The Ultimate Daily Routine - Ben Greenfield - #157

**Chris Williamson** (0:00)
Oh, hello, friends in Podcast Land. welcome back. Can you tell how excited I am for today's episode? Mr. Ben Greenfield, coach, author, speaker, and one of the best known biohackers on the planet joins me today, and we get to go through his entire daily routine from morning until night. I have no idea how many strategies and tools and tactics and hacks he drops on this episode, but it is an awful lot. So get yourself ready. Managed to catch up with him while he was having an afternoon walk, which was even better. The opportunity to speak to Ben while he's biohacking his way through a podcast, it was just so great. Unbelievable episode. I think podcastnotes on Twitter may be doing a feature on this. So if you want to try and find out a little bit more about some of the products that he speaks on, we may have a set of notes from them. And if so, I'll be sharing it on my Instagram very soon. But for now, get yourself ready. It's Ben Greenfield time. Oh yeah, PS, if you are new here, hit the subscribe button and you will receive two episodes every week, one on a Monday, one on a Thursday, with some of the most fascinating humans on the planet delivered directly to your listening device of choice. Go and hit the button, go and hit it now.
Ben Greenfield in the building. How are you, man?

**Ben Greenfield** (1:55)
Hey, good. I'm not in the building. I'm actually outside in some farm road back behind my house.
But, yeah, I can only stay in a building for so long. The sun's out today. Got a nice cool wind whipping up over the plains, so I'll apologize if it sounds occasionally like I'm in a hurricane. But yeah, we'll call it a building. God's giant building outside.

**Chris Williamson** (2:19)
That is where you are, man. So you're getting a little bit of walking in, keeping yourself moving in these times?

**Ben Greenfield** (2:26)
You know, I walk a lot every day. Anyways, any excuse I can get to walk, I just love to move and get some sunshine. And yeah, you know, I spend a lot of time these days, doing consults and call sometimes indoors or doing a lot of writing. And so if I can get outside, I'll do it.

**Chris Williamson** (2:44)
I like it, man. We are not using the C words today. The C word is not being included in this podcast.
We are talking about some evergreen stuff. Your new book, Boundless, might actually be useful if people are in lockdown because it is one of the heaviest books I've ever felt in my life. So it would double up as a weight.

**Ben Greenfield** (3:03)
Yeah, throw some blood flow restriction bands on and start to do some overhead presses with that bad boy.

**Chris Williamson** (3:08)
Well, you could use it as a step to reach high objects if you need it as well, you know. So today I want to go through three main areas. I want to talk about your morning routine. I want to talk about your setup for working. And I want to talk about your sleep and your night time routine. So, starting off, what does your current morning routine look like? I want the full Monty.

**Ben Greenfield** (3:29)
The full Monty. All right. Well, interrupt me if I tend to rattle a hole too much.
I usually wake up without an alarm, unless I got to catch a flight or something like that. I just find I naturally tend to wake sometime around like 5.45, 6.15, somewhere in there. And I just find that waking naturally, I'm not opposed to some of these devices. I sleep on one of these chilly pad things that keeps your body cool while you're asleep, which is great for enhancing your deep sleep. And there's apparently a function on it where you can activate it to circulate more warm water to gradually wake you. I don't use that function. I'm nervous I might just pee my pants when the warm water turns on.
And then I have one of those sunrise alarm clocks for when I do got to set the alarm on. They just kind of gradually bleed sun into your room. So you wake a lot more slowly, which I think is just wonderful for not, you know, ripping you out of a deep sleep cycle if you happen to be one in one in the morning. And so, yeah, I wake, I roll over and I do some gratitude journaling for the first few minutes of the day. I write down one thing I'm grateful for. I write down one person who I can help that day, whether it's like, you know, calling my mom or, you know, helping the neighbor move something or even just like, you know, giving a bottle of wine to somebody who I know might need a smile that day. And, you know, I just really like that others facing type of mentality to start the day. Cause I figure if I, you know, if I'm writing down one person I can help each day, that's 365, you know, good things I might do during the course of a year. So I do that and then I write down also any insights that I had from my dream cycles earlier in the night or, you know, any just little encouraging words to myself that I don't want to act on during the day. And then I get out of bed. I'm kind of into the Ayurvedic concepts in terms of the morning routine. So I do a quick tongue scrape, which takes just a few seconds with a little copper tongue scraper.