40+ Fitness Podcast

Get fit by rucking with Kayla Girgen

On episode 728 of the 40+ Fitness podcast, Coach Allan is joined by special guest Kayla Gergen, a certified personal trainer and licensed dietitian. Together, they dive into the world of rucking—a powerful way to boost strength and endurance simply by walking with weight. Drawing from her book RuckFit, Kayla Gergen shares actionable tips for safely getting started, explains the unique benefits rucking offers for joint health, muscle building, posture, and bone density, especially for those over 40. Whether you're looking for a low-impact but effective fitness routine, or just eager to shake up your regular walk, this episode has practical advice, inspiration, and a few entertaining stories from Allan's own rucking experiences. Learn how rucking can fit into your life—no matter your age or fitness level—and how you can adapt, improve, and stay consistent on your journey to better health. Time Stamps: 05:22 Don't Carry Excess Weight 06:22 Carrying the Radio for Others 11:24 Rucking Benefits for Over-40s 15:35 Beginner Rucking Tips 16:29 Rucking: From Backpack to Weight Plates 20:40 Rucking Tips and Recovery Basics 24:51 Grace and Flexibility in Setbacks 28:06 Benefits of Joining a Ruck Club 31:13 Holistic Health and Lifestyle Balance Get the book on Amazon: Ruck Fit - https://amzn.to/3N84BRW  https://www.instagram.com/kaylagirgenrd/  

What it takes to live better longer

On episode 727 of the 40+ Fitness podcast, Coach Allan dives into the theme of "What it takes to live better, longer." Reflecting on the habits and resolutions we often revisit as the calendar turns, Coach Allan sheds light on why most people struggle to make lasting changes and shares practical strategies for setting successful goals as we head into a new year. You'll hear about the three biggest mistakes people make when looking back and planning ahead, from failing to take responsibility to setting vague or irrelevant goals. Through personal stories and actionable advice, Coach Allan guides listeners in finding their "why," embracing self-awareness, and crafting goals that truly matter. If you're ready to unlock your full potential and age stronger, this episode is packed with wisdom to help you start your journey to a healthier, fitter, and more energetic version of yourself.

Age like a girl with Dr. Mindy Pelz

On episode 726 of the 40+ Fitness podcast, Coach Allan sits down with Dr. Mindy Pelz to dive into her groundbreaking book, Age Like a Girl: How Menopause Rewires Your Brain for Mental Clarity, Increased Confidence, and Renewed Energy. For too long, menopause has been seen as a decline, but Dr. Mindy is here to flip the script—showing us how this stage of life can be a powerful transformation for women. Together, they unpack the science behind menopause, its impact on neurochemistry, and why these changes don't have to signal the end, but rather the start of a vibrant and empowering new chapter. Dr. Mindy shares her personal journey, the ancestral roots of the "grandmother hypothesis," and practical, research-backed lifestyle changes to help women thrive physically, mentally, and emotionally after 40. Plus, this episode acknowledges the importance of support from partners and why open conversations with the men in our lives are crucial during this transition. Time Stamps 03:47 Menopause & Marital Communication 09:26 Breaking Under Online Pressure 12:58 Redefining Life Through Menopause 15:35 Grandmother Hypothesis and Menopause Energy 17:56 Grandmother Hypothesis and Aging 22:47 Post-40 Nutrition: Stabilizing Glucose 25:46 Fasting for Brain & Mood Boost 28:08 Mastering Glucose for Health 32:01 Unexpected Hard Work and Adaptation 36:13 Estrogen: The Brain's Timekeeper 39:40 Resetting the Timekeeper Naturally   https://agelikeagirlbook.com  https://drmindypelz.com 

Why is improving our health and fitness so hard?

On episode 725 of the 40+ Fitness podcast, Coach Allan discusses one of the most pressing questions for anyone striving to live a healthier, fitter life after 40: Why is improving our health and fitness so hard—and what can we do to make it easier? Drawing on personal experiences, science, and practical mindset strategies, Coach Allan explores the real reasons we struggle with weight loss, building fitness routines, and maintaining healthy habits. From biological tendencies and processed food temptations, to misleading media messages, unhelpful diet books, and even the challenges within our own minds, we'll uncover the obstacles sabotaging our progress—and more importantly, how to fight back. 04:14 Why Losing Weight Is Hard 09:38 Fitness Advice Isn't One-Size-Fits 11:05 Misleading Headlines and Health Studies 16:27 Diet Books and Weight Cycles 18:12 Barriers to Lifestyle Change Compliance 21:11 Overcoming Limiting Beliefs 24:32 Burn the Boats to Win 28:57 The Power of Strong Alliances Get the Long-Life Readiness Quiz at https://40plusfitness.com/llrq.

Being the champion of your life with Jolie Glassman

On episode 724 of the 40+ Fitness Podcast, Coach Allan sits down with mindset coach and fitness mentor Jolie Glassman, author of 101 Rules for Being the Champion of Your Own Life According to the Rules of Boxing. Together, they dive into how the principles of boxing translate into powerful lessons for living your best life, especially as we age. Boxers are known for their incredible strength, resilience, and commitment—and Jolie shares how adopting a champion's mindset, facing your fears head-on, and building integrity are essential ingredients for real transformation, both in and out of the gym. From practical strategies to overcome temptation, to the importance of building strong routines and never giving up, Jolie brings over 30 years of experience helping people unlock strength, balance, and confidence at any age. Time Stamps 04:49 Intense Boxing Training Insights 09:14 No Excuses, Full Commitment 12:36 Fear, Motivation, and Action 13:50 Know When to Surrender 17:07 Late-Night Eating Triggers 20:22 Patience Starts With Yourself 25:39 Book Reading and Patience Advice 27:50 Be an Anomaly 29:31 Fun as Life's Guiding Principle https://JolieGlassman.com