Hormone Replacement Therapy And Functional Medicine For Over 40

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Dr. Malaika Woods - Hormone Replacement Therapy

www.DrWoodsWellness.com

FB Group: The Natural Hormone Fix

Instagram: @malaikawoodsmd

In this episode of the Over 40 Fitness Hacks, Brad Williams interviews Dr. Woods, a board-certified obstetrician-gynecologist, functional medicine practitioner, and expert in hormone therapy. The discussion focuses on hormonal changes in men and women over 40, with an emphasis on perimenopause, menopause, and andropause.

Dr. Woods shares her personal journey of transitioning from a traditional OBGYN practice to specializing in weight loss, bioidentical hormones, and functional medicine. Her experiences with stress, weight gain, and the search for root-cause solutions inspired her to help patients address hormonal imbalances and optimize their health.

Key topics include:

Brad and Dr. Woods discuss the importance of viewing health through a holistic lens, including considerations for diet, exercise, sleep, and mental well-being. They also touch on personal experiences, such as Brad's exploration of intermittent fasting and its positive impact on testosterone 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

Crush Your Weight Loss Goals Before New Year’s!

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Podcast Summary: Reaching the Finish Line of Your Weight Loss Goal

In this episode of Over 40 Fitness Hacks, Brad Williams focuses on how to hit those final weight loss milestones, whether that’s reaching single-digit body fat, a target weight, or both, all while maintaining a social life. Brad shares his personal goal of hitting 190 pounds by New Year’s Eve and provides actionable tips and strategies for anyone looking to finish strong before the year ends.

This episode is packed with practical advice for anyone striving to achieve their weight loss goals without sacrificing their lifestyle. Brad’s commitment to testing these strategies himself ensures the recommendations are effective, safe, and approachable.

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

Managing Cortisol And Stress: Tailoring Workouts For Better Health 

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Molly McNamee - Health Coach

Molly’s website: mollymcnamee.com/cortisol

Instagram: @mfit.workouts

In this episode, Brad Williams interviews health coach Molly McNamee about managing cortisol, the stress hormone, and its impact on fitness, sleep, and overall health. The conversation emphasizes tailoring workouts to one's stress levels and life circumstances.

The conversation highlights the need for a balanced approach to fitness, especially for those over 40. Adjusting workouts to stress levels, prioritizing recovery, and addressing cortisol through lifestyle changes are essential for long-term health and hormonal balance.

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

Stress and Hormones: Combat Overtraining, Anxiety, and Find Sustainable Fitness

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Molly McNamee - Health Coach

Molly’s website: mollymcnamee.com/cortisol

Instagram: @mfit.workouts

On this episode of Over 40 Fitness Hacks, Brad Williams interviews health coach Molly McNamee, who shares her journey of overcoming severe stress-related health issues and how she now helps others manage hormonal imbalances and stress for better health.

Molly recounts her experience as a fitness coach and trainer, living what she thought was a healthy lifestyle—intense workouts, clean eating, and a non-stop work ethic. However, in 2018, she hit rock bottom with unexplained weight fluctuations, panic attacks, bloating, insomnia, and anxiety. After extensive research, she discovered that her high-intensity lifestyle had disrupted her stress hormones, particularly cortisol, and was damaging her health.

Brad and Molly discuss how stress impacts the body, emphasizing its effect on the nervous system, metabolism, and overall hormonal balance. Molly explains that chronic stress can manifest not just from obvious triggers but also from hidden factors like gut imbalances, environmental toxins, and even overtraining.

The conversation shifts to practical strategies for managing stress and improving nervous system health. Molly advocates for simple, actionable steps like deep breathing, taking short breaks, and setting boundaries to activate the parasympathetic nervous system, helping the body relax. Brad shares his own experiences with stress management, including the benefits of diaphragmatic breathing and monitoring progress with tools like the WHOOP fitness tracker.

Both Brad and Molly highlight the importance of tackling one change at a time to avoid becoming overwhelmed. They encourage listeners to focus on small, consistent habits to reduce stress and enhance overall well-being, reminding them that progress, not perfection, is key to lasting health improvements.

Listeners come away with actionable insights and encouragement to prioritize rest, balance their workouts, and nurture their nervous system to achieve sustainable health and fitness.

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

Struggling With Fasting, Overeating, and Alcohol: Solutions for a Healthier You

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In this episode of Over 40 Fitness Hacks, host Brad Williams tackles common challenges many people face with fasting, overeating, and alcohol, sharing both personal experiences and strategies to overcome these obstacles.

Drawing from 15 years of experience as a personal trainer, Brad offers practical solutions tailored for those over 40 who want to stay fit while enjoying their social lives. His advice includes experimenting with low-sugar or low-calorie alternatives, being mindful of meal timing, and using simple hacks to manage cravings and hunger.

Listeners are encouraged to join his Facebook group, explore his favorite fitness tracker (Whoop 4.0), and book a free 15-minute consultation to personalize their fitness journey.

This episode is packed with actionable advice to help listeners tackle these everyday struggles while maintaining balance and enjoyment in life.

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 Macros: Avoiding BMR Pitfalls and Achieving Real Results Over 40

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In this episode of Over 40 Fitness Hacks, Brad Williams walks listeners through his process of calculating macros using an online tool, with added insights on how to get accurate Basal Metabolic Rate (BMR) readings to support weight loss goals. Brad recommends the Legion Athletics macro calculator as a reliable starting point, advising listeners to carefully assess their activity levels. Misjudging this can lead to significant calorie miscalculations, causing frustration when results don't align with efforts.

Brad highlights how fitness trackers, especially the Whoop 4.0, can offer a more personalized and dynamic view of actual calorie burn, which fluctuates daily based on activity. By monitoring data from his own tracker, Brad realized that his real calorie expenditure often differs from online calculator estimates.

He suggests aiming lower on calorie intake if unsure and recommends tracking nutrition, especially Monday through Friday, to counterbalance social activities over the weekend. Brad emphasizes consistency, adjusting either calories or activity levels as needed, and remaining honest with oneself about food and drink intake—especially on weekends.

For those struggling to stay on track, Brad advises using fitness and nutrition trackers like the Chronometer and adapting daily based on personal data. The episode underscores that accurate tracking and adjustments, combined with realistic macro goals, are crucial for achieving steady progress without compromising one's social life.

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

New Age Allergy Care With WYNDLY - Lasting Relief and Holistic Health

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Dr. Manan Shah - Wyndly Health - Allergies

⁠www.Wyndly.com⁠

In this Over 40 Fitness Hacks episode, Brad Williams interviews Dr. Manan Shah, co-founder of WYNDLY, on their innovative, patient-friendly approach to allergy treatment. Dr. Shah explains WYNDLY’s three-step telehealth process, which begins with a consultation to assess allergies, followed by customized treatment through FDA-approved sublingual tablets or allergy drops shipped to patients’ homes. 

He shares that WYNDLY’s focus is to create a long-term solution to allergy symptoms, reducing or even eliminating the need for lifelong treatment. Dr. Shah emphasizes their high success rate and the convenience of continuous, remote support, allowing patients to engage in activities they previously couldn’t due to allergies.

They also discuss the importance of a holistic health approach, with Dr. Shah noting that WYNDLY often partners with other health providers to address broader wellness needs. Brad adds that he has seen significant improvements in his health since seeking specialized, holistic care and encourages listeners to explore options to enhance their well-being. 

Dr. Shah shares success stories, such as a young patient now able to visit her cat-owning grandmother and an athlete whose breathing improved in high-altitude training. Both highlight the importance of proactive health choices, especially for those over 40 who want to stay active and vital. The episode concludes with Dr. Shah encouraging listeners to consider allergy testing as a step toward improved quality of life.

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

Breathing Better Over 40: Allergy Relief, And Optimizing Respiratory Health

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Dr. Manan Shah - Wyndly Health - Allergies

www.Wyndly.com

In this episode of the Over 40 Fitness Hacks, Brad Williams interviews Dr. Manan Shah, a board-certified ENT surgeon and founder of WYNDLY, a telehealth allergy treatment startup. They discuss Dr. Shah’s journey into the world of allergy treatment, the impact of environmental allergies on health, and how WYNDLY uses telehealth to make allergy care more accessible and affordable.

Dr. Shah explains the prevalence of allergies, affecting one in four Americans, and how they can lead to issues like difficulty breathing, poor sleep, and hindered workout recovery. He shares that WYNDLY provides allergy relief through sublingual immunotherapy, which involves small daily doses of allergens under the tongue, gradually desensitizing the body. This alternative to traditional allergy shots is more convenient, especially for busy adults who can’t commit to weekly clinic visits.

They also delve into the science behind allergies, noting how genetic predisposition and lack of early exposure to nature can increase sensitivity to allergens. Dr. Shah highlights the "unified airway theory," emphasizing that nasal and respiratory health are interconnected, so treating allergies can benefit overall respiratory health, sleep quality, and reduce risks of sinus infections and asthma.

Brad and Dr. Shah also discuss how telehealth can bypass the insurance-driven barriers of traditional allergy treatment, making allergy care more streamlined and effective, especially for those over 40 aiming for optimal 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

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