How Does Dolph Lundgren (68) Still Look Like That?

Ivan Drago was supposed to be an exaggeration, a towering, fictional wall of muscle built for the screen. Decades later, Dolph Lundgren still looks close enough to the part that the exaggeration hasn’t aged the way anyone expected it to.

Behind the physique is a routine that’s evolved considerably since his Rocky IV days, trading brute bodybuilding tactics for something built to hold up over the long haul.

He Eats Fish and Eggs, Not Red Meat

Lundgren has described himself as pescatarian for years now, cutting out meat entirely while keeping fish and eggs as his main protein sources. “I don’t eat meat, I eat fish and eggs,” he’s explained about his current approach, noting he tries to keep daily protein intake above 100 grams.

That shift came after a longer stretch of full veganism, which he eventually moved away from in favor of the pescatarian approach he’s stuck with since. Protein shakes and bars fill in the gaps on busier days.

Small, Consistent Meals Instead of Big Ones

Rather than three large meals, Lundgren has said he sticks to three clean meals a day plus two snacks, spacing food out to keep his metabolism steady. Oatmeal with nuts and fruit is a regular breakfast, with shrimp, tuna, or salmon alongside rice or vegetables showing up later in the day.

That consistency matters more to him than variety for its own sake. The same handful of meals repeat often, built around ingredients he already knows work for his body.

Recovery Got Just as Much Attention as Training

As his career went on, Lundgren’s workouts shifted noticeably away from pure bodybuilding toward something more balanced. His wife and trainer, Emma Krokdal, has said he sticks to clean eating and has genuinely learned to relax, pairing strength work with rehab sessions and Pilates for core and flexibility.

That balance, mixing hard training with deliberate recovery, is a departure from the nonstop intensity of his earlier career. Boxing and hiking still show up regularly, but rest days carry just as much weight in the current routine.

A Simple Morning Ritual Starts the Day

Lundgren has talked about a consistent morning routine built around a specific homemade drink, mixing water with MSM, effervescent vitamin C, and a small amount of energy drink first thing after waking up. It’s a habit he’s kept as part of his daily routine for years, particularly on mornings he trains before breakfast.

Meditation often comes right after, giving him a set block of time to settle before the physical side of the day begins. That combination of a physical and mental reset seems to matter as much to him as any specific ingredient.

Decades of Trial and Error Shaped the Approach

Lundgren has been candid that his current habits didn’t appear overnight. “I have tested and evaluated most kind of nutrition advice there is,” he’s said about the process, describing goals that shifted between film roles and competitive karate over the years.

That willingness to keep adjusting, rather than locking into one rigid plan permanently, appears to be a real part of why his routine has held up. What works for him now is the result of decades spent testing what didn’t.