What I Actually Eat — and Why (Answering a Reader’s Question)

After I shared my experience running my first 50k at 65, a reader named Steve asked a fair and reasonable question:

“Can you be more specific on exactly what you eat, portions, and when?”

I want to answer that clearly, because vague answers aren’t helpful.

This isn’t medical advice and it’s not a prescription for anyone else. It’s simply what I eat, why I eat this way, and how it supports my health, training, and recovery at this stage of life.

I Start With What I Don’t Eat

My diet begins more with what I don’t eat than what I do.

• I don't eat any Ultra Processed Foods
• I don't eat ANY seed oils
• I don’t eat foods with ingredient lists.
• I don’t eat foods made from raw ingredients that have been heavily modified for the industrial food system.
• If I have to debate what something is or how it was made, I usually skip it.

This one decision removes most ultra-processed food, seed oils, refined carbohydrates, and packaged “nutrition” products. Once those are gone, what’s left is surprisingly simple.

From There, I Eat Keto — Real Food, Not Products

After removing industrial food, I eat keto: mostly fat and protein, with leafy vegetables.

I don’t count calories. I don’t track macros. I don’t weigh portions. I eat until I’m satisfied and stop.

Eating nutrient-dense food makes that possible. When food actually nourishes you, hunger and cravings tend to quiet down.

How My Day Usually Starts

Most mornings start the same way, and I’m specific about this because clarity matters.

I drink a cup of kefir first. Then I pour a quart of homemade chicken broth — and sometimes beef broth — into a thermos and take it with me. I sip on it throughout the day. I also drink coffee.

I don’t drink broth as a “hack.” I drink it because it’s real food. It provides protein, collagen, and minerals, and it fits naturally into how I eat.

Protein: How Much I Actually Need at 160 Pounds

This is where things get more concrete.

I currently weigh about 160 pounds, and as we age, protein needs don’t go down — they go up. Based on the research summarized in our earlier post on protein needs for older adults, a reasonable target is roughly 0.5–0.7 grams of protein per pound of body weight per day.

For me, that means roughly 80–110 grams of protein per day, depending on activity and training.

That sounds like a lot to some people, but it’s straightforward when protein comes from real food.

• A grass-fed New York strip provides roughly 45–70 grams of protein on its own.

• A quart of chicken or beef broth adds additional protein and collagen that support connective tissue.

• Eggs, leftover steak strips, pasture-raised chicken, and kefir fill in the rest.

I don’t hit that number with powders or bars. I hit it by eating food.

Midday: Usually No Lunch

I usually don’t eat a formal lunch. That’s not a rule — it’s just how things work out.

If I’m hungry midday, I’ll eat something simple:

• eggs

• cold steak strips from the night before

• occasionally nuts

I don’t snack out of habit. I eat when I’m hungry, and that doesn’t happen often when meals are protein-dense.

Dinner Is the Anchor

Dinner is where most of my calories and protein come in.

I’m not exaggerating when I say I eat a grass-fed New York strip four to five nights a week. It’s filling, nutrient-dense, and easy to build a meal around. On the other nights, I’ll make another keto dish with beef or our pasture-raised chicken.

Most nights also include a large salad. I make my own dressing every time, usually with an olive oil base. That single habit eliminates a lot of hidden seed oils and additives.

This is also where Tyner Pond Farm fits naturally. We raise 100% grass-fed beef on pasture because this is the kind of food I want to eat myself — food that supports strength, recovery, and long-term health.

Timing: A Natural Eating Window

Aside from the morning kefir and broth, I generally eat within a loose window of about 1:00 to 7:00 pm.

This isn’t strict. I don’t force it. It’s simply where my appetite lands when I eat this way.

The Biggest Change: No Hunger, No Cravings

The most important thing to say is this:

I’m never hungry.
I don’t have cravings.
I don’t find myself wanting cookies, pasta, bread, or packaged food.

That wasn’t true before...

For me, focusing on real, unprocessed food — especially adequate protein from grass-fed beef — removed the constant mental noise around eating. It simplified my days and made this sustainable.

That’s the honest answer to Steve’s question. Not a plan. Not a promise. Just what I actually eat, and why it works for me.

Frequently Asked Questions

Is this a diet plan or medical advice?

No. This is not a prescription or a recommendation for anyone else. It’s a description of what I personally eat and what has worked for me. Anyone with medical conditions should work with a healthcare professional they trust.

Why do you start by focusing on what you don’t eat?

Because removing ultra-processed food eliminates most of the problems before you ever worry about macros or portions. If I don’t eat foods with ingredient lists or industrially modified ingredients, the rest becomes much simpler.

Why do you eat keto instead of a higher-carb diet?

After removing processed food, keto is simply where my appetite and energy settled. Eating mostly fat and protein keeps me full, steady, and free of cravings. I didn’t choose it for ideology — it’s just what worked.

How much protein do you aim for each day?

At about 160 pounds, I aim for roughly 80–110 grams of protein per day, based on research showing that older adults benefit from higher protein intake to maintain muscle and function.

I don’t track this precisely. I reach it naturally by eating protein-dense foods like grass-fed beef, broth, eggs, chicken, and kefir.

Why do you drink a quart of broth every day?

Broth is real food. It provides protein, collagen, minerals, and salt, and it fits naturally into my day. I put it in a thermos and sip it throughout the day rather than treating it as a “meal.”

Does broth count toward protein intake?

Yes. Broth contains protein, including collagen-rich amino acids that support connective tissue. It’s not a replacement for meat, but it meaningfully contributes to daily intake.

Why grass-fed beef specifically?

Grass-fed beef is nutrient-dense, filling, and doesn’t require packaged food. A single New York strip provides a large portion of my daily protein needs in one simple meal.

It’s why we raise 100% grass-fed beef at Tyner Pond Farm — because this is the kind of food I rely on myself.

Do you count calories, macros, or weigh food?

No. I eat until I’m satisfied and stop. When food is nutrient-dense and unprocessed, appetite tends to regulate itself.

Do you really eat steak 4–5 nights a week?

Yes. I’m not exaggerating. Grass-fed New York strip is one of the easiest ways for me to meet protein needs without hunger or cravings.

Why don’t you eat lunch most days?

It’s not a rule. I simply don’t get hungry midday when I eat this way. If I do, I’ll eat eggs, leftover steak, or something equally simple.

What’s the biggest change you noticed?

I’m never hungry, I don’t have cravings, and I don’t think about food constantly. That mental quiet was unexpected — and it’s what made this sustainable.