Podcast Summary

The Ultimate Human with Gary Brecka

Episode 235: Kelly Slater – 11x World Surfing Champion Shares His Diet Protocol, Training Routine, and Recovery Tips
Date: January 13, 2026
Host: Gary Brecka
Guest: Kelly Slater

Episode Overview

Gary Brecka welcomes the legendary Kelly Slater, eleven-time world surfing champion, to dive deep into the approach and routines that have allowed Kelly to stay at the top of his form for over three decades. The conversation explores Kelly’s personal philosophy on health, longevity, diet, training, mindset, injury recovery, and environmental advocacy, with engaging stories and practical insights for anyone pursuing peak performance.

Key Discussion Points & Insights

1. Longevity at the Top: Kelly’s Mindset and Motivation

• Kelly’s career bookends: Youngest (20) and oldest (39) to win a World Title.
• Motivation Evolves: Youth driven by proving himself, age brings desire to maintain and redefine limits.
• Intrinsic passion: “I just love surfing more than anything, you know, really.” (Kelly, 04:02)

Notable Quote

“When I was first starting out, all I wanted to do was I wanted to be the number one surfer in the world. I won my first world title at 20. I went from 43rd in the world to first.”
(Kelly Slater, 00:00)

2. Surfing as Connection: Flow, Feeling, and Nature

• Flow State: Surfing brings a unique “oneness,” likened to an addiction—but a healthy one.
• Connection to Nature: Comparing the experience to a spiritual and artistic pursuit; loss of “feeling” in modern society.

Notable Quotes

“Surfing really provides feeling. I think most humans nowadays, with the way life is, we’ve lost that feeling… It’s a real connection to nature.”
(Kelly Slater, 00:09)

“I am an addict. I just got addicted to something healthy.”
(Kelly Slater, 11:04)

(Expanded flow-state discussion: 09:11 - 12:13)

3. Competition, Rivalries, and Being Chased by the Next Generation

• Andy Irons Rivalry: Pushed Kelly to new limits during early 2000s.
• Rising up: First world title at age 20 after barely making the tour.
• Chip on your shoulder: Essential as both underdog and veteran.

Notable Segment

• Rivalries and youthful motivation: 18:53–22:05

4. Surfing Culture & Environmentalism

• Surf culture: Evolved from 60s/70s counterculture and is deeply tied to ideas of freedom and nature.
• Environmental advocacy: Not “evangelical”, but driven by a witness to ocean pollution and a desire to do right for future generations.
• Practical recycling: Frustration with sometimes ineffective recycling systems.

Notable Quotes

“If you go to a place like Bali, you’ll see the effects of modern times and plastic pollution and stuff... you need a solution for this.”
(Kelly Slater, 29:47 - 31:35)

5. Injury, Recovery, and Resilience

• Chronic injuries: Functional scoliosis, hip replacement, broken foot (four times!).
• Adrenaline and Pain: Adrenaline allows competing and winning even when seriously injured.
• Importance of rehab: Rehab is often more crucial than surgery itself.

Memorable Stories

• Recounting gruesome foot injury and recovery: 69:18–77:45
• “I tore my labrum when I was 19 and won my world championship when I was 20." (Kelly Slater, 33:59)

6. The Evolution of Kelly’s Diet and Biohacks

• Early diet: “I grew up on Oreos and Doritos”—standard 70s/80s American junk food.
• Health awakening: Inspired by Dr. Joel Wallach’s tape: “You die of a deficiency of something over a long period of time.” (Kelly, 00:30, 50:39)
• Experimentation: Tried food combining, inspired by the Gracie family; noticed significant effects on energy and digestion.
• Water fasting/cleansing: Had profound breakthroughs (including the infamous “first mucoid plaque,” much discussed at 55:13).
• Current Regimen: Mix of surfing, Brazilian jiu-jitsu, golf, sauna, cold plunge, red light therapy; “binge" exercising.
• Grounding, nature, sunlight: Believes natural lifestyle keeps him healthy; admits risk of skin damage from decades in the sun.

Notable Quotes

“When you first make a change you’re in control of with your body, it’s so exciting and inspiring.”
(Kelly Slater, 55:59)

“So I got super into... I started just trying different diets, like food combining... realized I had more energy and I sleep less and I digest better.”
(Kelly Slater, 51:40, 52:12)

“That’s one thing I’m a little evangelical about is water fast.”
(Kelly Slater, 56:48)

7. Environmental Advocacy, Giving Back, and Business Ventures

• Outerknown: Kelly’s own sustainable surf brand, part of a trend of surfer-founded companies.
• Wave pool innovation: Co-founded Kelly Slater Wave Co, continues to expand wave pool communities (e.g., Austin project).
• Future plans: Less competition, more family time, building communities, and more involvement in sustainable enterprises.

Notable Segment

• New projects and future direction: 84:29–87:19

8. Philosophy on the “Ultimate Human”

“I think it means finding your purpose in life and living up to your potential in the simplest terms. And if you don’t know what your purpose is, finding it. And a lot of times that’s just helping other people…”
(Kelly Slater, 90:24)

Timestamps of Major Segments

| Timestamp | Topic/Quote | | ------------ | ----------- | | 00:00–05:03 | Kelly’s origin story, passion for surfing, first world title, childhood | | 09:11–12:13 | Flow state, surfing & spiritual connection, “addicted to something healthy” | | 15:22–16:41 | Big wave safety, invention of inflatable vest, earning the right to big waves| | 18:53–22:05 | Rivalries (Andy Irons), motivation at different ages | | 26:38–28:00 | Traveling, favorite surfing spots (Fiji), local culture| | 28:00–32:05 | Conservation, pollution, environmental advocacy| | 33:05–36:17 | Health updates, injuries, learning from MMA fighters | | 46:30–59:11 | Conditioning, diet evolution (from Oreos to food combining), water fasting | | 69:09–77:45 | Detailed recounting of foot injuries and challenging recoveries | | 81:47–84:29 | Family, passing surfing to next generation, balancing career/life | | 84:29–87:19 | Entrepreneurial ventures, wave pool communities, Austin project | | 90:24–92:44 | Finding purpose and “ultimate human” philosophy|

Memorable Moments & Quotes

• On Flow and Surfing:
  “You have such a connection with nature and you're back in it all the time and you crave that thing. It is a drug...I just got addicted to something healthy.” (11:03–11:12)

• On Environmental Issues:
  “We can all agree that there’s a lot of plastic pollution in the ocean.” (29:47)

• On Injury and Recovery:
  “I tore my labrum when I was 19 and you won your world championship when you were 20.” (33:59)

• On Water Fasting:
  “When you first make a change you’re in control of with your body, it’s so exciting...inspiring.” (55:59) “That's one thing I'm a little evangelical about is water fast...go at least three days. You got to get past that day two.” (56:48–57:06)

• On Grounding and Nature:
  “Spending so much time moving your body and grounded, touching the surface of the earth is one of the healthiest things you can do.” (61:44)

• On Purpose:
  “Finding your purpose in life and living up to your potential...if you don’t know your purpose, finding it.” (90:24)

Conclusion

This episode offers a treasure trove of hard-earned wisdom, practical biohacks, and vibrant storytelling straight from the world’s greatest surfer. Kelly’s humility, curiosity, and openness about struggle, growth, and passion are woven throughout, making this conversation deeply relatable far beyond the world of surfing. If you’re seeking inspiration to push your own limits—on the water, in the gym, or in life—this is an essential listen.

For deeper dives, check the following timestamps:

• Young upstart to champion: 00:00–05:03
• The “flow state” of surfing: 09:11–12:13
• Injury, resilience, and expert rehab: 69:09–77:45
• Modern diet, water fasting, and health experimentation: 46:30–59:11
• Philosophical close: 90:24–92:44

“It’s about taking all your own special sauce and putting it in the right place to help other people and help the world.” — Kelly Slater (92:44)

Listen to the full episode or check out Gary’s VIP community for exclusive Q&A and protocols at TheUltimateHuman.com