Zac Efron

• BookDiscusses$$$Cheap: Roughly under $50, or under $15/month.

  Can't Hurt Me

  Out of training in Australia, he read a lot. Men's Health reports that David Goggins and the stay hard doctrine landed with him particularly hard after he got through this one.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie
  Visit davidgoggins.com (opens in a new tab)2/62On record from 2 of 62 tracked people: 1 recommends it, 1 has discussed it

• GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.

  Percussion massage gun

  Self-massage sits in the same recovery block as the rolling. He puts it plainly to Men's Health: he lives attached to a Theragun.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie
  View item: Percussion massage gun2/62On record from 2 of 62 tracked people: 2 do it

• SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Bone broth

  Bone broth soup with vegetables is what breaks the fast, according to Men's Health, served alongside a clean protein such as elk or chicken.

  Source: Men's Health: Zac Efron's Body Told Him To Give Up Veganism
  View item: Bone broth1/62On record from 1 of 62 tracked people: 1 does it

Structured routines and practices with a defined method.

• Resistance trainingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  He wanted to keep training militantly after the Australian break, the cover story says, but to do it more mindfully. He says he enjoys pushing himself hard, to the point where he sort of has to, or he does not feel like himself.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• Deliberate cold exposureDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Ice baths are his favorite part of the day, he told Men's Health. By his account the worst of it comes before you get in, and once you commit and jump, you have conquered something deep down.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• Protein-forward eatingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Eating everything again did not suit him either, per the cover story, and a battery of food-sensitivity tests led him to a protein-heavy plan. Over a steakhouse dinner with the writer he said he was bulking for a role he would not name.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• Time-restricted eatingDoes itFREE, no cost

  He started intermittent fasting right after he stopped being vegan, and says it has been really helpful. Two meals a day now, with the fast broken late morning.

  Source: Men's Health: Zac Efron's Body Told Him To Give Up Veganism

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• YogaDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Yoga arrived during the pandemic break, when Men's Health reports he leaned on stretching and yoga alongside strength training. The magazine credits that shift with turning his workouts into something more mindful.

  Source: Men's Health: Zac Efron on His Baywatch Body Transformation

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• Daily stretchingDoes itFREE, no cost

  Stretching is one of three things the cover story says he champions, alongside self-massage and yoga. It belongs to the recovery-heavy routine that came out of his break in Australia.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• Daily cardioDoes itFREE, no cost

  Morning cardio comes first, to get the blood flowing, and only then does he break the fast around 11 a.m. That is Men's Health describing his two-meal day.

  Source: Men's Health: Zac Efron's Body Told Him To Give Up Veganism

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• Foam rollingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Ten or so rollers in different sizes, per Men's Health, which calls him a fanatic about it. Half an hour before he trains, then a full hour before bed.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• HikingDoes itFREE, no cost

  Between films he describes living in a van, seeing as much of the world as he can, or hiking in the woods and camping. Ten T-shirts, five pairs of workout shorts and a couple of tracksuits is close to the whole wardrobe, by his own count.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• Organ meatsDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Liver and onions is the dish he names. He calls it kind of weird that he really likes organ meats, and Men's Health frames giving them up as one of the costs of the vegan stretch.

  Source: Men's Health: Zac Efron's Body Told Him To Give Up Veganism

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• Consistent sleep and wake timesDiscussesFREE, no cost

  Sleep was the thing he cut. If filming stopped at midnight he would still be up at 4 a.m. to train, and Men's Health lists that next to the overtraining as part of the Baywatch method he now warns people about.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• Whole-food plant-based dietDiscusses$$$Cheap: Roughly under $50, or under $15/month.

  Two years vegan, partly inspired by his Down to Earth cohost Darin Olien, until he noticed he felt depleted and went back to eating everything. He adds that morally he still wishes he was vegan.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• Low-carb dietDiscussesFREE, no cost

  Six months without a carb while shooting Baywatch, and he says he almost lost his mind. Eating with locals in Sardinia for Down to Earth, he told the table he was happy to be eating carbs again and that their high-carb, low-protein way of eating was the opposite of what any trainer had taught him.

  Source: Men's Health: Zac Efron Says He Nearly Lost His Mind While Dieting to Get Shredded for Baywatch

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Recurring behaviors recorded in public statements.

• Deliberate discomfortDoes itFREE, no cost

  Take the thing you least want to do and turn it into a routine: that is how he sums up his own philosophy for Men's Health, with the ice bath as the example. The magazine reads his approach to fitness as a deliberate embrace of misery.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• Morning apple cider vinegarDoes it$$$Cheap: Roughly under $50, or under $15/month.

  He drinks some apple cider vinegar before most meals, a detail the Men's Health cover story mentions alongside the food-sensitivity testing and the protein-heavy plan that came out of it.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• Eating the same meals every dayDiscusses$$$Cheap: Roughly under $50, or under $15/month.

  The same three meals every day was part of the Baywatch method he now warns people off, along with the overtraining and the 4 a.m. starts. He says he is speaking up so anyone chasing that look knows how devastating the process was for him.

  Source: Men's Health: Zac Efron Interview on His Career, His Health, and His Next Movie

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• “I started to develop insomnia, and I fell into a pretty bad depression, for a long time. Something about that experience burned me out. I had a really hard time recentering.”

• “That Baywatch look, I don’t know if that’s really attainable. There’s just too little water in the skin. Like, it’s fake; it looks CGI’d”

• “It’s my favorite part of the day. Before is when it’s most miserable, and when you finally just commit and jump in there. From that point forward, you’ve conquered something deep within you; you do not want to get cold”

  On Deliberate cold exposure

• “That’s the simplest philosophy: Anything you don’t want to do, make it a habit.”

  On Deliberate discomfort

• “I started intermittent fasting just after I stopped being vegan. My body wasn't processing the vegetables in the right way”

  On Time-restricted eating