Strong After 50 Podcast

Podcast SummaryI’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 landedI 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 agingNothing fancy.Topol’s book Super Agers is next on my list.Ergs - what actually worksI 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* RowerIf you would like to be on the podcast, reach out at: [email protected] you want to sponsor this Newsletter and Podcast you can also reach out at: [email protected] Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

Key TakeawaysAim 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 SummaryIn 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 - This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

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 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the Strong After 50 podcast, I talk about the connection between longevity, consistency, and functional fitness as we get older. I share why I believe strength training and mobility should be a priority, especially if you want to stay active, capable, and healthy. I also get into joint health and flexibility, and the simple mobility work I think makes the biggest difference, including areas like the thoracic spine and ankles. These are the sorts of things that can help you move better, feel better, and keep training properly.I touch on HYROX preparation as well, and my view on how to train for it without overdoing it. For most people, I think the focus should be on building a solid running base, doing the right interval work, and getting strong enough to handle the demands of the event rather than constantly trying to simulate race day.More than anything, this episode is about taking a long term approach to health and fitness. I’m a big believer in getting the basics right before chasing expensive supplements or every new fitness trend that pops up. Stay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

Rod breaks down what actually matters for staying strong, fit, and sharp after 50. He shares simple, realistic routines, why sleep should be your top priority, and makes a strong case for not skipping leg training because that’s where real strength and longevity come from. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

Key Takeaways* Keep training simple and repeatable* Recovery is not optional, it’s part of the program* Strength training should be your foundation* Protein intake matters more than most think* Consistency beats intensity over timeIn this episode, I break down what actually matters when it comes to staying strong, fit, and capable after 50.Forget complexity. The goal is simple, sustainable training that you can stick to for years, not weeks.I cover how training needs to adapt as we age, why recovery becomes just as important as training itself, and how to structure your week around strength, movement, and consistency.I also touch on nutrition, especially protein intake, and why most people over complicate what should be straightforward.If you want to train smarter, avoid injury, and keep building strength well into your 50s and beyond, this episode is for you.Stay ConsistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode I talk about something many of us face, how to stay consistent with training when life gets busy.Lately my schedule has been pretty full on, so I’ve been thinking a lot about how to prioritise training when time is limited. I share how I structure my own week around three core strength sessions - legs, upper body push, and upper body pull, which I see as the minimum effective dose to maintain strength and to keep progressing. When time allows, I add two extra higher-volume sessions later in the week. One upper body session hitting all my upper body and one lower body session with more glute focus. I also talk about why I prefer training in the morning. For me, it removes the friction of a busy day getting in the way. Evening gym sessions often leave me too wired to sleep, but I still enjoy going for an easy run in the evening around the harbour, which I find relaxing and a great way to unwind.If you’re over 50 and getting started with training, I share the simple framework I recommend:* Three full-body strength workouts per week* Daily walking, especially a 10–15 minute walk after dinner* Gradual progress rather than trying to do too much too quicklyI also explain the run-walk program I’m currently using to rehab my Achilles, starting with very small intervals, 30 seconds running followed by 30 seconds walking and slowly building back toward continuous running over about 20 weeks. It’s a simple approach, but it works because it allows the body, especially tendons, to adapt gradually.Finally, I talk about the value of making small changes rather than big overhauls. For example, at the moment I’m experimenting with removing just 100 calories a day from my diet to see how my body responds. Small adjustments are often the best way to understand what actually works.The big takeaway from this episode is simple:Stick to the basics. Stay consistent. Don’t get distracted by the latest social media hacks.Strength training, walking, good sleep, and gradual progression will take you a long way, especially as we get older.Stay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode, I share practical, no-nonsense advice on health, fitness, and nutrition for those of us over 50 who want to stay strong, lean, and capable.I talk about why simplicity wins, in training, in food choices, and in daily habits. You don’t need extreme programs or complicated diets. You need consistent strength work, regular movement, enough protein, and mostly real food. I break down what that actually looks like week to week.I also cover how I approach training routines at this stage of life, what matters, what doesn’t, and how to structure your sessions so you keep progressing without breaking down. We dig into smart supermarket shopping, how to avoid being fooled by “health food” marketing, and how to read labels with a critical eye.And finally, I touch on supplements, what’s worth understanding, what’s probably unnecessary, and why food and habits still do most of the heavy lifting.If you’re over 50 and want a clear, grounded approach to building strength, energy, and longevity, this one’s for you.Stay ConsistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the Strong After 50 podcast, I break down one of the biggest frustrations for active adults: injuries that interrupt momentum.Using my own battle with Achilles tendon issues as a case study, I unpack the difference between resting and rehabbing, why smart loading beats complete shutdown, and how to think about tendon injuries like an athlete. I talk about:* Why tendon pain doesn’t automatically mean “stop training”* The role of progressive loading in recovery* How to modify training without losing fitness* Why having the right physio in your corner matters* The mindset shift that keeps older athletes consistentInjuries are part of the journey, especially after 50. The key is learning how to manage them without losing your edge.The Body Mechanic - FredStay ConsistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode, Chris Deavin and I dive into the realities of the health and fitness industry, what works, what doesn’t, and why so many people struggle to cut through the noise. We talk about the importance of building real relationships with clients, not just delivering programs, and how mindset and identity play a huge role in long term fitness success.We also get into nutrition, why calorie counting can be useful but isn’t the full picture, and share practical insights on leg training and smart exercise selection. Throughout the conversation, the big theme is patience, shifting away from quick fixes and toward a sustainable, lifestyle based approach to health and fitness.The Resilient LifeStay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the Strong After 50 podcast, I break down what really matters when it comes to training and staying strong as we get older.I talk about the difference between muscle growth and the idea of “muscle tone,” why lifting heavier weights becomes non-negotiable after 50, and how simple food prep can help stay consistent.I also dive into the concept of interval walking as a training tool, the importance of staying properly hydrated, and why having a coach can shortcut years of trial and error.To wrap things up, I share a few practical thoughts on choosing the right training shoes.Stay ConsistentRod 💪 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

This episode dives into the habits that actually move the needle from staying consistent with your training and content, to making sense of the new U.S. dietary guidelines.I unpack how nutrition needs change with age, why clean eating and food prep still matter, and what most people get wrong about their training programs. I also talk about the difference between busy workouts and effective ones, why good coaching simplifies everything, and how to train in a way that builds real health, strength, and muscle for the long run.Stay ConsistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the "Strong After 50" podcast, I share my thoughts on setting realistic goals, the benefits of meal prep, and the value of incorporating small, sustainable changes into daily life. I also touch on the significance of community and support in achieving long-term wellness. Tune in for insights and inspiration to help you thrive in your fitness journey.Listen on Spotify Below. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode, I discuss various aspects of health and fitness, including the importance of sauna use, the effectiveness of supplements, and the impact of microplastics our our health.I share insights into my own training regimen and the balance between maintaining muscle mass and reducing body fat.I also talk about the difference between personal trainers and coaches, offering advice for those looking to enhance their fitness journey.Stay ConsistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this weeks Podcast I sit down with Chris Deavin. Chris shares his extensive journey in the fitness and coaching industry, discussing his transition from personal training to coaching, the importance of resilience and consistency in achieving fitness goals, and his focus on helping individuals over 50 improve their health and fitness. He emphasises the significance of mindset and small wins in the journey towards better health.Enjoy the episode. ⁠Chris Deavin - My Health Coach⁠Chris Deavin on SubstackListen on Spotify This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode, I interview Michael Walsh, exploring his journey from cycling to participating in Hyrox.We discuss knee injuries, rehabilitation, and the challenges faced during training and competition after 50. Michael shares insights on his experiences in competitive cycling, the importance of mobility and strength training, and his future plans in fitness and health.Listen on SpotifyStay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the Strong After 50 podcast, I dive into a mix of topics that matter for anyone looking to stay strong, healthy, and athletic after 50.I talk through what smart sprint training actually looks like at our age, and break down why preparation is everything when it comes to running fast safely.I also get into the role nutrition plays as we get older, especially the impact ultra-processed foods can have on our health and performance. And finally, I touch on the value of having a coach in your corner, and why a structured program can make all the difference.If you’re over 50 and committed to building a stronger, fitter second half of life, this one’s for you.Listen on SpotifyStay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode, I talk about why motivation looks so different from person to person. I share a few stories about friends who seem endlessly driven and reflect on how important it is to find your own internal reason to focus on your health and fitness. That personal “why” is what keeps you consistent over the long run. I also dive into sleep, how to improve it and the four key habits that make the biggest difference.Listen on SpotifyListen on iTunesStay consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the Strong After 50 podcast, I share my insights on maintaining health and fitness after 50. I discuss the importance of community, and key health tips, including nutrition and exercise. I explore motivation and consistency in training, while debunking common fitness myths.Listen on Spotify This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the Strong After 50 Podcast, I dive into what’s really working in health and fitness for people over 50. I talk about why strength training matters more than ever, how Pilates and similar trends are shaping the fitness landscape, and why maintaining muscle is the key to aging well.I also touch on wellness retreats, what makes them effective and how to make that kind of reset part of your own life.Listen on Spotify This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode, I talk about my own experiences with health and fitness — from using the sauna and ice baths to the and why I believe our health deserves real priority.I share what I’ve learned about building muscle after 50, the benefits of training outdoors, and why personal training still matters. I also touch on the growing issue of microplastics and what their potential health impacts could mean for all of us.Stay consistent and keep stackingRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode, I dive into the Mediterranean diet and how it can support health and fitness after 50. I share practical ways to manage nutrition, adapt training to individual needs, and use smart lifestyle choices to stay strong and energised. I also talk about the role of trainers in guiding safe, effective workouts, and why balance matters for long-term wellbeing.In next weeks newsletter I will share a link to a simple mediterranean eating plan. Stay consistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the Strong After 50 podcast, I talk about various aspects of fitness, health, and personal growth for individuals over 50. I share personal insights about my experiences with Hyrox Training, managing injuries, and the importance of nutrition and sleep.I also touch on networking for professional growth, lessons learned from Olympic skater Steven Bradbury, and the challenges of dating in your 50s.I emphasise the significance of understanding one’s body and making informed lifestyle choices to achieve better health outcomes.Stay consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the Strong After 50 podcast, I share personal updates, reflections on achievements, and insights into fitness and health as one ages. I discuss my athletic background, coaching experiences, and the importance of building a routine that aligns with one's goals. I also touch on nutrition, sleep, alcohol consumption, and exercise strategies tailored for older adults, emphasising the significance of mindset and consistency in achieving fitness goals.Play on Spotify This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of Strong After 50, I open up about why patience and consistency matter so much if you want to create a fit and healthy lifestyle as you get older. I share some of my own experiences, from years on the track to dealing with rehab now, and how they’ve shaped the way I think about training. I’ll walk you through how I approach the balance between mobility, strength, and cardio, and some of the tools and techniques that are helping me keep moving forward.Stay consistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this episode of the Strong After 50 podcast, Rod and Chris discuss the importance of taking charge of one's health, especially as one ages. They emphasise that the best time to start making health changes is now, and that many people fail to value their health because they take it for granted. The conversation explores the disconnect between knowing what is good for one's health and actually taking action, using analogies like the 'frog in warm water' to illustrate how gradual neglect can lead to serious health issues. They provide practical advice on nutrition, cooking, and the benefits of walking as simple yet effective ways to improve health.Take Aways - Choose your hard. Get your food in order. Make cooking fun.Until next time.Stay Consistent.Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

Strong glutes aren’t just for athletes, they’re essential for everyday life. From standing up out of a chair to getting out of the car, your glutes play a key role in keeping you moving well. The challenge is, many people lose glute strength as they age.In this episode, I break down simple, effective exercises to build and maintain glute power. You’ll learn why movements like monster walks, reverse lunges, dumbbell Romanian deadlifts, and resistance band kickbacks work so well — and how to adjust them if you’re just starting out. We’ll also talk about the importance of progression and why glute strength is central to your overall health.Stay consistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com

In this introductory episode of 'Strong After 50', Rod discusses the themes of health, wellness, and fitness as they relate to aging. He emphasises the importance of maintaining mobility and strength as one ages, sharing personal experiences and insights. The podcast aims to explore various topics, including psychology, relationships, and financial strategies for those in their 50s and beyond. Rod also hints at future episodes featuring guests who will provide expert advice on these subjects.Stay tuned. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com