492 episodes

Welcome to Over 40 Fitness Hacks, the podcast for individuals looking to fight the aging process while still enjoying their social lives. I provide invaluable insights, tips, and tricks tailored explicitly for the over-40 crowd. I have been a personal trainer and gym owner with over 14 years of experience. This show brings together health and wellness experts from around the globe. My goal is to help you unlock your full potential, regain vitality, and make the most out of every stage of life. Fitness after 40 doesn't have to be this hard!

www.Over40FitnessHacks.com

Over 40 Fitness Hacks Brad Williams

    • Health & Fitness
    • 4.7 • 27 Ratings

Welcome to Over 40 Fitness Hacks, the podcast for individuals looking to fight the aging process while still enjoying their social lives. I provide invaluable insights, tips, and tricks tailored explicitly for the over-40 crowd. I have been a personal trainer and gym owner with over 14 years of experience. This show brings together health and wellness experts from around the globe. My goal is to help you unlock your full potential, regain vitality, and make the most out of every stage of life. Fitness after 40 doesn't have to be this hard!

www.Over40FitnessHacks.com

    491: Allan Misner - Changing Your Outlook On Fitness From Chore To Passion

    491: Allan Misner - Changing Your Outlook On Fitness From Chore To Passion

    Changing Your Outlook On Fitness From Chore To Passion





    Click Here for a FREE 15 min Zoom Consultation With Brad:



    Over 40 Fitness Hacks Facebook Group





    In this podcast episode of Over 40 Fitness, Brad Williams interviews Allan Misner from 40+ Fitness Podcast. They delve into the challenges and misconceptions surrounding fitness, especially among people over 40 who often dislike sweating, exercising, or going to the gym. Allan shares his transformative journey from being overweight and out of shape to regaining fitness by participating in a Tough Mudder with his daughter. This experience shifted his perspective on fitness from a chore to a joyful and purposeful activity.



    Allan emphasizes that fitness should be tailored to individual needs and goals, highlighting the importance of training for everyday tasks rather than extreme sports. He recounts the story of his grandfather, Glenn, who loved golf but had to give it up due to deteriorating balance and strength, illustrating the long-term consequences of neglecting fitness.



    Both Allan and Brad agree that maintaining fitness is essential for independence and quality of life as one ages. They discuss the concept of training for life tasks, such as carrying luggage or playing with grandchildren, rather than for aesthetic or competitive reasons. Brad shares his own experience with a back injury that shifted his focus to functional fitness.



    The conversation concludes with a reminder that fitness is crucial for preventing age-related decline, such as falls, and maintaining independence. Allan and Brad stress the importance of consistency and finding joy in fitness activities to sustain 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

    • 9 min
    490: Brad Williams - Month 5 Fitness Challenge Update: Improving Sleep With The Whoop Tracker

    490: Brad Williams - Month 5 Fitness Challenge Update: Improving Sleep With The Whoop Tracker

    Month 5 Fitness Challenge Update: Improving Sleep With Whoop Tracker





    Click Here for a FREE 15 min Zoom Consultation With Brad:



    Over 40 Fitness Hacks Facebook Group



    Step By Step Podcasting Link!



    Descript Editing Software Link!





    In this podcast episode, Brad Williams of Over 40 Fitness provides a month 5 update on his six-month personal fitness challenge, which began at the start of the year. This month, Brad focused on improving his sleep using the Whoop device, a wearable fitness tracker. Despite not having significant sleep issues before, Brad decided to optimize his sleep duration and quality. He typically slept around six to seven hours but aimed to increase this to improve his deep REM sleep, crucial for overall recovery.



    Brad detailed his experience with the Whoop device, explaining how it tracks various sleep stages and provides an overall sleep score. Initially scoring well, he noticed his deep REM sleep was lacking, prompting him to extend his sleep duration to seven or eight hours. This adjustment led to better scores, although he didn't always feel more refreshed.



    The Whoop device also tracks strain, recovery, and daily calorie expenditure, giving Brad insights into his physical exertion and metabolic rate. He maintained a consistent workout routine of three to four 30-minute sessions per week, focusing on efficiency rather than high strain. The data confirmed that his workouts were effective in building lean muscle mass without excessive calorie burn, aligning with his goals.



    Additionally, Brad monitored his HRV (Heart Rate Variability) score, which varied based on his lifestyle choices, showing improvement during the weekdays and decline over weekends due to dietary indulgences.



    Despite his aversion to wearing devices, Brad found the Whoop device useful for gaining insights into his sleep and physical activity patterns. He committed to using it for a year and would reassess its value afterward.



    Brad also recapped his progress in previous months, mentioning ongoing challenges with inflammation due to allergies and a recent stomach flu that led to a new egg allergy. For the final month, Brad plans to focus on stress management through meditation and circadian rhythm optimization.



    Listeners are encouraged to join the challenge, revisit episode 429 for detailed instructions, and connect with Brad through a free 15-minute Zoom call or his new Facebook group.





    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

    • 11 min
    489: Brad Williams - My New Fasting Protocols For The Over-40 Crowd

    489: Brad Williams - My New Fasting Protocols For The Over-40 Crowd

    My New Fasting Protocols For The Over-40 Crowd



    Click Here for a FREE 15 min Zoom Consultation With Brad:



    Over 40 Fitness Hacks Facebook Group





    In this podcast episode, Brad Williams of Over 40 Fitness provides an update on his fasting protocols and shares his insights from two years of intermittent fasting. Brad emphasizes the importance of refining fasting practices by consulting with health and wellness experts. His current regimen involves a 6-7 hour eating window, consuming balanced meals with protein, fats, and fibers, and focusing on hydration with water and electrolyte drinks.



    Brad highlights the significance of avoiding high-potassium supplements during long fasts and insists on no-calorie additions to coffee or tea. He encourages starting with intermittent fasting, gradually reducing the eating window, and possibly extending to longer fasts like his preferred 36-hour fast, which he does once a month.



    A recent adjustment in Brad's approach includes minimizing meal frequency within the eating window, now consuming two larger meals instead of three to optimize insulin response and fat burning. This shift has yielded notable results, including weight loss and improved body composition.



    Brad underscores the benefits of fasting for men and women, advising customization based on individual needs and professional guidance. He also suggests simple strategies like chewing gum or drinking apple cider vinegar to curb appetite. Ultimately, Brad encourages listeners to experiment with intermittent fasting, adapt it to their lifestyle, and find what works best for them.





    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

    • 11 min
    488: Brad Williams - Should You Count Your Calories To Get To Your Goal Weight

    488: Brad Williams - Should You Count Your Calories To Get To Your Goal Weight

    Should You Count Your Calories To Get To Your Goal Weight



    Click Here for a FREE 15 min Zoom Consultation With Brad:




    Over 40 Fitness Hacks Facebook Group



    In this episode of Over 40 Fitness Hacks, I delve into the perennial debate on whether or not counting calories should be a primary focus in your fitness journey. As I address this common query, I emphasize that while calorie counting can be beneficial, it is not necessarily the initial step one should take, especially for those over 40 who are beginning their fitness transformation.



    The core of my argument is that establishing foundational healthy habits is paramount. This involves focusing on six key aspects of fitness: diet, exercise (or movement), inflammation, stress management (both physical and mental), sleep, and supplementation. Addressing these areas comprehensively will yield significant benefits and set a robust groundwork for your fitness goals.



    Calorie counting, often rooted in traditional bodybuilding approaches, operates on the principle of caloric deficit and expenditure. While mathematically sound and effective for achieving very low body fat percentages, it may not be essential for everyone, especially those comfortable with a higher, but healthy, body fat percentage. It's crucial to recognize that fitness goals vary, and so should the methods to achieve them.



    For many, the stress and potential negativity associated with rigorous calorie tracking can be counterproductive. Therefore, if counting calories feels overwhelming, it might be more prudent to focus initially on overall dietary quality, increased physical activity, and gradual adjustments. This approach can often yield substantial results without the meticulous need to track every calorie.



    However, for those aiming to reach single-digit body fat percentages, calorie counting becomes almost inevitable. It's an advanced strategy that fine-tunes the diet to achieve precise fitness outcomes. Utilizing tools like MyFitnessPal or even a basic food scale can provide valuable insights into your dietary intake, helping you make informed adjustments.



    Interestingly, the physiological feedback from devices like the WHOOP strap offers a modern method to understand your body's needs. By monitoring metrics such as heart rate, stress levels, oxygen levels, and basal metabolic rate (BMR), you can tailor your calorie intake and expenditure dynamically. This biohacking approach provides a more detailed and responsive way to manage your fitness journey.



    In conclusion, whether or not to count calories depends on your personal goals and preferences. Establish a solid foundation in all aspects of fitness, and if you decide to pursue lower body fat percentages, incorporate calorie tracking as an advanced tool. The ultimate aim is to remain motivated, feel better, and achieve a sustainable, healthy lifestyle. Stay tuned for future updates, and consider joining my new Facebook group to connect with like-minded individuals and share your fitness journey.





    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

    • 10 min
    487: Stephen Campolo - Mastering Over 40 Fitness For Achieving Single-Digit Body Fat

    487: Stephen Campolo - Mastering Over 40 Fitness For Achieving Single-Digit Body Fat

    Mastering Over 40 Fitness For Achieving Single-Digit Body Fat



    Click Here for a FREE 15 min Zoom Consultation With Brad:



    Stephen Campolo - Weight Loss Expert

    https://flxbody-coaching.com/start





    In this insightful podcast discussion between Brad Williams of Over 40 Fitness Hacks and personal trainer Stephen Campolo, the primary focus is on the nuanced journey of achieving single-digit body fat for individuals over 40. Brad seeks Stephen's expertise, given his background in natural bodybuilding, to navigate this goal without resorting to extreme measures common in bodybuilding competitions.



    Stephen outlines three fundamental pillars essential for this endeavor: consistent nutrition, regular weight training, and increased movement, particularly through activities like walking. He underscores the criticality of maintaining unwavering consistency across these facets to yield tangible results. Stephen's emphasis on sustainable practices echoes throughout the conversation, with a keen focus on adherence rather than short-term intensity.



    The discussion delves into strategies for addressing stubborn fat areas, acknowledging the unique challenges individuals face as they approach their target body fat percentage. Stephen's insights underscore the necessity of patience and persistence, particularly during the final stages of fat loss, where progress may seem elusive.



    Moreover, the conversation explores the value of experimentation and moderation in integrating new fitness practices, such as sauna sessions and cold plunges, into one's routine. Both Brad and Stephen advocate for an approach rooted in balance and caution, mindful of potential long-term implications.



    Stephen extends an invitation for listeners to connect with him on social media, positioning himself as a resource for ongoing guidance and support. His focus on online coaching and forthcoming corporate wellness initiatives reflects a commitment to making fitness accessible and sustainable for a broader audience.



    Overall, the dialogue offers practical advice and nuanced insights for individuals navigating the complexities of their fitness journey, emphasizing the importance of sustainability, enjoyment, and holistic 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

    • 14 min
    486: Stephen Campolo - Unpacking Nutrition Myths: Insights from Personal Trainers On Sustainable Weight Loss Strategies

    486: Stephen Campolo - Unpacking Nutrition Myths: Insights from Personal Trainers On Sustainable Weight Loss Strategies

    Unpacking Nutrition Myths: Insights from Personal Trainers On Sustainable Weight Loss Strategies



    Click Here for a FREE 15 min Zoom Consultation With Brad:



    Stephen Campolo - Weight Loss Expert

    https://flxbody-coaching.com/start





    In this podcast episode, Brad Williams engages in a dialogue with fellow personal trainer Stephen Campolo, delving into the intricacies of nutrition and diet strategies. Stephen begins by reflecting on the evolution of his nutritional philosophy, indicating a shift from traditional bodybuilding diets towards a more experimental approach. Over the years, he has explored various dietary trends, including intermittent fasting, keto, and carnivore, in a quest to discover what works best for himself and his clients.



    One of the central themes of their discussion revolves around the concept of calorie deficit for weight loss. Stephen emphasizes the importance of understanding that weight loss ultimately boils down to consuming fewer calories than one expends. However, he dispels the notion that meal frequency significantly impacts weight loss outcomes, asserting that as long as one remains within their daily calorie range, meal frequency becomes a matter of personal preference rather than a critical factor.



    Moreover, Stephen touches upon the necessity of calorie tracking to develop awareness of eating habits. He suggests tools like MyFitnessPal to help individuals gain insight into their calorie consumption, as many people tend to underestimate the amount of food they eat. By tracking calories, individuals can make informed decisions about their dietary choices and adjust their intake accordingly to achieve their weight loss goals.



    The conversation extends to the challenges faced by petite individuals in managing calorie intake and protein consumption. Stephen highlights the importance of tailoring dietary approaches based on individual body composition, noting that petite individuals may need to be more cautious with their calorie intake due to their smaller metabolic engines. Additionally, they discuss strategies for meeting protein requirements through diverse food options, such as protein bars, Greek yogurt, and protein powder, offering alternatives to solely relying on meat consumption.



    Throughout the discussion, both Brad and Stephen stress the significance of listening to one's body and tracking results to gauge the effectiveness of dietary changes. They advocate for a pragmatic approach focused on gradual adjustments and small lifestyle changes, rather than strict adherence to rigid dietary protocols. By adopting a flexible and sustainable approach to nutrition, individuals can achieve long-term success in their fitness journey.





    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

    • 11 min

Customer Reviews

4.7 out of 5
27 Ratings

27 Ratings

TraneTrax ,

Evidence-based advice to get younger as you age

I absolutely love Brad‘s show, especially how he features separate segments of his guest interviews across multiple episodes, allowing me to target in on the ones that are most relevant to me in the moment. More importantly, Brad is obviously experienced as a coach and as an educator when it comes to cutting through the noise in the fitness industry and presenting what actually works in simple, actionable terms. For example, he addresses issues like recovery, injury, joint stress, and inflammation that tend to crop up as we age, and exactly how to modify your training to work with your body. I highly recommend the show for anyone who’s looking to become their fittest self over 40!

Lexsauce ,

Highly recommend

I love how Brad is open and honest about the truths of how our bodies change as we age. New rules apply as we get older and I love his transparency about that and vulnerability of sharing his personal struggles with gut issues and finding ways to overcome them. Very relatable and I appreciate him touching on real topics that most are dealing with but maybe to shy to share. Keep it up Brad and thank you.

Woodenman12 ,

Confusing podcast

Tried listening to the rebounding episode. I don’t understand why the 30 minute podcast is divided into 3 episodes 10 minutes each. Listening to multiple “episodes” for one podcast. Also the guest on the episode for the most part just talked about himself and not about rebounding. What a waste of time.

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