The Fourth Quarter Podcast

Doug Talmadge & Ted Enea

Living the last quarter of your life with intention around health, fitness, nutrition and joy! Learning from others and tuning in to hear live one on one coaching that educates, inspires and motivates you to move!

Episodes

  1. 3D AGO

    EP010: Simple Nutrition - We Are Drowning In Information And Starving For Wisdom

    Send us Fan Mail You can grind harder for years and still feel stuck and that’s the moment this conversation is for. We sit down with Patti Moon, owner of Next Level Nutrition, LLC and registered dietitian, certified diabetes educator, and board certified sports nutrition specialist, to talk about nutrition for adults over 50 who want real energy, better workouts, and sustainable fat loss without living on trend diets. Patti shares her own journey from emotional eating and repeated dieting to a coaching approach built on consistency, accountability, and simple habits that compound. We get specific about why midlife bodies often “rebel” when we train more and eat less, how perimenopause and menopause can change results, and why protein intake becomes non-negotiable for muscle, recovery, and appetite control. You’ll hear practical guidance on building meals around protein and fiber, timing carbohydrates for performance, and using sleep to reduce cravings and improve metabolic health. We also call out food marketing and health halo labels that make processed products look healthy, plus a clear take on body fat vs scale weight, strength training for longevity, and what to watch for with GLP-1 medications like Ozempic and Zepbound so you don’t lose muscle along with weight. Subscribe, share this with a friend who’s “doing everything right,” and leave us a review with your biggest nutrition question so we can tackle it next.

    1h 6m

  2. MAR 19

    EP009: You'll Never Feel Ready Because Ready Isn't A Feeling, It's A Decision

    Send us Fan Mail You can hear it in their voices: something is changing, and it’s not just step counts. We’re checking back in with four people we’re coaching to see what’s working, what’s still hard, and what happens when you stop trying to “get motivated” and start building momentum through small daily commitments. If you’re focused on healthy aging, longevity, and building a sustainable fitness routine after 50, these updates are the kind that stick with you because they’re real. Mitch shares how a supportive reset turned an early setback into a breakthrough, with hydration and daily walking improving his sleep, mood, and patience in everyday life. Karen talks about the power of consistency and accountability, including getting steps done even on a long travel day, and how feeling better naturally leads to wanting better nutrition. We also get practical with tools like the Yuka app for scanning food additives and making cleaner grocery choices, plus the mindset behind goal setting that’s about learning, not perfection. Bill (Bones) walks through starting strength from scratch, building pushups and planks over time, and using a puppy and a team text thread to stay on track. Charles opens up about sleep struggles, family dynamics, and adapting exercise when walking hurts, turning a “five minute” bike goal into longer rides that build stamina and confidence. We wrap with a reminder that community changes the trajectory, plus details on how to reach us and get involved. Subscribe, share this with someone who needs a nudge, and leave us a comment through the show notes link so we can keep building this together.

    50 min

  3. MAR 12

    EP008: Strength Has No Expiration Date: A Women’s Perspective On Lasting Health

    Send us Fan Mail What if the fourth quarter of life could be your strongest yet? We sit down with trainer, speaker, and creator of Body by Ann, Ann Affinito, to rethink midlife health with a practical, hopeful lens. Ann blends science, compassion, and decades of coaching to show how women can build muscle, protect bone density, and reclaim energy through menopause and beyond—without extreme diets or punishing routines. We dive into the real changes women face—hot flashes, sleep struggles, mood swings, and shifting body composition—and match each with actionable levers: glute- and core-centric strength work to protect knees and back, progressive overload to drive adaptation, and a protein-forward approach that fuels recovery and confidence. Ann explains why under-eating is a hidden blocker, how hydration functions like a fourth macro, and why DEXA scans offer clarity that bathroom scales never do. Her training ethos is simple: start small, stack wins, and let momentum carry you farther than motivation ever could. Mindset anchors this conversation. Ann rejects the narrative that age means shrink and slow. Instead, she invites women to redefine themselves now, not by comparing to a younger self, but by building the strongest version of who they are today. We talk retreats that foster community and reflection, micro-challenges like daily push-ups, and the role of moderation—yes to a sprinkle of fun—so habits stay human and sustainable. If you’re ready to swap fear for strength, confusion for clarity, and quick fixes for durable change, this one will light the path. Enjoyed the conversation? Subscribe, share with a friend who needs a boost, and leave a quick review to help more people find the show. Your story could be the spark for someone else’s momentum. Website: https://www.bodybyann.com/ Facebook: Ann Afinito Instagram: @bodybyann

    46 min

  4. MAR 5

    EP007: Redefining Aging: From Fear To Forever Young

    Send us Fan Mail What if the fourth quarter isn’t winding down but gearing up? We sit with Betty, 82, who calls this stage “overtime” and proves every second still counts. Once a self-described non-athlete, she found hiking in her late 40s, learned to climb, and discovered that fear is a signal to proceed with care, not a command to quit. From Shasta and Rainier practice to steep local summits and annual snowshoe trips, Betty shows how ordinary choices compound into an extraordinary life. We go deep on mindset, motivation, and the mechanics of aging well. Betty breaks down her weekly rhythm—yoga for flexibility and balance, strength training for durability, hiking for stamina—and why moving every joint daily is non-negotiable. She shares smart ways to adapt through injury without losing momentum, including modifying movements and exploring options like Pilates or Tai Chi. Her simple rule: don’t stop, just adjust. We also talk about the power of community—surrounding yourself with people who “see the light in you”—and how that support keeps goals alive when courage runs thin. This conversation lands where it matters most: purpose. Fitness is freedom to travel, keep up with younger adventurers, and celebrate family milestones. Nature becomes therapy and perspective, a place to breathe amid noise. Betty’s humor and hard-won wisdom—“too old to die young”—linger long after the outro. If you’re ready to shift from fear to action, from convenience to intention, and from aging to living, this one is a compass you can carry. If this resonated, follow the show, share it with a friend who needs a nudge, and leave a quick review so more people can find these stories. What’s the one small move you’ll make today?

    29 min

  5. FEB 26

    006: Don’t Let The Old Man In: Choosing Health One Small Promise At A Time

    Send us Fan Mail The fourth quarter isn’t a countdown; it’s a decision point. We sit down with two brave listeners, Charles and Bill “Bones,” for live, on-air coaching designed to build momentum through tiny, winnable habits. Charles, 67, is navigating type 2 diabetes while caring for his wife after a stroke. His top goal is simple and vital: protect sleep to restore energy. Rather than overhaul everything at once, we anchor his week with three solo walks at his pace and one 10-minute Airdyne ride, plus practical tweaks like earlier hydration cutoffs and more consistent bedtimes. Bones wants his golf game back, but mobility and routine keep slipping. He doesn’t love the gym, so we meet him where he thrives: outdoors and in motion. We map 30 minutes of elevated heart rate four days a week through hikes, brisk walks, or battle ropes, then safeguard joints and rotation with a five-minute daily thoracic stretch. To spark strength without overwhelm, he adds four sets of three pushups and four 15-second planks, focusing on clean form. If the ropes are on deck, we go smart: three one-minute rounds with two minutes rest to keep intensity up and burnout down. We tackle food the realistic way—portion control and environment design. Decide once at the store so you don’t say no a thousand times at home. When eating out, scan the menu ahead and ask for a to-go box at the start to split oversized plates. Most importantly, we install a nightly accountability text thread. It’s a supportive mirror, not a hammer, helping small promises become identity: I walk. I stretch. I keep my word. That identity powers better sleep, steadier energy, and a life that feels more lived. The heartbeat of our conversation comes from a song: Don’t Let The Old Man In. Aging well is less about magic formulas and more about daily choices that keep curiosity, strength, and connection alive. Come learn how micro habits stack into lasting change, how to make movement fun again, and how to build a routine you’ll actually keep. If this resonates, follow the show, share it with a friend, and text us your questions anonymously from the link in our show notes. Your next small step starts today.

    57 min

  6. FEB 19

    005: Adult Fitness, 40 to Forever

    Send us Fan Mail What if the most important fitness decision you ever make happens after 40? We sat down with Linda and Gerry Blight, authors of Fittin' It All In: Adult Fitness, 40 to Forever, to unpack a brutally honest, hopeful roadmap for the “fourth quarter” of life—where momentum, modification, and recovery matter more than ego or PRs. Linda brings a lifetime of movement and coaching; Gerry brings a wake-up story few forget: a 95% heart blockage discovered only because he pushed for the right test. Together they redefine lifestyle as health style, focusing on the levers we can own—strength, hydration, protein and healthy fats, sleep discipline, and smart progressions that protect joints and prevent falls. They make it simple to begin with what you can control: steps, water, sit-to-stand reps, and short sessions you’ll actually do. Then they layer in a “new month’s resolution,” a 30-day recommitment that stacks small wins into durable habits. We dig into training after 50 with practical workarounds: modify instead of quit, load your long bones for bone density, and use water workouts for buoyancy, resistance, and arthritic relief. Recovery becomes a skill—consistent bedtimes, screen limits, reading to quiet the mind, and enough protein to rebuild what training breaks down. For women, Linda spotlights strength for bone health, moderate weights, and daily movements like sit-to-stand that pay off for decades. Gerry caps it with a powerful frame: one percent better matters. Hit 100 minutes of weekly activity and you’re already outpacing national guidelines. You’ll leave with real tools you can use today, a mindset that trades perfection for momentum, and a reminder to find your recess—something active you genuinely enjoy so you keep coming back. Grab Linda and Gerry’s book on Amazon for exercise illustrations, stretches, and step-by-step guidance. If this conversation moved you, follow the show, share it with a friend who needs a nudge, and leave a quick rating or review so more people can build their strongest fourth quarter. Get the Book on Amazon Here: https://a.co/d/0cZ1TtaB

    1h 1m

  7. FEB 12

    004: "I Don't Fear Death, I Fear Not Living Fully"

    Send us Fan Mail What if “terminal” became a focusing lens, not a finish line? We sit down with triathlete and ultrarunner Jonathan Pascual, who lives with stage 4 paraganglioma, to explore how movement, principles, and community can transform fear into purpose. Jonathan shares the early warning signs he ignored as an endurance athlete, the reality of treatments and side effects, and the mindset shifts that helped him keep moving—sometimes across an Ironman world championship course, other times across a quiet path on chemo weekend. This conversation breaks big goals into honest, repeatable wins: walk the flats, then hike a hill, then jog to the next lamppost. We unpack why accountability matters at every level—from a friend expecting a morning loop to a coach who adapts training to life’s setbacks. Jonathan explains how aging changes recovery, why sleep is non-negotiable, and how simple nutrition fundamentals beat fad diets. He adds the missing piece so many skip: daily “movement hygiene” through side-to-side work, single-leg strength, and playful plyometrics to restore elasticity and prevent injury. Beyond splits and medals, Jonathan talks identity, legacy, and the art of living while facing mortality. He invites everyone—rookies, returners, and racers—to JP’s Backyard Ultra, a community event where you can run or hike 3.3-mile loops on the hour, stop after one, or build to your first ultra, all while raising funds for research and support. Expect practical takeaways you can use today: set digestible goals, listen to your body, protect your sleep, and choose purpose over ego. Subscribe, share this episode with someone who needs a nudge to start, and leave a quick review telling us the single step you’ll take today. Click this Link to Check out JP's Backyard Ultra/Hike The Final Edition! https://runsignup.com/Race/CA/Napa/JPsBackyardUltraHike

    1 hr

  8. FEB 5

    003: Your Excuses And Your Success Can’t Live Together

    Send us Fan Mail What if the simplest daily habits could rewrite your next decade? We explore how accountability—delivered with truth and grace—beats motivation every time, and we coach two brave guests live as they swap perfectionism for consistency. Karen opens up about hitting a milestone age, grieving siblings gone too soon, and wanting the strength and energy to show up for her grandchild. Her plan is refreshingly doable: 6,800 steps a day, 64 ounces of water, and a quick text check‑in to make the habit social. We reframe consistency as returning to baseline after slip‑ups, not chasing flawless streaks, and show how leaving a little in the tank builds anticipation for tomorrow. Mitch brings gratitude and raw honesty about being “consistently inconsistent.” He wants to keep pace on family walks, get back on the bike, hike with confidence, and dust off his golf game. We introduce the GPS theory for setbacks—no judgment, just recalculating—and set the same simple targets: daily steps and hydration. From there, we nudge awareness around nutrition and macros without overwhelming him, focusing on protein for muscle maintenance and small swaps that upgrade meals. He’s already proved he can do more than he thinks; our aim is to make those wins routine. Along the way we talk identity shift, community, and why water is the quiet macro that powers energy, recovery, and satiety. This isn’t a quick fix or a crash plan. It’s a practical path to lasting health in the fourth quarter—where small commitments compound into a lifestyle you don’t have to negotiate with every morning. Ready to write your next chapter with us? Subscribe, share this episode with a friend who needs a gentle nudge, and leave a review telling us the one habit you’ll commit to this week.

    53 min

  9. JAN 29

    002: Redefining The Fourth Quarter

    Send us Fan Mail Redefine the fourth quarter and reclaim your healthspan. We take a clear-eyed look at life after 60 and push past the old limits, focusing on independence, mobility, and joy—because living well beats living long without quality. You’ll hear how small, steady actions become a flywheel: walking daily, tracking simple metrics, and choosing routines you can maintain through busy seasons, travel, and bad weather. The goal isn’t perfection; it’s momentum. Ted shares how “birthday challenges” in his mid-50s sparked a lifestyle shift, turning once-daunting goals into weekly habits. Doug digs into sustainable re-entry after missed workouts and why gentle sessions can be the smartest way back. We get honest about nutrition pitfalls, holidays, and cravings, offering practical tools that actually stick: say no once at the store so you can avoid having to say no multiple times in your own kitchen, ride out cravings for 90 seconds, and remember that discipline is choosing what you want most over what you want now. The refrain becomes a roadmap: what you repeat, you become. We also preview what’s ahead: live coaching with two listeners as we map out personalized health plans and track their progress over time; an inspiring conversation with ultra runner, triathlete and medical professional Jonathan Pascual about choosing life through chronic pain; and an educational deep dive with authors Linda and Gerry Blight on fitness from 40 to forever. These stories ground the big idea that it’s never too late to build strength, resilience, and purpose—whether you’re 60, 80, or beyond. Subscribe, share this with a friend who needs a nudge, and send us your thoughts via the anonymous text link in the show notes. What single habit will you start today to build your best fourth quarter?

    44 min

  10. JAN 22

    001: Creating The Healthiest Version Of You After 60

    Send us Fan Mail Want your next decade to feel like your best decade? We’re kicking off The Fourth Quarter Podcast with a clear, simple mission: help you become the healthiest version of you from the age of 60 and beyond—without extremes, shame, or confusing advice. We tell our origin story, talk about turning 60, and lay out a practical path where small steps, patience, and enjoyment lead to real change. We unpack why so many people stall out in information overload and how to cut through it with action. If the gym drains you, we’ll help you build an outdoor routine you’ll love. If nutrition feels like all-or-nothing, we show you how to design a plan you can actually keep. Our format blends expert interviews, inspiring real-world examples, and something rare: live coaching with listeners who share their goals, struggles, and updates over time. You’ll hear honest progress, setbacks, and the exact adjustments we make so habits stick. This first episode sets our core themes: consistency over intensity, finding joy in movement, sustainable nutrition, and a mindset grounded in meaning. We talk identity—why you don’t need the “athlete” label to train like one—and we dig into the power of patience and perseverance, especially when you’re starting from zero. We close on gratitude after a 50-year class reunion and a reminder that growing older is a privilege. A brief music segment with Forrest Frank’s “Thankful” anchors that note: notice the sun, the steps, the breath. Build from there. If you’re ready to start, we’re ready to walk with you. Subscribe, share this with a friend who needs encouragement, and leave us a quick review so more people can find the show. Want to be coached on-air? Use the anonymous text link in the show notes and tell us your first small step.

    36 min
  • 10 Episodes

5
out of 5
9 Ratings

About

Living the last quarter of your life with intention around health, fitness, nutrition and joy! Learning from others and tuning in to hear live one on one coaching that educates, inspires and motivates you to move!

Information

  • Creator
    Doug Talmadge & Ted Enea
  • Years Active
    2K
  • Episodes
    10
  • Rating
    Clean
  • Copyright
    © 2026 The Fourth Quarter Podcast
  • Show Website
    The Fourth Quarter Podcast

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