Transforming My Body… (work in progress)

I’ve been on several ups and downs in my own personal health journey.

2018; high LDL cholesterol→ 2019; mild fatty liver→ 2020; reversing both with lifestyle and dietary changes → 2021; x2 back and knee injuries → 2024; pneumonia → 2025; fractured finger. Lol

I know, I know.. tiny violin and all that… minor setbacks compared to a lot of other people but as a doctor going through various ailments and coming back from them has made me realise 1) I am the worst patient ever and 2) I needed to take better care of myself and focus on the big buckets of health & consistently do this and not focus too much on the “small print” of health (i.e the 0.1% stuff which aren’t make or break)

This newsletter will be slightly different from the usual (a one off and a slightly longer read but hopefully worth it) and it goes through my “health protocol” if you will or my framework for how I am stripping back all the (very confusing) noise you hear about health online and focusing on a few key “buckets”: movement, strength training, nutrition & gut health, sleep & recovery (with stress and mobility in the mix). 

The goal is to strip away gimmicks and focus on simple, evidence-based habits that work together to improve your health. In the last 9 months, as a weird by-product of actually eating more, being more mindful of what I eat and how I train… I’ve lost over 10kg. Bear in mind losing weight was not a primary goal of mine at all (I’ve actually gained more strength and stamina in this same time frame)

P.S sorry to say there are no shortcuts!

Move more: rethinking the “10,000 Steps” myth

Movement is medicine, but you don’t have to obsess over a magic number of steps. The popular 10,000 steps/day target actually started as a 1960s pedometer marketing slogan, not a science-backed goal. Recent research shows significant health benefits kick in well below 10k steps. 

In fact, a large review of studies found that about 7,000 steps a day is a realistic sweet spot for most adults, associated with dramatically better health outcomes:

• People who averaged ≥7,000 steps/day had about a 47% lower risk of dying (all causes) compared to more sedentary folks.
  

• Around 7k steps, researchers saw 25–38% reductions in risks of heart disease, dementia, and depression, plus ~28% fewer falls. Even a modest bump to 4,000 steps/day cut mortality risk by 36%.
  

• Benefits plateaued after ~7,000 steps, meaning you don’t need 10k for health – though more activity can yield slightly further gains.
  
  

The take-home for me: Don’t stress if you’re not hitting 10k. Instead, focus on moving more than your current baseline. Small swaps in daily routine add up. For example, I now turn any virtual meeting over 15 minutes into a walking meeting; pacing in the garden or on a treadmill instead of sitting. 

You could also park farther away, take stairs, or do quick stretch breaks. These bite-sized movements throughout the day (often called NEAT; non-exercise activity thermogenesis) boost circulation and burn calories without dedicated “gym time.”

Practically speaking: Use the 7k steps finding as motivation to simply be less sedentary. If you currently average 3k steps, try for 5k; if you’re near 7k, challenge yourself to go a bit beyond. Any increase in movement… whether formal exercise or just walking the dog an extra few mins…can improve health over time. And remember, movement isn’t limited to walking: gardening, house chores, dancing in your kitchen and doing a jig whilst tasting that juicy tomato sauce you’re making for the spaghetti…. all counts toward keeping your body active.

Pump: strength training for the whole body

Cardio is great, but resistance training is the real workhorse of longevity and metabolic health. 

I’ve always loved my gym routine but it often was inconsistent when work got busy or focused too much on “vanity workouts” broken down into working on just the shoulder, just the chest, just the biceps etc. I’m more mindful that I need to build routine and do resistance exercises about 3–4 times per week, focusing on full-body workouts rather than isolating mirror muscles. 

The idea is to ensure each session leaves your entire body worked… whether by rotating push/pull/legs sessions or doing all major muscle groups in one workout. 

Science backs this broad approach: training all major muscle groups regularly (at least 2× per week) maximizes strength and functional benefits.

Beyond building muscle, strength training triggers a cascade of health improvements. Research in older adults shows that those who did strength exercises at least twice a week had significantly lower mortality risk over ~8 years.

In one large study, adding regular strength training to aerobic exercise was linked to a 30% drop in all-cause death risk compared to cardio alone. Lifting improves:

• Metabolic health: Increases insulin sensitivity and helps regulate blood sugar.
  

• Body composition: Preserves lean muscle and bone density while reducing fat, critical as we age.
  

• Functional strength: Makes daily tasks easier (carrying groceries, climbing stairs) and reduces injury risk.
  

Practically speaking: Schedule 3 sessions a week to strength train, even if short (~30 minutes each). Quality beats quantity so focus on form and engaging large muscle groups. If you’re short on time, full-body moves (e.g. kettlebell swings, deadlifts, push-ups, rows) give more bang for your buck than isolated curls or leg extensions. And remember, consistency matters more than crushing yourself in one heroic gym day. Aim to progress gradually… add a few pounds, an extra rep, or another set as you get stronger.

Important tip: Resistance training and protein intake go hand-in-hand… dietary protein supplies the amino acids to repair and grow them (more on protein soon!). This synergy boosts muscle protein synthesis and, over time, increases muscle size and strength. Plus, having more muscle mass raises your resting metabolism slightly, meaning you burn more calories even at rest.

Gut & diet: fiber, protein, and simplifying nutrition

My new nutrition philosophy is refreshingly simple: prioritize fiber and protein, build consistent meal patterns, and don’t sweat minor day-to-day fluctuations. 

I do not obsess over every calorie or chasing fad superfoods (I thank married life for this because date nights every week means I can still eat pizza or some sugar loaded afternoon tea with scones and not worry myself with macros every meal)... instead, I focus on nutrient-dense basics that nourish the gut and body. 

Fiber: Fiber is basically the closest thing to a nutritional panacea. It feeds your gut microbes, tames appetite, supports heart health, and more. My personal fiber target is ~50 grams per day… a level I built up to over a few weeks of “training” my gut. For most people, 50g is ambitious (typical intake is <15g!), so start with 25–30g/day and gradually increase over a few weeks if you like. Even at 30g, you’re hitting the baseline that large studies recommend for chronic disease prevention. But going beyond 30g can confer additional benefits in a dose-dependent way. Research has found:

• Those who eat the most fiber have ~16–24% lower risk of death from heart disease, stroke, type 2 diabetes, and colon cancer compared to low-fiber eaters.
  

• “More is better”: Every extra 8 grams of dietary fiber a day is linked to an additional 5–27% reduction in those disease risks. The benefits keep accruing beyond the 25–30g mark… so aiming higher (35g, 40g, etc.) can continue to improve health (as long as your gut tolerates it).
  

• High fiber intake is associated with a 23% lower risk of all-cause mortality in observational studies. It’s not just about pooping regularly… fiber might protect your life in the long run!
  
  

Fiber (especially soluble fiber and prebiotics) slows digestion and blunts blood sugar spikes, helps lower LDL cholesterol, and is fermented by gut bacteria into short-chain fatty acids (SCFAs) like butyrate and propionate. SCFAs have anti-inflammatory effects and even communicate with your body’s systems. For example, SCFAs can stimulate the release of gut hormones PYY and GLP-1 that increase satiety (fullness).

In fact, studies show fermentable fibers lead to greater production of PYY/GLP-1, contributing to feeling full and happy after a high-fiber meal. This is the same pathway targeted by some weight-loss medications! So, a big fiber-rich salad or a bowl of oats with flax might naturally help keep your appetite in check and improve your metabolic health.

Practical fiber tips: Gradually increase your intake (jumping from 10g to 40g overnight is a recipe for gas and bloating… our gut needs time to adjust). 

Emphasize whole plant foods: vegetables, fruits (eat ’em with skin on when edible), legumes, and whole grains. My grocery staples reflect this fiber focus… more on that in a moment. And don’t forget to hydrate; fiber works best with adequate fluid.

Protein: the building block (and satiety aid!)

Protein isn’t just for bodybuilders… it’s critical for everyone’s health. It supports muscle repair, hormone and enzyme production, immune function, and more. Importantly for those trying to manage weight or appetite, protein is highly satiating. Like fiber, protein-rich foods trigger gut-derived satiety hormones (PYY, GLP-1, CCK, and even reduce ghrelin, the hunger hormone).

Ever notice how a breakfast of eggs keeps you full longer than a bowl of sugary cereal? That’s protein at work.

For me the actual amount of protein at each meal is less important and its more a focus on the total daily count and I use a simple formula to estimate my daily needs: Body weight (kg) × a factor (g/kg) = daily protein target (g). The factor depends on activity level:

• Sedentary or low activity: ~1.0 g per kg body weight per day (around the bare minimum to avoid deficiency).
  

• Moderate activity (light exercise a few days a week): ~1.2 g/kg/day.
  

• High activity or endurance training: ~1.4 g/kg/day.
  

• Intense strength training or muscle-building phase: ~1.6 g/kg/day
  

• Elite athletes or heavy training loads: up to ~2.0 g/kg/day.
  
  

For example, if you weigh 70 kg and are moderately active, aim ~84 g protein/day; if you’re lifting heavy and trying to gain muscle, 112 g/day (or more) might be appropriate. These align with sports nutrition guidelines, which generally recommend 1.2–2.0 g/kg for active individuals. There’s no need to overshoot wildly… intakes above ~2.2 g/kg typically show no added benefit for muscle and just make for expensive urine.

Protein quality and timing: Spread your protein across meals to optimize muscle protein synthesis. Include high-quality proteins: e.g. eggs, dairy (Greek yogurt, cottage cheese), lean meats, fish, or plant proteins like beans, lentils, tofu, and tempeh. If you’re plant-based, combine sources (grains + legumes) to get a diverse amino acid profile.

By prioritizing protein and fiber at meals, you’ll likely find you naturally eat fewer junk calories because you’re full and fueled on the good stuff.

The consistency pantry: stock your staples

Instead of chasing the latest exotic superfood, I rely on a roster of affordable, unpretentious staples I always keeps on hand. This “consistency pantry” makes it easy to throw together healthy meals without fuss. Here are some of my go-tos (and why they’re great):

• Cottage cheese: A convenient high-protein food (one tub can pack 25+ grams). Great as a spread on toast, blended into pancake batter, or just with fruit. (No need to hide it in brownies or ice cream…it’s fine as-is!)
  

• Olive oil: Heart-healthy monounsaturated fats and polyphenols. Use for cooking or dressings to boost flavor and absorb fat-soluble nutrients.
  

• Kefir and yogurt: Fermented dairy providing probiotics for gut health, plus protein and calcium. These help diversify your gut microbiome (which is linked to everything from digestion to mood).
  

• Dark chocolate (70–90% cocoa): A little square of dark chocolate is rich in antioxidants (flavanols) and lower in sugar than milk chocolate. It satisfies sweet cravings while potentially supporting heart health and mood.
  

• Kiwis and pears: High-fiber fruits. Kiwi in particular is a fiber and vitamin C powerhouse (and some research even suggests kiwi may improve sleep quality when eaten before bed…ikely due to antioxidants and serotonin). Pears with skin are an excellent source of soluble fiber.
  

• Frozen berries: Frozen mixed berries are nutritious and budget-friendly. They’re picked at peak ripeness (locking in vitamins), great for smoothies, oatmeal, or healthy desserts. Berries are packed with fiber and polyphenols that feed good gut bacteria.
  

• Flax and chia seeds: Tiny seeds with outsized benefits; loaded with fiber and plant-based omega-3s (ALA). They help with satiety and have been shown to improve cholesterol levels. Add to yogurt, oatmeal, or baking.
  

• Garam masala (and other spices): This Indian spice blend is a flavorful way to make healthy food exciting without extra salt or calories. Spices are also high in antioxidants and may aid digestion.
  

• Parmesan cheese: A little goes a long way for flavor (umami!). Parmesan is rich in calcium and protein; plus, aged hard cheeses are low in lactose. Shave it over veggies or whole-grain pasta.
  

• Honey: A natural sweetener with antimicrobial properties. Use in moderation (added sugars are still to be limited)...e.g. a drizzle in Greek yogurt with fruit.
  

• Frozen mixed vegetables: When fresh produce runs low, frozen veg are a lifesaver. They’re just as nutritious and make it super easy to throw together a stir-fry or add bulk to soups and stews.
  

• Sourdough or seeded whole-grain bread: Quality bread can be a great carb source. Sourdough fermentation may improve mineral absorption and digestibility. Seeded breads add extra fiber, healthy fats, and protein.
  

• Canned or baked beans, chickpeas, and other legumes: Affordable protein + fiber combo. Baked beans on whole-grain toast can be a quick balanced meal. Chickpeas can become hummus or be tossed into salads. Legumes are linked to longevity.
  

• Frozen peas and edamame: Quick additions of green veggies/protein. Peas have fiber and vitamins; edamame (soybeans) add protein, fiber, and micronutrients like folate.
  

Stocking these kinds of staples means you’re never stuck without a healthy option. You can mix-and-match: e.g. toss chickpeas, frozen veg, and garam masala in a pan with olive oil for a speedy curry; or blend frozen berries, kefir, and protein powder for a nutrient-dense smoothie.

Patterns > perfection: no food is a “never”

I fell into the restrictive diet abyss many times and whilst I may have seen short term improvements… I could never sustain it. So instead I advocate for an 80/20 approach: focus on whole foods and balanced meals most of the time, but don’t demonize treats. There’s no single food that will make or break your health… it’s your overall eating pattern that counts. 

I don’t waste energy fretting about having a slice of pizza or some sweets occasionally. By keeping the foundation (protein + fiber) solid, there’s less room (and honestly, less craving) for ultra-processed junk.

And forget crash diets or constantly bulking/cutting…find a sustainable way of eating that keeps you satisfied and energized. This might mean three square meals, or maybe you prefer four smaller meals…whatever helps you get enough nutrients without feeling deprived. By simplifying nutrition down to core principles (eat lots of plants, adequate protein, not too much sugar or deep-fried stuff, etc.), you remove a lot of the stress. No need for “detoxes” or magic fat-burning foods…consistency is king.

Sleep: optimize your nights (without overthinking it)

I have tried to simplify my sleep as much as possible. It’s easy to get stressed and carried away by having some elaborate sleep ritual that requires you take several supplements, use various gadgets and “hacks” but this is my new routine →  in bed by ~10:30 PM, aiming to be asleep by 11, and wake ~7 AM. 

You can read endless sleep-hacking tips online, but a few crucial basics make the biggest difference (in my opinion):

• Keep it cool and dark: The body’s core temperature needs to drop at night to initiate sleep. Aim for a bedroom temp of about 18–20°C (65–68°F). If you tend to get cold, use layers of blankets or breathable pajamas that you can peel off. Also, minimize light: use blackout curtains or an eye mask, and banish harsh blue lights from devices close to bedtime.
  
  

• Mind your evenings: Ever noticed your heart pounding after a late-night intense workout or an argument? A high heart rate and adrenaline surge late in the evening is a sleep killer. Research confirms that strenuous exercise within ~4 hours of bedtime can delay sleep onset, shorten sleep, and raise your nighttime heart rate. I learned this the hard way… late-night training sessions tanked my sleep quality. Try to finish workouts at least 3–4 hours before bed, and if you must exercise late, keep it lighter intensity. Likewise, give yourself time to unwind after any stressful events or heavy work late at night. Maybe do some light stretching, deep breathing, or read a (non-work) book to transition into “sleep mode.”
  
  

• Sleep environment and partners: Create a sleep sanctuary. A good mattress and pillow, comfortable bedding, and a quiet room make a world of difference. If you share a bed, it helps tremendously if your partner is on board… ideally one who doesn’t snore like a chainsaw! (I count myself lucky my wife is a silent sleeper). Encourage a snoring partner to seek solutions… nasal strips, side-sleeping, or a medical eval for sleep apnea if severe. Both of you will benefit!)
  
  

• Stop clock-watching: One of the worst things for insomnia is anxiously checking the clock. This only increases stress. Turn the clock away. Trust that your body will take what it needs. Let go of sleep perfectionism. I track my sleep with an Oura ring, but I have learned not to obsess over the score. I’ve had nights where the data gave me a mediocre 75/100 sleep score yet I felt great the next day, and other nights an 89/100 score didn’t correlate to feeling rested.

  The lesson: listen to your body more than a gadget. Consistently good habits will improve your sleep trend over weeks; don’t micromanage it nightly. (There’s even a term “orthosomnia” for people stressing so much about achieving perfect sleep that they develop insomnia!)

Recovery, rest and stress management

It’s not just about “sleep more”... there are actually 7 types of rest we need, as described by Dr. Saundra Dalton-Smith which I covered in this newsletter edition :

The key is that recovery is multi-faceted. Hitting the gym hard 6 days a week won’t help if you never let your body and mind recuperate. Chronic stress (physical or psychological) elevates cortisol, which can undermine muscle gains, disrupt your gut microbiome, and ruins sleep. 

Smart supplementation: the few that matter (for me)

Supplements can supplement (not replace) a good diet and lifestyle. My short list of supplements targets common gaps or specific evidence-backed boosts. Here are the ones I use and recommend, along with optimal doses and why they’re useful:

• Creatine Monohydrate (3–5 grams/day): Creatine is one of the most-researched supplements, known to improve high-intensity exercise performance, increase muscle power, and aid muscle recovery. It works by boosting your muscles’ phosphocreatine energy stores (more ATP for quick bursts). It may also have cognitive benefits (early research suggests it could support brain health and short-term memory, especially in older adults). Dose: 5g a day (or 0.1 g/kg) is a standard maintenance dose… no need for those old-school loading protocols; loading (20g/day for a week) isn’t harmful, but studies show no advantage to front-loading versus just taking 5g daily. Creatine monohydrate is the proven form…don’t fall for pricey “creatine HCL” or others with fancy claims. 

• Prebiotic Fiber: If your diet fiber isn’t consistently high, a supplement can help fill the gap. Prebiotic fibers selectively feed beneficial gut bacteria, leading to increased SCFA production and improved gut health. Dose: Around 10 grams with water, once or twice a day can help meet fiber goals (and beyond). Increase slowly to avoid gas. 

• Omega-3 (Fish Oil or Algal Oil): If you rarely eat fatty fish like salmon, sardines, or mackerel, you might lack the marine omega-3 fats EPA and DHA. These long-chain omega-3s support heart and brain health, reduce inflammation, and may improve triglyceride levels. Dose: Health authorities recommend at least 250–500 mg of combined EPA + DHA per day for adults. That’s roughly 2 servings of oily fish per week. Fish oil supplements often come in 1000 mg fish oil capsules, but check the label for actual EPA/DHA content (usually ~300 mg EPA + 200 mg DHA per capsule). Aim for total ~500 mg/day of EPA/DHA if you’re healthy; up to 1 gram (1000 mg) per day if you have higher needs (some studies on heart health use 1g+, but always follow medical advice for high doses).
  

• Vitamin D3: This is hard to get from food (except fortified dairy, fatty fish, egg yolks) and many people in northern latitudes or with indoor lifestyles run low, especially in winter. Dose: Most adults need at least 600–800 IU/day per official guidelines, but many experts advocate 1000–2000 IU (25–50 μg) daily for optimal blood levels, as this dose is safe for virtually everyone and can correct mild deficiencies In fact, a 2024 review argued 2000 IU daily is an efficient, safe dose for the general adult population to prevent deficiency. Safety: The upper limit is 4000 IU/day for over-the-counter use (which is well tolerated), and toxicity is rare unless you take extremely high doses (>10,000 IU/day long-term). Still, more isn’t better… stick to moderate supplementation unless a doctor advises otherwise. If possible, get a blood test for 25(OH)D to personalize your dose.
  
  

The synergy: how it all connects

We’ve treated these “buckets”... movement, lifting, diet, sleep, etc…. separately, but in reality they are deeply interconnected in what you might call a virtuous cycle of health:

• Exercise ⇄ gut: Regular exercise doesn’t just strengthen muscles; it also enhances your gut microbiome diversity and function. Studies show physically active people have more varied gut flora, which produces more SCFAs that reduce inflammation. A healthier gut can in turn improve exercise performance by extracting energy more efficiently and training your immune system. It’s a two-way street… a balanced microbiome may even contribute to better recovery and mood, making you more likely to stay active.
  
  

• Sleep ⇄ metabolism: Poor sleep (even one rough night) increases cravings for sugary/fatty foods, because it disrupts hunger hormones ghrelin (which goes up) and leptin (goes down). Chronic short sleep also causes insulin resistance, making it harder to build muscle and easier to gain fat. On the flip side, exercising regularly can improve sleep quality (just not too late in the evening!), and a diet high in fiber and low in heavy sugar helps prevent blood sugar crashes that could wake you. Getting good sleep improves your willpower to hit the gym and choose healthier foods…it’s all connected!
  
  

• Diet ⇄ training: Eating adequate protein and micronutrients fuels your workouts and muscle repair. In turn, strength training increases your body’s demand for protein and nutrients… a healthy feedback loop. Fiber and protein-rich diets also help with body composition by keeping you full, so you don’t undermine your training with excess junk food.
  
  

• Stress ⇄ gut/immunity: Chronic stress can alter your gut bacteria (the gut-brain axis is real) and weaken your immune system. Techniques that reduce stress like exercise, meditation, adequate sleep will improve gut health and lower inflammation, which is linked to everything from heart disease to depression. Even fiber has stress-buffering effects: those SCFAs from fiber can influence brain chemistry and inflammation levels in ways that may improve mood and stress resilience.
  
  

• Mobility ⇄ longevity: Mobility and flexibility work (stretching, foam rolling, yoga) keep your joints healthy and posture in check, which allows you to keep exercising into old age without injury. This means you maintain muscle (key for metabolic health) and balance (prevent falls) as you age, feeding back into the ability to stay active… one of the strongest predictors of longevity. So, while often neglected, a bit of daily mobility drill is like an investment in your future self’s independence.
  
  

If there is one thing you should take-away it’s this: In a world obsessed with extreme 30-day transformations, biohacks, and silver-bullet solutions, keep it simple and do the unsexy basics and do them well, day after day. It doesn’t require perfection but a commitment to continuous improvement and listening to your body’s feedback.

Remember to have a little fun with it… healthy living isn’t a punishment! It can and should be enjoyable. Find movement you love (hiking, dancing, playing a sport with friends). Cook recipes that excite your taste buds while nourishing you. Laugh often (great for those stress and emotional rest buckets!). And give yourself some grace on the journey.

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