If you have followed me for some time, you know I have been on a journey to get physically in shape for many months. I have tried numerous workout routines, joined a gym, then quit, started streaks, and ended them. There has been a lot of trial and error, but what I am doing right now is working. I have lost 38 pounds, and I am feeling better than I have in years.
The biggest contributor to my weight loss has been my adherence to a Keto lifestyle. Since late November 2025, I have been eating Keto. I aim to keep my total carb count at 20g or less a day. I would be lying if I said that I hit this mark every day. Most days, yes, I can say that I am 20g or less. There are occasions when I go over by a few carbs. And yes, I do allow myself a cheat meal every few weeks just to keep things interesting.
Tracking is very important; I mean, I am a data guy after all. A while back, I purchased a meter that measures glucose and ketones. My current routine is to take my readings every morning when I first get up, before doing anything else. I track these readings in my journal. It helps keep me accountable to myself. I am also very consistent with tracking my food intake. I use an app (currently Cronometer) to enter my food and compute my macronutrients.
I also follow the 16/8 intermittent fasting. I eat between 11 am and 7pm, then don't eat again until 11 am the next day. All of these things have worked together to help me shed the excess weight. I do believe eating Keto is the biggest contributor to my weight loss, but it's not the only thing.
Working out is important as well. This is where I get stuck. I have a hard time sticking to one particular exercise program or routine for too long. I know people who do the same thing day after day. Some walk, some run, and others do some form of strength training. I have tried all these things to varying degrees of success. However, at some point, I inevitably get bored with the routine and find excuses to skip days. When it comes to working out, I am losing the mental game.
Sometimes it's unavoidable. Most recently, I have been on a daily slow jogging streak. A couple of days ago, I noticed my left knee was a bit sore, and my back was tight. Over the next 2 days, I went jogging anyway. Yesterday, my knee did not feel any better, and my back had gotten worse. Normally, this would be where I'd use that as an excuse to take a day off. But this time I didn't.
I went out and did 20 minutes on my trampoline. It felt great, and I didn't notice any pain in my knee or my back afterward. I almost forgot how fun it was to bounce around on that thing. Who knew cardio could be that fun?
This got me thinking about how I should approach fitness now that I am over 50. I have no doubt that 20 years ago, I could have (and would have) just powered through these aches and pains to continue the same workouts. I would do this quite a bit when I used to lift weights. A few aches and pains were a part of the game. Now that I am older, I am beginning to see things a bit differently. As I get older, my mindset is changing.
At this stage of my life, it seems much more reasonable for me to start varying my training. Some jogging, some trampolining, some high-intensity weight training, and some heavy-weight, low-volume strength training. Movements should be varied enough so that I am not placing excessive repetitive stress on any particular joint. Also, weight training should involve more compound movements that focus on functional strength and less isolation work.
The idea is to vary things enough to keep myself moving forward physically without putting too much repetitive strain on any particular body part, joint, or muscle group. For example, since the daily jogging hurts, I can jog every other day and trampoline on the other days. For lifting, I can do some High Intensity Interval Training with lighter weights a couple times a week, then work in some heavier compound barbell movements on other days.
The key is to spread things out, vary the workloads, and listen to my body. At this stage of life, I am not trying to impress anyone with my feats of strength or stamina. I am simply on a quest to move into my golden years in the best shape I can be in. Training for function over anything else seems like the best way to approach my fitness goals.
In fitness, as in life, when something is not working, it's time to pivot.
Are there any things that you've been doing that aren't working anymore? Maybe it's an exercise routine, or maybe it's something totally different. Have you considered a pivot? I'd love to hear your story.
—Daniel