BEN GREENFIELD | The Ultimate Daily Routine | Modern Wisdom Podcast 157

Carb Backloading

Ben Greenfield shares his approach to carb backloading, a dietary strategy where carbohydrates are consumed in the evening. He explains that this method helps maintain stable energy and cognitive levels throughout the day by avoiding glycemic variability 1. By saving carbs for the evening, Ben can indulge in social meals without disrupting his energy levels 2. Chris Williamson notes that this strategy also enhances serotonin and melatonin release, improving sleep quality 3.

I save all my carbohydrates for the end of the day, which is also nice because since I typically am not doing my hard workout like weights or high intensity interval training or anything like that, until the later afternoon or the early evening, that means that I'm very insulin sensitive after that workout.

--- Ben Greenfield

This approach not only supports physical performance but also aligns with Ben's lifestyle, allowing him to enjoy meals with family and friends.

   

Sleep Techniques

To enhance sleep quality, Ben Greenfield employs a combination of techniques including weighted blankets, aroma therapy, and noise solutions. He uses a gravity blanket and a chili pad to maintain a cool sleeping environment, which he finds crucial for restful sleep 4. Ben also emphasizes the importance of a distraction-free bedroom, avoiding work-related items to create a safe and relaxing space 5.

I like the sleep mask called Mindfold. It just blocks out all light and I go dead to the world from like 230 to 315 or so.

--- Ben Greenfield

Additionally, he incorporates power naps into his routine, using stimulants like coffee or nootropics to re-energize afterward without affecting his nighttime sleep 6.