Troy Aikman, the former Dallas Cowboys quarterback and current Monday Night Football commentator, has maintained peak physical condition well into his 50s. Aikman, who led the Dallas Cowboys to three Super Bowl victories from 1992 to 1995, has transitioned into a successful broadcasting career with Fox Sports and now ESPN. Despite retiring from professional football in 2000, Aikman remains committed to a rigorous diet and workout routine. This article explores the various facets of Aikman's health and fitness regimen, providing insights into how he achieves and maintains his impressive physique and overall well-being.
Aikman's Philosophy on Health and Fitness
Aikman emphasizes that working out regularly is just one component of his overall health plan, which also includes emotional and mental well-being. He believes that consistency is key to longevity and that prioritizing rest and recovery is essential. Aikman says, "I feel the 'healthiest' I’ve ever felt. Yes, physically I feel great but my health also includes my emotional and mental well-being which I take just as seriously as the physical."
The Pegan Diet
Aikman follows a strict all-organic "Pegan" diet, an eating plan developed by Dr. Mark Hyman that combines aspects of the paleo and vegan diets. He learned about the diet from Dr. Mark Hyman, a nutrition influencer and author. The Pegan diet emphasizes vegetables while discouraging grains, beans, and starchy plant-based foods. It also forbids dairy. Aikman has cut out all gluten, dairy, and processed sugars. He now gets most of his calories from plant-based dishes and enjoys eating vegetables, something he didn't necessarily do before.
Dietary Habits
Aikman revealed that he doesn't cheat often, but when he does, he'll have a pizza or sneak an oatmeal cookie. He indulges in a cheat meal every two or three months. He also enjoys chips and salsa from time to time but doesn't feel deprived. Aikman says, "I think I’ve had two pizzas in the last year… But I don’t feel deprived at all. I don’t even really feel like it’s a diet."
Hydration
Aikman balances his alcohol intake by drinking at least two gallons of water a day. He adopted this habit after seeing Tom Brady with a gallon jug of water during a production meeting three years ago. Aikman says he takes his jug everywhere he goes, even to restaurants. "Sometimes taking this into restaurants and different places can be a little bit obnoxious, but I tend to lose count when I'm drinking from the bottle," he says.
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Aikman's Workout Routine
Aikman combines weight training with cardio during a typical week. He lifts weights four days a week and does cardio five to six days a week. On his "off" days, he stays active by walking three to six miles.
Weight Training
Aikman is big on dumbbells and avoids barbell squats or exercises that place undue stress on his neck and spine. He performs squats primarily with dumbbells. In around 2007, Aikman discovered Jason Harnden, a Dallas-based trainer who he developed an immediate connection with. Before Harnden, Aikman says the pain forced him to avoid traditional heavy movements like barbell squats and certain presses. He says Harnden immediately understood the situation Aikman was dealing with and had a viable solution: It required a greater emphasis on core work and a larger focus on unilateral training. He says, "He knew what I was dealing with…That was 16 years ago when I hired Jason."
Cardio
Aikman admits to at one point doing some form of cardio seven days a week. He developed a running infatuation and ran a half-marathon about two years ago. However, he has since ditched the pavement and hopped on the Peloton, cutting his conditioning down to about five days a week along with one long-distance recovery walk.
Rest and Recovery
Aikman prioritizes rest and sleep. He also incorporates meditation into his morning routine. He says he's done retreats and downloaded apps, but Aikman's real spiritual awakening came about two years ago after coming across the Michael Singer self-help book "The Untethered Soul," which focused on helping others unlock their inner boundaries. He says, "It gave me real insight - the light bulb went on…I said, Oh, wow! Now I know I get it!"
Overcoming Challenges
Aikman has overcome back issues and concussions sustained throughout his football career. He underwent surgery for a herniated disc in 1993. In 2001, back issues forced his retirement at the age of 34. Aikman says he's in peak physical condition today, a major stride after a number of back injuries.
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Aikman's Beer Venture
Aikman is part-owner of Eight, a beer brand. He has hands-on control of the entire beer process, including giving the OK to the brand’s logo. Aikman says, "I’ve always been pretty good at drinking, but I didn’t know what all went into making it…I didn’t realize the complexities of making a light beer."
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