When it comes to health and fitness, myths abound. From the latest diet fad to the "perfect" exercise routine, it can be challenging to discern what's factual and sustainable.

In this episode, I’m joined by Adam Bornstein, a fitness expert and author of “You Can’t Screw This Up”, who shares his knowledge and experience to help navigate the complexities of dieting, weight loss, and the psychological barriers associated with forming new, healthier habits. 

We discuss the importance of forming sustainable health and fitness habits over quick fixes, the need for debunking common health myths and understanding science-backed information, and the role of psychology and environment design in habit formation and change.

Adam Bornstein is the editorial director of Livestrong.com, and former fitness editor at Men's Health. He co-authored the bestselling The IMPACT! Body Plan, The Men's Health Diet, and has been featured on Good Morning America, The Early Show, and E!'s The Daily 10.

What we discuss:

(0:02:00) - Adam's transition from university researcher to fitness editor and media icon and the importance of disseminating science-backed health information

(0:12:47) - Why making small, sustainable changes in diet and exercise is more effective for long-term weight loss than drastic calorie cuts and intense workouts

(0:27:49) - Why aligning diet with individual lifestyle is more sustainable than following fads

(0:30:03) - The consequences of consuming ultra-processed foods, supported by findings from an NIH study on increased calorie intake and weight gain

(0:40:34) - The psychological aspects of weight loss, stressing the importance of accepting occasional deviations as part of a sustainable health plan

(0:45:59) - Common weight loss myths and the need for setting achievable goals and forming habits to prevent reliance on willpower alone

(0:50:21) - The importance of being present during meals to regulate food intake and the underestimated calorie count in restaurant meals

(1:00:07) - Personal eating boundaries, such as closing the kitchen at specific times, to prevent overeating and improve nutritional discipline

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Find more from Jen: 

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen 

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagement

Learn more from Adam Bornstein:

Instagram: https://www.instagram.com/bornfitness/

Book: https://www.cantscrewthisup.com/