Dylan Efron, the younger brother of Zac Efron, has built a fitness philosophy shaped by years of training, shifting diets, and a mix of disciplined routines and flexible habits. Speaking with GQ, he opened up about the dietary choices, core-focused workouts, and Indonesian herbs that fuel his lifestyle today. These are the practices that support the lean physique he’s become known for, both on-screen and in ultra-competitive sports.
He explains how his approach grew from his college years into a more balanced routine. While he once experimented with strict plans and intense endurance training, he now aims for something that feels sustainable. His perspective blends heavy lifting, cardio, supplements, and a relaxed mindset about food—an evolution he says keeps him healthier than any rigid rule ever did.
What Dylan Efron really eats and how he trains every day
Efron told GQ that his nutrition has been through countless phases, from plant-based eating to high-meat diets to Bulletproof-style routines. After blood tests showed he was deficient in several areas during his vegan period, he shifted toward moderation. Today, he builds his meals around simple rules he can follow easily, favoring whole foods over bars filled with sucralose or artificial ingredients.
Breakfast isn’t a priority for him unless he wakes up hungry. When he does eat early, he sticks to options like avocado toast with eggs, smoothies with berries and protein powder, or a basic protein shake. He usually waits until around 10 a.m. to have his first meal, relying on coffee to get the morning going. Caffeine is a major part of his routine.
His workouts follow the same balanced mindset. Instead of combining heavy weights and cardio in the same session, he prefers to keep them separate to perform each one with proper form. Most weeks include two cardio sessions—running or stationary biking—paired with heavy lifting that follows traditional splits like push-pull or back and hamstrings.
He also mixes in what he calls “lazy workouts” days when he doesn’t feel like training but still goes to the gym for light movements, machines, or warm-up-style exercises just to maintain the habit.
Pilates has been a recent addition, and he says it’s “insane” in the best way. Core and back training are constant priorities, especially for rock climbing, which has become one of his passions. Shoulders also get extra attention after past injuries and because they help him build the shape he wants for his frame.
When it comes to sugar, he doesn’t restrict himself completely but stays mindful. Black coffee, low-sugar snacks, and avoiding overly sweet protein bars help him stay on track. Drinks, he notes, are often where people consume the most hidden sugar.
His relationship with alcohol follows the same theme of moderation. He drinks socially but avoids keeping bottles at home to prevent casual drinking. Supplements, workouts, and lifestyle habits all fit into a bigger picture focused on feeling good, staying active, and keeping health as something enjoyable rather than stressful.
In the end, the younger Efron’s approach shows a fitness routine built on curiosity, balance, and habits he can actually maintain day to day.