By Brad Williams
4.7
2929 ratings
The podcast currently has 534 episodes available.
Better Nutrition with Cronometer: My Review On Tracking Micronutrients & Avoiding Calorie Pitfalls
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In this episode of Over 40 Fitness Hacks, Brad Williams reviews Cronometer, a nutrition-tracking app that provides detailed insights into vitamin and mineral intake. Brad explains his interest in the app due to its precise tracking of micronutrients, which makes it easy to identify any nutritional deficiencies. He appreciates how Cronometer allows users to log food, scan barcodes, and review nutrient levels, making it easier to make adjustments either through diet or supplementation.
Brad also shares a recurring issue he finds with fitness apps in general: they often overestimate calorie burn. While Cronometer calculates his basal metabolic rate (BMR) around 2,500 calories, his experience with the Whoop 4.0 fitness tracker, which he’s used for six months, suggests a more accurate estimate of 2,000-2,100 calories. Brad emphasizes that precise data is essential for anyone over 40 trying to maintain or lose weight.
Though he finds Cronometer useful, he believes that long-term tracking may not be necessary for everyone. Instead, a focused month could provide the insight needed to fine-tune nutrition. For comprehensive fitness tracking, Brad still recommends Whoop 4.0, especially for its accuracy in calorie burn and sleep data, and encourages his listeners to explore it as a valuable tool for optimizing their fitness journey as they age.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Recovering From An Injury: Do This Before Getting Back Into The Gym
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In this episode of the Over 40 Fitness Hacks podcast, Brad Williams discusses his experience of returning to the gym after completing rehab for a SLAP tear (shoulder injury). After receiving the green light from his physical therapist, Brad shares his cautious approach to reintroducing weight training. He emphasizes the importance of asking doctors the right questions about what exercises are safe to continue during injury recovery, advocating for keeping active rather than complete rest.
Brad outlines his three-week process of easing back into the gym with a focus on light weights and controlled movements, gradually increasing intensity while monitoring his shoulder. He highlights the importance of not rushing recovery, citing previous experiences with injuries, such as his back surgery, where pushing too hard too soon caused setbacks. His approach included maintaining leg workouts during upper body rehab to preserve muscle mass and using targeted shoulder rehab exercises.
Throughout his recovery, Brad also stressed the importance of diet, particularly protein intake, to prevent muscle loss. By keeping his diet and training in check, he experienced noticeable gains in muscle even with reduced weights. He also mentions his use of stem cell patches from LifeWave to aid in the healing process and expresses optimism about their effectiveness in his recovery.
Brad concludes by encouraging listeners to take their time in recovery, listen to their bodies, and gradually reintroduce strength training to avoid reinjury. He emphasizes that, with the right approach, muscle memory will help them bounce back to their previous fitness levels.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Overcoming Insomnia After 40: How This One Thing Sabotaged My Sleep
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In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams discusses a new personal challenge—insomnia—something he hadn’t experienced before. At age 44, after dealing with common post-40 struggles like allergies and difficulty maintaining muscle mass, Brad now finds himself battling sleep issues. He attributes the problem to his low-calorie diet and a goal of reaching single-digit body fat, which may be affecting his hormone levels. Despite previously enjoying good sleep, over the past month he began struggling with insomnia, relying on melatonin for relief—a habit he didn’t want to develop.
Brad emphasizes that he had already addressed common sleep hygiene factors, such as using blackout shades, reducing screen time, and managing his circadian rhythm. However, his worsening sleep issues led him to investigate further. The culprit, he realized, was his late-evening workouts, which raised his cortisol levels too close to bedtime, disrupting his sleep. After adjusting his workout schedule to earlier in the afternoon, his sleep quickly improved, and he was back to falling asleep by 10 PM.
Brad stresses the importance of aligning workouts with your body’s natural rhythm, especially for those over 40. He also touches on the importance of a good sleep environment, including proper bedding and addressing allergens. Finally, he highlights diaphragmatic breathing techniques and the value of addressing any sleep-disrupting factors to maintain a healthy, well-rested body.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Immunity and Vitality After 40: The Power of Polysaccharides, Vitamin D, and Magnesium
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Dr. John Lewis - Polysaccharides
https://drlewisnutrition.com
In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Dr. John Lewis, a nutrition specialist, focusing on the importance of supplements for people over 40. Dr. Lewis emphasizes the role of polysaccharides in supporting immune function, reducing chronic inflammation, and stimulating adult stem cell production. He also highlights the importance of vitamin D, especially for middle-aged and older adults, citing that 70% of Americans are deficient. Magnesium is another key supplement he recommends due to its essential role in cellular function.
Dr. Lewis explains that polysaccharides, which are derived from sources like aloe vera and rice bran, are crucial for immune support and are often missing from typical diets. He shares that his supplement, Daily Brain Care, concentrates these polysaccharides in a convenient powder or capsule form. He stresses that his formula is suitable for people of all ages, including those following keto or carnivore diets, without disrupting ketosis.
Throughout the discussion, Brad shares his own experience with vitamin D and magnesium supplements, noting improvements in energy, sleep, and blood pressure. Dr. Lewis also addresses the need to stay open to different nutritional approaches and explains the difference between using nutrition to support the body’s natural functions versus treating disease.
The episode ends with Dr. Lewis sharing where listeners can find his supplements and further information on his website, DrLewisNutrition.com.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Boost Your Brain and Immune System with Polysaccharides
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Dr. John Lewis - Polysaccharides
https://drlewisnutrition.com
In this episode of the Over 40 Fitness Hacks, Brad Williams interviews Dr. John Lewis, focusing on brain health, immune system function, and the benefits of polysaccharides, particularly from rice bran and aloe vera. Dr. Lewis shares how meeting key figures like Dr. McDaniel and hearing patient stories, such as Barbara's, reshaped his career, leading him to study the powerful effects of polysaccharides.
Dr. McDaniel's discovery of polysaccharides' impact on immune signaling, especially for those with HIV, Alzheimer's, and other diseases, was transformative. Polysaccharides, he explains, act like immune system conductors, communicating with the body's organs to enhance immune responses, reduce inflammation, and promote healing.
Dr. Lewis highlights a groundbreaking clinical trial he conducted on Alzheimer's patients using a formula containing these polysaccharides. The trial showed significant cognitive improvements, a result unheard of with current FDA-approved drugs. He also shares the story of Barbara, a thyroid cancer patient who, after being given six months to live, extended her life by nine years, largely credited to a rice bran product.
Throughout the conversation, Dr. Lewis emphasizes the promising potential of polysaccharides, not only in aloe vera and rice bran but also in other sources like lion’s mane mushroom, which has gained popularity due to its high polysaccharide content.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
The Brain-Boosting Magic Of Polysaccharides [2024]
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Dr. John Lewis - Polysaccharides
https://drlewisnutrition.com
In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Dr. John Lewis, an expert in nutrition and dietary supplements, focusing on the benefits of polysaccharides for brain health. The conversation starts with Dr. Lewis sharing his personal journey, which began with sports and bodybuilding and evolved into a research-focused career at the University of Miami. His interest in nutrition and dietary supplements led him to groundbreaking research on polysaccharides found in aloe vera and rice bran, significantly influencing his career and life.
Dr. Lewis explains how polysaccharides, a complex form of sugar, are different from simple sugars like fructose and sucrose. While simple sugars can harm health, polysaccharides provide numerous health benefits, particularly for brain function and potentially in the prevention of diseases like Alzheimer’s. He emphasizes the importance of understanding the different types of sugars and how complex sugars found in natural sources, like plants and mushrooms, can be beneficial. Brad relates this to his own experience as a personal trainer, where he’s learned to move beyond the simplistic categorization of sugars and focus on overall health and longevity for clients over 40.
The episode highlights the potential for polysaccharides in improving cognitive health and the importance of expanding one's understanding of nutrition as part of a comprehensive fitness and wellness plan.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Mastering Fitness After 40: Mindful Training, Longevity, and Balanced Living
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Guest Appearance On: Fit Father Project Podcast
In this podcast, Brad Williams discusses how his fitness career evolved, particularly after COVID-19, when he transitioned from running brick-and-mortar gyms to focusing on online fitness for people over 40. He reflects on his early days as a gym owner, handling all aspects of the business, and how his clientele naturally gravitated toward the over-40 crowd, which helped him develop his expertise in this area.
Brad emphasizes how his mindset toward fitness changed after experiencing a back injury at 35. He began to realize that the body can't be pushed the same way it was in his 20s. His approach shifted to a more mindful, sustainable way of exercising, focusing on longevity and avoiding injury. He shares that he now only trains three days a week for 30 minutes, prioritizing time under tension—slowing down movements to engage more muscle fibers and reduce joint stress.
He also talks about the "six buckets" of fitness: movement, stress, sleep, diet, inflammation, and overall wellness. He stresses that it’s important for people over 40 to focus on these areas holistically rather than burning themselves out with excessive exercise. Additionally, he highlights the importance of maintaining a social life and enjoying life while staying healthy, which is a core message of his fitness philosophy.
Brad concludes by sharing one of his favorite training hacks—using lighter weights with slow, controlled movements to build strength without causing injury, a practice that has helped him and his clients maintain fitness without compromising joint health.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Amino Acids For Long Fasting
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In this podcast, the host discusses his approach to fasting, particularly a 36-hour fast he performs once a month, which he finds effective for cleansing and maintaining muscle mass without extreme difficulty. He emphasizes the importance of supplementing with amino acids during fasting to preserve muscle, noting that zero-calorie amino acid supplements are ideal since they provide the building blocks for protein without breaking the fast. However, he acknowledges that many of these supplements taste terrible.
After experimenting with different supplements, he found Kion, a flavored amino acid supplement, to be both effective and palatable, making it easier to stay hydrated and motivated during fasts. While not promoting the brand specifically, he encourages listeners to find a supplement that meets their taste and nutritional preferences. He also shares his fasting schedule, where he begins fasting after a morning meal on Monday and concludes on Tuesday evening, ensuring he still gets at least one meal each day.
The host concludes by reiterating the importance of muscle preservation, especially for those over 40, and invites listeners to share their own supplement recommendations.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Hitting A Snag For Weight Loss: Adjusting My Cardio Game
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In this episode of the Over 40 Fitness Hacks, Brad Williams shares a personal update about hitting a snag in his weight loss journey. Known for his efficient 30-minute workouts and minimalistic approach, Brad explains how he's struggled to drop the last few pounds to reach his 190-pound goal, hovering around 197 pounds. He highlights how his cardio routines, including rebounding and treading water, have become less effective as his body adapts and becomes more efficient. To counter this, he’s been experimenting with more intense movements, like adding push-ups and heavier weights, but the journey has left him feeling fatigued due to his low-calorie intake.
Brad also discusses the importance of tracking fitness metrics using devices like the WHOOP tracker to monitor heart rate and BMR (Basal Metabolic Rate), and emphasizes the need to continuously shock the body with new movements to maintain progress. Despite the challenges, Brad remains committed to finding efficient solutions to reach his fitness goals without sacrificing too much time or social life. He offers advice for those facing similar struggles and encourages listeners to keep pushing, reminding them that fitness is about slowing down the aging process and staying accountable.
Brad closes by inviting listeners to join his online personal training program or Facebook group, offering free consultations to help others achieve their fitness goals.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Ayurveda: Managing Inflammation, Sleep, And Longevity
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Dr. Shivani Gupta - Ayurveda Specialist
www.ShivaniGupta.com
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In this episode of Over 40 Fitness Hacks, host Brad Williams interviews Dr. Shivani Gupta, an expert in Ayurveda. They discuss the importance of Ayurveda in managing inflammation, improving sleep, and promoting overall health. Dr. Gupta emphasizes the role of circadian rhythm and sleep, particularly the importance of sleeping from 10 PM to 2 AM to allow the body to detoxify and repair itself. She explains how chronic inflammation can lead to various health issues and how living in harmony with nature, as taught by Ayurveda, can help prevent these problems.
Dr. Gupta also highlights the importance of daily movement, grounding in nature, and mindful eating. She explains that Ayurveda not only prescribes what to eat but also how to eat—mindfully and without distractions. She advocates for understanding one’s body constitution (dosha) to tailor lifestyle choices, including diet and exercise.
Brad shares his own experience of transitioning from intense workouts to focusing more on recovery and managing inflammation, finding that it improved his health and physique. Dr. Gupta stresses that inflammation should be addressed early to prevent issues later in life, and following Ayurvedic practices can help achieve sustained health and energy as we age.
The conversation closes with Dr. Gupta offering a discount on her supplements for Brad’s audience and encouraging people to explore Ayurveda for long-term health and wellness.
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:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
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