Luke Hemsworth’s Recovery Formula Involves a Wolverine Peptide Stack and PRP Injections

It’s not easy having Chris Hemsworth as your younger brother. “He has a superhero gene,” says Luke Hemsworth, 45, from his hotel room in Melbourne. “It’s not fair. We’re always, all of us, playing catch up with that guy."But big bro is all smiles, buoyant even, as we catch up about his role as the “fundamentally terrible” Landry in The Terminal List: Dark Wolf, the second series of the Navy SEAL thriller starring Chris Pratt. Top of the agenda is how he got in such good shape for season two. “The idea was that actually, as he got fitter and bigger and more intimidating, that was a sign that he was unraveling as a male,” Hemsworth says. So any special personal trainer sent by the studio? A rigid diet to follow? “I mean, I’m incredibly active,” he says, explaining that it wasn’t all that hard for him to bulk when he already does multiple hours of physical activity a day, between weightlifting, surfing, and cardio.Usually, you’ll find him working out alongside his brothers Chris and Liam, and his best friend Hutch (Craig Hutchison) in Byron Bay, where they all live in nearby houses. “The group-style training that we do is very competitive, where we pit against each other, and then the Muay [Thai] sessions have been amazing.”Again, when Thor is your brother, it can feel like the fight is stacked against you. But, “we’re connecting, and we’re learning how to take a punch and take a kick,” says the elder Hemsworth. “It creates camaraderie."Below, Luke Hemsworth told GQ about a few of his day-to-day rituals, from morning surf to hid preferred peptide stack.Caffeine allowance“Coffee I allow myself. It’s more of a mental health ritual. I’ll whip cream with a little hand buzzer, make it all fluffy. And then the long black with the Americano over the top of that. I’ll do two or three a day.”Morning surf“The dream growing up was to live close enough to the beach that I could walk to the surf... when the surf is good, I’m surfing most days. For me, the benefit is mental. When I’m not surfing, I really feel it. I just really get lost without it. Usually in the morning, there’s a window from sun-up till about 10, 11.”Training with the boys“My garage has been completely converted [into a gym], and we have a little outside area as well. Between all of us [brothers and Hutch] there’s a gym in everyone’s house, and invariably every single day we’ll be doing something. Hutch has Monday sessions up at his house, which is like a big circuit session. We’ve started doing a Muay Thai session there on a Friday. But it’s more like a men’s health group.”Daily deadlifts“I had a trainer, Brad Whitehead, who’s an ex-bodybuilder. I was very specific about [how] I just want to look like an old-school bodybuilder. So heavy weights, lots of low reps, classic big compound movements. I started deadlifting like 140 kilos. Three sets of 10 at 140, five days a week. The heavyweight stuff is not long; 30 to 40 minutes.”Cardio every day“I’ll walk the dogs. I’ll sit on the treadmill for a while, I’ll sit on the Peloton for a while. I’ll just mix it all in. I’ll sit on the treadmill or walk, usually with a vest on, 20 pounds.”Peptide stack“I was playing around with peptides—BPC-157 and TB-500. It was more about recovery, because I’m becoming an old man. It’s crazy how much it helps.”[Editor's Note: BPC-157 and TB-500 have not been approved by the FDA for human use.]Relaxed diet“It’s pretty much a regular diet. The thing that I’ll do is just lower my carbs... focus on protein. Lots of salad to keep the fiber, keep you feeling full. It’ll be steak and salad, and my wife and I sort of cook together, I’ll do the meat and she’ll do the salads, baked cauliflower and stuff.”PRP“I’ve done some PRP a couple of times into the [knee] joint. On my right in particular, which gives me a couple of months of alleviation because there’s some osteoarthritis, some meniscus stuff.”Occasional pints“If I do drink, then I’ll have a proper night, but I’m not an everyday sort of guy. Beer is definitely a weakness here.”A strict sleep routine“If I’m awake after 10 p.m., I’m in all sorts. I will be asleep. I’ll be in bed, I reckon, quarter past 9 with my book, 10 p.m. done. I’m usually awake at 5:30. I’ll get up, and I’ll go to the beach. I’ll take the dogs to the beach, walk the dogs, and get all that sunlight in the morning.”A version of this story originally appeared in British GQ.