40+ Fitness Podcast

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 https://40plusfitness.com/waitlist   

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 Angi

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 vers

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 Mobilit

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

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 Wor

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 i

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 principl

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 Connec

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 thr

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 eve

On episode 697 of the 40+ Fitness podcast, Allan sits down with Becca Chilzenkowski, a board-certified functional practitioner and hormone specialist, to dig deep into the complex world of hormone health—especially for those of us over 40. Becca shares her personal journey from years of unhealthy habits and hormonal imbalance to finding wellness through nutrition, sustainable lifestyle changes, and a passion for helping others do the same. In this conversation, you’ll hear why hormones play such a central role in our energy, metabolism, stress response, and even sleep. Becca breaks down how chronic stress and modern lifestyles are affecting our bodies as we age—particularly for women—and why we often see weight gain, fatigue, and slower recovery as we hit midlife. The episode is filled with practical advice on managing stress, improving sleep, making smart nutrition choices, and the importance of building time for recovery into your workout routine. Whether you’re struggling with unexplained weight gain, low

On episode 696 of the 40+ Fitness podcast, Coach Allan interviews Dr. Mark Sherwood, co-founder of Tulsa's Functional Medical Institute and author of the Amazon bestseller, "Quest for Wellness: A Practical and Personal Wellness Plan for Optimal Health in Your Body, Mind, Emotions, and Spirit." In this conversation, Dr. Sherwood shares his holistic approach to health, challenging the one-size-fits-all mentality and inviting listeners to reflect: Are you willing to make the changes necessary to achieve true wellness? Together, Allan and Dr. Sherwood dig into the real work of transformation—setting meaningful goals, journaling, course-correcting, and building a solid foundation in all four dimensions of wellness: physical, emotional, intellectual, and spiritual. Dr. Sherwood doesn’t believe in shortcuts or empty marketing promises—he’s all about practical steps and sustainable habits, from daily movement and smart nutrition to self-talk and sleep. Whether you're struggling to build momentum or just looking for

On this episode 695 of the 40+ Fitness Podcast, Coach Allan sits down with James Swanwick, Australian-American TV host, author, and founder of the alcohol-free lifestyle movement. Together, they dive into James’ new book, Clear: The Only Neuroscience-Based Method for High Achievers to Quit Drinking Without Willpower or Rehab. If you’ve ever thought about cutting back or quitting alcohol, or if you've noticed it's slowing you down as you strive for your best self in your 40s and beyond, this episode is packed with actionable insights. James unpacks the powerful cultural conditioning that makes alcohol so prevalent in our lives, the surprising health and life costs of regular drinking—even in moderate amounts—and how redefining your mindset can be a true game-changer. They’ll go beyond the usual “just say no” advice and explore neuroscience, identity shifts, the vital role of accountability, and practical steps you can implement immediately.     Time Stamps 05:05 Neuroscience Method to Quit Drinking 08:46 Smil

Dr. Dale Bredesen, a renowned expert in the field of neurodegenerative diseases, is on a mission to reshape the way we think about aging and brain health. He challenges conventional perceptions about aging, emphasizing the importance of maintaining a "brain span" that matches one's lifespan. Often posing thought-provoking questions about longevity, Dr. Bredesen highlights the undesirability of living to an advanced age if it means suffering from dementia. His work, driven by ongoing research and encapsulated in his latest book, aims to shift the narrative from expecting cognitive decline with age to implementing proactive strategies for preserving brain function. Timestamps: 05:24 Brain Health Over Longevity 07:53 Exercise, Memory, and APOE4 Gene Impact 10:26 Optimizing Cognition: Early Detection's Role 14:56 Herpes and Toxins Linked to Cognitive Decline 17:38 Neurotransmitters, Choline, and Stress Impact 20:43 Tau's Role in Brain Health 24:57 Understanding Cognitive Health Markers 26:43 Misdiagnosed Alzh

On episode 693 of the 40+ Fitness Podcast , Coach Allan sits down with award-winning journalist and author Henry Abbott to dive into his book, Ballistic: The New Science of Injury Free Athletic Performance. Whether you're hoping to stay functional and independent, play pain-free with your grandkids, or just keep enjoying the sports and activities you love, this episode is packed with actionable insights. Coach Allan and Henry explore how the right movement patterns are key to staying injury-free, why traditional healthcare might fall short for active adults, and the critical role of biomechanics in preventing pain. Plus, Henry shares practical tips on overcoming issues like kyphosis, valgus collapse, and hip instability, along with advice on how the right footwear and targeted exercises can help you move better and age stronger. Time Stamps: 09:13 Rethinking Recovery: Beyond Conventional Care 10:15 Medical Misdiagnosis and Treatment Dilemma 16:18 Unconscious Bias in Identifying Kyphosis 18:59 "Fix Posture w

On episode 692 of the 40+ Fitness Podcast, Coach Allan invites us to dig deep and ask ourselves two vital questions:  Who are you? Who will you be?  Sharing personal stories—like the life-changing phone call with his daughter and powerful moments from his own health journey—Allan explores the importance of living up to who we’re truly meant to be, rather than settling for the life we’ve drifted into. You’ll hear how a short, focused period of effort can drastically change the course of your life, why vision matters for both the immediate and the distant future, and how real-life scenarios highlight what’s truly at stake when it comes to your health. Plus, Allan introduces his new Fit for Task Bootcamp, designed to help you take those first critical steps toward reclaiming your health and unlocking your full potential. Time Stamps: 06:08 Being Who You're Meant To Be 07:09 Reverting to Your True Self 10:41 Generational Fitness Goals 15:52 Future-Ready Emergency Preparedness 17:07 Planning for Grandchild's F

On episode 691 of the 40+ Fitness Podcast we meet Elaine LaLanne, a true fitness pioneer and living legend at the vibrant age of 90. Elaine joins Coach Allan to share stories from her fascinating life and discuss her latest book, Pride and Discipline: The Legacy of Jack LaLanne, in His Own Words and Those He Inspired. Together, they dive into the groundbreaking legacy of her late husband, Jack LaLanne—known as the "godfather of fitness"—who revolutionized the way we think about health, aging, and exercise. Elaine reflects on Jack’s visionary approach to fitness, from launching the first televised exercise program to inventing equipment still found in gyms today, and emphasizes the importance of mindset, positivity, and visualization for lasting wellness. She also shares her own remarkable journey—from her early days in Minnesota, her career in media, to her ongoing mission of inspiring generations to stay active and healthy. Whether you want to age vibrantly, maintain lifelong motivation, or simply feel insp

On episode 690 of the 40+ Fitness Podcast, Coach Allan brings back the esteemed Dr. Steven Gundry to delve into his latest book, The Gut Brain Paradox. This conversation is packed with insights on how improving your gut health can enhance your mood, clarity, and overall well-being. Dr. Gundry elaborates on the complex relationship between our microbiome and how we feel and function. He explains the importance of maintaining a balanced holobiome and the role of gut health in reversing diseases and brain fog. We also explore practical steps to address issues like dysbiosis and leaky gut, providing you with actionable advice to improve your health. Time Stamps: 03:09 Interview with Dr. Steven Gundry 07:13 Intelligent Single-Cell Organisms Revealed 10:37 Reviving Vital Bacteria Balance 13:21 Gut Bacteria: Guardians or Neglected? 17:57 Bacteria Influence Our Food Cravings 21:37 Gut-Brain Connection: Long-Term Healing 24:39 Microbiome Insights and Deficiencies 29:40 Poultry & Fish-based Carnivore Diet 33:05

On episode 689 of the 40+ Fitness Podcast, we're joined by Sarah Cripps, the inspiring author of "Cancer Isn't All About Chemo." Sarah shares her personal journey after her young son, Teddy, was diagnosed with leukemia. Through her extensive research and determination, Sarah created a guide she wishes she had when facing this challenge—a book that offers insight into maintaining strength and health during cancer treatment. Sarah discusses the importance of nutrition, including supplements like IP6, and strategies such as intermittent fasting to complement traditional cancer therapies. She also emphasizes the need for individuals to be proactive and informed advocates in their healthcare decisions. Time Stamps: 06:18 Parental Advocacy in Medical Care 08:58 "Food as Essential Fuel" 11:54 Dietitian Disagreement: Mother's Perspective 16:44 "Miraculous Recovery: A Grateful Mother’s Story" 19:54 Fasting Strategy for Health Benefits 21:58 Miscommunication in Health Recommendations 26:20 Husband Shields Wife from