The plant-based diet that saw Rich Roll in the best shape of his life at 40
Now 55, Roll shows no signs of slowing down. Unsurprisingly, many of those who have found themselves stuck in the rut of unhealthy habits and a sedentary lifestyle that they can’t seem to shake have seen Roll as a source of inspiration and strength. While Roll admits that his daily diet changes depending on the intensity of his workout, he’s no stranger to intermittent fasting and tends to do it a few times a week. “I’m basically going to have a cup of coffee in the morning, drink some water, then go outside to work out. I’m in the morning, Roll admits. “I get up and I do it right away. Otherwise, it becomes infinitely more difficult to integrate it.
For his morning workout, Roll tends to swim, run, or ride his bike. He often doesn’t plan his work until noon, so he can spend his morning exercising to make sure he makes it a priority. “The first part of the day is just doing my stuff, including training, journaling, writing, all that stuff. No phone calls, no podcast, ”he says GQ.
A typical day meal for Roll includes coffee, a green smoothie made from dark leafy greens like spinach and kale, then a mix of berries, hemp seeds, chia seeds, water and of beets. While the smoothie tends to be enough to see Roll all morning, he explains that if he’s hungry, he’ll take oatmeal or granola. After a workout, he adds protein to the smoothie that takes him to lunch, which is “usually a huge salad.” As Roll explains, “I try not to eat heavy food during the day so that I can keep my energy high. Just typical salads with lots of vegetables and a light dressing.
But while Roll eats clean, he admits having a huge appetite that he indulges in for dinner. “I enjoy going to fancy restaurants and eating delicacies and things like that, but on a daily basis food like rice and beans is the staple. A good example might be rice, black beans, guacamole, hot sauce and some greens on top, ”he says.