Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips!
Over 50 Fitness Contrarian Podcast offers fat loss, fitness, and longevity strategies for people over 50, especially professionals who want to lose stubborn belly fat, build strength, and extend their healthspan. It is hosted by Mike Cola, an ACSM-certified exercise physiologist with 40 years of experience and creator of the Progressive Cycling Method. Each episode shares contrarian insights on fat loss, fitness, and healthspan for high-performing adults over 50. The goal is to help listeners look, feel, and perform better after 50 and beyond.
Episodes
Creatine After 50: Should You Take It?
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
Visceral Fat After 50: How to Lose the Most Dangerous Belly Fat
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 c
Flexibility After 50: Why Your Body Gets Stiffer and What Actually Works
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
The 5:2 Diet: The Simplest Fat Loss Plan After 50
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 strate
Fiber for Fat Loss After 50: The Fiber-to-Calorie Ratio Most People Ignore
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.Y
Eating Out After 50: How Successful People Stay Lean
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
High Blood Sugar After 50: Why It Matters More Than You Think
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
Lose 25 Pounds After 50: The Exact Plan I'd Follow
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 W
Hydration After 50: The Most Overlooked Health & Performance Habit
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 d
Keep the Weight Off After 50 (Best Strategies)
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
24-Hour Fast After 50: Why You Should Do One Every Week
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-ca
How I Healed Chronic Elbow Pain After 50
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 versi
Drop 50 lbs After 50: The Exact Macros, Calories & Meal Blueprint
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 wh
Pre-Workout Drinks for Adults Over 50 + BFR Protocol
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 Contrar
Intermittent Fasting Meal Plan for Fat Loss After 50
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 m
Fat Loss After 50: My 28-Day Plan to Get Leaner Fast
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
High Protein Doesn't Guarantee Fat Loss After 50
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
Can't Lose Fat After 50? Focus On These 3 Things
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 sa
One Meal A Day vs OMAD 1.5: Which Is Better For Fat Loss?
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:
Fix Your Sleep & Energy Fast (3 Circadian Rhythm Rules)
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
Stay Lean and Happy After 50 (20 Longevity Tips)
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 your
Stop Chronic Inflammation and Improve Longevity After 50
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 inflammationHow it impacts metabolism and recoverySimple strategies to keep it under controlFree resource (Omega-3 meals):https://mikecolafitness.com/wp-content/uploads/
3 Diet Rules For Fat Loss and Longevity After 50
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 controlThis is the exact framew
12 Things I’d Do After 50 to Stay Lean, Strong, and Off Medications
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 sunlightStrength training without burning outShort, effective conditioningSimple nutrition you can stick toSleep, stress, and recoveryThe 2-Day Rule for staying
Ketosis After 50: Fat Loss, Energy, and When to Use It
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 actual
Intermittent Fasting After 50: What Actually Works
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 to lo
How to Increase VO₂ Max Safely After 50 (Longevity Cardio Strategy)
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 cyc
Control Hunger While Dieting After 50 (8 Strategies)
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.comIf you’re interested in working wit
Why Did I Gain Weight Overnight After 50
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.Understa
Simplest Fat Loss Plan After 50
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.If y
Why Protein Controls Hunger During Fat Loss After 50
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 sta
Healthy Fat Loss Plan After 50
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• How to
12 Things I Do at 63 to Stay Lean, Strong & Off Medications
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 where
What I Order at Restaurants to Stay Lean After 50
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 f
5:2 Intermittent Fasting Diet Explained (Fat Loss After 50)
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 to
How a 51-Year-Old Business Owner Finally Lost Weight and Stopped Snacking at Night
If you’re over 50 and feel like you “know what to do” but can’t stay consistent, you’re not alone.In this episode, I break down a real case study of a 51-year-old New York business owner with over 50 employees who struggled for years to lose weight and keep it off—despite having a home gym, eating relatively healthy meals, and working hard.The problem wasn’t motivation. It was the structure of his
The 2-Day Rule That Keeps Busy Professionals Lean and Healthy After 50
If you’re over 50 and trying to lose weight—or keep it off—the answer isn’t a perfect diet or extreme workouts.It’s the habits you refuse to break two days in a row.In this episode, I explain the simple “2-Day Rule” I’ve used personally and with hundreds of my private coaching clients to maintain low body fat, protect muscle, avoid injuries, and stay consistent year-round—even with a demanding pro
Only Meat and Fruit for 14 Days — Here’s What Happened
The meat and fruit diet... I did it the first two weeks in January and lost 4.5 pounds. If you want to see exact meal examples I use during this reset, you can grab the Meat & Fruit food example PDF here:https://mike-cola.aweb.page/MeatFruitIf fat loss has felt harder than it should, take my free Metabolic Assessment to see what’s actually slowing your progress:https://coach.mikecolafitness.co
Should I Take Creatine After 50?
Creatine isn’t just about muscles—it’s one of the most powerful supplements for brain health, energy, and longevity after 50.n this episode, I’ll cover:How creatine works in both your muscles and your brainWhy phosphocreatine is critical for quick energy and mental clarityThe truth about creatinine levels on bloodwork (and why it’s often misunderstood)How creatine supports strength, fat loss, memo
Creatine After 50: Why This Supplement Is a Game-Changer
Creatine isn’t just for bodybuilders — it’s one of the most studied and effective supplements for adults over 50. In this episode, I break down how creatine can help you stay strong, protect muscle, boost energy, and even support brain health as you age.🎥 Want to watch the video version of this episode? Check it out on my YouTube channel here: https://youtu.be/1TtNi-NhLlw👉 Ready to take the next s
2 Daily Habits That Make or Break Your Health After 50
In this episode of the Over 50 Fitness Contrarian Podcast, I reveal two simple daily habits that can transform your health after 50. These habits improve sleep, boost energy, control blood sugar, and support longevity.Work with me — hire me as your coach: https://coach.mikecolafitness.com/mike-cola-coaching
Over 50 Fitness Contrarian Podcast Relaunch: Fat Loss, Fitness & Longevity After 50
Welcome to Season 2 of the Over 50 Fitness Contrarian Podcast! In this episode, Mike Cola — ACSM Certified Exercise Physiologist with 40 years of coaching experience — relaunches the show with a new focus: fat loss, fitness, and longevity for professionals over 50.You’ll hear why Mike started this podcast, what “contrarian” really means when it comes to health, and how simple strategies can help y
The Ultimate Guide to Losing 50 Pounds After 50!
Welcome back to The Fitness Contrarian Podcast, where we challenge the norms and find innovative paths to health and wellness. In today’s episode, 'The Ultimate Guide to Losing 50 Pounds After 50,' we dive into the world of transformative weight loss for those aged 50 and above. Join Mike Cola as he outlines a tailored, step-by-step approach not just to lose 50 pounds but to do it in an effective
One Meal A Day (OMAD) After 50... Guide to Losing Weight
In this installment of The Fitness Contrarian Podcast, Mike Cola delves into the transformative power of the OMAD (One Meal A Day) diet for individuals aged 50 and above, focusing on its potential for effective weight management. This episode offers an incisive exploration of how adopting the OMAD diet can simplify weight loss efforts, emphasizing the importance of meal timing and nutritional bala
How Much Protein for Weight Loss After 50?
In this episode of The Fitness Contrarian Podcast, Mike Cola will discuss how people over 50 can lose weight effectively by eating the right amount of protein. This video podcast cuts straight to the chase, offering clear guidance on optimal protein intake and the best protein sources for weight loss as you age. Learn the key to balancing your diet with high-quality protein meals to support your w
Intermittent Fasting After 50 Beginner's Guide | 4-Week Fat Loss Program
Intermittent Fasting Beginner's Guide | 4-Week Fat Loss Starter ProgramIn this episode of The Fitness Contrarian Podcast, Mike Cola will go over how to get started with intermittent fasting in order to lose body fat and improve your health.First, Mike will explain intermittent fasting and its benefits and then map out a 4-week program to get you started losing weight and improving your health.Mike
Over 50 Fitness: My Carnivore Diet Results | Seven Day Experiment On The Carnivore Diet
My Carnivore Diet Results | A Seven Day Experiment On The Carnivore DietIn this episode of The Fitness Contrarian Podcast, Mike Cola will go over the carnivore diet. He tried the diet for seven days and will talk about his carnivore diet results.Mike will go over what the carnivore diet is, who might want to try it, and all of the pros and cons of eating just animal foods. Plus, he references some
My Workout and Diet Program To Get My Body Fat Under 10% Before I Turn 59
In this episode, Mike Cola will go over a workout and diet program that he will follow to get his body fat back down below 10% over the next ten weeks before he turns 59.
Mike will go over a ten-week program that you can easily follow to lose fat, build muscle and improve your health. He discusses in great detail the perfect plan if you are over the age of 50.
Mike recorded this Podcast while taki
The 5/2 Diet For Weight Loss | Complete Four Week Program
5/2 Diet For Weight Loss | Complete Four Week Program
In this episode, Mike Cola talks about getting started with the 5/2 Diet to lose weight and improve your health.
Mike will go over a four-week program that you can easily follow to lose fat and improve your health. He discusses the 5/2 diet in great detail and goes over simple strategies to make sure you get the results you want while avoiding
Intermittent Fasting Over 50 | Eight Week Weight Loss Program
In this episode, Mike Cola talks about getting started with intermittent fasting if you are over 50 years of age to lose weight and improve your health.
Mike will go over an eight-week program that you can easily follow to lose weight and feel amazing. He discusses intermittent fasting (IF) in great detail and goes over simple IF strategies to make sure you get the results you want while avo
How Hard Should You Be Working Out After 50?
In this episode, Mike Cola talks about exercise intensity. How hard should you be working out to strengthen and condition your body if you're over 50 years of age?
In this Podcast, Mike will go over the most effective and time-efficient way to strengthen your cardiovascular system and put muscle on your body if you're over 50 years of age. He talks about the mistakes most people make by over-train
Intermittent Fasting Food Plan To Lose Weight and Improve Your Health
In this episode, Mike Cola talks about an Intermittent Fasting Food plan to lose weight, lower your cholesterol and improve your health in 4 short weeks.
In this Podcast, Mike will go over the most effective intermittent fasting schedule along with what foods you should and shouldn't eat to get the best results. One of Mike's personal training clients followed this program and lost 14 pounds
When Stretching Is Not Working After 50
In this episode, Mike Cola talks about what to do when stretching is not working. If you have chronic tight muscles that are not responding to static stretching, Mike will give you some strategies to increase the flexibility of your body.
You will learn all about the pros and cons of static stretching, passive stretching, and active stretching. In addition, you will find out some practical techniq
Free Weight vs Machines Over 50 (Machine Advantages vs Disadvantages)
In this episode, Mike Cola talks about the advantages and disadvantages of machine resistance training. Free weight movements like the squat, deadlift and olympic quick lifts are very popular right now but they are not for everyone. Mike takes the contrarian point of view in this podcast and explains how the traditional 12 piece machine circuit with a few accessory movements are a great option for
Intermittent Fasting vs Time Restricted Feeding After 50
In this episode, Mike Cola talks about the pros and cons of intermittent fasting (IF) vs time restricted Feeding (TRF).
Learn about all the health and weight loss benefits of fasting along with some IF and TRF protocols to follow.
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