Tim Ferriss · Post-surgery elbow recovery
A dated September 2025 recovery snapshot following elbow surgery: oral BPC-157 as a self-described hedge; collagen, whey protein, and vitamin C before elbow loading or stretching; Marc Pro electrical stimulation; lymphatic drainage; and blood-flow-restriction work with Kelly Starrett, alongside multiple physical therapists. Ferriss repeatedly said this was not medical advice.
1BPC-157
2Collagenbefore elbow straining, training, or stretching
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Novak Djokovic · Recovery
On days without tennis practice or required training, Djokovic said he still tries to be active outdoors through activities such as swimming, biking, hiking, running or other sports. After that active period, he said he may use a sauna or ice bath; both recovery modalities are optional, not a fixed schedule.
1Outdoor activitynon-practice days, before sauna or ice bath
2SaunaNon-practice days
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Bryan Johnson · Recovery
Bryan's April 2026 routine reports a daily 20-minute dry sauna, six minutes of red/NIR light daily and occasional focused shockwave treatment. A completed 60-session HBOT course remains here as historical context, not as an ongoing daily practice.
1Dry sauna200°F × 20 min · after the morning workout (~7:30 am)
2Red & NIR light6 min · after sauna in the morning
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Andrew Huberman · Recovery
Andrew Huberman described an optional rest-day recovery session: three rounds alternating 20 minutes of sauna with 3–5 minutes of cold, followed by a warm shower. He explicitly said he does not always complete it.
1Sauna20 min
2Cold exposure3–5 min
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Dr. Gottfried's Mindful Eating Protocol
Eating as spiritual practice (sadhana) for hormone balance and stress reduction.
1BreathworkBefore each meal · Mealtime
2No Restaurant SyndromeMinimize restaurant eating · Always
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Wim Hof Cold Exposure Protocol
Progressive cold exposure training to activate the body's natural healing mechanisms and build mental resilience.
1Cold ExposureStart with 30 seconds, build up · Daily
2Cold ExposureProgressive duration · As tolerance builds
Novak Djokovic's Morning Routine
Structured morning routine focused on hydration, detoxification, and preparing the body for peak performance.
1Warm Lemon Water1 glass · Upon waking
2Celery Juice1 serving · On empty stomach
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Jack Dorsey's Evening Recovery
Sauna and cold contrast therapy for recovery and relaxation.
1Sauna~1 hour alternating · Evening
Gary Brecka's Breathing Protocol
Structured breathing techniques to improve oxygenation, mental clarity, and stress resilience.
1Breathwork30 deep breaths · Upon waking
2BreathworkExhale hold for increasing duration · After breathwork
Brain Health & Wellness
Hemsworth's APOE4-driven wellness overhaul: ice baths, sauna, meditation, breathwork, and nature immersion for Alzheimer's risk reduction.
1Cold ExposureFull immersion · 3x/week, mornings
2Cold ExposureLast 30 seconds of every shower · Daily
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Elite Recovery Protocol
LeBron's legendary recovery regimen: cryotherapy, hyperbaric oxygen chamber, NormaTec compression, red light therapy, and post-game icing since high school.
1Cold Exposure10-15 min · Morning + pre-game
2Cryotherapy chamberAs low as -250°F · Regular
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Recovery, Diet & Wellness
Rogan's recovery practices: sauna 4x/week, float tank, TRT/HGH, and his elk-meat-centered diet.
1Sauna15-20 min at 180-190°F · ~4x/week
2Sensory deprivation / float tank60+ min · Regular
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