On this episode of the 40+ Fitness Podcast, Coach Allan breaks down the fight playing out right now in Washington, DC, between GLP-1 medications and peptides.

The two keep getting mentioned in the same breath, but they sit on opposite sides of the evidence line. GLP-1s like semaglutide and tirzepatide are tested medications with known dosing and documented side effects. Peptides like BPC-157 and TB-500, the so-called Wolverine stack, are not approved for human use and live in a gray market built mostly on rat studies and anecdote.

Coach Allan walks through the recent FDA Pharmacy Compounding Advisory Committee panel that recommended approving 6 of 7 peptides even after the agency's own scientists raised safety concerns, and he points out what it means for you.

Time Stamps:

02:54 GLP-1s and peptides, framing the fight

04:26 Peptides and the gray market

05:20 The cheating debate around weight-loss drugs

06:07 The peptides: AOD-9604, BPC-157, TB-500

07:00 Branding and hype: the Wolverine stack

08:50 How both sides market GLP-1s and peptides

09:54 RFK Jr. and what the FDA is for

11:04 Follow the science, not the phrases

12:57 Off-label prescribing and thin peptide data

14:34 Gray market and inconsistent manufacturing

15:47 The FDA compounding panel meets

16:32 FDA scientists warn against approval

17:43 The panel's conflict of interest and 6-of-7 recommendation

19:50 The Joe Rogan ivermectin parallel

22:20 Peptides, cancer risk, and personal caution

23:11 The N=1 experiment and its limits

26:33 Making the decision that's right for you

Links

- Work with Allan one-on-one (a few coaching slots are open right now): [email protected]

- 40+ Fitness: https://40plusfitness.com

Dr. Tom Walters, a board-certified orthopedic physical therapist and the founder of Rehab Science, returns to talk through two of the most common complaints after 40: knee pain and back pain. We get into why rest alone rarely fixes either one, how cartilage actually gets its nutrients through movement, and how to tell a tendon problem from something deeper in the joint. Tom explains load management, the real reason most aches show up without a specific injury, walks through the red flags that mean you should see someone for back pain, and covers how stress and sleep feed into chronic pain. He also shares his three tactics for staying well: social support, exercise, and sleep.

05:01 The Rehab Science book series and why it was split by body region 07:09 Why knee and back pain are so common after 40 10:05 Telling a tendon problem from a cartilage problem 13:40 Managing flare-ups with rest, heel slides, and gentle mobility 16:17 Load management: why most pain is too much too soon, or too little 19:29 Red flags in back pain that mean see a professional 24:19 Chronic pain, nociplastic pain, and neuroplasticity 26:39 How stress can trigger and sustain back pain 29:51 Nerve pain and sciatica, and how treatment differs 32:47 Sleep, social support, and exercise for staying well

Dr. Tom Walters / Rehab Science:

• Website: https://rehabscience.com

• Instagram: @rehabscience (https://www.instagram.com/rehabscience/)

• YouTube: search "Rehab Science"

• Books: the Rehab Science series, on Amazon and Barnes & Noble

• Rehab Science app (rehab programs by body region)

Coach Allan / 40+ Fitness:

• Daily wellness tips newsletter: https://40plusfitness.com/tips

On episode 756 of 40+ Fitness, Coach Allan sits down with Eric Bach, entrepreneur, coach, and author with over 16 years of experience helping thousands of former athletes and executives get lean, strong, and look great naked, without sacrificing all their time to the gym.

Think your metabolism is "broken" after 40? Think again! Eric breaks down why age isn't to blame for stalled progress, dispels common calorie myths, and reveals why relentlessly executing the basics will always beat chasing shiny new trends.

We'll dive deep into the realities of metabolic adaptation, the pitfalls of over-restrictive diets, and why how you train matters just as much as what you train; especially when it comes to joint health, tempo, and avoiding injuries as you age. Time Stamps:

04:22 Understanding metabolism changes

08:48 Effects of aggressive dieting

12:59 Challenges with calorie counting

14:44 Challenges of Fitness Trackers

19:17 Warm-ups for all clients

20:22 Sticking to workout fundamentals

26:03 Training with proper tempo

27:27 Importance of Controlled Exercise Tempo

31:38 Benefits of online vs in-person coaching

36:35 Starting online coaching business

38:48 Balanced fitness and nutrition tips https://www.instagram.com/bachperformance/ https://substack.com/@bachperformance

On episode 755 of the 40+ Fitness podcast, we're joined by Tyler Harnett, a former super heavyweight powerlifter, strongman, and rugby forward turned strength coach who specializes in helping people over 40 lose fat without sacrificing the strength they've worked hard to build. Tyler shares his personal journey from "Mr. Big Guy" to dropping over 80 pounds while maintaining his power, and dives into the mindset, nutrition, and training strategies crucial for making lasting changes as we age. He talks about the all-important identity shift, why periodizing both your training and nutrition matters, and how to stay strong even when your joints start "barking." Time Stamps:

05:09 Finding success with phased training

09:49 80s fitness and workout tips

11:47 Coaching women's football in Vegas

15:03 Struggling against Dallas defense

17:46 Dealing with exercise pain

21:20 Training for longevity and health

25:55 Periodizing diet and fitness routines

28:28 Tweaking diet and solving problems

29:57 Fitness advice for 40 plus

33:15 Grandma's journey to strength training https://tylerharnett.com/rebuild-blueprint

On episode 754 of the 40+ Fitness podcast, Coach Alan dives into the revolutionary science behind chronic pain with internist, pediatrician, researcher, and educator Dr. Howard Schubiner. Explore why pain isn't always the simple result of an injury or structural issue, and how understanding the brain's role in pain can be a game-changer for those who suffer from chronic conditions like back pain, migraines, fibromyalgia, and even long Covid. Discover the concept of "neuroplastic pain," why traditional medicine sometimes misses the mark in diagnosing and treating pain, and learn the key steps to unlearning chronic pain and reclaiming your active, healthy life after 40. Get the free Pain Playbook Guide at 40plusfitness.com/pain. Time Stamps:

03:41 Challenging pain assumptions

07:51 Emotional pain causes physical pain

09:46 Understanding brain neuroplasticity and adaptation

13:39 Study on neuroplastic vs. structural pain

17:13 Understanding neuroplastic pain conditions

20:53 Debating Long Covid Causes and Treatments

24:23 Pain reprocessing therapy steps

27:40 Addressing Emotional Pain

30:16 Embracing Change After Hardship

33:33 Exploring alternative pain solutions

36:23 Understanding and Managing Headaches https://unlearnyourpain.com Get the free Pain Playbook Guide at 40plusfitness.com/pain.

On episode 753 of 40+ Fitness! Today, Coach Allan sits down with clinical nutritionist Autumn Bates to dive deep into how our approach to eating needs to change as we age, especially after 40. Tired of hearing conflicting advice about calories, macros, and meal frequency? Autumn Bates shares a science-backed, practical framework that steers away from micromanaging every calorie and instead focuses on a bigger-picture approach to nutrition.

In this episode, we explore what real satiety means and how our hormones drive hunger and fullness, why three balanced meals can support both gut health and weight management, and why prioritizing high-quality protein can make eating well simpler—and far more satisfying. Time Stamps:

05:54 Discussing healthy eating habits

09:15 Understanding hunger and satisfaction

13:54 Debating meal frequency for health

18:07 Benefits of Meal Timing

20:58 Benefits of Intermittent Fasting

22:00 Meal planning with essential nutrients

28:07 Understanding protein quality basics

29:26 Discussing recipes and food plan

33:22 Balancing nutrition and enjoyable treats https://autumnellenutrition.com/

On episode 752 of the 40+ Fitness, Coach Allan guides you through the critical challenge of making your fitness journey stick, especially during those pivotal first three weeks—what he calls the notorious "week three quit." Drawing from his personal experiences and coaching expertise, Coach Allan shares a practical, step-by-step 21-day plan designed to help you build lasting motivation, cultivate accountability, and set the right foundation for sustainable change. Time Stamps:

05:13 Building motivation through accountability

08:26 Building a 21-day foundation

13:27 Choosing between coach and peers

16:50 Small, simple actions for success

17:36 Creating a daily routine

23:26 Motivation challenges in week three

26:30 Setting and Adjusting New Goals

29:41 Adjusting daily habits and routines

33:48 Forming Habits and Self-Management

On episode 751 of the 40+ Fitness Podcast, Coach Allan sits down to discuss restarting a health and fitness regimen with Steve Kamb, the founder of Nerd Fitness.

The conversation focused on how to create lasting change in health and fitness, especially for individuals over 40 facing the unpredictable realities of life. One concept discussed was the "back to normal fallacy"—the tendency to believe that perfect circumstances are just around the corner and that change will be easier then. A key theme that emerged was embracing failure as a normal, even necessary, part of progress, and recognizing that setbacks offer valuable lessons rather than defining personal worth. The discussion explored the PACT framework (Pause, Accept, Change, Try), offering a practical system for navigating obstacles and trying again with self-compassion and flexibility. Several points were raised, including the importance of setting realistic expectations, using strategies like "strategic half-assing" for sustainable progress, and learning to accept imperfections as part of a meaningful, successful journey. Time Stamps:

03:29 Introducing Steve Kamb of Nerd Fitness

09:19 Steve's fitness journey and insights

12:53 Learning from past mistakes

15:39 Writing and editing the book

17:54 Importance of Pausing and Reflecting

23:20 Trying a 30-day diet plan

25:02 High expectations and personal growth

29:03 Finding joy in healthy habits

31:43 Jody's Journey and Resilience

36:07 Kintsugi and life philosophy

38:22 Breaking my favorite mug

40:48 Strategically half-assing workouts https://howtotryagain.com https://40plusfitness.com/stick

On episode 750 of the 40+ Fitness Podcast, Coach Allan discusses motivation.

The conversation focused on the deeply personal journey of navigating health setbacks, life changes, and the pursuit of lasting motivation. One concept discussed was the cycle many face when starting a fitness regimen, often quitting around the infamous "week three," and how this repeated loop is rarely due to laziness or lack of willpower. A key theme that emerged was the importance of building the right kind of accountability and support, whether through coaches, peers, or personal systems, in order to break free from this pattern. The discussion explored the "motivation map," a model designed to help listeners not only find motivation but make it durable (40plusfitness.com/stick), turning healthy actions into ingrained identity and permanent habits. Several points were raised, including the vital roles of intrinsic and extrinsic motivation, the need for self-management, and the value of asking for help as a true sign of strength. Time Stamps:

03:15 Struggles managing family and business

08:03 Coaching background and experience

11:34 Breaking the three week loop

13:06 Introducing the motivation map

18:09 Reducing friction in workouts

19:57 Falling into bad habits

23:55 Motivation in group fitness classes

28:05 The strength in asking for help

30:13 Dealing with high blood pressure

33:39 Kidney cancer treatment journey

38:14 Making accountability work for you

40:44 Recognizing the need to quit

44:12 Evolving through coaching stages

46:26 Becoming a Serious Runner

49:32 Advancing to a higher running level

52:25 Building permanent motivation and identity Get the free Make It Stick Guide at 40plusfitness.com/stick.

On episode 749 of the 40+ Fitness Podcast, we on the five essential keys to strength training for individuals over 40. Coach Allan explored why full-body workouts, progressive overload, training volume, consistency, and proper recovery are crucial for building and maintaining strength as we age. Several points were raised, including the importance of using compound movements, adjusting your workout routine to break through plateaus, and ensuring adequate protein intake for muscle repair and growth. Time Stamps:

04:41 #1 - Focus on full-body resistance training.

07:43 #2 - Your workouts need to be progressive.

13:15 #3 - Focus on volume.

18:54 #4 - Consistency.

21:35 #5 - We need recovery to get stronger.

29:50 Bonus - We need adequate protein.

34:18 Summary

https://40plusfitness.com/summit https://40plusfitness.com/protein