Ben Greenfield
Biohacker, Fitness Expert, and Author
Ben Greenfield is a human performance consultant, exercise physiologist, and New York Times bestselling author. He combines cutting-edge science with ancestral wisdom to optimize health, longevity, and performance.
Quick Facts
Age
41
Location
Spokane, Washington
Occupation
Biohacker, Author, Podcaster
Key Achievements
New York Times Bestselling Author
Top 100 Most Influential People in Health and Fitness
Voted America's Top Personal Trainer
1 Morning Optimization Ritual
Natural Wake-Up
Ben wakes up naturally, avoiding artificial stimulation.
The way you wake up each day and your morning routine dramatically affects your levels of success in every single area of your life.
Oral Care and Hydration
Ben follows a thorough oral care routine and hydrates with a nutrient-rich drink.
Your mouth is the gateway to your overall health. Prioritize oral care and proper hydration as part of your daily wellness routine.
Morning Stretching and Coffee Prep
Ben engages in stretching and prepares his morning coffee or tea.
Movement snacks throughout the day, starting with morning stretches, are like deposits in your physical and mental health bank account.
Prayer and Health Testing
Ben combines spiritual practices with biohacking techniques to start his day.
Spiritual health is just as important as physical health. Combining prayer with biometric testing gives me a holistic view of my well-being each morning.
Early Morning Work Session
Ben starts his workday with a focused writing and research session.
The early morning hours, when the world is still quiet, are golden for deep, focused work. It's when I do my best writing and thinking.
Family Meditation and Quality Time
Ben engages in a family meditation session and spends quality time with his children.
Family time isn't just about being present; it's about creating meaningful connections and shared experiences that foster growth and love.
Morning Workout and Recovery
Ben engages in a varied workout routine followed by recovery practices.
Movement is medicine. By varying your workouts and incorporating strategic recovery, you're not just exercising – you're investing in your long-term health and performance.
Nutrient-Dense Breakfast
Ben prepares and enjoys a nutrient-packed green smoothie.
Your first meal sets the tone for your metabolic health throughout the day. Make it count with nutrient density and healthy fats.
2 Focused Work and Productivity
Team Huddle and Focused Work
Ben conducts a team meeting and engages in focused work sessions.
Effective teamwork and focused individual effort are the twin engines of productivity. Balance both for optimal results.
3 Afternoon Rejuvenation and Productivity
Nutrient-Dense Lunch
Ben prepares and enjoys a low-calorie, nutrient-dense lunch.
Lunch is not just a meal; it's an opportunity to nourish your body with high-quality nutrients that fuel your afternoon performance.
Biohacked Power Nap
Ben takes a strategically optimized power nap to recharge for the afternoon.
A well-timed, optimized nap is like a reset button for your brain, boosting creativity, productivity, and overall cognitive function.
Afternoon Energy Boost
Ben engages in activities to regain energy and focus for the rest of the day.
The afternoon slump is a choice, not a necessity. With the right practices, you can maintain high energy levels throughout the entire day.
Afternoon Work Session
Ben focuses on reactive work tasks and communications.
The afternoon is perfect for tackling communication and administrative tasks. Save your peak creative hours for deep work, and use this time to connect and manage.
4 Family Time and Evening Wind-Down
Family Fitness Activities
Ben engages in active play and workouts with his family.
Family fitness isn't just about staying healthy together; it's about creating lasting memories and teaching lifelong habits.
Family Learning and Dinner Preparation
Ben leads a family book review session and involves everyone in dinner preparation.
Dinnertime is more than just about food; it's an opportunity for learning, connection, and creating family traditions.
Family Dinner and Games
Ben and his family enjoy a nutritious dinner accompanied by engaging conversation and games.
A family that eats together, grows together. Make mealtime a sacred space for connection, laughter, and nourishment - both physical and emotional.
Evening Wind-Down Routine
Ben and his family engage in relaxing activities to prepare for bedtime.
The key to a productive morning is a restful evening. Create a wind-down routine that signals to your body and mind that it's time to relax and prepare for rejuvenating sleep.
5 Sleep Optimization Protocol
Sleep Environment Preparation
Ben prepares his bedroom for optimal sleep conditions.
Your sleep environment is the foundation of good sleep. Optimize it, and you're halfway to a night of restorative rest.
Pre-Sleep Biohacking Routine
Ben employs various biohacking techniques to enhance sleep quality.
Sleep is the ultimate biohack. Optimize it, and you optimize your entire life.
Sleep Onset and Maintenance
Ben uses specific techniques to fall asleep quickly and maintain deep sleep throughout the night.
The quality of your sleep directly influences the quality of your waking life. Prioritize it, protect it, and watch every aspect of your life improve.
Frequently Asked Questions
Ben Greenfield's Routine: Q&A
Ben has trained his body to follow a consistent sleep-wake cycle. By maintaining a regular bedtime and optimizing his sleep environment, his body naturally wakes up around the same time each day. This aligns with the body's circadian rhythm, allowing for natural, refreshed awakening without the jarring effect of an alarm.
While Ben's approach is comprehensive, it's not necessary for everyone to use all these devices and supplements. Ben's routine is highly personalized and based on years of self-experimentation. The key is to find what works best for you. Start with the basics like a dark, cool room and consistent sleep schedule, then gradually incorporate other elements if needed.
Ben integrates family time into his health and fitness routine. He involves his children in workouts, making them playful and fun. Family meals, evening wind-down routines, and shared activities like book reviews are all part of his daily schedule. This approach allows him to maintain his health practices while fostering strong family bonds.
While Ben's routine can provide inspiration and ideas, it's important to remember that it's highly personalized to his needs and lifestyle. The key is to take principles from his routine – like prioritizing sleep, staying hydrated, incorporating movement throughout the day, and balancing work with family time – and adapt them to your own life and circumstances. Always consult with healthcare professionals before making significant changes to your diet or exercise routine.