Lose Belly Fat After 40 | Weight loss, Healthy meals, Imbalanced hormones, Body Recomposition, Strength training

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

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:

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.

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

When you are ready, here are the ways I can help you:

🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call

📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq

🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40

📩 Sign up for weekly evidence-based tips in your inbox:

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,

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. 

When you are ready, here are the ways I can help you:

🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call

📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq

🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40

📩 Sign up for weekly evidence-based tips in your inbox:

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.

When you are ready, here are the ways I can help you:

🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call

📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq

🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40

📩 Sign up for weekly evidence-based tips in your inbox:

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? 

When you are ready, here are the ways I can help you:

🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call

📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq

🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40

📩 Sign up for weekly evidence-based tips in your inbox:

Studies have found that alcohol consumption is higher in cold countries and also increases in the last months of the year.

The researchers suggest a link between shorter, darker days, colder temperatures and alcohol consumption due to the warming effects of alcohol.

Colder countries have developed a culture around alcohol: making it (vodka), drinking it (wine pairing - Hi French girl here 👋🏼), celebrating it (think oktober fest)

I am not convinced that it tells the whole story... 

But today, we're talking about what alcohol does for you, and I share some shifts in mindset and super practical tips for those of us who want to get rid of belly fat and keep losing weight during the Holidays.

So this episode is for you if you are ready to gain some control over your alcohol consumption at Christmas parties, get some perspective that will boost your motivation for moderation and still have a good time. 

Let's go!

When you are ready, here are the ways I can help you:

🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call

📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq

🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40

📩 Sign up for weekly evidence-based tips in your inbox:

If you are like me, and love to give a gift that makes your person feel seen, feel cared for, and feel special; a gift that truly answers a need in their lives, or something luxurious they would not treat themselves to, then you will love this episode.

In it I share 15 health gift ideas from 8 categories -

Categories:

Brands suggested in this episode

Toxic-free living - Forever chemical-free cookware

Gift or join 1UP The Extra Solution, a 12-week longevity lifestyle coaching program:

When you are ready, here are the ways I can help you:

🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call

📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq

🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40

📩 Sign up for weekly evidence-based tips in your inbox:

Winter is coming and with it, the real need for slowing down, cozy up and we suddenly crave comfort

Most of us use comfort food to "treat" ourselves or alcohol to relax. 

Yes we cope with the stress of a bad day at work, the boredom from a life without fun, or the high pressure from responsibility.

But when we cope, we don't change. When we cope, we don't put in place the habits we need to manage, to have fun or to experience purpose that truly build a longevity lifestyle and bring meaning to our life. 

And... The calories we take in from comfort food go straight to visceral fat aka belly fat. Because in the presence of stress hormones (Glucocorticoids) and insulin, our body turns on systems to put calories into storage in belly fat, directly increasing our waistline.

So what to do instead to find comfort in the winter without sabotaging your fat goals? I give you some very practical tips in this episode inspired by Scandinavia.

BLACK FRIDAY FLASH SALE 

Gift or join 1UP The Extra Solution, a 12-week longevity lifestyle coaching program:

When you are ready, here are the ways I can help you:

🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call

📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq

🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40

📩 Sign up for weekly evidence-based tips in your inbox: