Imagine wearing a mask while running that allows you to breathe in less oxygen. Or sticking laser lights up your nose. How about quantum energy devices?
If you're wondering who does this, the answer is Ben Greenfield. These are just a few of the many strange things the biohacker is doing 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 the 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.
In total, he has reduced his age by a whole 17 years in 3 years! This puts the American in a similar category to Bryan Johnson or Dave Pascoe. In this article, we want to introduce you to Ben Greenfield and take a look at what he is doing to "hack" his life.
Ben Greenfield - The quantified self pioneer and biohacking guru
Ben Greenfield is probably one of the best-known biohackers. As a former competitive athlete, bestselling author and fitness expert, Greenfield has made it his mission to push the human body and mind to their limits using 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 had an impressive career as an athlete. He has been a collegiate tennis player, professional water polo player, bodybuilder and, above all, a highly successful triathlete. With 13 completed Ironman triathlons and numerous victories in obstacle races, he has proven his physical prowess on numerous occasions.
In addition, he was voted America's best personal trainer 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. Using modern trackers and sensors, he constantly monitors his vital signs, sleep patterns, nutrition and much more in order to gain valuable insights for his health.
The biohacking empire of Ben Greenfield
Greenfield's true passion lies in biohacking - optimizing the human body and brain through various technologies, food supplements and lifestyle interventions. You can find out more about this in our Biohacking Guide.
He is the author of several bestselling books on fitness, health and anti-ageing, 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 taking specific supplements such as resveratrol, NAD boosters and quercetin to novel training methods such as high-intensity interval training and advanced technologies such as cold and heat exposure, Light therapy and neurofeedback - Greenfield leaves no stone unturned on the road to ultimate performance on the track.
We take a closer look at his methods and also compare him to other biohackers in the field.
Ernährung
His diet plays an important role in Greenfield's approach. Similar to other biohackers, he practices a form of intermittent fasting and avoids processed foods. Instead, he focuses on a nutrient-rich diet with lots of vegetables, high-quality protein sources and healthy fats. On his website you can find some information about his favorite foods, which change from time to time. Ben Greenfield's menu would look something like this:
Typical breakfast:
- Green smoothie with almond milk, leafy greens, protein powder, chia seeds, hemp seeds, raw cacao, spirulina, dulse algae and cinnamon
- Handful of walnuts with salt and pepper, jar of homemade kombucha
Typical lunch:
- Large salad always with avocado, sprouts, seaweed, seeds and various vegetables
- Often seafood or oily fish such as salmon
Typical dinner:
- Frequently beef or other lean meat
- Lots of green leafy vegetables
- Whole grain sources such as quinoa or wild rice
Vegetable oils bad for your health
Ben Greenfield is an avowed opponent of vegetable oils, as he sees them as a major cause of chronic disease. He argues that vegetable oils negatively affect metabolism, inflammation levels, oxidative stress, weight problems and cancer risk.
In an interview with Jeff Nobbs of Zero Acre Farms, Greenfield points out 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 such as olive oil, avocado oil or coconut oil for preparing food. In general, he advocates steaming, boiling or steaming food and only adding fats after cooking. His aim is to ban vegetable oils completely from the food system, as he sees them as a massive threat to health.
Ben Greenfield and the keto diet
In contrast to the past, the biohacker no longer practices a strict ketogenic diet , but has a more balanced approach. According to his own statements, he came across the keto diet as a possible form of nutrition for endurance athletes through Peter Attia's podcast. He now cuts out carbs during the day for more focus, but eats 200-300g of carbs in the evening for better sleep and balanced hormones. He has also switched from a fat-heavy keto diet to a Mediterranean-inspired diet with foods such as olives, avocados and olive oil.
Another topic where the biohacker has changed his mind is on cholesterol-lowering drugs. Ben originally took a very critical stance on so-called statins, among other things. However, advanced heart tests that showed plaque deposits in his heart made him change his mind. He now takes 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 laboratory values.
Ben Greenfield's Supplements
In addition to his diet, an important part of his routine is taking daily supplements. Ben Greenfield has even founded his own brand, under whose name 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 a day!), he also takes a range of supplements, including:
- Coenzyme Q10
- Magnesium
- NAD-Booster
- Calcium
- Sleep booster, similar to QNIGHT
- Zink Kapseln
- Resveratrol
- Quercetin
- Kreatin
- Whey protein
- Krill oil
- Oregano oil
- Alpha-Liponsäure
- Green tea extract, z.B. EGCG
Why does Ben Greenfield take supplements
Ben Greenfield is a biohacker trying to get every possible benefit for his body while being in harmony with nature. How is it that he relies on so many supplements? In his blog, he explains that our modern, post-industrial lifestyle with its many pollutants and stress factors means that we can no longer meet our nutritional needs through a normal, balanced diet alone.
In addition, modern agriculture has depleted the soil of nutrients, which means that conventionally grown food contains fewer important vitamins, minerals and antioxidants. As we age, our ability to absorb nutrients from food efficiently also decreases.
As an active endurance athlete, Ben Greenfield has significantly higher nutrient requirements compared to the general population. Even with organically grown produce, the nutrient composition is often not optimal compared to the historical food sources of our ancestors. In addition, modern processing and storage methods can further reduce the nutrient content.
Greenfield argues that our ancestors consumed herbs, extracts and other "supplements" in addition to food to meet their overall nutritional needs. He therefore sees dietary supplements as a useful addition to a nutrient-rich diet to compensate for deficiencies and optimize health and athletic performance.
Sport
Calling the biohacker sporty feels like an understatement. Hardly anyone on the scene is as athletically successful and versatile as Ben Greenfield. In addition to interval training, his preferred training methods include special strength exercises such as foundation training to strengthen the core muscles. He also swears by the positive effects of sauna and ice bath sessions to promote regeneration.
In addition to his own experiments, Greenfield also offers coaching services and online courses such as the "Ben Greenfield Life Masterclass", in which he passes on his knowledge to other health enthusiasts.
On his website and in the podcast, he explains what his usual training plan looks like:
Morgens:
- 20-30 minutes in the sauna combined with yoga, mobility exercises and then a 3-5 minute cold bath
- Or alternative 30-45 minute workout
- Sometimes both - sauna and short workout in the morning
Nachmittags:
- Cold compression place bath or other energizing routines such as Tibetan longevity exercises or biocharger session to reboot for the afternoon
- Afternoon time slot from approx. 3-5:30 pm
Generally, Greenfield changes his workouts regularly and combines different training methods and sports. These include:
- High-intensity interval training (HIIT)
- Zirkeltraining
- Superslow high-intensity training
- Sandbag-Training
- Kampfsporttraining
- Schwimmen
- Rudern
- Fahrradfahren
- Lauftraining
- Yoga
- Resistance training
What sets Ben Greenfield apart from other biohackers
Compared to other prominent biohackers such as Dave Pascoe or Dave Asprey , Greenfield stands out for his holistic approach. While many focus on specific aspects such as nutritional supplements or training, Greenfield pursues a comprehensive strategy that incorporates 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 is instrumental in spreading the biohacking philosophy.
Greenfield is also 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 everyday life and actions. And this belief sets him apart from many other biohackers, such as Bryan Johnson, David Sinclair or Andreas Breitfeld, who tend to describe themselves as atheist.
Although Greenfield says 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. His aim is not only to optimize himself, but above all to do good for others and make the world a little bit better. His deepest motivation seems to be to enjoy God's creation to the fullest and to fulfill his unique purpose in life on this "magical planet".
Greenfield repeatedly emphasizes that it should not be about self-optimization and personal success, but about being able to be 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 such as gratitude diaries and regular self-reflection, in which 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 maximize human potential in terms of health, performance and longevity. Through his biohacking practices, he claims to have slowed down his ageing process considerably and significantly reduced his biological age compared to his actual age.
Ben Greenfield inspires many people to adopt a more active and healthy lifestyle. His mission to push the boundaries of what is possible and defeat ageing constantly drives him to new heights.
Wusstest Du?
In addition to being an author, trainer and biohacking pioneer, Ben Greenfield is also a successful entrepreneur and investor. He acts 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 related to optimized living.
Ben Greenfield's tips for strengthening the immune system
Who hasn't experienced it, the cold season rolls around again and you're already sick in bed. The American has put together some tips for precisely this scenario. One of his key strategies is to consume fermented foods such as sauerkraut, kimchi, yoghurt, kefir and fermented pickles. He explains that his frequent seasonal colds were drastically reduced by supporting his gut flora with a high intake of fermented foods and probiotics. He also takes a symbiotic to strengthen his microbiome . If you want to know more about the gut and its impact on health, 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. In addition, Greenfield praises the antiviral power of honey, especially Manuka honey with a high methylglyoxal (MGO) content, to inhibit the replication of influenza viruses.
A day in the life of the biohacker:
Now that we've learned a lot about the biohacker, let's take a look at his daily routine. A typical day for Ben Greenfield starts very early at around 4am. However, he doesn't spend the first few hours working, but reading, writing, meditating, working out and spending time with his family. He doesn't start his actual work with podcasts, books, etc. until 10 am.
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 attaches great importance to being close to nature by walking barefoot, spending time in the forest and drinking spring water.
The training is short and intense with only 20-30 minutes of high-intensity workouts or superslow training. In general, it follows the principle of "minimal effective dose" - only spend as much time as necessary to achieve the desired effect.
The afternoon is reserved for less concentrated activities such as emails and phone calls. Overall, Greenfield tries to structure his day in such a way that, in addition to optimizing his own performance, he can above all be available to other people and support them.
Ben Greenfield and Peptide
In addition to his diet, exercise, supplements and all the other tools, Ben Greenfield is very interested in the research field of peptides.
Peptides are short chains of amino acids - the basic building blocks of proteins. They can perform a variety of important tasks in the body by specifically docking to certain receptors and thus 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 can control certain functions such as muscle building, fat burning, regeneration or anti-ageing more efficiently and in a more targeted manner than conventional supplements due to their specific mode of action.
In Germany and most other countries , peptides are legally considered drugs and may not be used without a doctor's prescription. The free sale or self-application 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, like Mark Hyman, likes to experiment with such peptides. In a blog post, he mentions various peptides that he takes.For faster regeneration 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 mixture of IGF-1 LR3, Ipamorelin, CJC-1295 and Tesamorelin. IGF-1 LR3 is said to increase muscle fiber count, while the other peptides stimulate the production of growth hormone and IGF-1, which can promote muscle gain and fat loss.
For a strong immune system, it 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-ageing and longevity, Greenfield uses a stack with epithalon, thymalin, GHK-Cu, MOTS-c, humanin and FOXO4-DRI, each of which is said to act on different mechanisms of cell ageing and rejuvenation.
These treatment methods are highly experimental and it is questionable whether they have more advantages than disadvantages.If you want to implement any of Ben Greenfield's routines, then you should rather integrate his sports and supplement routines into your everyday life. Peptides are still too young a 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. What is certain, however, is that Greenfield is an inspirational figure who encourages many people to do more for their health and constantly push the boundaries of what is possible. Through his entrepreneurial skills, he is also bringing biohacking to a wider audience.
