Chris Hemsworth Habits For Peak Performance and Longevity
Periodic Table of Habits
Filters & Legend
Impact:
Effort:
Category:
Impact
High
Medium
Low
Effort
High
Medium
Low
Categories
Low Effort
Medium Effort
High Effort
High Impact
No low effort habits
2
PS
Post-Workout Sauna Sessions
3
8N
80/20 Nutrition Rule
20
FM
Functional Movement Training
1
IB
Ice Baths for Recovery
4
FB
Functional Bodyweight Circuits
5
TA
Timed Assault Bike Sprints
6
SM
Structured Meal Timing
16
WS
Workout Supersets
Medium Impact
7
BS
BCAA Supplement Protocol
9
TM
Theragun Muscle Therapy
12
FR
Foam Rolling Routine
13
MM
Morning MCT Oil Routine
14
HB
Hot Bath Recovery
15
MC
Mindful Cheat Meals
19
EM
Evening Magnesium Supplement
22
OM
On-Set Micro-Workouts
23
FO
Family Outdoor Activities
8
Sa
Surfing as Active Recovery
10
1I
16:8 Intermittent Fasting
17
AF
Air Fryer Meal Prep
18
Bi
Breathwork in Sauna
21
CM
Cold Morning Showers
11
CS
Combat Sports Conditioning
24
WM
Weekly Meal Variation
Low Impact
No low effort habits
No medium effort habits
No high effort habits
Ice Baths for Recovery
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Effort:
#Health
Regular morning ice baths lasting 3 minutes to reduce muscle soreness, boost mood, and improve immunity. Enhances stress resilience through controlled exposure to cold.
Post-Workout Sauna Sessions
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Effort:
#Health
15-20 minute sauna sessions after training to promote muscle recovery and cardiovascular health. May reduce cognitive decline through heat stress adaptation.
80/20 Nutrition Rule
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#Health
Maintains strict diet 80% of time while allowing 20% for indulgences like pizza or ice cream. Balances discipline with psychological sustainability.
Functional Bodyweight Circuits
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Effort:
#Health
High-rep bodyweight workouts (e.g., 1,000 reps of squats/push-ups) to build functional strength and mobility. Focuses on movement quality over heavy weights.
Timed Assault Bike Sprints
Impact:
Effort:
#Health
High-intensity interval training using assault bike for metabolic conditioning. Typically done in Tabata format (20s sprint/10s rest).
Structured Meal Timing
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Effort:
#Health
Eats 8 meals daily (every 2 hours) totaling 4,500 calories. Includes protein shakes between whole food meals for constant nutrient flow.
BCAA Supplement Protocol
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Effort:
#Health
Consumes branched-chain amino acids during/post-workout to aid muscle recovery. Often combined with vitamin C for immune support.
Surfing as Active Recovery
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#Health
Uses surfing sessions to combine cardio with mindfulness. Provides low-impact movement and mental reset.
Theragun Muscle Therapy
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Effort:
#Health
Uses percussion massage device daily to release muscle tension. Focuses on major muscle groups used during workouts.
16:8 Intermittent Fasting
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#Health
Time-restricted eating window aligned with filming schedule. Typically fasts 16 hours with first meal at lunchtime during shoots.
Combat Sports Conditioning
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#Health
Incorporates boxing pads, Muay Thai, and wrestling drills. Uses 15-minute cardio boxing sessions for HIIT.
Foam Rolling Routine
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#Health
Daily myofascial release using foam roller. Focuses on legs and back to maintain mobility.
Morning MCT Oil Routine
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Effort:
#Health
Consumes MCT oil with black coffee upon waking. Provides quick energy without digestive load.
Hot Bath Recovery
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#Health
Post-workout hot baths with Epsom salts. Often alternated with cold plunges for contrast therapy.
Mindful Cheat Meals
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#Health
Scheduled indulgences like burgers or dark chocolate. Maintains 80/20 ratio to avoid dietary burnout.
Workout Supersets
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#Health
Combines exercises like squats with battle ropes. Minimizes rest periods for metabolic effect.
Air Fryer Meal Prep
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#Health
Uses air fryer for quick protein cooking. Makes chicken and veggies easily portable for set.
Breathwork in Sauna
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#Health
Practices controlled breathing during sauna sessions. Combines heat therapy with mindfulness.
Evening Magnesium Supplement
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Effort:
#Health
Takes magnesium/zinc supplement before bed. Supports muscle recovery and sleep quality.
Functional Movement Training
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Effort:
#Health
Emphasizes rotational moves like sit-throughs. Improves core stability for stunt work.
Cold Morning Showers
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#Health
Starts day with brief cold exposure. Activates sympathetic nervous system for alertness.
On-Set Micro-Workouts
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Effort:
#Health
Does 5-minute bodyweight circuits between takes. Maintains pump and focus during filming.
Family Outdoor Activities
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Effort:
#Connections
Prioritizes surfing/hiking with kids. Combines bonding with physical activity.
Weekly Meal Variation
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Effort:
#Health
Rotates protein sources (beef/chicken/fish) daily. Prevents taste fatigue from repetition.
