Break free from alcohol with James Swanwick

On episode 700 of the 40+ Fitness podcast, Coach Allan dives into a topic that quietly affects millions but rarely gets the spotlight it deserves: the loneliness epidemic. Drawing from recent insights—including the Surgeon General's 2023 report, Coach Allan unpacks why strong social connections are just as vital to our health as nutrition and exercise, especially as we age. He shares the surprising risks loneliness poses, from higher rates of chronic illness and premature death to its impact on our mental wellbeing and sense of purpose. Plus, you'll get practical, real-life strategies to foster deeper connections, boost your happiness, and ultimately support your health and fitness journey after 40. Whether you're feeling isolated or simply looking to enrich your relationships, this episode is packed with valuable advice you won't want to miss. Time Stamps: 05:50 Loneliness' Impact on Health 07:42 Longevity Traits: Diet, Movement, Social Ties 10:31 Reconnect Through In-Person Interaction 13:54 True Connection Beats Dating Apps 17:01 Embrace Authenticity for Connection https://40plusfitness.com

On episode 699 of the 40+ Fitness podcast, Coach Allan sits down with Ben Mudge, an online coach and author of the new book, Fitness Without Limits: Break Through Obstacles, Live Without Fear, and Find a Better You. Ben’s story is nothing short of remarkable—born with cystic fibrosis, he’s defied expectations to become an accomplished athlete and a beacon of hope for others looking to reclaim their health, no matter the obstacles. In this episode, Ben shares how redefining our beliefs around limits—especially as we age—can empower us to live healthier, more energetic lives. Together, Allan and Ben discuss the foundational principles Ben covers in his book, including the critical importance of sleep, nutrition, movement, and mental health. You’ll also hear practical advice about getting started (even when the timing isn’t perfect), the value of consistency over perfection, and why tracking your progress is key to building momentum. Whether you’re just beginning your fitness journey or you’re ready to break through plateaus, you’ll find loads of actionable strategies for setting realistic goals, bouncing back from setbacks, and building lasting habits. Ben’s story will remind you that limits are often self-imposed—and that it’s never too late to raise your own bar.   Time Stamps: 04:22 Limitless Fitness: Age No Barrier 09:24 "Core Health Principles" 11:38 Personalized Nutrition and Movement Guide 14:25 Adaptability in Daily Routines 17:58 "Use Alarms for Better Recall" 21:03 "Choosing the Right Vehicle" 28:03 Embracing Progress and Balance 29:47 Maximize Gym Time: Resistance Training Principles 34:51 Progressive Overload: Step-by-Step Growth 43:10 Exercise Machine Learning Tips 46:10 Gratitude Reduces Negativity https://www.instagram.com/benmudge_/    

On  episode 698 of the 40+ Fitness podcast, we’re joined by Caroline Idiens—personal trainer, strength training advocate, and the author of Fit at 50: Your Guide to a Stronger, Fitter and Happier Midlife in Just Six Weeks. Caroline shares her journey from viewing exercise as punishment in her 20s, to embracing strength training as a powerful, sustainable tool for health and happiness in midlife. We'll dig into Caroline’s approach to building fitness for people over 40, the importance of creating sustainable habits, and why short but consistent 30-minute strength workouts at home can transform not only your body, but also your mindset. She explains her philosophy of training smarter—not harder—as life gets busier, and how simple, functional moves can prepare us for whatever life throws our way. Caroline also breaks down her four key pillars of midlife wellness—exercise, nutrition, sleep, and mindset—and explains how focusing on small, manageable changes can deliver big results in just six weeks. If you've ever found fitness overwhelming, or are looking to rediscover your strength and confidence in your 40s, 50s, and beyond, this episode will inspire you to take that crucial first step toward a stronger, happier you. Time Stamps: 06:04 Adapting Self-Care Over Time 06:51 Small Changes, Big Impact 11:46 Transformative Power of Resistance Training 13:20 Envision Your Grandparent Legacy 17:29 Balanced Lifestyle: Exercise and Habits 21:48 Train for Strength and Mobility 25:20 Adaptable Exercise for Joint Health 27:50 Mindful Movement for Injury Prevention 31:58 Balanced Diet: Carbs, Protein, Fat 33:30 Fueling with Whole Grains & Gut Health 39:56 Ceiling Tire Workout Transformation 42:56 Prepare to Overcome Fitness Barriers 45:37 Holistic Fitness Journey Tips https://CarolineCircuits.com

On episode 697 of the 40+ Fitness podcast, Allan sits down with Becca Chilzenkowski, a board-certified functional practitioner and hormone specialist, to dig deep into the complex world of hormone health—especially for those of us over 40. Becca shares her personal journey from years of unhealthy habits and hormonal imbalance to finding wellness through nutrition, sustainable lifestyle changes, and a passion for helping others do the same. In this conversation, you’ll hear why hormones play such a central role in our energy, metabolism, stress response, and even sleep. Becca breaks down how chronic stress and modern lifestyles are affecting our bodies as we age—particularly for women—and why we often see weight gain, fatigue, and slower recovery as we hit midlife. The episode is filled with practical advice on managing stress, improving sleep, making smart nutrition choices, and the importance of building time for recovery into your workout routine. Whether you’re struggling with unexplained weight gain, low energy, or just want to unlock your healthiest, happiest self in midlife, this episode is packed with actionable tips, scientific insights, and real-life inspiration. Time Stamps: 05:46 Mindset Over Stressors 08:19 Chronic Stress and Adrenal Dysfunction 09:48 Stress, Diet, and Metabolism Issues 13:10 Chronic Stress and Blood Sugar Issues 19:10 Cortisol's Impact on Sleep Disruption 21:28 Ranger School Sleep Deprivation Training 25:23 Diet, Gut Health, & Exercise Balance 27:20 Healthy Lifestyle Progression 31:21 The Cost of Feeling Well 34:41 Purpose, Passion, Health: Key to Happiness 37:05 Feast-Famine Eating for Health   The No-BS Guide to Reducing Stress Fast - 40plusfitness.com/becca

On episode 696 of the 40+ Fitness podcast, Coach Allan interviews Dr. Mark Sherwood, co-founder of Tulsa's Functional Medical Institute and author of the Amazon bestseller, "Quest for Wellness: A Practical and Personal Wellness Plan for Optimal Health in Your Body, Mind, Emotions, and Spirit." In this conversation, Dr. Sherwood shares his holistic approach to health, challenging the one-size-fits-all mentality and inviting listeners to reflect: Are you willing to make the changes necessary to achieve true wellness? Together, Allan and Dr. Sherwood dig into the real work of transformation—setting meaningful goals, journaling, course-correcting, and building a solid foundation in all four dimensions of wellness: physical, emotional, intellectual, and spiritual. Dr. Sherwood doesn’t believe in shortcuts or empty marketing promises—he’s all about practical steps and sustainable habits, from daily movement and smart nutrition to self-talk and sleep. Whether you're struggling to build momentum or just looking for fresh motivation, this episode is packed with actionable advice and encouragement to help you take charge of your health and thrive at any age.   Time Stamps: 04:14 Pitching Solutions Without Sacrifice 08:37 Short-Term vs Long-Term Goals 12:48 If Not Written, It Didn't Happen 13:58 Balancing Life's Four Pillars 18:14 Starting Simple Fitness Steps 22:14 Rethinking Sugar: Healthier Alternatives 23:29 Vegetables: Essential Nutrients Over Sugar 29:24 Essential Daily Water Intake 31:32 Sleep: Essential for Repair and Aging 35:16 Power of Words on Mindset 38:30 Goal Setting and Progression Strategy     http://sherwood.tv  

On this episode 695 of the 40+ Fitness Podcast, Coach Allan sits down with James Swanwick, Australian-American TV host, author, and founder of the alcohol-free lifestyle movement. Together, they dive into James’ new book, Clear: The Only Neuroscience-Based Method for High Achievers to Quit Drinking Without Willpower or Rehab. If you’ve ever thought about cutting back or quitting alcohol, or if you've noticed it's slowing you down as you strive for your best self in your 40s and beyond, this episode is packed with actionable insights. James unpacks the powerful cultural conditioning that makes alcohol so prevalent in our lives, the surprising health and life costs of regular drinking—even in moderate amounts—and how redefining your mindset can be a true game-changer. They’ll go beyond the usual “just say no” advice and explore neuroscience, identity shifts, the vital role of accountability, and practical steps you can implement immediately.     Time Stamps 05:05 Neuroscience Method to Quit Drinking 08:46 Smiling Servers, Hidden Hazards 12:12 Alcohol Use Disorder Spectrum 13:45 Reevaluating Alcohol Identity 18:08 Alcohol's Impact on Appearance 21:42 Alcohol's Long-Term Life Impact 25:52 Simplifying Life: Alcohol-Free Choices 28:09 Ineffectiveness of Short-Term Sobriety Challenges 31:06 Like-Minded Accountability for Alcohol Recovery 34:21 Transform Through Environment 36:39 Replace Alcohol with Health Cues 40:52 Master Sleep for Wellness Learn more about James and the book at - https://alcoholfreelifestyle.com

Dr. Dale Bredesen, a renowned expert in the field of neurodegenerative diseases, is on a mission to reshape the way we think about aging and brain health. He challenges conventional perceptions about aging, emphasizing the importance of maintaining a "brain span" that matches one's lifespan. Often posing thought-provoking questions about longevity, Dr. Bredesen highlights the undesirability of living to an advanced age if it means suffering from dementia. His work, driven by ongoing research and encapsulated in his latest book, aims to shift the narrative from expecting cognitive decline with age to implementing proactive strategies for preserving brain function. Timestamps: 05:24 Brain Health Over Longevity 07:53 Exercise, Memory, and APOE4 Gene Impact 10:26 Optimizing Cognition: Early Detection's Role 14:56 Herpes and Toxins Linked to Cognitive Decline 17:38 Neurotransmitters, Choline, and Stress Impact 20:43 Tau's Role in Brain Health 24:57 Understanding Cognitive Health Markers 26:43 Misdiagnosed Alzheimer's Story 30:51 Optimal Diet and Fasting Guidelines 33:35 Expanding Exercise Benefits in Neurology 39:11 Early Detection in Alzheimer's Prevention

On episode 693 of the 40+ Fitness Podcast , Coach Allan sits down with award-winning journalist and author Henry Abbott to dive into his book, Ballistic: The New Science of Injury Free Athletic Performance. Whether you're hoping to stay functional and independent, play pain-free with your grandkids, or just keep enjoying the sports and activities you love, this episode is packed with actionable insights. Coach Allan and Henry explore how the right movement patterns are key to staying injury-free, why traditional healthcare might fall short for active adults, and the critical role of biomechanics in preventing pain. Plus, Henry shares practical tips on overcoming issues like kyphosis, valgus collapse, and hip instability, along with advice on how the right footwear and targeted exercises can help you move better and age stronger. Time Stamps: 09:13 Rethinking Recovery: Beyond Conventional Care 10:15 Medical Misdiagnosis and Treatment Dilemma 16:18 Unconscious Bias in Identifying Kyphosis 18:59 "Fix Posture with Snatch Squat" 21:51 Valgus Collapse: Knee Injury Risk 23:22 Preventing Knee Injuries in Athletes 27:38 "Toe-Down Landing: Risky Impact" 32:02 Hip Stability and Mobility Test 33:36 Weighted Side Planks Transform Workout 36:15 Fun Activities to Stay Fit

On episode 692 of the 40+ Fitness Podcast, Coach Allan invites us to dig deep and ask ourselves two vital questions:  Who are you? Who will you be?  Sharing personal stories—like the life-changing phone call with his daughter and powerful moments from his own health journey—Allan explores the importance of living up to who we’re truly meant to be, rather than settling for the life we’ve drifted into. You’ll hear how a short, focused period of effort can drastically change the course of your life, why vision matters for both the immediate and the distant future, and how real-life scenarios highlight what’s truly at stake when it comes to your health. Plus, Allan introduces his new Fit for Task Bootcamp, designed to help you take those first critical steps toward reclaiming your health and unlocking your full potential. Time Stamps: 06:08 Being Who You're Meant To Be 07:09 Reverting to Your True Self 10:41 Generational Fitness Goals 15:52 Future-Ready Emergency Preparedness 17:07 Planning for Grandchild's Future 22:20 Free LLRQ Quiz for Self-Assessment 24:30 Small Steps, Big Achievements 27:42 Embracing Life's Joys

On episode 691 of the 40+ Fitness Podcast we meet Elaine LaLanne, a true fitness pioneer and living legend at the vibrant age of 90. Elaine joins Coach Allan to share stories from her fascinating life and discuss her latest book, Pride and Discipline: The Legacy of Jack LaLanne, in His Own Words and Those He Inspired. Together, they dive into the groundbreaking legacy of her late husband, Jack LaLanne—known as the "godfather of fitness"—who revolutionized the way we think about health, aging, and exercise. Elaine reflects on Jack’s visionary approach to fitness, from launching the first televised exercise program to inventing equipment still found in gyms today, and emphasizes the importance of mindset, positivity, and visualization for lasting wellness. She also shares her own remarkable journey—from her early days in Minnesota, her career in media, to her ongoing mission of inspiring generations to stay active and healthy. Whether you want to age vibrantly, maintain lifelong motivation, or simply feel inspired by stories of real fitness icons, this episode is packed with wisdom and actionable advice for anyone striving to live their best life at any age.  Time Stamps: 07:44 Jack LaLanne's Sugar Addiction 11:25  Jack LaLanne's Fitness Equipment Innovations 14:18 Pioneer of Modern Gym Equipment 18:42 Age No Barrier: Fitness Inspiration 23:42 Journey to California TV Opportunity 27:30 Active Fitness Icon at 90