The Philosophy Behind Gary Player's Two Meals A Day
Gary Player's approach to nutrition is not a new fad but a longstanding principle built on discipline and observation. A key element of his regimen, which includes daily exercise and a focus on mental well-being, is the deliberate decision to eat only two primary meals a day: a hearty, balanced breakfast and an equally nutritious lunch. The inspiration for this came from a powerful conversation with a professor in India, which gave him a valuable new perspective on diet and longevity.
The 'Intelligent' Breakfast and Lunch
Player refers to his meals as "intelligent," meaning they are well-balanced and rich in nutrients rather than simply being large portions. For breakfast, he often opts for a green juice, packed with vegetables, alongside other fresh fruits. This ensures a dense intake of vitamins and minerals to start his day. Lunch is also a substantial, but clean, meal, comprising mostly vegetables, nuts, and healthy fats. Throughout his life, he has prioritized organic, unprocessed foods, which he believes offer superior health benefits compared to their processed counterparts.
Why No Heavy Dinner?
Player famously recounts the analogy given by his professor in India: "You don't put petrol in the car when you park it in the garage at night". This mantra underpins his rationale for avoiding large, heavy dinners. By keeping his evening meal light—or sometimes skipping it entirely—he prevents his body from being weighed down by a full stomach before sleep. This practice, combined with a nutrient-dense diet, is a cornerstone of his overall health strategy and a lesson he believes many people would benefit from adopting.
What Gary Player Eats and Avoids
Player's dietary habits are a testament to his belief that healthy living is 60% nutrition and 40% exercise. His food choices are deliberate and purposeful, focusing on fueling his body efficiently.
Here is a list of foods that are staples in Player's diet:
- Fresh fruits and vegetables
- Green juice (often incorporating garlic and onions)
- Nuts
- Fish (eaten in moderation)
- Whole grains
- Plant-based protein sources like legumes
Conversely, he has made a point to eliminate or significantly reduce his intake of certain items that he believes are detrimental to health and athletic performance:
- Bacon
- Refined sugars and processed carbs
- Processed white bread
- Excess red meat
- Milk (consumed very sparingly)
- High-fat foods
A Comparison of Player's Diet vs. Modern Approaches
| Feature | Gary Player's Two-Meal Approach | Modern Intermittent Fasting (e.g., 16/8) |
|---|---|---|
| Meal Timing | Two distinct meals (breakfast and lunch), with a very light or no dinner. | Typically involves an eating window of 8 hours, with a fasting period of 16 hours. |
| Focus | Emphasis on "undereating" and portion control, while ensuring high nutrient density. | Primary focus is on the fasting and eating windows, rather than the specific food choices, though healthy eating is recommended. |
| Motivation | Longevity, energy, and overall health based on personal experience and advice from an Indian professor. | Often driven by weight loss, metabolic health improvements, and cellular repair, backed by scientific studies. |
| Dietary Rules | Avoids specific foods like bacon and processed bread, prioritizing organic whole foods. | Flexible food choices within the eating window, but healthy eating is advised for best results. |
| Dinner Policy | Strictly minimal or nonexistent dinner. | Allows for dinner, as long as it falls within the eating window. |
The Holistic Approach to Longevity
For Gary Player, the two-meals-a-day structure is just one pillar of a much larger holistic health strategy. His diet is supplemented by an intensive, lifelong exercise regimen that includes weightlifting, running, and his golf game. He also places immense value on other lifestyle factors, such as getting sufficient sleep, managing stress, and maintaining a positive outlook on life through reading and laughter. This comprehensive approach to mind, body, and spirit has undoubtedly contributed to his exceptional vitality and longevity.
The Health Benefits of Undereating
Emerging scientific research supports the principle of caloric restriction, or "undereating," as a potential driver of improved health and lifespan. Studies have shown that a moderate calorie deficit can lead to a reduced inflammatory response and improved metabolic function, mirroring some of the benefits Gary Player has experienced throughout his life. This evidence provides a modern scientific context for Player's long-held beliefs, suggesting that his dietary habits are more than just anecdotal wisdom.
Research published by the National Institute on Aging has explored the benefits of moderate calorie restriction in healthy, non-obese adults, further validating Player's core dietary philosophy.
Conclusion: More Than Just a Diet
What is Gary Player's two meals a day? It is not merely a diet plan but a profound life philosophy rooted in moderation, mindfulness, and a deep respect for the body. By focusing on quality over quantity, and eating his main meals when they can be best utilized for energy, Player has created a sustainable, lifelong system for peak performance and enduring health. His enduring energy and vitality stand as a powerful testament to the effectiveness of his comprehensive approach to wellness.
