Novak Djokovic is lauded for his dazzling tennis game and acute mental resilience on the court, and holds the record for the most weeks spent as world No 1 – 428 of them from 2011 to 2023.
“It doesn’t happen by accident,” the 24-time grand slam champion told the Post.
The 38-year-old Serbian spent much of the first two weeks of July on Centre Court at Wimbledon in London, seeing off rivals including Italy’s Flavio Cobolli and Australian Alex de Minaur, before finally being knocked out by the current world No 1, Jannik Sinner from Italy.
While Djokovic has hinted at retirement soon, he vowed to return to the UK championship “definitely, at least one more time”. He has won Wimbledon seven times, only one short of the record eight held by Switzerland’s Roger Federer, who retired at the age of 41.
Beyond his fixation on marginal gains to enhance his performance, Djokovic is deeply committed to physical and mental wellness.
Some of his practices may seem unorthodox, such as drinking water found in tunnels underneath a pyramid in Bosnia for its healing mystical energy.
He favours trampolines for training and reportedly walks using toe separators to help with balance and strength.
He uses wearable technology, including a Taopatch, which he wore on his chest during the 2023 French Open. The Italian-made device is said to stimulate the central nervous system and administer a version of acupuncture and light therapy. It is meant to treat inflammation and improve posture.
He also uses an “energetic disc” that creates an electromagnetic field around it, which was custom-made for him by a Serbian engineer and doctor. In fact, he “can’t live without” it.
“I often have stomach issues, indigestion issues, when I am nervous. When you place this on a certain part of your body, it creates heat and starts enhancing metabolic functions.
“I put it on that body part for 20 to 30 minutes, and it does its work. I carry it with me whenever I am on a plane,” he said in an interview with GQ magazine six months ago.
Woo-woo perhaps, but whatever he is doing seems to work for him. In 2024, he shocked the world by reaching the Wimbledon final – 26 days after having knee surgery.
“In both my personal life and to stay on top of the sport, I prioritise being consistent and dedicated to my daily wellness practices,” says the father of seven-year-old Tara and 10-year-old Stefan.
“I treat my body with respect and listen to it closely, being open to new technologies, adjusting my training, and placing as much emphasis on recovery and mental health as on performance.”
He also “prioritises recovery through sleep, meditation, proper hydration and emotional grounding”.
Wellness is not just about sport, he stresses: “It’s how I live my life.”
Food plays a huge role in his life on and off the court, especially since he was found to be sensitive to gluten 15 years ago. He eliminated gluten from his diet, avoiding wheat, barley and rye found in many common foods like bread, pasta and cereals.
He also significantly reduced his intake of dairy products and refined sugar, and mostly follows a plant-based diet.
“Back in 2010, when I first went gluten-free, suddenly there was an X-factor. This change in my diet allowed my body to perform the way it was meant to. I found that I enjoyed better sleep, more energy and a lightness on my feet.
“Changing my diet hasn’t just changed my game, it’s changed my life – my well-being,” he says.
Hong Kong-based sports nutritionist Kelvin Hau says that undiagnosed gluten intolerance or sensitivity can significantly hinder an athlete’s performance and overall well-being.
“Common symptoms include gastrointestinal discomfort such as bloating, flatulence, abdominal pain, diarrhoea or constipation,” he says.
“Athletes may also experience headaches, fatigue and difficulty concentrating. These symptoms can disrupt training routines, impair recovery and reduce focus during competition, ultimately limiting athletic potential.”
A medically supervised gluten-free diet can alleviate symptoms, restore energy levels and allow athletes to train and compete at their best, Hau says.
People who do not have gluten intolerance or sensitivity, but avoid gluten anyway, will find doing so “neither improves nor impairs gastrointestinal health, overall well-being or athletic performance”, he adds.
Djokovic’s book, Serve to Win: The 14-Day Gluten-Free Plan for Physical and Mental Excellence, describes how conversation influences the food we eat, and that a negative conversation and bad feelings can strip food of its nutritional energy.
“You must protect your energy, actively choose to surround yourself with the right people, the right habits and learn to say no when needed,” he writes.
“Daily wellness practices of self-awareness and intention-setting are non-negotiables, whether through nutrition, breathing, movement or stillness. Wellness for me is not quick gains, it should be a lasting feeling that benefits body, mind and spirit.”
The confessed foodie loves the cuisine of his native Serbia, where his parents ran a restaurant when he was a child.
“Traditional Serbian food that I grew up with is important to me,” he says.
Djokovic launched his own culinary venture in 2009, the restaurant Novak 1, in Serbia’s capital city, Belgrade.
It offers Balkan specialities such as salads with goat cheese and dry plums, beef kebabs with clotted cream, and Mangalitsa pork sausages, but also has vegan and gluten-free dishes.
Its decor incorporates the champion’s trophies, photos and other memorabilia.
While Djokovic loves going out to eat Asian, Italian and Greek cuisines, his favourite meals are “prepared at home with love and fresh ingredients”.
In 2024, the Aman Resorts Group tapped Djokovic for the new role of its global wellness adviser. He had a hand in designing the Longevity Pathways detoxification programme for the chain, now available at seven Aman hotels, including Amanpuri in Phuket, Thailand.
“The idea that well-being is not just about physical detox, it is about creating sustainable pathways for vitality and self-awareness,” is at the heart of the programme, he says.
It brings together lessons learned and wellness practices from years at the top of professional sport – nutrition, movement, mindfulness and recovery – to support deep renewal.
A three-day session might include a 90-minute clay pot compress oil massage, a sauna with birch leaves used to stimulate the skin, hot and cold hydrotherapy, yoga, mat Pilates, and meditation.
“It’s about helping guests reconnect with their natural rhythm and giving them the knowledge to maintain that long after they leave,” he says.
After the intensity of Wimbledon, Djokovic plans a well-earned holiday and would like to explore more of South America, Africa and Asia.
“The warmth and hospitality in these regions have always inspired me, and I’m especially intrigued by their traditional approaches to wellness and food.”