Rob Lowe Workout and Diet

Actor

Born: 1964

Robert Lowe was born in Virginia, spent his early years in Ohio, and moved to California during his teens. He got his first acting role when he was 12 in summer theatre. In 1983, Lowe earned a Golden Globe nomination for his role in the tv movie Thursday’s Child. That same year, he was cast in a big-screen film, The Outsiders. Other iconic 80s films include The Hotel New Hampshire, St. Elmo’s Fire, and Square Dance. A sex tape scandal ruined Lowe’s career for many years, but he made a comeback in 1999 with The West Wing, and earned a Primetime Emmy and 2 Golden Globe nominations for it. Additional tv credits include Parks and Recreation, 9-1-1, and Lone Star. His podcast, started in 2020, is called Literally!. Lowe is a spokesman for Atkins. His charity work includes spokesman for the Lee National Denim Day breast cancer research fundraiser and founding the Homeowner’s Defense Fund for land-use planning in Santa Barbara county. A reformed alcoholic, he has been sober since 1990. Lowe has been married to Sheryl Berkoff since 1991; they have 2 sons. Lowe has millions of followers on social media. He is 5 feet, 10 inches tall and weighs about 170 lbs.

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Rob Lowe’s Diet

Diet Summary

Rob Lowe is in his 60s but he looks much younger thanks to an active lifestyle and a healthy diet. He has been following the Atkins diet for years and loves it so much, he became a spokesman for their product line. Atkins is high in protein and fat, and low in carbs. Meat and leafy greens figure prominently in this diet. To tame his sweet tooth, Lowe drinks Atkins protein shakes. One health food he can’t abide: sweet potatoes. Lowe has been sober for 35 years and considers it to be one of the best things he ever did for himself. He drinks plenty of water every day.

Estimated Macros

Medium Fat

Low Carb

High Protein

Diet Details

Diet Matters

As active as Lowe is, he attributes his health, energy, and svelte physique to his diet, which is low carb.

Happy Routine

Lowe’s daily diet tends to be either no breakfast or greek yogurt with low-carb granola and berries, a big salad with protein for lunch, and a protein shake around 4 to stave off his serious sugar craving.

Atkins for the Win

Lowe has tried the keto diet, but finds it a little restrictive for his needs. He says Atkins is easier to live with, particularly with sugar-busting treats like chocolate protein shakes and low-carb peanut butter cups.

Sober & Proud

Lowe says getting sober was one of the best things he ever did, not least of all because it keeps his carb count down.

Caffeine Fiend

Lowe is a total caffeine addict. He has a triple espresso with breakfast and a caffeinated protein shake in the afternoon.

What to Eat

Greek yogurt
Low-carb granola
Berries
Chicken
Fish
Seafood
Steak
Protein shakes
Low-carb veggies
Healthy fats
Olive oil
Nuts
Low-carb fruits
Low-carb treats
Espresso
Water

What to Avoid

Alcohol
Added sugar
Carby foods
Empty-calorie foods
Refined grains
Processed foods
Excess carbs
Artificial additives
Chemicals

Lowe on the importance of diet

‘I swear 75% of everything, if not more, is diet.’

Lowe on the importance of diet, take II

‘I could train like The Rock and still not get where I want to be if I’m not eating properly.’

Lowe on keto vs Atkins

‘Eating Atkins is a more manageable form of keto.’

Lowe on sweets

‘I have a radical sweet tooth.’

Lowe on the benefits of the Atkins diet

‘Being on Atkins is more about…having the kind of energy I want to have to be as active as I am, and to live the kind of life I want to live.’

Rob Lowe’s Workout Routine

Workout Routine

Not a Gym Rat

Lowe first worked with a trainer in the 80s, prepping for Youngblood. He had to lift weights daily and drink protein shakes, and he hated it.

Change of Heart

Although Lowe did not start out enjoying his gym workouts, by the end of filming, he learned to love his sweat sessions and looked forward to them.

80/20 Rule

Lowe says he can keep himself at about 80% of his max potential. But if he needs more, he hires a trainer.

Ideal Fitness Day

Lowe says his ideal workout is lifting weights then hitting the links for 9 holes.

Daily Dose

Lowe loves to work out. He does something physical more or less every day. He does standard weight training, but his favorite thing to do is get exercise outdoors.

Full Body Workout

Lowe is not a fan of split routines. He likes to work the whole body every day.

Short & Sweet

Lowe keeps his workouts to under an hour. He can do a full body routine and catch a shower in an hour lunch-break. He also uses an EMS system by Katalyst to get in an efficient workout without weights.

Rules for Rest

Lowe says he is so obsessed with working out, he has to force himself to take rest days.

Exercise Style

A Rob Lowe Routine

Exercise daily
Work the whole body
Lift weights
Surf
Hike
Golf
Walk
EMS: 2 x 20 min/week
Rest day: 45 min low-impact on Peloton
Recovery: Cold plunges, chiropractic & massage
Keep a workout diary

Lowe on his fitness level

‘I’m really, really, really physically active. I go berserk if I don’t get to channel that physical energy.’

Lowe on tracking his progress

‘I write down every workout that I ever do.’

Lowe on how he gets his exercise

‘I love being outside.’

Lowe on his preferred form of exercise

‘Whether it’s surfing, hiking walking, or golfing, I’m usually doing one of those things.’

Lowe on his ‘rest’ day

‘It’s probably not the healthiest thing in the world that I can’t sit still, but if that’s my cross to bear, I’ll take it.’

Rob Lowe’s Supplements

Protein

Lowe endorses Atkins brand low-carb products. One of his favorites is their milk chocolate high protein shake. Protein builds muscle, and consuming sufficient protein is essential as we age. This shake contains 23g protein and only 4 net carbs, including just 1g of sugar.

GET IT HERE

Caffeine

Lowe loves caffeine, and sometimes gets it in the form of an Atkins vanilla latte iced coffee shake. It contains 15g of protein and as much caffeine as a cup of coffee. He has a shake every afternoon around 4 to beat the late-day slump.

GET IT HERE

Rob Lowe’s Lifestyle

Get Your Zzzs

Lowe has always prioritized sleep. Friends used to tease him for it, and so he is thrilled that research studies now show the undisputed importance of sleep.

Magic Mask

Lowe swears by his weighted sleep mask, which he uses at home and when he’s traveling, and any time he’s being driven in a car.

Lowe says transcendental meditation was an essential component of his recovery from alcoholism, and a key to his health and happiness.

A Simple Walk

Lowe once thought walking was a waste of time, and that sprints were better, but he now appreciates the meditative value of walking.

Take the Plunge

Another thing Lowe uses for health and vitality is cold plunges. He resisted for years, but now he loves them.

OG Brat Packer

Lowe is a member of the Brat Pack. Other members include Emilio Estevez, Judd Nelson, and Demi Moore.

Vacation Negotiations

Lowe says where to go on vacation is always a point of contention with his wife since he prefers to be active while she wants leisure. They usually end up in a tropical place so he can surf while she hits the spa.

Lowe on sleep

‘People used to make fun of me, but now the science is catching up. It’s more than beauty sleep. It’s brain sleep. It’s body sleep. It’s focus.’

Lowe on walking

‘Walks are not just for old people…Mentally, in terms of the meditation of it all…what comes up when you’re walking, that was super surprising for me.’

Lowe on cold plunges

‘Everybody for years told me to do it…and guess what? It’s worked for me.’

Lowe on mental health

‘Finding things…where you can be alone with your thoughts, is really important for spiritual [and] mental health.’

Lowe on the way to health & vitality

‘I’ve been sober for 35 years…and I love being active…It’s consistency more than anything.’