My Top Fitness Wins After 40: Smarter Workouts, Fasting, and Biohacks That Changed Everything

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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:

www.Over40FitnessHacks.com

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

www.BetterBeings.net

Make Wellness Peptide Store:

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:

www.Over40FitnessHacks.com

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

www.conrademsfitness.com

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:

www.Over40FitnessHacks.com

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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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:

www.Over40FitnessHacks.com

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

www.joinCrowdHealth.com

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:

www.Over40FitnessHacks.com

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

Built to Last: A Blueprint for Lifelong Fitness, Mindset, and Vitality After 40

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David Amerland: Built To Last Book

www.DavidAmerland.com

Social: @davidamerland

In this episode, Brad Williams interviews David Amerland, a 60-year-old fitness enthusiast, black belt martial artist, and author of Built to Last. David shares insights from his 47-year personal fitness journey and breaks down the psychological and emotional components of sustaining health and vitality as we age.

Key Highlights:

• David’s Backstory: Martial arts became his mental and emotional anchor from age 13. Despite building a career as a chemical engineer and bestselling author of 19 books, fitness has always remained his personal sanctuary.
  

• Why We Don’t Stay Fit: Built on three years of research, Built to Last explores why people struggle to stay active despite knowing the benefits. Evolutionary biology hardwires us to conserve energy, and modern life rarely requires movement—making exercise feel unnecessary or stressful.
  

• Mindset is the Key: David emphasizes that fitness isn’t just a physical pursuit—it’s an identity shift. When we emotionally connect with our future self and envision who we want to be in 20 years, we’re more likely to act now. This is critical to overcoming procrastination and excuses.
  

• Small Wins Matter: Even one minute of intentional exercise (like 30 squats or 10 pushups) can trigger neurochemical benefits similar to longer sessions. Consistency, not duration, drives transformation.
  

• Fitness Hacks David Wishes He Knew Sooner:

  
  

• • Breathwork: Conscious breathing to calm the nervous system and manage stress.
    

  • Sleep: Its profound impact on longevity and mental health.
    

  • Recovery: Gentler, more intentional training—especially with age—is smarter and more sustainable than going full throttle.
    

• Built to Last Framework

• • Begins with defining what fitness means to you.
    

  • Contains customizable workouts for all ages and fitness levels.
    

  • Designed to make fitness fit your life, not the other way around.
    

• Cultural Trends: The two generations most responsive to fitness due to environmental stress? Baby Boomers and Gen Z. Brad and David discuss Gen Z’s positive shift toward health, wellness, and mental health ownership.
  

• Final Message: It’s never too late to start. Whether you’re 40, 60, or 70+, consistent effort—even in small doses—will transform your body, mind, and future.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

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

From Dry Needling To Mitochondrial Health With Red Light Therapy

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Dr. Mike Belkowski - BioLight

Red Light Report Podcast

www.BioLight.com

Light Irradation Calculator:

Social: @Dr.MikeBelkowski

In this episode of Over 40 Fitness Hacks, Brad Williams interviews Dr. Mike Belkowski, the founder of BioLite, about the health benefits of red light therapy. Dr. Mike shares his journey into physical therapy and how dissatisfaction with the traditional medical system led him to explore alternative treatments like dry needling, cupping, blood flow restriction, and eventually red light therapy.

He explains the science behind red light therapy, emphasizing its ability to reduce inflammation, improve circulation, and boost mitochondrial health. Red light and near-infrared light both penetrate the body to stimulate energy production in mitochondria, which is key for overall health. Dr. Mike also touches on the importance of proper dosage, revealing that many popular red light therapy devices don’t provide accurate power measurements, which can lead to ineffective treatments.

The conversation dives into practical considerations, such as how red light therapy can improve skin health, treat pain, and even enhance cognitive function. Dr. Mike highlights the difference between using red light therapy for surface-level treatments (like skin) versus deeper tissues (like the brain and joints), and offers guidance on choosing the right devices depending on personal needs. He also addresses common misconceptions, such as the idea that more red light therapy is always better.

Brad and Dr. Mike wrap up by discussing BioLite’s products, including portable devices and more extensive full-body panels, and how users can incorporate red light therapy into their daily routines. Dr. Mike introduces his "protocol ecosystem," a free tool on the BioLite website that helps users determine the optimal duration for their red light therapy sessions based on the device’s light irradiance and the condition being treated.

Overall, the episode provides a thorough and engaging discussion about the science and practical applications of red light therapy, focusing on its potential to boost mitochondrial health, reduce inflammation, and support overall wellness.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

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