One hip surgery and 3 months on crutches forced Ankur Warikoo to rethink his health. 5 healthy habits he adopted to be fit and healthy

For decades, Ankur Warikoo treated his body like it could stretch endlessly, absorb abuse, and bounce back on its own. That illusion was shattered when he was diagnosed with avascular necrosis, underwent hip surgery, spent three months on bed rest, and relied on crutches for five months. The experience forced him to confront a simple truth: the body is the vehicle of life, and it cannot be taken for granted. What followed was a 12-year journey of intentional, disciplined change—physically, mentally, and emotionally.

Diet changes

Ankur Warikoo adopted five major lifestyle habits that completely reshaped his health. First, he redesigned his diet. Three years ago, he critically analyzed the macros of his average meals, which consisted of 40% carbs, 40% fat, and 20% protein. He flipped the ratio to 40% protein, 40% carbs, and 20% fat. Being a vegetarian who eats eggs, he gets protein from egg whites, tofu, low-fat paneer, dal, and whey, ensuring his muscles and metabolism stay fueled.

Two meals a day

Second, he moved to two meals a day. The traditional breakfast-lunch-dinner routine had been more about entertainment than necessity. By cutting one meal, he now eats his first meal at 11 a.m. and his second and last at 4 p.m., keeping his body more in tune with its actual needs.

Sleep schedule

Third, he established a strict sleep schedule. Disturbed by years of inconsistent sleep, he began sleeping between 9–9:30 p.m. and waking between 4:30–5 a.m., seven days a week. This discipline required saying no to many social events, but it brought measurable benefits to his energy, focus, and recovery.

Daily meditation

Fourth, he committed to daily meditation. Starting with guided sessions for 10 minutes on sporadic days, he eventually moved to 30 minutes of non-guided meditation every day for over six years. The practice helps him live in the present, maintain a resting heart rate of 47–48 bpm, and manage stress effectively.

Weight lifting

Fifth, he incorporated weightlifting into his routine. Initially a treadmill devotee, he discovered the long-term benefits of lifting weights. Today, he works out six days a week, maintains a body fat percentage of 18–19%, and has a VO2 max of 50+, placing him in the top percentile for men his age and weight.

Alongside these habits, post-COVID, Ankur and his family embraced organic living. They grow vegetables on a rented farm, buy only organic staples like pulses, milk, and ghee, avoid packaged foods, and nearly never order takeout. While it comes at a financial cost, they acknowledge the privilege and health benefits it brings.


He also tracks key vitals, ensuring accountability and understanding how habits impact his body. For example, eating late raises his resting heart rate, skipping workouts reduces VO2 max, inconsistent sleep drops heart rate variability, and phone use before bed decreases restorative sleep.

For 32 years, he treated his body carelessly, as something endlessly stretchable. The hip surgery and months of recovery made him realise that health cannot be postponed. The last 12 years have been about making peace with past choices and preparing responsibly for the future, focusing on what’s in his control—mentally and physically.