chris
hemsworth
sauna and ice baths with breathwork, more cardio than lifting, surfing, and screens off an hour before bed.
from his 2023 Men’s Health interview, a 2025 BBC interview, his trainer, and the meal plan his chef described in 2019. He founded the fitness app Centr (2019).
what chris uses.
stack as of aug 2019
supplements2
gear1
what chris eats.
- breakfast8 ama green smoothie
with rice, hemp or pea protein (2019 film prep).
4·’19 - second breakfast10 ameggs on wholegrain toast
with avocado and vegemite (2019).
4·’19 - lunchmiddayred meat + veg
red meat at lunch in the 2019 plan.
4·’19 - snacksbetween mealsnuts, eggs, tuna
high-protein snacks through the day (2019).
4·’19 - dinnereveningwhite fish or chicken
lighter protein at night (2019).
4·’195
- a chef plans the meals around each film role (2019)4·’19
chris’s day.
- Sauna daysSauna and ice bath, with breathwork
“I do a lot of meditation and breath work mostly during sauna and ice bath routines.”
cold & heatrecoveryfocus - Before trainingAbout three minutes in the ice bath
his trainer has him do the cold before a session rather than straight after lifting, and the sauna after workouts.
cold & heatrecovery - 8 amGreen smoothie
in his 2019 film-prep plan, the day opened with a green smoothie with rice, hemp or pea protein.
nutrition - 10 amEggs on wholegrain toast
with avocado and Vegemite (2019 plan).
nutrition
- Most daysMore cardio, less lifting
since learning of his Alzheimer’s risk he lifts less and does more cardio and endurance work.
fitness - When he canSurf
he treats time in the ocean as his mindfulness, along with more time on his own.
focus
- An hour before bedScreens off, then a book
“Try to stay off screens an hour before bed and read most nights.”
sleep
- Mindset
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more routines.
simone biles
up at 6:15 for 7 am practice, six to seven hours in the gym, protein at every meal, bodywork and a hot tub to recover.
see the habits
gwyneth paltrow
meditation with her husband, coffee, an hour of exercise, sauna and cold plunge, a mid-morning smoothie and bed by 9.
see the habitsSources (5)
- Men’s Health — Chris Hemsworth on his Alzheimer’s risk and how his routine changed (Oct 3, 2023)
- BBC News — Chris Hemsworth on APOE4 and getting older (Aug 4, 2025)
- Business Insider — his trainer Luke Zocchi on ice baths and recovery (Jul 2022)
- British GQ — Chris Hemsworth’s diet, from his chef Tom Perera (Aug 27, 2019)
- Centr (his own app) — Superhero diet: how to eat like Chris Hemsworth
Last checked 18 Oct 2026.
Photo: Gage Skidmore, CC BY-SA 3.0, via Wikimedia Commons (cropped, resized, colour-graded). All image credits.
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