My Top Fitness Wins After 40: Smarter Workouts, Fasting, and Biohacks That Changed Everything

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In this episode, Brad Williams, host of Over 40 Fitness Hacks, reflects on his top fitness wins over the last 15+ years as a gym owner, trainer, and health podcaster. From launching Evolve Gym in 2011 to adopting biohacking protocols in his 40s, Brad walks listeners through the most impactful strategies that helped him stay lean, healthy, and mentally sharp—especially after turning 40.

• Circuit Training: His gyms focused on circuit-style workouts—mixing strength and cardio—which kept clients (and himself) lean and athletic with efficient time use.
  

• Time Under Tension (TUT): Inspired by SmartFi Method, Brad discovered that slowing exercises down for muscle tension was just as effective as heavy lifting with less joint strain.
  

• "Less is More" Approach: He now trains smarter—not harder—by focusing on minimal effective doses of exercise that reduce injury risk and improve recovery.
  

• Keto & Low-Carb Paleo: After testing all major diets, keto gave him the best results for mental clarity, fat loss, and managing depression—especially through insulin control.
  

• Intermittent & Extended Fasting: Combining low-carb with intermittent fasting (and 36-hour fasts monthly) led to dramatic improvements in blood markers, insulin sensitivity, and visceral fat reduction.
  

• Liver Health: After a naturopathic consultation, Brad targeted liver repair with Pure Health supplements, which reversed signs of liver stress and flattened his stubborn upper belly fat.
  

• SmartFi Machines: Used AI-powered resistance equipment to measure performance and discovered he could achieve major gains with just 1–2 intense workouts weekly.
  

• Supplements That Worked:
  

• • Magnesium Breakthrough (BioOptimizers): The only supplement that significantly lowered his high blood pressure.
    

  • Lifewave Patches: Helped heal a SLAP tear in his shoulder and improved his glutathione levels, boosting energy and recovery.
    

  • Tiny Health Gut Testing: Revealed and helped resolve gut imbalances and food sensitivities like gluten and eggs, reducing inflammation and digestive issues.
    

Brad highlights his free SKOOL community for people over 40, offering personal training advice, Q&As, and collaboration with health experts. Once the group hits 100 members, it will shift to a paid model.

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