Over 40 Fitness Hacks

Solving Chronic Pain with Systems Thinking : New Age Physical TherapyClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Rick Olderman - Physical TherapistNew Book: Pain PatternsWebsite: www.RickOlderman.comTopic: Chronic Pain, Frozen Shoulder, Neck Issues, and Practical Self-FixesGuest: Rick Olderman, PT with 30 years of experience and author of Pain Patterns🔧 Systems-Based Approach to Pain:Rick explains how traditional PT often fails chronic pain patients due to "component thinking.His systems-based method looks at how seemingly unrelated areas (like feet or hips) can cause pain elsewhere in the body (like the neck or lower back).Most spinal pain is driven by lower body dysfunction, particularly faulty movement patterns.🦴 Brad's Updates & Takeaways:Brad shares progress with his L5-S1 herniated disc recovery—Rick's advice (e.g., walking with bent knees, quad-focused stretching) has helped tremendously.A reminder: simple habits like not locking your knees while walking can reduce chronic issues.1. Frozen Shoulder:Early stages: not much can be done—let it run its course.Later stages (6+ months): Class 4 laser therapy has shown success by promoting nitric oxide release, which relaxes fascia and improves motion.Key issue: scapular movement is often ignored. True recovery requires restoring scapular mobility, not just shoulder ROM.2. Chest Pain (Costochondritis/Tietze Syndrome):Often misdiagnosed or unexplained.If pain persists beyond a few weeks, suspect mechanical causes—like a tight pectoralis minor or asymmetries in the rib cage.Pain might stem from old shoulder or pelvic issues pulling on rib attachments.3. Shoulder/Neck Pain on the Opposite Side:Peculiar but likely related to levator scapula tension pulling on cervical vertebrae.Dysfunctional scapular movement on one side can cause pain on the opposite side due to compensations.Stretching and scapular realignment often reduce symptoms quickly.4. Chronic Neck Pain & Headaches:Almost always traced back to scapular dysfunction, not just upper neck or trap muscles.Self-treatment: simple positional exercises like child’s pose to relieve depressed scapula.Consistency and correct technique matter more than quantity of exercises.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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Biohacking a Post-Vacation Weight Loss Stall: What My Tracker RevealedClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!🎙️ Podcast Summary: Breaking Another Weight Loss PlateauIn this episode, Brad Williams dives into his latest weight loss plateau challenge after returning from a 4-day vacation in Palm Springs. Despite sticking to his usual workouts and walking routine, Brad noticed a significant drop in his daily calorie burn—going from a consistent 2,600–3,200 range down to under 2,200, according to his Whoop tracker.Brad used ChatGPT as a sounding board to troubleshoot the issue and uncovered several likely causes:Post-vacation stress from alcohol, poor sleep, and inflammation.Loss of glutathione supplementation, which previously boosted his metabolism and HRV (heart rate variability).Possible thyroid downregulation and lowered BMR (Basal Metabolic Rate) due to stress.Compounding effects from four consecutive days of alcohol and junk food, which his body couldn't recover from as quickly as a typical weekend.Even after resuming clean eating and workouts, Brad's HRV remained suppressed, and his calorie expenditure stayed low. He suspects a combination of heat exposure, liver detox backlog, and sympathetic nervous system dominance may have extended his recovery.Recovery from extended stress (even moderate drinking) can take 7–10+ days.Your body adapts to short-term stress, but not always to extended ones.Fitness trackers aren’t perfect, but their trends are powerful biofeedback tools.ChatGPT and data analysis can reveal deeper insights like thyroid suppression that might not be immediately obvious.Prioritize sleep, hydration, electrolytes, and zone 2 cardio.Track calorie burn daily and adjust food intake to match.Stay patient and avoid overcorrecting with extreme workouts.Use tools like Whoop for trend tracking—even if the exact numbers aren't perfect.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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Longevity & Detox Power of C60: A Deep Dive with a ToxicologistClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Dr. Joe Nieusma - Live Longer Labs - Toxicologistwww.SuperiorToxicology.comLiveLongerLabs.com (Use code DRJOE15 for a discount)🎙️ Episode Summary: Brad Williams x Dr. Joe Nieusma – Longevity, Detox, and C60In this info-packed episode, Brad Williams sits down with Dr. Joe Nieusma, a veteran toxicologist with over 37 years of experience, to explore cutting-edge strategies for longevity and detoxification. Dr. Joe shares insights from his work in pharmaceutical safety, his consulting business Superior Toxicology, and his partnership with Live Longer Labs.🔍 Topics Covered:Dr. Joe’s Toxicology Background: From pharmaceutical exposure limits to supplement safety, Joe explains how he helps reduce human toxic load.Polypharmacy & "Dr. Joe for Hope" Program: Joe helps individuals reduce their medication burden safely by reviewing drug and supplement stacks and giving practical strategies to discuss with doctors.C60 (Carbon 60): A powerful antioxidant shown to potentially extend lifespan, improve telomere length, and target zombie cells (senescent cells). C60 is 172x more powerful than vitamin C and is most effective when taken in pure, solvent-free form—like that made by Live Longer Labs.Oxidative vs. Antioxidative Therapy: Dr. Joe’s two-pronged approach to longevity—combining antioxidants like C60 with detoxifying practices such as chlorine dioxide, ozone, or hyperbaric oxygen therapy.Mitochondrial Health, Cortisol, and Aging: How chronic stress and poor sleep reduce recovery and healing, and how simple lifestyle tweaks can help reverse aging trends.Live Longer Labs’ New Nootropic “Einstein”: A soon-to-launch brain supplement that boosts mental clarity and neuron activity by 500%, using a patented ketone + C60 combo that crosses the blood-brain barrier.Supplement Safety: Joe warns against high-dose misuse of natural products like turmeric and stresses the importance of moderation, purity, and understanding interactions—even among "natural" remedies.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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

The Truth I Never Knew About Hydrogen Water: Healing, Recovery, and LongevityClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Greg - The Hydrogen Man - Molecular Hydrogen Therapy Specialist and Researcher🎥 YouTube: Uprising144K📸 Instagram: @Uprising144K🐦 Twitter/X: @Uprising144K🔗 Rumble: Uprising144K📧 Email: uprising4k@gmail.com (include phone number for consult requests)In this episode of Over 40 Fitness Hacks, Brad sits down with Greg, widely known as The Hydrogen Man, to explore the truth about hydrogen water, why most products fail, and how molecular hydrogen helped him heal from multiple chronic illnesses.Greg shares his personal health journey from being bedridden with autoimmune disease and heart issues to full recovery—using clean water, hydrogen protocols, and a fiber-rich diet. He breaks down the science, myths, and benefits of hydrogen water, including why purity and delivery methods matter, and how this simple molecule supports gut health, brain health, skin, recovery, and even anti-aging.Greg’s powerful health transformation storyThe limitations of Western medicine and wellness misinformationWhy most hydrogen water products don’t work (and could be dangerous)The #1 hydrogen machine trusted by Japanese hospitalsThe difference between alkaline, reverse osmosis, and carbon-distilled waterHow hydrogen acts as a selective antioxidant to combat inflammation and free radical damageGreg’s daily hydrogen + nutrition protocolThe connection between hydrogen, gut health, and nutrient absorptionFiber’s underrated role in the body’s ability to produce its own nutrientsHow hydrogen water boosts recovery, endurance, and brain healthHolyHydrogen.com – Japanese-made hydrogen generator MyPureWater.com – Carbon distillers for ultra-clean waterPurium Power Shake – Real food nutrient powder Greg uses (Code: uprising144k)YouTube Video References:#337 – Protocols for hydrogen use#388 – Deep dive on water filtrationIf 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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Why Your Fat Loss Stalls—Even When You're Doing Everything RightClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!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 weekendsWhy alcohol may slow fat loss for 24–48 hoursHormonal factors like cortisol, thyroid, and testosterone that may cause water retention or muscle lossAdjusting his plan with refeed days, smarter calorie targets, and more walkingUsing ChatGPT to troubleshoot the plateau and refine his strategyBrad 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 workHormones matter more as you get leanerFocus on consistency, tracking, and recoveryYou don’t need to give up social life to hit your goals💥 Join the free SKOOL group (before it becomes paid!): Search “Over 40 Fitness Hacks SKOOL” or use the link in Brad’s bio. First 100 members get free lifetime access!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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Mastering Time Management Over 40: Fitness, Flexibility & Weekly PlanningClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Anna Dearmon Kornick - Time Managment Podcast: It’s About Timewww.AnnaDKornick.comIn this energizing episode, Brad Williams welcomes Anna Dearmon Kornick, time management coach, podcast host of It’s About Time, and author of Time Management Essentials, to discuss how busy adults—especially those over 40—can take back control of their time and make room for health and fitness.Anna shares practical strategies like:The 30-Minute Weekly Planning Session She emphasizes the power of taking just 30 minutes before the week begins to plan meals, workouts, and obligations. This helps spot time obstacles before they derail your health goals.Plan A & Plan B Workout Slots Build flexibility into your schedule. If your Plan A workout (say, early morning) gets derailed, having a pre-scheduled Plan B backup time keeps you consistent.Bare Minimum vs. Best Case Scenario Workouts To avoid the “all or nothing” mindset, define a simple fallback like a 20-minute walk on tough days—this preserves momentum without burnout.Accountability Partner Having someone to check in with dramatically increases follow-through—just be sure they’re consistent and committed (not a flake!).Combining Workouts with Social Time or Tasks Brad and Anna both love pairing fitness with other goals, like using walks to create social media content or socialize with friends for a two-in-one benefit.They also discuss tools Anna uses like Google Calendar for time blocking and Asana for managing task overload with clear project boards—though Brad sticks with simple phone notes for now.Anna promotes her free Take Back Your Time Challenge, a five-day immersive event where participants dive into creating a more aligned, balanced, and intentional life. It’s hosted via Facebook Live with a VIP Zoom upgrade option.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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Think Like an Athlete: Peak Performance Over 40 Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Andres Ayesta - DieticianInstagram: @andresayestaYouTube: Andres AyestaWebsite: PlanosNutrition.comIn this episode, Brad Williams welcomes Andres Ayesta, registered dietitian and founder of Planos Nutrition, to dive deep into peak performance strategies for men—especially those over 40. Andres shares his personal journey from aspiring doctor in Venezuela to top-level sports dietitian, working with elite athletes across the NFL, MLB, and more.The conversation covers:Mindset lessons from pro athletes and how everyday men can adopt a performance-focused lifestyle.Andres’ signature “Three R” framework for transformation:Reset: Audit your current nutrition and lifestyle habits.Rebuild: Shift to flexible, goal-aligned systems (no rigid meal plans).Retain: Build sustainable frameworks to maintain results long-term.He also introduces the “Core Five” daily habits for a strong foundation:Prioritize protein.Stay hydrated.Get enough fiber.Don’t skip meals (especially relevant for men trying to avoid nighttime binges).Prioritize movement—even in short bursts.Brad and Andres also discuss advanced strategies like macro tracking and supplement use—only after foundational habits are in place. They both agree: most men over 40 are looking for longevity, not six-pack abs, and that means building a life that’s strong, balanced, and sustainable.🔬 Andres teases upcoming experiments on his YouTube and Instagram, where he'll test both a Whole Foods diet with seed oils and a 30-day carnivore diet, measuring performance and biomarkers.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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

My Top Fitness Wins After 40: Smarter Workouts, Fasting, and Biohacks That Changed EverythingClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!In this episode, Brad Williams, host of Over 40 Fitness Hacks, reflects on his top fitness wins over the last 15+ years as a gym owner, trainer, and health podcaster. From launching Evolve Gym in 2011 to adopting biohacking protocols in his 40s, Brad walks listeners through the most impactful strategies that helped him stay lean, healthy, and mentally sharp—especially after turning 40.Circuit Training: His gyms focused on circuit-style workouts—mixing strength and cardio—which kept clients (and himself) lean and athletic with efficient time use.Time Under Tension (TUT): Inspired by SmartFi Method, Brad discovered that slowing exercises down for muscle tension was just as effective as heavy lifting with less joint strain."Less is More" Approach: He now trains smarter—not harder—by focusing on minimal effective doses of exercise that reduce injury risk and improve recovery.Keto & Low-Carb Paleo: After testing all major diets, keto gave him the best results for mental clarity, fat loss, and managing depression—especially through insulin control.Intermittent & Extended Fasting: Combining low-carb with intermittent fasting (and 36-hour fasts monthly) led to dramatic improvements in blood markers, insulin sensitivity, and visceral fat reduction.Liver Health: After a naturopathic consultation, Brad targeted liver repair with Pure Health supplements, which reversed signs of liver stress and flattened his stubborn upper belly fat.SmartFi Machines: Used AI-powered resistance equipment to measure performance and discovered he could achieve major gains with just 1–2 intense workouts weekly.Supplements That Worked:Magnesium Breakthrough (BioOptimizers): The only supplement that significantly lowered his high blood pressure.Lifewave Patches: Helped heal a SLAP tear in his shoulder and improved his glutathione levels, boosting energy and recovery.Tiny Health Gut Testing: Revealed and helped resolve gut imbalances and food sensitivities like gluten and eggs, reducing inflammation and digestive issues.Brad highlights his free SKOOL community for people over 40, offering personal training advice, Q&As, and collaboration with health experts. Once the group hits 100 members, it will shift to a paid model.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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Peptides Over 40: Burn Fat, Boost Recovery & Hack LongevityClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Michelle Zellner - Better Beingswww.BetterBeings.netMake Wellness Peptide Store:Podcast Summary: Over 40 Fitness Hacks — Interview with Michelle Zellner on Peptides & LongevityIn this episode, Brad Williams welcomes Michelle Zellner for her third guest appearance—the first to hit that milestone on the Over 40 Fitness Hacks podcast. Together, they explore the world of peptides, discussing what they are, how they work, and why they could be the missing link in your weight loss, recovery, and longevity game over 40.What Are Peptides?Chains of amino acids that act as messengers in the body.Your body naturally produces peptides—like insulin—but modern science can now identify and supplement bioactive peptides (those that signal specific biological functions like fat burning, energy production, and muscle growth).Why Peptides Matter Over 40As we age, the body’s ability to produce essential peptides and perform key functions (e.g., metabolism, muscle repair, liver detox) declines.Supplementing smartly with targeted peptides could help fill in these performance and health gaps.Michelle's Personal ExperienceMichelle shares her extremely low leptin levels (a hormone responsible for satiety), validating her lifelong struggle with constant hunger—despite following a clean, high-protein lifestyle.Using peptide-based supplements (specifically from a company called Make Wellness), she reports improved appetite regulation, fat loss, energy, and recovery, especially from their Fit and Lean products.Make Wellness & AI-Powered PeptidesMake Wellness formulates AI-driven, plant-based peptide supplements.Their unique delivery matrix helps peptides survive digestion and reach target systems (e.g., muscle, metabolism, brain).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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

The 20-Minute Workout That Builds Muscle Fast: EMS Training.Click On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Conrad Sanchez - EMS Personal Trainerwww.conrademsfitness.comSocials: @conradfitnessIn this episode of the Over 40 Fitness Hacks podcast, host Brad Williams speaks with Conrad Sanchez of Conrad Fitness, a seasoned trainer with over six years of experience in whole-body EMS (Electro Muscle Stimulation). They dive deep into EMS technology, its effectiveness, and its suitability for busy professionals, injured clients, and anyone looking for efficient, low-impact strength training.Conrad’s Background: A 15-year personal trainer, Conrad discovered EMS through an investor aiming to bring the technology from Brazil to the U.S. He became an educator for XBody and has since trained clients ranging from diabetics to busy moms to executives.What is EMS? EMS involves wearing a suit with electrodes that stimulate all major muscle groups. It delivers 85 Hz with a 350 pulse width, simulating 1.5–2 hours of weightlifting in a 20-minute session. It targets type II muscle fibers immediately—great for building strength fast.Benefits of EMS:Increases strength and muscle recruitmentImproves body composition (as measured by calipers and circumference)Low joint impact makes it ideal for people with injuries or limited range of motionCan improve VO2 max and HRV, though results varyEMS vs. Traditional Training: EMS is ideal for efficient strength training, especially when time is limited. While some attempt to pair it with yoga, biking, or other activities, Conrad recommends focusing on strength sessions for best results.Limitations and Misconceptions:EMS isn’t magic—you can’t out-train a bad dietNot ideal for targeting muscles like calves or forearms due to fiber type and risk of over-tighteningConsumer suits are simplified and not as customizable; education is essential to avoid misuse and injurySafety Warning: Brad and Conrad discuss EMS misuse cases, including a person who overdid it during a bootcamp and suffered rhabdomyolysis and temporary kidney issues—underscoring the need for proper guidance.Business Opportunities: Conrad offers:In-person EMS sessions in LAVirtual and in-person workshops for trainersBusiness consulting for gyms adding EMS servicesTrainer education across the U.S., aiming to build a trusted national EMS trainer networkEMS can be a game-changer for strength training, especially for those over 40 looking for maximum efficiency with minimal wear and tear. Conrad encourages anyone interested—whether clients or fitness pros—to reach out for education or training.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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV