Laird Hamilton - Complete Biohacking Protocol & Longevity Strategy
Professional Big Wave Surfer, Fitness Expert, and Longevity Pioneer
Laird Hamilton is a legendary big wave surfer born in 1964 who revolutionized the sport by pioneering tow-in surfing and modern stand-up paddleboarding. Known for his innovative fitness methods including XPT (Extreme Performance Training) and commitment to longevity optimization, he maintains peak physical condition well into his 60s through disciplined nutrition, exercise, and biohacking protocols.
Laird Hamilton's Longevity Metrics & Biomarkers
Laird Hamilton's Complete Supplement Stack (9 Supplements)
Multivitamin
Whole food-based for better absorption and cancer protection
Omega-3
Essential for heart health and reducing inflammation
- • Supports cardiovascular health and reduces heart disease risk
- • Improves brain function and cognitive performance
Maca Root
For hormone balance and testosterone support
Bee Pollen
Rich in B vitamins, amino acids, and helps combat stress
Greens Powder
Condensed vegetables, fruits, and herbs for nutrient density
Whey Protein
For muscle mass and strength improvement
Methylsulfonylmethane
Speeds recovery and relieves joint/muscle pain
Lion's Mane Mushroom
Lion's Mane, Cordyceps, Chaga, Maitake for mental clarity and energy
- • Supports cognitive function and memory
- • Promotes nerve growth factor (NGF)
MCT Oil
Medium-chain triglycerides for energy and metabolism
Laird Hamilton's Biohacking Protocols
Cold Water Immersion Training
High-intensity underwater resistance training with explosive movements
Heat-Cold Contrast Therapy
Alternating between 200°F sauna and sub-zero ice baths for recovery
Stand-Up Paddleboarding
Core strength, balance, and flexibility training on the water
Paleo Diet
High-fat, low-carb diet focused on whole foods and fat adaptation
Daily Flexibility and Inversion Therapy
Mobility work including headstands and spinal decompression
Laird Hamilton's Daily Biohacking Routine
Daily Schedule:
Laird Hamilton's Diet & Nutrition Protocol
Modified Paleo/Keto
Fat-adapted diet emphasizing whole foods, high-quality proteins, and healthy fats while minimizing refined sugars and grains
Meal Timing
Intermittent fasting - coffee until lunch, then 2 meals
Diet Type
high-fat/low-carb
Laird Hamilton's Exercise & Fitness Protocols
Circuit Training
Aquatic Conditioning Training
General Physical Activity
General Physical Activity
Surfing
Frequently Asked Questions About Laird Hamilton
What is Laird Hamilton's biological age?
Laird Hamilton's biological age is currently being measured and will be updated soon.
How many supplements does Laird Hamilton take?
Laird Hamilton takes 9 different supplements daily as part of their longevity protocol. Key supplements include Multivitamin, Omega-3, Maca Root, and more.
What diet does Laird Hamilton follow?
Laird Hamilton follows a Modified Paleo/Keto diet protocol with Intermittent fasting - coffee until lunch, then 2 meals. Fat-adapted diet emphasizing whole foods, high-quality proteins, and healthy fats while minimizing refined sugars and grains
What is Laird Hamilton's exercise routine?
Laird Hamilton follows 5 distinct exercise protocols. Their primary protocol is Circuit Training, performed 3x per week.