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

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www.Over40FitnessHacks.com

Over 40 Fitness Hacks SKOOL Group!

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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

Muscle, Hormones & Longevity Over 40: The Blueprint for Peak Performance

Click On My Website Below To Schedule A Free 15 Min Zoom Call:

www.Over40FitnessHacks.com

Over 40 Fitness Hacks SKOOL Group!

Get Your Whoop4.0 Here!

Dr. Eric - PrimeX - Muscle Medicine

Website: www.drericprimex.comInstagram: @drericfatePodcast: Relentless Vitality

🎙️ Episode Summary: Brad Williams x Dr. Eric (PrimeX)

In this episode, Brad Williams interviews Dr. Eric, founder of PrimeX and former ER physician turned health and performance optimization expert. Together, they dive deep into building muscle, hormone health, peptides, and the foundations of long-term vitality—especially for those over 40.

• Former ER director turned preventative health practitioner.
  

• Focuses on "muscle medicine"—viewing muscle as the organ of longevity.

  
  

• Uses a blend of hormone optimization, peptides, cellular medicine, and lifestyle strategies to help clients improve physical, mental, and sexual performance.
  

• Clean eating (high-protein, low-processed foods)
  

• Intermittent fasting for autophagy
  

• Strength training with a mind-muscle connection
  

• Sleep, mental health, and circadian rhythm regulation
  

• Grounding, sun exposure, and quantum biology
  

💡 Quote: “Supplements and peptides are just icing. Lifestyle is the cake.”

• More people—even in their 30s—are presenting hormone deficiencies.
  

• Stress, toxins, lack of movement, and nutrient-depleted soil all play a role.
  

• Symptoms matter more than lab numbers alone.
  

• Tracking total testosterone and free testosterone, symptoms, and trends over time is key.
  

• Hormone therapy may be the next step once lifestyle and natural interventions are maxed out.
  

• Peptides are gaining traction for performance, fat loss, recovery, and anti-aging.
  

• Must be used strategically and often in tandem with hormone optimization for best results.
  

• Dr. Eric’s approach is layered: lifestyle → hormones → peptides → targeted supplements.
  

• Dr. Eric and Brad both noted benefits from structured/vortexed water (including improved HRV).
  

• Emphasized movement, gratitude, and sunlight exposure as free ways to "charge" your health.
  

• Brad shares how he uses low-carb and fasting protocols during the week to offset social indulgences on weekends.
  

• Dr. Eric suggests more balanced or strategic carb "refeeds" (e.g., midweek) to support hormones like leptin and avoid libido crashes or fatigue.

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

Solving Chronic Pain with Systems Thinking : New Age Physical Therapy

Click On My Website Below To Schedule A Free 15 Min Zoom Call:

www.Over40FitnessHacks.com

Over 40 Fitness Hacks SKOOL Group!

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Rick Olderman - Physical Therapist

New Book: Pain Patterns

Website: www.RickOlderman.com

Topic: Chronic Pain, Frozen Shoulder, Neck Issues, and Practical Self-Fixes

Guest: 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.com

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