ben
greenfield

up around 5 with no alarm, workout then cold, a siesta after lunch, lights out by 10.

his own write-up of his routine, published January 2023. He says it “varies from day to day just slightly.”

• 4:30–5:00 amapprox.
  Wake with no alarm

  “Just a natural awakening with no blaring sounds or bright lights.”

  ¹
• Earlyapprox.
  Giant glass of water

  with hydrogen tabs and minerals, before coffee or tea.

  ¹
• 5:30 amapprox.
  Stretch, foam roll, a little breathwork

  usually in sunlight, plus 100 jumping jacks watching the sunrise most mornings.

  ¹
• 6:00 amapprox.
  60–90 min of deep work

  writing and research projects with coffee or tea; red light during the first 20 minutes.

  ¹
• 8:15 amapprox.
  Workout or sauna, then cold

  30–45 min, followed by 2–3 min cold plunge or cold shower.

  ¹
• 9:15 amapprox.
  Smoothie breakfast

  protein, creatine and colostrum go in the smoothie.

  ¹

• 2:00 pmapprox.
  Lunch¹
• After lunchapprox.
  20–45 minute nap

  he calls it a “biohacked nap”.

  ¹
• 3:00 pmapprox.
  Cold plunge or energy routine

  to “launch back into day”.

  ¹

• 8:00 pmapprox.
  Last food

  about a 13–14 hour overnight fast to breakfast.

  ¹
• 9:30–10:00 pmapprox.
  Lights out

  after reading and family time.

  ¹

ties are labelled: his own brand. independent summary; Ben hasn’t endorsed this page. some links may become affiliate links. he founded the supplement company Kion, which appears in his routine. not medical advice.