Younger at 44: The 5 Simple Shifts That Changed Everything

How I lost 55 pounds, ran my fastest 10K, and reclaimed my health—while balancing a demanding career and entrepreneurship.

At 24, I weighed 200 pounds. At 44, I ran a 10K in 43 minutes and 36 seconds. That’s not just weight loss—it’s transformation. And I did it while working at Oracle India, Oracle America, Meta, and now as a solopreneur.

No fad diets. No extreme workouts. Just five simple, sustainable changes that anyone can make. Let’s look at these five changes:

1. Eating healthier

"You are what you eat, so don’t be fast, cheap, easy, or fake." – Unknown

I didn’t count calories. I counted nutrients. More fresh food, fewer processed meals. Over time, my body responded with more energy, sharper focus, and better performance—physically and mentally.

2. Prioritizing quality sleep

"Sleep is the best meditation." – Dalai Lama

For years, I thought burning the midnight oil was a badge of honor. It wasn’t. Going to bed at 9 p.m. changed everything—better metabolism, stronger recovery, and a sharper mind. Sleep isn’t a luxury; it’s fuel.

3. Slowing down my breathing

"The mind is the king of the senses, but the breath is the king of the mind." – B.K.S. Iyengar

Most people breathe too fast—10 to 20 breaths per minute. I slowed mine down to 5-8 breaths per minute. It’s a simple hack for lowering stress, improving focus, and enhancing endurance. It costs nothing, but the impact is priceless.

4. Developing functional optimism

"The only limits in life are the ones you make." – Les Brown

Negative thoughts (ANTs—automatic negative thoughts) are like weeds. If you don’t pull them out, they take over. I learned to challenge them, reframe them, and act despite them. Mindset isn’t just motivation—it’s a skill you build.

5. Staying active throughout the day

"Movement is medicine." – Unknown

I didn’t just go to the gym; I built movement into my daily life. 10,000 steps a day. A 10-minute walk every two hours. Small, consistent action beats occasional, intense effort every time.

The hard truth

No one is coming to save you. It’s up to you.
Don’t blame your manager, your company, or your workload. Take ownership. Prioritize your health. Lead by example.

Blaming long work hours, endless meetings, or workplace stress might feel justified. But that doesn’t change your reality. Your body doesn’t care about excuses. It responds only to what you do—how you eat, how you sleep, how you move, and how you think.

PS: I’ve distilled my 21 years of experience into a self-paced course. This course will help you find your true life goals and achieve them!

If you’re ready to go beyond your limits, check it out:

👉 https://www.changesmith.me/beyond-your-limits

Your future self will thank you.

Go beyond your limits!