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Lose Belly Fat After 40 | Weight loss, Healthy meals, Imbalanced hormones, Body Recomposition, Strength training
Lose Belly Fat After 40 | Weight loss, Healthy meals, Imbalanced hormones, Body Recomposition, Strength training
A health and fitness podcast aimed at women over 40 who struggle with stubborn belly fat, hormonal imbalance and inconsistent healthy eating. Host Jihane Farrell, a functional health coach and former research scientist, shares simple strategies for weight loss, balanced meals, body recomposition and strength training. Episodes focus on practical, time-efficient habits that fit around work and family life, without complicated recipes or long workout plans. The show also addresses the hormonal changes of midlife and how they affect metabolism and fat storage.
Episodes
081 Do you really have no time to work out or is it an excuse? 7 strategies to fit strength training for the busy mom in her 40s
You are a woman over 40 with a job, a business, kids and their activities, and you know this is the time to invest in your health, in particular, strength training.
But between the meal prep, the work hours, the kids schooling and activities and being a wife, it feels like there isn't enough hours in a day.
I totally get it. Life is full and your schedule is packed.
But is it really that you don'
080 How to create a habit of strength training
Whether you have never done strength training before, or you manage to lift weight but are inconsistent, this episode is for you.
Maybe you know how great strength training is for weight loss, body composition, metabolism, bone density and aging, but you can't seem to make this a habit.
Or you don't where to start?
Today I share how to get started and be consistent.
Here is some things you will h
079 Stop running so much! Why you need strength training if you want to lose weight over 40
I keep thinking about this man I coached a few weeks ago who wants to lose weight and has not been able to. He said to me:
“I was joking with my children and telling them that according to my app, with the calories I eat I should even exist”
Wow when you think about the hidden meaning behind that, it hits.
He was working on eating less, trying to do less carbs, running all week, not sleeping well
078 Wondering where libido has gone? Support desire, sex-drive, energy and connection to enjoy sex past 40 with desire coach Luciana Gondim
Men and Women can both experience a noticeable decline in their sex drive past 40.
Hormones play a major part in this.
Perimenopause for women and decrease in testosterone for men.
Even though being on hormonal replacement therapy can help getting libido back, it is not always enough for enjoying sex fully again.
In this episode you will learn about
- How women transitioning to menopause shift
077 Are you wasting your time working out? This common mistake explains why you are not losing weight
You've never worked out so much and yet there is 0 changes in your midsection.
You are exhausted.
You are doing it all.
But belly isn't budging.
Friend, you are wasting your time if you work out multiple times per week but you are not consistent with your protein intake and healthy eating.
You don't need more information.
You don't need to scroll social media looking for more advice.
What you n
076 How I went from being all over the place to becoming consistent: 5 steps to stick with healthy habits.
Friend, I am a person who, by nature, is distracted, all over the place and I rarely do the same thing the same way twice.
Becoming consistent is something I had to master.
Consistent with healthy eating.
Consistent with working out.
Consistent with protein.
So today, I share 5 steps that I took to become consistent.
If I can do this, so can you.
And friend, if you find it hard to stick with he
075 Doing everything but the belly isn't budging? This could be the missing key.
Are you doing everything and not seeing results?
Your’e eating clean
You’re on the treadmill every day
You’re putting on the steps
You’re not drinking as much as you used to
You cut out the desert
Yet, you just cant get rid of the stubborn belly.
Well friend you may be missing this ONE thing
I know I was and my body did not start to change in the way I wanted to, until I mastered this:
CONSISTEN
074 What is the best diet to lose belly fat - Part 2: How much to eat + Something that matters even more
The best diet to lose belly fat is not a "diet", not in the sense most people use dieting.
But there is a way to eat that is right to improves body composition (lose fat and build muscle) and burn belly fat.
In fact, if you cut calories, eliminate food groups and go on a weight loss program with complicated macros, this could completely back fire and make it more difficult to lose weight and keep
073 What is the best diet to lose visceral belly fat - Part 1: Evidence-based guide to what to eat and what not to eat.
Ever wonder what to eat and what not to eat to lose belly fat?
Hey, I do not advocate for a diet or believe that dieting is the best way to lose weight.
But it is clear that people who successfully lose weight and keep it off, do it through diet more than exercise.
And there is definitely a way to eat that is right when you work on improving body composition (losing fat and building muscle), inc
072 Struggling with consistency with healthy eating? 3 ways your mindset is keeping you stuck
When it comes to eating well, eating enough protein and fibers to lose weight or stay healthy, the key is consistency.
Eating nutritious foods daily.
For people in their 40s, with a busy life, juggling carreer, family and health, this takes intentional effort.
The proper tools - like those I am giving away in the Consistent Healthy Eating Workshop on September 17th - can help us make consistent
071 If you're sick of dealing with food cravings, it's time to create better tools so you can stay on track with weight loss.
I know what it’s like when you feel called by the pantry.
The moment you stare inside your fridge for that little something sweet you are craving,
the moment you can’t sit on your couch any longer because you are bored and feel an itch that needs to get scratched.
So you get up and go find the bag of chips that has been calling your name or the sweet treat you told yourself you’re not going to ha
070 Don't let food cravings get in the way of consistent healthy eating: Which of these 5 messages is your body sending you?
Do you have strong sugar cravings in the afternoon? Days when you can't get enough carbs?
Do you want to eat whether happy or sad?
There is often a physiological explanation for your cravings.
Understanding what is going on with your body will not only give you an appropriate way to deal with the cravings,
It is also my goal to help you see that the problem is not YOUR lack of willpower,
YOU bein
069- 3 time-saving food ideas that support fat loss to simplify meal planning for a stress-free back-to-school
Hey friend. The time for packing lunches is upon us all again.
Back-to-school season comes with excitment to return to routines and maybe a bit of stress when it comes to planning for meals and lunchboxes.
In this episode I share with 3 specific ideas that will help you make it a lot more simple.
These are melas I have on repeat in our home, that my whole family enjoys, that are high in protein to
068 Keep your sanity going back-to-school: Practical tips for meal-planning for busy moms with Billie Jo Cochran
Are you already dreading the lunchboxes and rushed mornings as back-to-school is ramping up?
This is the time to prepare for it, so you are taking it on without stress.
In this episode, Billie-Jo Cochran - a homeschool mom of 3, who runs a business and host of The Working Homeschool Mom podcast - shares super practical tips to help you keep your sanity as school starts again.
We talk about meal pl
067 Struggling to be consistent with healthy habits? You don't need more time or willpower, you need better boundaries
You think you need more willpower, time, discipline, but they're finite resources.
And when you feel like you can't white knuckle your way to resist the chocolate bar as a way to "treat" yourself, or the drink to relax out of your working day,
YOU are not failing.
Instead of more discipline, you may in fact need stronger boundaries
Boundaries are not something you have to keep choosing.
You set
066 Your weight loss breakthrough could come from this: Define stress and Understand Nervous System regulation, with guest Lori Owens.
If you are stuck in your weight loss and can't seem to get rid of belly fat no matter how hard you try, it could be because your body is in survival mode.
This happens - even if you don't think or recognize that this is happening - when:
- You have unresolved trauma from the past that is blocking your progress
- You restrict foods and calories aggressively to follow a diet or intermittent fasting
065 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.
I have coached over 80 men and women in their 40s in the last 3 months. They all are on Hormonal Replacement Therapy and most of them have a weight loss goal, or have mentioned having belly fat.
And something really stood out to me.
For most of those people, I noticed a pattern.
Something most of us would not recognize.
Something they almost shrug at, as “just the way life is”...
A pattern that cr
064 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.
If you are in your 40s, you have belly fat and you are getting frustrated that nothing is working for you, welcome to
Lose Belly Fat After 40.
Today we talk about what happens when you stop looking at your body weight and start looking at your body fat levels, muscle mass and visceral fat instead.
This is for you if you want to feel like you're in control of your weight, your diet, your exercise a
063 When there are so much conflicting information on what is best for your health, who do you believe?
It can be so difficult to navigate the conflicting information you find about health.
With so many experts, approaches and even contradicting evidence, how do you make sense of the health information that is out there?
Today I share:
- How evidence-based does not always mean it is right for you.
- A principle to apply to find out what is right for you.
- Some things to consider when you want to
062 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
Today I have a treat for you.
This is a clip from a live coaching session with one of my clients. In it, we talk about using body fat composition and muscle mass, instead of body weight.
In this coaching call, you will get to hear:
- A reframe that helped her to stop avoiding the scale and instead using it daily to motivate her to stay on track with healthy habits to lose belly fat
- How stayin
061 It only takes 5 habits to see massive results with body recomposition - But it has to come with this
The 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.
060 Could intermittent fasting in your 40s be causing belly fat? Truth bombs nobody is telling you
Are 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.
You've put on weight that you just can NOT lose
You are doing intermittent fasting, maybe e
059 Why a full body workout is the strength training schedule you need if you're woman in perimenopause
From 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 app
058 - 5 hacks to finally be consistent with exercise and 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.
057 Traveling or in a pinch? How I used AI to find healthy meals at fast-food restaurants
Whether 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 want
056 Don't hide from the sun. How Sunlight influences belly fat and body recomposition.
What if I told that sun exposure is one of the most underutilized levers for body composition?
It is 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 mus
055 Why body composition matters more than your weight after 40
It’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
054 When you know what to do for your health but can't seem to do it: 3 steps to bridge the gap
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 cr
053 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
052- 5 ways crash diets hurt your weight loss and how to escape the cycle of yo-yo dieting
In 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
051 Strategies to resist temptation and stay consistent with healthy eating during moments of weakness.
Whether 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 weakness that ruin all your efforts to stay consistent.
How to resist temptation?
> Mindset.
Caving in destroys your motivation, undoes all the good work you put in your health and sets you back.
It brings regret and gui
050 Spring health reset: seasonal tips to get fitter based on your biology.
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 natur
049 Target belly fat, support body recomposition and improve brain health with this exercise in 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 per 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 y
048 Why you should stop running if you want to lose stubborn belly fat after 40, and what to do instead for body recomposition.
Runners inspire as models of endurance, grit, discipline, determination and perseverance
But what if I told you that endurance 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 improve body composition, it may actually HURT your goals.
In this episode, I share a few facts, found in scientific studies and clinical observations, to
047 3 steps to 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 bett
046 The health systems you need to melt visceral belly fat for body recomposition 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 lifest
045 Never 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
achie
044 A 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
043 Can this be why you are not losing weight, improving body composition 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 ex
042 This is to create a system 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, experi
041 The system for putting consistent 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 longevit
040 Unlock belly fat burning 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 circadia
039 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 c
038 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
- Ty
037 Full of energy in your 40s: The healthy 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.
Ima
036 Boost energy, multiply productivity without sacrificing your health with this system
Do you find yourself constantly running out of willpower and motivation for your health?
You want to exercise but are too tired at the end of the day.
You are a busy mom in her 40s or a busy dad focused on work and taking care of yourself has taken the back seat.
There is a better way for you to lose weight and experience higher levels of fitness this year:
Create systems.
Systems are procedure we
035 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 maintai
034 2 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
033 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 i
032 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 wa
031 How to turn resolutions into healthy habits: 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
030 The Naughty and Nice list of body fat levels and muscle mass 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
029 - 3 simple tweaks you can make in your healthy habits to keep losing belly fat and building muscle in the winter
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,
028 Why we drink more in the winter: Mindset shifts and boundaries to help you limit alcohol this holiday season
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 👋🏼), cel
027 Bonus Holiday Health Gift guide: 15 ideas for amazing presents for longevity-focused people over 40 who want to lose belly fat
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 -
for you to give or for you to receive this year -
stocking stuffers and christmas presents t
026 How comfort food directly causes belly fat and what to do instead to find comfort in the winter without sabotaging your fat loss goals
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,
025 How to keep active in the winter to keep losing belly fat when all you want to do is hibernate
Imagine 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 f
024 Thanksgiving: unlock the power of gratitude to boost motivation and self control in your weight loss and longevity journey
What if I told you that there is a very special supplement that seriously increases your chances of making good food choices, boosts your mood through real neurotransmitters released in your brain, helps 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.
Vitami
023- 3 tips to feast without indulging to avoid the holiday weight gain and still enjoy the season
Tis 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 tim
022 Embrace natural beauty and aging amidst the noise of the anti-aging cosmetic industry with Michelle Rose
Are 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 w
021- 3 mistakes I have made with body recomposition in my 40s that slowed down my strength training gains
I 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 ke
020 My weightlift routine: The strength training principles I have used to add 5.5 pounds of muscle in my 40s
Hey! 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 y
019 Get the lean body you long for in your 40s: stop trying to lose weight and do this instead
What 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 ca
018 Put your gut health on autopilot while turning healthy foods into 5-star chef experience for smarter weight-loss and with Holly Howe
The 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 Fermenta
017 How fermented foods beat weight loss pills if you want to lose belly fat: the gut-fat connection
I 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 th
016 The only one strategy you need to lose weight, get rid of belly fat and keep it off forever
95% 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
015 Why belly fat is last to go: are you unknowingly doing too much of these 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
014 Can Christians focus on longevity? 7 rules I follow for a longevity lifestyle in line with biblical principles
Believing 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
013 Eight foods to ADD - yes add ! - to your diet to specifically burn belly fat
Why 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,
012 How to break the bad habits sabotaging your weight loss: science-backed solutions to end emotional eating and stop using alcohol as a crutch
You 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 som
011 Fundamental mindset shifts to break the cycle of starting over and stay consistent with weight loss
Have 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 w
010 Why Belly Fat won't budge after 40: 5 science-backed reasons for stubborn belly fat and solutions
I get this question again and again.
Why is it so hard to lose belly fat?
Why can't I seem to get my waistline under control?
Many even see that they’re slim everywhere else but despite their best efforts, they still have a pooch
That’s so frustrating.
If you have ever wondered why you can't get rid of stubborn belly fat, this episode is for you.
Here are the 5 science-backed reasons of stubbor
009 How to lose belly fat: 3 tips to invest in strength training in your 40s without feeling overwhelmed
You’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:
008 Your body, your edge. Five ways your body composition help you win big in life, from the boardroom to the bedroom
If 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
007 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 ge
006 Three must-know numbers for smarter weight-loss over 40: burn fat, power up work and focus on longevity
If 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 me
005 How to specifically burn visceral belly fat: Your 3-step plan for sustainable and lasting results
Here 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 method 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 energize
004 Why visceral belly fat matters: How to measure it and everything you need to know to take action for your longevity
Do 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
003 This myth is keeping you from losing belly fat + 3 specific solutions to TARGET visceral fat
Can 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 b
002 What causes belly fat: The Top 5 (sneaky) drivers of visceral fat.
Belly 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 exact
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