Justin Roethlingshoefer shares his health and fitness tips for tennis players

I recently caught up with Justin Roethlingshoefer at the Biohackers World Conference in Miami. And when you first meet him, it’s hard not to be inspired. A USA Today best-selling author and former Performance Director at the NHL and NCAA, Justin just radiates energy. Sitting down with Justin is like opening a treasure chest of tips—and he isn’t stingy about sharing.   

Over the last 20 years, Justin has worked with NHL stars, Super Bowl Champions, and Olympians. “I grew up playing every sport possible,” Justin says with a grin. “Skating came almost as soon as I learned to walk. Growing up in Northwest Canada, that was just the way of life.”

But his athletic journey wasn’t without its hurdles. “I was the fat kid,” he admits. “Then I became the anorexic kid. My journey was a rollercoaster, but it taught me early on that your body doesn’t distinguish between mental, physical, emotional, or spiritual stress. It’s all connected, and that realization shaped my approach to health.”

Photo: Justin Roethlingshoefer

Justin’s journey led him to a hockey scholarship in the U.S., where he pursued two undergraduate degrees, a master’s, and postgraduate research on sleep and recovery. “I became infatuated with hyper-personalized health,” he explains. “In the NHL, it wasn’t just about workouts or nutrition. It was about integrating everything—mental performance, recovery, sleep, nutrition—to treat each athlete as an individual.”

For tennis players, Justin’s holistic philosophy resonates deeply. “Whether you’re a junior player aiming for the pro ranks or a senior looking to extend your game, it’s about consistency,” he shares. “My dad told me at 12, ‘Talent will get you noticed, but consistency will get you paid.’ That’s true in hockey, tennis, and life.”

But Justin’s road wasn’t smooth. Battling anorexia as a teenager, he developed obsessive habits that could have derailed his career. “At 16, I weighed 90 pounds,” he recalls. “I was exhausted, crying under my mask during practice, and my joints ached. It was the grace of God and a mentor who believed in me that saved my life. Once I started eating and recovering properly, my body transformed, and I became stronger than ever.”

Photo: Justin Roethlingshoefer

This focus on recovery became Justin’s calling card. “You’re not overtrained; you’re under-recovered,” he emphasizes. “It’s about putting the same intensity into recovery as you do into training. Sleep, nutrition, and intentional recovery habits like stretching, contrast therapy, and hydration are game-changers.”

Justin’s approach extends beyond elite athletes. “Every athlete, even casual players, can benefit from personalized solutions,” he says. “For example, hydration isn’t one-size-fits-all. Half your body weight in ounces of water daily is a start, but add seven ounces for every 15 minutes of intense exercise or sauna time. In Florida’s heat, that’s non-negotiable.”

When it comes to nutrition, Justin keeps it practical. “If your diet has a name, it’s probably not for you,” he quips. “Athletes need a mix of proteins, fats, and carbohydrates. Think of carbs as the kindling, proteins as the logs, and fats as the paper for your fire. It’s about creating sustainable energy.” He recommends three balanced meals and two snacks daily, tailored to each athlete’s needs.

Photo: Justin Roethlingshoefer

Recovery doesn’t stop there. “Cold exposure, like ice baths or cryotherapy, is crucial,” Justin notes. “Add sauna sessions for detoxification and follow up with mobility work to stay loose and ready.”

As someone who has worked with athletes across disciplines, Justin sees universal truths. “In tennis, I’ve noticed players often overtrain and burn out. The key is balance—not between training and recovery but in committing fully to both. Consistency in recovery habits will separate good athletes from great ones.”

Sleep is another cornerstone. “I don’t care what time you wake up; I care what time you go to bed,” Justin says. “Consistency in sleep and wake times improves quality by 40-50%. Three hours before bed, stop eating. Two hours before, stop decision-making. One hour before, eliminate blue light. These simple changes can revolutionize your recovery.”

Justin’s last bit of advice is both practical and philosophical. “Commitment isn’t about saying, ‘I’ll try.’ It’s about doing whatever it takes. That’s how you stand out.”

“Be excellent,” he concludes. “Pay attention to the little details. When you show up consistently, both in training and recovery, you’ll see results. That’s the magic.”

Exclusive Interview [Video]

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Written by Florida Tennis Editor and Publisher Matt Pressman. Photos: Justin Roethlingshoefer. Video: Biohackers World Conference.