Over 40 Fitness Hacks Brad Williams

Month 5 Fitness Challenge Update: Improving Sleep With Whoop Tracker





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Over 40 Fitness Hacks Facebook Group





In this podcast episode, Brad Williams of Over 40 Fitness provides a month 5 update on his six-month personal fitness challenge, which began at the start of the year. This month, Brad focused on improving his sleep using the Whoop device, a wearable fitness tracker. Despite not having significant sleep issues before, Brad decided to optimize his sleep duration and quality. He typically slept around six to seven hours but aimed to increase this to improve his deep REM sleep, crucial for overall recovery.



Brad detailed his experience with the Whoop device, explaining how it tracks various sleep stages and provides an overall sleep score. Initially scoring well, he noticed his deep REM sleep was lacking, prompting him to extend his sleep duration to seven or eight hours. This adjustment led to better scores, although he didn't always feel more refreshed.



The Whoop device also tracks strain, recovery, and daily calorie expenditure, giving Brad insights into his physical exertion and metabolic rate. He maintained a consistent workout routine of three to four 30-minute sessions per week, focusing on efficiency rather than high strain. The data confirmed that his workouts were effective in building lean muscle mass without excessive calorie burn, aligning with his goals.



Additionally, Brad monitored his HRV (Heart Rate Variability) score, which varied based on his lifestyle choices, showing improvement during the weekdays and decline over weekends due to dietary indulgences.



Despite his aversion to wearing devices, Brad found the Whoop device useful for gaining insights into his sleep and physical activity patterns. He committed to using it for a year and would reassess its value afterward.



Brad also recapped his progress in previous months, mentioning ongoing challenges with inflammation due to allergies and a recent stomach flu that led to a new egg allergy. For the final month, Brad plans to focus on stress management through meditation and circadian rhythm optimization.



Listeners are encouraged to join the challenge, revisit episode 429 for detailed instructions, and connect with Brad through a free 15-minute Zoom call or his new Facebook group.





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

My New Fasting Protocols For The Over-40 Crowd



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Over 40 Fitness Hacks Facebook Group





In this podcast episode, Brad Williams of Over 40 Fitness provides an update on his fasting protocols and shares his insights from two years of intermittent fasting. Brad emphasizes the importance of refining fasting practices by consulting with health and wellness experts. His current regimen involves a 6-7 hour eating window, consuming balanced meals with protein, fats, and fibers, and focusing on hydration with water and electrolyte drinks.



Brad highlights the significance of avoiding high-potassium supplements during long fasts and insists on no-calorie additions to coffee or tea. He encourages starting with intermittent fasting, gradually reducing the eating window, and possibly extending to longer fasts like his preferred 36-hour fast, which he does once a month.



A recent adjustment in Brad's approach includes minimizing meal frequency within the eating window, now consuming two larger meals instead of three to optimize insulin response and fat burning. This shift has yielded notable results, including weight loss and improved body composition.



Brad underscores the benefits of fasting for men and women, advising customization based on individual needs and professional guidance. He also suggests simple strategies like chewing gum or drinking apple cider vinegar to curb appetite. Ultimately, Brad encourages listeners to experiment with intermittent fasting, adapt it to their lifestyle, and find what works best for them.





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

Should You Count Your Calories To Get To Your Goal Weight



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Over 40 Fitness Hacks Facebook Group



In this episode of Over 40 Fitness Hacks, I delve into the perennial debate on whether or not counting calories should be a primary focus in your fitness journey. As I address this common query, I emphasize that while calorie counting can be beneficial, it is not necessarily the initial step one should take, especially for those over 40 who are beginning their fitness transformation.



The core of my argument is that establishing foundational healthy habits is paramount. This involves focusing on six key aspects of fitness: diet, exercise (or movement), inflammation, stress management (both physical and mental), sleep, and supplementation. Addressing these areas comprehensively will yield significant benefits and set a robust groundwork for your fitness goals.



Calorie counting, often rooted in traditional bodybuilding approaches, operates on the principle of caloric deficit and expenditure. While mathematically sound and effective for achieving very low body fat percentages, it may not be essential for everyone, especially those comfortable with a higher, but healthy, body fat percentage. It's crucial to recognize that fitness goals vary, and so should the methods to achieve them.



For many, the stress and potential negativity associated with rigorous calorie tracking can be counterproductive. Therefore, if counting calories feels overwhelming, it might be more prudent to focus initially on overall dietary quality, increased physical activity, and gradual adjustments. This approach can often yield substantial results without the meticulous need to track every calorie.



However, for those aiming to reach single-digit body fat percentages, calorie counting becomes almost inevitable. It's an advanced strategy that fine-tunes the diet to achieve precise fitness outcomes. Utilizing tools like MyFitnessPal or even a basic food scale can provide valuable insights into your dietary intake, helping you make informed adjustments.



Interestingly, the physiological feedback from devices like the WHOOP strap offers a modern method to understand your body's needs. By monitoring metrics such as heart rate, stress levels, oxygen levels, and basal metabolic rate (BMR), you can tailor your calorie intake and expenditure dynamically. This biohacking approach provides a more detailed and responsive way to manage your fitness journey.



In conclusion, whether or not to count calories depends on your personal goals and preferences. Establish a solid foundation in all aspects of fitness, and if you decide to pursue lower body fat percentages, incorporate calorie tracking as an advanced tool. The ultimate aim is to remain motivated, feel better, and achieve a sustainable, healthy lifestyle. Stay tuned for future updates, and consider joining my new Facebook group to connect with like-minded individuals and share your fitness journey.





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

Mastering Over 40 Fitness For Achieving Single-Digit Body Fat



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Stephen Campolo - Weight Loss Expert

https://flxbody-coaching.com/start





In this insightful podcast discussion between Brad Williams of Over 40 Fitness Hacks and personal trainer Stephen Campolo, the primary focus is on the nuanced journey of achieving single-digit body fat for individuals over 40. Brad seeks Stephen's expertise, given his background in natural bodybuilding, to navigate this goal without resorting to extreme measures common in bodybuilding competitions.



Stephen outlines three fundamental pillars essential for this endeavor: consistent nutrition, regular weight training, and increased movement, particularly through activities like walking. He underscores the criticality of maintaining unwavering consistency across these facets to yield tangible results. Stephen's emphasis on sustainable practices echoes throughout the conversation, with a keen focus on adherence rather than short-term intensity.



The discussion delves into strategies for addressing stubborn fat areas, acknowledging the unique challenges individuals face as they approach their target body fat percentage. Stephen's insights underscore the necessity of patience and persistence, particularly during the final stages of fat loss, where progress may seem elusive.



Moreover, the conversation explores the value of experimentation and moderation in integrating new fitness practices, such as sauna sessions and cold plunges, into one's routine. Both Brad and Stephen advocate for an approach rooted in balance and caution, mindful of potential long-term implications.



Stephen extends an invitation for listeners to connect with him on social media, positioning himself as a resource for ongoing guidance and support. His focus on online coaching and forthcoming corporate wellness initiatives reflects a commitment to making fitness accessible and sustainable for a broader audience.



Overall, the dialogue offers practical advice and nuanced insights for individuals navigating the complexities of their fitness journey, emphasizing the importance of sustainability, enjoyment, and holistic well-being.





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

Unpacking Nutrition Myths: Insights from Personal Trainers On Sustainable Weight Loss Strategies



Click Here for a FREE 15 min Zoom Consultation With Brad:



Stephen Campolo - Weight Loss Expert

https://flxbody-coaching.com/start





In this podcast episode, Brad Williams engages in a dialogue with fellow personal trainer Stephen Campolo, delving into the intricacies of nutrition and diet strategies. Stephen begins by reflecting on the evolution of his nutritional philosophy, indicating a shift from traditional bodybuilding diets towards a more experimental approach. Over the years, he has explored various dietary trends, including intermittent fasting, keto, and carnivore, in a quest to discover what works best for himself and his clients.



One of the central themes of their discussion revolves around the concept of calorie deficit for weight loss. Stephen emphasizes the importance of understanding that weight loss ultimately boils down to consuming fewer calories than one expends. However, he dispels the notion that meal frequency significantly impacts weight loss outcomes, asserting that as long as one remains within their daily calorie range, meal frequency becomes a matter of personal preference rather than a critical factor.



Moreover, Stephen touches upon the necessity of calorie tracking to develop awareness of eating habits. He suggests tools like MyFitnessPal to help individuals gain insight into their calorie consumption, as many people tend to underestimate the amount of food they eat. By tracking calories, individuals can make informed decisions about their dietary choices and adjust their intake accordingly to achieve their weight loss goals.



The conversation extends to the challenges faced by petite individuals in managing calorie intake and protein consumption. Stephen highlights the importance of tailoring dietary approaches based on individual body composition, noting that petite individuals may need to be more cautious with their calorie intake due to their smaller metabolic engines. Additionally, they discuss strategies for meeting protein requirements through diverse food options, such as protein bars, Greek yogurt, and protein powder, offering alternatives to solely relying on meat consumption.



Throughout the discussion, both Brad and Stephen stress the significance of listening to one's body and tracking results to gauge the effectiveness of dietary changes. They advocate for a pragmatic approach focused on gradual adjustments and small lifestyle changes, rather than strict adherence to rigid dietary protocols. By adopting a flexible and sustainable approach to nutrition, individuals can achieve long-term success in their fitness journey.





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 Personal Trainer's Journey Through Fitness, Binge Eating, and Self-Discovery



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Stephen Campolo - Weight Loss Expert

https://flxbody-coaching.com/start





In this engaging podcast conversation between Brad Williams of Over 40 Fitness Hacks and Stephen Campolo, a seasoned personal trainer, the focus is on Stephen's transformative journey into fitness, navigating the challenges of binge eating, and the psychological intricacies surrounding it. Stephen candidly shares his personal narrative, beginning with his adolescence when he grappled with being significantly overweight, growing up in a food-centric Italian household where culinary indulgence was the norm.



Motivated by a desire to shed excess weight and the negative impacts of bullying, Stephen embarked on his weight loss journey at the age of 14. Initially, he turned to running as his primary means of exercise, braving the cold New York winters to jog nightly. Coupled with a diet heavily centered around chicken and broccoli—deemed the quintessential healthy meal—Stephen experienced rapid weight loss, shedding nearly 100 pounds within six months.



However, his weight loss journey took a new trajectory when he discovered bodybuilding through Arnold Schwarzenegger's iconic documentary "Pumping Iron." Inspired by the muscular physiques showcased, Stephen transitioned to weightlifting, eventually competing in natural bodybuilding shows with the guidance of a seasoned coach. Despite his success on stage, Stephen's strict pre-competition dieting inadvertently triggered an unhealthy obsession with food, leading to episodes of binge eating post-competition.



This pattern of restrictive eating followed by bingeing persisted for years, creating a tumultuous cycle that impacted Stephen's physical and mental well-being. He candidly recounts a harrowing incident during the COVID era where a severe bout of binge eating resulted in excruciating pain and emergency surgery to remove his gallbladder—a consequence of overindulging in high-fat foods like peanut butter.



Through his experiences, Stephen underscores the importance of recognizing and addressing food addiction, describing himself as a "recovering food addict." He emphasizes the necessity of cultivating a lifelong awareness of one's relationship with food, acknowledging the complexities inherent in managing food-related behaviors. Stephen's story serves as a poignant reminder of the challenges individuals face within the fitness industry, intertwining themes of weight loss, body image, and mental health in a deeply personal narrative.





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