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

Do you feel your energy take a hit as soon as the days shorten and the temperatures drop? Do you find it hard to find motivation in the winter? Are you noticing that your mood varies a lot with the season? Down in the winter, happier in the spring? There is nothing wrong with you! You are simply human and as such, your body was created to respond with daylight. With the fall and winter season, your circadian rhythm follows the light, and we are programmed to slow down and enter a season of rest. This winter blues can be full blown depression (called clinical seasonal affective disorder) for 2–3% of Canadians and 5% of US adults will have clinical SAD in their lifetime. About 15% of Canadians and 10–20% of Americans will have at least a milder form (winter blues) in their lifetime. Whether you feel significantly different in the winter or not, you will want to hear the very practical tips Lori Owens shares in this episode. We talk about: - The difference between Seasonal Affective Disorder (SAD) and winter blues - How to manage it - Healthy food swaps to meet those winter carbs cravings - Why we need to prioritize sleep - How to find the balance between maintaining connection with others and the fatigue from social events at the end of the year And more! Download your free guide "The Best Winter Foods for Mood, Energy & Body composition" and receive my Healthy Holiday Support plan (includes emails, recipes, healthy swaps and weekly Q&As) at: https://bit.ly/nogainholidays To create your personalized Healthy eating plan for the Holidays, book a Healthy Meals Coaching call here: https://bit.ly/Healthymealscall About Lori Owens: Lori Owens is the host of Practical Solutions for PTSD. Lori helps people struggling with anxiety, depression, PTSD, and trauma take practical steps toward healing and hope. Listen here: https://podcasts.apple.com/us/podcast/practical-solutions-for-ptsd-anxiety-symptoms-seasonal/id1835492018 Download the free Boundary Setting Worksheet (Click on the banner at the top to download for free) here: https://practicalsolutionsforptsd.com/podcast Get 10% off your first coaching session with Lori with coupon GUEST10% https://practicalsolutionsforptsd.com/breakthrough

Are you in your 40s, working out more than ever and still gaining weight in midsection even if you are doing it all? You are trying to eat more protein, and honestly, you are EXHAUSTED, and on top of that you are not seeing the results with your body. You know its not working. You know something might be missing but you don’t know what that is. In this episode I share the 3 common mistakes I see people make over 40, especially my ladies, that could explain why you have never tried so hard and got so little to show for. These 3 mistakes are things that can easily go unnoticed and that may be quietly sabotaging all the effort and time you put in your strength training. If you find that you are making any of these mistakes, I share the easy solution that can make the difference between exhausting yourself for nothing and finally losing belly fat and losing weight. My Healthy Meals coaching call is designed to help you fix mistake #3. I would love to support you with it: Book here https://calendly.com/jihanefarrell/healthy-meals-coaching-call If you want to know how to eat enough protein, when, and what to eat to lose belly fat, and start to be consistent with healthy eating so you can finally see the results, I invite you to book a Healthy Meals Coaching call. I will help you create a simple plan to start eating well consistently. Book here https://bit.ly/Healthymealscall Here are more ways I can help you: 🎗️Grab a Healthy Meals Coaching Call https://bit.ly/Healthymealscall 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: info@drjihanefarrell.com

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't have time to work out, or could it be an excuse? Mama, let's have a loving straight talk today okay? In this episode we check in to see if it is an excuse we are using because it's uncomfortable to change - and really difficult to turn something new into a routine - or if it really is a lack of time. So today, I share 7 (not 3, not 5 but 7) strategies to make strength training fit in your packed schedule as a busy mom, so that you find a way to workout, to lift weight, to get stronger, and to change your body composition for less body fat and more muscle so you can look bangin' in a bikini,... But most of all, so you can rise to be the strong and active mama you want to be way in your old age. Are you with me? Press play for the 7 strategies to fit strength training in your busy schedule AND do a mindset check. When I decided that "no time to workout" was an excuse, I finally got out of my own way and got insanely consistent at the gym. And remember: strength training without the proper nutrition will NOT get you the results you are desiring. Losing belly fat and building muscle and creating a toned defined look happens when you feed yourself properly. So if you want to know how to eat enough protein, when, and what to eat to lose belly fat, and start to be consistent with healthy eating so you can finally see the results, I invite you to book a Healthy Meals Coaching call. I will help you create a simple plan to start eating well consistently. Book here https://bit.ly/Healthymealscall Here are more ways I can help you: 🎗️Grab a Healthy Meals Coaching Call https://bit.ly/Healthymealscall 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: info@drjihanefarrell.com

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 hear in this episode - Find the way to show up that will make it easier - Make it an appointment you don’t miss - Reward yourself after the workout Listen to learn what matters more than the kind of exercise and how much you lift, and how to find the motivation to do it. And a strength training habit will not go very far if you are not giving your body the proper nutrition. If you want to know how to eat enough protein, when, and what to eat to lose belly fat, and start to be consistent with healthy eating so you can finally see the results, I invite you to book a Healthy Meals Coaching call. I will help you create a simple plan to start eating well consistently. Book here https://bit.ly/Healthymealscall

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. And despite the fact that it wasn’t working, that the weight would not let off, he just kept doubling down on eating less and restricting. I see this pattern so often and today I want you to hear me say what I tell people I coach. This approach to weight loss isn’t working. Not only that but it is exhausting you, depleting you, and causing the opposite of what you’re looking for, This episode is for all of you who are pushing harder, constantly trying to restrict calories and trying to run your body into disintegration. I am so passionate about showing you a better way. A way to STRENGTH and not shrinkage. A way to eating more of the food that does you good. A way to exercise that leads to being healthier as you get older. And a way that makes you look better. So, lets talk about why you NEED strength training: - for longevity and healthspan - for a faster metabolism - for getting stronger - for a leaner physique - for the toned definition you want - for confidence And friend, strength training alone will not result in the body you want. But strength training with consistency in eating healthy, high-protein meals will. If you are done trying to eat less, you feel exhausted and not getting in better shape, go to https://bit.ly/Healthymealscall to book a chat with me. In this one-hour one-on-one call we will: - identify your consistency blockers and create a solution specific to you - calculate your target daily protein and make a simple plan for you to reach it - talk about what to eat to lose belly fat Create a simple plan to eat well consistently, book here https://bit.ly/Healthymealscall See you there!

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 from spontaneous desire to responsive desire, which explains why you want it less - How stress can be a blocker for both men and women - What to do when struggling with body image and not feeling attractive - What to do when stress and anxiety prevent us from letting go and fully relaxing during sex And you will get a ton of ideas, practical tips and solutions to get over what comes in the way of enjoying intimacy. We also discuss why it matters to invest in maintaining sexual desire and sexual activity. Luciana Gondim is a coach, podcaster, writer, mother and a full time corporate professional. Host of the Intimacy for Working Moms Podcast (top 3% global podcasts), Luciana’s mission is to support busy working women and mothers to revive their sexual desire to bring the spark of joy back into their lives and relationships. Leveraging scientific research and using her lived experience in tantra and authentic relating, Luciana supports women to reclaim their desires through an approach that focuses on self-love, healthy communication and boundaries and playful exploration. As a desire coach, Luciana works directly with women to rebuild their sense of desire on their own terms, independent from their partner, in a guilt and shame free environment. To connect with Luciana: Podcast: bit.ly/intimacyforworkingmoms Newsletter: bit.ly/intimacyforworkingmomsemail Facebook Page: Luciana- Intimacy for Working Moms Facebook Group: Intimacy for Working Moms Instagram: @intimacyforworkingmoms Pinterest: luciana7057 Coaching: bit.ly/desirecoaching Episode of her podcast mentioned: Low Energy Keeping You from Enjoying Intimacy? Try These 5 Tips to Charge Your Energy for More Intimacy.

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 need is something that will help you take action. One small step. And the Consistent Healthy Eating workshop is designed with you in mind and to give you simple tools to eat well consistently. Not some days. Not getting close to eating enough protein. And not in a way that you are dreading because you hate the process and try follow a plan that does not fit your life. It is not too late to sign up! https://jihanefarrell.kit.com/consistent See you soon

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 healthy eating, I want to help you. If you are tired of complicated meal plan and recipes that have you go shop in 5 grocery stores, I have 3 simple tools for you: - a simple structure for your meals - one sustainable habit - knowing exactly what to eat It's time to save your spot to get these 3 simple tools to make healthy eating effortless: https://jihanefarrell.kit.com/consistent I cannot wait to see you!

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: CONSISTENCY Today, I share 3 ways a lack of consistency explains why you’re belly is not bulging. It's by finally getting consistent that I saw my waistline go down and I was able to lose fat and build muscle and finally look the way I wanted. And if this is something you struggle with, I have something for you! I am putting all my best tools, including door prizes, to help you get consistent. To get all of that, completely for FREE, save your spot right now for the CONSISTENT HEALTHY EATING Workshop . It's live on Thursday September 17th. If you can't make it live, there will be a replay available, so make sure you save your spot now at: bit.ly/becomeconsistent

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 it off. In this episode I share the science of calories for weight loss and give you the principles to know exactly how much you should be eating. This is called a calorie deficit: eat less than your body burn so that your body can use fat for fuel. But there is something that matters even more for weight loss and losing belly fat, yet most people do not even consider it at all. What matters more is WHEN you eat. In this episode you will learn: - What is your Basal Metabolic Rate (BMR) - What is Total Daily Energy Expenditure (TDEE) - Why WHEN to eat needs to be part of your plan if you want to lose belly fat - When should you eat for weight loss and belly fat loss And friend, if you want to know what is the best way to schedule your meals for belly fat loss, I invite you to come to my live FREE workshop on Thursday, September 17th. In the workshop you will get exactly when to eat. I will help you with 3 simple tools that will make healthy eating consistently effortless. Because your nutrition IS the missing piece for you to see results. So save your spot right now at: bit.ly/becomeconsistent I cannot wait to see you there!

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), including getting rid of visceral fat. So in this episode I share with you what to eat and what not to eat to burn belly fat and get the results you want on your waistline. I share very specific examples of foods to add to your diet, or to avoid, in order to control and reduce belly visceral fat. Here is the evidence-based diet to lose belly fat: High protein High polyphenol Fermented food Low-to-no processed carbs No alcohol Avoid processed foods And if you like very specific food ideas and help to know exactly what to eat to lose weight and finally lose belly fat, then come to my free live workshop on September 17th. I will share with you specific ideas to eat healthy so you can trim down and get stronger! Save your spot right now here: https://jihanefarrell.kit.com/consistent AND I HAVE DOOR PRIZES, so make sure you come hang out on Thursday September 17th (9am PST / 10am MST / 11am CST / 12pm EST) I can't wait to meet you there!

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 healthy eating easier. But sometimes, what comes in the way of consistency is our mindsets: our beliefs or perception of ourselves. Today I share 3 ways mindsets keep us stuck in cycles of starting over, good days and bad days with foods and even going from extreme dieting to very unhealthy choices for our bodies. And in this episode, you will also get the reframes for these mindsets. Not because you have to follow a strict diet. Not because you should eat clean 100% of the time. Not because you have to stick to a complicated mealplan. But because you deserve to give yourself the gift or nutritious, nutrient-dense foods that fuel your body and lead to losing fat while holding on or building muscle. Because your body will not start changing until you become consistent at giving it what it needs to feel safe, let go of belly fat and build up strength. With consistency in healthy meals, a high-protein, high-fiber diet, you can finally trim down and get toned. Today we look at the beliefs and ways to look at yourself that can be why you can't seem to be consistent with healthy habits and healthy eating. In my FREE live workshop on Thursday, September 17th, I will share tools to make consistent healthy eating effortless for busy moms in their 40s who want to lose belly fat: - a simple structure for your meals - one sustainable habit to become dangerously consistent - exactly what to eat to lose belly fat and build muscle - DOOR PRIZES: I have 2 gifts that will help you stay consistent Save your spot here: https://jihanefarrell.kit.com/consistent I cannot wait to see you!

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 have because you shouldn’t have so many. And I know that every time the food craving overrides your intentions, it makes you feel weak. The answer my friend is not mustering more willpower. You are not lacking in discipline. What you are missing are SYSTEMS: Solutions focused on redesigning the setup and environment so good habits happen naturally. In this episode, we talk about those systems and healthy ways to respond to the cravings, so you stay in control and on track with losing belly fat. But also so that you give yourself what you need in the moment, And see that you are strong! This episode gives you tools so cravings won’t derail you from eating highly nutritious foods, healthy foods, CONSISTENTLY and so you can progress on your body recomposition. And in the live FREE workshop I have on Thursday, September 17th, I will give you 3 simple tools that make Consistent healthy eating effortless. Save your seat right now using this link: https://bit.ly/becomeconsistent

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 being weak or YOUR inability to stick to healthy eating It is in fact, a signal, a message your body is sending you. I share 5 of these messages with you today. Which one is your body sending YOU? Once you learn how to decode it, it will become easier for you to prevent the craving or respond to it in a way that does not create shame, but that truly supports you, your needs and your goals so you can stay consistent with healthy eating, lose weight and lose belly fat. In the free live workshop I have coming on September 17th, I will share with you a simple structure for your healthy meals that will curb your cravings and help you be more consistent with healthy eating, together with one sustainable habit and food ideas so you know exactly what to eat. Come to the Consistent Healthy Eating to make it effortless. There is a way to eat that is easy, free of shame and guilt and helps you reach your weight loss goal, when you get simple tools. Register here CONSISTENT Healthy Eating Workshop https://bit.ly/becomeconsistent

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 support fat loss and body recomposition. I share tips on how to make it healthy, nutritient-dense and will make it less consuming to prepare. Listen, take notes and steal everything in this episode. And for more specific food ideas and everything you need to make healthy eating consistent and easy, make sure to join my FREE live workshop on Thursday September 17. Register here jihanefarrell.kit.com/consistent

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 planning and how much meal it can help: Being stress-free on weekday nights instead of staring at the fridge hungry and exhausted from the day Saving money by limiting grocery shopping to what is necessary and ordering less take-out Getting your time back so you can exercise, have a morning routine or enjoy your family And Billie-Jo shares ideas for what to cook, how to cook and make sure you feed healthy foods to your kids, and yourself. For more from Billie-Jo to support you in creating routines that help you manage it all: school, work, home, make sure to sign up for her live training: "Balance work and homeschool" on August 11th. Here is the link: https://billie-jo-cochran.kit.com/9ffbc5357c I will be there to get Billie-Jo's tips. Let's hang out together. When you are ready, here are the ways I can help you: 🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: info@drjihanefarrell.com

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 them once, and they hold the line for you. Today we're talking about why boundaries — not shame-driven willpower — are the real lever for your health. And I'll walk through exactly what that looks like with alcohol, food, and work. Not sure where you need boundaries, or what they can look like? I can help you personalize this: When you are ready, here are the ways I can help you: 🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: info@drjihanefarrell.com

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 - You have a lot of demand on your time, energy and capacity If you wake up at 3am, have racing thoughts and are also not seeing anything work to lose weight, this episode is for you. Here is what you will get in this conversation with my guest Lori Owens: * An updated definition for stress that will help you see that this is something you must pay attention to * Why it's important to take care of yourself, even if you think you are not stressed anymore than anybody else * 6 very practical ways to regulate your nervous system that are quick, easy and transformative * The link between trauma and your ability to manage stress This episode will show you how trauma and chronic stress are putting a cap on how good you can feel in your 40s and how it may explain why nothing is working for your weight loss. Belly fat is a result of this. Weight gain is a result of this. More exercise cannot fix this. Weight loss medication cannot fix this. Dieting makes it worse. Intermittent Fasting makes it worse. But in this episode, you will get practical tools to shift out of chronic stress and nervous system dysregulation. ----more----Lori Owens is the host of Practical Solutions for PTSD. Lori helps people struggling with anxiety, depression, PTSD, and trauma take practical steps toward healing and hope. Listen here: https://podcasts.apple.com/us/podcast/practical-solutions-for-ptsd-anxiety-symptoms-seasonal/id1835492018 Download the free Boundary Setting Worksheet here: https://practicalsolutionsforptsd.com/podcast (Click on the banner at the top to download for free) Get 10% off your first coaching session with Lori with coupon GUEST10% https://practicalsolutionsforptsd.com/breakthrough ----more---- When you are ready, here are the ways I can help you: 🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: info@drjihanefarrell.com

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 creates a hormonal cascade in their body that actually makes it harder to lose belly fat. A pattern that leads to never really being able to let go of the extra weight, no matter how hard they try. A pattern that calorie restriction, intermittent fasting and trying harder only make worse. You NEED to know about this pattern and hormone cascade. Because it is stealing from your sex hormones, leading to low libido, exacerbated perimenopause symptoms and it results in more fat in your abdomen. You NEED to know about this pattern and hormone cascade because it is wrecking your sleep. My clients are already on hormonal therapy — and the same struggles keep showing up regardless. This is something hormones alone can't fix. You NEED to listen to this episode if you have belly fat, you want to lose weight, you have broken sleep and low energy, and you have been trying to fix each one as a separate problem — a sleep supplement here, a gym program there, cutting carbs somewhere else — without anyone ever drawing the line connecting them all. In today’s episode, you will not only learn the pattern you may be missing that is explaining why weight loss feels impossible and belly fat is so stubborn. You will also get my top 3 recommendation for people to break it. When you are ready, here are the ways I can help you: 🎗️Grab a coaching session https://calendly.com/jihanefarrell/healthy-meals-coaching-call 📏 Get your data: Get 10% off your body composition scale using https://renpho.com/discount/DRJIHANE?ref=lxnrxtkq 🤜🤛Join the free community https://www.facebook.com/groups/losebellyfatafter40 📩 Sign up for weekly evidence-based tips in your inbox: https://jihanefarrellphd.kit.com/e30225ecd8 Email me your questions: info@drjihanefarrell.com

Hey friend I have a gift for you. I am giving away a body composition scale. This is a tool that can allow you to regain control over your weight by giving you much superior numbers indicative of your health. So here is how you can take this small step today: Leave a 5-star review in apple podcast Take a screenshot of the review Email me the screenshot at info@drjihanefarrell.com so I can get your email address entered for the giveaway 1 extra entry: Share a screenshot of you sharing on social media or sharing to a friend 1 extra entry: Join the free community on facebook Lose Belly After 40 Make sure you email me so I can enter you. I will draw the winners on Saturday, July 25th.