City living hacks: light, cold and water quality

At 61, Laird Hamilton is still performing at a level most people never reach – at any age. Here’s how.

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In this episode of Modern Rituals, Alex sits down with big-wave surfing pioneer Laird Hamilton to unpack the daily rituals that keep him strong, resilient, and fully alive well into his sixties. From breathwork, heat and cold exposure, and ocean movement, to mindset, recovery, and redefining what “ageing well” really means — this is a masterclass in long-term performance without shortcuts or gimmicks.

🎙️ About the guest:

Laird Hamilton is widely regarded as one of the greatest surfers of all time and a pioneer of tow-in surfing. Beyond the waves, he’s an entrepreneur, father of three, and lifelong advocate for movement, nature-based training, and sustainable high performance.

✍️ Laird's modern rituals:

• 4-6 espresso shots in the morning

• Shilajit and ocean minerals

• Morning shower

• Mineral water and lemon water

• High fat diet

• Protein and fats in coffee

• MCT oil, palm oil

• 6 raw eggs

• Breath work

• Strength training to failure

• Stick to a sleep schedule

• Hyperbaric chamber

• Red bed

• Solargaze every morning

🤝 Stay up to date with Modern Rituals podcast on:

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Follow Laird Hamilton:

Instagram: @lairdhamilton

TikTok: @thereallaridhamilton

Website: https://lairdhamilton.com/

Laird's wife Gabby Reece's podcast: https://open.spotify.com/show/3KWrxXEWEJ5MTsA6tyDGTh

00:00 – Surfing 100-foot waves

02:16 – What “real” big-wave surfing means

04:32 – Quitting alcohol + patience in midlife

06:38 – Beginner mindset: Curiosity over ego

08:44 – How surfers read waves

11:10 – Why routines matter after 60

13:25 – Laird Hamilton’s morning routine

15:47 – High-fat coffee + fasted training

18:16 – Endurance fuel: Fat vs protein

21:29 – Training intuitively after injuries

23:48 – Breathwork, heat + cold for durability

27:33 – Lifestyle training vs rigid routines

31:21 – Strength training for longevity

37:44 – Pool training: Lifting in water

39:59 – Cold exposure: Ice baths vs cold pools

43:13 – Food flexibility + metabolic resilience

45:56 – Sleep rules for recovery

50:22 – Sunlight, solar gazing + health

53:33 – Health hacks for city living

56:24 – Why nature is non-negotiable

1:00:25 – One habit to start tomorrow

1:04:19 – Where to find Laird Hamilton

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

#lairdhamilton #exhalecoffee #health