It has been five years since Mike "The Miz" Mizanin sat down with Muscle & Fitness to peel back the curtain on his WWE 24 documentary, an introspective look at a career that defied the odds. Back in 2025, many wondered how much gas was left in the tank for the man who had already conquered every peak in professional wrestling. Today, at 45, The Miz is not merely surviving; he is thriving, balancing a Hall of Fame-worthy wrestling career with a demanding television schedule that includes the physically grueling reboot of American Gladiators.
Time moves at a frantic pace for the "A-Lister," yet he remains a portrait of consistency. In an era where many of his contemporaries have retreated into retirement, The Miz has found the secret to sustainable, elite-level performance. He is no longer just a performer; he is a veteran statesman, a mentor, and a master of time management.
A Legacy Etched in Stone: The Unrepeatable Feat
While The Miz currently navigates a chaotic rivalry with the enigmatic Danhausen in WWE, his historical footprint is already firmly cemented. He remains the only professional wrestler to ever defend a world title against John Cena at WrestleMania. With the "You Can’t See Me" star officially retired, this specific entry in the history books is closed forever—a permanent testament to The Miz’s status as a top-tier antagonist.
However, where others might see a signal to exit, The Miz sees a mandate to lead. Having learned the art of the industry from titans like Triple H, Shawn Michaels, Randy Orton, and John Cena, he feels an acute responsibility to pass the torch.
"When I was coming up, I learned from the best," The Miz tells Muscle & Fitness. "The best of the best. I got taught by Triple H and Shawn Michaels. Now, those legends have stepped away, and the landscape has shifted. I want to show the newer wrestlers exactly what I learned from them. It’s about ensuring the craft doesn’t just survive—it evolves."
The Efficiency Paradigm: Staying in Peak Shape at 45
For the uninitiated, the assumption is that a wrestler of The Miz’s stature spends six hours a day under a squat rack. The reality is far more calculated.
"I don’t like working out," he admits, with the brutal honesty that has become his trademark. "A lot of people say they are always in the gym, but I have better things on my mind. I’m a big proponent of finding the tools you can utilize that will allow you to be the best version of yourself without living in the weight room."
This philosophy is born of necessity. Moments after our Zoom call, he is checking out of a hotel to fly to a set to film American Gladiators. For a man whose life is a sequence of transit hubs and television studios, the efficiency of "calories in versus calories out" is the only metric that matters.
The Macro Breakdown
When he is in a dedicated "lock-in" phase, The Miz adheres to a disciplined 2,600-calorie daily intake. At 221 pounds, he prioritizes protein, ensuring he hits the gold standard of one gram of protein per pound of bodyweight to maintain his muscular frame while avoiding the inflammation that comes with excessive, unnecessary bulk.
His cardiovascular routine is equally practical. "I like to hit the incline treadmill for 30 to 40 minutes," he says. It is a choice driven by accessibility—most hotels worldwide have a treadmill, meaning there is no excuse to miss a session. By choosing low-impact, high-intensity incline walking, he protects his knees and hips—the most precious assets of any veteran wrestler—while maintaining a cardiovascular engine that can sustain a 20-minute main event match.
Tactical Recovery: The Floss Band Methodology
A key component of The Miz’s longevity is his commitment to pre-workout preparation. He is a vocal proponent of "flossing"—the practice of using heavy-duty rubber compression bands to wrap joints and muscles before training.
"It’s basically a rubber band, and you wrap it around your leg really tight, and then stretch," he explains. For those unfamiliar with the science, flossing creates a temporary occlusion, restricting blood flow to the limb. When the band is released, there is a "rebound" effect that flushes the area with fresh, nutrient-rich blood, essentially acting as a mechanical massage for the fascia.
"I do squats in them," he shares. "That gets my legs ready to go. I do flossing before and after my workouts, and I’ve found this has helped a lot with recovery, too. It’s a game-changer for someone who has been bumping in a ring for two decades."
The Cold-Sauna Protocol: A Professional Wrestler’s Secret Weapon
Consistency is the defining trait of The Miz’s WWE tenure. He rarely misses time due to injury, a statistical anomaly in a profession defined by wear and tear. His secret? A rigid, science-backed recovery routine centered on thermal contrast therapy.
"I would always recommend cold plunges—you’re gonna need it—and maybe get into the sauna right after," he advises.
The physiological benefits are twofold. The cold plunge serves as an immediate anti-inflammatory agent. As the body enters the icy water, the heart pumps blood more efficiently to core organs, while the brain releases a flood of endorphins that act as natural, non-addictive painkillers.
Following this with the sauna creates a vasodilation effect—the blood vessels expand, allowing oxygenated blood to flood the muscles that were just compressed by the cold. This cycle facilitates the removal of metabolic waste products, such as lactic acid, and promotes muscle relaxation. For a traveling athlete, this protocol acts as a "reset button" for the nervous system.
Balancing the A-List Life: Mentorship and Family
Behind the persona of the arrogant, microphone-wielding superstar is a man deeply committed to his role as a father and husband. Reflecting on his years on the road, The Miz emphasizes the importance of intentionality in personal relationships.
"Put the phone down," he urges. "Have a conversation with your wife. If she’s talking, you need to be listening. That is how you stay grounded when the rest of the world is telling you that you’re a star."
This grounded nature is what makes him such an effective mentor for the next generation of WWE talent. The Miz isn’t just looking to maintain his own spot; he is looking to build the structure for those who will follow him.
"I want to teach them the lessons I had to learn the hard way," he says. "We should always be passing it down. That’s the only way the business stays alive. If I can teach a younger wrestler how to protect their body, how to read a crowd, and how to balance their life so they don’t burn out by age 30, then I’ve done my job."
Implications for the Industry
As The Miz continues to balance the high-octane demands of American Gladiators with the weekly rigors of SmackDown, he serves as a living blueprint for the modern athlete. He has successfully transitioned from the "young upstart" to the "seasoned veteran" without losing his relevance or his physical edge.
His career trajectory suggests that the future of professional wrestling isn’t just about high-flying maneuvers or Herculean strength—it is about the intelligent application of recovery, the mastery of sustainable nutrition, and the wisdom to know when to push and when to preserve.
For those watching, The Miz is more than just a performer on the USA Network or a face on Netflix; he is a masterclass in professional evolution. Whether he is in the ring with a rising star or in the gym with a pair of floss bands, he remains, in every sense of the word, "Must-See."
The Miz can be seen on WWE SmackDown on the USA Network in the U.S, and on Netflix internationally, while American Gladiators can be streamed via Prime Video.
