Recovery & Biohacking Stack
Stack the recovery tech and supplements that move the needle, layered the way Greenfield actually runs his day.
Full-body red light therapy 5-20 min on a panel; a transcranial device (e.g. Vielight) for the head is optional
Used for mitochondrial support, skin and recovery; he layers it onto things he is already doing.
Hot-cold contrast therapy Cold plunge alternated with sauna
His single most-used recovery tool: vascular training plus a stress-resilience hit.
Refuel: recovery shake and electrolytes Protein within ~1 hr; electrolytes around fasted training
Replaces what training burns and kick-starts repair.
Core supplement foundation Creatine 5 g; magnesium (incl. at night); omega-3
The best-evidenced supplements he keeps coming back to.
Down-regulate for sleep 5-10 min slow breathing; magnesium (lotion or glycinate); lavender
Shifts you to the parasympathetic state that lets deep sleep happen.
PEMF therapy ~15-20 min on a PEMF mat/device; a sleep PEMF device at night, optional
Used for cellular recovery and sleep onset. Evidence is emerging, not settled.
Greens and antioxidant support A greens powder (esp. travel); plus antioxidant support such as green tea extract
A convenient micronutrient backstop, not a replacement for vegetables. Evidence varies by ingredient.
Fasted morning training and a low-carb, nutrient-dense diet Train fasted (~7:30am for him); whole-food, lower-carb meals
The unglamorous base under all the gear: movement, real food, metabolic flexibility.
High-end therapies Things like hyperbaric oxygen, HOCATT and peptides are clinic-based or prescription
Listed to describe his approach. We do not sell or dose prescription or clinic-only interventions.
This protocol works from your actual levels. Testing partner coming soon.
- Red light therapy panel
We may earn a referral fee if you book testing through a future partner link; it will never affect which tests are listed here. This is not medical advice or a diagnosis.
Recovery is when adaptation happens.
View sources
Ben Greenfield: my red light therapy and daily biohacking routine
Ben Greenfield's Ultimate Supplement Guide (his own doses and brands)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Ben Greenfield and is not created, reviewed, endorsed by, or affiliated with Ben Greenfield or Coach & Author · Boundless.
Is this for you
- Hard trainers and high-stress lifestyles
- People plateaued who want to dial in recovery
- Gadget-inclined optimisers (with the budget for devices)
- Anyone building a home recovery setup
Cautions
- Many devices have limited or emerging evidence; nail the basics (sleep, training, diet, cold/heat) before buying gear
- Cold and heat: cardiac conditions or pregnancy, clear it with a doctor
- Peptides, hyperbaric oxygen and similar are prescription or clinic-only; we do not sell or dose them
- Supplement evidence varies (for example, oral glutathione absorption is debated); consult a doctor or pharmacist
- Note: some items he discusses, such as nicotine, are addictive and are intentionally excluded here
- Educational only, not medical advice
- Portable cold plunge
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