Shows
40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,It only takes 5 habits to see massive results with body recomposition - But it has to come with thisThe 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, carn...
2026-07-0633 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Could intermittent fasting in your 40s be a cause for belly fat? Truth bombs nobody is telling youAre 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.
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!
I...
2026-06-2932 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Whole body vs Split work outs: the best strength training schedule for women in perimenopauseFrom 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...
2026-06-2223 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Why you can't seem to be consistent with exercise: 5 hacks to show up even when you don't feel like it.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 s...
2026-06-1533 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Traveling or in a pinch? How I used AI to find healthy meals at fast-food restaurantsWhether 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...
2026-06-0820 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Don't hide from the sun. How Sunlight influences belly fat, fat and Muscle.What if sun exposure is also one of the most underutilized levers for body composition — 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...
2026-06-0125 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Why track body composition instead of weight after 40It’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 yo...
2026-05-2524 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,3 steps to go from knowing to doing: Bridge the gap between health information and execution.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 ob...
2026-05-1831 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Struggling with your body image? This is the most powerful force for lasting weight loss.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.
...
2026-05-1141 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,5 ways the crash diet trap is hurting you and how to escape the never-ending cylce of yo-yo dietingIn 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.
...
2026-05-0426 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Strategies and mindset shifts to resist temptation and stay consistent with your weight loss during moments of weaknessWhether 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 weaknesses that ruins all the efforts you have put in during the week.
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 make you feel like you are failing at weight loss again.
If this is you, tune in and grab a note pad because in...
2026-04-2748 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Spring health reset: seasonal tips based on your biology to get fitter.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.
...
2026-04-2028 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Target belly fat, build muscle and improve brain health in just 30 seconds per week: Your guide to sprinting after 40.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 a 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...
2026-04-1336 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Why 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...
2026-04-0631 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,3 steps to make the scale work for you: overcome the fear of the scale and reclaim motivation to lose weightIs 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...
2026-03-3024 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,The health systems you need to melt belly fat and gain muscle in your 40s - Systems round up + Q&AIf 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 imp...
2026-03-2352 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Never wonder again what you should eat: 5 easy-to-follow principles to create your healthy eating systemEating 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 l...
2026-03-1645 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,A system of training for longevity, with Brock HarlingYour 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 H3...
2026-03-0950 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Can this be why you are not losing weight, building muscle or belly fat isn't budging? Steal my better sleep systemSleep 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.
2026-03-0241 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,How to take control over stress to lose visceral belly fat and stop sabotaging your weight lossStress 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 you...
2026-02-2347 min
Science Careers for Moms | Women in STEM, Career Planning, Work-Life Balance, Decision Making, Career GoalsEP 110: Clear Decision Making Comes From Rewiring Your Identity as an Ambitious Woman [Neurosomatic Practitioner - Riana Malia]Identity Shift for Women starts when you stop making decisions from an old version of yourself.
If you’re a mom in STEM who’s successful on paper but disconnected inside, this episode will help you make clear decision-making choices without self-blame.
Riana Malia is a board-certified neurosomatic practitioner and identity architect with 20+ years in personal development. She helps high-achieving women regulate their nervous system, clear old patterns, and make aligned decisions without reliving their whole story.
This conversation is about the invisible reason your decisions feel harder than they “should”: your identity and your nervous...
2026-02-2354 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,The system for putting healthy eating on autopilot : Simplify meal planning for effortless weight and sustained energyEating 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: P...
2026-02-1647 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Unlock belly fat loss using biologically programmed daily rhythms: My science-backed circadian scheduling system for meal timing and sleepWhat 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...
2026-02-0946 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,QUITTERS DAY: 3 ways you can stop letting yourself down and accomplish your weight loss goalsOnly 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...
2026-02-0247 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,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
...
2026-01-2642 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,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 wi...
2026-01-1951 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Multiply your output and make health a priority with an Energy management systemDo 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 m...
2026-01-1232 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Why you never have time for your health: Stop managing time, Start managing energyThis 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.
2026-01-0532 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Before 2026 begins, listen to this (This beats New Year resolutions)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 r...
2025-12-3136 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,A way to reduce belly fat with fasting while keeping muscle mass – New research brings a paradigm shift + 21 days of prayer and fastingFasting 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...
2025-12-2940 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,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 you...
2025-12-2506 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Looking back to move forward: the system I use every year to find focus and level up in every area of my lifeNo 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...
2025-12-2252 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,The Naughty and Nice list of body fat and muscle for men and women in their 40sBody 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 o...
2025-12-1543 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,3 simple tweaks you can make in your habits to keep losing belly fat and building muscle - Winter Proof seriesIt 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 re...
2025-12-0840 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Why we drink more in the winter: Mindset shifts and practical tips to help you limit alcohol this holiday seasonStudies 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 s...
2025-12-0140 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Bonus Holiday Health Gift guide: 15 ideas for amazing presents for longevity-focused people over 40 who want to lose belly fatIf 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 -
for you to give or for you to receive this year -
stocking stuffers and christmas presents that benefit your health, wellness and longevity, help you lose belly fat and stop wasting your time on tactics that...
2025-11-2750 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,How comfort food causes belly fat and what to do instead to find comfort in the winter without sabotaging your fat loss goals - Winter Proof seriesWinter 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 m...
2025-11-2443 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,How to keep active in the winter to keep losing belly fat when all you want to do is hibernate - Winter proof seriesImagine feeling like you're ahead on your weight loss goals, and ahead of the curve when January 2026 rolls around, instead of feeling gross and looking for a way to "Detox" from the holidays...
Today I'm giving you ways to stay active in the cold months and tips on how to feel motivated to move your body when everything in you tells you to stay inside and lounge.
These tips come directly to you from the canadian permafrost, with love.
You will learn how in fact getting outside for physical activity in the winter g...
2025-11-1731 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Thanksgiving: unlock the power of gratitude to boost motivation and self control in your weight loss and longevity journey - Winter Proof 2025What if I told you that there is a very special supplement that seriously increases your chances of making good food choices, boost your mood through real neurotransmitters released in your brain, help you feel more rested and less stressed?
And it’s free!
Sometimes called vitamin G, it has some proven physiological effects that boost motivation, self-control, and improve your blood work.
Vitamin G is gratitude.
In this episode, we'll look at the impact an attitude of gratitude can have on your health, weight loss journey and your lon...
2025-11-1033 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Three tips to feast without indulging so you can enjoy the Holiday season without giving up on your weight loss goals and your health - Winter Proof 2025Tis the season... Or definitely approaching: Thanksgiving, Christmas, work parties, end of the year celebration...
Before you decide to completely write off the last 2 and half months of the year, or entirely give up on your weight and overall health to indulgence, hear me out.
Instead, there is a way to approach this time of the year with enjoyment, balance and maintain your gains at the same time.
In this episode, I share three practical strategies to do exactly that: feast without indulging, loving the foods we get to enjoy at the end...
2025-11-0327 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Embrace natural beauty and aging amidst the noise of the anti-aging cosmetic industry with Michelle RoseAre you feeling it? The pressure of looking young no matter your age?
If you spend any time on social media, you can't really escape the look: plump lips, high cheekbones, perfect brows, and no wrinkles,... As if this was the way we're all supposed to look.
Even 20 some years old are going for the fillers, fake lashes, hair colors or injections to try and freeze their faces in time.
But how do we, people in their 40s (Yes I'm talking to you man as well), navigate this impossible standard while staying radiant, wh...
2025-10-2729 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Three mistakes I have made while building muscle in my 40s that slowed down my gainsI went to work, I built the habit of going to the gym.
On the scale, it looked like I was going in the right direction: I was losing weight.
But what looked like a win on the scale was a fail for my fitness and longevity!
Why?
I had lost 1.6 lbs of muscle and had added body fat...
THAT is the most common mistake we make when on a weight loss journey.
And it is costing us because muscle is the keystone organ for longevity.
...
2025-10-2036 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,My weightlift routine: The principles I have used to add 5.5 pounds of muscle in my 40sHey! Are you in your 40s and feel bummed out when you look at yourself in the mirror?
You don't recognize yourself and wonder if you will ever be able to lose that belly and feel strong again.
I'm here to tell you that weight loss is a losing battle.
In your 40s, it's time to shift to a different approach: body composition.
Focusing on your muscle-to-fat ratio is the key to finally get the body you long for.
And in today's episode, we talk about adding muscle.
...
2025-10-1339 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Get the lean body you long for in your 40s: stop trying to lose weight and do this insteadWhat if I told you that the secret to success in your weight loss, belly fat loss journey, was to completely LET GO the idea of losing weight.
I bet many of you would panic and hold on even tighter to it.
Maybe it sounds scary to not be doing everything you can to lose weight?
Hear me when I say:
Losing weight is a losing battle.
There is absolutely no winning in this game, and it’s called a loss for a good reason.
Instead, when you...
2025-10-0628 minScience Careers for Moms | Women in STEM, Career Planning, Work-Life Balance, Decision Making, Career GoalsEP 78: How to Create a Balanced Life on Your Terms [Dr. Jihane Farrell - Part 2]Do you ever feel like you're constantly battling BURNOUT while trying to maintain your identity as both a mom and a driven professional?
In today's episode, I continue my powerful conversation with Dr. Jihane Farrell, host of The 40s Fitness Reset podcast, as we explore creating work-life balance that truly aligns with your core values.
This episode is about transformation and how mindfulness and values-based decision making can help you create a balanced life on your own terms.
Dr. Jihane shares her step-by-step process for rebuilding her life from burnt out academic research...
2025-10-0330 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Put your gut health on autopilot with Holly HoweThe gut-fat connection could be the secret to you finally getting rid of stubborn belly fat.
To understand how a healthy gut microbiome could hold the key to reduce your waist-line, make sure to go back to episode 17 of this podcast.
In this episode, I chat with Holly Howe, founder of the website MakeSauerkraut.com, author of Mouthwatering Sauerkraut [+Kimchi], and host of the annual Fermentation Summit. Holly is a passionate fermentation teacher dedicated to making the art of sauerkraut and kimchi approachable, foolproof, and life-changing. She empowers home fermenters to turn simple ingredients into probiotic-rich superfoods with confidence.
In the...
2025-09-2937 minScience Careers for Moms | Women in STEM, Career Planning, Work-Life Balance, Decision Making, Career GoalsEP 77: The Identity Crisis That's Causing Your Burnout (& How to Finally Find Balance) [Dr. Jihane Farrell - Part 1]Do you ever feel like your entire identity is wrapped up in your work, leaving you drained and burned out? In today's episode, I sit down with Dr. Jihane Farrell, PhD in cell biology, ADAPT-certified functional health coach, and host of The 40s Fitness Reset podcast, to discuss the identity crisis that's fueling burnout for high-achieving women.
If you're struggling with work-life balance or feeling like you've lost yourself beneath your responsibilities, this powerful conversation reveals how reconnecting with your purpose can transform your life. Let's dive into Jihane's inspiring journey from workaholic cancer researcher to finding...
2025-09-2934 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,How fermented foods beat weight loss pills if you want to lose belly fat: the gut-fat connectionI have said this many time on this podcast: fermented foods are a must-have in your arsenal to reduce belly visceral fat.
So today I am going to give you some science to back this up and share 4 links between your gut health and belly fat:
1. Some populations of bacteria that are unhealthy disrupt the gut barrier, which lets some pieces of bacteria or food in the blood stream, that shouldn’t be there.
These particles that enter the circulation are recognized as a threat, which drives inflammation and insulin resistance in belly fat.
2025-09-2236 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,The only one strategy you need to lose weight, get rid of belly fat and keep it off forever95% of people who successfully follow a diet put the weight back on.
The reason for that?
A diet provides a temporary solution. But if you put the weight back and some, it’s a failing solution.
And this is how too many of us are lifetime dieters: trying every diet under the sun, as if it was a matter of finding the right one.
Spoiler: it is not.
You don’t need another diet,
You don’t need to beat yourself up until you reach perfect adherence to the...
2025-09-1534 min
Making Life Beautiful Again | Health and Beauty for Midlife Women54 | How to Get Your Energy Back After 40 with Dr. Jihane FarrellHello Beautiful!
Do you ever feel like your energy just isn’t what it used to be? Maybe you’re huffing and puffing up the stairs, dragging after work, or wishing you had a little more spark left for the people and things you love.
If you’ve been telling yourself, “Well, I guess this is just what getting older feels like,” I want you to stop right there. Because it doesn’t have to be that way.
In this episode of Making Life Beautiful Again, I’m sitting down with Dr. Jihane Farrell, host...
2025-09-1022 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Why belly fat is last to go: are you unknowingly doing too much of the wrong things?Today, I am going to explain to you how Fat Flux works for belly fat aka how fat gets broken down then burnt, so you can target belly fat.
Because when you know these very specific things about how fat gets mobilized out of visceral belly fat, you are equipped with knowledge you can leverage.
You can make the biology of visceral belly fat work for you to finally see an impact of your actions on your waistline and stop wasting time on the wrong things, that actually hurt your goal.
Her...
2025-09-0831 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,7 rules I follow for a longevity lifestyle in line with biblical principlesBelieving in God and engaging with faith prolongs life.
The research now shows that it adds an extra 4 year in lifespan, cut by 30% the risk of death, and brings a host of health benefits from psychological to physical.
And yet the leading experts in the field of longevity never mention God.
As a follower of Christ, I also see some very questionable practices done in the attempt to outlive others, and even trying to live forever.
In today's episode, I share the 7 rules I follow to make sure my longevity lifestyle is...
2025-09-0456 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,8 foods to ADD - yes add ! - to your diet to specifically burn belly fatWhy is belly fat so hard to lose?
Because visceral fat is a different beast.
But that means we can use the specific biological properties of this fat to work for us.
Burning belly fat is not all about a restrictive diet and it takes more than simply counting calories.
Burning belly fat has a lot more to do with the QUALITIES of calories.
What you eat matters more than how much you eat.
So today, I am giving you a list of 8 superfoods that will boost your f...
2025-09-0135 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,How to break the bad habits sabotaging your weight loss: science-backed solutions to end emotional eating and stop using alcohol as a crutchYou are someone with a "bad" habit you want to break.
You are on a weight loss journey and want to get rid of the belly fat but find that you have self-sabotaging habits of emotional eating.
Or you use alcohol as a crutch, as your emotional support.
And you know from listening to this podcast that this pattern is actually contributing to belly fat.
If that is you, this episode will give you some tools and a science-backed method to get in control and create habits that support your goal.
2025-08-2541 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Fundamental mindset shifts to break the cycle of starting over and stay consistent with weight lossHave you ever wondered why some people bounce so quickly after setbacks, but you just can’t seem to stick to the plan?
Do you believe that things are happening TO you or happening FOR you?
Do you see setbacks as part of the process, things that you can learn from? Or insurmountable obstacles
If you feel stuck in a never-ending loop of starting on Mondays, going strong for 2 weeks only to end up where you started, this episode is for you.
We’re going to look at beliefs that are holdi...
2025-08-1820 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Why Belly Fat won't budge after 40: Solutions to address the 5 science-backed reasons for stubborn belly fatWhy is it so hard to lose belly fat?
No matter what you do, you can’t seem to get a flat stomach.
Are you slim everywhere else but despite your best efforts, still have a pooch?
That’s so frustrating.
For me this was a huge source of insecurity.
Today I’m going to share 5 science-backed reasons why belly fat is so tough to lose for men and women in their 40s,
but more importantly, the specific strategies you can use to address them and finally target b...
2025-08-1140 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,The missing link in your belly fat loss plan: 3 tips to invest in muscle strength in your 40s without feeling overhelmedYou’re in your 40s, grinding through long workdays, juggling deadlines and family.
You catch a glimpse in the mirror, stomach hanging over, looking tired and feeling old.
If you’re wondering “How am I going to turn this around without living in the gym?” or if you think you’ve tried it all and nothing worked, this episode is for you!
Today we’re diving into the game changer you didn’t see coming:
Muscle strength
It’s not just about looking good. Muscle strength is life insurance.
It’s your...
2025-08-0433 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Your body, your edge. Five ways your muscle-to-fat ratio help you win big in life, from the boardroom to the bedroomIf you’re over 40, running a business or leading a team, your body is your most overlooked asset.
We are going in details in the three most important metrics for longevity.
We looked at VO2 max in episode 7, and today, we look at body composition.
Body composition - the balance of muscle mass and body fat - is a strong predictor of how long and how well you live. A metric more powerful than body weight that plays a significant – and yet mostly overlooked - role in your performance, health, longevity, sex life, and how y...
2025-07-2847 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Exhausted and out of breath over 40? How VO2 max is the key metric to boost energy, supercharge work & family and live longer.If you’re over 40, huffing and puffing while going up the stairs, you’re out of breath walking up the hills or you don’t have as much in the tank as you used to, this episode has the key number you need to track.
You've noticed that you no longer have the energy for your family after a work day, and you miss being able to do fun things together.
Before you write this off to the fact that you’re getting older, and give up on living to the full, let me tell you abou...
2025-07-2136 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Three must-know numbers for smarter weight-loss over 40: burn fat, power up work and focus on longevityIf you measure the wrong thing, you will do the wrong thing.
In the 90s, Gordon Bethune saved Continental airlines from bankruptcy with this principle.
The airline was tanking and they put all their effort in the goal to increase profitability.
In order to do that, the airline was focused on measuring the cost of different operations in order to cut down.
When Bethune took over, he changed the metrics to measure from cost of operations, to metrics related to customer satisfaction such as number of luggage lost, number of complaints and...
2025-07-1426 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,How to specifically burn visceral belly fat: Your 3-step plan for sustainable resultsHere is your competitive advantage, your edge: in this episode I share the 3 simple steps I guide people through in my 12 week coaching program to lose belly fat and build muscle mass.
I have designed this plan to help you address what causes belly fat with actions targeting the top 5 drivers of belly fat, give you the keys to make food choices that leave you feeling nourished, full and energized and put a specific plan in place to lose belly fat and rebuild your body.
Make sure to take notes because I hold nothing back...
2025-07-0732 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Why visceral belly fat matters: How to measure it and everything you need to know to take actionDo you really know what belly fat is?
Fat in the belly is a specific kind of fat, visceral fat, that is highly active, not in a good way.
In this episode, you will discover:
What is visceral fat
Why it is deadly
How to measure it
What is normal or when to be concerned
Why you should care about visceral fat
This includes a way to measure visceral fat that can give you an idea of your health risk RIGHT NOW.
Belly fat is hurting your chances for longevity.
...
2025-06-3028 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,How longevity lifestyles brought me back to life after burnout and why I levelled up to get a lean bodyPhD scientist addicted to work, drinking too much and driven by anxiety, I had ALL the bad habits.
At 35, I woke up to the irony of working in the lab on an anti-aging treatment, all the while aging faster because of my lifestyle.
I quit lying, quit drinking, quit smoking, quit eating sugar. But it was too late and my career in research ended in a burn out.
Deep in the science of aging, focused on meaning and used longevity lifestyles to bring myself back to life.
I felt better than ever: new...
2025-06-2343 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,What causes belly fat: The Top 5 (sneaky) drivers of visceral fatBelly fat IS NOT inevitable as you get older. Instead, fat storage in the abdomen is a biological process that is predictable AND avoidable.
As long as you understand what contributes to it. Spoiler: it’s not your age.
In this episode, you will discover the top 5 drivers of belly fat (and #5 is a bombshell that you won’t see coming).
Because once you know what causes belly fat, you will know exactly what to focus on, to eliminate it.
You need to hear what belly fat comes from if you are...
2025-06-2327 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,This myth is keeping you from losing belly fat + 3 specific solutions to target visceral fatCan you target belly fat?
There is a myth about belly fat that is so common, so unchallenged, and yet so wrong, that it may entirely explain why so many men and women can’t ever seem to get rid of the belly.
So today, I bring you the debunk.
I know how frustrating it is: you’re putting the work, you’re following your calorie plan, and you’re doing all the things, but the belly won’t budge.
Don’t be discouraged! I am here to be the friend who kindly l...
2025-06-2324 min40s Fitness Reset | Longevity-focused weight loss, lose belly fat, target visceral fat, strength train,Weight loss is dead, join the 40s Fitness Reset movementDo you start to feel like you have given your best years to your business, your work, and your family,
The number on the scale grows and grows…. even though you’re not doing anything different.
the dad bod, the belly, you feel like your body betraying you
Maybe you’re like most people and here’s what you’re thinking
“It wasn’t like this back when I was young” or “Flat tummy… that was in my 20s, not for me anymore”
You start to believe this lie, that once you’re in your 40s, it’...
2025-06-0905 min
Four Horsemen of Real EstateEnjoy Your Success Before Your Dead | Jihane FarrellJihane Farrell is a Longevity Coach for high performers and wealth builders. She helps business owners and investors gain the ability to slow down their day and slow down aging with simple routines, strong boundaries and short practices.Imagine if you could add 5, 10 or 15 years to your life! What would you achieve with this time?Jihane wants to empower you with the science of longevity so you can keep contributing to the world and see your legacy unfold.
Connect Jihane 🔔
Website: https://www.drjihanefarrell.com/
Linkedin: linkedin.com/in/jihanefarrell
Connect with Neil on: 🔔
Linkedin: linkedin.com/in/neilmortgages
Email: leader...
2023-02-2050 min
BrainShape PodcastEpisode 134: Lifestyle Changes, the Sugar Crave, & Autophagy with guest Dr. Jihane FarrellThe choices and behaviours that you engage in daily impact how your body functions as a system. For example, sugar triggers the release of dopamine in the brain – which feels good. But, over time, your dopamine system can get reset – resulting in dopamine levels that dip below the baseline and lead to sugar cravings. By taking care of your health – every day – your body and brain can be set up to thrive. Autophagy, for one, is a process of cellular housekeeping and your body's way of cleaning out damaged cells. Buy me a coffee: ht...
2021-09-2859 min
Ditching HourlyCoaching Call with Health Coach Jihane FarrellHealth coach Jihane Farrell joined me to talk about how to price "quality of life" and other intangible and highly subjective client outcomes.Jihane's email address: catbirdwellness@gmail.com
----Do you have questions about how to improve your business? Things like:Value pricing your work instead of billing for your time?Positioning yourself as the go-to person in your space?Productizing your services so you never have to have another awkward sales call or spend hours writing another custom proposal?Book a one-on-one coaching call...
2021-09-071h 01
Electoral ElementaryEpisode 106- Helping can be HelpfulGloria‘s town has been stuck in a rainstorm for days. The wet weather has not only threatened recess for the kids of GME, but also damaged a neighboring school’s playground. The mess has caused Haichiko Elementary to cancel their field day activities. While planning their own field day event without a hiccup, Gloria proposes they send some of their resources to Haichiko. The student council does not seem so keen on the idea as they have a lot to do in a short amount of time. Gloria goes around the council and tries to get the school to e...
2020-10-1325 min
Electoral ElementaryEpisode 105- Representation MattersGloria meets Harriet Woodsworth, the student body “president” of a neighboring private school, at a dodgeball tournament. She observes that Harriet is able to make new rules at Whitehall Academy with just a verbal order. Gloria turns to Donkey and Elephant for suggestions as to how she could make new rules without the approval of the student council. They present her with the possibility of making an executive order for smaller changes. Listen in, as Gloria’s desire to appease the students of GME and make changes quickly gets her and her new power in a lot of trouble....
2020-10-0630 min
Electoral ElementaryEpisode 104 - "We made a rule that..."After winning the general election, Gloria is encouraged by Donkey and Elephant to write a new school rule with the student council. Gloria runs into Jared and Sophia, GME’s LARPers, and she remembers their desire to wear their costumes to school. She pitches the idea of allowing kids to wear hats in class to the student council. Gloria believes passing this new rule will prove that she can get things done as student body president, unlike Fred. Of course, Gloria needs to learn how to pass a rule first.Credits-Series produced by Jessica Ma...
2020-09-2927 min
Electoral ElementaryEpisode 103- "I think I read somewhere that..."Gloria’s triumph over Fred Tomlinson has rattled the school. Arash Taheri, the school’s news man, interviews Gloria on his podcast to find out more about this miracle candidate. She introduces herself as someone with a real “drive” to bring change. Unfortunately, her performance is quickly forgotten when rumors swirl through the halls that she is a bedwetter. Gloria is thrown for a loop. She and her campaign team quickly see that she is losing support amongst the student body. And by the end of the week, it seems the race is extremely close between Gloria and the 2nd-grade...
2020-09-2226 min
Electoral ElementaryEpisode 102- "A caucus is a raucous"Gloria is overwhelmed by the idea of running for student body president. She learns from Donkey and Elephant that she needs to canvas the students of Gouverneur Morris Elementary and convince them she has tons of ideas to make their experience at school better. Gloria will have to win the 5th grade nomination by debating the incumbent, Fred Tomlinson, who is shoo-in to win the presidential race again. Power-hungry Fred has held the office since 1st grade and no one has ever dared or cared to challenge him. Gloria struggles to wrap her head around the many stages of...
2020-09-1527 min
Electoral ElementaryEpisode 101 -The government doesn't do anything...Gloria is personally troubled by the school’s poorly managed crosswalk and has ideas to fix it. After she fails to get the principal’s interest, her new imaginary friends, Elephant and Donkey, convince her to write an initiative and collect signatures. Unfortunately, the students don’t share her urgency regarding campus safety issues and are primarily concerned with dodgeball games and hide-n-seek. Next, she attempts to lobby the student government, but she quickly realizes this group is dysfunctional and inundated with special interests (e.g., video games and painted fingernails). In a final musical number, Elephant and Donkey inspir...
2020-09-0826 min