You don’t need a gym to get results—just a smart system that keeps you consistent.In this episode, I’m sharing my exact home workout formula that helps me (and our members over 40) stay strong, energized, and fit year-round—even when life gets busy. No fluff. No excuses. Just simple movements using bodyweight, dumbbells, bands, and aerobic work to build lasting momentum.

Whether you’re just getting back into fitness or looking to level up your home routine, this episode gives you the full playbook to take action today.🔥 Here's what you'll learn:00:00 – Intro: How to Build Momentum at Home01:26 – Bodyweight Staples (Push-ups, Squats, Lunges)05:30 – Dumbbell Circuit (Curls, Presses, Raises)07:27 – Resistance Bands for Posture & Strength09:53 – Pull-Ups for Upper Body Power10:35 – Core Work That Supports Everything14:03 – Walking, Run/Walks, and Simple Cardio Tips16:13 – How to Stay Consistent with Minimal Time✅ Momentum tips included for each section to help you take immediate action.🏠 No gym required. Perfect for busy adults over 40 looking to regain control of their fitness.📍Want structured weekly support and accountability? Join the 4% Club today: https://www.skool.com/4percentclub/about#homeworkout #FitnessOver40 #4PercentClub #LongevityFitness #WorkoutRoutine #NoGymNoProblem

Struggling with stubborn belly fat, low energy, or creeping weight gain after 40? You're not alone—and it's not your fault. In this episode, Dr. Rob Sumner shares the four simple diet rules he personally follows to stay lean, strong, and energized as a busy dad, business owner, and health expert over 40.

These aren't extreme diets or complicated plans. They're real strategies that work—even if you're short on time or have tried everything.

🔥 What you'll learn:
✔️ Why seed oils are wrecking your health
✔️ How sugar quietly sabotages your liver and metabolism
✔️ The real power of intermittent fasting (and how Rob does it)
✔️ The secret to purposeful protein—and how to actually hit your goals

If you're ready to stop guessing and start living with more energy, better health, and a leaner body—this video is for you.

👇 Drop your biggest diet struggle in the comments—Rob responds personally!

🔔 Don’t forget to subscribe for weekly videos on fitness, fasting, and real health after 40.

#WeightLossOver40 #Longevity #HealthyHabits #4PercentClub #DrRobSumner

Are you concerned about osteoporosis and seeking ways to enhance your bone health? We invite you to listen to our latest podcast episode, "Four Powerful Strategies to Combat Osteoporosis." This engaging discussion features expert insights and actionable recommendations aimed at fostering proactive measures against osteoporosis. Whether your goal is to fortify your bones or to gain a deeper understanding of this condition, this episode contains essential information for improving bone density. Take advantage of this opportunity to equip yourself with knowledge.

Listen now and take the first step towards stronger bones!

Are you over 40 and struggling to stay consistent with your fitness? You're not alone—and you're not broken.

In this episode, Rob Sumner, Doctor of Physical Therapy and founder of the 4% Club, shares the one variable that guarantees long-term fitness success—and it’s not how much you lift, how many times you go to the gym, or how clean your diet is.

The truth? Most people fail because they quit too soon. This episode reveals the exact framework Rob uses to help men and women 40+ build strength, energy, mobility, and confidence that lasts.

🚨 Stop chasing short-term results and start playing the long game.
🎯 Learn why never quitting is your most powerful health weapon.
✅ Get the strategy to finally break the cycle of starting over.

🔔 Subscribe for weekly insights on fitness, wellness, and longevity for the 40+ crowd.

📍Learn more or join our community: https://www.skool.com/4percentclub/about

📩 Questions? Drop them in the comments or email: [email protected]

#FitnessOver40 #Longevity #NeverQuit #HealthAfter40 #4PercentClub

Are you looking to enhance your quality of life as you age? Tune into today's podcast! Rob will dive deep into the three pillars of longevity, focusing on maintaining muscle mass, which is essential for regulating blood sugar, reducing inflammation, and preventing frailty. Learn why strength training is crucial, especially for those over 45, and discover how to protect your bones and overall health.

Rob will discuss the significance of cardiovascular fitness and how VO2max affects your lifespan. He will also share practical strategies, such as high-intensity interval training (HIIT), to help you stay fit and active as you age. Additionally, a crucial aspect of longevity is recognizing the signs of metabolic distress and taking proactive steps to maintain your independence and well-being.

Discover how to embrace the exciting chapters of aging and thrive with confidence! Listen Now!!

Maintaining optimal health can feel daunting in today's fast-paced world. With new wellness trends emerging regularly, it can be challenging to determine which methods genuinely stand the test of time. However, one approach that has garnered significant attention for its effectiveness is the Superhuman Protocol. This innovative method combines three remarkable therapies: Pulsed Electromagnetic Field Therapy (PEMF), Exercise with Oxygen Therapy (EWOT), and Red-Light Therapy. Together, they work synergistically to support and enhance your immune system and promote overall wellness.The immune system is often described as the body's defense mechanism, and for good reason. It's a complex network comprising various cells, tissues, and organs that work together to defend us against harmful pathogens like bacteria, viruses, and other foreign invaders. At its core, the immune system plays a critical role in maintaining our health and well-being. When functioning correctly, it identifies and neutralizes threats, allowing us to live healthy lives. However, when the immune system is compromised or malfunctions, it can lead to various health issues, from infections to autoimmune diseases.In today's podcast, Rob will discuss how integrating the SuperHuman Protocol into your daily routine can significantly enhance your immune system through the individual therapies of the SuperHuman Protocol. By optimizing cellular function, improving circulation, reducing inflammation, managing stress, and supporting nutrition, you can empower your immune system to perform at its best.

This podcast is a result of my pursuit of knowledge! These TOP Tips are drawn from my experiences through reading, listening to podcasts, YouTube videos, and engaging in conversations as I followed individuals like Paul Saladino, Gary Brecka, and Peter Attia over the past year. I began exploring health metrics through these individuals' influence, significantly transforming my understanding of overall health.In this podcast, I reveal the transformative strategies I learned in 2024 for boosting your health at the cellular level. I dive into the intricacies of mitochondrial dysfunction and its significant role in energy production and overall vitality. I share how I discovered the importance of VO2Max, a key indicator of longevity. Plus much more...Join me today for an exciting exploration into the world of improved health at the cellular level! You will discover key insights that will empower you to embark on your journey toward a longer, healthier life. Don't miss out!!

Books have long been a powerful force in shaping our lives, and today, Rob is excited to share his top eight books for 2024 that have profoundly impacted his journey in health, wellness, fitness, and nutrition. The pages of these transformative reads fuel Rob's quest for knowledge, helping him understand the essential habits we must adopt for disease prevention and recovery.

These eight books have played a pivotal role in Rob's life, and he's eager to offer you a glimpse into each one. These recommendations are a must-read if you want to deepen your understanding of total health and longevity. You will embark on a journey toward a healthier, more vibrant you by listening to today's podcast and reading at least one of these books.

Get ready for today's podcast, where Rob will dive into enhancing emotional resilience and increasing brain clarity! In our fast-paced lives, mastering this skill can be a game changer for managing stress more effectively and skipping the mental fog. Join us as we continue to explore the SuperHuman Protocol and its benefits that can empower you to thrive amidst the chaos! 

If you're grappling with a demanding lifestyle—filled with tight deadlines, high expectations, and personal responsibilities—understanding how certain physiological factors can support your cognitive health and overall mood can be incredibly beneficial.

In today's podcast, you will understand how oxygen plays a vital role in brain function, as the brain is an energy-intensive organ. Remarkably, the brain consumes about 20% of the body's oxygen supply despite constituting only about 2% of the total body weight. This disproportionate demand underscores the importance of adequate oxygen levels for maintaining optimal cognitive performance.

When oxygen levels dip, even slightly, it can trigger a cascade of adverse effects. Reduced oxygen availability can lead to a decline in cognitive function as the brain struggles to perform complex tasks efficiently. One of the immediate consequences of lower oxygen levels is a drop in adenosine triphosphate (ATP) production, the molecule that serves as the primary energy currency for cells. ATP is essential for various cellular processes, including memory, focus, and emotional regulation.

Moreover, maintaining low levels of inflammation is equally essential for promoting cognitive health. Chronic inflammation has been linked to various neurological issues and can further exacerbate cognitive decline. By highlighting the advantages of the SuperHuman Protocol—such as boosting oxygen supply, enhancing ATP production, and lowering inflammation—we can significantly support our brain health and lift our mood. This advancement in science allows us to face life's challenges with resilience and efficiency. Give this podcast a listen and learn how!

Red and Near Infrared light therapy is a natural, non-invasive skincare solution to boost collagen production, reduce lines and wrinkles, improve skin tone, and accelerate wound healing. Tune into today's podcast if you want healthier, more resilient skin, and get ready to discover the secrets of the SuperHuman Protocol.

Experience the revolutionary power of the SuperHuman Protocol! This cutting-edge treatment utilizes specific wavelengths that penetrate deep into the skin, precisely targeting the fibroblast cells responsible for skin regeneration. Get ready to unlock a new level of skin vitality and rejuvenation like never before! Revitalize your skin and energize your body more effectively by boosting moisture levels, enhancing elasticity, and supercharging ATP production. You will empower your body to repair and rejuvenate itself from the inside out with the SuperHuman Protocol. The best part? The benefits multiply with the consistent use of red and infrared light therapy! Don't wait—learn more about this transformative skin therapy today!