David Chokachi attributes his current physical condition to a rigorous daily regimen that begins before sunrise. The "Baywatch" actor, 58, described his routine as a method to optimize brain chemistry and physical health after recovering from Achilles tendon ruptures.
Chokachi told Fox News Digital that he wakes up at 3:30 a.m. every day to train. He cited neuroscientist Andrew Huberman and former Navy SEAL DJ Shipley as influences on his approach to mindset and health. Shipley's concept of "stacking micro wins" involves performing small, consistent actions daily and recognizing them as achievements. Chokachi identified waking up early as the easiest daily win, stating that being productive before others start the day triggers a positive psychological response.
The actor trained twice a day for six months before returning to the "Baywatch" set nearly 30 years after his original run as lifeguard Cody Madison. He aimed to make a statement with his physique, noting that on the original series, higher fitness levels led to more storylines and episodes. When he removed his shirt on set during a rescue scene, crew members expressed surprise at his condition, asking how old he was.
Chokachi's day starts with an ice plunge and a sauna session. He explained that these cold exposures burn brown fat, a type of fat the body uses to generate heat by burning calories when exposed to cold temperatures. The National Institutes of Health notes that while brown fat functions this way, research has not established cold plunges as an effective weight-loss method. Chokachi described the ice plunge as a positive stressor for the brain that prepares him for the rest of his day.
The "Baywatch" franchise first aired in 1989 and ran until 1999, followed by two seasons of "Baywatch: Hawaii." Guinness World Records recognizes the show as having the largest global audience for a TV series, citing an estimated 1.1 billion weekly viewers in 142 countries in 1996. Chokachi stated he is currently "way more fit" than during his original run, describing his current build as leaner compared to the beefier physique he maintained through weightlifting and running in the past. He also noted that he does not drink or party, which contributes to his current state.
Chokachi plans to compete in the 3rd annual Malibu Moves race at Zuma Beach. The event involves completing a 5k while carrying a 45-pound weighted backpack, an activity known as rucking. This performance will also serve as a qualifying test for his local community fire brigade. Beyond the race, Chokachi volunteers with Wings of Rescue to transport dogs at risk of euthanasia due to shelter overcrowding. He stated that his goal is to maximize his time on the planet and make it a better place than it was when he arrived.