Podcast Summary: The Dr. Hyman Show
Episode: The Biohacks Ben Greenfield No Longer Uses (and What He Does Instead)
Date: August 27, 2025
Guests: Dr. Mark Hyman (Host), Ben Greenfield (Guest, biohacker and performance coach)

Episode Overview

In this rich and wide-ranging episode, Dr. Mark Hyman welcomes acclaimed biohacker Ben Greenfield for a probing and surprisingly personal conversation about the ever-evolving world of health optimization. The two seasoned experts examine foundational principles, dissect new trends, and share hard-won lessons about movement, recovery, community, longevity, and what truly matters as the science—and paradoxes—of biohacking unfold.

The heart of the discussion centers around which biohacks and wellness practices Ben Greenfield has stopped using, what he’s discovered about over-exercising, the deep importance of community, the dark side of certain health tech, and how to distill a chaotic world of health advice into sustainable, meaningful life practices.

Key Discussion Points & Insights

Defining Biohacking (03:10–05:27)

• Biohacking is any tool, technique, or technology used to optimize health, especially when it accelerates or enhances what the body might do on its own.
  • “Anything that you can use to optimize your cellular or metabolic health… more time-efficient than you might be able to do in a native state.” —Ben Greenfield [03:45]
• Acknowledges the natural roots (e.g., sweat lodges) vs. the modern technological layering of biohacking.

Exercise: From Overkill to Optimal (05:27–19:07)

• Ben’s transformation: From extreme endurance athlete, bodybuilder, and over-exerciser to a champion of moderation, functional movement, and walking.
  • Old Belief: “I have learned a lot since being fooled into thinking that you can basically out-exercise your diet, that the more is better…” —Ben Greenfield [08:16]
• Citing research on the “Goldilocks zone” for exercise:
  • Moderate intensity exercise: Up to 150 minutes/week.
  • Vigorous exercise: Max 70 minutes/week.
  • Going beyond this increases risk of atherosclerosis, inflammation, arterial stiffness.
• Modern Approach: Mostly walking, light strength/resistance training, family sports (pickleball, tennis), and “super slow” weightlifting—minimizing injury risk and maximizing energy/libido.
  • “Now I have way more energy, way more libido...everything looks way better on bloodwork…” —Ben Greenfield [18:40]
• Blood flow restriction bands and travel-friendly fitness suggested as practical tools.

Modern Recovery Technologies and Rejuvenation (20:02–41:50)

Facial and Aesthetic Biohacks (20:27–24:09)

• Microneedling, derma rollers, and topical peptides (GHK, NAD), and even “salmon sperm” extracts are explored.
  • “The newer thing that I just discovered is salmon sperm. I’m not joking...” —Ben Greenfield [21:57]
• More invasive treatments: Cold laser and stem cell infusions for deep facial rejuvenation.

Cellular & Physical Recovery

• Stem Cells & Exosomes: Latest trends (VSEL, MUSE cells) for injury/orthopedic recovery. “But those are spendy things.” —Ben [27:41]
• Daily Practice: Grounding, PMF (pulsed electromagnetic field) mats, red/blue light therapy, oxygenation strategies (hyperbaric, EWOT).

Light, Circadian Health, and Tech in the Home (32:08–36:06)

• Tuning indoor lighting for optimal circadian rhythm: Full-spectrum bulbs, blue light blockers/concentrators, OLED/incandescent lights for day-night cycles.
• Use of devices to help adapt body clock during travel and recovery.

Oxygen Therapies & Mitochondria Support (37:24–41:08)

• Emphasis on Intermittent Hypoxic and Hyperoxic Training (IHHT), EWOT, and hyperbaric oxygen for cellular “housecleaning,” stem cell activation, and brain health/longevity.
  • “Electricity, light, oxygen, I would say those are three big ones for me…” —Ben [39:42]

The Dark Side of Health Tech & Environment (41:51–41:50, 68:00+)

• Acknowledgement that technologies improving comfort and health also have downsides: EMF exposure, poor air/water/light quality.
  • Optimizing home for air, light, water (filtered), and reducing wireless signals (hardwired ethernet).
  • “Some of the technologies that have helped us…live better…also have a dark side.” —Dr. Hyman [68:16]

The Longevity Power of Community, Connection, and Spiritual Health (41:51–63:51)

• Community as a Biohack: Loneliness identified as a medical risk equivalent to smoking 15 cigarettes daily.
  • “I think it was the Surgeon General in 2023 identified loneliness as the equivalent of smoking like 15 cigarettes a day.” —Ben [42:13]
• Biological impact: Community affects gene expression, inflammation, even viral resistance (“sociogenomics”).
• Digital vs. real-life relationships: The need for in-person, tactile, and emotional connection for true health.
• Ben shares candidly about reprioritizing family after near-divorce:
  • Building a ‘family constitution,’ daily family meetings, creating meaningful rituals and a family crest.
  • “I was really not putting my family first...It took a pretty rocky patch...for me to buckle down and put family first.” —Ben [55:28]
• Dr. Hyman reflects on his health crisis and the healing power of friendship and support circles.

Most Important Biohacks & Practices: Ben’s Final List (64:53–67:44)

Ben distills his lifelong experimentation into 5 core pillars:

1. Move well—moderate, functional daily movement.
2. Eat well—real food, diverse plant-rich diet, mindful eating, minimal ultra-processed foods.
3. Thermal Stress/Discomfort—regular use of sauna, cold immersion, environmental hormesis.
4. Control Your Environment—clean air, water, optimal (sun and circadian) lighting, reduced electrical pollution.
5. Spiritual Health & Community—daily connection, sense of belonging, and spiritual practice.
   • “Fill that hole [in the soul] with a relationship with a higher power and with other people...all the other stuff becomes more fulfilling.” —Ben [59:03]

Emerging and Overrated Trends in Longevity (68:29–85:06)

Emerging Trends:

• Combining haptic sensation (vibration), light, and sound with relaxation devices (e.g., ShiftWave, NeuroVisor, Roxiva).
  • “Something about light plus sound plus vibration will knock me out on an airplane or after a busy day...” —Ben [71:00]
• Afternoon “unplug” sessions for stress reset: Ben’s structured downtime is a non-negotiable for energy, presence, and recovery.

Overrated Practices & Misconceptions:

• Overdoing intermittent fasting and keto (especially problematic in premenopausal women).
• Excessive carb-phobia and glycemic monitoring in the wellness community.
• Overemphasizing protein without considering quality.

Protein, Diet Trends, and the Nutrition Cycle (79:06–85:09)

• Protein needs: 1 gram/lb bodyweight is ideal for most, but not all; quality matters most. Preparation techniques for plant proteins are emphasized for absorption.
• Quality over dogma: Real, minimally processed food—whether plant or animal—is key. Don’t let ideology override your biology.
  • “Don’t let your ideology run over your biology…listen to your body.” —Dr. Hyman [85:09]

Notable Quotes & Memorable Moments

• “Now I’m a huge fan of walking.” —Ben Greenfield [08:41]
• “If you asked me 10 years ago…I was doing some crazy stuff…now I walk, do slow weightlifting, and play with my family.” —Ben [18:13]
• “Getting a hug could be a biohack.” —Ben [46:34]
• “It’s so easy to build these super shaky digital relationships that…are kind of flat at the end of the day.” —Ben [62:12]
• “True biohacking—that’s what we do as a family…they feel a real sense of belonging.” —Ben [58:28]
• “Move well, eat well, introduce discomfort, take care of your personal environment, and nurture your spirit and community—those five things are the foundation.” —Ben [67:44]
• “Don’t let your ideology run over your biology…listen to your body.” —Dr. Hyman [85:09]

Important Timestamps & Segments

• 03:10: Defining biohacking—ancient traditions to modern tech
• 05:27–19:07: Rethinking exercise; “Goldilocks” zone; benefits of walking, slow strength training
• 20:27–24:09: Facial rejuvenation biohacks: microneedling, peptides, and salmon sperm
• 27:41: Stem cell therapies, orthopedics, and expense
• 32:08–36:06: Light therapy and circadian optimization at home
• 37:24: Oxygen therapies for recovery and mitochondrial health
• 41:51: Community as medicine; loneliness as a major health risk
• 55:28: Ben’s family transformation—rituals, constitutions, daily connection
• 64:53: Top five biohacks distilled
• 71:00: Cutting-edge relaxation: combined haptic, sound, and light devices
• 79:06: The “protein craze”—dangers of excess, importance of quality, and diversity
• 85:09: Avoiding dogma, trusting your body’s feedback

Final Takeaways

• True health and longevity come from harmonizing evidence-based practices, ancient wisdom, and the essentials of human connection and spirit—far beyond gadgets and gimmicks.
• What we stop doing can matter as much as what we start; moderation, community, and self-awareness are the highest forms of biohacking.

To learn more, visit Ben Greenfield at BenGreenfieldLife.com and follow Dr. Hyman's ongoing work for practical guides to health and wellness.

(All timestamps are in MM:SS format for easy reference.)