Tom Holland recently touched down in New York City before heading to London, navigating a hectic schedule that leaves little time for simple pleasures like listening to music. The actor, known for his role as Spider-Man, mentioned the practical difficulties of his job, including the lack of pockets in his costume. As the face of Prada Paradigme, the brand’s newest fragrance launched at a Park Avenue event, Holland shared the challenges of traveling light, especially when flying with liquids.
“I always have a carry-on—I try to never have a checked bag, and then you can’t bring the bottle through the airport,”
he explained, describing a tricky aspect of carrying his favorite scents while on the move.
Commitment to Wellness: Sleep, Nutrition, and Fitness
Despite his demanding schedule, Holland prioritizes sleep and nutrition as essential parts of his routine. He jested about the importance of rest, contrasting himself with those who boast about sleeping only a few hours. Maintaining a healthy intake of protein and supplements like creatine is vital to his fitness and longevity.
“When people brag about, oh, I only need four hours of sleep, it’s like, poor you. I want 9, 10 hours sleep,”
Holland said, emphasizing his preference for ample rest. On supplements, he added,
a really, really important supplement when you’re talking about longevity and staying fit and healthy.
His fitness regimen supports the physical demands of his roles. Holland described hanging upside down in wires for intense stunts, highlighting the necessity of peak physical condition to maintain performance and character authenticity throughout filming.
“I spent all day every day last week in wires, and most of the time I was upside down,”
he recounted. He stressed physical preparation, saying,
it’s about being fit enough that you can do that every day to the best of your ability so that it doesn’t hinder the character. You need to make sure that the energy throughout the entire movie is always growing because the audience will understand that.
The actor also discussed a holistic approach to wellness, which includes recovery routines like stretching, strength training, proper diet, and mental wellbeing. Holland believes these elements are deeply connected and vital for lasting health and performance.
“It’s stretching, it’s fitness, it’s strength, it’s health, it’s sleep, it’s diet and wellbeing.”
The Role of Social Activities and Mental Health
In addition to physical wellness, Holland finds value in social experiences for mental health. He highlighted the joy of going to the movies and dining out, especially as theaters reopen fully, appreciating the shared communal experience that supports wellbeing.
“Going out for dinner and looking nice and smelling nice really helps your wellbeing,”
he remarked, connecting appearance and scent with mood. He explained,
It helps your mental health and your mental health helps your physical health, It’s all connected.
Tom Holland’s Introduction to Fragrance and Scent Preferences
Holland’s connection to fragrance began in childhood when his father gifted him his first cologne. He recalls the rare compliments he received as a young boy for his scent, an early positive association with wearing aftershave. Now, he favors fresh, natural aromas such as freshly mown grass and cedarwood, aligning with his preference for clean and invigorating smells.
Discussing the Prada Paradigme fragrance, he described its bergamot and geranium notes as refreshing and revitalizing—a “breath of fresh air.” Holland also credited his younger brother, Paddy, as the family’s fragrance expert who experiments with various combinations.
“He has such a good nose. I’m not like that; it’s lost on me a little bit, but it’s really cool. He has all sorts of different bottles, and he does different combinations. I really love to see how he expresses himself through that.”
Why Holland’s Scent Choices and Wellness Habits Matter
Tom Holland’s advocacy for robust wellness routines and his fresh scent preferences offer insight into how he maintains energy and focus despite a challenging lifestyle. His emphasis on sleep, nutrition, and recovery highlights the physical demands of his career, while his appreciation for scent and social engagement reveals a holistic approach to health.
As Holland continues to balance international travel, demanding roles, and personal wellbeing, his transparent sharing of these habits provides fans with relatable and hopeful guidance on maintaining balance and self-care in a busy world.
