Why I’m Changing My Fitness Routine After Hernia SurgeryClick On My Website Below To Schedule A Free 15 Min Zoom Call:
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Episode Summary – Post-Hernia Recovery & New Fitness PlanRecovery Context
Brad Williams (Over 40 Fitness Hacks) shares his post-hernia surgery update and how the recovery process is forcing him to pause and re-evaluate his approach. While the downtime is frustrating, it’s giving him space to reset his training and nutrition strategy.
Protein-focused intermittent fasting: 180–200g of protein across 2 meals daily.
Routine:
3 full-body gym sessions (30 minutes, time under tension, circuit style).
PT/rebounding on Tues & Thurs.
Daily 1–2 mile walks.
Planned HIIT trampoline sessions (not always done).
Supplements: Glutathione patches boosted caloric expenditure and energy when used, but results declined after stopping.
Routine stagnation: Same workouts/walks no longer elevate heart rate beyond Zone 2.
Calorie balance: Needs ~1800–2000 calories daily to feel good, but weight loss requires dipping to ~1500, which tanks energy, hormones, and libido.
Reluctant to adopt other cardio forms (boxing, yoga, pilates) despite potential benefits.
Not interested in “outworking” calories with marathon-style activity like his brother’s volleyball sessions.
Red light therapy (Trifecta Light): Tried 12 sessions ($200 unlimited). Minimal personal results (slight arm nerve relief), but his 80-year-old mom noticed some weight loss. Brad is skeptical it’s worth it for him long-term.
Glutathione patches (Lifewave): Previously the best measurable boost on Whoop data, may revisit later.
Testing over supplement overload: Pausing new supplement trials to focus on his own experiment with diet/training changes.
Nutrition Shift:
Move from 2 meals → 3 meals daily.
Increase protein to 225–250g/day (all from real meat, no whey or pea protein).
Lunch carries most carbs/fats, dinner focuses on salad + lean proteins (Mediterranean style: fish, chicken, crab, scallops).
Maintain monthly 36–48 hour fasts for autophagy, while loosening daily fasting windows.
Training Adjustments:
Recommit to HIIT once per week (30s on/off on rebounder with vest, dumbbells, band, oxygen mask).
Keep gym/rehab/walking structure, but recognize the need for stimulus change if progress stalls.
Biohacker’s Edge:
Lean on protein-driven thermogenesis and added lean mass to naturally raise BMR.
Hold off on glutathione patches until he proves the new plan works.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Creatine Without the Bloat: Con-Cret’s Founder on HCL vs. Monohydrate
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Mark Faulkner - Con-Cret Supplements
Social Media: @concret_creatine
Brad opened by sharing your personal experience with creatine monohydrate — its benefits for strength and endurance, but also the downside of bloating and water retention that kept you from using it consistently. Mark clarified that “HCL” vs. “hcl” is just a marketing capitalization difference and explained that creatine hydrochloride (HCL) can offer the same benefits with fewer side effects due to its superior bioavailability.
Mark shared his science-heavy background (physics, biochemistry, toxicology) and his experience co-founding a forensic toxicology lab. His team built the NFL’s steroid testing program, which sparked his interest in safe, legal performance enhancers. After selling the lab, he partnered with sports medicine researchers to find steroid alternatives that could help athletes recover and maintain strength safely. This search led to creatine HCL, which showed strong results for strength, endurance, and recovery without the typical side effects of monohydrate.
Bioavailability & Efficiency: Creatine HCL is more easily absorbed due to its chemical structure and compatibility with stomach acid (HCL), allowing smaller doses to deliver more creatine to muscle, brain, and immune cells.
Side Effects: Princeton research shows over 50% of men and 75% of women experience bloating and GI distress with monohydrate, which is largely avoided with HCL.
Performance Benefits: Faster recovery, increased training capacity, and leaner muscle gains compared to monohydrate.
Mark emphasized that creatine supports all cells — not just muscles:
Brain health & cognition: Supports energy for thinking and memory.
Immune system: T-cells upregulate creatine receptors before attacking pathogens or abnormal cells (e.g., cancer), so adequate creatine helps them “win the fight.”
Disease prevention & longevity: The CDC is investigating low creatine levels as a factor in rising chronic disease rates.
Mark provided a three-tier approach:
Daily Health: 750 mg per day for most people.
Exercise / Biohacking: 750 mg per 100 lbs of body weight 30–60 minutes pre-workout (double up on very strenuous days).
Medical/Disease States: Higher doses (up to 4–6 g daily) split into multiple servings.
He also noted that creatine should be taken daily with no need to cycle off, and extra doses can help with fatigue, poor sleep, or jet lag.
Mark stressed that over 90% of creatine is made in China, and quality can vary dramatically. Con-Cret is the only U.S.-made creatine, manufactured in an NSF-certified facility in Nebraska, ensuring purity and safety for athletes who undergo drug testing. Con-Cret holds multiple patents for its creatine HCL technology, further setting it apart.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Protecting Your Body from EMF: The Hidden Threat to Longevity Over 40
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Arthur - CEO of HAVN - EMF Clothing
15% Off Discount Code: OVER40
Social Media: @HAVNWEAR
Arthur, founder of HAVN (pronounced "Haven") Clothing, joined the show to raise awareness around EMF (electromagnetic field) radiation, which is emitted from everyday electronics like phones, Wi-Fi routers, smartwatches, and even microwaves. Though not widely discussed, EMFs have been classified by the World Health Organization as a Class 2B possible carcinogen and are linked in over 2,000 studies to issues like:
DNA damage
Neurological disorders
Sleep disruption
Cardiovascular disease
Fertility problems
Arthur’s background in biology and engineering, plus personal experiences with illness in his family, led him to explore the health risks of EMF exposure and design protective clothing through HAVN.
As technology evolves (especially with 5G and 6G), EMF exposure is increasing. Newer tech requires more antennas and emits stronger frequencies, especially in urban areas and smart homes filled with connected devices.
Even wearables like fitness trackers (e.g., WHOOP) and cell phones—due to proximity—may be worse offenders than Wi-Fi routers. EMFs are likened to pollution: invisible, everywhere, and cumulative in their effects over time.
Arthur emphasizes reducing exposure, especially during sleep (1/3 of your life!), as a powerful first step. His top free or low-cost tips:
Put your phone on airplane mode or keep it out of the bedroom at night.
Turn off your Wi-Fi router overnight (via timer plug if necessary).
Avoid sleeping with wearables like WHOOP or smartwatches.
Keep devices off your body when not in use.
Use EMF meters (offered by HAVN) to detect high-emission areas in your home.
Arthur developed HAVN Clothing (spelled HAVN, removing “EMF” from “haven”) to shield essential organs from EMF without compromising modern life. Their proprietary WaveStopper fabric blocks 99.7% of EMFs (400 MHz–40 GHz) using silver fiber mesh.
Available products include:
Pajamas
Underwear
Hats and beanies
Gaiters for thyroid
Blankets
Hoodies for travel
These are particularly helpful for people living in apartments or dense urban environments where community EMF exposure is high. For beginners, Arthur recommends starting with headwear, underwear, and sleepwear to protect the most vulnerable organs during sleep.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Gut Health, Sleep Hacks & Time Under Tension: My Latest Over 40 Fitness Blueprint
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Summary Recap:
You aim for 170–200g of protein per day, averaging ~2100 calories, based on your Whoop-tracked expenditure (~2600 calories).
Food strategy:
Keto-focused but include carb refeeds midweek (e.g., half a baked potato) for hormonal balance.
Include organ meats via jerky (beef liver & heart) to avoid cooking them.
Avoid high-oxalate vegetables (e.g., spinach, kale), favor raw organic produce.
Dinner includes variety: ground turkey, wild salmon, corn tortillas, guacamole, eggs, and gut-healthy snacks like pumpkin seeds and cashews.
You prioritize blood glucose and insulin control by:
Eating fiber and protein first, carbs last.
Using psyllium husk before meals (working to upgrade to a mix of soluble and insoluble fiber based on recent podcast guest advice).
Gym workouts (Mon/Wed/Fri):
Full-body sessions using time under tension training (5–10 second reps, slower tempo).
Prioritize joint safety and mind-muscle connection.
Off days (Tues/Thurs/weekends):
Wear Hyperwear weight vest for added resistance during walks or errands.
Use JumpSport rebounder for low-impact cardio and pelvic floor engagement.
Skip extra modalities like yoga/boxing due to time and recovery focus.
Anti-inflammatory strategy:
Avoid processed foods.
Take Fusionary Formulas Turmeric Gold—high in curcumin—for inflammation support (after interviewing Dr. Shah).
Gut health strategy:
Recently tested with Tiny Health—superior reporting over past tests.
Implement daily food checklist (posted on your fridge) tailored to your unique microbiome issues.
Supplements include targeted probiotics or food-based fixes (based on test results).
New test goal: Improve score from 83 to 100 using personalized changes.
New experiment: Red light therapy for cellular-level inflammation reduction.
Optimized with:
Earlier bedtime, screen curfew.
Whoop tracking for HRV and recovery.
Magnesium Breakthrough (BiOptimizers) with a full spectrum of magnesium types—key to lowering blood pressure and improving sleep quality.
Glycine powder (discovered via ChatGPT) to boost nitric oxide, aiding sleep and overall circulation.
You acknowledge this pillar is deeply personal and harder to fix with supplements.
You focus on daily life improvements, maintaining low stress through structure and purpose.
While you don’t dwell on this topic in the episode, you emphasize continued self-work and awareness.
Used selectively—only when your diet doesn’t meet all needs.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
How Red Light Therapy Transforms Health After 40
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Dr. Carl Rothschild - Trifecta Light
Red Light Therapy Beds
Youtube & Instagram: @trifectalightofficial
🎙️ Episode Summary: The Healing Power of Red Light Therapy with Dr. Carl Rothschild
Dr. Carl Rothschild, a chiropractor since 1978, shares his journey into the world of healing, starting from a rebellious, purpose-driven college student in the 1970s to becoming a pioneer in red light therapy. Originally skeptical of chiropractic in New York, he discovered his passion through cold calls to practicing chiropractors and eventually became a strong advocate for non-invasive, natural healing.
Introduction to the tech: Dr. Carl was introduced to red light therapy by an orthopedic surgeon in the 1990s who handed him a “flashlight-like” device. Though unconventional at the time, it produced astonishing healing results in his chiropractic practice.
From Class I to Class IV devices: Over time, the technology improved, culminating in the development of full-body red light therapy beds.
Dr. Carl's commitment: Inspired by its potential, he transitioned from practitioner to manufacturer, developing the Trifecta Light Bed, now in its 5th generation.
Red light (not near-infrared) temporarily increases the permeability of fat cell walls, allowing fat to leak out for elimination—without damaging the cells.
Results are amplified with whole-body vibration therapy immediately after sessions to improve lymphatic drainage and fat transport.
Caveat: It's not a miracle solution unless paired with a smart lifestyle. Red light therapy is a catalyst, not a crutch.
Dr. Carl shared jaw-dropping examples of transformation:
A man having heart attacks 1–2 times a week for years stopped having them entirely after just five minutes of red light treatment.
A patient with genetic vision loss halted the progression of blindness.
Parkinson’s patients experiencing reduced tremors after six sessions.
Cases of kidney failure, Crohn’s disease, MS, Lyme disease, and psoriasis saw major relief or remission.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Gut Health Over 40: Tiny Health’s Microbiome, Longevity, and Resilience
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Cheryl Sew Hoy - CEO of "Tiny Health"
Socials: @Tiny.Heatlh
Podcast Summary: Brad Williams (Over 40 Fitness Hacks) welcomed Cheryl, founder of Tiny Health, after first learning about her company through Crowd Health. Brad shared his personal journey with gut testing, food allergies, and how microbiome awareness changed his approach to health. He also mentioned his recent Tiny Health score of 82/100, which outperformed his family’s results.
Cheryl (age 42, mom of three) founded Tiny Health after her first child, born via C-section, developed eczema and food allergies linked to disrupted microbiome colonization.
Determined to prevent the same issues, she researched microbiome science and saw improved outcomes with her next two children (both vaginal births, no allergies).
Tiny Health began with a focus on baby gut health but was always designed to expand into longevity and adult health, supporting people through all stages of life.
Today, Tiny Health powers gut testing not only for families but also for longevity clinics, health assessment companies, and even the Mayo Clinic.
Microbiome Importance: 80% of the immune system is housed in the gut. Early life gut balance impacts long-term immune strength, allergy risk, metabolic health, and autoimmune conditions.
Technology Advantage: Traditional stool tests (PCR) only detect targeted pathogens, while Tiny Health uses metagenomic sequencing to capture a complete, functional view of the microbiome, including beneficial bacteria and pathways.
Scoring & Metrics: Results include overall gut scores, resilience scores, antibiotic resistance, and insights into digestion, immune function, and hormone regulation.
Supplements vs. Food:
Supplements can help correct imbalances short-term, but lasting gut health requires prebiotic fibers and diverse whole foods.
Fermented foods and polyphenol-rich foods (like berries) boost diversity and resilience.
Leaky Gut Explained: The gut lining acts like a castle wall; without enough butyrate (produced by fiber-digesting bacteria), food particles and pathogens can cross, triggering immune responses and food sensitivities.
Resilience & Recovery: Antibiotics, infections, or travel (“Bali belly”) can disrupt the microbiome for months or longer. Retesting 4–6 weeks after such events helps measure recovery.
Aging Microbiome: After 40, resilience decreases, making gut testing and diet/lifestyle adjustments more important.
Red Meat & Alcohol: Red meat isn’t inherently bad, but must be balanced with fiber to prevent protein fermentation issues. Alcohol negatively impacts gut health and sleep, but moderation and timing can help reduce effects.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
My Updated Longevity Plan: Sustainable Fitness, Gut Health, and Biohacks for Life Over 40
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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:
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
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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:
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
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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:
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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🎙️ 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:
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:
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:
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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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:
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
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Anna Dearmon Kornick - Time Managment
Podcast: It’s About Time
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Think Like an Athlete: Peak Performance Over 40
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Andres Ayesta - Dietician
Instagram: @andresayesta
YouTube: Andres Ayesta
Website: PlanosNutrition.com
In this episode, Brad Williams welcomes Andres Ayesta, registered dietitian and founder of Planos Nutrition, to dive deep into peak performance strategies for men—especially those over 40. Andres shares his personal journey from aspiring doctor in Venezuela to top-level sports dietitian, working with elite athletes across the NFL, MLB, and more.
The conversation covers:
Mindset lessons from pro athletes and how everyday men can adopt a performance-focused lifestyle.
Andres’ signature “Three R” framework for transformation:
Reset: Audit your current nutrition and lifestyle habits.
Rebuild: Shift to flexible, goal-aligned systems (no rigid meal plans).
Retain: Build sustainable frameworks to maintain results long-term.
He also introduces the “Core Five” daily habits for a strong foundation:
Prioritize protein.
Stay hydrated.
Get enough fiber.
Don’t skip meals (especially relevant for men trying to avoid nighttime binges).
Prioritize movement—even in short bursts.
Brad and Andres also discuss advanced strategies like macro tracking and supplement use—only after foundational habits are in place. They both agree: most men over 40 are looking for longevity, not six-pack abs, and that means building a life that’s strong, balanced, and sustainable.
🔬 Andres teases upcoming experiments on his YouTube and Instagram, where he'll test both a Whole Foods diet with seed oils and a 30-day carnivore diet, measuring performance and biomarkers.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
My Top Fitness Wins After 40: Smarter Workouts, Fasting, and Biohacks That Changed Everything
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Over 40 Fitness Hacks SKOOL Group!
In this episode, Brad Williams, host of Over 40 Fitness Hacks, reflects on his top fitness wins over the last 15+ years as a gym owner, trainer, and health podcaster. From launching Evolve Gym in 2011 to adopting biohacking protocols in his 40s, Brad walks listeners through the most impactful strategies that helped him stay lean, healthy, and mentally sharp—especially after turning 40.
Circuit Training: His gyms focused on circuit-style workouts—mixing strength and cardio—which kept clients (and himself) lean and athletic with efficient time use.
Time Under Tension (TUT): Inspired by SmartFi Method, Brad discovered that slowing exercises down for muscle tension was just as effective as heavy lifting with less joint strain.
"Less is More" Approach: He now trains smarter—not harder—by focusing on minimal effective doses of exercise that reduce injury risk and improve recovery.
Keto & Low-Carb Paleo: After testing all major diets, keto gave him the best results for mental clarity, fat loss, and managing depression—especially through insulin control.
Intermittent & Extended Fasting: Combining low-carb with intermittent fasting (and 36-hour fasts monthly) led to dramatic improvements in blood markers, insulin sensitivity, and visceral fat reduction.
Liver Health: After a naturopathic consultation, Brad targeted liver repair with Pure Health supplements, which reversed signs of liver stress and flattened his stubborn upper belly fat.
SmartFi Machines: Used AI-powered resistance equipment to measure performance and discovered he could achieve major gains with just 1–2 intense workouts weekly.
Supplements That Worked:
Magnesium Breakthrough (BioOptimizers): The only supplement that significantly lowered his high blood pressure.
Lifewave Patches: Helped heal a SLAP tear in his shoulder and improved his glutathione levels, boosting energy and recovery.
Tiny Health Gut Testing: Revealed and helped resolve gut imbalances and food sensitivities like gluten and eggs, reducing inflammation and digestive issues.
Brad highlights his free SKOOL community for people over 40, offering personal training advice, Q&As, and collaboration with health experts. Once the group hits 100 members, it will shift to a paid model.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Peptides Over 40: Burn Fat, Boost Recovery & Hack Longevity
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Michelle Zellner - Better Beings
Podcast Summary: Over 40 Fitness Hacks — Interview with Michelle Zellner on Peptides & Longevity
In this episode, Brad Williams welcomes Michelle Zellner for her third guest appearance—the first to hit that milestone on the Over 40 Fitness Hacks podcast. Together, they explore the world of peptides, discussing what they are, how they work, and why they could be the missing link in your weight loss, recovery, and longevity game over 40.
What Are Peptides?
Chains of amino acids that act as messengers in the body.
Your body naturally produces peptides—like insulin—but modern science can now identify and supplement bioactive peptides (those that signal specific biological functions like fat burning, energy production, and muscle growth).
Why Peptides Matter Over 40
As we age, the body’s ability to produce essential peptides and perform key functions (e.g., metabolism, muscle repair, liver detox) declines.
Supplementing smartly with targeted peptides could help fill in these performance and health gaps.
Michelle's Personal Experience
Michelle shares her extremely low leptin levels (a hormone responsible for satiety), validating her lifelong struggle with constant hunger—despite following a clean, high-protein lifestyle.
Using peptide-based supplements (specifically from a company called Make Wellness), she reports improved appetite regulation, fat loss, energy, and recovery, especially from their Fit and Lean products.
Make Wellness & AI-Powered Peptides
Make Wellness formulates AI-driven, plant-based peptide supplements.
Their unique delivery matrix helps peptides survive digestion and reach target systems (e.g., muscle, metabolism, brain).
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
The 20-Minute Workout That Builds Muscle Fast: EMS Training.
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Conrad Sanchez - EMS Personal Trainer
Socials: @conradfitness
In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams speaks with Conrad Sanchez of Conrad Fitness, a seasoned trainer with over six years of experience in whole-body EMS (Electro Muscle Stimulation). They dive deep into EMS technology, its effectiveness, and its suitability for busy professionals, injured clients, and anyone looking for efficient, low-impact strength training.
Conrad’s Background: A 15-year personal trainer, Conrad discovered EMS through an investor aiming to bring the technology from Brazil to the U.S. He became an educator for XBody and has since trained clients ranging from diabetics to busy moms to executives.
What is EMS? EMS involves wearing a suit with electrodes that stimulate all major muscle groups. It delivers 85 Hz with a 350 pulse width, simulating 1.5–2 hours of weightlifting in a 20-minute session. It targets type II muscle fibers immediately—great for building strength fast.
Benefits of EMS:
Increases strength and muscle recruitment
Improves body composition (as measured by calipers and circumference)
Low joint impact makes it ideal for people with injuries or limited range of motion
Can improve VO2 max and HRV, though results vary
EMS vs. Traditional Training: EMS is ideal for efficient strength training, especially when time is limited. While some attempt to pair it with yoga, biking, or other activities, Conrad recommends focusing on strength sessions for best results.
Limitations and Misconceptions:
EMS isn’t magic—you can’t out-train a bad diet
Not ideal for targeting muscles like calves or forearms due to fiber type and risk of over-tightening
Consumer suits are simplified and not as customizable; education is essential to avoid misuse and injury
Safety Warning: Brad and Conrad discuss EMS misuse cases, including a person who overdid it during a bootcamp and suffered rhabdomyolysis and temporary kidney issues—underscoring the need for proper guidance.
Business Opportunities: Conrad offers:
In-person EMS sessions in LA
Virtual and in-person workshops for trainers
Business consulting for gyms adding EMS services
Trainer education across the U.S., aiming to build a trusted national EMS trainer network
EMS can be a game-changer for strength training, especially for those over 40 looking for maximum efficiency with minimal wear and tear. Conrad encourages anyone interested—whether clients or fitness pros—to reach out for education or training.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
A One-Year Gut Test Comparison and What I Learned
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Over 40 Fitness Hacks SKOOL Group!
In this episode, Brad Williams shares his personal journey of improving gut health over the last year using two microbiome tests — one from Diagnostic Solutions and the more recent one from Tiny Health.
Last Year’s Issue: Brad was dealing with an H. pylori infection caused by food poisoning. Instead of using antibiotics, he chose a natural healing path using supplements, which successfully eliminated the infection and resolved multiple food allergies (including chicken, egg, beef, shrimp, and gluten). His severe milk protein allergy remained, however.
First Gut Test Insights: The Diagnostic Solutions report showed high levels of two key bacterial phyla — Bacteroidetes and Firmicutes. These are essential for digesting protein, carbs, and fiber, but Brad’s high levels indicated dysfunction. Despite using digestive enzymes, he was likely not efficiently digesting protein or fermenting fiber.
Second Gut Test - Tiny Health: A much more comprehensive 29-page report rated his gut at 83 out of 100, showing overall improvement, especially in protein and carb digestion. However, fiber fermentation issues persisted, particularly with Bacteroides-related bacteria. Brad has scheduled a consult with Tiny Health but got early insights using ChatGPT.
Approach & Solutions:
Brad considered both supplemental and food-based protocols.
For a keto-friendly gut repair, he opted for the food route due to the high cost of supplements and only a minor time advantage.
He incorporated specific foods like leeks, asparagus, raw potato starch, green banana flour, and polyphenol-rich foods (berries, dark chocolate, cabbage, green tea).
Due to carb restrictions, he skipped beans/lentils and added a targeted prebiotic supplement (GOS powder) to address his fiber fermentation issue.
Key Takeaway: Brad emphasizes the importance of testing before supplementing — noting that generic probiotics can do more harm than good if not tailored. His results show how food-based interventions, when guided by personalized data, can significantly improve gut health and resolve long-standing food sensitivities.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Crowd Health - How I Ditched Health Insurance and Saved Thousands
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Andy Schoonover - Crowd Health
Low Carb MD Podcast: Check out Crowd Health EP: 382
🎙️ Podcast Summary: Brad Williams Interviews Andy Schoonover, Founder of Crowd Health🔍 Key Points Discussed:
In this episode, Brad Williams shares his personal frustrations with traditional health insurance and religious health share programs—citing high costs, poor service, and surprise denials. He introduces his audience to Andy Schoonover, founder of Crowd Health, as a powerful alternative he's personally adopted.
Andy shares the origin story of Crowd Health, born from his own bad experience with insurance when he was forced to pay $8,000 out-of-pocket for a medically denied but necessary procedure for his daughter. Frustrated with the system, he created a peer-to-peer medical crowdfunding platform that empowers members to pay for care directly—at significantly reduced rates.
How Crowd Health works: Members pay a monthly fee plus a capped contribution to help others. Each medical event has a $500 member responsibility, with the rest crowdfunded (99.8% success rate).
Cost Comparison: Brad switched from paying $1,400/month with a $5,000 deductible to under $600/month max with Crowd Health for his family of three.
Cash Pay System Advantage: Members become “cash payers,” avoiding inflated insurance prices and benefiting from Crowd Health’s provider negotiations (often saving 40–50%).
Personal Experience: Brad’s family visits, prescriptions, and pediatric care were all covered quickly (within 8 days) and cheaper than through insurance or prior health share programs
Community-Based Funding: Big-ticket medical events (e.g., a $1M gunshot injury case) were successfully funded after negotiation brought costs way down.
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:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
