admin Stringer Bell. Charles Miner. John Luther. Sam Nelson. When it comes to notable on-screen characters, actor Idris Elba has a Rolodex of alter egos that the gen pop knows by name. A frequent on our best-dressed list, the English actor, rapper, singer, and DJ is definitely known to take on some intense roles. Meaning, at 51 years old, it’s important for him to take care of himself so he can show up—and show out.
“I know what feels good in my body,” Elba, who has a new partnership with Uber Eats, tells GQ: a high-protein diet, staying away from sweets (except when nostalgia hits), and a Belgian breathwork training that calms his nervous system in nothing flat.
Even though Hollywood was on strike for the bulk of 2023, he’s not letting that get in his way as he looks optimistically into 2024 and beyond. “I’m excited for our industry to get back to work,” he says. “I think the world needs entertainment, some love, and some laughter. I feel eternally grateful to work in an industry that provides that.”
GQ: What time are we waking up in the morning?
Idris Elba: 5 a.m. After I’m up, I go downstairs and take a multivitamin and some lion’s mane, which is really great for the brain. Then, I toss back a ginger shot and have some decaf coffee and a couple of hard-boiled eggs. That’s my breakfast.
Decaf coffee, what’s the deal with that?
I just like the taste of coffee. I don’t need caffeine, so I decided that I should just give it a break. I’ve been on that break for about a year now.
Do you feel any different?
To be honest, no. But (I’m under the impression that) caffeine’s not good for you over a long period of time.
What happens after breakfast?
I head to work. Usually, I’m in the office to start, talking through what we’re gonna do, how we’re gonna prep, what we’re gonna shoot. Then I have meetings with the heads of departments, like costumes, camera, and props, making decisions about what we’re gonna do, how it’s gonna look. It’s essentially a massive puzzle when you’ve got a script, and you’re trying to figure out how to make it (come to life). I’m typically done there at some point between five and seven, and then I take calls in the car on the way home.
Where do you find time to care for yourself when you’ve got a loaded day like that?
You don’t, really. Every hour is really dedicated to the work. On the weekends, I’ll try to sneak in some time to go swimming. I like an early morning swim at 6 a.m. I’ll do 10 lengths of a pool, get a hot steam, and have a good reset.
Talk to me about what you typically eat during the day when you’re on set.
Usually, I’ll have one meal. I might have some eggs or some chicken sausage because I’m on a high-protein diet at the moment. I try to avoid eating too much or snacking, but I do love a banana which is great for energy. In this particular film, there’s a lot of swimming, so having high energy is important to me.
It sounds like you actually do pay quite a bit of attention to what you’re putting into your body.
I’m 51 now, so I know what feels good. Literally, about half an hour ago, I had a chocolate bar at a screening. It’s a nostalgic thing. It was a dark room, and I nearly fell asleep.
Have you always been this attentive to your nutrition?
Well, I worked with a nutritionist for a little while, but I don’t work with him anymore. I just really have an understanding of what certain food groups do to your digestive system and mental power. Too much sugar really is not great for you, but it is comfort food, which is why whenever you get into a cinema space, the next thing you know, you want popcorn.
Yeah, all bets are off. What does dinner look like for you?
It varies, but I like a lot of African food. The problem is that it’s typically carb-heavy, and since I’m not on carbs at the moment, I’m not eating African food. So, I’m eating a lot of chicken and meats, maybe a bit of fish here and there—all of it seasoned very well. Sometimes, I’ll order things from new restaurants using Uber Eats that friends recommend. I love trying new things.
Otherwise, if I get home any later than 9 p.m., I don’t eat, and I’ll go to bed hungry. I will make sure to have a teaspoon of high-quality honey, though. That usually curbs any hunger pangs, and I’ll sleep all through the night when I do that. Then when I wake up in the morning, my metabolism really kicks in.
Is that something you learned from working with a nutritionist?
It’s a bit of that. When I was training for a fight back in 2016, I worked with multiple nutritionists and learned all about managing cortisol levels in the body. Honey was a really good food to help with that.
And during this time, I assume you were much more active than just swimming on the weekends?
Oh, for sure. I was running something like five miles a day. Training twice a day. It was a lot of work.
Do you feel differently now versus then?
The habits I formed during that time are habits I have now. That’s why I can get up at 6 a.m. and do some running or swimming. That’s how I know not to eat certain food groups at certain times of the day and why I still avoid cheese or lactose or anything like that. Even though that was seven years ago, I’m still in decent shape, and I feel mentally wiser.
Anything else that’s a part of your wellness toolbox we should know about?
I’d say breathwork techniques. I’m making a movie where I have to hold my breath for a long time, which means that I have had to learn how to breathe and lower my heart rate. This all helps to lower my anxiety, which is great for my mental health.
How long can you hold your breath now?
Two-and-a-half minutes currently, but I’ve been up to three and a half before. When I started, I was around 38 seconds. Then I went to Belgium to work on it with this woman, and she taught me all about what breathing does for the nervous system and what oxygen does for the brain. It was fascinating stuff.
Have a breathwork tip or tactic you can share with us?
Whenever you feel like you’re getting wound up, find a quiet corner, chill out, take 10 deep breaths—literally count to 10 on the inhale and exhale. By the time you finish the ninth one, you’re already thinking about something else. Your body is resetting—it’s really magical. The power of the brain and body is phenomenal.
