As the years pass, it becomes increasingly difficult to ignore the changes in our bodies. No longer can I blame the mirror for not reflecting the 35-year-old I imagine in my mind, or rely on a quick fix to restore my youthful shape.
Life milestones, from menopause to medication, injuries, and the pressures of daily living, often lead to weight gain. With each passing year, the pounds seem more stubborn, and shedding them becomes more challenging. At 56, I was feeling the weight of these changes—both physically and emotionally. Once athletic and slim, I had watched myself slowly transform, leaving me frustrated by the woman staring back at me in the mirror.
However, it wasn’t just the appearance I had to worry about. My latest blood tests revealed troubling signs. My cholesterol levels were rising, with both total cholesterol and LDL (“bad” cholesterol) increasing—an alarm bell for heart disease and strokes.
In September 2024, I turned to Mounjaro, the latest weight-loss drug hailed for its effectiveness. Although the side effects were unpleasant, I lost four pounds within a week. But instead of relying solely on a pharmaceutical shortcut, I decided to pursue a more traditional, sustainable approach—diet and exercise.
With a challenge in front of me and a 10-week deadline, I set my sights on improving my health and reversing the effects of age. I wanted to see if it was possible to age-proof my body—or perhaps even turn back the clock.
Getting Started: The Consultation and Plan of Action
I was lucky enough to secure twice-weekly weight and resistance training sessions at Evolution, the gym run by The Telegraph’s fitness columnist Matt Roberts. Additionally, I worked with dietitian Nicola Marsh to craft a balanced, sustainable nutrition plan. My progress would be tracked using regular blood tests, a liver scan, and a body-composition scan.
When I started this journey, I weighed 12st 3lb, with a total cholesterol level of 7.25 and an LDL of 5.6—far above the recommended limits. While my liver function and blood sugar were in the healthy range, my overall health clearly needed attention.
The plan began with strength training. A study from Brigham University found that weightlifting just three times a week can make you look eight years younger by improving muscle mass and cellular efficiency. Roberts emphasized that building strength not only supports metabolism and bone density but also helps regulate blood sugar. I also added Zone Two cardio, which involves working at 60-70% of maximum heart rate, through fast walks with added weight.
I also knew my diet was crucial. Roberts advised against drastic calorie cuts or extreme low-carb diets, instead suggesting I focus on eating sufficient protein to fuel my muscles. My primary goal was to tackle visceral fat, which increases the risk of heart disease and Type 2 diabetes.
For my eating plan, I adopted the Harvard Healthy Eating Index, which scores foods based on their nutritional value. Whole grains, vegetables, fruits, and fish earned high scores, while sugary drinks and processed meats scored poorly. My starting score was 47 out of 70, indicating room for improvement, especially in whole grains, pulses, and alcohol consumption.
The Diet and Exercise Overhaul
With Marsh’s guidance, I revamped my daily routine. Breakfast became oatmeal with berries and chia seeds, a meal rich in fiber that helps lower cholesterol. I also added Benecol yogurt, which contains plant sterols that assist in lowering cholesterol levels.
Throughout the week, I committed to one vegetarian day and swapped all white carbohydrates for wholemeal options. I also aimed for three alcohol-free evenings per week. Keeping track of my food and exercise habits on an online form helped me stay accountable.
The changes in my diet were noticeable almost immediately. Swapping my usual toast and jam for fiber-rich oats helped curb my mid-morning cravings. Lunch became a protein-packed three-egg omelette or a Greek salad, while snacks were healthy, like dates, pears, or cashews. Dinner focused on lean protein and vegetables, with half my plate dedicated to greens.
Perhaps the most significant change was reducing alcohol consumption. I used to unwind with a glass of wine, but I began substituting it with non-alcoholic alternatives. This helped me reduce my overall intake and made me realize how easy it is to stick to a healthier routine when there are satisfying options.
Within just a few days, I noticed improvements in my sleep quality and energy levels, which was fortunate, as my personal trainer Rory Hudson was pushing me harder than ever in the gym. Hudson’s workouts, which included dumbbells, kettlebells, squats, and lunges, made me feel stronger and more energized.
Overcoming Plateaus and Reaching Milestones
In the second month, I hit a plateau. While I had successfully maintained the four pounds I lost from the drug, progress slowed. Frustrated, I had a moment of rebellion, indulging in a piece of toast with butter and honey, along with a large glass of wine. Despite my setback, I continued pushing forward.
At my mid-point check-up, my dietitian noted my frustration but reminded me that health improvements are more than just numbers. As I moved my scale out of sight and reduced my weighing frequency, I began to focus on other signs of progress: my growing strength, increasing energy, and enhanced muscle tone.
The Final Stretch: Results and Reflection
By the third month, my trousers were literally falling off me, and I felt stronger and fitter than ever. In fact, when I visited New York, my partner commented on how much smaller I looked. I stayed committed to my routine, even during the trip, making healthy food choices and squeezing in gym sessions whenever I could.
The culmination of my efforts came just before the holiday season, with a final round of blood tests, scans, and measurements. My cholesterol had improved slightly, dropping from 7.25 to 6.8, with my LDL falling by 20%. I lost a total of 10 pounds and 4.7% of my body fat. My BMI, once categorized as obese, was now considered overweight—progress in the right direction.
While I still have more work to do, this journey has shown me that it’s possible to make lasting changes at any age. It’s not about achieving perfection, but about making gradual, sustainable improvements that support a healthier future.
This experience has taught me that weight loss and health are long-term commitments. The changes I’ve made are only the beginning. I may not have turned back the clock, but I’ve certainly made strides toward a healthier, stronger version of myself.
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