The Magnesium Fix: Boost Energy, Sleep, and Recovery with Jigsaw Health

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Patrick Sullivan Jr. - Jigsaw Health Supplements

Website - https://JigsawHealth.com

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In this episode of Over 40 Fitness Hacks, Brad Williams chats with Patrick Sullivan Jr., co-founder of Jigsaw Health, about the vital role of magnesium in overall health and wellness. Patrick explains that magnesium is involved in over 3,751 biochemical reactions in the body, playing a crucial role in muscle relaxation, sleep quality, and blood pressure regulation.

Brad and Patrick discuss the widespread magnesium deficiency due to modern food supply issues and how it affects everything from muscle cramps to stress management. Patrick explains the relationship between magnesium, calcium, sodium, and potassium—highlighting how imbalances can lead to muscle tightness, leg cramps, and high blood pressure. He also breaks down different types of magnesium, such as magnesium malate (for energy), magnesium glycinate (for relaxation), and magnesium L-threonate (for cognitive function).

The conversation also covers practical ways to boost magnesium levels, from food sources like pumpkin seeds and dark chocolate to Jigsaw Health’s targeted supplements, including Mag SRT and Mag Soothe. They even touch on the benefits of transdermal magnesium, such as lotions and bath flakes, for muscle recovery.

Brad shares his own experience with magnesium for sleep and blood pressure, while Patrick offers tips on optimizing intake for peak performance—especially for those who train, play sports, or enjoy an active social life.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com 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

Xylitol Nasal Spray Boosts Health, Performance, and Sleep

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Nathan Jones - Xlear

www.Xlear.com

In this episode of Over 40 Fitness Hacks, host Brad Williams interviews Nathan Jones, founder of Xlear (pronounced "Clear"), to discuss the health benefits of xylitol and its applications in nasal irrigation, oral hygiene, and overall wellness.

Nathan shares how he founded Xlear after his father, a physician, discovered xylitol’s benefits in preventing ear infections in babies. Originally known for its dental benefits—reducing cavity-causing bacteria and improving oral microbiome—xylitol was later found to also help clear nasal passages and prevent respiratory infections. This discovery led to the development of Xlear’s xylitol-based nasal spray, which has been shown to improve airway volume by 20–36% within minutes, making it beneficial for athletes, people with sinus issues, and those seeking better sleep quality.

Nathan explains how xylitol acts as a natural cleansing agent, enhancing the body’s ability to clear bacteria, viruses, and allergens from the nasal passages. He also highlights its role in oral health, particularly for athletes who often suffer from dry mouth and increased acidity due to heavy breathing and carbohydrate consumption during workouts.

Addressing safety concerns, Nathan reassures listeners that xylitol is a naturally occurring sugar alcohol found in plants and even produced by the human body. He contrasts its health benefits with the harmful effects of traditional sugars and artificial sweeteners like aspartame and high-fructose corn syrup.

Beyond nasal sprays, Xlear offers a full line of oral care products under its Spry brand, including toothpaste, mouthwash, gum, and mints—all designed to support dental and respiratory health. Nathan encourages athletes and health-conscious individuals to incorporate xylitol-based products into their daily routine for improved airway function, enhanced oral hygiene, and overall wellness.

The conversation concludes with a discussion on xylitol’s potential benefits for weight management and metabolism, reinforcing its role as a smart sugar alternative for those over 40 looking to maintain a healthy lifestyle.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com 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

Over 40 Fitness Hacks SKOOL Platform: Brand New Community Explained

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Podcast Summary: Launching the Over 40 Fitness Hacks Platform on SKOOL

In this episode of the Over 40 Fitness Hacks Podcast, Brad Williams introduces his new platform on SKOOL, a community-driven, classroom-based platform designed to complement the podcast and provide a deeper, interactive experience for the over-40 crowd. Brad explains how SKOOL combines the functionality of Facebook groups with advanced learning tools, allowing members to engage, learn, and connect in a meaningful way.

The platform includes:

• Community Section: A space for discussions, posts, and interactions, organized into topics like diet, sleep, stress, movement, supplements, and more.

• Classroom Section: A gamified learning environment with courses on the "Six Pillars of Fitness" (diet, movement, inflammation, sleep, stress, and supplements) that unlock through participation. Tutorials on tools like the Chronometer app and Whoop 4.0 tracker are also available.

• Live Q&A Sessions: Brad plans to host live Q&A events with guest experts, as well as casual sessions like Sunday Fundays to foster camaraderie.

• Exclusive Content: Weekly workouts, polls to tailor content, and accountability features like before-and-after posts for motivation.

  
  

Brad emphasizes the importance of participation in the platform, as members earn points for engaging with the community. While currently free for the first 100 members, the platform will introduce a tiered pricing structure as it grows. At the time of recording, the SKOOL community has 53 members, and Brad aims to reach 100 by February 3rd.

He encourages listeners to join now, promising a vibrant and supportive space to learn, connect, and stay motivated in their fitness journey. Links to the platform are available in the show notes, or you can search "Over 40 Fitness Hacks SKOOL" on Google.

Key Takeaway: The SKOOL platform is an exciting next step for Brad's mission to help the over-40 crowd fight aging while maintaining an active social life. It offers a deeper way to engage with his content, experts, and community.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com 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

Fitness Trackers: Analyzing HRV, Recovery, and The Pulse Cure

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Dr. Torkil - The Pulse Cure Book

www.ThePulseCure.com

Episode Summary: Brad Williams Interviews Dr. Torkil on The Pulse Cure and Fitness Tracker Optimization

In this episode of Over 40 Fitness Hacks, Brad Williams interviews Dr. Torkil, author of The Pulse Cure, a guide to leveraging heart rate variability (HRV) and fitness trackers for improved health and longevity. Dr. Torkil explains how HRV functions as a "speedometer" for life’s stress and recovery balance, emphasizing that 80% of diseases stem from chronic stress and inflammation.

Brad and Dr. Torkil discuss:

• HRV Demystified: HRV tracks the balance between the body’s recovery (parasympathetic) and stress (sympathetic) states, with higher variability signaling better recovery and adaptability.

• Tracker Insights: Dr. Torkil compares popular devices, noting Garmin’s detailed stress-tracking capabilities surpass Whoop for real-time stress identification.

• Hidden Stressors: Everyday activities, like grocery shopping or socializing, can elevate strain. By monitoring HRV, users can pinpoint these “energy thieves” and adjust habits.

• Recovery Hacks: Effective strategies include prioritizing sleep, breathwork, avoiding late-night meals/exercise, and minimizing alcohol. Dr. Torkil highlights the importance of balancing workouts with recovery, especially after age 40.

  
  

Dr. Torkil also shares actionable tips for improving HRV, like regulating workouts based on daily recovery scores and identifying stress-inducing foods or activities. The conversation offers valuable insights for optimizing fitness trackers to enhance both performance and longevity.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com 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

Story About Overcoming Mold Toxicity and Creating The Biohacker Expo

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Sandy Martin - Mold Toxicity - Biohacker Expo

EVENT COMING UP: Feb 28-Mar 1st Miami FL - 2025 (Sign Up!)

Live Online with General Admission

www.Biohackerexpo.com

Social Media: @biohackerexpo

In this episode of Over 40 Fitness Hacks, host Brad Williams interviews Sandy Martin, a biohacking advocate and representative for the upcoming Biohacker Expo in Miami. Sandy shares her personal health journey, which began with mysterious symptoms in 2020, including brain fog, fatigue, and feelings resembling depression. Initially misdiagnosed with conditions such as traumatic brain injury (TBI), her persistence led her to functional medicine, where she discovered that mold exposure in her home was the root cause of her issues.

Sandy recounts how she navigated misdiagnoses, explored biohacking tools like light therapy helmets and hyperbaric chambers, and experimented with diets such as paleo, keto, and intermittent fasting. Despite her efforts, her condition only improved after identifying and addressing the mold toxicity through detoxification. She emphasizes the importance of self-advocacy, seeking second opinions, and trusting intuition when navigating health challenges.

The conversation highlights the challenges of modern living, including environmental toxins from household cleaners, plastics, and mold contamination in everyday products like coffee, tea, and grains. Sandy discusses practical solutions, such as HEPA filters, mold-free certifications, and avoiding microplastics, to reduce the body's toxic burden.

Listeners will also learn about the Biohacker Expo, which showcases cutting-edge trends and tools to optimize health. The episode underscores the importance of education, proactive health management, and biohacking techniques for those over 40 seeking to improve their well-being.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com 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

Mastering the Mindset Shift: Achieving YOUR Weight Loss Goals Over 40

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Podcast Summary: Mindset Shifts for Weight Loss Goals Over 40

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams dives into the critical mindset shifts needed for achieving weight loss goals, especially for those over 40. Drawing from his personal journey, Brad reflects on his challenges with fasting, maintaining a caloric deficit, and balancing his fitness goals with an active social life.

1. Lessons from Fasting and Weight Loss

2. • Fasting has been a core part of Brad’s approach, including intermittent fasting and occasional longer fasts.

   • As his body fat decreased, fasting became more difficult, leading to irritability, fatigue, and diminished energy from ketosis.

   • Brad emphasizes the importance of proper hydration, electrolytes (like Himalayan sea salt), and knowing personal limits.

3. Mindset Strategies for Success

4. • Staying mentally engaged during fasting is crucial to avoid fixating on food.

   • Brad highlights the value of working on time-intensive projects, like his new online school program, as a productive distraction.

   • For those balancing work and fasting, finding tasks that keep you focused can be a game-changer.

5. The Importance of Accountability

6. • Accountability is key for overcoming plateaus or staying consistent. This could mean joining groups, finding a fitness buddy, or hiring a coach.

   • Brad encourages listeners to leverage resources like Facebook groups, podcasts, or microlearning to stay motivated.

7. Action Plan for Success

8. • Write down your goals, current actions, and future steps in a journal.

   • Create a realistic timeline and commit to daily actions that align with your goals.

   • Cultivate a "no-quit" mindset—visualize your success as inevitable and take consistent action to make it happen.

Brad wraps up by urging listeners to prioritize accountability and mindset as the foundation for lasting fitness results. He invites his audience to join his Facebook group for more resources and updates on his upcoming school program.

Takeaway: A strong mindset and proactive strategies are essential for achieving weight loss goals over 40. Stay focused, stay accountable, and take action today.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com 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

Truth About Supplements: Quality, Transparency, and Essentials for Over 40

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Matt O’Connor - Honour Health Supplements

www.Honour.health

Social Media: @Honour.Health

On this episode of Over 40 Fitness Hacks, Brad Williams chats with Matt O'Connor, founder of Honour Health Supplements, about the importance of high-quality supplements, transparency in the supplement industry, and optimizing nutrition for those over 40.

Key Highlights:

1. Matt's Journey and Honour Health's Mission:

2. • Matt shares his background in health, entrepreneurship, and his passion for creating transparent, high-quality supplements after discovering a lack of trust in existing brands.

   • In Australia, regulations don’t require full disclosure of additives in supplements, leading Matt to prioritize clean formulations and transparency in his products.

3. Why Quality Supplements Matter:

4. • Differences in supplement quality, such as the bioavailability of ingredients, can significantly impact health outcomes. For example, not all magnesium forms are equally absorbed.

   • Supplements should complement a whole-food diet and address nutritional gaps caused by modern farming practices and aging.

5. Vitamins and Minerals: The Building Blocks:

6. • Key nutrients like magnesium, vitamin D, and zinc are essential for processes like muscle function, sleep, immune support, and hormonal health, especially for individuals over 40.

   • Brad shares his experiences with supplements, emphasizing their role in improving his blood pressure, energy, and overall wellness.

7. Supplement Timing and Absorption:

8. • Matt explains how supplement absorption can vary based on timing, form, and combinations. For example, certain minerals compete for absorption, so proper timing and balance are essential.

9. Tips for the Over-40 Crowd:

10. • Start with whole foods, assess nutrient needs using tools like Cronometer, and supplement intelligently.

    • Focus on foundational nutrients, particularly those that decline with age, such as magnesium, vitamin D, and zinc.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com 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

Adapting Circuit Training For Crowded Gyms

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In this episode of Over 40 Fitness Hacks, Brad Williams introduces a new style of circuit training tailored for crowded public gyms. He acknowledges the challenges of maintaining a circuit flow when machines are often occupied, but emphasizes adapting and keeping workouts effective.

Brad’s solution involves focusing on one set per exercise with slow, controlled movements emphasizing time under tension and going to failure. He shares a practical example of a full-body workout using this method, incorporating exercises like negative pushups, TRX rows, and bodyweight squats. The goal is to shock the body, maximize calorie burn, and avoid fitness plateaus by constantly changing routines.

Brad also announces the launch of his new fitness education platform on the "School" platform, scheduled for February. This free course for the first 100 participants will include video content designed to guide users from beginner to advanced fitness levels, accompanied by a supportive community. Future plans include live Q&A sessions with experts and continued weekly podcast episodes.

Listeners are encouraged to join Brad’s Over 40 Fitness Hacks Facebook group for early access to the platform and to stay updated on his latest fitness insights and resources.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com 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