If you wear a fitness tracker, and burn 300 calories - that doesn’t mean you get to eat an extra 300 calories! 

In this bonus episode of Habits & Hustle (Fitness Friday’s), Layne Norton and I talk about how to know how much to eat based on your workouts. Everyone is different, and sometimes workouts can drive hunger significantly; However, sometimes it is psychological. I also dive into the research behind step count and whether 10,000 steps actually make a difference. I share with you information on fasted versus fed cardio, and how to know which is better for you if your goal is fat loss. 

Layne Norton is the founder of BioLayne. He created the company to provide ethical, science-based coaching that synthesized real-world experience with evidence-based protocols. In his coaching career, he has turned over 70 people pro and reshaped the way that countless people think about nutrition. To that end, Layne completed a BS in Biochemistry and a Ph.D. in Nutritional Sciences, honing his intellectual skills under Dr. Donald Layman, one of the foremost researchers on protein metabolism and fat loss in the world.

What we discuss: 

(0:25) Does exercise increase hunger or satiate you? 

(3:06) Are fitness trackers reliable? 

(5:30) Do you need 10,000 steps a day?

(7:12) Is hunger after workouts psychological? 

(10:45) Fasted vs fed cardio. 

Find the full episode here: 

https://podcasts.apple.com/us/podcast/episode-245-layne-norton-the-secret-hack-to-following/id1451897026?i=1000614962499 

Thank you to our sponsor:

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

Find more from Layne: 

Website: https://biolayne.com/

Instagram: @biolayne 

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

Do you keep hitting the same problems with your partner? 

Without the time (or money) to do a dive deep in couples therapy it’s hard to know where to start. But that’s where this week’s guest comes in.

In this episode of Habits & Hustle, I’m joined by Kelli Miller, a psychotherapist with over 20 years experience working with couples, individuals, and families. Together we discuss actionable solutions to frequent relationship problems that couples face, such as money, sex, and chores. 

The impact of social media and technology on relationships and how we navigate it. We also cover the different gender roles and expectations in romantic relationships, how to assess relationship longevity and investment, the harm of criticism, and strategies for constructive communication.

Kelli Miller, LCSW, MSW, is a psychotherapist, bestselling author, and TV/radio host. Kelli is the author of the simple and effective relationship book "Love Hacks: Simple Solutions to Your Most Common Relationship Issues" and "Thriving with ADHD". She’s a relationship expert, brand ambassador, writer, and relationship host for wikiHow.

What we discuss…

(00:52) Love hacks for relationship success

(05:51) Navigating relationships in the digital age 

(11:40) Real gender differences in dealing with relationship issues 

(21:04) The power of a relationship ‘timeout’ Power of Timeouts in Relationships 

(23:57) Couples therapy tips and hacks 

(28:54) Navigating relationship needs and compromises 

…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 HUSTLE15 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 Kelli:

Website: https://kellimillertherapy.com/

Instagram: @kellimillertherapy

Order the Book: https://kellimillertherapy.com/books/

Finding it hard to take care of your health when you’re constantly grinding?

In this solo episode of Habits and Hustle, I share with you 7 easy health hacks you can start today and almost immediately reap the benefits from. 

Oftentimes, we think it will cost us a lot of time, energy, and money to get healthy - but all you need is a few seconds of planning and things you already have at home!

What we discuss:

01:19: How hard is it to adopt healthy habits?

01:58: Hack #1: Drink lukewarm lemon water in the morning

05:35: Hack #2: Workout in the morning

06:07: Hack #3: Use cold and hot therapy

07:10: Hack #4: Meditate daily

07:27: Hack #5: Weight-train at least 4x per week

08:41: Hack #6: Prepare healthy-food options

09:21: Hack #7: Get in a good laugh daily

Thank you to our sponsor:

Therasage: go to therasage.com and use code B-BOLD for 15% off

Find more from Jen:

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

Instagram: @therealjencohen

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

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

Struggle with procrastination? In this episode of the Habits & Hustle podcast, Jennifer admits she is a natural procrastinator, especially when it comes to things she doesn’t enjoy doing or things she thinks she is bad at doing. Although, the reality of life is that we aren’t going to be good at everything and we also aren't going to enjoy doing everything–but we still have to do it. So, how do we overcome this and learn to break our toxic procrastination patterns?

If you can relate, get ready for Jennifer to share her best Habits & Hustle tips. She explores the different parameters she has implemented into her everyday life that have greatly changed the way she tackles tasks. She also explains how procrastination can be detrimental to our self esteem, how overcoming procrastination needs to become a habit, and the little things she does to eliminate distractions

All the tips Jennifer shares are simple, tangible, and available to you at any time for whenever you’re ready to start tackling your procrastination, too.

What’s discussed:

0:00 - Introduction to procrastination

1:45 - How some people don’t have time to procrastinate

2:05 - Why we procrastinate on the things we’re bad at

2:53 - How to make big tasks feel less daunting

3:37 - Getting things done first thing in the morning

4:39 - The correlation between procrastination and self esteem

5:59 - How to eliminate distractions

7:44 - Utilizing time blocking

8:30 - Tell us what you think in the Facebook group!

Key Takeaways:

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 about your ad choices. Visit megaphone.fm/adchoices

We spend so much time and energy choosing food that fuels our body, but what if we could use it as more than that? As medicine that’s tailored to our temperament and what our body is telling us it needs. 

Whether we need more grounding and nourishing, a metabolism boost, or something more cooling and hydrating. Ayurveda’s individualistic approach to health helps you lean into your natural constitution and align your diet (& lifestyle) around it. 

In this episode of Habits & Hustle, I’m joined by Radhi Devlukia-Shetty, a plant based cook and ayurvedic student. Together we discuss the complexity of finding balance in relationships, business and your health. Radhi shares her wealth of knowledge around Ayurvedic practices that can easily be added to our daily lives. We also explore the power of consistent effort with meditation, morning rituals, and other spiritual practices that let you personally ‘reset’ when you need it most.

Radhi Devlukia-Shetty is a plant based cook and recipe developer, mission-driven entrepreneur, well-being enthusiast, and a trained dietitian, nutritionist and ayurvedic student. Through her love of food she’s on a mission to bring more joy into your life, more spice into your kitchen and more vitality into your body. 

What we discuss…

(06:18) - Maintaining long-term intimate relationships amidst life’s challenges

(16:58) - Turning your passion into a business

(22:27) - The healing powers of spices & how to use them daily 

(30:30) - Learning to listen to your body’s intuitive & individual knowledge 

(40:29) - The importance of health as the ultimate investment

(45:25) - Transformative practice of mantra meditation & morning rituals 

(54:35) - Harnessing spiritual energy for personal growth 

(01:04:42) - Finding purpose and balance amidst uncertainty 

(01:13:48) - Influential Figures and Cultural Education

(01:17:02) - Understanding Ayurveda and your dosha - your Ayuervedic ‘love language’

…and more!

Thank you to our sponsors:

Pendulum: head over to pendulumlife.com and use my special code HUSTLE15 for 15% off your order.

Therasage: go to therasage.com and use code B-BOLD for 15% 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 Radhi:

Website: https://radhidevlukia.com/

Instagram: @radhidevlukia 

YouTube: @radhidevlu

Pre-Order the Book: https://www.joyfullbook.com/

Are you rejecting yourself before anyone else has the chance to?

In this solo episode of Habits and Hustle, I chat with you about self-rejection. I go over what it means, why we do it, what are some of the symptoms you are self-rejecting, and what you can do to overcome it. I also explain the difference between self-rejection and self-sabotage.

What we discuss:

01:04: What is self-rejection?

03:51: Self-rejection vs Self-sabotage: what’s the difference?

06:46: How to overcome self-rejection

Key takeaways:

• Self-rejection is when you reject yourself first, to avoid others rejecting you. When you self-reject, you put more value on others' thoughts and opinions than your own opinion of yourself. 

• Symptoms of self-rejection tend to evolve around self-punitive habits such as turning down or not accepting compliments, turning down opportunities you are being presented with, and bringing other people down based on things you see in yourself.

• To overcome self-rejection, you must replace a bad habit with a good one. This means learning how to accept compliments, learning how to become less judgemental of others and yourself, and taking a chance on yourself when presented with great opportunities. 

My links:

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

Instagram: @therealjencohen 

If you take a child out of a poor neighborhood and put them in a wealthier neighborhoods, they'll likely earn 30% more over their lifetime. 

This could be because of the network they get access to, or from simply observing wealthier people and realizing, hey, being born with a silver spoon doesn’t make you any better than me. 

Either way, having grit, self-efficacy, and practical optimism are 3 key ingredients to living a longer, fuller life. 

In this episode of Habits & Hustle, I’m joined by Dr. Sue Varma as we discuss practical strategies to bring practical optimism into your daily life, no matter where you are. How to break the patterns of negative thinking, how optimism and positivity can significantly influence recovery from traumatic events, and how to build self-efficacy into your kids. 

Dr. Sue Varma is a board certified psychiatrist and the author of Practical Optimism, a book that equips you with evidence-based tools and techniques to help you reach your career, financial, fitness, personal, and relationship goals more quickly and sustain momentum toward your future goals.

What we discuss…

(00:01) - Everything you need to know about practical optimism 

(11:09) - Dangers of rumination, how we perceive the world, and overcoming pessimism 

(17:40) - The power of practical optimism in literally extending your life 

(22:10) - How to develop resilience and create more purpose in your life 

(34:17) - The current state of mental health treatment and medications 

(44:25) - Social media’s dangerous impact on happiness

(53:15) - Empowering yourself and your children to have long-term success 

(58:13) - Having self-compassion and self-confidence to live a richer, more fulfilling life

…and more!

Thank you to our sponsors:

Pendulum: head over to pendulumlife.com and use my special code HUSTLE15 for 15% off your order.

Therasage: go to therasage.com and use code B-BOLD for 15% 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 Dr. Sue Varma: 

Website: https://www.doctorsuevarma.com/

Instagram: @doctorsuevarma

Order the Book: https://www.doctorsuevarma.com/book/

What does it mean to be bold?

In this solo episode of Habits and Hustle, I chat with you about what it means to be bold and how you can build your way up to taking bigger, better, and bolder actions. I also share why there’s no need for you to be afraid of coming off as rude when you’re acting bold; there is a big difference between the two.

What we discuss:

00:37: What does it mean to be bold?

02:01: What are some examples of being bold?

05:48: What’s the difference between being bold and rude?

09:33: What is a thirst trap?

Thank you to our sponsors:

Pendulum: head over to pendulumlife.com and use my special code HUSTLE15 for 15% off your order.

Therasage: go to therasage.com and use code B-BOLD for 15% 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

If you want to win at dating…there are a whole host of hoops you’re going to have to jump through. 

It’s not what we want to hear, but it’s the reality of the modern dating world. 

Single guys seem to have a plethora of successful, accomplished, beautiful women to choose from. Women? Not so much. And the data backs us up…

In this episode of Habits & Hustle podcast we’ve got the stats, the stories, and the secrets that will help you find love amidst a sea of singles. We tackle the big questions, from how your city impacts your love life to the power of a well-tailored suit. Plus, we don't shy away from the tough topics like age preferences on dating apps and the game-changing role of men's grooming habits.

What I discuss…

(00:01) - The reality of modern dating, it’s challenges, and some scary statistics 

(10:01) - How to navigate the world of dating apps and the challenge of gender dynamics 

(17:00) - The importance for men to invest in self-care and attention to detail with their personal style 

(23:30) - Reciprocity of effort and having realistic dating expectations 

…and more!

Thank you to our sponsors:

Therasage: head over to therasage.com and use my special code B-BOLD 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

Learn more about your ad choices. Visit megaphone.fm/adchoices

You’re scrolling on Instagram and stop dead in your tracks as you’re served an ad for a ‘new’ fitness product. 

Except it’s not new…it’s a slightly sleeker product from 20 years ago that promises you abs of steel in 28 days. While it feels like we face a new fitness trend every week, it’s scary to think that the promise of a ‘quick fix’ is just being recycled over and over again. 

In this episode of Habits & Hustle, I’m joined by Sal Di Stefano to reveal the truth behind some of the trends we’re (unfortunately) seeing re-emerge in the health and fitness space. We tackle intermittent fasting, not as a diet trend, but as a cultural practice. And break down how it's being used as another fast way to weight-loss despite its potential health risks, especially for women. 

We also debunk a whole host of myths such as: sweat-equals-weight-loss, how much cardio you actually need, plant based ‘milks’ vs dairy milk, the politicization of the vegan diet, and how supplements can completely transform your personal health journey. 

Sal Di Stefano is a personal trainer, co-founder of Mind Pump Media and co-host of Mind Pump, a podcast dedicated to providing truthful fitness and health information. Sal is dedicated to prioritizing health over appearance, and he aims to shift the direction of the fitness industry from aesthetic/insecurity based to one based in self-love and self-care.

What we discuss…

(00:01) - Breaking down the truth around major fitness trends

(10:32) - Are fake ‘milks’ actually better for you than dairy milk?

(17:02) - Collagen protein: is it worth the hype? 

(28:57) - The real benefits of intermittent fasting and cold plunges for fat loss 

(38:36) - Does sweat actually equal weight loss? And how to fix your relationship with exercise

(46:08) - How strength and metabolism are a better indicator of fitness progress than weight alone

(53:17) - The need for exercise consistency over variety and the effects of caffeine on your training 

(01:00:13) - How the use of supplements has transformed our personal health journeys 

(01:10:34) - Why detaching yourself from the diet crazed culture is essential to long term health 

…and more!

Thank you to our sponsors:

Pendulum: head over to pendulumlife.com and use my special code HUSTLE15 for 15% off your order.

Therasage: go to therasage.com and use code B-BOLD for 15% 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 Sal: 

Website: https://www.mindpumpmedia.com/

Podcast: https://mindpumppodcast.com/

Instagram: @mindpumpdistefano 

Learn more about your ad choices. Visit megaphone.fm/adchoices