1UP: The Extra Life newsletter
Get actionable encouragements to lose belly fat, build muscle: Longevity-focused weight loss and life-giving habits
Full of energy in your 40s: Steal my system
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Is this you? 40 or up, working, taking care of family responsibilities, driving to extra-curricular activities, groceries, packing lunches, constantly busy, barely taking a breath on weekends that filled with catching up on chores and social activities that feel more like obligation than enjoyment. You have low energy, no...
Do you find yourself constantly running out of willpower and motivation for your health?
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Use systems instead of willpower and motivation There is a better way for you to lose weight and experience higher levels of fitness this year: Create systems. Systems are procedures 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. This...
Why you never have time for your health: Stop managing time and start managing energy
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. You don't have to give up on your health 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...
Instead of a New Year cleanse, do this: A way to reduce belly fat with fasting while keeping muscle mass
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Fasting without losing muscle mass 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. I definitely was. If you find yourself in this conundrum too, this episode is for you....
Happy New Year! Is this word is for you [FIRST NAME GOES HERE] ?
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Increasing Capacity This word kept coming up and as I closed 2025, and prepared for 2026 in God's presence, it also kept being highlighted. Capacity. I recorded a message for you and published it yesterday. Is this word for you? As 2026 begins, listen to this. (This beats New Year resolutions) As we begin 2026, I am...
The system I use every year to find focus and level up in every area of my life
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Systems > Goals I will open 2026 by sharing with you the systems that I have placed in my life in order to protect and maximize my energy, systems I use to have my health, fitness and longevity on autopilot. This week on the podcast, I walk you through a system I have used year after year to level up in every area of my...
The Naughty and Nice list of body fat and muscle for men and women in their 40s
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Forget your body weight Body composition is your muscle-to-fat ratio and 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...
3 simple tweaks you can make in your habits in the winter to keep losing belly fat and building muscle
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Winter wonderland It is the winter and we all hit this place, that may feel lower: lower energy, lower motivation, 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 in which I give...
Why we drink more in the winter: Mindset shifts and practical tips to help you limit alcohol this holiday season
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. What is in YOUR way Reader ? This week on the podcast, I share some facts and tips around alcohol. Not because I want to shame you if you drink. Not because you have a problem with it. But I did. I had a problem with it. So I share things from experience. It's easy to glamorize alcohol. But I know the dark side of it. The...
This biological fact about comfort food totally blew my mind... 🤯
by Jihane Farrell Hi Reader Welcome back to 1UP, my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer. Comfort food directly grows belly fat Wait... What? While preparing episode 27 of the podcast, I came across this scientific publication showing that in rats (confirming something that had been observed in monkeys), insulin in the presence of gluco-corticoids, reorganizes energy storage from subcutaneous fat to abdominal...
Get actionable encouragements to lose belly fat, build muscle: Longevity-focused weight loss and life-giving habits