Beyond survival adventure, the ultimate survival expert, Bear Grylls, has taken on many physically demanding challenges. Among them, his MMA training taught him the most valuable lesson. 

The host of “Running Wild with Bear Grylls” shared a short video on his Instagram captioned “Martial arts taught me something most people miss: self-defence means only one thing: win”.

According to Grylls, he practised “martial arts" all his life and is trained in:

• Karate (2nd Dan black belt)
• Aikido
• Krav Maga.

He further revealed, “the older I get, the more I realise conflict is about protecting what matters and getting out alive”.

Though the survival expert believes in the philosophy of not getting into fights and thinks one should avoid them at all costs, he also explained that if “someone threatens your family and you can't avoid it?” then they have to “strike first,” and hard.
According to him, that is the time when one must “go all in” until that threat is gone.

To handle such a situation, staying fit is just as important, which is why Bear Grylls keeps up his fitness through regular exercise along with combat training. 

Grylls posted an earlier video that showcases him doing an intense workout. He revealed in the video that he does this circuit three times a week and takes a 48-hour rest between sessions.

Bear’s training includes:

• 5 squats
• 5 sets of chest press
• 3 sets of pull-ups
• 3 sets of behind-the-shoulder pull-ups
• 3 sets of pendly rows 
• 3 sets of sit-ups

Bear Grylls said in the video that he aims to complete 6 reps in each set with “pretty heavy weights.” He also stresses the importance of resting between sets. Grylls likes to call this routine the “William Charters Workout,” based on his friend William Charters. 

To fuel his demanding lifestyle, Bear Grylls believes that proper nutrition is just as important as training. 

Bear Grylls’ simple diet

On November 13, 2025, the host of Man vs Wild posted a video in which he discussed his simple, natural, and farm-led diet. Yes, when he is not shooting, his diet goes beyond wild plants, insects, and small animals.

His diet includes;

For breakfast: 

• 4 or 5 or 6 scrambled eggs in butter
• Greek Yogurt with berries, honey, and protein powder
• Freshly squeezed orange juice

For daytime: 

Grylls consumes a carb-dense food, which includes 

• A bowl of Rice 
• White potatoes with honey and a squeeze of fresh orange juice

For evening (Supper):

Bear eats a protein-rich supper, which has 

• Ribeye, or great quality burgers, or offal sausages from local farms
• Baked potatoes with melted cheese and sea salt

Before bed:

• Raw Milk smoothies with protein powder
• Ice
• Honey
• Banana

This balanced diet helps Grylls replenish energy, support muscle recovery, and also fuel his daily activities.

So, his years of MMA training taught him a lesson in self-defence, which everyone should learn from.  Do you agree? Or are you a 'flight' person?

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Written by

Supradeep Dutta

Edited by

Joyita Das