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At 65, Michelle Alber faced a dual challenge: severe spinal osteoporosis and creeping weight gain. Instead of fad diets, she turned to lifting weights and fueling smarter. One year later, she’s stronger and leaner, and her bone density improved. Here’s how she redefined weight loss after 60—no starvation, just science.
1. From Osteoporosis to Overhaul: Michelle’s Wake-Up Call
- Diagnosed with osteoporosis at 65, she feared fractures and felt her metabolism slowing.
- Ditched restrictive diets for a muscle-first approach: “Food is fuel, not the enemy.”
2. The Weight Loss Diet: Macros Over Magic Pills
Michelle’s diet focuses on body recomposition (losing fat, gaining muscle):
- Protein Power: 5 meals/day with 20–30g protein each (egg whites, salmon, chicken).
- Smart Carbs: Oats, quinoa, and sweet potatoes on workout days for energy.
- Healthy Fats: Avocado, nuts, and olive oil to stay full.
- No Deprivation: Dark chocolate or wine in moderation—“Sustainability beats perfection.”
Michelle’s Daily Diet
- Breakfast: Egg whites with veggies and oats.
- Lunch: Chicken breast with quinoa and greens.
- Snacks: Greek yogurt with berries.
- Dinner: Salmon with brown rice and broccoli.
- Post-Workout: Protein shake with a banana.
3. Lift Heavy, Lose Fat: Her Gym Routine
4 days/week strategy
- Progressive Overload: Increased weights weekly (e.g., hip thrusts from 50 lbs to 150 lbs!).
- Compound Moves: Squats, deadlifts, and bench presses to burn max calories.
- Quick Sessions: 45–60 minutes, blending strength and mobility.
4. 3 Macro Hacks That Accelerated Her Results
- Protein at Every Meal: Preserves muscle during weight loss.
- Carbs ≠ the Enemy: Timed-around workouts for energy and recovery.
- Hydration Hero: Drank 3L water daily to curb cravings and boost metabolism.
5. Non-Scale Wins: Why Michelle’s Story Matters
- Clothes fit better despite minimal scale movement (hello, muscle!).
- Energy surged, and bone density scans showed improvement.
- Confidence boosts: “I’m stronger now than in my 40s.”
Michelle’s journey proves weight loss after 60 isn’t about starving—it’s about strength, macros, and consistency. By lifting heavy and eating purposefully, she reshaped her body, reversed osteoporosis, and gained vitality. Ready to start? “Focus on progress, not perfection.”
