Modern WisdomBEN GREENFIELD | The Ultimate Daily Routine | Modern Wisdom Podcast 157
CHAPTERS
- 0:00 – 0:59
Carb backloading overview: stable energy by saving carbs for dinner
Ben explains why he avoids most carbohydrates until the evening, staying in fatty-acid oxidation/mild ketosis for much of the day. He frames carb backloading as a way to reduce glucose variability, maintain steady cognition/energy, and still enjoy a more social dinner.
- 0:59 – 2:41
Setting the stage: podcast goals and the three-part routine focus
Chris introduces Ben and sets boundaries for the conversation (keeping it evergreen). They outline the structure: morning routine, work setup, and nighttime/sleep routine.
- 2:41 – 4:19
Wake-up strategy + gratitude journaling for direction and service
Ben details waking naturally, using gentler wake aids when needed, and starting the day with gratitude and intention. He emphasizes an “others-facing” mindset and capturing dream insights.
- 4:19 – 5:15
Ayurvedic oral hygiene: tongue scraping and oil pulling (with practical tips)
Ben walks through tongue scraping and oil pulling as morning hygiene rituals. He explains the rationale (bacteria cleanup) and gives a practical warning about disposing of oil properly.
- 5:15 – 7:19
Morning light control and caffeine strategy: sunrise simulation and receptor resets
Ben uses blue-light blockers in the morning when waking early or resetting time zones to simulate sunrise. He also describes how he cycles coffee to avoid adenosine receptor adaptations, opting for cacao tea/chaga on off-days.
- 7:19 – 13:19
Tonic stack + daily bodywork: minerals, hydrogen water, vitamin C/baking soda, and mobility
Ben describes a detailed morning drink with hydrogen tablets, minerals, salt, vitamin C/baking soda, and sometimes apple cider vinegar. He pairs this with 10–15 minutes of deep tissue work, breathwork, and inversion as non-negotiable “me time.”
- 13:19 – 15:24
Learning block + naked red-light therapy: a ‘zen den’ office start
Ben spends early office time reading research rather than doing email/social media. During this, he uses red-light panels, essential oils, and grounding practices to support mood, circadian rhythm, and perceived recovery.
- 15:24 – 19:07
Morning movement choice: sauna/cold or sunshine walk, then family check-in + smoothie bowl breakfast
After the initial office block, Ben prefers low-intensity movement instead of hard training—either sauna with cold exposure or a sunny walk. He then checks in with his kids and wife and has a large, nutrient-dense smoothie bowl.
- 19:07 – 20:35
Deep work window: distraction-free productivity with movement breaks
Ben protects a multi-hour deep work block with no social media or notifications. He uses frequent micro-breaks for short bouts of movement to maintain energy and focus.
- 20:35 – 24:22
Low-carb lunch + carb timing rationale: ketosis by day, carbs after evening training
Ben outlines a lunch built around greens and omega-3-rich fish (SMASH), plus fats like nuts/avocado and bone broth. He expands on why he backloads carbs: steadier glucose, better partitioning after workouts, and better sleep.
- 24:22 – 27:45
Midday nap protocol: reishi, hyperbaric chamber, binaural beats, and post-nap ‘re-acceleration’
Ben treats napping as a performance tool and protects the time on his calendar. He describes tools he uses to fall asleep quickly and discusses moodiness after naps and how he uses small stimulants to ramp back up.
- 27:45 – 32:40
Workstation and office ergonomics: standing desk, treadmill desk, balance tools, and ‘movement prompts’
Ben breaks down his home office setup designed to keep him moving and reduce strain. They discuss treadmill desks, saddle chairs, rocker boards, slackline-style balance tools, and fidgeting for focus.
- 32:40 – 36:54
Light environment + EMF minimization: incandescent/red lighting, hardwiring, and Bluetooth avoidance
Ben explains why he prefers incandescent bulbs and red lighting at night to protect circadian rhythm. He also shares steps taken to reduce EMF exposure at home, including hardwiring internet and avoiding Bluetooth devices near his head.
- 36:54 – 42:01
5G concerns and ‘defensive’ supplementation: magnesium, NAD/sirtuins, and ketones
Ben discusses his cautious stance on 5G due to limited direct research and potential mechanisms he cites (calcium influx, DNA effects, inflammatory pathways). He proposes supplement strategies and highlights ketones as useful during travel or high-exposure environments.
- 42:01 – 54:04
Evening flow into sleep: reactive work, workout, family dinner, wind-down, and sleep stack
Ben outlines the latter part of his day: reactive tasks after his nap, then training, then protected family time and a structured wind-down. He details his sleep aids—light management, a glycine/gelatin dessert, CBD/magnesium, cooling, masking noise/light, and breathwork.
