Case Study
66-Year-Old Apollo Lost 40 Kg Fat, Built a Defined Body and Reversed Pre-Diabetes
Insights from a customized protocol of a mature ethnic man who lost significant visceral fat and gained lean muscles in 6 years, measured by DEXA scans
Among my many stories about fat loss and muscle gain, this case study is a distinctive account. It portrays the remarkable journey of a 66-year-old retiree who, with the guidance of a sports coach, psychologist, and dietician, managed to shed visceral fat and build lean muscle through healthy lifestyle adjustments. It’s a story of inspiration that sets itself apart in health and fitness domains.
I met Apollo at a tech conference in Hannover, Germany, as my annual CeBIT speaking engagements. He was originally from Greece, in his fifties, knowledgeable, full of energy, and appeared healthy.
When he found out I was from Australia during dinner, he told me it was his dream place, and he wanted to move there once his teenage kids grew up. Interestingly, he mentioned having some relatives from Greece in the city where I lived.
Until his mid-50s, we maintained correspondence via email and social media, but one day, he shared that he had been diagnosed as prediabetic with metabolic syndrome. He said his metabolism acted like a snail.
He sent me some photos in which I couldn’t recognize him. He had put on significant weight, and his face had become noticeably more wrinkled. He also talked about facing issues with his vision, requiring him to wear glasses.
Apollo aimed to transform his life and was resolute about relocating to Australia. Being a cybersecurity specialist in the technology sector, I forwarded his CV to a corporate client in the technology business. Impressed by his expertise, they arranged a teleconference with him and extended an invitation to Australia and a work visa.
He successfully migrated to Australia with his Italian wife. Two years later, he submitted an application for permanent residency, which was approved. In his first year, I introduced Apollo to my friend Adrian, a fitness coach with a track record of assisting many mature clients in shedding fat and reversing their metabolic issues.
Adrian worked closely with Apollo, focusing on his fitness, diet, and stress management, and connected him with a dietician and a stress management psychologist. He became part of the community and met several friends like Mark and Lucy, who reversed their diabetes by joining fitness activities.
Within two years, his blood sugar, blood pressure, insulin, lipids, and cortisol levels returned to normal. He was no longer considered prediabetic or metabolically disadvantaged.
With newfound enthusiasm and six years of financial stability, Apollo received a volunteer package from his employer and opened a consultancy business in the cybersecurity field.
This new lifestyle inspired him to elevate his fitness and health to the next level. He wanted to understand and use some of my wellness protocols and join my fitness and sensible biohacking community. His primary objective was to achieve his target weight while building lean muscle mass and preventing metabolic disorders.
After dedicatedly participating in my fitness community for several years, Apollo received a pleasant surprise on his 66th birthday. Adrian, who regularly assessed his body composition, including fat, muscle, and bone density through multiple DEXA scans, informed him that he had successfully reached his desired fitness goals.
This exciting news inspired Apollo to host a grand celebration to commemorate his remarkable metabolic health progress, which had now returned him to a state of physical vitality reminiscent of his youth in his 20s. Like me, he felt younger as he got older.
Given the importance of his accomplishment and the valuable insights his transformation offers, I’d like to share his protocol briefly, highlighting the key steps that enabled him to attain his desired physique and enhance his cognitive acuity in his mid-sixties.
In the next sections, I will introduce five essential measures with key points that can facilitate visceral fat loss, gain lean muscles, mitigate the risks of metabolic syndrome, and promote improved cognitive function.
5 Steps to Lose Fat and Gain Muscles After 50s
This case study of a mature man who not only transformed his physical health but also experienced improvements in his cognitive function and relationships with loved ones. I believe that his practical, principle-based protocol can be tailored and applied by others seeking similar outcomes.
Step 1 — A Personalized Mediterranean Diet with a Twist
Apollo started his improvement journey towards better health with a unique Mediterranean diet, thoughtfully tailored by a dietician specializing in nutritional biochemistry and addressing metabolic conditions in mature people.
After thorough assessments and a review of Apollo’s medical history, the dietician recommended an Australian variation of the Mediterranean diet, which only includes whole foods from organic plant or animal sources, which was easy to find from the local farms where he lived.
This modified diet included the consumption of abundant vegetables (excluding potato, corn, and FODMAPs), limited fruits, fish, seafood, lean meats from turkey, chicken or lamb, bone broths, eggs, and occasional organ meats like liver, heart, brain, or kidneys, ensuring an adequate intake of protein, moderate healthy fats, and a minimal amount of carbohydrates sourced primarily from vegetables, including essential vitamins, and minerals.
A pivotal part of the dietary strategy involved eliminating processed foods, refined carbs, and grains, including pasta and pizzas he used to love. To satisfy his sugar needs, the dietician advised Apollo to consume low glycemic index fruits, such as berries, kiwi fruit, apricots, cherries, and grapefruit, as a wholesome dessert.
As advised by the dietician, Apollo enjoyed a spoonful of Manuka honey paired with three tablespoons of organic dairy cream with low glycemic index fruits for a daily sweet treat.
Breakdown of Breakfast, Lunch and Dinner
First, they stopped eating out and multiple snacks, sticking to only three meals daily.
In Apollo’s daily menu, his breakfast featured two organic fresh eggs, a slice of Feta cheese, half a cup of marinated olive oils, half avocado, a cup of yogurt mixed with organic oats, a spoonful of chia seeds, pumpkin seeds, sunflower seeds, blueberries, and an assortment of nuts like almonds, pistachios, walnuts, or hazelnuts.
He had hearty salads accompanied by proteins, including turkey, fish, seafood, chicken, or lamb for lunch.
His dinners consisted of home-cooked vegetables and herbs paired with one of these delightful meat options with olive oil, ghee, or butter, and all were prepared using recipes shared by his dietician and cooked by his wife.
Step 2 — Rejuvenating the Body and Mind through Restorative Sleep and Meditation
Apollo’s path to better health took a significant turn as he addressed chronic stress and inflammation by focussing on restorative sleep and starting mindfulness practices, notably meditation.
Unbeknownst to him, Apollo had been grappling with sleep apnea for years, leading to elevated cortisol levels, which can be detrimental to health. Thanks to the guidance of his psychologist and a sleep specialist, this condition was promptly identified and treated.
Apollo made some essential lifestyle changes. He decided to bid farewell to alcohol, which he had previously consumed socially.
Inspired by the advice of his psychologist, he recognized the role alcohol played in affecting his sleep and thus chose to abstain. Additionally, he reduced his caffeine intake, opting for green or black tea as an alternative to his coffee routine.
Furthermore, Apollo started mindfulness and meditation, dedicating a daily 30-minute practice to create a tranquil space after work.
He learned to observe his behavior through meditation, honing his awareness of sensations like hunger, thirst, cravings, and various emotions, allowing him to lead a more mindful existence.
These adjustments to his lifestyle, including quitting alcohol, reducing caffeine consumption, and adopting a regular meditation practice, collectively led to a significant improvement in the quality of his sleep.
These changes not only enhanced his sleep but also had a profound impact on reducing his stress levels and lowering chronic inflammation. Apollo’s mood brightened as a delightful bonus, signifying a holistic transformation in his well-being.
Step 3 — Tailored Fitness Program for Lasting Health
Apollo’s past life had been devoid of regular exercise, primarily due to the demands of his job and family responsibilities like raising his kids in Europe.
However, his fitness journey took a remarkable turn when Adrian, the fitness coach, introduced him to a personalized exercise regimen that included Apollo’s favorite activities, making fitness enjoyable and sustainable.
Apollo had always been passionate about sports, including swimming, tennis, golf, and soccer. However, his fitness level didn’t align with his love for these sports.
With Adrian’s guidance, he started a six-month journey to build aerobic and anaerobic fitness within a gym setting. During this time, Apollo’s progress was measured using key metrics like VO2max, heart rate variability (HRV), and muscle composition.
With newfound confidence in his physical capabilities, Apollo began integrating these sports into his life. He dedicated an hour to swimming each morning before heading to work, relishing the invigorating experience.
On weekends, he enthusiastically indulged in a round of golf, a game of tennis at the local club, and spirited soccer matches with his mature friends in the community yard at weekends. Engaging in these sports rekindled his vitality and vibrancy, providing a physical boost and immeasurable joy.
As Apollo prioritized his health, he introduced additional elements to his fitness routine. This included embracing activities like moderate weightlifting, calisthenics, and a bit of high-intensity training on the trampoline.
Furthermore, he explored yoga, Pilates, and Martial Arts, taking his fitness journey to new heights. Apollo achieved his ideal physique through this personalized fitness program and nurtured lasting fitness, health, and well-being improvement.
Step 4 — Enriching Life with Hobbies and Leisure Activities
Apollo’s life transformation extended beyond health and fitness, encompassing vibrant hobbies and leisurely pursuits. When he acquired a house with a spacious backyard, he engaged the services of a landscape designer to create a splendid garden, which quickly became his sanctuary.
Gardening became a beloved hobby, and he soon began cultivating his vegetables and herbs, relishing the fulfillment of nurturing his green space.
Eager to connect with his Greek and Italian friends from the community, Apollo initiated Aussie BBQ gatherings in his picturesque garden. These gatherings were infused with joy, laughter, and traditional music, often culminating in spontaneous garden dances that celebrated the rich multicultural tapestry of his friends.
During his initial years in Australia, Apollo enjoyed the relaxing experiences of sauna and spa sessions offered at the local club. However, his busy schedule with a new consulting job from home hindered regular attendance.
Not to be deterred, he and his wife decided to invest in their well-being and purchased a cozy two-person dry sauna for their backyard, conveniently nestled beneath the veranda.
To further enhance their outdoor oasis, they added a generous-sized jacuzzi that they openly shared with their friends, fostering connections and memorable moments.
Apollo’s curiosity and zest for life also led him to explore intellectual pursuits. He started playing chess, took up the guitar as a new musical endeavor, and enjoyed fiction writing, improving his cognitive performance.
His creative pursuits extended to writing heartfelt poems for his beloved partner, children, and young grandkids living overseas. This newfound sense of romance and creativity enriched Apollo’s life, creating a deeper bond with his family and igniting a passion for artistic expression.
Step 5 — An Exciting Entry to an OMAD Lifestyle
While the previous steps had already significantly impacted his fitness and health, Apollo was eager to explore new horizons in his quest for well-being.
Having been intrigued by my lifestyle choices, he asked about the most impactful change I had made. When I mentioned my One Meal a Day (OMAD) plan, Apollo’s interest was piqued, and he resolved to try it.
Initially, he sought guidance from his family doctor, who expressed reservations about the OMAD plan, fearing muscle loss.
However, Apollo was undeterred and consulted with Adrian, his fitness advisor, and the dietician to make informed adjustments. Together, they designed a time-restricted eating regimen, ultimately leading to a daily OMAD diet.
Apollo’s new dietary approach saw a slight increase in bioavailable proteins, with a focus on incorporating more animal products and including healthy fats from sources like avocados, fish, and olive oil.
Simultaneously, his fitness regimen transformed, with reduced cardio activities and increased resistance training. Mirroring my journey, he began by eliminating breakfast and progressed to omitting lunch once his body became fully fat-adapted.
After a year of adhering to this new OMAD lifestyle, Apollo’s physique underwent remarkable changes, leaving his wife in awe as he effortlessly donned jeans from his youth. He benefitted from ketosis, autophagy, and mitophagy, improving his physical and mental health while sculpting his body.
I teased him in a friendly manner about whether he would be interested in shredding and ripping his body next, and he told me that after learning about my big mistake, he had no intention of doing that.
His newly defined body not only brought joy to his partner but also served as an inspiration to friends within the Greek and Italian communities, many of whom enthusiastically followed in his footsteps by adopting a similar eating regimen.
Conclusions and Key Takeaways
Sporting a well-defined physique and an extraordinary zest for life, he nowadays finds himself at the center of playful banter during our weekend family get-togethers, especially when it comes to his desirable sex drive, a fact his wife humorously acknowledges.
At the age of 66, Apollo now exudes the vitality of someone in their twenties. In fact, his friends have begun to tease him affectionately while expressing a genuine interest in following his footsteps.
What makes Apollo’s transformation genuinely remarkable is his relentless commitment to positive change and the determination that fueled his pursuit of health and fitness after crossing the age of 60.
As a result, he now enjoys a heightened level of contentment, particularly in his relationship with his wife, and takes pleasure in quality time spent with fellow community members.
Notably, Apollo didn’t rely on medications, costly supplements, or surgical interventions to achieve his impressive results, which encompassed the shedding of visceral fat, the gain of lean muscle, and the reversal of metabolic syndrome.
Instead, his remarkable success is primarily attributed to the power of healthy lifestyle choices, a receptive attitude toward change, and timely professional guidance.
Apollo gained self-discipline with commitment and persistence, rewiring his mind for joy, calmness, happiness, passion, and optimism.
If you find this story helpful, I shared many more inspiring stories, compiled in a collection titled Insightful Life Lessons from Personal Stories. I also wrote around 70 stories about fat loss and muscle gain from different angles. I hope you may find some relevant and inspiring stories from this list.
Thank you for reading my perspectives. I wish you a healthy and happy life.
To inform my new readers, I wrote numerous articles that might inform and inspire you. My topics include brain and cognitive function, significant health conditions, valuable nutrients, ketogenic lifestyle, self-healing, weight management, writing/reading, and humor.
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