40s Fitness Reset | Longevity-focused and science-backed approach to weight loss, aging, time-effective high return habits, target visceral fat

Friend, I am a person who, by nature, is distracted, all over the place and I rarely do the same thing the same way twice.  Becoming consistent is something I had to master. Consistent with healthy eating. Consistent with working out. Consistent with protein. So today, I share 5 steps that I took to become consistent. If I can do this, so can you.  And friend, if you find it hard to stick with healthy eating, I want to help you.  If you are tired of complicated meal plan and recipes that have you go shop in 5 grocery stores, I have 3 simple tools for you: - a simple structure for your meals - one sustainable habit - knowing exactly what to eat It's time to save your spot to get these 3 simple tools to make healthy eating effortless: https://jihanefarrell.kit.com/consistent I cannot wait to see you!    

Are you doing everything and not seeing results? Your’e eating clean You’re on the treadmill every day You’re putting on the steps You’re not drinking as much as you used to You cut out the desert   Yet, you just cant get rid of the stubborn belly. Well friend you may be missing this ONE thing I know I was and my body did not start to change in the way I wanted to, until I mastered this: CONSISTENCY   Today, I share 3 ways a lack of consistency explains why you’re belly is not bulging.   It's by finally getting consistent that I saw my waistline go down and I was able to lose fat and build muscle and finally look the way I wanted. And if this is something you struggle with, I have something for you! I am putting all my best tools, including door prizes, to help you get consistent.  To get all of that, completely for FREE, save your spot right now for the CONSISTENT HEALTHY EATING Workshop. It's live on Thursday September 17th.  If you can't make it live, there will be a replay available, so make sure you save your spot now at: bit.ly/becomeconsistent  

The best diet to lose belly fat is not a "diet", not in the sense most people use dieting.  But there is a way to eat that is right to improves body composition (lose fat and build muscle) and burn belly fat. In fact, if you cut calories, eliminate food groups and go on a weight loss program with complicated macros, this could completely back fire and make it more difficult to lose weight and keep it off. In this episode I share the science of calories for weight loss and give you the principles to know exactly how much you should be eating. This is called a calorie deficit: eat less than your body burn so that your body can use fat for fuel.  But there is something that matters even more for weight loss and losing belly fat, yet most people do not even consider it at all.  What matters more is WHEN you eat. In this episode you will learn: - What is your Basal Metabolic Rate (BMR)  - What is Total Daily Energy Expenditure (TDEE) - Why WHEN to eat needs to be part of your plan if you want to lose belly fat - When should you eat for weight loss and belly fat loss   And friend, if you want to know what is the best way to schedule your meals for belly fat loss, I invite you to come to my live FREE workshop on Thursday, September 17th.  In the workshop you will get exactly when to eat. I will help you with 3 simple tools that will make healthy eating consistently effortless. Because your nutrition IS the missing piece for you to see results. So save your spot right now at:  bit.ly/becomeconsistent I cannot wait to see you there!  

Ever wonder what to eat and what not to eat to lose belly fat?  Hey, I do not advocate for a diet or believe that dieting is the best way to lose weight.  But it is clear that people who successfully lose weight and keep it off, do it through diet more than exercise. And there is definitely a way to eat that is right when you work on improving body composition (losing fat and building muscle), including getting rid of visceral fat.  So in this episode I share with you what to eat and what not to eat to burn belly fat and get the results you want on your waistline.  I share very specific examples of foods to add to your diet, or to avoid, in order to control and reduce belly visceral fat.  Here is the evidence-based diet to lose belly fat: High protein High polyphenol Fermented food Low-to-no processed carbs No alcohol Avoid processed foods And if you like very specific food ideas and help to know exactly what to eat to lose weight and finally lose belly fat, then come to my free live workshop on September 17th. I will share with you specific ideas to eat healthy so you can trim down and get stronger! Save your spot right now here: https://jihanefarrell.kit.com/consistent AND I HAVE DOOR PRIZES, so make sure you come hang out on Thursday September 17th  (9am PST / 10am MST / 11am CST / 12pm EST) I can't wait to meet you there! 

When it comes to eating well, eating enough protein and fibers to lose weight or stay healthy, the key is consistency.  Eating nutritious foods daily.  For people in their 40s, with a busy life, juggling carreer, family and health, this takes intentional effort.  The proper tools - like those I am giving away in the Consistent Healthy Eating Workshop on September 17th - can help us make consistent healthy eating easier. But sometimes, what comes in the way of consistency is our mindsets: our beliefs or perception of ourselves.  Today I share 3 ways mindsets keep us stuck in cycles of starting over, good days and bad days with foods and even going from extreme dieting to very unhealthy choices for our bodies. And in this episode, you will also get the reframes for these mindsets. Not because you have to follow a strict diet. Not because you should eat clean 100% of the time.  Not because you have to stick to a complicated mealplan. But because you deserve to give yourself the gift or nutritious, nutrient-dense foods that fuel your body and lead to losing fat while holding on or building muscle.  Because your body will not start changing until you become consistent at giving it what it needs to feel safe, let go of belly fat and build up strength.  With consistency in healthy meals, a high-protein, high-fiber diet, you can finally trim down and get toned. Today we look at the beliefs and ways to look at yourself that can be why you can't seem to be consistent with healthy habits and healthy eating.   In my FREE live workshop on Thursday, September 17th, I will share tools to make consistent healthy eating effortless for busy moms in their 40s who want to lose belly fat: - a simple structure for your meals - one sustainable habit to become dangerously consistent - exactly what to eat to lose belly fat and build muscle - DOOR PRIZES: I have 2 gifts that will help you stay consistent   Save your spot here: https://jihanefarrell.kit.com/consistent I cannot wait to see you!  

I know what it’s like when you feel called by the pantry. The moment you stare inside your fridge for that little something sweet you are craving, the moment you can’t sit on your couch any longer because you are bored and feel an itch that needs to get scratched. So you get up and go find the bag of chips that has been calling your name or the sweet treat you told yourself you’re not going to have because you shouldn’t have so many. And I know that every time the food craving overrides your intentions, it makes you feel weak. The answer my friend is not mustering more willpower. You are not lacking in discipline. What you are missing are SYSTEMS: Solutions focused on redesigning the setup and environment so good habits happen naturally. In this episode, we talk about those systems and healthy ways to respond to the cravings, so you stay in control and on track with losing belly fat. But also so that you give yourself what you need in the moment, And see that you are strong!   This episode gives you tools so cravings won’t derail you from eating highly nutritious foods, healthy foods, CONSISTENTLY and so you can progress on your body recomposition.   And in the live FREE workshop I have on Thursday, September 17th, I will give you 3 simple tools that make Consistent healthy eating effortless. Save your seat right now using this link: https://bit.ly/becomeconsistent  

Do you have strong sugar cravings in the afternoon? Days when you can't get enough carbs? Do you want to eat whether happy or sad? There is often a physiological explanation for your cravings. Understanding what is going on with your body will not only give you an appropriate way to deal with the cravings, It is also my goal to help you see that the problem is not YOUR lack of willpower, YOU being weak or YOUR inability to stick to healthy eating It is in fact, a signal, a message your body is sending you. I share 5 of these messages with you today. Which one is your body sending YOU? Once you learn how to decode it, it will become easier for you to prevent the craving or respond to it in a way that does not create shame, but that truly supports you, your needs and your goals so you can stay consistent with healthy eating, lose weight and lose belly fat. In the free live workshop I have coming on September 17th, I will share with you a simple structure for your healthy meals that will curb your cravings and help you be more consistent with healthy eating, together with one sustainable habit and food ideas so you know exactly what to eat. Come to the Consistent Healthy Eating to make it effortless.  There is a way to eat that is easy, free of shame and guilt and helps you reach your weight loss goal, when you get simple tools. Register here CONSISTENT Healthy Eating Workshop https://bit.ly/becomeconsistent

Hey friend. The time for packing lunches is upon us all again. Back-to-school season comes with excitment to return to routines and maybe a bit of stress when it comes to planning for meals and lunchboxes. In this episode I share with 3 specific ideas that will help you make it a lot more simple. These are melas I have on repeat in our home, that my whole family enjoys, that are high in protein to support fat loss and body recomposition. I share tips on how to make it healthy, nutritient-dense and will make it less consuming to prepare.  Listen, take notes and steal everything in this episode. And for more specific food ideas and everything you need to make healthy eating consistent and easy, make sure to join my FREE live workshop on Thursday September 17. Register here jihanefarrell.kit.com/consistent

Are you already dreading the lunchboxes and rushed mornings as back-to-school is ramping up? This is the time to prepare for it, so you are taking it on without stress. In this episode, Billie-Jo Cochran - a homeschool mom of 3, who runs a business and host of The Working Homeschool Mom podcast - shares super practical tips to help you keep your sanity as school starts again. We talk about meal planning and how much meal it can help: Being stress-free on weekday nights instead of staring at the fridge hungry and exhausted from the day Saving money by limiting grocery shopping to what is necessary and ordering less take-out Getting your time back so you can exercise, have a morning routine or enjoy your family And Billie-Jo shares ideas for what to cook, how to cook and make sure you feed healthy foods to your kids, and yourself. For more from Billie-Jo to support you in creating routines that help you manage it all: school, work, home, make sure to sign up for her live training:  "Balance work and homeschool" on August 11th. Here is the link: https://billie-jo-cochran.kit.com/9ffbc5357c I will be there to get Billie-Jo's tip. Let's hang out together. When you are ready, here are the ways I can help you: 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]  

You think you need more willpower, time, discipline, but they're finite resources.  And when you feel like you can't white knuckle your way to resist the chocolate bar as a way to "treat" yourself, or the drink to relax out of your working day,  YOU are not failing. Instead of more discipline, you may in fact need stronger boundaries Boundaries are not something you have to keep choosing. You set them once, and they hold the line for you. Today we're talking about why boundaries — not shame-driven willpower — are the real lever for your health. And I'll walk through exactly what that looks like with alcohol, food, and work. Not sure where you need boundaries, or what they can look like? I can help you personalize this: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]

If you are stuck in your weight loss and can't seem to get rid of belly fat no matter how hard you try, it could be because your body is in survival mode. This happens - even if you don't think or recognize that this is happening - when: - You have unresolved trauma from the past that is blocking your progress - You restrict foods and calories aggressively to follow a diet or intermittent fasting - You have a lot of demand on your time, energy and capacity If you wake up at 3am, have racing thoughts and are also not seeing anything work to lose weight, this episode is for you. Here is what you will get in this conversation with my guest Lori Owens: * An updated definition for stress that will help you see that this is something you must pay attention to * Why it's important to take care of yourself, even if you think you are not stressed anymore than anybody else * 6 very practical ways to regulate your nervous system that are quick, easy and transformative * The link between trauma and your ability to manage stress This episode will show you how trauma and chronic stress are putting a cap on how good you can feel in your 40s and how it may explain why nothing is working for your weight loss. Belly fat is a result of this. Weight gain is a result of this. More exercise cannot fix this. Weight loss medication cannot fix this. Dieting makes it worse. Intermittent Fasting makes it worse. But in this episode, you will get practical tools to shift out of chronic stress and nervous system dysregulation. ----more----Lori Owens is the host of Practical Solutions for PTSD. Lori helps people struggling with anxiety, depression, PTSD, and trauma take practical steps toward healing and hope. Listen here: https://podcasts.apple.com/us/podcast/practical-solutions-for-ptsd-anxiety-symptoms-seasonal/id1835492018 Download the free Boundary Setting Worksheet here: https://practicalsolutionsforptsd.com/podcast (Click on the banner at the top to download for free)   Get 10% off your first coaching session with Lori with coupon GUEST10% https://practicalsolutionsforptsd.com/breakthrough ----more----   When you are ready, here are the ways I can help you: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]  

I have coached over 80 men and women in their 40s in the last 3 months. They all are on Hormonal Replacement Therapy and most of them have a weight loss goal, or have mentioned having belly fat. And something really stood out to me. For most of those people, I noticed a pattern. Something most of us would not recognize. Something they almost shrug at, as “just the way life is”... A pattern that creates a hormonal cascade in their body that actually makes it harder to lose belly fat. A pattern that leads to never really being able to let go of the extra weight, no matter how hard they try. A pattern that calorie restriction, intermittent fasting and trying harder only make worse. You NEED to know about this pattern and hormone cascade. Because it is stealing from your sex hormones, leading to low libido, exacerbated perimenopause symptoms and it results in more fat in your abdomen. You NEED to know about this pattern and hormone cascade because it is wrecking your sleep. My clients are already on hormonal therapy — and the same struggles keep showing up regardless.  This is something hormones alone can't fix. You NEED to listen to this episode if you have belly fat, you want to lose weight, you have broken sleep and low energy, and you have been trying to fix each one as a separate problem — a sleep supplement here, a gym program there, cutting carbs somewhere else — without anyone ever drawing the line connecting them all. In today’s episode, you will not only learn the pattern you may be missing that is explaining why weight loss feels impossible and belly fat is so stubborn. You will also get my top 3 recommendation for people to break it. When you are ready, here are the ways I can help you: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]  

Hey friend I have a gift for you.  I am giving away a body composition scale. This is a tool that can allow you to regain control over your weight by giving you much superior numbers indicative of your health.  So here is how you can take this small step today: Leave a 5-star review in apple podcast Take a screenshot of the review Email me the screenshot at [email protected] so I can get your email address entered for the giveaway 1 extra entry: Share a screenshot of you sharing on social media or sharing to a friend 1 extra entry: Join the free community on facebook Lose Belly After 40 Make sure you email me so I can enter you. I will draw the winners on Saturday, July 25th.  

If you are in your 40s, you have belly fat and you are getting frustrated that nothing is working for you, welcome to Lose Belly Fat After 40. Today we talk about what happens when you stop looking at your body weight and start looking at your body fat levels, muscle mass and visceral fat instead. This is for you if you want to feel like you're in control of your weight, your diet, your exercise and your routine instead of feeling like it controls you/ This is also for you if you want to live as healthy as you can for as long as you can.   In this episode you will hear - How to WIN a body composition scale: Leave a 5-star review of this show RIGHT NOW. Email me a screenshot at [email protected] - What is body recomposition - Ways to track body composition This changes everything!  Discover the shifts you will experience by switching from weight loss and tactics that are not sustainable, to a focus on your body composition instead, that will help you to create a healthy lifestyle. Hear about the ways dieting and weight loss hurt your body, your metabolism and your longevity. Trust me! I am 44 and this summer, I wear a bikini with the most confidence and least insecurity I ever have. That is the power of tracking body composition instead of body weight or BMI: it will help you find peace with your body image, while nourishing yourself and get better at resting.  This is everything you need if you are a working mom in her 40s who wants to lose weight, especially in the midsection or a busy dad who wants to get rid of the belly fat.   And with this episode relaunching the podcast, I am GIVING a scale so you can do all of this. To enter to win a body composition scale, make sure that you: 1. Leave a 5-star review in apple podcast 2. Take a screenshot of the review 3. Email me the screenshot at [email protected] so I can get your email address entered for the giveaway 4. To get extra entries: - Share a screenshot of you sharing on social media or sharing to a friend - Join the free community on facebook Lose Belly After 40. http://www.facebook.com/groups/losebellyfatafter40/ I will draw the winner on July 25th Thank you for being here! I cannot wait to send the scale to the winner.  PS: Need help improve your body composition? Let's create a simple plan personalized to YOU. Start with the Belly Busting coaching call (calendly.com/jihanefarrell/belly-busting-session)    

Hey Friend!! I am so excited to officially relaunch the podcast. New name New cover New song Same host Same content to help you with weight loss, done the smart way, with a focus on your longevity. Speaking of longevity, you NEED this key performance indicator for your health: your body composition. Your muscle mass predicts how long and how well you can live. Your visceral fat is a clinical indicator of your risk of cardiovascular disease and metabolism. Your body fat is a marker for your for your health. Your body compositon matters more than your weight.  And tomorrow, you will have a chance to enter to win a body composition scale, so you can start tracking something a lot better for your health, longevity and even for weight loss, than your body weight. I cannot wait to give it away! So make sure you tune in!  

It can be so difficult to navigate the conflicting information you find about health.  With so many experts, approaches and even contradicting evidence, how do you make sense of the health information that is out there? Today I share: - How evidence-based does not always mean it is right for you. - A principle to apply to find out what is right for you.  - Some things to consider when you want to evaluate something for yourself.  In the end, you know yourself, your body is sending signals to you. How can you use that to optimize your health? Health is not a one-size fits all. I hope today's episode give you some tools to navigate it.   And you are invited to join the private facebook group right here: https://www.facebook.com/groups/losebellyfatafter40 Email me your questions: [email protected] I want to know who you are!! And make sure to tune in on Monday to win a body composition scale.

Today I have a treat for you.  This is a clip from a live coaching session with one of my clients. In it, we talk about using body fat composition and muscle mass, instead of body weight. In this coaching call, you will get to hear: - A reframe that helped her to stop avoiding the scale and instead using it daily to motivate her to stay on track with healthy habits to lose belly fat  - How staying on track was for her a key to becoming the consistent person she really wanted to be: committed to her habits - What it takes to lock in a healthy habit and make it a lifestyle, instead of reverting back to old habits   In 12 weeks of coaching together, this person's waist circumference went down by 1.5 inches, her body fat levels decrease by 7.1% and her visceral fat - stubborn belly fat - went down by 2 points. Now here is a major hack for you, if you have been doing weight loss and feeling scared of the scale: Stop looking at body weight.  Instead, get a body composition scale and start looking at body fat and muscle mass. In this episode you will hear how this is key to losing belly fat and finally see some lasting results with weight loss.   PS: I AM GIVING A BODY COMPOSITION SCALE AWAY To enter to win, you can email me right now at [email protected] to let me know And you have to tune in on Monday July 20th 2026 for the official relaunch of this podcast.  I will share with you how to enter for a chance to win the body composition scale. Interested in working together? apply to my 12 coaching program here https://forms.gle/KfpErMfuMRezGEoJ8  

The health and fitness industry is going through trends that are all the rage for a while, come and go, and only to leave most people more confused than ever.   The truth? Weight loss, body recomposition and enjoying health are not complicated. It really just comes down to mastering the basics. But it has to go with one very special skill that you may be missing now... A skill that is trainable. It’s like the ingredient that holds the sauce together. Low carb, intermittent fasting, cold plunges, vegan diet, keto, carnivore,... They produce results, but are they sustainable? Are they right for someone in their 40s, women in perimenopause or busy dads? Are these health trends even serving YOUR goals? YOU HAVE WHAT IT TAKES to have reduce visceral belly fat and have a lean body. Anybody does. Because all it really takes, is paying attention to what you're eating, honing your sleep, moving and lifting. And replace social media with social interactions. ❤️ It’s not rocket science. But what most people are missing is the special skill. One anyone can master The secret ingredient that is the catalyst for transformation: Consistency. Today I give you the 5 simple habits you need to see the results you want: a strong and lean body. I am not talking about weight loss programs, cutting, skipping meals or restricting food groups. I am talking about creating a lifestyle that supports your health and longevity, and leads to a body with less body fat, less belly fat and more muscle.   When you are ready, here are the ways I can help you: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected] Email me to let me know if you want to get entered to win a Body Composition scale   

Are you a working mom in her 40s and belly fat is bothering you? Or a you are a busy dad, and finding that fat in your gut area really stubborn? If you are also someone who has been practicing intermittent fasting for years, in particular by skipping breakfast, then you really need to be listening to this.  You've put on weight that you just can NOT lose You are doing intermittent fasting, maybe even OMAD - nothing’s worked. Maybe you're considering lipo. The very thing you are doing to lose weight, may be the problem. What worked at some point, does not work the same in your 40s. I am breaking down the research for you and sharing the evidence for the fact that the way you have been doing intermittent fasting could very well be causing belly fat. Truth bomb! In this episode, I am sharing about the science of why skipping breakfast is : - Causing a misalignment with your circadian rhythm - Driving insulin resistance - Directly linked to storing fat in your belly - Causing chronically elevated cortisol - Crashing your metabolism >>> AND HOW this is all contributing to higher visceral belly fat I also share some tips on how to fix this. So make sure to tune in and share this episode with someone you know who has been skipping breakfast for years.   🤜🤛Join the free community https://www.facebook.com/groups/40sfitnessreset   When you are ready, here are the ways I can help you: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]

From a busy mom in her 40s to another: you want to lose belly fat, fit better in your clothes and have more energy and you know strength training is a non-negotiable.  But maybe you are wondering what is the best strength training schedule: should you do whole body workout or a split routine? If you want a simple plan to get stronger and build up muscle, that fits in your busy schedule, and is appropriate if you are in perimenopause, this episode is for you. I am going to tell you why a whole body workout wins anytime for busy moms in their 40s who are trying to lose belly fat, while juggling between work, kids activities and cooking healthy meals.    When you are ready, here are the ways I can help you: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/c5a73ae318 Email me your questions: [email protected]

So many clients come to me saying that they don't have the motivation to exercise. Or that they do exercise and strength training for a few weeks, but can't stay consistent.  If this is you, I share in this episode 5 hacks that will help you to become dangerously consistent without needing motivation. 1. Find your big "why" 2. Pick a goal that excites you 3. Make it ridiculously easy to show up 4. Just do it 5. Upgrade your identity These are 5 hacks I have used to turn from distracted and irregular at strength training, to focused and disciplined.  If I can do this, anyone can.  You got this! When you are ready, here are the ways I can help you: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]

Whether you are constantly traveling for work, or going to be on the road for vacation with your family this summer, being away from home can make it very challenging to stay consistent with healthy eating. Today I share with you how I used AI to analyze menus of fast-food restaurants to find healthy options and low carb meals by looking for high protein diet options for one of my clients who wants to lose belly visceral fat. For weight loss, there is nothing like a homemade, whole food meal. But I know how life gets in the way. Whether it is because of traveling, or you just had a day where you find yourself in a pinch, having a few go-to healthy meals can be a life saver. In this episode, you will not only  get the top picks for quick and easy meals from fast-food chains that won't completely derail your body composition goals, for when you are on the go or in a pinch, I actually give you the criteria that I used to find "healthy" options, so you can apply that to the fast-food chains that are in your area. So you can use AI to fit your preferences or food sensitivities.    When you are ready, here are ways I can help: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]

What if I told that sun exposure is one of the most underutilized levers for body composition? It is 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 signaling 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: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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.    When you are ready, here is how I can help you: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 weakness that ruin all your efforts to stay consistent. How to resist temptation? > Mindset. 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 makes 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 practical ways to respond in these testing moments. Not because you have to. But because you want to.  Because you know there is a version of you who is in control. Today I expose the mindsets that may be leading you to make decisions you regret later. I offer the reframes you need to choose in a way that bring peace and help you stay the course with your weight loss and body recomposition.  In this episode, you will also get some practical strategies to use in the moment to be less mindless. 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: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 per 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: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]

Runners inspire as models of endurance, grit, discipline, determination and perseverance But what if I told you that endurance 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 improve body composition, 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, especially for people in their 40s dealing with stress and stubborn belly fat. 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: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 Questions Objections Creating these systems will transform your health and get your best body.    Let me help you create these systems: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]

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   🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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     When you are ready, here are ways I can help you: 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]

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.   When you are ready  🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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? You want to exercise but are too tired at the end of the day. You are a busy mom in her 40s or a busy dad focused on work and taking care of yourself has taken the back seat. 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 careers, 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 (Link: https://jihanefarrellphd.kit.com/18498584bf) 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 Sign up at: https://jihanefarrellphd.kit.com/18498584bf 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 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 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 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤝 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/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: [email protected]