Over 40 Fitness Hacks 576: Brad Williams - Why Your Fat Loss Stalls (Even When You're Doing Everything Right)
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
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