A lot of stuff being brought up in this thread, and while late the the party I’ll chime in anyway.
I’m 48, 5’9", and today sit at 215 lbs and 15.9% bodyfat (not lean by any stretch but decent) according to hydrostatic testing. I’ve been on TRT since 2011 with numbers similar to the OP. Pre TRT I was obese, had a terrible lipid profile, and was pre diabetic, had a cloudy mind much of the time, and while not surly, just kinda lost enthusiasm over the years. I’d not go back to where I was. I overhauled my diet and hit the gym. and feel better today than I did in my mid 30’s. I recovered from a divorce (they are all kind of messy) and now have an amazing gal (who is much younger than me, but that’s a different story) and have all the energy in the world to keep up with her, in and out of the bedroom.
To me several keys for us aging dudes, here is what worked for me to get my mojo back.
Get a full blood profile done, not just the usual markers the chop-shop TRT places use. Full liver panel, lipid panel, hormone panel that includes estrodial and DHEA, A1c, fasting glucose etc. Get the whole picture and work with a legitimate doc, not those TRT docs you hear on radio and late night TV. Then let the doc set your supplement and hormone protocol. Personally, I take 200 mg T Cyp per week, and an E blocker 3x week. It’s not terribly expensive although pinning can be annoying after a while.
Use a good fish oil. The best I’ve found, having EPA and DHA levels exceeding prescription Lovaza are Dr. Crantons and SFH (stronger faster healthier). The latter is the one I use now and come with a pump. I just grab it from the fridge in the morning and take 2 to 3 pumps directly. I had my Omega 3 levels checked and they are off the chart.
Hire a strength coach. I went the powerlifting route and am chasing both deadlift national and squat state records, and have the 198 records in my gym independent of age.
Take a combo vitamin K2 and D3 product. K2 is overlooked but is responsible for putting calcium where it should be (along with D3), in your bones and teeth and not your arteries. Alternatively, eat natto but most people won’t do that.
A good zinc supplement is important if you do TRT, as it’s a natural aromatase inhibitor and helps support the immune system anyway if you don’t do TRT.
Drink green juice. I do daily, using a single auger juicer (cucumber, celery, carrots, rotating greens, lemon, ginger). Once your body gets used to it, you will enjoy its effects and crave less shit food.
Meal prep using any one of the zillion templates out there.
Get your fiber.
Eat whole foods from the perimeter of your supermarket, not the packaged crap. This is pretty much what the paleo people do, and what you’ll read in books like In Defense of Food, etc.
Train with purpose and intensity 3-4 days/week, but keep your workouts under an hour and get lots of sleep.
Drink a gallon of fine quality h20/day. The stuff Bobby Bucher would endorse.
Prolly stuff you already know. But off the top of my head those are the biggies that had an impact on my mid-40’s turnaround.