Gut Health, Sleep Hacks & Time Under Tension: My Latest Over 40 Fitness Blueprint

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Summary Recap:

You aim for 170–200g of protein per day, averaging ~2100 calories, based on your Whoop-tracked expenditure (~2600 calories).
Food strategy:

Keto-focused but include carb refeeds midweek (e.g., half a baked potato) for hormonal balance.
Include organ meats via jerky (beef liver & heart) to avoid cooking them.
Avoid high-oxalate vegetables (e.g., spinach, kale), favor raw organic produce.
Dinner includes variety: ground turkey, wild salmon, corn tortillas, guacamole, eggs, and gut-healthy snacks like pumpkin seeds and cashews.

You prioritize blood glucose and insulin control by:

Eating fiber and protein first, carbs last.
Using psyllium husk before meals (working to upgrade to a mix of soluble and insoluble fiber based on recent podcast guest advice).

Gym workouts (Mon/Wed/Fri):

Full-body sessions using time under tension training (5–10 second reps, slower tempo).
Prioritize joint safety and mind-muscle connection.

Off days (Tues/Thurs/weekends):

Wear Hyperwear weight vest for added resistance during walks or errands.
Use JumpSport rebounder for low-impact cardio and pelvic floor engagement.
Skip extra modalities like yoga/boxing due to time and recovery focus.

Anti-inflammatory strategy:

Avoid processed foods.
Take Fusionary Formulas Turmeric Gold—high in curcumin—for inflammation support (after interviewing Dr. Shah).

Gut health strategy:

Recently tested with Tiny Health—superior reporting over past tests.
Implement daily food checklist (posted on your fridge) tailored to your unique microbiome issues.
Supplements include targeted probiotics or food-based fixes (based on test results).

New test goal: Improve score from 83 to 100 using personalized changes.
New experiment: Red light therapy for cellular-level inflammation reduction.

Optimized with:

Earlier bedtime, screen curfew.
Whoop tracking for HRV and recovery.
Magnesium Breakthrough (BiOptimizers) with a full spectrum of magnesium types—key to lowering blood pressure and improving sleep quality.
Glycine powder (discovered via ChatGPT) to boost nitric oxide, aiding sleep and overall circulation.

You acknowledge this pillar is deeply personal and harder to fix with supplements.
You focus on daily life improvements, maintaining low stress through structure and purpose.
While you don’t dwell on this topic in the episode, you emphasize continued self-work and awareness.

Used selectively—only when your diet doesn’t meet all needs.

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:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Katie Hopkins (continued)