At 75 years old, billionaire entrepreneur Richard Branson credits his vitality, mental clarity, and business success to a remarkably consistent health routine.
He starts each day with intense activity—including tennis, cycling and even kitesurfing—and follows a streamlined approach to diet and supplements.
In a recent impromptu sidewalk interview, Branson opened up about his daily wellness rituals, revealing a regimen that has helped him stay injury-free, avoid energy slumps, and maintain an optimistic mindset.
Here’s an inside look at how Richard Branson stays in peak physical and mental shape—and how his approach might help you do the same.
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Ice baths and early starts: Branson’s high-energy morning routine
“I wake up early,” Branson said, describing the beginning of his typical day on Necker Island, his private Caribbean hideaway.
His mornings kick off with a cold plunge, not just for invigoration but also for its proven recovery and inflammation-taming benefits. Ice baths have been shown to help reduce muscle soreness, boost circulation, and improve mood by triggering the release of dopamine and norepinephrine.
Following that, Branson jumps straight into a match of singles tennis against a professional player. “Then I do a little bit of Virgin work,” he said with a chuckle, referencing the multinational company he founded. After that, he might go kitesurfing—depending on the wind—or he hops on a bike for a grueling uphill ride.
Daily gym sessions for injury prevention
Interestingly, Branson doesn’t spend long hours in the weight room. Instead, he carves out just 20 minutes per day in the gym.
“Just a quick 20 minutes,” he emphasized, adding that it’s not about building muscle mass but about staying injury-free. His approach reflects advice commonly echoed by fitness professionals: consistency and mobility are often more valuable than long, punishing workouts.
Evenings bring more tennis, helping him stay mobile, agile, and engaged. This blend of resistance training, cardio, and skill-based play creates a balanced physical routine that stimulates both body and brain.
Forget retirement. For Branson, movement fuels momentum
When asked how his health influences his ability to lead and build businesses, Branson made it clear:
“Your whole life success all stems from your health.”
By prioritizing fitness and mental wellbeing, Branson believes he’s able to take on challenges more effectively—be it launching airlines, planning space travel, or tackling global humanitarian issues.
“If you look after your body, that helps you look after your mental state,” he said. “And if you look after your mental state, you can then create new cruise lines or space lines or whatever you dream up.”
Diet and alcohol: a clean and mindful approach
Branson’s eating habits are guided by professional advice. “I’ve had a dietitian tell me it’s healthy,” he noted. Though he didn’t get into the details of his day-to-day meals, he did share one major decision: quitting alcohol.
“I don’t find drinking alcohol works anyway,” he said, adding that he began phasing it out a few years ago. Alcohol has been shown to disrupt sleep, impede recovery, and impair cognitive function—all things that highly active and high-achieving people, like Branson, seek to avoid.
Supplements: what he takes—and why
When it comes to supplements, Branson takes a data-driven approach. He gets blood tests every six months. Based on those results, he tailors his supplement stack.
“I take metformin—for men, it can stop you getting prostate cancer. It cuts your sugar levels down,” he shared. Some research does support metformin for longevity and metabolic regulation, though it’s typically prescribed for type 2 diabetes and should only be taken under medical supervision.
He’s also started taking creatine, one of the most well-studied sports supplements. Known to boost energy production, increase strength, and support brain function, creatine is particularly beneficial for older adults looking to maintain muscle and cognitive performance.
Does it all add up? Branson thinks so
While there’s no single blueprint for living a fulfilling life at any age, Branson firmly believes that health is the foundation. His fitness-first mindset has enabled him to keep an entrepreneurial edge, maintain curiosity, and give back on a global scale.
“If I don’t look in the mirror,” he joked, “I feel like I’m in my 20s.”
And in many ways, his lifestyle—rich in play, purpose, and performance—reflects that sentiment.
What you can learn from Branson’s daily routine
- Move early and often: Starting the day with physical activity sets the tone. Even 20 minutes of movement can make a difference.
- Pursue variety, not volume: Branson mixes different activities—tennis, kitesurfing, biking, gym—to stay motivated and physically balanced.
- Prioritize recovery: Ice baths and shortening booze intake help the body recover and optimize performance.
- Keep healthcare proactive: Regular blood tests allow him to dial in supplements and track health without guesswork.
- Stay mentally bold: By staying physically fit, he maintains resilience and focus in life and business.
Branson’s blueprint isn’t reserved for billionaires
While not everyone owns a private island or plays tennis with pros, the core elements of Branson’s routine—prioritizing movement, cutting out toxins, and using data to inform health decisions—are accessible to most anyone.
The takeaway? Aging doesn’t have to mean slowing down. As Branson proves, with consistent habits and a playful spirit, it can mean taking on life with even more momentum.
