Episode
Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
4:04:26
Published: Mon Dec 26 2022
Description
My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines. We consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life. Jocko explains how discipline and specific daily routines allow for productivity and creativity. And we discuss the qualities of successful leaders, including how to build confidence and real bonds when working with a team or family/friends. Jocko describes a particularly powerful tool of using perspective shifts to allow for ‘detachment’ as a unique way to identify novel solutions to problems. We also discuss the power of early developmental narratives and how experiences of friendship, love, connection and loss can serve as pillars for making us better human beings in all aspects of life. Our conversation covers a wide range of topics, including mental health, physical health and performance, and provides actionable tools that anyone, regardless of age or profession, can apply to live a more effective and meaningful life. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Jocko Willink (00:03:50) Maui Nui Venison, Eight Sleep, LMNT, Momentous (00:08:42) Sense of Self, Discovery & Autonomy (00:19:11) Mindsets in the Military: Garrison vs. Combat (00:25:02) Military Divisions (00:29:34) Daily Workouts & Discipline (00:35:39) AG1 (Athletic Greens) (00:36:53) Energy & Movement, Cortisol, Nutrition (00:52:10) Exercise & Energy, Deliberate Cold Exposure (00:59:05) Win vs. Loss Mindset, Leadership, Action & Energy (01:12:07) InsideTracker (01:13:11) Confidence, Generators vs. Projectors, Family (01:24:01) Restoring Motivation: Social Connection & Play (01:32:44) Self-Identity & Context, Alcohol, Music, Dopamine (01:45:10) Motivation Sources & Recovering from Loss (01:54:05) Suicide, Navy SEALs, Social Contagion (02:09:00) Suicide, Alcohol, Positive Action (02:15:03) Meditation, Detachment (02:20:30) Adaptability & Opportunities, Navy SEALs (02:30:43) Ambition & Love, Likeability, Leadership (02:40:18) Building Teams, Detachment, Family (02:50:20) Detachment: Problems & Perspective (02:55:55) Tools: Strategies to Detach from Situation (03:08:31) Tool: Situational Awareness & Detachment (03:17:49) Social Media, Personal Flaws (03:23:01) Falling Asleep & Detachment (03:27:02) Resilience Calibration, Navy SEAL Training & Combat (03:39:16) Deliberate Discomfort & Mental Resilience (03:42:21) People & Animals, Personalities (03:51:25) Political Leadership & Military, Social Media (04:01:38) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Title Card Photo Credit: Mike Blabac
Chapters
On the Huberman Lab Podcast, host Andrew Huberman speaks with former Navy SEAL and leadership consultant Jaco Willink about science-based tools to improve physical and cognitive energy.
00:00 - 03:32 (03:32)
Summary
On the Huberman Lab Podcast, host Andrew Huberman speaks with former Navy SEAL and leadership consultant Jaco Willink about science-based tools to improve physical and cognitive energy. They discuss the importance of self-identity and consistent action, as well as practical methods for increasing focus and productivity.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Matthew McConaughey and the host discuss the importance of experiencing moments of awe and excitement in our lives, and how it can influence the quality of our sleep.
03:32 - 15:27 (11:54)
Summary
Matthew McConaughey and the host discuss the importance of experiencing moments of awe and excitement in our lives, and how it can influence the quality of our sleep. They also touch on the contradictions of being human and share insights from McConaughey's work in the military and his personal life.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
This episode delves into why young people are drawn to joining the military, examining factors such as the desire for structure and orderliness, the opportunity for respect and recognition, and the appeal of combat for certain personality types.
15:27 - 27:00 (11:33)
Summary
This episode delves into why young people are drawn to joining the military, examining factors such as the desire for structure and orderliness, the opportunity for respect and recognition, and the appeal of combat for certain personality types.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Former Navy SEAL, Rich Diviney, discusses the importance of structure and lack of structure in various aspects of life, including relationships, fitness, business, and creative endeavors, and how the SEAL team's leadership structure can be both a strength and a weakness.
27:00 - 32:42 (05:41)
Summary
Former Navy SEAL, Rich Diviney, discusses the importance of structure and lack of structure in various aspects of life, including relationships, fitness, business, and creative endeavors, and how the SEAL team's leadership structure can be both a strength and a weakness.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Arm wrestling involves more technique than many people realize and genetics play a role in attributes like grip strength.
32:42 - 35:26 (02:44)
Summary
Arm wrestling involves more technique than many people realize and genetics play a role in attributes like grip strength.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
In this podcast, the speaker discusses the relationship between exercise and energy levels.
35:26 - 42:41 (07:14)
Summary
In this podcast, the speaker discusses the relationship between exercise and energy levels. He explains how exercise helps to increase energy, focus, and immune function, and sets a timer for sleep, making it an essential part of daily life.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The impact of food intake on neural energy and function often goes unnoticed, leading people to believe that eating large meals before physical or mental exertion is beneficial.
42:41 - 48:00 (05:18)
Summary
The impact of food intake on neural energy and function often goes unnoticed, leading people to believe that eating large meals before physical or mental exertion is beneficial. However, consuming caloric energy requires neural energy, making it important to consider the impact of food on cognitive function.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The interviewee shares how certain forms of exercise like weightlifting and cardio give her an energy boost and how exercise can be used to create energy rather than just burn it.
48:00 - 52:35 (04:35)
Summary
The interviewee shares how certain forms of exercise like weightlifting and cardio give her an energy boost and how exercise can be used to create energy rather than just burn it.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Andrew Huberman talks about the benefits of cold exposure, including the increase in dopamine and adrenaline, building resilience, and the discipline of doing it.
52:35 - 57:40 (05:05)
Summary
Andrew Huberman talks about the benefits of cold exposure, including the increase in dopamine and adrenaline, building resilience, and the discipline of doing it. He also shares his personal experience with a long Sunday run and using cold exposure to enhance performance.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The podcast discusses how winning and losing can affect people in the short and long term in a SEAL team, and how the team members deal with it through resilience and acceptance of loss.
57:40 - 1:03:49 (06:08)
Summary
The podcast discusses how winning and losing can affect people in the short and long term in a SEAL team, and how the team members deal with it through resilience and acceptance of loss.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
In this episode, the speaker discusses the importance of managing energy and morale in difficult times.
1:03:49 - 1:11:52 (08:03)
Summary
In this episode, the speaker discusses the importance of managing energy and morale in difficult times. He emphasizes on keeping energy by mourning and then returning to work and how mobs feed off of each other's energy.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
InsideTracker helps manage nutritional and supplement-based interventions that adjust metabolic factors and hormones to optimize immediate and long-term health.
1:11:52 - 1:17:26 (05:33)
Summary
InsideTracker helps manage nutritional and supplement-based interventions that adjust metabolic factors and hormones to optimize immediate and long-term health. The podcast also discusses the importance of maintaining confidence in competitive situations.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The podcast discusses how military veteran and author Jocko Willink brings his intense military background into daily routines that apply to everybody, and how these routines can be applied to relationships and family routines.
1:17:26 - 1:25:28 (08:02)
Summary
The podcast discusses how military veteran and author Jocko Willink brings his intense military background into daily routines that apply to everybody, and how these routines can be applied to relationships and family routines. They discuss how different family members may embody different types of energy, and how these energies can be balanced and harnessed to create a productive and happy family home.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Jocko Willink discusses his evolution from being straight edge to drinking heavily while in the SEAL teams and then ultimately transitioning to a healthier lifestyle focused on fitness and family.
1:25:28 - 1:39:09 (13:40)
Summary
Jocko Willink discusses his evolution from being straight edge to drinking heavily while in the SEAL teams and then ultimately transitioning to a healthier lifestyle focused on fitness and family. He also mentions the benefits of Jiu Jitsu for social connection and mental wellbeing.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The speaker describes how hardcore music influenced his perception of being a rebel and how Robert Greene's Mastery book helped him understand the nature of mentorship, which involves breaking up and moving on from mentors who may not know us personally.
1:39:09 - 1:47:50 (08:40)
Summary
The speaker describes how hardcore music influenced his perception of being a rebel and how Robert Greene's Mastery book helped him understand the nature of mentorship, which involves breaking up and moving on from mentors who may not know us personally.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The speaker describes his emotional friendship with a man he called "Unfrozen Caveman," who was prone to intense emotions and needed balance in his life.
1:47:51 - 1:52:50 (04:58)
Summary
The speaker describes his emotional friendship with a man he called "Unfrozen Caveman," who was prone to intense emotions and needed balance in his life.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The same traumatic experiences can have vastly different effects on people's personalities and behaviors over time.
1:52:50 - 2:04:14 (11:24)
Summary
The same traumatic experiences can have vastly different effects on people's personalities and behaviors over time. Some people go through hardships and come out unchanged, while others are transformed by the same events.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Sleep and suicide have a definite link, with those contemplating and attempting suicide exhibiting highly irregular sleep-wake cycles in the weeks leading up to the suicide attempt.
2:04:14 - 2:10:39 (06:24)
Summary
Sleep and suicide have a definite link, with those contemplating and attempting suicide exhibiting highly irregular sleep-wake cycles in the weeks leading up to the suicide attempt.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
In this podcast, the speakers discuss avoiding traps and restoring focus, engaging in creative problem solving, and utilizing action as a source of energy rather than external factors.
2:10:39 - 2:18:16 (07:36)
Summary
In this podcast, the speakers discuss avoiding traps and restoring focus, engaging in creative problem solving, and utilizing action as a source of energy rather than external factors.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The speaker shares his experience of surfing and how it stimulates his imagination, leading to numerous ideas.
2:18:16 - 2:22:01 (03:45)
Summary
The speaker shares his experience of surfing and how it stimulates his imagination, leading to numerous ideas. Further, he talks about the different ways in which people engage in the world and the recurring themes in stories throughout history.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
A discussion about why some ex-Navy SEALs succeed after leaving the military while others struggle to adapt to civilian life, and how their reputation affects their success outside the military.
2:22:01 - 2:28:05 (06:03)
Summary
A discussion about why some ex-Navy SEALs succeed after leaving the military while others struggle to adapt to civilian life, and how their reputation affects their success outside the military.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The definition of success varies from person to person, and it's important to not blindly follow societal expectations.
2:28:05 - 2:31:12 (03:06)
Summary
The definition of success varies from person to person, and it's important to not blindly follow societal expectations. Everyone has their own unique path to achieving their goals, and it's up to each individual to determine what success means to them.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The ability to tap into different experiences and broaden one's horizons can evoke creativity and adaptiveness in a person, beyond fear and ambition.
2:31:12 - 2:36:59 (05:47)
Summary
The ability to tap into different experiences and broaden one's horizons can evoke creativity and adaptiveness in a person, beyond fear and ambition. Understanding the biology of unique experiences can allow for new perspectives and heights of creativity.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The success of an employee in a role depends on their personality and motivation, so it's important to place individuals in a position that suits them best.
2:36:59 - 2:40:31 (03:32)
Summary
The success of an employee in a role depends on their personality and motivation, so it's important to place individuals in a position that suits them best.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The ability to detach from a team and to assess the best way for that team to move forward is crucial, and this is exemplified in skateboarding and podcasting alike.
2:40:31 - 2:43:55 (03:24)
Summary
The ability to detach from a team and to assess the best way for that team to move forward is crucial, and this is exemplified in skateboarding and podcasting alike. Jim Thiebaud is a leader in both, demonstrating a genuine passion for the sport and for the people involved.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Many people struggle with the ability to detach from a problem, but learning to do so can help them see the bigger picture and recognize that their problem may not be a big deal.
2:43:55 - 2:48:31 (04:36)
Summary
Many people struggle with the ability to detach from a problem, but learning to do so can help them see the bigger picture and recognize that their problem may not be a big deal. It's important for friends, parents, and teammates to help people learn this skill of detachment.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The speaker describes the challenge of being a problem solver and how their tendency to stay on a problem until it's solved led to difficulties.
2:48:31 - 2:53:59 (05:27)
Summary
The speaker describes the challenge of being a problem solver and how their tendency to stay on a problem until it's solved led to difficulties. They emphasize the importance of learning to let go of unsolved problems.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
In this episode, the speaker emphasizes the significance of detachment in problem-solving by providing insights on assessing the problem's relevance and potential impact before deciding to solve it.
2:53:59 - 2:57:19 (03:20)
Summary
In this episode, the speaker emphasizes the significance of detachment in problem-solving by providing insights on assessing the problem's relevance and potential impact before deciding to solve it.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
A soldier reflects on how his perspective changed during a tense situation on the battlefield, allowing him to see the bigger picture and make more informed decisions.
2:57:19 - 3:00:53 (03:34)
Summary
A soldier reflects on how his perspective changed during a tense situation on the battlefield, allowing him to see the bigger picture and make more informed decisions.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Taking a step back during a crucial moment can help in detaching from emotions and making better decisions.
3:00:53 - 3:05:39 (04:45)
Summary
Taking a step back during a crucial moment can help in detaching from emotions and making better decisions. This technique is beneficial in conversations and heated discussions, allowing individuals to detach, look around, and come up with a better decision.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
By taking on a panoramic view, we can slice time differently, broaden our field of view and gain new perspectives, helping us to re-anchor and refocus our attention on what's important.
3:05:39 - 3:10:33 (04:53)
Summary
By taking on a panoramic view, we can slice time differently, broaden our field of view and gain new perspectives, helping us to re-anchor and refocus our attention on what's important.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
A story is told about a task unit getting pinned down in battle, where the enemy is using lethal laser guns, resulting in casualties.
3:10:33 - 3:13:28 (02:54)
Summary
A story is told about a task unit getting pinned down in battle, where the enemy is using lethal laser guns, resulting in casualties. One soldier feels the urge to take action and tells his commander he wants to take the shot, but is denied due to the high-risk situation.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The discussion revolves around the skills of being articulate in problem-solving, the advantages of situational awareness, and how they complement each other.
3:13:28 - 3:18:17 (04:49)
Summary
The discussion revolves around the skills of being articulate in problem-solving, the advantages of situational awareness, and how they complement each other.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The speaker discusses the tendency for people to love the dopamine circuitry and the impact that certain drugs might have on their neural circuits, as well as pondering the state of the mind before falling asleep.
3:18:17 - 3:24:55 (06:38)
Summary
The speaker discusses the tendency for people to love the dopamine circuitry and the impact that certain drugs might have on their neural circuits, as well as pondering the state of the mind before falling asleep.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The level of toughness that SEALs possess serves as a calibration point for many people, both males and females, who aspire to push past their limits.
3:24:55 - 3:32:38 (07:43)
Summary
The level of toughness that SEALs possess serves as a calibration point for many people, both males and females, who aspire to push past their limits. This idea of a toughness benchmark is not limited to males, as females also seek to measure their mental and physical strength.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Neural development plays a crucial role in an athlete's success, but only about 15% of people may have a natural ability to improve during training.
3:32:38 - 3:38:33 (05:54)
Summary
Neural development plays a crucial role in an athlete's success, but only about 15% of people may have a natural ability to improve during training. These properties are universal for all surviving humans, although identifying and selecting for them is crucial for success.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
Joe Rogan discusses with his guest the importance of developing one's resilience by doing repetitions of things that require them to be tougher, even if it means engaging in activities that suck a little bit.
3:38:33 - 3:43:56 (05:23)
Summary
Joe Rogan discusses with his guest the importance of developing one's resilience by doing repetitions of things that require them to be tougher, even if it means engaging in activities that suck a little bit.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The speaker shares insights on his German Shepherd, Odin, and how the dog's unique personality is a good balance for his own.
3:43:56 - 3:52:00 (08:04)
Summary
The speaker shares insights on his German Shepherd, Odin, and how the dog's unique personality is a good balance for his own. The speaker also mentions the potential for dogs to sense human emotions and hopes for non-invasive ways to study this ability in the future.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The speaker believes that leaders in positions of power having had wartime experience is important to fully grasp the consequences and sacrifices of war.
3:52:02 - 4:02:33 (10:31)
Summary
The speaker believes that leaders in positions of power having had wartime experience is important to fully grasp the consequences and sacrifices of war. They believe it would be excellent for a president to have military experience in order to understand how the military works better.
EpisodeJocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
PodcastHuberman Lab
The speaker covers science and tools related to it on Instagram, with some overlapping topics with the Huberman Lab podcast.
4:02:33 - 4:05:14 (02:40)
Summary
The speaker covers science and tools related to it on Instagram, with some overlapping topics with the Huberman Lab podcast. They also mention Momentous supplements and their focus on high-quality single ingredient formulations.