Practical Hacks For Making New Habits, Waging The War Against Alcohol, The Best Morning Routine Ever, Upgraded Overnight Oatmeal & Much More With Michael Chernow (Best of LIFE Network's Experts!)

Ben Greenfield

Nov 8, 2025

Episode description

Show Notes: https://bengreenfieldlife.com/lnchernow/

Michael is a serial entrepreneur, restauranteur, podcast host, and expert in the worlds of wellness, fitness, and nutrition. After years in the restaurant business in NYC, he realized that his calling was to be of service in a more personal way, with the ability to impact more lives. Honoring his 17 years of sobriety by launching his newest venture, Michael's goal with KOH was to create easily-accessible nutritional products rooted in adopting the positive habits that transformed his life (btw, his overnight oatmeal is crazy good and there’s a 15% discount with code BGL15 if you click here).

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Mindsip insights from this episode:

Practice breathwork to transition from work to home life

Before entering your house after work, sit in your car and do a few minutes of breathwork, like box breathing, to separate your work energy from your family life.

#breathing

#stress

Aim for 7-8% omega index to reduce mortality risk

To lower all-cause mortality risk, you should aim for an omega index of 7-8%, which may require supplementing with 4-6 grams of fish oil daily, far more than the typical 1-2 gram recommendation.

#mortality

#omega-3

Avoid missing habits twice to maintain consistency

If you miss a habit once it's a mistake, but if you miss the same habit twice in a row, you are starting a new habit of not doing it.

#consistency

#habits

Smile for 20 seconds upon waking to boost serotonin

Smiling from ear to ear for 15-20 seconds immediately upon waking is a simple way to release serotonin and combat morning anxiety.

#anxiety

#serotonin

Use sublingual nitric oxide to improve blood flow during cold plunges

If you experience Raynaud's-like symptoms during cold plunges, sublingual nitric oxide tablets like N101 can help improve blood flow.

#blood-flow

#nitric-oxide

Fuel up with high-protein overnight oatmeal for optimal nutrition

The guest's product, Creatures of Habit Meal 1, is an overnight oatmeal packet containing 32 grams of protein, digestive enzymes, probiotics (Bacillus subtilis), and vitamin D3.

#nutrition

#protein

Choose underappreciated fish species for a delicious meal

Instead of popular fish like tuna and salmon, consider eating underutilized species such as bluefish, blackfish, porgy, and pollock, which are delicious but have weaker marketing.

#fish

#nutrition

Transform chores into automatic habits through three phases

Habits form in three phases: a chore (up to 2 months), a habit (up to 2 years), and finally, an automatic part of your life.

#habits

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