I've cut way back on the sugar and carbs I consume. I'm also consuming far more protein than I used to. My current favourite protein is Lactantia Ultra filtered milk, 4 grams of sugar, 20 grams of protein per 250ml. I still eat too much bread.

I lift weights at home 4 times a week. I started about 18 months ago but didn't make much progress in the first year or so. The last 3 months has been awesome because of a new routine and a better protein source.

I'm 58, started lifting at 56 and have never had so much upper body strength. I do not skip leg day even with a bum knee.