Advertise on podcast: Strong After 50 Podcast

Here’s a stat that stopped me in my tracks the other day. In Australia, 42% of our calories now come from ultra-processed food. The US is at 59%. The UK at 57%. Canada at 48%. Even Japan, a country we think of as eating clean, sits at 38%. Close to half of what we eat isn’t really food. 🤦‍♂️ In this episode * The label test. I stumbled across a review of the best Greek yogurts in Australia, and it surprised me. The good ones have only two or three ingredients: milk, live cultures, sometimes cream. The rest add milk powder, starch, gums, gelatin and sugar. Once you get to the fruit-flavoured ones, it’s barely yogurt anymore. It’s a sugary dessert we think is healthy because of the name. * Bread is the same story. A proper sourdough is flour, water, salt and starter. Some of the soft, long-life supermarket breads have up to 15 ingredients, most of them there to keep it on the shelf longer. * The rule I keep coming back to. A doctor friend who worked on the Australian Biggest Loser would say: if it comes in a can or a packet, it’s probably not food. There are exceptions, like tinned tuna, but as a rule of thumb it’s hard to beat. * Ultra-processed food and the ageing brain. Researchers are looking at whether ultra-processed food is contributing to the rise in Alzheimer’s. I’ll dig into that research properly in a future newsletter. * Count your calories for two weeks. This is worth doing for everyone. Don’t change your eating, just track what you normally eat with an app. Most people will be genuinely surprised by what they find. * What bodybuilders get right. I learned a lot about food at a very young age when I coached my best friend for a bodybuilding competition. I read Arnold’s Encyclopedia of Bodybuilding and The Scientific Approach to Bodybuilding. Bodybuilders understand how food affects their body better than most people. * How I actually eat. Same breakfast every day. Two or three lunches on rotation. Food prep on Sunday afternoon. The same shopping list every week. And no planned cheat meals, because life always throws one at you anyway. Key takeaways * Read the ingredient list. Fewer ingredients usually means less processing. * Pick plain over flavoured. Add your own fruit. * Swap soft supermarket bread for real sourdough. * Track your food for two weeks without changing anything. Awareness comes first. * Build a routine: a set breakfast, a shopping list and a Sunday prep session. * Don’t schedule cheat meals. They’ll find you anyway. Coming up on the podcast * Chris is back this week to talk about the clients he’s training and how he coaches different groups. * Patricia, a US-based personal trainer, joins me to talk about training through menopause and perimenopause. * Anna will be back to talk about the injuries she’s seeing in clinic. * Mick is coming on after two knee surgeries in quick succession, to talk about what went wrong and what he’s learned. If you’ve missed the podcast, let me know in the chat. It’s good to be back. Join the Strong After 50 Members Hub for a library of training, eating and recovery programs. New programs added every month. Everything included for only $7US per month. Stay consistent,Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Prepping a few meals on the weekend got me thinking about how much easier eating well becomes when you have a little structure to your meals for the week. In this episode of the Podcast, I share what works for me: a shopping list on my phone, weekend meal prep and a handful of meals I enjoy on rotation. It means fewer decisions during the week and lunch ready to take to work when things get busy. But there’s room for flexibility. Dinner with friends or an unexpected meal out is part of life. I don’t plan “cheat days” because those occasions tend to find their own way into the week. My takeaway? Keep your meals simple, prepare a little ahead and cut back on ultra-processed food. Find a routine you enjoy and can keep coming back to. Click on the full episode above if you want the whole ramble — Episode 39. Stay Consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Episode Summary Health and fitness is changing quickly. Every week there seems to be a new wearable, recovery tool or training trend promising better results. The challenge is knowing what is genuinely useful and what is simply adding more noise. In this episode, I discuss some of the biggest trends I’m seeing in health and fitness, from the growing popularity of recovery tools and health tracking to why strength training remains one of the best investments you can make after 50. I also share my recent experience managing quadriceps tendinopathy, the loading approach that has dramatically improved my symptoms, and why tendon injuries often require ongoing management rather than a quick fix. We also talk about the changing role of personal trainers, why flexibility in your training becomes more important as you get older, and why consistency will always beat chasing the latest fitness trend. If you’re trying to stay healthy, strong and active after 50, this episode will help you focus on what matters and ignore what doesn’t. Dr Keith Baar - * Tendon Rehab * Isometric Exercises Stay Consistent. Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Fitness after 50 isn’t about doing less. It’s about becoming smarter about how, when and why you train. This week, Chris and I sit down for a wide-ranging conversation about how our approach to training has changed as we’ve got older, and the lessons we’ve learned from decades of coaching, competing and making plenty of mistakes along the way. We discuss whether you can train too much after 50, the importance of recovery, and why rigid training programs don’t always survive contact with real life. Consistency matters, but so does learning how to adjust your training when work, travel, fatigue or injury gets in the way. We also explore the growing role of technology and training data. Wearables and training apps can provide valuable insights into recovery and performance, but they should support your judgement rather than replace it. Chris and I share exercises we’ve changed our minds about over the years, how our training priorities have evolved, and why knowledge and confidence are particularly important for people starting strength training later in life. We also get into the mental side of training: ego, competition, setting meaningful goals and learning to enjoy movement without constantly chasing another PB. Finally, Chris shares his experiences with ultra-endurance events, the camaraderie and mental challenge of pushing beyond perceived limits, and how setbacks can force us to reconsider why we train in the first place. If you want to keep training, progressing and enjoying fitness for decades to come, this episode is a conversation about adapting your training without lowering your standards. Stay Consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Podcast Summary Frozen shoulder (adhesive capsulitis) is far more common in women over 50 than most people realise, and menopause is a big reason why. In this episode, we unpack the link between hormonal change and shoulder health, and what you can actually do about it. We cover why declining estrogen matters: it reduces collagen, which affects the connective tissue in your shoulder and makes it more prone to stiffening and pain. We walk through the early warning signs, how a diagnosis is confirmed (including when imaging like MRI is useful), and the typical stages a frozen shoulder moves through, from freezing to thawing. On treatment, we go through the full spectrum, from gentle movement and physiotherapy through to injections and, as a last resort, surgery. The key message: early, consistent, gentle movement matters, and conservative approaches come first. We also talk honestly about the timeline, because recovery can stretch out to two years or more, and how to stay active and motivated when progress feels slow. If you’re over 50 and dealing with unexplained shoulder stiffness, this one’s worth your time. Key takeaways: * Gentle movement early on is critical, don’t let the shoulder go completely still * Menopause-driven collagen loss makes shoulder tissues more vulnerable * MRI can confirm the diagnosis when it’s unclear * Patience matters: recovery can take up to 26 months * Surgery is a last resort, only after conservative treatment fails Want more from Strong After 50? Paid members get access to training programs, practical guides and deeper resources designed to help you stay strong, fit and capable after 50. Stay Consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Episode Summary This week I talk about one of the most important lessons I’ve learned over decades of training: your path is your own. I share a couple of observations from the gym that reminded me why comparing yourself to others is one of the biggest barriers to long-term progress. Whether you’re building strength, returning from injury or simply trying to stay active after 50, I believe the best training program is the one that fits your body, your goals and your lifestyle. I also discuss how our bodies change as we age, why recovery should be personal rather than compared, and why leaving your ego at the door can help you make better progress and stay healthier for longer. To finish the episode, I explore an new development in wearable technology and discuss why I believe the future of fitness is about improving the quality of the way we move. Key Takeaways * Everyone’s body responds differently to training and recovery. * Build your training around your current stage of life, not your past. * Use technology as a guide, but always listen to your body. * Focus on movement quality, not just activity levels. * Own your path and trust the process. Enjoy the episode Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Podcast Summary in 1 Min In this solo episode of Strong After 50, I explore why there is no such thing as the perfect training program and why the best workout is often the one that addresses your current needs, goals, and limitations. I share my own recent experiences adapting my training as mobility and stiffness have become a greater focus. Rather than blindly following the same routine year after year, I discuss the importance of assessing what your body needs most right now and adjusting your training accordingly. Whether your priority is strength, cardiovascular fitness, mobility, weight loss, injury prevention, or overall health, your program should evolve as you do. I also talk about the role of coaches and trainers in helping people navigate these challenges and explain why personalised assessments often produce better results than generic online programs. The episode also explores emerging health technologies, including AI-driven body scanning and advances in MRI imaging that may soon provide individuals with affordable, detailed insights into their health, movement, muscle mass, body composition, and injury risk. Finally, I discuss why prioritising your health after 50 is one of the most important investments you can make. Health is the foundation that supports everything else in life, including work, relationships, travel, hobbies, and independence. Whether you’re looking to improve mobility, build strength, lose weight, or simply stay active for decades to come, this episode offers practical advice to help you focus on what matters most right now. Stay ConsistentRod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

In this solo episode of Strong After 50, I talk about some of the most common fitness challenges facing adults over 50, including frozen shoulder, injury management, effective warm-ups, and how to stay consistent when life gets busy. One of the topics I focus on throughout the episode is learning how to train around injuries rather than allowing them to completely derail your fitness routine. I share my own experience working through setbacks and explain why maintaining momentum is often more important than chasing perfection. I touch on frozen shoulder, a condition that disproportionately affects women during menopause. More about this in a future Podcast with Physio - Anna Walsh. I outline five highly effective exercises that can deliver a full-body workout in a single session. I explain how compound movements can help maintain strength, muscle mass, mobility, and overall fitness without spending hours in the gym. Warm-up routines are another major focus. I discuss why many injuries can be prevented with just a few minutes of targeted preparation and why mobility work becomes increasingly important as we age. Finally, I share practical meal-prep strategies that make healthy eating easier during busy weeks. By simplifying nutrition and planning ahead, it’s possible to stay consistent without relying on willpower alone. Whether you’re dealing with an injury, looking to maintain your strength, or simply trying to stay active and healthy after 50, this episode is packed with practical advice you can put into action immediately. In This Episode * How to keep training when injuries occur * Frozen shoulder and its connection to menopause * Why working around pain is often better than stopping completely * The importance of warm-ups after 50 * Five exercises for a complete full-body workout * Understanding fascia and connective tissue * Mobility strategies for better movement * Simple meal-prep ideas for busy lifestyles * Building consistency and long-term fitness habits Key Takeaways * Consistency beats perfection. * Most injuries can be managed while continuing some form of training. * Frozen shoulder is far more common in menopausal women than many realise. * Warm-ups become increasingly important with age. * Compound exercises provide the biggest return on your training time. * Mobility and connective tissue health should not be ignored. * Meal preparation is one of the simplest ways to improve nutrition. * Small actions performed consistently create long-term results. Quotes “The goal isn’t just to live longer. It’s to stay capable for longer.” Subscribe and Share If you enjoyed this episode, subscribe to Strong After 50 and share it with a friend who wants to stay strong, active, and independent as they age. Stay Consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

What if one of the biggest keys to staying active, independent and injury-free after 50 isn’t just strength or cardio, but your nervous system? This week, I sat down with Scott Mongold, PhD, to discuss the fascinating field of neuromechanics. The study of how the brain, nervous system, and muscles work together to produce and control movement. We discussed why balance tends to decline as we age, why falls become a major risk for older adults, and how much of this has less to do with strength and more to do with reaction time, coordination and nervous system function. Scott explained how the brain constantly processes information from our eyes, inner ear and muscles to help us move safely and efficiently. As we get older, these systems can become less responsive, but the encouraging news is that they remain highly trainable. One of the most interesting parts of the conversation was neuroplasticity, the brain’s ability to adapt and learn throughout life. Whether you’re learning a new skill, recovering from injury, or trying to improve balance, your nervous system continues to evolve when challenged appropriately. We also explored practical balance training strategies that anyone over 50 can incorporate into their routine, along with emerging neurotechnology tools that can measure nervous system readiness, recovery and movement quality. Scott shared insights into the Umo platform, which uses simple tests and wearable technology to provide personalized data on neurological performance and recovery. As wearable technology continues to evolve, we may soon have much deeper insights into how our brains and bodies are adapting to training and daily life. If you’re interested in improving balance, reducing fall risk, staying active as you age, or simply understanding how your body really works, this episode is packed with practical insights and fascinating science. Key Takeaways * Balance is a trainable skill at any age. * Most falls are linked to reaction time and movement control, not just muscle weakness. * Neuroplasticity allows the brain to continue learning and adapting throughout life. * The nervous system plays a major role in recovery, performance and healthy aging. * Emerging neurotechnology may help personalise training and improve long-term outcomes. Website: umo-health.comApple App Store: apps.apple.com/us/app/umo-ai-sport-scientist/id6754874708Google Play Store: play.google.com/store/apps/details Enjoy the episode. Get full access to Strong After 50 at strongafter50.substack.com/subscribe

This week I sat down with physiotherapist Anna Walsh, who has spent the last 26 years helping people recover from injuries, move better, and stay active as they age. Anna has seen the fitness and rehabilitation world evolve dramatically over the past two decades, from the early days of Pilates being viewed as an alternative therapy to its widespread use in rehabilitation and performance today. One of the big themes of our conversation was simple: movement matters. As we get older, many of the aches, pains, and injuries we experience aren’t necessarily caused by age itself. More often, they’re the result of reduced movement, poor loading strategies, long periods of sitting, or simply not maintaining strength and mobility over time. Why Tendons Need Load, Not Rest We spent a fair bit of time discussing tendon injuries, something many runners, gym-goers, and myself struggle with. Anna explained that tendons generally don’t respond well to complete rest. Instead, they need carefully managed loading that gradually builds their capacity over time. Too often people either push through pain and make things worse, or stop moving altogether and lose strength and function. The key is finding the right amount of load at the right time. The Hidden Cost of Sitting Another topic that resonated was the impact of prolonged sitting. Many people blame tight hip flexors, weak glutes, or poor posture on getting older, but Anna explained that much of this comes back to spending large portions of the day in the same position. The solution isn’t necessarily complicated stretching routines. It’s simply moving more frequently, changing positions often, walking regularly, and maintaining strength through the hips and legs. The Importance of Pre-Hab Before Surgery One of my favourite parts of the conversation was Anna’s discussion on surgery preparation. Her message was clear: The stronger and fitter you are before surgery, the better your recovery is likely to be afterwards. Whether it’s a knee replacement, hip replacement, or another procedure, investing time in strength training and conditioning beforehand can dramatically improve outcomes. “Pre-hab before surgery improves recovery.” The Brain’s Role in Pain We also explored the fascinating connection between the brain and pain. Anna discussed how pain isn’t always a direct reflection of tissue damage. The nervous system, previous experiences, stress levels, and beliefs can all influence how we experience pain. Understanding this doesn’t mean pain isn’t real. It means that recovery often requires addressing both the physical and neurological components of injury. Active Recovery Beats Passive Treatment A recurring theme throughout the episode was the importance of taking an active role in your own health. While hands-on treatments can be helpful, lasting improvements usually come from understanding your body, making good decisions, building strength, and maintaining healthy movement habits. The goal isn’t simply to become pain-free. The goal is to become more resilient. Key Takeaways * Movement is one of the most powerful tools we have as we age. * Tendons respond best to progressive loading, not complete rest. * Sitting for long periods can contribute to many common aches and pains. * Building strength before surgery often improves recovery outcomes. * Pain is influenced by both physical and neurological factors. * Education and self-management are essential for long-term health. * Active treatment strategies generally outperform passive approaches. If you’re dealing with an injury, preparing for surgery, or simply trying to stay active and healthy after 50, there’s plenty of practical wisdom in this conversation. Enjoy the episode. RodStrong After 50 Get full access to Strong After 50 at strongafter50.substack.com/subscribe

In this episode of Strong After 50 Podcast, I sit down with fitness expert Chris Deavin to talk about one of the biggest keys to aging well: consistency. We dive into the power of “exercise snacks,” why short bursts of movement throughout the day might work for you, and why doing something regularly often matters more than chasing the perfect workout plan. From mobility and grip strength to balance, endurance and what Chris calls your “performance span,” this conversation is packed with practical ideas for staying strong, capable and independent as we get older. We also discuss: • Why mobility matters more than most people think • The connection between grip strength and longevity • How active older adults continue to inspire us • Building simple exercise habits that actually stick • Why consistency beats intensity over the long term • Training for life, not just for aesthetics If you’re over 50 and want to keep moving well, feeling strong and living with energy for decades to come, this episode is full of simple but powerful takeaways. As Chris says in the episode: “Just doing something every day moves the needle.” Listen now and let us know what you think. Stay Consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Strong After 50 — Episode 29 Summary First up, I talk about wearable tech and some recent studies comparing devices like Whoop, Oura, Garmin, Fitbit, and Apple Watch. The big takeaway? They all have strengths depending on what you actually want to track. For me, Garmin still wins for running and interval work, while Whoop and Oura seem to lead the way for sleep tracking. I also touch on the downside of becoming too obsessed with the data. Sometimes the numbers say you slept terribly even when you feel great. I share my own experience after having just one glass of red wine recently and how badly it affected my sleep, heart rate, HRV, and recovery. I then get into a concept I’ve been thinking more about lately: the difference between lifespan, health span, and what my friend Chris calls “performance span.” Living longer is one thing, but staying physically capable, energetic, and independent deep into older age is the real goal. The second half of the episode focuses on injury rehab and surgery decisions, inspired by a listener question about knee pain and knee replacement surgery. I share my own experiences with shoulder injuries, Achilles rehab, and working with specialists over the years. One thing I strongly believe is find the right practitioner for the specific injury. Not all physios or rehab approaches are equal. The best results often come from people who work with that exact injury every single day, runners, contact sport athletes, knee specialists, tendon rehab experts, and so on. I also talk about the importance of progression in rehab. Sometimes the difference between staying injured and improving is finding the right step in between, not doing too much too soon, but not doing too little either. Chris Deavin joins me again next week and we’ll dive deeper into performance span, training over 50, and how to stay capable for life. Stay Consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Podcast Summary I’m glad more people are starting to push back on these 50-step morning routines. Sunlight in your eyes. No coffee before 10am. Cold plunge. Journaling. Breath work. It’s just not realistic for most people. I’m up at 4:30–5:00am. It’s dark. I’m having a coffee. No sun up for the first 1 hour. The basics still win. The best plan is the one you’ll actually stick to. Alcohol — where I’ve landed I listened to Michael Easter on the 2% Podcast talking about alcohol yesterday and his guest had a few interesting things to say about alcohol. His guest tried three months alcohol free and said his social life lost a bit of spark. That’s probably the reality for a lot of people. For me, I’ve shifted from a daily glass of wine after work to alcohol-free beer. If I’m out for dinner, I’ll still have a glass of wine. Maybe two. That’s it. And the calories matter too, 20–60 vs 150–160 per drink adds up quickly. Keep it simple (Topol & Stewart) - Article in Super Age Move, sleep, don’t eat dumb stuff, and talk to your neighbours. (Stewart quote) I like their simple framework: * Move every day - 30 minutes is enough. * Strength train — they say 2x/week, I’d push that to 3 * Work on balance and stability * Sleep, it matters more than you you think * Eat real food, cut back on ultra-processed * Manage inflammation (training, diet, sleep, stress) * Know your numbers - bloods, calcium score, DEXA * Stay connected, have purpose, think positively about aging Nothing fancy. Topol’s book Super Agers is next on my list. Ergs - what actually works I get asked this a lot. SkiErgGreat for upper body and core. Lower overall cardio demand. Good option when your legs are cooked. RowerFull body - legs, hips, core, upper back. Big engine builder. Assault BikeProbably the hardest of the lot.No real recovery because arms and legs are always working.Perfect for short, brutal intervals — 20-second sprints, Tabatas. Most articles say the rower wins overall conditioning. I’d agree but say the assault bike wins for intervals. The best machine is the one you’ll actually use consistently. If I was building a home setup: * Assault bike * Concept2 bike * Rower If you would like to be on the podcast, reach out at: [email protected]. If you want to sponsor this Newsletter and Podcast you can also reach out at: [email protected]. Stay Consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Key Takeaways Aim for two to three strength sessions each week.Reduce ultra-processed foods gradually.Walk after meals when possible.Train grip strength with simple hangs or carries.Use food prep and routine to make healthy eating easier.Focus on consistency over perfection. Podcast Summary In this solo episode, I share my simple, practical health and fitness habits for ageing well after 50. I cover strength training, nutrition, grip strength, interval training, food prep, and everyday lifestyle changes that can improve longevity, energy, and quality of life. I explain why two to three strength sessions per week can make a major difference as we age, how reducing ultra-processed foods can help reset cravings, and why small habits like walking after meals can support weight management. I also talk about grip strength as a powerful health marker and how simple hanging exercises can help improve it. This episode is a practical reminder that ageing well does not require complicated routines. It comes back to the basics: lift, walk, eat mostly whole foods, build routines, and stay consistent. For training programs check out my website - Get full access to Strong After 50 at strongafter50.substack.com/subscribe

In this episode, I chat with UK-based personal trainer and health coach Chris Deavin about what fitness looks like as we get older, and why the goal should be more than just living longer. It should be about improving health span, staying capable, recovering well, and continuing to train with purpose. We talk about how much the fitness landscape has changed for people over 50. Gyms are far more normalised now, more older adults are strength training, and there is a growing understanding that training in your 50s, 60s and beyond is not about slowing down and accepting decline. It is about adjusting your approach, training smarter, and staying consistent. Chris shares some great thoughts on programming for older athletes, especially the balance between pushing forward and simply maintaining a strong, healthy base. We also get into one of the biggest shifts that comes with age, which is learning to listen to your body more closely. Recovery matters more. Structure still matters, but flexibility matters too. We also talk about wearable technology and how it can help guide training, recovery, and day-to-day decision making. Used well, it can be a useful tool. But the bigger point is still learning to pay attention to your body and not relying entirely on a device to tell you how you feel. Towards the end of the conversation, we discuss creatine and why it continues to stand out as one of the most useful supplements for older athletes. Chris shares his own experience with it, particularly around recovery and performance, and why it is becoming more relevant as people look for simple ways to support muscle, strength, and healthy aging. Overall, this was a practical conversation about training for the long game. Not chasing extremes. Not overcomplicating things. Just doing the basics well, staying consistent, and giving yourself the best chance to stay strong and active as you age. Stay Consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe