I will turn 62 soon and began my transformation 5 years ago when I started working out and changed my diet completely. After I lost 55 pounds in about 4 1/2 months my body fat was still over 20% but I had lowered my blood pressure to low normal without medication. I continued to work out (strength, circuits, and cardio) five days/week. I have gained 30 pounds but my body fat percentage at last measurement (7 site skin-fold by the same person each time) was 16.8% and has been as low as 14.4%. For my age, 16.8% is two steps above "Excellent". I have put on a lot of muscle. My diet continues to be "clean" with the following macros. C:45%, P: 35%, and F: 20%
One year into my transformation I asked my primary care physician to measure my hormones because I didn't think I was progressing as much as I should. The result was TRT/HRT that is working. By every measure, I am better than I was when I was forty. My BP is better; my lipids are optimal without meds; I am stronger; I have more muscle; I am more effective in my work. People regularly estimate my age lower than it is. More importantly, people at work have stopped asking me if I am about to retire as they did 5 years ago.