Ankur Warikoo declares he is ‘fat-free’ at 43. Is it really possible (or healthy) as you hit middle age?

Ankur Warikoo has taken Indian Twitter (now known as X) by storm these past few days. No, this is not about his life-changing investment skills but rather the entrepreneur’s declaration of being ‘fat-free at 43!’

In a tweet, Warikoo shared that several people had been asking him whether he opted for TRT i.e. testosterone replacement therapy or steroids to bulk up as much at his age.

“I frankly had to google TRT to know what it is. So no I didn’t. And no steroids – why would I do that to my body?” he wrote.

Fat free at 43!

Video releasing on the 20th, documenting the journey, hopefully inspiring others to take charge of their health. pic.twitter.com/9i6BUg4nFU

— Ankur Warikoo (@warikoo) April 15, 2024

We decided to talk to experts on the health implications and benefits of making such a transformation after turning 40.

Dr Rakesh Gupta, senior consultant of Internal Medicine at Indraprastha Apollo Hospitals, said that a healthy body fat percentage for women in their 40s generally falls between 25-35%, while men typically range from 18-25%, highlighting that an excessively low body fat level can disrupt hormonal balance, weaken your immune system, and even lead to hair loss and fatigue.

While achieving a very low body fat percentage in your 40s may be possible, Dr Gupta emphasised that it requires a comprehensive and sustained commitment to a healthy lifestyle. This includes a calorie deficit through a balanced diet, regular exercise, and factors like genetics, hormones, and stress management. However, it’s important to remember that consistency and a long-term mindset are crucial, as the process is likely slower than in younger years. Consulting a healthcare professional for a personalised plan is also advisable.

Is “Fat-Free” Healthy in Middle Age?

Several people asking if I am on TRT or took steroids.

I frankly had to google TRT to know what it is. So no I didn’t :)

And no steroids – why would I do that to my body?

Video will explain everything :) https://t.co/47nbIEaTXL pic.twitter.com/fMHiTsPvAp

— Ankur Warikoo (@warikoo) April 16, 2024

Dr Gupta cautioned against an excessive focus on being completely “fat-free” in middle age. While a lean and muscular physique offers health benefits, striving for zero body fat can be unsustainable and unhealthy.

“As we age, our bodies require a higher percentage of body fat for optimal hormonal balance. Extreme calorie restriction or excessive exercise can lead to deficiencies, muscle loss, and burnout,” Dr Gupta said, recommending a moderate and balanced approach to fitness and nutrition, focusing on overall wellness and a nutritious diet.

What Does a Healthy Body in the 40s Look Like?

Dr Gupta described a healthy body in your 40s as having a moderate level of muscle mass and a reasonable amount of body fat. A balanced physique with toned muscles, particularly in the core and major muscle groups, is desirable. However, excessive leanness or extreme muscularity may not be ideal or sustainable. Maintaining flexibility, mobility, and cardiovascular health is also crucial.

A holistic approach is key, according to Dr Gupta. This includes regular cardiovascular exercise, strength training, a balanced diet, sufficient sleep, and stress management techniques. Regular check-ups with healthcare professionals can also contribute to overall well-being and longevity.

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