In this podcast, recorded at Spartan World Championships in Lake Tahoe, I got put in the hotseat for an hour by a former podcast guest of mine: Will Ahmed of WHOOP.

Will grilled me about every step of my day, and my exact morning, afternoon and evening routines - from sleeping to pooping to sex and more.

During our discussion, you'll discover: -How Ben first got involved with performance and fitness [5:00]

• Always had a desire to teach; consummate learner
• Write for kids magazines, teach what he learned to other kids
• Love for nature immersion and movement
• Constitutional assessment labeled him as a mover
  • BGF podcast w/ Ahvie Herskowitz on constitutional assessments
• Began playing tennis at age 14
  • This began the search for optimizing his game, which led to a focus on exercise, nutrition, etc.
• Endurance sports are more appealing due to the importance of physiology, nutrition, etc.

-Ben's morning routine [9:20]

• Christian Gratitude Journal
  • One thing grateful for
  • One truth
  • One person to pray for, help, serve
• Read for 15 minutes
  • Book: Stillness is the Key by Ryan Holiday
• Wash face with an oil cleanser
• Oil pulling for the mouth
  • The Dirt (it's an oil pulling brand)
• Make coffee
  • Kion Coffee
  • Wilfa Precision coffee maker
• Spend 15 minutes taking care of body - self love
  • Foam rollers
  • Nasal Breathing
• 20-30 minutes Morning reading: Twitter, research digests, emails
  • Learning vs. reacting/responding
  • No creating at this point
• Giant glass of water w/ hydrogen tablets
  • Water and Wellness tablets
• Off to the toilet, take care of business
• Coffee enema once a week
• Two types of activity per day:
  • Full workout (high intensity interval training)
  • Light workout: walk in the sun, a swim

-What Ben thinks is underrated when it comes to fitness [20:45]

• Minimal effective dose of training
• Time under tension vs. sets and reps
• Vasper machine
• ARX Fit machine
• Focus on mindfulness and breath at the gym
  • No phones
  • Exercise your spirit as well as the body

-Thoughts on breath work through the nose [24:00]

• Breathing through the nose increases Co2 levels
• Focus on the exhale, should last slightly longer than the inhale
  • Book: The Oxygen Advantage by Patrick McKeown
• Exhaling through the nose humidifies the air
• Exercises the diaphragm
• Regulates the sympathetic system
• Opti O2 device
• Meditation: Be driven by your prana (life force)

-Ben's mid-morning routine [27:30]

• Family meeting, planning future activities
• BGF podcast on unschooling
• 9:30 eat a morning superfood smoothie
  • Bone broth
  • Collagen
  • Coconut milk
  • Sea salt
  • Cacao nibs

-A typical day at the office [32:45]

• Beginning at 10 am, hyper-focused on tasks for the day (podcasts, articles, consults, etc.)
  • Book: Deep Work by Cal Newport
  • Non-reactive work
  • Reactive work can wait (emails, small tasks)
• Brain enhancement supplements:
  • Four Sigmatic
  • Qualia Mind or Focus
  • Nicotine Gum
  • Zevia sparkling water
  • Grounding mat
  • JOOVV panels
  • Walking treadmill (BEN10 to save 10%)

-What Ben Greenfield eats [36:00]

• Organic wild meat
• Hunt white tail deer, elk, turkey, with a bow and arrow
  • Train to Hunt
  • Petersen's Bow Hunting magazine
  • Knock on Archery podcast
• Nose to tail
• Coffee in the morning, wine in the evening
• Raw honey

-Mid-afternoon routine [38:20]

• Have lunch around 3 pm
• Take a nap 20-40 minutes
  • NuCalm
  • Biomat
  • Normatec boots
• 2-3 more hours of work (small tasks: emails)
• No coffee after noon
• Nicotine gum for a cognitive pick-me-up
• Hard workout (if not in the morning)

-Evening routine [42:30]

• Belongs entirely to family
• Family dinner, games
• Play music: piano, guitar
• Read, review gratitude journals

-Getting ready for bed [43:45]

• Red incandescent bulbs (close to fire light) no blue light
• RA Optics red and clear blue light blocking glasses
• ChiliPad
• Essential oil diffuser
• Reading, chatting w/ wife
• No TV in the bedroom
• Supplements used:
  • 60 mg of CBD
  • Sleep Remedy
  • Quicksilver melatonin
• 4-7-8 breathing
• MindFold sleep mask

-Under the radar hacks to improve your life [49:45]

• Sunlight exposure first thing in the day
  • ReTimer glasses (use BGF30 for $30 off of your purchase)
  • Human Charger (use BEN20 for 20% off)
• Red light at night
• Self-quantification
  • Whoop (use BEN for a $30 discount)
• Test for inflammation and blood glucose
  • Dexcom G6 blood continuous glucose monitor

-And much more... Resources from this episode:

- Book: Stillness is the Key by Ryan Holiday

- AnneMarie Skin Care products - RumbleRoller Foam Roller

- Water and Wellness tablets (use GREENFIELD for a 10% discount)

- Vasper

- ARX Fit (use BEN for $500 off shipping and installation)

- Book: The Oxygen Advantage by Patrick McKeown

- Book: Deep Work by Cal Newport

- Walking treadmill (use BEN10 to save 10%)

- Opti O2 device

- Ultimate Longevity Grounding mat

- JOOVV Red light therapy device

- TrueForm treadmill (BEN10 to save 10%)

- NuCalm Cranial Electrotherapy Stimulation Device

- Biomat Infrared Sleep Mat

- NormaTec Pulsing Compression Recovery Boots

- RA Optics blue light blocking glasses

- ChiliPad Sleep System

- Quicksilver melatonin

- MindFold sleep mask

- ReTimer glasses (use BGF30 for $30 off of your purchase)

- Human Charger (use BEN20 for 20% off)

- Whoop strap (use BEN for a $30 discount)

- Dexcom G6 continuous glucose monitor

Episode sponsors:

-Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners, receive a 10% discount off your entire order when you use discount code: BGF10.

-Organifi Glow: A plant-based beverage that helps support the body’s natural ability to produce collagen, smooth fine lines and wrinkles, and protect the skin from sun exposure and toxins. Receive a 20% discount on your entire order when you use discount code: "BENG20"

-Vuori: Activewear and athletic clothing for ultimate performance. Vuori is built to move and sweat in, yet designed with a West Coast aesthetic that transitions effortlessly into everyday life. Receive 25% off your first order when you use discount code: "ben25"

-Harry's Razors: Try the shaving company that’s fixing shaving. Get a $13 value trial set that comes with everything you need for a close, comfortable shave when you go to harrys.com/greenfield

Do you have questions, thoughts or feedback for me? Leave your comments below and one of us will reply!

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