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

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