Action star Sylvester Stallone turned 80 just 3 days ago. As per men’s fitness coach Josiah Novak, Stallone’s physique might be the best that ever existed in a video posted on the Instagram channel josiahfitness.

He used the milestone birthday to break down the habits he believes let Stallone stay in elite shape decades past when most men let it slide.

“The GOAT turns 80 years old today. Happy bday @officialslystallone !” stated the caption.

The coach laid out what he called a seven-pillar framework for looking like Stallone well into your 60s, 70s and 80s,  even for guys just starting at 40-plus.

As per the Instagram post, Pillar one is a movement-based lifestyle. The suggested target is at least 10,000 steps a day, alongside building VO2 max for long-term longevity.

Pillar two is muscle training, three to four times a week for 45 minutes, to get stronger over time or, at minimum, maintain strength.

Pillar three is nutrition. The coach keeps it simple: control overall calories, balance protein, carbs, and fats, and stick to whole foods 80 to 90 percent of the time. He admits it's boring, basic advice, but also it is what works.

The fourth pillar shifts away from the physical. The coach believes you need a meaningful reason for taking care of yourself, arguing that existence alone is reason enough, but that career goals, relationships and future experiences all depend on staying healthy and fit.

Pillar five is having playbooks: pre-set decisions for hard moments, like knowing exactly what to order when you're stressed, it's late, and a fast-food drive-thru is the only option in sight.

This means removing decision fatigue in high-stress moments.

The final two pillars are the ones the coach says nobody talks about enough. One is mentorship.

He says it's rare to see anyone reach elite levels without strong mentors guiding them, and he'd presume Stallone has his own stories of mentors who shaped his path. 

The other is accountability, with a direct warning that being your own accountability coach doesn't hold up long-term.

The video closes on what the coach calls a “yearly Miyogi.” He believes this is a test done once per year to gauge one's physical, mental, and spiritual facilities. Novak didn’t define what it should be for everyone, only that everyone needs one.

Stallone’s body is a specimen, no doubt. But what does he eat to stay in shape, even after 8 decades?

The eating habits behind the physique

Sylvester Stallone isn't just training like a man half his age. He's eating like it too. The Rocky and Rambo star follows a well-balanced diet built around overall health and longevity, not just aesthetics.

As per NAD+, Breakfast starts the day with three egg whites and half a yolk, paired with Irish oatmeal and toasted pumpernickel bread. Fresh papaya and figs round it out, giving the meal a mix of protein, slow-burning carbs and natural sugars.

Lunch leans heavily on fiber. Summer squash, broiled skinless chicken and a salad make up the core of the meal, with figs or berries added in for extra vitamins and minerals.

Dinner keeps things light and clean. Salad and high-fiber toasted bread are the staples, with veal occasionally added as the protein source.

Do you think Stallone's physique still holds up as the benchmark 80 years later? Let us know in the comments.

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Written by

Zaid Quraishi

Edited by

Zaid Quraishi