The Petra Routine
The Hollywood Routine Series
The Petra
Resilient. Purposeful. Beautifully whole.
She survived the unimaginable. She rebuilt herself — and then dedicated her life to rebuilding others. Petra Němcová is not just one of the world's most iconic supermodels. She is a humanitarian, a survivor, and a woman who has understood more deeply than most what it truly means to inhabit a body with gratitude, purpose, and care.
The Mission
"Weight management is a serious issue that affects all of our lives. It is my mission to help educate, inspire, and provide everything you need to change your life for the better — for health and happiness." — Gregory Joujon-Roche, alongside Petra Němcová on A Model Life, TLC 2007
A Model Life · TLC · 2007
Petra Němcová
Six aspiring models. One New York City loft. Eight weeks navigating the real pressures of the fashion industry. Petra brought Gregory Joujon-Roche in not to make the girls thinner. But to make them healthier, stronger, and free from the fear that the industry had taught them to carry in their bodies.
The System
The 4 Elements of Her Routine
01 — Mind & Spirit
Petra survived the 2004 Indian Ocean tsunami — clinging to a palm tree for hours, losing the man she loved, sustaining serious injuries. She emerged with a clarity that most people spend a lifetime searching for: the body is not an object to be judged. It is a miracle to be cherished.
Your practice: Each morning, place one hand on your heart and say one true thing about what your body has carried you through. Not how it looks. What it has survived, built, created, and endured. Start there.
02 — Power Food
Petra stopped extreme dieting long ago — replacing restriction with a balanced, plant-forward approach that nourishes the body deeply without drama. Her rhythm is simple: greens in the morning to alkalise and energise, minerals in the evening to restore and recover. No alcohol. No extremes. Just real food, chosen with intention.
The rule: Greens first thing — every morning without exception. Plant-forward throughout the day. Mineral-rich foods in the evening. No alcohol. Eat to nourish from the inside out.
03 — Cleansing
Petra's cleansing approach restores what modern living takes away: gut ecology, alkalinity, bone density, immune resilience, and the deep cellular nourishment that makes a woman look and feel genuinely well. Alkalizing Super Greens every day. Calcium Complex in the evening. Fat Burning Lemonade during training.
Daily non-negotiables: Warm lemon water upon rising. Alkalizing Super Greens every morning. Fat Burning Lemonade during training. Calcium Complex and Omega-3 with dinner. Sleep as a non-negotiable pillar.
04 — Exercise
Movement as celebration — not punishment. The Petra approach to exercise is grounded in joy and respect for the body. The One Body One Life® training program builds lean functional strength, cardiovascular health, and the kind of physical confidence that comes not from a number on a scale but from knowing what your body is genuinely capable of.
The focus: Lean functional strength. Cardiovascular endurance. Yoga, Pilates, or mindful movement for flexibility and nervous system restoration. Movement that brings energy and joy.
Greens in the Morning · Minerals at Night
Her Sample Day of Eating
Plant-forward · Alkalising · Mineral-rich · No alcohol · No extremes · Nourish from within
Breakfast — Greens First
Glass of warm water with squeezed lemon
Alkalizing Super Greens in 12oz water
Green smoothie — spinach, banana, spirulina, almond milk, 1 tbsp almond butter
1 Omega-3 oil · 1 Multi-vitamin
Fat Burning Lemonade during training
Morning Snack
Raw organic almonds & walnuts
1 green apple
Green or herbal tea — no milk, no sweetener
Lunch — Plant Bowl
Roasted vegetable & quinoa bowl
Avocado · chickpeas · dark leafy greens
Pumpkin seeds · sunflower seeds
Tahini & lemon dressing
1 Omega-3 oil
Afternoon Snack
Nutrition Complete protein shake
½ cup berries · 8oz coconut water
1 tbsp flax seeds
Dinner — Mineral-Rich
Grilled wild salmon or lentil & vegetable stew
Steamed dark leafy greens — kale, chard, spinach
½ cup quinoa with flaxseed oil
Pumpkin seeds & sesame seeds
1 Omega-3 oil · 1 Calcium Complex
Evening — Restore
Calcium Complex & magnesium
Chamomile or ashwagandha tea
Nutrition Complete protein shot in 4oz water
Minerals at night. Sleep as medicine.
Beyond the Runway
After surviving the 2004 Indian Ocean tsunami, Petra Němcová founded the Happy Hearts Fund — rebuilding schools and futures in disaster-affected communities around the world. A healthy body is not an end in itself. It is the foundation from which you show up for others, for your purpose, and for the life you were given.
Test, Don't Guess
Know Your Body First
The One Body One Life® approach taught us that food is information. Before building your routine, know your baseline — your hormones, your gut health, your toxic load, your mineral levels. That's where real transformation begins.
What Years of Restriction Do to a Woman's Body
The fashion industry's relationship with food creates depleted bone density, disrupted hormones, compromised gut health, chronic inflammation, and a metabolism that has learned to hold on to everything. The path back is not another diet — it is targeted testing, intelligent supplementation, and a nourishment-based approach that rebuilds the body from the inside out.
Start with the 6 Repeat Offenders: Wheat · Dairy · Eggs · Corn · Soy · Peanuts. Eliminate for 7 days. Reintroduce one at a time. Notice everything.
OMX Organic
Metabolomics
Measures over 100 metabolic markers revealing how your cells produce energy and where your metabolism may be blocked.
DUTCH Complete
Hormone Panel
Estrogen, progesterone, cortisol and thyroid markers. Essential for any woman whose body has been through restriction, stress, or hormonal disruption.
OAT Organic
Acid Test
Over 70 markers revealing your energy production pathways, nutritional deficiencies, and metabolic efficiency at the cellular level.
GI Map
Stool Test
DNA-based gut analysis identifying bacterial imbalances and digestive markers linked to bloating, malabsorption, and chronic inflammation.
Total Mycotoxin
Panel
Screens for 31 mold-related compounds that may contribute to fatigue, brain fog, and difficulty making progress despite healthy habits.
HTMA
Test
Hair Tissue Mineral Analysis — reveals mineral deficiencies and heavy metal patterns that impair metabolism, bone density, and cellular energy.
From Gregory's A Model Life Gift Bag
Your Power Supplements
"These are your essential supplements — we all need them." — Gregory Joujon-Roche, A Model Life, TLC 2007
Fat Burning Lemonade
Gregory handed Fat Burning Lemonade to every model on A Model Life — because a body that has been under-fuelled needs clean, smart energy support during training, not more restriction. L-Carnitine Tartrate supports fat metabolism, D-Ribose restores cellular energy, and the amino acid blend supports lean muscle repair.
Shop Fat Burning Lemonade →Berberade
A plant-forward diet rich in whole grains, legumes, and natural sugars requires intelligent glucose management. Berberade supports healthy insulin response — so the clean, mineral-rich food Petra eats is directed precisely where the body needs it most. Balanced energy. No crashes. Sustained radiance.
Shop Berberade →Resilient. Purposeful. Beautifully whole.
Build Your Personalized Routine
Get your free routine built around your body, your goals, and your life — delivered to your inbox.
Build My Routine →