The Bottom Line:
Here is a summary of the main points in the requested format:
- Laird Hamilton, a renowned 60-year-old surfer, attributes his incredible fitness and longevity to a carefully refined routine that includes healthy habits, a balanced diet, and regular exercise.
- Some of Hamilton’s key habits for vitality include eating three mini-breakfasts, practicing daily yoga, taking cold baths, planning his hydration, and prioritizing sufficient sleep.
- His diet focuses on nutrient-rich foods such as fish, coconut, and Brussels sprouts, while his typical meals consist of a protein-packed breakfast, sushi for lunch, and a dinner with lean meat and vegetables.
- Hamilton’s supplement regimen includes a brain-boosting supplement, whey protein powder, and powdered vitamin C and greens to support his active lifestyle and overall health.
- His workout routine combines circuit training, strength and cardio exercises, and water activities, while also emphasizing the importance of rest and recovery for optimal performance and well-being.
Laird Hamilton’s Five Healthy Habits for Longevity
Eating Three Breakfasts
Hamilton’s day starts at 5:00 a.m., so a single bowl of cereal won’t sustain him until lunchtime. Instead, he cleverly divides his breakfast into three mini-meals. He emphasizes the importance of breakfast, stating, “It blows my mind that people skip breakfast. My morning sets the tone for the whole day, whether I’m gearing up to work, surf, or spend time with my family. So, I’m religious about my breakfast that prepares me mentally and physically for the hours ahead.”
Morning Yoga and Cold Baths
Every morning, before heading to the beach or weight room, Hamilton dedicates 10 minutes to stretching his body with a simple yoga sequence. He credits yoga for improving his flexibility without compromising his strength. Another interesting habit Hamilton swears by is taking cold baths, or “ice baths.” According to him, this practice raises testosterone levels and reduces inflammation. He explains, “If you had one biohack, icing would be the king. The good news is, you don’t even need ice; you can take a cold shower or a cold bath. The water compresses the body and improves circulation.”
Planned Hydration and Sufficient Sleep
When it comes to staying hydrated, Hamilton doesn’t leave it to chance. He ensures he drinks at least 3 liters of water each day by filling three 1-liter water bottles and making sure they’re empty by bedtime. He also starts each day by drinking a large glass of water mixed with a quarter teaspoon of Himalayan salt and fresh-squeezed lemon to get his system functioning optimally.
In addition to hydration, Hamilton prioritizes recovery and aims for no less than 7 hours of sleep every night. He explains, “I always start my day well-rested. I usually wake up around 5 or 6, and I’m strict about getting plenty of sleep. Eight hours is good; nine is even better.” Even if he stays up late the night before, Hamilton listens to his body and may take a 20-minute power nap later in the day to compensate for any sleep deficit.
Top Three Foods Laird Hamilton Eats for Longevity
Fish: A Rich Source of Omega-3 Fatty Acids
Living in the ocean waves, it’s no surprise that Laird Hamilton loves seafood as it’s a rich source of omega-3 fatty acids. Hamilton prefers to incorporate fresh fish in his meals instead of supplements. Omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation in the body. By including a variety of fish in his diet, such as salmon, tuna, and sardines, Hamilton ensures he’s getting a healthy dose of these beneficial fats.
Coconut: Hydration and Healthy Fats
From coconut water to flesh and oil, there isn’t any form of coconut that Laird misses out on, and for good reason. He explains that coconuts have amazing hydration properties, healthy fats, and medium-chain triglycerides (MCTs) beneficial for energy production and weight management. Coconut water is an excellent source of electrolytes, which help keep the body hydrated and functioning optimally. The healthy fats in coconut flesh and oil provide a sustained source of energy and can help with weight management by promoting feelings of fullness.
Brussel Sprouts: Fiber, Minerals, and Vitamins
Being power packs of fiber, minerals, vitamin K, and C, Hamilton loves adding brussel sprouts to his plate every day. He says, “When I have too much red meat, my body will clue me that I need to go big with greens. My favorites are broccoli and brussel sprouts drizzled in olive oil.” Brussel sprouts are an excellent source of fiber, which aids in digestion and helps keep the gut healthy. They are also rich in vitamins and minerals, such as vitamin K, which is essential for blood clotting and bone health, and vitamin C, which supports the immune system and helps with collagen production for healthy skin and joints.
A Typical Day of Eating for Laird Hamilton: Breakfast, Lunch, and Dinner
Breakfast
Laird Hamilton’s breakfast routine is unique in that he splits it into three mini meals. His first breakfast is his version of fat-infused Bulletproof Coffee, a unique cup of superfood coffee and MCT oil, which fuels his gym and water workouts. He uses his coffee like other people use energy drinks.
His second breakfast is all about muscle recovery and includes protein-rich eggs, quinoa, or yogurt, along with almond butter. For his third mini meal, he has a turmeric juice and apple cider vinegar combo, giving himself a mid-morning energy boost.
Lunch
For lunch, Laird typically enjoys sushi and sashimi, chowing down a combination of up to eight assorted raw fresh fish and vegetable rolls, plus plenty of locally caught ahi. He also includes plenty of fresh fruit and coconut water that’s handpicked and straight from the shell.
Dinner
The last meal of the day for Hamilton is always plenty of high-quality protein like a lean steak seasoned with sea salt, served with a variety of vegetables, quinoa, and a big salad. He further adds, “I’ve minimized my fruit and sugar and no pasta, no wheat, no grains. I usually eat nuts and seeds when it comes to that category. Mainly, it’s a lot of vegetables and all different kinds of proteins.”
When asked about his go-to when he feels like cheating, Hamilton said, “I go for macadamia nuts or cashews because of the fat. Because I don’t eat a lot of sugar, I don’t have a big sweet tooth.”
Three Essential Supplements Laird Hamilton Takes Daily
Brain-Boosting Supplement
Laird Hamilton takes a brain-boosting supplement daily to enhance his cognitive function. This supplement contains ingredients such as GPC, Huperzine A, and Phosphatidylserine, as well as an extract of the Bacopa monnieri herb. These components work together to improve both short-term and long-term memory processing. Hamilton has noticed a significant difference in his mental performance since incorporating this supplement into his daily routine.
Whey Protein Powder
As a strength training enthusiast, Hamilton understands the importance of consuming whey protein powder within an hour of his workouts. He emphasizes that failing to do so can lead to the body breaking down muscle tissue. Whey protein is a crucial component in Hamilton’s post-workout recovery, helping to repair and rebuild muscle fibers, ensuring that he maintains his strength and physique.
Powdered Vitamin C and Greens
To ensure he receives an ample supply of essential nutrients, Hamilton incorporates powdered vitamin C and greens into his daily diet. He prefers to mix these supplements into smoothies, as he believes they offer a highly concentrated form of nutrients, second only to consuming a large quantity of fruits and vegetables. By supplementing with these powdered forms, Hamilton can easily meet his body’s nutritional needs without having to consume excessive amounts of whole foods.
Laird Hamilton’s Weekly Workout Routine for Strength, Cardio, and Recovery
Lead Hamilton’s Five Healthy Habits
Hamilton’s day starts at 5:00 a.m., so he divides his breakfast into three mini meals to sustain him until lunch. He also takes 10 minutes each morning to stretch out his body with yoga, which has helped him improve his flexibility without hindering his strength. Another interesting habit Hamilton sticks to is taking cold baths, which he believes raises testosterone and reduces inflammation. When it comes to hydration, Hamilton fills three 1-liter water bottles each day and makes sure they’re empty by bedtime. He also starts each day by drinking a giant glass of water mixed with Himalayan salt and fresh-squeezed lemon to ensure proper absorption. Lastly, Hamilton is a big believer in recovery and aims for no less than 7 hours of sleep every night.
Lead Hamilton’s Top Foods for Longevity
As a surfer living in the ocean waves, it’s no surprise that Hamilton loves seafood, which is a rich source of omega-3 fatty acids. He prefers to incorporate fresh fish in his meals instead of supplements. Coconut is another staple in Hamilton’s diet, from coconut water to flesh and oil, as it has amazing hydration properties, healthy fats, and medium-chain triglycerides (MCTs) beneficial for energy production and weight management. Lastly, Hamilton loves adding Brussels sprouts to his plate every day, as they are power-packed with fiber, minerals, vitamin K, and vitamin C.
Lead Hamilton’s Strength and Cardio Routine
Hamilton’s weekly workout routine includes circuit training sessions on Mondays, Wednesdays, and Fridays, which consist of exercises like crunches, planks, cable pull-downs, chest presses, barbell overhead presses, dumbbell bent-over rows, goblet squats, kettlebell swings, and Russian twists. On Tuesdays, Thursdays, and Sundays, he focuses on strength and cardio, including mountain or road biking, sand training (lunges, push-ups, log pull, sand dune sprints), and water workouts (surfing, windsurfing, and kitesurfing). Hamilton also makes sure to rest his body in between his intense workouts, taking a day of rest on Saturdays to allow for recovery and to work harder when he’s well-rested.
