Jack Dorsey (CEO of Twitter) on Meditation, Extreme Time-Saving Workouts, DIY Cold Tubs, Sauna Use, One-Meal-A-Day & More – Ben Greenfield Fitness

Check out the Ben Greenfield Fitness Episode Page & Show Notes

Key Takeaways

  • Jack’s daily routine (which he tries to follow most days):
    • He wakes up around 6:15 AM
    • Then he meditates (Vipassana) for an hour
    • Next he does a version of the 7-minute workout using the Seven app
    • He’ll then use his SaunaSpace near-infrared sauna (it gets to about 125 °F) for 30 minutes to an hour
    • Then he’ll hop in his cold tub which is set to ~37 °F
    • Over the course of the morning, Jack will try to drink about 28 oz. of water
    • He then leaves for his 5-mile walk to work around 7:30 AM and gets there by 9:00 AM (except for Tuesdays and Thursdays when he works from home)
    • Jack only eats one large meal between the window of 6:30 – approx. 9:00 PM
    • Most nights (and very often on the weekends) he’ll hop back and forth between the dry sauna and cold tub
      • The dry sauna is set to 220 °F (he stays in for ~15 minutes) and the cold tub is set to 37-41 °F (he’ll try to stay in for 3 minutes)
      • Jack typically does 3 rounds of each
    • Before bed, Jack will meditate for an additional hour and then journal using the Notes app on his iPhone

Products, Tools, and Supplements Mentioned

  • Jack uses the Seven app to dictate a high-intensity interval training workout (1-3 iterations of the 7-minute workout) which he does every day
  • Jack will occasionally throw in a Tabata workout on an Assault AirBike (20 seconds hard, 10 seconds easy, for 4 minutes)
  • Jack uses a barrel sauna most nights in conjunction with an ice bath
  • Most mornings, Jack will use a SaunaSpace (a near-infrared sauna)
    • Ben uses a ClearLight infrared sauna
    • SaunaSpace also sells just the bulbs if you want to increase your near infrared light dosing
      • Jack actually keeps one of the separate solo bulbs near his standing desk, which he’ll turn on while he works
  • Supplements:
  • Jack recently bought an Oura Ring – Use code “podcastnotes” for $50 off a ring at checkout – to track his sleep
  • Ben uses the VT Bodyweight app which is loaded with tons of bodyweight workouts
  • Ben recommends people check out the book Body by Science

Intro

  • Jack Dorsey (@jack) is the CEO of Twitter and Square
    • Check out the Podcast Notes from his latest appearance on The Joe Rogan Experience and the Podcast Notes from his appearance on Sam Harris’ podcast

Meditation

  • Jack has been meditating for about 20 years, getting more serious as the years passed, experimenting with many different types along the way
  • He tries to meditate for an hour in the morning, right after waking up (around 6:15 AM) and then for an additional hour at night
  • Last year in Dallas, Texas, Jack did a 10-day silent Vipassana Meditation retreat from December 21st to January 1st
    • There was no reading, writing, or speaking allowed 
    • Minimal eye contact was made
    • Every day, participants woke at 4:00 AM
    • 2 meals were eaten per day (breakfast and lunch) – no food was consumed after 12 PM
      • Both meals were vegetarian 
      • Jack had hot oatmeal every day for breakfast 
    • Tea was served every day at 5:00 PM
    • Meditation lasted each day from 4:30 AM to 9:00 PM (besides meals)
    • Jack says day 6 was the hardest for him
    • One thing he learned:
      • “You can’t grab on to the highs and you can’t grab on to the lows. It’s all about detaching yourself and being more in control of your reactions.”
  • Jack also recently did a silent retreat in Myanmar 
    • He shared his experience on Twitter

Exercise

  • After meditating, Jack typically walks to work (which is 5 miles from his house)
    • He leaves around 7:30 AM, and typically gets to the office by 9:00
    • During the walk – Jack listens to podcasts, audiobooks, or just thinks
    • He used to do this every day, but recently started working from home on Tuesdays and Thursdays
  • Jack also typically tries to fit in:
    • A high-intensity interval training workout (1-3 iterations of the 7-minute workout) every morning
      • Jack uses the Seven app to guide him
      • All the workout requires is a chair and a wall, so Jack can easily do it while he’s traveling
      • Ben also sometimes does a version of the 7-minute workout wearing a Hyperwear Weighted Vest
    • A Tabata workout on an Assault AirBike (20 seconds hard, 10 seconds easy, for 4 minutes) – sounds like he only does this occasionally
      • He doesn’t say how many cycles he does
  • Jack has also mixes in some kettlebell and medicine ball exercises, which he does at home

Hot and Cold Stress

  • 3 years ago Jack bought a barrel sauna and ice bath with a built-in chiller (which gets it down to about 37 ° F)
    • Most nights, Jack does the following:
      • He sets the sauna temp. to 220 °F and stays in for about 15 minutes
      • Then he hops in the cold tub for 3 minutes
      • He does 3 rounds, ending in the cold tub – the whole process takes about an hour
  • More on the cold tub:
    • It’s an animal feeder cedar tub with a chiller system attached
    • Ben has an article on his blog for how to build something similar
  • Jack recently bought a SaunaSpace (a near infrared sauna)
    • He keeps it in his garage 
    • When Jack uses it, he’ll go in for about 30 minutes to an hour – the temperature only gets to about 125 °F
      • But your core body temp. increases very quickly, and perhaps even more so than with a dry sauna, causing you to really sweat
    • Ben uses a ClearLight infrared sauna
    • SaunaSpace also sells just the bulbs if you want to increase your near-infrared light dosing
      • Jack actually keeps one of the separate solo bulbs near his standing desk, which he’ll turn on while he works
    • Ben says infrared saunas result in more of a “deeper sweat” compared to dry saunas
      • The photons penetrate very deeply into the tissue

Let’s Sum Up – Here’s Jacks Routine

  • He wakes up around 6:15 AM
  • Then he meditates (Vipassana) for an hour
  • Then he does a version of the 7-minute workout using the Seven app
  • He’ll then uses his SaunaSpace, near-infrared sauna
  • Then he’ll hop in the cold tub which is set to ~37 °F
  • He leaves for work (unless he’s working from home) around 7:30 AM and gets there by 9:00 AM
    • While he’s walking, even if it’s in the 40s (°F), he’ll only wear jeans and a t-shirt…why?
      • To really focus on getting on much sun as he can
      • Jack also finds the cold air gives him more energy later in the day and helps him sleep better at night
  • Most nights (and very often on the weekends) he’ll hop back and forth between the dry sauna and cold tub
    • The dry sauna is set to 220 °F (he stays in for ~15 minutes) and the cold tub is set to 37-41 °F (he’ll try to stay in for 3 minutes)
    • Jack typically does 3 rounds of each
  • He then meditates for an hour before bed
  • Jack tries to journal at the end of every day
    • He just uses the Notes app on the iPhone

More on Cold Stress

  • Jack says every shower he takes is a cold shower
    • “Nothing has given me more mental confidence than being able to go straight from room temperature into the cold”
      • “If I can will myself to do that thing which seems so small, but hurts so much, I can do nearly anything”
    • “For me, it’s better than caffeine”

What does Jack’s diet look like?

  • He was vegan for 2 years
  • Eventually, he started eating more of a Paleo diet
  • Then Jack listened to a bunch of Wim Hof podcasts and really resonated with everything Wim was talking about
    • For this reason, like Wim, Jack started eating only one meal per day
      • He’s been doing this for 2 years now
  • What does Jack’s one meal consist of?
    • He allows himself to eat from around 6:30 – approx. 9:00 PM
    • There’s a protein (fish, chicken, or steak) with a ton of greens (often arugula or spinach) with something like asparagus or brussel sprouts
    • For dessert, he’ll eat some mixed berries and occasionally a little dark chocolate
    • Jack will often have a glass of red wine with dinner
  • On eating only one large meal a day, Jack adds:
    • “During the day I feel so much more focused”
    • It also helps him fall asleep easier, as he’s pretty stuffed/relaxed from the large meal
  • Every morning, Jack will down about 28 oz. of water as soon as he can

Supplements

  • Jack doesn’t take any besides a daily multivitamin and a lot of vitamin c
    • Brands not specified
    • He tries to get most of his nutrients from his diet
  • Every now and then he takes Athletic Greens

Sleep

  • Jack recently got an Oura Ring – Use code “podcastnotes” for $50 off a ring at checkout
    • He’s noticed that if he drinks too much wine, the time he spends in REM sleep drops

Fasting

  • Jack has been experimenting with 2-day water only fasts from Friday night to Sunday night
    • One thing Jack has noticed from doing this:
      • How much of our days are centered around meals
      • AND how much more productive he is

Jack’s Personal Life

  • He’s single
  • He tries to have dinner with his best friends as much as possible

Random Yet Important

  • “I learn best through experimentation” – Jack says he’s always experimenting health wise
    • “My routine today is completely different from my routine 3 years ago”
  • Ben uses the VT Bodyweight app which is loaded with tons of bodyweight workouts
  • Ben recommends people check out the book Body by Science
  • Jack really loved Ben’s recent podcast on ancestral wisdom vs. modern science 
  • Jack is a fan of Ray Cronise 
  • Jack listened to Ben’s podcast on freediving

These notes were edited by RoRoPa Editing Services

Bookmark

FREE! THE TOP 10 PODCASTS OF 2018, AND WHAT WE LEARNED

You'll also get our weekly newsletter with the takeaways from our curated list of top podcasts. Unsubscribe anytime.