Madeleine Hull
Jocko Willink is a retired US Navy SEAL, podcaster, author, and owner of a gym and a supplement brand. He is known for his intense workout routine, disciplined diet, and supplement regimen. Willink wakes up at 4:30 a.m. and hits the gym, and he suggests building fundamental strength by doing pull-ups, push-ups, and dips. He also does a lot of cardio and weight training. Willink's diet is mostly based on the Paleo diet, consisting of unprocessed, hormone-free meat, vegetables, fruits, and nuts. He avoids junk food, carbs, and sugar, and practices intermittent fasting, doing 24-hour fasts every other week and 72-hour fasts every three months. He also recommends drinking lots of water to stay hydrated.
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What You'll Learn
Jocko Willink's diet is based on the Paleo diet
Willink's diet focuses on consuming healthy, clean, and organic food without cheat meals. He advocates for a high intake of fruits and vegetables, which aid in metabolism and prevent the creation of excess body fat. Additionally, he recommends drinking plenty of water to stay hydrated. Willink also practices intermittent fasting, which involves going 24 to 72 hours without food frequently. He believes that the human body can go extended periods without food and that hunger is not equivalent to starvation.
To stay disciplined, Willink suggests preparing in advance when going out to social gatherings. He recommends checking restaurant menus beforehand to identify healthy options or even bringing your own food if necessary. Willink also advises carrying nuts at all times as a healthy snack option. While some people follow the 80/20 rule, allowing for cheat days, Willink himself does not believe in them. Instead, he maintains a strict diet and occasionally indulges in treats like a mint chocolate chip milkshake.
In addition to his diet, Willink also prioritizes sleep, waking up early at around 4:30 AM, and working out in the mornings. He incorporates various exercises into his routine, including cardio, HIIT sessions, weight training, and stretching. Willink also owns a supplement brand and takes pre-workout supplements before his high-intensity sessions.
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He does 24-hour fasts every other week
Jocko Willink is a retired Navy SEAL, podcaster, and author. He is an advocate for a disciplined approach to diet and exercise. Willink's diet is based on the idea that the human body has not adapted to eating grains, which are turned into sugar by the body, spiking insulin levels and negatively impacting health. Instead, he recommends eating what humans have evolved to eat, namely the diet of the Paleolithic man or caveman.
Willink follows the Paleo diet, which consists of unprocessed, hormone-free meat, fruits, vegetables, and nuts. He avoids junk food, processed foods, and excess carbohydrates, which he believes can make people sluggish. Willink also cuts down on sugar, which he says is addictive, and calls donuts "poison". He suggests that people should reject free food and control when they eat, rather than eating every three hours.
Willink's diet includes regular fasting. He does 24-hour fasts about every other week and 72-hour fasts every three months. During his fasts, he drinks tea and chews on sunflower seeds to help overcome the desire to eat. Willink personifies hunger as a bully and encourages people to take pride in resisting the temptation to eat. He believes that fasting is a way to exercise willpower and discipline, and that it can lead to improved energy levels and health.
Willink's approach to fasting is flexible, and he does not strictly schedule his fasts. He emphasizes that it is important to listen to one's body and adjust as needed. He also suggests that it is essential to ensure adequate hydration during fasting periods, as this can help support the body and improve overall health.
In addition to his diet, Willink maintains a rigorous exercise routine. He wakes up early, usually before 4:30 am, and starts his day with a workout, which includes cardio, weight training, and high-intensity interval training (HIIT) sessions. He focuses on compound exercises that target multiple muscle groups and also incorporates stretching and warm-up and cool-down exercises. Willink also practices Brazilian jiu-jitsu and surfing, and he owns a gym in San Diego.
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He also does 72-hour fasts every 3 months
Jocko Willink's diet is a well-known, disciplined, and intense routine. Willink follows the Paleo diet, eating primarily meat, vegetables, fruit, and nuts, while avoiding processed foods, sugar, and junk food. He also does 24-hour fasts about every other week and 72-hour fasts every three months.
Willink's 72-hour fasts, or 3-day fasts, are undertaken once per quarter, or approximately every three months. During these extended periods without food, he allows himself to drink tea and chew on sunflower seeds to help overcome the desire to eat. He personifies hunger pangs as a bully and encourages people to take pride in resisting the temptation to eat. This idea of "slapping the hunger bully in the face" is a powerful motivator for those adopting his diet.
Willink's fasting habits are not limited to these 72-hour periods. He also incorporates regular 24-hour fasts, or intermittent fasting, into his routine, going without food for a full day about every other week. This frequent fasting is a key component of his diet and is in line with his belief that the human body can survive without food for up to 30 days.
Willink's approach to fasting and his disciplined diet are not without criticism or controversy. Some may view his diet as too restrictive or intense, and his advice to reject free food and resist temptation can be challenging for many people. However, Willink's philosophy centers around the idea that discipline equals freedom, and he believes that developing strict procedures and guidelines in one's diet and sticking to them will ultimately benefit other areas of life.
Willink's 72-hour fasts every three months are part of his overall disciplined approach to health and fitness, which includes a strict diet, regular exercise, and early morning wake-up times. His diet and fitness routine have gained attention due to his background as a retired Navy SEAL and his ability to maintain a high level of physical and mental performance.
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Willink suggests eating large volumes of fruits and vegetables
Jocko Willink's diet is a well-known and simplistic one. In his book, Discipline Equals Freedom: Field Manual, Willink outlines his diet as a version of the Paleo diet. This involves eating primarily meat, vegetables, fruit and nuts, and avoiding processed foods, sugar, and excess carbohydrates. Willink suggests eating large volumes of fruits and vegetables, which can help with metabolism and prevent the creation of more body fat.
Willink's diet is not a strict interpretation of the Paleo diet, as he does not claim that everyone should follow it. Instead, he adapts it to his own needs and performance. He heavily cuts down on carbs and sugars, referring to donuts as "poison" due to their high sugar and additive content. Willink also emphasises the importance of discipline in dieting, encouraging people to say no to free food and junk food, and to control when they eat. He does not believe in cheat days, and instead advocates for developing strict procedures and guidelines to follow.
Willink's diet includes intermittent fasting, which involves going 24-72 hours without food frequently. He averages a 24-hour fast every two weeks and a 72-hour fast every three months. During his fasts, he drinks tea and chews on sunflower seeds to overcome hunger cravings. Willink views fasting as a way to build discipline and gain freedom from food, allowing him to focus on other objectives. He also believes that the human body can survive without food for up to 30 days and that hunger is not the same as starvation.
In addition to his diet, Willink prioritises waking up early, usually by 4:30 AM, and working out. He focuses on compound exercises that target multiple muscle groups and includes cardio in his routine. Willink also keeps himself hydrated with plenty of water and takes supplements to fulfil his nutrition needs. Overall, Willink's diet and fitness regimen emphasise discipline, simplicity, and adaptation to individual needs.
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He does not believe in cheat days
Jocko Willink, a retired Navy SEAL, is known for his intense workout routine, disciplined diet, and supplement regimen. He is a firm believer in the idea that discipline equals freedom and advocates for developing and adhering to strict procedures and guidelines to achieve success. This discipline extends to his diet and fitness regimen, which he shares through his leadership consulting firm, podcast, and books.
Willink follows a strict diet and does not believe in cheat days or meals. He adheres to the Paleo diet, primarily consuming unprocessed, hormone-free meat, vegetables, fruits, and nuts while avoiding processed foods, sugar, and excess carbohydrates. Willink also practices intermittent fasting, regularly undertaking 24-hour fasts every other week and 72-hour fasts every three months. During his fasts, he may drink tea and chew on sunflower seeds to curb hunger. He emphasizes the importance of discipline and believes that resisting the temptation to eat unhealthy foods is crucial for maintaining discipline and achieving fitness goals.
Willink's diet is not about completely removing junk food but rather about controlling when he eats. He argues that the human body can go without food for extended periods and that fasting is a natural state for humans. He encourages people to prepare and make disciplined choices when it comes to food, even when faced with social gatherings or free food in the office. Willink suggests that by staying disciplined with his diet, he gains freedom in other areas of his life, allowing him to focus on his objectives.
Willink's diet is not just about what he eats but also about his overall health and energy levels. He emphasizes the importance of staying hydrated by drinking plenty of water and taking supplements to ensure he meets his nutritional needs. Willink's diet and fitness routine also include a daily workout regimen, which typically starts early in the morning after waking up at 4:30 am. He focuses on compound exercises that target multiple muscle groups and includes cardio, weight training, and high-intensity workouts.
While Willink's diet and fitness routine are disciplined and strict, he does allow himself occasional treats, such as a mint chocolate chip milkshake, recognizing that these excursions to the "dark side" are not nutritionally beneficial but can be mentally satisfying. However, he emphasizes that the aftereffects of consuming sugary treats, such as a sugar rush followed by a crash, make these indulgences undesirable and reinforce his commitment to staying clean with his diet.
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Frequently asked questions
Jocko Willink follows a diet that is roughly based on the Paleo diet, which consists of unprocessed, hormone-free meat, fruits, vegetables, and nuts. He avoids grains, processed foods, and sugar.
Jocko Willink practices intermittent fasting and does 24-hour fasts about every other week and 72-hour fasts every 3 months. He also wakes up at 4:30 AM to work out.
Jocko Willink avoids junk food and free food in the office. He does, however, allow himself to have the occasional treat, like a milkshake.
Yes, Jocko Willink suggests eating large volumes of vegetables and fruits.
Yes, Jocko Willink takes supplements to fulfill his nutrition needs and give him motivation. He also has his own supplement brand.
