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About
Prateek Kumar
Prateek Sudhir Kumar is a Mumbai-based fitness expert for his simple yet effective nutrition strategies and exercise routines. With certifications from NASM, Precision Nutrition, and Stanford, he serves a diverse clientele, including many Indian Movie & Tv Show celebrities. Prateek’s holistic and inclusive approach to fitness focuses on making health and wellness accessible and sustainable for individuals, particularly those in their 30s and above. Leveraging technology through the fitcru App, he aims to empower people globally to achieve balanced well-being through personalized and stress-free fitness plans.
11253+ clients coached
Join the ranks of my successful clients who have transformed their lives
Inspiring Success Stories
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Strengths
- Expertise in Nutrition and Exercise: Prateek combines knowledge from reputable institutions to develop effective fitness and nutrition strategies.
- Celebrity Clientele: Working with well-known Indian celebrities demonstrates a high level of trust and effectiveness in his methods.
- Holistic Approach: Prateek emphasizes a balance between mental, physical, and spiritual well-being, indicating a comprehensive approach to fitness and health.
- Inclusive and Non-Extremist Strategies: He promotes empathetic yet motivating, stress-free, evidence-based diets and effortless training modalities that are easy to integrate into daily life.
- Focus on Specific Demographic: His main focus is on helping men and women in their 30s and above achieve a toned body without stringent workouts or rigid diets.
- Use of Technology: The ffitcru app facilitates easy access to personalized fitness plans, demonstrating his ability to leverage technology for better client engagement and results.
Skills
- Creating effective routines
- Nutrition & Mindset coaching
- Prompt & effective communication
- Program development
- Holistic wellness mindset
- Compassion & Empathy
Certifications
- Certified Personal Trainer (CPT) from the National Academy of Sports Medicine (NASM).
- Level 1 Coach in Precision Nutrition (PN L1).
- Nutrition Science Education from Stanford Online.
Explore Programs
How It Works
KICK START
1 month
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Ideal for those looking to get started and improve their health.
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(people who want to try a new approach and get unstuck)
TRANSFORM
3 month
Savings: 16%
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Ideal for those looking for a complete transformation
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(people who are looking for long term weight management, toning, PCOS, Thyroid Care, Gut health)
MAINTAIN
6 month
Savings: 22%
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Ideal for those seeking sustainability and permanent lifestyle improvement
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(people with comorbid isssues like diabetes & cholestrol & fatty liver or uric acid etc.)
Choose Your Plan
Hear Success Stories Straight- Client Testimonial
Ready to Transform Your Fitness Journey?
Book a call with a FitCru coach today and take the first step towards achieving your fitness goals. Our expert coaches are here to provide personalized guidance, support, and motivation tailored to your unique needs. Don't wait any longer to become the best version of yourself!
Eating foods that are high in nutrients and enjoying life in moderation are the best ways to keep your quality of life high and slow down the aging process.
Pomegranate and dark chocolate are two strong allies you can have on this trip. Together, they help fight aging and make you live longer.
How Pomegranate Can Help Fight Aging
1. Full of antioxidants: ellagic acid and other flavonoids found in pomegranates fight oxidative stress, a major cause of aging.
2. Improves the health of cells: The fruit helps make urolithin A, which improves the function of mitochondria. This gives you more energy and slows down the breakdown of cells.
3. Helps with collagen: The vitamin C in pomegranates helps make collagen, which makes skin more pliable and less wrinkled
.4. Reduces inflammation: Its anti-inflammatory properties help lower chronic inflammation, which is a major cause of diseases linked to getting older.
How Dark Chocolate Can Help Fight Aging
1. Flavanols are good for your skin and heart. Dark chocolate (70% cocoa or more) is full of flavanols, which improve blood flow and keep your skin and heart healthy.
2. Mood and Stress: It raises serotonin and endorphin levels, which lowers stress, which speeds up the aging process.
.3. High in minerals: Magnesium and other minerals found in dark chocolate help cells fix themselves and make them more resistant to oxidative stress.
Why Do It Together? Pomegranate and dark chocolate both have antioxidants that work well together to make their health benefits even greater. They work to get rid of free radicals, keep skin healthy, and keep cells from getting old too quickly.
Moderation and ease of use If you eat these foods in their purest form, with few chemicals and the right amount of each, you will get the most health benefits without making your diet more difficult.
A simple meal like pomegranate-dark chocolate bites can be a tasty and effective way to add these powerful anti-aging foods to your daily life. Along with a healthy habit, make sure you eat foods that are high in nutrients, like pomegranate and dark chocolate, to live a young, healthy life.
Share this with someone who has a sweet tooth
Eating foods that are high in nutrients and enjoying life in moderation are the best ways to keep your quality of life high and slow down the aging process.
Pomegranate and dark chocolate are two strong allies you can have on this trip. Together, they help fight aging and make you live longer.
How Pomegranate Can Help Fight Aging
1. Full of antioxidants: ellagic acid and other flavonoids found in pomegranates fight oxidative stress, a major cause of aging.
2. Improves the health of cells: The fruit helps make urolithin A, which improves the function of mitochondria. This gives you more energy and slows down the breakdown of cells.
3. Helps with collagen: The vitamin C in pomegranates helps make collagen, which makes skin more pliable and less wrinkled
.4. Reduces inflammation: Its anti-inflammatory properties help lower chronic inflammation, which is a major cause of diseases linked to getting older.
How Dark Chocolate Can Help Fight Aging
1. Flavanols are good for your skin and heart. Dark chocolate (70% cocoa or more) is full of flavanols, which improve blood flow and keep your skin and heart healthy.
2. Mood and Stress: It raises serotonin and endorphin levels, which lowers stress, which speeds up the aging process.
.3. High in minerals: Magnesium and other minerals found in dark chocolate help cells fix themselves and make them more resistant to oxidative stress.
Why Do It Together? Pomegranate and dark chocolate both have antioxidants that work well together to make their health benefits even greater. They work to get rid of free radicals, keep skin healthy, and keep cells from getting old too quickly.
Moderation and ease of use If you eat these foods in their purest form, with few chemicals and the right amount of each, you will get the most health benefits without making your diet more difficult.
A simple meal like pomegranate-dark chocolate bites can be a tasty and effective way to add these powerful anti-aging foods to your daily life. Along with a healthy habit, make sure you eat foods that are high in nutrients, like pomegranate and dark chocolate, to live a young, healthy life.
Share this with someone who has a sweet tooth
Playing an all fathers game in my son’s school , scoring the winning goal,seeing him cheer for me and tell me that he’s proud of me. WINNING !
Core memories are formed at all ages I guess.
I’m still going to give the credit to my energy levels to my nutrition plan and exercise routine. Eating smarter and training well really pays off in dividends.
The only place where I individually struggle is my sleep cycle.
I’m playing with different combinations of supplements like ashwagandha , magnesium, chamomile , sourced from the best places that are non habit forming or create a dependency but also enhance the quality of sleep (deep sleep) that one needs to recover completely.
While I do that,il still savour the sweet taste of this win, which is far greater than any tournament I’ve ever participated in.
Playing an all fathers game in my son’s school , scoring the winning goal,seeing him cheer for me and tell me that he’s proud of me. WINNING !
Core memories are formed at all ages I guess.
I’m still going to give the credit to my energy levels to my nutrition plan and exercise routine. Eating smarter and training well really pays off in dividends.
The only place where I individually struggle is my sleep cycle.
I’m playing with different combinations of supplements like ashwagandha , magnesium, chamomile , sourced from the best places that are non habit forming or create a dependency but also enhance the quality of sleep (deep sleep) that one needs to recover completely.
While I do that,il still savour the sweet taste of this win, which is far greater than any tournament I’ve ever participated in.
It’s cozy in December, but it’s also allergy season and a lot of people get viruses. Your immune system is working hard to keep you safe, whether you’re in a crowded airport, a train station, or just dealing with the weather changes and low AQI.
When the air quality is bad, viruses can grow, and allergens can make a lot of us sick. But don’t be surprised by these seasonal problems.
Follow these easy steps to boost your immune system:
Oranges, kiwis, bell peppers, and other foods high in vitamin C should be a part of your diet. Garlic, ginger, and turmeric are all natural immune boosters that can spice things up.
Drink lots of water to help your body get rid of waste.
Get at least seven to nine hours of good sleep every night to boost your immune system.
Wear masks or use air purifiers to lower your exposure to allergens and pollutants.
It’s important to take care of your immune system so it can keep you healthy all season. Stay strong and healthy. #jointhecru
If youre stuck and need help with your diet, lifestyle and routine then DM “unstuck” and il help you out with a customised program.
It’s cozy in December, but it’s also allergy season and a lot of people get viruses. Your immune system is working hard to keep you safe, whether you’re in a crowded airport, a train station, or just dealing with the weather changes and low AQI.
When the air quality is bad, viruses can grow, and allergens can make a lot of us sick. But don’t be surprised by these seasonal problems.
Follow these easy steps to boost your immune system:
Oranges, kiwis, bell peppers, and other foods high in vitamin C should be a part of your diet. Garlic, ginger, and turmeric are all natural immune boosters that can spice things up.
Drink lots of water to help your body get rid of waste.
Get at least seven to nine hours of good sleep every night to boost your immune system.
Wear masks or use air purifiers to lower your exposure to allergens and pollutants.
It’s important to take care of your immune system so it can keep you healthy all season. Stay strong and healthy. #jointhecru
If youre stuck and need help with your diet, lifestyle and routine then DM “unstuck” and il help you out with a customised program.
What Insulin Does
A pancreatic hormone.
It’s like a “key” that lets blood glucose into your cells. This sugar can be used for energy or stored by your cells. Without insulin, the system fails.
* When insulin is low, what does the liver do?Insulin usually stops the liver from releasing sugar if blood sugar is too high.• Without enough insulin, your liver doesn’t stop making sugar. Even with too much blood sugar, it keeps adding more.• Instead of being stored or used for energy, this extra sugar builds up.
How it affects weight loss: The liver stores food with fewer calories, and too much blood sugar can become fat. This hinders weight loss.
* What happens when insulin levels drop?• Insulin controls fat breakdown and energy storage in fat cells.Fat cells can’t burn fat well without enough insulin because the body doesn’t break down sugar properly. Body may go into “starvation mode” and store fat. Blood sugar stays high because fat isn’t used as fuel.
Even with high blood sugar, cells don’t get enough energy to lose weight. This prevents fat burning and slows weight loss.
* How does insulin reduction affect protein synthesis?• Insulin increases muscle mass through protein synthesis. Without enough insulin, your body breaks down muscle protein for energy because it can’t use sugar.Your metabolism slows when you lose muscle. This hinders weight loss and calorie burning.
Losing muscle slows weight loss because you burn fewer calories even when not moving.
Bad Cycle in DiabeticsThe liver produces high blood sugar due to insulin dysfunction.Fat is stored due to improper breakdown.• Losing muscle slows metabolism, making weight loss harder.After the liver converts sugar into fat, the body stores more fat.
How does this relate to weight loss?
The liver adds a lot of sugar to the blood. Fat cells won’t die.• Weaker muscles slow metabolism.
To make matters worse, this tricks your body into thinking it’s hungry, storing fat and making weight loss difficult.
Lifestyle changes, medication, and insulin therapy can “unlock” this system and help you lose weight and burn fat.
What Insulin Does
A pancreatic hormone.
It’s like a “key” that lets blood glucose into your cells. This sugar can be used for energy or stored by your cells. Without insulin, the system fails.
* When insulin is low, what does the liver do?Insulin usually stops the liver from releasing sugar if blood sugar is too high.• Without enough insulin, your liver doesn’t stop making sugar. Even with too much blood sugar, it keeps adding more.• Instead of being stored or used for energy, this extra sugar builds up.
How it affects weight loss: The liver stores food with fewer calories, and too much blood sugar can become fat. This hinders weight loss.
* What happens when insulin levels drop?• Insulin controls fat breakdown and energy storage in fat cells.Fat cells can’t burn fat well without enough insulin because the body doesn’t break down sugar properly. Body may go into “starvation mode” and store fat. Blood sugar stays high because fat isn’t used as fuel.
Even with high blood sugar, cells don’t get enough energy to lose weight. This prevents fat burning and slows weight loss.
* How does insulin reduction affect protein synthesis?• Insulin increases muscle mass through protein synthesis. Without enough insulin, your body breaks down muscle protein for energy because it can’t use sugar.Your metabolism slows when you lose muscle. This hinders weight loss and calorie burning.
Losing muscle slows weight loss because you burn fewer calories even when not moving.
Bad Cycle in DiabeticsThe liver produces high blood sugar due to insulin dysfunction.Fat is stored due to improper breakdown.• Losing muscle slows metabolism, making weight loss harder.After the liver converts sugar into fat, the body stores more fat.
How does this relate to weight loss?
The liver adds a lot of sugar to the blood. Fat cells won’t die.• Weaker muscles slow metabolism.
To make matters worse, this tricks your body into thinking it’s hungry, storing fat and making weight loss difficult.
Lifestyle changes, medication, and insulin therapy can “unlock” this system and help you lose weight and burn fat.
Instead of searching for the perfect chair, ask yourself: why not make the couch work?
The solution often lies in shifting perspective, not the seat.
I’ve lost many of my immediate family members to type 2 diabetes, often referred to as “the silent killer.” This painful experience has taught me that managing diabetes is about more than just controlling blood sugar levels. For men, focusing on building a lifestyle that naturally increases free testosterone can not only support insulin production but also reverse the effects of aging. This approach offers a path to greater vitality, health, and longevity.
Share this post with someone who has type 2 diabetes
Instead of searching for the perfect chair, ask yourself: why not make the couch work?
The solution often lies in shifting perspective, not the seat.
I’ve lost many of my immediate family members to type 2 diabetes, often referred to as “the silent killer.” This painful experience has taught me that managing diabetes is about more than just controlling blood sugar levels. For men, focusing on building a lifestyle that naturally increases free testosterone can not only support insulin production but also reverse the effects of aging. This approach offers a path to greater vitality, health, and longevity.
Share this post with someone who has type 2 diabetes
It’s a lot easier to stay in shape if you were to keep your environment and home stocked up with nutritious foods rather than ultra processed calorie dense foods!
Nutritionally optimising your home helps you stay healthy. Having fresh fruits, vegetables, lean proteins, whole grains, and healthy fats in your kitchen and pantry encourages healthier eating. Ultra-processed, calorie-dense foods heavy in added sugars, unhealthy fats, and sodium can be avoided with a proactive approach.
Ultraprocessed foods are supposed to be highly satisfying, triggering the brain’s reward centres and leading to overconsumption without much nutrition. Limiting these options simplifies meal and snack choices and decreases temptation. Instead, healthful foods that promote energy, muscle regeneration, and metabolic health are more appealing, encouraging a balanced diet.
To support your health goals, plan meals, stock up on healthy snacks, and prep items to make cooking easier. This fosters resilient habits that improve long-term health and avoid processed, calorie-dense diets.
It’s a lot easier to stay in shape if you were to keep your environment and home stocked up with nutritious foods rather than ultra processed calorie dense foods!
Nutritionally optimising your home helps you stay healthy. Having fresh fruits, vegetables, lean proteins, whole grains, and healthy fats in your kitchen and pantry encourages healthier eating. Ultra-processed, calorie-dense foods heavy in added sugars, unhealthy fats, and sodium can be avoided with a proactive approach.
Ultraprocessed foods are supposed to be highly satisfying, triggering the brain’s reward centres and leading to overconsumption without much nutrition. Limiting these options simplifies meal and snack choices and decreases temptation. Instead, healthful foods that promote energy, muscle regeneration, and metabolic health are more appealing, encouraging a balanced diet.
To support your health goals, plan meals, stock up on healthy snacks, and prep items to make cooking easier. This fosters resilient habits that improve long-term health and avoid processed, calorie-dense diets.
The liver is essential for staying healthy and energized.
- detoxifying the body
- breaking down harmful substances
- processing nutrients from the food we eat, and regulating metabolism.
The liver also helps manage
- cholesterol,
- stores essential vitamins and minerals
- produces bile, which aids in digesting fats.
Not taking care can lead to poor
- digestion,
- increased fat storage,
- low energy
- blood sugar control.
Simple steps like eating a balanced diet, staying hydrated, avoiding excessive alcohol, and limiting processed foods can help keep the liver healthy, ensuring it works efficiently to support overall wellness and maintain a healthy weight.
Hope this helps and follow for more content on how to eat to stay lean and fit for life 🙌
The liver is essential for staying healthy and energized.
- detoxifying the body
- breaking down harmful substances
- processing nutrients from the food we eat, and regulating metabolism.
The liver also helps manage
- cholesterol,
- stores essential vitamins and minerals
- produces bile, which aids in digesting fats.
Not taking care can lead to poor
- digestion,
- increased fat storage,
- low energy
- blood sugar control.
Simple steps like eating a balanced diet, staying hydrated, avoiding excessive alcohol, and limiting processed foods can help keep the liver healthy, ensuring it works efficiently to support overall wellness and maintain a healthy weight.
Hope this helps and follow for more content on how to eat to stay lean and fit for life 🙌
