Delhi doctor lost 22kg in a year. He shares what fixes stress and boosts sleep. Check his weight-loss journey and diet

Dr. Yash Vardhan Kukreti, a Delhi-based MBBS graduate and Health, Fitness, and Performance Coach, transformed his own life by losing 22 kilos in just one year. Balancing brutal work hours, building an online business, and navigating stress, he proved that consistency beats shortcuts. More than just weight loss, his approach focuses on repairing the body from within—improving sleep, stress tolerance, brain function, and metabolic health—showing that fitness isn’t just cosmetic, it’s a life-changing investment.

Dr Kukreti emphasises that fitness reshapes the body and mind. Strength training boosts BDNF (according to NIH, BDNF is a brain protein that supports neuron growth, helps brain cells communicate, and is key for learning and memory), the molecule that helps rebuild a stressed brain.

At the same time, cardio enlarges the hippocampus, enhancing emotional regulation. Building muscle improves glucose control, and sticking to a consistent routine restores sleep architecture and circadian rhythm. Along the way, inflammation drops, decision-making sharpens, and stress tolerance rises. In essence, he explains, fitness rewires the body’s chemistry to support you rather than sabotage it.

What does his diet look like?

Nutrition plays a central role in his approach. His meals are balanced, protein-rich, and simple. Breakfast might include a paneer and avocado sandwich served with papaya, kiwi, and strawberries. Lunch often features shahi paneer with rice, roti, and ghiya sabzi, accompanied by Greek yogurt, whey in milk, and low-fat paneer. By lunchtime alone, he consumes around 115 grams of protein, showing that building strong internal health requires planning and consistency in every meal.

His weight loss journey

Over the course of a year, Dr Yash Vardhan lost 22 kilos, not during an easy period of life, but while working long hours, handling stress, and juggling a chaotic, unpredictable schedule. He reflected on a period when every day seemed defined by discomfort. Years ago, he endured 15 to 16 hours of studying, weighed down by anxiety and tension, unable to savour even the simplest moments. At that time, his goal wasn’t sculpting abs or chasing appearances; he simply longed for a body free from pain and a mind that felt calm, steady, and capable of handling life without constant strain.



Despite the challenges, he showed up consistently, quietly building his health and resilience. His weight-loss journey demonstrates that it’s possible to achieve remarkable results even amidst a busy, stressful lifestyle. He sticks to his principles- discipline, consistency, and focusing on fundamentals.