At just 26, Kevin Goode received a startling diagnosis. Weighing 465 pounds, he was already on blood pressure medication, but he thought it wasn’t that serious—or at least, he hoped so.
As time passed and his health issues piled up, he was prescribed a second blood pressure medication and eventually learned he had sleep apnea, in addition to rising A1C levels that threatened to lead to insulin dependency.
Then came the harsh reality check from his doctor.
“My doctor told me I probably wouldn’t live to see 40 if I didn’t change,” recalled Goode, a 28-year-old nurse at Riley Hospital for Children in Indianapolis. “That moment flipped my world upside down.”
Motivated by his doctor’s words, Goode scheduled a visit with a bariatric surgeon, who advised him to lose weight to qualify for surgery. He kicked off his fitness journey by heading to the gym, where he began lifting dumbbells and adjusted his eating habits to a moderate-fat, low-carb, and long-term high-protein diet.
“The doctor said I needed to drop 20 pounds as a sign of commitment, and instead, I ended up losing 80 pounds,” he explained.
In December 2023, Goode finally underwent surgery. During a six-week recovery, he was restless, yearning to return to the gym.
“I was itching to get back into my routine,” he admits. “Sitting idle just wasn’t for me.”
Six weeks after the operation, he jumped back into exercising. Passionately working on his physical fitness, he eventually dropped to 176 pounds.
“Before this journey began in February 2023, my primary goal was clearly to reclaim my life, not simply about weight lifting or aesthetics,” he emphasized. “After hearing I might not see 40, I was determined to switch things up and lose all those scary health diagnoses.”
Now, energized by his love for weightlifting, Goode aims to become a certified personal trainer. Initially, a fellow gym-goer suggested he join a bodybuilding competition, which piqued his interest.
“At first, I hadn’t considered competing. I was just there for the health benefits,” he said, laughing. “But that cracked open my interest in the transformation challenge.”
This type of competition is tailored for individuals who have significantly lost weight. Goode is gearing up for a Chicago event in October. His current training focuses intensely on strength sessions while dialing back on cardio.
“Instead of 45 minutes of lifting and a half-hour on the treadmill, I now do about an hour of strength training and maybe 15 minutes of cardio,” he shared.
This shift resulted in gaining a bit of weight, now totaling 210 pounds, but he reassures that it’s mostly muscle. He adapts his diet to now include a wider range of nutrient-dense foods while still prioritizing protein.
“Balancing out losses on the scale, while packing on muscle has really reshaped my perspective on calorie intake for energy,” he added.
Beyond just physical transformation, Goode feels he has become more emotionally aware.
“I’m now much more open about sharing who I really am,” he said. “I feel way more confident than I’ve ever been.”
Looking back, Goode shared effective strategies that changed his life.
“Nail Your Nutrition”
His major turning point came by maintaining a calorie deficit—a vital factor in his weight loss.
“Getting the nutrition right has been the biggest game-changer,” he remarked. “If anyone is managing weight, being in a calorie deficit is key.”
“Celebrate the Small Victories”
He encourages others not to get preoccupied with the scale, which can often feel discouraging at times. He believes it’s essential to lean into the minor victories. Goode tracks those small wins through his notes app.
“I no longer struggle to tie my shoes; I can easily bend over,” he shares. “It’s funny how I joked before about laptops not sitting easily on my lap. Now, I’ve got plenty of space.”
One of his most meaningful non-scale victories has been the ease of navigating his work environment.
“I can move freely inside the room and play with the kids without gasping for air,” he said. “It’s made my shifts so much more enjoyable instead of feeling exhausted after a 12-hour day.”
Grab Support
Throughout this transformative journey, Goode learned a lot on his own, but he didn’t do it entirely solo.
“I had a strong support system at the gym, plus extraordinary backing from my mom and wonderful colleagues,” he expressed. “And I can’t skip mentioning my amazing girlfriend—the support from her has been pivotal.”
This article was originally published on TODAY.com
