I’m in decent shape, but prolly need to cut some carbs.
Not everyone has to go fully carb free, to reap the benefits of giving up refined carbohydrates.
Try giving up white bread, or anything made from white flour, first: pastries, cakes, sandwich bread. If these things are staples of your diet, you’ll see a difference shortly.
Swap whole grains for refined ones - brown rice, instead of white, for instance. Buy fully whole grain breads, if you must have bread.
(Not a doc, don’t play one on TV; but it’s plain that refined carbs have most of the natural nutrition removed from them; and eating the whole ones must be better for health.)