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Episode Summary – Post-Hernia Recovery & New Fitness PlanRecovery Context

Brad Williams (Over 40 Fitness Hacks) shares his post-hernia surgery update and how the recovery process is forcing him to pause and re-evaluate his approach. While the downtime is frustrating, it’s giving him space to reset his training and nutrition strategy.

• Protein-focused intermittent fasting: 180–200g of protein across 2 meals daily.
  

• Routine:
  

• 3 full-body gym sessions (30 minutes, time under tension, circuit style).
  

• PT/rebounding on Tues & Thurs.
  

• Daily 1–2 mile walks.
  

• Planned HIIT trampoline sessions (not always done).
  

• Supplements: Glutathione patches boosted caloric expenditure and energy when used, but results declined after stopping.
  

• Routine stagnation: Same workouts/walks no longer elevate heart rate beyond Zone 2.
  

• Calorie balance: Needs ~1800–2000 calories daily to feel good, but weight loss requires dipping to ~1500, which tanks energy, hormones, and libido.
  

• Reluctant to adopt other cardio forms (boxing, yoga, pilates) despite potential benefits.
  

• Not interested in “outworking” calories with marathon-style activity like his brother’s volleyball sessions.
  

• Red light therapy (Trifecta Light): Tried 12 sessions ($200 unlimited). Minimal personal results (slight arm nerve relief), but his 80-year-old mom noticed some weight loss. Brad is skeptical it’s worth it for him long-term.
  

• Glutathione patches (Lifewave): Previously the best measurable boost on Whoop data, may revisit later.
  

• Testing over supplement overload: Pausing new supplement trials to focus on his own experiment with diet/training changes.
  

1. Nutrition Shift:
   

• Move from 2 meals → 3 meals daily.
  

• Increase protein to 225–250g/day (all from real meat, no whey or pea protein).
  

• Lunch carries most carbs/fats, dinner focuses on salad + lean proteins (Mediterranean style: fish, chicken, crab, scallops).
  

• Maintain monthly 36–48 hour fasts for autophagy, while loosening daily fasting windows.
  

2. Training Adjustments:
   

• Recommit to HIIT once per week (30s on/off on rebounder with vest, dumbbells, band, oxygen mask).
  

• Keep gym/rehab/walking structure, but recognize the need for stimulus change if progress stalls.
  

3. Biohacker’s Edge:
   

• Lean on protein-driven thermogenesis and added lean mass to naturally raise BMR.
  

• Hold off on glutathione patches until he proves the new plan works.
  

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] or visit my website at:

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