Over 40 Fitness Hacks Podcast Por Brad Williams arte de portada

Over 40 Fitness Hacks

Over 40 Fitness Hacks

De: Brad Williams
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Welcome to Over 40 Fitness Hacks, the podcast for individuals looking to fight the aging process while still enjoying their social lives. I provide invaluable insights, tips, and tricks tailored explicitly for the over-40 crowd. I have been a personal trainer and gym owner with over 14 years of experience. This show brings together health and wellness experts from around the globe. My goal is to help you unlock your full potential, regain vitality, and make the most out of every stage of life. Fitness after 40 doesn't have to be this hard! www.Over40FitnessHacks.comBrad Williams Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • 592: Dr. Bill Adrews - Can We Slow — or Reverse — Aging? Telomeres, Telomerase & Longevity

    592: Dr. Bill Adrews - Can We Slow — or Reverse — Aging? Telomeres, Telomerase & Longevity
    Oct 31 2025
    Can We Slow — or Reverse — Aging? Telomeres, Telomerase & LongevityClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Dr. Bill Andrews - Telomere Health & Longevitywww.thegoodinside.com - Touchstone Essentials supplements.Email: BAndrews@SierraSci.comGuest snapshot: Dr. Bill Andrews—biotech veteran and founder of Sierra Sciences—has spent his career chasing a practical way to slow (and ultimately reverse) human aging. Inspired by a childhood mission from his dad to “find a cure for aging,” he helped lead the discovery of human telomerase at Geron in the 1990s.Why we age: Aging isn’t great for the individual, but it benefits the species (greater diversity and adaptability). Mechanistically, “wear and tear” accumulates—and our ability to replace damaged cells is capped by the Hayflick limit.Ride tickets analogy: Every time a cell divides it “uses a ticket.” Those tickets are telomeres (the DNA caps on chromosomes). When tickets run out, cells enter senescence and die.Telomerase: In reproductive cells, the enzyme telomerase adds tickets back, keeping telomeres long—why children aren’t born “older” than their parents. In most other cells, the telomerase gene is repressed.His team screens plant extracts to dislodge repressor proteins on the telomerase gene “dimmer switch,” aiming to partially turn it back on.Partial activation ≠ reversal, but it can slow telomere shortening (slowing aging). He believes stronger activators that can win the “tug-of-war” and lengthen telomeres meaningfully could arrive in ~1–3 years if progress continues.Andrews licensed several top nutraceutical fractions that, in his assays, induce telomerase expression modestly and include antioxidants/anti-inflammatories to reduce accelerated shortening.Notable: a turmeric fraction without curcumin (their strongest inducer), plus pomegranate, skullcap root, “gal nut,” and others. No “proprietary blend” label—ingredients are listed individually.He stresses Telo-Vital slows aging; occasional anecdotal reversals (hair/vision/sleep) may occur when tissues have critically short telomeres that are easier to re-lengthen.Do something daily. Consistent, enjoyable endurance-style movement can lower inflammation/oxidative stress; stop before it stops being fun.What can accelerate shortening: frequent senolytics (create gaps → more cell division), high alcohol (liver turnover), growth-hormone/“immune boosters” that drive cell division, and chronic inflammation/oxidative stress.What helps slow acceleration: anti-inflammatory/antioxidant strategies, better glucose control (he mentions a product that “converts sugar to fiber”), mitochondrial support like urolithin A and NAD/Niagen (NR).Product: Telo-Vital (Touchstone Essentials) — site: thegoodinside.comDr. Andrews (science questions): BAndrews@SierraSci.comHe can share recommended YouTube talks on telomeres/telomerase and aging.Bottom line: Telomere shortening is a central, measurable driver of aging. Today’s tools may slow that process; Andrews is racing to make meaningful lengthening practical next.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.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
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    35 m
  • 591: Brad Williams - EPOC Explained: The Afterburn Effect That Boosts Metabolism and Mitochondria

    591: Brad Williams - EPOC Explained: The Afterburn Effect That Boosts Metabolism and Mitochondria
    Oct 24 2025

    EPOC Explained: The Afterburn Effect That Boosts Metabolism and Mitochondria



    Click On My Website Below To Schedule A Free 15 Min Zoom Call:

    www.Over40FitnessHacks.com


    Over 40 Fitness Hacks SKOOL Group!


    Get Your Whoop4.0 Here!



    Episode Summary: Boosting Energy and Mitochondria Efficiency with HIT and EPOC


    In this episode of Over 40 Fitness Hacks, host Brad Williams dives deep into how High-Intensity Training (HIT) and Excess Post-Exercise Oxygen Consumption (EPOC) can reignite energy levels, boost metabolism, and increase mitochondrial efficiency—especially important for those of us over 40.


    After recovering from hernia surgery, Brad shares his experience noticing a drop in calorie burn and energy output on his Whoop tracker. He explains how this decline connected to reduced mitochondrial activity from skipping HIT sessions. Turning to ChatGPT for insights, Brad explores how HIT stimulates mitochondrial biogenesis—the process of creating new mitochondria—by pushing the body to oxygen debt and triggering powerful recovery processes afterward.


    He breaks down the “afterburn effect” (EPOC), explaining how intense bursts of effort force the body to consume extra oxygen post-workout to restore balance, repair tissue, and boost metabolism for up to 36 hours. Brad also compares Zone 2 cardio (steady-state fat burning) with Zone 5 HIT (maximum heart rate, short bursts) and why both are crucial for longevity and efficiency.


    Listeners will learn:

    • How HIT drives more calorie burn and mitochondrial density than slower workouts.

    • The science behind EPOC and why it’s a key to sustained fat loss.

    • How to structure HIT for maximum efficiency (e.g., 30 seconds all-out, 90 seconds rest).

    • Why adding weights or masks during HIT can actually reduce heart rate and efficiency.

    • The importance of balancing intensity with recovery to avoid cortisol spikes and fatigue.

    Brad wraps up by sharing his plan to reintroduce weekly HIT sessions—short, bodyweight-based, and focused purely on speed and heart rate—to reignite energy and optimize his mitochondria naturally before turning back to supplements.


    🎧 Key takeaway: You don’t need long workouts—just efficient, intense bursts that supercharge your metabolism and rebuild your body’s cellular engines.



    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
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    19 m
  • 590: Brad Pitzele - Rebuilding Health with Oxygen: The Science Behind EWOT

    590: Brad Pitzele - Rebuilding Health with Oxygen: The Science Behind EWOT
    Oct 10 2025

    Rebuilding Health with Oxygen: The Science Behind EWOT



    Click On My Website Below To Schedule A Free 15 Min Zoom Call:

    www.Over40FitnessHacks.com


    Over 40 Fitness Hacks SKOOL Group!


    Get Your Whoop4.0 Here!


    Brad Pitzele - EWOT (Exercise While On Oxygen Therapy)

    www.onethousandroads.com

    YouTube: @OneThousandRoadsHQ



    In this episode of Over 40 Fitness Hacks, host Brad Williams sits down with Brad Pitzele, founder of One Thousand Roads, to explore Exercise with Oxygen Therapy (EWOT)—a powerful biohacking modality that combines cardio exercise with oxygen enrichment to boost health, performance, and longevity.


    Brad shares his personal battle with autoimmune arthritis and Lyme disease, a journey that began over a decade ago. After years of medication cycles, painful symptoms, and even a bout with melanoma, he sought alternative healing paths. Conventional treatments offered no long-term relief, leading him to research deeper into root causes and natural recovery methods.


    When a doctor suggested trying hyperbaric oxygen therapy or EWOT, Pitzele balked at the cost and accessibility of hyperbaric chambers. Instead, he built his own EWOT system, experienced dramatic recovery over several months, and eventually founded One Thousand Roads in 2018 to make the technology affordable and accessible.


    EWOT involves 15 minutes of moderate cardiovascular exercise while breathing near-pure oxygen through a mask connected to a large oxygen reservoir. Key points:

    • Uses oxygen concentrators to fill a 1,000-liter reservoir.

    • Enables oxygen delivery far beyond what standard machines can supply.

    • Can be used with any stationary cardio equipment (bike, treadmill, rebounder, etc.).

    • Requires only standard electrical outlets and minimal setup space.

    Pitzele explains that as we age, “inflammaging” causes microscopic capillaries to constrict, restricting oxygen delivery and forcing cells into low-energy, anaerobic states. EWOT reverses this by:

    • Reoxygenating plasma to reach starved tissues.

    • Reducing inflammation and restoring blood flow.

    • Reactivating mitochondria (cellular powerhouses) and promoting new mitochondrial growth.

    • Boosting VO₂ max, endurance, and recovery.

    • Enhancing detoxification, as oxygen helps flush toxins and lactic acid.

    • Supporting fat burning and overall energy production.

    Unlike hyperbaric oxygen, which relies on external pressure, EWOT uses exercise-driven oxygen demand for faster, more efficient absorption.



    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
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    33 m
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