40+ Fitness Podcast
Being over 40 can make getting healthy and fit much harder. The 40+ Fitness Podcast is designed to address various health, fitness, and nutrition topics with you in mind. Your hosts, Allan Misner & Rachel Everett want to encourage, educate and entertain you as you travel on your health and fitness journey. Lose weight over 40. Get fit over 40.
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What it takes to live better longer
12/30/2025
What it takes to live better longer
On episode 727 of the 40+ Fitness podcast, Coach Allan dives into the theme of “What it takes to live better, longer.” Reflecting on the habits and resolutions we often revisit as the calendar turns, Coach Allan sheds light on why most people struggle to make lasting changes and shares practical strategies for setting successful goals as we head into a new year. You’ll hear about the three biggest mistakes people make when looking back and planning ahead, from failing to take responsibility to setting vague or irrelevant goals. Through personal stories and actionable advice, Coach Allan guides listeners in finding their “why,” embracing self-awareness, and crafting goals that truly matter. If you’re ready to unlock your full potential and age stronger, this episode is packed with wisdom to help you start your journey to a healthier, fitter, and more energetic version of yourself.
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Age like a girl with Dr. Mindy Pelz
12/23/2025
Age like a girl with Dr. Mindy Pelz
On episode 726 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Mindy Pelz to dive into her groundbreaking book, Age Like a Girl: How Menopause Rewires Your Brain for Mental Clarity, Increased Confidence, and Renewed Energy. For too long, menopause has been seen as a decline, but Dr. Mindy is here to flip the script—showing us how this stage of life can be a powerful transformation for women. Together, they unpack the science behind menopause, its impact on neurochemistry, and why these changes don’t have to signal the end, but rather the start of a vibrant and empowering new chapter. Dr. Mindy shares her personal journey, the ancestral roots of the “grandmother hypothesis,” and practical, research-backed lifestyle changes to help women thrive physically, mentally, and emotionally after 40. Plus, this episode acknowledges the importance of support from partners and why open conversations with the men in our lives are crucial during this transition. Time Stamps 03:47 Menopause & Marital Communication 09:26 Breaking Under Online Pressure 12:58 Redefining Life Through Menopause 15:35 Grandmother Hypothesis and Menopause Energy 17:56 Grandmother Hypothesis and Aging 22:47 Post-40 Nutrition: Stabilizing Glucose 25:46 Fasting for Brain & Mood Boost 28:08 Mastering Glucose for Health 32:01 Unexpected Hard Work and Adaptation 36:13 Estrogen: The Brain’s Timekeeper 39:40 Resetting the Timekeeper Naturally
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Why is improving our health and fitness so hard?
12/16/2025
Why is improving our health and fitness so hard?
On episode 725 of the 40+ Fitness podcast, Coach Allan discusses one of the most pressing questions for anyone striving to live a healthier, fitter life after 40: Why is improving our health and fitness so hard—and what can we do to make it easier? Drawing on personal experiences, science, and practical mindset strategies, Coach Allan explores the real reasons we struggle with weight loss, building fitness routines, and maintaining healthy habits. From biological tendencies and processed food temptations, to misleading media messages, unhelpful diet books, and even the challenges within our own minds, we’ll uncover the obstacles sabotaging our progress—and more importantly, how to fight back. 04:14 Why Losing Weight Is Hard 09:38 Fitness Advice Isn't One-Size-Fits 11:05 Misleading Headlines and Health Studies 16:27 Diet Books and Weight Cycles 18:12 Barriers to Lifestyle Change Compliance 21:11 Overcoming Limiting Beliefs 24:32 Burn the Boats to Win 28:57 The Power of Strong Alliances Get the Long-Life Readiness Quiz at https://40plusfitness.com/llrq.
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Being the champion of your life with Jolie Glassman
12/09/2025
Being the champion of your life with Jolie Glassman
On episode 724 of the 40+ Fitness Podcast, Coach Allan sits down with mindset coach and fitness mentor Jolie Glassman, author of 101 Rules for Being the Champion of Your Own Life According to the Rules of Boxing. Together, they dive into how the principles of boxing translate into powerful lessons for living your best life, especially as we age. Boxers are known for their incredible strength, resilience, and commitment—and Jolie shares how adopting a champion's mindset, facing your fears head-on, and building integrity are essential ingredients for real transformation, both in and out of the gym. From practical strategies to overcome temptation, to the importance of building strong routines and never giving up, Jolie brings over 30 years of experience helping people unlock strength, balance, and confidence at any age. Time Stamps 04:49 Intense Boxing Training Insights 09:14 No Excuses, Full Commitment 12:36 Fear, Motivation, and Action 13:50 Know When to Surrender 17:07 Late-Night Eating Triggers 20:22 Patience Starts With Yourself 25:39 Book Reading and Patience Advice 27:50 Be an Anomaly 29:31 Fun as Life's Guiding Principle
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Saving men from themselves with Louis Bezich
12/02/2025
Saving men from themselves with Louis Bezich
On episode 723 of the 40+ Fitness podcast, Coach Allan sits down with Louis Bezich, a seasoned healthcare executive, author, and advocate for men's health, to dive into the challenges—and solutions—men face when it comes to living healthier lives after 50. Together, they explore Louis Bezich's new book, Saving Men from Themselves: 20 Proven Tactics with a New Approach to Living Healthy for Men Over 50, and unpack the deeply rooted cultural ideas of masculinity that sometimes hold men back from seeking the care and making the choices they need. Through candid conversation, Allan and Louis Bezich address everything from the importance of regular doctor visits and the power of social motivation to adjusting exercise routines as we age. They talk about building a purpose-driven lifestyle, the role of happiness and fulfillment in sustaining healthy habits, and why it's vital for men to rethink traditional notions of strength—including the courage it takes to ask for help. Time Stamps: 06:03 Exploring Masculinity's Complexity 09:16 NFL: Balancing Career and Health 10:52 Redefining Masculinity Across Generations 14:49 Purpose-Driven Men's Health Advocacy 19:35 Staying Healthy for the Future 21:42 Challenging Masculinity in Health 23:25 Exercise: The Ultimate Medicine 28:39 Healthy Holidays: Adapt and Thrive 30:03 Build Fulfillment and Health Foundations
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How to build strength with David Vaux
11/25/2025
How to build strength with David Vaux
On episode of the 40+ Fitness podcast, Coach Allan is joined by one of the UK's most innovative osteopaths, David Vaux, to talk about his new book, Stronger: How to Build the Secret to a Longer, Healthier Life. Together, they dig into why strength training is crucial—especially for those over 40—and how it impacts not just your healthspan, but your "strength span," shaping your independence and quality of life as you age. During this episode, you'll discover how building practical, functional strength is the key to enjoying life’s moments, from playing with grandkids to traveling without limitations. David shares personal stories and research-backed insights about grip strength, overcoming pain, and preventing frailty through smart, consistent movement. Whether you're just starting out or looking to up your game, you’ll find tips and inspiration to fuel your fitness journey. Time Stamps: 05:26 Strength Training for Beginners 08:56 Strength Training for Longevity 13:28 Healthy Aging Through Strength Training 16:55 Grip Strength: Proxy for Active Life 19:10 Grip Strength for Healthy Aging 23:15 Avoid Overtraining, Aim for Consistency 27:39 Midlife Fitness: Consistency Over Intensity 31:42 Pain Gate and Distraction 37:23 Functional, Full-Body Exercise Priorities 40:53 Progressive Strength Training Tips 43:28 Simple Fitness for Lifelong Health 48:31 Strength Snacking and Resilience Instagram David Vaux - https://www.instagram.com/david_vaux/
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Stopping alcohol with Chris Najera
11/18/2025
Stopping alcohol with Chris Najera
On episode of the 40+ Fitness podcast, Allan dives into the hard truths about alcohol with sober coach, speaker, and author Chris Najera. After over three decades of drinking, Chris found freedom on the other side and is now dedicated to helping others break free from alcohol's grip. On this episode, you'll hear Chris talks about his journey, the science behind how alcohol hijacks the brain, and the widespread—yet often ignored—health consequences linked to drinking. The conversation also covers practical advice, including Chris Najera's 30-day alcohol break protocol and what it takes to truly reclaim your best life. Time Stamps: 05:49 Alcohol Journey and Reflection 10:04 Questioning Alcohol and Science 10:49 No Alcohol Amount is Safe 16:37 30-Day Alcohol Detox Guide 22:42 Breaking Free from Cravings https://thehardtruthaf.com
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How to create a healthier, happier, and more prosperous life with Rand Selig
11/11/2025
How to create a healthier, happier, and more prosperous life with Rand Selig
On episode 720 of 40+ Fitness, host Allan sits down with entrepreneur, coach, and author Rand Selig to explore the key principles from his book, Thriving: How to Create a Healthier, Happier, and More Prosperous Life. Together, they dive into practical strategies for aging well—not just by focusing on physical health and longevity, but by cultivating emotional resilience, meaningful relationships, and a sense of purpose. Rand Selig shares the eight character strengths that drive life satisfaction and achievement, discusses the power of making intentional choices, and reveals how we can overcome fear and self-sabotage to unlock our full potential. There’s something here for everyone seeking not just more years in their life, but more life in their years. Time Stamps: 01:13 Hello Segment 02:14 Bio - Rand Selig 02:40 Start Interview 04:50 Keys to Success and Happiness 08:38 Driving Your Own Bus 11:27 Midlife Changes and Aging Well 14:48 Stay Curious, Lower Conflict 19:32 Friends of All Ages 20:20 Being Love in Everyday Life 25:17 Fear of Failure in Fitness 29:11 My Ethical Will Journey 31:02 Ethical Wills and Bequests
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Building brain fitness with Dr. Patrick Porter
11/04/2025
Building brain fitness with Dr. Patrick Porter
On episode 719 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Patrick Porter, renowned author, educator, and creator of the BrainTap brain training platform, to explore the cutting-edge world of brain fitness. Diving into Dr. Porter's book, Brain Fitness Blueprint: Integrating Ancient Wisdom and Modern Technologies for Peak Performance, you'll discover how the latest neuroscience is combining with age-old traditions to help you unlock optimal brain health—no matter your age. During this fascinating conversation, Coach Allan and Dr. Patrick Porter break down the concept of the "three brains"—head, gut, and heart—and explain why coherence between these systems is essential for overall vitality. You'll learn why all stress is ultimately brain stress, how to leverage brainwaves to elevate performance, and simple, actionable strategies for better sleep, movement, nutrition, and self-awareness. Time Stamps: 06:22 Conscious vs Subconscious Control 08:45 Epigenetics and Light Transmission 10:42 Heart Matters for Vitality 13:44 Alpha Training Unlocks Speech 17:17 Mindset Shapes Health and Energy 21:11 Chaos, Harmony, and Coherence 25:47 Choosing Energizers Over Drainers 28:10 Blueprint for Self-Improvement 32:23 Boosting Neuroplasticity Through Exercise 35:07 Improving Sleep and Nervous System 39:11 Unlocking Mind's Infinite Potential 43:03 Better Sleep and Morning Tips 44:13 Morning Breath and Nervous Energy 49:05 Embrace Change, Focus on Growth 51:07 Learning Through Failure 56:13 Brain Fitness Bonuses & Trial
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How to be pain-free with Dr. John Rusin
10/28/2025
How to be pain-free with Dr. John Rusin
On episode 718 of the 40+ Fitness podcast, Coach Allan sits down with Dr. John Rusin—an internationally recognized strength coach and injury prevention expert—to explore his latest book, Pain Free Performance: Move Better, Train Smarter and Build an Unbreakable Body. In this insightful conversation, you'll learn why our bodies often end up in pain, and how stability, proper bracing, and breathing are fundamental to a pain-free life. Dr. Rusin shares practical tools to turn warm-ups and cool-downs into powerful daily routines, reveals the importance of mobility and the six foundational movement patterns, and discusses the innovative "6x6" protocol for building strength, muscle, and athleticism at any age. You'll also discover Dr. Rusin’s take on training frequency, consistency, and why age doesn’t have to be a barrier to peak performance. Whether you’re just getting started or looking to take your fitness to the next level, this episode is packed with actionable advice to help you live, move, and train pain-free well into your 40s, 50s, and beyond. Time Stamps: 03:43 New Obesity Criteria Explained 10:55 Pillar Complex: Strength & Stability 13:47 College Fitness Class Lesson 15:19 Warmups and Cooldowns Matter 19:10 Mobility vs Flexibility Explained 24:38 Building an Unbreakable Body 26:33 6x6 Protocol for Longevity 30:16 Realistic Fitness Goals Over Optimism 34:30 Optimizing Training Splits for Results 38:02 Age Is Just a Number 40:47 Universal Blueprint for Strength Training 42:38 Holistic Health and Its Challenges https://painfreetraining.com
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Managing stress in the modern world with Justin Hai
10/21/2025
Managing stress in the modern world with Justin Hai
On episode 717 of the 40+ Fitness podcast, Coach Allan and Justin Hai co-founder and CEO of Rebalance Health and author of the book, Stress Nation: Escape the Technology Trap, Eliminate Stress and Reclaim Rest, dive into one of the most pressing challenges we face today—managing stress in our technology-driven world. In this episode, Justin shares his insights on why stress is more challenging than ever, the role technology plays in keeping us perpetually "switched on," and why managing hormones—especially cortisol—is crucial for better sleep, improved mood, and healthy aging. Together, Allan and Justin explore practical strategies for breaking out of the technology trap, reclaiming rest, and building lasting wellness through better sleep, exercise, and nutrition. Time Stamps 04:31 Stress, Fitness, Rest Solutions 09:22 Technology-Induced Anxiety 13:19 Social Media Stress Cycle 16:26 High Hormones, Youthful Resilience 17:24 Aging, Hormones, and Energy Decline 23:23 Social Media and Tech Evolution 26:57 Stressful Gaming Consequences 28:55 Gaming Preferences and Platform Tactics 33:31 Rebalance: Tested Wellness Solution 34:33 Restoring Natural Sleep Cycles https:/rebalancehealth.com
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Fracture-proof your bones with Dr. John Neustadt
10/14/2025
Fracture-proof your bones with Dr. John Neustadt
On episode 716 of the 40+ Fitness podcast, we’re diving deep into a topic that’s crucial as we age: bone health and osteoporosis. Coach Allan is joined by Dr. John Neustadt, a seasoned researcher, clinician, and author of Fracture-Proof Your Bones: A Comprehensive Guide to Osteoporosis. Dr. Neustadt breaks down the science behind why our bones are much more than just the framework of our bodies—they’re living tissues connected to everything from our hormone health to our immune system. In this conversation, you’ll learn why bone density tests don’t tell the full story, how to truly reduce your fracture risk, and what daily choices can dramatically improve your bone health. Dr. Neustadt explores holistic approaches—highlighting how the right exercise routine and following a Mediterranean-style diet can not only strengthen your bones, but also lower your risk for heart disease, dementia, and cancer. Whether you’re already concerned about osteoporosis or just want to future-proof your health, this episode is packed with actionable advice, insights on the surprising connection between chronic inflammation and bone loss, and tips on training safely and consistently as you get older. Time Stamps: 04:01 Holistic Bone Health Guide 06:41 Osteoporosis: Misplaced Focus on Testing 12:27 Serotonin's Impact on Bone Health 15:20 Early Osteoporosis Research Missteps 18:29 Bone Health and System Balance 21:07 Healthy Eating for Strong Bones 23:43 Safe, Effective, Consistent Exercise Advice 28:31 Mindset Shapes Everyday Exercise Benefits 32:08 Chronic Inflammation Destroys Health 35:02 Positive Focus for Well-Being 38:27 Medications, Fracture Risk & Solutions https://https://www.nbihealth.com/
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Speak to your body through introception with Caroline Williams
10/07/2025
Speak to your body through introception with Caroline Williams
On episode 715 of the 40+ Fitness podcast, Coach Allan sits down with acclaimed science journalist and author Caroline Williams to dive into her groundbreaking book, Inner Sense: How the New Science of Interoception Can Revolutionize Your Health. Together, they explore the fascinating science of interoception—the body's unique ability to detect and interpret signals from within. Caroline unpacks how tuning into our internal cues can revolutionize our health, boost energy, and help us make smarter decisions for our wellbeing. From understanding the role of fatigue and the mysteries of mitochondria to harnessing the power of rest, movement, and supportive relationships, this episode is packed with practical advice and eye-opening science for anyone over 40 looking to become the healthiest, fittest, and happiest version of themselves. Time Stamps: 04:50 Understanding Interoception: Internal Awareness 09:38 Brain-Body Communication Pathways Loop 13:47 Fuel Overload: Energy Production Myth 17:37 Bioluminescence of Living Cells 21:06 Effective Touch as Pain Therapy 24:44 Enhancing Body Signal Awareness 25:46 Mindful Body Awareness Skills 31:20 Exercise: Enhancing Emotional Awareness 33:17 Love Your Movement, Rest Properly
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Look and feel 10 years younger
09/30/2025
Look and feel 10 years younger
Are you looking and feeling as young as you should? On episode 714 of the 40+ Fitness Podcast, Coach Allan dives into the five key habits that people who appear and feel a decade younger consistently practice. You’ll get practical tips and expert insights to help you turn back the clock—no matter where you’re starting from. If you’re ready to unlock your full potential and live a happier, healthier life after 40, you’re in the right place. Time Stamps: 02:21 - Stay hydrated/Hydration 04:42 - Reduce processed foods 06:02 - Avoid alcohol 06:58 - High-quality sleep 08:06 - Resistance Training 09:23 - Bonus - Find joy and gratitude
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Living well with Dr. Michelle Jorgensen
09/23/2025
Living well with Dr. Michelle Jorgensen
On episode 713 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Michelle Jorgensen—a health-based dentist, traditional naturopath, and whole-body health advocate—to dive into her transformative story and the cutting-edge insights from her book, "Living Well with Dr. Michelle: A Comprehensive Handbook for Optimal Health and Unlimited Energy." After mercury exposure from years of dental practice made her seriously ill, Dr. Michelle charted a new course integrating Western and Eastern medical philosophies. In this episode, she shares how she went from following conventional approaches to pioneering her own “Total Care Dental and Wellness Way,” merging modern science with time-tested wellness strategies. Together, Coach Allan and Dr. Michelle unpack approachable ways to move from "disease care" to “well care,” uncover why your body’s energetic signals matter, and break down complex topics—like the elements and seasons of wellness—into simple, everyday strategies. You’ll also learn what really counts as “processed” food, how to tune in to your body’s unique symptoms, and actionable steps for sustaining energy and optimal health as you age. Time Stamps: 04:55 Exploring Beyond Western Medicine 08:46 Embracing Traditional and Modern Medicine 10:54 Why Wait Until We're Sick? 14:36 Universal Elements in Traditional Medicine 19:08 Garden Abundance for Family Meals 19:45 Lettuce Growth and Seasonality 25:49 Health Information Overload 27:44 Understanding Food Processing Levels 31:19 Ultra-Processed Food Dilemma 35:22 Hectic Monday Salad Routine 37:56 Cell Healing and Regeneration Insight 40:34 Cell Support and Communication Basics 45:05 Overcoming Confusion with Clarity 45:40 Find Your Wellness Starting Point
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Age on your own terms with Jacqueline Hooton
09/16/2025
Age on your own terms with Jacqueline Hooton
On episode 712 of the 40+ Fitness Podcast, Coach Allan welcomes Jacqueline Hooten, a personal trainer and fitness tutor with over 20 years of experience, to discuss her book Strong: The Definitive Guide to Active Aging. Together, they dive into what it truly means to “age strong,” focusing on how strength training, maintaining boundaries, and prioritizing our own wellness can transform the second half of life. Jacqueline shares her expertise on the importance of staying strong—not just for aesthetics, but to perform, function, and feel our best as we age. She shines a light on the realities of muscle and bone loss (sarcopenia and osteopenia), and why both men and women should prioritize strength and movement. Plus, Allan and Jacqueline talk about the crucial role of setting boundaries—what Jacqueline calls “ring fencing” time for yourself—and why it’s often the hardest, yet most important, change to make. This episode is packed with actionable advice for building a balanced fitness program that covers all the key components—cardiovascular health, strength, flexibility, agility, and more. Time Stamps: 09:25 Health Over Numbers 11:16 Addressing Caregiver Shortage Crisis 15:48 Lunchtime Workout Strategy 18:42 Generational Boundaries and Responsibilities 22:51 Fitness Components Overview 26:19 Holistic Fitness Through Smart Training 30:11 Aging and Muscle Loss 33:31 Osteoporosis: Genetics vs. Strength Training 34:56 Fitness Key to Injury Recovery 37:24 Hydration Importance During Exercise 41:07 Menopause Linked to Shoulder Pain 45:42 Rapid Recovery Surprises PT 47:16 Strength Training's Role in Recovery 51:32 Avoiding Injury Through Balanced Training 55:53 Inclusive Fitness: Beginner to Advanced
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Living your midlife fully with Heike Yates
09/09/2025
Living your midlife fully with Heike Yates
In episode 711 of the 40+ Fitness Podcast, Coach Allan sits down with Heike Yates—fitness coach, former bodybuilder, ultramarathon runner, and author of Pursue Your Spark: Your Guide to Escaping Midlife Traps, Reclaiming Confidence and Living Fully. Together, they unpack the unique challenges and opportunities that come with midlife, exploring how both women and men can break free from old patterns, reclaim their confidence, and truly thrive. Drawing from Heike’s 40+ years of experience, the conversation dives deep into the emotional and practical “gaps” that hold people back—from lack of confidence and skewed expectations, to missing knowledge, support, and self-awareness. Heike shares her powerful SPARK framework—a step-by-step approach to self-assessment, planning, taking action, removing roadblocks, and keeping momentum—that empowers listeners to reimagine what’s possible for their health, fitness, and happiness in midlife. Time Stamps: 08:28 Book Launch Recap with Running Friends 11:55 Midlife Challenges: Managing Emotional Burdens 15:26 Balancing Career and Family Priorities 17:17 Mind the Gap 19:43 Expectation Gaps in Fitness Journeys 25:54 Adjustable Goal-Setting Confidence 29:53 Strength First, Stamina Later 30:53 Self-Assessment for Goal Achievement 33:41 Energy Boost: Planning & Walking Strategy 39:30 Consistency Over Perfection in Fitness 40:48 Perfectionist Client with Shifting Goals 43:55 Guided Healthy Eating Choices 47:01 Midlife Longevity Goals
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Decode your bloodwork with Dr. Ken Berry
09/02/2025
Decode your bloodwork with Dr. Ken Berry
On episode 710 of the 40+ Fitness Podcast, we welcome back Dr. Ken Berry, a board-certified family physician, passionate health educator, and the author of Common Sense Labs: A Practical Guide to Decoding Your Blood Work and Taking Control of Your Health. Host Coach Allan and Dr. Berry dive deep into the often confusing world of blood work, covering why so many people are left in the dark by standard lab reports and what tests you should actually be asking your doctor for—especially if you’re over 40. Dr. Berry shares down-to-earth advice from his book, explaining how simple lab markers can reveal the secrets of your metabolic health and empower you to take proactive steps toward better wellness. Together, they discuss the pitfalls of medication-first solutions, why so many doctors only skim the surface of your results, and what it really means to manage your health through lifestyle changes rather than prescriptions. Time Stamps: 04:34 Simplifying Medical Knowledge 09:02 Misdiagnosing Fibromyalgia Risks 10:55 Rethink Symptom-Driven Solutions 13:39 Comprehensive Thyroid Testing Guide 18:01 Traditional Diets Over Modern Foods 21:18 Low-Carb Diet: Traditional Diabetes Remedy 23:46 Insulin Test: Unrecognized by Doctors 29:07 Check Fasting Insulin Regularly 30:34 Reevaluating Prediabetes Diagnosis 36:10 LDL Particle Size Matters 38:07 Pharmaceutical Industry vs. Lifestyle Solutions 43:27 Fix Diet for Health Transformation 46:13 Fix Diet to Boost Fitness
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Aging with power | Dr. Vonda Wright
08/26/2025
Aging with power | Dr. Vonda Wright
On episode 709 of the 40+ Fitness Podcast, Coach Allan sits down with Dr. Vonda Wright, an orthopedic surgeon, pioneering researcher, and internationally recognized expert on active aging and mobility. Dr. Wright joins us to discuss her new book, Unbreakable: A Woman's Guide to Aging With Power—a must-read for anyone interested in thriving as the years go by, regardless of gender. Together, Coach Allan and Dr. Wright dig into what it really means to age with power and vitality, busting myths about aging and emphasizing that it's not about dreading the years ahead—it's about managing your health as you age. You'll learn the science behind the "six aging time bombs" and, more importantly, the lifestyle strategies you can use to defuse them. From the critical role of movement and mobility to the game-changing benefits of resistance training, Dr. Wright shares actionable advice and fascinating insights, like why our muscles function as powerful endocrine organs and how activities from daily chores to powerlifting set us up for a longer, more satisfying life. Time Stamps: 05:43 Empowering Athletes with Estrogen Insights 10:01 Aging Time Bombs: Opportunities, Not Threats 11:25 Lifestyle's Impact on Health Formula 17:08 Prioritizing Functional Fitness Over Strength 19:39 Menopause Struggles: A Personal Story 22:59 Clotho: The Longevity Protein 24:19 Muscle Contraction Boosts Longevity 28:07 Balanced Muscle Development Essentials 31:01 High-Tech Orthopedic Office in Orlando 35:11 Defining HIIT: Bear Chase Intensity 40:00 Lifting: Endurance vs. Muscle Growth 40:46 Strength Training for Longevity 44:01 Muscle Memory Growth Process 47:49 Pursuing Strength, Defying Limits 53:06 Lift, Sleep, Consistent Routine
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The first principles of starting (or restarting) a fitness program
08/19/2025
The first principles of starting (or restarting) a fitness program
Welcome to episode 708 of the 40+ Fitness podcast; the show dedicated to helping you look, feel, and perform at your very best, no matter your age. I’m your host, Coach Allan, and today we’re tackling a topic that’s crucial whether you’re just getting started with fitness, coming back after a break, or ready to take your training to the next level: the first principles of starting (or restarting) a fitness program. In this episode, we’ll break down the ten essential principles you need to know to get the most out of your fitness journey. Time Stamps: 08:08 Starting Fitness: 10 Key Principles 10:41 Overexertion Leads to Workout Failure 15:44 Optimal Fitness Requires Intensity & Recovery 18:08 Optimal Rest Periods in Workouts 21:26 Listen to Your Body 25:56 Accountability and Expert Guidance
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The benefits of Nitric Oxide with Dr. Nathan Bryan
08/12/2025
The benefits of Nitric Oxide with Dr. Nathan Bryan
On episode 707 of the 40+ Fitness podcast, we're diving into the fascinating world of nitric oxide—one of the most important, yet often overlooked, molecules for human health. Host Coach Allan sits down with Dr. Nathan Bryan, a renowned biomedical scientist and author of The Secret of Nitric Oxide: Bringing the Science to Life, to uncover what nitric oxide is, why it's vital for cardiovascular health, energy, blood pressure regulation, and even sexual wellness, especially as we age. Dr. Bryan shares groundbreaking insights from his decades of research, revealing how our bodies naturally produce nitric oxide, why production can decline after 40, and the real reasons why common supplements and leafy greens might not be giving you the boost you need. Plus, he breaks down the critical role of diet, oral health, and lifestyle habits in optimizing your body’s nitric oxide production. Time Stamps: 05:29 Nitric Oxide: A Crucial Hormone 09:39 Innovative Nitric Oxide Delivery Solution 12:36 Nitric Oxide's Role in Angina 15:07 Nitric Oxide Reduces Blood Pressure 18:25 Nitric Oxide's Role in ED Treatment 22:20 Nitric Oxide and Endothelial Health 25:42 Diet, Nitric Oxide, and Vegetables 28:56 Arginine Supplements: Potentially Harmful Effects 33:25 Enhancing Nitric Oxide Production 35:24 Enhancing Oral Bacteria Naturally 37:58 Nasal Breathing Benefits and Risks
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GLP-1 what you need to know with David Knapp
08/05/2025
GLP-1 what you need to know with David Knapp
On episode 706 of the 40+ Fitness, we’re diving deep into the world of GLP-1 agonist medications—those buzzy drugs you've likely seen in the headlines helping people tackle obesity and type 2 diabetes. Joining Coach Allan is David Knapp, a leading voice in the GLP-1 community and author of Decoding GLP1: A Guide for Friends and Family of Those on the Pen. David opens up about his own weight loss journey, struggles with type 2 diabetes, and why traditional "eat less, move more" advice often isn’t enough. He demystifies the science behind GLP-1 medications, shares the fascinating history of their development (think lizard venom, not snake oils!), and breaks down the latest options and future innovations in this rapidly evolving space. Whether you’re considering these medications, supporting a loved one who is, or just curious about the hype, this episode will give you clear, compassionate, and evidence-backed insights. Plus, you'll hear candid discussions about stigma, navigating the world of compounded versus branded medications, and practical advice on achieving lasting wellness—no matter where you’re starting from. Time Stamps: 05:32 Beyond "Calories In, Calories Out" 07:17 Struggles with Weight Loss Mismanagement 11:17 Yo-Yo Dieting to Diabetes 14:00 Insulin's Role in Weight Challenges 17:26 Incretin Hormones and DPP4 in Diabetes 20:16 Ozempic's Origins: Gila Monster Venom 24:06 Understanding Tirzepatide’s Brain Effects 28:51 Novel Peptides in Weight Management 29:54 Retatrutide's Role in Body Composition 36:26 GLP1 Drug Shortage and Compounding 40:07 Pharmacy Oversight and Safety Concerns 41:14 Sketchy Weight Loss Injections 46:29 Obesity Stigma and Personal Struggle 51:00 OnThePen.com: Medication News Hub
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Get mobility for life through Avita Yoga with Jeff Bailey
07/29/2025
Get mobility for life through Avita Yoga with Jeff Bailey
On episode 705 of the 40+ Fitness podcast, Coach Allan welcomes Jeff Bailey, author of "Mobility for Life: Healthy Joints, Strong Bones, and a Peaceful Mind with Avita Yoga." Together, they dive into why mobility is so important as we age—and how it’s not just about stretching or traditional yoga. Jeff shares his journey from a serious hip injury to discovering the life-changing benefits of Avita Yoga, a unique practice focused on restoring joint health, building bone strength, and finding peace of mind. In this insightful discussion, you’ll learn the difference between flexibility and mobility, why many of us develop compensation patterns that wreck our movement as we age, and how targeting the joints—rather than just the muscles—can help prevent or even delay the need for joint replacements. You’ll also hear about the importance of approaching movement with mindfulness and why peace of mind is Jeff’s number one strategy for lasting wellness. Time Stamps: 03:24 Mobility for Life Book Overview 09:22 Mobility's Vital Role in Aging 12:07 Mindful Body Awareness Exercise 16:01 Understanding Body Flexibility 20:16 Avoiding Extremes in Fitness Trends 21:44 Superficial Change vs. Practical Function 26:18 Embracing Pain: Stay and Transform 28:34 Post-Surgery Recovery: Physical Therapy Steps 31:03 Synovial Membrane Function Overview 36:51 Less Is More: Rethinking Health 38:10 "Mobility for Life" Book Promotion https://mobilityforlifebook.com | 00:38:17.058 - 00:38:18.570
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How to avoid failure disease with Dr. Kyra Bobinet
07/22/2025
How to avoid failure disease with Dr. Kyra Bobinet
On episode 704 of the 40 Plus Fitness podcast, Coach Allan sits down with Dr. Kyra Bobinet, author of Unstoppable Brain: The New Neuroscience That Frees Us from Failure, Eases Our Stress, and Creates Lasting Change. Dr. Bobinet brings nearly three decades of expertise in neuroscience and behavior change, and together they explore the concept of "failure disease"—that sense of being stuck or losing motivation, especially when it comes to health and fitness over 40. In their conversation, Dr. Bobinet reveals the groundbreaking science behind what really drives our habits and why so many of us feel like we’re destined to fail—spoiler alert: it’s not just a lack of willpower! You’ll learn about the role of the brain’s “motivation kill switch,” the habenula, and get practical tools for working with your brain instead of against it. Whether you struggle with all-or-nothing thinking, motivation loss, or the weight of past failures, this episode is packed with actionable strategies to help you break the cycle and create lasting change. Time Stamps: 05:35 Learned Helplessness Misunderstood 06:49 "Learned Helplessness in Elephants" 12:30 Addiction Swap Ineffectiveness 15:40 Status and Ego on the Leaderboard 18:07 "SMART Goals and Workplace Deception" 21:07 Marginal Gains in Elite Sports 24:05 "Rethinking Failure in Goal Setting" 28:32 Understanding Brain Patterns and Negativity 33:07 Adapting and Iterating with AI 35:33 Idea Generation & Iteration Tool 38:11 Introducing Change Through Friction & Spice 41:23 Keys to Iterative Success
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Unraveling the relationship between addiction and cancer with Dr. Raphel Cuomo
07/15/2025
Unraveling the relationship between addiction and cancer with Dr. Raphel Cuomo
On episode 703 of the 40 Plus Fitness Podcast, Coach Allan welcomes Dr. Rafael Cuomo, a professor of science at the University of California, San Diego School of Medicine and author of The Hidden Biology of Addiction and Cancer. Together, they dive into the fascinating world of cravings—how our everyday patterns and habits, from a morning coffee to bedtime doom scrolling, silently shape our biology and impact our long-term health. Dr. Cuomo breaks down the invisible yet powerful effects of chronic cravings on metabolism, inflammation, and even our cancer risk, revealing why small daily choices matter so much more than one-off events. You'll hear enlightening stories, practical strategies to break free from damaging routines, and surprising insights into the links between stress, sleep, processed foods, and disease. Time Stamps: 05:36 Dense Content, Immediate Engagement 07:08 Automatic Behavioral Patterns 11:06 The Cycle of Chronic Stress 13:21 Caffeine Habits Impact Health Risks 17:04 Reflecting on Past Work Routines 22:26 Metabolism, Not Activity, Affects Cancer 23:36 Glucose, Insulin, and Cancer Growth 28:13 C Reactive Protein and Cancer Risk 31:32 Mindset-Driven Cancer Prevention 35:00 Healthy Habit Transformation Steps 36:41 Rewiring Cravings: A Seven-Day Detox 41:41 Meme-Worthy Habits Signal Caution 43:34 Promoting Healthy Work-Life Balance Get the book, Crave on Amazon - https://amzn.to/4kBlq2D.
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The art of aging well with Jim Owen
07/08/2025
The art of aging well with Jim Owen
Are you aging faster than you should? On episode 702 of the 40+ Fitness podcast, Coach Allan welcomes back Jim Owen, a living example of how purposeful action can redefine aging. Jim, a 40-year Wall Street veteran turned passionate advocate for healthy aging, didn’t even begin his fitness journey until he was 70—proof that it’s never too late to take charge of your health. Together, they discuss Jim’s transformative story and dive into his acclaimed documentaries, “The Art of Aging Well” and “Super Agers: Getting Old, Living Young,” both of which have aired on PBS and resonated with audiences nationwide. Throughout their conversation, Jim outlines the practical steps that helped him go from struggling with chronic pain and low energy to becoming functionally fit, vibrant, and motivated well into his 80s. From the fundamentals of exercise, nutrition, stress management, and quality sleep, to the powerful force of purpose and passion, Jim shares hard-earned wisdom and actionable advice for anyone looking to invest in their future well-being. If you’re determined to play an active role in your health, spend more quality years with family, or simply want to feel your best as you age, this episode is packed with motivation and tips to help you become a “superager” too. Time Stamps: 05:51 Discussing Aging and Documentaries 08:12 Core Concepts for Health Improvement 10:42 My Future with Family 13:22 Action Plan for Success 17:47 Turning Point: Embrace Change 22:06 Personal Growth Over World Change 23:44 Focus and Perseverance Offshore 26:53 Getting "Geezer Fit" 32:27 Aging and Osteopenia in Men 35:54 Healthy Habits and Celebrations 38:47 Struggling with Sleep After Retirement 41:41 Unchecked Stress Causes Health Issues 43:24 Beach Walks Relieve My Stress 48:45 Positive Energy: Key to Longevity 50:17 The Power of Positive Energy 54:02 Inspiration Over Income
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Is MSG making us fat and sick with Dr. Katherine Reid
07/01/2025
Is MSG making us fat and sick with Dr. Katherine Reid
On episode 701 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Katherine Reid, a biochemist, founder of Unblind My Mind, and author Fat, Stressed and Sick: MSG, Processed Food and America's Health Crisis. Together, they dive deep into a topic that affects millions but is often misunderstood: the hidden impact of MSG and processed foods on our health. Dr. Reid shares her personal journey from struggling to help her daughter's autism diagnosis, to uncovering the pervasive presence of glutamate in our food supply—and how it’s fueling America's obesity and chronic disease crisis. With her unique perspective as both a scientist and a mom, she exposes the science behind MSG, the tactics of the food industry, and how excess free glutamate is wreaking havoc on our metabolic health, mental well-being, and even our addictive behaviors. Coach Allan and Dr. Reid break down the science in a way that’s easy to understand, offering practical steps and empowering advice, including Dr. Reid’s own REID Diet principles for reducing inflammatory and excitatory foods. Whether you’re looking to improve your energy, clear the brain fog, or simply age better, this episode will change the way you look at the food you eat—and help you take back control of your health. Time Stamps: 03:27 American Health Crisis Book Analysis 06:47 Suffering Sparks Awareness and Change 13:37 Glutamate Debate: Safety vs. Blockers 18:00 Glutamate's Role in Metabolic Imbalance 22:16 Overstimulated Taste Receptors Harm Health 24:11 Glutamine's Role in Gut Health 26:35 Debunking Glutamate Blood Barrier Myth 30:06 Glutamate: Addiction's Hidden Neural Trigger 33:51 Glutamate's Role in Insulin Resistance 38:28 Reducing Inflammation Through Lifestyle Choices 42:24 Appreciation for Passionate Farmers 43:46 Motivating Health Through Community Cooking 47:39 Improved Quality of Life Benefits
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The loneliness epidemic
06/24/2025
The loneliness epidemic
On episode 700 of the 40+ Fitness podcast, Coach Allan dives into a topic that quietly affects millions but rarely gets the spotlight it deserves: the loneliness epidemic. Drawing from recent insights—including the Surgeon General's 2023 report, Coach Allan unpacks why strong social connections are just as vital to our health as nutrition and exercise, especially as we age. He shares the surprising risks loneliness poses, from higher rates of chronic illness and premature death to its impact on our mental wellbeing and sense of purpose. Plus, you'll get practical, real-life strategies to foster deeper connections, boost your happiness, and ultimately support your health and fitness journey after 40. Whether you're feeling isolated or simply looking to enrich your relationships, this episode is packed with valuable advice you won't want to miss. Time Stamps: 05:50 Loneliness' Impact on Health 07:42 Longevity Traits: Diet, Movement, Social Ties 10:31 Reconnect Through In-Person Interaction 13:54 True Connection Beats Dating Apps 17:01 Embrace Authenticity for Connection
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Break through obstacles to fitness with Ben Mudge
06/17/2025
Break through obstacles to fitness with Ben Mudge
On episode 699 of the 40+ Fitness podcast, Coach Allan sits down with Ben Mudge, an online coach and author of the new book, Fitness Without Limits: Break Through Obstacles, Live Without Fear, and Find a Better You. Ben’s story is nothing short of remarkable—born with cystic fibrosis, he’s defied expectations to become an accomplished athlete and a beacon of hope for others looking to reclaim their health, no matter the obstacles. In this episode, Ben shares how redefining our beliefs around limits—especially as we age—can empower us to live healthier, more energetic lives. Together, Allan and Ben discuss the foundational principles Ben covers in his book, including the critical importance of sleep, nutrition, movement, and mental health. You’ll also hear practical advice about getting started (even when the timing isn’t perfect), the value of consistency over perfection, and why tracking your progress is key to building momentum. Whether you’re just beginning your fitness journey or you’re ready to break through plateaus, you’ll find loads of actionable strategies for setting realistic goals, bouncing back from setbacks, and building lasting habits. Ben’s story will remind you that limits are often self-imposed—and that it’s never too late to raise your own bar. Time Stamps: 04:22 Limitless Fitness: Age No Barrier 09:24 "Core Health Principles" 11:38 Personalized Nutrition and Movement Guide 14:25 Adaptability in Daily Routines 17:58 "Use Alarms for Better Recall" 21:03 "Choosing the Right Vehicle" 28:03 Embracing Progress and Balance 29:47 Maximize Gym Time: Resistance Training Principles 34:51 Progressive Overload: Step-by-Step Growth 43:10 Exercise Machine Learning Tips 46:10 Gratitude Reduces Negativity
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A fitter midlife in just six weeks with Caroline Idiens
06/10/2025
A fitter midlife in just six weeks with Caroline Idiens
On episode 698 of the 40+ Fitness podcast, we’re joined by Caroline Idiens—personal trainer, strength training advocate, and the author of Fit at 50: Your Guide to a Stronger, Fitter and Happier Midlife in Just Six Weeks. Caroline shares her journey from viewing exercise as punishment in her 20s, to embracing strength training as a powerful, sustainable tool for health and happiness in midlife. We'll dig into Caroline’s approach to building fitness for people over 40, the importance of creating sustainable habits, and why short but consistent 30-minute strength workouts at home can transform not only your body, but also your mindset. She explains her philosophy of training smarter—not harder—as life gets busier, and how simple, functional moves can prepare us for whatever life throws our way. Caroline also breaks down her four key pillars of midlife wellness—exercise, nutrition, sleep, and mindset—and explains how focusing on small, manageable changes can deliver big results in just six weeks. If you've ever found fitness overwhelming, or are looking to rediscover your strength and confidence in your 40s, 50s, and beyond, this episode will inspire you to take that crucial first step toward a stronger, happier you. Time Stamps: 06:04 Adapting Self-Care Over Time 06:51 Small Changes, Big Impact 11:46 Transformative Power of Resistance Training 13:20 Envision Your Grandparent Legacy 17:29 Balanced Lifestyle: Exercise and Habits 21:48 Train for Strength and Mobility 25:20 Adaptable Exercise for Joint Health 27:50 Mindful Movement for Injury Prevention 31:58 Balanced Diet: Carbs, Protein, Fat 33:30 Fueling with Whole Grains & Gut Health 39:56 Ceiling Tire Workout Transformation 42:56 Prepare to Overcome Fitness Barriers 45:37 Holistic Fitness Journey Tips https://CarolineCircuits.com
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