In February 2025, I went for a routine health check with my GP. The results weren’t great. I was told I was pre-diabetic and close to needing cholesterol medication. I was given six months to try to turn things around.

 

At the time, I didn’t feel good in myself. My diet was inconsistent, my exercise routine was patchy, and while I was active at times, I wasn’t doing enough regular cardio. I weighed 86kg, my VO₂ max was 32, and I had ongoing knee pain that made training uncomfortable. I also had issues with gut health, which meant I wasn’t absorbing nutrients properly, and I dealt with regular energy slumps.

 

What concerned me most was the idea of ending up on long-term medication. I knew something needed to change, but I wanted a plan that felt realistic and sustainable, not extreme.

 

What we focused on

The work wasn’t about one dramatic change. It was about putting some structure around the basics and sticking with it.

 

I moved towards more consistent, balanced meals and introduced targeted supplements where they were needed. I committed to regular cardio, mainly walking and running, alongside my existing training. I also adopted a daily fasting window, which gradually became comfortable rather than forced.

 

We paid attention to gut health as part of the bigger picture, not as a separate issue. The focus was always on supporting my body to function better overall, rather than chasing quick fixes.

 

Nothing felt complicated, but it did require consistency.

 

How things changed over time

Over the following months, the changes added up.

 

My weight dropped from 86kg to 74kg, and my waist returned to 30 inches. My VO₂ max increased from 32 to 46, which reflected how much fitter and more resilient I’d become. My latest blood tests showed my cholesterol down by 17% and LDL down by 19%, with no sign of prediabetes.

 

I also noticed improvements that didn’t show up on a chart. I recovered from intense exercise within 24 hours, my energy levels stabilised, and I stopped experiencing the dermatitis flare-ups I’d been dealing with earlier in the year.

 

Where I am now

I now fast daily for 16 hours without discomfort and no longer deal with energy crashes. My training feels productive again rather than draining, and I feel stronger and healthier overall.

 

Most importantly, I’ve avoided going onto chronic medication through steady, manageable changes to how I eat, move, and support my health. The changes don’t feel temporary or restrictive. They feel like a way of living that I can maintain long-term.

 

Looking back, I’m glad I took the six-month window seriously. The work wasn’t extreme, but it was consistent, and that’s what made the difference.