‘2 meals a day, lifting weights’: Entrepreneur Ankur Warikoo shares 5 lifestyle changes that transformed his health

Ankur Warikoo, entrepreneur and content creator, turned heads in 2024 with his remarkable ‘fat-free at 43’ journey, leading to a full-fledged discussion on fitness. In a recent post on X, Warikoo listed five lifestyle changes that helped him achieve the most talked about body transformation.

Detailing the changes he brought in his life, Warikoo shared that he redesigned his diet. For decades, he believed his body could “stretch endlessly, absorb abuse, and bounce back on its own.” That illusion ended when he was diagnosed with avascular necrosis, a condition that led to hip surgery, three months of complete bed rest, and five months on crutches.

“The body is the vehicle of life,” Warikoo said while reflecting on the experience, adding that it “cannot be taken for granted.” What followed was a 12-year journey of intentional and disciplined change, physically, mentally, and emotionally.

One of the first changes he made was to his diet. Warikoo shared that three years ago, he analysed the nutritional makeup of his meals and realised they consisted of roughly 40 per cent carbohydrates, 40 per cent fat, and only 20 per cent protein. “I flipped the ratio,” he explained, moving to 40 per cent protein, 40 per cent carbs, and 20 per cent fat.

He also moved away from the traditional three-meals-a-day structure. Calling the breakfast-lunch-dinner cycle “more entertainment than necessity,” Warikoo shifted to eating just two meals daily. “We are so used to the concept of breakfast, lunch and dinner that I certainly didn’t question it for the longest time. If I were to be honest with myself, the 3 meals were entertainment eating. Not necessity eating,” he wrote.

After years of erratic rest, Warikoo shares he committed to sleeping between 9 and 9.30 pm and waking up between 4.30 and 5 am, seven days a week. “It meant saying no to a lot of social events,” he noted, but the payoff came in the form of better energy levels, sharper focus, and improved recovery.

Mental health, too, became central to his lifestyle. He began meditating with short, guided sessions and gradually built up to 30 minutes of unguided meditation daily, a practice he has maintained for over six years. “I have been meditating for nearly a decade now. Started with guided meditation on Headspace, everyday for 10 mins. Max 100-150 days a year. I saw benefits but I didn’t experience the consistency I desired,” he said.

Further, Warikoo shares that he turned to weightlifting after learning about its long-term benefits. He now trains six days a week and reports a body fat percentage of 18–19 per cent and a VO2 max (body’s maximum ability to use oxygen during intense exercise) above 50, placing him in the top percentile for men of his age and weight.

Post-COVID, Warikoo and his family also embraced organic living, growing vegetables on a rented farm and avoiding packaged foods and takeout. “We recognise this comes from a place of privilege,” he has acknowledged, “but the health benefits make it worthwhile.”

Today, Warikoo tracks key health metrics to stay accountable, noting how late meals, poor sleep, skipped workouts, or excessive phone use directly affect his vitals. “For 32 years, I treated my body carelessly,” he said. “The surgery taught me that health cannot be postponed.”

1. High-protein-high-carb-low-fat diet

3 years back I sat down to critically break down the macros of my average diet. It comprised 40% carbs, 40% fat and 20% proteins. I flipped the ratio.

— Ankur Warikoo (@warikoo) January 5, 2026

The post quickly gained traction, garnering a flurry of reactions. “Strong discipline. Respect for the consistency, especially sleep + lifting. The current health crisis in India is mainly because of the absurd lifestyle,” a user wrote. “Always a new approach nd learning from you nd more important frm experiences u share,” another user commented.

“Proof that small, intentional choices compound into massive results,” a third user reacted.