Dr Amar Shere is a cardiologist in West Orange, NJ, who, like so many people, knew what to do to stay healthy but had a hard time doing it. That changed when a blood test turned up high levels of Lp(a), a risk factor for heart disease. The test, coupled with the visceral fat that had crept on over the years inspired him to take action. He dropped nearly 15 kg, built muscle, and says that the journey has made him a better doctor. Here’s how it happened, in his own words:
I HAD STRUGGLED with weight loss and adopting healthy habits since my teenage years, which continued in college and medical school. I had a hard time keeping the weight off. My fitness journey has always been a roller coaster with me making great progress for a certain period, but then going back to my old habits when life got busy or challenging.
I became vegan ten years ago for health reasons, and it initially made a significant impact on my weight loss and energy levels. I initially became a vegan for health reasons, but it quickly became a lifestyle that I embraced to advocate for the well-being of animals and the planet. Vegan or vegetarian diets are not deprivation diets as many people think. I was able to get into the best shape of my life and transform my body solely on a healthy, plant-based, vegan diet.
However, during my medical residency and fellowship training, my schedule got busier, and I started neglecting my health again. Although I was exercising a few times a week, I wasn’t noticing any sustainable results.
I had some experience in the fitness world. I was a fitness instructor for a Bollywood-inspired dance fitness program called BollyX for almost a decade. When my work schedule allowed, I would teach dance fitness classes, holding me accountable to get some movement and cardio into my routine.
“It was much easier to know what to do than to do it”
OVER THE PAST few years, I put on a significant amount of weight and was unhappy with how I looked and felt physically. My exercise tolerance decreased, I constantly felt fatigued, I lacked confidence, had low self-esteem, and was ashamed of years of damage I had done to my physical and mental health.
I would tell my patients to adopt a heart-healthy lifestyle, then come home, sit on my couch, eat processed junk food, and not exercise. I kept using my busy work schedule as an excuse to not lead a healthy life. I went through periods of trying many different lifestyle approaches, such as the keto diet, intermittent fasting, and 12-week bodybuilding training programs that I found online. None of them helped me create long-lasting, sustainable health habits that I often preach about to my patients.
A blood test put me in action
BEFORE STARTING MY journey, I had a routine physical exam with body composition and blood tests. My BMI was within the healthy range, however, I carried a significant amount of visceral fat in my abdominal region, which is a large risk factor for developing heart disease and other chronic metabolic disorders. Although my blood pressure and cholesterol levels were normal, I was found to have an elevated level of Lipoprotein(a) or Lp(a).
Lp(a) is a cholesterol-carrying molecule which contributes to plaque buildup in the arteries that can lead to a heart attack. Unlike cholesterol levels, which are frequently linked to diet and other lifestyle choices, Lp(a) is unique in that it is primarily driven by individual genetics and is an independent predictor of developing heart disease.
COURTESY SHERE
The levels of Lp(a) vary significantly among different ethnic groups. South Asians, in general, are known to have higher levels of Lp(a). Statistics show that South Asians are two to three times more likely to develop heart disease and develop it nearly a decade earlier than people of other ethnicities. South Asians are also more likely to develop other metabolic risk factors for heart disease, such as high blood pressure and diabetes.
I was already at an increased risk of developing heart disease due to my strong family history, and now even higher with an elevated Lp(a). I was aware that even though my genetics put me at risk for early-onset heart disease, I had to take charge of my health to prevent it.
As a cardiologist, I encounter and treat some of the sickest patients in the hospital. I strongly believe that the most effective way to combat heart disease is to prevent it from happening in the first place.
From lost and defeated to taking charge
MY WEIGHT LOSS and health journey began on June 11, 2022, which also happened to be my 34th birthday. I reflected on my personal, health, and professional goals as I do every year. As I stood in front of the mirror that morning, I felt disappointed with my health. I was overweight, tired all the time, and lacked energy. I felt like a hypocrite for promoting a healthy lifestyle to my patients daily and not following the same advice. I wasn’t being the doctor I wanted to be for my patients. I felt lost and defeated.
This was the moment I knew I had to make a change and take control of my health, although I didn’t exactly know how. Coincidently, that day, I discovered an online training program called KMak Fitness, which had a strong track record of transforming the lives of busy professionals. After speaking with Kunal Makwana, the founder, and my now trainer, I knew that this program was the perfect fit for me.
The online nature of the program is convenient for someone like me who works 70 to 80 hours a week. The personalised program was tailored to my busy lifestyle and offered me structure, guidance, and accountability. That day, my ‘why’ for embarking on this journey became clear—I wanted to become a positive role model for my patients and learn how to maintain a healthy lifestyle so that I could confidently help others.
I put fitness in my life without giving up on living
DURING THE FIRST month of my program, my coach helped me develop the mindset and habits to overcome mental obstacles and navigate situations such as social events and vacations. I learned that having fitness goals doesn’t mean giving up on living life but rather finding ways to make the best of every situation.
Resistance training, adequate water intake, protein consumption, prioritising sleep and recovery, and more movement (at least 10,000 steps per day) were the basics that kept me on track. Instead of focusing on a certain target weight or physique, I concentrated on building healthy, sustainable habits.
The workout sessions were straightforward yet effective, lasting only 45 minutes, two to three times a week. (One day for upper body, another for lower body and another for full body.) I kept it simple and stuck to classic exercises like biceps hammer curls, triceps pull-downs, chest presses, shoulder presses, squats, leg presses, and some core work. Now, I’m working on adding more exercises with free weights to help me build strength and improve stability.
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- Courtesy Shere
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- Courtesy Shere
By staying consistent and following through, I quickly saw the pounds shed and was able to lose almost 30 pounds (13 kg) in just six months and gain real lean muscle mass. I felt the best I ever had.
I developed the mindset and tools to better guide my patients. I have become a more empathetic and understanding cardiologist, meeting patients where they are on their own journeys without any judgment. I am now more curious and inquisitive about their unique journeys so that I can better assist and support them.
After hearing about my transformative journey, my patients are much more open with me regarding their own challenges. I feel a greater sense of responsibility now to truly become that positive role model I wanted to be at the start of my journey. I have developed a stronger relationship with them, and in a way, I have become both their cardiologist and personal lifestyle coach!
What’s next
APART FROM BUILDING strength, I am also now focused on improving my cardiovascular endurance. I want to challenge myself by training as a hybrid athlete. Over the past few years, I have accomplished two half marathons, and I’m determined to take things to the next level. My goal is to train for and participate in the NYC Marathon while raising funds for the American Heart Association to support heart disease research and outreach programs.
Another goal I have that is to establish a “Walk with a Doc” chapter in my community. I hope to inspire others to prioritize their health and well-being by simply walking and moving more.
I changed what I eat
WHEN I WAS at my heaviest, my diet was vegan, but mostly consisted of unhealthy ultra-processed vegan foods such as fried foods, dairy-free cheeses, ice creams, and pre-made frozen meals. I also had a lot of take-out and over consumed calories throughout the day.
Now, my diet is still vegan, but I mainly consume whole food and minimally processed plant-based protein sources such as tofu, tempeh, lentils, seitan, chickpeas, and edamame. I’ve increased my protein intake and maintain a caloric deficit. I also include plant-based protein shakes in my plan for convenience. I aim to eat at least 1 to 1.2 grams of protein per kg of my body weight daily.
One of my favourite desserts now is melting dark chocolate on top of plant-based Greek yoghurt, freezing it for a few hours, and then topping it off with fresh berries and walnuts.
What Worked for Me
TIP 1
Solidify and discover your why
Before you embark on a weight loss or transformative journey, it’s important to take some time to reflect on your why. When you truly understand the reasons why you want to achieve your goals, you will become unstoppable. Whether your why is to improve your self-confidence, prevent future health issues, inspire your loved ones, or regain control of your life, knowing your why will plant the seeds for growth during your journey. Keep your reasons why at the forefront of your mind, and you will become the master of your destiny.
TIP 2
Strive for consistency
Choose exercises and meals that you enjoy. When you enjoy the process, you’re more likely to stay consistent. Staying consistent with healthy habits was truly the key to achieving my health and fitness goals. Consistency helped me build discipline and mental resilience, paving the way for personal growth and success.
When faced with challenges or setbacks, staying consistent made it easier for me to overcome obstacles. I wasn’t discouraged by missing a workout or falling off my nutrition plan for a day or even a few days. The more consistent I was, the more empowered I was to get back on track and accomplish my goal.
TIP 3
Seek coaching and community support
I was lost and unsure where to start on my fitness journey. Seeking advice from fitness experts and joining a supportive community made a huge difference. Surrounding yourself with people who can provide mutual support and encouragement on challenging days can make all the difference to ensure you stay on track. Community and coaching support certainly made my journey an incredibly rewarding experience.
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