Ankur Warikoo, who often shares his own fitness transformation stories, recently revealed how he convinced his parents to lift weights and eat more protein as ‘strict vegetarians’. “2 years back, my parents, aged 72 and 70, weighed 110kg and 72 kg. Overweight. Constantly tired. Visibly getting old. My dad, now 90 kg, organises 10-day end-to-end religious trips for his temple group. My mom, 65kgs now, joined a four-month theater workshop to learn acting,” said the entrepreneur in a post on Facebook.
The difference?
1. Changed their diet to increase protein and reduce fat
2. Started lifting weights
It wasn’t easy, Ankur said, opening up about his parents, Ashok and Neerja.
“They rejected it initially. But they saw my results and hesitatingly started. Both are strict vegetarians,” said Ankur, 45.
So the change was:
– Tofu, Greek yoghurt, pea protein, low-fat paneer
– Remove virtually all snacking
– Move to an early dinner
– Get a virtual fitness trainer
“Once they saw their results, they were convinced. With the right supervision and guidance, this is the best gift you can give to your parents. A new energy. A new confidence. Another chance to do things they thought they were “too late” for,” shared Ankur.
Do you feel inspired, too?
Watching older adults stay active and strong through regular training and a vegetarian diet offers meaningful insights into healthy ageing, shared consultant dietitian and fitness trainer Garima Goyal. “A well-planned plant-based diet with lentils, beans, paneer, dairy, soy and other vegetarian protein sources can fully support muscle strength and vitality. When this is paired with exercise that builds endurance and stability, it helps preserve mobility, independence and confidence as we grow older,” said Goyal.
A protein diet helps speed up your fitness goals (Photo: Freepik)
According to Goyal, strength training later in life supports healthy bones, improves balance, and prevents muscle loss, which naturally increases with age.
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“For vegetarians in their 70s and older, the focus should be on including protein in every meal, varying the sources and ensuring good recovery with hydration and micronutrients. The success seen in examples like Ankur Warikoo’s parents helps dispel the misconception that plant-based eaters cannot maintain strength,” said Goyal.
Their lifestyle highlights that fitness after fifty is not only possible but highly beneficial when done with awareness. “It is not about drastic gym routines or restrictive eating. It is about showing up consistently, eating smart, and supporting the body with what it needs. Healthy ageing becomes a reflection of daily habits rather than genetics alone,” said Goyal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.