Chris Hemsworth

Routine
• Wake-Up: Early start with cold exposure, stretch, breath work
• Training: Functional strength, cardio, mobility 5×/week
• Movement: Resistance bands, sled work for joint health
• Fasting: Multi-day fasts to test resilience
• Wind-Down: Meditation, sauna, ice, screen-free evenings
• Sleep: Consistent schedule, recovery focus

Workout
• Strength: Functional moves like sled pushes, lunges, carries
• Resistance Bands: Glute and joint activation
• Circuits: Short full-body routines for balance and endurance
• Cardio: Integrated with strength for longevity focus

Diet
• Whole Foods: Lean meats, fish, vegetables, healthy fats
• Meal Frequency: Multiple meals across the day
• Clean Eating: Low processed foods and sugars
• Balanced Macros: Supporting energy and recovery

Mindset & Resilience
• Mindfulness: Meditation, breath work, solitude
• Adaptation: Shifting from size to longevity focus
• Challenge: Using fasting and extreme protocols to grow
• Stress Balance: Prioritizing recovery and mental clarity

Tracking & Diagnostics
• Genetics: Lifestyle shaped by APOE4 awareness
• Adjustments: Training adapted for recovery and joint health
• Recovery Signals: Breath work, cold/heat, sleep feedback