Before my catastrophic back injuries, I was doing a LOT of HIIT circuit training (high heart rate, low weights, mobility workout, 3x/week for 30 minutes) and then training brazilian jiu-jitsu. That had me in the best shape of my life, and winning gold medals.
I went to the doctor again last week and I think we might be getting close to a solution. It's only been 5 years since the first disc herniation.
I have a gym in my house as well. Converted garage is pretty awesome. I have bowflex adjustable dumbbells, elliptical, and a concept 2 rower. I'd recommend trading your treadmill for a rower. It's better cardio, lower impact, a full body workout, and actually builds strength. A treadmill just builds cardio and tears your body apart. Plus, treadmills do the same thing you can get by going outside and doing it for free.
I didn't know about intermittent fasting until last year. I thought it was just the way most people ate, but apparently it's really not that normal. I've been doing it unintentionally for my whole life by skipping breakfast and not eating close to bedtime. I do a 16/8 schedule; I don't eat breakfast very often, and when I do, I try to eat around 9-10am and then have dinner by 6-7pm. I thought that was normal, but apparently it's one of the best schedules for eating.
If you want a good body reset, do the
whole30 meal plan (<good link). I did it in January and lost 13 pounds in 32 days (188>175-ish. now at 178 *i'm about 6'1"*). It's not sustainable long-term (it's not supposed to be), but it changes your mindset about how you look at food. Food should be fuel, not a companion, emotional support, or outlet for stress. The hardest part is learning to make meals. It also teaches you how to read food labels. You'll get a LOT more selective on what you buy/eat. You'll be at a restaurant or store and think, "do i really want to put THAT into my body". I think the every freshman in high school should do the whole30, I think it could change America.
If you have dumbbells, you should get these-
Kettle Gryp (<good link). Most people think they need some amazing gym and a personal chef to be in good-great shape. Nobody "needs" weights unless they are training for something specific. Push ups, full body squats, and burpees can get 90% of people in the top body condition that they need for their daily lives. The only other thing I would suggest for your gym is a yoga ball and foam rollers. People ignore flexibility and core strength. And sit-ups are only about 1% of core strength. There's a lot more to core than the upper 4-pack. People ignore all the additional ab muscles, and they don't even consider the back muscles as part of their core. I've seen people with 8 pack abs not be able to stand on a balance ball with one leg because all their muscle is made for 1 or 2 exercises and have zero balancing strength.
All people need to do is to eat a little bit healthier, improve flexibility, and do total body workouts and everything will be pretty good.