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The Wade Foster Show
By Wade FosterHealth & Fitness
The Wade Foster Show episodes
- How To Build Muscle After 40
Wade Foster explains why building and maintaining muscle after 40 matters for strength, independence, and long-term quality of life, and lays out practical training and nutrition guidance. He covers workout frequency, progressive overload, recovery, protein, creatine, and common habits that can undermine progress.
Chapters
00:00 Why muscle after 40 matters for everyday independence
02:15 Sarcopenia, body composition, and muscle as a longevity reserve
05:26 Anabolic resistance and changing testosterone levels
09:28 Can men still build significant muscle in their 50s and later?
10:58 Two to four weekly workouts: choosing frequency and splits
14:13 Stop confusing gym attendance with progress
18:43 Starting volume, recovery, and why muscle grows between workouts
22:09 Protein targets, meal distribution, and creatine
25:42 Common training mistakes, consistency, cardio, and alcohol
29:50 The key principles for building muscle after 40
Book a 1 on 1 call with Wade to discuss our health coaching options - https://calendly.com/teamxpc/xpc-introduction-call
33 min - How To Switch Off After Work
Wade Foster lays out a practical way for busy executives to stop carrying work into the evening and be more present at home. He explains why switching off is hard, then offers a five-step routine spanning the end of the workday, the commute, phone boundaries, meaningful attention, and protecting personal time.
Chapters
00:00 Why being physically home isn’t the same as being present
04:22 Three reasons work follows you home
07:11 Build a five-minute shutdown ritual
11:57 Turn the commute into a transition
17:16 Set a phone boundary for your first hour at home
20:49 Listen and connect instead of rushing to fix
24:26 Protect personal time on your calendar
27:50 Four habits to stop carrying into the evening
30:43 The warning in Tolstoy’s The Death of Ivan Ilyich
34:09 Wade’s five-step system for switching off
36:06 Ask what it’s like to spend time with you
Find out more about working with Wade 1 on 1 - https://www.xpcoaching.com/xpc-introduction
39 min - How To Fall Asleep Faster
This episode explores practical strategies to improve falling asleep faster quality. Wade Foster shares insights on sleep pressure, circadian rhythms, and techniques like breathing exercises and stimulus control to help busy professionals sleep better.
Key Topics
- Sleep pressure and circadian rhythm explained
- The impact of light exposure on sleep
- How caffeine affects sleep and how to manage it
- Creating a sleep-friendly environment
- Mental shutdown techniques for better sleep
- The role of temperature and relaxation routines
- Handling insomnia and sleep onset issues
- The importance of consistent sleep schedules
Want To Discuss Our Health Coaching Program?
Book A Call With Wade - https://calendly.com/teamxpc/xpc-introduction-call
31 min - How To Lose Fat Without Counting Calories
Wade Foster breaks down a practical fat-loss system for busy executives who want to get lean without weighing every meal or logging every bite.
The episode focuses on building habits that naturally create a calorie deficit, so your nutrition fits around work, travel, family, and social life instead of becoming a second job.
Key Topics
- Principles of weight loss and calorie deficit
- The role of protein in preserving muscle and satiety
- Visual cues and plate method for portion control
- Choosing low-calorie, high-volume foods
- Reducing eating opportunities and meal frequency
- Tracking calories and weight management
- Meal planning and consistency
- The importance of food quality over quantity
25 min - How to Grow Your Chest
**NEW*** Now Watch on Youtube
https://youtube.com/@wadefosterxpc?si=j3PHhBu_FuNwGaYh
Book a Complementary Call with Wade
https://calendly.com/teamxpc/introductioncall
Connect with Wade on LinkedIn:
https://www.linkedin.com/in/wadefostermsc/
Find Out More on the Website:
https://www.executiveperformancecoaching.co.uk/our-program
Contact Wade via Email
[email protected]
22 min - Social Media Vs. Your Health
**NEW*** Now Watch on Youtube
https://youtube.com/@wadefosterxpc?si=j3PHhBu_FuNwGaYh
Book a Complementary Call with Wade
https://calendly.com/teamxpc/introductioncall
Connect with Wade on LinkedIn:
https://www.linkedin.com/in/wadefostermsc/
Find Out More on the Website:
https://www.executiveperformancecoaching.co.uk/our-program
Contact Wade via Email
[email protected]
18 min - The Truth About Cortisol: Why Stress Isn’t the Enemy
**NEW*** Now Watch on Youtube
https://youtube.com/@wadefosterxpc?si=j3PHhBu_FuNwGaYh
Book a Complementary Call with Wade
https://calendly.com/teamxpc/introductioncall
Connect with Wade on LinkedIn:
https://www.linkedin.com/in/wadefostermsc/
Find Out More on the Website:
https://www.executiveperformancecoaching.co.uk/our-program
Contact Wade via Email
[email protected]
24 min - 5 Things I Was Completely Wrong About in Health
**NEW*** Now Watch on Youtube
https://youtube.com/@wadefosterxpc?si=j3PHhBu_FuNwGaYh
Book a Complementary Call with Wade
https://calendly.com/teamxpc/introductioncall
Connect with Wade on LinkedIn:
https://www.linkedin.com/in/wadefostermsc/
Find Out More on the Website:
https://www.executiveperformancecoaching.co.uk/our-program
Contact Wade via Email
[email protected]
27 min - How Millionaires Waste Money on Their Health
**NEW*** Now Watch on Youtube
https://youtube.com/@wadefosterxpc?si=j3PHhBu_FuNwGaYh
Book a Complementary Call with Wade
https://calendly.com/teamxpc/introductioncall
Connect with Wade on LinkedIn:
https://www.linkedin.com/in/wadefostermsc/
Find Out More on the Website:
https://www.executiveperformancecoaching.co.uk/our-program
Contact Wade via Email
[email protected]
24 min - The Executive Calendar Audit - Find Time for Your Health
**NEW*** Now Watch on Youtube
https://youtube.com/@wadefosterxpc?si=j3PHhBu_FuNwGaYh
Book a Complementary Call with Wade
https://calendly.com/teamxpc/introductioncall
Connect with Wade on LinkedIn:
https://www.linkedin.com/in/wadefostermsc/
Find Out More on the Website:
https://www.executiveperformancecoaching.co.uk/our-program
Contact Wade via Email
[email protected]
19 min
About The Wade Foster Show
From the publisher's feed
Hosted by Executive Health Coach, The Wade Foster Show equips high-performing leaders with the science and strategies to master health, energy, and longevity.
Join Wade for deep dives into mastering your lifestyle: exercise, nutrition, sleep, stress, and performance tools you can apply today
New episodes weekly.