Even nearing 40 years of age, LeBron James doesn’t look like he’s considering slowing down. The way he’s still in top shape and performing at such a high level is a rarity in sports. Few athletes thrive into their late 30s, yet LeBron is doing it as he approaches 40.
There are clear factors that help LeBron succeed at this stage. While many claim he was just born a freak of nature, the way he takes care of his body is what truly sets him apart. So, how does he do it? According to NBA expert Bill Simmons in 2016, it takes an astonishing $1.5 million a year.
But it’s not just the money, it’s the science. LeBron follows an intense biohacking routine that he invests time in passionately. Netflix’s new docuseries “Starting 5” hints at this routine, and an X user, Ben Smith, has helped break it down for fans.
Nutrition
In addition to common practices like stretching, massage, and strengthening core muscles, LeBron’s approach to fitness includes a strict diet. He goes heavy on carbs while cutting out sugar, explaining that athletes burn huge amounts of calories, especially during playoffs. That’s why carbs are essential.
On the flip side, LeBron minimizes sugar since it slows his recovery process. He allows a bit of sugar during the regular season but avoids it during playoffs, when recovery is more crucial.
Cut out sugar, go heavy on carbs and hydration for performance.
• Breakfast: Egg white omelet with smoked salmon + gluten-free pancakes with berries
• Lunch: Whole wheat pasta, salmon, and vegetables
• Dinner: Chicken parm with a rocket salad + a glass of Cabernet pic.twitter.com/JmuWDHeXBX
— Ben Smith (@bensmithlive) November 3, 2024
Recovery Using Advanced Methods
All the training would be ineffective if his body couldn’t recover. Recovery is key, and LeBron and his trainer know it well.
“Off days are vital,” says James’ trainer Mike Mancias. “Off days give us an opportunity to work on the body.”
For muscle recovery, LeBron uses cold plunging to reduce swelling, red light therapy for cell repair, a hyperbaric oxygen chamber to enhance tissue healing, and cryotherapy, where he’s exposed to very cold temperatures to reduce inflammation and pain faster than an ice bath.
• Cryotherapy
LeBron uses a cryotherapy chamber to replicate the therapeutic effects of an ice bath—reducing inflammation and pain—in significantly less time.
You stand in a chamber where gasified liquid nitrogen cools the air around you to as low as -200°F. pic.twitter.com/A01K1puPnP
— Ben Smith (@bensmithlive) November 3, 2024
Sleep Optimization
LeBron doesn’t compromise on sleep. He turns off all electronics and sets the thermostat low to ensure quality rest. While he admits he doesn’t get perfect sleep every night, he aims to get as much as possible.
“If you try to get the most sleep that you can get, that’s the only way that you’re going to get back to 100%.”
His most important recovery pillar: sleep
Sleep is crucial for LeBron’s recovery. He’s well aware of this and aims for 12 hours of sleep each night.
He typically takes naps several times a day—on flights or between training sessions.
When it comes to his sleep environment ↓ pic.twitter.com/tMCIwVyQhP
— Ben Smith (@bensmithlive) November 3, 2024
These biohacking techniques offer a glimpse into LeBron’s dedication to staying at the top of his game. There are probably even more methods we haven’t uncovered yet. But given his remarkable performance at almost 40, it’s clear he prioritizes his body in ways few others do, investing heavily in time, money, and resources.
