Sex With Emily - Becoming Healthy & Sexually Wealthy with Jen Cohen

Episode Date: August 30, 2019

On today’s show, Emily is joined by leading fitness authority, entrepreneur, & host of the Habits & Hustle podcast, Jen Cohen, and they’re talking about how to get both the mind & the body on board towards living a healthier lifestyle.The two of them discuss how to create healthy habits & actually stick to them, what makes sex similar to exercise (the more we do it, the more we want it), and ways that working out with a partner can be motivational as well as enjoyable.Follow Emily on all social: @sexwithemilyFor more on Jen Cohen, click HERE.For even more sex advice, tips & tricks, visit sexwithemily.com Hosted on Acast. See acast.com/privacy for more information.

It's all about creating a routine or a lifestyle that you work within. For people who don't like to work out, I get it. Like, especially if it's the hardest part of the beginning. So, if you build something into your schedule and you have it down that you are going to do something, it's much easier to actually implement it. And once you do it over and over and over again, it becomes a habit. So, I'm all about creating habits and rituals to be successful. How you do one thing is how you do everything in life, in my opinion. So with

exercise, what it taught me was that, the goal setting, the discipline, feeling that like nothing's nothing's impossible. If I came this far, I can go this a little bit further, right? So that like drive to be better, you know, which again, you can use that towards any aspect of your life. [♪ OUTRO MUSIC PLAYING [♪ Thanks for listening to Sex with Emily. On today's show, I'm joined by leading fitness authority, author entrepreneur and host of the Habits and Hustle podcast, Jen Cohn, to talk about how we can both get our minds

and bodies on board to a healthier lifestyle. Tabics include, how to create healthy habits and actually stick to them. I'll give you a hint, you start off a lot smaller than you think. Sex begets sex. The more you do it, the more you want it. So why exercise works the same way it want the two have in common. Working out with a partner, how to make it fun and keep each other motivated. Plus getting your kids involved in exercises actually pretty easy as long as you're doing it too.

All this and more, thanks for listening. The institutions, bedroom eyes, they call them in a bike on me. Hey, Evelyn, you got a boyfriend? Because my man E here, he just got his heart broken, he thinks you're kind of cute. Hey girls, gotta have a stand. Oh my! The women know about shrinkage. Isn't it common knowledge? What do you mean like laundry? It's shrink?

Can we not talk about sex so much? Are you kidding me? Oh my god, I'm off here. So, I'm gone. Being bad feels pretty good. You know, Evelyn is not the kind of girl you just play with. I sound born. Being bad feels pretty good. You know, Emily's not the kind of girl you just play with.

You're listening to Sex with Emily. We're talking about sex relationships and everything in between. For more information, check out sexwithendly.com for more blogs and posts and things we're going to help you with better sex and relationships. And you can find me in Series XM radio. I am there Monday through Friday, 5 to 7 PM Pacific on series XM stars channel 109. So check that out and get a free 30 day trial at sexwithemily.com slash SXM.

You can also find me in all social media. Sex with Emily across the board. All right guys, I hope you enjoy the show. I'm very excited to have my guest Jennifer Cone. Jennifer Cone's here yet. She's a leading fitness authority. She's a Forbes columnist. She's a best selling author and entrepreneur's a Forbes columnist, she's a best-selling author and entrepreneur

for in a frequent guest on national media. She's the host of the new podcast Habits and Hustle and the founder of No Jim Required, including her own successful toning shoe line. She has three best-selling books available at Amazon and the most recent is Badass Body Goals and that debuted in November, 2018. Jennifer Cohen, welcome to the show.

Thank you for having me. I'm so excited to have you here. So you have so many businesses, several businesses, your mom, and you still work out every day. And so my question for you is, I feel like it's such a huge struggle for people. Like, I have no time. I have no time. It's like, well, there's 20, we all have the same 24 hours in a day. So like, what's the first thing that you say to people who like complain that they don't

have time to work out? First thing, I'm going to say this. I think that you make it a priority. So do you have time to brush your teeth? Do you have time to take a shower? Do you have time to eat a meal? I mean, it's all about creating a routine or a lifestyle that you work within. So for me, or for people who don't like to work out, I get it, especially if it's the hardest part as the beginning and the starting. So if you build something into your schedule

and you have it down that you are gonna do something, it's much easier to actually implement it. And once you do it over and over and over again, it becomes a habit. And so I'm all about creating habits and rituals to be successful, right? So like anything else, you have to create fitness, you've got to create exercise as a habit.

It's a non-negotiable for me because of all the other benefits that come with it. Here's the thing, it's funny when you were saying that, I always say to people about sex though. I'm like, I understand, you're dreading it, you're not in the mood, but honestly, you guys, it's like going to the gym. I'm like, the hardest part is getting your shoes on

and getting out the door, but what you start having sex, you're like, oh, I'm so glad we did that. And then same thing goes for working out. It's actually exactly the same thing. It literally is the same thing. You're like, oh god, this time then you get there. You're like, you're never like, I wish I didn't go to the gym for an hour, ever.

Absolutely, and the problem is time then you get there, you're like, you're never like, I wish I didn't go to the gym for an hour. Ever. Absolutely. And the problem is once you stop doing something, right, that becomes your new normal, right? Exactly. Like it could be with sex, it could be with anything. Anything. So let's talk about it.

Tell me what are some just core things like, how do you build a new habit? I think the best way to build a new habit is starting small and not overwhelming yourself. So you don't want to start with, I'm going to do this, this, this, and this and that. Pick one thing and make that the thing that you're going to focus on and do a little bit of it. So let's say, for example, it's exercise, right? So say, you know, before I leave my house or whatever, I'm going to do 10 minutes of working out.

And there's no excuse anymore. You can go on to YouTube, Instagram, there's a bazillion workout videos, right? And commit to yourself, commit that you're going to do 10 minutes of exercise. Chances are that 10 minutes will turn into 20 minutes or 30 minutes. And it becomes like I said, over time, it becomes something that you want to do, or it becomes, you feel weird and uncomfortable if you don't do it, right? So, starting small and picking one thing is really the, to answer your question, the best way to get started.

And it seems like typically it's like all the stuff I've read about have, it's like, do it in the morning, like build it upon something else you already do. Oh, absolutely. Like, if you brush your teeth, then do 10 squats after you brush your teeth. That's why I always tell people that with the best time to work out, truthfully, when in the morning, the first thing, because the truth is as time goes on through the day, you get more tired, more things pile up, and chances are 50% of the time you're going to not do it.

I say, you know, wake up 30 minutes early. It clears your head before you open your phone. So for me, I like to exercise even before I even like check my phone, because that will be the biggest time stock of your life. Okay, the phone will, will time suck you where then it's like, you look at six o'clock, it turns out to be seven o'clock, doing nothing. It hasn't benefited you at all. You're going to look at someone else working out.

You're going to look at someone else doing something when you could be taking that time for yourself and doing something that will benefit you and help you. Okay, so I've been a workout person, you know, probably my whole like, for 30 years. I really, I didn't grow up working out, but like I went to college and then I just realized I slowly started running 10 minutes and then 20 minutes and then I, you know, ran marathons and I've been very much into exercise. And I know so many people, though, like friends, blisters, everyone, and they're like, they're like, no matter what, I try it, I do it,

but I'll never like it. And do you think there are those people who just never will enjoy it, but they have to do it? Or do you think if you get to a certain point that everybody's gonna learn to love it? See, I don't think so. I'm not someone who loves to exercise.

Okay, let's just be real. It's not like I'm like dying to be on the, you know, doing my interval sprints for like three minutes, but I will say what I love about it is the after effects. So if you can just, if you get to that point where you, where you kind of put yourself in that space long enough, you will eventually get the other benefits. And for me, I'm not exercising anymore for the physical.

Like I'm fine with my ass the way it is. You know, I'm maintaining it, let's say. But really, it's the cognitive functioning. Like, I feel like I am way more on point. I'm way more productive. I have way more energy. It's all those things that are, that make it addictive. Exactly.

And that like psych to get up on the, I mean, it's like, it's the afterthought. Exactly, that's what I'm trying to say is that I know how I feel when I don't. Right. Because it is the cognitive functioning and get up on them. I mean, it's like, yeah, it's the after effects. Exactly, that's what I'm trying to say is that I know how I feel when I don't. Right. Because it is the cognitive functioning and the clarity on that. So that those are the real benefits.

But I guess I have to do it for a while to really, I don't remember when the switch happened. Yeah, I don't. But I think they say like it takes like three way. I mean, I think everyone's different. Have the other effects. Like if you're not exercising, you're gonna be less healthy, right,

for your cardiovascular, for all the other things. I mean you're not exercising, you're going to be less healthy for your cardiovascular, or for all the other things. I mean, you can pick your poison. I think everyone has to find their why, and then from there, they can move forward. They can write. They're why they're working out. Why they're working out? What the benefit is, do they want to be healthier for their family?

Do they want to be more alert and productive for their work? Or is it a combination of both. I mean, the benefits of exercise go way beyond, like I said, just having it in my hands. I'm going to get people inspired because then we're going to give them some tips to get into it. Absolutely. There's a reason why.

And I mean, like, I'm not going to say everyone, but I will say there is a huge correlation between people who are successful and people who like take exercise seriously. There's a huge correlation. It basically makes your brain healthier because of the productivity, because you're more alert, because of the more energy. And I think there's like, I mean, I'm not a neuroscientist, but there are synapses that kind of become stronger in your brain when you do something repetitively like that. I think the combination makes you that way, especially also goal setting, discipline,

all those things to push you past other boundaries. So if you do, how you do one thing is how you do everything in life, in my opinion. So with exercise, what it taught me was that the goal setting, the discipline, feeling that like nothing's, nothing's impossible. If I came this far, I can go this a little bit further, right? So that drive to do to be better, which again, you can use that towards any aspect of your life, right? And I think the confidence that you feel, I mean, I think the physical gives you the mental strength and the mental confidence. Yeah, it all works together. It all works together. And I think we all know that like this is not a newsflash No, it's not my god. I should work out. Oh, yeah

I know I should but is there an easy way like I love the idea of ten minutes in the morning And that's how I even get myself sometimes like walk around the block You know just do it to get out the house because it's not like I can try to fit in every day It doesn't always work right but is there something that you have found that has been like if they're like But I haven't exercised in 10 years, like, where would you start? What exercise would you recommend? Is it just squats? Is it sit-ups?

Is it stretching? Have you found in your research, in your time, that there was something you're like, this is the formula, because you've written books on this, and you're trainers, and all that stuff? I say give yourself a 30-day challenge of doing a few things. I mean, listen, fitness now, there's so many, it's a multi-billion dollar industry, right? And every day, there's a new hybrid of fitness things that you can do, you can do yoga, Pilates, and acrobatics on one. Like, you don't have to be fancy and people don't like to hear this, but the truth is, the basics get the results. It's not doing all this fancy shit. What gets the results is weight training and cardio period.

Or I mean, mostly. Exactly. And that's what it's, you can do it. It's like to make a car. It's gonna be like pilates or yoga, but you gotta do the weight, you gotta hold the weights in. I think you need to, it builds muscle mass and lean muscle mass. And bone density, it's good for your bone density.

I mean, weight training, like when you see somebody who looks really like the, I mean, what training, like when you see somebody who looks really like the kind, I mean, what people think is a great body, typically, you know, either they're like a ballet dancer who dances for like 15 hours a day or a yogi who does 15 hours a day that I'm not talking about that, but typically they're doing, they're not, they're not going over crazy more, but they're, they have a very particular weight training program that they're, they're following because that's how you build and tone and you have a tight body.

That's terrible. Okay. So what it's going to say, Dan, I didn't have to interrupt your gap. I didn't mean to, you know, keep going. But I think having, for somebody who's just beginning, having a 30-day challenge of doing the basics, some squats, some push-ups, some planks, and call it a day. Like say, I'm gonna do 50 of this, 50 of each one, pushups, squats, and I can give you a little workout

and give it to people. I should say this where everyone can find you. Go it on my Instagram, the real Jen Cohen. The real Jen Cohen. And I put up fitness videos, a circuit workouts that you can do anywhere. I saw those, They're amazing. Because we need that. I think that when we're on the road or we're doing something,

or it's just easy to have the right. Oh, I don't know what since I think I've been a gym in where else. Like, where do I even start? I know how to do things, but just to have like, yeah, go see a video. Like, that's going to get you going. It's I mean, like teasers. Absolutely. And the reason why I say not walking around the park, I'm saying if someone lives in a very cold climate, not you and I, because we're here in LA, but that will be another reason why they're going to say no. So don't give any, but don't give yourself a reason to say no. So then that's why you can,

you can just, you can go onto your computer or whatever, and you can just watch like whatever, a five minute video to get started. And you go to the real Jen Cohen, and I have all these circuits, you can do the best workouts require either body weight or just some basic dumbbells and some bands and you're good to go. Yeah, I love the bands. I love balls. I love all the things. It's good.

You just have them outside. Wherever I have them outside of my house, but you just do them. So I hear a lot from people like in relationships and you've probably seen this like maybe one person's working out and one is in and they're like my partner I hear this from couples my partner won't work out. They won't do it And now I'm even like people even emailing they're like I'm losing attraction to my partner Yeah, I'm not making the effort and and typically I hear this because they're partner will work out and they won't go to therapy That's a separate thing. I'm not saying the same person, but these are the struggles

But I feel like do you really tips or if you work with couples like how do you get them on board together? It's absolutely true. Do you think it should be a better it should be separate? No, okay. That's actually a great point. I think I see it all the time because what happens is one person gets really into it and what the other person's not into it. It's inevitable that the person will lose attraction and then it puts you on a bad path. I mean, that happens all the time.

Like, again, don't make, there's enough reasons for people not to like each other and get along when you're with them for that long. So let's not give them extra ammunition. Exactly. So I always tell people, they do it together. Number one, it gives you an activity besides eating.

That you can do together, that you can get good at with each other. You can help each other be accountable. You can push me, I can push you. It's a great way to kind of help elevate your relationship. You know, like me and my husband, what we used to do all the time, is we would take Dan's classes all the time together.

Number one, it gives you, like it gives you, especially when everyone's so busy these days, right? You know that you're gonna be doing something together at a finite period of time, at a certain time, that it's non-negotiable, it's no excuse. And you're doing something that's very active and it's interactive and it's fun. You can even, like I said, if that could be something for someone to take a dance class,

that's still active. I love the idea of that. You know? You've got to have date night. If you have kids and you don't have date night, date night has been proven to help so many couples. Like you know, they say like for habits like make your bed, that's a good one thing. The one thing for couple, okay,

so the number one habit I feel always for people to talk about mindset and changing habits is like make your bed in the morning. My tip like that is have a date night and people don't often do it. Like well, busy, we can't get a sitter, but just think about if your date night happened to be something active, like a dance class, or class at the gym at night, or you often do it. It's like, well, busy, we can't get a sitter, but just think about if your date night happened to be something active,

like a dance class or class at the gym at night, or you guys do it together. Right, and babysitter is way cheaper than a divorce. You know what I mean? It's so true. It's true, right? Like, I totally agree with you, because that's what happens,

and that's how people tend to grow apart, right? It's because you end up like not doing anything together. You do what you have to do to kind of get through life, right? Like, you do your job, I do my job, and then we do stuff for the kids, and then like your whole relationships get, your relationship becomes diminished, and there is no relationship, right? That happens, I would say, 99% of the time. Absolutely. That's why you need to be much more cognizant of how to stop those things from happening.

And unfortunately, you have to be mindful of that and like create a Calendar it's not very sexy, but I have the schedule like people have schedules to have sex people have schedules to have a date And I like for for this exact reason But like we were saying that people get into their their habits and becomes the new normal ritual Yeah, it becomes a new yeah, I'm not working anymore. I'm not working anymore Well, I'm not a workout person. Oh, it's gonna be so hard to get back to it But if you started and you and you stick with it now, right? That would make total mean that'd be so much helpful and then surround us together

Yeah, I was and surround yourself with people like like minded people who want to do that stuff Like have friends who want to do that with you and have you know like you know become like Become that become that person by like, by reading about it, hanging out with people like that, doing it with your husband or your girlfriend or whatever. What about kids getting kids involved? Yeah, I mean, kids mimic what their parents do, right?

So my kids are super active because I just did like a squat challenge with my six year old the other day. So maybe I'm not a great example because I, I come by it more honestly maybe than other people but I think you start to break kids love, you have to, because love an iPad or they love TV. I mean it's impossible to take a kid away from one of those things. So you have to kind of make it fun and interesting and teaching them early and when they're young is really the most the best way to do it.

Right exactly and they're watching you really the best way to do it. Right, exactly. And they're watching you too. It's funny, because I didn't really work out with my mom going up, but she, since I was a kid, she was always getting up and going to the gym. Like, since I was a bit, she was taking ballet and then she'd go do like, you know, aerobics

and all this like, Jane Fonda and all that stuff. And I was like, ah, and then I somehow, I just saw that and she's still this, on the way here. I was talking to my mom, she's 78. She's like, I just took the best Pilates class and there was this move. I couldn't do anymore. Well, now I'm in the plank and I can move my knee like the thing I'm like, mom, you're amazing. Like that's her whole conversation was how this new movement Pilates and her whole life. I just like watching her do that

was like in my head like, oh, that's the important thing to do, even though it didn't like in for me until I was out of the house, but I love the idea of showing your kids these things when they're younger, we'd start thinking about it. Because your kids, A, your kids mimic what you do, what they see around you. They're paying attention. They're paying attention.

I mean, again, like, I'm not telling my kid to live weights with me technically, but if he sees it, I'm constantly moving and going, it's gonna like penetrate some level of his brain, you know, besides the squat challenge or a broken challenge. I want you to do a squat challenge. I want you to do a squat, which is to be like the perfect exercise. Well, squats is a, yeah, exactly.

It's like the king of all exercises they say, but I mean, yes, I tend to agree, but I will also say I should, I should make a little caveat here, you know, like for people who don't like weights, I would, don't just not do anything. Find what you like. The best way to make something a habit also is trying everything. Do everything and find something that you like the most, or that you hate the least.

Right, exactly. But you hate the least. There's so much out there, that's why I do class pass now. I mean, I can try, which class that you go to a bunch of different places in LA that might be in New York too. They might not have this in your city, but it's an app that allows you to go to a bunch of different places in New York might be in New York too. They might not have this in your city, but it's an app that allows you to go to a bunch

of different places in New York City. It's a lot of cities. Yeah, it is. And have you seen, so you've trained people, I mean, you've done it all in this industry. Have you ever talked to couples or individuals who were like, my libido's gone, I'm not into sex, and then once they... Oh, yeah. First of all, 100%.

Right? Exercise is huge for that. Exercise is huge for that, because it helped increase your testosterone. Number one, women have testosterone as well, as you answer, you know, right? And it gives you more body confidence, right? And more body and more self-awareness of your body. So like I said, it's not like the, it's not like for the actual mundane part of exercise and then it helps.

But there is a, again, I'm telling the expert here, but like, there's a huge connection between exercise and sex, right? Because a lot of people like don't have the interest anymore, right? So if this is actually something that helps, you know, build your testosterone level, and as you age, you lose your testosterone, you lose that, you lose that hormone obviously, as you age, but weight training is a great way to keep it kind of pumping. And specific kind of way, like is it only like a certain number, a certain times a week or a certain amount of days a week or... Minimum, I think you have to do a minimum of three times a week.

For like 20 or something. Yeah, and also, yeah, like you said, for 30. I say 30, but I say 30, but I also feel like you people tend to do like light, light, weight, right? I'm saying to kind of like get that like that rrr thing you have to kind of challenge yourself by doing more weight than you normally would normally do, right? So like a lot of people get stuck in like doing the women, they're like I don't want to get bulky. They do three pounds. Exactly. You're not going to get bulky first of all. Not going to happen. Right. You know, like if you move it from three pounds to maybe 10 pounds,

you may actually see some definition and tone. And like that's that will help you lose the body fat and like gain the lean muscle mass. Yeah, and you could do all this stuff at home as a thing. Yeah, everything around. Yeah, I mean, I just feel like even just going, you know, the walks are tracking. How you can gamify it, too, now. A lot of it's a thing. Yeah, like make it like a fun thing to do.

Well, there's a lot, my husband was in this thing called a whole life challenge right which was like in his he's in this thing called wipeio and all his little his friends or his group or whatever they did this challenge where they're like whoever loses the most weight in these 30 days get like a body scan like something what I don't know something that was like an expensive thing right and my husband won. But what helped was, it was the competitiveness of that. So that's exactly it. If you make it a competition with other people,

or it'll also have the accountability to other people, it is a great way to jumpstart it. That's why I said, when someone's just beginning or they want to take it up a notch, jumpstart it by doing some kind of challenge. I like the idea of committing to like the 30 days or committing to something. So, you know, and that kind of ability is huge on your podcast, Habits and All. Which are going to be on at the end of the week.

I am excited. So tell me about what you've learned so far about what are the habits of successful time. Because you essentially are interviewing successful people about their habits, right? Basically. And like, yeah, exactly. So what I've noticed is the most, I hear it all the time, which by the way, I'm not a, I don't do this, but meditation. I hear meditation is like the, almost nine out of 10 times.

Yeah. Waking up early is the other one. I am talking like crazy early. I know, you know, like, that's the part I can't get to. I can't, I mean, I meditate, but I'm not setting my alarm. What kind of meditation do you do? I do a bunch of different kinds. I first started doing Vipassana about 25 years ago.

I did like a 10 day silent retreat. Oh. It's that 10 day. Yeah. And then I do that, but that was so long that you have to sit for an hour as much we're rigid. So now I do like a 20 minutes the morning, 20 minutes a night kind of thing. That's still a lot.

Yeah, but most definitely the morning and not always the night, but that makes a big, or before I, when I leave work and go home, it's just a great reset, I mind. That's amazing. Yeah, good for you. It's gonna calm the mind. It's like a wild animal in the jungle. Oh, absolutely.

It takes care of it all over the place. So meditation, working out. Meditation at journaling is an other big one. People journal like their intentions for the day what they're grateful for What what they want to accomplish for that? Yeah for the day like the intentions are great the gratitude I hear that all the time gratitude. Yeah, I Everyone very very much has a very they're very rigid in like what they do You know, I feel like everyone has like their routine that like they don't want to stray too far from that routine

Because that's what they feel keeps them on point. To be honest, I do all these things, but routine, and I know this, is very curative. Like, routine can help you with so many things if you have a set routine. And I have things I do, but it's not always in a routine. For some reason, I rubble against routine. Like, I had to be an entrepreneur

because I was like, I've pulled not be there from nine to five. Right. So, I, my brain didn't work that. But I still think sometimes I'm like, sometimes I have coffee, so no, I don't. I breakfast at this time. But other things I do, I know it's weird, but like I definitely do work out most days. So it's getting better, but I don't,

I don't always make my bed, I know I should, I'm washing. So I still think that's something I still struggle with. That's interesting. And the weirdest, yeah, I do all the healthy things, but they're not one after the next. Now, when I do do and you're successful and I'm successful, we'll talk about that in your pocket.

So you're finding it's journaling, it's working out, and then what about hell, what about diet? The diet? Yes. I mean, there is some kind of like, I haven't found yet that there's one thing that someone does that makes them like, it's not so much what they're eating but it's about the routine of it like what I mean by that is they're gonna wake up at this point then they're gonna do this and then they're gonna do this and then they're gonna eat that it's the regimen and the ritual that is what's important not what they're exactly what they're eating because not everybody that I have on is trying to like be on a cover of a fitness magazine, right? But they are, they're,

but they're diet-tarity, like a big one is internet, I should say internet, yeah. Intermittent fasting is what I'm hearing a lot right now. Same, let's talk about that for a minute, because we don't think we've talked about it on the show, maybe we did it a little bit, but not in a while. So let's talk about, because I actually was reading your Forbes article this morning,

which is great, I know you write for Forbes, so this was the one about the nine morning hacks to be more successful because it's right here. I remember that when I write so many of the hacks and the things. But it's so good. No, but you'll know this. It was like you talk what I love was like make your bad, which I do I mostly make right. Right. Right. When it's like, you don't make your bed mostly. No, but also what I like is yeah, you talk about intermittent fasting in here. So let's talk about that. I know everyone's doing it. And I try to like what time do I stop eating? I don't remember.

I haven't done it yet. The issue is everybody thinks that the big diet type of thing is going to like change their lives. And then by like next week, there'll be something else that people try. So I don't get caught up in it all of it. I'm not a big intermittent fasting person myself because I like to know, I know it works for me.

Everyone has things that work for them. So intermittent fasting has been, there's been a lot of research that it helps with a lot of things. It helps with your energy levels. It helps with losing body fat. There's a lot of things. But I'm an eater. I like to eat.

So for me to know that I won't be able to eat it after this point or before this time, it's not realistic and I exercise in the morning. So I can't exercise on an empty stomach. So just for people who don't know, like usually the easiest way to do intermittent fasting is let's say eating from 12 noon, right, until like, you know, eight, I think like six p.m. Right? So it's basically only having one window where you're eating all your meals and all your food So your so people are six hours not eight hours. Sometimes well eight hours I was gonna say what I was gonna say is some people who are super extreme do six hours

But for people beginning they can do the 12 to eight you know the eight hours So that would mean like let's say 12 to eight So that means you're not eating anything until noon and then you start your first meal at noon and then you're, you can eat anything after 8. Now, I get that to some extent, but like, for me, breakfast is a big one because I like to exercise in the morning and I need to have something. But people are swearing by it for now. But you know, which eat in those eight hours. So they say they it doesn't but the truth of the matter is Yes, it does matter. It's basically for my perspective Donuts for the whole like it doesn't get a lot of those but really at the end of the day what it's one right?

Or two maybe no, but what they whole caught the idea behind it I don't it's restricting your calories. It is I mean when you're only eating for a finite period of time and you're not allowed to eat before a time or after that time, like it will, either you're gonna, you're gonna restrict your calories. So that's a good way of trying it, of doing it. And that's why people I know who do it,

but it's not sustainable over a long period of time. If you have like, if you have a life, if you have a social life, like I go out a lot, you know, I have kids on the weekends, it's not that, it's not really that realistic for a lot of people. But if you kind of want to jumpstart their health, they can try it, I mean, to try the eight out, right? So they can try doing it and they may have great successes with it. I know, I think I said, a lot of people have great successes with it. And even if you do it maybe three or four times a week, and then the rest of the time, you're kind of a little bit more loosey-goosey with it, I guess that's better than doing, but

then nothing. But for me, what works for me and what works for a lot of other people is just being kind of like, kind of be more like, I guess be real listed with who you are and like what your life is, right? Like, if you're working in an office and you are, you know, and you like to have breakfast in the morning, you know, to have your coffee with your friend and it's like, maybe it's maybe it's not going to work for you. But then like, we kind of be much more conscious in what you're having for breakfast lunch

and dinner and your snacks. Right. And not like snacking too late tonight and all that stuff today. Right. I mean, like, you can basically like moderate the intermittent faster. There's certain drive and creativity that they have that you see or how they cultivate that. The people in your pad get to leave in your bed.

A lot of them. So, you know what? Some of it is, I was going to go through my head right now. Yeah. It's like, of course, the making the bed up for that a million times, waking up really early, having a meditation, having an exercise,, meditation routine, having an exercise plan. Some people eat very specifically, like very specifically, like I said, the intermittent fasting. Keto, Keto is a big one, sleep is a big one. Sleep is, that's a big one too. So sleep is, people kind of underestimate the

empower, the power and the importance of sleep. Because that's when your cells are regenerating. That's how when people tend to gain a lot of belly fat or whatever, because usually they're cortisol, they're stressed so high, and it doesn't help matters when you're not sleeping. Alright guys, we're going to take a break and we're going to come back more with GenCone. I don't remember sleep being everyone talking about sleep 20 years ago that they couldn't sleep. Why do you think it is that I'm just asking that there seems like maybe people weren't talking about it as much but I just remember I don't remember ever like walking around

my parents my grandparents weren't rock around. I couldn't sleep last night. And now no one can sleep. I know. I know. I know. I know. I know. I know. I know. I know.

I know. I know. I know. I know. I know. I know. I know. I know. I know. I know. I know.

I know. I know. I know. I know. I know. I know. I know. I know. I know. I know.

I know. I know. I know. I know. I know. I know. I know. I know. I know. I know. I know. I know. I know. I know. So it actually has a lot of that's why they say when you you you should not look at your phone for a couple hour an hour before you're going to sleep for two hours Yeah, there's a lot of research three hours We're like exactly like it's unreal again like a lot of this I think also we're in a time of like a lot of information being thrown at people right? So that's why now sleep is a big bigger deal than it was before or like Biohacking all these other like lot of the people come on my podcast or like talk about all these different biohacks that they do, like crazy ones.

The sleep one, for example, they say that they try, they sleep at, like they go to sleep at what time, like nine o'clock and wake up at three o'clock in the morning. That's extreme, but why? Just because early, they can do all the routine. Yeah, they could do the routine or they try to get at least minimum of seven hours of sleep,

or they go from like 10 to whatever. Yeah, so there are a lot of times these people they don't have much of a social life, right? Well, exactly. You can't if you're waking up at three in the morning. Absolutely. Yeah. So the biohacking, I'm trying to think of that

of the biohacking for you now. God, I'm having a drawing of my mind. No, it's okay, I'm always so interested in it. Now, we've had people on the show talking about, but it's been a while. So I think it's gonna be interesting for my listeners, because we haven't done a lot No, it's okay. I'm always so interested in it. Now, we've had people on the show talk about it, but it's been a while. So I think it's gonna be interesting for my listeners, because we haven't done a lot about, it's so important,

because I am always telling people all the freaking time, like, because number one, a question I get asked. I get lots of questions, we get 100,000 a week, and they're like, I have a little libido, I'm no longer a mood for sex, I'm not confident in my body, I have heart, and I don't communicate anymore,

and I happen to know that like, you gotta move your body. Like, it's still amazing to have people just don't communicate anymore. And I happen to know that like, you gotta move your body. Like it's still amazing to have people just don't and get the steps and moving and that we don't realize it. So I feel like it is gonna contribute to your relationship. If you're both healthy, not that there are other problems. But if you guys find a way and commit to working out together or separately, it is going to change

your entire outlook on everything. It's gonna make your relationship stronger, your work life stronger, your better parent. Absolutely, do you find them, when you interview all these people, that the people who are exercising regularly, who are doing it together, that they're actually a happier couple together,

or do you find that? I think, oh, absolutely, I'm just trying to get them to do it. I knew I was funny, because I thought about this, because I had a boyfriend years ago, we used to work out in hike, when I was in San Francisco all the time when we ran, and that was part of our routine

and I realized since then, I haven't dated anybody who's as works out like I do, and I'm not creating three or four times a week, but that was really nice. So now when I'm doing my intention for my next partner, I'm like, I want someone who works out, be fun to work out together, or at least he's going to the gym, I'm going to the gym,

or whatever. Absolutely. So like, it just, and you, we get to find people that you, it's also like that you have like commonalities with that you have the things in common with, right? So if you're like a workout or a person and your partner is not a workout person, chances are it's probably not gonna, you know,

it wasn't staying in jail, right? I mean, they worked out but they weren't prioritized. Yeah, they weren't prioritized thinking about this now. I'm like, yeah, that guy. No, that was a good thing when we used to hide, motivate me. Exactly. I mean, also don't you think like, I mean, like I was saying this earlier on, this now, I'm like, yeah, that guy. That was a good thing when we used to hide, motivate me. Exactly. I mean, also don't you think, like, I mean, like I was saying this earlier, now,

but doesn't, isn't there something to be said for your testosterone and like how it helps you with like the body confidence. If you exercise and you feel good in your body and you feel good about yourself, your chances are you're gonna be more comfortable in the sex space. Absolutely. And you're gonna wanna have comfortable in the sex space. Absolutely.

In general. And you're gonna wanna have it more and do it more. And even after working out, you can feel really turned around. Yeah. Because you've got all those feel good hormones that are like soaring through your body. Right. And like, oh god, I'm feeling good. And you just feel sweaty and, you know, you could shower, not shower.

Yeah. But I mean, I just, yeah, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, just, to motivate people to realize there's, it helps like your pelvic floor if you're doing any kind of... Your pelvic floor is the whole other conversation. I'll tell you though, I remember even doing Pilates or doing yoga and you're just intentionally, like if you're tensing and relaxing your pelvic floor muscles, it just in the blood flow, even your penis is gonna be less erect if you start losing testosterone

because your jaw is much blood flow. So it's all blood flow. That's exactly right. That's a great point too, right? Yes, exactly. So it's all blood flow. That's exactly right. That's a great point. Yes. Yes, exactly. So if you get, as you get older, right, like I guess that's true for a, oops, for a guy, their penis will not be as like hard. And I should ask this now, and I'm thinking with colors, colors, because we get a lot of

calls at night, I'm like, I watch your work, are you healthy? But a lot of I do ask them that. A lot of them are not healthy. They don't move. They don't move their body. But how long has it been asked all the time? They'll never work out. I mean, what would you say, but you healthy? But a lot of I do ask them that. A lot of them are not healthy. They don't move, they don't move their body. But how long has it been asked all the time? Say they'll never work out. I mean, what would you say,

but then we're in America? Well, percentage people actually work out, move their body. I think people are much, well, we're basically more obese than ever with all these apps, with all the diets, all the information, all this overload of everything. And people are more obese now than they've ever been.

So that goes to show you something. You asked me earlier, like, why is it that people back then weren't to focus on sleep, and now they're more focused on it. It's because people are just like, there's so much information out there. It doesn't necessarily mean people

are doing it better than they were before. Probably chances are, they're not. It's just that you're much more aware of it because it's in your face all the time. Well, I also think maybe it's because we're lazy. We're not moving as much. We're ordering everything in. We're not doing manual labor.

Well, that's a whole other kind. We're sharing people to do everything else. We're actually not Amazon. We're not tired. We're not doing as much during the day. We're lazy. That's the problem. The more you don't do, the less you want to do.

Exactly. So don't you feel it that way? Yes. They say it. There's the problem. The more you don't do, the less you want to do. Exactly. So don't you feel it that way? Yes. They say it is the same. If you want something done, give it to a busy person. Because people who are not doing anything don't want to move at all. And because you're right, that's a great point. You're not even leaving the house to go grocery shopping.

You're not saying everything is on Amazon. You're not going to theater. No. Right. We're not moving our body. You're not moving at all. And that's why everyone now with the kids is so important to basically instill it at a young age.

You gotta get outside. We gotta move. Yeah. So what about these people who are, like I'm just thinking about this, I was going, yeah, I've heard this before, have you found in all your years of working in this industry? Is there, I know I asked this earlier in the show, but is there some kind of motivation or something you found that you say to you will they get them finally off the couch?

Is it the 10 minutes a day? Yeah, at the time. I mean, the 10 minutes a day is to get people to start, right? That's not the motivation. The promise is the, let's talk about it. What the difference between motivation and the cabbots

and mindset, that's the motivation is, it's, is, waned. People lose motivation very quickly. It's like willpower to muscle, right? You can only, you can only have willpower for so long until you crack and break, and then it doesn't work anymore. So like that's why everyone is so different and so specific. That's why everyone has to find their, their reason, their why,

because it's very, very specific. You mean, for example, it's why. It's why I want to be healthier. I want to lose weight. A lot of times, I'll tell you the truth. For girls, it's because they, younger girls, they want to look better. Right.

So that's, and their motivation is they're seeing a lot of other girls who are hotter than them, and they want to look like that. So that's their motivation. Okay. Got it. As you get older and you have family So that's their motivation. Okay. Okay. As you get older and you have family and kids, their motivation is to be healthy and be around for your kids.

Or because something happened to you, your doctor gave you some kind of, or you had some kind of health scare and that kind of like put you into that mode, right? But and for guys, they, a lot of times, it's a lot of times the same thing. It's vanity, right? Vanity is probably the number one reason. I'm just being honest, okay? No, I get it. I get it.

Number two is the reason is health or for someone else in their family. And that's really the reason, really, or because... That's the reason you motivate them. That's the motivation you get. So the mindset is the motivation is you basically, you motivate them by get this is what I've done before I tell people to find a picture of what they or they visual or I say visualize what you want it like who you are Who do you think you are right now like don't don't don't don't be who you are but be who you want to be so like have a picture of who you're what your what your goal is have a picture of what your goal is, right? And then work towards that.

So put sticky notes around, put pictures around. So things are visible, because people visualize all the time what they want to do, but then they have to have something on the outside to actually remind them. So people would put pictures on their fridge. They put sticky notes on their- Like a woman in a bikini.

On their- I think my mommy's to do that. Right. Or it was a woman who was an in a bikini who was eating a lot. She was like, I don't want to be that. Or who you want to be. I'm a mom did.

Yeah, yeah. Back in our day, our parents did all that kind of, our moms, we did all those cookie diets. Remember that like note, the, it was all carbs. And then like- All carbs in the night, in the 90s the, it was all carbs and then like, In the 90s, it was like all carbs and no fat. It was that free.

It was that free. It was so bad, right? Fat free was like the big thing and that the reality is like fat doesn't make you fat, right? Sugar makes you fat. That was stupid though. I hope we all believe that. Because that's what happens.

Everything in life is cyclical. I can guarantee that's going to happen again in like 30 years. That's what happens. Everything comes back and everything kind of like... People are gonna be fat free again? I don't know. I look back and I also... It's so bad for you to mess up your hormones and that's everything.

Well fat, fat's great for you, but you need fat to like... That's the great, that's the keto diet, whatever. Right, exactly. And improve your sex. If you're not eating a fat, like... Like start eating more fat for like a few weeks, you also could feel your libido come back, like, feel your sex drive increase. That's a great stuff. It's true. I've done my podcast. I know it's true. Like, avocados, the people notice that

when they start eating full of fat diets, that they have more of a sex drive. And they, because it's just you're just depleting yourself. Right. Yeah. Exactly. It's actually true. It's actually starving your sex organs that need to be alive for you to want to have sex. Exactly. You must be having a lot of sex to do this for a living. I would imagine. Yes, I have. Well, not lately. I totally have to kick in a little way, but my whole life people go, like, no, you guys, I've been having a lot of sex. Don't cry for me. I'm pleased. But yeah, no, I, I, I have to. Well, I love it. I mean, I was good. It's better. If you do this for a living and you do, I'd be and you'd be, I would, I would think it'd be great to have, I mean, I was good. It's better. If you do this for a living and you do, I'd be and you'd be I would I would think it'd be great to have

I mean, I don't want to personally, but I think I got one I have said you probably have like all the tricks The thing I do I do but then you think now if you're when I'm in my single phases People yeah, they're like oh well do it. She's gonna teach me some things right with a teacher Oh, yeah, but that doesn't happen. Here's another thing about that. That's the that's the what people say and this is my conversation with people But the truth is by time someone's getting to my bedroom door I already know like I tell what the like I'm not gonna have to be like It's a ball horn like to love I think that's what their thinking is gonna happen. I'll be handing out like you know some diagrams or something right

I'm not like that. No, no, no, I'm not. No, that's so, so stressful too. Could you imagine having sex and me being like, no, left arm, right? Oh, absolutely. Well, it's like, it's like anything like in my business. I, it's like super stressful and anxiety reading because people always expect you to like look a certain way because they think you're in the fitness business and you should have like a perfect this. There's a lot of stress with any of this. There is a lot of stress with any of this stuff. There is a lot of stress.

Absolutely right. They must be stressing you out about that. I could see that. Motivation might be putting visual items around your home. Maybe it's, you know, being countable, that would be motivation if someone's calling you, but I'm thinking about my- Accountability, I mean, the countability-

So then what's the mindset? The motivation. The accountability keeps you going going right. So for accountability it's super important. There's now people who are just like accountability. What do you call? Coaches or something. I have a friend who was trying to get a kid. He was trying to wake up at 6am with the kid and he couldn't. So he like literally hired someone to come wake him up every day. It's absolutely like a month. Is that what you're talking about? Yeah people like people do that or like they a front guy I work with, he hired some girl,

exactly that to be a accountability coach who lives in Atlanta, who calls them all the time and makes sure it's just, if people would ever, whatever works, there's a ton of apps that way. Also, now that I'm thinking, not to kind of go back, but fats are big. People are doing like water fats and all sorts of fast

to kind of as a biohack or a hack. But a fast to detoxify your body. That's another one I hear. No, I don't believe in all of this stuff. I think it's nonsense. I couldn't do this stuff. I couldn't work. I couldn't talk.

I have to land that all day. No, I know. And then you just drink water and sleep. But then you drink the water, then the next day you eat food, and then you're back to, well, they say that it's about detoxifying your body is why they do it, it's to kind of cleanse your body, it's not so much for the weight loss. I feel like your body, and you know this too, I mean, any doctor will tell you this, or that like your body, if it's healthy, it detoxifies itself, your liver should do it for

you. You don't need to do these things, but sorry, I just wanted to remind everyone to talk about what that could you ask me me earlier about like other habits I hear a lot? Yeah, other habits. Yeah. Like other like people do all sorts of crazy fasts, like three day fast, five day fasts. Yeah, but then they're doing fast and they're like having a binge that weekend. Right. Yeah. But alcohol too. Alcohol's like the worst drug. They, but worse drug for you. They say it is the worst. But I think they do it for the discipline. Right. I think a lot of times people do these fast, like, is to see how far they can take something, right?

Like, now I can, I can starve myself for two days, I cannot eat for three days, five days. I think a lot of times people who are like, very successful like that, and they constantly wanna see like, how far they can push themselves, mentally and physically, and that's why. Yeah, I get that too.

And I used to be more like that. And I think it's still in me, you know, writing marathons and doing, um, triathl, I'm just doing a bunch of like races and stuff like that and committing to 30 days of yoga. But I don't feel like, I don't know, is that, is that just like a personality type? Like a gift from a personality type?

I think it's a personality type. So some people are gonna be like, obviously I'm gonna wake up and be like, I'm that person. I think what happens is it's a personality type, but I think it builds on itself, right? I think someone, everything is like, there's like, people start, start slow and they kind of get more, more intense and things kind of build on it, build on it and it becomes that.

But that's the whole thing about building like healthy or habits, forget about healthy, how a cabb habits or rituals. Once you start, typically what happens is you maintain it or you push a little bit more. For people, that personality type that we're talking about, it's their personality type to keep on pushing as far as they can. For the sake of what my podcast is about, people who have that mindset. They have it. like have that mindset. They have it, they have your mindset.

You can work on the whole thing that I'm learning and finding is you can change and you can learn that mindset. There's like, you can do things to kind of change and tweak your mind to be different. There's people who have a very, a mindset that's very much like, I can't do attitude, but it's like, it's changing the way you talk to yourself

and what you say in your head, that changes that outcome, right? So your mindset changes as you practice changing it. Exactly. It's like how you talk to yourself. How do you, exactly. So it's a negative, because we all default towards like many people,

beating ourselves up, or negative self-talk. So realizing that that's going on in your head and then like stopping it in that moment or changing the way you say it, right? Like, I wish I could do that or like versus like, I am gonna do this or just like not think so much like, you know, maybe it can happen in the future far away as opposed to like thinking of it can happen in the moment. It's not like like I have to go to the gym. I get to go to the gym, switching up your mindset.

Yeah, I'm not talking about that. I'm saying more about something you want to actually a goal that you have in mind. I'm going to lose 25 pounds or you've visioned yourself being 25 pounds lighter. I wish I can lose weight. I'm going to lose weight. Right. And let's talk about that part of the process. Because the mindset too is so important. The visualization, and I get tripped up on that sometimes because I do a lot of different intentions. Ready, major, and I'll think about in the morning,

even the way to work, like what I want the data feel like. But sometimes that's challenging, I think, for a lot of people to know what they even want. But I think when you say something like, I want to lose 25 pounds, but to say like, what will I look like? What will I feel like at 25 pounds? Like, will I be wearing? What do I what do I smell? What do I taste like really getting it into your body and experiencing that whole I think can be really powerful to have that image of you already there

Right like the details the details of the details of it all exactly. It's about the details That's why it's not about like, oh, one day I can be that way. But it's about, oh, I can do that now. And what I was going to say earlier is the process, right? Like then that's when you'd be like, how to break it down to get there. And then you work, you work that process. So how would you break it, break it down into the first step of the technical, that's what it is. It can be, so this by the way, it doesn't even have to be like, so in my world now, it's not so much about just like the exercise.

It's about anything, right? So it's about like really tweaking your brain, right? And to be like, the changing the behaviors. And when you say that, it's like there's a ton of different like work, like work bookie things you can say or like little things here and there. But the first thing is like the negative talk, the change in the way you talk to yourself, change in the way what you way how you envision yourself. Like the whole, like all these things,

like believe it to achieve it, the truth is, it's true, like fake it till you make it, it's true. There's a reason, those little, those little like sayings actually mean a lot. They absolutely do, right? Because you are what you think you are, right? So if you think that you're a certain thing, that's what you are, that's who you are, right? So if you think that you're a certain thing, that's what you are going to, that's who you

are, right? But if you walk into the world that, and you're confident and you see yourself in one, in one way, people are going to feel that, people are going to like, see you as that, you know, you can, you can claim anything you want. Exactly. So were you always this way? Jennifer, like, were you born out of the womb? Like, what drive, right?

But like, so we're talking about people that your, it's ambition and drive. It's ambition and drive. And the truth of the matter is, like, anything in life you have to foster it or else it dies, right? So with me, I mean, the exercise for me was, and the reason why this whole thing even morphed into what it is, was the exercise was kind of a way for me to kind of self-actualize and really get my confidence, right? So I was a Jewish kid in Canada and everybody socialized around food, right?

So I was like a little zoptic, you know? Like, you know what I mean? And so I started to exercise more of a way to kind of balance out my food habit, right? But then what I noticed was all the other benefits that were coming from it, right? Which was like, you know, I was getting fitter. I felt more confident.

I was like, like I said earlier in this podcast, like, it taught me discipline. It gave me some goals to kind of achieve in that space, where like, when I was, because I was a young, I was a teenager. So in those formative years, it was, it was tweaking my brain already to be a certain way, to be a little bit more about like, you know, if you have, have more goals, have more discipline. And it was giving me such like confidence, like what I could achieve. So I started going after things and going You know, if you have more goals, have more discipline and it was giving me such like Confidence like what I could achieve so I started going after things and going after shit that was completely like Created in most people like I got key anoreeves to be on my demo tape when I wanted to be on much music Which was like the MTV of the world, you know like things that be like well, why would this person do that for you?

Why why you why you and I didn't let anybody's Negativity like change or tweak what my what my goal was like this person do that for you. Why you, why you? And I didn't let anybody's negativity change or tweak what my goal was. Like I didn't really like care. I think when someone becomes, when they see themselves doing well at something, it's the greatest motivation, right? So you keep on asking me,

what's the people's motivation, what's the people's motivation? I think to motivate you, and I don't like that word motivation, because I think I said it wanes. But the best motivation is when you start doing well and start seeing progress, you start to progress. And that keeps you progressing. And that gives you the motivation to continue on. But when I was saying with when I was a, when I was a teenager, and I was like doing exercise and all these things, like I said, like I was seeing myself change physically, and I was like doing exercise and all these things. Like I said, like I was seeing myself change physically and I was helping and I was changing mentally

because I felt like I was conquering goals that I didn't think I could. And then you set for yourself. And then I set for myself. So I think when anyone does something that they see themselves doing well and it makes it, like I said, I think everything actually breaks down

and comes down to confidence. So when you go after anything, it's because, or you don't stop at something, it's because you feel confident that you can either achieve it or if you don't, you don't care. You're going to go after it, right? So it's how to, how do people, the question only becomes, how does someone really build confidence? Yeah. Right? That's really the question.

And the answer to that is basically doing things to make you feel better about yourself, that you're going to feel better. And when you feel better, you look better. And they all feed each other. And they all feed into each other. And it can really just start with someone doing 10 minutes a day when they wake up at the morning. And that starts today.

I think this is so inspiring. That's exactly what it is. And that's why I say it's just like, the it can sound trite and trivial in some ways but the reality is the benefits of it can go way beyond what you think if you just kind of take a chance and like work the program for it. Yeah, so even if you lay out your clothes a night before that's helped me too when I get off the track like just making sure that you are set up for success. What's it? Exactly and like for girls for women I mean I don't what women out there when't women out there when people are like, they don't, they don't go

after certain things. They don't, they feel, they feel timid to try something. And a lot of times because they don't feel confident. And they are like, they have a lower self esteem. So I try to help women all the time, say, like, it sounds silly. But like, if you start to feel better and look better, it's going to, they both work with each other. And the best, what I've seen in a lot of these girls that I work with each other. And the best, what I've seen, and a lot of these girls that I work with, I used to specialize in these young women,

is as they got stronger and more fit, their brain started to change. Yeah, it's true. And they were becoming more assertive and they were becoming much more confident and self assured and they carried themselves differently. And that changed the trajectory of their life. So.

Wow, that's inspiring. So that's another reason why the family should get on board, do it with your cousins, everyone's ever and start working out with the kids. I think so. Thank you so much for being here. Jennifer Cohn, I have five quicky questions that I ask all my guests.

Oh, okay. Are you ready? I am. Okay. What is your biggest turn on? Confidence. Biggest turn off. Insecurity.

What makes good sex? Someone who is comfortable in their body. Something you would tell your younger self about sex and relationships. You know what that looks don't really matter. I number one sex tip. Mm, that's a good one. Don't be afraid to ask for what you want.

I love it. So good. Okay, thank you so much. Jennifer, can people find you? We'll repeat this. And this is also going to be in the show notes. All your info. Oh, yeah, yeah, yeah.

They can find me at the real Jen Cohen on Instagram. They can find me at JenniferCohen.com. They can find me on my new podcast, Habits and Hustle. Check out our Instagram. it's super inspiring, it'll make you want, yeah, that could be your first routine. Yeah, it's our first work out routine. Absolutely. Check out our podcast, thank you so much

for being here at Jennifer Cohn. That's great, thank you. All right guys, I hope you enjoyed this show and just thank you all for supporting the show and for subscribing. We love when you subscribe and review it and then letting someone else know. Who else could use some of this sex advice

that you've been learning from? So we appreciate all your support. And thanks to my amazing team, Ken, Kristen, Michelle, for Decer, Jamie, and Michael. Was it good for you? Email me feedback at sexwithmly.com. you