Habits and Hustle

Longevity science is shifting fast. New discoveries are revealing that aging may be influenced not just by genetics or lifestyle, but by specific nutrients that regulate cellular health.

In this episode of Habits & Hustle, I sit down with Dr. Stephanie Venn-Watson to explore the discovery of C15, a fatty acid that emerged from decades of research studying Navy dolphins. Her work suggests that declining C15 levels may weaken cell membranes, accelerate aging, and increase vulnerability to metabolic disease.

We break down how this molecule works, why not all saturated fats are the same, and how modern dietary shifts away from full-fat dairy may be contributing to widespread nutrient deficiencies.

We also discuss how C15 interacts with longevity pathways like AMPK and mTOR, the same pathways targeted by drugs like metformin and rapamycin, and why researchers believe C15 may function as a geroprotector — a compound capable of slowing biological aging.

Dr. Stephanie Venn-Watson is a veterinary epidemiologist, CEO of Seraphina Therapeutics, and author of The Longevity Nutrient. Her work bridges marine biology, epidemiology, and human longevity science to uncover how nutrition influences cellular aging.

What’s Discussed

(07:48) How studying Navy dolphins led to a breakthrough in longevity research

(10:31) Why dolphins are a powerful model for studying human aging

(16:04) The discovery of C15 and its role in metabolic health

(17:33) Why not all saturated fats are harmful

(20:25) How C15 interacts with longevity pathways like mTOR and AMPK

(22:23) How modern diets may be creating a widespread C15 deficiency

(24:30) The link between C15 deficiency and accelerated cellular aging

(27:11) How dairy fat became the primary source of C15 in humans

(31:18) Why C15 may qualify as a “geroprotector”

(34:28) How to measure C15 levels through blood testing

(39:23) Signs of cellular fragility and biological aging in blood markers

(43:02) How C15 may influence inflammation and autoimmune conditions

(50:20) The lifestyle factors that matter most for longevity

(55:17) Other ways to increase C15 levels through diet and exercise

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20 for 20% OFF everything at https://rhonutrition.com/discount/jen20 

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

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

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen  

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen

Books: https://jennifercohen.com/books

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

Find more from Stephanie Venn-Watson:

Website: https://fatty15.com

Instagram: https://www.instagram.com/fatty15/?hl=it 

LinkedIn: https://www.linkedin.com/in/stephanievennwatson/

Book: The Longevity Nutrient

Most people say they want change, but their behavior tells a different story. Over time, repetition hardens into identity, and once something feels like who you are, the brain works to preserve it.

We dive deeper into this in the latest Habits & Hustle episode.  We also chat about why comfort is more addictive than failure, how social circles punish growth, and why waiting to feel ready keeps you stuck in the same loop.

If you’re serious about high performance and behavioral change, this episode forces you to look at the patterns you keep protecting.

What’s Discussed:


(06:19) Why change threatens identity more than failure


(08:58) Comfort is more addictive than failure


(09:12) How social circles quietly punish growth


(11:27) Positive peer pressure and surrounding yourself with doers


(18:51) How complacency turns into resentment


(22:04) When comfort kills resourcefulness and ambition


(23:03) Why the story in your head feels worse than reality

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20 for 20% OFF everything at https://rhonutrition.com/discount/jen20.

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

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

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen

Books: https://jennifercohen.com/books

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

Midlife is not subtle. You’re disciplined, productive, training harder than ever, and still waking up at 4AM wired, gaining belly fat, and realizing the formula that used to work no longer does.

In this Habits & Hustle episode, I’m joined by Dr. Amy Shah to break down why cortisol is the real driver behind stubborn weight gain and 3AM wakeups and how too much intensity can backfire after 40. 

We also unpack her 30-30-3 Method and 4-3-2-1 Movement Framework so women can start a practical reset in just three days.

Dr. Amy Shah is a Double Board-Certified MD, Nutritionist, and New York Times Best Selling Author. She trained in internal medicine and immunology and studied nutrition at Cornell University. Amy is the author of I’m So Effing Hungry and I’m So Effing Tired, with Hormone Havoc forthcoming.

What’s Discussed


(02:26) Morning sunlight and short movement to stabilize cortisol


(04:07) Leaving 20% unscheduled to reduce stress load


(11:57) 3-5AM wake-ups and cortisol spikes


(13:02) Why intense workouts increase belly fat after 40


(18:10) The 4-3-2-1 workout framework for midlife women


(28:28) Alcohol, sugar, sitting, and stress as aging drivers


(44:48) Sleep as the most underrated anti-aging tool


(49:52) Gut health as a foundation for hormone balance

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20 for 20% OFF everything at https://rhonutrition.com/discount/jen20.

Prolon: Prolon is offering listeners 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use the code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Visit Therasage.com and use code JEN to get 15% off your order. Your skin deserves this level of care.

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

value, free!

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

Momentous: Ready to try supplements that actually do what they claim? Head to livemomentous.com and use code JEN for 35% off your first subscription. 

Manna Vitality: Try it now by using the code Jennifer20 at mannavitality.com.  

Amp fit If you’re ready to make consistency a habit without sacrificing your sanity, check out joinamp.com/jen. 

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen

Books: https://jennifercohen.com/books

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

Find more from Dr. Amy Shah:

Website: https://amymdwellness.com

Instagram: @dramyshah

Facebook: @drconfidential

Youtube: @dramyshah

Tiktok: @dramyshah

“Hormone Havoc” out February 24th: https://amymdwellness.com/pages/books

Endless scrolling doesn’t sharpen your thinking. You probably can’t remember 95% of what you just consumed, yet it still takes your time, attention, and even your money.

In this solo episode of Habits & Hustle, I share why I created The Habits & Hustle Book Club and what pushed me to build something that encourages completion instead of constant consumption. 

We break down how a clear deadline builds accountability, why finishing a book strengthens follow-through in other areas of your life, and how using those spare 10 to 20 minutes to read instead of scroll can improve your focus over time.

Tune in to learn how the book club works, what kinds of books we’re reading, and why finishing what you start changes more than just your reading list.

Sign up for free at https://www.jennifercohen.com/bookclub

What’s Discussed


(00:26) Why book clubs are trending again amid social media fatigue


(01:32) The polarization and comparison trap fueled by constant scrolling


(02:35) Why you don’t remember 95 percent of what you consume online


(03:26) The shift toward real connection and community through reading


(06:08) TikTok shopping, impulse buying, and algorithm-driven spending


(12:11) Using a finite reading deadline to build accountability and follow-through

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

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

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen

Books: https://jennifercohen.com/books

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

We’ve been conditioned to believe that saying less is safer. But playing it safe costs trust, influence, stronger negotiations, and deeper relationships because the line between “too much” and meaningful connection is further out than we think.

In the latest episode of Habits & Hustle, I’m joined by author Leslie John to break down the exact tipping point where leader vulnerability backfires, why holding your cards close in negotiation weakens your leverage, and how pushing slightly past your comfort zone builds real authority.

Leslie John is the James E. Burke Professor of Business Administration at Harvard Business School and author of Revealing: The Underrated Power of Oversharing. Her award-winning research appears in top academic journals and media including The New York Times, The Wall Street Journal, and The Economist.

What’s Discussed


(04:00) Why oversharing feels risky but builds stronger relationships and influence


(06:31) The difference between emotional dumping and strategic vulnerability


(18:23) Disclosure flexibility and knowing when to reveal versus hold back


(20:55) Why long term relationships erode when partners stop sharing


(27:15) How strategic transparency increases trust and customer retention


(28:50) The most common negotiation mistake: leading with concealment


(34:03) Leader vulnerability and the tipping point where credibility drops


(41:01) Authenticity versus impulse and why emotional intelligence matters

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20 for 20% OFF everything at https://rhonutrition.com/discount/jen20.

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

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

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen

Books: https://jennifercohen.com/books

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

Find more from Leslie John:

Website: https://lesliekjohn.com

Instagram: @proflesliejohn

Youtube: @ProfLeslieJohn

X: @ProfLeslieJohn