Summary of "The Most Shredded 55 Year Old in the World Reveals his Diet to Get Under 5% Bodyfat - Bill Maeda"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from Bill Maeda

Eats large amounts but stops when no longer hungry or slightly full, never to the point of being stuffed.
Relies on internal hunger cues rather than strict schedules or calorie counting.
Allows random timing and quantity of meals, closely listening to body signals.
Maintains a slight state of hunger often, supporting fat burning and metabolic health.
Uses food primarily as fuel, regardless of whether it’s considered “healthy” or not.

Diet has remained unchanged since childhood, featuring a mix of high-density foods and large amounts of carbohydrates.
Staples include:
- Red meats (steak, venison, elk)
- White rice
- Fruits such as strawberries, mango, and grapes
- Some dairy, including ice cream
Consumes simple cooked cabbage as a fiber source.
Avoids chicken, preferring red meat and fish.
Incorporates both processed and whole foods strategically, sometimes consuming sugary or “junk” foods in controlled bursts.
Carbohydrate intake is high but clustered around certain times, often after periods of low carb or fasting.
Does not weigh or measure food but estimates protein intake around half a pound of meat daily.

Has never had a sedentary job; always active and on his feet.
Uses a mix of training styles including heavy lifting, kettlebell workouts, and running.
Sometimes trains fasted, other times fueled by carbs and caffeine depending on workout intensity.
Uses high-glycemic foods and caffeine strategically before demanding workouts to boost performance.

Maintains a highly tuned awareness of how food affects energy and bodily function.
Avoids emotional eating; views hunger and cravings as physical signals, not emotional responses.
Emphasizes the importance of using energy from food rather than storing it, to prevent metabolic decline.

Prioritizes improving sleep quality and duration as a key wellness goal.
Has struggled with chronic low sleep (4-5 hours) but now works on extending to 6 hours and earlier bedtimes.
Recognizes sleep as the most important “supplement” for recovery and longevity.

Primary supplement: caffeine (coffee), sometimes up to 500 mg/day.
Other supplements include:
- Multivitamin
- Vitamin D3
- Vitamin C (Ester-C)
- NAD+ precursor
Uses peptides BPC-157 and TB-500 for gut health and joint recovery, especially after overtraining.
Interested in starting creatine for cognitive and physical benefits.

Does not obsess over diet perfection or social media metrics.
Accepts randomness and flexibility in eating and training.
Focuses on longevity and sustained performance rather than short-term gains.
Maintains a soldier-like mindset: able to perform with whatever nutrition is available.
Values being connected to the food consumed, viewing it as a source of energy rather than just calories.

Bill Maeda – The most shredded 55-year-old, sharing his diet, training, and lifestyle.
Thomas DeLauer – Interviewer and wellness expert providing commentary and insights.