Losing fat and gaining muscle are two sides of the same fitness coin.

When we talk about weight loss and gain, we’re really focusing on fat loss and muscle gain — because these are the changes that lead to a healthier, fitter body.

Over the past five years, I have experienced both challenges firsthand and have done extensive research on the science behind them.

Here is what I have learnt about losing fat and gaining muscle summarized in 3 min:

1 year ago, before my birthday, I wrote in my journal, “This is the last year of sleepless nights spent dreaming about what your life could be.”

1 year later, I am the most confident I have ever been, surrounded by an entire community of supportive people.

8 powerful lessons from the most transformative year in my life:

I used to look at my phone straight out of bed.

I had been doing this for years.

Rock bottom for me was when I realized how it negatively impacted my mornings. I was feeling anxious, distracted, and unproductive. It was terrible.

How did I break this bad habit?

In 2020, I was in France, dreaming about what it would be like to study in the US.

In 2024, I am now working as a data scientist in San Francisco.

Here’s the journey that took me from dreaming to achieving my dream career in the US, so that you can do it to:

Most people make friends the wrong way.

Ten months ago, I moved to a new city knowing only a handful of people. Today, I am surrounded by an entire community. The difference? I discovered a simple framework that transformed my social life.

Here’s a framework to help you find your people and create a strong support system:

There are a zillion ways to waste time at the gym.

(Everyone knows how to do that.)

But if you want to save time and make 10x more progress, you should consider using the RPE scale.

Here is why:

Starting a new job can be the best opportunity to get fit.

The moment I decided to get into the best shape of my life was when I started my new job as a data scientist. It might seem contradictory, but the new schedule and fresh start provided the perfect motivation to implement healthy habits. 

The best part? It not only improved my physical health but also boosted my productivity and mental clarity at work.

People in their 20s find themselves glued to their seats for extended periods, a norm that’s becoming increasingly concerning.

Why should you care? Because the habits you form now can profoundly influence your long-term health and quality of life.

And the burning question I want to answer: What simple, effective strategies can you employ to counteract the health risks of prolonged sitting?

Your afternoon snack can make or break your health goals.

Five years ago, I was constantly battling afternoon cravings. As a busy young professional, it was easy to reach for sugary snacks that derailed my health goals. I realized that to stay on track, I needed convenient and healthy alternatives.

Here are five grab-and-go protein options that have helped me stay satisfied and focused on my health journey.

On the first day of the internship, I shared my best health and productivity advice with my intern.

These are the pieces of advice I wish I had received when I was an intern. Each tip is designed to help interns make the most of their experience by staying healthy and productive.

Here are my 5 favorite health and productivity tips (that you can start using today):