1UP: The Extra Life newsletter
Get actionable encouragements to lose belly fat, build muscle: Longevity-focused weight loss and life-giving habits
Traveling or in a pinch? How I used AI to find healthy meals at fast-food restaurants
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. Yes, you can eat healthy fast-food 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...
Don't hide from the sun this summer: How Sunlight influences belly fat, fat and 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. Harness to life-giving and energy-giving power of the sun What if I told you 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...
Are you still looking at your body weight? Why track body composition instead
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. 2010 called and they want their scale back Stop! If you are still looking at your body weight, 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...
When you want to do what is good, but you don’t. Or you don’t want to do what is wrong, but you do it anyway.
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. The knowing > Doing 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...
Struggling with your body image? This is the most powerful force for lasting weight loss.
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. Spoiler: being hard on yourself does not produce lasting results 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...
5 ways the crash diet trap is hurting you and how to escape the never-ending cylce of yo-yo dieting
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. The "Get-thin fast" schemes are dangerous 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. The panic of the incoming swimsuit season pushes people to try extreme cut down of calories, crash diets and...
Strategies and mindset shifts to resist temptation and stay consistent with your weight loss during moments of weakness
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. When the ice-cream tub is calling your name or you had that kind of day... 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 weaknesses that ruin all the efforts you have put in during the week....
Spring health reset: seasonal tips to get fitter based on your biology.
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. Adjusting our rhythms to the season for flow and performance 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 of the 40s Fitness Reset, you will hear about seasonal variations in our biology that explain why our cravings,...
Target belly fat, build muscle and improve brain health in just 30 seconds per week: Your guide to sprinting after 40.
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. Come alive like you haven't felt in a long time 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...
Is running really healthy??
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. Spring is here Time to go back outside and move our body. But the way you move your body really matters. Runners inspire as models of endurance, grit, discipline, determination and perseverance. But truth bomb... 💥 I don't think running is as healthy as we have been led to believe. I am talking about distance running. In...
Get actionable encouragements to lose belly fat, build muscle: Longevity-focused weight loss and life-giving habits