My diet is "reasonably" good. Gluten free cereal or oats for breakfast. Salady pita breads or sushi for lunch.
Red meat 2-3 times per week, chicken or beans etc for dinners. NO sodas or sugary drinks. Cut down on alcohol. 3 coffees daily. One green salad daily or bocilli cauliflower etc. 2-3 fruit per day.

So I don't feel I've done this to myself because of diet

Il leave this with you and thanks in advance for any input.