novak
djokovic

Tennis player · 24 Grand Slam titles

8 steps · last checked 20 oct 2026

a prayer of gratitude on waking, lukewarm water with lemon and salt, a berry-and-date smoothie, no coffee, tennis or the outdoors, then a sauna or ice bath to wind down.

from his own descriptions of his day in an interview with Ben Johnson and his GQ 10 Essentials video. He has eaten gluten-free and mostly plant-based for years.

what novak uses see the routine

first thingprayer
thenlemon + salt water
coffeenone
eveningsauna or ice bath

the protocol · at a glance

what novak uses.

protocol as of jun 2025

5 items

supplements5

Electrolyte and mineral hydration formulaon waking, in lukewarm water with lemon and salt
Maca powderin his morning smoothie
Seaweed green-powder blendin his morning smoothie
Blue spirulinasometimes, in the smoothie
Magnesium (five forms) used by 13before bed, for deeper sleep

copy the protocol

food · what he has described

what novak eats.

on risingmorning
lukewarm water, lemon, salt
with an electrolyte and mineral formula.
1·’25
breakfastmorning
berry-and-date smoothie
with seeds, maca, seaweed greens and sometimes blue spirulina.
1·’25

no coffee; green tea once in a while1·’25

the routine · 8 steps

novak’s day.

morning4 steps day2 steps evening1 step any time1 step

morning

On waking
A prayer of gratitude
“The very moment I wake up is always a prayer. It’s always an expression of gratitude first of all, to be alive, to have another chance to live that day.” Then meditation.
focus
Then
Lukewarm water, lemon and salt
“I would take lukewarm water, lemon and salt, and I would take my hydration formula to replenish all the electrolyte and minerals and get myself going.”
nutrition
Breakfast
A berry-and-date smoothie
mixed berries and dates (“I love dates, I can have dates all day”), with hemp or other seeds, maca powder, a seaweed green blend and sometimes blue spirulina: “disgusting but disguised in the smoothie.”
nutrition
With it
No coffee
“I don’t take coffee. I would maybe drink a green tea once in a while.”
nutrition

day

Practice days
Tennis practice
after breakfast: “And then I would have to go practice tennis.”
fitness
Days off
Outdoors and active anyway
swimming in the sea, biking, hiking, running, and other sports: football, basketball, padel or ping pong.
fitness

evening

End of the day
Sauna or ice bath to unwind
“Once I’m done with the active part of the day, when comes the chilling part. I would possibly take a sauna or an ice bath before unwinding for the day.”
cold & heat recovery

any time

Through the day
Prayer book and conscious breathing
he carries an Orthodox Christian prayer book for when he wakes, before sleep and before meals, and trains conscious breathing.
focus

free · weekly · one email

the best protocols,
in your inbox.

one real protocol a week, sourced from the people we track. free, no spam.

free. unsubscribe anytime. privacy

more routines.

andrew huberman

neuroscientist · huberman lab

daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.

see the habits