Gautham's Personal Health & Fitness Journey in 2025

I turned 45 this year. I am not sure if it qualifies as a mid-life crisis, but I did decide to focus seriously on my health and fitness.

Over the year, I lost about another 10 kg, moving from 96 kg to 86 kg. My current body fat is around 26 percent, muscle mass about 70 percent. At 183 cm tall, this weight feels right for me, though I may still aim to drop another 3 kg gradually.

If you are looking for inspiration to start your own journey, here is what helped me get here.

I work out regularly with a trainer three times a week, focusing on strength training. I also make a conscious effort to move more during the day.

I completely stopped consuming sugar and jaggery, including in my filter coffee. I still have it occasionally when the urge is hard to resist, but it is no longer part of my daily routine.

Earlier, I used to drink alcohol once a week. This year, I have largely stopped, having it only occasionally in social settings.

I increased my protein intake to around 1.2 grams per kg of body weight per day. As a vegetarian who eats eggs, this was not easy. Interestingly, this personal search for better protein sources also influenced the addition of protein-rich category at Healthy Buddha.

I started swimming regularly and began participating in open-water swim events. I began the year swimming about 1.5 km in the Mangalore sea and ended the year swimming 5 kms in the Goa sea. I am aiming for a 6 km swim in Mangalore sea this January.

I surrounded myself with like-minded people, especially through swimming, who value fitness and consistency. Infact, this really helped me be more disciplined and stay motivated.

I try to follow intermittent fasting whenever possible, with my last meal before 6 pm and my first meal the next morning around 7 am.

I also became more conscious about portion control. I increased my intake of vegetables and fibre, while reducing overall carbohydrate portions. The focus was not elimination, but balance and consistency.

Sleep remains a challenge. Managing Healthy Buddha and family life does not always make it easy, but I try to get close to 7 hours whenever possible.

The intention of sharing this is not to brag, but to share what worked for me, in case it helps someone who is thinking of starting their own journey.

Wishing you a happy new year and the very best for your health and fitness journey ahead.

Warm regards,

Gautham PB

Founder, Healthy Buddha