I was in my early 50s and weighed 96 kilograms. I have a hectic job that requires traveling the world and the constant travel, change of time zones, interrupted sleep pattern, and unhealthy eating habits were taking a toll on my body. I realised that ageing is not easy on the human body and we have to work towards our health and fitness by making conscious choices.

I started on this journey by making changes to my lifestyle. I began to eat healthy, clean foods and started exercising. The shift was difficult. The first six months of my journey was a crazy uphill battle, but with patience, perseverance and persistence I lost 12 kilograms. I changed my diet completely, staying away from carbohydrates, sugar, and processed foods. Today, at the age of 59, I maintain a healthy weight between 75-77 Kgs and I have never been fitter or felt healthier before.

The additional benefits of this shift is that I managed to change my life for the better in the process. Making a choice to life a healthier lifestyle has given me more confidence and control over my life, I look younger than my age, I’ve become more productive at work and am happy and cheerful around my friends and family.

It’s true what they say, age is just a number. Anyone can begin the journey to a healthier life at any age. All it takes is dedication and commitment to stick with your plans to achieve your set goals. If you can’t go to the gym, no problem, just set up a small space in the house to work out and be creative in the kitchen to whip up simple healthy meals. This is not an overnight journey.

It took me 6 years to become the best version of myself. I wake up every day at 5 am and start my day with a mixture of cardio, strength exercises and yoga to keep my muscles flexible and toned. On a weekly basis, I engage in at least 8 to 10 hours of moderate to intense aerobic activities such as jogging, lightweight training, yoga or a combination of all three. All you need to do is start with whatever exercise you like best and that works for you, and then set weekly goals and stick to them.

To maintain your workouts at an optimal level, practicing a healthy diet is absolutely essential. I take the necessary supplements in the morning, followed by fruits and eggs for protein. My daily diet consists of vegetables – raw vegetables are best, eggs and lentils for protein, heaps of fruits and most importantly plenty of water to stay hydrated. Following a plant-based diet is essential, as it is easy for the body to assimilate and it doesn’t tax the body in terms of digestion and detoxification. It will be even better if you can ensure that your veggies are organically grown.

These simple practices will help you maintain good health and give you the energy you need to take you through a hectic day in the office and also keep you going when you work-out after work. The point to note is there is no membership fee to maintain a healthy lifestyle, you can do it in many simple ways in the comfort of your home. We have only one body and it doesn’t come with spare parts, so it is up to you to keep your engine running by taking good care of your health. Remember that your body doesn’t owe you anything, but you owe your body everything!”


Sunny Santokh is a personal care expert and a Product Trainer with QI Group’s direct selling subsidiary based in Malaysia. He is a fitness fanatic who enjoys and promotes plant-based diet and regular exercise, as the only way to age healthy and live a medication-free lifestyle.