By Sejal Shah | Posted: March 08, 2019
In February 2017, “The Biggest Loser” host Bob Harper set out to his New York gym for a routine Sunday morning workout. It seemed like just another day in the fitness expert’s life--but midway through the workout, Harper suddenly found himself needing to stop. He laid down and rolled on to his back. It was a heart attack.
Two years later, it still seems unfathomable that Bob Harper, widely regarded as amongst the most successful physical trainers in the world, could suffer from a near-fatal heart attack.
This incident gives rise to many uncomfortable questions:
- How could a role model of such peak fitness experience a near-fatal trauma traditionally linked to obesity and years of unhealthy eating?
- How could he collapse into cardiac arrest in the gym, during a workout – the very environment conventionally popularized as the starting point for heart attack prevention?
- Are our fitness and health fundamentally different things?
- If Bob Harper, who met every conceivable criterion for elite fitness ability, is still susceptible to detrimental health conditions, what does that mean for me?
Health and Fitness are not synonyms
Dr. Philip B. Maffetone and Dr. Paul B. Laursen, in “Athletes: Fit but Unhealthy?” for the Journal of Sports Medicine, differentiate the fundamentals of the two entities of “fitness” and “health”. They say:
While the terms “health” and “fitness” are often used interchangeably, we offer separate definitions:
- Health is a state of complete, mental, social, and physical well-being, where all bodily systems (nervous, hormonal, immune, digestive, etc.) function in harmony
- Fitness is the quality of being able to perform a specific physical task, which includes exercise and sports
- Too many athletes are fit but unhealthy.
- This could be due to unhealthy training and eating paradigm.
This probably explains why Bob Harper and many such fitness professionals and athletes, despite maintaining exceptional levels of fitness prowess, do not meet the criteria for good health – and suffer the consequences thereafter. That is why it is extremely important to pay attention to both your fitness as well as your health. You can not ignore one at the cost of the other.
This reminds me of how beautifully and holistically Sri Sri Ravi Shankar defines health:
“Health is
A disease-free Body,
A quiver-free Breath,
A stress-free Mind,
An inhibition-free Intellect,
An obsession-free Memory,
An all-inclusive Ego,
A sorrow free Soul.”
In order to be completely healthy, we need to address all these 7 levels of our existence: Body, Breath, Mind, Intellect, Memory, Ego and Soul (Self). Ignoring any one dimension can lead to undesired consequences sooner or later.
9 ways Bob Harper has transformed his health and his life—from the inside out
1. Bringing balance into the diet.
Harper, who is currently a health contributor on TODAY, was consuming a high-protein, high-fat diet prior to his heart attack. “I was healthy, I was fit, I was strong, I watched what I ate. But now I realized that what my diet was lacking—maybe I don’t want to say lacking, but how it was different—was that it didn’t have balance,” he explains to Woman’sDay.
He had heavily cut down carbs that typically results in rapid weight loss. “Yet what I’ve found for longevity, it’s very hard for a lot of people to sustain that type of diet. So It’s about being able to press the reset button and getting all the macronutrients back onto your plate — protein, fat, and carbs.” Today, his meal plan focuses on plant-based foods, including more organic vegetables and fruits, nuts, natural oils as well as whole-grains; animal protein – i.e. meat altogether – and denser fats are almost eliminated. He is said to be "97 percent vegetarian" as he still includes fish and egg whites.
2. It’s OK to miss a workout.
“Workouts are still very important, but they don’t rule me anymore,” he said to USA Today. This is a great adjustment in anyone’s mindset who is a type A or “Achiever’ type personality. Overtraining is a big issue in the fitness world and it is advisable to watch for signs of overtraining. This is also about learning to balance, accept, and let go, and is not applicable just for the workout but everything in life.
3. Incorporating yoga into the daily routine.
Being someone who is known for pushing people and going as hard as he can in the gym, Bob has himself adjusted his own exercise mentality and slowed down in many ways. The intensity of his workouts has changed too. He mostly does yoga but he also incorporates weight training and CrossFit once or twice a week.
Among the many benefits of yoga is heart health; several studies have linked yoga to cardiovascular benefits. According to a study published in the European Journal of Cardiovascular Nursing, people who suffer from irregular heartbeats (atrial fibrillation) experienced lower blood pressure and more regulated heart rates after practicing yoga for 12 weeks.
Yoga has also been shown to help control your blood sugar and relieve stress, both of which can reduce the risk for cardiovascular problems.
4. Practicing meditation every day.
According to Women’s Day, Harper regularly practices Transcendental Meditation (TM), one of the many popular styles of meditation. “I tell people you have to find whatever it is in your life that you can do to turn off the white noise, just for a few minutes. If it means sitting with your phone off for five or ten minutes and not having to focus on anyone or anything— those things are so good for you. It helps your brain, it helps your body.”
5. Not just physical fitness, investing into your mental health is important too.
According to NBC News, "One of my tips is something that is so simple: Breathe," says Harper. "And what I mean by that is to find ways that you can manage your stress. I do meditation; maybe it's yoga, taking your dogs for a walk, or playing with your kids in the park. Whatever you can do to manage that stress. You're going to be doing so much more good for your body than you even know."
6. Accept help.
Harper says that he had always been an independent person but quickly discovered that he had to learn to rely on the advice of his doctor and the support of family and friends. Now he is also the part of the heart attack survivors club. In a recent Parade interview, he adds, “The biggest takeaway, as survivors, is to remember we carry each other. Together, we are committed to making lifestyle changes and staying on treatment.”
7. Have a bigger perspective on life.
During his early days of recovery, Harper suffered from depression and an identity crisis, since his only goal was to hit the gym hard once again. In an inspiring interview with Woman’s Day, he said that he discovered that “the universe had a way of self-adjusting” his perspective on life. “I understand now that I’m more than just the fitness guy—I’m more than that,” he continues. “And that was kind of liberating to come to that conclusion.”
This is such a great realization, the one that can transform anyone’s life completely.
8. Appreciate life, count your blessings, and gratefully help others.
According to NBC News, Harper says of his heart attack, “I don't want to say it woke me up, because I was already 'woke,’ but I became so much more aware of how precious this life is and that life can turn on a dime and lights can go out before you know it. I found that I'm much more appreciative and much more passionate. Once you've had a heart attack, and survive it— you want to be able to get the message out to help people as much as you can." He has helped launch an education and support campaign for heart attack survivors called Survivors Have Heart.
9. Embrace the unpredictability of life and be in the now.
Lastly, he shares a great piece of advice with Parade, “My philosophy is to embrace life after a heart attack by moving forward, forgiving yourself and being in the “now.” You can’t predict the future, you can’t control everything, but you can enjoy the second chance life has given you and live it to the fullest. I’ve been called a walking miracle, and I take that seriously. For me, it is a new lease on life, more time to relax, more time to be there with those I love, and to take every moment and be present.”
Thankfully, Bob Harper is feeling much better, and he is back on his feet and in shape doing many shows and talks and continues to inspire people to live healthy and fit. From his transformative recovery, we can surely understand that life can bring blessings in many different ways if we are open to receive them.
Wish you a very happy, healthy and blessed life ahead, Bob!
Sejal Shah, E-YRT 500 Sri Sri Yoga Teacher, YACEP, Art of Living Teacher, NYU Post Graduate Medical School approved Yoga-CME retreat facilitator, Mind-Body Wellness Writer, Homeopath
