Ben Greenfield, fitness expert and host of a health podcast, explores various biohacks and lifestyle choices for optimal well-being. Topics include coffee enemas, morning routines, cognitive enhancement, sleep optimization, and living like a genius.
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Quick takeaways
Delaying breakfast can help tap into fatty acids as fuel and improve sleep and workout performance.
Having an evening carbohydrate refeed can replenish glycogen stores and promote quality sleep and better performance.
Implementing sleep hygiene practices, prioritizing quality sleep, and creating a dark, quiet sleep environment are crucial for overall health and well-being.
Deep dives
Ben Greenfield's Daily Routine
Ben Greenfield maintains a daily routine that includes delaying breakfast until around 9:30-10:30 am. He starts his day with a fasted cardiovascular exercise session, followed by cold exposure. Before breakfast, he spends time in bed reading something uplifting and practicing gratitude journaling. Throughout the day, he engages in deep work and does not consume any new tropics. His midday routine includes a quick nap on a specialized mat for rejuvenation. In the afternoon, he spends time with his kids, engaging in meditation, play, and teaching. He dedicates time for a 40-60 minute workout before having a late family dinner. His evenings include guitar playing, reading, and bedtime rituals.
Importance of Delaying Breakfast and Evening Carb Refeed
Ben Greenfield emphasizes the benefits of delaying breakfast and having an evening carbohydrate refeed. By delaying breakfast until late morning, he taps into fatty acids as fuel and maintains a relatively fasted state. This approach helps him sleep better and improves his workouts the next day. The evening carb refeed replenishes glycogen stores and enhances serotonin release, promoting quality sleep and better performance. However, he suggests adjusting carb intake based on workout timing and insulin sensitivity throughout the day.
Sleep Optimization Tips
Ben Greenfield suggests several sleep optimization strategies. He emphasizes the importance of implementing normal sleep hygiene practices, such as reducing exposure to light from electronic devices and creating a dark, quiet sleep environment. He also recommends practicing masturbation for better sleep. Additionally, he shares his humorous ritual of prepping a hotel room for optimal sleep by ensuring all lights are off and minimizing blinking lights from devices. Overall, Greenfield highlights the significance of prioritizing quality sleep for overall health and well-being.
Optimizing Work Environment for Productivity
To enhance productivity during the workday, the speaker shares several strategies. They start their day with a cup of organic coffee and a nicotine toothpick to boost cognitive functioning. They also use a biological LED light by Lighting Science to concentrate blue light on their body. However, after a building biology analysis of their home, they realize the flicker produced by LEDs can be disruptive. They now prefer incandescent bulbs for their similarity to sunlight. The speaker also mentions using a HEPA air filter and drinking hydrogen-rich water from a generator for its anti-inflammatory effects.
Enhancing Sleep Quality in Hotel Rooms
To ensure a restful night's sleep while traveling, the speaker employs various techniques. They request a mini fridge for glass bottled water and bring their own healthy snacks. They significantly darken the room by using LED light-blocking stickers and a Mindfold sleep mask. They also set the room temperature to 64-65 degrees Fahrenheit to promote melatonin release. Additionally, they use foam earplugs, noise-blocking headphones with white noise, and NatureBeat app to monitor heart rate variability. Lastly, they highlight the importance of air quality and suggest requesting HEPA air filters and humidifiers from the hotel.
Ben Greenfield is a fitness expert, triathlete, blogger, and the host of the Ben Greenfield Fitness podcast, one of the top health podcasts there is! He's the ultimate human guinea pig, integrating all means of cutting edge (even untested!) tactics to attain optimal wellness. He also loves to put coffee up his butt. For full show notes, head to http://maxlugavere.com.
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