To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you!

In this completely unscripted, rambling bonus episode, you'll learn about:

• The importance of flexible, resilient systems over "perfect" plans
• How recovery becomes more crucial than training volume after 40
• Current training approach using top set/back-off set programming
• Transitioning from fat loss to a lean bulk phase
• Experimenting with BPC-157 peptides for shoulder recovery
• Balancing business, coaching, and family life with efficient systems

And if you're the type who likes to send birthday gifts to random strangers (just kidding, we're friends right?), here are 3 "levels" of gifts that I would be gosh-darnit over the moon to receive:

• Level 1: Tell someone about the podcast
• Level 2: Leave a 5-star rating and review with Apple
• Level 3: Share a screenshot of the podcast or you listening to the show and tag @witsandweights on IG, Threads, or Twitter/X

I'll be happy to give you a shout out on a future episode it you leave a review and/or tag me!

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