My Updated Longevity Plan: Sustainable Fitness, Gut Health, and Biohacks for Life Over 40

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www.Over40FitnessHacks.com

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Podcast Summary – Brad Williams, Over 40 Fitness Hacks

In this solo episode, Brad shares his updated longevity strategy—a refined, sustainable approach to health, fitness, and biohacking for those over 40.

He starts by inviting listeners to join his SKOOL community, where he hosts Q&A sessions, offers free personal training, and fosters discussions on lean body goals, overall health, and low-level biohacking.

Training Approach:

• 3x/week strength training using time-under-tension techniques (5–10 sec reps) with reduced weight to protect joints and spine while still building muscle.
  

• 1x/week HIIT on a rebounder with a weight vest, resistance bands, dumbbells, and an oxygen-deprivation mask (30 sec on/30 sec rest).
  

• Daily walks—now upgrading all to weighted vest walks, increasing from 1.5 to 2 miles, six days a week for bone density, mitochondrial health, insulin sensitivity, and fat metabolism.
  

• 1x/week incline ruck hike with a heavier 20-lb vest to boost mitochondrial stress adaptation.
  

• Mobility & core sessions twice weekly, plus injury-prevention work and isometric finishers using a Power Plate for lymphatic drainage and bone density.
  

• Seasonal cold plunges and even “gaming while rebounding” to make movement fun and consistent.
  

Lifestyle & Nutrition:

• Follows a Monday–Friday clean eating plan, allowing social indulgences on weekends.
  

• Uses Whoop for calorie burn tracking and Cronometer for nutrition logging, adjusting intake based on activity.
  

• Maintains ~186 lbs and ~12% body fat without extreme measures, but aims for 180 lbs and single-digit body fat without sacrificing social life.
  

Gut Health Focus:

• Completed advanced microbiome testing with Tiny Health, scoring an impressive 83/100 (average American ~60).
  

• Implemented tailored probiotic choices, increased starch intake, and specific food/spice lists for himself, his wife, and daughter—posted visibly at home for accountability.
  

• Prefers food-based fixes over supplements for microbiome optimization.
  

Biohacking & Supplements:

• Matcha Green Tea (EGCG) for antioxidant support and potential cholesterol reduction.
  

• Concrete Creatine HCL for improved strength, ATP recycling, cognitive benefits, and reduced bloating/GI issues compared to monohydrate.
  

Brad emphasizes tracking, personalization, and sustainability as key to longevity—avoiding burnout, keeping workouts efficient, and integrating fun ways to stay active while still enjoying 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 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