n this episode of Fitness Over 50 with Coach Adam, we dive deep into one of the most overlooked aspects of health and wellness—sleep. Joining us is Dr. Bijoy John, a board-certified sleep specialist with over 25 years of experience in pulmonary, critical care, and sleep medicine. Dr. John is the founder of Sleep Wellness Clinics of America and creator of Sleep Fix Academy, where he helps people reclaim the power of restorative sleep.

We discuss:

✅ Why sleep is the foundation of good health, fitness, and longevity

✅ How sleep patterns change as we age—and what we can do about it

✅ Common sleep disorders like sleep apnea and how to address them

✅ The impact of light, diet, alcohol, and exercise on sleep quality

✅ Practical strategies to improve sleep, including Dr. John's SLEEP NOW method

If you've ever struggled with poor sleep, wake up feeling unrested, or want to optimize your recovery, this episode is packed with actionable insights.

Guest Links:

📘 Dr. John’s Book: Nobody’s Sleeping: Seven Proven Sleep Strategies for Better Health and Happiness

💻 Sleep Fix Academy & Online Course: SleepFixAcademy.com

📱 Follow Dr. John on Social Media: @DrSleepFix (Instagram, Twitter, Facebook, TikTok)

🎙️ Fitness Over 50 with Coach Adam (Subscribe on Apple Podcasts, Spotify, or your favorite podcast platform)

Enjoyed this episode? Leave a review and let us know how sleep has impacted your fitness journey!

Episode Summary:

In this inspiring episode of Fitness Over 50 with Coach Adam, I sit down with martial artist, fitness expert, and mindset coach Chris Malgeri to explore how martial arts principles can enhance strength, confidence, and longevity—at any age. With over 35 years of experience, Chris shares insights on breaking through self-doubt, shifting mindset for sustainable fitness, and integrating movement beyond traditional exercise. Whether you’re curious about self-defense, looking for a new fitness challenge, or just want to stay active and sharp as you age, this conversation is packed with practical takeaways.

What You’ll Learn in This Episode:

✅ How martial arts training goes beyond fighting—it’s about movement, mindset, and longevity

✅ Why anyone over 50 can benefit from martial arts for fitness, balance, and mental sharpness

✅ The role of breathwork, mindfulness, and recovery in staying active for life

✅ How to overcome limiting beliefs that hold you back from trying something new

✅ The surprising connection between martial arts and ballroom dancing for lifelong mobility

Guest Spotlight: Chris Malgeri

Chris is a martial artist, fitness coach, and founder of Synergy Martial Arts. With decades of experience in multiple disciplines, he has helped countless students—young and old—unlock their potential through movement, self-discipline, and mindful training.

📍 Connect with Chris Malgeri & Synergy Martial Arts:

🌐 Website: TheSynergyCenter.net

Resources & Mentions:

📌 Dan Inosanto & Filipino Martial Arts

📌 Bruce Lee’s fitness philosophy

📌 Box breathing & mindfulness techniques

📌 The benefits of ballroom dancing for coordination and mobility

👉 Loved this episode? Share it with a friend and leave a review on Apple Podcasts or Spotify!

Welcome to Fitness Over 50 with Coach Adam! In this episode, we tackle one of the biggest challenges in fitness: why so many people get it wrong as they age—and how to fix it.

Joining me is Steve McKinney, bestselling author, fitness coach, and Brazilian Jiu-Jitsu black belt. Steve has helped thousands of people regain strength and vitality, and today, he shares his 3 W Approach—a simple, sustainable fitness system that works for any age.

✅ The biggest fitness mistakes people make after 50

✅ Why short workouts (as little as 15 minutes) can be more effective than hours in the gym

✅ How walking is one of the most overlooked fat-loss and longevity tools

✅ The power of strength training for lifelong independence

✅ The mindset shift that helps people stay consistent

✅ Why diet plays a bigger role than most people realize

✅ How Steve’s faith shapes his philosophy on health and wellness

💡 “A trained muscle is a trained muscle—whether you’re 30 or 90. It’s never too late to start.” – Steve McKinney

📖 Steve McKinney’s Book: The Gospel of Fitness – Available on Amazon

🌎 Steve’s Website: FitnessAndMore.net

📷 Follow Steve on Instagram: @FitnessAndMoreSTL

🔥 Loved this episode? Subscribe, leave a review, and share with a friend who needs fitness motivation after 50!

#FitnessOver50 #HealthyAging #StrengthTraining #Longevity #WalkingForHealth #WeightLossAfter50 #MindsetMatters