Introduction

At this point in my life I have mastered the art of weight management however this was not always the case. Throughout my 60 year lifespan my weight was up and down like a crazy roller coaster. The worst period in my life where I gained the most weight was in my 40’s and early 50’s. At my worst I was close to 260 lbs. Since I am only 5’ 6” tall, that is considered to be serious obesity. I was also walking around with chronic inflammation which in my case results in psoriasis flare ups which were often serious enough to require medication. 

In Feb 2017 everything changed for me when a very special person in my life unexpectedly passed away. I never found out the exact cause of death but my guess was she died in her sleep from a pulmonary embolism. Keep in mind this person always reminded me about my weight and overall health. That was my wakeup call which resulted in a total lifestyle overhaul and what I would refer to as a total body transformation.

With this in mind I think some of the info that I can share in blog posts like this might be helpful to some people who are struggling with similar weight and health issues. 

Images below were taken between 2014 and 2016

After I woke up and realized it is time to change

Images below were taken from 2019 to 2024.

On the far right I was at my leanest.

Below are some key strategies from an AI based search to stay lean in your 60’s

Staying lean in your 60s is absolutely possible with the right approach! Here are some key strategies:

1. Prioritize Strength Training

Building and maintaining muscle is crucial as you age. Resistance training (like weightlifting or bodyweight exercises) helps preserve muscle mass and boosts metabolism.

2. Focus on Protein Intake

Eating lean proteins (chicken, fish, eggs, beans) supports muscle maintenance and keeps you feeling full longer.

3. Stay Active Daily

Incorporate walking, cycling, swimming, or yoga to keep your metabolism active and maintain mobility.

4. Watch Your Calories

Metabolism slows with age, so portion control and choosing nutrient-dense foods (vegetables, whole grains, healthy fats) help prevent weight gain.

5. Manage Stress & Sleep Well

Poor sleep and high stress can lead to weight gain. Prioritize quality sleep and relaxation techniques like meditation.

6. Hydration & Recovery

Drink plenty of water and allow your body time to recover after workouts.

Consistency is key! Want to dive deeper into a specific area? 🚀

Let’s take a deeper dive into each of the strategies listed above and my approach that I still adhere to almost 8 years later. Keep in mind I went from 252+ to my ideal weight which ranges from 162-164. If I try to drop below 160 lbs.  I am not a happy guy so this is where I am at for now.

Prioritize Strength Training

I agree this is a very important approach and key strategy and this is what I do religiously for the last 7 years and for as long as I am able to as I continue to age.

1. Resistance training 3-4 days per week for 35-45 min using a full body workout. 
2. Circuit training with very little rest in between sets
3. Movements which involve multiple major muscle groups
4. Fasted workouts whenever possible as early as possible in the day
5. When I say fasted I mean no heavy meals before a workout
6. Prior to my workout I usually have coffee with C8 MCT oil and some collagen
7. On my off days I do stretching and push-ups (approx 3-4 sets of 50-70 reps)

I still practice intermittent fasting and aim for the 16/8 approach on most days. I also leverage this fasted state to tap into any stored fat for energy as much as possible. When fasting insulin levels are low which makes it possible to utilize fat or ketones for fuel.  

Focus on Protein Intake

This is key mainly because as we age it is harder to utilize protein to build muscle. With this in mind I usually try to have 30-40 grams of quality protein with each meal. My first meal of the day is a smoothie but not your ordinary high sugar treat. It is definitely a nutritious protein packed meal at approx 650-750 calories. My goto Protein powders are from Equip and Transparent Lab. Both are very clean sources of premium protein from grass fed cows (but also very expensive).

For my other meals I usually go with lean organic chicken breast, pasture raised eggs, grass fed (100%) beef, organic turkey, and fresh caught salmon. To add some extra protein I will go with chickpeas, greek yogurt, or lentils

Stay Active Daily

This is another key to managing blood glucose and fat storage. I usually try to get in 7-8K steps a day at a min and I will usually accomplish this with 2 x 30-35 min sessions. I try to walk outdoors with my dog as much as possible and also will walk on an incline treadmill too. I try to maintain a pace of 3 MPH.

Also as mentioned earlier daily push-ups or other body weight exercises like air squats or rebounding. In addition I stand most of the day using a standing desk when I work.

Watch Your Calories

Diet and nutrition is key and there is no way anyone will ever be able to stay lean after 60 if you consistently consume more calories than you burn on a given day. I usually do not go crazy tracking my calories because I am pretty good at the eyeball method when it comes to balancing macros and portions on my plate. The key is definitely portion control because it is very easy to overeat esp. If the meal contains too many carbs. This is why you should prioritize protein and then low glycemic fiber rich whole food carb sources and healthy fats. The exact ideal macro balance will vary from person to person so you need to find what works best for you.

Zone 2 Cardio

As part of my daily activities I include Zone 2 Cardio 7 days a week. 

I usually push for 2 sessions per day and try to maintain the ideal heart rate for my age. A typical day for me will include a 30-40 min brush walk in the morning with my trusty dog Dallas and then another 30-45 min brisk walk in the evening. Depending on the weather and my mood the second session will either be outdoors or on an incline treadmill. I also live in a neighborhood where there are some decent inclines which helps maintain the heart rate in the ideal zone 2 range

Some additional info about Zone 2 cardio below from an AI search

Zone 2 cardio is a form of moderate-intensity aerobic exercise where your heart rate stays between 60% to 70% of your maximum. It’s often described as the sweet spot for endurance training because it improves fat metabolism, cardiovascular efficiency, and overall fitness without excessive fatigue.

Key Benefits of Zone 2 Cardio:

• Boosts endurance – Strengthens the heart and improves oxygen utilization.
• Enhances fat burning – Encourages the body to use fat as a primary fuel source.
• Supports recovery – Easier on the body compared to high-intensity workouts.
• Improves metabolic health – Can help regulate blood sugar and insulin sensitivity.

How to Train in Zone 2:

• Brisk walking, jogging, cycling, swimming, or rowing are great options.
• You should be able to hold a conversation while exercising—if you’re gasping for air, you’re likely in a higher zone.
• Using a heart rate monitor can help track your intensity more accurately.

Zone 2 training is gaining popularity because it’s effective, sustainable, and easy to recover from. Want to explore how to incorporate it into your routine?

Manage Stress & Sleep Well

Stress management and quality sleep are without a doubt the key to a long healthy life. Too much stress raises cortisol levels and that combined with other hormonal imbalances will make it very difficult to utilize fat for energy. Poor stress management will also make it harder for your body to get proper restful deep sleep which is when the body undergoes healing and recovery.

I try to maintain a consistent sleep schedule and disconnect from anything that can interfere with preparing the mind and body for restful sleep at least 1-2 hours before bedtime. 

Below are some of the steps that I feel help

1. If you are not able to avoid blue light in the evening then wear special glasses that block blue light
2. No eating at least 2-3 hours before bed (your body cannot get proper rest if you go to bed with a full stomach)
3. Go to sleep and wake up at the same time every day and aim for 7-8 hours of sleep each night
4. Sleep in a dark room and turn off as many electronic devices as possible
5. Try to maintain temp in you room to be between 67-70 F

Hydration & Recovery

I learned the hard way that maintaining proper hydration is king. It is very easy to become dehydrated and when this happens everything gets out of balance within the body and your vital organs are not able to function properly.

Below are some daily practices to help maintain hydration

1. Start each day with purified water with lemon and some sort of sea salt that contains all of the trace minerals. Aim for at least 12-18 ounces.
2. Try to avoid caffeine late in the day and limit the amount you consume on a daily basis
3. If you sweat a lot then add quality electrolytes to your water throughout the day
4. Drink some water before each meal
5. Maintain proper sodium to potassium balance

Final Thoughts

Nobody said this was going to be easy and without a doubt the older we get the harder it gets to stick to a lifestyle that allows the body to properly utilize food for energy. The human body is very efficient at storing fat and we all need some body fat in order to survive. The key is to be able to tap into our fat storage when needed to maintain our weight in a healthy range and to also utilize fat for fuel in between means and when we rest and recover (sleep).

I hope this info comes in handy for anyone who is struggling to stay lean after 60!