The sluggish afternoon hit me like clockwork — again. I hadn't even finished lunch.
My daughter, a doctor of pharmacy in Germany, watched me nod off in front of my half-eaten plate. She didn't say anything at first. Just raised one eyebrow the way she does when she's trying to decide whether to scold or save me.
Later that day, over WhatsApp, she sent a single line:
“Abba, your food is stealing your energy, not giving it.”
At 63, that line stung more than I'd like to admit. But it stuck.
You're Still Eating Like It's 1995
You know that old line: “If it ain’t broke, don’t fix it”? That works for vintage radios. Not for your digestive system.
By the time you hit 50, your body isn't metabolizing like it used to. The engine's still running—but the fuel mix has changed.
I used to be fine with parathas, chai, and toast at 8 am, some biryani for lunch, maybe chicken karahi and naan at 9 pm It was comforting. Family. Pakistani dad fuel.
Then came the naps. The bloating. The fog.
Fareha, my eldest daughter (a researcher in immuno-oncology), broke it down simply:
"Your body at 50+ doesn't just need fewer calories. It needs different kinds of calories. Protein for muscle. Healthy fats for brain. Fiber for gut. And fewer carbs."
Here's what I noticed:
Cutting just 25% of my usual portion—especially rice and bread—made a huge difference. I didn't wake up stuffed. I didn't crash by 3 pm
Fareha even suggested swapping out heavy dinners with miso soup and grilled fish , and I admit… it felt weird at first.
But I slept better. Woke up lighter.
Breakfast Isn't Optional Anymore
Maryam, my younger daughter (a 5th-year medical student), is a breakfast evangelist. She's also the one who catches me skipping it.
“You're not 30, Baba,” she said bluntly during our last call. “Intermittent fasting isn’t magic for everyone.”
She was right.
I'd bought into the trend—skip breakfast, feel sharp. But at my age, it made me irritable and foggy. Like someone dimmed the lights in my brain.
Now? I eat within 45 minutes of waking. Usually two boiled eggs, some avocado, and green tea .
No more sugar crashes. No more hunting for biscuits by 11 am
The “Healthy” Snacks That Lie to You
Here's a hard pill to swallow: not everything labeled “organic” is helping you.
I used to think grabbing a granola bar or “high-protein” cookie was being responsible.
Turns out, many of these are just processed sugar bombs in disguise . Fareha showed me the ingredients list on one — seven different sweeteners and seed oils.
“No wonder you feel inflamed,” she said.
Now I keep a few almonds or cheese on hand. Sometimes even a boiled egg. Real food. No label required.
Late Dinners = Stolen Mornings
I used to believe dinner was sacred: the one meal where the whole family sat together, no matter how late.
But over time, I realized I was trading connection for exhaustion .
Maryam sent me a study one night: people over 50 who ate dinner past 8 pm had poorer sleep and more nighttime awakenings.
“That's you, Abba,” she said.
So I shifted. Dinner now happens by 7, lighter than before— brothy soup, sautéed vegetables, grilled paneer or fish .
Result? I sleep like I did in my 40s. No more 2 am wakeups with acid reflux and regret.
Coffee After 2 pm? Say goodbye to deep sleep
Let me confess: I used to drink chai at 5 pm like it was my birthright.
But when I mentioned my restless nights to Fareha, she didn't miss a beat.
"Caffeine after 2 pm? For you? That's like texting your brain at midnight saying, 'Hey, are you up?'"
Now I delay my morning coffee until 9 am, and stop after lunch. If I crave something warm later, I go for cinnamon tea or turmeric milk .
And for the first time in years, I wake up refreshed instead of wired and weary.
The Real Shift? From Habit to Awareness
None of these changes were extreme. No fad diets. No exotic powders or pricey subscriptions.
Just listening.
Listening to the science.
Listening to my daughters.
Listening to my own body—finally.
What shocked me wasn't how hard it was. It was how much energy came back once I stopped blocking it .
A funny thing happened: my grandson in Germany now sees a more energetic version of me during our video calls. And when I visit next year, I want to be the kind of Dada who can chase bubbles in the park—not the one who needs a nap on the bench.
So if you're over 50 and dragging through your days, maybe it's not “just age.”
Maybe it's your plate whispering, “I'm stealing your spark.”
Time to eat like your energy depends on it—because it does.
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