576: Brad Williams - Why Your Fat Loss Stalls (Even When You're Doing Everything Right)

Why Your Fat Loss Stalls—Even When You're Doing Everything Right

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In this episode, Brad shares his personal journey of hitting a weight loss plateau around 13–14% body fat—even while carefully tracking calories, workouts, and recovery with WHOOP and Cronometer.

He talks about:

• How his weekday calorie deficit offsets his social weekends
  

• Why alcohol may slow fat loss for 24–48 hours
  

• Hormonal factors like cortisol, thyroid, and testosterone that may cause water retention or muscle loss
  

• Adjusting his plan with refeed days, smarter calorie targets, and more walking
  

• Using ChatGPT to troubleshoot the plateau and refine his strategy
  

Brad also explains why fitness after 40 doesn’t have to mean giving up your lifestyle—and how his method helps you enjoy life while still getting lean.

🧠 Takeaways:

• Rapid weekday fat loss + moderate weekends can work
  

• Hormones matter more as you get leaner
  

• Focus on consistency, tracking, and recovery
  

• You don’t need to give up social life to hit your goals
  

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If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [e-mail] 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