Podcast Summary: Habits and Hustle – Episode 508
"Those Fitness Trends Are Failing You" with Liron Kayvan
Host: Jen Cohen
Date: December 5, 2025
Episode Overview
In this Fitness Friday episode, Jennifer Cohen is joined by long-time friend and fellow fitness enthusiast Liron Kayvan for an honest, no-nonsense discussion about viral fitness trends, the real keys to building a healthy body (especially in middle age), and the psychological traps around diet and nutrition. The pair cut through the noise of social media fads, emphasizing tried-and-true methods, the importance of weights, cardio, and a sensible approach to eating.
Key Discussion Points and Insights
1. The Pitfalls of Viral Fitness Trends
[02:47–04:19]
- Jen opens with a humorous take on middle-aged women trying every new wacky workout they see online instead of sticking with fundamentals.
- Quote: “Instead of just doing like weights and some cardio, they’re doing all sorts of crazy wackadoo things like trying to run up a tree and then run down.” – Jen [03:10]
- Both hosts agree that people gravitate toward what seems exciting rather than effective exercise.
- Viral workouts (e.g., the "12-3-30" incline treadmill challenge) are often just old trends repackaged by social media.
- Quote: “Bodybuilders have been doing that since the 60s, 100%... This is not new stuff.” – Liron [05:28]
2. Why Simple, Consistent Moves Work Best
[04:19–06:20]
- Jen advocates for foundational exercises: heavy weights and practical forms of cardio (like walking or incline walking).
- She owns up to using trampolines and swings herself but underscores they shouldn’t replace real workouts.
- Consistency and progressive overload are key: don’t only follow trends, and always find ways to challenge yourself to avoid plateaus.
- Quote: "No matter what workout you do... any movement is better than zero movement." – Jen [06:13]
3. The Power of Ritual and Habit Formation
[07:06–09:40]
- Both discuss the importance of ritual in maintaining workout consistency.
- Jen uses cardio as her "gateway drug" to other workouts, especially weights – it's not just about body, but also mental preparation.
- Quote: “If I don’t do that cardio, my brain will be a mess. I’ll have higher anxiety... my mood will really, really be, you know, down the tubes.” – Jen [08:43]
- Cardio and weights serve different purposes, and both are crucial for wellness and aging.
4. Challenging Social Conditioning Around Exercise
[09:40–11:38]
- Liron points out how social conditioning discourages women and older adults from lifting weights, despite the benefits.
- Fun or trendy group fitness classes serve as play and are good for the brain, but won't build lean muscle or change body composition.
- Quote: “It does come down to old school, foundational, fundamental shit that actually moves the needle... If you want to change your body composition... there’s nothing that beats heavyweight and cardio for me.” – Jen [11:11]
5. The Real Fitness "Prescription"
[13:00–14:41]
- Jen’s clear prescription for a kick-ass body (especially in middle age):
- Minimum three sessions/week of heavy weights
- One session/week of light/moderate weights
- Daily cardio (30 min; ideally incline walking or jogging, not excessive running)
- Prioritize protein intake
- Most of your results will come from nutrition, not just workouts.
- Quote: “If you want that body, do incline walks with a weighted vest or hand weights every single day for a minimum of 30 minutes, plus four days a week of weightlifting and eating enough protein.” – Jen [14:19]
6. Nutrition is Where Most People Struggle
[14:41–16:59]
- Liron notes most people can manage workouts but struggle with nutrition.
- Jen admits, despite being a fitness professional, food is her biggest hurdle and obsession.
- Quote: “I’m obsessed with food. I love food. I love talking about food, I love eating food... It’s a real brain... mind fuck." – Jen [15:26]
- Discipline is needed for food, not just workouts.
7. Intuitive Eating and the Binge Cycle
[17:00–22:01]
- Liron’s theory: most cravings and food obsessions are due to unmet nutritional needs, not just lack of willpower. Suppression can lead to binging.
- Quote: “Binging comes from this suppression, this artificial suppression... the body has to rebel. So you get this extreme swing to swing.” – Liron [18:00]
- He advocates for intuitive eating but acknowledges people are conditioned and may need more structure.
- Both note problems with the "cheat day" mentality – it can work against dietary goals, depending on psychological factors.
8. Calories, Misconceptions, and Food Choices
[22:01–24:53]
- Most people overestimate workout calorie burn and underestimate intake, especially from restaurant foods.
- Quote: “If you are working out like a regular human being for 45 minutes, you’re only burning like 300 or 500 calories... People think it’s a thousand because their watch says so. Their watches are almost always wrong.” – Jen [22:08]
- Both champions eating minimally processed, whole foods and being cautious when dining out to avoid hidden calories and additives.
- Tip: Always add an extra 300–500 calories when eating out to account for oversights.
9. Final Takeaways
[25:06–25:44]
- Cook your own meals whenever possible for control over nutrition and calories.
- Use a mix of weight training for body composition and cardio for health and mental balance.
- Movement of any kind is positive; just don’t let trends distract you from fundamentals.
- Quote: “Any movement is better than no movement. So do your wacky exercises and your wacky classes and enjoy yourself.” – Jen [25:37]
Notable Quotes
- “Bodybuilders have been doing that since the 60s, 100%... This is not new stuff.” – Liron [05:28]
- “It does come down to old school, foundational, fundamental shit that actually moves the needle.” – Jen [11:11]
- “I’m obsessed with food. I love food. I love talking about food... It’s a real... mind fuck.” – Jen [15:26]
- “Binging comes from this suppression... the body has to rebel.” – Liron [18:00]
- “If you are working out... for 45 minutes, you’re only burning like 300 or 500 calories... People think it’s a thousand because their watch says so.” – Jen [22:08]
Timestamps for Key Segments
- [02:47] – Opening thoughts on viral fitness trends
- [05:07] – The "12-3-30" treadmill trend unpacked
- [07:06] – Cardio as a workout ritual and habit
- [09:40] – Social conditioning and women/weights
- [13:00] – Jen’s 4-part fitness prescription
- [14:41] – Why nutrition trips people up
- [17:00] – Cravings, intuitive eating, and binge cycles
- [22:01] – Calorie misconceptions and restaurant pitfalls
- [25:06] – Final actionable takeaways
Tone & Approach
This episode is conversational, practical, occasionally irreverent (with laughter and real talk about “wackadoo” trends), and aims to empower listeners to focus on simple, effective fitness and nutrition principles. Both hosts maintain a supportive and relatable style throughout, peppered with candid personal admissions and practical advice.
Bottom Line:
Don’t get distracted by trends: stick to heavy weights, consistent cardio, whole foods, and discipline around nutrition. Fun movement matters for your brain, but if you want to genuinely change your body, prioritize the basics and stay honest with yourself.