The Exact Workout Routine and Nutrition Rules a 50-Year-Old Captain Uses to Survive 19-Hour Days at Sea
If you're a fan of Bravo's Below Deck, you know Captain Kerry Titheradge. Just a few years ago, he stepped in to replace the beloved Captain Lee Rosbach, quickly becoming a fan favorite. Known for his charisma and calmness under pressure, Captain Kerry is also visibly shredded with an athletic physique. He’s always been active, but as a captain responsible for both guests and crew—and recently having turned 50—staying strong goes far beyond aesthetics. These days, he trains for longevity, mental clarity, and optimal leadership.
"After 50, you realize you don’t get strength 'for free' anymore," he shared with Men's Journal. "You have to earn it. I want to be the kind of man who can still command a vessel, ski, dive, and throw a football with my kids 20 years from now. Fitness became less about looking fit and more about staying powerful, capable, and resilient. It’s also part of my mental health discipline. Movement regulates me and keeps my head clear."
The Captain Kerry Workout Routine
Sticking with a consistent workout routine is challenging enough under normal circumstances, but being the captain of a superyacht who's often away at sea for weeks, a whole other layer of difficulty is added to the equation. That’s why Captain Kerry’s workouts are designed for maximum efficiency. Each workout targets specific muscle groups while keeping his heart rate between 130 and 150 beats per minute for 30 to 45 minutes.
He structures workouts around focused muscle pairings: biceps with upper back, triceps with chest, and legs with lower back. This approach keeps blood flowing to targeted areas while simultaneously driving cardiovascular conditioning. Ultimately, the goal is to train muscles near failure while protecting joints. He minimizes heavy loads, instead relying on techniques like controlled tempo, time under tension, and heart rate monitoring.
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Training at Sea
If you've ever been in a hotel gym, you know how bare bones they can be. Yacht gyms aren't much different in that regard, but Captain Kerry always has a plan in order, relying on a variety of equipment to help him through. For instance, when a cable machine is available, he can work a variety of different movement patterns and muscle groups. He also always travels with resistance bands, which are small, light, and equally effective.
"I’m a big believer in BFR (blood flow restriction) training. It allows you to use very light weight while still creating the muscle stimulus of heavier lifting," he explains. "I’m currently using SAGA Fitness cuffs that connect to your phone, which makes it precise and easy to manage."
Daily movement is a non-negotiable. Even before a long day starts, he does at least a mile of walking. On yachts, four-story staircases become built-in quad conditioning and a "cheeky way to keep the legs honest."
"Let’s not forget the guest luggage! Getting it aboard at the start of the charter and off again at the end is functional training, whether you planned it or not. The entire approach is built around one principle: longevity. Train hard, protect the joints, maintain conditioning, and stay strong for decades," he says.
Nutrition and Diet
Nutrition is equally important for longevity, and he aims to keep it both simple and protein-forward with an emphasis on essential amino acids. At home, he fasts until 1 p.m. During charters, he fuels up with a breakfast of hard-boiled eggs and avocado or fruit. Lunch and dinner are focused on lean protein, and processed foods are kept to a minimum. Hydration is also crucial at sea.
"When I’m filming, temptations are everywhere," he explains. "Crew food can be heavy, and guests are indulging. My rule is 80/20. I stay disciplined most of the time so I can enjoy a proper meal occasionally without guilt. I don’t do extreme dieting. At this age, recovery matters more than restriction."
Creatine is an important part of his nutrition protocol. He takes it prior to his workouts to support performance and recovery, allowing the body to replenish energy stores more efficiently.
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How He Stays Disciplined
Even with a chaotic schedule, Captain Kerry emphasizes consistency over intensity. This was a huge lifestyle shift he made after 50, because discipline is more about protecting his health, leadership, and longevity than it is about proving something.
"I don’t chase heroic workouts anymore. I don’t need to destroy myself in the gym. I need to show up, especially on the days when I don’t feel like it," he says. "When I’m exhausted after charter, jet-lagged, or under pressure, I’ll still move. Maybe it’s 25 minutes. Maybe it’s mobility and core instead of heavy lifting. But I don’t break the chain."