At 76, Arnold Schwarzenegger, the enduring icon of bodybuilding, has embraced a plant-based diet lifestyle. Recently, in a candid interview with Rich Roll released on YouTube on October 2, 2023, he revealed his new approach to nutrition. Instead of clinging to past routines, Schwarzenegger now focuses on health, performance, and longevity. Clearly, this shift reflects more than a dietary trend—it’s a complete mindset transformation.
To that end, he prioritizes foods that support heart health and reduce inflammation. Now, plant-based meals dominate his plate, replacing the meat-heavy regimen of his Mr. Olympia days. Importantly, this decision stems from personal health battles, including multiple open-heart surgeries. After all, experience taught him that strength isn’t just about muscle—it’s also about long-term well-being.
Furthermore, Schwarzenegger emphasizes the mental discipline behind these changes. Rather than settle into old habits, he adapts with age, determined to live with purpose. Through it all, he remains driven by the same focus that earned him seven Olympia titles. In his view, longevity demands clarity, consistency, and conscious choices.
Ultimately, Schwarzenegger’s journey serves as a blueprint for healthy aging. From now on, his mission is not about trophies but about setting an example. Above all, he champions a life of balance, discipline, and plant-fueled strength. For him, the true flex is living well—and living long.
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Arnold Schwarzenegger Plant-Based Diet A 70/30 Veggie Blueprint
In response to his physicians’ counsel, the revered bodybuilder Arnold Schwarzenegger recalibrated his diet, placing a 70/30 emphasis on plant-based nutrition.
“I cut my meat intake because of in the medical profession it’s very clear that you get away with this shit for so long and eventually it starts backfiring. They thought that I’m at an age where I should just cut back because my cholesterol level should come down a little bit and blood pressure — and that’s exactly what I did.
I started cutting out some, my diet is pretty much, if I put a percentage on it and I’m pretty good at that, I’d say around 70% I cut down my meat intake. And the other 30% is only because of my – every so often once a month maybe I make a steak at home and we watch the UFC fights, it somehow fits together with all the meat. Even though there are a lot of UFC fighters out there that are vegetable-based.”
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In fact, Arnold Schwarzenegger always projected confidence. Yet, during his bodybuilding journey, he admits there were moments of doubt. At times, he had to mentally step into the role of Mr. Olympia, even when he saw flaws in the mirror.
“It could have [ego could have destroyed my life]. I could have. The only thing that maybe that helped me is that I never really felt that I had arrived to be honest with you. Not in bodybuilding, not in – I mean I pretend – and I do the big spiel right, ‘I’m the greatest bodybuilder.’ I do all of that yes but I mean in reality… I feel like when I work for instance on a movie, I really don’t feel like it’s any different than being a plumber.”
“You go to work. They put all the makeup and I’m sitting there like an idiot at five in the morning so that I’m ready at 8 o’clock. Then you go out and you do your work, you do your scenes, then you go and have your lunch. It’s the same, going to work and then going back home. I don’t see myself as the star, I just see myself as a worker.”
“The reality settles in right away where I put myself back in the place and even when I remember where I have to make myself kind of feel like I’m the Mr. Olympia but when I look in the mirror I see so many flaws. So many flaws and your delts are never big enough and the thighs, oh come on. How am I going fake my way thought here? That’s the way I talked to myself but then when I go out and say I’m going to show then the best body int he world that they have ever seen. I do the spiel.”
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While lofty ambitions have always been a hallmark of Arnold’s strategy, he emphasizes the value of maintaining a grounded perspective.
“I’m fortunate that I’m in this situation but I don’t get like big-headed because of it,” added Schwarzenegger.
Looking back, Schwarzenegger remembers his parents attending two of his bodybuilding contests: one in Graz, Hungary, and then again when he won his third Olympia title in Germany, shortly before his father passed away at 66.“The only competition that my parents ever watched was that one competition in Graz, and then the one competition in Essen, in Germany when I won Mr. Olympia for the third time. And then right after that, my father passed away. So I was fortunate that he saw that.”
Taking on the mantle of weight training coach for Special Olympics athletes, Schwarzenegger regards this responsibility as one of the pinnacle moments of his illustrious career.
“You first have to build yourself. And it became clear to me the more I built myself and the bigger I become, the more I can give back. So when I became Mr. Olympia six times and Special Olympics called me and said could you come and train our Special Olympians, you know kids that are intellectually challenged that don’t have the best coordination, they have problems doing sports a lot of times.
And they wanted to study what effect weight training would have. I was called to do that because I was Mr. Olympia. I was somebody. I was the number one authority in bodybuilding. That’s why I was called,” Schwarzenegger explained. “I all of a sudden became now — not something I was bargaining for or shooting or, it was never my goal, I became then the national coach, the world coach for Special Olympics strength training.”
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Schwarzenegger underscores the significance of maintaining an open mind and continuously exploring novel exercises:
“Vince Giranda, you’ve maybe heard of him because you’re a fitness fanatic yourself. He had a gym over in the valley, Vince’s Gym. I saw him doing an exercise, a triceps exercise, and I looked at him and said, ‘What are you doing?’ He says ‘This is for the outside tricep that splits one head from the other.’ I said, ‘This looks like a kind of Mickey Mouse exercise, Jesus Christ, it doesn’t look like a heavy lift or sort.’ He said, ‘Just try it.’ I said to myself, the way I tried it in those days I would do an exercise for 40 sets of 20 reps,” said Schwarzenegger.
“The next day this muscle here was just jumping all over the place,’ added Scharwzenegger. “I realized he absolutely correct.”
In fact, this health update isn’t Arnold Schwarzenegger’s first in 2023. Just days earlier, the Hollywood legend spoke openly about aging and longevity in an honest conversation. During that dialogue, he shared valuable insights about his motivation to live well into his 100s. Clearly, he’s driven by a deep commitment to what he calls “really healthy” living.
Moreover, Schwarzenegger relies on two core habits to fight the passage of time—clean nutrition and regular training. Despite his packed schedule, he makes room for both. Not surprisingly, this steady discipline continues to power his lifelong mission for health and vitality.
For a more comprehensive insight, catch the entire discussion on Rich Roll’s YouTube channel linked below:
Overview
At 76, Arnold Schwarzenegger, the celebrated bodybuilding champion, transitions from a meat-centric diet to a health-driven, plant-based approach. In a recent dialogue with Rich Roll on YouTube, Schwarzenegger delves into his current dietary choices and the resilience that secured him seven Mr. Olympia titles. Despite a past adorned with accolades, his pursuit of enhanced performance and longevity remains undiminished, underscoring his commitment to health and reinvention.
Featured Image – Arnold Schwarzenegger Reduces Meat Intake, Shifts to 70% Plant-Based Diet for Blood Pressure – Credit: @schwarzenegger (Instagram) & @Tim Ferriss (YouTube)
