David Gandy reveals 45-minute routine, 4,000-calorie diet and new underwear line

David Gandy, 45, has offered a detailed look at the routine he credits for staying in peak shape as he moves through his mid-40s. In an exclusive interview, the model describes a 45-minute daily workout, a disciplined eating plan, and a small everyday supplement, along with reflections on how he approaches fashion, family, and business.

He trains five days a week for about 45 to 60 minutes, typically in the evenings at his private home gym near Richmond Park. He incorporates weight training and cardio, stressing that muscles respond best to variety and changes to a routine to keep them challenged. His day often ends after he has put his two young daughters to bed, after which he fits in a session and a routine to stay fit while balancing family life.

Gandy follows a high-calorie plan, aiming for about 4,000 calories a day while avoiding processed foods, fizzy drinks and beer. He says carbs are essential for muscle, and he enjoys meals such as pasta, chillis, baked potatoes, fish, fresh vegetable curries, pad Thai and Thai fish wraps. He typically eats two protein shakes daily, each containing about 5 grams of creatine, and he practices a 12-hour fast, not eating breakfast and postponing his first meal until midday. Before photoshoots, he drinks only water and coffee and may snack lightly in the two days prior. The regimen is complemented by a strong emphasis on moderation and consistency rather than extreme dieting.

Gandy has built a brand beyond modeling. He launched Wellwear, a line focused on comfort for men, and his underwear range, including the Ultimate Trunk, features a snug fit and a small logo positioned near the waistband. He notes that the underwear is designed to retain shape and comfort, with prices around £45 for a pack of three. He has said there are no plans for additional styles, as most men prefer trunks. He is a co-founder of the David Gandy Wellwear brand and remains involved in product development and design.

Beyond apparel, Gandy remains a visible business figure. He serves as a brand ambassador for Technogym and has invested in ventures such as Larry King Hair, Savile Row Gin, and the London Sock Company. He also helps steer Wellwear’s growth, with year-over-year sales growth reported by his team, even as the business continues to reinvest profits to scale. He is slated to serve as a judge on the second series of Dress The Nation, a show linked to M&S design teams, and is expected to become the face and body of Jaeger in the near term. In the fashion world, he has also continued to model for major brands including Burberry and Hackett’s No14 Savile Row collection.

Gandy describes his approach to aging and grooming in pragmatic terms. He has pushed back on cosmetic overhauls, noting that aging naturally can be a better story than chasing a perfect image. He points to Pierce Brosnan as an example of ageing well and stresses the importance of balance, saying that health is not about one big change but a series of steady, sustainable decisions. He cautions against overreliance on health tech, mentioning that some people report sleep hours tracked by wearables that do not correspond with how they feel. “I don’t want to be dictated by data,” he says, highlighting a preference for listening to the body and maintaining a practical, disciplined routine.

Gandy has also used his platform to advocate for healthier public choices. He supported Jamie Oliver’s campaign to ban fast-food advertising before 9 p.m., stating that public health, especially for children, requires more responsible marketing. He has rejected lucrative fast-food endorsements, arguing that brands should consider the long-term impact of marketing on families. His stance extends to concerns about AI in advertising; he has called for industry-wide regulation to ensure that campaigns use real people and real settings rather than generated or enhanced images. He argues that authentic representation matters not only for industry credibility but also for the well-being of audiences who may be affected by overly idealized images.

Gandy’s personal life centers on his partner, Stephanie Mendoros, a barrister, and their two daughters, Matilda, six, and Tabitha, three. He describes daily life as a rhythm of school runs, family time, and occasional quiet moments at home, including walks with Dora, the family’s mixed-breed rescue dog. He says he tries to keep his phone out of reach during family time, underscoring his belief that balance is essential to sustaining a long, healthy career. While he acknowledges the attention his career brings, he emphasizes lessons learned from his parents about humility, discipline, and family responsibility.

As for his future in the fashion industry, Gandy remains a powerful voice for authenticity. He notes that the industry should be honest about the human limits of even the most celebrated models and calls on brands to compensate real lifestyles rather than presenting an unattainable standard. He recognizes the evolving landscape of imagery and influence, including the rise of AI-generated visuals, and urges collaboration among brands to protect model rights and to ensure that campaigns reflect real people in real circumstances. His comments on masculinity center on a modern, gentlemanly ideal—one that prioritizes discretion, protection of family, and active involvement as a partner and father. His philosophy can be summed up in a practical motto he shares with those close to him: work hard, take care of yourself, and protect your family. The life he has built—family, brands, and a growing business—illustrates how a man can balance ambition with responsibility while remaining in step with changing social norms.