Dax Shepard, known for his roles in Parenthood, Employee of the Month, and CHIPS, has recently garnered attention not just for his acting and podcasting but also for his impressive physical transformation. The 48-year-old actor and comedian has packed on muscle, leaving many to wonder about his diet and workout regime. This article delves into Shepard's fitness journey, exploring his motivations, training methods, dietary choices, and the role of testosterone replacement therapy (TRT).
The Transformation: From Medium Boy to Big Boy
Shepard's transformation didn't happen overnight. While he has always been in decent shape, his recent gains are a noticeable step up. A photo shared on Instagram revealed striated shoulders, a prominent biceps vein, and visible abs, signaling a significant increase in his time spent in the gym.
In an episode of his podcast, Armchair Expert, Shepard discussed his transformation with guests Ashton Kutcher and Mila Kunis, who likened his new physique to that of He-Man. Shepard revealed that he had gained 24 pounds of muscle during quarantine, bringing his weight up to 210 pounds.
Motivation and the Marvel Dream
Shepard's motivation for his transformation was multifaceted. He jokingly mentioned a long-held desire to get "huge" for a Marvel role, which ultimately prompted him to pursue his fitness goals independently.
"In quarantine, I said to Kristen [Bell], 'I've been waiting for 10 years for Marvel to call so that I'd have an excuse to get huge,'" he said. "And they're not gonna call. That ship sailed. I'm 46, they're not gonna call. So I just have to do it for my own amusement."
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Beyond the aesthetic goals, Shepard also emphasized the positive impact of his fitness regime on his mental health. He noted that it helped him cope with a relapse he experienced the previous year.
"Mentally, I love it because it makes me far more on fire to be alive," he said. "I was depressed after CHIPS. I was literally retiring, that was the plan, I'm out… All of a sudden I was on fire to work. … This is the version I enjoy."
The Workout Routine: Six Days a Week
Shepard's transformation is attributed to a rigorous workout routine that involves training six days a week. While specific details of his training program are not fully disclosed, he has mentioned lifting heavy weights.
Shepard and his wife, Kristen Bell, are often seen working out with celebrity trainer Charlie Curtis, who regularly posts heavy strength workouts. Curtis's training style prioritizes progressive overload and functional training.
The Role of Testosterone Replacement Therapy (TRT)
Shepard openly discussed the role of testosterone injections in his transformation. He stated that TRT contributed to his muscle gains.
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"I spent my whole life as a medium boy," he said, "and now I'm a big boy and I like it."
It is important to note that while TRT can help boost muscle gains, it is not a magic bullet. A regular strength training program is essential for achieving significant results.
A Word of Caution on Testosterone Injections
Shepard's openness about using testosterone injections sparked some controversy, with concerns raised about the potential risks of using testosterone for purely aesthetic purposes.
Taking testosterone without a legitimate medical reason can heighten the risk of blood clots, trigger mood swings, sabotage sleep, and ironically, shut down the body's own production of testosterone.
It is crucial to consult with a healthcare professional to determine if TRT is appropriate and to understand the potential risks and benefits.
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Dietary Choices: A Vegetarian Past and Burger Present
Shepard's dietary choices have evolved over time. He initially adopted a vegetarian lifestyle in January 2012 after watching the documentary Forks Over Knives.
“It’s nothing like the pill in The Matrix but damn good, like 15 percent across the board in every respect,” he told Playboy magazine. “I sleep 15 percent better. My allergies are at least 15 percent better. I have fewer body aches.
However, his plant-based diet was short-lived. In 2013, he tweeted that he was no longer vegan because he was eating chicken. The tweet has since been taken down.
Currently, Shepard posts burger photos, suggesting a shift in his dietary preferences. The specifics of his current diet, including his protein intake and other macronutrient ratios, remain unknown.
Overcoming Challenges: Addiction and Psoriatic Arthritis
Shepard has been refreshingly open about his struggles with drug and alcohol addiction.
“I loved to get fucked up-drinking, cocaine, opiates, marijuana, diet pills, pain pills, everything. Mostly, my love was Jack Daniel’s and cocaine,” he told Playboy in 2012.
He credits his sobriety and fitness regime with helping him overcome these challenges and improve his overall well-being.
Shepard also suffers from psoriatic arthritis, which causes pain in his feet. He manages the condition by focusing on his diet and avoiding eggs, dairy, and gluten.
“I’ve known I had psoriatic arthritis for eight years, and once I got that diagnosis, I really started focusing on what I was eating,” Shepard told Eat This, Not That! “For me, it’s eggs, dairy, and gluten.
Work-Life Balance: Podcast Host, Actor, and Family Man
Despite his demanding workout routine, Shepard juggles multiple roles as a podcast host, actor, and family man. He co-hosts the popular podcast Armchair Expert, which averages 20 million listeners per month. He is also the host of a reimagined American edition of Top Gear.
Shepard is married to actress Kristen Bell, and they have two daughters, Delta and Lincoln. He has spoken about the challenges of balancing work and family life, admitting that he and Bell are not morning people.