On episode of the 40+ Fitness podcast, Allan dives into the hard truths about alcohol with sober coach, speaker, and author Chris Najera. After over three decades of drinking, Chris found freedom on the other side and is now dedicated to helping others break free from alcohol's grip. On this episode, you'll hear Chris talks about his journey, the science behind how alcohol hijacks the brain, and the widespread—yet often ignored—health consequences linked to drinking. The conversation also covers practical advice, including Chris Najera's 30-day alcohol break protocol and what it takes to truly reclaim your best life. Time Stamps:

05:49 Alcohol Journey and Reflection

10:04 Questioning Alcohol and Science

10:49 No Alcohol Amount is Safe

16:37 30-Day Alcohol Detox Guide

22:42 Breaking Free from Cravings https://thehardtruthaf.com

On episode 720 of 40+ Fitness, host Allan sits down with entrepreneur, coach, and author Rand Selig to explore the key principles from his book, Thriving: How to Create a Healthier, Happier, and More Prosperous Life.

Together, they dive into practical strategies for aging well—not just by focusing on physical health and longevity, but by cultivating emotional resilience, meaningful relationships, and a sense of purpose. Rand Selig shares the eight character strengths that drive life satisfaction and achievement, discusses the power of making intentional choices, and reveals how we can overcome fear and self-sabotage to unlock our full potential. There's something here for everyone seeking not just more years in their life, but more life in their years. Time Stamps:

01:13 Hello Segment

02:14 Bio - Rand Selig

02:40 Start Interview

04:50 Keys to Success and Happiness

08:38 Driving Your Own Bus

11:27 Midlife Changes and Aging Well

14:48 Stay Curious, Lower Conflict

19:32 Friends of All Ages

20:20 Being Love in Everyday Life

25:17 Fear of Failure in Fitness

29:11 My Ethical Will Journey

31:02 Ethical Wills and Bequests

https://www.randselig.com/

On episode 719 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Patrick Porter, renowned author, educator, and creator of the BrainTap brain training platform, to explore the cutting-edge world of brain fitness. Diving into Dr. Porter's book, Brain Fitness Blueprint: Integrating Ancient Wisdom and Modern Technologies for Peak Performance, you'll discover how the latest neuroscience is combining with age-old traditions to help you unlock optimal brain health—no matter your age.

During this fascinating conversation, Coach Allan and Dr. Patrick Porter break down the concept of the "three brains"—head, gut, and heart—and explain why coherence between these systems is essential for overall vitality. You'll learn why all stress is ultimately brain stress, how to leverage brainwaves to elevate performance, and simple, actionable strategies for better sleep, movement, nutrition, and self-awareness. Time Stamps:

06:22 Conscious vs Subconscious Control

08:45 Epigenetics and Light Transmission

10:42 Heart Matters for Vitality

13:44 Alpha Training Unlocks Speech

17:17 Mindset Shapes Health and Energy

21:11 Chaos, Harmony, and Coherence

25:47 Choosing Energizers Over Drainers

28:10 Blueprint for Self-Improvement

32:23 Boosting Neuroplasticity Through Exercise

35:07 Improving Sleep and Nervous System

39:11 Unlocking Mind's Infinite Potential

43:03 Better Sleep and Morning Tips

44:13 Morning Breath and Nervous Energy

49:05 Embrace Change, Focus on Growth

51:07 Learning Through Failure

56:13 Brain Fitness Bonuses & Trial

https://brainfitnessblueprint.com

On episode 718 of the 40+ Fitness podcast, Coach Allan sits down with Dr. John Rusin—an internationally recognized strength coach and injury prevention expert—to explore his latest book, Pain Free Performance: Move Better, Train Smarter and Build an Unbreakable Body.

In this insightful conversation, you'll learn why our bodies often end up in pain, and how stability, proper bracing, and breathing are fundamental to a pain-free life. Dr. Rusin shares practical tools to turn warm-ups and cool-downs into powerful daily routines, reveals the importance of mobility and the six foundational movement patterns, and discusses the innovative "6x6" protocol for building strength, muscle, and athleticism at any age.

You'll also discover Dr. Rusin's take on training frequency, consistency, and why age doesn't have to be a barrier to peak performance. Whether you're just getting started or looking to take your fitness to the next level, this episode is packed with actionable advice to help you live, move, and train pain-free well into your 40s, 50s, and beyond.

Time Stamps:

03:43 New Obesity Criteria Explained

10:55 Pillar Complex: Strength & Stability

13:47 College Fitness Class Lesson

15:19 Warmups and Cooldowns Matter

19:10 Mobility vs Flexibility Explained

24:38 Building an Unbreakable Body

26:33 6x6 Protocol for Longevity

30:16 Realistic Fitness Goals Over Optimism

34:30 Optimizing Training Splits for Results

38:02 Age Is Just a Number

40:47 Universal Blueprint for Strength Training

42:38 Holistic Health and Its Challenges https://painfreetraining.com

On episode 717 of the 40+ Fitness podcast, Coach Allan and Justin Hai co-founder and CEO of Rebalance Health and author of the book, Stress Nation: Escape the Technology Trap, Eliminate Stress and Reclaim Rest, dive into one of the most pressing challenges we face today—managing stress in our technology-driven world.

In this episode, Justin shares his insights on why stress is more challenging than ever, the role technology plays in keeping us perpetually "switched on," and why managing hormones—especially cortisol—is crucial for better sleep, improved mood, and healthy aging. Together, Allan and Justin explore practical strategies for breaking out of the technology trap, reclaiming rest, and building lasting wellness through better sleep, exercise, and nutrition. Time Stamps

04:31 Stress, Fitness, Rest Solutions

09:22 Technology-Induced Anxiety

13:19 Social Media Stress Cycle

16:26 High Hormones, Youthful Resilience

17:24 Aging, Hormones, and Energy Decline

23:23 Social Media and Tech Evolution

26:57 Stressful Gaming Consequences

28:55 Gaming Preferences and Platform Tactics

33:31 Rebalance: Tested Wellness Solution

34:33 Restoring Natural Sleep Cycles https:/rebalancehealth.com

On episode 716 of the 40+ Fitness podcast, we're diving deep into a topic that's crucial as we age: bone health and osteoporosis. Coach Allan is joined by Dr. John Neustadt, a seasoned researcher, clinician, and author of Fracture-Proof Your Bones: A Comprehensive Guide to Osteoporosis. Dr. Neustadt breaks down the science behind why our bones are much more than just the framework of our bodies—they're living tissues connected to everything from our hormone health to our immune system.

In this conversation, you'll learn why bone density tests don't tell the full story, how to truly reduce your fracture risk, and what daily choices can dramatically improve your bone health. Dr. Neustadt explores holistic approaches—highlighting how the right exercise routine and following a Mediterranean-style diet can not only strengthen your bones, but also lower your risk for heart disease, dementia, and cancer.

Whether you're already concerned about osteoporosis or just want to future-proof your health, this episode is packed with actionable advice, insights on the surprising connection between chronic inflammation and bone loss, and tips on training safely and consistently as you get older. Time Stamps:

04:01 Holistic Bone Health Guide 06:41 Osteoporosis: Misplaced Focus on Testing 12:27 Serotonin's Impact on Bone Health 15:20 Early Osteoporosis Research Missteps 18:29 Bone Health and System Balance 21:07 Healthy Eating for Strong Bones 23:43 Safe, Effective, Consistent Exercise Advice 28:31 Mindset Shapes Everyday Exercise Benefits 32:08 Chronic Inflammation Destroys Health 35:02 Positive Focus for Well-Being 38:27 Medications, Fracture Risk & Solutions https://https://www.nbihealth.com/

On episode 715 of the 40+ Fitness podcast, Coach Allan sits down with acclaimed science journalist and author Caroline Williams to dive into her groundbreaking book, Inner Sense: How the New Science of Interoception Can Revolutionize Your Health.

Together, they explore the fascinating science of interoception—the body's unique ability to detect and interpret signals from within. Caroline unpacks how tuning into our internal cues can revolutionize our health, boost energy, and help us make smarter decisions for our wellbeing. From understanding the role of fatigue and the mysteries of mitochondria to harnessing the power of rest, movement, and supportive relationships, this episode is packed with practical advice and eye-opening science for anyone over 40 looking to become the healthiest, fittest, and happiest version of themselves. Time Stamps:

04:50 Understanding Interoception: Internal Awareness

09:38 Brain-Body Communication Pathways Loop

13:47 Fuel Overload: Energy Production Myth

17:37 Bioluminescence of Living Cells

21:06 Effective Touch as Pain Therapy

24:44 Enhancing Body Signal Awareness

25:46 Mindful Body Awareness Skills

31:20 Exercise: Enhancing Emotional Awareness

33:17 Love Your Movement, Rest Properly

https://CarolineWilliams.net

Are you looking and feeling as young as you should? On episode 714 of the 40+ Fitness Podcast, Coach Allan dives into the five key habits that people who appear and feel a decade younger consistently practice. You'll get practical tips and expert insights to help you turn back the clock—no matter where you're starting from. If you're ready to unlock your full potential and live a happier, healthier life after 40, you're in the right place.

Time Stamps:

02:21 - Stay hydrated/Hydration 04:42 - Reduce processed foods 06:02 - Avoid alcohol 06:58 - High-quality sleep 08:06 - Resistance Training 09:23 - Bonus - Find joy and gratitude

On episode 713 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Michelle Jorgensen—a health-based dentist, traditional naturopath, and whole-body health advocate—to dive into her transformative story and the cutting-edge insights from her book, "Living Well with Dr. Michelle: A Comprehensive Handbook for Optimal Health and Unlimited Energy."

After mercury exposure from years of dental practice made her seriously ill, Dr. Michelle charted a new course integrating Western and Eastern medical philosophies. In this episode, she shares how she went from following conventional approaches to pioneering her own "Total Care Dental and Wellness Way," merging modern science with time-tested wellness strategies.

Together, Coach Allan and Dr. Michelle unpack approachable ways to move from "disease care" to "well care," uncover why your body's energetic signals matter, and break down complex topics—like the elements and seasons of wellness—into simple, everyday strategies. You'll also learn what really counts as "processed" food, how to tune in to your body's unique symptoms, and actionable steps for sustaining energy and optimal health as you age. Time Stamps:

04:55 Exploring Beyond Western Medicine

08:46 Embracing Traditional and Modern Medicine

10:54 Why Wait Until We're Sick?

14:36 Universal Elements in Traditional Medicine

19:08 Garden Abundance for Family Meals

19:45 Lettuce Growth and Seasonality

25:49 Health Information Overload

27:44 Understanding Food Processing Levels

31:19 Ultra-Processed Food Dilemma

35:22 Hectic Monday Salad Routine

37:56 Cell Healing and Regeneration Insight

40:34 Cell Support and Communication Basics

45:05 Overcoming Confusion with Clarity

45:40 Find Your Wellness Starting Point

https://livingwellwithdoctormichelle.com

On episode 712 of the 40+ Fitness Podcast, Coach Allan welcomes Jacqueline Hooten, a personal trainer and fitness tutor with over 20 years of experience, to discuss her book Strong: The Definitive Guide to Active Aging. Together, they dive into what it truly means to "age strong," focusing on how strength training, maintaining boundaries, and prioritizing our own wellness can transform the second half of life.

Jacqueline shares her expertise on the importance of staying strong—not just for aesthetics, but to perform, function, and feel our best as we age. She shines a light on the realities of muscle and bone loss (sarcopenia and osteopenia), and why both men and women should prioritize strength and movement. Plus, Allan and Jacqueline talk about the crucial role of setting boundaries—what Jacqueline calls "ring fencing" time for yourself—and why it's often the hardest, yet most important, change to make.

This episode is packed with actionable advice for building a balanced fitness program that covers all the key components—cardiovascular health, strength, flexibility, agility, and more.

Time Stamps:

09:25 Health Over Numbers

11:16 Addressing Caregiver Shortage Crisis

15:48 Lunchtime Workout Strategy

18:42 Generational Boundaries and Responsibilities

22:51 Fitness Components Overview

26:19 Holistic Fitness Through Smart Training

30:11 Aging and Muscle Loss

33:31 Osteoporosis: Genetics vs. Strength Training

34:56 Fitness Key to Injury Recovery

37:24 Hydration Importance During Exercise

41:07 Menopause Linked to Shoulder Pain

45:42 Rapid Recovery Surprises PT

47:16 Strength Training's Role in Recovery

51:32 Avoiding Injury Through Balanced Training

55:53 Inclusive Fitness: Beginner to Advanced

https://www.instagram.com/hergardengym/