Struggling With Fasting, Overeating, and Alcohol: Solutions for a Healthier You

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In this episode of Over 40 Fitness Hacks, host Brad Williams tackles common challenges many people face with fasting, overeating, and alcohol, sharing both personal experiences and strategies to overcome these obstacles.

1. Alcohol and Social Life:

2. • Alcohol is one of the biggest hurdles for many, including Brad. The key is moderation and setting boundaries, such as reserving alcohol consumption for weekends or special occasions.

   • Practical tips include switching to lighter drinks, using low-calorie mixers, or exploring alternatives like CBD or adaptogenic drinks to satisfy the urge without adding empty calories.

     
     

3. Overeating and Sweet Tooth:

4. • Overeating often stems from mindless eating or indulging in high-calorie snacks. Brad emphasizes prioritizing protein and fiber in meals to curb cravings and stabilize blood sugar.

   • For those with a sweet tooth, swapping high-sugar treats for healthier alternatives, such as Stevia-based candies or fruit with whipped cream, can help reduce calorie intake without sacrificing satisfaction.

     
     

5. Struggles with Fasting:

6. • Fasting can be daunting for beginners due to hunger pangs and cravings. Brad recommends starting with intermittent fasting, reducing eating windows, and staying busy to avoid snacking.

   • Tools like black coffee, tea, and apple cider vinegar can suppress appetite and make fasting more manageable.

     
     

Drawing from 15 years of experience as a personal trainer, Brad offers practical solutions tailored for those over 40 who want to stay fit while enjoying their social lives. His advice includes experimenting with low-sugar or low-calorie alternatives, being mindful of meal timing, and using simple hacks to manage cravings and hunger.

Listeners are encouraged to join his Facebook group, explore his favorite fitness tracker (Whoop 4.0), and book a free 15-minute consultation to personalize their fitness journey.

This episode is packed with actionable advice to help listeners tackle these everyday struggles while maintaining balance and enjoyment in life.

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 Macros: Avoiding BMR Pitfalls and Achieving Real Results Over 40

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www.Over40FitnessHacks.com

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Get Your Whoop4.0 Here!

In this episode of Over 40 Fitness Hacks, Brad Williams walks listeners through his process of calculating macros using an online tool, with added insights on how to get accurate Basal Metabolic Rate (BMR) readings to support weight loss goals. Brad recommends the Legion Athletics macro calculator as a reliable starting point, advising listeners to carefully assess their activity levels. Misjudging this can lead to significant calorie miscalculations, causing frustration when results don't align with efforts.

Brad highlights how fitness trackers, especially the Whoop 4.0, can offer a more personalized and dynamic view of actual calorie burn, which fluctuates daily based on activity. By monitoring data from his own tracker, Brad realized that his real calorie expenditure often differs from online calculator estimates.

He suggests aiming lower on calorie intake if unsure and recommends tracking nutrition, especially Monday through Friday, to counterbalance social activities over the weekend. Brad emphasizes consistency, adjusting either calories or activity levels as needed, and remaining honest with oneself about food and drink intake—especially on weekends.

For those struggling to stay on track, Brad advises using fitness and nutrition trackers like the Chronometer and adapting daily based on personal data. The episode underscores that accurate tracking and adjustments, combined with realistic macro goals, are crucial for achieving steady progress without compromising one's social life.

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

New Age Allergy Care With WYNDLY - Lasting Relief and Holistic Health

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www.Over40FitnessHacks.com

Over 40 Fitness Hacks Facebook Group

Get Your Whoop4.0 Here!

In this Over 40 Fitness Hacks episode, Brad Williams interviews Dr. Manan Shah, co-founder of WYNDLY, on their innovative, patient-friendly approach to allergy treatment. Dr. Shah explains WYNDLY’s three-step telehealth process, which begins with a consultation to assess allergies, followed by customized treatment through FDA-approved sublingual tablets or allergy drops shipped to patients’ homes.

He shares that WYNDLY’s focus is to create a long-term solution to allergy symptoms, reducing or even eliminating the need for lifelong treatment. Dr. Shah emphasizes their high success rate and the convenience of continuous, remote support, allowing patients to engage in activities they previously couldn’t due to allergies.

They also discuss the importance of a holistic health approach, with Dr. Shah noting that WYNDLY often partners with other health providers to address broader wellness needs. Brad adds that he has seen significant improvements in his health since seeking specialized, holistic care and encourages listeners to explore options to enhance their well-being.

Dr. Shah shares success stories, such as a young patient now able to visit her cat-owning grandmother and an athlete whose breathing improved in high-altitude training. Both highlight the importance of proactive health choices, especially for those over 40 who want to stay active and vital. The episode concludes with Dr. Shah encouraging listeners to consider allergy testing as a step toward improved quality of life.

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