Ben Greenfield's Daily Routine (2025): Biohacking Secrets for Peak Performance

Ben wakes naturally between 5:00 and 5:30 AM, avoiding alarms to align with his circadian rhythm.

Oral Care Routine:

• Oil pulling with Dirt Oil Pulling Mouthwash for 5-10 minutes
• Tongue scraping using the Dirt Tongue Scraper
• Face wash with natural cleanser
• Thorough gargling

Ben's expert tip: "Start your day with oral care to detoxify and stimulate your digestive system early."

Ben drinks 32oz of water enriched with hydrogen tablets and electrolytes.

Morning Supplements:

• Electrolytes (brand unspecified)
• Minerals
• Hydrogen tablets
• Spermidine
• NAD
• Resveratrol
• Glutathione for liver detox and immunity
• Kion Omega softgels (from his own brand)

Ben's expert tip: "Supplementation supports cellular health and energy production throughout the day."

Ben performs 15 minutes of light movement including stretching, foam rolling, or bouncing on a mini trampoline.

Coffee Preparation:

• Kion coffee
• MiCacao tea
• Four Sigmatic mushroom blends

Ben's expert tip: "Sip your coffee slowly during movement to enhance alertness without jitters."

Ben trains fasted around 7:30 AM in his home gym.

Workout Focus:

• Strength training
• Aerobic conditioning

Ben's expert tip: "Listen to your body and adjust intensity based on daily readiness metrics."

Ben breaks his fast with a superfood smoothie rich in antioxidants, protein, and healthy fats.

Typical ingredients include:

• Leafy greens
• Collagen peptides
• Healthy fats like MCT oil or avocado
• Superfood powders

Ben's expert tip: "A nutrient-dense smoothie post-workout accelerates recovery and sustains energy."

Ben dedicates 1 hour in the afternoon for biohacking recovery:

• Hyperbaric oxygen therapy session
• Ice bath plunge at 55-60°F

Ben's expert tip: "This reset session helps maintain peak performance and resilience."

Ben's work routine combines team collaboration with intense individual focus:

Work Session Structure:

• Daily huddle with the Ben Greenfield Life team
• Use of a Kineon red light wrap-around device during the first 20 minutes of office work
• Focused work on writing, research, and content creation
• Strategic breaks to maintain high energy levels and mental clarity

Ben's expert tip: "Multitask smartly by incorporating biohacking techniques into your work routine. Red light therapy during a team meeting or while answering emails is an efficient way to boost both your health and productivity."

Ben's lunch is light and nutrient-dense:

Typical Lunch Components:

• Big green salad
• Roasted vegetables
• Leftover fish or meat
• Olive oil dressing
• Cup of herbal tea

Ben's expert tip: "Keep lunch light to avoid afternoon sluggishness while ensuring nutrient density."

Ben uses a Biomat, Brain.FM or SleepStream app, SleepMaster mask, and SleepPhones for a 15-20 minute power nap.

Ben's expert tip: "Consistency in napping time trains your body to enter restorative rest quickly."

Ben dedicates 1 hour in the afternoon for biohacking recovery:

• Hyperbaric oxygen therapy session
• Ice bath plunge at 55-60°F

Ben's expert tip: "This reset session helps maintain peak performance and resilience."

Ben's afternoon work session is structured to handle various administrative and communication tasks:

Afternoon Work Activities:

• Taking phone calls
• Responding to emails
• Handling administrative duties
• Paying bills and opening mail
• Responding to social media and blog comments

Research in productivity and chronobiology suggests that the early afternoon can be an ideal time for tasks requiring social interaction and routine decision-making, as opposed to deep, creative work.

Ben's expert tip: "Batch similar tasks together in your afternoon work session. For example, handle all your emails at once, then move on to phone calls. This approach minimizes context switching and improves overall efficiency."

Ben's evening routine starts with family-oriented physical activities:

Family Fitness Options:

• Tennis or pickleball
• Walking or hiking
• Playful bodyweight workouts with kids
• Pool workouts

Bodyweight Workout Examples:

• Backward and forward crabwalks with a child riding on Ben's waist
• Overhead child presses combined with squats
• Bear crawls and pushups with a child on Ben's back
• Arm curls holding a child upside down by their legs

Pool Workout Examples:

• Underwater swims
• Doggy paddles
• Pool pullouts
• Treading water (all with a child on Ben's back)

Research shows that family exercise can improve not only physical health but also family bonding, children's self-esteem, and the establishment of lifelong healthy habits.

Ben's expert tip: "Make fitness fun for kids by turning exercises into games or challenges. This not only gets them moving but also creates positive associations with physical activity."

Ben's pre-dinner routine combines education and culinary activities:

Family Book Club:

• Daily review of a new book chapter with his sons
• Encourages discussion and critical thinking

Guitar Singalong and Prayer:

• Family sings together
• Group prayer before dinner

Studies have shown that regular family rituals improve bonding and emotional health.

Ben's expert tip: "Use these moments to foster connection and gratitude within your family."

Ben's family dinner is a time for nourishment and connection:

Typical Dinner Components:

• Vegetable or salad
• High-quality protein (meat or fish)
• Complex carbohydrates (sweet potatoes, roasted carrots, or beets)

Dinner Activities:

• Engaging dinner games such as Monopoly and Exploding Kittens
• Lively conversations
• Sharing of daily experiences

Healthy Dessert Options:

• Homemade ice cream
• Dark chocolate mixed with yogurt
• Frozen blueberries with dark chocolate

Research indicates that regular family dinners can lead to better dietary intake, improved family relationships, and positive psychosocial outcomes in children and adolescents.

Ben's expert tip: "Create a 'no devices at the dinner table' rule to ensure genuine connection. Use conversation starters or games to engage everyone and make dinnertime something the whole family looks forward to."

Ben and his family engage in light movement activities such as stretching, yoga, or playful exercises.

Ben's expert tip: "Keep screens away during family movement time to maximize presence and bonding."

Ben's evening wind-down routine focuses on relaxation and family bonding:

Wind-Down Activities:

• Family cleanup of the kitchen
• Guitar practice session
• Occasional yard games (cornhole, bocce ball)

Bedtime Routine with Kids:

• Evening meditation using the Spiritual Disciplines Journal
• Reading a bedtime story
• Family prayer

Adult Wind-Down:

• Casual reading
• Quality time with wife, Jessa

Studies have shown that consistent bedtime routines can improve sleep quality, reduce stress, and enhance overall well-being. Engaging in relaxing activities before bed helps signal to the body that it's time to wind down, promoting better sleep onset and quality.

Ben's expert tip: "Consistency is key in a bedtime routine. Try to stick to the same sequence of activities each night, as this helps regulate your body's internal clock and improve sleep quality over time."

Ben's sleep preparation involves careful attention to environmental factors:

Lighting:

• Use of halogen and incandescent bulbs only
• Avoidance of dimmers due to high EMF
• Closing of blackout curtains for complete darkness

Temperature Control:

• Setting ChiliPad to 60°F
• Adjusting room temperature to 66-67°F

EMF Mitigation:

• Turning off Wi-Fi and putting devices in airplane mode
• Use of EMF-blocking canopies if necessary

Research has shown that a cool, dark, and quiet environment is crucial for quality sleep. The optimal sleep temperature is typically between 60-67°F (15-19°C), as it helps the body's core temperature drop, signaling that it's time to sleep.

Ben's expert tip: "Invest in high-quality blackout curtains and consider using blue light blocking devices in the evening to support your body's natural melatonin production."

Ben's pre-sleep routine incorporates several biohacking techniques:

Sleep Enhancement Devices:

• Attaches SR1 PEMF DeltaSleeper device to collarbone
• Uses Earthpulse or lies on the Biomat for recovery if needed

Muscle and Skin Care:

• Rubs sore muscles with Ancient Minerals magnesium lotion
• Applies a few drops of essential lavender oil on the pillow

Sleep Accessories:

• Puts on the wraparound Sleepmaster sleep mask
• Uses SleepPhones to play sleep-enhancing audio

Studies have shown that magnesium can improve sleep quality by regulating the nervous system and helping to relax muscles. PEMF therapy has been associated with improved sleep onset and duration.

Ben's expert tip: "Layer your sleep optimization techniques. While each method might offer a small improvement, the cumulative effect can be significant. Experiment to find the combination that works best for you."

Ben employs several strategies to ensure rapid sleep onset and maintenance of deep sleep:

Sleep Onset Techniques:

• Uses Sleepstream app in "Deep Sleep" mode or Brain.FM sleep track through SleepPhones
• Practices 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8)

Deep Sleep Maintenance:

• Continuous use of the DeltaSleeper PEMF device throughout the night
• Maintains a cool sleeping environment with the ChiliPad
• Ensures complete darkness with the Sleepmaster sleep mask

Sleep Cycle Considerations:

• Aims for approximately 7-7.5 hours of sleep
• Wakes naturally without an alarm, usually between 5:00 and 5:30 AM

Research has demonstrated that specific sound frequencies, like those used in Brain.FM, can enhance sleep onset and quality. The 4-7-8 breathing technique activates the parasympathetic nervous system, promoting relaxation and sleep.

Ben's expert tip: "If you wake during the night, resist checking the time to avoid anxiety. Focus on breathing and trust your sleep routine."