Over 40 Fitness Hacks

My Top Fitness Wins After 40: Smarter Workouts, Fasting, and Biohacks That Changed EverythingClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!In this episode, Brad Williams, host of Over 40 Fitness Hacks, reflects on his top fitness wins over the last 15+ years as a gym owner, trainer, and health podcaster. From launching Evolve Gym in 2011 to adopting biohacking protocols in his 40s, Brad walks listeners through the most impactful strategies that helped him stay lean, healthy, and mentally sharp—especially after turning 40.Circuit Training: His gyms focused on circuit-style workouts—mixing strength and cardio—which kept clients (and himself) lean and athletic with efficient time use.Time Under Tension (TUT): Inspired by SmartFi Method, Brad discovered that slowing exercises down for muscle tension was just as effective as heavy lifting with less joint strain."Less is More" Approach: He now trains smarter—not harder—by focusing on minimal effective doses of exercise that reduce injury risk and improve recovery.Keto & Low-Carb Paleo: After testing all major diets, keto gave him the best results for mental clarity, fat loss, and managing depression—especially through insulin control.Intermittent & Extended Fasting: Combining low-carb with intermittent fasting (and 36-hour fasts monthly) led to dramatic improvements in blood markers, insulin sensitivity, and visceral fat reduction.Liver Health: After a naturopathic consultation, Brad targeted liver repair with Pure Health supplements, which reversed signs of liver stress and flattened his stubborn upper belly fat.SmartFi Machines: Used AI-powered resistance equipment to measure performance and discovered he could achieve major gains with just 1–2 intense workouts weekly.Supplements That Worked:Magnesium Breakthrough (BioOptimizers): The only supplement that significantly lowered his high blood pressure.Lifewave Patches: Helped heal a SLAP tear in his shoulder and improved his glutathione levels, boosting energy and recovery.Tiny Health Gut Testing: Revealed and helped resolve gut imbalances and food sensitivities like gluten and eggs, reducing inflammation and digestive issues.Brad highlights his free SKOOL community for people over 40, offering personal training advice, Q&As, and collaboration with health experts. Once the group hits 100 members, it will shift to a paid model.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Peptides Over 40: Burn Fat, Boost Recovery & Hack LongevityClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Michelle Zellner - Better Beingswww.BetterBeings.netMake Wellness Peptide Store:Podcast Summary: Over 40 Fitness Hacks — Interview with Michelle Zellner on Peptides & LongevityIn this episode, Brad Williams welcomes Michelle Zellner for her third guest appearance—the first to hit that milestone on the Over 40 Fitness Hacks podcast. Together, they explore the world of peptides, discussing what they are, how they work, and why they could be the missing link in your weight loss, recovery, and longevity game over 40.What Are Peptides?Chains of amino acids that act as messengers in the body.Your body naturally produces peptides—like insulin—but modern science can now identify and supplement bioactive peptides (those that signal specific biological functions like fat burning, energy production, and muscle growth).Why Peptides Matter Over 40As we age, the body's ability to produce essential peptides and perform key functions (e.g., metabolism, muscle repair, liver detox) declines.Supplementing smartly with targeted peptides could help fill in these performance and health gaps.Michelle's Personal ExperienceMichelle shares her extremely low leptin levels (a hormone responsible for satiety), validating her lifelong struggle with constant hunger—despite following a clean, high-protein lifestyle.Using peptide-based supplements (specifically from a company called Make Wellness), she reports improved appetite regulation, fat loss, energy, and recovery, especially from their Fit and Lean products.Make Wellness & AI-Powered PeptidesMake Wellness formulates AI-driven, plant-based peptide supplements.Their unique delivery matrix helps peptides survive digestion and reach target systems (e.g., muscle, metabolism, brain).If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

The 20-Minute Workout That Builds Muscle Fast: EMS Training.Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Conrad Sanchez - EMS Personal Trainerwww.conrademsfitness.comSocials: @conradfitnessIn this episode of the Over 40 Fitness Hacks podcast, host Brad Williams speaks with Conrad Sanchez of Conrad Fitness, a seasoned trainer with over six years of experience in whole-body EMS (Electro Muscle Stimulation). They dive deep into EMS technology, its effectiveness, and its suitability for busy professionals, injured clients, and anyone looking for efficient, low-impact strength training.Conrad's Background: A 15-year personal trainer, Conrad discovered EMS through an investor aiming to bring the technology from Brazil to the U.S. He became an educator for XBody and has since trained clients ranging from diabetics to busy moms to executives.What is EMS? EMS involves wearing a suit with electrodes that stimulate all major muscle groups. It delivers 85 Hz with a 350 pulse width, simulating 1.5–2 hours of weightlifting in a 20-minute session. It targets type II muscle fibers immediately—great for building strength fast.Benefits of EMS:Increases strength and muscle recruitmentImproves body composition (as measured by calipers and circumference)Low joint impact makes it ideal for people with injuries or limited range of motionCan improve VO2 max and HRV, though results varyEMS vs. Traditional Training: EMS is ideal for efficient strength training, especially when time is limited. While some attempt to pair it with yoga, biking, or other activities, Conrad recommends focusing on strength sessions for best results.Limitations and Misconceptions:EMS isn't magic—you can't out-train a bad dietNot ideal for targeting muscles like calves or forearms due to fiber type and risk of over-tighteningConsumer suits are simplified and not as customizable; education is essential to avoid misuse and injurySafety Warning: Brad and Conrad discuss EMS misuse cases, including a person who overdid it during a bootcamp and suffered rhabdomyolysis and temporary kidney issues—underscoring the need for proper guidance.Business Opportunities: Conrad offers:In-person EMS sessions in LAVirtual and in-person workshops for trainersBusiness consulting for gyms adding EMS servicesTrainer education across the U.S., aiming to build a trusted national EMS trainer networkEMS can be a game-changer for strength training, especially for those over 40 looking for maximum efficiency with minimal wear and tear. Conrad encourages anyone interested—whether clients or fitness pros—to reach out for education or training.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

A One-Year Gut Test Comparison and What I LearnedClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!In this episode, Brad Williams shares his personal journey of improving gut health over the last year using two microbiome tests — one from Diagnostic Solutions and the more recent one from Tiny Health.Last Year's Issue: Brad was dealing with an H. pylori infection caused by food poisoning. Instead of using antibiotics, he chose a natural healing path using supplements, which successfully eliminated the infection and resolved multiple food allergies (including chicken, egg, beef, shrimp, and gluten). His severe milk protein allergy remained, however.First Gut Test Insights: The Diagnostic Solutions report showed high levels of two key bacterial phyla — Bacteroidetes and Firmicutes. These are essential for digesting protein, carbs, and fiber, but Brad's high levels indicated dysfunction. Despite using digestive enzymes, he was likely not efficiently digesting protein or fermenting fiber.Second Gut Test - Tiny Health: A much more comprehensive 29-page report rated his gut at 83 out of 100, showing overall improvement, especially in protein and carb digestion. However, fiber fermentation issues persisted, particularly with Bacteroides-related bacteria. Brad has scheduled a consult with Tiny Health but got early insights using ChatGPT.Approach & Solutions:Brad considered both supplemental and food-based protocols.For a keto-friendly gut repair, he opted for the food route due to the high cost of supplements and only a minor time advantage.He incorporated specific foods like leeks, asparagus, raw potato starch, green banana flour, and polyphenol-rich foods (berries, dark chocolate, cabbage, green tea).Due to carb restrictions, he skipped beans/lentils and added a targeted prebiotic supplement (GOS powder) to address his fiber fermentation issue.Key Takeaway: Brad emphasizes the importance of testing before supplementing — noting that generic probiotics can do more harm than good if not tailored. His results show how food-based interventions, when guided by personalized data, can significantly improve gut health and resolve long-standing food sensitivities.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Crowd Health - How I Ditched Health Insurance and Saved ThousandsClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Andy Schoonover - Crowd Health www.joinCrowdHealth.comLow Carb MD Podcast: Check out Crowd Health EP: 382Use code: OVER40 to save $44 a mo. on your first three months

Built to Last: A Blueprint for Lifelong Fitness, Mindset, and Vitality After 40Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!David Amerland: Built To Last Bookwww.DavidAmerland.comSocial: @davidamerlandIn this episode, Brad Williams interviews David Amerland, a 60-year-old fitness enthusiast, black belt martial artist, and author of Built to Last. David shares insights from his 47-year personal fitness journey and breaks down the psychological and emotional components of sustaining health and vitality as we age.Key Highlights:David's Backstory: Martial arts became his mental and emotional anchor from age 13. Despite building a career as a chemical engineer and bestselling author of 19 books, fitness has always remained his personal sanctuary.Why We Don't Stay Fit: Built on three years of research, Built to Last explores why people struggle to stay active despite knowing the benefits. Evolutionary biology hardwires us to conserve energy, and modern life rarely requires movement—making exercise feel unnecessary or stressful.Mindset is the Key: David emphasizes that fitness isn't just a physical pursuit—it's an identity shift. When we emotionally connect with our future self and envision who we want to be in 20 years, we're more likely to act now. This is critical to overcoming procrastination and excuses.Small Wins Matter: Even one minute of intentional exercise (like 30 squats or 10 pushups) can trigger neurochemical benefits similar to longer sessions. Consistency, not duration, drives transformation.Fitness Hacks David Wishes He Knew Sooner:Breathwork: Conscious breathing to calm the nervous system and manage stress.Sleep: Its profound impact on longevity and mental health.Recovery: Gentler, more intentional training—especially with age—is smarter and more sustainable than going full throttle.Built to Last FrameworkBegins with defining what fitness means to you.Contains customizable workouts for all ages and fitness levels.Designed to make fitness fit your life, not the other way around.Cultural Trends: The two generations most responsive to fitness due to environmental stress? Baby Boomers and Gen Z. Brad and David discuss Gen Z's positive shift toward health, wellness, and mental health ownership.Final Message: It's never too late to start. Whether you're 40, 60, or 70+, consistent effort—even in small doses—will transform your body, mind, and future.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Breaking the Binge Cycle: Practical Solutions for Food and Alcohol Triggers After 40Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Podcast Summary: “How to Fix Binge Eating and Drinking – Real Talk Over 40”In this episode of Over 40 Fitness Hacks, Brad Williams dives into the common struggles many face with binge eating and alcohol, particularly for those navigating health and lifestyle goals after 40. Speaking from both personal experience and years of coaching clients, Brad offers practical strategies to help regain control without sacrificing your social life.Why Bingeing Happens Bingeing often stems from emotional triggers, restrictive dieting patterns, and social habits. Brad explains that the feeling of “nothing feels as good as bingeing” is more common than most admit. While some binge on food and others on alcohol, the root issues often overlap. For deeper emotional causes, he recommends seeking professional support.Top Three Strategies to Reduce Food BingeingStabilize Blood Sugar with Protein and Fiber Start meals with psyllium husk, followed by protein and healthy fats. Choose low-glycemic carbohydrates like quinoa, brown rice, or whole grains to avoid sharp insulin spikes that lead to cravings. This approach keeps you fuller longer and less likely to overeat.Avoid the Restrict-Binge Cycle Don't punish yourself after a binge by skipping meals or drastically cutting calories. This slows your metabolism and sets you up for another binge. Instead, eat a normal or slightly reduced calorie intake the next day and focus on balance.Interrupt Your Binge Triggers Recognize what patterns lead to bingeing—whether it's late-night boredom, stress, or habit. Replace those routines with simple actions like taking a walk after meals, drinking tea, chewing gum, or preparing healthy snacks ahead of time.Top Three Strategies to Curb Alcohol BingeingCreate a Weekend Game Plan Plan your drinking for later in the day. Start with a healthy breakfast or protein shake, then fast until the social event. Use non-alcoholic drinks between alcoholic ones to cut down total intake. This alone can significantly reduce alcohol consumption.Eat a Protein-Rich Meal Before Drinking Eating before drinking slows absorption and helps avoid mindless snacking later. Brad often eats before going out so he's not overly hungry when ordering at restaurants or parties, which also saves money and calories.Identify the Emotional Root of Your Drinking Use journaling to understand why you drink. Is it for stress relief, social bonding, or just habit? Finding healthier replacements like CBD, adaptogenic drinks, or non-alcoholic alternatives can support long-term change.Additional TipsBring your own healthy snacks or proteins to parties or events.Prepare mocktails or low-calorie drinks in advance.Stay hydrated and include electrolytes when consuming alcohol.00:00 Introduction: The Struggle with Bingeing00:37 Understanding Bingeing: Food and Alcohol01:08 Practical Tips for Managing Binge Eating03:45 Breaking the Binge-Restrict Cycle04:34 Identifying and Breaking Triggers05:41 Top Strategies for Alcohol Bingeing10:43 Final Thoughts and Community SupportIf you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

From Dry Needling To Mitochondrial Health With Red Light TherapyClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Dr. Mike Belkowski - BioLightRed Light Report Podcastwww.BioLight.comLight Irradation Calculator:Social: @Dr.MikeBelkowskiIn this episode of Over 40 Fitness Hacks, Brad Williams interviews Dr. Mike Belkowski, the founder of BioLite, about the health benefits of red light therapy. Dr. Mike shares his journey into physical therapy and how dissatisfaction with the traditional medical system led him to explore alternative treatments like dry needling, cupping, blood flow restriction, and eventually red light therapy.He explains the science behind red light therapy, emphasizing its ability to reduce inflammation, improve circulation, and boost mitochondrial health. Red light and near-infrared light both penetrate the body to stimulate energy production in mitochondria, which is key for overall health. Dr. Mike also touches on the importance of proper dosage, revealing that many popular red light therapy devices don't provide accurate power measurements, which can lead to ineffective treatments.The conversation dives into practical considerations, such as how red light therapy can improve skin health, treat pain, and even enhance cognitive function. Dr. Mike highlights the difference between using red light therapy for surface-level treatments (like skin) versus deeper tissues (like the brain and joints), and offers guidance on choosing the right devices depending on personal needs. He also addresses common misconceptions, such as the idea that more red light therapy is always better.Brad and Dr. Mike wrap up by discussing BioLite's products, including portable devices and more extensive full-body panels, and how users can incorporate red light therapy into their daily routines. Dr. Mike introduces his "protocol ecosystem," a free tool on the BioLite website that helps users determine the optimal duration for their red light therapy sessions based on the device's light irradiance and the condition being treated.Overall, the episode provides a thorough and engaging discussion about the science and practical applications of red light therapy, focusing on its potential to boost mitochondrial health, reduce inflammation, and support overall wellness.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Women Over 40: Strength, Hormones & Longevity HacksClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Noah Hodgin - Personal Trainer www.noahhodginwellness.comIG: @noah_womenfitnessPodcast Summary: Brad Williams Interviews Trainer Noah Hodgin on Women's Fitness Over 40In this episode of Over 40 Fitness Hacks, host Brad Williams welcomes personal trainer Noah Hodgin for an in-depth conversation focused on women's health, fitness, and lifestyle strategies from perimenopause through postmenopause. With over 25 years in the health and wellness field, Noah shares his passion for helping women over 40 prioritize their health, especially as hormonal changes, muscle loss, and stress become bigger factors.The two trainers dive into practical training methods and common issues they see with their female clients. Noah emphasizes a holistic approach that includes:Positive mindset and mantrasStrength and flexibility trainingTailored modifications for aging bodiesCore and balance workProper form over heavy liftingLow-impact cardio options (especially in the evening)They both discuss the dangers of overdoing cardio and how it can spike cortisol, especially for women in midlife. Instead, they promote resistance training for preserving bone density and muscle mass, along with time under tension techniques, use of bands, and Pilates-inspired movements.Other highlights include:The value of bodyweight exercises and functional movements for aging populationsHow vibration plate training may help with osteoporosisThe importance of quality supplements, especially proteinThe dangers of chemicals in food and household productsEncouraging daily movement and hydration as foundational wellness habitsNoah shares his top three hacks for women over 40:Prioritize water intakeEat small, frequent meals with enough proteinFocus more on strength training than excessive cardioIf you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

How I Use ChatGPT to Master Biohacking Topics : Peptides For BeginnersClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!In this episode of Over 40 Fitness Hacks, Brad Williams shares how he uses ChatGPT to prepare for podcast interviews, especially when tackling advanced biohacking topics outside his expertise. Brad describes how ChatGPT helps him deep-dive into complex science — like the role of peptides — by explaining it in simple, digestible terms that fit his learning style.He discusses how he used ChatGPT to understand peptides better before hosting a future guest from a peptide supplement company. Brad explains key concepts he learned, such as how proteins break down into peptides and amino acids, the challenges with peptide supplement absorption, and the importance of bioactive peptides that act as signaling molecules.Through ChatGPT, Brad discovered why standard oral peptide supplements often fail (due to digestion breaking them down) and explored better delivery methods like liposomal encapsulation, transdermal patches, and sprays. He also dives into why companies are exploring plant-based peptides for broader appeal, better tolerance, and sustainability, despite animal-derived peptides potentially being closer to human biology.Finally, Brad reflects on bigger questions about influencing the body's use of peptides and how future technologies like neurofeedback, brain-computer interfaces, and real-time peptide monitoring might one day allow humans to optimize these biological processes more directly.Brad teases a future episode where he'll show how ChatGPT also helped him refine his personal eating strategy.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Mushroom Magic & Medicinal Honey: Boosting LongevityClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Juraj Kocar - WYSE Earth Supplementswww.WyseEarth.com

Beyond IBS: Harnessing the Vagus Nerve for Better HealthClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Atavia Minoudis - Gut Reactions PodcastInstagram: @Atavia.MinoudisIn this episode of the Over 40 Fitness Hacks podcast, Brad Williams interviews Atavia Minoudis, a nutritional therapist specializing in gut health, particularly IBS. Atavia shares her personal journey with IBS, which led her to pursue a career in nutritional therapy after experiencing the frustration of being misdiagnosed and not receiving clear answers. She explains that IBS is an umbrella term encompassing various gut issues, and the root causes can be diverse, including imbalances in the gut microbiome, food sensitivities, leaky gut, and stress.Atavia highlights the importance of gut health, noting that factors like stress, poor diet, medications, and environmental toxins can damage the gut, leading to issues like leaky gut. This condition causes food particles to leak into the bloodstream, triggering immune responses and food allergies. She also discusses how stress plays a major role in gut health, as chronic stress can lead to inflammation and disrupt gut bacteria, exacerbating symptoms.The conversation shifts to the vagus nerve, which plays a crucial role in calming the nervous system. Atavia emphasizes the need to strengthen vagal tone through practices like humming, singing, yoga, and deep breathing. These activities can activate the vagus nerve, helping to reduce stress and improve gut health over time.Brad relates to the topic by sharing his experience with diaphragmatic breathing to manage stress and lower back pain post-surgery. The episode underscores the significance of managing stress for overall health, particularly as we age, and provides practical tips for improving gut health and calming the nervous system.00:00 Introduction to Gut Health and Vagus Nerve00:19 Podcast Updates and Upcoming Guests01:25 Interview with Octavia Moon Begins02:06 Octavia's Background and Personal Journey with IBS03:41 Understanding IBS and Gut Health07:53 The Role of the Vagus Nerve in Gut Health09:18 Practical Tips for Calming the Vagus Nerve12:28 Mindset and Lifestyle Changes for IBS Management14:09 Testing and Probiotics for IBS20:25 Final Thoughts and Contact InformationIf you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Hydration & Electrolytes – Why THIS Water Is Best? Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!In this episode, Brad dives into a lively conversation sparked in his school community group about the many forms of hydration. From purified and distilled water to electrolyte, hydrogen, and structured water, the group explored it all.The discussion was kicked off by the rising popularity of LMNT (Element) Hydration, a product promoting higher sodium intake—especially for athletes who sweat heavily. Brad breaks down the concerns and benefits around sodium and potassium balance, highlighting the common misconception that sodium is always harmful.He compares LMNT to other electrolyte products like Athletes for Athletes, which uses pink Himalayan salt for added trace minerals, and Dr. Berg's Electrolyte Powder, which flips the script with higher potassium and low sodium. Brad cautions listeners about the potential dangers of mismanaging potassium intake, including the risk of cardiac issues, and emphasizes checking with a doctor before using such supplements.His key takeaway:

The Future Of NAD Longevity: Building & Preserving Muscle Over 40 Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Dr. Rachele Pojednic - Restore Labswww.Restore.comwww.RachelePojednic.comBuilding & Preserving Muscle Over 40 In this episode of Over 40 Fitness Hacks, host Brad Williams interviews Dr. Rachele Pojednic, a research scientist with a PhD in nutritional biochemistry and the head of Restore Labs at Restore Hyper Wellness. Dr. Pojednic discusses the critical role of muscle in longevity, the challenges of maintaining muscle mass as we age, and how strength training, recovery, and proper nutrition can counteract sarcopenia (age-related muscle loss).She emphasizes that while aerobic exercise has traditionally been prioritized, resistance training is essential for metabolic health and functional strength as we get older. Dr. Pojednic explains that muscle loss begins as early as age 30, with hormonal shifts in both men and women contributing to the decline. However, strategic training—focusing on strength, power, and VO2 max—along with adequate recovery, can slow this process.Brad shares his personal approach to maintaining fitness over 40, including circuit training, HIIT on a rebounder, and daily brisk walking for Zone 2 cardio. Dr. Pojednic affirms the importance of varying exercise intensity and incorporating different modalities throughout the week.They also discuss how recovery is just as crucial as training, highlighting the need for proper rest to prevent injuries. Dr. Pojednic notes that today's wellness industry is bridging the gap between science and real-world application through therapies like infrared saunas, red light therapy, and IV micronutrient treatments.The conversation sets the stage for a deeper dive into supplementation and other biohacking strategies to enhance muscle growth and performance efficiently.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

10 Pillars of Health: Functional Testing & Biohacking for Over 40Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Dr. Sam Shay - Functional Testing & Biohackingwww.DrSamShay.comIn this episode, Dr. Sam Shay breaks down his 10 Pillars of Health and the importance of functional testing for optimizing health and longevity. He critiques the biohacking community for lacking a clear roadmap and emphasizes a dual approach: analyzing lifestyle factors (sleep, diet, stress, toxins) from the outside-in and using functional lab tests from the inside-out to get a complete health picture.Dr. Shay introduces five key categories of functional testing:Hormone Testing – Covers adrenal health, sex hormones, and thyroid function. He highlights the Dutch Test for hormone balance and the Cortisol Awakening Response Test for stress resilience.Gut Testing – Includes comprehensive stool analysis (GI Map, Genova GI Effects) to detect infections, inflammation, and gut flora imbalances, as well as SIBO and food intolerance testing.Nutrient & Metabolic Testing – Assesses deficiencies in vitamins, minerals, and mitochondrial function.Toxin & Heavy Metal Testing – Identifies exposure to mold, chemicals, and environmental toxins.Genetic Testing – Helps personalize nutrition and lifestyle choices based on DNA markers.Dr. Shay stresses that testing saves time and money by eliminating guesswork with supplements and trendy health fads. He also shares insights on how to properly measure blood pressure at home and why gut healing should come before food sensitivity testing.This episode provides a practical guide for navigating functional testing and understanding which tests may be most valuable for personal health optimization.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

How I Got To Single Digit Bodyfat After 40 - Daily RoutineClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!In this episode of Over 40 Fitness Hacks, Brad Williams shares his personal routine for achieving single-digit body fat at 44 years old while maintaining a social life. He walks through his morning routine, starting with a detoxifying apple cider vinegar mix with lemon, cayenne pepper, creatine, and electrolytes. He emphasizes the importance of balancing minerals like potassium and magnesium, using supplements like BioOptimizers and algae-based calcium to address dietary gaps.Brad also tracks his nutrition meticulously using the Chronometer app, focusing not just on macros but also on micronutrients like folate, vitamin C, and omega ratios. He follows intermittent fasting, delaying coffee intake to optimize hormonal balance and incorporating fiber before caffeine to sustain energy and testosterone levels.His fitness regimen includes three weekly weight-training sessions, prioritizing time under tension—using lighter weights with slow, controlled reps for optimal muscle activation. He stresses the importance of tracking calories and metabolism through the Whoop device, adjusting intake as needed.By combining strategic supplementation, meticulous tracking, and an efficient workout routine, Brad demonstrates how to achieve extreme leanness while enjoying life.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Detoxing Your Home & Body: Air, Water, and HealingClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Mike Dillon - Air,Water,Healingwww.airwaterhealing.comwww.globalhealing.comSocial Media: @airwaterhealing*This is for entertainment purposes only, not medical advice.In this episode of Over 40 Fitness Hacks, Brad Williams interviews Mike Dillon, founder of AirWaterHealing.com. Mike shares his journey into holistic health, which was inspired by his mother's transformation at the Optimum Health Institute (OHI). After struggling with severe health issues and relying on multiple medications, she adopted a natural healing approach—changing her diet, fasting, and eliminating toxins—leading to a full recovery. Witnessing this shift motivated Mike to explore natural wellness solutions.With a background in HVAC and air purification, Mike transitioned into holistic health, focusing on improving air and water quality, along with high-quality supplements. His company, Air Water Healing, provides education on detoxing the home and body, offering chemical-free solutions and organic plant-based supplements. He highlights the importance of reducing toxins in daily life, using natural cleaning products, and avoiding synthetic chemicals.Mike also introduces his company's microsomal technology, an advanced method that enhances nutrient absorption through sound wave processing, ensuring better bioavailability. He stresses the importance of empowering individuals to take control of their health by making informed choices about air, water, and nutrition.Throughout the discussion, Brad and Mike emphasize the need for awareness about environmental toxins and holistic healing, advocating for proactive health choices beyond traditional medicine.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Newest Hair Restoration Secrets for Men & Women Over 40 Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Dr. Alan Bauman - Bauman Medical www.BaumanMedical.comSocial Media: @DrAlanBauman, @BaumanMedicalIn this episode of Over 40 Fitness Hacks, host Brad Williams interviews Dr. Alan Bauman, a board-certified hair restoration specialist and founder of Bauman Medical in Boca Raton, Florida. Dr. Bauman shares his journey into the field of hair restoration, which started with a fascination for plastic surgery and aesthetics before he discovered the transformative power of modern hair transplants.Dr. Bauman explains how hair transplant techniques have evolved from outdated, pluggy-looking procedures to today's refined, natural-looking follicular unit transplants. He discusses corrective procedures for those who had older methods done and emphasizes that hair restoration is as much an art as it is a science. His clinic, now a 13,000-square-foot "hair hospital," has treated over 35,000 patients and performed more than 14,000 transplants.Brad and Dr. Bauman also dive into preventive and holistic approaches to hair loss. They discuss treatments like finasteride (Propecia), minoxidil, and DHT-blocking shampoos, as well as the impact of genetics and hormonal balance on hair health. Brad shares his own experience with Propecia, which successfully halted his hair loss but may have affected his body's natural DHT-related functions, including facial and body hair growth.Dr. Bauman highlights that hair loss treatment is highly individualized. Genetic testing can determine a person's response to minoxidil, and alternative treatments—such as oral minoxidil, PRP therapy, or even beard and body hair transplants—may be viable options. The conversation underscores the importance of proactive care, as addressing hair loss early can prevent the need for transplants later.Overall, this episode provides valuable insights into modern hair restoration, debunking myths and offering hope for those worried about hair loss, whether they're seeking prevention or a full restoration solution.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Breaking Down Trending Social Media: Muscle Myths, Longevity Hacks, and Experimental SupplementsClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Brad Williams of Over 40 Fitness Hacks shared insights on various fitness trends, emphasizing a balanced, research-backed approach to health, longevity, and supplementation. Core stabilization exercises like planks were highlighted as more effective and spine-friendly than traditional ab workouts. Detoxifying agents such as zeolite and bentonite clay were explored, with an emphasis on their potential benefits and the importance of further research, particularly regarding zeolite's ability to bind microplastics. Experimental supplements like methylene blue were met with skepticism due to the lack of solid research and concerning anecdotal cases.When discussing muscle-building strategies, the focus was on functional fitness and moderation rather than excessive aesthetics. While different chest exercises can offer slight improvements, overall strength and longevity should take precedence. Essential amino acids were recommended over BCAAs for fasting and muscle retention, though artificial sweeteners in supplements were noted as a downside. Drawing from years of experience running gyms, the stigma around steroid use in trainers was acknowledged, along with the unrealistic expectations it creates for clients.Practical nutrition strategies, such as using oil sprayers for portion control, were highlighted as simple yet effective methods for managing calorie intake. Resistance training recommendations prioritized controlled, slow-tempo movements for joint longevity rather than explosive exercises designed for professional athletes. Overall, the approach to fitness and supplementation remains rooted in science, functionality, and sustainability while cautioning against unproven fads.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Improving Sleep with Somnee Sleep DeviceClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Tim Rosa - Somnee Sleep DeviceWebsite: Somnee SleepSocial Media: @somneeesleepIn this episode, Brad Williams interviews Tim, the CEO of Somnee, a neurostimulation sleep device designed to help people fall asleep faster and stay asleep longer. Started in the video game industry with Sega Sports & ESPN, launching NBA 2K and competing with EA Sports. Later joined Fitbit, where he helped pioneer wearable fitness tracking, including heart rate sensors and consumer sleep tracking. After Fitbit's acquisition by Google, he transitioned to Somni (formerly StimScience) after experiencing personal sleep struggles.Brad and Tim discuss how many people—including Brad's brother—struggle with sleep due to lifestyle factors like stress, overtraining, poor recovery, and improper nutrition. Traditional sleep aids like melatonin, THC, and CBD often create dependency without addressing root issues. Wearable headband used for 15 minutes before bed to improve sleep quality. Uses EEG technology to analyze brain activity and personalized neurostimulation to optimize sleep patterns. Helps with sleep onset (falling asleep faster) and sleep maintenance (reducing wake-ups at night). Outperforms CBT-I (Cognitive Behavioral Therapy for Insomnia), melatonin, and sleeping pills based on clinical research. Developed by neuroscientists, including Dr. Matt Walker (author of Why We Sleep). People struggling with insomnia, stress, or disrupted sleep cycles. Athletes or overworked individuals (like Brad's brother) who have elevated cortisol and body temperature issues affecting deep sleep. Users looking for a non-medicated, long-term sleep solution with scientific backing. Hot showers before bed help lower core body temperature for better sleep. Cool sleeping environments (e.g., using products like Eight Sleep) can enhance deep sleep. Avoiding screens, stimulants, and heavy meals before bed helps regulate sleep cycles.Overall, Somnee offers a technology-driven sleep intervention that adapts to individual needs, providing personalized neurostimulation for better, more restorative sleep.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Strength Genesis Supplements:  Macadamia Nut Oil & More!Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!In this episode of Over 40 Fitness Hacks, host Brad Williams interviews Dr. Derek Alessi, an exercise scientist, nutritionist, and founder of Strength Genesis. Dr. Alessi shares his personal journey from aspiring dentist to fitness and nutrition expert after struggling with weight issues in his youth. Over the past 30 years, he has specialized in helping individuals over 45 improve their health through a combination of personal training, nutrition, and sustainable supplements.Dr. Alessi discusses his approach to holistic health, emphasizing longevity, disease prevention, and overall well-being rather than just aesthetics. He shares insights on Strength Genesis, his supplement company, and its flagship product—Australian macadamia nut oil. He explains its superior benefits compared to olive oil, including a higher smoke point, better nutrient profile, and a rich, buttery taste that enhances cooking.The conversation also touches on the importance of tracking health markers, lab work, and personalized nutrition strategies for sustainable results. Dr. Alessi highlights the role of high-quality oils like MCT oil for those following a keto diet and discusses how his products support metabolic health.Both Brad and Dr. Alessi reflect on their own experiences transitioning from traditional gym-focused fitness to prioritizing longevity, injury prevention, and functional health as they age. They share a commitment to helping their clients achieve sustainable results while maintaining a high quality of life.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Why Over 40 Weight Loss Isn't About Your Metabolism – The Real FixClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Podcast Summary: Is Your Metabolism Over 40 Really the Problem?In this episode of Over 40 Fitness Hacks, Brad Williams debunks the myth that metabolism is the main reason weight loss becomes difficult after 40. He explains that while metabolism slows slightly with age, the real culprits are lifestyle changes, accumulated toxicity from years of poor diet choices, and a shift in daily activity levels.Brad shares his personal experience of struggling with weight loss after 38, despite being a personal trainer for over 15 years. He emphasizes that small, strategic changes can have a huge impact without giving up social life. Key takeaways include: Meal Timing Matters – Condense meals into 30-minute windows to minimize insulin spikes. No Snacking – Avoid snacking between meals to keep fat oxidation active. Fast Before Fat-Burning Workouts – Ensure at least 1.5 hours between eating and activities like walking or jogging to optimize fat loss.Brad also introduces his new SKOOL community, a platform combining educational tutorials and a social network, where he provides fitness insights and guidance. He concludes by sharing his personal success with insulin control, intermittent fasting, and simplifying his nutrition—allowing him to lose weight while still enjoying social life.For more fitness hacks, tune in to the next episode and subscribe!If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Glutathione: The Master Antioxidant for Longevity, Detox, and Cellular HealthClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!In this episode ofOver 40 Fitness Hacks, host Brad Williams interviews Dr. Patel, a pharmacist with over 25 years of experience in the longevity and anti-aging space. Dr. Patel shares his journey from traditional pharmacy to functional medicine, emphasizing that pharmaceutical companies focus on managing symptoms rather than addressing root causes. This led him to explore glutathione, often called the "master antioxidant," which plays a crucial role in detoxification and cellular defense.Dr. Patel explains that glutathione is a naturally occurring peptide composed of three amino acids—cysteine, glycine, and glutamine—produced by the body to neutralize oxidative stress and support liver detoxification. However, due to aging, poor diet, alcohol consumption, and environmental toxins, natural glutathione levels decline, leading to increased oxidative stress, inflammation, and even cellular senescence (zombie cells).He highlights that while external antioxidants like vitamin C and E can help, they are not nearly as powerful as glutathione in reducing oxidative damage. The body relies on glutathione to combat free radicals, particularly oxygen and nitric oxide species, which contribute to aging and disease. Dr. Patel also discusses the importance of diet in maintaining glutathione levels, recommending foods rich in its precursor amino acids. However, after age 40, supplementation becomes necessary since the body's ability to synthesize glutathione declines.To optimize glutathione levels, Dr. Patel advises:Avoiding toxins, especially alcohol and environmental pollutants.Consuming cysteine-rich foods for natural glutathione production.Supplementing with bioavailable forms of glutathione to support detoxification, energy production, and overall cellular health.Dr. Patel underscores that maintaining glutathione levels allows the body to allocate energy more efficiently, enhancing overall wellness and longevity.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, athttps://bit.ly/3GCKRzV

30-Day Weight Loss Challenge for Over 40 -  Lose Fat & Feel Amazing!Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!In this episode ofOver 40 Fitness Hacks, host Brad Williams introduces a30-day challenge designed to help listenerslose weight and improve overall health by focusing on what he calls the6 Pillars of Fitness:Diet – Use a macro calculator to determine your calorie and protein needs. Track food intake with a scale and prioritize protein to support muscle retention and fat loss.Movement – Addtwo new activities per week outside of your usual routine, such asPilates, yoga, or weighted walking, to boost metabolism and prevent workout boredom.Inflammation – Improvegut health withfermented foods, ginger, and hot tea to reduce inflammation and enhance digestion.Sleep – Go to bedone hour earlier Monday through Friday to improvedeep sleep and recovery, as tracked by fitness devices like WHOOP or Oura Ring.Stress Management – Reducecortisol levels by practicingdiaphragmatic breathing, avoiding late-night stress triggers, and engaging in calming activities before bed.Supplementation – Identify nutrient deficiencies usingCronometer or a similar tracker, and focus onone key supplement (such as magnesium, collagen, or turmeric) for the next 30 days.Brad emphasizes thatsmall, sustainable tweaks in these areas willsynergistically accelerate weight loss and overall well-being. He also invites listeners to join his freeOver 40 Fitness Hacks Skool community, where they can accessexclusive courses, live Q&As, and group support.

The Magnesium Fix: Boost Energy, Sleep, and Recovery with Jigsaw Health Check Out My New Skool Community: Over 40 Fitness Hacks SKOOL Group! Get Your Whoop4.0 Here! Patrick Sullivan Jr. - Jigsaw Health Supplements Website - https://JigsawHealth.com Jigsaw Health on IG: https://www.instagram.com/jigsaw_health/ (16k Followers) FB: https://www.facebook.com/JigsawHealth/  X: https://twitter.com/realPatrickJr  In this episode of Over 40 Fitness Hacks, Brad Williams chats with Patrick Sullivan Jr., co-founder of Jigsaw Health, about the vital role of magnesium in overall health and wellness. Patrick explains that magnesium is involved in over 3,751 biochemical reactions in the body, playing a crucial role in muscle relaxation, sleep quality, and blood pressure regulation. Brad and Patrick discuss the widespread magnesium deficiency due to modern food supply issues and how it affects everything from muscle cramps to stress management. Patrick explains the relationship between magnesium, calcium, sodium, and potassium—highlighting how imbalances can lead to muscle tightness, leg cramps, and high blood pressure. He also breaks down different types of magnesium, such as magnesium malate (for energy), magnesium glycinate (for relaxation), and magnesium L-threonate (for cognitive function). The conversation also covers practical ways to boost magnesium levels, from food sources like pumpkin seeds and dark chocolate to Jigsaw Health's targeted supplements, including Mag SRT and Mag Soothe. They even touch on the benefits of transdermal magnesium, such as lotions and bath flakes, for muscle recovery. Brad shares his own experience with magnesium for sleep and blood pressure, while Patrick offers tips on optimizing intake for peak performance—especially for those who train, play sports, or enjoy an active social life. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Xylitol Nasal Spray Boosts Health, Performance, and Sleep Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks SKOOL Group! Get Your Whoop4.0 Here! Nathan Jones - Xlear www.Xlear.com In this episode of Over 40 Fitness Hacks, host Brad Williams interviews Nathan Jones, founder of Xlear (pronounced "Clear"), to discuss the health benefits of xylitol and its applications in nasal irrigation, oral hygiene, and overall wellness. Nathan shares how he founded Xlear after his father, a physician, discovered xylitol's benefits in preventing ear infections in babies. Originally known for its dental benefits—reducing cavity-causing bacteria and improving oral microbiome—xylitol was later found to also help clear nasal passages and prevent respiratory infections. This discovery led to the development of Xlear's xylitol-based nasal spray, which has been shown to improve airway volume by 20–36% within minutes, making it beneficial for athletes, people with sinus issues, and those seeking better sleep quality. Nathan explains how xylitol acts as a natural cleansing agent, enhancing the body's ability to clear bacteria, viruses, and allergens from the nasal passages. He also highlights its role in oral health, particularly for athletes who often suffer from dry mouth and increased acidity due to heavy breathing and carbohydrate consumption during workouts. Addressing safety concerns, Nathan reassures listeners that xylitol is a naturally occurring sugar alcohol found in plants and even produced by the human body. He contrasts its health benefits with the harmful effects of traditional sugars and artificial sweeteners like aspartame and high-fructose corn syrup. Beyond nasal sprays, Xlear offers a full line of oral care products under its Spry brand, including toothpaste, mouthwash, gum, and mints—all designed to support dental and respiratory health. Nathan encourages athletes and health-conscious individuals to incorporate xylitol-based products into their daily routine for improved airway function, enhanced oral hygiene, and overall wellness. The conversation concludes with a discussion on xylitol's potential benefits for weight management and metabolism, reinforcing its role as a smart sugar alternative for those over 40 looking to maintain a healthy lifestyle. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Over 40 Fitness Hacks SKOOL Platform: Brand New Community Explained Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks SKOOL Group! Get Your Whoop4.0 Here! Podcast Summary: Launching the Over 40 Fitness Hacks Platform on SKOOL In this episode of the Over 40 Fitness Hacks Podcast, Brad Williams introduces his new platform on SKOOL, a community-driven, classroom-based platform designed to complement the podcast and provide a deeper, interactive experience for the over-40 crowd. Brad explains how SKOOL combines the functionality of Facebook groups with advanced learning tools, allowing members to engage, learn, and connect in a meaningful way. The platform includes: Community Section: A space for discussions, posts, and interactions, organized into topics like diet, sleep, stress, movement, supplements, and more. Classroom Section: A gamified learning environment with courses on the "Six Pillars of Fitness" (diet, movement, inflammation, sleep, stress, and supplements) that unlock through participation. Tutorials on tools like the Chronometer app and Whoop 4.0 tracker are also available. Live Q&A Sessions: Brad plans to host live Q&A events with guest experts, as well as casual sessions like Sunday Fundays to foster camaraderie. Exclusive Content: Weekly workouts, polls to tailor content, and accountability features like before-and-after posts for motivation. Brad emphasizes the importance of participation in the platform, as members earn points for engaging with the community. While currently free for the first 100 members, the platform will introduce a tiered pricing structure as it grows. At the time of recording, the SKOOL community has 53 members, and Brad aims to reach 100 by February 3rd. He encourages listeners to join now, promising a vibrant and supportive space to learn, connect, and stay motivated in their fitness journey. Links to the platform are available in the show notes, or you can search "Over 40 Fitness Hacks SKOOL" on Google. Key Takeaway: The SKOOL platform is an exciting next step for Brad's mission to help the over-40 crowd fight aging while maintaining an active social life. It offers a deeper way to engage with his content, experts, and community. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Fitness Trackers: Analyzing HRV, Recovery, and The Pulse Cure Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Dr. Torkil - The Pulse Cure Book www.ThePulseCure.com Episode Summary: Brad Williams Interviews Dr. Torkil on The Pulse Cure and Fitness Tracker Optimization In this episode of Over 40 Fitness Hacks, Brad Williams interviews Dr. Torkil, author of The Pulse Cure, a guide to leveraging heart rate variability (HRV) and fitness trackers for improved health and longevity. Dr. Torkil explains how HRV functions as a "speedometer" for life's stress and recovery balance, emphasizing that 80% of diseases stem from chronic stress and inflammation. Brad and Dr. Torkil discuss: HRV Demystified: HRV tracks the balance between the body's recovery (parasympathetic) and stress (sympathetic) states, with higher variability signaling better recovery and adaptability. Tracker Insights: Dr. Torkil compares popular devices, noting Garmin's detailed stress-tracking capabilities surpass Whoop for real-time stress identification. Hidden Stressors: Everyday activities, like grocery shopping or socializing, can elevate strain. By monitoring HRV, users can pinpoint these “energy thieves” and adjust habits. Recovery Hacks: Effective strategies include prioritizing sleep, breathwork, avoiding late-night meals/exercise, and minimizing alcohol. Dr. Torkil highlights the importance of balancing workouts with recovery, especially after age 40. Dr. Torkil also shares actionable tips for improving HRV, like regulating workouts based on daily recovery scores and identifying stress-inducing foods or activities. The conversation offers valuable insights for optimizing fitness trackers to enhance both performance and longevity. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Story About Overcoming Mold Toxicity and Creating The Biohacker Expo Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Sandy Martin - Mold Toxicity - Biohacker Expo   EVENT COMING UP:  Feb 28-Mar 1st Miami FL - 2025 (Sign Up!) Live Online with General Admission  www.Biohackerexpo.com Social Media: @biohackerexpo In this episode of Over 40 Fitness Hacks, host Brad Williams interviews Sandy Martin, a biohacking advocate and representative for the upcoming Biohacker Expo in Miami. Sandy shares her personal health journey, which began with mysterious symptoms in 2020, including brain fog, fatigue, and feelings resembling depression. Initially misdiagnosed with conditions such as traumatic brain injury (TBI), her persistence led her to functional medicine, where she discovered that mold exposure in her home was the root cause of her issues. Sandy recounts how she navigated misdiagnoses, explored biohacking tools like light therapy helmets and hyperbaric chambers, and experimented with diets such as paleo, keto, and intermittent fasting. Despite her efforts, her condition only improved after identifying and addressing the mold toxicity through detoxification. She emphasizes the importance of self-advocacy, seeking second opinions, and trusting intuition when navigating health challenges. The conversation highlights the challenges of modern living, including environmental toxins from household cleaners, plastics, and mold contamination in everyday products like coffee, tea, and grains. Sandy discusses practical solutions, such as HEPA filters, mold-free certifications, and avoiding microplastics, to reduce the body's toxic burden. Listeners will also learn about the Biohacker Expo, which showcases cutting-edge trends and tools to optimize health. The episode underscores the importance of education, proactive health management, and biohacking techniques for those over 40 seeking to improve their well-being. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Mastering the Mindset Shift: Achieving YOUR Weight Loss Goals Over 40 Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Podcast Summary: Mindset Shifts for Weight Loss Goals Over 40 In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams dives into the critical mindset shifts needed for achieving weight loss goals, especially for those over 40. Drawing from his personal journey, Brad reflects on his challenges with fasting, maintaining a caloric deficit, and balancing his fitness goals with an active social life. Lessons from Fasting and Weight Loss Fasting has been a core part of Brad's approach, including intermittent fasting and occasional longer fasts. As his body fat decreased, fasting became more difficult, leading to irritability, fatigue, and diminished energy from ketosis. Brad emphasizes the importance of proper hydration, electrolytes (like Himalayan sea salt), and knowing personal limits. Mindset Strategies for Success Staying mentally engaged during fasting is crucial to avoid fixating on food. Brad highlights the value of working on time-intensive projects, like his new online school program, as a productive distraction. For those balancing work and fasting, finding tasks that keep you focused can be a game-changer. The Importance of Accountability Accountability is key for overcoming plateaus or staying consistent. This could mean joining groups, finding a fitness buddy, or hiring a coach. Brad encourages listeners to leverage resources like Facebook groups, podcasts, or microlearning to stay motivated. Action Plan for Success Write down your goals, current actions, and future steps in a journal. Create a realistic timeline and commit to daily actions that align with your goals. Cultivate a "no-quit" mindset—visualize your success as inevitable and take consistent action to make it happen. Brad wraps up by urging listeners to prioritize accountability and mindset as the foundation for lasting fitness results. He invites his audience to join his Facebook group for more resources and updates on his upcoming school program. Takeaway: A strong mindset and proactive strategies are essential for achieving weight loss goals over 40. Stay focused, stay accountable, and take action today. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Truth About Supplements: Quality, Transparency, and Essentials for Over 40  Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Matt O'Connor - Honour Health Supplements www.Honour.health Social Media: @Honour.Health On this episode of Over 40 Fitness Hacks, Brad Williams chats with Matt O'Connor, founder of Honour Health Supplements, about the importance of high-quality supplements, transparency in the supplement industry, and optimizing nutrition for those over 40. Key Highlights: Matt's Journey and Honour Health's Mission: Matt shares his background in health, entrepreneurship, and his passion for creating transparent, high-quality supplements after discovering a lack of trust in existing brands. In Australia, regulations don't require full disclosure of additives in supplements, leading Matt to prioritize clean formulations and transparency in his products. Why Quality Supplements Matter: Differences in supplement quality, such as the bioavailability of ingredients, can significantly impact health outcomes. For example, not all magnesium forms are equally absorbed. Supplements should complement a whole-food diet and address nutritional gaps caused by modern farming practices and aging. Vitamins and Minerals: The Building Blocks: Key nutrients like magnesium, vitamin D, and zinc are essential for processes like muscle function, sleep, immune support, and hormonal health, especially for individuals over 40. Brad shares his experiences with supplements, emphasizing their role in improving his blood pressure, energy, and overall wellness. Supplement Timing and Absorption: Matt explains how supplement absorption can vary based on timing, form, and combinations. For example, certain minerals compete for absorption, so proper timing and balance are essential. Tips for the Over-40 Crowd: Start with whole foods, assess nutrient needs using tools like Cronometer, and supplement intelligently. Focus on foundational nutrients, particularly those that decline with age, such as magnesium, vitamin D, and zinc. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Adapting Circuit Training For Crowded Gyms Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! In this episode of Over 40 Fitness Hacks, Brad Williams introduces a new style of circuit training tailored for crowded public gyms. He acknowledges the challenges of maintaining a circuit flow when machines are often occupied, but emphasizes adapting and keeping workouts effective. Brad's solution involves focusing on one set per exercise with slow, controlled movements emphasizing time under tension and going to failure. He shares a practical example of a full-body workout using this method, incorporating exercises like negative pushups, TRX rows, and bodyweight squats. The goal is to shock the body, maximize calorie burn, and avoid fitness plateaus by constantly changing routines. Brad also announces the launch of his new fitness education platform on the "School" platform, scheduled for February. This free course for the first 100 participants will include video content designed to guide users from beginner to advanced fitness levels, accompanied by a supportive community. Future plans include live Q&A sessions with experts and continued weekly podcast episodes. Listeners are encouraged to join Brad's Over 40 Fitness Hacks Facebook group for early access to the platform and to stay updated on his latest fitness insights and resources. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Revolutionary New Product For Rapid Healing On Sprains and Strains Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Dr. Jo Polich - ActivMend Patches www.ActivMend.com In this episode of the Over 40 Fitness Hacks, Brad Williams interviews Dr. Jo Polich, a former engineer turned chiropractor with a passion for scientifically addressing chronic pain. Dr. Polich shares her unique journey from engineering satellites to developing Active Mend, a groundbreaking solution for ligament, tendon, and muscle recovery. The discussion focuses on the stages of tendon injuries—reactive, disrepair, and degenerative—and the importance of early and proper healing to prevent long-term damage. Dr. Polich explains how untreated injuries often lead to recurring issues, scar tissue buildup, and permanent damage. She emphasizes the body's natural ability to heal and cautions against masking pain with steroids, which can worsen conditions. Dr. Polich introduces Active Mend, a high-potency, topical patch using natural remedies like Arnica and other flower-based components. This innovative product accelerates recovery by amplifying the body's inflammatory response, reducing swelling, and alleviating pain without painkillers. She highlights its effectiveness with compelling case studies, including ankle and ACL injuries that healed significantly faster than conventional treatments. Brad and Dr. Polich discuss the implications of neglecting proper injury recovery, sharing personal experiences and actionable advice for managing injuries in midlife and beyond. The episode underscores the value of supporting the body's natural processes for long-term health and mobility. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Hormone Replacement Therapy And Functional Medicine For Over 40 Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Dr. Malaika Woods - Hormone Replacement Therapy www.DrWoodsWellness.com FB Group: The Natural Hormone Fix Instagram: @malaikawoodsmd In this episode of the Over 40 Fitness Hacks, Brad Williams interviews Dr. Woods, a board-certified obstetrician-gynecologist, functional medicine practitioner, and expert in hormone therapy. The discussion focuses on hormonal changes in men and women over 40, with an emphasis on perimenopause, menopause, and andropause. Dr. Woods shares her personal journey of transitioning from a traditional OBGYN practice to specializing in weight loss, bioidentical hormones, and functional medicine. Her experiences with stress, weight gain, and the search for root-cause solutions inspired her to help patients address hormonal imbalances and optimize their health. Key topics include: Menopause and Perimenopause: Dr. Woods explains that menopause is defined as one year without a period, with the average onset at age 51. Perimenopause, beginning in the 40s, can bring symptoms like hot flashes, night sweats, mood swings, weight gain, and joint aches due to declining hormones like estrogen and progesterone. Menopause "Pretenders": Environmental factors like alcohol, sugar, and stress can mimic menopausal symptoms. Dr. Woods emphasizes the importance of a healthy diet and lifestyle to differentiate between true hormonal changes and external influences. Andropause in Men: Men can experience declining testosterone levels, leading to symptoms like low energy, reduced libido, weight gain, and mood changes. Dr. Woods highlights the need for optimizing testosterone levels for overall health and longevity, aiming for levels above 500 ng/dL. Weight Gain and Hormones: Estrogen dominance and elevated cortisol are key contributors to weight gain in women during perimenopause. Dr. Woods advises adjusting exercise routines and managing stress to mitigate these effects. Brad and Dr. Woods discuss the importance of viewing health through a holistic lens, including considerations for diet, exercise, sleep, and mental well-being. They also touch on personal experiences, such as Brad's exploration of intermittent fasting and its positive impact on testosterone levels. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Crush Your Weight Loss Goals Before New Year's! Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Podcast Summary: Reaching the Finish Line of Your Weight Loss Goal In this episode of Over 40 Fitness Hacks, Brad Williams focuses on how to hit those final weight loss milestones, whether that's reaching single-digit body fat, a target weight, or both, all while maintaining a social life. Brad shares his personal goal of hitting 190 pounds by New Year's Eve and provides actionable tips and strategies for anyone looking to finish strong before the year ends. Strength Training Tweaks: Stick to effective three-day-a-week workouts (Monday, Wednesday, Friday). Push each rep to failure using a "time under tension" approach for maximum impact. Add movement or cardio every day, even on weight training days, to increase calorie burn. Recovery Enhancements: Incorporate cold plunges before workouts (e.g., 4-minute plunges in 50°F water) to reduce soreness, improve joint health, and possibly boost testosterone. Fine-Tuning Nutrition: Use tools like Chronometer and Whoop to track deficiencies and caloric burn. Address nutritional gaps with whole foods first (e.g., carrots for Vitamin A) and supplements when necessary (e.g., psyllium husk for fiber). Modify eating patterns for off-days to "shock" the body, such as eating earlier in the day to prevent metabolic adaptation. Stress and Recovery Management: Monitor stress levels using fitness trackers and implement diaphragmatic breathing post-workout to promote recovery. Identify and mitigate unexpected stressors (e.g., disrupted sleep or daily routines) to optimize overall health. Accountability and Community: Brad invites listeners to join his fitness journey through his Facebook group, fostering a sense of community and mutual motivation. This episode is packed with practical advice for anyone striving to achieve their weight loss goals without sacrificing their lifestyle. Brad's commitment to testing these strategies himself ensures the recommendations are effective, safe, and approachable. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Managing Cortisol And Stress: Tailoring Workouts For Better Health  Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Molly McNamee - Health Coach Molly's website: mollymcnamee.com/cortisol Instagram: @mfit.workouts In this episode, Brad Williams interviews health coach Molly McNamee about managing cortisol, the stress hormone, and its impact on fitness, sleep, and overall health. The conversation emphasizes tailoring workouts to one's stress levels and life circumstances. Evening Workouts & Cortisol: Brad shares his experience of insomnia caused by late-night cardio, which disrupted his nervous system and elevated cortisol levels. Molly advises against high-intensity evening workouts, recommending low-impact activities like yoga or Pilates instead. Adapting Workouts to Stress Levels: Molly emphasizes that workouts should match current stress levels. Overdoing cardio or high-intensity exercises when already stressed can exacerbate cortisol spikes. Short, controlled workouts focusing on muscle engagement, deep breathing, and recovery are more effective for reducing stress. Common Mistakes in Training: Long workouts and lack of rest days can overstimulate the nervous system and worsen hormonal imbalances. The belief that only intense, sweat-dripping sessions are effective is a myth; moderate, consistent effort can yield better results. Personalized Adjustments: Both Brad and Molly agree on the importance of scaling workouts to personal health and goals. For Brad, a reduced 3–4-day regimen with time under tension training has led to significant improvements. Lifestyle Strategies for Managing Cortisol: Molly suggests prioritizing deep breathing, hydration, proper nutrition (especially protein), and avoiding under-eating, which can worsen hormonal imbalances. Supplements like omega-3s and magnesium can help, but lifestyle adjustments are foundational. Tracking Progress: Journaling health patterns helps identify what works and can provide valuable insights for adjusting routines or consulting healthcare professionals. Molly's Free Ebook on Cortisol:Molly offers a free ebook to help readers understand and manage cortisol through personalized strategies, including workout adjustments and lifestyle tweaks. The conversation highlights the need for a balanced approach to fitness, especially for those over 40. Adjusting workouts to stress levels, prioritizing recovery, and addressing cortisol through lifestyle changes are essential for long-term health and hormonal balance. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Stress and Hormones: Combat Overtraining, Anxiety, and Find Sustainable Fitness Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Molly McNamee - Health Coach Molly's website: mollymcnamee.com/cortisol Instagram: @mfit.workouts On this episode of Over 40 Fitness Hacks, Brad Williams interviews health coach Molly McNamee, who shares her journey of overcoming severe stress-related health issues and how she now helps others manage hormonal imbalances and stress for better health. Molly recounts her experience as a fitness coach and trainer, living what she thought was a healthy lifestyle—intense workouts, clean eating, and a non-stop work ethic. However, in 2018, she hit rock bottom with unexplained weight fluctuations, panic attacks, bloating, insomnia, and anxiety. After extensive research, she discovered that her high-intensity lifestyle had disrupted her stress hormones, particularly cortisol, and was damaging her health. Brad and Molly discuss how stress impacts the body, emphasizing its effect on the nervous system, metabolism, and overall hormonal balance. Molly explains that chronic stress can manifest not just from obvious triggers but also from hidden factors like gut imbalances, environmental toxins, and even overtraining. The conversation shifts to practical strategies for managing stress and improving nervous system health. Molly advocates for simple, actionable steps like deep breathing, taking short breaks, and setting boundaries to activate the parasympathetic nervous system, helping the body relax. Brad shares his own experiences with stress management, including the benefits of diaphragmatic breathing and monitoring progress with tools like the WHOOP fitness tracker. Both Brad and Molly highlight the importance of tackling one change at a time to avoid becoming overwhelmed. They encourage listeners to focus on small, consistent habits to reduce stress and enhance overall well-being, reminding them that progress, not perfection, is key to lasting health improvements. Listeners come away with actionable insights and encouragement to prioritize rest, balance their workouts, and nurture their nervous system to achieve sustainable health and fitness. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Struggling With Fasting, Overeating, and Alcohol: Solutions for a Healthier You Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! In this episode of Over 40 Fitness Hacks, host Brad Williams tackles common challenges many people face with fasting, overeating, and alcohol, sharing both personal experiences and strategies to overcome these obstacles. Alcohol and Social Life: Alcohol is one of the biggest hurdles for many, including Brad. The key is moderation and setting boundaries, such as reserving alcohol consumption for weekends or special occasions. Practical tips include switching to lighter drinks, using low-calorie mixers, or exploring alternatives like CBD or adaptogenic drinks to satisfy the urge without adding empty calories. Overeating and Sweet Tooth: Overeating often stems from mindless eating or indulging in high-calorie snacks. Brad emphasizes prioritizing protein and fiber in meals to curb cravings and stabilize blood sugar. For those with a sweet tooth, swapping high-sugar treats for healthier alternatives, such as Stevia-based candies or fruit with whipped cream, can help reduce calorie intake without sacrificing satisfaction. Struggles with Fasting: Fasting can be daunting for beginners due to hunger pangs and cravings. Brad recommends starting with intermittent fasting, reducing eating windows, and staying busy to avoid snacking. Tools like black coffee, tea, and apple cider vinegar can suppress appetite and make fasting more manageable. Drawing from 15 years of experience as a personal trainer, Brad offers practical solutions tailored for those over 40 who want to stay fit while enjoying their social lives. His advice includes experimenting with low-sugar or low-calorie alternatives, being mindful of meal timing, and using simple hacks to manage cravings and hunger. Listeners are encouraged to join his Facebook group, explore his favorite fitness tracker (Whoop 4.0), and book a free 15-minute consultation to personalize their fitness journey. This episode is packed with actionable advice to help listeners tackle these everyday struggles while maintaining balance and enjoyment in life. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Mastering Macros: Avoiding BMR Pitfalls and Achieving Real Results Over 40 Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! In this episode of Over 40 Fitness Hacks, Brad Williams walks listeners through his process of calculating macros using an online tool, with added insights on how to get accurate Basal Metabolic Rate (BMR) readings to support weight loss goals. Brad recommends the Legion Athletics macro calculator as a reliable starting point, advising listeners to carefully assess their activity levels. Misjudging this can lead to significant calorie miscalculations, causing frustration when results don't align with efforts. Brad highlights how fitness trackers, especially the Whoop 4.0, can offer a more personalized and dynamic view of actual calorie burn, which fluctuates daily based on activity. By monitoring data from his own tracker, Brad realized that his real calorie expenditure often differs from online calculator estimates. He suggests aiming lower on calorie intake if unsure and recommends tracking nutrition, especially Monday through Friday, to counterbalance social activities over the weekend. Brad emphasizes consistency, adjusting either calories or activity levels as needed, and remaining honest with oneself about food and drink intake—especially on weekends. For those struggling to stay on track, Brad advises using fitness and nutrition trackers like the Chronometer and adapting daily based on personal data. The episode underscores that accurate tracking and adjustments, combined with realistic macro goals, are crucial for achieving steady progress without compromising one's social life. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

New Age Allergy Care With WYNDLY - Lasting Relief and Holistic Health Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! In this Over 40 Fitness Hacks episode, Brad Williams interviews Dr. Manan Shah, co-founder of WYNDLY, on their innovative, patient-friendly approach to allergy treatment. Dr. Shah explains WYNDLY's three-step telehealth process, which begins with a consultation to assess allergies, followed by customized treatment through FDA-approved sublingual tablets or allergy drops shipped to patients' homes.  He shares that WYNDLY's focus is to create a long-term solution to allergy symptoms, reducing or even eliminating the need for lifelong treatment. Dr. Shah emphasizes their high success rate and the convenience of continuous, remote support, allowing patients to engage in activities they previously couldn't due to allergies. They also discuss the importance of a holistic health approach, with Dr. Shah noting that WYNDLY often partners with other health providers to address broader wellness needs. Brad adds that he has seen significant improvements in his health since seeking specialized, holistic care and encourages listeners to explore options to enhance their well-being.  Dr. Shah shares success stories, such as a young patient now able to visit her cat-owning grandmother and an athlete whose breathing improved in high-altitude training. Both highlight the importance of proactive health choices, especially for those over 40 who want to stay active and vital. The episode concludes with Dr. Shah encouraging listeners to consider allergy testing as a step toward improved quality of life. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Breathing Better Over 40: Allergy Relief, And Optimizing Respiratory Health Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! In this episode of the Over 40 Fitness Hacks, Brad Williams interviews Dr. Manan Shah, a board-certified ENT surgeon and founder of WYNDLY, a telehealth allergy treatment startup. They discuss Dr. Shah's journey into the world of allergy treatment, the impact of environmental allergies on health, and how WYNDLY uses telehealth to make allergy care more accessible and affordable. Dr. Shah explains the prevalence of allergies, affecting one in four Americans, and how they can lead to issues like difficulty breathing, poor sleep, and hindered workout recovery. He shares that WYNDLY provides allergy relief through sublingual immunotherapy, which involves small daily doses of allergens under the tongue, gradually desensitizing the body. This alternative to traditional allergy shots is more convenient, especially for busy adults who can't commit to weekly clinic visits. They also delve into the science behind allergies, noting how genetic predisposition and lack of early exposure to nature can increase sensitivity to allergens. Dr. Shah highlights the "unified airway theory," emphasizing that nasal and respiratory health are interconnected, so treating allergies can benefit overall respiratory health, sleep quality, and reduce risks of sinus infections and asthma. Brad and Dr. Shah also discuss how telehealth can bypass the insurance-driven barriers of traditional allergy treatment, making allergy care more streamlined and effective, especially for those over 40 aiming for optimal health. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Better Nutrition with Cronometer: My Review On Tracking Micronutrients & Avoiding Calorie Pitfalls Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! In this episode of Over 40 Fitness Hacks, Brad Williams reviews Cronometer, a nutrition-tracking app that provides detailed insights into vitamin and mineral intake. Brad explains his interest in the app due to its precise tracking of micronutrients, which makes it easy to identify any nutritional deficiencies. He appreciates how Cronometer allows users to log food, scan barcodes, and review nutrient levels, making it easier to make adjustments either through diet or supplementation. Brad also shares a recurring issue he finds with fitness apps in general: they often overestimate calorie burn. While Cronometer calculates his basal metabolic rate (BMR) around 2,500 calories, his experience with the Whoop 4.0 fitness tracker, which he's used for six months, suggests a more accurate estimate of 2,000-2,100 calories. Brad emphasizes that precise data is essential for anyone over 40 trying to maintain or lose weight. Though he finds Cronometer useful, he believes that long-term tracking may not be necessary for everyone. Instead, a focused month could provide the insight needed to fine-tune nutrition. For comprehensive fitness tracking, Brad still recommends Whoop 4.0, especially for its accuracy in calorie burn and sleep data, and encourages his listeners to explore it as a valuable tool for optimizing their fitness journey as they age. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Recovering From An Injury: Do This Before Getting Back Into The Gym Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! In this episode of the Over 40 Fitness Hacks podcast, Brad Williams discusses his experience of returning to the gym after completing rehab for a SLAP tear (shoulder injury). After receiving the green light from his physical therapist, Brad shares his cautious approach to reintroducing weight training. He emphasizes the importance of asking doctors the right questions about what exercises are safe to continue during injury recovery, advocating for keeping active rather than complete rest. Brad outlines his three-week process of easing back into the gym with a focus on light weights and controlled movements, gradually increasing intensity while monitoring his shoulder. He highlights the importance of not rushing recovery, citing previous experiences with injuries, such as his back surgery, where pushing too hard too soon caused setbacks. His approach included maintaining leg workouts during upper body rehab to preserve muscle mass and using targeted shoulder rehab exercises. Throughout his recovery, Brad also stressed the importance of diet, particularly protein intake, to prevent muscle loss. By keeping his diet and training in check, he experienced noticeable gains in muscle even with reduced weights. He also mentions his use of stem cell patches from LifeWave to aid in the healing process and expresses optimism about their effectiveness in his recovery. Brad concludes by encouraging listeners to take their time in recovery, listen to their bodies, and gradually reintroduce strength training to avoid reinjury. He emphasizes that, with the right approach, muscle memory will help them bounce back to their previous fitness levels. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Overcoming Insomnia After 40: How This One Thing Sabotaged My Sleep Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams discusses a new personal challenge—insomnia—something he hadn't experienced before. At age 44, after dealing with common post-40 struggles like allergies and difficulty maintaining muscle mass, Brad now finds himself battling sleep issues. He attributes the problem to his low-calorie diet and a goal of reaching single-digit body fat, which may be affecting his hormone levels. Despite previously enjoying good sleep, over the past month he began struggling with insomnia, relying on melatonin for relief—a habit he didn't want to develop. Brad emphasizes that he had already addressed common sleep hygiene factors, such as using blackout shades, reducing screen time, and managing his circadian rhythm. However, his worsening sleep issues led him to investigate further. The culprit, he realized, was his late-evening workouts, which raised his cortisol levels too close to bedtime, disrupting his sleep. After adjusting his workout schedule to earlier in the afternoon, his sleep quickly improved, and he was back to falling asleep by 10 PM. Brad stresses the importance of aligning workouts with your body's natural rhythm, especially for those over 40. He also touches on the importance of a good sleep environment, including proper bedding and addressing allergens. Finally, he highlights diaphragmatic breathing techniques and the value of addressing any sleep-disrupting factors to maintain a healthy, well-rested body. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at: www.Over40FitnessHacks.com Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV