Robert Downey Jr.’s Secrets to Agelessness: From Diet to Supplements and Workouts

Key Points:

• As a pescetarian, Robert Downey Jr. only eats fish for meat intake, and he also eats eggs, leafy greens, quinoa, nuts, fruits, and avocados.
• Robert Downey Jr. takes five supplements that he reportedly cannot live without: creatine, a multivitamin, fish oil, protein powder, and vitamin D.
• Robert Downey Jr.’s workout routine, designed to build strength and enhance agility, consists of full-body, cardiovascular, core, upper-body, lower-body, and flexibility exercises.

Robert Downey Jr., a Hollywood actor known around the globe as Marvel Comics character Iron Man, dedicates himself to maintaining a peak physique and excellent agility. At age 59, Robert Downey Jr. has the youthful appearance of a 30-year-old, which begs the question of how he manages to look so young. To keep his ageless look, Robert Downey Jr. utilizes a nutritious diet, a supplement protocol, and a rigorous workout routine.

“It’s not just about looking the part,” says Robert Downey Jr in a Healthy Over 50 YouTube video. “You’ve got to feel it, live it. You’ve got to embody that energy, both on and off the screen.”

Robert Downey Jr.’s Seven Staple Food Sources

Fish: As a pescatarian, someone who only consumes fish as a source of meat, Robert Downey Jr. includes seven staple food sources, dense in nutrients, in his diet. Among these foods, as expected, is fish. Robert Downey Jr. turns to salmon and tuna as go-to choices for high-quality fish protein. Fish serves as a good source of essential omega-3 fatty acids, which research suggests support cardiovascular and brain health and lower inflammation. Furthermore, the protein from fish helps with muscle recovery following Robert Downey Jr.’s rigorous workout sessions.

“I found that including fish in my diet gave me the energy and nutrients that I was missing,” explains Robert Downey Jr.

Eggs: Another staple food source for Robert Downey Jr. are eggs. Eggs are rich in high-quality protein, useful for muscle repair.

Leafy greens: Robert Downey Jr. also packs his meals with leafy greens like spinach and kale. These vegetables are rich in vitamins, minerals, and antioxidants, crucial for supporting overall health and maintaining energy levels.

“You can’t go wrong with greens,” says Robert Downey Jr. “They keep everything in check.”

Quinoa: Also included in Robert Downey Jr.’s diet is quinoa, a favored grain for the actor that serves as a source of carbohydrates and protein. Moreover, quinoa contains essential nutrients like magnesium and iron.

Nuts: Nuts like almonds and walnuts are excellent sources of healthy fats, protein, and fiber for Robert Downey Jr. and keep him satiated between meals. Some research also suggests nuts’ nutritious properties support heart health.

Fruits: Robert Downey Jr. also consumes fruits like berries and apples, rich in antioxidants, fiber, and vitamins, as snacks and at breakfast. Robert Downey Jr. includes fruits in his diet to boost his immunity and to ensure that he gets a sufficient load of nutrients.

Avocado: To keep him feeling full and to attain healthy fats for heart health, Robert Downey Jr. eats avocados. He enjoys avocados for their creamy texture and for getting a boost of nutrients.

Five Supplements Robert Downey Jr. Reportedly Cannot Live Without

Robert Downey Jr. purportedly cannot live without five supplements. These include creatine, a multivitamin, omega-3 fatty acids from fish oil, protein powder, and vitamin D.

Creatine: Creatine, Robert Downey Jr. believes, boosts his strength and muscle mass. Some research suggests creatine does, in fact, enhance muscle performance.

“I need that extra boost when prepping for a role,” says Robert Downey Jr.

Multivitamin: This Hollywood star also takes a daily multivitamin to cover all of his nutritional bases. He believes that he cannot get everything from food alone, so taking a multivitamin, he believes, helps maintain his daily energy and keep his immune system functioning optimally.

Omega-3 fatty acids: Robert Downey Jr. also takes omega-3 fatty acids from fish oil. Omega-3s support heart, brain, and joint health.

“They keep everything running smoothly,” according to Robert Downey Jr.

Protein powder: Post-workout, Robert Downey Jr. uses protein powder to support muscle recovery. He finds protein powder quick and effective at revitalizing his energy levels.

Vitamin D: Vitamin D is critical for bone health and immunity. According to Robert Downey Jr., he takes this supplement every day and says his supplementation with this vitamin is non-negotiable.

Robert Downey Jr.’s Weekly Exercise Routine

Robert Downey Jr. does not cut any corners when it comes to working his muscles for a chiseled physique. His weekly workout routine, designed to build strength and enhance agility, keeps him in peak condition for his superhero roles.

Monday: Each Monday, Robert Downey Jr. does a full body workout routine, where he exercises muscles from multiple portions of the body. This workout routine includes the following exercises:

• Deadlifts (four sets, eight to ten repetitions)
• Pull-ups (four sets, eight to ten repetitions)
• Bench press (four sets, eight to ten repetitions)
• Plank (three sets, hold for 60 seconds.

Tuesday: On Tuesdays, Robert Downey Jr. shifts his focus to a workout routine geared toward cardio and core exercises. These exercises are designed to maintain endurance and a strong midsection. This cardio and core routine includes the following exercises:

• 30-minute run or cycling
• Russian twists (4 sets, 15 repetitions for each side)
• Hanging leg raises (4 sets, 10 repetitions)
• Mountain climbers (4 sets, 20 repetitions)

Wednesday: On Wednesdays, Robert Downey Jr. does an upper body strength workout. For Robert Downey Jr., midweek is all about building the upper body strength that is critical for his superhero acting roles. For this routine, Robert Downey Jr. performs the following exercises:

• Shoulder press (4 sets, 10 repetitions)
• Dumbbell rows (4 sets, 10 repetitions)
• Bicep curls (4 sets, 10 repetitions)
• Tricep dips (4 sets, 10 repetitions)

Thursday: Thursday’s workout routine encompasses lower body and flexibility oriented exercises. Robert Downey Jr. performs these exercises to maintain optimum overall balance and agility. Thursday’s routine includes the following exercises:

• Lunges (4 sets, 12 repetitions for each leg)
• Leg press (4 sets, 10 repetitions)
• Hamstring curls (4 sets, 10 repetitions)
• Yoga and stretching (30 minutes)

Friday: To wrap up the week, Robert Downey Jr. performs high-intensity interval training on Fridays. His Friday exercises help boost cardiovascular fitness and burn fat. The high-intensity interval training exercises for Fridays include the following:

• Burpees (4 sets, 15 repetitions)
• Box jumps (4 sets, 12 repetitions)
• Kettlebell swings (4 sets, 15 repetitions)
• Sprint intervals (4 sets, 30 seconds of sprinting, 60 seconds of rest)

Saturdays and Sundays: On weekends, Robert Downey Jr. focuses on active recovery. He takes a more relaxed approach to physical activity on Saturday and Sunday to make sure his body is ready for the active week ahead. Weekend activities include the following:

• Walking or light jogging (30 minutes)
• Gentle stretching (20 minutes)

Following Robert Downey Jr.’s Example to Maintain Your Appearance and Mobility into Your Golden Years

The most important thing when kickstarting your health and fitness routine is to get moving. While not everyone may be able to engage in Robert Downey Jr.’s rigorous exercise routine right off the bat, following his example with a nutritious diet and a supplement regimen geared toward your body’s needs may be a good start. When deciding which supplements to take, it is always best to consult with your physician.

The example Robert Downey Jr. sets with his diet, supplement, and exercise routine may shed some light on how exactly he looks so young, even at age 59. His appearance, crafted by health-conscious dietary decisions and a staunch dedication to physical wellness, serve as an inspiration to those wanting to preserve their appearance and mobility as they enter their golden years.