Big Brother star Johnson Ashak reveals doctor's warning sparked 29kg weight loss

Johnson Ashak, a 29-year-old Big Brother star from Channel Seven's reboot, said a routine medical check-up changed the course of his life after a doctor warned he could die if he did not lose weight. The TV personality has since shed about 29 kg in roughly nine to twelve months, dropping from 108.7 kg at his heaviest to about 80.7 kg at his leanest. He told Daily Mail that the wake-up call came after doctors flagged dangerously high cholesterol and cortisol levels and that he made the change to save his life.

Working in construction, he said it was easy to fall into a rhythm of unhealthy eating — bacon and egg rolls for breakfast, fast-food lunches with colleagues, and heavy dinners — and he became unhappy and depressed as his weight and lifestyle took a toll on his mental health.

His turnaround began after reaching out to close friend and personal trainer Coach Lenny, who helped him craft a plan that fit his lifestyle. Rather than banning foods outright, they framed it as a lifestyle change. He started waking up at 4:30 a.m., hitting the gym at 5, and then going to work. His regimen included running up to 8 km twice a week, swimming a kilometre, HIIT sessions and regular strength workouts. He also overhauled his diet, swapping processed carbs for protein-rich meals and saving carbohydrates for after workouts.

Over nine to twelve months, the changes yielded dramatic results: he dropped nearly 29 kg, from about 108.7 kg to 80.7 kg at his leanest. Beyond the pounds, he said the transformation improved his outlook on life and his mental health. "Being physically unhealthy contributed a lot to my mental health. Fixing my physical health helped me look at life more positively," he said, noting that the process also reshaped his relationship with food and self-care.

Today, he focuses on lean muscle and managing social temptations. The hardest part has been resisting food temptations at social events, but he learned to substitute meals rather than eliminate them. "If you can't beat it, replace it," he added, describing the approach as replacing, not completely restricting. He hopes his story encourages others to take control of their health and regularly shares progress online.