Fit Before 45: My Journey to a Healthier, Happier Me

Posted By Gautham PB on Tuesday 15th April 2025

I’ve always had a bit of a ponch.

You know the one—faithfully sticking around through years of festive eating, sugar cravings, skipped workouts, and good old South Indian comfort food. But as I approached 45, I made a quiet promise to myself:

To feel lighter, stronger, and fitter than I’ve ever been.

This wasn’t about six-packs or crash diets. It was about sustainability, consistency, and doing something kind for my body—and mind. And here’s how I went about it.

Small, Sustainable Shifts That Worked for Me

No Added Sugar: I cut out added sugar completely. Fruits stayed, but no sugar in anything else—including my coffee.
Coffee, Still Sacred: I didn’t give up my daily dose of filter coffee or black coffee—just had it without sugar or jaggery (arguably the hardest change for a South Indian like me!).
Simple, Home-Cooked Meals: I stuck to regular home-cooked lunches. No fad diets. Just wholesome, traditional food.
More Protein: I consciously increased my daily protein intake to support recovery and strength.
Once-a-Week Cheat Day: This was more psychological than physical—a space to enjoy a small treat guilt-free. An occasional ice cream or sweet I was craving for. Or even a drink. It helped me stay consistent the rest of the week without feeling deprived.
Intermittent Fasting: I follow a 12–15 hour fast most days, which helped me feel lighter and more in control of my cravings.
Functional Training: I now train at home with a coach three times a week. It’s made a huge difference to my energy and strength levels.
Swimming: Once or twice a week, I head for a swim. And every couple of weeks, I dive into open water—a new passion that’s taken me to some breathtaking places.

Falling in Love with the Water

I’ve had the chance to swim in some truly stunning locations—Udupi, Goa, Mangalore. The highlight?

Diving into the crystal-clear waters of Kodi Bengre, Udupi.

That moment will stay with me forever. It wasn’t just about fitness—it felt spiritual, healing, and deeply grounding.

A Personal Milestone

Here’s something I never thought I’d say: I can do two pull-ups now.

That might not sound like a lot, but for someone who’s never managed even one—it felt like a huge win. I even challenged my son to a pull-up contest. He’s still winning, but I’m catching up!

The Power of People

None of this would’ve been possible without the tribe I found along the way. Friends, mentors, fellow open water swimmers—you know who you are. I’m not naming names here, but I’m deeply grateful for your support and inspiration.