impact on Brand(21:45) Revolutionizing Gut Health With BioMe(30:49) Trends in Wellness and Hormone Therapy(42:20) Entrepreneur Branding and Market Appeal(47:26) Elevating Branding Through Packaging and Storytelling(01:01:56) Enhancing Branding With Micro-Influencers…and more!Thank you to our sponsors:Therasage: 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.Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% off 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 Shannon Race:Instagram: https://www.instagram.com/bio.me/?hl=en Website: https://bio.me/