Dorian Yates never let his diet go off the rails during his career, and the same is true in retirement. On Sept 12, 2025, he discussed how his diet has changed, a go-to meal he still eats today, and his supplement stack to stay healthy at 63.
Yates won the Mr. Olympia contest six consecutive times (1992–1997). He ushered in a new era of mass monsters and proved that size, coupled with dry condition, was a winning combo. He’s not carrying the mass of an Open competitor anymore, but that hasn’t stopped him from pushing the pace in training and sporting low body fat.
He’s maintained excellent health in spite of obstacles. Recently, the bodybuilding legend was hospitalized and underwent a right hip replacement. Months after the ordeal, Yates’ strength, range of motion, and pain levels have been restored, leaving him with more opportunities to optimize his health.
Dorian Yates’ Supplement Stack to Stay Healthy at 63
Find Yates’ supplement stack below:
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- Whey Protein
- Melatonin (20 mg)
- Vitamin D3
- Vitamin K2
- NMN (Nicotinamide Mononucleotide)
- NAC (N-Acetyl Cysteine)
- Cannabis
Yates touched on why marijuana has been essential to his protocol later in life.
“I do smoke a lot of weed. CBD and THC, that’s also a part of my protocol, and I’m being serious. It’s antioxidant, anti-inflammatory,” said Yates.
Yates Talks Dieting Changes Throughout Career & His Approach Today
During the video, Yates revealed that egg whites with 50 grams of oats were a staple meal throughout his career.
“I can demonstrate the low body fat I achieved and so on. I was eating oats with egg whites, not a lot. I would taper it. I’d have more carbs at the start of the day and after training and less, but not like zero, later in the day. I was having 50 grams of oats mixed with egg whites.”
He said he still eats similarly today, noting that if he doesn’t consume carbohydrates three or four hours before bed, he won’t sleep.
“Half an hour before I went to bed, or 40 minutes. If I was to not eat for three or four hours before bed, I’m not sleeping. The metabolism–I’m just going to be awake.
I need some carbs just to help with serotonin production or something. That’s how I eat now. I eat carbs in the evening with my dinner in the evening, sweet potatoes or rice. That kind of stuff.”
Cottage cheese has become a popular protein source today. He said it was a widely available and cheap protein when he was younger, so he can understand why it’s back in the spotlight.
“Cottage cheese was a thing when I first started training, and then it’s gone out of vogue. It’s a good protein, not a bad protein. Cottage cheese and tuna, those were available and cheap protein when we were young.”
Whey protein is another essential food in Yates’ diet—while some argue it can spike blood sugar, the former six-time Olympia shared that pairing it with a fat source can help fix that issue.
“Whey is a great protein. Yes, they used to throw it away before, but it doesn’t mean it doesn’t have some value. Whey protein is a first-class protein. If you’re concerned about blood sugar, you can always mix it with some fat.
Put some coconut oil in the shake or something like that. If it’s after training, I would just have it with water. Or let’s say you’re going to have protein later at night, I’d put some coconut oil in it or half an avocado, slow down the digestion a little bit,” Dorian Yates said.
Yates also has a separate post-workout supplement stack he relies on. To build muscle, support recovery, and performance, he regularly takes glutamine, creatine, and whey protein, which he said has helped him keep energy levels high amid a busy schedule.
Lasting health and longevity remain Yates’ top priorities. He believes these supplements, along with a mostly clean diet, have allowed him to continue enjoying life post-bodybuilding.
RELATED: Dorian Yates Shares Stretching Routine to Improve Leg Day Performance
Watch the full video from the Balance My Hormones YouTube channel below:
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