Every January starts with big fitness intentions, and it usually ends the same way, routines quietly fall apart once motivation wears off. The real issue is well known: building habits around feelings and calendar dates instead of non-negotiable standards.

In this Fitness Friday episode, we break down the New Year fitness cycle with Liron Kayvan and talk about how to approach it in a way that actually sticks. We get into why walking is the most underrated habit in fitness, how non-negotiables put discipline on autopilot, and what truly separates people who stay consistent from those who fall off every January.

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:

(00:00) Why New Year goals fall apart by mid-January

(02:48) The New Year reset cycle and why starting dates don’t create consistency

(05:52) How too much daily decision-making sabotages long-term habits

(09:18) What it actually means to build non-negotiables

(14:46) Interval walking explained and why it’s trending for 2026

(20:02) Recovery as a top fitness trend and what’s driving the surge

(24:37) Cold plunges, saunas, and why sleep is the most underappreciated recovery tool

(30:51) Training early and why prioritization matters more than motivation

Thank you to our sponsors:

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: http://instagram.com/therealjencohen  

Books: https://jennifercohen.com/books

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

Find more from Liron Kayvan:

Website: http://beyondfitnessla.com 

Instagram: http://instagram.com/beyondfitnessla

Weight loss has become a race to get smaller, even when the body is clearly breaking down in the process. The surprise is that a lot of people lose weight and end up more fatigued, under muscled, and metabolically worse off than when they started.

We dive deeper into this topic in the latest Habits & Hustle episode with Ashley Koff. We also chat about why GLP-1s make people skinny but not necessarily healthy, why weight often comes back after stopping GLP-1s, and why not eating enough while on these medications is one of the biggest mistakes people make.

Ashley Koff, RD is a registered dietitian, founder of The Better Nutrition Program, and a clinician with over 25 years of experience in personalized nutrition. She is the USA Today bestselling author of Your Best Shot (HarperOne) and founder of The Better Nutrition Program (BNP), and has been recognized as one of CNN’s Top 100 Health Makers.

What We Discuss:

(00:00) Why weight loss has become the wrong goal and how “thinner” replaced healthier(03:12) GLP-1s explained and why they make people skinny without making them healthy(07:08) The real issue with GLP-1s and why misuse creates rebound weight gain(12:41) What actually happens when appetite returns after stopping GLP-1s(17:56) Why not eating enough on GLP-1s leads to muscle loss and metabolic slowdown(22:38) Food noise, hormones, and why appetite is not a willpower problem(34:27) The biggest “just eat less” lie and how it backfires long term(40:03) Fasting, under-fueling, and why trendy restriction worsens outcomes for some people

Thank you to our sponsors:

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen  

Books: https://jennifercohen.com/books

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

Find more from Ashley Koff:

Website: http://thebetternutritionprogram.com

Instagram: @ashleykoffapproved

Ashley’s Upcoming Book: ORDER HERE

Relentless drive isn’t the problem for most high performers. The real breakdown happens when self-belief collapses after early success and hustle turns into motion without direction.

This episode is part of The Best of Habits & Hustle, a series where we revisit some of the most impactful conversations we’ve shared. In this one, I’m joined by Rob Dyrdek to challenge the idea that working harder fixes everything and explore why success stalls when it isn’t intentionally designed. 

We also talk about rebuilding belief after hitting bottom, mastering time as a strategic advantage, and designing systems that create real wealth without burning your life down.

Rob Dyrdek is a serial entrepreneur, producer, and former professional skateboarder. He is the creator of Ridiculousness and the founder of Dyrdek Machine, a venture studio that has built 18 brands with six exits totaling over $550M. Rob is also the CEO of Existence and the mind behind Time Creationism, a framework focused on engineering time at scale.

What We Discuss:

(00:02) Losing self-belief after early success and why hustle stops working

(11:38) How subconscious belief shapes trajectory more than effort

(13:27) Hitting rock bottom and the decision to reprogram belief

(19:18) Why self-belief isn’t motivation, it’s data and mastery

(46:41) Designing time as a strategic asset instead of reacting to life

(52:03) Why balance must come before scale, not after

(56:47) Building systems that create wealth without burning your life down

Thank you to our sponsors:

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen:

Website: https://jennifercohen.com

Instagram: @therealjencohen 

Books: https://jennifercohen.com/books

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

Find more from Rob Dyrdek:

Instagram: @robdyrdek

Facebook: @robdyrdek

Youtube: @robdyrdek

Self-doubt is often mislabeled as a confidence problem, which causes people to hesitate instead of act. The real cost is momentum, because confidence is built through action, not something you wait to feel before moving.

We dive deeper into this in the Habits & Hustle with Dr. Shadé Zahrai. We also chat about why high performers still experience self-doubt, the ping pong ball vs golf ball analogy for detaching from doubt, and why self-image drives behavior more than motivation.

Dr. Shadé Zahrai is a behavioral researcher and peak performance educator with a PhD in organizational behavior. She has designed and delivered programs for Fortune 500 companies including Google, Microsoft, LVMH, JP Morgan, and McKinsey. Her work has reached millions through LinkedIn Learning, TEDx talks, and global leadership programs.

What We Discuss:

(03:10) Why the opposite of self-doubt isn’t confidence but self-trust

(08:42) Why high performers still experience self-doubt and act anyway

(14:25) The ping pong ball vs golf ball analogy and how doubt becomes identity

(21:30) Why affirmations backfire when the brain doesn’t believe them

(28:55) How self-image shapes behavior more than motivation or discipline

(36:40) The scar experiment and why we experience reality through expectation

(44:15) Why saying yes too quickly damages self-trust and decision quality

(01:21:26) How your partner’s dependability and discipline shape long-term career success

Thank you to our sponsors:

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen  

Books: https://jennifercohen.com/books

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

Find more from Dr. Shadé Zahrai, PhD:

Website: https://shadezahrai.com

Instagram: @shadezahrai

Youtube: @shadezahrai

Tiktok: @shadezahrai

Most high performers don’t struggle because they lack discipline. They struggle because they’re trying to do everything at once and calling it balance.

We dive deeper into this in the Habits & Hustle with Touré Roberts. We also chat about why balance is becoming whole instead of splitting yourself into percentages, the difference between losing and being a loser, and why you can’t scale without stretching.

Touré Roberts is a bestselling author, entrepreneur, investor, and producer. He is the founder of ONE, a multidimensional community based in Los Angeles, and has built one of the most engaged digital platforms in his space with over 100 million views and more than one million subscribers.

This episode is part of The Best of Habits & Hustle, a series where we revisit some of the most impactful conversations we’ve shared.

What We Discuss:

(00:00) Why balance isn’t about splitting yourself into percentages

(00:56) You can do all things well, just not at the same time

(23:46) Why growth exploded after leaving comfort and relocating

(37:23) The difference between losing and being a loser

(39:13) Resilience starts with acknowledging pain

(40:25) Doing an autopsy on failure instead of wasting it

(48:15) You can’t give your best self to everything at once

Thank you to our sponsors:

Therasage: Head over to therasage.com and use code Be Bold for 15% off

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

Momentous: Shop this link and use code Jen for 20% off

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use the code JENNIFERCOHEN to claim your discount and your bonus gift.

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen:

Website: https://jennifercohen.com

Instagram: @therealjencohen 

Books: https://jennifercohen.com/books

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

Find more from Touré Roberts:

Website: https://toureroberts.com

Instagram: @toureroberts

Facebook: @toureroberts

Tiktok: @toureroberts

Success is often attributed to confidence or charisma, yet many capable people still misread situations, misjudge authority, and lose leverage under pressure. The real disadvantage is not lack of effort, but relying on false assumptions about how people and systems behave.

We dive deeper into this in the latest Habits & Hustle Podcast episode with Andrew Bustamante. We also chat about predicting human behavior, controlling emotional responses in high-stakes moments, and using leverage ethically in business and leadership.

Andrew Bustamante is a former clandestine CIA intelligence officer and co-founder of EverydaySpy, a global training platform applying spy skills to business and life. He is a decorated U.S. Air Force combat veteran, a graduate of the United States Air Force Academy, and a former member of CIA’s National Clandestine Service. 

What We Discuss:

(11:08) Why perception is not reality and how authority conditioning begins early  

(12:05) Why following social rules often leads to weaker outcomes  

(24:36) How professional liars control body language and emotion  

(25:16) Why speaking less creates more credibility  

(27:14) Operational utility versus opportunism in decision making  

(38:49) Why institutions are looser than they appear  

(39:18) How authority bias quietly shapes adult behavior  

(47:17) Why human behavior becomes predictable under pressure

(02:02:47) Thoughts on the Jeffrey Epstein case

Thank you to our sponsors:

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen: 

Website: www.jennifercohen.com

Instagram: @therealjencohen  

Books: www.jennifercohen.com/books

Speaking: www.jennifercohen.com/speaking-engagement

Find more from Andrew Bustamante:

Instagram: @everydayspy

Youtube: @Andrew-Bustamante

X: @EverydaySpy

Facebook: @EverydaySpy

Find your Spy Superpower: https://yt.everydayspy.com/4ozGI3F

Read Andrew’s CIA book ‘Shadow Cell’: https://geni.us/ShadowCellBook 

Explore Spy School: https://everydayspy.com/ 

Support Andy's sponsor Axolt Brain: https://axoltbrain.com/andy

Listen to the podcast: https://youtube.com/@EverydaySpyPodcast

What if the reason you’re not moving forward isn’t what you’re missing, but what you keep holding on to?

Change doesn’t happen because you add more to your life. It happens when you finally remove the habits that drain your time, your energy and your momentum. 

In this solo episode, I break down the seven patterns that stop high performers from moving forward, even when they think they’re doing everything right.

These questions come up constantly, and the truth behind them is the same. Waiting is a trap, negative energy slows you down, comfort blocks growth, complaining keeps you stuck in place.

If you feel like you’re pushing hard but not getting anywhere, this episode will show you exactly what to cut. These are simple shifts, but they change everything. Tune in and take notes.

What we discuss:

(00:49) Why waiting to feel ready keeps you stuck

(01:41) How negative people drain your creativity and momentum

(02:26) Comfort that feels good now but blocks real growth

(03:32) Complaining vs ownership and what actually moves you forward

(04:07) Failure as feedback and the mindset shift that stops the quitting cycle

(04:40) When saying yes becomes self-sabotage and how to break the pattern

(05:41) Consuming before creating and why it kills your voice and momentum

Thank you to our sponsor:

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Amp fits is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen:

Website: www.jennifercohen.com

Instagram: @therealjencohen  

Books: www.jennifercohen.com/books

Speaking: www.jennifercohen.com/speaking-engagements

Cutting off family and chronic therapy have become normalized, yet people feel more disconnected than ever. What’s labeled as healing often rewards avoidance and quietly erodes emotional resilience.

We dive deeper into this in the latest Habits & Hustle with Tania Khazaal. We also chat about why therapy can keep people stuck instead of healing, how “protecting your peace” often protects pain, and why most people quit in the valley of despair right before real growth begins.

Tania Khazaal is an emotional healing expert with a background in herbal practice and extensive study in psychology, neuroscience, human behavior, and communication. Her work centers on emotional resilience, relational repair, and the mind body connection.

What We Discuss:

(05:24) Why family estrangement is rising

(06:27) How therapy culture can keep people stuck

(08:24) When “protecting your peace” becomes avoidance

(14:06) Triggers vs personal responsibility

(23:03) Emotional suppression and physical health

(36:54) Gentle parenting, discipline, and resilience

(39:17) How emotional growth affects health, relationships, and performance

(44:37) The valley of despair and why people quit(

49:12) Discipline and future pacing over motivation

Thank you to our sponsors:

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen: 

Website: www.jennifercohen.com

Instagram: @therealjencohen  

Books: www.jennifercohen.com/books

Speaking: www.jennifercohen.com/speaking-engagement

Find more from Tania Khazaal:

Website: www.taniakhazaal.com

Instagram: @taniakhazaal

Facebook: @taniatheherbalistofficial

Youtube: @taniakhazaal

This episode is part of The Best of Habits & Hustle, a series where we revisit some of the most impactful conversations we’ve shared.

In this one, I sit down with Vanessa Van Edwards to unpack what charisma really is and why so many smart, capable people are quietly misread. We get into how trust and credibility are formed in seconds, why competence without warmth backfires, and how subtle cues shape whether people believe you, listen to you, or overlook you entirely.

She breaks down what happens when people try to be neutral or unreadable, why under-signaling on online meetings makes you seem less trustworthy, and how small shifts in communication can completely change how your ideas land. If you’ve ever felt like your skills were there but your influence wasn’t, this conversation will click.

Vanessa Van Edwards is a bestselling author, international speaker, and creator of People School. She is an instructor at Harvard University and has taught communication science to millions of students worldwide. Her work has been featured on CNN, BBC, and the Today Show, and her books have been translated into 17 languages.

Most people assume charisma is about being funny or outgoing, but that mindset is exactly why smart, capable people keep getting overlooked. In reality, people decide whether they trust and believe you in seconds, and the signals you are sending might be working against you.

We dive deeper into this in the episode with Vanessa Van Edwards. We chat about why competence without warmth backfires, how under-signaling on online meetings makes you seem less trustworthy, and the subtle cues that quietly determine whether people take you seriously.

This episode is part of The Best of Habits & Hustle, a series where we revisit some of the most impactful conversations we’ve shared. 

What We Discuss:

(00:41) The two questions people subconsciously ask the moment they meet you

(07:33) Why competence without warmth makes people distrust you

(10:08) What happens when you are seen as “too nice” and not taken seriously

(15:46) Why smart people fail to sell good ideas without emotional buy-in

(16:42) How under-signaling and “being unreadable” backfires on video calls

(18:55) The role of oxytocin and dopamine in building connection and motivation

(21:52) The first 10 words that dramatically increase engagement on Zoom

(30:15) What your handshake reveals about confidence and dominance

(48:00) The impact of genuine vs. fake smiles on trust and perception

(54:07) How communication cues change in digital spaces like email and texting

Thank you to our sponsors:

Find more from Jen:

Website: www.jennifercohen.com

Instagram: @therealjencohen

Books: www.jennifercohen.com/books

Speaking: www.jennifercohen.com/speaking-engagement

Find more from Vanessa Van Edwards:

Website: www.vanessa.blog

Instagram: @vvanedwards

Youtube: @vvanedwards

Tiktok: @vvanedwards

Facebook: @vvanedwards

X: @vvanedwards

Do you ever feel like you are doing everything “right,” and your kid still seems anxious, dysregulated, or shut down? This conversation made me rethink what we have been told about parenting, work, and what kids actually need to feel safe.

In this episode of Habits & Hustle, I sit down with psychoanalyst and parent guidance expert Erica Komisar to break down what kids actually need to build emotional resilience, why “quality time” alone isn’t enough, and how parental presence shapes brain development, stress tolerance, and long-term mental health.

We talk about how stress shows up as fighting, avoidance, and attention issues, why transitions like mornings and after school are when kids need you most, and how overscheduling can become a quiet form of avoidance. She also explains why social media is a pressure amplifier, not the root cause, and what it takes to build real resilience before life gets hard.

Erica Komisar, LCSW, is a psychoanalyst and parent guidance expert with nearly four decades of clinical experience. She is the author of Being There and Chicken Little, the Sky Isn’t Falling.

What We Discuss:

(00:00) Why Kids Are Struggling More Than Ever

(08:42) The Myth Of “Quality Time”

(18:15) What Early Brain Development Actually Needs

(29:40) Why Overscheduling And Helicopter Parenting Backfire

(41:10) The Real Roots Of Anxiety And ADHD

(53:05) Why Social Media Isn’t The Original Problem

(01:05:30) What Adolescents Need From Parents

(01:18:50) The Hard Truth About Work, Parenting, And Priorities

Thank you to our sponsors:

Find more from Jen:

Website: www.jennifercohen.com

Instagram: @therealjencohen

Books: www.jennifercohen.com/books

Speaking: www.jennifercohen.com/speaking-engagement

Find more from Erica Komisar:

Website: www.ericaKomisar.com

Instagram: @ericaKomisar
Books: The Parents' Guide to Divorce