💥 53 and Just Getting Started

For a long time, real change seemed out of reach, especially at this stage in life.

But just a few months ago, everything shifted.

I reclaimed my health, redefined my mindset, and reignited my future.

Below, you’ll find a photo gallery that visually documents my transformation. I didn’t share these for attention…they’re a meaningful part of the story.

They’re also here to show what’s possible and hopefully…to inspire someone else to take that first step on their own path.

A visual reminder that real, lasting change is possible…especially for those who need to see it to believe it.

The gallery is followed by the full written account of my journey.

If you’ve quietly wondered if it’s too late…
If you’ve questioned your momentum or feeling stuck…

This story is for you.

It’s worth your time. 

And if it speaks to you, even a little…

It might just be the beginning of your own shift.

Photo Gallery (scroll to the right)

Introduction

I used to believe lasting change wasn’t possible for me, especially at my age. I was wrong.

Here’s how I reclaimed my health, body, and future at 53.

I normally don’t celebrate my birthday. In fact, I’d go as far as deactivating my Facebook account a few days beforehand just to avoid the attention.

When people asked why, I’d shrug it off with, “Birthdays just aren’t a big deal to me.” But that wasn’t the truth…that was just the surface answer I gave.

Through this journey and after a lot of honest self-reflection, I finally understood what was really going on. I knew deep down what needed to change, but in hindsight, I see how I was quietly punishing myself for not doing it.

I purposely avoided celebrating because I didn’t feel I had earned it.

I know this may not speak to everyone. But for the few who’ve felt it, even quietly, I hope it reminds you you’re not alone.

Today I turn 53 and this year feels different, because it is. 

I’ve finally done the work that was long overdue.

I’ve faced what I was avoiding, made real progress, and started becoming the person I always knew was in there somewhere.

I hesitated to share this at all, but ultimately decided to, not for attention or approval…but because I know how powerful it is to see what’s possible, especially if you’re stuck where I was.

I get that these types of photos can seem self-congratulatory, but that’s not my intention. These images aren’t about showing off or seeking attention…they’re part of the story. A visual record and reminder of the hard-fought progress, and for anyone who needs visual proof that change is possible. 

The truth is, I worked relentlessly for this… and I’m proud of what I’ve achieved. But that pride isn’t rooted in vanity…it’s rooted in growth, in reclaiming something I thought I lost. 

I know this kind of story won’t resonate with everyone…and that’s ok. Some might scroll past the photos or the words…and that’s their choice.

But for anyone who has felt a flicker of it…quiet frustration, self-doubt, or the nagging sense of “I should be doing more“, I hope this reminds you that you’re not alone.

If something here speaks to where you are right now…then this was written with you in mind.

So I hope you’ll stick with me through this. 

Yes, it’s long…but I’ve broken it into smaller sections to make it easier to digest. These days, long blocks of text can feel overwhelming, so take your time with it. It’s meant to be read and felt, not skimmed.

And if this message reaches even one person in that place, then every word I wrote and shared was worth it.

In a world of TikTok’s, quick clips, and curated snapshots, it’s easy to skim the surface. But I hope you’ll read this all the way through…because this isn’t a filtered snapshot.

It’s the story behind my shift…the daily discomfort, the quiet discipline, and the honest self-reflection that helped me stop waiting and start showing up.

This is the work that led me to real change.

Not just physically, but mentally.

It’s how I finally started taking back ownership of my life.

My Story

For years, I gradually slid into the classic “dad bod”, thinking it was just a natural part of getting older. I thought fading energy, creeping weight, and declining health were inevitable and that this was just how life goes as I get older.

I’d see transformation pictures of people over 50 in amazing shape and think, “That’s incredible.” In the moment, I’d feel both admiration and envy, wishing I could be that person, but deep down, I’d always add, “It’s too late for me. That could never be my reality.”

So, I settled. I convinced myself that the shape I was in wasn’t that bad, certainly not the worst it could be, so maybe this was just as good as it was going to get.

But here’s the truth: That voice saying, “It’s too late for me”? It wasn’t truth. It was fear, dressed up like logic.

And here’s what I learned about fear, Fear whispers. Regret screams.

Looking back, it hit me that I’d lived in that shadow long enough. I didn’t want to stay on that path. Because at the end of the day, excuses never move the needle. Action does.

I knew something had to change, but I felt stuck, not because I lacked answers, but because I hadn’t prioritized finding them. Honestly, I had no idea what the steps were… and I was too lazy and wasn’t willing to spend hours trying to piece it all together on my own.

So, I stayed in limbo, uncomfortable, craving change, but avoiding the deeper work, hoping something would just click on its own. It became a pattern I couldn’t break, until I finally stopped avoiding and started owning it.

It was around that time that I came across a book that would change everything. Breaking the Habit of Being Yourself by Dr. Joe Dispenza gave me a blueprint for transformation, from the inside out.

But before anything could truly change, I had to confront something uncomfortable. It wasn’t that I didn’t see the problem, it’s that I wasn’t ready to face it or take action yet.

For the longest time, I thought I was putting in the effort. But in reality, I was avoiding the one thing that mattered most. If there were 100 things on my to-do list, I’d knock out the 99 that felt safer, easier, or more familiar, and justify the effort, while sidestepping the one thing that could actually move me forward.

Until I stopped avoiding and started owning it, nothing changed. The loop just kept repeating. But once I took real responsibility, everything began to shift.

That book helped me realize something profound, I can’t think one way and feel another and expect my life to change.

My thoughts and emotions combine to create my state of being, and that state is what shapes my reality. If it’s built on old habits and limiting beliefs, I’ll keep reliving the same patterns.

I needed to change my state of being, in order to change my life.

That truth hit me harder than anything else. Because meaningful progress doesn’t start in the gym or the kitchen…it starts in the mind.

And that’s what makes it so challenging. Re-shaping my body takes effort, yes. But rewiring the way I think? That’s a whole different kind of work. It means breaking patterns that feel safe, even when they’re keeping me stuck. It means letting go of the identity I’ve carried for years.

That’s exactly what Breaking the Habit of Being Yourself helped me see.

Real transformation begins the moment I become aware of who I’d been and consciously decide who I’m willing to become and then face the real challenge of what that kind of change requires.

That book was the spark that lit the fire.

It had such a powerful impact on me that I’ve recommended it to countless others, friends, colleagues, even people who’ve asked me where to begin. And nearly all of them have said the same thing…it changed the way they see themselves and what’s possible.

If you’re ready to start shifting things from the inside out, here’s the link: https://drjoedispenza.com/product-details/Breaking%20the%20Habit%20of%20Being%20Yourself

It’s a powerful place to begin.

At some point along the way, I came across a quote often attributed to the Dalai Lama. When I read it, it felt like it was written for me, “There are only two days in the year when nothing can be done, yesterday and tomorrow. Therefore, today is the day to love, grow, act, and most importantly, live.”

The wheels of change were already turning, but that quote hit hard…because it’s true, the only time we truly have is now.

That quote landed exactly where it needed to, sharpening what I was already beginning to understand.I stopped making excuses.I stopped living in the past, because no matter how much I replayed it, I couldn’t change it.

I stopped lying to myself that “tomorrow” was the day I’d finally start changing.

I didn’t know what the exact path forward would look like, but that was the day I stopped waiting and accepted that something had to change…and that it had to start with me.

Even though I’m not much of a poster, I still spend time scrolling through social media like most people. And almost every time I did, I’d see ads from ex-football player John Madsen promoting his fitness program, SupraHuman https://suprahuman.com/.

At first, I laughed, just another ripped fitness guru, selling dreams, I thought. I’ve heard the promises before “get shredded in just 90 days”, “burn fat and build the muscle fast”, “six pack abs with just 15 minutes a day”, etc… So, I kept scrolling, convinced it was just more marketing noise. But the ads kept showing up, as if the algorithm was listening to my inner struggle.

Eventually, I stopped scrolling and actually watched one of the ads, then another and another. A lot of what was said hit home, especially when John asked, “Are you crushing it in business, but still wearing your shirt at the pool because you’re too ashamed to take it off?”

Yup… that was me. I kept my shirt on at the pool or the beach, and not because of the sun. That was just the excuse I told people who asked. The truth? I was ashamed of what I’d become. I didn’t want anyone to see it.

Still, I wasn’t ready to act, but I kept watching and listening, something in me knew I needed to.

One day, I checked out John’s website and clicked on the “Reviews and Transformations” section. I saw before-and-after photos of lots of men around my age, guys who looked just like me, or even worse, in their ‘before’ pictures but who had completely changed their bodies.

But what resonated even more than the pictures, were the videos. SupraHuman didn’t just say take our word for it. They let the members speak for themselves. Hearing those men talk about where they started, what they struggled with, and how they showed up for themselves…that landed differently.

And then I saw something that really stopped me in my tracks, men who were amputees, one missing a foot, another a hand but yet they still showed up, still transformed their bodies, still refused to let their circumstances define them. That was impactful. It stripped away every excuse I thought I had.

I’d seen plenty of “after” pictures before, as I mentioned earlier, but what I hadn’t seen until then were the raw, unfiltered testimonials and the honest “before” photos that showed the real starting point, the pain, the doubt, and everything they were up against. I hadn’t seen the stories behind the struggles or the mindset that carried them through the middle.

That changed things for me.

It wasn’t just a sales pitch anymore. It was the proof I needed, real enough to finally make me believe change was possible for me too.

I felt the pull. I was motivated. And John’s bold promise echoed in my mind, “I’ll get you shredded like Brad Pitt in Fight Club, or you won’t pay a dime.”

But then came the harder truth, the realization that I’m not 20 anymore with time to burn. Realistically, I’ve got maybe 17 to 22 solid years before age makes certain things harder or takes away the independence, I now take for granted.

I knew I was done sitting on the sidelines. And even though doubt still lingered, I had made my decision, I wasn’t going to keep spectating. I was ready to be an active participant in my own life.

Finally, I made the call.

During my onboarding call, Lindsay from the team said something that stuck: “In the event of an emergency, put your own oxygen mask on first.”

I’d heard that before, but this time, it sank in on a different level and has stayed with me.

I’ve spent most of my life putting others first. It became clear that self-care is the foundation for showing up fully in the lives of those you love.

Taking care of yourself first doesn’t make you selfish, it makes you stronger.

That mindset shift, realizing it was okay to put myself first, was when everything truly changed. It gave me the clarity and conviction to take the next step.

While my mental transformation had begun, my physical journey officially kicked off on April 14th, 2025, Day One.

The before photos in this post, taken just the day prior, are what I now referred to as Day Zero.

Looking at them now, it’s clear, I was carrying more than extra weight. I was also carrying the mindset that kept me stuck behind the familiar excuse, “I’ll start tomorrow.” 

From the start, this wasn’t just about the scale or the mirror. It was also everything happening beneath the surface.

The real wake-up call came from my bloodwork. All the silent warning signs were there, poor metabolic markers, early hormone decline, and red flags most guys my age tend to ignore.

The scariest part? I felt fine. But my body had already started waving the red flags, I just didn’t know how to read them yet.

Fast forward 16 weeks to the photos taken today. 

I’ve stripped away inches from my waist, dramatically lowered my body fat, and rebuilt my posture and presence. What was once a bloated, tired frame now carries strength, definition, and balance.

What was once soft and sluggish is now strong and steady. The low energy and lack of confidence that used to weigh me down are gone. In their place are sharp lines, symmetry, and a physique that reflects months of disciplined effort.

But the biggest shift? It’s deeper than the physical. A quiet, steady confidence has taken root, not from vanity, but from knowing that I’ve earned this. I feel stronger, more energized, more capable. I’m no longer just getting by; I’m fully engaged in my own life again.

This isn’t just about aesthetics. It’s about reclaiming my health, proving to myself what’s possible, and moving through life with intention.

I’ve rebuilt my body with purpose, and the results speak for themselves. If you are still doubting whether this kind of transformation is possible for you, like I once did, let this be the proof you’ve been waiting for.

The proof isn’t just in the words; it’s right here for you to see.

Transformation can happen at any age. But it doesn’t start in the body, it starts in the mind. It starts with belief. And belief is what makes transformation possible.

People often ask what I did to make this happen. And while there’s no secret shortcut, there is a system, a consistent structure and mindset shift that made all the difference.

I didn’t use fat-loss drugs, steroids, or take any shortcuts. This transformation didn’t happen overnight, it was built through small, intentional actions stacked consistently over time and a commitment to keep showing up, no matter what.

I train 6 days a week, 4 days of heavy resistance training and 2 days of high-intensity cardio followed by one full rest day. I also average over 20,000 steps daily and have completely reset my relationship with food.

I’ve dialed in my macros, track everything I eat, and nourish my body with purpose, not convenience or emotion.

When I tell people I’ve completely changed how I eat, most if not all, automatically assume I’m on some rigid, joyless diet. I’m not. I just learned to make food work for my goals, fueling progress instead of letting it hold me back.

And let’s get this straight.

If you think that transforming my nutrition means giving up all the food I love, the drinks I enjoy, or nights out with family and friends.

It doesn’t.

I still go out, enjoy great meals, and have a few drinks. This isn’t about saying no to everything, it’s about knowing when to say yes, and how to make it work in support of my goals. That’s what makes it sustainable.

This isn’t about deprivation. It’s about deliberate choices.

And once you find the right balance, it doesn’t feel like sacrifice…it feels like control.

Once I had my training and nutrition locked in, I didn’t stop there. I started optimizing everything else that could help me keep progressing. Things that move the needle, like staying hydrated, getting quality sleep, and especially managing my stress.

My stress levels have dropped significantly and for the first time in a long time, my body feels aligned with how I want to live. My energy is higher. My mindset sharper. And my self-confidence? Rock solid.

I’m genuinely proud of the person I now see in the mirror, a complete shift from how I used to feel when I’d catch my reflection and quickly look away, uncomfortable with what stared back.

This goes far beyond aesthetics, it’s not just about how I look, it’s about rewiring who I am. A shift in identity. Becoming the version of me, I always believe that could be.

Is there still work to do? Absolutely. But now, I’m moving in the right direction and that’s what keeps me focused.

John Madsen says it best, “average seduces great people to settle for good enough.”

And I let “good enough” be my ceiling for far too long. Now, I’m aiming for what I’m truly capable of.

Today, I’m finishing my 16th week in the SupraHuman program. I’ve still got 36 weeks to go, but with each day that passes, I’m cementing the habits that will carry me forward.

Looking back, joining this program and fully committing to it, was one of the best decisions I’ve ever made for my health, mindset, and future. The structure, accountability, and guidance made all the difference. If you’re serious about creating real, lasting change, here’s what I’ll say:

Don’t try to go at it alone.

That’s one of the biggest reasons I stayed stuck for so long. I didn’t want to invest the time trying to piece it all together on my own and honestly, even if I had, I wouldn’t have known where to start.

You don’t have to choose the same program, follow the same plan, or do this exactly like I did. But if you’re looking for something proven, well…you’re looking at it, it worked for me.

What’s most important is finding something that works for you. Whether that’s a system, a coach, or a community, something that gives you structure, support, and accountability. Something that helps you stay consistent, stay focused, and keeps you moving forward.

Willpower can spark change, but it’s consistency that builds it.

Because when motivation fades and it will, it’s your system, not your mood, that will carry you through. It’s what carried me and still does.

I’ve learned that starting something new is easy. It feels exciting. Hopeful. That rush of motivation makes everything seem possible.

But that initial spark? It always fades. And when it does, the real work begins.

For me, transformation didn’t start with excitement, it showed up in the middle. When progress stalled, routines got monotonous, injuries hit, and there was no applause. Just me, deciding to keep going.

That’s when my character was forged and when I had to choose. Be the version that quits…or the version that keeps showing up.

For me, finishing what I start isn’t about obligation, it’s about self-respect. It’s proving to myself that my goals matter enough to follow through.

Every time I stayed consistent…when I wanted to stop. Every time I honored the process…instead of chasing a shortcut. I grew, not just stronger, but more grounded.

And that kind of growth? It compounds. It spills into everything else, your work, your relationships, your sense of purpose.

So, if you’re at the beginning, celebrate it. But just know this, beginnings are only the invitation. How you show up after the spark fades, that’s what will define you.

And that’s what the current photos really show. Not an ending. Not a finish line. But the beginning of who I’ve decided to become, mentally physically, and in every way that matters.

But make no mistake, the before-and-after pictures don’t tell the whole story. They don’t show everything that happened in between. The hours. The days. The countless small decisions that added up over time.

That’s why I also shared my weekly progress photos. To show that real change doesn’t happen all at once. It happens slowly, gradually, in layers and most often, in silence.

I also know, for many of us, this kind of change doesn’t come without its own set of challenges.

So, if you’ve read this far and you’re thinking, “Yeah, but I’ve had surgeries, setbacks, limitations…my body’s not what it used to be,” trust me, I lived it.

Over the last decade, I’ve had ACL reconstruction on my right knee, neck fusion on my C5-C6, rotator cuff surgeries on both my right and left shoulder, and umbilical hernia repair.

My body has been through a lot and I’m only sharing this to show you what can be overcome. Don’t let any surgeries, setbacks, or limitations you may be facing become the story that stops you. Let them be the reason you rise. Because even with all that I’ve faced, I’m living proof that massive change is possible.

Now, I’m not saying your circumstances are the same as mine, you might be dealing with more. But if what you’re facing anything like what I’ve gone through, know this.

You don’t have to stay stuck; you can still move forward.

If I can do it, you can too. It hasn’t been easy.

But impossible? No way.

And what I’ve faced isn’t unique, plenty of people feel trapped in a similar cycle. You might be feeling it too, the signs are hard to ignore, low energy, stubborn belly fat, or reduced stamina, I get that too.

My bloodwork confirmed it. My hormones weren’t where they needed to be to build muscle, feel strong, and truly optimize my health.

So, I acted. I did the research, talked to my coach, consulted my doctor, and made the changes.

From there, the trajectory changed.

These past 16 weeks? Extremely difficult at times, a real test of my discipline and mindset. But real change never comes easy.

And the most important shift for me? It wasn’t physical, it was mental.

Your body follows where your mind leads.

Every day is a choice, a chance to step forward, even if it is small. And the only person worth trying to beat, is the version of you from yesterday.

That’s the mindset I’ve tried to carry with me every single day. Some days feel effortless. Others are a grind. And mixed in are plenty of days filled with frustration, self-doubt, and zero motivation.

But choosing to show up, especially on the hard days, when the progress is barely visible or doesn’t come at all, is where resilience is built. These are the quiet, consistent battles no one will ever see.

But you will.

And it’s through those daily wins, stacked one on top of the other, over and over, that lasting change is built.

I ’ve come a long way, and I’m really proud of that. But although the current pictures might suggest the journey is complete, the truth is, I’m just getting started.

This has become more than a phase, it’s a lifestyle. A new standard I’ve set for myself, one that aligns with how I want to live, feel, and show up every single day.

My journey is proof that change is possible, if you choose to make it. It all starts the moment you decide to show up differently.

The hardest part?

Believing in yourself, taking that first step, and refusing to quit, even when it gets uncomfortable.

From the outside, it might look like I did this on my own, but I didn’t. The truth is, I had support, and it made all the difference.

Having clarity, consistency, support and a proven system was a game changer, especially on the days when my own belief wasn’t enough to carry me.

For me, that support came through working with Joe Tewell, my coach at SupraHuman, someone who’s helped me grow not just physically, but mentally.

Truth is, we all need a team sometimes. And I’m grateful to have found mine.

If anything I’ve shared sparked something in you, please don’t ignore it. You have more power to change your life than you probably give yourself credit for.

And if you’ve read this far, huge respect. Most people would’ve already scrolled on.

But not you.

The fact that you continued reading and stayed with it, says a lot. It means something inside you has already started to shift, because the willingness to truly pay attention is often the first sign that you’re ready to take that next step.

That’s where it started for me too, finally realizing I was ready, and that no one was coming to take that first step for me.

No one showed up to take that first step for me. And no one’s going to take it for you either.

What it takes is a shift in mindset and the courage to act on it.

Everything you need to change your life is already in you.

Because if the time isn’t now… then when will it ever be?

Before I close this out, I’d like to add something important.

This journey wouldn’t have been entirely possible without my wife. She stood by me and gave me the space to focus on myself, not out of selfishness, but so I could better show up for us and our family.

Her encouragement made everything smoother, steadier, and far more sustainable. She made sure our home was stocked with everything I needed to stay aligned with my nutrition plan, helped with food prep, and backed me in more ways than I can count.

Her steady presence behind the scenes, made the process feel less overwhelming, and more doable. No wonder we’ve been married 28 years, her unwavering belief in me is just one of the many reasons we’re still going strong.

My Invitation

If anything I’ve shared hits home, don’t hesitate to reach out.

I know what it feels like to be stuck, frustrated, and unsure of where to begin…because I’ve been there too.

If you’re in that place, or have been, I genuinely love to hear your story. Sometimes, just talking to someone who has walked the similar path can make a big difference.

I’m here, whether you just need someone to listen, or want to hear what’s helped me shift everything.

I’ve lived what’s possible when you finally commit to change and there’s no better feeling than to help someone step into their own transformation.

Think it’s your time?

Let’s see what you’re truly capable of, or better yet, show yourself.

This isn’t just encouragement…it’s an invitation.

To rise…

To rewrite your story…

To raise your standard.

Let’s go!!!

Not someday…today.

You’ve got more in you than you think because you are not done, not even close.

At 53, I’m just getting started. And maybe…you are too.

And if this isn’t your moment yet…that’s okay too.

Save this link.

Come back to it whenever you need a reminder of what’s possible.

Because when that day comes…

And it clicks in a way it hasn’t before…

You’ll be ready.

And this will still be here…and so will the possibility of who you can become.

💬 If something here speaks to you, drop an **LFG!!!** or share anything else that’s on your mind, in the Leave a Comment section below. I’d genuinely love to hear from you.

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Transforming Your Life at 53: A Personal Journey
A Reflection by Alexander Bush
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