Weight Loss

Weight loss after 40 is not harder because your metabolism is broken. It is harder because the fast approaches that worked at 25 now cost you muscle, and muscle is the thing you can least afford to lose. The goal is fat loss, not weight loss, and the difference matters more every year.

I lost 66 pounds of fat without counting a calorie or a macro, and I have coached hundreds of people through the same process. These episodes cover what actually works over the long run: protein, strength training, managing hunger, handling the plateaus, and building a way of eating you do not have to quit. I also cover GLP-1 medications honestly, including who they help and what they do not fix.

Reduce body fat for better performance with Dr. Fedewa and Dr. Esco

Summary On episode 472 of 40+ Fitness, Coach Allan sits down with Dr. Mike Fedewa and Dr. Mike Esco, faculty in the Department of Kinesiology at the University of Alabama who study body fat and athletic performance and built the Made Health and Fitness app. Both guests make the case that body fat isn’t the… Continue reading Reduce body fat for better performance with Dr. Fedewa and Dr. Esco

When your doctor tells you to lose weight and exercise more with Kristen Carter

Summary On episode 426 of 40+ Fitness, Coach Allan sits down with Kristen Carter, creator of Design for Fitness, who has worked in fitness and nutrition for over 25 years helping people become healthier and more energetic through daily, accessible habits. Kristen unpacks what happens after the doctor’s office conversation nobody enjoys: being told to… Continue reading When your doctor tells you to lose weight and exercise more with Kristen Carter

Setpoints

Summary On episode 409 of 40+ Fitness, Coach Allan tackles the plateau every dieter and lifter eventually hits: the set point. He breaks the stall down into three drivers, the body, the environment, and the mind, and argues most people fixate on only one or two and miss the piece that actually unsticks them. He… Continue reading Setpoints

Lose weight with your instapot with Audrey Johns

Summary On episode 366 of 40+ Fitness, Coach Allan sits down with Audrey Johns, who lost 150 pounds in 11 months and went on to found the blog Lose Weight by Eating, to talk about her cookbook Lose Weight With Your Instant Pot. Audrey’s core message is that an Instant Pot is just an electronic… Continue reading Lose weight with your instapot with Audrey Johns

Lose weight by eating with Audrey Johns

Summary On episode 309 of 40+ Fitness, Coach Allan sits down with Audrey Johns, who lost 150 pounds and turned what she learned into the popular blog and book Lose Weight by Eating. They talk about her new book, Lose Weight by Eating: Detox Week. Audrey explains that her version of a detox has nothing… Continue reading Lose weight by eating with Audrey Johns

Making it through the holidays

Summary On episode 289 of 40+ Fitness, Coach Allan shares strategies for making it through the holiday season without losing the health and fitness progress made throughout the year. He points out that most people gain weight during the holidays and only feel the effects when January hits. His angle is not to avoid the… Continue reading Making it through the holidays

How to keep the weight off

Summary On episode 250 of 40+ Fitness, Coach Allan marks the show’s 250th episode, a milestone he takes a moment to thank listeners for, by answering a question the Facebook group asked him directly: how do you keep weight off once you’ve lost it? Allan shares 5 practical maintenance tips drawn from his own coaching… Continue reading How to keep the weight off

Essentials of weight loss

Summary On episode 230 of 40+ Fitness, Coach Allan lays out the essentials of weight loss, the core lessons he wishes he had understood back when he had decided to change but had not yet committed to it. He covers commitment and finding a compelling why, setting realistic expectations, why weight loss is never a… Continue reading Essentials of weight loss

11 Health and fitness biohacks

Summary On episode 213 of 40+ Fitness, Coach Allan shares 11 weight loss biohacks, the small tweaks that sit on top of the fundamentals rather than replacing them. His core point up front: biohacks are the last 1%. If your food, movement, sleep, and stress management (the “big four”) are not dialed in yet, a… Continue reading 11 Health and fitness biohacks

11 Best weight loss lessons

Summary On episode 178 of 40+ Fitness, Coach Allan shares the 11 biggest lessons from his own weight loss journey, the ones he wishes he’d understood from the start instead of learning the hard way. His core argument is that weight loss isn’t a calories in, calories out problem. It’s a hormonal one. Insulin, ghrelin,… Continue reading 11 Best weight loss lessons