Reclaiming My Health After 50

How I Went from Couch Potato to Confident and Fit—One Day at a Time

I still remember the day I went in for my first COVID shot. It was supposed to be routine—quick in, quick out. But as the nurse checked my vitals, I caught a look on her face that stopped me cold. For a second, I thought maybe I had some rare strain of the virus or something. Turns out, the real danger was already inside me.

My blood pressure was sky-high—something like 180 over… well, way too high. A doctor came over, looked me straight in the eye, and said, "Mr. Chau, we can't let you leave until we get this under control."

That hit me hard. I felt fine—or so I thought. But they saw what I didn't: a man teetering on the edge of a heart attack. The truth? I was over 200 pounds, living on stress and takeout, pushing through constant headaches I'd chalked up to work. My diet was trash. My sleep was worse. I wasn't taking care of myself, and it showed.

They gave me a pill and a stern warning. I left that clinic worried but didn't think much of it. A few days later, I got a full physical—and the news was even worse. High blood pressure. High cholesterol. A laundry list of red flags. That was the wake-up call I didn't know I needed.

Like most men I knew, I didn't go to the doctor much—and I seldom took their advice when I did. I belonged to the "out of sight, out of mind" club. But this time felt different.

I wasn't just scared. I felt ashamed—not from ego, but from the realization that I'd let myself slip to the point where I might endanger my family. As the primary breadwinner, if something happened to me, the burden on my loved ones would be more than emotional—it'd be financial and logistical, too. I had always talked about being the best version of myself every day—but clearly, I wasn't living those words. So I decided to change. And here's how I did it.

My mantra became focus and discipline. I figured if I could just keep showing up—day after day—I'd eventually get there. I started with exercise. Nothing crazy. A 30-minute run each day with one goal: do a little more than the day before. Even if it was just a few seconds or a few extra steps, more importantly; never do less than I had the day before.

Three months in, I added strength training to the mix. Again, nothing fancy. It didn't matter how much I could bench or whether I was doing renegade rows—what mattered was that I did something every day and kept building on it.

Then came the food. I didn't realize how bad my diet was until I took a hard look. I figured being Asian meant I ate healthy by default—rice, veggies, fish. But I was loading up on salt and sugar, and my portions were out of control. At buffets, I made sure I "got my money's worth." That mindset had to go.

I started dialing things back: less salt, less sugar, smaller portions, and no eating after dinner. But I also didn't believe in deprivation. I still snacked and indulged—but in smaller, more intentional ways. I moved to smaller meals more often rather than three heavy ones. The goal wasn't to punish myself—it was to build habits I could live with.

Then came the next phase, and it might sound extreme to some of you: I dropped down to 150 pounds. I wanted to know if I still had it in me—to get that classic V-shape, broad shoulders, maybe even a six-pack (eight, if you count the chest). At 55, it felt like a stretch. But I wasn't ready to settle.

I used to joke that I had a six-pack—it was just buried under a keg. But deep down, I wanted to see what I was capable of. So I stripped it all down and rebuilt from the frame up. At the six-month mark, I ramped things up to two-a-days: cardio in the morning, weights in the afternoon, every other day. Each session lasted 30–45 minutes, and I pushed hard. On alternating days, I focused on recovery and light movement. The progress was slow, but steady. Each little win fueled the next.

Once I hit 150 pounds, I transitioned into rebuilding. I added protein powder to my mornings—usually as a meal replacement—and here's a tip for the older guys: mix in a little fiber. It makes a big difference. I bumped my caloric intake by about 25%, added supplements like multivitamins and magnesium citrate, and stayed consistent with the abs—because that's where calories love to hang out.

Strength training became more focused on muscle groups, rotating every other day for recovery. Cardio remained a daily staple. It wasn't about chasing a magazine cover body—it was about feeling strong, capable, and alive again.

What Health Means to Me

Today, I'm sitting at a lean and strong 175 pounds—and I feel amazing. My clothes fit right. My energy is up. Libido? Check - things all good and some. My blood pressure medication is way down - no more daily headaches. My cholesterol is perfect—no more pills. I've got strength and agility on par with the 39-year-old me.

These days, I still run, but I've added dancing to my cardio routine. And while my moves may look more like Elaine from Seinfeld than So You Think You Can Dance, I don't care. It brings me joy, and that's what matters.

Was it easy? Not even close. But it was worth it. I'm a regular guy—a former couch potato who sat behind a computer for most of his adult life. And if I could do this, I believe you can, too.

If you're ready to make a change, I'm here. If you want to talk specifics, I'm all ears. We only get one body. Let's make it a good one.

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About Steve Chau

Steve Chau is a seasoned entrepreneur and marketing expert with over 35 years of experience across the mortgage, IT, and hospitality industries. He has worked with major firms like AIG, HSBC, and (ISC)² and currently leads TechEd360 Inc., a premier IT certification training provider, and TaoTastic Inc., an enterprise solutions firm. A Virginia Tech graduate, Steve’s career spans from founding a teahouse to excelling in banking and pivoting into cybersecurity education. Known for his ability to engage underserved markets, he shares insights on technology, culture, and professional growth through his writing and leadership at Chauster Inc. and Chautastic!