484: Brad Williams - Mastering The Diet Over 40: Seven Steps In Order Of Importance

Over 40 Fitness Hacks

Mastering The Diet Over 40: Seven Steps In Order Of Importance

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In this episode of Over 40 Fitness Hacks, Brad Williams shares a comprehensive guide for individuals over 40 who are new to dieting and aiming to improve their health. Brad emphasizes the importance of taking gradual steps rather than diving into extreme changes, focusing on sustainability and building healthier habits.

Brad breaks down his approach into seven key steps:

1. Prioritize Protein: Tailor your protein intake based on your dietary preferences and fitness goals. Brad recommends calculating your protein needs using online calculators and opting for high-quality protein sources such as whey, milk, or animal proteins.

2. Incorporate Intermittent Fasting: Introduce intermittent fasting to your routine to allow your body time for autophagy and fat burning. Brad suggests gradually reducing your eating window until you find a schedule that works for you.

3. Monitor Caloric Intake: Utilize macro calculators to determine your calorie needs and adjust them based on your progress. Brad emphasizes the importance of consistent tracking and adjustments to meet your goals effectively.

4. Focus on Whole Foods: Shift your diet towards whole, unprocessed foods for better nutrition and weight management. Brad recommends prioritizing natural sources of carbohydrates and avoiding processed foods.

5. Combine Protein, Fat, and Fiber: Optimize your meals by including a balance of protein, fat, and fiber to regulate blood glucose levels and promote satiety. Brad suggests synergistically pairing these nutrients for maximum benefits.

6. Track Micronutrients: Pay attention to micronutrient intake by identifying deficiencies and adjusting your diet accordingly. Brad recommends using comprehensive food databases to ensure adequate consumption of vitamins and minerals.

7. Incorporate Probiotics: Enhance gut health by including probiotic-rich foods like kimchi and sauerkraut in your diet. Brad highlights the importance of maintaining a healthy gut microbiome for overall well-being.

Throughout the episode, Brad emphasizes the need to master each step before progressing to the next, promoting a gradual and sustainable approach to diet improvement. He also offers practical tips and resources for listeners to implement these changes effectively.

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:

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