40+ Fitness Podcast

On episode 732 of the 40+ Fitness podcast, Coach Allan welcomes strength and fitness legend Dan John to the show, a man whose decades of experience span from elite athletics to coaching and academia. In this episode, Coach Allan, fresh off celebrating his 60th birthday, shares a hard-hitting statistic: only 22% of people actually follow the bare minimum guidelines for strength training. This sets the stage for a powerful conversation on why resistance training isn't just a good idea. It's absolutely vital for anyone over 40 who wants to maintain their health, function, and independence into their later years. Dan John unpacks his concept of "everyday strength," the kind of lasting fitness that lets you handle anything life throws your way, from carrying all your groceries in one trip to chasing after grandkids without missing a beat. Together, Coach Allan and Dan John break down how your focus should evolve with age: building foundational strength in midlife, prioritizing muscle mass, joint mobility, and regular walking as you move through your 50s, 60s, and beyond. Tune in for actionable tips, insights on how to structure your training for the long haul, and the wisdom you need to invest in your future health. Time Stamps: 04:29 Embracing Strength and Growth 09:15 Strength Retention Over Time 11:20 Everyday Strength and Progression 13:51 Focus on Joint Mobility 18:04 Planning for Independence and Mobility 21:47 Longevity vs. Modern Enhancements 23:53 Pot Belly and Happiness Link 29:22 Walking Routine and Steps 30:43 Why Walking Beats High-Intensity Workouts 35:15 Muscle Beach Memories, 1977 38:39 Steps, Meals, and Caloric Balance 41:44 Embrace the Obvious for Wellness 42:58 Visit Dan John University - https://danjohnuniversity.com

On episode 731 of the 40+ Fitness podcast, Coach Allan welcomes Cori Lefkowitz, founder of Redefining Strength and author of The Strong System: Transform Your Mindset and Build Your Best Body at Any Age. This conversation is packed with real talk about what truly drives long-term fitness success—beyond the fad diets and quick fixes. Cori shares her straightforward, blueprint-style approach, emphasizing the power of mindset, aligning your goals with your lifestyle, and making sustainable changes that actually stick. If you've ever struggled to get consistent with strength training, felt stuck chasing someone else's tactics, or sabotaged yourself after a setback, this episode is full of insights and practical strategies to help you break free from the cycle. Cori explains her STRONG acronym, the importance of reflection, and why knowing your non-negotiables is essential—not just for your fitness journey, but for your overall well-being. Tune in as we dive deep into personalized fitness tips, the strength-cardio continuum, and actionable ways to optimize your health and performance, no matter your age. Time Stamps 05:03 Start Where You Are 07:43 Shaping Habits Through Reflection 11:22 The Power of the Pause 14:24 Unlearning to Build Better Habits 19:01 Focusing on Mile Markers 21:45 Balancing Habits and Sacrifices 26:17 Aligning Habits with Lifestyle 29:44 Managing Life's Stress Overflow 32:31 Long-Term Fitness Over Quick Fixes 36:10 Balancing Habits Checkbook 36:59 1% Improvements for Lasting Growth https://Redefiningstrength.com/book

On episode 730 of the 40+ Fitness podcast, Coach Allan welcomes back Hilary Topper, an inspiring endurance athlete, coach, and author. Once a self-proclaimed non-athlete, Hilary Topper shares her extraordinary journey from lacing up her running shoes for the first time at age 48 to becoming a triathlon competitor and coach. Together, they dive into her new book, Unlocking the Triathlon: A Beginner's Guide to Competing in a Triathlon, providing a roadmap for anyone curious about trying a triathlon—especially if the idea has ever felt intimidating or out of reach. In this episode, you'll learn what a triathlon really entails, the different types and distances you can try, and how to take those crucial first steps, no matter your fitness level. Hilary Topper and Coach Allan cover practical advice on gear, training, and overcoming common fears, plus the importance of mindset, nutrition, and celebrating your personal progress. Whether you're looking for a new fitness challenge, want to shake up your routine, or simply enjoy stories of transformation and perseverance, this conversation is packed with expert tips and encouragement to help you unlock your full potential at any age. Time Stamps 05:39 Progression to Endurance Challenges 07:54 Multisport Options for Everyone 14:01 Running vs. Triathlon Costs 16:12 Wetsuits and Goggles Tips 17:48 Tech-Enhanced Swimming Gear Tips 21:36 Understanding Training Zones 25:38 Effort Zones Explained 27:48 Positive Self-Talk for Confidence

On episode 728 of the 40+ Fitness podcast, Coach Allan is joined by special guest Kayla Gergen, a certified personal trainer and licensed dietitian. Together, they dive into the world of rucking—a powerful way to boost strength and endurance simply by walking with weight. Drawing from her book RuckFit, Kayla Gergen shares actionable tips for safely getting started, explains the unique benefits rucking offers for joint health, muscle building, posture, and bone density, especially for those over 40. Whether you're looking for a low-impact but effective fitness routine, or just eager to shake up your regular walk, this episode has practical advice, inspiration, and a few entertaining stories from Allan's own rucking experiences. Learn how rucking can fit into your life—no matter your age or fitness level—and how you can adapt, improve, and stay consistent on your journey to better health. Time Stamps: 05:22 Don't Carry Excess Weight 06:22 Carrying the Radio for Others 11:24 Rucking Benefits for Over-40s 15:35 Beginner Rucking Tips 16:29 Rucking: From Backpack to Weight Plates 20:40 Rucking Tips and Recovery Basics 24:51 Grace and Flexibility in Setbacks 28:06 Benefits of Joining a Ruck Club 31:13 Holistic Health and Lifestyle Balance Get the book on Amazon: Ruck Fit - https://amzn.to/3N84BRW https://www.instagram.com/kaylagirgenrd/

On episode 727 of the 40+ Fitness podcast, Coach Allan dives into the theme of "What it takes to live better, longer." Reflecting on the habits and resolutions we often revisit as the calendar turns, Coach Allan sheds light on why most people struggle to make lasting changes and shares practical strategies for setting successful goals as we head into a new year. You'll hear about the three biggest mistakes people make when looking back and planning ahead, from failing to take responsibility to setting vague or irrelevant goals. Through personal stories and actionable advice, Coach Allan guides listeners in finding their "why," embracing self-awareness, and crafting goals that truly matter. If you're ready to unlock your full potential and age stronger, this episode is packed with wisdom to help you start your journey to a healthier, fitter, and more energetic version of yourself.

On episode 726 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Mindy Pelz to dive into her groundbreaking book, Age Like a Girl: How Menopause Rewires Your Brain for Mental Clarity, Increased Confidence, and Renewed Energy. For too long, menopause has been seen as a decline, but Dr. Mindy is here to flip the script—showing us how this stage of life can be a powerful transformation for women. Together, they unpack the science behind menopause, its impact on neurochemistry, and why these changes don't have to signal the end, but rather the start of a vibrant and empowering new chapter. Dr. Mindy shares her personal journey, the ancestral roots of the "grandmother hypothesis," and practical, research-backed lifestyle changes to help women thrive physically, mentally, and emotionally after 40. Plus, this episode acknowledges the importance of support from partners and why open conversations with the men in our lives are crucial during this transition. Time Stamps 03:47 Menopause & Marital Communication 09:26 Breaking Under Online Pressure 12:58 Redefining Life Through Menopause 15:35 Grandmother Hypothesis and Menopause Energy 17:56 Grandmother Hypothesis and Aging 22:47 Post-40 Nutrition: Stabilizing Glucose 25:46 Fasting for Brain & Mood Boost 28:08 Mastering Glucose for Health 32:01 Unexpected Hard Work and Adaptation 36:13 Estrogen: The Brain's Timekeeper 39:40 Resetting the Timekeeper Naturally https://agelikeagirlbook.com https://drmindypelz.com

On episode 725 of the 40+ Fitness podcast, Coach Allan discusses one of the most pressing questions for anyone striving to live a healthier, fitter life after 40: Why is improving our health and fitness so hard—and what can we do to make it easier? Drawing on personal experiences, science, and practical mindset strategies, Coach Allan explores the real reasons we struggle with weight loss, building fitness routines, and maintaining healthy habits. From biological tendencies and processed food temptations, to misleading media messages, unhelpful diet books, and even the challenges within our own minds, we'll uncover the obstacles sabotaging our progress—and more importantly, how to fight back. 04:14 Why Losing Weight Is Hard 09:38 Fitness Advice Isn't One-Size-Fits 11:05 Misleading Headlines and Health Studies 16:27 Diet Books and Weight Cycles 18:12 Barriers to Lifestyle Change Compliance 21:11 Overcoming Limiting Beliefs 24:32 Burn the Boats to Win 28:57 The Power of Strong Alliances Get the Long-Life Readiness Quiz at https://40plusfitness.com/llrq.

On episode 724 of the 40+ Fitness Podcast, Coach Allan sits down with mindset coach and fitness mentor Jolie Glassman, author of 101 Rules for Being the Champion of Your Own Life According to the Rules of Boxing. Together, they dive into how the principles of boxing translate into powerful lessons for living your best life, especially as we age. Boxers are known for their incredible strength, resilience, and commitment—and Jolie shares how adopting a champion's mindset, facing your fears head-on, and building integrity are essential ingredients for real transformation, both in and out of the gym. From practical strategies to overcome temptation, to the importance of building strong routines and never giving up, Jolie brings over 30 years of experience helping people unlock strength, balance, and confidence at any age. Time Stamps 04:49 Intense Boxing Training Insights 09:14 No Excuses, Full Commitment 12:36 Fear, Motivation, and Action 13:50 Know When to Surrender 17:07 Late-Night Eating Triggers 20:22 Patience Starts With Yourself 25:39 Book Reading and Patience Advice 27:50 Be an Anomaly 29:31 Fun as Life's Guiding Principle https://JolieGlassman.com

On episode 723 of the 40+ Fitness podcast, Coach Allan sits down with Louis Bezich, a seasoned healthcare executive, author, and advocate for men's health, to dive into the challenges—and solutions—men face when it comes to living healthier lives after 50. Together, they explore Louis Bezich's new book, Saving Men from Themselves: 20 Proven Tactics with a New Approach to Living Healthy for Men Over 50, and unpack the deeply rooted cultural ideas of masculinity that sometimes hold men back from seeking the care and making the choices they need. Through candid conversation, Allan and Louis Bezich address everything from the importance of regular doctor visits and the power of social motivation to adjusting exercise routines as we age. They talk about building a purpose-driven lifestyle, the role of happiness and fulfillment in sustaining healthy habits, and why it's vital for men to rethink traditional notions of strength—including the courage it takes to ask for help. Time Stamps: 06:03 Exploring Masculinity's Complexity 09:16 NFL: Balancing Career and Health 10:52 Redefining Masculinity Across Generations 14:49 Purpose-Driven Men's Health Advocacy 19:35 Staying Healthy for the Future 21:42 Challenging Masculinity in Health 23:25 Exercise: The Ultimate Medicine 28:39 Healthy Holidays: Adapt and Thrive 30:03 Build Fulfillment and Health Foundations

On episode of the 40+ Fitness podcast, Coach Allan is joined by one of the UK's most innovative osteopaths, David Vaux, to talk about his new book, Stronger: How to Build the Secret to a Longer, Healthier Life. Together, they dig into why strength training is crucial—especially for those over 40—and how it impacts not just your healthspan, but your "strength span," shaping your independence and quality of life as you age. During this episode, you'll discover how building practical, functional strength is the key to enjoying life's moments, from playing with grandkids to traveling without limitations. David shares personal stories and research-backed insights about grip strength, overcoming pain, and preventing frailty through smart, consistent movement. Whether you're just starting out or looking to up your game, you'll find tips and inspiration to fuel your fitness journey. Time Stamps: 05:26 Strength Training for Beginners 08:56 Strength Training for Longevity 13:28 Healthy Aging Through Strength Training 16:55 Grip Strength: Proxy for Active Life 19:10 Grip Strength for Healthy Aging 23:15 Avoid Overtraining, Aim for Consistency 27:39 Midlife Fitness: Consistency Over Intensity 31:42 Pain Gate and Distraction 37:23 Functional, Full-Body Exercise Priorities 40:53 Progressive Strength Training Tips 43:28 Simple Fitness for Lifelong Health 48:31 Strength Snacking and Resilience Instagram David Vaux - https://www.instagram.com/david_vaux/

On episode of the 40+ Fitness podcast, Allan dives into the hard truths about alcohol with sober coach, speaker, and author Chris Najera. After over three decades of drinking, Chris found freedom on the other side and is now dedicated to helping others break free from alcohol's grip. On this episode, you'll hear Chris talks about his journey, the science behind how alcohol hijacks the brain, and the widespread—yet often ignored—health consequences linked to drinking. The conversation also covers practical advice, including Chris Najera's 30-day alcohol break protocol and what it takes to truly reclaim your best life. Time Stamps: 05:49 Alcohol Journey and Reflection 10:04 Questioning Alcohol and Science 10:49 No Alcohol Amount is Safe 16:37 30-Day Alcohol Detox Guide 22:42 Breaking Free from Cravings https://thehardtruthaf.com

On episode 720 of 40+ Fitness, host Allan sits down with entrepreneur, coach, and author Rand Selig to explore the key principles from his book, Thriving: How to Create a Healthier, Happier, and More Prosperous Life. Together, they dive into practical strategies for aging well—not just by focusing on physical health and longevity, but by cultivating emotional resilience, meaningful relationships, and a sense of purpose. Rand Selig shares the eight character strengths that drive life satisfaction and achievement, discusses the power of making intentional choices, and reveals how we can overcome fear and self-sabotage to unlock our full potential. There's something here for everyone seeking not just more years in their life, but more life in their years. Time Stamps: 01:13 Hello Segment 02:14 Bio - Rand Selig 02:40 Start Interview 04:50 Keys to Success and Happiness 08:38 Driving Your Own Bus 11:27 Midlife Changes and Aging Well 14:48 Stay Curious, Lower Conflict 19:32 Friends of All Ages 20:20 Being Love in Everyday Life 25:17 Fear of Failure in Fitness 29:11 My Ethical Will Journey 31:02 Ethical Wills and Bequests https://www.randselig.com/

On episode 719 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Patrick Porter, renowned author, educator, and creator of the BrainTap brain training platform, to explore the cutting-edge world of brain fitness. Diving into Dr. Porter's book, Brain Fitness Blueprint: Integrating Ancient Wisdom and Modern Technologies for Peak Performance, you'll discover how the latest neuroscience is combining with age-old traditions to help you unlock optimal brain health—no matter your age. During this fascinating conversation, Coach Allan and Dr. Patrick Porter break down the concept of the "three brains"—head, gut, and heart—and explain why coherence between these systems is essential for overall vitality. You'll learn why all stress is ultimately brain stress, how to leverage brainwaves to elevate performance, and simple, actionable strategies for better sleep, movement, nutrition, and self-awareness. Time Stamps: 06:22 Conscious vs Subconscious Control 08:45 Epigenetics and Light Transmission 10:42 Heart Matters for Vitality 13:44 Alpha Training Unlocks Speech 17:17 Mindset Shapes Health and Energy 21:11 Chaos, Harmony, and Coherence 25:47 Choosing Energizers Over Drainers 28:10 Blueprint for Self-Improvement 32:23 Boosting Neuroplasticity Through Exercise 35:07 Improving Sleep and Nervous System 39:11 Unlocking Mind's Infinite Potential 43:03 Better Sleep and Morning Tips 44:13 Morning Breath and Nervous Energy 49:05 Embrace Change, Focus on Growth 51:07 Learning Through Failure 56:13 Brain Fitness Bonuses & Trial https://brainfitnessblueprint.com

On episode 718 of the 40+ Fitness podcast, Coach Allan sits down with Dr. John Rusin—an internationally recognized strength coach and injury prevention expert—to explore his latest book, Pain Free Performance: Move Better, Train Smarter and Build an Unbreakable Body. In this insightful conversation, you'll learn why our bodies often end up in pain, and how stability, proper bracing, and breathing are fundamental to a pain-free life. Dr. Rusin shares practical tools to turn warm-ups and cool-downs into powerful daily routines, reveals the importance of mobility and the six foundational movement patterns, and discusses the innovative "6x6" protocol for building strength, muscle, and athleticism at any age. You'll also discover Dr. Rusin’s take on training frequency, consistency, and why age doesn’t have to be a barrier to peak performance. Whether you’re just getting started or looking to take your fitness to the next level, this episode is packed with actionable advice to help you live, move, and train pain-free well into your 40s, 50s, and beyond. Time Stamps: 03:43 New Obesity Criteria Explained 10:55 Pillar Complex: Strength & Stability 13:47 College Fitness Class Lesson 15:19 Warmups and Cooldowns Matter 19:10 Mobility vs Flexibility Explained 24:38 Building an Unbreakable Body 26:33 6x6 Protocol for Longevity 30:16 Realistic Fitness Goals Over Optimism 34:30 Optimizing Training Splits for Results 38:02 Age Is Just a Number 40:47 Universal Blueprint for Strength Training 42:38 Holistic Health and Its Challenges https://painfreetraining.com

On episode 717 of the 40+ Fitness podcast, Coach Allan and Justin Hai co-founder and CEO of Rebalance Health and author of the book, Stress Nation: Escape the Technology Trap, Eliminate Stress and Reclaim Rest, dive into one of the most pressing challenges we face today—managing stress in our technology-driven world. In this episode, Justin shares his insights on why stress is more challenging than ever, the role technology plays in keeping us perpetually "switched on," and why managing hormones—especially cortisol—is crucial for better sleep, improved mood, and healthy aging. Together, Allan and Justin explore practical strategies for breaking out of the technology trap, reclaiming rest, and building lasting wellness through better sleep, exercise, and nutrition. Time Stamps 04:31 Stress, Fitness, Rest Solutions 09:22 Technology-Induced Anxiety 13:19 Social Media Stress Cycle 16:26 High Hormones, Youthful Resilience 17:24 Aging, Hormones, and Energy Decline 23:23 Social Media and Tech Evolution 26:57 Stressful Gaming Consequences 28:55 Gaming Preferences and Platform Tactics 33:31 Rebalance: Tested Wellness Solution 34:33 Restoring Natural Sleep Cycles https:/rebalancehealth.com

On episode 716 of the 40+ Fitness podcast, we’re diving deep into a topic that’s crucial as we age: bone health and osteoporosis. Coach Allan is joined by Dr. John Neustadt, a seasoned researcher, clinician, and author of Fracture-Proof Your Bones: A Comprehensive Guide to Osteoporosis. Dr. Neustadt breaks down the science behind why our bones are much more than just the framework of our bodies—they’re living tissues connected to everything from our hormone health to our immune system. In this conversation, you’ll learn why bone density tests don’t tell the full story, how to truly reduce your fracture risk, and what daily choices can dramatically improve your bone health. Dr. Neustadt explores holistic approaches—highlighting how the right exercise routine and following a Mediterranean-style diet can not only strengthen your bones, but also lower your risk for heart disease, dementia, and cancer. Whether you’re already concerned about osteoporosis or just want to future-proof your health, this episode is packed with actionable advice, insights on the surprising connection between chronic inflammation and bone loss, and tips on training safely and consistently as you get older. Time Stamps: 04:01 Holistic Bone Health Guide 06:41 Osteoporosis: Misplaced Focus on Testing 12:27 Serotonin's Impact on Bone Health 15:20 Early Osteoporosis Research Missteps 18:29 Bone Health and System Balance 21:07 Healthy Eating for Strong Bones 23:43 Safe, Effective, Consistent Exercise Advice 28:31 Mindset Shapes Everyday Exercise Benefits 32:08 Chronic Inflammation Destroys Health 35:02 Positive Focus for Well-Being 38:27 Medications, Fracture Risk & Solutions https://https://www.nbihealth.com/

On episode 715 of the 40+ Fitness podcast, Coach Allan sits down with acclaimed science journalist and author Caroline Williams to dive into her groundbreaking book, Inner Sense: How the New Science of Interoception Can Revolutionize Your Health. Together, they explore the fascinating science of interoception—the body's unique ability to detect and interpret signals from within. Caroline unpacks how tuning into our internal cues can revolutionize our health, boost energy, and help us make smarter decisions for our wellbeing. From understanding the role of fatigue and the mysteries of mitochondria to harnessing the power of rest, movement, and supportive relationships, this episode is packed with practical advice and eye-opening science for anyone over 40 looking to become the healthiest, fittest, and happiest version of themselves. Time Stamps: 04:50 Understanding Interoception: Internal Awareness 09:38 Brain-Body Communication Pathways Loop 13:47 Fuel Overload: Energy Production Myth 17:37 Bioluminescence of Living Cells 21:06 Effective Touch as Pain Therapy 24:44 Enhancing Body Signal Awareness 25:46 Mindful Body Awareness Skills 31:20 Exercise: Enhancing Emotional Awareness 33:17 Love Your Movement, Rest Properly https://CarolineWilliams.net

Are you looking and feeling as young as you should? On episode 714 of the 40+ Fitness Podcast, Coach Allan dives into the five key habits that people who appear and feel a decade younger consistently practice. You’ll get practical tips and expert insights to help you turn back the clock—no matter where you’re starting from. If you’re ready to unlock your full potential and live a happier, healthier life after 40, you’re in the right place. Time Stamps: 02:21 - Stay hydrated/Hydration 04:42 - Reduce processed foods 06:02 - Avoid alcohol 06:58 - High-quality sleep 08:06 - Resistance Training 09:23 - Bonus - Find joy and gratitude

On episode 713 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Michelle Jorgensen—a health-based dentist, traditional naturopath, and whole-body health advocate—to dive into her transformative story and the cutting-edge insights from her book, "Living Well with Dr. Michelle: A Comprehensive Handbook for Optimal Health and Unlimited Energy." After mercury exposure from years of dental practice made her seriously ill, Dr. Michelle charted a new course integrating Western and Eastern medical philosophies. In this episode, she shares how she went from following conventional approaches to pioneering her own “Total Care Dental and Wellness Way,” merging modern science with time-tested wellness strategies. Together, Coach Allan and Dr. Michelle unpack approachable ways to move from "disease care" to “well care,” uncover why your body’s energetic signals matter, and break down complex topics—like the elements and seasons of wellness—into simple, everyday strategies. You’ll also learn what really counts as “processed” food, how to tune in to your body’s unique symptoms, and actionable steps for sustaining energy and optimal health as you age. Time Stamps: 04:55 Exploring Beyond Western Medicine 08:46 Embracing Traditional and Modern Medicine 10:54 Why Wait Until We're Sick? 14:36 Universal Elements in Traditional Medicine 19:08 Garden Abundance for Family Meals 19:45 Lettuce Growth and Seasonality 25:49 Health Information Overload 27:44 Understanding Food Processing Levels 31:19 Ultra-Processed Food Dilemma 35:22 Hectic Monday Salad Routine 37:56 Cell Healing and Regeneration Insight 40:34 Cell Support and Communication Basics 45:05 Overcoming Confusion with Clarity 45:40 Find Your Wellness Starting Point https://livingwellwithdoctormichelle.com