How I Changed the Way I Eat — and What Happened Almost Immediately

Saturday December 20th I ran 9.55 miles on trail at Westwood Park in New Castle. I finished in 2:04, which is a personal best for me.

I was invited out by some Indiana trail running royalty — Marcus Dennis, Brian Holzhausen, and Don Johnson. They dropped me in the first hundred yards, as expected, but I was grateful for the chance to run with them, learn from them, and share the miles.

That run is the part people notice. What matters more to me is what made it possible in the first place.

I’m 65 and a half years old. Eighteen months ago, I wouldn’t have believed I’d be having experiences like that. I assumed decline was just part of the deal. Turns out that assumption was wrong.

The reason isn’t complicated. I changed how I eat — and the results showed up almost immediately.

The Change Was Simple, Not Extreme

I didn’t start counting calories. I didn’t chase supplements or programs. I didn’t add workouts.

I removed most carbohydrates and ultra-processed food. That was the starting point.

Bread, pasta, cereal, snacks, and packaged food disappeared.  Decisively. What replaced them was real food I could recognize.

Low Carb, High Protein — and Enough Fat

Protein became the center of every meal. Beef, eggs, chicken, and dairy showed up consistently.

I wasn’t trying to eat less. I was trying to eat food that didn’t leave me hungry an hour later.

Fat stayed in the diet on purpose. It made meals satisfying and energy stable. Hunger stopped being something I had to manage.

The Results Came Fast

Within the first two months, I lost 35 pounds.

What surprised me most wasn’t the weight loss. It was how it felt.

I wasn’t tired.
I wasn’t weak.
I wasn’t hungry.

Energy stayed level throughout the day. I stopped thinking about food between meals. Recovery improved without me changing how I trained.

That was the moment I realized something fundamental had shifted.

Why I Think That Happened

For years, I ate in a way that kept my body reacting — to sugar, refined carbohydrates, and ingredients that required constant regulation.

Once that friction was gone, the body adjusted quickly.

Weight came off because insulin demand dropped. Hunger disappeared because meals were built around protein and fat. Energy improved because I wasn’t riding blood sugar swings.

Nothing about that required discipline. It required alignment.

What a Typical Day Looks Like Now

My eating hasn’t gotten more complicated over time. It’s gotten simpler.

Most days start with protein. Eggs, meat, broth, or dairy.

Lunch is usually beef or eggs. Dinner looks much the same.

Carbohydrates are limited and intentional. When they’re there, they come from whole foods, not packaged ones.

I don’t snack. I don’t feel the need to.

Why Protein Matters More With Age

As I’ve gotten older, animal protein has become non-negotiable.

It supports muscle, recovery, and resilience. Without it, training breaks you down instead of building you up.

I’m not chasing performance for performance’s sake. I care about being able to move well, recover well, and keep doing hard things.

A Note on Protein Needs After 60

One thing this experience reinforced for me is how important protein becomes as we get older.

When weight came off quickly, protein is what helped protect muscle, support recovery, and keep energy and hunger stable. Training sends the signal, but protein gives the body what it needs to respond.

I’ve written more about this in a separate post that goes deeper into how protein needs change after 60, why common recommendations often fall short, and how to think about protein in practical terms.

If you want the full breakdown, you can read it here:
Protein Needs Over 60: How Much Do Older Adults Really Need?

The Long-Term Effect

The weight loss was fast. The real benefit came later.

Inflammation dropped. Recovery improved. Endurance increased. Strength stayed.

That’s what made long trail runs possible again. Not motivation — fuel.

Why I’m Sharing This

I used to assume getting older meant doing less. Shorter runs. Slower recovery. Fewer chances to say yes when good people invited me along.

Food changed that.

At 65 and a half, I didn’t expect to be setting personal bests or learning on the trail from runners I respect. I expected to be managing limitations.

Instead, I’m managing inputs — and letting the body do what it’s designed to do.

FAQ's

1) What diet change helped you lose 35 pounds in under two months?
I shifted to a low-carb, high-protein way of eating built around real food. I cut out most refined carbs and ultra-processed food and made protein the center of each meal.

2) Did you count calories or track macros?
No. I kept it simple: protein first, carbs low, and enough fat to feel satisfied. I focused more on food quality and consistency than numbers.

3) Were you hungry, tired, or weak while losing weight that fast?
No. That’s what surprised me. I wasn’t hungry between meals, and I didn’t feel fatigued or weak. My energy felt more level across the day.

4) What did you stop eating first?
I removed the foods that were easiest to overeat and hardest for me to handle well: bread, pasta, cereal, sweets, snack foods, and most packaged “ready to eat” items.

5) What does “high protein” look like in real life?
It means every meal starts with a real protein source—beef, eggs, chicken, fish, or dairy—and I eat enough of it to stay full for hours. Protein is the anchor, not an afterthought.

6) What do you eat in a typical day?
Most days are repetitive: eggs and/or meat for breakfast, a protein-centered lunch, and a protein-centered dinner. Carbs are limited and intentional, usually from whole foods rather than processed foods.

7) Do you eat any carbohydrates at all?
Not really,  far less than I used to, and I’m selective. I’m not trying to “win” a diet label. I’m trying to eat in a way that keeps energy stable and supports training and recovery.

8) Why did you keep fat in your diet?
Because it helps meals actually satisfy you. For me, low carb works best when I’m not also trying to be low fat. That combination is what helped hunger fade.

9) How did this change affect your running and recovery?
Recovery improved and energy became more predictable. Over time, that made it easier to train and show up for longer runs. The run is the visible result, but food is the base.

10) Is this safe for everyone, especially older adults?
Not necessarily. People have different medical histories and medications. If you have diabetes, take blood pressure meds, have kidney disease, or have a complex health situation, it’s smart to talk with your clinician before making major changes.

11) How fast did you notice results?
The weight loss was fast—within the first two months. The deeper benefits showed up over time: fewer cravings, fewer energy swings, and better recovery.

12) What’s the simplest place to start if someone wants to try this?
Start by removing ultra-processed food and making one meal per day protein-first. Keep it simple for a couple weeks before changing everything at once.