When it comes to staying fit, Telegram CEO Pavel Durov doesn’t believe in indulging in short-term pleasures and instead takes the long route of discomfort and discipline. One look at his morning routine and other wellness practices, and it becomes clear how the Dubai’s richest man is willing to push beyond his physical limits and embrace extreme wellness practices that are surely not for the faint-hearted. In an interview with podcaster Lex Fridman, Durov shares the fascinating wellness routine that the interviewer thinks is crazy in terms of ‘how much he can handle’.
The daily grind
Durov admits that his daily routine of push-ups and squats is incredibly boring, but it is important in creating self-discipline. This is something he does right after waking up, which helps him start his workday better.
“I do 300 push-ups and 300 squats every morning. And in addition to that, I go to the gym normally five, six times a week, spending between one and two hours every day,” he told Fridman.
The billionaire finds doing squats particularly boring, but they serve their own purpose. “They’re not that hard, they’re just boring, but you overcome it and then it’s much easier to start doing other things related to your work,” he says.
According to the American Council on Exercise, squats may help reduce your risk of injury. A study published in PubMed Central found that push-ups were linked with a lower risk of cardiovascular events like heart attack and stroke. National Institutes of Health study finds that even short bursts of physical activity can provide immediate cognitive benefits, improving attention, working memory, and overall mood.
Ice bath
The tech entrepreneur also swears by another extreme wellness routine – an ice bath. All because it’s another exercise of self-discipline.
“I think the main muscle you can exercise is this muscle, the muscle of self-discipline. Not your biceps or your pecs or anything else. Because if you get to train that one, everything else just comes by itself,” he adds.
In one of his Instagram videos, Durov is seen holding his breath as he takes a dip in a bathtub full of 0⁰C water mixed with ice. He terms it as “the best way to start a day.”
An ice bath may have both benefits and side effects. It is basically taking a plunge into ice cold water or partially submerging yourself in cold water for a few minutes. According to MayoClinic, the ideal duration of a cold-water plunge could begin from 30 seconds and can be up to 5-10 minutes at a time, not more than that. A longer exposure can lead to hypothermia. As a precaution, keeping towels and warm clothing close is advised.
“I don’t always feel great, but this feeling is passing. It’s only a few minutes. Same with the ice bath. You have to suffer a bit and then you get to feel great for hours and days after. What’s more, it gives you this long-term health benefits,” says the businessman.
Banya
It isn’t just the extreme cold temperatures that Durov subjects himself to, but he also practices the uncomfortably hot sauna practice common among Eastern Europeans.
“I don’t know if it’s crazy. I think it’s quite natural and normal by this time, but maybe I just got used to it. So Banya is this extreme kind of sauna practiced by Eastern Europeans, but it is done in a way that maximizes heat and they also use all kind of herbs and branches, and it’s a much more holistic and natural experience,” Durov told Fridman on why he believes in the practice.
He admits that it isn’t always that pleasant, “particularly if you go to extreme temperatures, you don’t feel great.”
The billionaire feels he doesn’t always feel great doing this, but the feeling is passing. “It’s only a few minutes. Same with the ice bath. You have to suffer a bit and then you get to feel great for hours and days after. What’s more, it gives you this long-term health benefits,” he says.
Banya, a traditional Russian steam bath, involves sessions in a hot, steam-filled wooden room. It is often followed by an ice bath. When the body heats up, the heart starts beating faster and blood flow around the body increases. A 2016 study found that sauna sessions are linked to reduced risk of sudden cardiac death and overall cardiovascular disease. Temperature regulation is the key here too. The practice is also associated with dehydration, lowered blood pressure and fainting, worsening of cardiovascular conditions, increased risk of sudden death when combined with alcohol, according to a PubMed study.
(Disclaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.)