For a long time, men’s tennis was dominated by “the big three”: Roger Federer, Rafael Nadal, and Novak Djokovic. But while Federer and Nadal have retired, Djokovic is still going — and giving younger players a run for their money.
At 38, Djokovic plays in Grand Slams alongside the next generation of men’s tennis stars, including 22-year-old Carlos Alcaraz, Jannik Sinner, 24, and Taylor Fritz, 28. And they’re yet to break his 428-week streak as World No. 1 in the ATP rankings.
Djokovic has a physical (read: exhausting) style of play, and the Serbian “very much” credits his famously disciplined diet — no dairy, gluten, or refined sugar — for his energy, longevity, and resilience.
“I wouldn’t say it is the sole thing standing as the secret of my success, but it’s right up there,” Djokovic told Business Insider.
But the 24-time Grand Slam Champion and Olympic gold medallist is very much an advocate of finding what works for you, rather than being prescriptive.
He said he has learned the benefits of eating whole foods and understanding how produce is sourced and prepared, as well as the importance of managing sleep, stress, emotions, hydration — “all of these aspects of wellness and wellbeing.”
“But there’s no such thing as perfection,” Djokovic said, “and I think if you tick all the boxes, then you enrich your life and you feel better, whether it’s in your private life or professional life.”
The next step in achieving longevity is working out how those basics apply to your body, lifestyle, and needs, he said, then you can start tweaking the fine details.
In an interview via Cob, a sorghum snack aimed at those who can’t eat corn that Djokovic co-founded, he shared the lifestyle choices he thinks have kept him on the court.
Discovering he’s gluten intolerant
Growing up, Djokovic’s family ran Italian restaurants, so gluten was a huge part of his diet.
When tests showed a gluten intolerance, it was a “big blow,” he said: “I hadn’t even heard of gluten before 2009.”
His doctor advised cutting out sugar and dairy, too.
“Within three months of taking out gluten, dairy, and refined sugar, I felt tremendous change and kind of never looked back,” Djokovic said. “I can have it here and there, but I still do have mild intolerance. So I try to keep to the gluten-free diet as much as I possibly can.”
Breathing and sleeping better
Before he changed his diet, Djokovic struggled with congested sinuses, and he didn’t sleep well, either.
“I had respiratory issues that were affecting my fitness on the court — I was retiring matches early on in my professional career and I didn’t understand why that was the case, because I was always very dedicated,” he said.
Djokovic also struggled with pollen allergies, which made it harder to sleep during certain times of the year. Cutting out gluten and dairy drastically improved his breathing and sleep, which in turn boosted his recovery.
“I instantly felt a huge surge of great energy and vitality,” he said.
It was an upward spiral: “When you are able to breathe properly and you don’t feel like you have a congested air system, then obviously you breathe better, you play better on the court, you have more fitness, more energy, you sleep better,” Djokovic said.
Prioritizing emotional health
Working on the mental and emotional side of performance is, Djokovic said, “a never-ending process.”
But he has worked to learn more about himself and improve his personal relationships, which has benefited his sport.
“We are all one connected system,” Djokovic said. “We can’t separate our emotions and the mental side of things when we are, in my case, a professional tennis player entering the court. I can’t put aside what’s happening in my private life.”
Djokovic said he also learned to use mindfulness to de-stress and take care of his mental and emotional health.
“It’s really a holistic, multidisciplinary approach,” Djokovic said. “I would say it’s really all connected in terms of the body and mind and soul.”
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