The Building Blocks of Change

Samer Fakhri, MD: Otolaryngology, Berthelsen Main Campus and Memorial Villages Campus

August 2024

As Dr. Fakhri approached his 50th birthday, he knew he needed to make changes. After losing some weight on a strict diet, he decided it was more sustainable to follow a Mediterranean diet and turn to a personal trainer to learn the best ways to incorporate fitness into his routine. Now, he’s not only passionate about his own wellness journey but also about educating others on how to live healthier lives.

Have you always been into health and fitness, or did that begin with your medical training?

The first time I got into some semblance of sports in a regular fashion was when I was a teenager and started playing tennis. It became a passion. I was also on the varsity team in college. But when I got into medical school, everything kind of dropped off and I didn’t get back into health and fitness in a serious way until probably five years ago.

What happened five years ago when you decided to make changes?

I was slightly overweight and wasn’t necessarily watching what I ate. I didn’t eat terribly unhealthily, but I was not a fit person. I got into a very strict regimen of training and dietary modifications. I followed a diet called the Dukan Diet that has different phases, but you really don’t eat much other than high protein foods and fruits and vegetables. I did lose the 15 pounds I wanted to lose, but knew it wasn’t sustainable.

How did you change your diet so that it’s sustainable but still healthy?

I don't follow any particular diet, and I'm not really a fan of any strict diet. It makes more sense to just eat healthy in general. My roots are Mediterranean, so I follow a Mediterranean diet. I eat a lot of fish, fruits and vegetables, healthy fats like olive oil and avocados, and nuts. I’m not into fried food and saturated fats. I’m mindful of my caloric intake, and I make sure I have a healthy ratio of macros, which are carbohydrates, fats, and proteins. I don’t restrict myself from anything. I’m just aware of what I’m eating and make sure that I’m not eating anything consistently unhealthy.

Can you explain how someone determines their daily macros?

It depends on the person’s goals. For instance, because I work out so much with muscle training, I have to consume a high enough ratio of protein to carbohydrates and reduce fat a bit. But someone who does a lot of cardio, like running or cycling, versus someone who does strength training would have different macro requirements. In general, though, healthy, complex carbohydrates should make up 45% to 65% of your diet. Proteins should be between 10% and 35%. And healthy fats should be 20% to 35%.

You mentioned that you work out quite a bit. What does your fitness regimen look like?

When I first started getting back into fitness, for the first year or two, I worked with a personal trainer on a daily basis. I had never been into strength training before, so I didn’t know exactly what needed to be done. Now, I do a combination of strength training and endurance training. I do strength training about six times a week for about one and a half to two hours, working all the different muscle groups with progressive loading, which is going up in weight with every set or every session. On top of that, I do cardio and endurance training, which includes running about 3 miles three to four days a week. I’ll also do about 30 miles of cycling on the weekends and high intensity interval training (HIIT) in my backyard.

Why is getting enough protein important to building muscle mass?

Proteins are very important in building the structure of lean muscle mass. When you do strength training, you’re essentially creating micro tears in the muscle fibers. For the next several hours, while the muscles are repairing themselves, proteins are one of the major elements involved in the repair. If you want to keep on increasing or at least maintaining muscle mass, you have to consume enough protein to keep that continuous repair happening. You want to try to consume about 1 gram of protein per pound of body weight. The main source of protein is meat, but there are other good sources, too, like yogurt and nuts.

How do you get enough protein in your diet?

I need about 185 grams of protein a day. I usually start my day with low-fat vanilla yogurt, some type of fruit, peanut butter powder, and a cup of oats. That gives me close to 50 grams of protein just at breakfast. Then, I’ll snack on nuts, fruits, and protein chips. For lunch, I’ll have a piece of salmon or chicken and lentils or peas, at which point I’ll be approaching about 100 grams of protein. Then, for dinner I’ll have another source of protein, either a small piece of meat, fish, or tofu, along with potatoes or rice, and nuts or avocado. I try to not supplement, but if I have to, I’ll occasionally add a scoop of whey protein powder to reach my daily goal.

What do you think are the biggest barriers to people getting healthy and staying healthy today?

I honestly think most of the barriers are really internal. There are very few external barriers to getting healthy. The primary barrier, I think, is the lack of courage to throw away any bad habits and make changes that will create time and space for our own personal wellbeing. It doesn’t just happen on its own. Then, you have to have the discipline to keep at it and not find an excuse to skip a workout, for instance. Once you have the discipline, it becomes part of your day, like eating or brushing your teeth.

What would you tell people who say they don’t have enough time to work out?

I’m a busy surgeon. I wake up at 5 a.m. to work out. You have to find the time because this is an investment in your health, number one, and I honestly believe 100% that you’re much more likely to have a sounder mind and a healthier body. The most important thing is to just have the courage and willingness to start.

If you could only give one piece of advice to someone who doesn’t know how to get started on a health journey, what would it be?

If there are life habits that you’re feeling guilty about, whether it’s sitting on the couch scrolling on your phone or whatever it is that’s preventing you from being healthier, take that chunk of time and go on a walk or jog. Just take that time to get moving. Be courageous enough to say, ‘I’m going to use that time and I’m not going to compromise.’ Challenge yourself as if you’re betting against yourself. In addition to exercise, I suggest that you minimize drinking [alcohol], obviously watch what you eat, and make sure you’re getting enough sleep.