585: Brad Williams - Gut Health, Sleep Hacks & Time Under Tension: My Latest Over 40 Fitness Blueprint

Gut Health, Sleep Hacks & Time Under Tension: My Latest Over 40 Fitness Blueprint

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Summary Recap:

• You aim for 170–200g of protein per day, averaging ~2100 calories, based on your Whoop-tracked expenditure (~2600 calories).
  

• Food strategy:
  

• Keto-focused but include carb refeeds midweek (e.g., half a baked potato) for hormonal balance.
  

• Include organ meats via jerky (beef liver & heart) to avoid cooking them.
  

• Avoid high-oxalate vegetables (e.g., spinach, kale), favor raw organic produce.
  

• Dinner includes variety: ground turkey, wild salmon, corn tortillas, guacamole, eggs, and gut-healthy snacks like pumpkin seeds and cashews.
  

• You prioritize blood glucose and insulin control by:
  

• Eating fiber and protein first, carbs last.
  

• Using psyllium husk before meals (working to upgrade to a mix of soluble and insoluble fiber based on recent podcast guest advice).
  

• Gym workouts (Mon/Wed/Fri):
  

• Full-body sessions using time under tension training (5–10 second reps, slower tempo).
  

• Prioritize joint safety and mind-muscle connection.
  

• Off days (Tues/Thurs/weekends):
  

• Wear Hyperwear weight vest for added resistance during walks or errands.
  

• Use JumpSport rebounder for low-impact cardio and pelvic floor engagement.
  

• Skip extra modalities like yoga/boxing due to time and recovery focus.
  

• Anti-inflammatory strategy:
  

• Avoid processed foods.
  

• Take Fusionary Formulas Turmeric Gold—high in curcumin—for inflammation support (after interviewing Dr. Shah).
  

• Gut health strategy:
  

• Recently tested with Tiny Health—superior reporting over past tests.
  

• Implement daily food checklist (posted on your fridge) tailored to your unique microbiome issues.
  

• Supplements include targeted probiotics or food-based fixes (based on test results).
  

• New test goal: Improve score from 83 to 100 using personalized changes.
  

• New experiment: Red light therapy for cellular-level inflammation reduction.
  

• Optimized with:
  

• Earlier bedtime, screen curfew.
  

• Whoop tracking for HRV and recovery.
  

• Magnesium Breakthrough (BiOptimizers) with a full spectrum of magnesium types—key to lowering blood pressure and improving sleep quality.
  

• Glycine powder (discovered via ChatGPT) to boost nitric oxide, aiding sleep and overall circulation.
  

• You acknowledge this pillar is deeply personal and harder to fix with supplements.
  

• You focus on daily life improvements, maintaining low stress through structure and purpose.
  

• While you don’t dwell on this topic in the episode, you emphasize continued self-work and awareness.
  

• Used selectively—only when your diet doesn’t meet all needs.
  

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [e-mail] 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