Michael Chernow doesn’t want you to take the bait in today’s Monday Moments. He dives into why it’s best to think before you act, how he’s been guilty of taking the bait himself, and more.

Michael Chernow has lived a few different lives—bartender, restaurant owner, wellness junkie, and now founder of Kreatures of Habit, a CPG (consumer packaged goods) brand built around healthy routines and real-life lessons. In this episode, Michael gets real about the highs and lows: growing up in NYC, getting sober, building restaurants, and starting over in a completely different industry.

We talk about the messy stuff—mistakes, mindset shifts, burnout—and how those tough moments actually laid the groundwork for what he’s doing now. If you're building a business, changing careers, or just trying to get your habits on track, this one’s full of gold.

Hit play, and maybe grab a notebook, as Michael shares about:

Growing up in NYC: Michael’s early influences

Getting sober: The turning point that changed everything

Entering the restaurant world: From vision to reality, and the beginning of Michael’s entrepreneurial journey

Launching Kreatures of Habit: The series of events that led KOH to being a CPG brand

If you loved today’s show, please spread the love by leaving the show a 5-star rating and review. And if you really really loved it, share it with a friend that would enjoy following along on our journey as well! Until next week, Kreatures. Let’s do this thing!

TIMESTAMPS:

2:06 Growing up in NYC

10:14 Getting sober

16:49 Entering the restaurant world

21:28 Launching Kreatures of Habit

Happy Monday, y’all! Host, Michael Chernow, is asked about his nutrition ALL. THE. TIME. When should I eat? What should I eat? Should I be keto? High carb? The questions are truly endless. Sharing what he eats in a day and why, Michael aims to help listeners navigate their own nutrition journey by sharing what helps him. If you're trying to build a healthier lifestyle, boost energy, or just want to know what someone in the wellness space actually eats, this episode is packed with actionable nutrition tips and real-life insights to help you navigate your own journey.

David Reggina, co-founder of Ace Sanctuary and host of the No Snooze Podcast, joins Michael Chernow on the mic for a raw and inspiring episode of the Kreatures of Habit Podcast. They dive deep into Dave's personal battle with body dysmorphia, how podcasts rocket him into personal development and transformed his mindset, and the power of daily gratitude practices. Dave also opens up about his mother’s addiction and recovery, overcoming fear, and how men’s mental health work changed his life. If you're into personal growth, mental health, and real talk about transformation, this episode is for you.

The guys dive into:

• Struggling with self-image: Dave shares about his experience with body dysmorphia 
• Dave’s morning routines & ritual: The recipe to success
• How a morning routine helped rebuild his mindset
• Podcasts & personal development: Dave’s launch into better habits and lifestyle transformation
• You are your thoughts: Why fear is a mental fabrication
• Dave’s deep dive into men’s work: The power of vulnerability and emotional healing

If you loved today’s episode as much as we did, please be sure to subscribe. And, if you really really love us, leave the show a 5-star rating & review. See you next week, Kreatures.

TIMESTAMPS:

2:08 Struggling with self-image

16:16 Dave’s morning routines & ritual

22:04 Podcasts & personal development

30:05 Fear is a fabrication of our mind

33:23 Dave’s deep dive into men’s work

Looking for Monday motivation to kickstart your fitness journey? In this episode, Michael Chernow answers the top 3 most frequently asked fitness questions from his community. Get an inside look into his personal workout routine and discover the “why” behind each tip.

Michael breaks down:

• The importance of rest periods for muscle recovery and performance
  

• How progressive overload works and how to use it to build strength
  

• His top cardio tips for weight loss and maximizing fat burn

Whether you're a beginner or seasoned athlete, this quick, info-packed episode delivers actionable advice to boost your fitness results. Hit play and get inspired to move smarter this week!

Latt Mansor, Research Lead at Ketone-IQ, returns to the podcast to share exciting updates from the company and dive deep into the science behind ketones, body data, and cardiovascular health. With a PhD in Physiology, Anatomy and Genetics, Latt brings a wealth of knowledge to today’s episode. Whether you're interested in the role of ketones in your body or how to gather meaningful data to optimize health, today’s conversation covers it all! 

Today, the guys explore:

What’s Cooking at Ketone-IQ?: The latest breakthroughs and cool projects happening at Ketone-IQ.

Data-Driven Health: Overwhelmed with what to track? What data is helpful to know when reaching for peak performance and optimization.

Ketones & Gut Health: Is there a link? Latt gives us the lowdown on ketones' potential effects on your gut.

Latt’s Passion For Heart Health: Why this topic is near and dear to Latt, his health journey, and the role ketones play

Ketone-IQ: A New Micronutrient for the Modern World: Could there be a 4th macronutrient? 

If you loved today’s show, be sure to share it with someone that will get just as much out of it, and don’t forget to hit that subscribe button so you never miss an update on all things health, performance, and cutting-edge science. See you next week, Kreatures!

TIMESTAMPS:

5:29 What’s Cooking at Ketone-IQ

13:16 Data-Driven Health

15:59 Ketones & Gut Health

22:24 Latt’s Passion For Heart Health

30:36 Ketone-IQ: A New Micronutrient for the Modern World

Even Mr. Habit-Stacker himself, Michael Chernow, takes a break from time to time! In this episode, Michael dives into the importance of taking intentional breaks and how doing so can help you achieve balance in your life. We often hear about the hustle and grind, but Michael shares how shifting your mindset around breaks can actually help you become more productive and aligned with your goals.

General manager of Kreatures of Habit, Victor Lee, joins us on the mic today and is flipping the script. Never before has KOH Founder, Michael Chernow, been interviewed on his own show, so let’s give it a go! Tune in as Michael and Victor discuss the origin story of Kreatures of Habit, the unique life experiences and expertise each bring to the business, and the secret behind KOH’s growth.

Today, the two dive into:

Who is Victor Lee: Learn about KOH’s General Manager Victor Lee. His background, his journey, and what drives his success.

The Origin Story of Kreatures of Habit: Discover how Michael and his team started KOH, the initial challenges they faced, and the vision that fueled their mission.

KOH’s Launch in 2021: Michael shares his emotions and thoughts when KOH officially launched, and how it felt to bring this vision to life in a competitive market.

What’s Driving KOH’s Growth: We explore the key factors behind KOH’s remarkable growth trajectory, including unique strategies and a commitment to innovation.

Strong Motivation: The Power of Knowing You Have Something - Michael reflects on the driving force that keeps him and the team motivated, even through challenges, and why confidence in your product is essential for success.

Thank you for being along for the ride! This is just the beginning, and we couldn’t do it without each and every one of you. To help drive our mission forward, please leave the show a 5-star rating and review! Until next week, Kreatures–let’s get it!

TIMESTAMPS:

1:43 Who is Victor Lee?

7:00 The origin story of Kreatures of Habit

31:08 KOH’s Launch in 2021

37:49 What’s Driving KOH’s Growth?

48:52 Strong Motivation

Michael Chernow is back on the mic, exploring the two types of people in this world: Givers and Takers. Whether in business, relationships, or everyday life, the difference is clear. Takers are driven by ego and greed, leaving you feeling drained and empty – they are like energy vampires, sucking the good out of every interaction. On the other hand, Givers bring positive energy, showing up in service of connection, understanding, and mutual respect. Interacting with a Giver leaves you feeling inspired, cheerful, and full of purpose.

Which type of person do you want to be? Tune in as Michael dives into the impact of these energy dynamics and how they shape our lives, businesses, and relationships.

On today’s episode of the Kreatures of Habit Podcast, Amanda Armstrong, founder of Rise As We and host of the Regulate and Rewrite: An Anxiety and Depression Podcast, joins Michael Chernow for an empowering conversation about the key differences between anxiety and depression. Understanding both conditions through the lens of nervous system regulation (or in depression and anxiety’s case dysregulation) Amanda shares practical strategies for managing both. Understanding our system, hyper, and hypoarousal, Amanda shares how we can best make sense of these symptoms and ultimately mitigate them. Tune in for expert advice on understanding and reframing your anxiety and depression, and establishing healthy routines that can improve your overall well-being.

Amanda and Michael dive into:

Amanda’s background: Her journey into Mental Health advocacy

Reframing anxiety & depression: Understanding the nervous system & root causes

The first step to overcoming depression: Practical advice for getting started

Amanda's morning routine: Breakfast, breathwork, and sunshine for stress relief and anxiety management

Simple Sleep Habits That Can Improve Your Mental Health: You’re going to want to give these a try

We hope these reframes, tips, and regulation tools were as helpful for you as they were for us. If you loved today’s show, be sure to subscribe and share with a friend that would find it equally as beneficial! See you next week, Kreatures!

TIMESTAMPS:

3:30 Amanda’s background

9:30 Reframing anxiety & depression

21:58 The first step to overcoming depression

34:55 Amanda's morning routine

44:40 Simple Sleep Habits

Other resources:

Follow Amanda: https://www.instagram.com/amandaontherise/?hl=en

Check out the Regulate & Rewire podcast: https://www.riseaswe.com/podcast

Explore Rise As We: https://www.riseaswe.com/
Snag Amanda’s Book, “Healing Through The Vagus Nerve”: https://www.riseaswe.com/vagusnerve