Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips!

Could keeping your meals as simple as meat, fruit, and eggs make losing fat after 50 easier?

In this episode of the Over 50 Fitness Contrarian Podcast, I’m sharing an edited recording of a live workshop with my private coaching clients.

I break down my personal two-week reset, including my eating schedule, daily walking routine, and the simple, high-protein meals I actually eat.

We cover eggs and blueberries for breakfast, quick lunches with salmon and sardines, and meals built around chicken, beef, shrimp, avocado, and fruit. I also share how I prepare food ahead so there’s always something easy to eat.

You can use these meal ideas for a single breakfast or lunch, too—without changing your entire diet.

Interested in personalized help losing fat, rebuilding strength, and improving your health after 45?

Learn about my private coaching:
https://coach.mikecolafitness.com/mike-cola-coaching

Creatine isn’t just for bodybuilders.

For adults over 50, creatine may be one of the most useful supplements for maintaining strength, supporting lean muscle, improving training performance and potentially supporting brain health as we age.

In this episode of the Over 50 Fitness Contrarian Podcast, I break down what creatine actually does inside the body and why it becomes especially interesting as we get older.

I cover:

• How creatine helps your muscles produce energy

• Why it can improve strength and training performance

• Creatine and maintaining muscle after 50

• The emerging research on creatine and brain function

• How much creatine to take

• Whether you need a loading phase

• Why I personally prefer starting with a lower dose

• Water weight and muscle fullness

• Creatine vs. creatinine on blood work

• Kidney function and safety considerations

• When to take creatine

• Whether you should cycle on and off

I also share my own experience using creatine over the years and how I approach it today.

If you’re over 50 and want help losing stubborn body fat, building lean muscle and improving your overall health with a simple, structured plan, watch my short video here:

👉 https://coach.mikecolafitness.com/mike-cola-coaching

— Mike Cola

ACSM Certified Exercise Physiologist

40+ Years in Health & Fitness

Visceral fat is the dangerous belly fat stored deep inside your abdomen around your organs—and it’s the type of body fat you especially want to reduce as you get older.

In this episode of the Over 50 Fitness Contrarian Podcast, I break down visceral fat after 50: what it is, why it’s different from the belly fat you can pinch, why it accumulates, and the practical strategies I use with my private coaching clients to help reduce body fat and improve their health.

You’ll learn:

• The difference between visceral fat and subcutaneous belly fat

• Why visceral fat is considered more dangerous

• How visceral fat is connected to metabolic health

• Why maintaining muscle becomes increasingly important after 50

• How walking and resistance training can help

• Why I emphasize a high-protein, high-fiber diet

• How I use calorie deficits, calorie cycling and time-restricted eating

• My 5-step approach to reducing visceral fat after 50

This episode is an edited version of the private weekly workshop I hold with my 1-on-1 coaching clients. I removed the private client questions and discussions so I could share the main presentation with you here on the podcast.

If you’re over 50 and successful in your career but feel like your body and health have taken a back seat, you probably don’t need another complicated diet or generic workout program.

You need a realistic plan that fits your life—and someone holding you accountable long enough to make it work.

That’s what I do with my private 1-on-1 coaching clients.

If you want to lose belly fat, rebuild muscle, get stronger and improve your health, watch this short video to learn how my private coaching program works and see if it could be a good fit for you:

👉 https://coach.mikecolafitness.com/mike-cola-coaching

— Mike Cola

ACSM Certified Exercise Physiologist

40+ Years Coaching

Gym Owner for 38+ Years

Flexibility after 50 isn’t just about stretching more.

If you’re constantly stretching your hamstrings, hips, calves or shoulders but still feel tight, there may be another reason: your body may not feel strong or stable at the end ranges of motion.

In this episode of the Over 50 Fitness Contrarian, I explain why strength and flexibility are much more closely connected than most people realize — and why traditional stretching often provides only temporary relief.

I break down:

• Static, passive, dynamic and active stretching

• Why stretching alone may not fix chronic tightness

• How strength training can improve flexibility

• Reciprocal inhibition and why it matters

• Why I’m cautious about aggressive passive stretching

• How I use end-range isometrics

• The connection between your nervous system, strength and mobility

• How to build flexibility you can actually control and use

The goal isn’t simply to become more flexible.

It’s to become STRONG in the ranges of motion you have.

This episode is an edited-down version of the weekly live workshop I hold every Sunday morning with my private 1:1 coaching clients.

If you’re over 45 and you’re serious about transforming your body, getting stronger and improving your health, I offer private 1:1 concierge coaching.

Watch my short video to learn exactly how my coaching program works and see if it’s right for you:

https://coach.mikecolafitness.com/mike-cola-coaching

— Mike Cola

ACSM Certified Exercise Physiologist

40+ Years Coaching

The 5:2 Diet can be one of the simplest ways to speed up fat loss after 50 without severely restricting calories every single day.

In this episode of The Over 50 Fitness Contrarian, I break down how I use a modified version of the traditional 5:2 Diet with my private coaching clients—and how I personally use low-calorie days at 64 to stay lean while still enjoying my life.

You’ll learn how to strategically add one or two low-calorie days to your week, why I prefer keeping protein high and carbohydrates lower on those days, and how I use OMAD and my OMAD 1.5 approach to make low-calorie days easier.

I also explain why I typically place these lower-calorie days on walking or lower-intensity days while eating more calories around resistance training and harder workouts.

The goal isn’t to diet harder seven days a week. It’s to intelligently cycle your calories throughout the week so you can create the deficit you need for fat loss while still fueling your training, maintaining muscle and enjoying your life.

This episode was edited down from one of my private Sunday coaching workshops.

If you’re a CEO, business owner or busy professional over 45 and you’re looking for a personalized approach to transforming your body and health, apply for my Private 1:1 Coaching:

https://coach.mikecolafitness.com/mike-cola-coaching

Fiber for fat loss after 50 is important — but simply eating more fiber isn't always the answer.

One of the biggest mistakes I see is people choosing high-fiber foods without paying attention to how many calories they're consuming to get that fiber.

In this episode, I break down what I call the fiber-to-calorie ratio: a simple way to choose foods that give you more fiber for fewer calories.

You'll learn:

• Why fiber is so important for hunger, digestion, gut health and blood sugar

• The difference between soluble and insoluble fiber

• Total carbs vs. net carbs

• High-fiber foods that give you more fiber for fewer calories

• Why some healthy high-fiber foods can still make fat loss harder

• My simple Protein + Fiber First rule

One benchmark I use is to look for foods that provide roughly 1 gram or more of fiber for every 50 calories.

This episode is an edited-down version of the weekly livestream I do with my private coaching clients. I removed the client questions and kept the core lesson.

If you're over 50 and struggling to lose stubborn belly fat and want my help getting leaner, stronger and healthier, you can apply for my private 1:1 coaching here:

https://coach.mikecolafitness.com/mike-cola-coaching

— Mike Cola

ACSM Certified Exercise Physiologist

40+ Years of Coaching Experience

Eating Out After 50: How Successful People Stay Lean

Eating out after 50 doesn't have to derail your weight loss or fitness goals.

In this episode of the Over 50 Fitness Contrarian Podcast, I break down the restaurant strategies I use with my private coaching clients to help them stay lean while still enjoying business dinners, restaurants, travel, social events, and takeout.

You'll learn how to:

• Avoid hidden calories in restaurant meals

• Prioritize protein and vegetables

• Handle bread, alcohol, appetizers, sauces, and sides

• Make smarter choices at Italian, American, Asian, Mexican, and other restaurants

• Stay on track while traveling or entertaining clients

This episode is adapted from one of my weekly private coaching workshops.

The goal isn't to stop eating out. It's to know how to make better decisions when you do.

If you're a successful adult over 45 and want your body and health to match the success you've built in life, watch my short video to learn more about my private 1:1 coaching:

https://coach.mikecolafitness.com/mike-cola-coaching

Mike Cola

ACSM Certified Exercise Physiologist

The Over 45 Fit Project™

Private 1:1 Concierge Coaching with Mike Cola

When successful people want their body to match the success they've built in life, they hire Mike Cola.

Learn more:

https://coach.mikecolafitness.com/mike-cola-coaching

In this episode of the Over 50 Fitness Contrarian podcast, Mike Cola shares an edited coaching session from one of his weekly private coaching workshops.

Discover why controlling blood sugar is one of the most important things you can do after 45 to lose stubborn belly fat, build muscle, improve insulin sensitivity, optimize your health, and increase your healthspan.

In this episode, you'll learn:

• Why blood sugar control is closely linked to longevity

• How muscle helps regulate blood sugar

• Why walking after meals can dramatically reduce blood sugar spikes

• The role of intermittent fasting in improving insulin sensitivity

• Why the order you eat your food matters

• Mike's thoughts on berberine, apple cider vinegar, cinnamon, and continuous glucose monitors

Mike Cola is an ACSM Certified Exercise Physiologist and creator of The Progressive Cycling Method™, providing private 1:1 concierge coaching for successful adults over 45 who want their body and health to match the success they've built in life.

If I had to lose 25 pounds over the next six months, this is the exact plan I'd follow.

In this episode, I break down the evidence-based strategy I use with adults over 45 to lose fat, preserve muscle, and improve their health without extreme diets or endless cardio.

You'll learn:

• ​ How to use calorie cycling
• ​ Why protein and fiber make fat loss easier
• ​ The best way to strength train while dieting
• ​ Why walking beats excessive cardio
• ​ How I use a 16:8 eating window
• ​ The importance of hydration and sleep

If you're over 45 and tired of crash diets, this episode will give you a simple, sustainable plan you can actually stick with.

Mike Cola

ACSM Certified Exercise Physiologist

40+ Years Coaching Adults Over 45

🔥 READY TO LOSE 20+ LBS, GET LEANER, STRONGER & HEALTHIER AFTER 45?

Apply for my private 1:1 coaching program:

https://coach.mikecolafitness.com/mike-cola-coaching

#fatloss #weightlossover50 #fitnessover50 #intermittentfasting #caloriecycling #protein #strengthtraining #walking

Hydration After 50: The Most Overlooked Health & Performance Habit

This episode is an edited version of a live coaching workshop I recently presented to members of my private coaching program.

Hydration is one of the most overlooked factors affecting your energy, exercise performance, metabolism, digestion, mental clarity, and long-term health after 50. In this episode, I explain why even mild dehydration can leave you feeling tired, sluggish, and unmotivated—and how a few simple habits can make a dramatic difference.

You'll also learn why the scale can fluctuate several pounds from one day to the next without gaining body fat. We discuss the effects of sodium, carbohydrates, glycogen, stress, sleep, and hydration so you can stop letting daily weight changes discourage you and stay focused on what really matters.

In this episode you'll learn:

• Why hydration is essential for energy, performance, and recovery

• How dehydration impacts metabolism, digestion, and mental focus

• Why your weight can increase overnight without gaining fat

• How carbohydrates, glycogen, and water retention affect the scale

• How much water adults over 50 should drink

• Simple hydration habits you can start using today

If you're over 45 and want to lose 20+ pounds of stubborn body fat, get lean, strong, and lab-healthy without turning your life upside down, watch my free coaching case study to learn how my concierge 1-on-1 coaching program works.

https://coach.mikecolafitness.com/mike-cola-coaching