Highlights: 

  • Various lifestyle factors, including maintaining blood pressure levels, avoiding excessive alcohol, and using the sauna can reduce the risk of Alzheimer’s for everyone. 
  • Hemsworth does a lot of meditation and breathwork and focuses more on endurance exercise rather than muscle building. 
  • He avoids screens and reads books before bed to get better sleep and spends more time engaged with his family. 

While filming the 2022 National Geographic series Limitless with Chris Hemsworth, which streams on Disney+, Chris Hemsworth found he is 8 to 10 times more likely to develop Alzheimer’s disease due to having two copies of the APOE e4 gene. 

“You’re constantly thinking you’re going to live forever, especially as a young individual,” Hemsworth said on the show. “Then to be told that this might be the thing that might take you out was like, whoa—it kinda floored me.”

However, longevity expert Peter Attia, M.D., who is also featured in Limitless, told Hemsworth that there is a chance the world-famous Australian actor will not develop Alzheimer’s. It’s like a gamble; there’s a chance anyone can develop it, even with zero copies of the APOE e4 gene, and that chance increases with age. 

The best we can do is reduce our chances of developing Alzheimer’s, and it is never too early to start. According to the CDC, reducing the risk of Alzheimer’s entails making healthy lifestyle choices:

  • Prevent and manage high blood pressure. 
  • Manage blood sugar levels. 
  • Be physically active. 
  • Quit smoking. 
  • Avoid excessive alcohol consumption. 
  • Prevent and correct hearing loss. 
  • Get enough sleep. 

Dr. Attia adds, 

  • Brushing and flossing to reduce inflammation of the body and brain. 
  • Sauna use, which research shows reduces the risk of Alzheimer’s by 65%. 
    • Four 20-minute sessions per week at 180 F° or hotter seems to work best. 

Hemsworth’s 4 Longevity Habits 


(Image: Steve Chee, Men’s Health) Chris Hemsworth. His forearm tattoo displays the first letter of his own, his wife’s, and his three kid’s first name. 

“It was a good kick in the arse and a reminder to do whatever is in my power to give myself the best fighting chance,” said Hemsworth on learning of his genetic risk for Alzheimer’s. “Whatever work I’m doing for my brain health benefits the rest of my body—we turned it into a positive.”

Mindfulness and Exercise

In an interview with Men’s Health, Hemsworth said he now prioritizes brain health. 

“Lately I’ve really felt the importance of taking time for yourself without any outside voice or stimulation and making time for stillness… I do a lot of meditation and breath work mostly during sauna and ice bath routines,” he says. “For me, my favorite mindfulness work comes from the immersion in physical activities that allow me to be fully present and force me out of my head and into my body, in particular surfing.” 

Clearing the mind of unnecessary thoughts can help with reducing stress, which is linked to brain inflammation and neurodegenerative disorders like Alzheimer’s. By spending time alone and participating in activities that distract the mind, it may be easier to expel stress-provoking thoughts. Practicing mind-clearing techniques could in turn mitigate Alzheimer’s risk. 

Hemsworth has also shifted his workout routine, telling Men’s Health, 

“My weight fluctuates a lot due to differing roles and also my own interests in regards to challenging my body in different ways… I’m lifting less frequently than I was and I’m incorporating more cardio and endurance workouts which I much prefer than heavy body-building style sessions.”

Exercise, particularly aerobic exercise — encompassing cardio and endurance workouts — is associated with reducing cognitive impairment and dementia risk. Doing cardio can help with increasing blood flow to the brain, nourishing the brain while promoting neurogenesis, which brings about new connections in the brain. By doing so, aerobic exercise seems to prevent the brain from atrophying. 

Sleep and Social Connection

Hemsworth now prioritizes good sleep, saying,  

“I have a more consistent approach to my sleep… Try to stay off screens an hour before bed and read most nights definitely helps. In addition, focusing on not being attached to every thought and be the observer to the noise, when possible, just stepping back from the internal chatter.”

During deep (slow-wave) sleep our memories are consolidated and proteins called beta-amyloid are removed from the brain as waste. Some scientists believe that getting adequate slow-wave sleep can prevent the accumulation of beta-amyloid and the development of Alzheimer’s. Following a regular sleep routine and reducing stress and anxiety can help with falling into undisrupted deep sleep. 

In speaking with Dr. Attia on the Drive podcast about finding out about his risk for Alzheimer’s, Hemsworth said,

“It made me think about my kids and how they’re growing up and things are changing so dramatically, and I want to sit, I want to soak it in… I don’t want to be in a sprint anymore. I want to be right here and appreciate everything that’s in front of me.”

While cherishing the time we have with loved ones is a must, social participation in midlife and late life is associated with 30-50% lower risk of dementia. By engaging with his family, Hemsworth, 40, is likely forming memories he will want to hold on to, preserving his brain’s capacity to do so.

Diet Matters Too 

Information on Hemsworth’s usual diet is lacking. Of course, there is plenty of information on how he ate while maintaining his physique for playing the role of Thor in the Marvel films, but he likely does not maintain this diet normally. However, it can be assumed that he eats a somewhat healthy diet, as poor dietary choices have been linked to Alzheimer’s disease. 

Aside from our diet indirectly influencing our blood pressure and blood sugar levels, it can also influence the oxidative stress and inflammation that underlie Alzheimer’s. Eating foods rich in antioxidants and anti-inflammatories may therefore be beneficial. Scientists are currently investigating diets like the Mediterranean diet and the ketogenic diet for the treatment of Alzheimer’s.