Fitness, Nutrition And Protein… From A Man Who Knows It All

Of fitness enthusiasts, there are aplenty. Those who make it their profession, perhaps even more. A lot of whom have also acquired the tag of ‘celebrity trainers’ and then moved on to starting their own ventures. Enviable physiques to entrepreneurship, if you must – I love a good alliterative. That’s also been the trajectory for Sohrab Khushrushahi but somehow, that’s not the thing the defines him.

For starters, he left a flourishing legal career to enter the world of fitness, which led him to start SOHFit. Then there’s his entire approach to working out which has always been more wholesome than just losing weight or getting you a set of abs. Even the fact that he has trained some of the biggest celebrities in tinsel town doesn’t quite envelope his entire being or brand. You just think of him as a guy who trains, himself and other people, not just famous ones. And speaking of brands, he’s recently launched a new one, The Func. Lab, a clean-label performance nutrition brand that promises to change the way you think about functional nutrition.

There’s never been a better time to chat with Sohrab Khushrushahi, so we pinned him down to talk about fitness, food, fads and everything else you might’ve wanted to know.

Talk to us about your inspiration behind The Func. Lab

Honestly, it came from frustration more than inspiration.

After years of coaching and constantly being asked, “What protein should I take?”, I realized most people are navigating a broken system, confusing labels, flashy marketing and products filled with ingredients that weren’t really required.

I wanted to build something that was clean, transparent and actually delivered what it says it will. The Func. Lab was born out of that need, for real, functional nutrition that supports people who show up every day and just want something that does the job without compromising their health.

How would you want men to use the products from The Func. Lab along with their everyday lives and training schedules?

I want men to stop thinking of supplements as some magical shortcut to the body of their dreams. They’re supplements, tools to support a solid foundation of training, recovery, and nutrition. Whether you’re hitting the gym, managing long work hours, or just trying to keep energy levels up, products like our whey or plant protein slot in seamlessly.

High protein, minimal fluff, clean digestion, no unnecessary fillers. Add it to your smoothie, have it post-workout, or as a quick high protein snack during the day. We built this line to fit into real, busy lives, not Instagram routines.

Your favourite product from the brand and why?

Tough one, but if I had to pick, it’d be the grass-fed whey isolate. It’s single-sourced, fast-absorbing, and gives you 29–30g of clean protein per scoop. No skim milk powder, no creamers, no junk. It’s serious about recovery and light on your gut. Whether you're training hard or just need high-quality protein to support daily life, this is it. Built for performance, with nothing that doesn't belong.

From a career in law to fitness entrepreneurship, you've had quite a journey. How do you think more men can motivate themselves to leave a 'safe' option and follow their passion instead?

Look, there’s never a “safe” path. That corporate job might look secure, but if it’s not aligned with what drives you, it’s going to eat you up over time. I didn’t leave law overnight. It took time, planning, and courage. But the shift happened when I realized I wanted to wake up excited, not just successful on paper.

My advice? Get clear on why you want to make a change. Then take small, consistent steps. You don’t have to burn the boat on day one. But you owe it to yourself to at least build one of your own.

Do you think upping their protein intake is for everyone or for just those people who are actively doing strength training?

Protein isn’t just for guys who lift heavy. It’s for everyone especially in a culture where we’re largely under-eating it. Protein supports muscle recovery, metabolism, immune function, even satiety. Whether you’re strength training or just trying to maintain a healthy body as you age prioritizing protein is non-negotiable. But the key is quality. Don’t chase “high protein” if it comes with sugar, fillers, or junk your body doesn’t need.

Sohrab Khushrushahi, Founder of SOHFit and Co-Founder of The Func. Lab

What's your take on men looking to simply 'bulk up' in the gym?

“Bulking up” without a plan usually means overeating and under-recovering. I’ve seen guys eat like they’re in a competition and train without structure and then wonder why they’re tired, inflamed, and not progressing. If your goal is strength or size, great. But do it smart: train with intention, fuel your body with high-quality protein, recover well, and stay consistent. Chasing size for ego rarely ends well. Chase performance instead and let the aesthetics be a by-product.

What are 3 of the biggest myths when it comes to men and fitness?

How much time do we have? There is an entire laundry list of myths.

You don’t need to train for hours on end to get the body of your dreams. It’s about working with intention rather than putting in the hours in the gym. Working smart with proper structure and being consistent is what matters.

Then there’s the myth about protein supplements meant for those who want to compete in body building competitions. If you have a body and move, you’re an athlete and your body needs protein to recover and build.

There’s also one about how proper recovery every week is not for men. You couldn’t be more wrong; you don’t have to train every single day of every week to get stronger or build that body. Sleep, mobility, proper nutrition are all important recovery tools you need to use to your advantage to get into shape.

Three non-negotiable nutrition basics you swear by?

First, even if you’re in a calorie deficit – the quality of calories does matter – just don’t make sure you’re in a deficit. To me, quality of calories is very important.

Second, eat your protein. Hitting this one macro is non-negotiable if you want to improve body composition and build muscle.

Lastly, don’t fall for fad diets. There are no quick fixes when it comes to building that body you want. Just make sure you follow a well-balanced meal plan that covers all your macros.

Your go-to exercises that every man must be able to perform?

I don’t think I have a go-to list of exercises, but there are certain exercises I absolutely love and would love to see every guy perform – squats, deadlifts, pull ups, push ups, running 5 kilometres in under 30 minutes and one unilateral lower body movement like a lunge or a split squat.

As a celebrity trainer, what are some fitness lessons you could share from the celebrities you've trained?

Celebrities are human, just like you and me. They work as hard if not harder than you and me. I do admire the work they put in despite crazy hours on film sets. People could learn a thing or two from them on being disciplined, especially when they are working to get into shape for a role. It’s a single-minded obsession like I’ve not seen before. They take their recovery very seriously, which is something I think people ignore sometimes. And yes, I get its easier for them to have their nutrition on point given the resources available but having the resources and using them are two different things altogether.