✦ WellnessMyProtocol AI MyProtocol AI researched and structured this protocol from cited public material.
Date of record: 5 May 2019 Nutritionist Sergio Perera’s May 2019 Avengers preparation plan says Hemsworth started the day with a large green smoothie containing leafy greens, low-glycaemic fruit, nuts, seeds, fats, a rice/hemp/pea protein blend and a small amount of sea salt. It is a historical film-preparation example, not a current daily routine.
1 Green smoothie with rice, hemp and pea protein 8 a.m., every morning
2 Sea salt in the morning smoothie small amounts · in the 8 a.m. smoothie
✦ RecoveryMyProtocol AI MyProtocol AI researched and structured this protocol from cited public material.
Date of record: 6 Sep 2026 His accounts of sauna, red light, shockwave treatment and oxygen sessions, with the equipment, settings and changes he describes.
1 Dry sauna 200°F × 20 min · Daily · after the morning workout (~7:30 am)Details 200°F × 20 min · daily · after the morning workout (~7:30 am)
2 Red & NIR light 6 min · Daily · after sauna in the morningDetails 6 min · daily · after sauna in the morning
+3 more interventions
✦ WellnessMyProtocol AI MyProtocol AI researched and structured this protocol from cited public material.
Date of record: 22 Apr 2026 Bryan's April 2026 morning sequence starts around 5 a.m. with bright light and breathwork, followed by Longevity Mix and added creatine before training. Supplements and exercise are separated into their own protocols to avoid duplication.
1 Bright light therapy 10,000 lux, 6 min · Daily · on waking (~5 a.m., before sunrise)Details 10,000 lux, 6 min · daily · on waking (~5 a.m., before sunrise)
2 Breathing exercise or meditation 6 min · Daily · after waking (~5 a.m.)Details 6 min · daily · after waking (~5 a.m.)
+3 more interventions
✦ RecoveryMyProtocol AI MyProtocol AI researched and structured this protocol from cited public material.
Date of record: 12 Mar 2026 His weekly sauna and cold-plunge sequence, including time in each round and how he describes adapting to the heat.
1 Sauna 20 min per round · 3 rounds, once per week
2 Cold exposure 3 min per round · between sauna rounds in the weekly session
+1 more intervention
✦ WellnessMyProtocol AI MyProtocol AI researched and structured this protocol from cited public material.
Date of record: 18 May 2026 Outdoor light, hydration and caffeine timing, including what he changes when waking before sunrise or training hard first thing.
1 Water on waking 16–32 oz · Daily · first thing on wakingDetails 16–32 oz · daily · first thing on waking
2 Morning outdoor light exposure 10–20 min · each morning · within 60 min of waking
+2 more interventions
✦ Wellness
Eating as spiritual practice (sadhana) for hormone balance and stress reduction.
1 Breathwork Before each meal · Mealtime
2 No Restaurant Syndrome Minimize restaurant eating · Always
+1 more intervention
✦ Wellness
Structured breathing technique based on Tibetan Tum-mo meditation. Core pillar of the Wim Hof Method for controlling autonomic nervous system.
1 Breathwork 30-40 breaths · Morning or before cold exposure
2 Breathwork As long as comfortable · After power breaths
+3 more interventions
✦ Wellness
Progressive cold exposure training to activate the body's natural healing mechanisms and build mental resilience.
1 Cold Exposure Start with 30 seconds, build up · Daily
2 Cold Exposure Progressive duration · As tolerance builds
