Optimizing Daily Habits: Snacking, Movement, Light Exposure, and More Wellness Hacks LIFE Network: RAW Podcast #3

Ben Greenfield

Dec 6, 2025

Episode description

Full Show Notes: https://bengreenfieldlife.com/lnraw03/

Welcome to a no-holds-barred, behind-the-scenes edition. You’re getting an exclusive replay from my Life Network’s RAW series—a solo deep dive where I share straight-up, sometimes controversial truths you won’t always hear on the main show.

In this episode, I peel back the curtain on a recent mastermind weekend at my home, where I observed over 20 high-performing men up close: we’re talking morning routines, meal habits, biohacking practices, tech usage—you name it. What did I see? Even the “healthy” folks slip into patterns that sabotage fat loss, disrupt sleep, tank metabolic health, and kill mobility. I lay it all out: how “healthy” snacks sneak in hundreds of mindless calories, why evening stimulant use is wrecking your sleep, the truth about EMF and laptop exposure, the game-changing power of post-meal movement, and the essential daily mobility practice my body swears by.

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Episode description

Full Show Notes: https://bengreenfieldlife.com/lnraw03/

Episode Sponsors:

Truvaga: Balance your nervous system naturally with Truvaga's vagus nerve stimulator. Visit Truvaga.com/Greenfield and use code GREENFIELD30 to save $30 off a

Mindsip insights from this episode:

Keep phone in airplane mode to reduce EMF exposure

Keep your phone in airplane mode for about 80% of the day, with Wi-Fi and Bluetooth disabled, to minimize EMF exposure.

#EMF

#safety

Place anti-radiation pad under laptop to protect from EMF

Always place an anti-radiation pad, such as one from DefenderShield or HaraPad, under your laptop to protect your body from EMF.

#device

#EMF

Eliminate healthy snacks to enhance fat loss

Even healthy snacks like nuts and jerky can add hundreds of excess calories, so avoid them if your goal is to improve body composition.

#nutrition

#weight-loss

Engage in movement after every meal to regulate blood glucose

Make it a non-negotiable rule to engage in at least five minutes of movement, like walking or jumping jacks, after every meal to regulate blood glucose.

#exercise

#glucose

Defy social expectation to stand and move during meetings

If there is an option not to sit during meetings or while waiting, choose to stand and move to increase non-exercise activity.

#activity

Turn phone screen red at night for better sleep

Use phone settings and apps like "One Tap Zap" to make your screen completely red after sunset, which is more effective for sleep than standard night mode.

#sleep

Perform daily "Big Three" exercises to fix back pain

Combat low back pain by sitting less and performing Dr. Stuart McGill's "Big Three" exercises (bird dog, curl up, side plank) daily.

#back-pain

#exercise

Incorporate 15 minutes of mobility into your morning routine

Dedicate 15 minutes every morning, separate from your workout, to a mobility routine with exercises from sources like Ben Patrick (ATG) or Elastiboy.

#mobility

#routine

Ben Greenfield

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