Why Your Fat Loss Stalls—Even When You're Doing Everything Right

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In this episode, Brad shares his personal journey of hitting a weight loss plateau around 13–14% body fat—even while carefully tracking calories, workouts, and recovery with WHOOP and Cronometer.

He talks about:

• How his weekday calorie deficit offsets his social weekends
  

• Why alcohol may slow fat loss for 24–48 hours
  

• Hormonal factors like cortisol, thyroid, and testosterone that may cause water retention or muscle loss
  

• Adjusting his plan with refeed days, smarter calorie targets, and more walking
  

• Using ChatGPT to troubleshoot the plateau and refine his strategy
  

Brad also explains why fitness after 40 doesn’t have to mean giving up your lifestyle—and how his method helps you enjoy life while still getting lean.

🧠 Takeaways:

• Rapid weekday fat loss + moderate weekends can work
  

• Hormones matter more as you get leaner
  

• Focus on consistency, tracking, and recovery
  

• You don’t need to give up social life to hit your goals
  

💥 Join the free SKOOL group (before it becomes paid!): Search “Over 40 Fitness Hacks SKOOL” or use the link in Brad’s bio. First 100 members get free lifetime access!

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 Time Management Over 40: Fitness, Flexibility & Weekly Planning

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Anna Dearmon Kornick - Time Managment 

Podcast: It’s About Time

www.AnnaDKornick.com

In this energizing episode, Brad Williams welcomes Anna Dearmon Kornick, time management coach, podcast host of It’s About Time, and author of Time Management Essentials, to discuss how busy adults—especially those over 40—can take back control of their time and make room for health and fitness.

Anna shares practical strategies like:

• The 30-Minute Weekly Planning Session She emphasizes the power of taking just 30 minutes before the week begins to plan meals, workouts, and obligations. This helps spot time obstacles before they derail your health goals.
  

• Plan A & Plan B Workout Slots Build flexibility into your schedule. If your Plan A workout (say, early morning) gets derailed, having a pre-scheduled Plan B backup time keeps you consistent.

  
  

• Bare Minimum vs. Best Case Scenario Workouts To avoid the “all or nothing” mindset, define a simple fallback like a 20-minute walk on tough days—this preserves momentum without burnout.
  

• Accountability Partner Having someone to check in with dramatically increases follow-through—just be sure they’re consistent and committed (not a flake!).
  

• Combining Workouts with Social Time or Tasks Brad and Anna both love pairing fitness with other goals, like using walks to create social media content or socialize with friends for a two-in-one benefit.
  

They also discuss tools Anna uses like Google Calendar for time blocking and Asana for managing task overload with clear project boards—though Brad sticks with simple phone notes for now.

Anna promotes her free Take Back Your Time Challenge, a five-day immersive event where participants dive into creating a more aligned, balanced, and intentional life. It’s hosted via Facebook Live with a VIP Zoom upgrade option.

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

Think Like an Athlete: Peak Performance Over 40

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Andres Ayesta - Dietician

• Instagram: @andresayesta
  

• YouTube: Andres Ayesta
  

• Website: PlanosNutrition.com

In this episode, Brad Williams welcomes Andres Ayesta, registered dietitian and founder of Planos Nutrition, to dive deep into peak performance strategies for men—especially those over 40. Andres shares his personal journey from aspiring doctor in Venezuela to top-level sports dietitian, working with elite athletes across the NFL, MLB, and more.

The conversation covers:

• Mindset lessons from pro athletes and how everyday men can adopt a performance-focused lifestyle.
  

• Andres’ signature “Three R” framework for transformation:
  

• Reset: Audit your current nutrition and lifestyle habits.
  

• Rebuild: Shift to flexible, goal-aligned systems (no rigid meal plans).
  

• Retain: Build sustainable frameworks to maintain results long-term.
  

He also introduces the “Core Five” daily habits for a strong foundation:

1. Prioritize protein.
   

2. Stay hydrated.
   

3. Get enough fiber.
   

4. Don’t skip meals (especially relevant for men trying to avoid nighttime binges).
   

5. Prioritize movement—even in short bursts.
   

Brad and Andres also discuss advanced strategies like macro tracking and supplement use—only after foundational habits are in place. They both agree: most men over 40 are looking for longevity, not six-pack abs, and that means building a life that’s strong, balanced, and sustainable.

🔬 Andres teases upcoming experiments on his YouTube and Instagram, where he'll test both a Whole Foods diet with seed oils and a 30-day carnivore diet, measuring performance and biomarkers.

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

My Top Fitness Wins After 40: Smarter Workouts, Fasting, and Biohacks That Changed Everything

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In this episode, Brad Williams, host of Over 40 Fitness Hacks, reflects on his top fitness wins over the last 15+ years as a gym owner, trainer, and health podcaster. From launching Evolve Gym in 2011 to adopting biohacking protocols in his 40s, Brad walks listeners through the most impactful strategies that helped him stay lean, healthy, and mentally sharp—especially after turning 40.

• Circuit Training: His gyms focused on circuit-style workouts—mixing strength and cardio—which kept clients (and himself) lean and athletic with efficient time use.
  

• Time Under Tension (TUT): Inspired by SmartFi Method, Brad discovered that slowing exercises down for muscle tension was just as effective as heavy lifting with less joint strain.
  

• "Less is More" Approach: He now trains smarter—not harder—by focusing on minimal effective doses of exercise that reduce injury risk and improve recovery.
  

• Keto & Low-Carb Paleo: After testing all major diets, keto gave him the best results for mental clarity, fat loss, and managing depression—especially through insulin control.
  

• Intermittent & Extended Fasting: Combining low-carb with intermittent fasting (and 36-hour fasts monthly) led to dramatic improvements in blood markers, insulin sensitivity, and visceral fat reduction.
  

• Liver Health: After a naturopathic consultation, Brad targeted liver repair with Pure Health supplements, which reversed signs of liver stress and flattened his stubborn upper belly fat.
  

• SmartFi Machines: Used AI-powered resistance equipment to measure performance and discovered he could achieve major gains with just 1–2 intense workouts weekly.
  

• Supplements That Worked:
  

• Magnesium Breakthrough (BioOptimizers): The only supplement that significantly lowered his high blood pressure.
  

• Lifewave Patches: Helped heal a SLAP tear in his shoulder and improved his glutathione levels, boosting energy and recovery.
  

• Tiny Health Gut Testing: Revealed and helped resolve gut imbalances and food sensitivities like gluten and eggs, reducing inflammation and digestive issues.
  

Brad highlights his free SKOOL community for people over 40, offering personal training advice, Q&As, and collaboration with health experts. Once the group hits 100 members, it will shift to a paid model.

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

Peptides Over 40: Burn Fat, Boost Recovery & Hack Longevity

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Michelle Zellner - Better Beings

www.BetterBeings.net

Make Wellness Peptide Store:

Podcast Summary: Over 40 Fitness Hacks — Interview with Michelle Zellner on Peptides & Longevity

In this episode, Brad Williams welcomes Michelle Zellner for her third guest appearance—the first to hit that milestone on the Over 40 Fitness Hacks podcast. Together, they explore the world of peptides, discussing what they are, how they work, and why they could be the missing link in your weight loss, recovery, and longevity game over 40.

• What Are Peptides?
  

• Chains of amino acids that act as messengers in the body.
  

• Your body naturally produces peptides—like insulin—but modern science can now identify and supplement bioactive peptides (those that signal specific biological functions like fat burning, energy production, and muscle growth).
  

• Why Peptides Matter Over 40
  

• As we age, the body’s ability to produce essential peptides and perform key functions (e.g., metabolism, muscle repair, liver detox) declines.
  

• Supplementing smartly with targeted peptides could help fill in these performance and health gaps.
  

• Michelle's Personal Experience
  

• Michelle shares her extremely low leptin levels (a hormone responsible for satiety), validating her lifelong struggle with constant hunger—despite following a clean, high-protein lifestyle.
  

• Using peptide-based supplements (specifically from a company called Make Wellness), she reports improved appetite regulation, fat loss, energy, and recovery, especially from their Fit and Lean products.
  

• Make Wellness & AI-Powered Peptides
  

• Make Wellness formulates AI-driven, plant-based peptide supplements.
  

• Their unique delivery matrix helps peptides survive digestion and reach target systems (e.g., muscle, metabolism, brain).
  

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 20-Minute Workout That Builds Muscle Fast: EMS Training.

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Conrad Sanchez - EMS Personal Trainer

www.conrademsfitness.com

Socials: @conradfitness

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams speaks with Conrad Sanchez of Conrad Fitness, a seasoned trainer with over six years of experience in whole-body EMS (Electro Muscle Stimulation). They dive deep into EMS technology, its effectiveness, and its suitability for busy professionals, injured clients, and anyone looking for efficient, low-impact strength training.

• Conrad’s Background: A 15-year personal trainer, Conrad discovered EMS through an investor aiming to bring the technology from Brazil to the U.S. He became an educator for XBody and has since trained clients ranging from diabetics to busy moms to executives.
  

• What is EMS? EMS involves wearing a suit with electrodes that stimulate all major muscle groups. It delivers 85 Hz with a 350 pulse width, simulating 1.5–2 hours of weightlifting in a 20-minute session. It targets type II muscle fibers immediately—great for building strength fast.
  

• Benefits of EMS:
  

• Increases strength and muscle recruitment
  

• Improves body composition (as measured by calipers and circumference)
  

• Low joint impact makes it ideal for people with injuries or limited range of motion
  

• Can improve VO2 max and HRV, though results vary
  

• EMS vs. Traditional Training: EMS is ideal for efficient strength training, especially when time is limited. While some attempt to pair it with yoga, biking, or other activities, Conrad recommends focusing on strength sessions for best results.
  

• Limitations and Misconceptions:
  

• EMS isn’t magic—you can’t out-train a bad diet
  

• Not ideal for targeting muscles like calves or forearms due to fiber type and risk of over-tightening
  

• Consumer suits are simplified and not as customizable; education is essential to avoid misuse and injury
  

• Safety Warning: Brad and Conrad discuss EMS misuse cases, including a person who overdid it during a bootcamp and suffered rhabdomyolysis and temporary kidney issues—underscoring the need for proper guidance.
  

• Business Opportunities: Conrad offers:
  

• In-person EMS sessions in LA
  

• Virtual and in-person workshops for trainers
  

• Business consulting for gyms adding EMS services
  

• Trainer education across the U.S., aiming to build a trusted national EMS trainer network
  

EMS can be a game-changer for strength training, especially for those over 40 looking for maximum efficiency with minimal wear and tear. Conrad encourages anyone interested—whether clients or fitness pros—to reach out for education or training.

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

A One-Year Gut Test Comparison and What I Learned

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In this episode, Brad Williams shares his personal journey of improving gut health over the last year using two microbiome tests — one from Diagnostic Solutions and the more recent one from Tiny Health.

• Last Year’s Issue: Brad was dealing with an H. pylori infection caused by food poisoning. Instead of using antibiotics, he chose a natural healing path using supplements, which successfully eliminated the infection and resolved multiple food allergies (including chicken, egg, beef, shrimp, and gluten). His severe milk protein allergy remained, however.
  

• First Gut Test Insights: The Diagnostic Solutions report showed high levels of two key bacterial phyla — Bacteroidetes and Firmicutes. These are essential for digesting protein, carbs, and fiber, but Brad’s high levels indicated dysfunction. Despite using digestive enzymes, he was likely not efficiently digesting protein or fermenting fiber.
  

• Second Gut Test - Tiny Health: A much more comprehensive 29-page report rated his gut at 83 out of 100, showing overall improvement, especially in protein and carb digestion. However, fiber fermentation issues persisted, particularly with Bacteroides-related bacteria. Brad has scheduled a consult with Tiny Health but got early insights using ChatGPT.
  

• Approach & Solutions:
  

• Brad considered both supplemental and food-based protocols.
  

• For a keto-friendly gut repair, he opted for the food route due to the high cost of supplements and only a minor time advantage.
  

• He incorporated specific foods like leeks, asparagus, raw potato starch, green banana flour, and polyphenol-rich foods (berries, dark chocolate, cabbage, green tea).
  

• Due to carb restrictions, he skipped beans/lentils and added a targeted prebiotic supplement (GOS powder) to address his fiber fermentation issue.
  

• Key Takeaway: Brad emphasizes the importance of testing before supplementing — noting that generic probiotics can do more harm than good if not tailored. His results show how food-based interventions, when guided by personalized data, can significantly improve gut health and resolve long-standing food sensitivities.

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

Crowd Health - How I Ditched Health Insurance and Saved Thousands

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Andy Schoonover - Crowd Health 

www.joinCrowdHealth.com

Low Carb MD Podcast: Check out Crowd Health EP: 382

Use code: OVER40 to save $44 a mo. on your first three months

🎙️ Podcast Summary: Brad Williams Interviews Andy Schoonover, Founder of Crowd Health🔍 Key Points Discussed:

In this episode, Brad Williams shares his personal frustrations with traditional health insurance and religious health share programs—citing high costs, poor service, and surprise denials. He introduces his audience to Andy Schoonover, founder of Crowd Health, as a powerful alternative he's personally adopted.

Andy shares the origin story of Crowd Health, born from his own bad experience with insurance when he was forced to pay $8,000 out-of-pocket for a medically denied but necessary procedure for his daughter. Frustrated with the system, he created a peer-to-peer medical crowdfunding platform that empowers members to pay for care directly—at significantly reduced rates.

• How Crowd Health works: Members pay a monthly fee plus a capped contribution to help others. Each medical event has a $500 member responsibility, with the rest crowdfunded (99.8% success rate).

• Cost Comparison: Brad switched from paying $1,400/month with a $5,000 deductible to under $600/month max with Crowd Health for his family of three.

• Cash Pay System Advantage: Members become “cash payers,” avoiding inflated insurance prices and benefiting from Crowd Health’s provider negotiations (often saving 40–50%).

• Personal Experience: Brad’s family visits, prescriptions, and pediatric care were all covered quickly (within 8 days) and cheaper than through insurance or prior health share programs

• Community-Based Funding: Big-ticket medical events (e.g., a $1M gunshot injury case) were successfully funded after negotiation brought costs way down.
  

  
  

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

Built to Last: A Blueprint for Lifelong Fitness, Mindset, and Vitality After 40

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David Amerland: Built To Last Book

www.DavidAmerland.com

Social: @davidamerland

In this episode, Brad Williams interviews David Amerland, a 60-year-old fitness enthusiast, black belt martial artist, and author of Built to Last. David shares insights from his 47-year personal fitness journey and breaks down the psychological and emotional components of sustaining health and vitality as we age.

Key Highlights:

• David’s Backstory: Martial arts became his mental and emotional anchor from age 13. Despite building a career as a chemical engineer and bestselling author of 19 books, fitness has always remained his personal sanctuary.
  

• Why We Don’t Stay Fit: Built on three years of research, Built to Last explores why people struggle to stay active despite knowing the benefits. Evolutionary biology hardwires us to conserve energy, and modern life rarely requires movement—making exercise feel unnecessary or stressful.
  

• Mindset is the Key: David emphasizes that fitness isn’t just a physical pursuit—it’s an identity shift. When we emotionally connect with our future self and envision who we want to be in 20 years, we’re more likely to act now. This is critical to overcoming procrastination and excuses.
  

• Small Wins Matter: Even one minute of intentional exercise (like 30 squats or 10 pushups) can trigger neurochemical benefits similar to longer sessions. Consistency, not duration, drives transformation.
  

• Fitness Hacks David Wishes He Knew Sooner:

  
  

• Breathwork: Conscious breathing to calm the nervous system and manage stress.
  

• Sleep: Its profound impact on longevity and mental health.
  

• Recovery: Gentler, more intentional training—especially with age—is smarter and more sustainable than going full throttle.
  

• Built to Last Framework

• Begins with defining what fitness means to you.
  

• Contains customizable workouts for all ages and fitness levels.
  

• Designed to make fitness fit your life, not the other way around.
  

• Cultural Trends: The two generations most responsive to fitness due to environmental stress? Baby Boomers and Gen Z. Brad and David discuss Gen Z’s positive shift toward health, wellness, and mental health ownership.
  

• Final Message: It’s never too late to start. Whether you’re 40, 60, or 70+, consistent effort—even in small doses—will transform your body, mind, and future.

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

Breaking the Binge Cycle: Practical Solutions for Food and Alcohol Triggers After 40

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Podcast Summary: “How to Fix Binge Eating and Drinking – Real Talk Over 40”

In this episode of Over 40 Fitness Hacks, Brad Williams dives into the common struggles many face with binge eating and alcohol, particularly for those navigating health and lifestyle goals after 40. Speaking from both personal experience and years of coaching clients, Brad offers practical strategies to help regain control without sacrificing your social life.

Why Bingeing Happens Bingeing often stems from emotional triggers, restrictive dieting patterns, and social habits. Brad explains that the feeling of “nothing feels as good as bingeing” is more common than most admit. While some binge on food and others on alcohol, the root issues often overlap. For deeper emotional causes, he recommends seeking professional support.

Top Three Strategies to Reduce Food Bingeing

1. Stabilize Blood Sugar with Protein and Fiber Start meals with psyllium husk, followed by protein and healthy fats. Choose low-glycemic carbohydrates like quinoa, brown rice, or whole grains to avoid sharp insulin spikes that lead to cravings. This approach keeps you fuller longer and less likely to overeat.
   

2. Avoid the Restrict-Binge Cycle Don’t punish yourself after a binge by skipping meals or drastically cutting calories. This slows your metabolism and sets you up for another binge. Instead, eat a normal or slightly reduced calorie intake the next day and focus on balance.
   

3. Interrupt Your Binge Triggers Recognize what patterns lead to bingeing—whether it’s late-night boredom, stress, or habit. Replace those routines with simple actions like taking a walk after meals, drinking tea, chewing gum, or preparing healthy snacks ahead of time.
   

Top Three Strategies to Curb Alcohol Bingeing

1. Create a Weekend Game Plan Plan your drinking for later in the day. Start with a healthy breakfast or protein shake, then fast until the social event. Use non-alcoholic drinks between alcoholic ones to cut down total intake. This alone can significantly reduce alcohol consumption.
   

2. Eat a Protein-Rich Meal Before Drinking Eating before drinking slows absorption and helps avoid mindless snacking later. Brad often eats before going out so he’s not overly hungry when ordering at restaurants or parties, which also saves money and calories.
   

3. Identify the Emotional Root of Your Drinking Use journaling to understand why you drink. Is it for stress relief, social bonding, or just habit? Finding healthier replacements like CBD, adaptogenic drinks, or non-alcoholic alternatives can support long-term change.
   

Additional Tips

• Bring your own healthy snacks or proteins to parties or events.
  

• Prepare mocktails or low-calorie drinks in advance.
  

• Stay hydrated and include electrolytes when consuming alcohol.
  

00:00 Introduction: The Struggle with Bingeing

00:37 Understanding Bingeing: Food and Alcohol

01:08 Practical Tips for Managing Binge Eating

03:45 Breaking the Binge-Restrict Cycle

04:34 Identifying and Breaking Triggers

05:41 Top Strategies for Alcohol Bingeing

10:43 Final Thoughts and Community Support

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