How a 43-Year-Old IT Professional Reduced His HbA1c from 7.2 to 5.1, Lost 17 Kg, Cleared His GTT and Rediscovered Fitness
From Diabetes to 17 Kg Weight Loss: Deepak’s Journey from a Sedentary Lifestyle to Hiking 20 Km
- Name - Mr. Deepak Pandit
- Age - 43 Years Young
- Profession - IT Professional
- Place - Frankfurt, Germany.
I’m Deepak Pandit, a 43-year-old IT professional working out of Frankfurt, Germany. My diabetes was detected during a routine health check-up, without any symptoms. What concerned me most was that diabetes had appeared in my 40s, alongside weight gain and a highly sedentary lifestyle. I decided that instead of simply managing diabetes with medicines, I wanted to understand my health and work towards changing it. My journey with FFD helped me lose 17 kg, bring my HbA1c down to 5.1, clear my GTT and, more importantly, rediscover movement, fitness and responsibility towards my health.
Key Takeaways
- HbA1c: 7.2 to 5.1
- Weight: 91 kg to 74 kg
- Total Weight Loss: 17 kg
- Lowest Weight: 68 kg
- GTT: Cleared
- Fast for Freedom: 9 days twice; 11 days on the second attempt
- 20-km hike with 900-metre elevation
- Current focus: Hiking, cycling, strength training and building an athletic identity
My Diabetes Story
I discovered that I had diabetes almost by accident.
I have always undergone an annual health check-up. In 2024, my sugar levels were already borderline, but I thought I could keep them under control.
A year later, during my blood test in June-July 2025, my HbA1c had reached around 7.2.
A year later, during my blood test in June-July 2025, my HbA1c had reached around 7.2.
I had no classic symptoms. I felt healthy and continued with my daily routine.
But looking back, I realised how sedentary my lifestyle had become.
But looking back, I realised how sedentary my lifestyle had become.
I work in IT and there were days when I worked from home, barely stepped outside and took fewer than 1,000 steps.
I had also gained considerable weight.
With diabetes running strongly on my maternal side, I realised that my sedentary lifestyle and weight gain had likely contributed to diabetes appearing much earlier than I expected.
I had also gained considerable weight.
With diabetes running strongly on my maternal side, I realised that my sedentary lifestyle and weight gain had likely contributed to diabetes appearing much earlier than I expected.
That diagnosis became my wake-up call.
How I Found FFD
After my diagnosis, my doctor told me that because of my age, there was still an opportunity to work on my lifestyle, lose weight and potentially reverse my diabetes without medication.
I started looking for a programme specifically focused on diabetes.
I explored different options, but they were not targeted specifically towards diabetes.
I explored different options, but they were not targeted specifically towards diabetes.
Then I started watching videos by Dr. Malhar and Dr. Tripathi.
What caught my attention was the number of real success stories and the scientific approach behind the programme.
I was also inspired by the story of Sumit, who was closely associated with FFD.
What caught my attention was the number of real success stories and the scientific approach behind the programme.
I was also inspired by the story of Sumit, who was closely associated with FFD.
I attended the Discover Reversal Session in August and decided that instead of endlessly exploring options, I needed to take the first step.
Mr. Deepak Pandit
Reversal Story
When I joined the programme, my HbA1c was around 7.2 and my weight was approximately 91 kg.
I had already started making some lifestyle changes before joining FFD, but the programme gave me the structure and understanding I was missing.
The biggest change was becoming conscious of movement throughout the day.
Earlier, I could sometimes spend an entire day working from home and take fewer than 1,000 steps.
Earlier, I could sometimes spend an entire day working from home and take fewer than 1,000 steps.
With FFD, I started
- Walking 5,000–6,000 steps a day Walking for 5–10 minutes after meals
- Taking the stairs
- Doing anti-gravity exercises
- Getting up regularly instead of sitting continuously
- Following the structured FFD meal plan
- Understanding the reason behind each dietary and lifestyle change
My weight gradually came down, while my overall energy and sense of well-being improved.
My key transformation included
• HbA1c: 7.2 to 5.1
• Weight: 91 kg to 74 kg
• Total weight loss: 17 kg
• Lowest weight achieved: 68 kg
• Creatinine: 1.02 to 0.89
• GTT: Cleared
• Improved SGPT-SGOT ratio
• Improved overall cholesterol profile
The transformation was not just about losing weight.
I became more responsible towards my health and started looking at movement as part of everyday life.
I became more responsible towards my health and started looking at movement as part of everyday life.
Fast for Freedom
Fasting was something I had never successfully done before. Whenever I had tried fasting earlier, I would usually give up by lunchtime.
My first Fast for Freedom changed that belief. The third and fourth days were challenging, but I eventually completed all nine days.
The second time, I went even further and completed 11 days.
• First FFF 9 days
• Second FFF 11 days
• Weight loss during each fast: around 5–6 kg
• Lowest weight achieved: 68 kg
• Weight regained afterwards: around 2–3 kg
• FFF helped me break weight-loss plateaus
Whenever my weight loss slowed down, fasting helped me break through the plateau and continue progressing.
Athletic Identity
My athletic identity is still something I am discovering.
I cannot run because I have a plate in my ankle, but I have realised that I enjoy outdoor activities much more than indoor workouts.
Today, I enjoy:
• Walking
• Hiking
• Cycling
• Some weight training
• Outdoor activities
Recently, I completed a 20-kilometre hike with approximately 900 metres of elevation in Hessen, Germany.
I have already completed the 20-kilometre route and am now considering taking on a 30-kilometre hike.
For someone who once took fewer than 1,000 steps a day, completing a 20-kilometre hike represents a completely different relationship with movement.
Current Lifestyle
My fitness journey has only just started.
I want to continue working on my fitness and may continue STP for another year in a leaner version.
My focus is now shifting from simply losing weight towards becoming fitter, stronger and more active.
My focus is now shifting from simply losing weight towards becoming fitter, stronger and more active.
I also want to continue reducing my body fat and explore my athletic identity further.
Most importantly, I want to begin the inner-transformation and meditation journey that I have kept pending until now.
My Experience With FFD
For me, FFD has been an amazingly structured programme. If someone has the motivation to start and is willing to follow the process, I believe they can achieve meaningful results.
The support throughout the programme also made a big difference. My diet coach, Ms. Farheen, went the extra mile throughout my journey.
She not only guided me with my diet and made changes whenever my weight loss slowed down, but also constantly motivated me to understand the importance of exercise, movement and overall fitness.
Her guidance helped me look beyond just weight loss and work towards becoming fitter and healthier.
She not only guided me with my diet and made changes whenever my weight loss slowed down, but also constantly motivated me to understand the importance of exercise, movement and overall fitness.
Her guidance helped me look beyond just weight loss and work towards becoming fitter and healthier.
Clearing my GTT was another important milestone in my journey and gave me further confidence in the progress I had made.
I have also started recommending FFD to friends and family members who are overweight or struggling with their weight.
