How I Lost a Health Challenge—and Gained 23 Health Lessons ⛑️
Issue #123: Health Is Hard—These 23 Lessons Made It Easier. Just-in-Case vs Just-in-Time Reading. Constant learning = Constant action.
Content Warning: This post contains lots of references to body weight, calories, protein, body fat % etc. If you're not a fan of those topics for whatever reason, you may like to skip this issue 😃
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"Man, I Thought I Was Healthy…"
You know how most people look at me and think,
“Wow, you must be super healthy—you do yoga, you walk a lot, you don’t drink much, you eat clean.”
Yeah… I thought that too.
I mean, I wasn’t crushing beers every night or hitting up McDonald’s for dinner.
I did all the “good things” you're supposed to do.
But then something happened.
Last year, my friend Jeremy invited me to do a health challenge with him. Just for fun.
We both did a full DEXA Scan at the start—those scans that show your body fat, muscle mass, bone density… all the real stuff.
And I was like, “Cool, let’s see how fit I really am.”
Turns out…
I wasn’t.
That scan and my blood work (which I did around the same time) told a different story.
High cholesterol. Body fat over 30%. Muscle mass wasn’t great either.
Honestly… I was a bit disappointed.
My health report was not horrible, but it was not optimal either. A lot of red and yellow colors.
And the worst part?
I thought I was doing everything right.
Anyways… as Jeremy and I started the challenge from Aug 2024, I made a few changes—added a few runs here, some cardio there. Tried to eat a little cleaner.
But I wasn’t serious. Just aware.
Then came December. Round two of the scan and blood work.
I figured it would show at least some improvement.
Nope.
Everything got worse. I didn’t just lose the challenge with Jeremy…
I lost my illusion of being “healthy.”
That’s When It Got Personal
I don’t know what switched in me, but I took that second scan personally.
It hit something deeper.
So I went down the rabbit hole.
I picked up the book Outlive by Peter Attia. The guy’s all about healthspan—living well, not just living long.
The book blew my mind.
It taught me how to think about health differently.
I started asking new questions:
What does future-me need from present-me?
How do I want to feel at 70?
What can I do now to stay sharp and strong later?
With the help of ChatGPT, I dug into more research. Learned about VO2 max, ApoB, visceral fat—all stuff I never paid attention to before.
But learning wasn’t enough. I needed accountability.
So, in January 2025, I signed up for a monthly coaching program called MyBodyTutor.
Nothing fancy. I share what I eat each day and what workout I did through the app. My coach gives me feedback every day. Holds me accountable. Encourages me.
From January to March, I went all in.
Changed how I ate.
Started tracking my calories, protein, fat, sugar, etc.
Made changes in my sleep schedule.
Took my health very seriously—for the first time in years.
In April 2025, I did my third DEXA scan and blood test.
And finally…
Things were improving.
Body fat dropped.
Muscle went up.
VO2 max improved.
Cholesterol (still red), but started moving in the right direction.
It felt amazing.
⛑️ 23 Lessons I’ve Learned about Health and Fitness
1. Protein is king
As we get older, we naturally lose muscle. That’s just biology being rude.
But here’s the thing—muscle is your armor. It helps you move, carry things, and even stand tall.
I used to think protein was for gym bros. Nope. It’s for anyone who wants to age well.
Now I aim for 0.7–1g of protein per pound of body weight. Every single day.
2. Calories count
I never tracked my calories before. Felt like too much work.
But when I started using the Cronometer app, I was surprised.
That “healthy” granola I was eating? Loaded with sugar and fat.
Tracking even for a month taught me what’s really going into my body.
You don’t need to do it forever—but do it once, and you’ll never eat the same.
3. Fat hides in everyday stuff
We all blame the pizza, but honestly, it’s the milk in our daily tea or the butter on our toast.
Those little things add up.
When I switched to fat-free milk (and yogurt) and started checking labels, it changed the game.
Not all fat is bad. Fat from olive oil and avocado is good.
I still eat pizza. I just save the “fat budget” for things I actually enjoy.
4. Don’t pop random vitamins
I used to think, “A multivitamin will cover it all, right?” Wrong.
Turns out I was low on B12 and Vitamin D—but taking stuff I didn’t even need.
Now I only take what shows up as low in my blood work.
Way better results, way less guesswork.
(Also: consult your doctor before going full supplement ninja.)
5. Get a DEXA Scan
This one changed my whole mindset.
It tells you your body fat %, muscle mass, bone density, visceral fat—all in one scan.
You can’t improve what you don’t measure.
Do it at least once a year. Twice, if you’re making changes.
Trust me, the data will humble you.
(I use BodySpecs for DEXA scan, use my link, and we will both get a $10 credit)
6. Blood work is your health report card
Skipping this is like ignoring your car’s check engine light.
Once I started doing full blood panels, I got real insights—cholesterol, inflammation, hormone levels, and more.
It’s not just for people who are sick.
It’s for people who want to stay well.
Think of it as yearly maintenance for your most important machine.
7. ApoB is a better cholesterol marker
I used to only look at “LDL” and “HDL” because that’s what everyone talks about.
Then I learned about ApoB from Peter Attia—and wow.
It’s a stronger predictor of heart disease.
Mine was not bad, but it was not optimal either.
Now it’s the first number I check on my blood test.
8. Drink more water
It sounds so basic, but it’s wild how many of us walk around dehydrated.
Water helps everything—energy, digestion, skin, sleep.
My coach told me: 10–12 glasses a day.
Add a pinch of salt or electrolytes if you're active.
And yes, you’ll pee more—but that’s kind of the point.
9. Sleep is non-negotiable
This hit me hard.
My December blood work showed cortisol (stress hormone) creeping up.
Probably because I wasn’t sleeping much—shoutout to my newborn.
Now I aim for 8+ hours. No alarms, no phone in the bedroom, no late-night hangouts.
(Also: nap snacks are legit. Take one if needed.)
10. VO2Max shows if your heart is happy
You can’t see heart health in the mirror. But you can measure it.
Apple Watch tracks VO2Max.
Peter Attia says if it’s not optimal, even walking or stairs will feel hard as you age.
So now I do 3 slow jogs (Zone 2) and 1 intense bike session (Zone 5) a week.
My VO2Max went from 35 to 37.5. Goal is 40+. Getting there.
11. Muscles aren’t vanity—they’re survival
We think muscles are for the beach.
Truth is, they’re for staying alive.
Falls are one of the biggest risks in old age.
They’re caused by weak muscles and poor balance.
So I lift weights 3x a week—right at home.
Peloton app. A few dumbbells. 30-minute sessions.
Simple. Effective. Sustainable.
12. Bone health is quiet—but vital
Your bones don’t complain… until they snap.
Lifting weights, doing resistance training, and even jumping (yes, jumping) helps keep bones strong.
Especially important if you’re over 40.
I think of it like adding bricks to a house I want to live in forever.
13. Flexibility keeps you feeling young
Ever try to tie your shoes and feel like you’re about to break? Yeah.
Flexibility is underrated until it’s gone.
I do 15–30 minutes of stretching or yoga most days.
Not to become a pretzel—just to move freely and feel good.
(It also helps prevent injuries.)
14. Mental health is part of health
I used to think mental health was separate from physical health. Nope.
They’re deeply connected.
Bad sleep, poor food, no movement? Hello, anxiety.
Now I meditate, do breathwork, and talk to people when I’m feeling off.
15. Visceral fat is the sneaky villain
You can’t see it, but it’s deadly.
Visceral fat wraps around your organs and increases risk of heart disease and diabetes.
Cardio, protein, and cutting processed fats helped me reduce mine.
I saw big changes in just 3 months.
Get a DEXA Scan to find your number. Then make a plan.
16. Fix one small thing
This is my favorite hack.
Don’t overhaul your life. Just fix one daily habit.
Tea with low-fat milk. No sugar in coffee. Switch granola brands.
These tiny changes stack up faster than you’d think.
And they’re way easier to stick with.
17. Rucking is a secret weapon
Rucking = walking with weight.
I wear a 20 lb weighted vest (or carry my son, who weighs about the same).
Same walk, more effort, better results.
It boosts cardio and strength at the same time.
Plus, it feels like a cheat code for burning calories.
18. Simple beats fancy
Fancy shoes, boutique gyms, and cool outfits won’t make you healthy.
A simple, repeatable, zero-friction routine will.
The less effort it takes to start, the more likely you’ll stick with it.
(My home gym = a mat, a weighted vest, and a couple dumbbells. That’s it.)
19. Fitness is about feeling
Looking good is cool.
But I care more about feeling strong, clear, and alive.
I don’t train for six-pack abs.
I train so I can keep up with my kid, hike mountains at 70, and dance at weddings in my 80s.
20. Your 60s are built in your 40s
If you don’t invest in your health now, you’ll pay for it later.
Period.
Your habits today are either building a future or a problem.
21. “A healthy person has a thousand wishes. A sick person only ONE.”
That quote hits hard.
Every time I want to skip a workout or eat like crap—I remember this.
22. Health is easier to maintain than achieve
It’s way harder to recover health than to maintain it.
So I don’t wait for problems.
I build the habits now.
23. Your body is your forever home
This isn’t a rental.
You don’t get a new one when things fall apart.
Treat it like a house you’ll live in for 70 more years.
Feed it well. Move it often. Keep it strong.
Why I’m Telling You This
So last month, I was hanging with my close friends (Kaushik and Aslam) during our virtual friendscamp (as we all live in different countries, we connect every few months via Zoom call and talk about life) and shared this whole journey.
After meeting with them, I thought, why not share this with my Learn + Grow community?
Not just to help others, but so I could come back to it myself—when life gets busy and I fall off the track (which, let’s be real, will happen).
So here I am.
Not giving advice.
Not pretending to be an expert.
Just telling you what I’ve learned from where I’m at on my health journey.
Your body’s different.
Your goals are probably different too.
But maybe something here will click for you.
Maybe it sparks a little curiosity.
Maybe it reminds you that small steps matter.
Here’s a quick list of the apps, tools, and services I actually use (and mentioned earlier):
MyBodyTutor – This is the coaching program that helped me stay accountable. If you decide to join, let them know I sent you—we both get a $100 credit.
Cronometer App – Super useful for tracking calories, protein, fat, and even micronutrients. Takes a bit to get used to, but totally worth it.
Weighted Vest – I use this 20-pound vest that wears like a backpack on my walks. It makes every step a little more effective.
DEXA Scan (via BodySpec) – This is where I get all my scans done: body fat %, muscle mass, bone health, visceral fat. Use my link, and we will both get a $10 credit.
InsideTracker – This is the service I trust for my full blood work panels.
Great data, and easy to understand the results.Protein Shake Recipe – I tried a ton of recipes before finding one that actually tasted good and kept me full. If you want it, just reply to this email—I’ll gladly share it.
🚀 Growth Tip
When it comes to reading, I pick books based on these situations:
Just in Case: These are the books I read purely for enjoyment, even if they don’t directly apply to my current life situation or goals. They offer a welcome escape from the constant push to be productive and efficient, which I really appreciate.
Just in Time: These are the books I pick up with a specific purpose in mind—whether it’s to learn a new skill, solve a problem, or improve in some way. I try to put these insights into action as soon as I finish reading them.
🤩 Inspiration
Constant learning = Constant action.
Both are equal- both are necessary.
We learn from our actions- we act from our learning.
One without the other suffers.
Both together provide depth and clarity in truth.
👋 Until next time, Anil / CEO and Co-Founder of Multidots, Multicollab, and Dotstore.
May the Peaceful Growth be with you! 🪴
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Hi Anil, Thanks for sharing such insightful details! The eye-opening results and tests you suggested in your blog post provide deep, valuable information for health-conscious individuals. This is very helpful content!
You’ve shared many practical details. Could you please summarize the top 5 to 7 things we should focus on to improve our overall health? So we don't want to do too many things after we take care of those 5 to 7 things.