Habits and Hustle helps share the stories, habits, and rituals of people's journeys on living fulfilled lives. Host Jennifer Cohen interviews thought leaders, e...
Episode 437: Annie Särnblad: How to Spot Lies and Detect True Emotions in Seconds
Ever wonder when someone is lying to you? In this episode on the Habits and Hustle podcast, I talk with Annie Särnblad, known as the "Human Lie Detector," as she reveals how micro-expressions expose our true emotions.
We dive into the science of facial expressions and how they're biologically hardwired. We also discuss tips for navigating dating and business negotiations and why your intuition about someone's true intentions is often based on fleeting facial movements.
Annie Särnblad is a world-renowned expert in reading facial expressions and a strategic advisor who has taught her skills to over 5,000 CEOs and business leaders globally. Certified in the Facial Action Coding System (FACS), she can identify and interpret the 10,000 different muscle combinations that create human facial expressions. She is the author of three books, including "Diary of a Human Lie Detector: Facial Expressions in Love, Lust, and Lies."
What We Discuss:
06:01 The Power of Boldness
11:58 Understanding Facial Expressions
17:56 Micro vs. Macro Expressions
24:01 Identifying Fake Smiles and Phoniness
24:40 The Importance of Nonverbal Cues
28:00 Attraction vs. Emotional Attachment
35:28 Teaching Children to Recognize Emotions
45:05 Identifying Predatory Behavior in Kids
51:13 Understanding Attraction Through Body Language
54:22 Identifying Narcissism: Signs and Signals
59:34 The Complexity of Narcissistic Relationships
01:01:46 Detecting Lies: Key Indicators
01:08:39 Practical Applications of Micro Expressions
…and more!
Thank you to our sponsors:
AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE
Therasage: Head over to therasage.com and use code Be Bold for 15% off
TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.
Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.
BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase.
Timeline Nutrition: Get 10% off your first order at timeline.com/cohen
Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.
Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.
Momentous: Shop this link and use code Jen for 20% 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 Annie Särnblad:
Website: https://anniesarnblad.com/
Instagram: https://www.instagram.com/annie.sarnblad/
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1:09:14
Episode 436: Tara LaFerrara: Why Strength Training Beats Cardio for Women's Long-Term Health
Are cardio workouts or strength training better for women? Fitness coach Tara settles this ongoing debate in this Fitness Friday episode on the Habits and Hustle Podcast.
We discuss why cardio, despite its mental clarity benefits, can lead to increased hunger and calorie consumption, while strength training increases resting metabolic rate through muscle development. We also dive into Tara's personal journey from HIIT workouts to strength training, the mindset shift required to make this transition, and her minimalist approach to supplements, focusing primarily on protein and creatine for optimal results.
Tara LaFerrara is a certified strength and mobility coach who transformed personal struggles with body image and unhealthy habits into a mission to help women approach fitness from a holistic perspective. With 13 years of industry experience, she advocates for sustainable, enjoyable movement rather than strict regimens, empowering clients through her app Broadzit and virtual training programs. Tara specializes in a well-rounded approach to fitness that combines strength training expertise with mindset coaching, emphasizing community support and individual needs.
What we discuss:
Why strength training is superior to cardio for women's longevity
The mental clarity paradox of cardio vs. its impact on hunger
How increased muscle mass elevates resting metabolic rate
The aesthetic differences between "cardio bodies" vs. "strength training bodies"
Making the transition from cardio to strength training
The importance of patience and growth mindset during lifestyle changes
Supplement recommendations: creatine benefits and proper dosage
Protein intake strategies for muscle development
Thank you to our sponsor:
AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE
Therasage: Head over to therasage.com and use code Be Bold for 15% off
TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.
Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.
BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase.
Timeline Nutrition: Get 10% off your first order at timeline.com/cohen
Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.
Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.
Momentous: Shop this link and use code Jen for 20% off
To learn more about Tara LaFerrara:
Website: https://www.taralaferrara.com/
Instagram: https://www.instagram.com/taralaferrara
Podcast: Broads: The Bold & Badass Fitness Podcast for Women
Find more from Jen:
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements
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12:31
Episode 435: Dr. Stacy Sims: Workout Like a Woman Not a "Little Man" + How To Train Based on Hormones
Ever wonder why your fitness routine doesn't yield the same results as your male workout partner's? In this episode on the Habits and Hustle podcast, I talk with exercise physiologist and nutrition scientist Dr. Stacy Sims, as she reveals that women's bodies respond completely differently to exercise due to our unique physiology.
We dive into the importance of tailored training protocols for women, especially during different life stages such as puberty, perimenopause, and menopause. We also discuss essential supplements, the implications of using Ozempic for weight loss, the benefits of exercise over pharmaceutical interventions, and underrated health tips.
Dr. Stacy Sims is a forward-thinking exercise physiologist and nutrition scientist with an MSc and PhD who specializes in female-specific training, nutrition, and health. Named one of the top visionaries in the running industry and featured as one of the top women changing the paradigm of her field by Outside Magazine, she is the author of the groundbreaking book ROAR and creator of the "Women Are Not Small Men" philosophy. Dr. Sims has published over 100 peer-reviewed papers, directed research programs at Stanford, AUT University, and the University of Waikato, and continues to advocate for women's health through her courses, speaking engagements, and research.
What We Discuss:
02:58 Understanding Women's Physiology
06:00 The Importance of Tailored Training for Women
10:08 Injury Risks and Biomechanics in Women
14:02 Navigating Perimenopause and Menopause
19:54 Effective Training Strategies for Women
25:03 The Role of High-Intensity Training
29:58 Jump Training and Bone Health
35:15 Understanding Ground Reaction Forces
35:43 Fasting and Women's Health
38:38 Hormonal Sensitivity and Nutrition
40:24 Protein Needs for Women
42:13 Plant-Based Protein Sources
45:38 Essential Supplements for Women's Health
49:41 Peptides and Their Efficacy
50:58 The Ozempic Craze
54:17 Microdosing and Inflammation
56:20 Training Across Different Life Stages
01:01:55 Underrated and Overrated Health Tips
01:03:40 Saunas vs. Cold Therapy
…and more!
Thank you to our sponsors:
AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE
Therasage: Head over to therasage.com and use code Be Bold for 15% off
TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.
Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.
BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase.
Timeline Nutrition: Get 10% off your first order at timeline.com/cohen
Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.
Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.
Momentous: Shop this link and use code Jen for 20% 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. Stacy Sims:
Website: https://www.drstacysims.com/
Instagram: https://www.instagram.com/drstacysims
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1:04:35
Episode 434: Tara LaFerrara: How to Build Glutes, Time-Wasting Exercises and the Truth about Belly Fat
Are hip thrusts better than squats for building glutes?
Fitness coach Tara LaFerrara settles the age-old debate in this week's Fitness Friday episode on the Habits and Hustle Podcast. According to Tara, hip thrusts are indeed superior for glute development, with numerous studies backing this claim. But the real takeaway? The boring basics are what actually work.
We discuss why compound movements like squats, deadlifts, and presses deliver better results than isolation exercises and debunk the myth of spot-toning abs. We also dive into how to determine if you're lifting heavy enough using the RPE scale, appropriate rep ranges for different fitness goals, and why consistent "boring basics" outperform flashy social media workout trends in delivering real results.
Tara LaFerrara is a certified strength and mobility coach who transformed personal struggles with body image and unhealthy habits into a mission to help women approach fitness from a holistic perspective. With 13 years of industry experience, she advocates for sustainable, enjoyable movement rather than strict regimens, empowering clients through her app Broadzit and virtual training programs. Tara specializes in a well-rounded approach to fitness that combines strength training expertise with mindset coaching, emphasizing community support and individual needs.
What we discuss:
Hip thrusts vs. squats for glute development
The benefits of different compound exercises
"Waste of time" exercises
The truth about spot-toning and targeting belly fat
Women's common fears about lifting heavy weights
How to know if you're lifting heavy enough (RPE scale)
What progressive overload is and how to implement it
Breaking through plateaus in your training
The importance of consistency over flashy workout routines
Thank you to our sponsor:
AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE
Therasage: Head over to therasage.com and use code Be Bold for 15% off
TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.
Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.
BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase.
Timeline Nutrition: Get 10% off your first order at timeline.com/cohen
Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.
Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.
Momentous: Shop this link and use code Jen for 20% off
To learn more about Tara LaFerrara:
Website: https://www.taralaferrara.com/
Instagram: https://www.instagram.com/taralaferrara
Podcast: Broads: The Bold & Badass Fitness Podcast for Women
Find more from Jen:
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements
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18:10
Episode 433: Dr. Andy Galpin: Forget Diet Trends - Simple Nutrition Principles That Actually Work
Ever wonder what a world-class performance specialist eats to fuel his day? You might be surprised to learn it includes wild game like elk, deer, and yes, even bear meat! In this episode of Habits and Hustle, I talk with Dr. Andy Galpin, a leading expert in human performance who works with elite athletes across multiple sports.
Dr. Galpin cuts through the noise of trendy diets to share fundamental nutrition principles that drive performance. We dive into why calorie balance, whole foods, and adequate protein (about 1g per pound of bodyweight) matter more than following any specific eating schedule. We also discuss hunting, eating bear meat, and how nutrition needs differ based on activity. Overall, Dr. Galpin emphasizes individualization, finding what works for your specific body, goals, and lifestyle rather than following one-size-fits-all approaches.
Dr. Andy Galpin PhD is a tenured full Professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations.
What We Discuss:
(01:01) Optimal Nutrition for High Performance
(10:11) Protein Intake and Wild Game Consumption
(21:03) Impact of Blending on Digestion
(25:22) Importance of Fiber Intake and Supplements
(33:11) Understanding the Impact of Supplements
(44:19) Magnesium Supplements and Nutrition Insights
(52:30) Antioxidants, Supplementation, and Coaching Program
(01:03:12) Daily Routine and Coaching Philosophy
…and more!
Thank you to our sponsors:
AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE
Therasage: Head over to therasage.com and use code Be Bold for 15% off
TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100.
Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.
BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase.
Timeline Nutrition: Get 10% off your first order at timeline.com/cohen
Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.
Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.
Momentous: Shop this link and use code Jen for 20% 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. Andy Galpin:
Website: https://www.andygalpin.com/
Podcast: Perform
Instagram: @drandygalpin
Habits and Hustle helps share the stories, habits, and rituals of people's journeys on living fulfilled lives. Host Jennifer Cohen interviews thought leaders, entrepreneurs, and overall extraordinary people who share their insight and open up about the normally hidden aspects that have made a difference in their success.