Episode 464: Dr. Stacy Sims: Why Women Are Not Small Men and Need to Train Completely Differently

Why do women and men get vastly different results from the same workout and diet plan? In this Fitness Friday episode on the Habits and Hustle podcast, I sit down with Dr. Stacy Sims, exercise physiologist, who reveals the differences that affect every aspect of how women should approach fitness and nutrition. We dive into how puberty creates a biomechanical shift that changes everything and reveal why popular fitness trends like Zone 2 training and Orange Theory classes may actually be working against women's biology. We also share the specific strategies women need to combat muscle loss, maintain bone density, and optimize body composition. Dr. Stacy Sims is an international exercise physiologist and nutrition scientist who specializes in sex differences in training, nutrition, and environmental conditions. She's the author of "Roar" and "Next Level" and has spent decades researching how women's unique physiology requires different approaches to health and fitness. What we discuss: Why women are born with different muscle fiber types than men  Why Zone 2 training isn't optimal for most women throughout their lives The importance of power-based and strength training for women's longevity How perimenopause changes training needs Why moderate intensity workouts can increase cortisol and visceral fat Why women need heavy lifting (0-6 reps) during perimenopause  Why women are more prone to ACL injuries and frozen shoulder   Thank you to our sponsor: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle. Find more from Dr. Stacy Sims: Website: https://www.drstacysims.com/  Instagram: https://www.instagram.com/drstacysims  Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

Are you being told hormones are dangerous while suffering through menopause symptoms? In this episode of the Habits and Hustle podcast, I sit down with hormone pioneer Dr. Erika Schwartz, who reveals why the 2002 Women's Health Initiative study destroyed women's health for decades. We explore how 7 million women were wrongly taken off hormones overnight, why your gynecologist still fears HRT, and the difference between bioidentical and synthetic hormones. Dr. Schwartz explains why pellets are dangerous, shares her daily supplement stack, and reveals how to find the right hormone doctor when the medical system has failed you. Dr. Erika Schwartz is a board-certified internist and hormone expert with over 30 years of experience. She's the author of "Don't Let Your Doctor Kill You" and became the leading hormone authority after her book "The Hormone Solution" hit #2 on Amazon the same year the flawed hormone study was published. What We Discuss: (06:50) Debunking Myths About Hormone Replacement (14:25) Navigating the Broken Medical System (19:20) Optimizing Health Through Hormone Replacement (35:56) Foundation of Hormones and Supplements (47:59) The Dark Truth About Medical Insurance (52:48) Exploring Supplements for Health (01:06:24) Empowering Women in Healthcare …and more! Thank you to our sponsors: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle.   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. Erika Schwartz: Website: https://drerika.com/ Books: https://drerika.com/publications/  Instagram: https://www.instagram.com/drerikaschwartz/

How does a busy congressman maintain peak physical condition while juggling DC politics and constant travel? In this Fitness Friday episode on the Habits and Hustle podcast, I am joined by Congressman Wesley Hunt as he breaks down his unconventional approach to fitness and nutrition that keeps him razor-sharp. We dive into his extreme intermittent fasting protocol, his massive one-meal-a-day strategy, and why he never schedules breakfast meetings. Hunt also shares his strategic workout split, 10,000-steps-a-day commitment, and how he stays disciplined with his three-days-on, one-day-off lifting routine even during hectic congressional schedules. Wesley Hunt represents Congressional District 38 in Houston, Texas. A West Point graduate and former Apache helicopter pilot, Hunt served eight years in the Army before entering politics. He currently serves on the House Judiciary and Natural Resources committees. What we discuss: 20-hour intermittent fasting and one-meal-a-day protocol Eating 33-ounce steaks and whole chickens in single sittings 10,000 steps daily through strategic treadmill and walking Three-day workout split: legs, chest/triceps, back/biceps Why he avoids breakfast meetings and alcohol Thank you to our sponsor: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle. Find more about Wesley Hunt:  Website: https://hunt.house.gov/  Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

Did you know you can detect Alzheimer's risk in your 20s with a simple blood test? In this Habits and Hustle episode, I sit down with Dr. Dale Bredesen, the first scientist to successfully reverse Alzheimer's disease. We explore the three major causes of cognitive decline, why your brain fog might be pre-Alzheimer's, and the shocking truth about everyday toxins like sushi, hair dye, and microplastics. We also dive into the KetoFlex 12-3 protocol and why 45 million Americans are headed for Alzheimer's. From sleep apnea's brain damage to the surprising benefits of saunas and cold plunges, this episode transforms everything you thought you knew about brain health. Dr. Dale Bredesen is an internationally recognized expert in neurodegenerative diseases and creator of the ReCODE Protocol™. He earned his M.D. from Duke University, served as founding President and CEO of the Buck Institute, and is author of the New York Times bestseller The End of Alzheimer's. What We Discuss:  (01:00) - Reversing Alzheimer's (14:53) - Toxins and Brain Health (21:31) - Brain Health and Sleep Quality (36:01) - Toxins and Dietary Choices (41:16) - Optimizing Brain Health Through Lifestyle (50:55) - Reversing Inflammation and Brain Decline (58:23) - Toxins, Mitochondria, and Cognitive Health (01:19:40) - Differentiating Dementia From Alzheimer's (01:23:59) - Achieving Optimal Brain Health Through Diet (01:27:50) - Restoring Brain Energy With Ketones …and more! Thank you to our sponsors: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle.   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. Dale Bredesen: Website: https://www.apollohealthco.com/dr-bredesen/  Instagram: https://www.instagram.com/apollohealthco/

What's the secret to building discipline that actually sticks? In this Fitness Friday episode on the Habits and Hustle podcast, Congressman Wesley Hunt shares his no-nonsense approach to developing mental toughness through daily physical challenges. We discuss why sweating every single day is non-negotiable - even if it means walking five miles on a treadmill after a steak dinner. We also explore his "just do it consistently" philosophy, the power of accomplishment psychology, and why he chooses intermittent fasting and strategic workout timing over perfection. Wesley Hunt represents Congressional District 38 in Houston, Texas. A West Point graduate and former Apache helicopter pilot with three master's degrees from Cornell, Hunt served eight years in the Army before entering politics. He recently interviewed for Secretary of Defense and continues to serve on the House Judiciary and Natural Resources committees. What we discuss: The "sweat every day" rule for building discipline Why consistency beats perfection in fitness routines Using superficial goals (beach body) as legitimate motivation Michael Jordan's self-motivation mind tricks One meal a day strategy for busy travel schedules Working out between noon and 4 PM vs. morning routines Thank you to our sponsor: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle. Find more about Wesley Hunt:  Website: https://hunt.house.gov/  Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

Are you wasting money on trainers who spend more time on their phones than coaching you? In this episode of the Habits and Hustle podcast, I sit down with the Mind Pump team—Sal, Adam, and Justin—who reveal the red flags that expose terrible trainers.  We explore why weighted vests are causing injuries in middle-aged women and why the ripped trainer might be your worst choice. The guys share their simple five-exercise formula that transforms bodies, explain why training like a powerlifter gets women lean, and debunk protein myths flooding social media. Mind Pump is a top fitness podcast hosted by Sal Di Stefano, Adam Schafer, and Justin Andrews—former personal trainers with over 60 combined years of experience. They've built a fitness empire through their evidence-based approach, creating the MAPS program series that sells 240 copies daily worldwide while training clients who stay consistent for life. What We Discuss:  (08:26) Indicators of a Good Personal Trainer (19:55) Core Values in Business (25:56) Building a Strong Fitness Business (33:20) Strength Training for Women (38:13) Effective Strength Training for Bodies (49:23) Effective Ab Training Strategies (54:46) Ineffective Exercise Trends and Weighted Vests (01:06:06) Protein vs. Whole Foods Debate …and more! Thank you to our sponsors: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle.   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 Mind Pump: Podcast: https://mindpumppodcast.com/  Instagram :https://www.instagram.com/mindpumpmedia/

Can you eat huge portions and still stay lean? In this Fitness Friday episode on the Habits and Hustle podcast, Liron Kayvan and I dive into volume eating strategies and the psychology behind food cravings. We discuss practical tricks for people who love to eat big portions, why hot beverages beat smoothies for satiation, and the fundamental mindset shift that separates fit people from those who struggle. Plus, we explore whether our bodies are naturally wired to crave healthy foods or if discipline is always required. 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 we discuss: Volume eating strategies for big appetites Why hot bone broth beats cold smoothies The "horse trough salad" method Planning ahead to avoid food emergencies Well-done vs. rare foods for slower eating The real vs. fake food satisfaction principle Why almond milk might be sabotaging your goals Calories in vs. calories out reality The paradigm shift: craving nutrients vs. fighting cravings Delayed gratification mindset for exercise Focus on how you feel after workouts, not before Thank you to our sponsor: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle. Find more about Liron Kayvan:  Website: https://www.beyondfitnessla.com/  Instagram: @beyondfitnessla Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

Are you taking supplements that contain nothing but expensive powder? In this episode of the Habits and Hustle podcast, I sit down with Jeff Byers, co-founder and CEO of Momentous, who reveals the shocking truth about supplement quality. We explore how Jeff went from NFL offensive lineman to building a $100+ million supplement empire, why chocolate protein powder naturally contains lead, and the eye-opening moment when Momentous threw away an entire production run because it failed testing. We also discuss the "Momentous Three" foundation supplements and the real cost of third-party certifications that most brands avoid. Momentous is a premium supplement company doing over $100 million in annual revenue. A former USC football captain and NFL player for the Seahawks, Broncos, and Panthers, Jeff merged his sports performance background with rigorous scientific standards to create one of the most trusted supplement brands used by professional teams worldwide. What We Discuss:  (04:47) Journey From Athlete to Founder (14:59) Lessons in Consistency and Leadership (20:47) Building a Strong Co-Founder Relationship (31:35) Navigating the Supplement Industry Noise (39:37) Challenges of Building a Supplement Company (53:15) The Importance of Supplement Selection (01:01:38) Merger of Human Performance Brands (01:10:49) Omega-3s and Fuel in Athletic Performance (01:21:48) Managing Inflammation and Sleep Support (01:28:22) Natural Testosterone Support and Hormones (01:37:04) Supplement Selection and Community Impact …and more! Thank you to our sponsors: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle.   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 Jeff Byers/Momentous: Website: https://www.livemomentous.com/  LinkedIn: https://www.linkedin.com/in/jeffbyersceo/

Are you throwing money away on supplements that do nothing? In this Fitness Friday episode on the Habits and Hustle podcast, Liron Kayvan and I break down the supplement industry's biggest myths and reveal which ones are actually worth taking. We discuss why most supplements are unregulated snake oil, the importance of third-party testing, and how to cycle supplements so your body doesn't become desensitized. Plus, we share our personal supplement protocols and explain why getting blood work is non-negotiable before starting any regimen. 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 we discuss: Why supplements should be the smallest part of your health pyramid The lack of FDA regulation in the supplement industry Essential supplements: creatine, omega-3, vitamin D with K2, magnesium Why creatine isn't just for bodybuilders (new Alzheimer's research) The importance of third-party testing and NSF certification How to cycle supplements to prevent tolerance Why you need blood work before and after supplementation NAD and alpha-GPC for brain health Working with your natural patterns vs. fighting them The difference between giving energy vs. getting energy from exercise Thank you to our sponsor: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle. Find more about Liron Kayvan:  Website: https://www.beyondfitnessla.com/  Instagram: @beyondfitnessla Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

Are wellness retreats just luxury getaways, or can they transform your health? In this episode of the Habits and Hustle podcast, I speak with Dr. Vishal Patel, who explains how most wellness gadgets might be causing more stress than health benefits.  We explore the science behind Sensei's approach, including how thermal imaging can detect muscular imbalances before they cause pain, and why most saunas aren't hot enough to deliver benefits. Dr. Patel debunks popular wellness myths, shares why foot strength is the foundation of longevity, and explains why tracking obsession can be counterproductive.  Dr. Vishal Patel is the Chief Scientific Officer at Sensei, a wellness retreat company co-founded by Larry Ellison and Dr. David Agus. With a background as a physician with a PhD in genetics, Dr. Patel combines Western medicine with Eastern practices like Ayurveda to create evidence-based wellness approaches that focus on personalization rather than rigid rules. What We Discuss:  03:02 Personalized Wellness Programs 05:51 The Science of Eating and Nourishment 08:56 Understanding Body Mechanics for Longevity 12:03 Vishal Patel's Background and Expertise 14:54 Debunking Wellness Myths and Misinformation 20:13 The Science Behind Wellness Trends 25:14 Exploring Infrared Saunas and Their Efficacy 30:00 The Role of Data in Health Tracking 35:29 Understanding Plasmapheresis and Its Implications …and more! Thank you to our sponsors: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle.   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. Vishal Patel: Website: https://sensei.com/  LinkedIn: https://www.linkedin.com/in/vishal-n-patel-md-phd/