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PODCAST

The FIT40 Podcast

Bryan Fitzsimmons

This podcast is for people 40+ who are interested in simplifying their health and fitness so they can get leaner, stronger, and feel incredible. bryanfitzsimmon.substack.com

health & fitness nutrition

All Episodes

25:11

#380: 7 Things That Are Secretly Stalling Fat Loss...

The FIT40 Podcast ·

2026/02/12

DESCRIPTIONIf you’re over 40, eating “healthy,” and still not losing fat, this episode is for you. In today’s Fit40 Podcast, I break down the seven biggest things that quietly stall fat loss after 40—from under-eating protein and misunderstanding calories to dieting too long without maintenance and obsessing over the scale. We’ll talk nutrition, metabolism, hormones, mindset, and the simple shifts that help busy adults finally see progress without burning out or starting over again.FIT40 LINKS✅

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58:29

#379: How He Lost 100 Pounds and Kept It Off After...

The FIT40 Podcast ·

2026/02/10

DESCRIPTIONIn this episode of the Fit40 Podcast, I sit down with Chase Smith to break down what it really takes to lose a significant amount of weight and keep it off for good. Chase shares his raw journey of losing over 100 pounds, navigating years of failed diets, and finally finding an approach that worked with his life instead of against it. We talk about why extreme dieting fails, how mindset and strength training change everything after 40, and what busy adults can learn from his experience to

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24:34

#378: The 3 Things Every Workout Must Include After 40

The FIT40 Podcast ·

2026/02/05

FOLLOW-ALONG WORKOUT: DESCRIPTIONIn this episode of the Fit40 Podcast, I break down the three non-negotiables every workout needs after 40 if you want to stay strong, lean, and reduce injury risk. I explain why doing only cardio or only lifting stops working in midlife, how strength training, conditioning, and mobility each play a role, and how to combine them into a realistic 20–30 minute workout that actually fits a busy schedule. If you’re over 40 and want better energy, stronger joints, and

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26:31

#377: The Real Reason the Scale Went Up Overnight...

The FIT40 Podcast ·

2026/02/03

DESCRIPTIONA bad weigh-in can feel like all your progress disappeared overnight, but most of the time it has nothing to do with fat gain. In this episode, I break down what’s actually happening when the scale jumps, including water retention, glycogen, gut content, hormones, inflammation, stress, and inconsistent habits. We also talk about why weekly weigh-ins can be misleading, how daily weigh-ins should be used as data instead of judgment, and exactly what to do if your weight is trending up

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29:19

#376: Why Diets Stop Working After 40

The FIT40 Podcast ·

2026/01/29

DESCRIPTIONIf fat loss feels harder than it used to, you’re not crazy. And you’re definitely not broken. In this episode, I break down exactly why weight loss feels so much more frustrating after 40, from hormones and stress to sleep, daily movement, and calorie balance. We’ll clear up common myths about metabolism, explain why the old “cut carbs and do more cardio” approach stops working, and walk through what actually drives sustainable fat loss at this stage of life — without crash dieting or

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56:32

#375: New Nutrition Guidelines, Hormones, Gut Health,...

The FIT40 Podcast ·

2026/01/27

DESCRIPTIONIn this episode of the FIT40 Podcast, I’m joined by Dr. Ashley Dwyer to break down the new nutrition guidelines and why they’re confusing so many women over 40. We talk protein needs, fiber intake, gut health, saturated fat, carbs, and the rise of nutrition misinformation online. Ashley explains what actually matters for fat loss, heart health, and digestion after 40, why extreme diets backfire, and how to build a realistic, evidence-based approach that fits busy real life. If you’re

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19:18

#374: Are Warm-Ups a Waste of Time? The Truth for...

The FIT40 Podcast ·

2026/01/22

Youtube Warmup VideosBodyweight Warmup: Kettlebell Warmup: DESCRIPTIONIn this episode of the FIT40 Podcast, I break down a common debate I hear all the time… are warm-ups a waste of time? If you’re a busy parent over 40 who wants to stay strong, avoid injuries, and make the most of your workouts, this episode is for you. We talk about why skipping warm-ups eventually backfires, why doing too much is just as bad, and exactly how to find the middle ground with a simple, effective warm-up that prepares

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19:25

#373: Behavior Change After 40: Lessons From Training...

The FIT40 Podcast ·

2026/01/20

DESCRIPTIONIn this episode of the Fit40 Podcast, I break down one of the most unexpected but powerful comparisons I’ve seen in years… dog training and weight loss after 40. While training my new puppy, Teddy, I started noticing the exact same behavior change principles that determine whether people succeed or fail with fitness, nutrition, and consistency. We talk about why too much freedom sabotages progress, how positive reinforcement actually locks habits in for life, and what to do when

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13:06

#372: Muscle Gain, Water Weight, and Menopause: What...

The FIT40 Podcast ·

2026/01/15

DESCRIPTIONIn this episode of the Fit 40 Podcast, I break down why my client Amy gained 15 pounds over the past couple months — and why it’s actually a huge win for her health, strength, and metabolism. We talk about why weight gain isn’t always fat gain, how muscle, water retention, glycogen, and inflammation all affect the scale, and why women in perimenopause and menopause need better markers than just body weight. If you’ve ever stepped on the scale after a busy or indulgent season and felt

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30:58

#371: Building Muscle After 40 Without Beating Up...

The FIT40 Podcast ·

2026/01/13

DESCRIPTIONIn this episode of the Fit40 Podcast, I break down exactly how to build muscle after the age of 40 without spending endless hours in the gym or destroying your joints. We cover why muscle matters more than ever for fat loss, energy, joint health, and long-term results, plus the real keys to muscle growth like mechanical tension, progressive overload, training volume, recovery, and sleep. If you’re a busy parent who wants to get stronger, look more toned, and feel better in your body

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29:25

#370: How To Create The Perfect Diet For YOU

The FIT40 Podcast ·

2026/01/08

DESCRIPTIONIn this episode of the FIT40 Podcast, I break down how to create the perfect diet for you — without following restrictive fad diets that never last. We dive into why named diets fail, the core principles that actually drive fat loss after 40, and how to build a plan around calorie balance, nutrient-dense foods, structure, and enjoyment. If you’re tired of being boxed into rules that don’t fit your life and want a realistic approach you can stick with, this episode will give you clarity

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33:13

#369: Top 5 Fitness Mistakes to Avoid in 2026 If...

The FIT40 Podcast ·

2026/01/06

DESCRIPTIONIn this episode of the FIT40 Podcast, I break down the top five fitness and nutrition mistakes I see busy adults over 40 make every single year when trying to “get back on track.” From relying on cardio alone to doing way too much too fast, we talk about why these approaches fail and what actually works if your goal is fat loss, strength, energy, and long-term results. If you’re heading into 2026 determined not to repeat the same cycle again, this episode will help you build a smarter,

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24:49

#368: How to Reset After the Holidays Without Crash...

The FIT40 Podcast ·

2025/12/30

DESCRIPTIONComing off the holidays feeling sluggish, bloated, or off track? In this episode, I walk you through my simple 7-day reset designed specifically for busy adults over 40 who want to feel better without detoxes, cleanses, or extreme plans. We’ll cover how to reintroduce daily movement in a realistic way, why 20 minutes a day is enough to build momentum, and how to simplify nutrition using my Protein, Fiber, Color method so you can stabilize energy, control hunger, and get back into a

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15:35

#367: BS or Nah: Protein Shakes, Cold Exposure, and...

The FIT40 Podcast ·

2025/12/25

DESCRIPTIONIn this episode of the Fit40 Podcast, I break down another round of “BS or Nah” straight from our weekly FIT40 client call. We cover some of the most common questions I hear this time of year… Can you build muscle on protein shakes alone? Do carbs actually matter after 40? Is it normal to feel ravenous hunger after workouts? And does being cold really mean you need to eat more? I explain what’s actually happening inside your body, how insulin resistance really works, and what busy adults

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17:44

#366: Functional Training After 40: What Matters,...

The FIT40 Podcast ·

2025/12/23

DESCRIPTIONIn this episode of the Fit40 Podcast, I take you inside a real group coaching call where we break down some of the biggest fitness myths adults over 40 see on social media. We talk about whether “functional training,” supersets, rotational exercises, and fancy movements are actually necessary, or if simple strength training is still the best option for busy parents. I explain how the body really works after 40, why consistency matters more than complexity, and how warm-ups, mobility, and

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16:56

#365: Unlock Your Inner Athlete: Strength, Mobility,...

The FIT40 Podcast ·

2025/12/11

DESCRIPTIONIn this episode, I break down what it really means to “train like an athlete” when you’re in your 40s, 50s, or beyond. We’ll cover why life itself is a sport, the three key movement patterns you need to master, how to build strength that actually helps you in daily life, and the right mix of cardio to improve your health without burning out. You’ll learn how to move better, feel stronger, avoid injuries, and stay ready for whatever life throws at you — no matter your age.FIT40 LINKS✅

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20:30

#364: Should Women Train Differently Than Men?...

The FIT40 Podcast ·

2025/12/09

DESCRIPTIONIn this episode, I break down one of the most common questions I see across social media: Should women train differently than men? We dig into hormonal differences, cycle syncing claims, menopausal changes, and what the research actually shows — not what social media pushes. I also share what I’ve seen coaching hundreds of women over the years and explain why auto-regulation, consistency, and individualized training matter far more than rigid cycle rules. If you’re a woman over 40 looking

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13:37

#363: Why Your Workouts Don’t Always Feel 100% (And...

The FIT40 Podcast ·

2025/12/04

DESCRIPTIONIn this episode, I break down what it really means to be a beginner, intermediate, or advanced lifter — and how to adjust your workouts as you level up. We talk about newbie gains, why some days you only feel 50%, how to modify exercises without losing progress, and why consistency matters far more than hitting a perfect workout every time. If you’re over 40 and trying to train smarter, avoid burnout, and keep making progress, this episode is going to clear up a LOT.FIT40 LINKS✅ Feeling

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17:22

#362: What “Lifting Heavy” Really Means for Women...

The FIT40 Podcast ·

2025/12/02

DESCRIPTIONIn today’s episode, I break down exactly what “lifting heavy” really means for women and men over 40—and why most people are training way too light to see real results. Instead of confusing rules about reps and magical weight ranges, I explain the evidence-based approach I use with clients, including how to train to technical failure, how to progress safely, and how to use my Rule of Five to get stronger week after week. If you’re tired of feeling stuck, hitting plateaus, or wondering

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14:04

#361: Why Program Hopping Is Keeping You Stuck (And...

The FIT40 Podcast ·

2025/11/27

DESCRIPTIONIn this episode, I break down one of the biggest progress killers I see with busy parents over 40: program hopping. I explain what happens when you constantly switch diets, workouts, and “new” methods, why it destroys consistency, and how it keeps you from actually seeing results. I share real client examples, the science behind why every effective plan works on the same principles, and a simple framework to finally stick with a program long enough to get the results you want. If you’ve

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387 results

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