Rethinking Fitness in a Kitchen-Centric Career
Sanjyot Keer spends 12 to 14 hours every day surrounded by ghee, butter, and rich gravies. As the man behind the popular channel Your Food Lab and co-founder of the kitchenware brand Kura, his work requires constant cooking, tasting, and shooting. Despite this constant exposure to heavy food, the chef maintains a physique and energy level that contradicts the standard image of a professional cook. He views physical fitness not as a way to chase aesthetic goals, but as a direct job requirement for standing long hours in a studio environment.
He defines his health approach through consistency and simplicity rather than restrictive rules. There are no superfoods, no complex macro tracking, and no avoidance of traditional staples like roti or bhakri in his routine. Instead, he follows a basic structure built around his demanding, late-night shoot schedule. By treating food as fuel, he avoids the trap of viewing his professional ingredients as enemies, allowing him to stay grounded while managing a high-pressure brand.
The Practical Routine of a Working Chef
His daily schedule mirrors a form of intermittent fasting, though he does not use apps or strict timers to enforce it. He typically skips breakfast entirely. His first meal of the day occurs around 2 pm, while he aims to finish his final meal by 10 pm. This window fits his irregular production hours, providing his body the necessary recovery time between long shifts under hot studio lights.
Lunch on a typical day consists of home-cooked staples. He might eat lauki with moong and masoor dal paired with bhakri. He includes fresh vegetables like carrots and cucumbers alongside a glass of chaas. Dinner often features lean protein, such as chicken and rice combined with stir-fried vegetables. By prioritizing wholesome, home-cooked meals over processed options, he keeps his energy stable without needing exotic or expensive ingredients.
Integrating Physical Activity and Mental Stillness
Exercise for Keer is as much about mental clarity as it is about physical maintenance. He tries to lift weights four times a week to offset the sedentary periods required for editing and filming. However, his preferred method for decompressing is walking outdoors. He makes a point to leave the studio, intentionally seeking sunlight and fresh air to escape the closed environment of his kitchen for a portion of each day.
He also manages the stress of constant content creation through a combination of gratitude and quiet ritual. He acknowledges his Sikh upbringing, noting that he often chants internally to stay centered during chaotic shoots or product development meetings. When he experiences true burnout, he retreats to his kitchen—not to work, but to cook for his wife, parents, and friends. This act of cooking for loved ones serves as his primary form of meditation.
Sustenance and Long-Term Industry Impact
When he lacks sufficient protein from his meals, he uses supplements, but he views them only as support rather than a replacement for real food. During religious observances where he consumes only vegetarian food, he may use a protein shake or bar to bridge nutritional gaps. This balanced outlook ensures he meets his physiological needs without obsessing over non-essential additives.
His long-term perspective focuses on persistence and the power of giving dreams a chance. After a decade of building his brand, he recognizes that the scale of his reach—billions of views—is the result of consistent work. He encourages others to find the right partners who can support their vision. By focusing on fundamental habits, he has built a career that allows him to remain creative while maintaining his health, proving that professional success in the culinary industry does not require sacrificing personal well-being.