Ben Greenfield's day begins with a gentle, natural awakening between 4:30 and 5:00 AM. This approach aligns with the body's circadian rhythm, promoting better overall health and energy levels throughout the day.

Ben's Wake-Up Routine:

• Removes his SleepMaster sleep mask, which helps achieve deep sleep throughout the night
• Turns off calming Brain.FM sleep sounds
• Takes off comfortable SleepPhones
• Removes the DeltaSleeper device, which supports deep sleep cycles

Ben's expert tip: "Avoid bright lights and loud noises immediately upon waking. Let your body adjust gently to the new day, setting a peaceful tone for optimal performance."

Ben's morning begins with meticulous oral care followed by strategic hydration.

Oral Care Steps:

1. Face wash
2. Use of the Dirt Tongue Scraper
3. Oil pulling with Dirt Oil Pulling Mouthwash
4. Thorough gargling
5. Shaving (if necessary)
6. Application of Alitura toner, lotion, and clay mask

Hydration Protocol:

• Large glass of water enriched with:
  • Hydrogen H2 tabs
  • Quinton minerals
  • Jigsaw Adrenal Cocktail

Ben's expert tip: "Don't rush your oral care routine. Take the time to be thorough – it's an investment in your overall health and well-being."

Ben combines gentle movement with coffee preparation to kickstart his day.

Stretching Routine:

• Use of a textured foam roller
• Light breathwork
• Bouncing on a mini trampoline
• Performed in front of a Biocharger or in sunlight

Coffee Preparation:

Ben alternates between:

• Kion coffee
• MiCacao tea
• Four Sigmatic Mushrooms

Ben's expert tip: "While the water is boiling for your morning brew, take a moment to connect with nature. I often step outside barefoot, practicing earthing to ground myself for the day ahead."

Ben integrates spiritual practices with health monitoring to start his day.

Spiritual Practice:

• Prayer and Bible reading

Health Testing Protocol:

1. Strap on a Bluetooth-enabled heart rate monitor
2. Perform a 5-minute measurement using the NatureBeat app to assess:
   • Heart Rate Variability (HRV)
   • Nervous system readiness
   • Stress levels

Ben's expert tip: "Use your morning health metrics as a guide for the day. If your HRV is lower than usual, consider adjusting your workout intensity or prioritizing recovery activities."

Ben dedicates this time to focused, uninterrupted work.

Work Session Structure:

• 60-90 minutes of writing or research
• Light morning reading (blogs, research articles)
• Avoids email, social media, and potential stressors

Coffee Consumption:

Ben follows a unique coffee rotation:

• 3 weeks caffeinated
• 1 week decaf

Ben's expert tip: "Keep a notepad nearby for any distracting thoughts or ideas. Quickly jot them down and return to your focused work. This 'brain dump' technique helps maintain deep focus while ensuring valuable ideas aren't lost."

Ben prioritizes family connection and mindfulness in his morning routine.

Family Activities:

• Morning meditation using the Spiritual Disciplines Journal
• Quality time with his two boys before they head to the bus stop
• Discussions about sleep, dreams, breakfast, and the day's activities

Ben's expert tip: "Use this time to really connect with your kids. Ask open-ended questions about their thoughts and feelings. This not only strengthens your bond but also helps develop their emotional intelligence."

Ben's morning workout routine varies throughout the week:

Workout Rotation:

Day	Activity
Monday & Friday	Yoga with breath work and elevation training mask
Tuesday & Thursday	Infrared sauna, Kundalini yoga, warrior breathing
Wednesday	Full body foam rolling and inversion table session
Saturday & Sunday	Nasal breathing walk or kettlebell walk

Recovery Practices:

• Cold water swim or shower (55-60°F) for 5 minutes
• Application of Ancient Minerals magnesium lotion
• Use of extra virgin olive oil or avocado oil for skin health

Ben's expert tip: "Don't underestimate the power of breathwork in your workouts. Proper breathing techniques can enhance performance, reduce stress, and improve recovery. Experiment with different patterns to find what works best for you."

Ben's breakfast consists of a carefully crafted green smoothie:

Green Smoothie Ingredients:

• Large bunch of greens (kale, spinach, bok choy, or mustard greens)
• Fresh herbs (parsley, cilantro, or thyme)
• Half an avocado (or whole for high-calorie days)
• 4-6 oz of BPA-free full-fat coconut milk
• 2 teaspoons each of organic cacao powder and cinnamon
• 1-2 teaspoons of sea salt
• 1 tablespoon of extra virgin olive oil, avocado oil, or coconut oil
• 20-30g of clean protein powder
• 2 teaspoons of organic collagen hydrolysate
• Handful of nuts, cacao nibs, and unsweetened coconut flakes

Ben's expert tip: "Blend your smoothie for about 60 seconds to maintain texture. The thickness aids digestion and keeps you feeling fuller for longer."

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 carefully crafted to provide maximum nutrition without excess calories:

Typical Lunch Components:

• Mash-up of Cowan's vegetable powders
• Akasha sea moss gel
• Pumpkin puree
• Chia seeds
• Homemade yogurt
• Mixed greens
• Leftover fish or meat from the previous night

Lunch Presentation:

Ben often wraps his lunch mix in:

• Nori seaweed sheets
• Siete wraps

Accompanying Drink:

Ben pairs his lunch with either:

• Kettle & Fire bone broth
• Organifi green juice

Research has shown that low-calorie, nutrient-dense meals can support cognitive function and maintain steady energy levels throughout the afternoon. The combination of protein, healthy fats, and complex carbohydrates in Ben's lunch helps stabilize blood sugar and promote satiety.

Ben's expert tip: "Don't be afraid to get creative with your lunch. Experimenting with different nutrient-dense ingredients keeps your meals interesting and ensures you're getting a wide range of micronutrients."

Ben's post-lunch nap is a science-backed routine designed for maximum rejuvenation:

Nap Setup:

1. Unfold and plug in the Biomat on the floor
2. Use the Brain.FM napping app or set the SleepStream app to "Power Nap" mode
3. Put on the SleepMaster wraparound sleep mask

Nap Duration:

15-20 minutes

Research has shown that short power naps can improve alertness, cognitive performance, and mood. The use of specific sound frequencies (like those in Brain.FM) has been associated with faster onset of sleep and improved sleep quality.

Ben's expert tip: "Consistency is key with napping. Try to nap at the same time each day to train your body to quickly enter a restful state, maximizing the benefits of even a short sleep period."

Ben uses a variety of techniques to boost his afternoon energy:

Energy-Boosting Activities:

• Cold plunge in 55-60°F water
• Tibetan longevity exercises
• Biocharger session

Studies have shown that cold water immersion can increase alertness, reduce fatigue, and potentially boost the immune system. The Tibetan longevity exercises, a series of five simple movements, are believed to improve energy flow and overall vitality.

Ben's expert tip: "Rotate through different energy-boosting activities to keep your routine fresh and engaging. This variety not only prevents boredom but also ensures you're stimulating your body and mind in different ways."

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 Review:

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

Collaborative Dinner Preparation:

• Whole family participates in cooking
• Focus on healthy, whole food ingredients
• Teaching kids about nutrition and cooking skills

Pre-Dinner Rituals:

• Family sings a pre-dinner song
• Group prayer before the meal

Studies have shown that regular family dinners can improve children's academic performance, reduce the risk of substance abuse, and enhance family communication and bonding.

Ben's expert tip: "Use dinner preparation as a teaching moment. Explain the nutritional benefits of ingredients, demonstrate cooking techniques, and let kids take on age-appropriate tasks to build their confidence in the kitchen."

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
• 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'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 degrees Fahrenheit
• Adjusting room temperature to 66-67 degrees Fahrenheit

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:

• Attaching the SR1 PEMF DeltaSleeper device to collarbone
• Using the Earthpulse or lying on the Biomat for recovery (if needed)

Muscle and Skin Care:

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

Sleep Accessories:

• Putting on the wraparound Sleepmaster sleep mask
• Using 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 (Pulsed Electromagnetic Field) therapy, used in devices like the DeltaSleeper, has been associated with improved sleep onset and duration in some research.

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:

• Using the Sleepstream app in "Deep Sleep" mode
• Alternatively, playing a Brain.FM sleep track through SleepPhones
• Practicing 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
• Maintaining a cool sleeping environment with the ChiliPad
• Complete darkness ensured by the Sleepmaster sleep mask

Sleep Cycle Considerations:

• Aiming for 5-6 complete 90-minute sleep cycles
• Waking naturally without an alarm, usually between 4:30 and 5:00 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 has been shown to activate the parasympathetic nervous system, promoting relaxation and sleep.

Ben's expert tip: "If you wake up during the night, resist the urge to check the time. This can create anxiety and make it harder to fall back asleep. Instead, focus on your breathing and trust in your sleep routine."