Wrestler, motivational speaker, actor, and reality show star — Sangram Singh has worn many hats. From the wrestling mats of Haryana to the screens of Bigg Boss and Bollywood, his journey is defined by resilience, simplicity, and a deep-rooted belief in natural living. In an exclusive conversation with ETimes, the athlete-philosopher opens up about his idea of fitness, his mother’s role in his recovery, and why he believes peace of mind is the ultimate wealth.
“Fitness means sleeping peacefully at night”
“Today, everyone has a dietician or trainer telling them what to do,” Sangram begins, his tone calm but firm. “For me, fitness means completing your day’s work comfortably and sleeping peacefully at night. That’s the true benchmark of health.”He dismisses the obsession with abs and aesthetic appeal. “Fitness isn’t about six-packs or biceps — it’s about balance. If your body and mind are in sync, if you’re able to sleep well, that’s real fitness.”His advice for regular people is refreshingly simple: “Don’t get influenced by foreign diet fads. Eat home-cooked food — chapati, rice, dal, sabzi — that’s enough. Supplements and artificial proteins make your body dependent. Our ancestors lived long, strong lives because they ate real food and worked hard.”
“I’ve been working out for 32 years — even on flights!”
Sangram’s discipline borders on devotion. “I’ve worked out daily for 32 years now. Even when I’m on a flight, I stretch or do light exercises in the washroom!” he laughs.His routine begins early with yoga, pranayama, and meditation. “Twice a week, I lift moderate weights — around 20 to 40 kilos. That’s enough to keep the body strong.” He drinks about three litres of water daily and prefers warm water in winter. “Neem water is a natural antibiotic — I drink it three or four times a week.”But his philosophy goes beyond muscle training. “The moment you start sweating — that’s when your real workout begins,” he insists. “And after any exercise, always do deep breathing for five to seven minutes. It balances your energy.”
“I was once told I wouldn’t survive”
Sangram’s strength wasn’t built in the gym — it was born in pain. “When I was seven, I was so ill that doctors gave up hope,” he recalls. “I couldn’t even chew food properly. My mother never stopped fighting. She massaged me 10–15 times a day, prayed, and refused to believe it was the end. By her strength and God’s grace, I stood on my feet again — and went on to represent India.”That period, he says, shaped his entire outlook on life. “Most illnesses are in the mind. Only 10% are truly physical. If your mind is strong, your body follows. I don’t depend on medicines — I trust the body’s natural healing power.”
“Eat less than your hunger, drink double the water”
Sangram’s mantra for life is a blend of ancient wisdom and practical simplicity. “Eat slightly less than your hunger, drink double the water, and sleep on time,” he shares. “Our grandparents were much stronger — they ate simple food, did physical work, and lived long without fancy diets.”He’s not one for imported nutrition. “I drink milk — about 5 to 10 litres a week — and eat ghee, jaggery, and traditional food. Our climate and body types are different from the West. They need frozen food and meat for their cold weather; we don’t.”He also believes timing matters more than quantity. “Lunch should be by 2 p.m., dinner by 8 p.m. If you come late, eat light and calm. And never take your phone to the toilet — your body remembers that energy.”
“Even a roti and onion can give you strength — if you eat with peace”
Sangram doesn’t preach impossible rules — he practices what he says. “I eat only twice a day, sometimes skipping breakfast. I have soaked almonds or raisins in the morning, but never on an empty stomach. And after meals, I walk a few hundred meters — that helps digestion.”For him, fitness and simplicity go hand in hand. “Even a roti and onion can give you strength if you eat it with peace of mind. Fitness isn’t about showing off your body — it’s about living without stress.”
“Even if the jungle is dying, the lion will still hunt”
His discipline extends to his acting and sports career too. “I’ve faced rejection, but I never lost faith. Even if the jungle is dying, the lion will still hunt,” he says with a smile. “I don’t boast about my hard work, but I’ve earned everything with honesty.”Sangram has played MMA professionally and was the first Indian to win the “Levels Fight League” abroad. Yet, he feels real fighters deserve more recognition in Indian cinema. “I’d like filmmakers to think about real fighters when they make action films. If someone wants authentic action — I’m right here.”
“I refused crores from betting apps — I couldn’t mislead anyone”
Integrity, for Sangram, is non-negotiable. “I don’t smoke, drink, or gamble. I’ve been offered crores — 7, 17, even 35 crores — to promote betting apps. But how could I? If two poor kids put ₹50 on a bet because of my face and lose it — that’s a sin on my head.”He adds, “True success isn’t about how much money you make — it’s about peace, health, and the ability to sleep without guilt.”
“Everyone’s life has its own taste — don’t compare”
When asked what advice he’d give to his younger self, Sangram reflects, “I’d say, success doesn’t exist — only the journey does. Don’t compare yourself to others. Every fruit has its own taste. When you compare, you insult God’s creation.”He continues, “Even in this industry, knowing too many people doesn’t always help. I’ve never asked for work — I just move on. Acting isn’t something you can be taught; it comes from living.”He credits stars like Suniel Shetty, Akshay Kumar, Salman Khan, and Shah Rukh Khan for maintaining fitness through discipline and consistency. “Among women, Hema Malini is a true inspiration — her grace and health even today are remarkable.”
“If it’s meant for me, it will find me”
Sangram closes on a spiritual note, recalling a village saying. “A man cried when his cow ran away. When it returned, he realized now he had to feed and care for it again! The point is — everything happens for good. If something comes to you, great. If not, even better.”“I live simply,” he smiles. “I carry my yoga mat, homemade ghee, turmeric, jaggery, and salt wherever I go. I live clean, train hard, and sleep peacefully. God has brought me this far — I’m sure He’ll take me further.” Go to Source
