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

Mike Cola

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. 1d ago

    Fat Loss After 50: My 28-Day Plan to Get Leaner Fast

    Fat Loss After 50: How I'd Lose Maximum Body Fat in 28 Days In this episode of The Over 50 Fitness Contrarian Podcast, I break down exactly what I would do if my goal was to lose the maximum amount of body fat possible over the next 28 days. This isn't a crash diet. It's a structured fat-loss phase designed specifically for busy adults over 50 who want to lose stubborn body fat, preserve muscle, improve their health, and create momentum quickly. You'll learn: • The first thing I'd do on Day 1 • How I structure calories and protein • My 2.5 Meal Per Day strategy • When and how I use intermittent fasting • The walking protocol I use to accelerate fat loss • How to maintain muscle while dieting • The Two-Day Rule and how it keeps people consistent • How I transition from fat loss back into maintenance This episode is an edited workshop from The Over 45 Fit Project™, my private coaching program for adults who want to lose stubborn belly fat, build lean muscle, improve their lab work, and stay healthy for decades to come. If you're over 45 and want to lose 20+ pounds of stubborn belly fat, improve your labs, build lean muscle, and create results that actually last, learn more here: https://coach.mikecolafitness.com/mike-cola-coaching Mike Cola ACSM Exercise Physiologist 40+ Years Coaching Experience Helping busy adults over 45 lose fat, build strength, improve labs, and extend their healthspan.

    31 min

  2. 1d ago

    High Protein Doesn't Guarantee Fat Loss After 50

    Eating More Protein But Not Losing Fat? Here's Why Most people know protein is important for fat loss. But what if you're hitting your protein goals and still not losing weight? In this episode, Mike Cola explains one of the most overlooked fat-loss concepts: the protein-to-calorie ratio. You'll learn why some protein sources make fat loss dramatically easier while others can quietly push calories too high and slow progress. Topics covered: • What the protein-to-calorie ratio is • Why protein helps control hunger and cravings • How protein helps preserve muscle after 50 • The hidden calorie cost of fatty cuts of meat • Chicken breast vs chicken thighs • Ribeye vs filet mignon • Greek yogurt comparisons • Fried foods vs grilled foods • Simple ways to increase protein while keeping calories under control If your goal is to lose body fat, maintain muscle, and improve your health after 50, understanding this concept can make dieting dramatically easier. Learn more about The Over 45 Fit Project™ here: https://coach.mikecolafitness.com/mike-cola-coaching Mike Cola ACSM Exercise Physiologist 40+ Years Coaching Experience Helping busy adults over 45 lose fat, build strength, improve labs, and extend their healthspan.

    30 min

  3. 1d ago

    Can't Lose Fat After 50? Focus On These 3 Things

    Can't Lose Fat After 50? Focus On These 3 Things Why do some people struggle to lose body fat even when they're trying hard? In this episode, Mike Cola breaks down the three most important factors that drive successful fat loss after 50: • Food Quality• Food Timing• Calories You'll learn why calories still matter most, why food quality helps control hunger, how protein and fiber improve satiety, why smaller eating windows can make fat loss easier, and how to avoid the common mistakes that keep many adults stuck. Topics covered: • Protein, fiber, and hunger control• Blood sugar and food quality• Intermittent fasting and meal timing• The role of calories in fat loss• NEAT (non-exercise activity thermogenesis)• Why some diets work better than others• Practical strategies for long-term fat loss success If you're over 45 and want to lose 20+ pounds of stubborn belly fat, improve your labs, build lean muscle, and create results that actually last, learn more about The Over 45 Fit Project™ here: https://coach.mikecolafitness.com/mike-cola-coaching Mike ColaACSM Exercise Physiologist40+ Years Coaching Experience Helping busy adults over 45 lose fat, build strength, improve labs, and extend their healthspan.

    31 min

  4. 1d ago

    One Meal A Day vs OMAD 1.5: Which Is Better For Fat Loss?

    One Meal A Day (OMAD) has become one of the most popular fat-loss strategies in the world. But is eating just one meal per day really the best approach for adults over 45? In this episode, Mike breaks down the pros and cons of traditional OMAD and explains why he often recommends a modified approach called OMAD 1.5 — one small high-protein meal plus one larger meal later in the day. You'll learn: • The benefits and drawbacks of OMAD • Why protein becomes more important after 45 • OMAD vs OMAD 1.5 • How to use OMAD 1.5 for fat loss, travel, and maintenance • Best meal timing practices • Common mistakes that can slow results • Practical meal examples you can start using immediately If you're over 45 and looking to lose stubborn belly fat, improve your labs, build lean muscle, and create results that actually last, learn more about The Over 45 Fit Project™ here: https://coach.mikecolafitness.com/mike-cola-coaching Mike ColaACSM Exercise Physiologist40+ Years Coaching Experience

    30 min

  5. May 5

    Fix Your Sleep & Energy Fast (3 Circadian Rhythm Rules)

    If you're over 50 and dealing with low energy, poor sleep, or feeling “off” during the day… this is where you start. Your Circadian Rhythm controls your sleep, energy, hormones, metabolism—even your hunger. When it’s out of sync, everything feels harder. In this episode, I break down 3 simple rules to get your body back on track: • Go to sleep and wake up at the same time every day • Eat your meals at consistent times (and cut the snacking) • Get early morning sunlight within the first hour of waking These small shifts reset key hormones like Melatonin, Cortisol, and Ghrelin—so you sleep deeper, feel sharper, and have steady energy throughout the day. Do this consistently for a few weeks… and you’ll feel the difference. If you’re a busy professional over 45 and want help dialing in your nutrition, training, and lifestyle so you can lose 20–40+ lbs in 3–6 months… Apply here: https://coach.mikecolafitness.com/mike-cola-coaching

    2 min

  6. May 4

    Stay Lean and Happy After 50 (20 Habits)

    If you’re over 50 and want to stay lean, strong, and sharp without extreme diets or long workouts, this episode breaks it down. In this session, I walk through the 20 habits I personally follow at 63—and teach my private coaching clients—to maintain a lean body, high energy, and strong mental focus. If you’re a busy professional over 45 and want to lose 20–40+ lbs in 3–6 months while improving your health, energy, and consistency, apply for my private 1:1 coaching program here: https://coach.mikecolafitness.com/apply These are simple, repeatable habits that fit into a busy lifestyle. No trends. No fluff. Just what actually works. If you want the full 20-habit checklist I referenced in this episode, comment COACH or message me and I’ll send it over. If you’re tired of starting over and want a structure that actually fits your life, this is where to start.

    1h 5m

  7. Apr 28

    Stop Chronic Inflammation Before It Slows You Down

    In this episode, I break down what inflammation actually is, why some of it is necessary, and why chronic inflammation can work against your fat loss, energy, and overall health—especially after 50. You’ll learn: What drives chronic inflammation How it impacts metabolism and recovery Simple strategies to keep it under control Free resource (Omega-3 meals): https://mikecolafitness.com/wp-content/uploads/2026/04/6-Omega-3-Rich-Meals-I-Eat-Every-Week-to-Stay-Lean-Sharp-and-Inflammation-Free-1.pdf If you’re over 50 and want to lose 20–40+ pounds, improve your energy, and get your body back on track without turning your life upside down: https://coach.mikecolafitness.com/mike-cola-coaching

    32 min

  8. Mar 31

    3 Diet Rules For Fat Loss After 50 (What Actually Works)

    If you’re over 50 and struggling to lose body fat, it’s usually not about doing more—it’s about getting a few key things right. In this episode, I break down the 3 diet rules that actually control fat loss after 50: – How to manage your calories without extremes– Why protein is the most important nutrient for fat loss– How fiber helps you stay full, consistent, and in control This is the exact framework I use with my private coaching clients every week. Simple. Practical. Repeatable. If you want a clear, structured plan instead of guessing… 👉 Take my free metabolic assessment:https://metabolic-assessment.scoreapp.com 👉 Watch my full coaching breakdown here:https://coach.mikecolafitness.com/mike-cola-coaching

    49 min
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Ratings & Reviews

5
out of 5
6 Ratings

About

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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