Habit Pyramid
10-15 minute cold plunges at 8:45 AM to reduce inflammation and jumpstart recovery. Often paired with cryotherapy sessions for enhanced muscle repair.
8-9 hours nightly sleep with 3-hour afternoon naps, totaling 12 hours daily. Maintains darkness and 68-70°F room temperature for optimal rest.
Egg whites, smoked salmon, and gluten-free pancakes consumed within 90 minutes of waking. Provides sustained energy while avoiding inflammatory foods.
Performs signature chalk toss exactly 1 minute before tip-off. Combines superstition with mental preparation for game focus.
Uses oxygen-rich pressurized chambers to accelerate tissue repair. Typically alternated with cryotherapy in recovery protocol.
Avoids artificial ingredients, fried foods, and processed sugars year-round. Focuses on wild-caught fish and pesticide-free produce.
Consumes specially formulated recovery shake within 15 minutes of final buzzer. Contains 40g protein with fast-acting carbs.
20-minute daily sessions using Calm app's sleep stories. Focuses on breathwork and visualization techniques.
Increases complex carb intake during season (whole grains, fruits) while reducing in offseason. Matches fuel needs to activity levels.
1-2 glasses of cabernet with dinner, never exceeding 5oz portions. Focuses on antioxidant-rich varieties.
Uses pneumatic compression boots for 30 minutes post-workout. Enhances blood flow without taxing cardiovascular system.
Consumes 3 liters of water daily, starting with 1 liter upon waking. Uses electrolyte supplements during games.
30-minute 'floor series' exercises targeting transverse abdominis. Uses resistance bands and bodyweight movements.
Power down all screens 45 minutes before bed. Uses old-school alarm clock instead of phone.
10-mile uphill bike sessions instead of treadmill. Maintains cardio fitness with lower joint impact.
90-second static stretches for each major muscle group. Focuses on hip flexors and hamstrings.
Allows monthly indulgences like Blaze Pizza with 16 toppings. Always paired with protein and vegetables.
Plays 'Rain on Leaves' track from Calm app. Uses directional pillow speakers for immersion.
90-minute pre-game solitude with curated playlist. No interviews or external interactions.
30-minute routine combining lunges, leg swings, and resistance band work. Progressively increases intensity.
