LeBron James is entering his 22nd NBA season, and somehow, he looks sharper, faster, and stronger than ever, and now we know his secret.
In the new Netflix docuseries Starting 5, which follows five of the league’s biggest stars during the 2023-24 season, James opens up about the rigorous routine that keeps him in peak shape at 39 years old. Spoiler alert: it’s a lot more than just hitting the gym.
“I’m surprised at myself at this point,” James admits in the series. “I’m not tired … my dedication to my work is a huge part of the reason why I’m still able to play at this level.” And the results speak for themselves: LeBron’s longevity in the game has raised eyebrows and inspired awe, with reporters marvelling at his apparent immunity to Father Time.
Back in 2016, it was rumoured that James spends $1.5 million annually on his body, according to Bill Simmons. While James neither confirms nor denies the figure in Starting 5, he emphasizes that the secret lies more in the time and dedication he pours into his routine. His “biohacking” habits have now become legendary, pushing the boundaries of what it means to be a professional athlete at the top level.
LeBron’s day begins at 6:30 a.m. with a 10-15 minute cold plunge to jolt his system and prep his body. He hits the court for a light warm-up and then takes a crucial noon-to-2 p.m. nap before activating his muscles through stretching, massaging, and core work, all leading up to the 7 p.m. tip-off.
His nutrition is just as disciplined. James keeps his diet clean, avoiding sugars, fried foods, and processed snacks, instead opting for whole, organic options. But he does allow himself a post-game glass of wine, his one indulgence, as noted in the series.
Off-days are sacred for James and his trainer, Mike Mancias. They use these rest days to focus on recovery through cold plunging, red light therapy, and even hyperbaric oxygen treatments. LeBron’s hyperbaric chamber, a futuristic-looking capsule his wife humorously describes as a “coffin-like tube”, helps with blood flow and oxygen restoration. Then there’s cryotherapy, where he endures temperatures as low as -250°F to release endorphins and fight oxidative stress.
For added leg recovery, James relies on the Normatec compression system, a set of high-tech sleeves that inflate to massage his muscles. As Mancias explains, it helps keep LeBron’s legs feeling “recovered and fresh,” an essential for someone whose game is built on explosive power.
Yet, of all the pricey equipment and high-tech treatments, LeBron’s favourite health hack might surprise you: sleep. “Sleep is the best recovery you can have,” he shares, explaining how he limits screen time and keeps his room cool to ensure restful nights. “It’s basically equivalent to putting your phone on a charger,” he says.
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