Over 40 Fitness Hacks

Fitness Trackers: Analyzing HRV, Recovery, and The Pulse Cure Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Dr. Torkil - The Pulse Cure Book www.ThePulseCure.com Episode Summary: Brad Williams Interviews Dr. Torkil on The Pulse Cure and Fitness Tracker Optimization In this episode of Over 40 Fitness Hacks, Brad Williams interviews Dr. Torkil, author of The Pulse Cure, a guide to leveraging heart rate variability (HRV) and fitness trackers for improved health and longevity. Dr. Torkil explains how HRV functions as a "speedometer" for life’s stress and recovery balance, emphasizing that 80% of diseases stem from chronic stress and inflammation. Brad and Dr. Torkil discuss: HRV Demystified: HRV tracks the balance between the body’s recovery (parasympathetic) and stress (sympathetic) states, with higher variability signaling better recovery and adaptability. Tracker Insights: Dr. Torkil compares popular devices, noting Garmin’s detailed stress-tracking capabilities surpass Whoop for real-time stress identification. Hidden Stressors: Everyday activities, like grocery shopping or socializing, can elevate strain. By monitoring HRV, users can pinpoint these “energy thieves” and adjust habits. Recovery Hacks: Effective strategies include prioritizing sleep, breathwork, avoiding late-night meals/exercise, and minimizing alcohol. Dr. Torkil highlights the importance of balancing workouts with recovery, especially after age 40. Dr. Torkil also shares actionable tips for improving HRV, like regulating workouts based on daily recovery scores and identifying stress-inducing foods or activities. The conversation offers valuable insights for optimizing fitness trackers to enhance both performance and longevity. 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

Story About Overcoming Mold Toxicity and Creating The Biohacker Expo Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Sandy Martin - Mold Toxicity - Biohacker Expo   EVENT COMING UP:  Feb 28-Mar 1st Miami FL - 2025 (Sign Up!) Live Online with General Admission  www.Biohackerexpo.com Social Media: @biohackerexpo In this episode of Over 40 Fitness Hacks, host Brad Williams interviews Sandy Martin, a biohacking advocate and representative for the upcoming Biohacker Expo in Miami. Sandy shares her personal health journey, which began with mysterious symptoms in 2020, including brain fog, fatigue, and feelings resembling depression. Initially misdiagnosed with conditions such as traumatic brain injury (TBI), her persistence led her to functional medicine, where she discovered that mold exposure in her home was the root cause of her issues. Sandy recounts how she navigated misdiagnoses, explored biohacking tools like light therapy helmets and hyperbaric chambers, and experimented with diets such as paleo, keto, and intermittent fasting. Despite her efforts, her condition only improved after identifying and addressing the mold toxicity through detoxification. She emphasizes the importance of self-advocacy, seeking second opinions, and trusting intuition when navigating health challenges. The conversation highlights the challenges of modern living, including environmental toxins from household cleaners, plastics, and mold contamination in everyday products like coffee, tea, and grains. Sandy discusses practical solutions, such as HEPA filters, mold-free certifications, and avoiding microplastics, to reduce the body's toxic burden. Listeners will also learn about the Biohacker Expo, which showcases cutting-edge trends and tools to optimize health. The episode underscores the importance of education, proactive health management, and biohacking techniques for those over 40 seeking to improve their 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 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

Mastering the Mindset Shift: Achieving YOUR Weight Loss Goals Over 40 Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Podcast Summary: Mindset Shifts for Weight Loss Goals Over 40 In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams dives into the critical mindset shifts needed for achieving weight loss goals, especially for those over 40. Drawing from his personal journey, Brad reflects on his challenges with fasting, maintaining a caloric deficit, and balancing his fitness goals with an active social life. Lessons from Fasting and Weight Loss Fasting has been a core part of Brad’s approach, including intermittent fasting and occasional longer fasts. As his body fat decreased, fasting became more difficult, leading to irritability, fatigue, and diminished energy from ketosis. Brad emphasizes the importance of proper hydration, electrolytes (like Himalayan sea salt), and knowing personal limits. Mindset Strategies for Success Staying mentally engaged during fasting is crucial to avoid fixating on food. Brad highlights the value of working on time-intensive projects, like his new online school program, as a productive distraction. For those balancing work and fasting, finding tasks that keep you focused can be a game-changer. The Importance of Accountability Accountability is key for overcoming plateaus or staying consistent. This could mean joining groups, finding a fitness buddy, or hiring a coach. Brad encourages listeners to leverage resources like Facebook groups, podcasts, or microlearning to stay motivated. Action Plan for Success Write down your goals, current actions, and future steps in a journal. Create a realistic timeline and commit to daily actions that align with your goals. Cultivate a "no-quit" mindset—visualize your success as inevitable and take consistent action to make it happen. Brad wraps up by urging listeners to prioritize accountability and mindset as the foundation for lasting fitness results. He invites his audience to join his Facebook group for more resources and updates on his upcoming school program. Takeaway: A strong mindset and proactive strategies are essential for achieving weight loss goals over 40. Stay focused, stay accountable, and take action today. 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

Truth About Supplements: Quality, Transparency, and Essentials for Over 40  Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Matt O’Connor - Honour Health Supplements www.Honour.health Social Media: @Honour.Health On this episode of Over 40 Fitness Hacks, Brad Williams chats with Matt O'Connor, founder of Honour Health Supplements, about the importance of high-quality supplements, transparency in the supplement industry, and optimizing nutrition for those over 40. Key Highlights: Matt's Journey and Honour Health's Mission: Matt shares his background in health, entrepreneurship, and his passion for creating transparent, high-quality supplements after discovering a lack of trust in existing brands. In Australia, regulations don’t require full disclosure of additives in supplements, leading Matt to prioritize clean formulations and transparency in his products. Why Quality Supplements Matter: Differences in supplement quality, such as the bioavailability of ingredients, can significantly impact health outcomes. For example, not all magnesium forms are equally absorbed. Supplements should complement a whole-food diet and address nutritional gaps caused by modern farming practices and aging. Vitamins and Minerals: The Building Blocks: Key nutrients like magnesium, vitamin D, and zinc are essential for processes like muscle function, sleep, immune support, and hormonal health, especially for individuals over 40. Brad shares his experiences with supplements, emphasizing their role in improving his blood pressure, energy, and overall wellness. Supplement Timing and Absorption: Matt explains how supplement absorption can vary based on timing, form, and combinations. For example, certain minerals compete for absorption, so proper timing and balance are essential. Tips for the Over-40 Crowd: Start with whole foods, assess nutrient needs using tools like Cronometer, and supplement intelligently. Focus on foundational nutrients, particularly those that decline with age, such as magnesium, vitamin D, and zinc. 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

Adapting Circuit Training For Crowded Gyms Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! In this episode of Over 40 Fitness Hacks, Brad Williams introduces a new style of circuit training tailored for crowded public gyms. He acknowledges the challenges of maintaining a circuit flow when machines are often occupied, but emphasizes adapting and keeping workouts effective. Brad’s solution involves focusing on one set per exercise with slow, controlled movements emphasizing time under tension and going to failure. He shares a practical example of a full-body workout using this method, incorporating exercises like negative pushups, TRX rows, and bodyweight squats. The goal is to shock the body, maximize calorie burn, and avoid fitness plateaus by constantly changing routines. Brad also announces the launch of his new fitness education platform on the "School" platform, scheduled for February. This free course for the first 100 participants will include video content designed to guide users from beginner to advanced fitness levels, accompanied by a supportive community. Future plans include live Q&A sessions with experts and continued weekly podcast episodes. Listeners are encouraged to join Brad’s Over 40 Fitness Hacks Facebook group for early access to the platform and to stay updated on his latest fitness insights and resources. 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

Revolutionary New Product For Rapid Healing On Sprains and Strains Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Dr. Jo Polich - ActivMend Patches www.ActivMend.com In this episode of the Over 40 Fitness Hacks, Brad Williams interviews Dr. Jo Polich, a former engineer turned chiropractor with a passion for scientifically addressing chronic pain. Dr. Polich shares her unique journey from engineering satellites to developing Active Mend, a groundbreaking solution for ligament, tendon, and muscle recovery. The discussion focuses on the stages of tendon injuries—reactive, disrepair, and degenerative—and the importance of early and proper healing to prevent long-term damage. Dr. Polich explains how untreated injuries often lead to recurring issues, scar tissue buildup, and permanent damage. She emphasizes the body's natural ability to heal and cautions against masking pain with steroids, which can worsen conditions. Dr. Polich introduces Active Mend, a high-potency, topical patch using natural remedies like Arnica and other flower-based components. This innovative product accelerates recovery by amplifying the body's inflammatory response, reducing swelling, and alleviating pain without painkillers. She highlights its effectiveness with compelling case studies, including ankle and ACL injuries that healed significantly faster than conventional treatments. Brad and Dr. Polich discuss the implications of neglecting proper injury recovery, sharing personal experiences and actionable advice for managing injuries in midlife and beyond. The episode underscores the value of supporting the body’s natural processes for long-term health and mobility. 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

Hormone Replacement Therapy And Functional Medicine For Over 40 Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Dr. Malaika Woods - Hormone Replacement Therapy www.DrWoodsWellness.com FB Group: The Natural Hormone Fix Instagram: @malaikawoodsmd In this episode of the Over 40 Fitness Hacks, Brad Williams interviews Dr. Woods, a board-certified obstetrician-gynecologist, functional medicine practitioner, and expert in hormone therapy. The discussion focuses on hormonal changes in men and women over 40, with an emphasis on perimenopause, menopause, and andropause. Dr. Woods shares her personal journey of transitioning from a traditional OBGYN practice to specializing in weight loss, bioidentical hormones, and functional medicine. Her experiences with stress, weight gain, and the search for root-cause solutions inspired her to help patients address hormonal imbalances and optimize their health. Key topics include: Menopause and Perimenopause: Dr. Woods explains that menopause is defined as one year without a period, with the average onset at age 51. Perimenopause, beginning in the 40s, can bring symptoms like hot flashes, night sweats, mood swings, weight gain, and joint aches due to declining hormones like estrogen and progesterone. Menopause "Pretenders": Environmental factors like alcohol, sugar, and stress can mimic menopausal symptoms. Dr. Woods emphasizes the importance of a healthy diet and lifestyle to differentiate between true hormonal changes and external influences. Andropause in Men: Men can experience declining testosterone levels, leading to symptoms like low energy, reduced libido, weight gain, and mood changes. Dr. Woods highlights the need for optimizing testosterone levels for overall health and longevity, aiming for levels above 500 ng/dL. Weight Gain and Hormones: Estrogen dominance and elevated cortisol are key contributors to weight gain in women during perimenopause. Dr. Woods advises adjusting exercise routines and managing stress to mitigate these effects. Brad and Dr. Woods discuss the importance of viewing health through a holistic lens, including considerations for diet, exercise, sleep, and mental well-being. They also touch on personal experiences, such as Brad's exploration of intermittent fasting and its positive impact on testosterone levels. 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

Crush Your Weight Loss Goals Before New Year’s! Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Podcast Summary: Reaching the Finish Line of Your Weight Loss Goal In this episode of Over 40 Fitness Hacks, Brad Williams focuses on how to hit those final weight loss milestones, whether that’s reaching single-digit body fat, a target weight, or both, all while maintaining a social life. Brad shares his personal goal of hitting 190 pounds by New Year’s Eve and provides actionable tips and strategies for anyone looking to finish strong before the year ends. Strength Training Tweaks: Stick to effective three-day-a-week workouts (Monday, Wednesday, Friday). Push each rep to failure using a "time under tension" approach for maximum impact. Add movement or cardio every day, even on weight training days, to increase calorie burn. Recovery Enhancements: Incorporate cold plunges before workouts (e.g., 4-minute plunges in 50°F water) to reduce soreness, improve joint health, and possibly boost testosterone. Fine-Tuning Nutrition: Use tools like Chronometer and Whoop to track deficiencies and caloric burn. Address nutritional gaps with whole foods first (e.g., carrots for Vitamin A) and supplements when necessary (e.g., psyllium husk for fiber). Modify eating patterns for off-days to "shock" the body, such as eating earlier in the day to prevent metabolic adaptation. Stress and Recovery Management: Monitor stress levels using fitness trackers and implement diaphragmatic breathing post-workout to promote recovery. Identify and mitigate unexpected stressors (e.g., disrupted sleep or daily routines) to optimize overall health. Accountability and Community: Brad invites listeners to join his fitness journey through his Facebook group, fostering a sense of community and mutual motivation. This episode is packed with practical advice for anyone striving to achieve their weight loss goals without sacrificing their lifestyle. Brad’s commitment to testing these strategies himself ensures the recommendations are effective, safe, and approachable. 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

Managing Cortisol And Stress: Tailoring Workouts For Better Health  Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Molly McNamee - Health Coach Molly’s website: mollymcnamee.com/cortisol Instagram: @mfit.workouts In this episode, Brad Williams interviews health coach Molly McNamee about managing cortisol, the stress hormone, and its impact on fitness, sleep, and overall health. The conversation emphasizes tailoring workouts to one's stress levels and life circumstances. Evening Workouts & Cortisol: Brad shares his experience of insomnia caused by late-night cardio, which disrupted his nervous system and elevated cortisol levels. Molly advises against high-intensity evening workouts, recommending low-impact activities like yoga or Pilates instead. Adapting Workouts to Stress Levels: Molly emphasizes that workouts should match current stress levels. Overdoing cardio or high-intensity exercises when already stressed can exacerbate cortisol spikes. Short, controlled workouts focusing on muscle engagement, deep breathing, and recovery are more effective for reducing stress. Common Mistakes in Training: Long workouts and lack of rest days can overstimulate the nervous system and worsen hormonal imbalances. The belief that only intense, sweat-dripping sessions are effective is a myth; moderate, consistent effort can yield better results. Personalized Adjustments: Both Brad and Molly agree on the importance of scaling workouts to personal health and goals. For Brad, a reduced 3–4-day regimen with time under tension training has led to significant improvements. Lifestyle Strategies for Managing Cortisol: Molly suggests prioritizing deep breathing, hydration, proper nutrition (especially protein), and avoiding under-eating, which can worsen hormonal imbalances. Supplements like omega-3s and magnesium can help, but lifestyle adjustments are foundational. Tracking Progress: Journaling health patterns helps identify what works and can provide valuable insights for adjusting routines or consulting healthcare professionals. Molly’s Free Ebook on Cortisol:Molly offers a free ebook to help readers understand and manage cortisol through personalized strategies, including workout adjustments and lifestyle tweaks. The conversation highlights the need for a balanced approach to fitness, especially for those over 40. Adjusting workouts to stress levels, prioritizing recovery, and addressing cortisol through lifestyle changes are essential for long-term health and hormonal balance. 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

Stress and Hormones: Combat Overtraining, Anxiety, and Find Sustainable Fitness Click On My Website Below To Schedule A Free 15 Min Zoom Call: www.Over40FitnessHacks.com Over 40 Fitness Hacks Facebook Group Get Your Whoop4.0 Here! Molly McNamee - Health Coach Molly’s website: mollymcnamee.com/cortisol Instagram: @mfit.workouts On this episode of Over 40 Fitness Hacks, Brad Williams interviews health coach Molly McNamee, who shares her journey of overcoming severe stress-related health issues and how she now helps others manage hormonal imbalances and stress for better health. Molly recounts her experience as a fitness coach and trainer, living what she thought was a healthy lifestyle—intense workouts, clean eating, and a non-stop work ethic. However, in 2018, she hit rock bottom with unexplained weight fluctuations, panic attacks, bloating, insomnia, and anxiety. After extensive research, she discovered that her high-intensity lifestyle had disrupted her stress hormones, particularly cortisol, and was damaging her health. Brad and Molly discuss how stress impacts the body, emphasizing its effect on the nervous system, metabolism, and overall hormonal balance. Molly explains that chronic stress can manifest not just from obvious triggers but also from hidden factors like gut imbalances, environmental toxins, and even overtraining. The conversation shifts to practical strategies for managing stress and improving nervous system health. Molly advocates for simple, actionable steps like deep breathing, taking short breaks, and setting boundaries to activate the parasympathetic nervous system, helping the body relax. Brad shares his own experiences with stress management, including the benefits of diaphragmatic breathing and monitoring progress with tools like the WHOOP fitness tracker. Both Brad and Molly highlight the importance of tackling one change at a time to avoid becoming overwhelmed. They encourage listeners to focus on small, consistent habits to reduce stress and enhance overall well-being, reminding them that progress, not perfection, is key to lasting health improvements. Listeners come away with actionable insights and encouragement to prioritize rest, balance their workouts, and nurture their nervous system to achieve sustainable health and fitness. 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