Jonny Wilkinson’s Peak Performance: Supplements And Secrets

Rugby legend Jonny Wilkinson is no stranger to high pressure, intense physical demand, or the emotional rollercoaster of elite sport. But nearly a decade on from his retirement, the former England fly-half’s approach to peak performance looks very different. Less about brute force, more about balance. Wilkinson’s wellbeing philosophy is rooted in self-awareness, gut-brain health, and a deep respect for mental wellbeing.

In honour of Mental Health Awareness Week, we caught up with Wilkinson to explore the daily rituals, supplements, and state-shifting practices that keep him grounded - and why slowing down might be the greatest power play of all.

The supplement stack that supports it all

When it comes to supporting his wellbeing, Jonny Wilkinson keeps things functional and focused. "I eat enormous amounts of vegetables, especially green leafy ones, and I need a fair amount of protein for my activity," he explains. To meet his needs, he supplements with a high-quality greens powder and a plant-based protein powder - particularly useful when he's on the move.

But the real cornerstone of his routine? His One Living health shots - a range of functional formulas Wilkinson helped develop that deliver bioavailable vitamins, minerals, and postbiotics. “They look after so many things: energy, brain health, immunity, recovery - and really bring the body together,” he says. “I definitely love a good, naturally sourced omega-3 too.”

Wilkinson also incorporates dynamised water from the AEQUIL range - a new category of energetic hydration that's gained popularity among high-performance circles. “I’m a fan of the AEQUIL range,” he says, hinting at a broader belief in the body’s subtle energetic systems. Founder of AEQUIL, Frederic Roscop, takes the approach that true wellbeing is not the absence of disease but the harmonious integration of physical, emotional, and energetic health.

The gut-brain connection: how it changed everything

Wilkinson is passionate about gut health - but this wasn’t always the case. His interest sparked around 2014, shortly after retiring from rugby. “I was delving deep into my mental health, striving intensely to heal, recover and transcend my struggles,” he says. “I came across explanations of the gut as one of the body’s main intelligence centres. It fascinated me.”

His wife, Shelley, was studying nutrition at the time and shared his curiosity. Together, they began experimenting with fermented foods in their kitchen - from kefir and kombucha to kimchi and sourdough. “This direct, first-hand experiential journey opened a door into a deeper dimension of what it may mean to be well… it completely changed how I view the body, the mind and life itself.”

That exploration would eventually inspire One Living, his wellbeing brand, built on the principles of nourishment, function and connection. A philosophy that blends science with spirit and places the gut-brain axis front and centre.

Johnny Wilkinson's daily rituals for a healthy gut and a calm mind

When it comes to maintaining gut health, Wilkinson doesn’t rely on a single supplement. Instead, he layers a variety of habits and whole-food rituals into his day.

“I drink One Living kombucha and water kefir, and get postbiotics into my diet through our health shots - specifically the gut shot,” he explains. “I keep my fibre intake very high with huge variations of fruit and vegetables. I eat fresh, cook from raw, and avoid ultra-processed foods as much as I can.”

He’s also mindful of refined sugar, staying away from it not out of restriction, but because it simply doesn’t appeal to him. “I’ve never had a sweet tooth,” he says. 

But perhaps the most powerful tool in Wilkinson’s gut-brain toolkit is connection - to food, to self, and to the present moment. “I consume my food through gratitude,” he says. “I take time to enjoy, to chew, and to celebrate each meal and the life that’s on my plate. I also connect with my body as a magical piece of life, not a machine.” Recognising the impact of chronic stress on both performance and wellbeing, Wilkinson prioritises slowness and presence. “I challenge myself to feel and experience every moment. This has absolutely changed my life.”

Grounding practices to reconnect and reset

So what does Wilkinson do when life feels overwhelming? His answer: return to the body. “I tune my awareness to what’s happening within me before I look to the outside,” he says. “I try to recognise when I’m stressed, and see whether I can relax into my challenges instead.”

His toolkit includes slow, mindful forest walks - with a twist. “I let my arms swing completely by themselves,” he explains. “It helps shift my energy from survival mode to a far more creative state.”

Other go-to resets include:

• Two minutes of deep sighing, focusing on a full exhale
• Getting outside in natural daylight
• Going barefoot on grass to benefit from the body’s natural grounding response
• Repeating affirmations and mantras like “I am loved” and “I have the power to respond to anything”

And then, of course, there’s joy. “Following passions and fully expressing myself always brings me back - whether it’s kicking a ball around, playing with my daughter, training, singing, or dancing to music that feels good.”

Related Reading

The Royal Power Of Mother Nature's Medicine For The Princess Of Wales
The Vagus Nerve: The Unsung Hero For Optimising Wellbeing

From striving to surrender: a new relationship with the mind

Since stepping away from professional sport, Wilkinson has undergone a profound transformation in how he relates to his mind. “It used to be a tool for learning and repeating,” he says. “Now I see it as a receiver - something that allows messages from something bigger to come through me.”

This shift has helped him move from control to curiosity, from rigidity to creativity. “Daily life this way is filled with more surprise and magic - and far less conflict and stress,” he explains. He describes it as a kind of surrender: a willingness to not know, to not be certain, and to embrace the unknown as a fertile space of possibility.

“When I was convinced of who I was and how things should be, everything around me felt like a problem. I was on guard 24/7, always trying to prove something. Now I focus on how I turn up in each moment, and everything becomes a possibility.”

The takeaway: performance starts with presence

Jonny Wilkinson’s approach to his wellbeing and subsequent high performance isn’t about hacks or hustle - it’s about deep inner alignment. From his gut-supporting routines to his grounding rituals and spiritual reframing of stress, everything points to one truth: true power comes from presence.

As we honour Mental Health Awareness Week, his message lands with impact. “I do my best to welcome challenges rather than resist them. I revere the unknown rather than fear it,” he says. “This is where the magic lies - not in control, but in connection.”

Shop Johnny Wilkinson's Collection

Aligning With The True Self: The Holistic Vision Of Frederic Roscop And AEQUIL

Read more

Inside David Beckham’s Wellness Routine And Supplement Stack

Read more