How One Retired Cop Lost 52 Pounds in 6 Months
How One Retired Cop Lost 52 Pounds in 6 Months, Without Counting a Single Calorie. When retired police sergeant John Jay Wiley stepped on the scale at the start of 2025, the number staring back at him , almost 261 pounds, was more than just a measurement. It was a wake-up call.
“I knew I had to do something,” John reflects. “It wasn’t just about the number; it was about how I felt, my health, my energy. Obesity isn’t just a label, it’s a risk factor for heart disease, diabetes, cancer. I didn’t want to roll those dice any longer.”
In just six months, John shed nearly 52 pounds, dropping to 208.7 pounds by June 2nd. His secret? No secret at all, just a back-to-basics approach that many overlook in the search for quick fixes.
No Magic Pill, No Drugs, Just Walking and Meat
Unlike many fad diets or punishing exercise routines, John kept it simple. His strategy? A blend of daily walking and what he calls a modified carnivore diet. How One Retired Cop Lost 52 Pounds in 6 Months, Without Counting a Single Calorie.
“People keep asking me for my secret, but it’s not a secret. It’s widely available information,” John says, laughing. “Diet and exercise. The same advice we’ve all heard.”
His exercise routine was refreshingly approachable. John started walking his Dog. A lot. “At first it was short walks, just to get moving. Then I worked my way up, three miles in the morning, three miles in the evening, and three short strolls during the day.”
No gym memberships, no marathons, just consistent, steady movement. As fitness coach Mark Benson might say, walking is “one of the most underrated forms of exercise, low-impact, accessible, and effective.”
A Carnivore With a Keto Twist
On the food front, John embraced a modified carnivore plan. Think animal-based foods, beef, poultry, fish, eggs, and the occasional dairy. Vegetables? “I’ll have them a few times a week, maybe three times or so,” he says.
About 75% of the time, it’s carnivore. The other 25%, it leans keto with those veggie additions. And yes, there’s room for the occasional indulgence: one cheat meal every six weeks. “That’s my full-flour pizza and all the ice cream I can eat. Then I’m back on track the next day.”
Best of all? No calorie counting. No tracking apps. No measuring. “I eat until I’m full,” John explains. “That’s made this easier than any diet I’ve tried before.” How One Retired Cop Lost 52 Pounds in 6 Months, Without Counting a Single Calorie.
The First Few Days Were the Hardest
It wasn’t all smooth sailing. “The first few days were brutal,” John admits. His body craved sugar and carbs. But after three days, the cravings faded, replaced by better sleep, a steadier mood, and more energy than he’d felt in years.
“I used to wake up multiple times a night. Now, I sleep deeply. Maybe it’s the diet, maybe it’s cutting out sugar, whatever it is, I feel great.”
Age Is Just a Number
What makes John’s success even more inspiring? He’s in his late 60s, retired, and leads a sedentary lifestyle working from home. “The older I got, the harder it seemed to lose weight, until now. Honestly, this has been one of the easiest things I’ve ever done. Easier than doing taxes or giving blood!” he jokes.
Listening to His Body, And His Doctor
John knows this plan won’t win universal applause. “Some friends and family raise their eyebrows at all the meat. But this works for me.” He’s also mindful of his health markers. With a history of high cholesterol, John keeps an eye on his blood work and stays in touch with his doctor. “It’s about making informed decisions along the way.” How One Retired Cop Lost 52 Pounds in 6 Months, Without Counting a Single Calorie.
Looking Ahead
With his goal weight of 210 pounds met, and surpassed, John is already planning his next move: adding strength training. “I’m excited to see what’s next. If these six months are anything to go by, the next chapter will be even better.”
His advice to others? Start simple. Stay consistent. “Try something different, whether it’s walking more, cutting out processed foods, or changing your diet. Small changes can lead to big results.”
How One Retired Cop Lost 52 Pounds in 6 Months, Without Counting a Single Calorie.
Follow John’s Journey
John Jay Wiley is the host of the Law Enforcement Talk Radio Show and Podcast, available for free on their website, also on Apple Podcasts, Spotify, and more. You can follow his updates on Facebook, Instagram, LinkedIn, and beyond.
Here’s to health, one step, and steak, at a time.
💬 What’s your go-to trick for feeling your best?
Attributions
John J Wiley
Radio Show Host and Producer
Retired from the Baltimore Police Department at the rank of Sergeant. He was retired early due a permanent line of duty injury that occurred during an act of violence. The injury resulted in 3 surgeries, two steel plates and a fusion of his right wrist and thumb.
About 8 years after retiring from police work, he began a career in the audio broadcasting space. Starting with "audio-blogs" in 1999. Which progressed into a brokered once a week radio show and then led to broadcasting school.
After graduating he has been a full time FM radio personality and launched the Law Enforcement Today Show as a podcast in March of 2017. This was in a partnership with Law Enforcement Today's Robert Greenberg. The show was quickly recruited by radio and is a nationally syndicated radio show, broadcasting weekly on many US Radio Stations to millions of people.
The partnership with them ended in the Summer of 2023 and the show was renamed the Law Enforcement Talk Radio Show and Podcast.
The radio show is syndicated by Talk Media Network. Go to the Radio Page of the site for more information.
The Unseen Scars of Law Enforcement: A Conversation with John Jay Wiley
