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

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 Questions Objections Creating these systems will transform your health and get your best body. Let me help you create these systems: 📏 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 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) 🤝 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]

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 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.