Summary The way to recover stronger from surgery is to build the foundation before you ever get to the operating room: go in with as much muscle as you can keep, feed the repair with protein, and get your sleep, stress, and inflammation under control, then layer on advanced tools only with a doctor’s guidance.… Continue reading How to Recover Stronger with Zora Benhamou
Training & Movement
If you only do one kind of training after 40, make it strength. Muscle is what keeps you independent, and it is the first thing to go if you do not use it. Everything else here, mobility, cardio, running, walking, is built around that foundation.
I have brought in physical therapists, strength coaches, and researchers to talk about training that works for a body with some miles on it: how to lift safely and progressively, how to train around a bad knee or back instead of waiting for it to feel better, and how to keep moving every day. You do not need to train like a 25-year-old. You need to train like someone who plans to be capable at 85.
Start here: Strength & Resistance, Mobility, Pain & Injury, Walking & Everyday Cardio, Running & Endurance, Bone & Joint Health. Training with pain? Get the free Pain Playbook.
The 4 Pillars of Building Muscle After 40 with Alain Gonzalez
Summary You can still build muscle after 40, and the research says you can build it at close to the same rate as a 25-year-old. What has to change is not how hard you train, it is how strategically you train, eat, and recover. Alain Gonzalez is a fitness coach, author, and the creator of… Continue reading The 4 Pillars of Building Muscle After 40 with Alain Gonzalez
Low-Impact Workouts Are Making You Fragile with Graham Tuttle
Relying only on low-impact exercise can leave you more fragile as you age, because your bones and connective tissue need impact to stay strong. Graham Tuttle, a coach, the author of Born to Sprint, and the self-styled Barefoot Sprinter, argues that sprinting, jumping, and throwing are the real markers of a healthy body at any… Continue reading Low-Impact Workouts Are Making You Fragile with Graham Tuttle
Why Rest Won’t Fix Your Knee or Back Pain with Dr. Tom Walters
Summary Dr. Tom Walters, a board-certified orthopedic physical therapist and the founder of Rehab Science, returns to talk through two of the most common complaints after 40: knee pain and back pain. We get into why rest alone rarely fixes either one, how cartilage actually gets its nutrients through movement, and how to tell a… Continue reading Why Rest Won’t Fix Your Knee or Back Pain with Dr. Tom Walters
Unlearn your chronic pain with Dr. Howard Schubiner
Summary In this episode, Coach Allan speaks with Dr. Howard Schubiner, an internist, pediatrician, researcher, and educator who serves as a clinical professor at the Michigan State University College of Human Medicine and has played a major role in developing innovative treatments for chronic pain and associated conditions. Dr. Schubiner is the author of the… Continue reading Unlearn your chronic pain with Dr. Howard Schubiner
The 5 keys to strength training
Summary In episode 749, Coach Allan lays out the 5 keys to strength training for people over 40. He starts by recommending full body workouts built around compound movements (a squat, a hinge, a push, a pull), done 2 to 3 times per week, rather than splits. The second key is being progressive, either by… Continue reading The 5 keys to strength training
Die harder and later with David Frost
Summary Coach Allan welcomes back David Frost, an NFPT Certified Master Fitness Trainer, national and world champion masters rower, and Navy veteran, to discuss his book Strong to Save: Your Gen X Imperative to Die Harder and Later. Frost argues that Americans now live roughly 9.6 years longer than their healthspan, and that serious resistance… Continue reading Die harder and later with David Frost
Become the ultimate hybrid athlete with Alex Viada
Summary Coach Allan welcomes Alex Viada, the coach and author who coined the term hybrid athlete, to discuss his book The Ultimate Hybrid Athlete: A Definitive Guide to Achieving Peak Athleticism Across All Disciplines. Alex, a former powerlifter who has also competed in Ironman triathlons and once deadlifted 700 pounds the same week he ran… Continue reading Become the ultimate hybrid athlete with Alex Viada
Build your best body at any age with Cori Lefkowith
Summary On episode 731, Coach Allan sits down with Cori Lefkowith, founder of Redefining Strength, to discuss her book, The STRONG System: Transform Your Mindset and Build Your Best Body at Any Age. Rather than jumping straight into tactics, Cori explains why lasting change starts with mindset and alignment. She compares it to setting your… Continue reading Build your best body at any age with Cori Lefkowith
A beginner’s guide to the triathlon with Hilary Topper
Summary On episode 730, Coach Allan welcomes back Hilary Topper to talk about her new book, Unlocking the Triathlon: A Beginner’s Guide to Competing in a Triathlon. Once a self-proclaimed non-athlete, Hilary laced up her running shoes for the first time at age 48 and later took on triathlons at 53. Today she is an… Continue reading A beginner’s guide to the triathlon with Hilary Topper