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Jennifer Cohen (00:00):
Welcome to the Dr. Gundry podcast, the weekly podcast, where Dr. G gives you the tools you need to boost your health and live your healthiest life.

Dr. Gundry (00:13):
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Welcome to the Dr. Gundry podcast. Well, we all know exercising is good for us, so why is it so hard to stay motivated? Well, on today’s episode, I brought in a fitness expert to talk all about the do’s and don’ts of exercise. Jennifer Cohen is a best-selling author focused on helping people build healthy habits to drive positive behavioral change. She’s also the chief operating officer at Suprema Fitness, and the host of the Habits and Hustle podcast. Today, Jennifer and I are going to discuss the simple hacks you can use to make exercise an easy part of your routine. Whether you should really go back to the gym right now. And the three things you can do today to start improving your mental and physical capabilities. Jennifer, it’s great to have you on the show today.

Jennifer Cohen (02:49):
It’s great to be here. Thank you for having me.

Dr. Gundry (02:51):
All right. First topic I want to get to. Fitness motivation, and I want to talk my concept of exercise snacking, which I talk about in the energy paradox. I thought of exercise snacking as a way to have people break their exercise into smaller bite size bits that they might actually be able to accomplish. What sort of behavioral changes do you recommend to get people moving more or exercising more?

Jennifer Cohen (03:31):
Well, I read your book and I loved that the name that you coined exercise snacky, because it kind of is a really good entry point for people to kind of break it down in their brains as a way to begin. The concept is smaller bits of exercise over the day, which I actually believe to be more effective. So we’re sedentary for so long. And then we do this long 45 minute or an hour workout, and then we’re sitting again. So the idea of breaking it up throughout the day into like these 10 minutes or five minute bite size circuit, so to speak or chunks is a very good way for people to get comfortable with exercise, but also have way better effects along the line.
Because if you’re getting up and you’re moving your body and your blood is circulating three times, I just feel it’s just healthier for you. So I’m a big believer in that whole concept. I think it’s for people who do not like to work out. It’s an easier way to kind of take it in and think, “Okay, you know what? I could do five minutes. I can do 10 minutes.” It’s less daunting and overwhelming. Then I’m going to nap the workout for an hour to get results, which is not true. You don’t need to work out for an hour to get any health results, or even physical fitness results.

Dr. Gundry (05:07):
Yeah. Well, that’s good to hear from an expert in this. So, you don’t have to necessarily hop on that treadmill, which people can see behind you. The two treadmills.

Jennifer Cohen (05:22):
I’m impressed that you’re the only person, I kid you not, the only person who knew in all of these times since COVID, I’ve been doing my own podcast virtually, and a lot of other interviews and Zoom calls and meetings. Not one person ever knew that those were treadmills. They always asked what it was. “Oh, what is that? What is behind you?” They thought it was like a Game of Thrones chair. So that’s good on you, but good eyes.

Dr. Gundry (05:46):
Those of you who are just listening to us, she has two treadmills behind. The reason I mentioned it, is I think there is this horrible misconception that you’ve be on the treadmill for a half an hour, 45 minutes. You’ve got to get your 10,000 steps a day. Otherwise you’re a failure, or you’re not going to get a benefit.

Jennifer Cohen (06:10):
Exactly. I’m glad that you said the worst failure because that’s what happens. It’s an all or nothing type of mentality. If I don’t do that hour, well, then forget it. I’m a failure. I’m going to go eat a box of chocolate and just sit on the couch. There is a happy medium. You don’t have to be an elite athlete and you don’t have to be someone who just doesn’t do anything. There lots of gray in the middle. That’s what I’m saying. Across the board, you have people who really enjoy working out, and love exercise. You have people who hate it. So why not find something that works for you or that’s less daunting. So if you’re not someone who loves to work out thinking about those small 10 minute bite size, five minute workouts still gets good results.
What I mean by that is, listen, if you are not an Olympic athlete or in a swimsuit competition, there’s a lot of other benefits you can get from doing these little bouts of exercise that the health benefits, the mental benefits, the cognitive benefits, and overall, even the physical benefits. I think, like I said earlier, when you asked me earlier, I think there’s a misconception that if you don’t, it’s an all or nothing kind of mentality. Now, I personally liked exercise because I think what happens a lot is once you start doing something, and you feel and see results, that to me is the best motivation to keep on going and to progress. The most difficult thing is just the starting process. So if you got to start by five minutes and then eventually as you kind of get more comfortable, and like the feel good endorphins that you kind of get addicted to, that five minutes will naturally turn into longer. But let yourself get there in short term goals.

Dr. Gundry (08:18):
So, yeah, I remember when I was a runner and read every motivational running book there was, the famous quote was the hardest part of any run is the first step out the door. I think there’s a a lot of truth to that saying. You’re right. Everybody kind of knows either instinctively or because they’ve read about the benefits of exercise and maybe we’ll go into some of those as we go along. But how is it everybody knows this, but why is it for most just so dogged on hard to get motivated to even get started at this?

Jennifer Cohen (09:02):
I think people are creatures of habit, and people do what they’ve done before. So starting a new habit, breaking an old habit, it takes work, and it’s this conviction that needs to happen. It’s human nature. So that’s why it is very hard to be motivated. And also if you’re doing it for the wrong reasons. A lot of people start an exercise program because of them hating how they look. So they’re doing it for vanity purposes. I hate my arms. I think I’m fat. I don’t like this. So then there’s a lot of like shame and heat in it. That’s when we last so long. So there’s no longevity, but if you kind of reframe, and shift the way you see it as if you’re doing something good for yourself, you’re taking care of yourself. I feel like that type of reframing, and how you kind of position it in your head makes a really big difference in the longevity of your workout and actually you even working out.
Again, it’s like anything else, because it’s difficult, because it seems daunting. People don’t like to do things that they’re not good at. That’s a part of human nature, that psychology. So it’s easy for someone to put that in the back burner, and didn’t do things that they are good at or what they like to do. So it’s really about retraining your brain how you see exercise, how you see yourself, why you’re exercising, and that helps in the overall, not only your program, but in your overall motivation. But to my point earlier, I think the best motivation is always when you actually see the results and you feel the results. That propels anything. That dominates in any other type of motivation.

Dr. Gundry (11:08):
I think almost a couple years ago, I had a author by the name of Karen Rinaldi who had a book called Suck at Something. Her point, she’s a surfer. She is not a good surfer, and she really sucks at surfing. But she does it because she’s really not very good at it, but she’s gone all around the world where there’s surf board. She says, “Look, I like it. I know I’m not really very good at it, but I like it. And yes, I suck at it, but I realized I like it, even though I’m not very good at it.” I think that’s kind of an interesting way to look at it. Go ahead.

Jennifer Cohen (12:00):
No, I was going to say, I agree. So I get this question a lot. What should I do? What kind of exercise is the best exercise? What I always tell people is the one that you will actually do. Because at the end of the day, you’re not going to do anything you really hate. So find what you like, and once you find what you actually like, you’ll want to do it. It will be less awful. Sometimes if you just paid everything, pick the one you hate the least and just keep on doing it. Like the girl you were talking about, who likes surfing, but she sucks at it. Again, it’s about like reframing how you see something. Just because you’re bad at it, you don’t have to be an advanced performance athlete when you exercise. Think of it as practice. Think of it as you doing something to get better at it as practice.
So you’re not so hard on yourself when you aren’t perfect at it. Like, okay, so I’m going to practice again today and I’m going to practice again. Like anything else in life. Anything that you want to get better at, or get good at, it requires practice. So even if you’re trying to be an opera singer, or a basketball player or someone who’s better at working out, it’s all the same. It’s just practicing, practicing to get better. I’m a horrible dancer, but I like to dance. So I just do that sometimes for a cardio workout, just because I want to sweat and then want to just move my body. Am I good at it? No, I’m awful. It’s embarrassing how bad I am actually, but I do it because I like it. Sometimes that’s all it takes. It’s just doing something that you like, finding something that you like.
The one thing about COVID in the last year being kind of stuck in doors and you’re in a pandemic is in the fitness business, there’s been a plethora of things that’s kind of evolved and morphed. Connected fitness has become really popular. Tons of fitness professionals, trainers, fitness people, they’ve all kind of taken their business model and moved it virtually online. So there’s so much to choose from now. You can go to YouTube and you can just like Google whatever. There’s a zillion work outs that you can choose from. So now better than ever, there really isn’t an excuse not to find something, or try different things. Go on YouTube and try an Ab workout, try zumba class. You can try so much trial and error. Eventually, hopefully you’ll find one thing that you hate the least, and maybe, hopefully if you’re lucky, you find something that you kind of like.

Dr. Gundry (14:53):
Yeah, that’s a great point. I wrote in one of my books, my wife talked me into some spin classes years ago. It was a type of spin class that was called rhythm ride, and rhythm ride, you actually move on the bike to songs, to a rhythmic song. It’s like dancing on the bike, is the best way to explain it. And like you, I’m a horrible dancer. So my wife was profoundly embarrassed that I couldn’t get these moves down on the bike. She went up to the fitness instructor or Mike, and she said, “I just got to apologize for my husband.
He’s just horrible at this. Just ignore him.” He says, “Are you kidding? Have you seen the big smile on his face? I don’t care what he’s doing. He’s having a great time.” I eventually did learn how to do it, but that’s the point, I really sucked at it, but I was having a great time. It’s actually still one of my favorite exercise experience is rhythm ride, and a spin bike.

Jennifer Cohen (15:55):
Yeah, no, exactly. Exactly, I totally hear what you’re saying. When I was pregnant I couldn’t… when I was really getting like eight months, I was like doing Zumba classes just because I can at least do that. You move a little bit. Now, I looked ridiculous and I was terrible at it, but you know what? I didn’t care who cares. Like I was having a good time. People are so preoccupied and focused on what others think of them, what others perceive them as. The reality is everyone’s so concerned with themselves, and watching themselves, no one is been paying attention to you that much. So that’s also part of it.
People are scared to try something new because they’re scared of how others are going to perceive them as. If they realize early on that everyone’s so preoccupied with how they are, they’re not even paying attention. It would allow for people to try much more activity, to do much more things. Go to the gym once it’s opened, because a lot of people hate working at the gym for that exact reason. They feel shame that they’re not good at something. It’s a shame.

Dr. Gundry (17:06):
Do you think COVID has maybe helped that in one way that you now can make a fool of yourself at home without anybody watching?

Jennifer Cohen (17:15):
Yes. Absolutely. You know the first company and the first book I ever wrote was called, my first company is called No Gym Required. I wrote a book called No Gym Required with it. The whole book was about giving people simple, and easy ways to stay healthy and fit. It wasn’t fancy stuff, but you know what? People sometimes like the fancy, because they think that that’s going to work better. But at the end of the day, you can be just as healthy and fit and strong by not going to the gym, because it really doesn’t require a gym. I’m not saying the gym is bad. I love going to the gym for all other reasons, but at the end of the day, you really can get everything in anything you need in the health, wellness, fitness interprets like things I help you up without relying on one.
I think what COVID has done is proven that point over and over again. The reality is going to a gym, that takes a lot of extra time that most of us don’t really have. Driving to the gym, changing, talking, and socializing. By the time you finish that whole rhythm roll, you get like four and a half minutes of exercise and two hours of socialization. You know what I mean? But then you think to yourself, “Oh, I did something.” Now, it’s so much more efficient and way more effective by working out at home. Like I said earlier, by doing that YouTube video or find whatever fitness person you like and doing their workouts virtually, or there’s so many different programs.
The reality is it doesn’t require a gym. You this, this is what you do for a living. So much of all of this is diet and what you eat, what you put into your body. Exercise can take you only so far, and then it’s basically what you’re putting in your mouth that is basically the real driver of all of this back home. You can work out till the cows come home, but if you’re eating crappy food, it makes no difference.

Dr. Gundry (19:28):
No, that’s very true. I still have so many people that say I’ve got this amazing exercise routine and I’ve got all this great health. What am I doing with coronary artery disease? Or you’re telling me I’m a diabetic, and I’m this exercise fanatic, that’s impossible. You’re wrong. Well, the numbers don’t lie and your [crosstalk 00:19:57] didn’t lie. But-

Jennifer Cohen (20:02):
Oh, absolutely. I hear that too all the time. I think people also don’t know what they don’t know. They pull themselves into what they’re actually putting in their mouth. So even with me, they’ll be like, “Oh, I don’t understand why I gained five pounds. I’ve been working out like a dog to your point every single day, and this is happening.” They’re like, “All I had was like a bowl of oatmeal and a blueberry.” Then you figure out well that whatever that product was, they probably had a portion for five people. You know what I mean? Which is, again, people always underestimate the amount of calories they were eating. They never overestimate. They underestimated. They also don’t realize how some foods can affect their bodies differently, and therefore have all other sorts of other things.
So I always tell people a great way to kind of manage and monitor your weight, and what you’re consuming. Because that is 80% of it is track your food, track your calories. There’s tons of apps out there even for free, where you can actually track all these. So in real time, you can see what you’re doing, and then have an educated, and a place where then you can make actual different choices, and tweak your program based on real actual information that’s in front of you. As opposed to just like guessing.

Dr. Gundry (21:27):
Yeah. It’s interesting. Early on, I made people fill out a two week food diary, and we gave it to them to fill out and bring it back. I still use it every now and then when I have a person who just doesn’t quite get it. Then I recently gave this seventy year old woman who’s very overweight. I’ll be kind. She’s diabetic, insulin resistant. She swears she’s doing a keto diet and she keeps gaining weight. I said, “Oh, something’s not adding up here. Let’s have you do a two-week food diary. She’s said okay. I said, “I’ll meet you back in the office in two weeks, we’ll go through it.”
So she comes in and she hasn’t lost any weight. I said, “Okay, let’s start looking at the food diary.” She said, “Well, I didn’t bring it in.” I said, “What are you doing here?” She said, “Well, I realized that I was not eating what I was telling you I was eating.” I would just say, “Oh, well I ate this.” But that doesn’t count. That doesn’t count or, well, I had a lunch and I had to go too, and that doesn’t count. She said, “I’m wasting your time because I realized everything I’m doing doesn’t count.”

Jennifer Cohen (22:59):
Exactly. It’s so funny, I hear this. Same thing happens with me all the time. I totally understand what you’re saying. Or they just don’t tell you the truth. They put all of what they want you to see, and then they leave out the other stuff, or they forget to put the other stuff on. But one plus one equals two. So I feel like at the end of the day, if you really want to make a change and you really want to get healthier, or have more fat loss or whatever the reason is that you’re tying… whatever you’re trying to do, it’s important to be honest with yourself. And have self-awareness where your pitfalls are, where your triggers are, because that’s how you could actually fix the problem, and mitigate these other issues where it is, oh, that doesn’t count or hiding it. Because at the end of the day, you’re only doing that to yourself.
I believe that everybody has the ability to be healthier. Not everyone has the ability to be skinny, but everyone has the ability to be stronger and healthier, which are, I think really positive goals to try to achieve. So if we can shift the messaging from just vanity, and body and just overall healthier ways to see it, I think that’s also a more positive way to get people to feel more, not just inspired, but feel better about attempting these things.

Dr. Gundry (24:35):
Yeah, I think going down that road, this is not about your looks. It’s not about swimsuit competition. Women in particular, I’ve written about this. Women have far greater Alzheimer’s development than men, which actually shocks most people. So women are far more vulnerable to developing Alzheimer’s than men. This amazing study, which I’ve written about it in my books looking at women. Comparing women who exercise regularly throughout their lives to women who don’t exercise regularly, and looking at the onset of dementia. The women who regularly exercise have an 80% reduction in developing dementia compared to the women who don’t exercise.
I can tell you right now, if a pharmaceutical company came out with a pill that would give women an 80% reduction in developing Alzheimer’s, you would spend your life savings for that pill. I would too. You’re right, there it is right in front of us. The other really cool thing is that women who carry the APOE ε4 gene, who I treat a lot. If they get dementia that dementia occurs 11 years later than the women who carry the APOE ε4 gene who don’t exercise. So that’s a difference of going from getting Alzheimer’s at 80 to getting Alzheimer’s at 91. And 91, that’s a pretty good… Think of the things you could do with your grandkids or your great grandkids in your eighties that you would totally miss. It’s all for just having a regular exercise program.

Jennifer Cohen (26:30):
I totally agree with you. I think so much of this is lifestyle factors that we can all modify, and tweak to be healthier. Obviously fitness is a big component of that as is diet, and other environment, whatever else, environmental factors. I also read something yesterday about Alzheimer’s and exercise. It’s funny how we all turned to walking as the easiest thing to do. You walk out of your house, you can walk around the block. It’s great for your heart. I don’t tell you. We know who you are. I’m telling a heart doctor about what’s good for your heart, but resistance training has been shown to be the most effective way to help prevent or offset any early stage Alzheimer’s than even walking. Because of all the benefits of that resistance training does.
So I think that that’s a really, as we age, I think it’s really important for women and men of course, to really kind of integrate the resistance training portion of their fitness, or component into their life. Now, I’m not saying you got to go and like lift a hundred pound dumbbells. You can get resistance training from a lot of different forms. Body weight movements is resistance training. Using your own body weight. Resistant bands is a great way to do it. Obviously, dumbbells are great. So I think it’s so important as you age that those things are really kind of introduced for bone density. Just on the cognitive level, on the physical level. I can’t stress that part enough.

Dr. Gundry (28:24):
Yeah, it’s true. I write in the energy paradox that resistant training actually makes a new class of hormones called myokines that are produced in our muscles. Myokines among other things go to our brain, and actually help stimulate the mitochondria in neurons. I mentioned something, I think I mentioned before. I consider Jacqueline the godfather of fitness. I’m old enough to remember my mother watching him in his kind of leotard. In his later life, I got to new Jack and he was a consultant at our arthritis Institute at our hospital. Jack used to say that there were only two exercises for perfect fitness that you could do at home. That would be a plank and squats, deep knee bend. And he said, “You actually activate every muscle group there is with those two exercises.” Like I write in the energy paradox, look, you’re brushing your teeth twice a day, just to do deep knee bends while you’re brushing your teeth for a couple of minutes. You can binge watch your favorite Netflix show while doing a plank.

Jennifer Cohen (29:50):
Yeah. You’re talking my language. I’m telling you, I could not agree with… that was like my whole, No Gym Required book was all about these little tips and tricks. It’s so much easier than people want to think it is to integrate these things. Because we think of resistance training as going to the gym, and being like a meathead and lifting tons of weight. But like you said, brushing your teeth while you do a few body squats. While you’re waiting for the water to boil in your kitchen, for tea or whatever, do ten air squats, do a plank for 30 seconds. Of course, Jacquelyn, I could not agree with him more. I think that the plank and the squat are two of the top exercises that you can do for strengthening your body, because it works multiple muscles at the same time. You’re holding your own body weight.
I also like pushups, if you can do pushups. Basic moves. Doesn’t it require any money. Doesn’t require any gym membership. It requires just a little bit of motivation and determination to do it. Besides all of this, the thing that you need the most, the most important thing is consistency. If you do it one time and then like I worked out, I did a couple of squats. I don’t want to do it again until next month, it’s a moot, pointless. Consistency versus and over intensity every single time. Consistency is so much more important than intensity. If you went to gym and kill it and you’re sweating and you’re crushing it. You just do that once in a while, it’s not even close to as effective if you just do a little bit every couple of days, every day. Maybe five, 10 minutes if that’s all you want to do. Way more expensive over time for your longevity.

Dr. Gundry (32:01):
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Jennifer Cohen (36:20):
So you obviously don’t know me very well, but-

Dr. Gundry (36:26):
What do you tell everybody?

Jennifer Cohen (36:31):
I say no excuses. I think that if something is a priority to you, it’s a non-negotiable. I think everybody should have non-negotiables in their life, and no matter what they are not going to let that thing slip. Now, in my opinion, and as a working mom who also runs two companies, and has a podcast, and the list can go on and on, time’s not my friend. However, what I think that’s important for people to understand is that energy that you get is not the energy that you put in to exercise. The energy that you get out is way more beneficial, because that gives you the, I have more energy and I’m more productive when I work out versus when I don’t. So the days that are the craziest and most hectic, and I haven’t really no time in my schedule, that is the day I’m going to wake up 30 minutes early, and make sure no matter what, non-negotiable, I am going to work out. Because throughout an entire day, I’m much more on point, I’m much more focused, and much more alert. I’m much more productive and I have more energy.
What I think I really would love people, your listeners to know, and if they don’t know this. People talk about this constantly. But working out gives you more energy than if you didn’t work out. If you just let yourself get past that hurdle and see for yourself. You don’t know what you don’t know until you know. I think that’s super important. Also when you take care of yourself, you’re so much better to take care of other people. Like making yourself a little bit of a priority, and also showing that as kind of a role model. I want my kids to see me exercising. I want them to understand these healthy habits early on. That how important it is for my mental health, physical health, just them taking care of myself. That’s how kids learn. They learned from watching you from watching others.
You want to show them, not just tell them. You want to show them. I’m super passionate about this because I know people use that excuse all the time. I don’t have time, but you have time to get your hair straightened or to blow dry your hair. You have time to put your makeup on. I’d rather look like hell like they always do. I wear makeup. I wear like my sweaty clothes. I’d rather have that be the thing that gets put on the back burner than me and my exercise routine. So let me look like crap for you. I don’t care as long as it feels.

Dr. Gundry (39:21):
Good point. Well you don’t look like crap, so something’s working. So you bring up a good point. Our children, this generation’s children are some of the least exercising group of children maybe in the history of mankind. What do we do about that?

Jennifer Cohen (39:44):
That’s a big problem, big problem. COVID did not help matters in any way, shape or form. It’s really an issue. I’ve seen it myself with my little eight year old boy who actually prior to COVID, he was the most energetic kid in his class. Was in five different sports. I wouldn’t have to take him around. Like when you walk your dog for exercise, I would have to walk him at night after dinner like I would a dog. Just to kind of get the energy out. Then cut to COVID happening. The screens become your best friend. You’re doing school virtually. That kind of bleeds into doing video games on the iPad and TV and it becomes habit. I think it’s a real problem. Screens have become a real hindrance.
I think every parent could relate to this. Number one, I think you have to lead by example, to my first point, I was saying earlier. If you the parents see it as a priority to exercise, and workout and be active by doing different sports, by doing different activities. You don’t have to be, like I say, you don’t have to be in the gym two hours, but you have to be doing other things as an example. Like going outside for long walks or hikes, or doing dance classes together. Doing things together like maybe taking up a tennis lesson or group exercise, not tennis ball, other things outside. Like throwing a ball outside. I think leading by example is the number one thing. I think making it somewhat enjoyable, finding again, activities for them that they could enjoy.
Now, I hope that now with things opening up again, the social element is such a critical part where… I should also say bike riding as a family, or things like that. Finding activities you can do together help your children see and feel the difference of being active and limiting the iPad, and limiting a lot of screen time is so important. Because then they’re kind of have no other choice, but to be more active. And the other thing I’d like to say is even as kids, and we talk about this a lot with adults. How do we get motivated as an adult? Or what do adults do? I think everybody needs goals in life.
So if you are someone who’s starting. It doesn’t matter if you’re eight, 10 years old, or if you’re 50 years old. Try to have somebody to kind of work towards. If it’s a 5k, have your child work towards some type of goal as well. I think it’s very important to kind of instill those messages super early on, so it’s ingrained in their brain. And it’s not the iPad, or the screen time that they’re seeking. It’s the seeking of like the outdoors, the fresh air, the socializing of doing team sports with their friends, where they kind of relate some kind of movement to fun and to good time. That makes sense.

Dr. Gundry (42:58):
Yeah, it makes great sense. Well hopefully with COVID, hopefully coming under control, maybe everybody can get outside again, and the kids can play again together and we’ll hope.

Jennifer Cohen (43:13):
So it’s happening slowly but surely, thankfully.

Dr. Gundry (43:19):
All Right. I want to pivot to some quick tips. So what’s the best advice you’ve ever received, and it doesn’t have to be related to fitness, but you can have a fitness advice if you want.

Jennifer Cohen (43:32):
The best advice I’ve ever received was, oh my god, that’s a big question.

Dr. Gundry (43:39):
Just choose one.

Jennifer Cohen (43:40):
In anything? Well, I’ll tell you the best advice is less thinking, more doing. It’s like analysis paralysis. You can out-think and overthink too much where they end up doing nothing. I think having the up. To move more in terms of up more be it professionally and personally, physically, mentally, whatever, and stop thinking about it. I don’t know who told me that, and I instilled that really, really young on it, young in my life, and I’ve never looked back. So I would say that would be a great piece of advice.

Dr. Gundry (44:17):
Perfect. All right, great. You’ve spoken to a lot of knowledgeable people on your podcasts. Have you learned-

Jennifer Cohen (44:27):
And you’re going to be one of them.

Dr. Gundry (44:27):
Oh, no. So, yeah. Good. What’s the most fascinating or potentially powerful thing you’ve learned from your podcast experience?

Jennifer Cohen (44:37):
You know what? It’s interesting. I wouldn’t say there was been one most fascinating, because I think that a lot of people I’ve spoken with have something about their particular story is fascinating or interesting in different ways. But I will tell you a through line that I’ve seen a lot, is resilience. The idea that these people have never… everything that I’ve seen and also not just on my podcast, but in life that of all the different people I’ve met in my personal life and professional life. I think that success doesn’t happen overnight. It’s a fallacy and it’s a fallacy that gets people in trouble. I think that resilience has been the through line. It’s about falling down and getting back up again. Perseverance.
I think that there are certain like quality and value in people that really strive to pursue success in a lot of different ways have gotten comfortable with the idea of failure, and the idea of basically falling and getting back up again. I think that’s been something that I think is, I guess I wouldn’t say I’m fascinated by it, but I would say that I appreciate that. I love hearing that. So I think it’s very much something that people who are in kind of doing it, they’re in the middle of their journey need to hear, I think it’s a powerful statement that just because you’re not where you want to be today, doesn’t mean you’re not going to be there, and then some later on. If you just persevere and it’s like I said, if you fall get back up and the resilience aspect.

Dr. Gundry (46:20):
Yeah. I think that’s very important. I’ve interviewed a lot of super old people around the world to figuring out what makes them tick. One of the things that I’ve written about is they all have what I call pessimistic optimism. They know bad things are going to happen to them, and they don’t know when, but they have the ability to shrug when that happens. They go, that’s it. Yeah. Okay. That happened, and let’s just keep moving past that. It’s like, okay, you stumble, but you get right back up.

Jennifer Cohen (47:04):
Absolutely. It’s true. I like that, pessimistic optimism. I think it’s a very important tool to have in your toolbox.

Dr. Gundry (47:12):
Yeah. All right. Give me one thing that our listeners can do at home to get their exercise going? Just one thing they can do at home?

Jennifer Cohen (47:26):
What you ca do at home? Let’s stay on course, Dr. Gundry. I’m going to say what we said before. I want them to have a goal. I want them to do 25 squats, and they can break it up into fives. They could do it all at the same time if they want, or they can divide them up over the day. But I think 25 squats, and I’m going to even say something else, and a 25 stepped in plank to begin, to begin by doing half, five seconds if they have to. Whatever they need to do to get comfortable with the movement, and the motion and get their brain in a place where they’re kind of committed to movement, activity, exercise. And again, there’s no excuses because that doesn’t take much time. You could do it while your breakfast, you’re boiling the water or doing whatever you’re doing in the kitchen waiting for your chicken to bake. Whatever it is.

Dr. Gundry (48:27):
That’s great. All right, everybody, 25.

Jennifer Cohen (48:31):
Yeah. Oh, and I want else to say increase your water intake. That’s another one. People don’t drink enough water. They don’t hydrate enough. So before they get out of bed, I want them every night to get a glass of water, put it beside the stand, and before they get out of bed, drink that glass of water. They’re not allowed to leave that bedroom until they finish that one glass of water.

Dr. Gundry (48:53):
All right. Speaking of water, you’re excited about a few projects. One of them might be water.

Jennifer Cohen (49:01):
That’s true. It is. How did you know? This is one of them, it’s called BLK Water. I was going to ask you about this later because there’s all the different health benefits that this water has. It’s black and it has faltered minerals in it. Do you know what that is?

Dr. Gundry (49:01):

Jennifer Cohen (49:20):
Yeah. And so lots of health benefits. It helps with detoxification, it helps with nutrients absorption, and it’s great. This is one of the things I am really excited about actually.

Dr. Gundry (49:20):
Oh, very good.

Jennifer Cohen (49:34):
Oh, yeah. Then I can tell you other things like supplements I take or things that people could do as they age, but I don’t want to bore you if you don’t want to hear it.

Dr. Gundry (49:44):
Well, I think the main thing we want to get across is let’s get people moving. I think it’s brilliant that you’ve written books that you can do this at home. You are your own gym in a way.

Jennifer Cohen (50:03):
No, absolutely. You can do all of this at home. All of this stuff doesn’t take anything, but just a little bit of motivation and desire.

Dr. Gundry (50:13):
Yeah. And let’s protect our brains ladies, please, and boy, I tell you movement is the cheapest easiest way to protect your brain. We can take all the supplements that we want and don’t get me wrong. I’m a big supplement fan, but wow, movement and protect your brain, why not?

Jennifer Cohen (50:34):
Absolutely. I could not agree with you more. Exactly.

Dr. Gundry (50:37):
All right, Jennifer is great having you on the show. Where can listeners find all about you and your work?

Jennifer Cohen (50:45):
Thank you for having me. They can find me at therealjengohen on Instagram. They can also find me at my website jennifercohen.com. They can listen to Habits and Hustle wherever you listen to your podcast. I think that’s about it.

Dr. Gundry (51:03):
All right. Well, thanks again. Hopefully, I’ll be on your show soon.

Jennifer Cohen (51:09):
Yeah, you will.

Dr. Gundry (51:09):
Thanks a lot. Talk to you soon.

Jennifer Cohen (51:11):
Thank you.

Dr. Gundry (51:16):
Okay. Now it’s time for our audience question. Dan from Australia asks on drgundry.com. I really appreciate all the information you provide. After 4 years of searching, following your approach, I finally feel a significant improvement in my health and happiness. I strictly follow the Gundry process. I’m interested to know your opinion on taking vitamins supplements during a time restricted meal approach. If eating between noon and 6:00 PM, is it detrimental on digestion metabolism to be taking supplements outside of this time? I-E-N-A-D-H ubiquinol L-carnitine in the morning say 8:00 AM, and glycine magnesium capsules at say 9:00 PM. Where does the timing of taking supplements fit into the paradox? With thanks and enduring gratitude.
Well, Dan, that’s a great question. Supplements are not going to impact your feeding window. In fact as you know, I don’t eat breakfast, and I take my supplements in the morning on an empty stomach. I will take some supplements late before bed. We’ve seen and looked at patients who have done this. I’ve looked at my own blood work, and they don’t affect the good effects of the time restricted feeding. So go ahead and take your supplements. Just don’t take your supplements, and then have a fruit smoothie to wash them down. That’s what you don’t want to do. Now it’s time for the review of the week.

Speaker 3 (52:55):
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Speaker 4 (53:25):
Welcome to the Feel Good podcast with Kimberly Snyder. My goal is to help you develop a holistic lifestyle based on our four cornerstone philosophy. Food, body, emotional wellbeing, and spiritual growth. This holistic approach will help you feel good, which I define as being connected to your most authentic, highest self. This is the place from which your energy, confidence, creativity, true power, and true beauty will start to explode. Every week, we provide you with interviews from top experts in their field, or a solo cast from yours truly, to support you in living your most beautiful, healthy, and joyful life. I’m your host, Kimberly Snyder, founder of Solluna, New York Times bestselling author and holistic wellness, nutrition and meditation teacher. Let’s get started

Dr. Gundry (54:17):
This week’s review comes from EMB on apple podcasts who says, I first came across Dr. Gundry on other podcasts. Well, he was promoting the longevity paradox. Since then, it’s been a fascinating rabbit hole of science studies, and food. For someone who has followed, have been affected by nutrition for as long as I have, shockingly nothing he says is shocking. It all has basis in diets such as Atkins keto, paleo, carnivore, vegetarian, and vegan. He goes so far to explain what these diets actually get right, what parts are non-consequential, and yes, of course, what parts they don’t get so right. Not only this, but he also is not beholden to any beliefs. If better science and studies come out contradicting or clarifying something he has said, he will revise that in a future book and make sure to let everyone know right here.
Absolutely. One of the best voices in health and nutrition today. Wow. Well, thank you EMB for a great review. It’s reviews like this that help us reach a bigger audience for our transformative health message. So if you haven’t already, please, please rate and review us on Apple podcasts. And while you’re there, feel free to drop in any health questions you have. I’ll be sure to answer them in a future episode because I am Dr. Gundry and EMB and the rest of you, I’m always looking out for you.
Disclaimer, on the Dr. Gundry podcast, we provide a venue for discussion and the views expressed by my guests do not necessarily reflect my own. Thanks for joining me on this episode of the Dr. Gundry podcast. Before you go, I just wanted to remind you that you can find the show on iTunes, Google Play, Stitcher, or wherever you get your podcasts. If you want to watch each episode of the Dr. Gundry podcast, you can always find me on YouTube at youtube.com/Dr. Gundry, because I’m Dr. Gundry, and I’m always looking out for you.