The FIT40 Podcast

In this episode, I sit down with Dr. Christle Guevarra—physician, strength athlete, and co-author of Bodybuilding Anatomy—to unpack the truth about GLP-1 medications like semaglutide & tirzepatide, how they impact muscle mass and metabolism, and what coaches and clients over 40 need to know. We talk about bone density, strength training differences between men and women, how to coach someone on GLP-1s responsibly, and why mindset—not just macros—makes or breaks long-term success. This one’s full of real talk, practical advice, and a lot of laughs.

HOW TO FIND DR GUEVARRA:

Instagram: https://www.instagram.com/dr.christle/

FIT40 LINKS

✅ Want to get your nutrition on track?

Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​

✅ Do you thrive on monthly challenges and group support?

Check out FIT40 Group Coaching by clicking this link: https://coach.everfit.io/package/BG758131

​✅ Need professional level 1:1 accountability to help you finally reach your goals?

Check out FIT40 Coaching by clicking this link: https://fit40coaching.com/

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

Link for Group Coaching Info: https://coach.everfit.io/package/BG758131

In this episode of the FIT40 podcast, I discuss how busy parents can stay fit during the summer months. I identify common obstacles such as vacations, kids' summer camps, and work events that can disrupt fitness routines. I also emphasize the importance of maintaining a flexible and simple fitness plan, including strategies like strength training, walking, and mindful nutrition. Along with that I also introduced my new group coaching and community support as valuable resources for achieving fitness goals.

Chapters

00:00 Introduction to Summer Fitness Challenges

02:43 Identifying Obstacles to Staying Fit

05:53 Strategies for Maintaining Fitness During Summer

11:42 Nutrition Tips for Summer and Vacation

14:30 Coaching Opportunities and Community Support

FIT40 LINKS

​✅ Need professional level accountability to help you finally reach your goals?

Check out FIT40 Coaching by clicking this link: https://fit40coaching.com/

​✅ Want to be part of a supportive community with group calls, simple nutrition tracking, and customizable workouts?

Check out FIT40 Group Coaching by clicking here: https://coach.everfit.io/package/BG758131

✅ Want to get your nutrition on track?

Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode, I’m joined by Vinny Russo—clinical nutritionist, personal trainer, and new dad—for a no-BS conversation on blood work, functional medicine hype, and how to actually get results without chasing 500 lab markers or miracle supplements. We dive into the difference between real coaching and overstepping your lane, how to use a primer phase before cutting, why rush cuts come with a cost, and how GLP-1 meds can be helpful if used the right way. This one’s packed with gold.

HOW TO FIND VINNY:

Instagram: https://www.instagram.com/vinnyrusso_balancedbodies/

Website: https://www.balancedbodies.io/

FIT40 LINKS

✅ Want to get your nutrition on track?

Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​

✅ Do you thrive on monthly challenges and group support?

Check out FIT40 Group Coaching by clicking this link: https://coach.everfit.io/package/BG758131

​✅ Need professional level accountability to help you finally reach your goals?

Check out FIT40 Coaching by clicking this link: https://fit40coaching.com/

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I break down what really causes workout injuries for adults over 40—and how to avoid them. From stress and sleep to exercise form and load management, I cover the common mistakes that lead to pain and setbacks. I also share how to train smarter with graded exposure, intentional movement, and simple tweaks that help you stay strong and resilient long-term. Whether you're just getting back into fitness or want to keep making progress without the setbacks, this one’s for you.

FIT40 LINKS

✅ Want to get your nutrition on track?

Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​

​✅ Need professional level accountability to help you finally reach your goals?

Check out FIT40 Online Coaching by clicking this link: https://fit40coaching.my.canva.site/application​

​✅ Do you require scheduled personal training sessions to guarantee you get your workouts done?

Claim your 1 Week Free online over Zoom or in-person (located in Greenville, NC) by clicking this link: https://fit40coaching.my.canva.site/personaltraining

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I’m joined once again by Tom Sheppard, head coach of Elite FTS and Tib Army, to dig into what actually matters when it comes to lasting fitness results. We talk about the difference between IQ and EQ in coaching, why long-term consistency beats short-term perfection, and how to align your training with your real goals—not just what sounds good. If you’ve ever felt stuck, overwhelmed, or burned out, this conversation will give you the clarity and motivation to train smarter and stay in it for the long haul.

Watch part 1:

HOW TO FIND TOM:

Instagram: https://www.instagram.com/phoenixperformancetraining/

EliteFTS Articles: https://www.elitefts.com/education/create-a-whole-body-training-program/

Table Talk Podcast:

FIT40 LINKS

✅ Want to get your nutrition on track?

Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​

​✅ Need professional level accountability to help you finally reach your goals?

Check out FIT40 Online Coaching by clicking this link: https://fit40coaching.my.canva.site/application​

​✅ Do you require scheduled personal training sessions to guarantee you get your workouts done?

Claim your 1 Week Free online over Zoom or in-person (located in Greenville, NC) by clicking this link: https://fit40coaching.my.canva.site/personaltraining

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I break down the big question: is cheese actually bad for you? We dive into the truth about saturated fat, cholesterol, and heart disease risk—especially for people over 40. I share real client examples, explain how to calculate your daily saturated fat limits, and offer simple food swaps to improve your health without ditching your favorite meals. If you’re confused about dairy, fat, and what “healthy” really looks like, this episode gives you the tools and clarity to make informed choices.

FIT40 LINKS:

✅ Want to get your nutrition on track?

Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​

​✅ Need professional level accountability to help you finally reach your goals?

Check out FIT40 Online Coaching by clicking this link: https://fit40coaching.my.canva.site/application​

​✅ Do you require scheduled personal training sessions to guarantee you get your workouts done?

Claim your 1 Week Free online over Zoom or in-person (located in Greenville, NC) by clicking this link: https://fit40coaching.my.canva.site/personaltraining

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot:

https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I sit down with Barbie Boules, a registered dietitian known as the Cognition Dietitian, to unpack the real science behind midlife health for women. We cover everything from dementia and Alzheimer's prevention, blood pressure and visceral fat, to muscle loss, gut health, and the misconceptions around calories and hormones. If you're navigating perimenopause or just want clear, actionable steps to protect your brain and body, this is the episode you’ve been waiting for. Barbie delivers the kind of practical advice that cuts through the noise and helps you take back control of your health.

HOW TO FIND BARBIE:

Instagram: https://www.instagram.com/the_cognition_dietitian/

Website: https://www.barbieboules.com/

FIT40 LINKS

✅ Want to get your nutrition on track?

Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​

​✅ Need professional level accountability to help you finally reach your goals?

Check out FIT40 Online Coaching by clicking this link: https://fit40coaching.my.canva.site/application​

​✅ Do you require scheduled personal training sessions to guarantee you get your workouts done?

Claim your 1 Week Free online over Zoom or in-person (located in Greenville, NC) by clicking this link: https://fit40coaching.my.canva.site/personaltraining

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot:

https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I break down everything you need to know about creatine—especially if you’re over 40 and looking to build strength, improve performance, and support long-term health. We’ll cover the benefits, the science behind how it works, who should or shouldn't take it, the best type to buy, and which brands I trust. Whether you’ve been curious about creatine or confused by the hype, this episode will help you make an informed decision and avoid wasting money on overhyped products.

CREATINE LINKS

Legion: https://legionathletics.com/products/supplements/micronized-creatine-monohydrate/

Optimum Nutrition: https://a.co/d/0WmjaRk

Jocko Fuel Creatine: https://jockofuel.com/products/jocko-creatine?variant=49526818636071

MyProtein Creatine:

https://us.myprotein.com/p/sports-nutrition/creatine-monohydrate-powder/10852411/?affil=thgppc&affil=thggpsad&switchcurrency=USD&shippingcountry=US&gclsrc=aw.ds&product_id=10852414&gclid=Cj0KCQjw9O_BBhCUARIsAHQMjS7Td_sLoBtyF5m37hx9ju43UmYzK09lkcuOJXC4hWji6R9CPVlchVQaAk9eEALw_wcB&kwds=&thg_ppc_campaign=22257966687&gbraid=0AAAAADuhnyHJe_G4_G7b3vRsZNzFNxXiI&gad_campaignid=22268438041&gad_source=1&variation=10852414&adtype=pla_with_promotion&shoppingpid=30_Percent_Off_Selected

FIT40 LINKS

✅ Want to get your nutrition on track?

Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​

​✅ Need professional level accountability to help you finally reach your goals?

Check out FIT40 Online Coaching by clicking this link: https://fit40coaching.my.canva.site/application​

​✅ Do you require scheduled personal training sessions to guarantee you get your workouts done?

Claim your 1 Week Free online over Zoom or in-person (located in Greenville, NC) by clicking this link: https://fit40coaching.my.canva.site/personaltraining

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I sit down with Melody Schoenfeld—record-holding powerlifter, strongwoman, author, and vegan metal singer—to explore what it really takes to build lasting strength. We dive into the difference between absolute and relative strength, why women should lift heavier, how to train around pain instead of through it, and the lifestyle habits that keep you lifting strong for decades. This is a must-listen for anyone serious about training smart, aging well, and staying resilient for the long haul.

HOW TO FIND MELODY:

Instagram: https://www.instagram.com/5ftoffury1/

Melody’s Books: https://www.amazon.com/stores/author/B077TL7Q5N/allbooks?ingress=0&visitId=5db76f6e-71db-4e2e-8351-e652a5bc8d73&ref_=ap_rdr&ccs_id=dc3a4758-31d5-4836-a846-098ea36a5909

FIT40 LINKS

✅ Want to get your nutrition on track?

Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​

​✅ Need professional level accountability to help you finally reach your goals?

Check out FIT40 Online Coaching by clicking this link: https://fit40coaching.my.canva.site/application​

​✅ Do you require scheduled personal training sessions to guarantee you get your workouts done?

Claim your 1 Week Free online over Zoom or in-person (located in Greenville, NC) by clicking this link: https://fit40coaching.my.canva.site/personaltraining

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 podcast, we dive deep into the most important numbers to focus on to get fit and stay fit for life when it comes to lifestyle management. We cover key health metrics like blood work, cardio, and strength standards that can have a profound impact on your overall wellbeing. Discover practical tips to optimize your cholesterol, blood pressure, A1C, and waist circumference - all essential markers for longevity. Plus, learn science-backed exercise guidelines to improve your cardiac health and build functional strength. This comprehensive guide provides the roadmap to take control of your fitness and wellness at 40 and beyond.

FIT40 LINKS:

Toned In 20 Workouts: https://fit40-online-coaching.kit.com/1f640492ff

Book Your Free Nutrition Assessment: https://calendly.com/coachfitzz/assessment

FIT40 Coaching Info & Application: https://fit40coaching.my.canva.site/application

FIT40 Family Facebook Group: https://www.facebook.com/groups/fit40family

AFFILIATE LINKS:

Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40

Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8e

CONNECT WITH ME ONLINE

Facebook: https://www.facebook.com/bryan.fitzsimmons

Instagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠

Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pc

Youtube: https://www.youtube.com/@bryan_fit40

CITATIONS

Mile Run Standards – Citations & Sources

Blair SN, et al. (1996).

Influences of cardiorespiratory fitness and other precursors on cardiovascular disease and all-cause mortality in men and women. JAMA.

▸ Demonstrates strong correlation between cardiorespiratory fitness and mortality.

American College of Sports Medicine (ACSM)

Guidelines for Exercise Testing and Prescription, 10th ed.

▸ Provides normative values for VO₂ max and field tests like the 1-mile run.

Cooper KH (1968).

A means of assessing maximal oxygen intake. Correlation between field and treadmill testing. JAMA.

▸ Foundational study introducing the Cooper test and correlating running distance/time to aerobic capacity.

10-Mile Bike Standards – Citations & Sources

Cooper Institute

The Cooper Test Manual (Bike variant).

▸ Adaptation of the original Cooper test for stationary and road bikes.

Kodama S, et al. (2009).

Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events. JAMA.

Ainsworth BE, et al. (2011).

Compendium of Physical Activities: Classification of energy costs of human physical activities.

▸ Supports METs estimation for cycling time trials.

British Cycling Time Trial Norms

▸ Competitive amateur cycling data used for benchmarking 10-mile efforts.

Push-Up Standards – Citations & Sources

Yang J, et al. (2019).

Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Network Open.

▸ Men completing ≥40 push-ups had dramatically lower cardiovascular event risk.

ACSM & NSCA Normative Data

ACSM’s Fitness Assessment Manual

NSCA’s Essentials of Strength Training and Conditioning

▸ Provide age- and sex-specific push-up standards.

Kraschnewski JL, et al. (2013).

Is strength training associated with mortality benefits? Prev Med.

Chin-Ups / Inverted Rows – Citations & Sources

Rantanen T, et al. (1999).

Midlife muscle strength and human longevity up to age 100 years. J Gerontol A Biol Sci Med Sci.

▸ Strength and functional movement as predictors of longevity.

ACSM Guidelines & NSCA Standards

▸ Norms for bodyweight strength tasks including pull-ups and rows.

Army Physical Fitness Test (APFT) & USMC Standards

▸ Used to create practical strength thresholds for chin-ups by age/sex.

Fagan JM, et al. (2020).

Maximal upper-body strength and pull-up performance in physically active adults.

▸ Correlates pull-up performance with upper body strength and endurance.

Reverse Lunge Standards – Citations & Sources

Schoenfeld BJ, et al. (2016).

Resistance training volume enhances muscle hypertrophy. J Strength Cond Res.

Cook G. (2010).

Movement: Functional Movement Systems.

▸ Assesses quality and asymmetry in single-leg patterns like lunges.

Kraemer WJ & Ratamess NA. (2004).

Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc.

ACSM’s Position Stand on Resistance Training for Healthy Adults

▸ Confirms efficacy and safety of loaded single-leg exercises for aging resilience.

Functionally-relevant studies on fall risk and lower-body strength

Hughes VA, et al. (2001). Age-related changes in strength and performance.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com