Over 40 Fitness Hacks 588: Brad Williams - Why I’m Changing My Fitness Routine After Hernia Surgery
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Episode Summary – Post-Hernia Recovery & New Fitness PlanRecovery Context
Brad Williams (Over 40 Fitness Hacks) shares his post-hernia surgery update and how the recovery process is forcing him to pause and re-evaluate his approach. While the downtime is frustrating, it’s giving him space to reset his training and nutrition strategy.
Protein-focused intermittent fasting: 180–200g of protein across 2 meals daily.
Routine:
3 full-body gym sessions (30 minutes, time under tension, circuit style).
PT/rebounding on Tues & Thurs.
Daily 1–2 mile walks.
Planned HIIT trampoline sessions (not always done).
Supplements: Glutathione patches boosted caloric expenditure and energy when used, but results declined after stopping.
Routine stagnation: Same workouts/walks no longer elevate heart rate beyond Zone 2.
Calorie balance: Needs ~1800–2000 calories daily to feel good, but weight loss requires dipping to ~1500, which tanks energy, hormones, and libido.
Reluctant to adopt other cardio forms (boxing, yoga, pilates) despite potential benefits.
Not interested in “outworking” calories with marathon-style activity like his brother’s volleyball sessions.
Red light therapy (Trifecta Light): Tried 12 sessions ($200 unlimited). Minimal personal results (slight arm nerve relief), but his 80-year-old mom noticed some weight loss. Brad is skeptical it’s worth it for him long-term.
Glutathione patches (Lifewave): Previously the best measurable boost on Whoop data, may revisit later.
Testing over supplement overload: Pausing new supplement trials to focus on his own experiment with diet/training changes.
Nutrition Shift:
Move from 2 meals → 3 meals daily.
Increase protein to 225–250g/day (all from real meat, no whey or pea protein).
Lunch carries most carbs/fats, dinner focuses on salad + lean proteins (Mediterranean style: fish, chicken, crab, scallops).
Maintain monthly 36–48 hour fasts for autophagy, while loosening daily fasting windows.
Training Adjustments:
Recommit to HIIT once per week (30s on/off on rebounder with vest, dumbbells, band, oxygen mask).
Keep gym/rehab/walking structure, but recognize the need for stimulus change if progress stalls.
Biohacker’s Edge:
Lean on protein-driven thermogenesis and added lean mass to naturally raise BMR.
Hold off on glutathione patches until he proves the new plan works.
If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:
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