‘I recall that I could dance for hours without tiring’: How Sunidhi Chauhan has redefined fitness at 41

Sunidhi Chauhan, at 41, has proven that age is just a number when it comes to achieving a fit and healthy lifestyle. In a recent interview with Mid-day, the singer revealed the changes she made post-pregnancy, focusing on discipline, consistency, and a balanced approach to fitness. She credited her transformation to her workout regimen and a focused diet plan. “While shooting that (Aankh) song, I recall that I could dance for hours without tiring. The other dancers were getting tired and would ask for breaks, but I could keep going for as long as three hours. ,” she said, explaining how her energy levels have surged since making better dietary choices. “Eating right is so important!”

Chauhan, who observes intermittent fasting with a calorie-restricted diet, also follows strict meal timing. “Ideally, you must break the fast with protein and fat. They are more important than carbohydrates. If I am hungry, I grab a meal. I only crave food at around 5 pm. In the interim, I may have nuts, which keep me full for another three hours. On the days that I lift weights, which is twice or thrice a week, I also have a protein shake. My last meal is at 7.30 pm,” she explained.

Her trainer, Viraj Sarmalkar, highlighted the intensity of her commitment. “She can lift 90 kilos, squat with 70 kilos on her back, and pull off a few unassisted pull-ups. At one time, she completed a five-kilometre run in 25 minutes,” Sarmalkar shared. Chauhan’s discipline is evident, with her training and diet routines crucial to her physical transformation. “Training is part of my system now,” Chauhan said, further illustrating her commitment to staying in shape.

Ashlesha Joshi, senior nutritionist at Tone30 Pilates, decodes the singer’s routine, saying, “At 41, Sunidhi Chauhan’s fitness regimen integrates intermittent fasting, a high-protein diet, and heavy strength training, showcasing a holistic approach to maintaining physical health.”

How does intermittent fasting benefit someone at her age?

Joshi notes, “Intermittent Fasting (IF) offers several health benefits, including improved metabolic health, fat oxidation, and cellular repair. One of the key advantages of IF is its ability to enhance insulin sensitivity, leading to reduced fasting blood glucose levels and a lowered risk of type 2 diabetes. A 2019 study in Cell Metabolism found significant improvements in metabolic markers among individuals following a 16:8 fasting regimen. Additionally, IF supports fat loss and metabolic efficiency by encouraging the body to shift to lipolysis, where stored fat is used for energy during fasting periods.”

Strength training is crucial for women to combat age-related muscle loss (sarcopenia), which begins in their 30s and accelerates in their 40s, by promoting muscle hypertrophy. (Source: Freepik)

Potential health risks in the long term

Joshi mentions the following:

-Hormonal Imbalances: Prolonged fasting can disrupt oestrogen levels, particularly in perimenopausal women, leading to fatigue or mood swings (Endocrinology and Metabolism).

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-Nutritional Deficiencies: A restricted eating window may result in insufficient intake of essential vitamins and minerals if meals are not nutrient-dense.

-Energy Deficits: High-energy individuals like Sunidhi may experience energy crashes if inadequate calorie intake during the feeding window.

Impact of a high-protein, low-carb diet that Chauhan follows

Joshi says that a high-protein diet offers several benefits, including enhanced muscle synthesis and recovery by providing the amino acids needed for muscle repair, with recommendations suggesting 1.6–2.2 grams of protein per kg of body weight for active individuals. Protein promotes satiety and thermogenesis, aiding in weight control and weight loss. Additionally, a high-protein, low-carb diet can help preserve glycogen stores during fat loss, ensuring energy for high-intensity workouts.

However, low-carb diets can lead to reduced energy reserves and electrolyte imbalances, potentially causing muscle cramps and weakness. To optimise performance, she says, it’s recommended to incorporate slow-digesting carbohydrates like sweet potatoes or quinoa before workouts while maintaining a high-protein approach.

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How important is strength training for women in their 40s?

Strength training is crucial for women to combat age-related muscle loss (sarcopenia), which begins in their 30s and accelerates in their 40s, by promoting muscle hypertrophy. It also enhances bone density, reducing osteoporosis risk, and increases resting metabolism to aid fat loss and maintain lean mass. “To lift heavy safely, a thorough warm-up, proper technique, gradual weight progression, adequate recovery, and professional supervision are essential for avoiding injuries and ensuring effective training,” suggests Joshi.

What role does food timing play in optimising metabolism and performance?

The science of food timing emphasises aligning meals with circadian rhythms to optimise metabolism and nutrient utilisation, Joshi stresses, while pre-workout nutrition rich in protein and complex carbs provides sustained energy for exercise. “Post-workout recovery within the anabolic window (30–60 minutes) is vital for glycogen replenishment and muscle repair, ideally with 20–30 grams of protein and moderate carbs. For high-performance careers, regular meal timing ensures mental clarity, sustained energy, and prevents overeating, as seen in Sunidhi’s disciplined approach.”

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.

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