Podcast
40+ Fitness Podcast
Hosted by Allan Misner · EN
Welcome to The 40+ Fitness Podcast – better health and fitness in your 40s, 50s, 60s and beyond. Our goal is to educate, encourage and entertain. We publish weekly on Tuesdays.
33episodes
Episodes
Newest firstAll episodes
Unlearn your chronic pain with Dr. Howard Schubiner
2w ago00:40:57Tap to summarizeOn episode 754 of the 40+ Fitness podcast, Coach Alan dives into the revolutionary science behind chronic pain with internist, pediatrician, researcher, and educator Dr. Howard Schubiner. Explore why pain isn't always the simple result of an injury or structural issue, and how understanding the brain's role in pain can be a game-changer for those who suffer from chronic conditions like back pain, migraines, fibromyalgia, and even long Covid. Discover the concept of "neuroplastic pain," why traditional medicine sometimes misses the mark in diagnosing and treating pain, and learn the key steps to unlearning chronic pain and reclaiming your active, healthy life after 40. Get the free Pain Playbook Guide at 40plusfitness.com/pain. Time Stamps: 03:41 Challenging pain assumptions 07:51 Emotional pain causes physical pain 09:46 Understanding brain neuroplasticity and adaptation 13:39 Study on neuroplastic vs. structural pain 17:13 Understanding neuroplastic pain conditions 20:53 Debating Long Covid Causes and Treatments 24:23 Pain reprocessing therapy steps 27:40 Addressing Emotional Pain 30:16 Embracing Change After Hardship 33:33 Exploring alternative pain solutions 36:23 Understanding and Managing Headaches https://unlearnyourpain.com Get the free Pain Playbook Guide at 40plusfitness.com/pain.
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How to Eat After 40: 3 Meals, More Protein, Less Hunger - Autumn Bates
3w ago00:38:49Tap to summarizeOn episode 753 of 40+ Fitness! Today, Coach Allan sits down with clinical nutritionist Autumn Bates to dive deep into how our approach to eating needs to change as we age, especially after 40. Tired of hearing conflicting advice about calories, macros, and meal frequency? Autumn Bates shares a science-backed, practical framework that steers away from micromanaging every calorie and instead focuses on a bigger-picture approach to nutrition. In this episode, we explore what real satiety means and how our hormones drive hunger and fullness, why three balanced meals can support both gut health and weight management, and why prioritizing high-quality protein can make eating well simpler—and far more satisfying. Time Stamps: 05:54 Discussing healthy eating habits 09:15 Understanding hunger and satisfaction 13:54 Debating meal frequency for health 18:07 Benefits of Meal Timing 20:58 Benefits of Intermittent Fasting 22:00 Meal planning with essential nutrients 28:07 Understanding protein quality basics 29:26 Discussing recipes and food plan 33:22 Balancing nutrition and enjoyable treats https://autumnellenutrition.com/
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Your 21-Day Make-It-Stick Fitness Plan
4w ago00:37:13Tap to summarizeOn episode 752 of the 40+ Fitness, Coach Allan guides you through the critical challenge of making your fitness journey stick, especially during those pivotal first three weeks—what he calls the notorious "week three quit." Drawing from his personal experiences and coaching expertise, Coach Allan shares a practical, step-by-step 21-day plan designed to help you build lasting motivation, cultivate accountability, and set the right foundation for sustainable change. Time Stamps: 05:13 Building motivation through accountability 08:26 Building a 21-day foundation 13:27 Choosing between coach and peers 16:50 Small, simple actions for success 17:36 Creating a daily routine 23:26 Motivation challenges in week three 26:30 Setting and Adjusting New Goals 29:41 Adjusting daily habits and routines 33:48 Forming Habits and Self-Management
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How to Try Again and Finally Make Change Stick — Steve Kamb (Nerd Fitness)
Jun 1600:48:27Tap to summarizeOn episode 751 of the 40+ Fitness Podcast, Coach Allan sits down to discuss restarting a health and fitness regimen with Steve Kamb, the founder of Nerd Fitness. The conversation focused on how to create lasting change in health and fitness, especially for individuals over 40 facing the unpredictable realities of life. One concept discussed was the "back to normal fallacy"—the tendency to believe that perfect circumstances are just around the corner and that change will be easier then. A key theme that emerged was embracing failure as a normal, even necessary, part of progress, and recognizing that setbacks offer valuable lessons rather than defining personal worth. The discussion explored the PACT framework (Pause, Accept, Change, Try), offering a practical system for navigating obstacles and trying again with self-compassion and flexibility. Several points were raised, including the importance of setting realistic expectations, using strategies like "strategic half-assing" for sustainable progress, and learning to accept imperfections as part of a meaningful, successful journey. Time Stamps: 03:29 Introducing Steve Kamb of Nerd Fitness 09:19 Steve's fitness journey and insights 12:53 Learning from past mistakes 15:39 Writing and editing the book 17:54 Importance of Pausing and Reflecting 23:20 Trying a 30-day diet plan 25:02 High expectations and personal growth 29:03 Finding joy in healthy habits 31:43 Jody's Journey and Resilience 36:07 Kintsugi and life philosophy 38:22 Breaking my favorite mug 40:48 Strategically half-assing workouts https://howtotryagain.com https://40plusfitness.com/stick
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How to stay motivated and stop quitting after week 3
Jun 900:55:56Tap to summarizeOn episode 750 of the 40+ Fitness Podcast, Coach Allan discusses motivation. The conversation focused on the deeply personal journey of navigating health setbacks, life changes, and the pursuit of lasting motivation. One concept discussed was the cycle many face when starting a fitness regimen, often quitting around the infamous "week three," and how this repeated loop is rarely due to laziness or lack of willpower. A key theme that emerged was the importance of building the right kind of accountability and support, whether through coaches, peers, or personal systems, in order to break free from this pattern. The discussion explored the "motivation map," a model designed to help listeners not only find motivation but make it durable (40plusfitness.com/stick), turning healthy actions into ingrained identity and permanent habits. Several points were raised, including the vital roles of intrinsic and extrinsic motivation, the need for self-management, and the value of asking for help as a true sign of strength. Time Stamps: 03:15 Struggles managing family and business 08:03 Coaching background and experience 11:34 Breaking the three week loop 13:06 Introducing the motivation map 18:09 Reducing friction in workouts 19:57 Falling into bad habits 23:55 Motivation in group fitness classes 28:05 The strength in asking for help 30:13 Dealing with high blood pressure 33:39 Kidney cancer treatment journey 38:14 Making accountability work for you 40:44 Recognizing the need to quit 44:12 Evolving through coaching stages 46:26 Becoming a Serious Runner 49:32 Advancing to a higher running level 52:25 Building permanent motivation and identity Get the free Make It Stick Guide at 40plusfitness.com/stick.
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The 5 keys to strength training
Jun 200:39:21Tap to summarizeOn episode 749 of the 40+ Fitness Podcast, we on the five essential keys to strength training for individuals over 40. Coach Allan explored why full-body workouts, progressive overload, training volume, consistency, and proper recovery are crucial for building and maintaining strength as we age. Several points were raised, including the importance of using compound movements, adjusting your workout routine to break through plateaus, and ensuring adequate protein intake for muscle repair and growth. Time Stamps: 04:41 #1 - Focus on full-body resistance training. 07:43 #2 - Your workouts need to be progressive. 13:15 #3 - Focus on volume. 18:54 #4 - Consistency. 21:35 #5 - We need recovery to get stronger. 29:50 Bonus - We need adequate protein. 34:18 Summary https://40plusfitness.com/summit https://40plusfitness.com/protein
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Men's health with Funk Roberts
May 2600:50:00Tap to summarizeJoin us on the Ultimate Men's Health Summit at https://40plusfitness.com/summit. On episode 748 of the 40+ Fitness Podcast, we're joined by Funk Roberts—a former professional athlete, best-selling author, and global influencer known for helping men over 40 transform their health and fitness naturally. On this episode, we dive deep into the core challenges men face after 40, from loss of identity and declining testosterone, to smarter training strategies, optimal nutrition, recovery, and the importance of building a lasting lifestyle and legacy. Get ready for actionable insights and powerful stories that show it's never too late to reclaim your vitality, strengthen your body, and rediscover your purpose. Time Stamps: 05:54 Reflecting on identity after retirement 08:00 Discussing personal purpose and roles 11:22 Overcoming challenges with health programs 13:44 Improving testosterone through lifestyle changes 17:20 Traditional bodybuilding and recovery challenges 21:20 Home workout essentials and recovery 25:55 Understanding Carb and Energy Dynamics 28:43 Eating healthy while traveling 32:27 Morning stress-relief routine 33:13 Meditation and its benefits 38:41 Legacy and lifestyle changes 42:31 Discussing high quality protein and carbs 45:55 Eating healthy while traveling https://40plusfitness.com/summit
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The 5 keys to weight loss
May 1900:26:07Tap to summarizeOn episode 747 of the 40+ Fitness Podcast, Coach Allan breaks down the five essential keys to successful weight loss. Whether you're looking to shed a few pounds, build strength, or simply create healthier habits, today's episode offers practical tips and real-world wisdom to guide you on your journey. From cultivating the right mindset and understanding your true motivations, to embracing mindful eating, prioritizing whole foods, and building resilience through adaptable planning, Coach Allan shares the foundational strategies that make lasting results possible. TIme Stamps: 02:28 Key #1 - Mindset 04:41 Key #2 - Awareness 07:32 Key #3 - Slow Down 10:22 Key #4 - Nutritional Density 13:33 Key #5 - Adaptable Plan 16:43 Summary 19:38 Bonus - Accountability https://40plusfitness.com/summit
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Weight loss maintenance done right with Dr. Susan Peirce Thompson
May 1200:36:18Tap to summarizeOn episode 746 of the 40+ Fitness Podcast, Coach Allan welcomes back Dr. Susan Peirce Thompson, New York Times best-selling author and founder of Bright Line Eating. In this episode, we dive into her latest book, "Maintain: Three Simple Shifts That Turn Temporary Weight Loss into Lasting Freedom." Weight loss is an incredible achievement, but as many of us know, maintaining that loss can be even more challenging. Dr. Peirce Thompson shares why shifting your identity and developing the right mindset and resources are crucial for sustaining weight loss. We'll explore the three key identity shifts—being devoted, becoming resourced, and allowing yourself to be liberated from the struggle with food—along with practical strategies and tools to help you stay on track for the long term. Time Stamps: 03:57 Comparing weight loss to romance 06:15 Discovering food addiction journey 11:39 Sticking to a defined diet 15:11 Supporting friends through tough times 16:10 Importance of setting boundaries 21:43 Struggles with weight and life issues 22:44 Finish line anxiety and weight maintenance 26:27 Planning for a successful day 29:38 Understanding internal family systems 33:22 Promoting the 14-day challenge https://brightlineeating.com
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Does it really matter to you?
May 500:28:46Tap to summarizeOn episode 745 of the 40+ Fitness podcast, Coach Allan dives into a powerful formula for achieving lifelong health and fitness, uncovering the real reasons why so many of us struggle to follow through on our wellness goals. Drawing from personal experiences and practical examples, Coach Allan explores the often-overlooked costs—and investments—of making meaningful change, including time, effort, money, and the crucial concept of opportunity cost. Whether you're aiming to lose weight, get stronger, or simply live a healthier, more energetic life, this episode is packed with insightful advice to help you balance the equation and unlock your full potential. Time Stamps: 03:51 Understanding costs of change 08:31 Starting with small efforts 10:40 Investing money 14:14 The cost of inaction 19:11 An example of the forumula 25:11 Deciding on lifestyle investments
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