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

The 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: info@drjihanefarrell.com
 

Looking 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: info@drjihanefarrell.com
 
 

Holiday 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 info@drjihanefarrell.com for your questions, feedback and suggestions.
With love,Jihane

A 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: info@drjihanefarrell.com

Two 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.
 

Why 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.

Multiply 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.
 

Full 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
 

Why 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
 

QUITTERS 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: info@drjihanefarrell.com