At 81 years old, Mick Jagger defies the expectations of aging, maintaining a level of energy on stage that many find astonishing. The Rolling Stones frontman, known for his electrifying performances in concerts that often stretch beyond two hours, has captivated audiences for decades. What's the secret to his enduring vitality? A deep dive into his lifestyle reveals a carefully constructed regimen of diet and exercise, coupled with a disciplined approach to health.
The Foundation: A Health-First Philosophy
Jagger's commitment to health became a focal point around the age of 58, driven by a desire to prolong his professional career. This pivotal decision marked a turning point, leading him to prioritize his well-being through lifestyle modifications. He largely avoided parties and excessive alcohol consumption, understanding the importance of moderation and indulging only occasionally, perhaps enjoying a Guinness or a glass of wine during special events. According to Phillip Norman’s biography, the artist and his siblings were required to complete a specially designed exercise regimen every morning. While he may have inherited some advantageous genetics, the author emphasizes that his discipline and dedication have truly shaped his health and vitality over the years.
Diet: Fueling the Machine
Jagger's diet plays a crucial role in sustaining his energy levels. He is a passionate avocado enthusiast, delighting in this superfood’s rich, creamy texture and health benefits. Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals. The British Heart Foundation has highlighted that eating two servings of avocado each week (one avocado) can cut the risk of developing coronary heart disease by 21 per cent, according to research published in the Journal of the American Heart Association. Victoria Taylor, Senior Dietitian at the British Heart Foundation, said: “Avocados are high in unsaturated fat (specifically, monounsaturated fat) as well as fibre and other vitamins and minerals. We already know that swapping foods with saturated fat, like cheese, butter or fatty meats, for unsaturated fats, like avocado, oily fish, nuts, seeds, olive oil or rapeseed oil, can help maintain healthy cholesterol levels. Because they are high in fat, avocados are higher in calories than other fruits and vegetables, so if you’re watching your weight, keep an eye on your portion size. Beyond this particular study, there’s lots of evidence that it’s more important to think about your whole diet rather than focusing on one particular food. To keep your heart healthy, you should focus on eating plenty of vegetables, fruit, fish, pulses and wholegrains, and cutting down on foods high in salt, sugar and saturated fat like cake, biscuits and sweets.”
His appreciation for organic products extends to whole grains, predominantly brown rice, which he incorporates into his meals. Research has shown that swapping white rice for brown rice may improve blood sugar levels and help with weight control. The Institude for Optimum Nutrition said: “However, the carbohydrate in brown rice is wrapped in fibre (plant-matter that our bodies can’t digest) so it is broken down into glucose more slowly. Therefore, when we eat brown rice, we get a slower release of energy compared with the sharper blood sugar spike that might come from eating white rice. Brown rice is a good source of fiber and complex carbohydrates, providing the global music sensation with sustained energy throughout the day.
Each morning, he starts his day with a revitalizing smoothie infused with ginseng or the nutrient-dense cod liver oil, which he regards as the crown jewel of his nutritious diet. Cod liver oil was often given to children back in the 1950s - and was generally hated. However it has been shown that it is high in omega-3 fatty acids, which are linked to many health benefits, including reduced inflammation and lower cholesterol. It also contains vitamins A and D, both of which provide many other health benefits.
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Beyond his Mediterranean-inspired diet, the singer is dedicated to a balanced routine with regular physical activity and ample rest.
Exercise: The Engine of Endurance
Since the age of 3, encouraged by his father, Basil, who was a physical education teacher, exercise has always been a constant in the singer's life. And the older he's become, the further he's intensified and diversified his regimen.
Training with Torje Eike, a Norwegian personal trainer whose clients include Olympic athletes and soccer players (the latter is fitting considering Jagger is a notorious football fanatic), his routine has always included running, cycling, and kickboxing. “I train five or six days a week, but I don’t go crazy," Jagger once explained. "I alternate between gym work and dancing, then I do sprints, things like that. I’m training for stamina.”
And in recent years, Jagger has expanded his workouts, honing his posture, balance, and flexibility by doing yoga and pilates, as well as taking ballet lessons. The latter perhaps encouraged by his partner, American Ballet Theatre corps de ballet member Melanie Hamrick, with whom he had his eighth child, Devereaux, and recently collaborated on a ballet, Porte Rouge.
The Mind-Body Connection
Any source online will tell you that meditation is one of his major habits. Except, and this is important, I have spent at least 15 of my 36 years on the planet very aware that meditation might help quiet my usually screaming mind. But I’ve always refused to do it because it sounds a little too quiet. So, since I’m a meditation avoider and thus a total novice, I did some cursory research on Transcendental Meditation before I sat down to try it. From what I read, picking a mantra, one that consists of sounds vs. meanings, and repeating that mantra throughout the practice serves as step one. Obviously, I went for the 15-minute option. I chose the classic Sanskrit “Om” as my mantra and settled into a comfortable position in my office and guest room. And, honestly, it was kind of great. The time passed much faster than I expected. I assumed I was around the five-minute mark when the timer went off to signal 15. Repeating the mantra made it easier to push out intrusive thoughts, and I felt myself settle into silence in a way that is usually pretty elusive to me.
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A Glimpse into a Week of Jagger-Inspired Fitness
One person decided to start her Jagger week in her comfort zone with a form of physical activity we both seem to love: yoga. Today’s class started with a dash of kismet, though. The instructor at my usual studio, Beloved Yoga, asked if anyone in the room was familiar with Rick Rubin. Surely she can’t be talking about the record producer, right? I thought to myself as I tentatively raised my hand. But Rick Rubin, the unparalleled American producer of albums ranging from The Beastie Boys’ 1984 License to Ill to Mick Jagger’s 1993 Wandering Spirit, was exactly who she was talking about.
She also did strength training on Day 2 because Jagger gets in a few good gym workouts each week, and weight training is already part of her regular routine. Most places I looked online included a striking detail about Jagger’s purported regimen: in the past at least, he’s done sprints to keep in shape. A lifetime ago, she, too, regularly did 100-meter sprints, and I was actually very good at them. But then, close to 20 years elapsed, and I became a sedentary knowledge worker and had a baby. So sprinting hurt, and I went relatively easy on myself since it had been a while. She opted to do four 100-meter sprints with a ten-minute warmup consisting of a short jog, leg swings, and some stretching. She tried to be reasonable, too, and get some negative splits going by starting at around 70 percent of my already diminished sprinting capacity. She should note that she also did an hour and 15 minutes of vinyasa yoga in the evening.
No Jagger workout week could exist without at least one dance workout. Dancing isn’t at all part of her regular regimen, and it was hard. It required coordination and speed, and she had to keep my eyes on the screen to be able to follow the instructions with any semblance of proficiency. She thinks the cardio component of this workout is great, and I totally get why it makes sense for someone performing “I Can’t Get No Satisfaction” on the regular, but I’m not sure I’d subject myself to this particular form of training again.
On her final day of Jagger Week, she repeated her strength training circuit from Day 2. This is her regular lifting routine, and it makes her arms and back feel strong and pliable.
A Sustainable Approach to Fitness
One trainer told her it would be best to ease into the Jagger-style workout if you’re a relatively sedentary person. She recommends working out two to three times per week for the first month, building up to four times per week in month two, and maxing out at five to six times per week in month three. “For the first month, I would suggest strength training two times per week and cardio once a week,” she says.
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Beyond the Physical: The Joy of Performance
"I just enjoy it," Jagger said of performing. "Really, that's the answer. I just love doing it. You get this back and forth with the audience. You can see they're having a good time, you're having a good time, and it gives you a lot more energy."
Legacy and Longevity
After sixty years on the road and millions of records sold, Rolling Stones frontman Sir Mick Jagger still looks spry on the eve of his 80th birthday.
The way he still leaps around on stage like Jumpin’ Jack Flash makes it hard to believe Sir Mick Jagger turns 80 this month.
The Rolling Stones frontman continues to give fans Satisfaction, filling stadiums after more than six decades. And as our archive pictures show, while he may rock some wrinkles now, it’s certainly a case of Not Fade Away.
The father of eight retains the same sense of energy and winning smile - plus that 28-inch waist and a full head of luscious brown locks.
Mick’s dedication to exercise has undoubtedly helped him defy the years. As well as exercising, Mick also eats a high-protein diet and plenty of fruit and vegetables, plus legumes.