Fitness Expert Ben Greenfield Talks Biohacking the Human Body | WHOOP Podcast

Morning Routine

Ben Greenfield begins his day with a structured morning routine that sets the tone for productivity and mindfulness. He starts with gratitude journaling, reflecting on scripture, and identifying someone to help that day, which he considers essential for mental clarity 1. Following this, he engages in oil pulling and prepares his coffee while performing mobility exercises to wake up his body 2. Greenfield emphasizes the importance of morning sunlight exposure for circadian rhythm regulation, using light therapy devices when natural light is unavailable 3.

I spend the first 15 minutes of my day basically taking care of my body, meaning I take out foam rollers, lacrosse balls, I travel with small mobility tools.

--- Ben Greenfield

This routine not only prepares him physically but also mentally for the day ahead.

   

Afternoon Focus

In the afternoon, Greenfield focuses on deep work and recovery, balancing productivity with rest. He dedicates four to five hours to focused work, free from distractions, which includes consulting, writing, and podcasting 4. After a nutrient-rich lunch, he takes a 20-minute recovery nap using biohacking tools like the Biomat and Normatec boots to enhance relaxation and recovery 5. This nap rejuvenates him, allowing for a second productive work session in the late afternoon, where he tackles emails and other reactive tasks 6.

My time is my time. From about 930 or ten up until about 130 or two. Nothing distracts me. That's all deep work time.

--- Ben Greenfield

This structured approach ensures he maintains high energy and focus throughout the day.

   

Evening Rituals

Greenfield concludes his day with an evening routine designed to optimize sleep and family time. He uses red incandescent bulbs and a chili pad to create an ideal sleep environment, minimizing blue light exposure and maintaining a cool room temperature 7. Family dinners are a cherished time, filled with games and music, providing a balance to his otherwise busy day 8. His children, who are "unschooled," engage in a variety of activities that foster practical skills and independence.

My bedroom does, which is great because, I mean, we're all adults here and actually red light does make people look better during sex too.

--- Ben Greenfield

This evening routine not only enhances his sleep quality but also strengthens family bonds.