Imagine wearing a mask while running that allows you to inhale less oxygen. Or you stick laser lamps up your nose. How about quantum energy devices?
If you're wondering who does such things, the answer is: Ben Greenfield. These are just a few of the many strange things the biohacker does to live longer and healthier. Greenfield believes in combining ancestral wisdom with modern science to unlock longevity. And his efforts have paid off. He tests the length of his telomeres, which indicate the body's age. At a chronological age of 34, when he started all this, Ben's biological age was 37. After a year, his biological age had dropped to 36. And when he was 36, his biological age had even dropped to 20 years.
Overall, he has reduced his age by a full 17 years in just 3 years! This places the American in a similar category as Bryan Johnson or Dave Pascoe. In this article, we want to introduce you to Ben Greenfield and take a look at what he does to "hack" his life.
Ben Greenfield - The Quantified Self Pioneer and Biohacking Guru
Ben Greenfield is arguably one of the most well-known biohackers. As a former athlete, bestselling author, and fitness expert, Greenfield has made it his mission to push the human body and mind to their limits through modern science and technology. The American shares his knowledge in his books, on his website, and in countless blog articles and podcast episodes.
Who is Ben Greenfield?
Greenfield, born in 1981, has an impressive career as an athlete. He was a college tennis player, professional water polo player, bodybuilder, and above all, an extremely successful triathlete. With 13 completed Ironman triathlons and numerous victories in obstacle races, he has repeatedly proven his physical capabilities.
Additionally, he was named the best personal trainer in America by the National Strength and Conditioning Association (NSCA).
But Greenfield is more than just an athlete. He is a pioneer in the field of Quantified Self – the measurement and analysis of various body data to optimize performance and health. With modern trackers and sensors, he constantly monitors his vital signs, sleep patterns, nutrition, and much more to gain valuable insights for his health.
The Biohacking Empire of Ben Greenfield
Greenfield's true passion lies in biohacking – the optimization of the human body and brain through various technologies, supplements and lifestyle interventions. You can learn more about it in our biohacking guide.
He is the author of several bestselling books on fitness, health, and anti-aging, including "Beyond Training," "Boundless," and "Fit Soul".
On his website, in podcasts and books, Greenfield regularly shares his insights and experiences from the world of biohacking.From the intake of specific supplements like resveratrol, NAD boosters and quercetin to novel training methods like high-intensity interval training and advanced technologies like cold and heat exposure, light therapy and neurofeedback – Greenfield leaves nothing out on the path to ultimate performance.
We take a closer look at his methods and also compare him with other biohackers in the field.
Nutrition
An important role in Greenfield's approach is played by his nutrition. Similar to other biohackers, he practices a form of intermittent fasting and avoids processed foods. Instead, he focuses on a nutrient-rich diet with plenty of vegetables, high-quality protein sources, and healthy fats.On his website, you can find some information about his preferred foods, which change from time to time.Ben Greenfield's meal plan would look something like this:
Typical breakfast:
- Green smoothie with almond milk, leafy greens, protein powder, chia seeds, hemp seeds, raw cacao, spirulina, dulse seaweed, and cinnamon
- Handful of walnuts with salt and pepper, glass of homemade kombucha
Typical lunch:
- Large salad always with avocado, sprouts, seaweed, seeds, and various vegetables
- Often seafood or fatty fish like salmon
Typical dinner:
- Often beef or other lean meats
- Many leafy green vegetables
- Whole grain sources like quinoa or wild rice
Are plant oils bad for health?
Ben Greenfield is a declared opponent of plant oils, as he sees them as a major trigger for chronic diseases. He argues that vegetable oils negatively affect metabolism, inflammation levels, oxidative stress, weight issues, and cancer risk.
In a conversation with Jeff Nobbs from Zero Acre Farms, Greenfield emphasizes that many people have not yet realized how harmful vegetable oils actually are. The toxic compounds contained in them would make the consumption of fried foods almost as harmful as smoking cigarettes.
Instead, Greenfield recommends saturated fats like olive oil, avocado oil, or coconut oil for cooking. In general, he advocates for steaming, boiling, or preparing food in a steamer and adding fats only after cooking. His goal is to completely eliminate vegetable oils from the food system, as he sees them as a massive threat to health.
Ben Greenfield and the Keto Diet
The biohacker no longer practices a strict ketogenic diet, unlike before, but has a more balanced approach. According to his own statements, he came across the keto diet as a possible dietary form for endurance athletes through the podcast of Peter Attia. In the meantime, he refrains from carbohydrates during the day for more focus, but eats 200-300g of carbohydrates in the evening for better sleep and balanced hormones. He has also moved away from a fat-heavy keto diet towards a Mediterranean-inspired diet with foods like olives, avocados, and olive oil.
Another topic where the biohacker has changed his opinion is regarding cholesterol-lowering medications. Among other things, he originally took a very critical stance on the so-called statins.However, through advanced heart tests that showed plaque deposits, he has revised his opinion. He is now taking a PCSK9 inhibitor as well as low doses of rosuvastatin and ezetimibe.
If you want to learn more about the topic, you can get an overview in our Blood Lipid Levels article. There we explain in detail why blood lipid levels are so important for health and how we can interpret the lab values.
Ben Greenfield's Supplements
In addition to his diet, an important part of his routine is the daily intake of supplements. Ben Greenfield even founded his own brand under which he sells supplements in the USA.Although the American is not quite as extreme as other biohackers (Bryan Johnson and Dave Pascoe both take over 100 different supplements per day!), he also takes a number of dietary supplements, including:
- Coenzyme Q10
- Magnesium
- NAD Booster
- Calcium
- Sleep Booster, similar to QNIGHT
- Zinc Capsules
- Resveratrol
- Quercetin
- Creatine
- Whey Protein
- Krill Oil
- Oregano Oil
- Alpha-Lipoic Acid
- Green Tea Extract, z.B.EGCG
Why does Ben Greenfield take supplements?
Ben Greenfield, as a biohacker, tries to extract all possible benefits for his body while also being in harmony with nature. How is it that he relies on so many dietary supplements? In his blog, he explains that our modern, post-industrial lifestyle, filled with many pollutants and stress factors, makes it impossible to meet nutrient needs through normal and balanced nutrition alone .
Moreover, due to modern agriculture, soils have become poorer in nutrients, resulting in conventionally grown foods containing fewer essential vitamins, minerals, and antioxidants. Additionally, with increasing age, the ability to efficiently absorb nutrients from food decreases.
As an active endurance athlete, Ben Greenfield has a significantly increased nutrient requirement compared to the general population. Even with organically grown products, the nutrient composition is often not optimal compared to the historical food sources of our ancestors. Additionally, modern processing and storage methods can further reduce nutrient content.
Greenfield argues that our ancestors also consumed herbs, extracts, and other "supplements" alongside food to meet their overall nutrient needs. He therefore sees dietary supplements as a sensible addition to a nutrient-rich diet to compensate for deficiencies and to optimize health and athletic performance.
Sport
When one describes the biohacker as athletic, it feels like an understatement.Few people in the scene are as athletically successful and versatile as Ben Greenfield. His preferred training methods include interval training as well as specific strength exercises like Foundation Training to strengthen the core muscles. He also swears by the positive effects of sauna and ice bath sessions for promoting recovery.
In addition to his own experiments, Greenfield also offers coaching services and online courses such as the "Ben Greenfield Life Masterclass," where he shares his knowledge with other health enthusiasts.
On his website and in the podcast, he reports what his usual training plan looks like:
In the morning:
- 20-30 minutes of sauna combined with yoga, mobility exercises, and a subsequent 3-5 minute cold bath
- Or an alternative 30-45 minute workout
- Sometimes both - sauna and a short workout in the morning
In the afternoon:
- Cold compression bath or other energizing routines like Tibetan longevity exercises or a Biocharger session to restart for the afternoon
- Afternoon time window of about 3-5:30 PM
In general, Greenfield regularly changes his workouts and combines different training methods and sports.These include:
- High-Intensity Interval Training (HIIT)
- Circuit Training
- Superslow High-Intensity Training
- Sandbag Training
- Martial Arts Training
- Swimming
- Rowing
- Cycling
- Running Training
- Yoga
- Resistance Training
What distinguishes Ben Greenfield from other biohackers?
Compared to other prominent biohackers like Dave Pascoe or Dave Asprey, Greenfield is characterized by his holistic approach. While many focus on specific aspects like supplementation or training, Greenfield pursues a comprehensive strategy that includes body, mind, and even spirituality.
Another difference is Greenfield's strong presence on social media and as an influencer. With his books, podcasts, blog, and online courses, he has built a large following of over 1 million followers and significantly contributes to the spread of the biohacking philosophy.
Furthermore, Greenfield is known for his continuous development and openness to new methods. He is always on the lookout for the latest scientific findings and technologies to expand his biohacking repertoire, such as new "Longevity Workouts".
Ben Greenfield and his faith
Ben Greenfield's deep faith in God and Jesus plays a central role in his daily life and actions.And this belief distinguishes him from many other biohackers, such as Bryan Johnson, David Sinclair or Andreas Breitfeld, who tend to identify as atheistic.
Although Greenfield himself states that he still has many questions and doubts about his religion, he tries to deepen and strengthen his faith through practices such as prayer, meditation, reading, and research.
Every day he practices four spiritual disciplines: service, gratitude, search for meaning, and self-reflection. Through this, he aims not only to optimize himself but, above all, to do good for other people and make the world a little better. His deepest motivation seems to be to fully enjoy God's creation and fulfill his unique life purpose on this "magical planet."
Greenfield repeatedly emphasizes that it should not be about self-optimization and personal success, but about being there for others through a healthy mind and body.
Decisions should never be made in one's own interest, but always for the benefit of others - this is the true meaning of life.
In addition to these spiritual-philosophical approaches, Greenfield also practices very concrete things like gratitude journals and regular self-reflection, where he asks himself when he came closest to the meaning of life that day.
Is Greenfield's biohacking the key to longevity?
Greenfield's ultimate goal is to fully exploit human potential in terms of health, performance, and longevity.Through his biohacking practices, he claims to have significantly slowed down his aging process and reduced his biological age compared to his actual age.
Ben Greenfield inspires many people to adopt a more active and healthier lifestyle. His mission to push the boundaries of what is possible and to defeat aging constantly drives him to new heights.
Did you know?
In addition to his work as an author, coach, and biohacking pioneer, Ben Greenfield is also a successful entrepreneur and investor. He serves as an advisor, investor, and board member for several companies in the fitness and health industry. His company "Ben Greenfield Life" offers a variety of products, services, and content focused on optimized living.
Ben Greenfield's tips for strengthening the immune system
Who doesn't know it, the cold season is rolling in again and soon you're lying sick in bed. For this scenario, the American has compiled some tips. One of his key strategies is the consumption of fermented foods like sauerkraut, kimchi, yogurt, kefir, and fermented cucumbers. He explains that his frequent seasonal colds drastically decreased by supporting his gut flora with a high intake of fermented foods and probiotics. Additionally, he takes a symbiotic to strengthen his microbiome. If you want to know more about the gut and its impact on health, then read our article on QBIOTIC.
Greenfield also relies on immune-boosting mushrooms such as Shiitake, Maitake, or Cordyceps and Chaga. He explains that many of these mushrooms regulate the cellular and adaptive immune system through a process called modulation. Furthermore, Greenfield praises the antiviral power of honey, especially Manuka honey with a high methylglyoxal (MGO) content, to inhibit the replication of flu viruses.
A Day in the Life of the Biohacker:
After learning a lot about the biohacker, we want to take a look at his daily routine. A typical day for Ben Greenfield starts very early around 4 a.m. However, he spends the first hours not working, but reading, writing, meditating, working out, and spending time with his family. His actual work with podcasts, books, etc. begins only at 10 a.m.
His daily routine includes various biohacking rituals such as red light and infrared therapy, cold exposure through ice baths, sauna sessions, intake of specific supplements, and photon-stimulating substances. Greenfield also places great importance on connection to nature through barefoot walking, forest stays, and drinking spring water.
The training is short and intense with only 20-30 minutes of high-intensity workouts or superslow training. In general, he follows the principle of "minimal effective dose" - spending only as much time as necessary for the desired effect.
The afternoon is reserved for less concentrated activities such as emails and phone calls. Overall, Greenfield tries to structure the day in such a way that, in addition to optimizing his own performance, he can be available to and support other people.
Ben Greenfield and Peptides
In addition to his diet, exercise, supplements, and all the various tools, Ben Greenfield is very interested in the research field of peptides.
Peptides are short chains of amino acids - the building blocks of proteins. They can perform a variety of important tasks in the body by specifically docking to certain receptors, thereby triggering or regulating biochemical processes.
In the biohacking scene, some people use synthetically produced peptides as a kind of "next-generation supplements". The idea behind this is that peptides, due to their specific mode of action, can more efficiently and precisely control certain functions such as muscle building, fat burning, regeneration, or anti-aging than conventional supplements.
In Germany and most other countries peptides are legally considered medicines and may not be used without a doctor's prescription. The free sale or self-administration of such substances for the purpose of biohacking is therefore illegal.
Modern approach or a dangerous experiment
In the USA, the situation is somewhat different, and Ben Greenfield experiments, similar to Mark Hyman, with such peptides. In a blog post, he mentions various peptides that he takes. For faster recovery and healing, Greenfield uses the "Recover Like Wolverine" stack consisting of BPC-157, TB-500, Ipamorelin, Tesamorelin, and GHK-Cu.
For muscle building and fat loss, he uses a mix of IGF-1 LR3, Ipamorelin, CJC-1295, and Tesamorelin.IGF-1 LR3 is supposed to increase the number of muscle fibers, while the other peptides stimulate the production of growth hormone and IGF-1, which can promote muscle building and fat loss.
For a strong immune system, he combines TB-500, Thymalin, and LL-37. TB-500 and Thymalin regulate the immune system, while LL-37 is said to have antimicrobial, antibiotic, and antiviral properties.
For anti-aging and longevity, Greenfield uses a stack with Epithalon, Thymalin, GHK-Cu, MOTS-c, Humanin, and FOXO4-DRI, each of which is supposed to target different mechanisms of cellular aging and rejuvenation.
These treatment methods are highly experimental, and it is questionable whether they have more advantages than disadvantages. If you want to implement something from Ben Greenfield's routines, you should rather integrate his sports and supplement routines into your daily life.Peptides are still a relatively young field of research and the risks are not yet fully understood.
Conclusion: A pioneer in Quantified Self and Biohacking
Ben Greenfield is undoubtedly one of the most influential figures in the field of biohacking and health optimization. With his passion for science, technology, and performance enhancement, he has become a true pioneer in this movement.
Whether his methods hold the key to longevity remains to be seen. However, it is clear that Greenfield is an inspiring figure who encourages many people to do more for their health and to constantly explore the limits of what is possible. Through his entrepreneurial skills, he also brings biohacking closer to a wider audience.
