Zack Cash, 40, a retail manager from Jasper, Georgia, grew up in a low-income household where food options were limited. Most meals were based around potatoes and fast food. Growing up, he adopted the mentality of always finishing the food on his plate – even if he was full. At his heaviest, he weighed over 300 pounds [136kg]. When his mother, who also dealt with weight issues, passed away from a heart attack, Zack grew concerned for his own health. He decided to honour his mum and break the cycle by educating himself on nutrition. He’s since lost 70 pounds [31.8kg] and counting, with his mum being a continued inspiration to do better. Here’s his story in his own words.

I’ve always been big. Many of my family members have had challenges with their weight. My family history also includes high blood pressure and heart attacks on both my mum’s and dad’s sides.

I grew up in a low-income home and wasn’t knowledgeable about what is considered a nutritious meal. Most dinners were based around potatoes. My parents would make potatoes in different ways – mashed, baked, or fried – with way too much in the way of toppings and condiments. I also grew up on fast food. My order at McDonald’s was a double quarter pounder with a large fries and a large sweet tea.

By the time I turned 39, I weighed 310 pounds [140.6kg]. I barely had the energy to get out of bed. Whenever I had a day off from work, I’d just stay in bed all day with some sort of brain fog. I knew I was unhealthy, but I didn’t actually think about the full effect it was having on me.

My Mum’s Passing Was My Wake-Up Call

Two years ago, I lost my mum to a heart attack. We had a really close relationship. My mum struggled with her weight her entire life. By the end, she had a bag of prescription bottles. I was also having chest pain from heartburn and acid reflux. My mum was always worried that I would have some of the same medical issues that she had because of my weight.

In June 2025, my chest pain became more frequent. That’s when my doctor broke the news: I had prediabetes. If nothing changed, things would only get worse. After everything I’d seen my mum go through, I became terrified. I felt like my mum was watching over me as my guardian angel, saying, ‘Zack, you need to do something!’ This was my wake-up call.

Zack with his mum.

Amazingly, that same day, I got a postcard in the mail from Twin Health. Twin Health is a program that creates an AI-powered ‘digital twin’ of your metabolism, and offers personalised recommendations throughout the day regarding nutrition, activity and more via a smartphone app. I signed up. This digital twin helped me learn how to eat better by tailoring recommendations to my metabolic needs at the moment.

For example, I learned that I don’t have to follow a strict diet. Instead, I had to learn how different foods affect my blood sugar. This worked for me, because I didn’t want to be on a GLP-1 medication for life. I’d rather learn how to live better.

I Made It My Mission to Find Healthy Choices

One helpful tool was the food scanning feature in the app. It helped me see what foods at the grocery store or a restaurant are ‘green’ – this would mean it’s a ‘go’ for my metabolism, because it wouldn’t spike my blood sugar. So I started scanning everything.

One time, I grabbed a frozen meal I thought was a healthy choice. But when I scanned it, the item came up as ‘red’. This meant ‘stop’ – as in not good for my metabolism. That’s how I figured out that the frozen meals I liked used a lot of potatoes and were high in salt and sugar – aka, not good for my blood sugar.

Still, that doesn’t mean I cut fast food out of my life. My rule is just I don’t go to any fast food place that doesn’t have a healthy option, and opt for things high in protein and fibre.

I also learned to trade foods I love (fried chicken and fries) with healthier options like lightly breaded chicken and baked sweet potato fries. One of my favourite new foods is a grain-free granola with seeds, nuts, and dried blueberries. I love pairing it with Greek yoghurt and fresh fruit for breakfast. It’s great finding new foods to enjoy.

I grew up always finishing my plate. It was ingrained in me not to waste food. But as I got older, I found it was better to listen to my body and stop when I get full. What helped was educating myself on nutrition. I learned about serving sizes. I learned how much fibre and protein I need each day. Both help you feel fuller for longer and stop you from overeating.

Another strategy I use is meal sequencing. This means eating your protein, fats, high-fibre foods and non-starchy veggies before your carbs to prevent blood sugar spikes. Basically, I eat with purpose now.

What My Life Looks Like Now

It used to be hard for me to walk any more than was necessary. Now, I have a lot more energy and feel more present at work – I even got promoted. I often reach 11,000 steps daily. I wear an activity tracker so I can track my progress. I also love doing a few 15-minute Peloton classes like yoga, strength training or stretching. For me, it’s not about the intensity of the exercise. Consistency is what’s more important.

After my first four months of living this way, I lost 55 pounds [25kg]. In total, I’ve lost about 70 pounds [31.8kg] in seven months. My mum would have been my biggest supporter on this weight loss journey. I know it. She would cheer for every success I’ve had and push me to keep going.

Currently, I’m about 241 pounds [109kg]. My goal is to get down to 200 pounds [91kg]. My A1C has also gone down from around an 8.1 to around a 5.4, which means that my blood sugar levels are back in the normal range. I also haven’t had heartburn or acid reflux in months. I believe this health transformation saved my life.

Zack holding his old, oversized shirt

After two and a half months, my clothes started to get baggy. I thought smaller sizes would be too tight, but I went shopping and tried on waist size 42 trousers and a 1X shirt [1XL in UK sizing]. They actually fit me. I haven’t been a size 42 waist since high school. I started crying in the dressing room. It was a big moment. Today, I wear waist size 40 trousers.

One of my goals since my weight loss is to take my niece to a theme park, like Disney or Universal Epic Universe. Before, I would get turned away from several rides at a theme park because of my weight and it was embarrassing. Now, I want to ride all the rides with her, and enjoy it.

I want other people in similar situations to know it’s possible for them to make a change too. And that calories aren’t everything. Instead, for me, it was about learning how food and exercise affect my blood sugar and my body overall. That’s what helped me make a lasting change.

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