Can you truly change and reshape your body in your 50's?

Motivation ebbs and flows. Dedication does not. I’m training for a triathlon right now, there’s some days I really don’t want to go run 10 miles or bike 40 or swim for an hour straight, but I just fricking do it.

It’s really that simple. Notice I said simple, not easy. Once I start, my mindset is im here, there’s no reason to waste my time if I’m going to do it anyway. At some point you just have to decide to get to work

It sounds like your goals will be achieved in the kitchen and on a food scale. Find a simple eating/food prep routine you can stick to...do not look at any changes as temporary. Allow yourself to eat things you like in ways that conform to your plan. For example, I love ice cream and don't ever plan on not eating it if it's available. I make lower calorie ice cream with high protein ingredients/supplements and work that into my macros for the day. And if I deviate from the plan, I will compensate the next day or later in the week.

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Can you truly change and reshape your body in your 50's?b

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I did a 180 on my body & health in my 40s so you can do it in your 50s. Just gotta get started and make yourself do it every day. Tell yourself no excuses or bullshite and just get it done one day at a time.

Getting your testosterone optimized would 100% help you with the drive you are currently lacking. It did for me.

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have a number of health problems, including diabetes.

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This alone should scare the shite out of you. Diabetes is bad news all around and you should get your A1C within range asap. Trust me. I deal with those patients every day and see the damage it does.



10k steps a day
Count calories
1g protein per lb of desired weight
Limit diet to meat, veggies, eggs, fruits, Greek yogurt, and high protein snacks. You’ll see results in no time and that will give you the want to keep going.

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I'm sick and tired and really want to change my health dramatically. I'm a veteran under VA care, so I don't have the best doctors. I would like to lose 100 lbs, but i'm not sure if that is possible because i carry a lot of muscle mass from my powerlifting days.

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prolly not nearly as much as you think unless you used the hell out of steroids.

but yes 100%

why cant you treat your testosterone yourself? simply going trt clinic route?

why cant you help your diabetes by going almost fully carnivore and long fast?

thyroid will prolly be helped with the weight loss

so lets boil this down to actionable steps because yes you 100% can reshape your body in your 50s. Lets try this for 30 days. starting may 1st. until then try and hit these things but for the full month of may, no excuses no matter what!!

1) lets start getting 8 hours of sleep every night. You can supplement with magnesium to help you sleep. You prolly have sleep apnea so i would not do anything like melatonin. Lets set a real sleep schedule and try and get 20-30 min of quite time with no blue light before bed. Good sleep hygiene with no lights or a mask on, a cold room and using the restroom right before trying to sleep. Make this consistent times and consistent wake up times.

2) lets up the steps to 8k per day no matter what

3) lets go carnivore shooting for 150g protein a day and eating in a 4-6 hour window every day. I want you to eat the lean protein first, then green veggies. I want you to sit down to eat. no phone, no tv, no electronics. Enjoy the meal, either by yourself or your wife. no distractions. I would set your eating window to what you find manageable. for most that is going to be a snack after work to brake the fast and a sit down meal with the family. then whatever is needed before bed to get the macros in.

4) sounds like you have a background in lifting. we want you to be able to still move and not beat yourself down with the lifting. so pick a plan that is doable for your specifically. perform it 3x-4x per week. I would suggest something nice and easy not something crazy. like ppsa grasshopper but with very lite weight.

5) find another doctor that is non VA or a TRT clinic that is willing to treat you without insurance. or be willing to treat yourself. set a goal to have an appointment by the end of may.


Can you do something like this? seriously we can help you but its all going to come down to putting in the work. We can help you with accountability too and mela prepping etc but you have to be willing to commit.

I had similar situation a few years ago. Without all of the details, I did a 180 on my body (and also on my mind). You only have to do one thing. Commit. Commit to eat better and get moving. This board s full of folks from 20 to 70 who have turned their bodies around with a commitment to better nutrition and exercise. Meds and supplements can help but the foundation is diet and exercise. Not only will you feel better physically, your outlook on life will improve. You will develop a confidence you didn't know you still had. There is no better time to start than today. I am pulling for you. Good luck.

A lot to unpack here but you are going to have a few advantages someone who hasn't lifted before won't have.

One, is below that 100 pounds you want to lose is going to be some muscle that you built during your power lifting days. Its there just hidden.

Two, you are going to have muscle memory (which is very real) from your power lifting days and it will re-activate once you start being consistent.

I would really get the thyroid checked first because that to me is a bigger issue than the test levels in the beginning. Cleaning up diet will help both but you have to be consistent but depending on what your thyroid issue is and levels you might need some help medically no matter what you do (you don't want to get stuck doing all the right things and not seeing results and spinning your wheels if the issue can only be resolved by thyroid medication(s).

There are a lot of people on here who can help you. Don't be afraid to ask questions.

I am in better shape at age 50, than I was at 40. 40lbs lighter as well.

Get a workout plan, and follow it. You were a powerlifter, you know what to do.

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Supplements

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Boron seems to be a go to here to boost free T. I have been on it for a year with no issues.

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testosterone levels are 250 ish

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You could look at TRT, life changer for many.

I’m 55. Last February I had gotten up to 271 pounds. I was eating crap and drinking several IPA’s every day. Surprisingly my A1C was good but my cholesterol and triglycerides were through the roof and my liver enzymes started to elevate. I knew I needed to change.
I quit the beer. Started focusing a lean protein and vegetables. Cut out bread. Drink 6 liters of water per day. Lift 5-6 days a week and run 3-4 days a week.
My weight is down to 198. I went from running 12:30 miles to doing a 10k in 55 minutes and my lab work is great.
Like Mingo said, it’s simple but not easy. Some days I don’t feel like doing it but go to the gym. I make a deal with myself go for 15 minutes and if you are ready to go, leave. I always finish the workout.
Good luck to you. Small changes can wield big results if you are consistent.

thanks everyone for their advice. Sometimes you just need to hear it from other people.

Based on the comments, I am starting a high protein regimen and eating cleaner starting Monday. I will up my steps to 10k. I will start the Boron supplements.

I've set a simple goal for myself, lose 10 to 15 lbs for the month of May. Hopefully, this will set me up for a long-term change.

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Can you truly change and reshape your body in your 50's?

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Yes. Get a DEXA scan (sounds like you might have already?) and then create a target body composition off of that (777 will probably tell you to make that target 18 or 19%).

With the proper diet (protein forward), proper sleep, proper hypertrophic workouts and some HIIT thrown in, you should be able to hit your target in 12-18 months. That, by definition, will constitute a "true change and reshaping".