Ian Somerhalder Workout and Diet
Actor
Born: 1978
Ian Somerhalder grew up in Louisiana. He started modeling when he was 10 and by age 17, decided to make acting his career. He found small roles in tv and film at first, and his breakout came in 2004 with Lost. Somerhalder has won awards for his role in The Vampire Diaries. He is an active environmentalist and started a self-named foundation in 2010 to tackle environmental issues and animal cruelty. Somerhalder is married to actress Nikki Reed and they have a daughter together. He has millions of followers on social media. Somerhalder is 5 feet, 9 inches tall and weighs about 160 lbs.
Known For:
Ian Somerhalder’s Diet
Summary
Somerhalder takes his diet seriously. He eats 2 breakfasts: one is his own version of bulletproof coffee, and the other consists of solid foods such as fish, nuts and veggies. He eats healthy, low-carb foods all day long, but he will have gluten-free pancakes a couple of times a week for carbs. He believes everyone can eat clean even on a budget, and that it just takes a little more time and planning. He says good health starts with strong digestion and recommends bone broth and amino acids to strengthen the lining of the stomach. He always drinks plenty of water, sometimes with lemon and a pinch of salt. He says sugar is terrible for energy production and should be avoided.
Estimated Macros
- Low carb 20%
- Medium Fat 40%
- Medium-High Protein 60%
Diet Details
Primal Soup
Somerhalder starts his day with a blend of bone broth with supplements, and then a green juice mixed with tea whipped up with coconut oil, cacao and salt. This provides him with electrolytes, caffeine and healthy fats which charge him up for a busy day.
Fishy Dishes
Somerhalder eats fish rather than red meat or poultry. He alternates between freshwater and ocean fish. He tends to broil it or fry it in a cast iron pan.
Veg Out
Somerhalder measures his food by handful. He uses both hands to grab his veggies, and mixes it up between root vegetables, leafy greens, and whatever else he might find in the garden plot at his house.
Homegrown Delights
Somerhalder says his wife Nikki Reed often makes them treats, like chia pudding made with coconut milk and cacao.
Carb Recharge
Twice a week, Somerhalder will have pancakes. But, he emphasizes this is only two breakfasts per week, and he watches his carbs otherwise.
Hydration Matters
Somerhalder makes a point of drinking plenty of water throughout the day. He will also squeeze half a lemon into a glass of lukewarm water along with a pinch of Himalayan salt for detoxification.
It’s Not a Cheat
Somerhalder says he takes his cue from The Rock Dwayne Johnson. A treat is something to be enjoyed; a cheat makes you feel guilty. His favorite? Cap’n Crunch.
What to Eat
Bone Broth
Fresh Vegetables
Fish
Nuts
Fresh Fruit
Coconut Oil
Tea
Avocados
Salad
Broccoli
Spinach
Sweet Potatoes
Quinoa
Chia Seeds
Gluten-free Pasta
Coconut Milk
Lemon Juice
Pink Himalayan Salt
Water
Tea
Coffee
What to Avoid
Alcohol
Junk Food
Empty-Calorie Foods
Fruit Juice
Processed Foods
Refined Sugar
Hydrogenated Fats
Artificial Ingredients
Chemical Additives
Somerhalder on Carbs
‘In the morning, most people eat tons of carbohydrates.’
Somerhalder on How He Gets Away with Eating so Much
‘It sounds really insane, but when you eat really clean, you’re eating tremendous amounts.’
Somerhalder on Fresh Produce
‘Nik and I grow a lot of our own food.’
Somerhalder on His Protein of Choice
‘I don’t eat a lot of meat, so I substitute it with fish.’
Somerhalder on Eating Natural Food
‘The planet is better for it, your body is better for it, your brain, all of that.’
Somerhalder on Sugar
‘Yes, sugar is the devil.’
Ian Somerhalder’s Workout Routine
Weekly Routine
Bodyweight Rules
Somerhalder does exercises that don’t require any special equipment, such as push-ups, pull-ups, planks, squats and burpees.
Prison Workout
Somerhalder sometimes does a ‘Prison Workout,’ so named because it can be performed in a small space with no equipment.
Family Time
Weekends, Somerhalder likes to get his workout in with the fam, that means hikes in the hills or walks on the beach.
Daily Dose
Although he doesn’t necessarily have a set routine, Somerhalder works out most every day.
Rise & Shine
Somerhalder is usually up by 6 every day so he has time to fit in his workout before the baby wakes up.
HIIT It
Somerhalder is busy, and doesn’t have time for a lengthy workout. He stretches and then does some high-intensity exercises. He likes an app called Alo that provides a full-body workout in 15 minutes.
Exercise Style
An Ian Somerhalder Routine
Do reps to fatigue, then move on to the next exercise. Do as many rounds as you can in 15 minutes.
Push ups: standard, plyometric, pike, etc.
Planks: walk up & down
Pull ups: standard, commando, etc.
Muscle ups or dips w/ chair
Sit ups
Hanging leg raises
Squats, squat jumps, squat twists, etc.
Burpees
Death jumps
Get ups
Hike, walk on the beach, play sports, do anything that you enjoy.
Somerhalder on Workouts
‘Who has the time to sit in the gym for an hour?’
Somerhalder on his Typical Workout
‘I sometimes train by stretching and doing high-intensity multiple workouts at the same time.’
Somerhalder on Weekends
‘Our weekends are all about family time, exercising, walks on the beach, hikes in the mountain.’
Somerhalder on his Hikes
‘We’re out on the trail, singing and dancing.’
Ian Somerhalder’s Supplements
Cacao
Somerhalder firmly believes in eating his nutrition, and one of his staples is cacao. Cacao is high in antioxidants, can help lower blood pressure, reduce the risk of heart attack and stroke, and improve brain health.
Turmeric
Somerhalder also likes turmeric because it is anti-inflammatory, boosts immunity and can improve cognition.
Chia Seeds
Somerhalder also digs chia seeds which are packed full of nutrition: antioxidants, vitamins and minerals, protein, fiber and omega-3 ALA. Chia seeds promote digestion, are great for your skin and help balance blood sugar.
Coconut Oil
Somerhalder mixes coconut oil into his bulletproof coffee. Coconut oil contains medium-chain triglycerides (MCTs) which burn fat, promote brain health and prevent heart disease and high blood pressure.
Vitamin C
Somerhalder says vitamin C is a key component to health, and that if you smoke or are stressed, you burn through it at a faster rate, and should consume more.
Ian Somerhalder’s Lifestyle
Sleep Is Key
Somerhalder considers sleep to be as important component of his health regimen as exercise and diet.
Food Is Medicine
Somerhalder believes that the best way to have good health is to eat right. He recommends using your blood type to help you determine what you need in terms of vitamins and minerals, and when you do, you’ll be healthier and happier.
Social Animals
Somerhalder and his wife get up every morning and have tea overlooking the ocean, chat and play with the baby. He says spending time with family is the best use of it.
Environmental Passion
Somerhalder tries to keep his plastic consumption (and waste) to a minimum, and hopes that people start buying everything in bulk, including stuff like soap.
Giving Back
Somerhalder has testified before Congress to to end elephant poaching, is working on an animal sanctuary. His foundation has the goal of helping to educate and empower youth.
Somerhalder on How He Keeps Going
‘Sometimes when you’re exhausted, you want to curl up in a ball and fall asleep…You put on, not a front, but you create a positive energy from yourself, and that’s how I get through my days. It’s an amazing thing and I’m so grateful to do what I do.’
Somerhalder on The Gut
‘Your gut biome, your health, starts with the health of your gut.’
Somerhalder on Biohacking
‘Biohacking is just so much fun.’
Somerhalder on Creating a Better World
‘Happy people build a happy society.’
Recommended Products
Nutribullet
References
https://www.harpersbazaar.com/beauty/diet-fitness/a29873767/ian-somerhalder-food-diary/
https://www.gq-magazine.co.uk/lifestyle/article/ian-somerhalder-fitness-interview
https://www.msn.com/en-us/tv/news/11-things-you-probably-didnt-know-about-the-vampire-diaries/ss-BB18U2he
https://www.webmd.com/men/features/ian-somerhalder#1
https://www.onegreenplanet.org/animalsandnature/ian-somerhalder-is-changing-the-world-for-animals/
