Habits and Hustle

The Greek word "soma" means body. Somatic exercises were first researched in the 1970s as a way to release trauma and stress through tiny physical movements, bypassing the mind entirely. 

Decades later, most people still think it sounds like a woo-woo wellness trend. That gap between what the science says and what people assume is exactly why I wanted to sit down with Liz Tenuto.

Liz, better known as The Workout Witch, has nearly 5 million followers, 240,000 students, and a 99% success rate with her courses. She holds a degree in Psychology from UC Santa Barbara, is certified in Pilates and Reiki, and spent six years being mentored in the Feldenkrais Method under Augusta Moore. With fifteen years of hands-on teaching experience, she bridges science, movement, and somatic practice to help people release stress, stored trauma, and tension from their bodies, using the same methods that got her off beta blockers for anxiety. Her work has been featured in USA Today, BBC News, Harper's Bazaar France, and more.  

In this Fitness Friday episode with Liz, part one of a three-part series, she shows me several somatic exercises live on the podcast. One of them nearly put me to sleep on camera! She also breaks down why your body holds onto stress long after your mind has moved on, what chronic stress is actually doing to the way you look and feel, and why so many people struggle with pain, bloating, and sleep issues that no doctor can fully explain.

If you have ever felt like your body is working against you no matter what you try, this conversation will change how you think about where stress actually lives and what it takes to release it.

What's Discussed:


(00:00) What is somatic healing and how it differs from meditation, breathwork, and talk therapy.


(03:20) How a ballet dancer with PTSD discovered somatics out of desperation.


(04:06) The first somatics class that changed everything and why it made her cry in the bathroom.


(04:42) How somatics reestablishes the mind-body connection when your nervous system is stuck in freeze.


(05:27) The live forehead exercise that calms your fight-flight response in under a minute.


(07:25) Why this simple exercise can make you feel like falling asleep almost instantly.


(07:37) The cranial nerve behind the forehead exercise and why it works so fast.


(08:23) The ear pulling exercise that stimulates your vagus nerve and gives you an instant energy boost.


(10:40) How bilateral stimulation connects somatic exercises to EMDR therapy.


(11:44) What CPTSD is and why somatic exercises help people heal trauma without verbalizing it.


(12:21) The different schools of somatics that have been researched since the 1970s.


(13:29) The somatic exercise for sciatica using a figure four position and gentle rocking.


(15:19) How stress accelerates aging and why chronic stress caused a gray streak during a toxic marriage.


(16:57) Why your body diverts energy away from repair systems when stuck in survival mode.


(19:48) The scalp exercise that brings blood flow back and helps repigment gray hair.


(21:41) The "chair twerking" bloating exercise that can make a difference in as little as three days.


(24:18) Why sequencing matters and one exercise alone is not enough for lasting results.


(25:11) How somatic exercises work as a full wellness modality for strength, stress, and emotional healing.

Thank You to Our Sponsors!

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Find more from Jen Cohen: 

Website: www.jennifercohen.com

Instagram: @therealjencohen

Books: www.jennifercohen.com/books

Speaking: www.jennifercohen.com/speaking-engagements

Find more from Liz Tenuto:

Website: https://theworkoutwitch.com/ 

Instagram: @theworkoutwitch

TikTok: @theworkoutwitch 

YouTube: @theworkoutwitch

Threads: @theworkoutwitch

Facebook:The Workout Witch

Embody App: https://theworkoutwitch.com/products/embody 

When The Body Speaks Book: https://theworkoutwitch.com/pages/book

GLP-1s are the fastest growing drug trend in health right now. But a 30-year fasting study says there's something every user needs to know before their next dose.

Dr. Valter Longo has spent 30 years studying aging and longevity at USC, running over 40 clinical trials on what actually makes people live longer and healthier. What he found challenges almost everything the wellness industry is pushing right now, from 16-hour fasting windows to high-protein diets to GLP-1 drugs.

In this episode of Habits and Hustle, Dr. Longo breaks down the science behind the Fasting Mimicking Diet (FMD), why 12 hours of fasting beats 16, and what centenarians around the world actually eat. He also shares his latest research on cancer, Alzheimer's, and why your body already has the tools to heal itself if you stop getting in its way.

It's time to ask the right questions about the hottest longevity trends that are costing people more than helping them.

What's Discussed:


(2:01) Who is Dr. Longo and the training behind his research.


(3:18) The hypothesis behind why we should be fasting differently.


(5:39) What a Fasting Mimicking Diet actually contains and why.


(7:27) The difference between the longevity diet and the FMD.


(8:30) Why 12 hours of fasting beats 16 every time.


(11:18) The hidden risks of skipping breakfast nobody talks about.


(15:47) How the FMD resets your body's locked-in weight.


(21:12) How the "recipe" behind the FMD was built over 20 years.


(29:51) Why the cancer, Alzheimer's, and diabetes versions of FMD are all different.


(35:11) The trial showing nearly double survival rates in cancer patients.


(38:04) Dr. Longo’s real take on protein and why less may mean longer life.


(51:24) How often you should actually do the FMD.


(53:08) What the research says about fasting and women.


(56:40) Dr. Longo’s honest breakdown of GLP-1 risks and side effects.


(1:16:19) Findings beyond fasting that slow aging.


(1:23:21) The four things the FMD triggers that nothing else does.


(1:36:31) Why nutrition beats exercise for longevity and why that's not the full story.

Thank you to my sponsors!Kion: Visit getkion.com/habits for 20% off.

AirDoctor: Head to AirDoctorPro.com and use promo code HUSTLE to get up to $300 off today! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty (an $84 value) FREE!

AX3®: Visit www.AX3.life to get a 20% discount on your first order with promo code HUSTLE at checkout.

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

Find more from Jen Cohen: 

Website: www.jennifercohen.com

Instagram: @therealjencohen

Books: www.jennifercohen.com/books

Speaking: www.jennifercohen.com/speaking-engagements

Find more from Dr. Valter Longo:

Website: https://valterlongo.com/ 

Instagram: @prof_valterlongo 

Facebook: Prof. Valter Longo

YouTube: @Prof.ValterLongo

Fasting Cancer Book: www.valterlongo.com/professor-longos-new-book-fasting-cancer/ 

Longevity Diet Book: www.valterlongo.com/the-longevity-diet/ 

The Weight of Longevity Book (Italian): www.amazon.it/ 

Fasting and the Longevity Revolution Documentary: www.fastingandthelongevityrevolution.com/ Dr. Longo’s Foundations: 

US: www.createcures.org/ 

Italy: www.fondazionevalterlongo.org/en/

The problem was never that you didn't know what to do. It's that you keep letting the version of you who doesn't feel like doing it cast the deciding vote.

That's the trap. We make decisions based on how we feel before the thing, instead of how we'll feel after it. 

And before anything hard, the feeling is always the same: tired, unmotivated, full of reasons to wait. If that's the voice you're listening to, of course you're stuck restarting. You've handed the mic to the wrong version of yourself.

We try to fix this with more discipline, more motivation, or another reset on Monday. None of it works for long, because none of it changes the question you're asking yourself in the moment that actually matters.

In this episode of Habits & Hustle, I break down the one question that changed how I show up for the gym, the hard conversations, and everything I'd rather put off. No system. No reset. Just a different way to decide.

You don't need more motivation. You need to stop letting the wrong version of you decide. 

Let's dive in!

What's Discussed:


(01:16) The one shift in focus that changes how you make every hard decision.


(02:06) Why chasing happiness directly is the reason you never feel it.


(03:08) The backwards way we wait for motivation to show up.


(04:08) What the gym actually proves about every other thing you avoid.


(04:52) The pattern hiding inside one-night stands, tequila, and skipped workouts.


(07:41) Why the conversations you're putting off are costing you more than having them.


(08:55) The reason rumination makes you suffer twice and how to stop the loop.


(09:56) The feeling that should actually drive your decisions (and the one that shouldn't).

Thank you to my sponsors!Kion: Visit getkion.com/habits for 20% off.

AirDoctor: Head to AirDoctorPro.com and use promo code HUSTLE to get up to $300 off today! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty (an $84 value) FREE!

AX3®: Visit www.AX3.life to get a 20% discount on your first order with promo code HUSTLE at checkout.

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

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen

Books: https://jennifercohen.com/books

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

I live by one rule that has shaped almost every good thing in my career: do the thing first and ask for forgiveness later. Not permission. Forgiveness. The people who wait for the right connection, the right introduction, the right moment, usually end up watching someone bolder walk past them into the room they were trying to get into.

That is exactly why I wanted to sit down with James Dumoulin.

James is the 23-year-old founder of School of Hard Knocks, the media brand you have almost certainly seen on your feed even if you never clocked the name. He is the guy who walks up to strangers in G-Wagons and Rolexes and asks them how much money they make. That one move, repeated enough times, turned into 48 billionaire interviews, 22 million followers, and an 8-figure business before most people his age have figured out what they want to do after college.

In this episode, James breaks down how he actually built the empire, the business decisions that saved it, why he turned down hundreds of thousands in easy sponsorship money, and the one question he asks every wealthy person he meets. He also gets into what he thinks his own generation is getting wrong, why the gatekeepers are the reason most people never land the meeting, how he cold-emailed Mark Cuban and got a yes in three seconds, and the moment going viral almost cost him everything.

If you have ever hesitated to make the ask, send the email, or walk up to the person, this conversation will change how you think about what is actually possible.

What's Discussed:


(02:15) How James went from working at Chick-fil-A to building School of Hard Knocks.


(08:20) How he got Mark Cuban as his first big interview through a cold email.


(11:05) The only metric on social media that actually matters. 


(14:30) What makes the first three to five seconds of a video work & why the hook is everything.


(18:45) Why going viral once is not a business and how the platforms can take it all away overnight.


(21:20) The moment School of Hard Knocks went from $30k a month to under $5k in a single day.


(24:10) Why Facebook pays more than Instagram, TikTok, and YouTube combined.


(26:30) The sponsorships James turned down to protect the brand. 


(31:15) How he built multiple businesses on top of the content. 


(36:00) What it is actually like behind the scenes trying to interview Tom Cruise.


(40:20) Why the most successful people are the easiest to reach and the gatekeepers are the real bottleneck.


(46:10) What James thinks his own generation is getting completely wrong about work and life.


(52:30) The one piece of advice from a Goodyear executive that James has lived by ever since.


(58:15) The mindset shift that separates billionaires from everyone else.


(1:04:40) Why he still edits every single video himself even with 70 employees.


(1:10:25) How to build a personal brand if you are starting in your 40s or 50s and not fluent in digital.


(1:15:50) What is next for The School of Hard Knocks and the new channels James is building.

Thank you to my sponsors!Kion: Visit getkion.com/habits for 20% off.

AirDoctor: Head to AirDoctorPro.com and use promo code HUSTLE to get up to $300 off today! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty (an $84 value) FREE!

AX3®: Visit www.AX3.life to get a 20% discount on your first order with promo code HUSTLE at checkout.

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

Find more from Jen Cohen: 

Website: www.jennifercohen.com

Instagram: @therealjencohen

Books: www.jennifercohen.com/books

Speaking: www.jennifercohen.com/speaking-engagements

Find more from James Dumoulin:

James’s Instagram: @realjamesdumoulin

School of Hard Knocks Instagram: @theschoolofhardknockz

School of Hard Knocks YouTube: @theschoolofhardknocks

School of Mentors YouTube: @jointheschoolofmentors

School of Mentors Community: https://www.skool.com/schoolofmentors

School of Content Consulting: https://www.skool.com/schoolofcontent

Are you having a hard time connecting with your kid to know what they’re up to? 

By the age of 10, kids may start to have short answers like “fine” and speak less to us parents because their brains develop and start navigating more independence over parental guidance.

As parents, we want to make sure what is happening with our kids and it can be frustrating to get them to share more which sometimes leads to yelling. 

Kids are sensitive to our emotions as parents and they would rather distance themselves and become more mute when met with frustration and stress. 

In this episode of Habits & Hustle, I share some communication strategies that I learned from the communication experts and behavioral psychologists I met from this podcast and how it worked for me and my sons.  

It is so possible to have fun and engaging conversations with your kids without them feeling dismissed or ignored and you pulling your hair out of frustration. Let’s dive in!

What's Discussed:


(01:30) The first rule: what active listening actually looks like and why it matters.


(02:12) Why being physically present isn't the same as being mentally present.


(03:16) The environments where kids open up the most and why.


(04:16) Why "how was school?" gets you nowhere and what to ask instead.


(05:00) How sharing your own stories builds a connection with your kids.


(05:28) Why baby talk sets kids back and talking to them like mini adults works better.


(08:04) Why dedicated one-on-one time makes kids feel special.


(08:31) How staying patient and calm gets better results than losing your temper.


(10:05) Why kids are intuitive and can sense when something is real versus not.


(10:27) What respecting your child's boundaries actually looks like.


(11:13) Why forcing kids to hug or kiss people teaches them the wrong lesson.

Thank you to my sponsors!Kion: Visit getkion.com/habits for 20% off.

AirDoctor: Head to AirDoctorPro.com and use promo code HUSTLE to get up to $300 off today! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty (an $84

value) FREE!

AX3®: Visit www.AX3.life to get a 20% discount on your first order with promo code HUSTLE at checkout.

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

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen

Books: https://jennifercohen.com/books

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