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

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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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!

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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:

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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

Biohacking a Post-Vacation Weight Loss Stall: What My Tracker Revealed

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www.Over40FitnessHacks.com

Over 40 Fitness Hacks SKOOL Group!

Get Your Whoop4.0 Here!

🎙️ Podcast Summary: Breaking Another Weight Loss Plateau

In 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.com

Additionally, 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 Toxicologist

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Dr. Joe Nieusma - Live Longer Labs - Toxicologist

www.SuperiorToxicology.com
LiveLongerLabs.com (Use code DRJOE15 for a discount)

🎙️ Episode Summary: Brad Williams x Dr. Joe Nieusma – Longevity, Detox, and C60

In 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.com

Additionally, 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 Longevity

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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 story
  

• The limitations of Western medicine and wellness misinformation
  

• Why most hydrogen water products don’t work (and could be dangerous)
  

• The #1 hydrogen machine trusted by Japanese hospitals
  

• The difference between alkaline, reverse osmosis, and carbon-distilled water
  

• How hydrogen acts as a selective antioxidant to combat inflammation and free radical damage
  

• Greg’s daily hydrogen + nutrition protocol
  

• The connection between hydrogen, gut health, and nutrient absorption
  

• Fiber’s underrated role in the body’s ability to produce its own nutrients
  

• How hydrogen water boosts recovery, endurance, and brain health
  

• 
  

• • HolyHydrogen.com – Japanese-made hydrogen generator

  • MyPureWater.com – Carbon distillers for ultra-clean water

  • Purium Power Shake – Real food nutrient powder Greg uses (Code: uprising144k)
    

  • YouTube Video References:
    

  • • #337 – Protocols for hydrogen use

    • #388 – Deep dive on water filtration

  
  

  
  

  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

  
  

  
  

Why Your Fat Loss Stalls—Even When You're Doing Everything Right

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www.Over40FitnessHacks.com

Over 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 weekends
  

• Why alcohol may slow fat loss for 24–48 hours
  

• Hormonal factors like cortisol, thyroid, and testosterone that may cause water retention or muscle loss
  

• Adjusting his plan with refeed days, smarter calorie targets, and more walking
  

• Using ChatGPT to troubleshoot the plateau and refine his strategy
  

Brad 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 work
  

• Hormones matter more as you get leaner
  

• Focus on consistency, tracking, and recovery
  

• You 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.com

Additionally, 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 Planning

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!

Anna Dearmon Kornick - Time Managment

Podcast: It’s About Time

www.AnnaDKornick.com

In 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.com

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