Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips! — Podcast

Creatine After 50: Should You Take It? 10.10.2026 24min

Creatine isn’t just for bodybuilders.For adults over 50, creatine may be one of the most useful supplements for maintaining strength, supporting lean muscle, improving training performance and potentially supporting brain health as we age.In this episode of the Over 50 Fitness Contrarian Podcast, I break down what creatine actually does inside the body and why it becomes especially interesting as we get older.I cover:• How creatine helps your muscles produce energy• Why it can improve strength and training performance• Creatine and maintaining muscle after 50• The emerging research on creatine and brain function• How much creatine to take• Whether you need a loading phase• Why I personally prefer starting with a lower dose• Water weight and muscle fullness• Creatine vs. creatinine on blood work• Kidney function and safety considerations• When to take creatine• Whether you should cycle on and offI also share my own experience using creatine over the years and how I approach it today.If you’re over 50 and want help losing stubborn body fat, building lean muscle and improving your overall health with a simple, structured plan, watch my short video here:👉 https://coach.mikecolafitness.com/mike-cola-coaching— Mike ColaACSM Certified Exercise Physiologist40+ Years in Health & Fitness

Visceral Fat After 50: How to Lose the Most Dangerous Belly Fat 28.09.2026 28min

Visceral fat is the dangerous belly fat stored deep inside your abdomen around your organs—and it’s the type of body fat you especially want to reduce as you get older.In this episode of the Over 50 Fitness Contrarian Podcast, I break down visceral fat after 50: what it is, why it’s different from the belly fat you can pinch, why it accumulates, and the practical strategies I use with my private coaching clients to help reduce body fat and improve their health.You’ll learn:• The difference between visceral fat and subcutaneous belly fat• Why visceral fat is considered more dangerous• How visceral fat is connected to metabolic health• Why maintaining muscle becomes increasingly important after 50• How walking and resistance training can help• Why I emphasize a high-protein, high-fiber diet• How I use calorie deficits, calorie cycling and time-restricted eating• My 5-step approach to reducing visceral fat after 50This episode is an edited version of the private weekly workshop I hold with my 1-on-1 coaching clients. I removed the private client questions and discussions so I could share the main presentation with you here on the podcast.If you’re over 50 and successful in your career but feel like your body and health have taken a back seat, you probably don’t need another complicated diet or generic workout program.You need a realistic plan that fits your life—and someone holding you accountable long enough to make it work.That’s what I do with my private 1-on-1 coaching clients.If you want to lose belly fat, rebuild muscle, get stronger and improve your health, watch this short video to learn how my private coaching program works and see if it could be a good fit for you:👉 https://coach.mikecolafitness.com/mike-cola-coaching— Mike ColaACSM Certified Exercise Physiologist40+ Years CoachingGym Owner for 38+ Years

Flexibility After 50: Why Your Body Gets Stiffer and What Actually Works 20.09.2026 36min

Flexibility after 50 isn’t just about stretching more.If you’re constantly stretching your hamstrings, hips, calves or shoulders but still feel tight, there may be another reason: your body may not feel strong or stable at the end ranges of motion.In this episode of the Over 50 Fitness Contrarian, I explain why strength and flexibility are much more closely connected than most people realize — and why traditional stretching often provides only temporary relief.I break down:• Static, passive, dynamic and active stretching• Why stretching alone may not fix chronic tightness• How strength training can improve flexibility• Reciprocal inhibition and why it matters• Why I’m cautious about aggressive passive stretching• How I use end-range isometrics• The connection between your nervous system, strength and mobility• How to build flexibility you can actually control and useThe goal isn’t simply to become more flexible.It’s to become STRONG in the ranges of motion you have.This episode is an edited-down version of the weekly live workshop I hold every Sunday morning with my private 1:1 coaching clients.If you’re over 45 and you’re serious about transforming your body, getting stronger and improving your health, I offer private 1:1 concierge coaching.Watch my short video to learn exactly how my coaching program works and see if it’s right for you:https://coach.mikecolafitness.com/mike-cola-coaching— Mike ColaACSM Certified Exercise Physiologist40+ Years Coaching

The 5:2 Diet: The Simplest Fat Loss Plan After 50 03.09.2026 26min

The 5:2 Diet can be one of the simplest ways to speed up fat loss after 50 without severely restricting calories every single day.In this episode of The Over 50 Fitness Contrarian, I break down how I use a modified version of the traditional 5:2 Diet with my private coaching clients—and how I personally use low-calorie days at 64 to stay lean while still enjoying my life.You’ll learn how to strategically add one or two low-calorie days to your week, why I prefer keeping protein high and carbohydrates lower on those days, and how I use OMAD and my OMAD 1.5 approach to make low-calorie days easier.I also explain why I typically place these lower-calorie days on walking or lower-intensity days while eating more calories around resistance training and harder workouts.The goal isn’t to diet harder seven days a week. It’s to intelligently cycle your calories throughout the week so you can create the deficit you need for fat loss while still fueling your training, maintaining muscle and enjoying your life.This episode was edited down from one of my private Sunday coaching workshops.If you’re a CEO, business owner or busy professional over 45 and you’re looking for a personalized approach to transforming your body and health, apply for my Private 1:1 Coaching:https://coach.mikecolafitness.com/mike-cola-coaching

Fiber for Fat Loss After 50: The Fiber-to-Calorie Ratio Most People Ignore 30.08.2026 38min

Fiber for fat loss after 50 is important — but simply eating more fiber isn't always the answer.One of the biggest mistakes I see is people choosing high-fiber foods without paying attention to how many calories they're consuming to get that fiber.In this episode, I break down what I call the fiber-to-calorie ratio: a simple way to choose foods that give you more fiber for fewer calories.You'll learn:• Why fiber is so important for hunger, digestion, gut health and blood sugar• The difference between soluble and insoluble fiber• Total carbs vs. net carbs• High-fiber foods that give you more fiber for fewer calories• Why some healthy high-fiber foods can still make fat loss harder• My simple Protein + Fiber First ruleOne benchmark I use is to look for foods that provide roughly 1 gram or more of fiber for every 50 calories.This episode is an edited-down version of the weekly livestream I do with my private coaching clients. I removed the client questions and kept the core lesson.If you're over 50 and struggling to lose stubborn belly fat and want my help getting leaner, stronger and healthier, you can apply for my private 1:1 coaching here:https://coach.mikecolafitness.com/mike-cola-coaching— Mike ColaACSM Certified Exercise Physiologist40+ Years of Coaching Experience

Eating Out After 50: How Successful People Stay Lean 11.08.2026 50min

Eating Out After 50: How Successful People Stay LeanEating out after 50 doesn't have to derail your weight loss or fitness goals.In this episode of the Over 50 Fitness Contrarian Podcast, I break down the restaurant strategies I use with my private coaching clients to help them stay lean while still enjoying business dinners, restaurants, travel, social events, and takeout.You'll learn how to:• Avoid hidden calories in restaurant meals• Prioritize protein and vegetables• Handle bread, alcohol, appetizers, sauces, and sides• Make smarter choices at Italian, American, Asian, Mexican, and other restaurants• Stay on track while traveling or entertaining clientsThis episode is adapted from one of my weekly private coaching workshops.The goal isn't to stop eating out. It's to know how to make better decisions when you do.If you're a successful adult over 45 and want your body and health to match the success you've built in life, watch my short video to learn more about my private 1:1 coaching:https://coach.mikecolafitness.com/mike-cola-coachingMike ColaACSM Certified Exercise Physiologist

High Blood Sugar After 50: Why It Matters More Than You Think 05.08.2026 37min

The Over 45 Fit Project™Private 1:1 Concierge Coaching with Mike ColaWhen successful people want their body to match the success they've built in life, they hire Mike Cola.Learn more:https://coach.mikecolafitness.com/mike-cola-coachingIn this episode of the Over 50 Fitness Contrarian podcast, Mike Cola shares an edited coaching session from one of his weekly private coaching workshops.Discover why controlling blood sugar is one of the most important things you can do after 45 to lose stubborn belly fat, build muscle, improve insulin sensitivity, optimize your health, and increase your healthspan.In this episode, you'll learn:• Why blood sugar control is closely linked to longevity• How muscle helps regulate blood sugar• Why walking after meals can dramatically reduce blood sugar spikes• The role of intermittent fasting in improving insulin sensitivity• Why the order you eat your food matters• Mike's thoughts on berberine, apple cider vinegar, cinnamon, and continuous glucose monitorsMike Cola is an ACSM Certified Exercise Physiologist and creator of The Progressive Cycling Method™, providing private 1:1 concierge coaching for successful adults over 45 who want their body and health to match the success they've built in life.

Lose 25 Pounds After 50: The Exact Plan I'd Follow 31.07.2026 4min

If I had to lose 25 pounds over the next six months, this is the exact plan I'd follow.In this episode, I break down the evidence-based strategy I use with adults over 45 to lose fat, preserve muscle, and improve their health without extreme diets or endless cardio.You'll learn: How to use calorie cycling Why protein and fiber make fat loss easier The best way to strength train while dieting Why walking beats excessive cardio How I use a 16:8 eating window The importance of hydration and sleepIf you're over 45 and tired of crash diets, this episode will give you a simple, sustainable plan you can actually stick with.Mike ColaACSM Certified Exercise Physiologist40+ Years Coaching Adults Over 45🔥 READY TO LOSE 20+ LBS, GET LEANER, STRONGER & HEALTHIER AFTER 45?Apply for my private 1:1 coaching program:https://coach.mikecolafitness.com/mike-cola-coaching#fatloss #weightlossover50 #fitnessover50 #intermittentfasting #caloriecycling #protein #strengthtraining #walking

Hydration After 50: The Most Overlooked Health & Performance Habit 21.07.2026 32min

Hydration After 50: The Most Overlooked Health & Performance HabitThis episode is an edited version of a live coaching workshop I recently presented to members of my private coaching program.Hydration is one of the most overlooked factors affecting your energy, exercise performance, metabolism, digestion, mental clarity, and long-term health after 50. In this episode, I explain why even mild dehydration can leave you feeling tired, sluggish, and unmotivated—and how a few simple habits can make a dramatic difference.You'll also learn why the scale can fluctuate several pounds from one day to the next without gaining body fat. We discuss the effects of sodium, carbohydrates, glycogen, stress, sleep, and hydration so you can stop letting daily weight changes discourage you and stay focused on what really matters.In this episode you'll learn:• Why hydration is essential for energy, performance, and recovery• How dehydration impacts metabolism, digestion, and mental focus• Why your weight can increase overnight without gaining fat• How carbohydrates, glycogen, and water retention affect the scale• How much water adults over 50 should drink• Simple hydration habits you can start using todayIf you're over 45 and want to lose 20+ pounds of stubborn body fat, get lean, strong, and lab-healthy without turning your life upside down, watch my free coaching case study to learn how my concierge 1-on-1 coaching program works.https://coach.mikecolafitness.com/mike-cola-coaching

Keep the Weight Off After 50 (Best Strategies) 13.07.2026 29min

Weight loss is one thing. Weight loss maintenance is where most people struggle.In this episode, I share many of the same strategies I teach inside my Over 45 Fit Project™ using my Progressive Cycling Method™ to help adults over 45 maintain their weight loss for the long term.You'll learn:• How to determine your maintenance calories• Why calorie cycling is so effective• My Two-Day Rule™• OMAD 1.5• Strategic 24-hour fasting• How to maintain your weight after vacations, holidays, and business travelIf you're over 45 and want to lose weight once—and keep it off—this episode is for you.Learn more about my private 1:1 concierge coaching program:https://coach.mikecolafitness.com/mike-cola-coachingMike ColaACSM Exercise PhysiologistCreator of the Progressive Cycling Method™Founder, Over 45 Fit Project™

24-Hour Fast After 50: Why You Should Do One Every Week 11.07.2026 46min

Can one 24-hour fast each week help you lose stubborn body fat, improve metabolic health, and maintain your weight without feeling like you're dieting all the time?In this episode of the Over 50 Fitness Contrarian Podcast, ACSM Exercise Physiologist Mike Cola explains why a weekly 24-hour fast has been one of his favorite strategies for more than 20 years.You'll learn:• Why a single low-calorie day each week can create a sustainable calorie deficit• How 24-hour fasting may improve insulin sensitivity and metabolic health• The role of glycogen depletion, fat burning, and ketosis• The truth about autophagy and when it actually matters• Whether black coffee, tea, lemon water, apple cider vinegar, or medications break a fast• How to use a 24-hour fast after vacations, weekends, or high-calorie meals• Mike's "Two-Day Rule" to prevent weight regain• Why OMAD 1.5 may be an even better option for many adults over 50• Who should avoid fasting and how to do it safelyIf you're over 45 and want to lose fat, stay strong, improve your health, and keep the weight off long term, this episode will give you practical strategies you can start using immediately.To learn more about Mike's private 1:1 concierge coaching program for adults over 45, visit:https://coach.mikecolafitness.com/mike-cola-coaching

How I Healed Chronic Elbow Pain After 50 06.07.2026 31min

If you're over 50 and dealing with chronic tendinitis, don't make the same mistakes I made.I ignored tendon pain for years. It eventually became chronic and took months to overcome.In this video, I explain the exact rehabilitation principles that finally helped me heal my chronic tendinitis, including progressive loading, eccentric training, and blood flow restriction (BFR).This is an edited version of one of my weekly private coaching workshops, where I teach my clients the same evidence-based strategies I use in my own training.Whether you're dealing with tennis elbow, golfer's elbow, rotator cuff pain, Achilles tendinitis, or patellar tendinitis, I hope this helps you recover faster and get back to training without making your injury worse.Topics covered:• Tendinitis vs. tendinosis• Why chronic tendon pain keeps coming back• Eccentric exercises for tendon rehab• Blood flow restriction (BFR) training• The biggest rehab mistakes after 50➡️ Want to see how one of my private coaching clients lost over 30 pounds, built muscle, and transformed his health after 50?Watch my free case study here:https://coach.mikecolafitness.com/mike-cola-coachingMike ColaACSM Exercise PhysiologistHelping adults over 50 get lean, strong, and lab healthy through concierge, 1:1 coaching.

Drop 50 lbs After 50: The Exact Macros, Calories & Meal Blueprint 02.07.2026 58min

In this episode of the Over 50 Fitness Contrarian Podcast, I break down exactly how I would help someone over 50 lose 50 pounds in under seven months—without crash dieting or spending hours in the gym.You'll learn:• How many calories to eat for steady, sustainable fat loss• The ideal protein, carbohydrate, and fat targets• Real meal examples you can start using today• How to preserve muscle while losing body fat• Why calorie quality and meal structure matter after 50• The common mistakes that keep people stuck for yearsIf you're over 45 and want a personalized roadmap instead of another generic diet, my 1:1 concierge coaching may be a good fit. Apply 👇https://coach.mikecolafitness.com/mike-cola-coaching

Pre-Workout Drinks for Adults Over 50 + BFR Protocol 29.06.2026 17min

Are you over 50 and tired of dealing with severe joint pain every time you try to build or maintain lean muscle? Most commercial pre-workout supplements are packed with cheap stimulants that jack up your heart rate without actually fueling muscle protein synthesis. If you want real, high-performance longevity, it is time to throw out the generic rules.In this episode of the Over 50 Fitness Contrarian Podcast, host Mike Cola reveals the exact science-backed pre-workout formula he uses with his high-ticket private coaching clients. You will discover how to re-engineer your pre-workout shake using complete protein sources rich in essential amino acids (EAAs) and Leucine to immediately activate the body's mTOR growth pathway. Mike also pulls back the curtain on an elite, joint-safe training adaptation: Blood Flow Restriction (BFR) training. Learn how to pool blood, trigger immense metabolic stress, and simulate heavy lifting results using just 20% of your maximum weight capacity. This is the ultimate blueprint for busy, high-performing male and female professionals who refuse to choose between joint health and lean muscle mass.🔥 APPLY FOR 1:1 TRANSFORMATION COACHING If you are a high-performing professional over 45 who wants a predictable, elite fitness system tailored around a demanding executive schedule, apply to work with me directly in my private coaching program. 👉 Apply here:https://coach.mikecolafitness.com/mike-cola-coachingConnect with Mike Cola:• YouTube: Mike Cola Fitness• Instagram: @MikeColaFitness

Intermittent Fasting Meal Plan for Fat Loss After 50 23.06.2026 22min

In this episode of the Over 50 Fitness Contrarian Podcast, I share the exact high-protein meals I've been eating while following an 18:6 intermittent fasting schedule during a short mini-cut.These simple, whole-food meals help make fat loss easier while maintaining muscle and keeping hunger under control.In this episode you'll learn:• 8 high-protein meals under 400 calories• How to build meals that keep you full for hours• Why protein and food quality matter for fat loss• How I use these meals after higher-calorie days or during short fat-loss phases📄 Download the FREE PDF:https://mikecolafitness.com/wp-content/uploads/2026/06/High-Protein-400-Calorie-Meals.pdf🎥 Watch the full workshop on YouTube:https://youtu.be/21A5xfr9brE?si=KMnMgIc5Ek7B2sSZIf you're over 45 and want to lose 20–40 pounds, improve your health, and build muscle without extreme diets, learn more about my private coaching program here:https://coach.mikecolafitness.com/mike-cola-coaching

Fat Loss After 50: My 28-Day Plan to Get Leaner Fast 15.06.2026 31min

Fat Loss After 50: How I'd Lose Maximum Body Fat in 28 DaysIn this episode of The Over 50 Fitness Contrarian Podcast, I break down exactly what I would do if my goal was to lose the maximum amount of body fat possible over the next 28 days.This isn't a crash diet.It's a structured fat-loss phase designed specifically for busy adults over 50 who want to lose stubborn body fat, preserve muscle, improve their health, and create momentum quickly.You'll learn:• The first thing I'd do on Day 1• How I structure calories and protein• My 2.5 Meal Per Day strategy• When and how I use intermittent fasting• The walking protocol I use to accelerate fat loss• How to maintain muscle while dieting• The Two-Day Rule and how it keeps people consistent• How I transition from fat loss back into maintenanceThis episode is an edited workshop from The Over 45 Fit Project™, my private coaching program for adults who want to lose stubborn belly fat, build lean muscle, improve their lab work, and stay healthy for decades to come.If you're over 45 and want to lose 20+ pounds of stubborn belly fat, improve your labs, build lean muscle, and create results that actually last, learn more here:https://coach.mikecolafitness.com/mike-cola-coachingMike ColaACSM Exercise Physiologist40+ Years Coaching ExperienceHelping busy adults over 45 lose fat, build strength, improve labs, and extend their healthspan.

High Protein Doesn't Guarantee Fat Loss After 50 15.06.2026 30min

Eating More Protein But Not Losing Fat? Here's WhyMost people know protein is important for fat loss.But what if you're hitting your protein goals and still not losing weight?In this episode, Mike Cola explains one of the most overlooked fat-loss concepts: the protein-to-calorie ratio.You'll learn why some protein sources make fat loss dramatically easier while others can quietly push calories too high and slow progress.Topics covered:• What the protein-to-calorie ratio is• Why protein helps control hunger and cravings• How protein helps preserve muscle after 50• The hidden calorie cost of fatty cuts of meat• Chicken breast vs chicken thighs• Ribeye vs filet mignon• Greek yogurt comparisons• Fried foods vs grilled foods• Simple ways to increase protein while keeping calories under controlIf your goal is to lose body fat, maintain muscle, and improve your health after 50, understanding this concept can make dieting dramatically easier.Learn more about The Over 45 Fit Project™ here:https://coach.mikecolafitness.com/mike-cola-coachingMike ColaACSM Exercise Physiologist40+ Years Coaching ExperienceHelping busy adults over 45 lose fat, build strength, improve labs, and extend their healthspan.

Can't Lose Fat After 50? Focus On These 3 Things 15.06.2026 31min

Can't Lose Fat After 50? Focus On These 3 ThingsWhy do some people struggle to lose body fat even when they're trying hard?In this episode, Mike Cola breaks down the three most important factors that drive successful fat loss after 50:• Food Quality• Food Timing• CaloriesYou'll learn why calories still matter most, why food quality helps control hunger, how protein and fiber improve satiety, why smaller eating windows can make fat loss easier, and how to avoid the common mistakes that keep many adults stuck.Topics covered:• Protein, fiber, and hunger control• Blood sugar and food quality• Intermittent fasting and meal timing• The role of calories in fat loss• NEAT (non-exercise activity thermogenesis)• Why some diets work better than others• Practical strategies for long-term fat loss successIf you're over 45 and want to lose 20+ pounds of stubborn belly fat, improve your labs, build lean muscle, and create results that actually last, learn more about The Over 45 Fit Project™ here:https://coach.mikecolafitness.com/mike-cola-coachingMike ColaACSM Exercise Physiologist40+ Years Coaching ExperienceHelping busy adults over 45 lose fat, build strength, improve labs, and extend their healthspan.

One Meal A Day vs OMAD 1.5: Which Is Better For Fat Loss? 15.06.2026 29min

One Meal A Day (OMAD) has become one of the most popular fat-loss strategies in the world.But is eating just one meal per day really the best approach for adults over 45?In this episode, Mike breaks down the pros and cons of traditional OMAD and explains why he often recommends a modified approach called OMAD 1.5 — one small high-protein meal plus one larger meal later in the day.You'll learn:• The benefits and drawbacks of OMAD• Why protein becomes more important after 45• OMAD vs OMAD 1.5• How to use OMAD 1.5 for fat loss, travel, and maintenance• Best meal timing practices• Common mistakes that can slow results• Practical meal examples you can start using immediatelyIf you're over 45 and looking to lose stubborn belly fat, improve your labs, build lean muscle, and create results that actually last, learn more about The Over 45 Fit Project™ here:https://coach.mikecolafitness.com/mike-cola-coachingMike ColaACSM Exercise Physiologist40+ Years Coaching Experience

Fix Your Sleep & Energy Fast (3 Circadian Rhythm Rules) 05.05.2026 2min

If you're over 50 and dealing with low energy, poor sleep, or feeling “off” during the day… this is where you start.Your Circadian Rhythm controls your sleep, energy, hormones, metabolism—even your hunger.When it’s out of sync, everything feels harder.In this episode, I break down 3 simple rules to get your body back on track:• Go to sleep and wake up at the same time every day• Eat your meals at consistent times (and cut the snacking)• Get early morning sunlight within the first hour of wakingThese small shifts reset key hormones like Melatonin, Cortisol, and Ghrelin—so you sleep deeper, feel sharper, and have steady energy throughout the day.Do this consistently for a few weeks… and you’ll feel the difference.If you’re a busy professional over 45 and want help dialing in your nutrition, training, and lifestyle so you can lose 20–40+ lbs in 3–6 months…Apply here: https://coach.mikecolafitness.com/mike-cola-coaching