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

by Mike Cola

Over 50 fitness, fat loss, and longevity strategies for professionals who want to lose stubborn belly fat, build strength, and extend their healthspan.Hosted by Mike Cola, an ACSM-certified exercise physiologist with 40 years of experience and creator of the Progressive Cycling Method™, this podcast is designed for high-performing professionals over 50 who want to lose fat, build muscle, and unlock lasting energy.Each episode delivers contrarian insights on fat loss, fitness, and healthspan so you can look, feel, and perform at your best—after 50 and beyond.

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Episodes

  1. 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…

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  2. 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…

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  3. 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...

  4. 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...

  5. 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...

  6. Eating Out After 50: How Successful People Stay Lean

    Eating Out After 50: How Successful People Stay Lean Eating 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...

  7. High Blood Sugar After 50: Why It Matters More Than You Think

    The Over 45 Fit Project™ Private 1:1 Concierge Coaching with Mike Cola When 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-coaching In this episode of the Over 50 Fitness Contrarian…

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  8. 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...

  9. Hydration After 50: The Most Overlooked Health & Performance Habit

    Hydration After 50: The Most Overlooked Health & Performance Habit This 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,...

  10. 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: •…

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  11. 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…

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  12. 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,...

  13. 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,...

  14. 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,...

  15. 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…

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  16. 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 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…

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  17. High Protein Doesn't Guarantee Fat Loss After 50

    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...

  18. Can't Lose Fat After 50? Focus On These 3 Things

    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...

  19. 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...

  20. 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…

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  21. 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...

  22. 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 inflammation How it impacts metabolism and recovery Simple...

  23. 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…

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  24. 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 sunlight Strength training without burning out Short,...

  25. 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...

  26. 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...

  27. 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...

  28. 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...

  29. 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...

  30. 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.…

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  31. 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...

  32. 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…

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  33. 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...

  34. 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...

  35. 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…

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  36. 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…

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  37. 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…

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  38. 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...

  39. 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 brain Why phosphocreatine is critical for quick energy and mental clarity The truth about...

  40. 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...

  41. 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:...

  42. 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…

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  43. 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...

  44. 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…

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  45. 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...

  46. Intermittent Fasting After 50 Beginner's Guide | 4-Week Fat Loss Program

    Intermittent Fasting Beginner's Guide | 4-Week Fat Loss Starter Program In 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...

  47. 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 Diet In 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...

  48. 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…

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  49. 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...

  50. 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...

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ABOUT THIS SHOW

Over 50 fitness, fat loss, and longevity strategies for professionals who want to lose stubborn belly fat, build strength, and extend their healthspan.Hosted by Mike Cola, an ACSM-certified exercise physiologist with 40 years of experience and creator of the Progressive Cycling Method™, this podcast is designed for high-performing professionals over 50 who want to lose fat, build muscle, and unlock lasting energy.Each episode delivers contrarian insights on fat loss, fitness, and healthspan so you can look, feel, and perform at your best—after 50 and beyond.

HOSTED BY

Mike Cola

CATEGORIES

health fitness

Frequently Asked Questions

How many episodes does Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips! have?

Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips! currently has 50 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.

What is Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips! about?

Over 50 fitness, fat loss, and longevity strategies for professionals who want to lose stubborn belly fat, build strength, and extend their healthspan.Hosted by Mike Cola, an ACSM-certified exercise physiologist with 40 years of experience and creator of the Progressive Cycling Method™, this...

How often does Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips! release new episodes?

Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips! has 50 episodes. Check the episode list to see recent publication dates and frequency.

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You can listen to Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips! on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.

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

Over 50 Fitness Contrarian Podcast – Fat Loss, Fitness and Longevity Tips! is created and hosted by Mike Cola.
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