Over 40 Fitness Hacks

Why You Shouldn’t Forget Your Fiber In Your Protein Shakes Click Here for a FREE 15 min Zoom Consultation With Brad: In the podcast transcript, Brad Williams from Over 40 Fitness Hacks discusses the significance of fiber intake alongside protein shakes for optimal health and weight management. He addresses the challenges of meeting protein requirements and emphasizes the importance of checking the nutritional content of protein shakes for protein, carbs, fats, and notably, fiber. Brad recalls insights from a previous guest, Michelle Zellner, stressing the necessity of combining protein, fat, and fiber in each meal. He shares his personal experience with maintaining fiber intake, particularly on a low-carb keto diet, and the realization of lacking fiber in his protein shakes. To address this deficiency, Brad experimented with various sources of fiber, eventually opting for psyllium husk as a supplement. He highlights the adverse effects of certain fiber supplements containing additives like aspartame and advises caution in selecting alternatives like monk fruit and stevia. Brad explores natural sources of fiber, including berries, avocados, seeds, leafy greens, grains, and nuts, stressing the importance of researching recommended daily fiber intake (RDA) and personal tolerance levels. Furthermore, Brad delves into the thermogenic effect of food (TEF), highlighting protein's high TEF score for building lean muscle mass and boosting metabolism. He explains how incorporating fiber, with its significant TEF score, can enhance weight loss efforts and recommends selecting high-fiber vegetables for optimal nutrition. Brad concludes by cautioning against inaccuracies in measuring dietary fats, highlighting their impact on calorie consumption. He encourages listeners to continually optimize their diets while balancing fitness goals and social activities for long-term health and motivation. 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

Optimizing Your Diet: How To Perfect Your Macros and Calorie Tracking Click Here for a FREE 15 min Zoom Consultation With Brad: Legion Athletics Macro Calculator In this podcast episode, Brad Williams, host of Over 40 Fitness Hacks, discusses the importance of tracking macros and calories for effective diet management. He introduces a macro calculator called Legion Athletics, expressing his preference for its simplicity and unique features. Brad emphasizes the need for occasional adjustments in one's diet based on changing activity levels and goals. He guides listeners through the calculator, highlighting factors such as gender, weight, height, age, and activity level. Brad also touches on goal selection, mentioning the trade-offs between rapid weight loss and muscle preservation. The podcast delves into choosing a formula for calorie calculation, with Brad favoring the Mifflin formula. He explains the significance of dietary preferences, including balanced, low carb, high carb, high protein, ketogenic, or custom options. Brad shares his personal experience using the calculator, detailing how it recommended adjustments to his calorie and macronutrient intake based on his activity level and goals. He notes the importance of gradual changes and the need to assess results over a few weeks. Additionally, Brad discusses his own diet, focusing on a ketogenic approach, and provides insights into adjusting protein, fat, and carbohydrate intake. He cautions against drastic calorie reductions and emphasizes the need for a balanced approach to avoid triggering the body's survival mode. Brad concludes by advising listeners to make small, sustainable tweaks to their diets and to consider factors like weekend indulgences when adjusting their nutrition plans. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.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

Aphrodisiacs And Holistic Health Secrets For Sexual Health Click Here for a FREE 15 min Zoom Consultation With Brad: Susan Bratton - Intamacy Expert ⁠www.SusanBratton.com⁠ ⁠Newsletter: www.BetterLover.com⁠ In this podcast interview, Brad Williams of Over 40 Fitness Hacks discusses various topics with intimacy expert Susan Bratton. They delve into the connection between nutrition, gut health, and aphrodisiacs. Susan emphasizes the importance of maintaining a healthy gut, highlighting the role of motility in enhancing detoxification systems and hormone production. She introduces five well-studied aphrodisiacs: cacao (dark chocolate), maca (Peruvian root vegetable), tribulus terrestris, fenugreek, and tongkatali, explaining their effects on hormone pathways and blood flow. The conversation extends to the significance of holistic health, incorporating prebiotics, postbiotics, and symbiotics for a robust gut microbiome. Susan advises starting with small doses of herbal libido supplements, cycling through different options to prevent acclimation. Additionally, she explores the benefits of semen as an aphrodisiac, detailing its various components and their positive effects on overall health. The discussion shifts to Brad's personal experiences with testosterone-boosting supplements and the importance of moderation. Susan underscores the need for individuals to start small, test everything, and herb cycle to avoid overproduction of hormones. They touch upon spermidine, found in semen and breast milk, and its role in cellular renewal through autophagy. Susan shares insights into her own health practices, including the use of supplements like primidine from Oxford Health for autophagy, intermittent fasting, and stem cell therapy for regenerating ACLs. The conversation concludes with a focus on longevity, healthy aging, and the exchange of ideas between Brad and Susan regarding their respective approaches to maintaining vitality and well-being. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.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

Women's Sexual Health and Intimate Wellness Over 40 Click Here for a FREE 15 min Zoom Consultation With Brad: Todays Links: www.OrgasmicCrossTraining.com www.FemiWave.com www.PleasureProtocol.com Susan Bratton - Intamacy Expert ⁠www.SusanBratton.com⁠ ⁠Newsletter: www.BetterLover.com⁠ In this podcast interview, Brad Williams of Over 40 Fitness Hacks speaks with intimacy expert Susan Bratton about women's sexual health as they age. Susan discusses common issues women face, including difficulty achieving orgasm, loss of lubrication, and urinary incontinence due to aging and hormonal changes. She emphasizes the importance of understanding women's genital anatomy, explaining that women have as much erectile tissue as men but require more time and stimulation for engorgement. Susan provides insights into addressing these challenges, recommending strategies such as nitric oxide supplementation, a healthy diet, and the use of CBD-based lubricants. She introduces the concept of "orgasmic cross-training," involving the activation of various vulva tissues for enhanced pleasure. Additionally, Susan discusses two treatments, FemiWave and the Vagina Device, to reverse atrophy, improve lubrication, and enhance pleasure. She highlights the benefits of CBD products in sexual wellness, including an awakening oil, lubricant, and CBD suppository. Susan also shares her personal fitness routine, emphasizing the importance of maintaining vascular health and boosting mitochondria for better sexual experiences as one ages. Overall, the conversation provides valuable insights into addressing and enhancing women's sexual health as they navigate the aging process. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.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

Biohacking Men's Sexual Health For Over 40 Click Here for a FREE 15 min Zoom Consultation With Brad: Todays Links: ⁠Male Whopper⁠ ⁠www.PumpingGuide.com⁠ Step By Step Podcasting Link! Descript Editing Software Link! Susan Bratton - Intamacy Expert ⁠www.SusanBratton.com⁠ ⁠Newsletter: www.BetterLover.com⁠ In this podcast interview, Brad Williams of Over 40 Fitness Hacks discusses men's sexual health with intimacy expert Susan Bratton. The conversation covers various issues faced by men over 40, including performance anxiety, premature ejaculation, loss of firmness, and decreased sensation. Susan emphasizes the impact of lifestyle factors such as obesity and ultra-processed foods on sexual health, attributing them to a decline in testosterone. The discussion delves into sexual biohacking and male enhancement techniques, with a focus on using a vacuum erection device (penis pump) called the Whopper. Susan explains the benefits of consistent pumping, citing a 20-25% growth in penile volume within 10 months to a year. She also highlights other techniques like red light therapy, penile traction, PRP, stem cells, and Gaines Wave (acoustic wave therapy) to address erectile dysfunction and reverse penile atrophy. Susan emphasizes the importance of nitric oxide for optimal blood flow to the pelvic area and suggests using citrulline-based supplements, cautioning against pesticide-laden alternatives. Additionally, she advises against antibacterial mouthwash, as it may affect the conversion of nitrates to nitrites, essential for nitric oxide production. The interview concludes with a mention of Susan's nitric oxide supplement called Flow, made from organic watermelon rind. Brad acknowledges the importance of being mindful of lifestyle choices, such as avoiding antibacterial mouthwash, to maintain overall sexual health. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.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

What Is Hydration For Holistic Wellness Click Here for a FREE 15 min Zoom Consultation With Brad: Kamna Jain - Health Coach  Weight What? Podcast www.healthcoachkamna.com The podcast transcript from Brad Williams interviewing Kamna Jain from the Weight What podcast delves into the critical topic of hydration and its impact on health. Brad emphasizes the significance of staying hydrated and recommends consuming ample water, particularly focusing on quality sources with added Himalayan sea salt and electrolytes for optimal health benefits. They discuss the adverse effects of soda consumption, linking it to potential health issues like kidney stones, osteoporosis, and dehydration. Kamna emphasizes the importance of quality ingredients in hydration, encouraging water consumption and its versatility, such as adding lemon for enhanced taste and additional benefits. She cautions against artificial sweeteners' negative impact on health, advocating for natural alternatives like honey, maple syrup, or organic sugar. They explore the benefits of coffee and tea while discouraging canned beverages due to their health risks. The conversation expands to include the benefits of homemade infused waters, addressing taste sensitivity caused by artificial sweeteners. The discussion also touches on the misunderstood perception of salt, highlighting its significance for electrolyte balance and the misconceptions surrounding its vilification. Brad shares his journey of discovering potassium deficiency and focuses on increasing potassium intake through natural sources like fruits, vegetables, and coconut water for better overall health and hydration. They conclude by reflecting on the evolving landscape of food quality and hydration over time and emphasize the importance of educating younger generations about healthier choices. Kamna's expertise in holistic health and Brad's knowledge in fitness and nutrition blend well, hinting at possible future collaborations and exchanges of tips between their respective platforms. Overall, the conversation emphasizes the significance of mindful hydration and making informed, healthier choices for long-term wellness. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.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

Crank Up Your Food Quality With Organic Choices For Your Health Investment Click Here for a FREE 15 min Zoom Consultation With Brad: Kamna Jain - Health Coach  Weight What? Podcast www.healthcoachkamna.com In a podcast interview between Brad Williams of Over 40 Fitness Hacks and Kamna Jain from Weight What podcast, the conversation covers various aspects of food choices, particularly focusing on organic produce and animal products. Kamna highlights the significance of understanding the "dirty dozen" list to prioritize buying organic for certain fruits and vegetables that tend to absorb more pesticides. The discussion navigates through the expense of organic produce and the practicalities of affording it within a budget. Strategies are suggested, such as buying selectively from the dirty dozen list and acknowledging the trade-offs between organic and non-organic options. The conversation delves into methods of cleaning produce to reduce chemical exposure, including vinegar and baking soda washes, emphasizing the importance of prioritizing health despite time constraints in today's fast-paced lifestyle. The interview also touches upon the significance of animal welfare and the potential impact on human health when consuming stress-free, higher-quality animal products. Strategies for managing and valuing organic produce are shared, including the notion of valuing food as an investment in future health to prevent medical expenses down the line. Overall, the discussion provides practical insights and tips for making informed choices about food, emphasizing the long-term benefits of prioritizing health and mindful consumption in daily life. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.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

The Path To Personalized Fitness: Insights On Health, Nutrition, And Listening To Your Body Click Here for a FREE 15 min Zoom Consultation With Brad: Kamna Jain - Health Coach  Weight What? Podcast www.healthcoachkamna.com Summary of Brad Williams' interview with Kamna Jain from the Weight What podcast: In the podcast, Brad Williams from Over 40 Fitness Hacks interviews Kamna Jain from Weight What podcast. They discuss the multitude of paths in the fitness journey and the confusion that arises when individuals try to adopt numerous approaches simultaneously. Williams, a personal trainer, highlights the issue of new clients aiming for intense workouts, strict diets, and supplements right from the start, emphasizing the importance of taking gradual steps. Jain shares the common confusion faced by clients about choosing between various dietary and fitness options like keto, carnivore, plant-based diets, intermittent fasting, and workout timing. She advocates for a personalized approach, acknowledging individual health limitations and preferences, suggesting that people know best what suits their bodies. Jain emphasizes the significance of listening to one's body cues and shares her personal experience of identifying a milk protein allergy and its positive impact on her health upon elimination. Both hosts discuss the evolution of food quality, highlighting the contrast between ingredient lists in American and UK food products. They draw attention to the prevalence of additives, pesticides, and processed ingredients in American diets and how these factors can adversely affect health. Jain stresses the importance of understanding the impact of food on one's body, attributing symptoms like anxiety, depression, or irritability to dietary choices. She encourages people to focus on their bodies' signals rather than relying solely on external advice. Regarding guiding clients, Williams inquires about Jain's approach to nutrition and whether she sets specific macronutrient goals. Jain, as a health coach, prioritizes understanding her clients' individual struggles and tailoring solutions to improve overall health and digestion rather than imposing strict dietary rules. She emphasizes stress reduction and finding easier, healthier food options, focusing more on enhancing clients' quality of life. They also discuss clients' predominant issues, observing that confusion about how they reached their current health status is common. Jain highlights that people seek quick fixes without addressing core issues, leading to unsustainable outcomes. Lastly, they touch upon the concept of a lifestyle versus a diet, emphasizing the importance of balance, intention, and guilt-free enjoyment in eating choices. They advise listeners to consider the impact of their food choices on their mental and emotional well-being. Throughout the conversation, the hosts stress the significance of personalized approaches to fitness and nutrition, advocating for a deeper understanding of one's body and a sustainable, balanced lifestyle. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.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

Secrets of Rapid Fat Loss For Over 40 Using An Aggressive Fitness Protocol Click Here for a FREE 15 min Zoom Consultation With Brad: Step By Step Podcasting Link! Descript Editing Software Link! Philip Pape - ⁠Wits & Weights Podcast⁠ ⁠⁠www.witsandweights.com/free⁠ Instagram: ⁠@witsandweights In this podcast interview between Brad Williams of Over 40 Fitness Hacks and Philip Pape from the Wits and Weights podcast, the focus is on a "rapid fat loss" approach intended for individuals who are experienced in fitness, having built muscle and possessing an understanding of tracking energy intake. Philip introduces the concept of a specific, aggressive fat loss phase inspired by Dr. Bill Campbell's research. This phase involves a 14-day protocol consisting of cycles of severe calorie restriction (45% deficit for four days), interspersed with maintenance-level eating. They distinguish this approach from crash dieting, emphasizing the maintenance of muscle mass through high protein intake and rigorous training. The strategy aims to minimize muscle loss by using a higher protein intake and short duration of the diet phase, preventing metabolic adaptations in a brief period. Philip shares insights gathered from the individuals who participated in this protocol, highlighting lessons beyond just weight loss, such as learning about body responses to fluctuating weights, the challenges and lessons of meal planning, and psychological discoveries. The conversation delves into strategies for preserving lean tissue during fasting, emphasizing the importance of protein intake and the balance between protein and carbohydrate consumption for optimal results. Both hosts stress the need for individualized approaches and the necessity of adapting strategies based on personal responses rather than adhering strictly to predefined protocols. Philip offers his rapid fat loss protocol and other resources for listeners interested in exploring this method further. The interview concludes with discussions on the importance of being guilt-free about food choices, playing detective in understanding bodily responses to changes in routines, and sharing resources for interested audiences. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.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

Smart Strategies and Sequential Approach For Building Lean Muscle Over 40 Click Here for a FREE 15 min Zoom Consultation With Brad: Philip Pape - ⁠Wits & Weights Podcast⁠ ⁠⁠www.witsandweights.com/free⁠ Instagram: ⁠@witsandweights The podcast episode features Brad Williams from Over 40 Fitness Hacks interviewing Philip Pape from the Wits and Weights podcast. They discuss strategies for building lean muscle mass, particularly for individuals over 40. Brad, a personal trainer, shares his experience of facing muscle loss despite proper nutrition and exercise after turning 40. He emphasizes the need to work smarter rather than harder. Philip discusses his journey of discovering the importance of strength training and progressive overload for muscle growth. They delve into principles such as efficient time use in the gym, compound lifts, and avoiding excessive workout routines. The conversation stresses the significance of a muscle-first approach to health, advocating for a balanced diet, adequate sleep, and managing stress to support muscle development. Brad shares his insights on adapting workouts due to age-related limitations and injuries, opting for slower-paced workouts with lighter weights while maintaining the principle of progressive overload. Philip highlights the significance of form, intensity, and training focus, especially for individuals new to weightlifting over the age of 40. They discuss the benefits of barbell exercises due to their efficiency and scalability. The conversation extends to nutrition, emphasizing the importance of protein intake and quality sources for muscle growth. Philip advises a phased approach, focusing on building muscle for an extended period, followed by a targeted fat loss phase to reveal muscle definition. They address the misconception of achieving rapid weight loss and muscle gain simultaneously, advocating for a sequential approach that prioritizes muscle building first. Philip emphasizes the protective role of muscle in overall health, highlighting its significance in regulating metabolic markers and advocating for its importance, even in individuals carrying some extra weight. Throughout the discussion, the speakers stress the importance of adapting workouts, prioritizing muscle gain, and understanding the role of muscle in maintaining overall health, especially for individuals over 40. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.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