Novak Djokovic
Level 1
Professional tennis-player and longevity-oriented athlete. Using holistic wellness, functional training, and plant-based nutrition to sustain elite performance at age 38+. Photo © Novak Djokovic
Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
Foods & Beverages
Gadgets & Equipment
Supplements
Travel & Retreats
Wearables & Trackers
My Routines
Routine
• Wake-Up: Early start, hydrating lemon water, gratitude moment
• Training: On-court drills plus gym sessions most days
• Movement: Staying active off-court with outdoor sports and functional work
• Recovery: Ice baths or sauna, mobility work every day
• Meals: Plant-based focus, gluten- & dairy-free, light digestion
• Diet Window: Eating optimized (whole foods, minimal sugar)
• Wind-Down: Nature time, breath-work, screen-free evening
• Sleep: Consistent bedtime, prioritizing full recovery
Workout
• Strength: Functional resistance, core & leg emphasis
• Agility: Tennis drills, sprints, on-court movement
• Warm-Up: Dynamic stretching, activation routines
• Recovery Focus: Foam-roll, mobility, cold/heat cycles
Diet
• Whole Foods: Vegetables, beans, fruits, nuts, seeds
• Protein: White meat/fish or plant-based alternatives
• Clean: Avoids gluten, dairy, processed sugars
• Hydration: Plenty of water, occasional green tea
Mindset & Resilience
• Presence: Meditating, practicing breath-work, being outdoors
• Adaptation: Evolving routines to match body, age and career
• Challenge: Sustaining elite level by embracing discipline and rest
Tracking & Diagnostics
• Recovery Signals: Monitoring sleep quality, muscle soreness, readiness
• Nutrition Feedback: Adjusting diet based on energy and digestion
• Environment Control: Managing light, temperature, outdoor exposure
• Performance Metrics: Tracking training load, movement quality, recovery
• Wake-Up: Early start, hydrating lemon water, gratitude moment
• Training: On-court drills plus gym sessions most days
• Movement: Staying active off-court with outdoor sports and functional work
• Recovery: Ice baths or sauna, mobility work every day
• Meals: Plant-based focus, gluten- & dairy-free, light digestion
• Diet Window: Eating optimized (whole foods, minimal sugar)
• Wind-Down: Nature time, breath-work, screen-free evening
• Sleep: Consistent bedtime, prioritizing full recovery
Workout
• Strength: Functional resistance, core & leg emphasis
• Agility: Tennis drills, sprints, on-court movement
• Warm-Up: Dynamic stretching, activation routines
• Recovery Focus: Foam-roll, mobility, cold/heat cycles
Diet
• Whole Foods: Vegetables, beans, fruits, nuts, seeds
• Protein: White meat/fish or plant-based alternatives
• Clean: Avoids gluten, dairy, processed sugars
• Hydration: Plenty of water, occasional green tea
Mindset & Resilience
• Presence: Meditating, practicing breath-work, being outdoors
• Adaptation: Evolving routines to match body, age and career
• Challenge: Sustaining elite level by embracing discipline and rest
Tracking & Diagnostics
• Recovery Signals: Monitoring sleep quality, muscle soreness, readiness
• Nutrition Feedback: Adjusting diet based on energy and digestion
• Environment Control: Managing light, temperature, outdoor exposure
• Performance Metrics: Tracking training load, movement quality, recovery
