Cut Calories, Keep the Flavor: My Favorite Non-Alcoholic Beers for Over-40 Fitness

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In this fun and practical episode, Brad Williams dives into the booming world of non-alcoholic beers—something he’s been experimenting with to cut calories, drink more responsibly, and stay social while still enjoying the taste of beer. As a longtime cocktail and IPA fan, Brad shares how his search for better NA options actually started with his dad, who quit drinking and discovered a game-changing brand called Bero (co-founded by Tom Holland).

Brad breaks down why today’s “mock beers” taste far better than the old-school O’Doul’s and Corona Zeros—and how the explosion of Gen Z/Gen Alpha non-drinkers is fueling innovation across the industry.

Brad reviews a wide range of NA beers across multiple categories, sharing what’s worth buying—and what to skip:

• Bero (Bero/Barrow): The brand that started his journey. Solid lineup including hazy IPA, golden pilsner, wheat beer, and seasonal releases. Tastes surprisingly close to real beer.
  

• Athletic Brewing Co.: Brad's family favorite overall—huge variety, great flavors, constant new releases. Their Mexican-Style Copper stands out despite being a lower-calorie exception.
  

• Guinness Zero: The closest match to the original of any NA beer he’s ever tasted. Nearly impossible to tell apart from real Guinness.
  

• Blue Moon Non-Alcoholic Belgian White: One of the best wheat-style replicas; incredibly close to the classic flavor.
  

• Golden Road Mango Cart (NA): A top pick if you like fruity wheat beers—shockingly close to the real Mango Cart.
  

• Sam Adams Just the Haze: Brad’s favorite hazy IPA option—refreshing, citrusy, and extremely satisfying.
  

• Lagunitas IPNA: A strong IPA choice true to the Lagunitas vibe.
  

• Asahi & Sapporo (Zero versions): Best-in-class among light NA beers; great pairing for sushi nights.
  

• Becks, Heineken Zero, Stella Zero: Solid middle-tier options—better than old-school NA beers but not as flavorful as Bero or Athletic.
  

He also calls out what to avoid—especially NA beers under ~60 calories, which tend to taste like hop water. Athletic Brewing’s “Athletic Light” and many 20–30 calorie beers miss the mark.

• Dark/Stout: Guinness Zero
  

• IPA: Bero Double Tasty West Coast IPA
  

• Hazy IPA: Sam Adams Just the Haze
  

• Wheat Beer: Blue Moon NA Belgian White
  

• Fruity Wheat: Mango Cart NA
  

• Light Beer: Athletic Brewing Mexican-Style Copper
  

• Pilsner: Athletic Brewing Golden Pilsner (best of the few he’s tried)
  

Brad also notes a big missing category: Ambers/Reds. The top-rated pick online is Shiner Rodeo Red (NA), but he hasn’t been able to find it yet.

Brad explains how swapping real beers for NA options has helped him:

• Cut calorie intake significantly
  

• Reduce alcohol load on the liver
  

• Stay social while drinking less
  

• Avoid the “alcohol creep” during long social events
  

• Improve hydration and recovery

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:

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Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

The Truth About Detox After 40: Zeolites, Toxins, and Real Longevity

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Eddie Stone - Touchstone Essentials

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In this episode of Over 40 Fitness Hacks, Brad sits down with Eddie—the founder of Touchstone Essentials—to talk about the origins of his company, his decades-long journey into health and supplements, and the science behind detoxification, zeolites, telomere health, greens, and fiber. This conversation is packed with practical longevity insights for anyone in their 30s, 40s, 50s, and beyond.

Eddie’s health journey began in his mid-20s when an insurance exam rated him as a heavy smoker—despite not smoking at all. This wake-up call pushed him into lifestyle changes and opened the door to deep interest in supplementation. Over the next 30+ years, he became an expert in nutritional science, learned what not to do in the supplement world, and eventually built Touchstone Essentials around clean, science-backed, high-quality formulations.

Eddie emphasizes that supplements don’t replace healthy habits, but they bridge the gap between the ideal and the reality of modern life—where fast-paced routines, processed foods, environmental toxins, and limited prep time make optimal nutrition harder to achieve.

A major theme of the episode is detoxification—specifically the growing toxic burden from pesticides, chemicals, flame retardants, pollutants, and heavy metals.

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:

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EPOC Explained: The Afterburn Effect That Boosts Metabolism and Mitochondria

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Episode Summary: Boosting Energy and Mitochondria Efficiency with HIT and EPOC

In this episode of Over 40 Fitness Hacks, host Brad Williams dives deep into how High-Intensity Training (HIT) and Excess Post-Exercise Oxygen Consumption (EPOC) can reignite energy levels, boost metabolism, and increase mitochondrial efficiency—especially important for those of us over 40.

After recovering from hernia surgery, Brad shares his experience noticing a drop in calorie burn and energy output on his Whoop tracker. He explains how this decline connected to reduced mitochondrial activity from skipping HIT sessions. Turning to ChatGPT for insights, Brad explores how HIT stimulates mitochondrial biogenesis—the process of creating new mitochondria—by pushing the body to oxygen debt and triggering powerful recovery processes afterward.

He breaks down the “afterburn effect” (EPOC), explaining how intense bursts of effort force the body to consume extra oxygen post-workout to restore balance, repair tissue, and boost metabolism for up to 36 hours. Brad also compares Zone 2 cardio (steady-state fat burning) with Zone 5 HIT (maximum heart rate, short bursts) and why both are crucial for longevity and efficiency.

Listeners will learn:

• How HIT drives more calorie burn and mitochondrial density than slower workouts.
  

• The science behind EPOC and why it’s a key to sustained fat loss.
  

• How to structure HIT for maximum efficiency (e.g., 30 seconds all-out, 90 seconds rest).
  

• Why adding weights or masks during HIT can actually reduce heart rate and efficiency.
  

• The importance of balancing intensity with recovery to avoid cortisol spikes and fatigue.
  

Brad wraps up by sharing his plan to reintroduce weekly HIT sessions—short, bodyweight-based, and focused purely on speed and heart rate—to reignite energy and optimize his mitochondria naturally before turning back to supplements.

🎧 Key takeaway: You don’t need long workouts—just efficient, intense bursts that supercharge your metabolism and rebuild your body’s cellular engines.

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

Rebuilding Health with Oxygen: The Science Behind EWOT

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Brad Pitzele - EWOT (Exercise While On Oxygen Therapy)

www.onethousandroads.com

YouTube: @OneThousandRoadsHQ

In this episode of Over 40 Fitness Hacks, host Brad Williams sits down with Brad Pitzele, founder of One Thousand Roads, to explore Exercise with Oxygen Therapy (EWOT)—a powerful biohacking modality that combines cardio exercise with oxygen enrichment to boost health, performance, and longevity.

Brad shares his personal battle with autoimmune arthritis and Lyme disease, a journey that began over a decade ago. After years of medication cycles, painful symptoms, and even a bout with melanoma, he sought alternative healing paths. Conventional treatments offered no long-term relief, leading him to research deeper into root causes and natural recovery methods.

When a doctor suggested trying hyperbaric oxygen therapy or EWOT, Pitzele balked at the cost and accessibility of hyperbaric chambers. Instead, he built his own EWOT system, experienced dramatic recovery over several months, and eventually founded One Thousand Roads in 2018 to make the technology affordable and accessible.

EWOT involves 15 minutes of moderate cardiovascular exercise while breathing near-pure oxygen through a mask connected to a large oxygen reservoir. Key points:

• Uses oxygen concentrators to fill a 1,000-liter reservoir.
  

• Enables oxygen delivery far beyond what standard machines can supply.
  

• Can be used with any stationary cardio equipment (bike, treadmill, rebounder, etc.).
  

• Requires only standard electrical outlets and minimal setup space.
  

Pitzele explains that as we age, “inflammaging” causes microscopic capillaries to constrict, restricting oxygen delivery and forcing cells into low-energy, anaerobic states. EWOT reverses this by:

• Reoxygenating plasma to reach starved tissues.
  

• Reducing inflammation and restoring blood flow.
  

• Reactivating mitochondria (cellular powerhouses) and promoting new mitochondrial growth.
  

• Boosting VO₂ max, endurance, and recovery.
  

• Enhancing detoxification, as oxygen helps flush toxins and lactic acid.
  

• Supporting fat burning and overall energy production.
  

Unlike hyperbaric oxygen, which relies on external pressure, EWOT uses exercise-driven oxygen demand for faster, more efficient absorption.

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:

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Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Beyond the Calcium Score: Longevity & Your Own Stem Cells

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Dr. Khoshal Latifzai - Rocky Mountain Regenerative Medicine

www.RMRM.com

Guest: Dr. Kal Khoshal, MD (Rocky Mountain Regenerative Medicine, Boulder, CO) Focus: Longevity, prevention-first diagnostics, and regenerative therapies (peptides, hormones, PRP, stem cells).

Origin story & model: After Dartmouth Med and a Yale EM residency, Dr. Khoshal left the ER due to burnout and the “band-aid” nature of conventional care. He built a cash-pay concierge clinic to spend 60–90 minutes with patients, run deeper diagnostics, and create long-term, prevention-focused plans. He does not bill insurance (patients keep catastrophic coverage), which lets him order better tests and avoid the admin churn.

Diagnostics that actually predict risk:

• Starts from top U.S. mortality drivers (cardiovascular disease, diabetes, cancer, trauma in older adults) and then chooses biomarkers that best reflect true risk, repeating them multiple times per year and explaining results in plain English with written notes.
  

• Cancer screening: uses blood tests that detect circulating tumor DNA (ctDNA) as an early, broad screen; positives are followed by imaging (often full-body MRI or targeted MRI/PET).
  

• Heart disease: warns that calcium-score CT can miss early non-calcified plaque (common in 40s–60s). Prefers imaging that sees soft plaque before calcification.
  

• Whole-body MRI: advocates this for catching issues (like leg artery disease) that localized scans miss—especially relevant to older adults.
  

Therapies & philosophy:

• Tools include peptides, hormones, PRP, and stem cells, but only after foundations: exercise, nutrition, and social health—there’s no shortcut.
  

• Stem cells: strongly prefers autologous (your own) cells that are culture-expanded in a sterile lab, stored, and used over time (IV for systemic repair; guided injections for joints/spine).
  

• • Cautions against routine allogeneic (donor/cord) cells due to immune reactions and potential long-term autoimmunity.
    

  • Banking earlier is better, but even older adults can benefit; he shared an 80-year-old scoliosis case that avoided major spine surgery after one procedure.
    

  • In-clinic process: mini-lipo harvest → lab isolation & expansion → cryostorage (annual maintenance fee ~$350).
    

  • Advises skepticism about overseas clinics and some cord-blood banks with variable quality/control.

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:

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Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Why I’m Changing My Fitness Routine After Hernia SurgeryClick On My Website Below To Schedule A Free 15 Min Zoom Call:

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Glutathione Patch:

Episode Summary – Post-Hernia Recovery & New Fitness PlanRecovery Context

Brad Williams (Over 40 Fitness Hacks) shares his post-hernia surgery update and how the recovery process is forcing him to pause and re-evaluate his approach. While the downtime is frustrating, it’s giving him space to reset his training and nutrition strategy.

• Protein-focused intermittent fasting: 180–200g of protein across 2 meals daily.
  

• Routine:
  

• • 3 full-body gym sessions (30 minutes, time under tension, circuit style).
    

  • PT/rebounding on Tues & Thurs.
    

  • Daily 1–2 mile walks.
    

  • Planned HIIT trampoline sessions (not always done).
    

• Supplements: Glutathione patches boosted caloric expenditure and energy when used, but results declined after stopping.
  

• Routine stagnation: Same workouts/walks no longer elevate heart rate beyond Zone 2.
  

• Calorie balance: Needs ~1800–2000 calories daily to feel good, but weight loss requires dipping to ~1500, which tanks energy, hormones, and libido.
  

• Reluctant to adopt other cardio forms (boxing, yoga, pilates) despite potential benefits.
  

• Not interested in “outworking” calories with marathon-style activity like his brother’s volleyball sessions.
  

• Red light therapy (Trifecta Light): Tried 12 sessions ($200 unlimited). Minimal personal results (slight arm nerve relief), but his 80-year-old mom noticed some weight loss. Brad is skeptical it’s worth it for him long-term.
  

• Glutathione patches (Lifewave): Previously the best measurable boost on Whoop data, may revisit later.
  

• Testing over supplement overload: Pausing new supplement trials to focus on his own experiment with diet/training changes.
  

1. Nutrition Shift:
   

2. • Move from 2 meals → 3 meals daily.
     

   • Increase protein to 225–250g/day (all from real meat, no whey or pea protein).
     

   • Lunch carries most carbs/fats, dinner focuses on salad + lean proteins (Mediterranean style: fish, chicken, crab, scallops).
     

   • Maintain monthly 36–48 hour fasts for autophagy, while loosening daily fasting windows.
     

3. Training Adjustments:
   

4. • Recommit to HIIT once per week (30s on/off on rebounder with vest, dumbbells, band, oxygen mask).
     

   • Keep gym/rehab/walking structure, but recognize the need for stimulus change if progress stalls.
     

5. Biohacker’s Edge:
   

6. • Lean on protein-driven thermogenesis and added lean mass to naturally raise BMR.
     

   • Hold off on glutathione patches until he proves the new plan works.
     

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

Creatine Without the Bloat: Con-Cret’s Founder on HCL vs. Monohydrate

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Mark Faulkner - Con-Cret Supplements

Social Media: @concret_creatine

www.Con-Cret.com

Brad opened by sharing your personal experience with creatine monohydrate — its benefits for strength and endurance, but also the downside of bloating and water retention that kept you from using it consistently. Mark clarified that “HCL” vs. “hcl” is just a marketing capitalization difference and explained that creatine hydrochloride (HCL) can offer the same benefits with fewer side effects due to its superior bioavailability.

Mark shared his science-heavy background (physics, biochemistry, toxicology) and his experience co-founding a forensic toxicology lab. His team built the NFL’s steroid testing program, which sparked his interest in safe, legal performance enhancers. After selling the lab, he partnered with sports medicine researchers to find steroid alternatives that could help athletes recover and maintain strength safely. This search led to creatine HCL, which showed strong results for strength, endurance, and recovery without the typical side effects of monohydrate.

• Bioavailability & Efficiency: Creatine HCL is more easily absorbed due to its chemical structure and compatibility with stomach acid (HCL), allowing smaller doses to deliver more creatine to muscle, brain, and immune cells.
  

• Side Effects: Princeton research shows over 50% of men and 75% of women experience bloating and GI distress with monohydrate, which is largely avoided with HCL.
  

• Performance Benefits: Faster recovery, increased training capacity, and leaner muscle gains compared to monohydrate.
  

Mark emphasized that creatine supports all cells — not just muscles:

• Brain health & cognition: Supports energy for thinking and memory.
  

• Immune system: T-cells upregulate creatine receptors before attacking pathogens or abnormal cells (e.g., cancer), so adequate creatine helps them “win the fight.”
  

• Disease prevention & longevity: The CDC is investigating low creatine levels as a factor in rising chronic disease rates.
  

Mark provided a three-tier approach:

1. Daily Health: 750 mg per day for most people.
   

2. Exercise / Biohacking: 750 mg per 100 lbs of body weight 30–60 minutes pre-workout (double up on very strenuous days).
   

3. Medical/Disease States: Higher doses (up to 4–6 g daily) split into multiple servings.
   

He also noted that creatine should be taken daily with no need to cycle off, and extra doses can help with fatigue, poor sleep, or jet lag.

Mark stressed that over 90% of creatine is made in China, and quality can vary dramatically. Con-Cret is the only U.S.-made creatine, manufactured in an NSF-certified facility in Nebraska, ensuring purity and safety for athletes who undergo drug testing. Con-Cret holds multiple patents for its creatine HCL technology, further setting it apart.

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