Meet Member J, a 49-year-old IT support professional balancing a demanding job and personal responsibility. Member J’s health journey began years ago when she was living with obesity and a concerning HbA1c of 7.8.
While she made impressive progress through the years, dropping from 125 kg to 57 kg and improving her HbA1c to a healthy range, by early 2024, she faced a new challenge: dangerously high cholesterol and borderline high blood pressure.
*Glossary:
For Member J, taking charge of her health wasn’t new. She had already done so once and remarkably well. For instance, she overcame obesity and prediabetes by bringing her weight down from 125kg to 57kg, and gradually was also able to lower her HbA1c (the blood test that measures average blood sugar levels) to a healthy range.
But in early 2024, her health took an unexpected turn. Although she had made impressive progress over the years, her blood test results presented a different picture. She was now faced with a new challenge: dangerously high cholesterol and borderline high blood pressure.
It was a wake-up call. She was aware that her family had a history of hypertension and diabetes, but it didn’t occur to her just how easily those risks could sneak in, even when the scale said she was healthy.
Reversing obesity and prediabetes was just the first step, but now her heart health was at risk, and she was determined to be proactive and take charge of her health once again.
At the time, Member J’s days were packed and fast-paced. Like many working adults, she lived under a quiet, constant pressure to stay on top of everything. Between long work hours, managing personal responsibilities, and navigating stress, her health often took a back seat.
Although she had already incorporated strength training into her routine, daily movement was still low. On top of that, the occasional emotional eating made it difficult to maintain healthy eating habits, which eventually started to affect her heart’s health.
Her blood test results were hard to ignore. Despite her transformation, her numbers painted a different picture. But rather than feel discouraged, Member J approached her health journey with a renewed focus, one where she didn’t have to rely on medication unless necessary.
Her goals were clear:
✔️ Lower her cholesterol and blood pressure naturally
✔️ Reach a personal milestone of 55kg
✔️ Feel stronger and more energised
And this time, she knew it wouldn’t take an overhaul—just smart, consistent steps forward.
For the next three months, Member J worked closely with Naluri Medical Advisor Jasmin Sharif and Naluri Dietitian Siti Nabahah. Naluri’s Chronic Disease Management Programme (CDMP) offered a holistic plan focused on four key pillars: movement, meals, mindset, and rest.
Here’s what her heart-smart plan looked like:
Fitness: Strength training 3 times a week with focused muscle group targeting, and daily treadmill walks during lunch
One of the biggest shifts was consistency, particularly with fibre intake and managing meals outside of home. Meal planning and post-meal walks became her secret weapons. As her routine settled, her cravings became easier to manage, her energy improved, and her sleep deepened.
“It’s amazing how quickly things shift when you start noticing the small wins,” she said.
Member J’s coaches focused on empowering her with tailored, realistic adjustments. Rather than undertaking a complete overhaul of her life, they worked on layering one habit at a time, making her plan flexible yet intentional.
Key tools that helped her stay on track:
As determined as Member J was, she is also human, and there were moments of plateaus and fatigue. But she still persevered and chose not to let it define her journey. With each challenge, she and her coaches adapted and moved forward with one goal in mind: to get her heart health back.
After just three months, Member J’s consistent habits eventually paid off:
📉 Blood Pressure: From 130/83 → 110/75 mmHg
📉 Total Cholesterol: From 8.6 → 7.4 mmol/L
📉 LDL Cholesterol: From 5.71 → 4.86 mmol/L
Her company doctor praised her progress and encouraged her to continue her lifestyle changes before considering medication. Most importantly, Member J felt stronger, more confident, and in control of her health again.
“This felt different,” she said. “It wasn’t just about the numbers. It was about how I felt: both physically and mentally.”
“Helping Member J through this phase of her journey reminded me that health isn’t about being perfect, it’s about showing up for yourself, again and again,” Naluri Medical Advisor, Jasmin Sharif shared.
“We often think of heart health as something we deal with when we’re older or unwell. But Member J’s story shows that prevention starts now. And small actions when done consistently can make all the difference.”
If Member J’s story inspires you, take that first step. Book a session with a Naluri Health Coach today and build the habits your heart will thank you for—one day, and one action, at a time.