40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,

What if sun exposure is also one of the most underutilized levers for body composition — affecting visceral fat, muscle strength and function, and metabolic health through 4 distinct biological system. Today we talk about how the sun stimulates the production of Vitamin D, Nitric oxide and melatonin, and how sunlight sets our circadian rhythm.  You will learn how belly fat, fat and muscle respond to the sun, and you will learn how to harness the life-giving and energy-giving power of the sun. This is my encouragement to not hide from the sun this summer and not block your skin from making these amazing signalling molecules, especially if you want to lose weight and have more energy. Nerd alert: this is evidence-based advice.  Buckle up.   And, when you are ready, here are ways I can help you: 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community: https://www.facebook.com/groups/40sfitnessreset  📩 Email me your questions: [email protected]

It’s 2026 and you are still looking at your weight? Stop! You are missing out! You are missing out on a metric that is superior in every way Not only tracking body composition is much more closely related to your longevity, a better indicator of overall health and strength If you want to be in control of your weight instead of it controlling you, If you need an evidence-based approach to transform your body This episode is for you It is also for you if you are someone who have been able to lose 10, 20, 30 lbs but cannot seem to keep it off. You need to listen!! Today I give you 3 reasons to stop tracking body weight and start tracking body composition.  What happens when you make this shift? You can start transforming your body without torturing yourself, you will heal your relationship to foods and control your weight instead of having your weight control you.     And, when you are ready, here are ways I can help you: 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community: https://www.facebook.com/groups/40sfitnessreset  📩 Email me your questions: [email protected]

Don’t you find it frustrating? YOU KNOW what you’re supposed to do, yet, you don’t do it. Or, you know what not to do, but do it anyway. You know your evening snack watching a show will make you feel like crap the next day, but you still do it. You know that taking a walk after lunch would win the afternoon, yet you fill those 20 minutes with more sitting at your computer.  The afternoon energy crashes, the blood sugar instability, the alcohol habit, the belly,... Those are real obstacles. But they are also solvable with the right systems. The knowing-doing gap is the reason the plans or systems don't stick. You could have the perfect meal plan, the perfect workout schedule, and the perfect reset guide, and this pattern would still quietly undermine all of it at the first sign of imperfection. This IS the struggle. This is the real reason why most of us find it difficult to stay healthy. In today's episode, I give you 3 steps to help you bridge the gap from knowing to doing. 3 practical steps that will help you take action.   And friend, have you found that some episodes were not super helpful to you? I need your input!  Let me know exactly what you need to hear in this podcast: You can schedule a 15-minute chat with me for market research here: https://calendly.com/jihanefarrell/coffee-chat I cannot wait to meet you!

A survey of over 1,000 people aged 40+ found that 75% were dissatisfied with their bodies, and 64% reported frequently judging their own worth based on their weight.  If you are here, there is a strong probability that you are struggling with some body image.  I know this whole concept comes pretty loaded. This episode is not about "body positivity", or going to tell you that "You are beautiful no matter what", In this episode, we'll start with the objective data of what a HEALTHY BODY looks like, while acknowledging healthy bodies come in many different shapes.  If you are in a place where you feel body dissatisfaction, this episode will help you to change the things you look at, so the things you look out, can change. Here is how this episode will shift your perspective: - What you need to do instead of treating your body as the enemy - The most powerful force you can harness for lasting change - A way to relate to your body that can help you transform There is a breakthrough for you.    In this episode, I am asking for your help in better understanding your journey so I can help you better. Would you come for a coffee chat with me? In exchange for your time, I will give you a FREE belly-busting coaching session. Schedule the coffee chat here: https://calendly.com/jihanefarrell/coffee-chat   And, when you are ready, here are ways I can help you: 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community: https://www.facebook.com/groups/40sfitnessreset  📩 Email me your questions: [email protected]   Bonus content: Your energy boosters vs energy suckers checklist https://jihanefarrellphd.kit.com/7a0da9eeaa

In the spring, the panic of the swimsuit season incoming pushes people to try extreme cut down of calories, crash diets and other “get thin fast” schemes. Research analyzing over 628,000 dieting hashtags over eight years found that 30% of all annual dieting activity occurs in spring — significantly more than any other season. This is fueled by peak body dissatisfaction, coming out of the winter slump, and a desire to look good in the summer.  Today, I am going to walk you through how this spring panic can backfire when you follow the trend.  These extreme diets produce the yo-yo effect leading to : •  Exhausting cycle of hope and failure that erodes self-esteem over time  •  Food obsession and an unhealthy relationship with eating  •  Guilt and shame when weight returns, even though regain is largely physiological  •  Anxiety around social eating situations  •  Feeling like a personal failure rather than understanding it's a structural problem with restrictive dieting I want you to understand the dangers of crash diets - weeks of extreme dieting, skipping meals or eliminating entire food groups - so that you can escape the never-ending cycle of yo-yo dieting. In this episode I also share what you need to do instead to get your best body for good.    📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://www.facebook.com/groups/40sfitnessreset 📩 Email me your questions: [email protected]

Whether you are facing temptation, seeking pleasure with foods that may be sabotaging your weight loss, or you tend to derail on the weekend, you know that you have moments of weaknesses that ruins all the efforts you have put in during the week. Caving in destroys your motivation, undoes all the good work you put in your health and sets you back. It brings regret and guilt, and make you feel like you are failing at weight loss again. If this is you, tune in and grab a note pad because in this episode, I uncover the 4 most common mindsets that lead us to these patterns, and I give you a practical ways to respond in these testing moments, not because you have to, but because you want to.    This is an episode for those who want to achieve more self-control, keep their momentum going and stay in power in moments of weakness.   When you are ready, these are ways I can help you: 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://www.facebook.com/groups/40sfitnessreset 📩 Email me your questions: [email protected]

If you feel a general lack of motivation in the winter but are ready for a spring reset, it is not by accident. It is by design! In this episode you will hear about seasonal variations in our biology that explain why our cravings, appetite, energy levels, mood and drive for physical activity change with the seasons. Instead of beating yourself up all winter and to make sure you leverage your natural program for performance in the summer, I share how to leverage your circadian rhythms in sync with the seasons. Today, I give you practical shifts to make in your nutrition, sleep and exercise for a spring health reset that supports healthy body fat, muscle building and higher fitness levels, while making everything feels more enjoyable.   When you are ready, here is how I can help you: 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://www.facebook.com/groups/40sfitnessreset 📩 Email me your questions: [email protected]

We’re in our 40s. Who has time to waste on hours upon hours of cardio, when it does not even make you fitter, stronger or build a better physique. What if I told you that you can ditch that and instead practice something for just 30 seconds a week to reap incredible benefits for body composition. Yes, just 30 seconds per week is all it takes when you sprint. And in today’s episode I share with you what happens in your body, how it targets belly fat and build up your muscle and your brain. In this episode the amazing fat burning and muscle building effects of sprinting, and how to get into sprinting for people who are overweight and out of breath.   When you are ready, here are the ways I can help you: 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://www.facebook.com/groups/40sfitnessreset 📩 Email me your questions: [email protected]

Runners inspire as models of endurance, grit, discipline, determination and perseverance But what if I told you that distance running may not be as healthy as we have been led to believe? In fact, if you are over 40, want to lose belly fat and build muscle, it may actually HURT your goals. In this episode, I share a few facts, found in scientific studies and clinical observations, to argue that walking is a superior form of cardio compared to running. And stay tuned to the end to hear about the right way to run for long-term health and better physique. Now if you are a runner, this is not a jab at you friend. But if you are a runner who has visceral fat, you need to know this and how a switch in your routine could be the key to seeing your belly gone.   When you are ready, here are the ways I can help you: 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://www.facebook.com/groups/40sfitnessreset 📩 Email me your questions: [email protected]

Is this you? Stepping on the scale sets you for a bad day, if you don’t like the number you see. You find it fun to use the scale when you’re losing weight but avoid it when you feel your pants getting tight. If so, you are also likely to be skipping your tracking because you feel like you didn’t eat well. It's not your fault. It's emotional programming that needs to be replaced with better a better metric and a different mindset. Because these avoidance patterns lead to a lack of motivation. Instead, doing the hard thing will create momentum.   Today we talk about the scale, the dreaded scale. And I am going to give you a 3step process to reprogram your relationship to the scale. It can make a good servant, but it makes for a terrible master. In this episode, we put the scale back to its place today, so you can not only take control of your body composition, but also in it, reclaim the motivation you have been lacking.   When you are ready, here are ways I can help you: 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

If you are someone who is trying to apply all of the hacks, all of the tricks in the bag and all the diets under the sun, with nothing to show for, this episode is for you. Transformation doesn't come for temporary solutions. It comes from the things we do each and every day, consistently.  To achieve your weight loss goals, lose belly fat and build muscle for longevity, what you need is a lifestyle.  A lifestyle is the sum of your systems.  This episode is putting together my most impactful systems for body composition, for effortless weight management and have put my health on autopilot.  System #1 - A system to make time for health > Energy management instead of time management > Listen to Episodes 35, 36, 37, 38 System #2 - Circadian scheduling system > Daily rhythms for best body composition and your energy > Listen to Episode 40 System #3 - Meal planning > Simplify and make it easy to put healthy food on the table > Episode 41 System #4 - Stress management system > Proactive ways to weather the storms of life > Episode 42 System #5 - The Better sleep system > Practical template you can use to sleep well > Episode 43 System #6 - A training system > How to train for longevity and my weight lifting routine > Episode 44 and Episode 20 System #7 - A system for healthy eating > 5 easy-to-follow principles for anyone to feel confident about their food choices > Episode 45 Questio

Eating healthy has never been so hard. Contradictory advice, fad diets, cult-like mindsets,... Who and what can you trust these days? Is this diet better than that diet? Should I eat this? There is so much information out there, so many trends, that it has become extremely confusing to know what is right for you.  I have created this guide to make food choices easy for people like you, high achieving, busy professionals, who don't have time to spend hours researching what is healthy, what food will support longevity and weight loss. In this episode, I share 5 timeless and proven nutrition principles that are so easy to apply, you will never feel lost in your food choices again. Imagine using simple guidelines to feel confident in the way you eat, and get a handle on your weight, effortlessly losing fat or maintaining, boosting your energy and enhancing your focus. You can achieve this when following the principles in this episode.  In it, I also share some tips to apply them. For a PDF version of these 5 principles, use this link: https://jihanefarrellphd.kit.com/f83984fd20   📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Your best body is only a few months, a few key habits, and a system away.  A system of training for longevity.  In this episode, I talk to trainer and fitness coach Brock Harling. Brock specializes in training people for longevity using the pillars of strength, stability, mobility and stamina. In this episode, he shares the principles he uses with his clients for making things stick and achieving goals. You can find Brock in Minneapolis, or at Humble hustle https://www.humble-hustle.com/ Download his app H30 on the app store   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Sleep is precious but most of us in our 40s don't give it two thoughts.  Inadequate sleep is one of the top 5 drivers of belly fat.  Not enough sleep or poor quality sleep is associated with higher body fat and will come in the way of building muscle for those who train regularly.  Quality sleep is paramount for cognitive and physical health.  Today, I share with you my better sleep system.  My exact procedure for a good night sleep.  And it starts from the moment you wake up.  This episode is packed with hacks for the best zzzzs, so make sure you pick one thing to start with, and focus on consistency, before you apply the next.      Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Stress is not only one of the top 5 drivers for visceral belly fat (Listen to Episode 2 for more on this), it is also causing us to turn to alcohol or food for comfort and other cravings that sabotage weight loss.  Stress is also linked to accelerated aging, chronic inflammation and overall increased mortality.  Getting stress under control is key for you to get the body you want, but also, experience more peace in life and a longer healthier life.  In today's episode I share 3 tips on how to create a system to reprogram your respond to stress. 1. Identify your personal stress signature How does stress show up for you personally? 2. The science-backed way to respond to stress for complete relief This will lessen cravings, help you bypass the avoidant behaviors that are sabotaging your life (think playing video games, seeking alcohol or comfort food) and help you think more clearly. 3. Becoming aware of nervous system dysregulation  What it is, what causes it and how to have more peace.    Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Eating healthy is probably the one thing most people struggle with the most. What even is healthy eating? How can you eat healthy when your weeks are so full? First I am going to make healthy eating super simple for you. It's not following a specific diet, it's not about counting or restricting.  Eating healthy comes down to 5 principles. These are my 5 principles for a diet that supports longevity. Five principles that are timeless, universal, backed by science and stand the test of time: Principle #1: Prioritize whole foods vs processed food Principle #2: Seek nutrient density Principle #3: Eliminate sugary drinks and control blood sugar Principle #4: Be strategic with meal timing Principle #5: Nurture your gut bacteria Download here the guide with all the tips for following these 5 principles: https://jihanefarrellphd.kit.com/f83984fd20 Now that we know what healthy eating looks like, it's time to make it automatic.  Meal planning is THE system that you need to put healthy on autopilot and make sure there is a healthy option on the table, even when life happens. In today's episode, I am giving you all kinds of practical tips for meal planning so you can lose belly fat and maintain a healthy weight effortlessly, while experiencing your highest level of energy.  Get you free guide: 5 principles for a diet that supports longevity: https://jihanefarrellphd.kit.com/f83984fd20 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) <

What if I told you there is one thing you can do to multiply your efforts in losing fat and gaining muscle, while increasing your energy. This holds the key to - boosting your metabolism - increasing fat burning by as much as 10% - decrease your feeling of hunger through the day - sustain energy through the day. This is what I call circadian scheduling: using your biologically programmed circadian rhythm to time your meals optimally and get quality sleep for low body fat and higher muscle mass. You may not have to eat less,  You may not have to restrict, You may not have to change your whole diet, You may not have to count your calories,.... You may just have to change your schedule. Today I share my science-backed, system for sleep and meal timing that has been tested through generations.   📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Only 8% of people see their resolutions through. February 2nd is called "Quitter's day". My goal is to help you not be one of those people this year. "To lose weight" consistently makes the top of New Year's resolution, year after year. Yet, by February 2 - only 33 days into the new year - 92% of people already give up on it. In this episode I share why so many people don't see their resolutions come to fruition, what they're missing and I share 3 ways you can show up for yourself and be in the top 8% of people who accomplish their goals.  Do you know how to take your chance of success from 42% to 95%? Listen to this episode to find out.     Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if 1UP the Extra Life Solution, my 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

If you are in your 40s and up, and feel stuck in a low energy zone, I have great news for you.  First, that's not "just the way it is", and it has nothing to do with getting older.  In today's episode I walk you through the complete list of what could be affecting your energy: - What and when you eat - What and when you drink - Your environment - Rest, relaxation and sleep - Physical activity - Types of activity - Social interactions - Your attention diet - Your beliefs, mental habits and spiritual practices Download the full free checklist here: https://jihanefarrellphd.kit.com/7a0da9eeaa   Come hang out at the FREE workshop! I am showing you how to reclaim up to 2 hours per day and make health a priority this year by creating your own Energy management system. Sign up for the free workshop here: https://jihanefarrellphd.kit.com/18498584bf

No one likes the depleted, grumpy, low energy version of you. Not even you. And busy work, is anxious work, and a coping mechanism because you’re driven by fear or trying to avoid something. But when you show up for yourself to a higher level, you show up for everyone else at a higher level. Imagine going through your days humming and smiling, light on your feet and HAPPY to serve your family. Imagine going through your days with a calm and focused mind, attacking priorities without wasting time and with enough energy for work family and exercise. This is possible for you when you stop managing time and start managing energy. I will teach you how to create a system built for that, to reclaim up to 2 hours per day and make health a priority this year, when you join my free workshop: How to reclaim 2 hours per day and make your health a priority with your Energy Management System https://jihanefarrellphd.kit.com/18498584bf   And in today’s episode, I am going to share with you some of the habits I have on a monthly, weekly and daily basis that power my never ending energy. Take some notes because you may want to steal a few.   Check out my 12-week coaching program  https://www.drjihanefarrell.com/longevitylifestylecoaching

Do you find yourself constantly running out of willpower and motivation for your health? There is a better way for you to lose weight and experience higher levels of fitness this year: Create systems. Systems are procedure we put in place that run for us.  One of those systems that will help you put your health first this year is an ENERGY MANAGEMENT SYSTEM. In this episode, you will hear : - What is an Energy Management System and what it looks like - 8 benefits of managing Energy instead of time   And if you are starting to get curious about using this approach in your life, I invite you to come hang out live with me in the FREE workshop in which I will give you the method and everything you need to create your own, personalized Energy management System. Join me on January 28th, 2026: How to reclaim 2 hours per day and make your health a priority with your Energy Management System Sign up at: https://jihanefarrellphd.kit.com/18498584bf I can't wait to hang out with you.

This episode is for you if you are a high achiever, and now in your 40s, you know that something needs to change for your energy and your health. But you keep saying “I don’t have time to work out”, “I don’t have time to eat well”. Or you constantly feel like there aren’t enough hours in a day to do it all. You want to have energy all day, without the crash and you are looking for a way to maintain your productivity without sacrificing your health any longer.   We all know those people who are successful in their carreers, but also look incredible and super fit. You wonder how they can do it all, do more, while you are drowning. You keep wondering how they find the time for it all, while you feel overwhelmed. If so, listen up: I have good news! Not only can you have both a healthy lifestyle and a high output, but actually, going for both is the key. Here is the secret to having lasting health and enduring wealth: stop managing time and start managing your energy.   In this episode you'll hear: - What it means to schedule according to your energy instead of time - How managing energy instead of time helped me break the cycle of burnout - The benefits of structuring your day based on your energy To put in place your own Energy Management System and get more done while making health a priority, join me for a fun live workshop. Register for the FREE live workshop on January 28th, 2026: How to reclaim 2 hours per day and make your health a priority with your Energy Management System I can't wait to hang out with you.

I have one word for you. If you feel like you just can't add another thing to your plate. If you keep saying you don't have time to exercise regularly. But you want to be energetic and full of life this year. You know you need to make health a priority, but you feel like everything has to change in your life for it to happen. I have a message for you. I have good news for you.   I did not plan to record this special episode, but strongly felt that I needed to share this.  You are only two shifts away from making it happen this year. You can level up every area of your life when you focus on your health and in this episode you will hear - The only one thing that needs to change - A different way to set goals that will unlock success  - Why managing your time is a trap and what to do instead   And in this episode, I share my invitation to you : Come hang out with me so I can show you how to reclaim 2 hours of your time per day and make health a priority this year without taking away from any other area of your life Register for the FREE live workshop on January 28th, 2026: How to reclaim 2 hours per day and make your health a priority with your Energy Management System I can't wait to hang out with you.

Fasting is an incredible tool to use when you want to get rid of visceral belly fat, but many of us may feel hesitant because we want to preserve the muscle mass we work so hard at growing and protecting. If you find yourself in this conundrum, this episode is for you. Today I share about a way to fast by reducing calories but maintaining protein intake. New research from 2025 shows that protein intake does not seem to inhibit autophagy the way we thought. (Study cited here: High protein does not change autophagy in human PBMCs after 1 hour - https://doi.org/10.1172/jci.insight.188845) This means that we can get the biological benefits of autophagy with fasting while still maintaining protein intake.  This is great news! This episode is for you if you: - Want to get rid of visceral belly fat by using fasting while maintaining muscle - Are a Christian who wants to fast without losing physical strength Come in the free community to let me know if you would like to join me for 21 days of prayer and fasting this year. > https://www.facebook.com/groups/1756243071642022   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Hi friends.  This is a quick message from me to you, to wish you a Merry Christmas. Thank you for listening to the podcast. My heart goes out to you if you are someone who is walking through something hard. Life is full of ups and downs. I pray that you find the meaning, the beauty and the growth even in the painful times.  Today, I want to send my love to you.  Thank you for being here. I also want to welcome your feedback, please email me to let me know what you liked on this show, what I could do better, and what you want to hear this coming year. Email me at [email protected] for your questions, feedback and suggestions. With love, Jihane

No matter your age, there are so many peaks in your life still ahead of you.  The moment you stop believing it is the moment you initiate decline.  Most people age in their mind first. We start getting old the moment we tell ourselves "My best days are behind me". We start getting old the moment we tell ourselves "It’s ok to be inside more, it's ok to move less". And sadly, I see some dear people go into retirement with the mindset : “I’ve worked my whole life, I can relax”, spend their days watching TV, not doing much else. But the truth is, those of us who take control and take action rise to higher and higher levels of fitness. Aging in strength, aging with purpose and aging with impact is possible when we spend time creating a vision for our life. The end of the year is a great time for reflection, and the best season to start planning your next ascension.  Today, I invite you to look back to move forward with my 3-step process to approach your next peak: 1. Review 2. Refocus 3. Redirect Get your journal and make sure you take notes. You will want to bookmark this episode for next year too.    Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Body composition is your muscle-to-fat ratio and it is predictive of our longevity. People with highest muscle mass and ideal body fat live the longest and have the highest quality of life as they age.  Ideally, men carry around 15% body fat and women around 20%. Studies find that healthy men carry more than 40% of their body weight as muscle and for women more than 34%. Finally, with body fat, it's not just total percentage that matters but also location. Visceral fat is the type of fat that gets stored deep inside our abdomen: what shows as belly fat in men, and in women at menopause. And visceral fat is deadly. Linked to cardiovascular disease and metabolic dysfunction, it is associated with an increase in mortality risk of 10% for every 10cm above normal around the waist . Instead of focusing on body weight and weight loss, we get greater returns on our health and longevity when we focus on body composition aka muscle-to-fat ratio.  In this episode you will hear: - How hard is it really to achieve ideal body composition? - What hurts body composition: the Naughty list for body fat, belly fat and muscle mass. - What everyone can do to improve body composition: the Nice list for body fat, belly fat and muscle mass. - What you need more than working hard and replacing your time on the treadmill. Listen to the end to get the blueprint for re-composing your body, and looking your best this new year.    Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

It is the winter and we all hit this place: lower mood, lower energy, lower motivation, and lower will power because we are exposed to temptations every time we go to the store and see the box of Christmas cookies,... I really encourage you to listen to the last 5 episodes of this podcast (From #23 to #28) for more tweaks and SMALL things you can do that can make a BIG difference. Feeling better, improving our body composition, and losing belly fat are not so much about changing everything you’re doing, as much as putting the reps in the small things. It’s also not all about removing, restricting or going monk mode. Instead it's about the small daily actions you take day in and day out.  And in this episode, I will give you 3 small things you can add to your routine, from something that only takes 20 seconds per day (literally) to some things highly enjoyable. They will help you continue losing weight and energize you against the winter blues. Ready to play life on your A-game?    Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Studies have found that alcohol consumption is higher in cold countries and also increases in the last months of the year. The researchers suggest a link between shorter, darker days, colder temperatures and alcohol consumption due to the warming effects of alcohol. Colder countries have developed a culture around alcohol: making it (vodka), drinking it (wine pairing - Hi French girl here ), celebrating it (think oktober fest) I am not convinced that it tells the whole story...  But today, we're talking about what alcohol does for you, and I share some shifts in mindset and super practical tips for those of us who want to get rid of belly fat and keep losing weight during the Holidays. So this episode is for you if you are ready to gain some control over your alcohol consumption at Christmas parties, get some perspective that will boost your motivation for moderation and still have a good time.  Let's go!   📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching or apply for the coaching program directly here : 1UP Extra Life application form 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

If you are like me, and love to give a gift that makes your person feel seen, feel cared for, and feel special; a gift that truly answers a need in their lives, or something luxurious they would not treat themselves to, then you will love this episode. In it I share 15 health gift ideas from 8 categories - for you to give or for you to receive this year - stocking stuffers and christmas presents that benefit your health, wellness and longevity, help you lose belly fat and stop wasting your time on tactics that don't move the needle. Categories: - Equipment - Hydration - Supplements - Toxic-free living - Tech - Books - Membership or certificates - High value services Brands suggested in this episode Toxic-free living - Skin care products: Slow botanicals https://www.slowbotanicals.com/shop Toxic-free living - Forever chemical-free cookware https://fromourplace.ca/collections/black-friday-sale Gift or join 1UP The Extra Solution, a 12-week longevity lifestyle coaching program: Apply for 1UP the Extra Life Solution at 30% off   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching or apply for the coaching program directly here : 1UP Extra Life application form 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Winter is coming and with it, the real need for slowing down, cozy up and we suddenly crave comfort Most of us use comfort food to "treat" ourselves or alcohol to relax.  Yes we cope with the stress of a bad day at work, the boredom from a life without fun, or the high pressure from responsibility. But when we cope, we don't change. When we cope, we don't put in place the habits we need to manage, to have fun or to experience purpose that truly build a longevity lifestyle and bring meaning to our life.  And... The calories we take in from comfort food go straight to visceral fat aka belly fat. Because in the presence of stress hormones (Glucocorticoids) and insulin, our body turns on systems to put calories into storage in belly fat, directly increasing our waistline. So what to do instead to find comfort in the winter without sabotaging your fat goals? I give you some very practical tips in this episode inspired by Scandinavia. With this episode of the Winter Proof series, - Master getting cozy, - Turn to healthy foods that bring comfort and - Get to the root of your desire for comfort.   BLACK FRIDAY FLASH SALE  November 24th 2025-November 28th 2025 Gift or join 1UP The Extra Solution, a 12-week longevity lifestyle coaching program: Apply for 1UP the Extra Life Solution at 30% off   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching or apply for the coaching program directly here : 1UP Extra Life application form 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Imagine feeling like you're ahead on your weight loss goals, and ahead of the curve when January 2026 rolls around, instead of feeling gross and looking for a way to "Detox" from the holidays... Today I'm giving you ways to stay active in the cold months and tips on how to feel motivated to move your body when everything in you tells you to stay inside and lounge. These tips come directly to you from the canadian permafrost, with love.  You will learn how in fact getting outside for physical activity in the winter gives you MORE benefits than physical activity during the summer, especially for losing belly fat! So tune in to get some very applicable ways to feel motivated to get out and move your body through the cold months.   BLACK FRIDAY SALES ALERT I will be discounting the membership to 1UP The Extra Life solution for the last 2 weeks of November. Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

What if I told you that there is a very special supplement that seriously increases your chances of making good food choices, boost your mood through real neurotransmitters released in your brain, help you feel more rested and less stressed? And it’s free! Sometimes called vitamin G, it has some proven physiological effects that boost motivation, self-control, and improve your blood work. Vitamin G is gratitude.   In this episode, we'll look at the impact an attitude of gratitude can have on your health, weight loss journey and your longevity. And before you discount this as a woowoo pseudo science new age practice, make sure you listen to today's episode to hear about what has been scientifically validated as the real transformative benefits of gratitude on your brain and your behavior, as well as how to create a gratitude practice.    To go deeper, listen to the referenced podcast The Science of Gratitude & How to Build a Gratitude Practice, by Huberman podcats https://podcasts.apple.com/us/podcast/essentials-the-science-of-gratitude-how-to/id1545953110?i=1000733107120   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Tis the season... Or definitely approaching: Thanksgiving, Christmas, work parties, end of the year celebration... Before you decide to completely write off the last 2 and half months of the year, or entirely give up on your weight and overall health to indulgence, hear me out. Instead, there is a way to approach this time of the year with enjoyment, balance and maintain your gains at the same time. In this episode, I share three practical strategies to do exactly that: feast without indulging, loving the foods we get to enjoy at the end of the year without the guilt and without packing on more pounds. This is the first episode a Winter Proof series to help you make the best of a challenging season for your health and fitness, instead of experiencing massive set back this winter 2025 and keep the momentum going to the new year. What if 2026 didn't start with trying to undo the damage of the Holiday season? Follow for more!

Are you feeling it? The pressure of looking young no matter your age? If you spend any time on social media, you can't really escape the look: plump lips, high cheekbones, perfect brows, and no wrinkles,... As if this was the way we're all supposed to look.  Even 20 some years old are going for the fillers, fake lashes, hair colors or injections to try and freeze their faces in time.  But how do we, people in their 40s (Yes I'm talking to you man as well), navigate this impossible standard while staying radiant, when we do not want to engage in these types of procedures? My guest Michelle Rose helps women in their 40s bring their beauty out in a natural way, focusing on health and simple routines anyone can take on. The pull to see our aging bodies as something that needs to be fixed is strong.  In this conversation, Michelle brings a balanced perspective on this topic by helping us (women AND men) look beautiful because we let who we are and our values shine, and by using small steps to take to invest in our appearance to age gracefully without giving in to the pressure of the anti-aging beauty industry.    Tune in to hear this and get some very practical daily habits to use to lift our faces, look refreshed without having to use a ton of chemicals.   For more resources, you can join Michelle's community where you can get weekly livestream tips on midlife health and beauty, a worksheet for reflection, and stay up to date on any workshops she is hosting: https://www.facebook.com/groups/makinglifebeautifulagain Tune in weekly on Wednesdays to Making Life Beautiful Again podcast: https://podcasts.apple.com/us/podcast/making-life-beautiful-again-healthy-aging-midlife-women/id1755919162      Her website: http://www.makinglifebeautifulagain.com    Get in touch with Michelle: [email protected]

I went to work, I built the habit of going to the gym. On the scale, it looked like I was going in the right direction: I was losing weight.  But what looked like a win on the scale was a fail for my fitness and longevity! Why? I had lost 1.6 lbs of muscle and had added body fat... THAT is the most common mistake we make when on a weight loss journey. And it is costing us because muscle is the keystone organ for longevity.   To improve your body composition and lose belly fat, you must avoid these mistakes. Tune in to hear the mistakes I have made so you don't make them.  This episode will help you get faster results for a body that looks good, and for you to get stronger while you get older.     Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching or apply for the coaching program directly here : 1UP Extra Life application form 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Hey! Are you in your 40s and feel bummed out when you look at yourself in the mirror? You don't recognize yourself and wonder if you will ever be able to lose that belly and feel strong again.  I'm here to tell you that weight loss is a losing battle. In your 40s, it's time to shift to a different approach: body composition. Focusing on your muscle-to-fat ratio is the key to finally get the body you long for.  And in today's episode, we talk about adding muscle. I share what I do in the gym and the principles I have used that have allowed to  - Put on 5.5 lbs of muscle in 1 year (not bad for a 43 year old woman) - Go from 24% body fat to 20% - Ideal for women! - Become stronger than I was in my 20s! - Choose the right type of exercise at the gym, without the fluff When you apply what I share in this episode, you will be able to make your workout more efficient, maximize the gains and troubleshoot your plateaus.   Ready to take action? I want to support you! 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching or apply for the coaching program directly here : 1UP Extra Life application form 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

What if I told you that the secret to success in your weight loss, belly fat loss journey, was to completely LET GO the idea of losing weight. I bet many of you would panic and hold on even tighter to it. Maybe it sounds scary to not be doing everything you can to lose weight? Hear me when I say:            Losing weight is a losing battle. There is absolutely no winning in this game, and it’s called a loss for a good reason.   Instead, when you shift your focus on body composition: improving your muscle-to-fat ratio, here is what happens:  MOMENTUM.  Check this episode to find out : - How focusing on building muscle supports burning fat - What a shift to body composition heals your relationship to food and help you look at rest differently - A way to leverage your God-given drive to perform and get excited about your health goal   Your call to action: Get your body composition measured: type "Inbody scan" in google maps and go get it done. Make sure to email me when you get your results! Let's go!   📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching or apply for the coaching program directly here : 1UP Extra Life application form 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

The gut-fat connection could be the secret to you finally getting rid of stubborn belly fat.  To understand how a healthy gut microbiome could hold the key to reduce your waist-line, make sure to go back to episode 17 of this podcast.   In this episode, I chat with Holly Howe, founder of the website MakeSauerkraut.com, author of Mouthwatering Sauerkraut [+Kimchi], and host of the annual Fermentation Summit. Holly is a passionate fermentation teacher dedicated to making the art of sauerkraut and kimchi approachable, foolproof, and life-changing. She empowers home fermenters to turn simple ingredients into probiotic-rich superfoods with confidence.   In the time we spent together, we touched on  - The simplicity and cost-efficiency of fermenting food - How fermenting food boosts nutritional value and unlocks beneficial nutrients for our body - The easy steps anyone can take to start turning their ordinary meals into a 5-star chef experience I loved learning more about homemade ferments and I hope you join me in taking a shot at it.      Find Holly's free resources here: The shopping Guide: https://www.makesauerkraut.com/sauerkraut-shopping-guide/ Designed to help you find your favourite fermented foods to re-create at home   How to Make Sauerkraut in a Jar {The Ultimate Beginner’s Guide} https://www.makesauerkraut.com/sure-fire-sauerkraut-in-a-jar/ The easy peasy step-by-step to make your own fermented goodness at home   Find Holly here: https://www.facebook.com/makesauerkraut https://pinterest.com/makesauerkraut/ https://www.instagram.com/makesauerkraut/     To join the FREE Fermentation summit October 21-23, 2025, get on the waitlist: https://www.makesauerkraut.com/fermentation-summit-waitlist-fr/   ----more----   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching or apply for the coaching program directly here : 1UP Extra Life application form 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity</p

I have said this many time on this podcast: fermented foods are a must-have in your arsenal to reduce belly visceral fat. So today I am going to give you some science to back this up and share 4 links between your gut health and belly fat: 1. Some populations of bacteria that are unhealthy disrupt the gut barrier, which lets some pieces of bacteria or food in the blood stream, that shouldn’t be there. These particles that enter the circulation are recognized as a threat, which drives inflammation and insulin resistance in belly fat. 2. The bacteria in our gut produce small molecules, called Short-chain fatty acids (SCFAs) that play a role in reducing visceral belly fat SCFAs stimulate GLP-1 and other peptides that improve metabolism and reduce belly fat accumulation   3. Unhealthy bacteria extract more calories from the diet, which can end up being stored as belly fat   4. Less inflammation means better liver function and better fat burning How do you nurture a thriving gut microbiome to accelerate belly fat loss and burning belly fat? There’s something far superior to probiotics in a pill. Something that’s the real deal : Fermented foods! Fermented vegetables bring BOTH prebiotics and probiotics. Listen to the end of this episode and get my tips on incorporating more fermented foods to your diet.   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching or apply for the coaching program directly here : 1UP Extra Life application form 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

95% of people who successfully follow a diet put the weight back on. The reason for that? A diet provides a temporary solution. But if you put the weight back and some, it’s a failing solution. And this is how too many of us are lifetime dieters: trying every diet under the sun, as if it was a matter of finding the right one. Spoiler: it is not. You don’t need another diet, You don’t need to beat yourself up until you reach perfect adherence to the perfect diet,  You don’t need to count and measure and restrict for the rest of your life, And you are not the problem. Today I want to help you escape this approach that is failing you and give you some keys to create the one thing you need to lose weight for good, especially belly fat, AND KEEP IT OFF. This ONE THING you need is a LIFESTYLE that is geared towards health and fitness. What does that mean and what does it look like to have a lifestyle for a lean body, a lower body fat and stronger muscle? What is a longevity lifestyle? In this episode I give you the framework to create a lifestyle so you can lose weight for good, get rid of body fat and keep it off.      Free resource mentioned in this episode: The 5 principles for a diet that supports longevity – The ultimate guide to boost energy and focus while effortlessly keeping the weight off. Download here: https://jihanefarrellphd.kit.com/f83984fd20     Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching or apply for the coaching program directly here : 1UP Extra Life application form 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Today, I am going to explain to you how Fat Flux works for belly fat aka how fat gets broken down then burnt, so you can target belly fat.  Because when you know these very specific things about how fat gets mobilized out of visceral belly fat, you are equipped with knowledge you can leverage.  You can make the biology of visceral belly fat work for you to finally see an impact of your actions on your waistline and stop wasting time on the wrong things, that actually hurt your goal.   Here's what you'll get in this episode: - The #1 fat fact about visceral belly fat you need, to make your belly fat loss plan smarter. - The necessary conditions required for your body to get fat out of the storage in your abdomen. - Three things you may have been doing wrong all along and what to do instead to see results on your waistline.     📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Believing in God and engaging with faith prolongs life.  The research now shows that it adds an extra 4 year in lifespan, cut by 30% the risk of death, and brings a host of health benefits from psychological to physical. And yet the leading experts in the field of longevity never mention God. As a follower of Christ, I also see some very questionable practices done in the attempt to outlive others, and even trying to live forever.  In today's episode, I share the 7 rules I follow to make sure my longevity lifestyle is not a self-serving, ego-driven attempt to escape God's will and God's perfect design, and how I make this pursuit of losing fat and building muscle something that gives him glory. This is a bonus episode, because less tactical than usual.   📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Why is belly fat so hard to lose? Because visceral fat is a different beast. But that means we can use the specific biological properties of this fat to work for us. Burning belly fat is not all about a restrictive diet and it takes more than simply counting calories. Burning belly fat has a lot more to do with the QUALITIES of calories. What you eat matters more than how much you eat.  So today, I am giving you a list of 8 superfoods that will boost your fat loss and some that have been scientifically proven to target visceral belly fat.  Curious to hear what foods I'm talking about? Join me for this episode!   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

You are someone with a "bad" habit you want to break.  You are on a weight loss journey and want to get rid of the belly fat but find that you have self-sabotaging habits of emotional eating. Or you use alcohol as a crutch, as your emotional support.  And you know from listening to this podcast that this pattern is actually contributing to belly fat.  If that is you, this episode will give you some tools and a science-backed method to get in control and create habits that support your goal.  What you will hear; - A big and surprising idea for how to break a bad habit - A method based on the science of habit formation to answer the deep need behind what you are doing right now - How to use the cue-behavior-reward loop to stop sabotaging yourself and start experiencing success.    Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Have you ever wondered why some people bounce so quickly after setbacks, but you just can’t seem to stick to the plan?  Do you believe that things are happening TO you or happening FOR you? Do you see setbacks as part of the process, things that you can learn from? Or insurmountable obstacles If you feel stuck in a never-ending loop of starting on Mondays, going strong for 2 weeks only to end up where you started, this episode is for you. We’re going to look at beliefs that are holding you back and my goal for this episode is to provide a powerful reframe that will help you to never see things the same. Here's what you will hear: Mindset shift #1 : Your age is not a doom sentence Mindset shift #2: It's not failure, it's a data point Mindset shift #3: Your weight is an indicator, not a dictator Mindset shift #4: The bleep on the radar If you are a lifetime dieter, and have tried all the diets under the sun, these mindset shifts will get you out of the rut. You’re in a strange head space because of what dieting is doing to your emotions. Dieting trains you to follow rules. Dieting trains you to expect perfect adherence. Dieting trains you to focus on the outcome instead of the process. Everything will change when you work with a coach like me who partners with you, problem-solve with you when you struggle and help you repeat what works when you succeed.    Ready to take action? I want to support you: 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

Why is it so hard to lose belly fat? No matter what you do, you can’t seem to get a flat stomach. Are you slim everywhere else but despite your best efforts, still have a pooch? That’s so frustrating. For me this was a huge source of insecurity.  Today I’m going to share 5 science-backed reasons why belly fat is so tough to lose for men and women in their 40s,  but more importantly, the specific strategies you can use to address them and finally target belly fat. Let's go!    Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

You’re in your 40s, grinding through long workdays, juggling deadlines and family. You catch a glimpse in the mirror, stomach hanging over, looking tired and feeling old. If you’re wondering “How am I going to turn this around without living in the gym?” or if you think you’ve tried it all and nothing worked, this episode is for you! Today we’re diving into the game changer you didn’t see coming: Muscle strength It’s not just about looking good. Muscle strength is life insurance. It’s your ticket to burning that stubborn belly fat, boosting your energy and adding years to your life. Stick with me as I unpack why building strength, even with a packed schedule, is the ultimate hack for overworked guys and gals in their 40s who are ready to take control. And if you’re new to strength training, make sure to stay to the end to hear 3 tips on How to successfully invest in your muscle strength without feeling overwhelmed. It doesn't have to be complicated.    Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

If you’re over 40, running a business or leading a team, your body is your most overlooked asset. We are going in details in the three most important metrics for longevity.  We looked at VO2 max in episode 7, and today, we look at body composition. Body composition - the balance of muscle mass and body fat - is a strong predictor of how long and how well you live. A metric more powerful than body weight that plays a significant – and yet mostly overlooked - role in your performance, health, longevity, sex life, and how you feel day-to-day. In today's episode you will discover: - 5 ways burning fat and building muscle helps you win in life - How your age has nothing to do with you losing your sharp, that constant nagging pain, disappointing erections or low libido and how your body composition can give these back to you - Signs that it's time to focus on you muscle-to-fat ratio - The two simple habits to burn fat and build muscle and feel amazing in your 40s   Your body is your edge, are you ready to take the upgrade?   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]

If you’re over 40, huffing and puffing while going up the stairs, you’re out of breath walking up the hills or you don’t have as much in the tank as you used to, this episode has the key number you need to track. You've noticed that you no longer have the energy for your family after a work day, and you miss being able to do fun things together. Before you write this off to the fact that you’re getting older, and give up on living to the full, let me tell you about the number you can track that will change the game. Because this isn’t just a marker more powerful than knowing your cholesterol level, it is also easy to improve so you can recover your stamina. This number is VO2 max: the metric of life. VO2 max is a measure of our overall fitness. It tells us how well our engine is running so it can carry us for longer. VO2 max is directly correlated with longevity. A high VO2 max also means you can burn more calories, and enhances fat oxidation, directly targeting visceral belly fat. Tracking and improving your VO2 max boosts metabolism and helps burn stubborn fat. Improving  VO2 max adds days to your life and energy to your days. Which means you get more out of life. Since improving my VO2 max from top 25 to top 6% for women my age, I have more energy than the moms who are 10 years younger than me! In this episode, you will hear 5 reasons why VO2 max is the metric of life Signs that your VO2 max may be declining and that it’s time to measure it How to measure it How you can improve your VO2 max in just 15 minutes per week to live longer and get more out of life. Investing in our fitness makes the difference between becoming a burden and growing in impact as we age. Which one will you choose?   **** Notes to perform the Cooper test to measure VO2 max: Measure the distance ran in 12 minutes, then use the formula: In Kilometers: VO2max = (22.351 x kilometers) - 11.288 In Miles: VO2max = (35.97 x miles) - 11.29 After you complete the test, you can compare your results to the norms and recommendations for your age and gender. ****   Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]