Ryan Reynolds
Level 1
Ryan Reynolds, 48, is a Canadian actor and entrepreneur who has defied Hollywood aging through 15 years of training with celebrity trainer Don Saladino, maintaining peak superhero shape from Deadpool (2016-2024) to the Christmas musical Spirited (2022).
Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
Gadgets & Equipment
Gyms & Workouts
Wearables & Trackers
My Routines
Training: 5 full-body workouts per week with trainer Don Saladino, focusing on functional strength over bodybuilding splits—upper push/pull exercises, squats, hinges, and core work, plus HIIT cardio (3-5 sets of 10-second sprints). Every session starts with 10-15 minutes of mobility work: foam rolling, 90/90 breathing, cat-cow poses, and thoracic rotation to prevent injury and optimize movement.
Diet: 6-8 small meals every 2-3 hours when training for roles—lean proteins (chicken breast, steak, egg whites), complex carbs (oatmeal, sweet potato), vegetables, and healthy fats (avocado, nuts)—with no food after 8 PM and one cheat meal per week on Sunday. Hydrates with half a gallon of water daily, avoids alcohol and junk food, and prepares most meals himself (signature dish: fat-free meat with marinara, garlic, cayenne, and broccolini).
Supplements: Minimal and strategic—only uses when preparing for roles: 5g creatine monohydrate daily, 25g whey protein isolate post-workout, L-glutamine for gut health, omega-3s for recovery, and a basic multivitamin. Reynolds is “not big on supplements” and relies on whole foods year-round, only intensifying nutrition 3-5 months before filming.
Recovery & Longevity: Daily foam rolling (3-5 minutes minimum, even rest days), preventive health screenings (had a colonoscopy that found a “potentially life-saving” polyp), meditation for anxiety management, and prioritizing sleep quality with wife Blake Lively and their four daughters.
Diet: 6-8 small meals every 2-3 hours when training for roles—lean proteins (chicken breast, steak, egg whites), complex carbs (oatmeal, sweet potato), vegetables, and healthy fats (avocado, nuts)—with no food after 8 PM and one cheat meal per week on Sunday. Hydrates with half a gallon of water daily, avoids alcohol and junk food, and prepares most meals himself (signature dish: fat-free meat with marinara, garlic, cayenne, and broccolini).
Supplements: Minimal and strategic—only uses when preparing for roles: 5g creatine monohydrate daily, 25g whey protein isolate post-workout, L-glutamine for gut health, omega-3s for recovery, and a basic multivitamin. Reynolds is “not big on supplements” and relies on whole foods year-round, only intensifying nutrition 3-5 months before filming.
Recovery & Longevity: Daily foam rolling (3-5 minutes minimum, even rest days), preventive health screenings (had a colonoscopy that found a “potentially life-saving” polyp), meditation for anxiety management, and prioritizing sleep quality with wife Blake Lively and their four daughters.
