Boundless Life A Day In The Life Of Ben Greenfield: Ben's Exact Morning, Afternoon & Evening Routines.
Oct 19, 2019
In this engaging discussion, Will Ahmed, Founder of WHOOP, interviews Ben Greenfield, a performance and fitness guru. They dive into Ben's eclectic daily routines, from his gratitude-filled mornings to innovative biohacking strategies. Ben shares insights on nasal breathing benefits during workouts and effective self-care rituals. The pair also reflect on health optimization techniques like cold soaks and sauna therapy at the Spartan World Championships. Listeners can expect a treasure trove of wellness tips blended with intriguing personal anecdotes.
52:59
Two-a-Day Workouts
- Incorporate two daily movement sessions: a high-intensity workout and a parasympathetic activity.
- Examples include strength training, cardio, walking, swimming, or sauna sessions.
Minimal Effective Dose
- Prioritize minimal effective dose training, focusing on time under tension.
- Consider technologies like VASPR or ARX Fit machines for efficient workouts.
Benefits of Nose Breathing
- Nose breathing during workouts promotes higher CO2 tolerance, better oxygenation, and mindfulness.
- It also reduces sympathetic nervous system overdrive, leading to a meditative state.
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Intro
00:00 • 5min
Cold Soaks and Performance Journeys
05:24 • 2min
From Homeschooling to Athletic Mastery
07:12 • 4min
Morning Rituals and Health Optimization
11:30 • 16min
The Power of Nasal Breathing in Exercise
27:14 • 2min
Family Dynamics and Unschooling: A Freedom-Filled Childhood
29:41 • 2min
Adventures in Health: Fasting, Sauna Therapy, and Metabolic Insights
31:18 • 5min
Mastering Time: The Art of Deep Work in a Busy Routine
36:16 • 2min
Optimizing Daily Routines with Biohacking and Nutrition
38:35 • 2min
Mastering Archery and Wellness
40:38 • 3min
Exploring Innovative Rest and Cognitive Techniques
44:00 • 2min
A Structured Day of Productivity and Family Connection
45:48 • 2min
Creating the Perfect Sleep Sanctuary
48:00 • 6min
Illuminating Wellness: The Power of Light and Tracking Health
53:34 • 5min
A Comprehensive Guide to Mind, Body, and Spirit Optimization
58:45 • 3min
#8
• Mentioned in 514 episodes
Deep Work
Rules for Focused Success in a Distracted World
Cal Newport
In 'Deep Work', Cal Newport argues that the ability to perform deep work—professional activities in a state of distraction-free concentration—is becoming increasingly valuable in our economy.
The book is divided into two parts: the first part explains why deep work is valuable, rare, and meaningful, while the second part presents four rules to transform your mind and habits to support this skill.
These rules include 'Work Deeply', 'Embrace Boredom', 'Quit Social Media', and 'Drain the Shallows'.
Newport provides actionable advice and examples from various successful individuals to help readers master the skill of deep work and achieve groundbreaking results.
#1171
• Mentioned in 35 episodes
The Oxygen Advantage
Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter
Patrick McKeown
In this book, Patrick McKeown introduces the Oxygen Advantage, a revolutionary approach to breathing that can significantly improve health and fitness.
The book explains the fundamental relationship between oxygen and the body and provides techniques such as the Body Oxygen Level Test (BOLT) to determine and improve oxygen efficiency.
McKeown's methods include light breathing exercises and simulating high-altitude training, techniques used by elite athletes and military personnel to enhance endurance, weight loss, and cardiovascular health.
The book addresses chronic overbreathing, a common but often overlooked issue that contributes to various health disorders, including anxiety, asthma, insomnia, and heart problems.
By following McKeown's program, readers can achieve better sleep, increased energy, improved concentration, reduced breathlessness during exercise, and enhanced overall well-being.
#83
• Mentioned in 200 episodes
Stillness is the Key
Ryan Holiday
In 'Stillness is the Key', Ryan Holiday explores the concept of inner stillness as a universal principle across different philosophical and religious traditions, including Stoicism, Buddhism, Epicureanism, and more.
The book is divided into three sections: stillness of the mind, stillness of the spirit, and stillness of the body.
Holiday argues that cultivating stillness allows for better decision-making, increased focus, and a more fulfilling life.
He uses anecdotes from historical figures and contemporary examples to illustrate the importance of moderation, patience, and self-awareness in achieving this state of stillness.
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
- 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.
- 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
- 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
- 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
- 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)
- Family meeting, planning future activities
- BGF podcast on unschooling
- 9:30 eat a morning superfood smoothie
- 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:
- 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
- Have lunch around 3 pm
- Take a nap 20-40 minutes
- 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)
- Belongs entirely to family
- Family dinner, games
- Play music: piano, guitar
- Read, review gratitude journals
- 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
- 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
- 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%)
- 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
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