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

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 l...

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 ve...

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 musc...

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 Contra...

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 b...

Fat Loss After 50: How I'd Lose Maximum Body Fat in 28 Days In 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, preser...

Eating More Protein But Not Losing Fat? Here's Why Most 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 p...

Can't Lose Fat After 50? Focus On These 3 Things Why 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 • Calories You'll learn why calories still matter most, why food quality helps control hunger, how protein and fiber impr...

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 lea...

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 meal...

If you’re over 50 and want to stay lean, strong, and sharp without extreme diets or long workouts, this episode breaks it down. In this session, I walk through the 20 habits I personally follow at 63—and teach my private coaching clients—to maintain a lean body, high energy, and strong mental focus. If you’re a busy professional over 45 and want to lose 20–40+ lbs in 3–6 months while improving you...

In this episode, I break down what inflammation actually is, why some of it is necessary, and why chronic inflammation can work against your fat loss, energy, and overall health—especially after 50. You’ll learn: What drives chronic inflammation How it impacts metabolism and recovery Simple strategies to keep it under control Free resource (Omega-3 meals): https://mikecolafitness.com/wp-content/up...

If you’re over 50 and struggling to lose body fat, it’s usually not about doing more—it’s about getting a few key things right. In this episode, I break down the 3 diet rules that actually control fat loss after 50: – How to manage your calories without extremes – Why protein is the most important nutrient for fat loss – How fiber helps you stay full, consistent, and in control This is the exact f...

If you’re over 50 and want to stay lean, strong, and healthy long-term… this is exactly what I’d do. No extremes. No complicated plans. Just 12 simple rules that actually work in the real world. In this episode, I break down: Daily walking and sunlight Strength training without burning out Short, effective conditioning Simple nutrition you can stick to Sleep, stress, and recovery The 2-Day Rule fo...

Most people over 50 don’t need extreme low-carb… but strategic periods of ketosis can be powerful. In this episode, I break down how ketosis actually works, when it makes sense to use it, and how it can help with fat loss, appetite control, and mental clarity—without burning out or going to extremes. You’ll also learn how to transition in and out of it, plus simple low-carb meal ideas you can actu...

Intermittent fasting can be an extremely powerful tool for fat loss, metabolic health, and longevity — but after 50, the way you implement it matters. In this episode of the  Over-50 Fitness Contrarian Podcast , I break down how intermittent fasting actually works for adults over 50 and how I structure fasting with my clients using my  Progressive Cycling Method™ . If you're over 45 and trying...

VO₂ max is one of the strongest predictors of longevity — but most people over 50 approach cardio completely wrong. They either avoid it altogether or they train too hard, too often, thinking more intensity is better. In this private coaching livestream, I explain how I help my clients safely improve their VO₂ max using a smarter approach: strategic intensity, structured walking, and progressive c...

I’m very rarely hungry when I’m cutting calories — and it’s not luck. In this episode, I walk through 8 simple strategies that control appetite, stabilize hunger hormones, and make fat loss after 50 far easier than most people think. No gimmicks. No starvation. Just structure. If you want to see where you stand metabolically: https://metabolic-assessment.scoreapp.com If you’re interested in workin...

If you’ve ever stepped on the scale and gained 2, 3, or even 5 pounds overnight, it can feel frustrating and confusing. But in most cases, it has nothing to do with body fat. In this episode, I explain how carbohydrates are stored in the body as glycogen, why this process causes temporary water retention, and why rapid weight increases are often a normal physiological response—not a setback. Under...

This is a live coaching session where I break down the exact simple fat loss plan I use with my private clients over 50. You’ll learn how to set your calories, how much protein to eat, why fiber is also essential, and how to structure your week so fat loss becomes predictable and sustainable. This is the same framework I use inside my Progressive Cycling Method™ with my private coaching clients. I...

Calories still determine whether you gain or lose weight—but protein determines how hungry you feel while doing it. In this episode, I explain the Protein Leverage Hypothesis and why diets low in protein often lead to increased hunger, overeating, and muscle loss—especially after 50. I also break down how increasing your protein intake can make it easier to control calories, maintain muscle, and s...

Follow this healthy fat loss plan after 50 to improve your metabolism, lose excess body fat, and stay strong long-term. In this live training, I walk through a simple, sustainable approach to fat loss that busy professionals can follow without extreme dieting or excessive exercise. You’ll learn: • How to structure your calories for steady fat loss • Why protein becomes more important after 50 • Ho...

At 63 years old, I’m lean, strong, and not dependent on medications — and it’s not because of extremes. In this episode, I break down the 12 simple daily standards I follow to protect my metabolism, maintain muscle, and stay healthy as I get older. These aren’t hacks. These are habits. If you’re over 50 and want to stay lean, active, and independent long-term, this episode will show you exactly wh...

Over 50 and want to lose weight without giving up restaurants? In this episode, I break down exactly what I personally order when I eat out — and how my private coaching clients continue losing fat while still enjoying business dinners, date nights, and social events. You’ll learn how to control calories, prioritize protein, and avoid the hidden menu traps that cause weight gain after 50 — without...

If you’re over 50 and struggling to lose fat without sacrificing muscle, energy, or your lifestyle, the 5:2 Diet can be a powerful tool—when it’s done correctly. In this full live training, I break down exactly how the 5:2 Diet works, why it’s especially effective for busy professionals, and how to use it to create a consistent calorie deficit without feeling deprived every day. You’ll learn how t...