40s Fitness Reset | Longevity-focused and science-backed approach to weight loss, aging, time-effective high return habits, target visceral fat
79 episodes — Page 1 of 2
How I went from being all over the place to becoming consistent: 5 steps to stick with healthy habits.
Doing everything but the belly isn't budging? This could be the missing key.
What is the best diet to lose belly fat - Part 2: How much to eat + Something that matters even more: when to eat
What is the best diet to lose visceral belly fat - Part 1: What to eat and what not to eat.
Struggling with consistency with healthy eating? 3 ways your mindset is keeping you stuck
If you're sick of dealing with food cravings, it's time to create betters tool so you can stay on track with weight loss.
Don't let food cravings get in the way of consistent healthy eating: Which of these 5 messages is your body sending you?
3 time-saving food ideas that support fat loss to simplify meal planning for a stress-free back-to-school
Keep your sanity going back-to-school: Practical tips for meal-planning for busy moms with Billie Jo Cochran
Struggling to be consistent with healthy habits? You don't need more time or willpower, you need better boundaries
Your weight loss breakthrough could come from this: Define stress and Understand Nervous System regulation, with guest Lori Owens.
The reason why you can't get rid of belly fat and weight always comes back: it's not metabolism. It's your nervous system.
If you're discouraged with weight loss and are ready to get rid of belly fat, take this small step today
Stop doing weight loss and diets. How Body Recomposition changes everything for people in their 40s who want to feel good, look great and live longer.
Win a body composition scale for the podcast makeover! Enter the give-away July 20-21 2026
When there are so much conflicting information on what is best for your health, who do you believe?
How she went from being scared of the scale to using it to lose 7.1% body fat: the power of body recomposition - Live coaching
It only takes 5 habits to see massive results with body recomposition - But it has to come with this
Could intermittent fasting in your 40s be causing belly fat? Truth bombs nobody is telling you
Whole body vs Split work outs: the best strength training schedule for women in perimenopause
Why you can't seem to be consistent with exercise: 5 hacks to show up even when you don't feel like it.
Traveling or in a pinch? How I used AI to find healthy meals at fast-food restaurants
Don't hide from the sun. How Sunlight influences belly fat, fat and Muscle.
Why track body composition instead of weight after 40
3 steps to go from knowing to doing: Bridge the gap between health information and execution.
Struggling with your body image? This is the most powerful force for lasting weight loss.
5 ways the crash diet trap is hurting you and how to escape the never-ending cylce of yo-yo dieting
Strategies and mindset shifts to resist temptation and stay consistent with your weight loss during moments of weakness
Spring health reset: seasonal tips based on your biology to get fitter.
Target belly fat, build muscle and improve brain health in just 30 seconds per week: Your guide to sprinting after 40.
Ep 48Why you should stop running if you want to be in the best shape of your life after 40, and what to do instead to lose belly 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]
Ep 473 steps to make the scale work for you: overcome the fear of the scale and reclaim motivation to lose weight
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]
Ep 46The health systems you need to melt belly fat and gain muscle in your 40s - Systems round up + Q&A
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]
Ep 45Never wonder again what you should eat: 5 easy-to-follow principles to create your healthy eating system
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]
Ep 44A system of training for longevity: Exercise considerations for people over 40, with Brock Harling
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]
Ep 43Can this be why you are not losing weight, building muscle or belly fat isn't budging? Steal my better sleep system
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]
Ep 42How to take control over stress to lose visceral belly fat and stop sabotaging your weight loss
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]
Ep 41The system for putting healthy eating on autopilot : Simplify meal planning for effortless weight and sustained energy
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]
Ep 40Unlock belly fat loss using biologically programmed daily rhythms: My science-backed circadian scheduling system for meal timing and sleep
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]
Ep 39QUITTERS DAY: 3 ways you can stop letting yourself down and accomplish your weight loss goals
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]
Ep 38Why is my energy so low? Identify your energy boosters and energy suckers with this complete list (Free download)
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
Ep 37Full of energy in your 40s: The energy-giving habits I use on a weekly basis to get it all done without burning out.
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
Ep 36Multiply your output and make health a priority with an Energy management system
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.
Ep 35Why you never have time for your health: Stop managing time, Start managing energy
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.
Ep 34Two shifts you need to increase your capacity to get more out of life when you don't have time
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.
Ep 33A way to reduce belly fat with fasting while keeping muscle mass – New research brings a paradigm shift + 21 days of prayer and fasting
Fasting is an incredible tool to use when you want to get rid of visceral belly fat, but many of us may feel hesitant because we want to preserve the muscle mass we work so hard at growing and protecting. If you find yourself in this conundrum, this episode is for you. Today I share about a way to fast by reducing calories but maintaining protein intake. New research from 2025 shows that protein intake does not seem to inhibit autophagy the way we thought. (Study cited here: High protein does not change autophagy in human PBMCs after 1 hour - https://doi.org/10.1172/jci.insight.188845) This means that we can get the biological benefits of autophagy with fasting while still maintaining protein intake. This is great news! This episode is for you if you: - Want to get rid of visceral belly fat by using fasting while maintaining muscle - Are a Christian who wants to fast without losing physical strength Come in the free community to let me know if you would like to join me for 21 days of prayer and fasting this year. > https://www.facebook.com/groups/1756243071642022 Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]
Ep 32Holiday greetings and Merry Christmas 2025. Thank you for listening to the podcast.
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
Ep 31Looking back to move forward: the system I use every year to find focus and level up in every area of my life
No matter your age, there are so many peaks in your life still ahead of you. The moment you stop believing it is the moment you initiate decline. Most people age in their mind first. We start getting old the moment we tell ourselves "My best days are behind me". We start getting old the moment we tell ourselves "It’s ok to be inside more, it's ok to move less". And sadly, I see some dear people go into retirement with the mindset : “I’ve worked my whole life, I can relax”, spend their days watching TV, not doing much else. But the truth is, those of us who take control and take action rise to higher and higher levels of fitness. Aging in strength, aging with purpose and aging with impact is possible when we spend time creating a vision for our life. The end of the year is a great time for reflection, and the best season to start planning your next ascension. Today, I invite you to look back to move forward with my 3-step process to approach your next peak: 1. Review 2. Refocus 3. Redirect Get your journal and make sure you take notes. You will want to bookmark this episode for next year too. Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]
Ep 30The Naughty and Nice list of body fat and muscle for men and women in their 40s
Body composition is your muscle-to-fat ratio and it is predictive of our longevity. People with highest muscle mass and ideal body fat live the longest and have the highest quality of life as they age. Ideally, men carry around 15% body fat and women around 20%. Studies find that healthy men carry more than 40% of their body weight as muscle and for women more than 34%. Finally, with body fat, it's not just total percentage that matters but also location. Visceral fat is the type of fat that gets stored deep inside our abdomen: what shows as belly fat in men, and in women at menopause. And visceral fat is deadly. Linked to cardiovascular disease and metabolic dysfunction, it is associated with an increase in mortality risk of 10% for every 10cm above normal around the waist . Instead of focusing on body weight and weight loss, we get greater returns on our health and longevity when we focus on body composition aka muscle-to-fat ratio. In this episode you will hear: - How hard is it really to achieve ideal body composition? - What hurts body composition: the Naughty list for body fat, belly fat and muscle mass. - What everyone can do to improve body composition: the Nice list for body fat, belly fat and muscle mass. - What you need more than working hard and replacing your time on the treadmill. Listen to the end to get the blueprint for re-composing your body, and looking your best this new year. Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]
Ep 293 simple tweaks you can make in your habits to keep losing belly fat and building muscle - Winter Proof series
It is the winter and we all hit this place: lower mood, lower energy, lower motivation, and lower will power because we are exposed to temptations every time we go to the store and see the box of Christmas cookies,... I really encourage you to listen to the last 5 episodes of this podcast (From #23 to #28) for more tweaks and SMALL things you can do that can make a BIG difference. Feeling better, improving our body composition, and losing belly fat are not so much about changing everything you’re doing, as much as putting the reps in the small things. It’s also not all about removing, restricting or going monk mode. Instead it's about the small daily actions you take day in and day out. And in this episode, I will give you 3 small things you can add to your routine, from something that only takes 20 seconds per day (literally) to some things highly enjoyable. They will help you continue losing weight and energize you against the winter blues. Ready to play life on your A-game? Ready to take action? I want to support you 📏 Get your data: Body composition “Inbody scan” near me or get 10% off your smart scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🎗️Grab a coaching session calendly.com/jihanefarrell/belly-busting-session (The special price will be available for a limited time for the launch of the podcast) 🤝 Curious to see if the 12-week program is for you? Go to https://www.drjihanefarrell.com/longevitylifestylecoaching 🤜🤛Join the free community https://bit.ly/jihanefarrellcommunity 📩 Email me your questions: [email protected]