Habits and Hustle - Jen Cohen

Latest Episodes:

Episode 535: Dr. Stephanie Venn-Watson: The Longevity Nutrient That Could Slow Aging and Protect Your Cells Mar 10, 2026

Show notes

Longevity science is shifting fast. New discoveries are revealing that aging may be influenced not just by genetics or lifestyle, but by specific nutrients that regulate cellular health.

In this episode of Habits & Hustle, I sit down with Dr. Stephanie Venn-Watson to explore the discovery of C15, a fatty acid that emerged from decades of research studying Navy dolphins. Her work suggests that declining C15 levels may weaken cell membranes, accelerate aging, and increase vulnerability to metabolic disease.

We break down how this molecule works, why not all saturated fats are the same, and how modern dietary shifts away from full-fat dairy may be contributing to widespread nutrient deficiencies.

We also discuss how C15 interacts with longevity pathways like AMPK and mTOR, the same pathways targeted by drugs like metformin and rapamycin, and why researchers believe C15 may function as a geroprotector — a compound capable of slowing biological aging.

Dr. Stephanie Venn-Watson is a veterinary epidemiologist, CEO of Seraphina Therapeutics, and author of The Longevity Nutrient. Her work bridges marine biology, epidemiology, and human longevity science to uncover how nutrition influences cellular aging.

What's Discussed

(07:48) How studying Navy dolphins led to a breakthrough in longevity research
(10:31) Why dolphins are a powerful model for studying human aging
(16:04) The discovery of C15 and its role in metabolic health
(17:33) Why not all saturated fats are harmful
(20:25) How C15 interacts with longevity pathways like mTOR and AMPK
(22:23) How modern diets may be creating a widespread C15 deficiency
(24:30) The link between C15 deficiency and accelerated cellular aging
(27:11) How dairy fat became the primary source of C15 in humans
(31:18) Why C15 may qualify as a "geroprotector"
(34:28) How to measure C15 levels through blood testing
(39:23) Signs of cellular fragility and biological aging in blood markers
(43:02) How C15 may influence inflammation and autoimmune conditions
(50:20) The lifestyle factors that matter most for longevity
(55:17) Other ways to increase C15 levels through diet and exercise

Thank you to our sponsors:

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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 Stephanie Venn-Watson:

Website: https://fatty15.com

Instagram: https://www.instagram.com/fatty15/?hl=it

LinkedIn: https://www.linkedin.com/in/stephanievennwatson/

Book: The Longevity Nutrient

Episode 534: The Real Reason Why Most People Don't Change Mar 06, 2026

Show notes

Most people say they want change, but their behavior tells a different story. Over time, repetition hardens into identity, and once something feels like who you are, the brain works to preserve it.

We dive deeper into this in the latest Habits & Hustle episode. We also chat about why comfort is more addictive than failure, how social circles punish growth, and why waiting to feel ready keeps you stuck in the same loop.

If you're serious about high performance and behavioral change, this episode forces you to look at the patterns you keep protecting.

What's Discussed:

(06:19) Why change threatens identity more than failure
(08:58) Comfort is more addictive than failure
(09:12) How social circles quietly punish growth
(11:27) Positive peer pressure and surrounding yourself with doers
(18:51) How complacency turns into resentment
(22:04) When comfort kills resourcefulness and ambition
(23:03) Why the story in your head feels worse than reality

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20 for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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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.

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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

Episode 533: Dr. Amy Shah: What Changes in Perimenopause and How Cortisol Drives Belly Fat After 40 Mar 03, 2026

Show notes

Midlife is not subtle. You're disciplined, productive, training harder than ever, and still waking up at 4AM wired, gaining belly fat, and realizing the formula that used to work no longer does.

In this Habits & Hustle episode, I'm joined by Dr. Amy Shah to break down why cortisol is the real driver behind stubborn weight gain and 3AM wakeups and how too much intensity can backfire after 40.

We also unpack her 30-30-3 Method and 4-3-2-1 Movement Framework so women can start a practical reset in just three days.

Dr. Amy Shah is a Double Board-Certified MD, Nutritionist, and New York Times Best Selling Author. She trained in internal medicine and immunology and studied nutrition at Cornell University. Amy is the author of I'm So Effing Hungry and I'm So Effing Tired, with Hormone Havoc forthcoming.

What's Discussed

(02:26) Morning sunlight and short movement to stabilize cortisol
(04:07) Leaving 20% unscheduled to reduce stress load
(11:57) 3-5AM wake-ups and cortisol spikes
(13:02) Why intense workouts increase belly fat after 40
(18:10) The 4-3-2-1 workout framework for midlife women
(28:28) Alcohol, sugar, sitting, and stress as aging drivers
(44:48) Sleep as the most underrated anti-aging tool
(49:52) Gut health as a foundation for hormone balance

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20 for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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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. Amy Shah:

Website: https://amymdwellness.com

Instagram: @dramyshah

Facebook: @drconfidential

Youtube: @dramyshah

Tiktok: @dramyshah

"Hormone Havoc" out February 24th: https://amymdwellness.com/pages/books

Episode 532: Building Focus and Follow Through With the Habits & Hustle Book Club Feb 27, 2026

Show notes

Endless scrolling doesn't sharpen your thinking. You probably can't remember 95% of what you just consumed, yet it still takes your time, attention, and even your money.

In this solo episode of Habits & Hustle, I share why I created The Habits & Hustle Book Club and what pushed me to build something that encourages completion instead of constant consumption.

We break down how a clear deadline builds accountability, why finishing a book strengthens follow-through in other areas of your life, and how using those spare 10 to 20 minutes to read instead of scroll can improve your focus over time.

Tune in to learn how the book club works, what kinds of books we're reading, and why finishing what you start changes more than just your reading list.

What's Discussed

(00:26) Why book clubs are trending again amid social media fatigue
(01:32) The polarization and comparison trap fueled by constant scrolling
(02:35) Why you don't remember 95 percent of what you consume online
(03:26) The shift toward real connection and community through reading
(06:08) TikTok shopping, impulse buying, and algorithm-driven spending
(12:11) Using a finite reading deadline to build accountability and follow-through

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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

Episode 531: Leslie John: Oversharing as a Competitive Advantage in Leadership and Negotiation Feb 24, 2026

Show notes

We've been conditioned to believe that saying less is safer. But playing it safe costs trust, influence, stronger negotiations, and deeper relationships because the line between "too much" and meaningful connection is further out than we think.

In the latest episode of Habits & Hustle, I'm joined by author Leslie John to break down the exact tipping point where leader vulnerability backfires, why holding your cards close in negotiation weakens your leverage, and how pushing slightly past your comfort zone builds real authority.

Leslie John is the James E. Burke Professor of Business Administration at Harvard Business School and author of Revealing: The Underrated Power of Oversharing. Her award-winning research appears in top academic journals and media including The New York Times, The Wall Street Journal, and The Economist.

What's Discussed

(04:00) Why oversharing feels risky but builds stronger relationships and influence
(06:31) The difference between emotional dumping and strategic vulnerability
(18:23) Disclosure flexibility and knowing when to reveal versus hold back
(20:55) Why long term relationships erode when partners stop sharing
(27:15) How strategic transparency increases trust and customer retention
(28:50) The most common negotiation mistake: leading with concealment
(34:03) Leader vulnerability and the tipping point where credibility drops
(41:01) Authenticity versus impulse and why emotional intelligence matters

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20 for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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 Leslie John:

Website: https://lesliekjohn.com

Instagram: @proflesliejohn

Youtube: @ProfLeslieJohn

X: @ProfLeslieJohn

Episode 530: Lindsey Vonn: Building Mental Toughness Through Injury, Pressure, and Setbacks Feb 20, 2026

Show notes

Success at the highest level often hides a harder truth: discipline, sacrifice, and relentless pressure can coexist with loneliness, self doubt, and burnout. When winning becomes routine and falling is inevitable, mental toughness is no longer optional, it is survival.

We dive deeper into this in the Habits & Hustle with Lindsey Vonn. We also chat about building resilience through failure, the real cost of elite performance, and redefining identity after retirement.

Lindsey Vonn is an American former World Cup alpine ski racer on the US Ski Team. She won four World Cup overall championships and ranks third among female skiers behind Annemarie Moser Proll and Mikaela Shiffrin, with three consecutive titles in 2008, 2009, and 2010, plus another in 2012.

What's Discussed

(05:48) Talent, work ethic, and the role of family in building drive
(12:22) Early elite training and the mental toughness it demands
(26:03) Career ending injuries and mental health after retirement
(29:59) A pro athlete's daily training balance of endurance, strength, and recovery
(39:31) Entrepreneurship and social media's mental toll
(47:24) Red light therapy, recovery tools, and what actually helps injuries
(53:45) Daily routines that support long term health
(1:02:09) Building resilience and confidence through the Lindsey Vonn Foundation

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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 Lindsey Vonn:

Website: https://lindseyvonn.com

Instagram: @lindseyvonn

Youtube: @LindseyVonn

TikTok: @lindseyvonn

Lindsey Vonn Foundation: https://lindseyvonnfoundation.org

Episode 529: Anastasia Soare: The Discipline That Built a Billion Dollar Brand and Why Obsession Beats Balance Feb 17, 2026

Show notes

Success isn't built by playing it safe or trying to do everything at once. This episode breaks down why obsession, discipline, and committing fully to one craft are often the real difference between stalled ideas and lasting success.

We dive deeper into this in the Habits & Hustle with Anastasia Soare. We also talk about why balance is overrated, how discipline beats talent, and what it actually takes to build a category from nothing.

Anastasia Soare is the founder and CEO of Anastasia Beverly Hills. She is a self-made entrepreneur known globally as the Queen of Eyebrows and built her career as an esthetician working with clients including Oprah Winfrey and Michelle Obama. She founded Anastasia Beverly Hills in 1997 and has been featured in outlets including The Wall Street Journal, Vogue, Allure, Harper's Bazaar, People, and Entertainment Tonight.

What's Discussed

(04:06) Immigrating from Romania and why survival shaped her work ethic
(07:24) Using the golden ratio to design brows and build a beauty category
(15:21) Solving real customer problems before building products or scaling
(19:33) Obsession, discipline, and competing with yourself instead of others
(29:12) Why opportunity only matters when preparation is already in place
(32:17) Simplifying contouring so everyday consumers can actually use makeup
(38:14) Firing her daughter and why earned authority matters in leadership
(41:48) Rejecting balance and embracing obsession to build something lasting

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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: http://instagram.com/therealjencohen

Books: https://jennifercohen.com/books

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

Find more from Anastasia Soare:

Instagram: https://instagram.com/anastasiasoare

Facebook: https://facebook.com/AnastasiaSoare

Anastasia's New Book: https://raisingbrowsbook.com

Episode 528: My Thoughts on Lindsey Vonn's Crash and Having an Olympian Mindset Feb 13, 2026

Show notes

Are you watching the Winter Olympics right now? Because if you are, then you've probably witnessed real-time examples of resilience, and it forces a bigger question: do you really know how resilient you are until you're tested?

In this Habits & Hustle episode, I am joined by one of my dearest, closest friends Shani to talk about resilience in its greatest form, the Winter Olympics, and to give a big shout out to Olympic champion Lindsey Vonn, who has been here on the podcast before.

We get into what it takes to compete at 41 years old, tear your ACL ten days before competition day and still show up, and why that level of commitment is what separates high performers from everyone else.

If you have something you want to accomplish or a standard you're ready to rise to, this conversation is your reminder that with the right mindset and real commitment, nothing can stop you. Tune in.

What's Discussed

(01:41) Lindsey Vonn's comeback story and competing at 41
(02:21) Tearing an ACL ten days before the Olympics and still choosing to compete
(03:16) Freak accident mechanics vs preexisting injuries in high-risk performance
(06:24) Are elite performers built different or shaped by relentless training
(07:26) Age, longevity, and the shifting ceiling of Olympic careers
(08:41) Modern recovery, training evolution, and extending athletic prime

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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

Episode 527: Jack Dell'Accio: How Your Mattress Impacts REM Sleep, Brain Recovery and Performance Feb 10, 2026

Show notes

You can sleep eight hours, follow all the usual tips, and still feel foggy and sore. If recovery isn't improving, the problem usually is the environment you're ignoring at bedtime.

In this episode of Habits & Hustle, I sit down with certified sleep coach Jack Dell'Accio to break down why "cooling" mattresses backfire, what actually drives REM and deep sleep, and how toxins and EMFs keep the nervous system stuck in survival mode.

Jack Dell'Accio is a Certified Sleep Coach with over 20 years of experience studying restorative rest and sleep environments. He is the Founder and CEO of Essentia, a company focused on non toxic, organically made mattresses designed to support neurological and physical restoration.

What's Discussed

(01:12) Why mattresses are overlooked despite being the biggest sleep exposure
(07:28) REM and deep sleep as drivers of brain detox and physical recovery
(08:44) How EMFs alter blood behavior and keep the brain in defense mode
(15:51) Why mattress toxins stimulate the nervous system and reduce deep sleep
(21:39) How sleep tracking increases pressure and backfires on performance
(24:08) Why most organic mattresses still rely on coils and fall short
(29:22) How "cooling" mattresses fragment sleep through constant repositioning
(42:51) Sleep hygiene versus sleep environment and why people confuse the two

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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: http://instagram.com/therealjencohen

Books: https://jennifercohen.com/books

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

Find more from Jack Dell'Accio:

Website: https://myessentia.com

Instagram: https://instagram.com/jackdellacciosleep https://instagram.com/essentiaorganicmattress

Youtube: https://youtube.com/@EssentiaOrganicMattress

Episode 526: Liron Kayvan: Smart Strength Training That Builds Results Without Injury or Burnout Feb 05, 2026

Show notes

Lifting heavier, training to exhaustion, and pushing through pain are often labeled as discipline, yet they are some of the fastest ways to stall progress and get injured. The real problem is misunderstanding how intensity and reps actually drive results over time.

In this Fitness Friday episode we get into why pushing past your limits is not discipline, what rep ranges actually drive results, and how fitness is increasingly shaping behavior, consistency, and social connection.

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's Discussed

(00:52) Why mastering bodyweight movements should come before lifting
(02:56) How machines allow higher intensity and safety without perfect form
(04:36) Why workout intensity matters more than how heavy you lift
(06:02) The rep ranges that actually support strength and muscle growth
(13:40) How group fitness creates consistency through structure and accountability
(15:00) Why fitness spaces are replacing bars as social connection hubs
(17:56) How padel and running clubs blend movement, community, and lifestyle
(22:07) Why pickleball and other "low-impact" sports carry unexpected injury risk

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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: 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