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 host, Coach Allan wants 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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Turn down the volume on your pain with Dr. Rachel Zoffness
09/08/2026
Turn down the volume on your pain with Dr. Rachel Zoffness
Pain is built by the brain, and because the brain can change, pain can change. That is the core of what pain psychologist Dr. Rachel Zoffness lays out in this episode. Pain is never all in your head, but it is never only in the body part that hurts either. It is biopsychosocial: biology, psychology, and your social world all turn the volume up or down. Dr. Zoffness is faculty at the UCSF School of Medicine, lectures on pain science at Stanford, and is the author of Tell Me Where It Hurts: The New Science of Pain and How to Heal. She walks through her three core truths about pain, why 96% of medical schools teach no dedicated pain science, the pain dial (how stress, mood, and attention change what you feel), and the pain recipe: writing down what makes a bad pain day so you can build the opposite. She closes with the three things that matter most for a healthy life with pain: movement, social health, and balance. Time Stamps: 03:48 Why pain is coming for all of us 07:56 Core truths 1 and 2: pain is the brain's opinion, and the brain can change 10:40 Core truth 3: pain is always biopsychosocial 16:05 A hammer and a bigger hammer: why medicine reaches for pills and surgery 19:41 The sociological domain: loneliness, trauma, and the 80% overlap 23:06 Acute vs. chronic pain, and the opioid lie 26:40 The pain dial: how stress and anxiety turn the volume up 27:46 Mood and attention change pain volume 32:03 Your high pain recipe, your low pain recipe, and painsomnia 36:11 Movement first, pain reduction later 37:35 Loneliness, cortisol, and social health 41:12 You have more power over your pain than you've been told Links: Dr. Rachel Zoffness (free resources page): Tell Me Where It Hurts: The New Science of Pain and How to Heal Instagram: Fit for Task Muscle and Strength Workshop:
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The 4 Pillars of Building Muscle After 40 with Alain Gonzalez
09/01/2026
The 4 Pillars of Building Muscle After 40 with Alain Gonzalez
You can still build muscle after 40, and the research says you can build it at close to the same rate as a 25-year-old. What has to change is not how hard you train, it is how strategically you train, eat, and recover. Alain Gonzalez is a fitness coach, author, and the creator of the largest YouTube channel dedicated to men's fitness over 40. He has spent more than 17 years helping men build muscle and get their health back, and his book is Muscle After 40. In this conversation we walk through his four pillars of muscle growth: mindset, training, nutrition, and recovery. We cover why volume is the thing that has to change with age, why movement quality sits above everything else in the gym, how to order your nutrition so protein comes first, and why recovery is the pillar most people over 40 quietly skip. Time Stamps: 05:21 Why muscle matters as you age 07:08 The four pillars of muscle growth 08:30 Pillar one, mindset 09:39 Pillar two, training and volume 11:14 Movement quality comes first 15:24 Can you still build muscle in your 50s and 60s 18:06 The staircase model 19:18 Effort and training close to failure 20:37 How progressive overload really works 22:23 The nutrition staircase, protein first 24:10 Protein frequency after 40 24:47 Recomposition versus bulking and cutting 26:14 The recovery staircase 26:59 Sleep and chronic stress 28:49 Three strategies to get and stay well Links: Alain Gonzalez on YouTube: Muscle Monsters Alain's book, Muscle After 40: How to Build the Strongest, Most Jacked Body of Your Life: Fit for Task Muscle and Strength Workshop, free and live Tuesday September 8th at 8:00 PM Eastern: Allan's book, The Wellness Roadmap:
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Why living longer isn't the goal
08/25/2026
Why living longer isn't the goal
Living longer is not the goal. Living better is, because the extra years most people are gaining are sick years, not good ones. In this solo episode, Coach Allan digs into the Global Burden of Disease study published in The Lancet Public Health, which found the gap between lifespan and healthspan grew from 8.8 years in 1990 to 10.7 years by 2023. That is nearly eleven years, about 15% of a life, spent sick and incapable at the end. He opens with a story from Puerto Vallarta, where an earthquake left a man in his early seventies stuck on the third floor because he did not have the leg strength to walk down the stairs, and had to tell his wife to go on without him. The earthquake did not cause that. It revealed it. Allan then walks through his own earthquake moment, a stage 3 kidney cancer diagnosis and the immunotherapy he is still going through, the five levers that actually close the gap, and why the retirement-account model of health is the wrong one. Time Stamps: 00:00 Lifespan versus healthspan, and the gap between them 05:58 Why the United States has the widest gap 10:02 Strength and stamina as non-negotiables 13:17 Purpose and relationships as the foundational why 17:23 Health deposits are not a retirement account 20:02 The Long Life Readiness Quiz Links: Long Life Readiness Quiz (free, takes a couple of minutes): The Wellness Roadmap by Allan Misner:
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Low-Impact Workouts Are Making You Fragile with Graham Tuttle
08/18/2026
Low-Impact Workouts Are Making You Fragile with Graham Tuttle
Relying only on low-impact exercise can leave you more fragile as you age, because your bones and connective tissue need impact to stay strong. Graham Tuttle, a coach, the author of Born to Sprint, and the self-styled Barefoot Sprinter, argues that sprinting, jumping, and throwing are the real markers of a healthy body at any age, and that stripping impact out of your training in the name of safety quietly erodes the very capacity it is meant to protect. In this conversation, Graham and Coach Allan get into why impact signals your bones and your brain that they are still needed, how training barefoot restores feedback and movement most of us have lost, the story of Graham coaching his own father to run again 15 years into a Parkinson's diagnosis, and his 10% rule for reintroducing impact safely when you are starting from badly out of shape. Time Stamps: 06:00 Trusting the body's natural design 07:44 Poor eyesight, lifting for looks, and losing body connection 12:27 Rethinking the reductionist physical-therapy model 13:42 Fascia, movement patterns, and the whole body 17:57 Why impact keeps the body and brain online 20:51 How the muscle system manages force 24:04 Physical limitation and how you perceive the world 30:23 Impact, hormones, bones, and the brain 32:56 His father's Parkinson's and rethinking fitness 35:55 Finding purpose and meaning in older age 39:44 Jeffy: starting from ground zero 41:12 The philosophy of sprinting 46:44 Using impact to shake things loose 48:25 Rebuilding movement patterns from the ground up 54:03 Sprinter swinging and plyometrics 55:01 Restoring the ability to sprint Links: Graham Tuttle's book, Born to Sprint: Unlock Your Natural Strength, Speed, and Athleticism: Graham's website: Graham on YouTube, Facebook, LinkedIn, TikTok, and Instagram: The Barefoot Sprinter Coach Allan's book, The Wellness Roadmap:
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Move Better, Hurt Less with Dean Pohlman
08/11/2026
Move Better, Hurt Less with Dean Pohlman
Mobility, your ability to move a joint through its range using your own strength, matters more for men over 40 than passive flexibility, and rebuilding it is what lets you keep squatting, lifting, and moving through daily life without pain. In this episode I talk with Dean Pohlman, founder of Man Flow Yoga and author of Yoga Fitness for Men, about why sitting all day leaves most of us with mobility deficits that gym work alone won't fix. We get into the real difference between flexibility and mobility, why knee pain usually starts at the hips, core, and ankles, and the simple daily habits that keep you moving well as you age. Time Stamps: 03:59 Why yoga feels time-intensive 07:42 Why men feel out of place in yoga classes 09:51 Flexibility vs. mobility explained 12:15 The everyday movements that need mobility 13:33 Why mobility work is essential, not a bonus 14:41 Benefits beyond mobility: breathing, balance, pain relief 17:39 What makes Man Flow Yoga different 21:02 Why you shouldn't quit squats at 40 23:38 Knee pain starts at the hips, core, and ankles 25:30 Allan's ankle injuries and the mobility fix 27:16 Building yoga and strength into a weekly routine 29:33 Dean's 3 wellness strategies: mobility, mindfulness, connection Links: Dean Pohlman on YouTube (Man Flow Yoga): Man Flow Yoga app and membership: Better Man Podcast on Instagram: Dean's book, Yoga Fitness for Men: Coach Allan's daily wellness tips newsletter: The Wellness Roadmap (Coach Allan's book):
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The Fight No One Scheduled: GLP-1s vs. Peptides
08/04/2026
The Fight No One Scheduled: GLP-1s vs. Peptides
On this episode of the 40+ Fitness Podcast, Coach Allan breaks down the fight playing out right now in Washington, DC, between GLP-1 medications and peptides. The two keep getting mentioned in the same breath, but they sit on opposite sides of the evidence line. GLP-1s like semaglutide and tirzepatide are tested medications with known dosing and documented side effects. Peptides like BPC-157 and TB-500, the so-called Wolverine stack, are not approved for human use and live in a gray market built mostly on rat studies and anecdote. Coach Allan walks through the recent FDA Pharmacy Compounding Advisory Committee panel that recommended approving 6 of 7 peptides even after the agency's own scientists raised safety concerns, and he points out what it means for you. Time Stamps: 02:54 GLP-1s and peptides, framing the fight 04:26 Peptides and the gray market 05:20 The cheating debate around weight-loss drugs 06:07 The peptides: AOD-9604, BPC-157, TB-500 07:00 Branding and hype: the Wolverine stack 08:50 How both sides market GLP-1s and peptides 09:54 RFK Jr. and what the FDA is for 11:04 Follow the science, not the phrases 12:57 Off-label prescribing and thin peptide data 14:34 Gray market and inconsistent manufacturing 15:47 The FDA compounding panel meets 16:32 FDA scientists warn against approval 17:43 The panel's conflict of interest and 6-of-7 recommendation 19:50 The Joe Rogan ivermectin parallel 22:20 Peptides, cancer risk, and personal caution 23:11 The N=1 experiment and its limits 26:33 Making the decision that's right for you Links - Work with Allan one-on-one (a few coaching slots are open right now): coach@40plusfitness.com - 40+ Fitness: https://40plusfitness.com
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Why Rest Won't Fix Your Knee or Back Pain with Dr. Tom Walters
07/28/2026
Why Rest Won't Fix Your Knee or Back Pain with Dr. Tom Walters
Summary Dr. Tom Walters, a board-certified orthopedic physical therapist and the founder of Rehab Science, returns to talk through two of the most common complaints after 40: knee pain and back pain. We get into why rest alone rarely fixes either one, how cartilage actually gets its nutrients through movement, and how to tell a tendon problem from something deeper in the joint. Tom explains load management, the real reason most aches show up without a specific injury, walks through the red flags that mean you should see someone for back pain, and covers how stress and sleep feed into chronic pain. He also shares his three tactics for staying well: social support, exercise, and sleep. Key Point Timestamps 05:01 The Rehab Science book series and why it was split by body region 07:09 Why knee and back pain are so common after 40 10:05 Telling a tendon problem from a cartilage problem 13:40 Managing flare-ups with rest, heel slides, and gentle mobility 16:17 Load management: why most pain is too much too soon, or too little 19:29 Red flags in back pain that mean see a professional 24:19 Chronic pain, nociplastic pain, and neuroplasticity 26:39 How stress can trigger and sustain back pain 29:51 Nerve pain and sciatica, and how treatment differs 32:47 Sleep, social support, and exercise for staying well Links Dr. Tom Walters / Rehab Science: Website: Instagram: @rehabscience () YouTube: search "Rehab Science" Books: the Rehab Science series, on Amazon and Barnes & Noble Rehab Science app (rehab programs by body region) Coach Allan / 40+ Fitness: Daily wellness tips newsletter:
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Your Metabolism Isn't Broken After 40 - with Eric Bach
07/21/2026
Your Metabolism Isn't Broken After 40 - with Eric Bach
On episode 756 of 40+ Fitness, Coach Allan sits down with Eric Bach, entrepreneur, coach, and author with over 16 years of experience helping thousands of former athletes and executives get lean, strong, and look great naked, without sacrificing all their time to the gym. Think your metabolism is “broken” after 40? Think again! Eric breaks down why age isn’t to blame for stalled progress, dispels common calorie myths, and reveals why relentlessly executing the basics will always beat chasing shiny new trends. We’ll dive deep into the realities of metabolic adaptation, the pitfalls of over-restrictive diets, and why how you train matters just as much as what you train; especially when it comes to joint health, tempo, and avoiding injuries as you age. Time Stamps: 04:22 Understanding metabolism changes 08:48 Effects of aggressive dieting 12:59 Challenges with calorie counting 14:44 Challenges of Fitness Trackers 19:17 Warm-ups for all clients 20:22 Sticking to workout fundamentals 26:03 Training with proper tempo 27:27 Importance of Controlled Exercise Tempo 31:38 Benefits of online vs in-person coaching 36:35 Starting online coaching business 38:48 Balanced fitness and nutrition tips
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Lose Fat, Keep Your Strength with Tyler Harnett
07/14/2026
Lose Fat, Keep Your Strength with Tyler Harnett
On episode 755 of the 40+ Fitness podcast, we’re joined by Tyler Harnett, a former super heavyweight powerlifter, strongman, and rugby forward turned strength coach who specializes in helping people over 40 lose fat without sacrificing the strength they’ve worked hard to build. Tyler shares his personal journey from “Mr. Big Guy” to dropping over 80 pounds while maintaining his power, and dives into the mindset, nutrition, and training strategies crucial for making lasting changes as we age. He talks about the all-important identity shift, why periodizing both your training and nutrition matters, and how to stay strong even when your joints start “barking.” Time Stamps: 05:09 Finding success with phased training 09:49 80s fitness and workout tips 11:47 Coaching women's football in Vegas 15:03 Struggling against Dallas defense 17:46 Dealing with exercise pain 21:20 Training for longevity and health 25:55 Periodizing diet and fitness routines 28:28 Tweaking diet and solving problems 29:57 Fitness advice for 40 plus 33:15 Grandma's journey to strength training
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Unlearn your chronic pain with Dr. Howard Schubiner
07/07/2026
Unlearn your chronic pain with Dr. Howard Schubiner
On episode 754 of the 40+ Fitness podcast, Coach Alan dives into the revolutionary science behind chronic pain with internist, pediatrician, researcher, and educator Dr. Howard Schubiner. Explore why pain isn’t always the simple result of an injury or structural issue, and how understanding the brain’s role in pain can be a game-changer for those who suffer from chronic conditions like back pain, migraines, fibromyalgia, and even long Covid. Discover the concept of "neuroplastic pain," why traditional medicine sometimes misses the mark in diagnosing and treating pain, and learn the key steps to unlearning chronic pain and reclaiming your active, healthy life after 40. Get the free Pain Playbook Guide at Time Stamps: 03:41 Challenging pain assumptions 07:51 Emotional pain causes physical pain 09:46 Understanding brain neuroplasticity and adaptation 13:39 Study on neuroplastic vs. structural pain 17:13 Understanding neuroplastic pain conditions 20:53 Debating Long Covid Causes and Treatments 24:23 Pain reprocessing therapy steps 27:40 Addressing Emotional Pain 30:16 Embracing Change After Hardship 33:33 Exploring alternative pain solutions 36:23 Understanding and Managing Headaches Get the free Pain Playbook Guide at
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How to Eat After 40: 3 Meals, More Protein, Less Hunger - Autumn Bates
06/30/2026
How to Eat After 40: 3 Meals, More Protein, Less Hunger - Autumn Bates
On episode 753 of 40+ Fitness! Today, Coach Allan sits down with clinical nutritionist Autumn Bates to dive deep into how our approach to eating needs to change as we age, especially after 40. Tired of hearing conflicting advice about calories, macros, and meal frequency? Autumn Bates shares a science-backed, practical framework that steers away from micromanaging every calorie and instead focuses on a bigger-picture approach to nutrition. In this episode, we explore what real satiety means and how our hormones drive hunger and fullness, why three balanced meals can support both gut health and weight management, and why prioritizing high-quality protein can make eating well simpler—and far more satisfying. Time Stamps: 05:54 Discussing healthy eating habits 09:15 Understanding hunger and satisfaction 13:54 Debating meal frequency for health 18:07 Benefits of Meal Timing 20:58 Benefits of Intermittent Fasting 22:00 Meal planning with essential nutrients 28:07 Understanding protein quality basics 29:26 Discussing recipes and food plan 33:22 Balancing nutrition and enjoyable treats
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Your 21-Day Make-It-Stick Fitness Plan
06/23/2026
Your 21-Day Make-It-Stick Fitness Plan
On episode 752 of the 40+ Fitness, Coach Allan guides you through the critical challenge of making your fitness journey stick, especially during those pivotal first three weeks—what he calls the notorious “week three quit.” Drawing from his personal experiences and coaching expertise, Coach Allan shares a practical, step-by-step 21-day plan designed to help you build lasting motivation, cultivate accountability, and set the right foundation for sustainable change. Time Stamps: 05:13 Building motivation through accountability 08:26 Building a 21-day foundation 13:27 Choosing between coach and peers 16:50 Small, simple actions for success 17:36 Creating a daily routine 23:26 Motivation challenges in week three 26:30 Setting and Adjusting New Goals 29:41 Adjusting daily habits and routines 33:48 Forming Habits and Self-Management
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How to Try Again and Finally Make Change Stick — Steve Kamb (Nerd Fitness)
06/16/2026
How to Try Again and Finally Make Change Stick — Steve Kamb (Nerd Fitness)
On episode 751 of the 40+ Fitness Podcast, Coach Allan sits down to discuss restarting a health and fitness regimen with Steve Kamb, the founder of Nerd Fitness. The conversation focused on how to create lasting change in health and fitness, especially for individuals over 40 facing the unpredictable realities of life. One concept discussed was the “back to normal fallacy”—the tendency to believe that perfect circumstances are just around the corner and that change will be easier then. A key theme that emerged was embracing failure as a normal, even necessary, part of progress, and recognizing that setbacks offer valuable lessons rather than defining personal worth. The discussion explored the PACT framework (Pause, Accept, Change, Try), offering a practical system for navigating obstacles and trying again with self-compassion and flexibility. Several points were raised, including the importance of setting realistic expectations, using strategies like “strategic half-assing” for sustainable progress, and learning to accept imperfections as part of a meaningful, successful journey. Time Stamps: 03:29 Introducing Steve Kamb of Nerd Fitness 09:19 Steve's fitness journey and insights 12:53 Learning from past mistakes 15:39 Writing and editing the book 17:54 Importance of Pausing and Reflecting 23:20 Trying a 30-day diet plan 25:02 High expectations and personal growth 29:03 Finding joy in healthy habits 31:43 Jody's Journey and Resilience 36:07 Kintsugi and life philosophy 38:22 Breaking my favorite mug 40:48 Strategically half-assing workouts
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How to stay motivated and stop quitting after week 3
06/09/2026
How to stay motivated and stop quitting after week 3
On episode 750 of the 40+ Fitness Podcast, Coach Allan discusses motivation. The conversation focused on the deeply personal journey of navigating health setbacks, life changes, and the pursuit of lasting motivation. One concept discussed was the cycle many face when starting a fitness regimen, often quitting around the infamous “week three,” and how this repeated loop is rarely due to laziness or lack of willpower. A key theme that emerged was the importance of building the right kind of accountability and support, whether through coaches, peers, or personal systems, in order to break free from this pattern. The discussion explored the “motivation map,” a model designed to help listeners not only find motivation but make it durable (), turning healthy actions into ingrained identity and permanent habits. Several points were raised, including the vital roles of intrinsic and extrinsic motivation, the need for self-management, and the value of asking for help as a true sign of strength. Time Stamps: 03:15 Struggles managing family and business 08:03 Coaching background and experience 11:34 Breaking the three week loop 13:06 Introducing the motivation map 18:09 Reducing friction in workouts 19:57 Falling into bad habits 23:55 Motivation in group fitness classes 28:05 The strength in asking for help 30:13 Dealing with high blood pressure 33:39 Kidney cancer treatment journey 38:14 Making accountability work for you 40:44 Recognizing the need to quit 44:12 Evolving through coaching stages 46:26 Becoming a Serious Runner 49:32 Advancing to a higher running level 52:25 Building permanent motivation and identity Get the free Make It Stick Guide at .
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The 5 keys to strength training
06/02/2026
The 5 keys to strength training
On episode 749 of the 40+ Fitness Podcast, we on the five essential keys to strength training for individuals over 40. Coach Allan explored why full-body workouts, progressive overload, training volume, consistency, and proper recovery are crucial for building and maintaining strength as we age. Several points were raised, including the importance of using compound movements, adjusting your workout routine to break through plateaus, and ensuring adequate protein intake for muscle repair and growth. Time Stamps: 04:41 #1 - Focus on full-body resistance training. 07:43 #2 - Your workouts need to be progressive. 13:15 #3 - Focus on volume. 18:54 #4 - Consistency. 21:35 #5 - We need recovery to get stronger. 29:50 Bonus - We need adequate protein. 34:18 Summary
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Men's health with Funk Roberts
05/26/2026
Men's health with Funk Roberts
Join us on the Ultimate Men's Health Summit at . On episode 748 of the 40+ Fitness Podcast, we’re joined by Funk Roberts—a former professional athlete, best-selling author, and global influencer known for helping men over 40 transform their health and fitness naturally. On this episode, we dive deep into the core challenges men face after 40, from loss of identity and declining testosterone, to smarter training strategies, optimal nutrition, recovery, and the importance of building a lasting lifestyle and legacy. Get ready for actionable insights and powerful stories that show it’s never too late to reclaim your vitality, strengthen your body, and rediscover your purpose. Time Stamps: 05:54 Reflecting on identity after retirement 08:00 Discussing personal purpose and roles 11:22 Overcoming challenges with health programs 13:44 Improving testosterone through lifestyle changes 17:20 Traditional bodybuilding and recovery challenges 21:20 Home workout essentials and recovery 25:55 Understanding Carb and Energy Dynamics 28:43 Eating healthy while traveling 32:27 Morning stress-relief routine 33:13 Meditation and its benefits 38:41 Legacy and lifestyle changes 42:31 Discussing high quality protein and carbs 45:55 Eating healthy while traveling
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The 5 keys to weight loss
05/19/2026
The 5 keys to weight loss
On episode 747 of the 40+ Fitness Podcast, Coach Allan breaks down the five essential keys to successful weight loss. Whether you’re looking to shed a few pounds, build strength, or simply create healthier habits, today’s episode offers practical tips and real-world wisdom to guide you on your journey. From cultivating the right mindset and understanding your true motivations, to embracing mindful eating, prioritizing whole foods, and building resilience through adaptable planning, Coach Allan shares the foundational strategies that make lasting results possible. TIme Stamps: 02:28 Key #1 - Mindset 04:41 Key #2 - Awareness 07:32 Key #3 - Slow Down 10:22 Key #4 - Nutritional Density 13:33 Key #5 - Adaptable Plan 16:43 Summary 19:38 Bonus - Accountability
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Weight loss maintenance done right with Dr. Susan Peirce Thompson
05/12/2026
Weight loss maintenance done right with Dr. Susan Peirce Thompson
On episode 746 of the 40+ Fitness Podcast, Coach Allan welcomes back Dr. Susan Peirce Thompson, New York Times best-selling author and founder of Bright Line Eating. In this episode, we dive into her latest book, "Maintain: Three Simple Shifts That Turn Temporary Weight Loss into Lasting Freedom." Weight loss is an incredible achievement, but as many of us know, maintaining that loss can be even more challenging. Dr. Peirce Thompson shares why shifting your identity and developing the right mindset and resources are crucial for sustaining weight loss. We'll explore the three key identity shifts—being devoted, becoming resourced, and allowing yourself to be liberated from the struggle with food—along with practical strategies and tools to help you stay on track for the long term. Time Stamps: 03:57 Comparing weight loss to romance 06:15 Discovering food addiction journey 11:39 Sticking to a defined diet 15:11 Supporting friends through tough times 16:10 Importance of setting boundaries 21:43 Struggles with weight and life issues 22:44 Finish line anxiety and weight maintenance 26:27 Planning for a successful day 29:38 Understanding internal family systems 33:22 Promoting the 14-day challenge
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Does it really matter to you?
05/05/2026
Does it really matter to you?
On episode 745 of the 40+ Fitness podcast, Coach Allan dives into a powerful formula for achieving lifelong health and fitness, uncovering the real reasons why so many of us struggle to follow through on our wellness goals. Drawing from personal experiences and practical examples, Coach Allan explores the often-overlooked costs—and investments—of making meaningful change, including time, effort, money, and the crucial concept of opportunity cost. Whether you’re aiming to lose weight, get stronger, or simply live a healthier, more energetic life, this episode is packed with insightful advice to help you balance the equation and unlock your full potential. Time Stamps: 03:51 Understanding costs of change 08:31 Starting with small efforts 10:40 Investing money 14:14 The cost of inaction 19:11 An example of the forumula 25:11 Deciding on lifestyle investments
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Two futures
04/28/2026
Two futures
On episode 744 of the 40+ Fitness Podcast, Coach Allan explores the concept of "The Two Futures" when it comes to your health and fitness. This episode is about empowering you to choose a path toward a more energetic, healthy, and fulfilling future. Coach Allan shares personal stories and practical guidance, helping you envision what you truly want out of your life if you knew you couldn't fail. We dig into how to keep the activities and relationships you love, stay true to yourself, and be present for the moments that matter most. Time Stamps: 03:22 Imagining a future without limits 08:52 Finding purpose beyond fear 09:50 Building bridges to personal growth 15:12 Discussing future health goals 19:02 Planning for memorable future events 22:41 Planning your ideal future 24:18 Motivational choices and opportunities
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Are you willing to embrace the suck?
04/21/2026
Are you willing to embrace the suck?
On episode 743 of the 40+ Fitness Podcast, Coach Allan asks the tough question: Are you ready to embrace the suck? In this special solo episode, Coach Allan opens up about a challenging stretch in his own life, including the loss of his mother, managing a complicated estate, and facing his own health setback with a cancer diagnosis and major surgery. Through his personal experiences, Coach Allan explores the crucial importance of building a strong base—physically and emotionally—to handle life’s inevitable setbacks. This episode dives into the value of consistent healthy habits, doing the hard things even when you don’t want to, and making choices today to set yourself up for resilience tomorrow.
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Q&A - Motivation, Functional Fitness, Power, and Supplements with Coach Allan
04/14/2026
Q&A - Motivation, Functional Fitness, Power, and Supplements with Coach Allan
On episode 742 of the 40+ Fitness podcast, Coach Allan dives into a listener Q&A, addressing some of the most common—and crucial—questions facing health-minded adults over 40. Coach Allan unpacks strategies for staying motivated as a couple, outlines foundational functional fitness exercises for those in their 60s, explains the importance and methodology of power training as we age, and explores the real role of supplements, vitamins, minerals, and hormones in optimizing your health. Time Stamps: 03:22 Sharing goals and supporting partners 06:46 Setting goals and accountability 11:08 Finding a workout you’ll stick to 13:27 Importance of strength and stamina 19:46 Training for power with plyometrics 21:40 Building strength and power 24:16 Training strength vs. power 27:26 Kayaking as an exercise 32:16 Kayaking and supplementation discussion 33:03 Focusing on big health priorities 38:50 Blood tests for nutrient levels 39:45 Routine health checks and supplements
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Find function for a better life with Scott Fulton
04/07/2026
Find function for a better life with Scott Fulton
On episode 741 of the 40+ Fitness podcast, Coach Allan sits down with Scott Fulton, an internationally recognized expert in positive aging, to discuss his groundbreaking book, Function: Turn Your Blind Spots Into Strengths. Drawing from his extensive background as a researcher, author, and university lecturer, Scott shares powerful insights into the five key domains of function—strength and power, cardio and recovery, mobility and balance, flexibility and structure, and cognitive and neuromotor ability—and explains how identifying and improving your weakest link can dramatically shape your future health and independence. Whether you’re aiming to regain top shape, prevent future decline, or simply perform your best as you age, this episode is packed with practical tips and evidence-based strategies to help you focus on the areas that matter most. Get ready to learn how to objectively assess your current state, set achievable goals, and turn your health investments into lifelong returns. Time Stamps: 05:52 Muscle strength and peak power 07:19 Balancing strength, flexibility, and function 11:03 Balance exercises and mental challenges 14:40 Understanding individual physical differences 17:26 Tracking health like marathon training 19:24 The importance of functional fitness 24:26 Shifting focus to functional health 27:33 Personalized fitness and strength advice 30:44 Improving cognitive skills for sports 33:16 Rediscovering play in adulthood
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How heat makes you healthier and more fit with Bill Gifford
03/31/2026
How heat makes you healthier and more fit with Bill Gifford
On episode 740 of the 40+ Fitness podcast, we dive into the fascinating world of heat and its effects on health and fitness with renowned science journalist Bill Gifford, author of Hot Wired: How the Hidden Power of Heat Makes Us Stronger. Together, we explore how heat is both a risk and a remarkable tool for healing and performance. From the dangers of heat exhaustion and heat stroke to the powerful health benefits of sauna, hot tubs, and other heat-based modalities, Bill shares the latest research and practical insights. You'll learn why sweating is a sign of good health, how heat adaptation works, and how heat-based recovery can improve longevity and brain health. We'll also bust some myths about cold exposure, discuss the social aspects of sauna culture, and reveal simple strategies for embracing discomfort to become the healthiest, fittest, and happiest version of yourself. Time Stamps: 03:13 Football training and hell week 07:09 Heat exhaustion dangers in football 12:26 Preparing for the military enlistment 14:36 Preparing for extreme heat events 18:46 Exploring sauna culture and beyond 19:43 Sauna culture and global revival 23:28 How heat stress benefits the body 28:08 The thrill and danger 29:16 Cooling down with cold water 32:36 The importance of social interaction
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Fall prevention, vitality, and longevity with Dr. Jacques MoraMarco and Dr. Yun Kim
03/24/2026
Fall prevention, vitality, and longevity with Dr. Jacques MoraMarco and Dr. Yun Kim
On episode 739 of the 40 Plus Fitness Podcast, Coach Allan is joined by Dr. Jacques Mora-Marco and Dr. Yun Kim, authors of the book, Walking Your Way to Vitality. Together, they dive deep into how integrating walking, breathwork, and mindfulness can profoundly transform your health; especially if you're over 40. In this conversation, you'll discover that walking is far more than just putting one foot in front of the other. The doctors share fascinating insights into different styles of walking, such as "retro walking" (walking backwards), animal-inspired Tai Chi walks for balance and fall prevention, and the powerful benefits of starting simple, daily habits no matter where you're at right now in your fitness journey. You'll learn practical tips for making walking a cornerstone of your wellbeing, how mindfulness and movement can reduce stress and boost longevity, and why prevention is truly the best medicine. Whether you're a seasoned walker or just starting out, this episode is packed with wisdom, encouragement, and actionable strategies to help you move toward your healthiest, happiest self. Time Stamps: 05:06 Styles of Walking Explored 08:35 Walking: Key to Longevity 11:01 Pharma-Driven Medical Solutions Critique 17:03 Steps: Start Small, Build Up 20:55 Tai Chi: Balance and Fall Prevention 31:44 Mindful Movement Over Stillness 35:22 Mind Intent: Stay Positive 37:19 Blue Zones
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Dealing with kidney cancer with Dr. Nitin Yerram
03/17/2026
Dealing with kidney cancer with Dr. Nitin Yerram
On episode 738 of the 40+ Fitness Podcast, host Coach Allan is joined by urologic oncology expert Dr. Nitin Yerram to shed light on a topic that hits especially close to home—kidney cancer. As Coach Allan himself recovers from a recent radical nephrectomy, he shares his own journey, making this conversation both timely and deeply personal. Together, they dive into why kidney cancer is being diagnosed at younger ages, the often subtle signs and symptoms to watch out for, and the realities of detection—including why blood in the urine is a red flag that can't be ignored. Dr. Yerram unpacks what to expect from a diagnosis, clarifies the risks and treatment options, and provides actionable advice on lifestyle and prevention. This episode isn’t just for those facing a diagnosis—it’s a must-listen for anyone wanting to be proactive about their health. Time Stamps: 05:39 Early Cancer Diagnosis Trends 07:32 Kidney Cancer: Signs & Discovery 10:11 Discuss Symptoms with Doctor 15:43 Kidney Masses: Fluid vs. Solid 18:11 Renal Cancer Risks Explained 23:23 Imaging Key for Kidney Cancer 25:23 Kidney Masses: Biopsy vs Removal 31:26 Kidney Cancer Treatment Options 35:32 Perils of Misinformation in Diagnosis 38:15 Keys to Health and Wellness 39:56 Kidney Cancer Resource Center
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Beat the aging culprits with Eilene Kopsaftis
03/10/2026
Beat the aging culprits with Eilene Kopsaftis
On episode 737 of the 40+ Fitness podcast, Coach Allan sits down with physical therapist and author Eileen Kopsaftis to unpack the powerful insights from her book, Aging Culprits: 12 Myths That Sabotage Your Future and Steal Your Joy. Together, they challenge common assumptions about aging, exploring how many so-called age-related declines are actually rooted in lifestyle choices, not inevitable fate. Coach Allan and Eilene dig deep into the myths that often steal our joy as we get older and highlight practical strategies to take control of your health, strength, and independence, no matter your age. If you’re ready to scrub away the nonsense, embrace evidence-based self-care, and ensure your best years are ahead, this conversation is for you. Time Stamps: 00:00 Aging Myths Debunked 05:37 Defying Aging Expectations 07:22 Superstition vs. Truth Belief 10:17 No Medications in Medicine Chest 13:36 Risk Reduction: Real vs Relative 17:42 Age and the Power of Play 21:58 Real Estate and Downsizing Stories 23:17 Addressing Mobility Challenges at Home 29:00 Surround Yourself With Support 30:19 Progress Over Perfection
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Die harder and later with David Frost
03/03/2026
Die harder and later with David Frost
On episode 736 of the 40+ Fitness Podcast, host Coach Allan sits down with returning guest David Frost, NFPT Certified Master Fitness Trainer, champion masters rower, and author of Strong to Save: Your Gen X Imperative to Die Harder and Later. Together, they dive into what it really takes for Gen Xers—and anyone over 40—to extend not just their lifespan, but their healthspan by training smarter and embracing functional fitness. You’ll hear David Frost break down his practical framework of moving from "decent" to "good" to "great" when it comes to strength and wellness, discuss the crucial difference between healthspan and lifespan, and challenge popular anti-aging and “super ager” myths with his no-nonsense philosophy on aging well. Coach Allan and David Frost also get real about the importance of sleep, nutrition, and recovery, and share actionable strategies to enhance your quality of life right now—regardless of where you’re starting. If you’re curious about how to unlock more energy, strength, and resilience as you get older, and want to take away powerful insights you can put into action today, this episode is for you. Time Stamps: 03:39 Invest in Your Future Health 07:04 Get Decent, Live Longer 12:20 Progression and Healthy Aging 16:48 Fitness Years Over Calendar Years 18:34 Heart Health and Superaging Insights 21:11 Essential 5 Movements for Fitness 25:56 Exercise, Aging, and Joint Care 29:37 Training Power for Real Life 30:55 Rowing, Power, and Endurance 36:39 Sleep, Health, and Recovery Insights 39:12 Competitive Approach to Activity Tracking 42:16 Be a Student, Start Now
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Building mental and physical resilience with Tamas Finta
02/24/2026
Building mental and physical resilience with Tamas Finta
On episode 735 of the 40+ Fitness Podcast, host Coach Allan welcomes strength and movement coach Tamas Finta, author of the book Living Fortified: Building Mental and Physical Resilience for Men Over 40—Stories of Practical Wisdom. Together, they dive deep into what it truly means to "live fortified," exploring how men over 40 can build both mental and physical resilience to age on their own terms. Throughout the episode, Tomas Finta shares eye-opening stories from his experience coaching clients, including the transformative power of building habits, focusing on progress over perfection, and finding your own “why” for staying healthy and active. From practical advice on dealing with information overload to simple, actionable strategies like the value of walking, crawling exercises, and starting small with micro-habits, this conversation is packed with wisdom for anyone looking to take control of their health journey after 40. Whether you want to move pain-free, gain strength, or just feel more confident in your daily activities, this episode is full of motivating insights and hands-on tips to help you unlock your full potential. Time Stamps: 03:43 Don't Overcomplicate: Commit Simply 07:04 "Living Fortified: Mind and Body 11:02 Impact of Repetitive Strain 13:08 Balance, Longevity, and Dan John" 16:39 Motivation Follows Action, Not Waiting 19:45 Social Media Ad Fascination" 23:14 Progress Takes Time and Consistency 27:20 Prioritizing Movement Over Muscle 30:18 Fitness Industry's Real Challenge 34:27 Set Realistic Fitness Baselines 37:39 Skillful Strategy Creates Success
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Become the ultimate hybrid athlete with Alex Viada
02/17/2026
Become the ultimate hybrid athlete with Alex Viada
On episode 734 of 40+ Fitness Podcast, we dive into the world of hybrid athleticism with Alex Viada, renowned coach, educator, and author of The Ultimate Hybrid Athlete: A Definitive Guide to Achieving Peak Athleticism Across All Disciplines. Hosted by Allan, this episode explores what it really means to be a “hybrid athlete”—balancing strength, endurance, and overall resilience no matter your age. Alex shares his journey from clinical research to coaching more than 1,000 athletes, and explains how anyone—regardless of body type or background—can train to be both strong and enduring. You'll learn about eliminating “junk volume” in your workouts, the true meaning of progressive overload, and how to periodize your training when you’re balancing multiple athletic goals. Plus, Alex introduces the RAMP warm-up system, and offers practical strategies for staying healthy, fit, and mentally sharp well into your 40s and beyond. Time Stamps: 05:38 Embracing Growth Beyond Identity 07:21 Training with Intent 10:17 Progressive Overload Simplified 15:06 Hybrid Training and Progression 18:43 Steps to Optimize Workout Prep 22:56 70/30 Diet Planning Approach 23:52 Balance Life and Sharpen Mind
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