PD Mangan Diet: What He Eats And What He Does Not Eat?

PD Mangan Diet: What He Eats and What He Does Not Eat?

Last Updated on June, 2024

PD Mangan is a life coach who looks healthy and fit, especially for his age, 68 years! Yes, you heard right, Mangan is 68 years old and still looks like a rockstar, while you are still 30ish and look like a grandpa! (Just kidding)

Jokes aside, PD Mangan has discussed a proper diet and eating behaviors for a healthy lifestyle in his books, social media (Instagram and Twitter), and website.

You can find all about PD Mangan’s diet, including what he eats and does not eat, and his other tips and lifestyle guide below. With that being said, let’s dig into the details!

Quick Summary

PD Mangan promotes a diet that consists of real food like meat, eggs, vegetables, and seafood, with limited carbohydrates (under 100 grams/day), and avoids processed and junk food with artificial sweeteners.

He practices an 8-hour or less eating window with intermittent fasting, typically having his meals between 10 a.m. and 6 p.m.

He also adopts various lifestyle practices, such as weightlifting once every three days, taking supplements, avoiding processed food, and avoiding sweetened and sugary beverages.

PD Mangan Diet

Two Pictures of Coach PD Mangan

PD Mangan is so passionate about eating real food. His meals do not include all healthy foods; he also eats what he loves. 

He tends to get enough protein with each meal and gets extra protein on workout days. His usual protein intake is 100 or more grams daily. As in, he takes 1.3 to 1.4 grams of protein per kilogram of body weight. 

What Does PD Mangan Eat?

PD Mangan primarily eats meat, eggs, fermented dairy, vegetables, and seafood. The meat he consumes is steak most of the time, and his vegetables are not starchy. 

His carbohydrate consumption is limited to under 100 grams per day and is often under 50 grams.

At the same time, he consumes fermented dairy and high-fat dairy products such as cheese, butter, yogurt, cream, and sour cream. Also, he does not drink milk. He has an occasional cocktail and advises you to choose plain highballs or non-sugary drinks. 

Other than that, he drinks plenty of water. When it comes to drinks, he takes coffee, tea, and 1-2 glasses of red wine. 

What Does PD Mangan Not Eat?

PD Mangan does not eat the following food and drinks:

  • Processed and junk food
  • Seed oils include canola, sunflower, vegetable, corn, soybean, etc. 
  • Drinks with calories like milk, cola, and orange juice. 
  • Herbal teas
  • Beer (occasional beer is fine)
  • Fruit juice
  • Bread and rolls 
  • Sweet, packaged snacks and candy
  • Instant noodles and soup
  • Frozen meals
  • Food and drinks with artificial sweeteners
  • Refined grains

When Does He Eat?

PD Mangan does not eat breakfast most of the time. He says he feels tired when he eats breakfast. According to him, having no breakfast is all okay. 

He tries to have his dinner before 7 p.m. to avoid eating late. 

Besides, he practices intermittent fasting. So he takes his meals within an 8-hour or less eating window. 

At the same time, he eats between 10 a.m. and 6 p.m. 

PD Mangan’s Meals With Examples

Pictures of 68 Year Old PD Mangan

PD Mangan often shares his meals on his social media accounts. He has written an article on his website, Rogue Health and Fitness, about what he eats. 

He eats a good portion of food for both breakfast and dinner, and he keeps his lunch a little light. 

He has mentioned, “Lunches are usually snack-like, some cheese or yogurt, a little meat, maybe salami.”

You can precisely see what he eats for breakfast, lunch, and dinner below. 


  • Coffee, a shot of cream, berberine, aspirin, and vitamin D (as soon as he wakes up)
  • Scrambled eggs and corn tortilla
  • Eggs and sausages
  • Steak and fried eggs
  • Steak and scrambled eggs
  • Eggs, Chorizo, and pear


  • Chicken drumsticks, cheese, a cup of tea with a shot of cream
  • Hard-boiled eggs, tortilla, olive oil
  • Jamon serrano and cheese
  • Homemade beef jerky


  • Steak with mushrooms and onions cooked in beef fat
  • Steak, chicken, broccoli, pepper, and wine
  • Steak, peas, red onion and red wine
  • Sausage, cabbage, apples, and a glass of wine
  • Steak, brussel sprouts, beet, bell pepper, and red wine
  • Steak and shrimp
  • Sliced tomatoes and avocados
  • Beef burgers, cheese, avocado, grilled onions and pickles

The Journey of PD Mangan So Far

PD Mangan has not always been the epitome of good health. He was a regular guy in the beginning. In 2009, he was a vegan and even suffered from chronic fatigue. 

Running was the only workout he got, but he was not healthy. 

He got medical supervision but still was not feeling okay. Hence, he started to find a solution all by himself.

He first left being a vegan. He changed his meals to a primal diet and ate whole foods, including meat, eggs, fish, and dairy.

As a result, he regained his energy and felt more okay. 

Since he made progress, he kept researching and writing books about his findings, which made him who he is today!

a picture of PD Mangan taken in a garden

Lifestyle Factors of PD Mangan

Many lifestyle factors have helped Mangan to come this far.

You can find the lifestyle principles he follows below:

  • He does weightlifting once every three days. 
  • He eats low-carb diets.
  • His carbohydrate intake is limited to 100 grams, his highest limit. He usually takes 50 grams of carbs per day.
  • He takes supplements such as IP6, resveratrol, berberine, niacin, and many more. (he does not take multivitamins.) 
  • He practices intermittent fasting.
  • Almost all his meals are home-cooked. 

Benefits of Following PD Mangan’s Diet

There are genuine benefits of following Mangan’s diet, and they are listed below:

  • You can maintain low body fat all year round
  • You can stop calories
  • You do not have to starve to lose weight
  • You can still consume the delicious food you adore
  • You can enjoy a glass of wine
  • You can transform body composition
  • You can build muscles
  • It helps to reverse type II diabetes, fatty liver, and autoimmune conditions.
  • You can burn fat without going hungry, counting calories, or doing cardio
  • It improves your energy and sleep.

Tips and Tricks of PD Mangan

Mangan has talked widely about being healthy and fit in his social media and articles on his website.  

Here is the list of what he talks about:

  • Avoid processed food.
  • Do not eat all the time.
  • The gap between your dinner and breakfast should be 12 hours
  • If food comes in boxes or packets, do not eat them.
  • Do not eat from fast food restaurants.
  • Eat as much as you want, but avoid carbohydrates.
  • Eggs and coffee make a healthy breakfast
  • Avoid sweetened and sugary beverages
  • Do not eat high-sugar fruits
  • Do not drink calories (sodas)
  • Practice resistance training
  • Consume good fat

Further reading:


PD Mangan is a 68-year-old life coach with a background in microbiology, biochemistry, and pharmacology. He is in great health and has authored approximately 10 health and fitness books, drawing from his knowledge and expertise.

Yes, PD Mangan’s dietary approaches have been proven to be effective, resulting in many successful cases.


According to PD Mangan, living a healthy lifestyle with no diseases does not always mean that you have to starve yourself. Following his diet, you can eat whatever you like and still be healthy! Why not, right? Who does not love to look like Mangan in their 60s?! 


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Linda Walter
I’m a fitness trainer and a health coach. My GOAL is to empower everyone to live a healthier life even after passing their prime. You can find more about me here.

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