Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips!

Mike Cola
  • 5.0 (6)
  • Health & Fitness
  • Updated Biweekly

Over 50 fitness, fat loss, and longevity strategies for professionals who want to lose stubborn belly fat, build strength, and extend their healthspan. Hosted by Mike Cola, an ACSM-certified exercise physiologist with 40 years of experience and creator of the Progressive Cycling Method™, this podcast is designed for high-performing professionals over 50 who want to lose fat, build muscle, and unlock lasting energy. Each episode delivers contrarian insights on fat loss, fitness, and healthspan so you can look, feel, and perform at your best—after 50 and beyond.

  1. 2d ago

    Lose 25 Pounds After 50: The Exact Plan I'd Follow

    🔥 READY TO LOSE 20+ LBS, GET LEANER, STRONGER & HEALTHIER AFTER 45? Apply for my private 1:1 coaching program: https://coach.mikecolafitness.com/mike-cola-coaching If I had to lose 25 pounds over the next six months, this is the exact plan I'd follow. In this episode, I break down the evidence-based strategy I use with adults over 45 to lose fat, preserve muscle, and improve their health without extreme diets or endless cardio. You'll learn: • How to use calorie cycling • Why protein and fiber make fat loss easier • The best way to strength train while dieting • Why walking beats excessive cardio • How I use a 16:8 eating window • The importance of hydration and sleep If you're over 45 and tired of crash diets, this episode will give you a simple, sustainable plan you can actually stick with. Mike Cola ACSM Certified Exercise Physiologist 40+ Years Coaching Adults Over 45 #fatloss #weightlossover50 #fitnessover50 #intermittentfasting #caloriecycling #protein #strengthtraining #walking

  2. Jul 21

    Hydration After 50: The Most Overlooked Health & Performance Habit

    Hydration After 50: The Most Overlooked Health & Performance Habit This episode is an edited version of a live coaching workshop I recently presented to members of my private coaching program. Hydration is one of the most overlooked factors affecting your energy, exercise performance, metabolism, digestion, mental clarity, and long-term health after 50. In this episode, I explain why even mild dehydration can leave you feeling tired, sluggish, and unmotivated—and how a few simple habits can make a dramatic difference. You'll also learn why the scale can fluctuate several pounds from one day to the next without gaining body fat. We discuss the effects of sodium, carbohydrates, glycogen, stress, sleep, and hydration so you can stop letting daily weight changes discourage you and stay focused on what really matters. In this episode you'll learn: • Why hydration is essential for energy, performance, and recovery • How dehydration impacts metabolism, digestion, and mental focus • Why your weight can increase overnight without gaining fat • How carbohydrates, glycogen, and water retention affect the scale • How much water adults over 50 should drink • Simple hydration habits you can start using today If you're over 45 and want to lose 20+ pounds of stubborn body fat, get lean, strong, and lab-healthy without turning your life upside down, watch my free coaching case study to learn how my concierge 1-on-1 coaching program works. https://coach.mikecolafitness.com/mike-cola-coaching

  3. Jul 13

    Keep the Weight Off After 50 (Best Strategies)

    Weight loss is one thing. Weight loss maintenance is where most people struggle. In this episode, I share many of the same strategies I teach inside my Over 45 Fit Project™ using my Progressive Cycling Method™ to help adults over 45 maintain their weight loss for the long term. You'll learn: • How to determine your maintenance calories • Why calorie cycling is so effective • My Two-Day Rule™ • OMAD 1.5 • Strategic 24-hour fasting • How to maintain your weight after vacations, holidays, and business travel If you're over 45 and want to lose weight once—and keep it off—this episode is for you. Learn more about my private 1:1 concierge coaching program: https://coach.mikecolafitness.com/mike-cola-coaching Mike Cola ACSM Exercise Physiologist Creator of the Progressive Cycling Method™ Founder, Over 45 Fit Project™

  4. Jul 11

    24-Hour Fast After 50: Why You Should Do One Every Week

    Can one 24-hour fast each week help you lose stubborn body fat, improve metabolic health, and maintain your weight without feeling like you're dieting all the time? In this episode of the Over 50 Fitness Contrarian Podcast, ACSM Exercise Physiologist Mike Cola explains why a weekly 24-hour fast has been one of his favorite strategies for more than 20 years. You'll learn: • Why a single low-calorie day each week can create a sustainable calorie deficit• How 24-hour fasting may improve insulin sensitivity and metabolic health• The role of glycogen depletion, fat burning, and ketosis• The truth about autophagy and when it actually matters• Whether black coffee, tea, lemon water, apple cider vinegar, or medications break a fast• How to use a 24-hour fast after vacations, weekends, or high-calorie meals• Mike's "Two-Day Rule" to prevent weight regain• Why OMAD 1.5 may be an even better option for many adults over 50• Who should avoid fasting and how to do it safely If you're over 45 and want to lose fat, stay strong, improve your health, and keep the weight off long term, this episode will give you practical strategies you can start using immediately. To learn more about Mike's private 1:1 concierge coaching program for adults over 45, visit:https://coach.mikecolafitness.com/mike-cola-coaching

  5. Jul 6

    How I Healed Chronic Elbow Pain After 50

    If you're over 50 and dealing with chronic tendinitis, don't make the same mistakes I made. I ignored tendon pain for years. It eventually became chronic and took months to overcome. In this video, I explain the exact rehabilitation principles that finally helped me heal my chronic tendinitis, including progressive loading, eccentric training, and blood flow restriction (BFR). This is an edited version of one of my weekly private coaching workshops, where I teach my clients the same evidence-based strategies I use in my own training. Whether you're dealing with tennis elbow, golfer's elbow, rotator cuff pain, Achilles tendinitis, or patellar tendinitis, I hope this helps you recover faster and get back to training without making your injury worse. Topics covered: • Tendinitis vs. tendinosis • Why chronic tendon pain keeps coming back • Eccentric exercises for tendon rehab • Blood flow restriction (BFR) training • The biggest rehab mistakes after 50 ➡️ Want to see how one of my private coaching clients lost over 30 pounds, built muscle, and transformed his health after 50? Watch my free case study here: https://coach.mikecolafitness.com/mike-cola-coaching Mike Cola ACSM Exercise Physiologist Helping adults over 50 get lean, strong, and lab healthy through concierge, 1:1 coaching.

  6. Jul 2

    Drop 50 lbs After 50: The Exact Macros, Calories & Meal Blueprint

    In this episode of the Over 50 Fitness Contrarian Podcast, I break down exactly how I would help someone over 50 lose 50 pounds in under seven months—without crash dieting or spending hours in the gym. You'll learn: • How many calories to eat for steady, sustainable fat loss • The ideal protein, carbohydrate, and fat targets • Real meal examples you can start using today • How to preserve muscle while losing body fat • Why calorie quality and meal structure matter after 50 • The common mistakes that keep people stuck for years If you're over 45 and want a personalized roadmap instead of another generic diet, my 1:1 concierge coaching may be a good fit. Apply 👇 https://coach.mikecolafitness.com/mike-cola-coaching

  7. Jun 29

    Pre-Workout Drinks for Adults Over 50 + BFR Protocol

    Are you over 50 and tired of dealing with severe joint pain every time you try to build or maintain lean muscle? Most commercial pre-workout supplements are packed with cheap stimulants that jack up your heart rate without actually fueling muscle protein synthesis. If you want real, high-performance longevity, it is time to throw out the generic rules. In this episode of the Over 50 Fitness Contrarian Podcast, host Mike Cola reveals the exact science-backed pre-workout formula he uses with his high-ticket private coaching clients. You will discover how to re-engineer your pre-workout shake using complete protein sources rich in essential amino acids (EAAs) and Leucine to immediately activate the body's mTOR growth pathway. Mike also pulls back the curtain on an elite, joint-safe training adaptation: Blood Flow Restriction (BFR) training. Learn how to pool blood, trigger immense metabolic stress, and simulate heavy lifting results using just 20% of your maximum weight capacity. This is the ultimate blueprint for busy, high-performing male and female professionals who refuse to choose between joint health and lean muscle mass. 🔥 APPLY FOR 1:1 TRANSFORMATION COACHING If you are a high-performing professional over 45 who wants a predictable, elite fitness system tailored around a demanding executive schedule, apply to work with me directly in my private coaching program. 👉 Apply here: https://coach.mikecolafitness.com/mike-cola-coaching Connect with Mike Cola: • YouTube: Mike Cola Fitness • Instagram: @MikeColaFitness

  8. Jun 23

    Intermittent Fasting Meal Plan for Fat Loss After 50

    In this episode of the Over 50 Fitness Contrarian Podcast, I share the exact high-protein meals I've been eating while following an 18:6 intermittent fasting schedule during a short mini-cut. These simple, whole-food meals help make fat loss easier while maintaining muscle and keeping hunger under control. In this episode you'll learn:• 8 high-protein meals under 400 calories• How to build meals that keep you full for hours• Why protein and food quality matter for fat loss• How I use these meals after higher-calorie days or during short fat-loss phases 📄 Download the FREE PDF:https://mikecolafitness.com/wp-content/uploads/2026/06/High-Protein-400-Calorie-Meals.pdf 🎥 Watch the full workshop on YouTube:https://youtu.be/21A5xfr9brE?si=KMnMgIc5Ek7B2sSZ If you're over 45 and want to lose 20–40 pounds, improve your health, and build muscle without extreme diets, learn more about my private coaching program here: https://coach.mikecolafitness.com/mike-cola-coaching

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Over 50 fitness, fat loss, and longevity strategies for professionals who want to lose stubborn belly fat, build strength, and extend their healthspan. Hosted by Mike Cola, an ACSM-certified exercise physiologist with 40 years of experience and creator of the Progressive Cycling Method™, this podcast is designed for high-performing professionals over 50 who want to lose fat, build muscle, and unlock lasting energy. Each episode delivers contrarian insights on fat loss, fitness, and healthspan so you can look, feel, and perform at your best—after 50 and beyond.

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