re: Nearing 50 and Hit Rock Bottom

South Beach type diet will drop the weight quickly.

Basic compound movement strength training + walking every day. I spend about 2 hours in the sauna per week. A lot of Stretching

Consider getting on TRT.

I’m 50 and I’m in best shape of my life and sub 10% bf doing the above.

You can do it ! Start now and you’ll be there before you know it.