Dante Carrillo
Jocko Willink is a retired US Navy SEAL commander, podcaster, and author. He advocates for a simplistic diet and fasting routine, which he refers to as the 99/1 rule. This involves adhering to a strict diet 99% of the time, with the remaining 1% reserved for treats like mint chocolate chip milkshakes. Willink's diet is based on the Paleo diet, which consists of unprocessed, hormone-free meat, vegetables, fruits, and nuts. He also recommends a consistent sleep schedule, regular exercise, and avoiding junk food and sugary drinks. Willink's daily routine includes waking up early and working out, and he has admitted to having a sweet tooth.
| Characteristics | Values |
|---|---|
| Diet Type | Paleo |
| Diet Philosophy | "Discipline Equals Freedom" |
| Diet Plan | 99/1 (Not 80/20) |
| Fasting | 24-hour fasts once every two weeks and a 72-hour fast once per quarter |
| Meals | Skips breakfast and has lunch as the first meal of the day |
| Sleep | 5-6 hours of sleep with a full recharge of 9-10 hours once every week or two |
| Workout | Lifting weights, sprinting, martial arts, jiu-jitsu, burpees, kettlebell swings, deadlifts, cleans, clean and jerks, squats, pull-ups, pushups, and dips |
| Supplements | Krill oil, glucosamine, creatine, curcumin, Joint Warfare, and Super Krill |
| Recommended Products | Bubs Naturals' Whole 30 approved C8 C10 MCT oil powder, collagen, creamers, and MCT powder |
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What You'll Learn
Jocko Willink's diet is mostly Paleo
> The modern diet has been around for about 10,000 years. That's when man figured out how to plant some foods, grow them, harvest them, make them easier to digest and store them. These foods were grains: wheat, rice, corn. Our bodies have not adapted to eating grains yet. When we eat grains, they are turned to sugar in our stomachs. The insulin level spikes and punishes our bodies internally. So, it is better to eat what we have evolved to eat – that is the diet of the Paleolithic man, or caveman.
Willink emphasizes the importance of a consistent and strategic diet, focusing on long-term well-being over short-term gratification. He suggests avoiding junk food and sugary drinks, and opting for clean eating and a high-protein diet with plenty of steak and nuts. Willink also recommends supplements like krill oil, glucosamine, creatine, and curcumin, which he takes himself and believes in enough to create his own supplement line, Origin USA.
In addition to his diet, Willink prioritizes regular exercise and consistent sleep schedules. He wakes up between 4:30-4:45 am every day and works out, doing a four-day split (pull, push, lift, squat) with core exercises and cardio. Willink also highlights the importance of finding an optimal sleep schedule that works for the individual, as well as managing stress.
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He does 24-hour fasts and 72-hour fasts once per quarter
Jocko Willink is a retired Navy SEAL who has written several books, including the leadership manual *Extreme Ownership: How U.S. Navy Seals Lead and Win*, and hosts a podcast, *Jocko Podcast*. He has a disciplined approach to his health and fitness, which includes a strict diet and exercise routine.
Willink does 24-hour fasts and 72-hour fasts once per quarter. During his fasts, he drinks tea and chews on sunflower seeds to curb hunger. He also personifies his hunger pangs as a bully, taking pride in denying himself food and drink. This approach to fasting is in line with his philosophy of "discipline equals freedom", which he has previously spoken and written about.
Willink's diet is based on the Paleo diet, which roughly follows the eating habits of a Paleolithic human or caveman. This includes eating meat, vegetables, fruits, and nuts, while avoiding grains such as wheat, rice, and corn. He has said that this is when he "performs well" and "feels good". Willink also recommends a high-protein diet, with plenty of steak and nuts. He avoids junk food and sugary drinks, and only occasionally indulges in treats like chocolate chip cookies and milkshakes.
Willink's diet is part of a disciplined lifestyle that includes a strict exercise routine and consistent sleep schedule. He wakes up between 4:30 and 4:45 am every day and works out, including pull-ups, push-ups, dips, deadlifts, squats, and sprints. He also trains in martial arts like jiu-jitsu and surfs. Willink emphasizes the importance of consistency in diet, exercise, and sleep, and strategic thinking in diet and exercise, prioritizing long-term well-being over short-term gratification.
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He eats a high-protein diet with plenty of steak and nuts
Jocko Willink's diet is a well-known one, based on the idea of "discipline equals freedom". Willink advocates for a high-protein diet with plenty of steak and nuts. This is in line with his promotion of the Paleo diet, which involves eating meat, vegetables, fruits, and nuts, much like the diet of a Paleolithic man or caveman. Willink's diet is also high in fat, with sources such as avocado and nuts.
Willink's diet is not about strict scheduling but rather about consistency and discipline. He does not schedule his 24-hour fasts, for example, but averages one every two weeks, and does a 72-hour fast once per quarter. During his fasts, he drinks tea and chews on sunflower seeds to curb hunger. Willink emphasizes the importance of a consistent sleep schedule, with the same bedtime and wake-up time every day, rather than focusing on the number of hours slept.
Willink's diet is also about avoiding junk food and sugary drinks, which he refers to as the dark side. He suggests that by cutting out sugar, you will lose your sweet tooth and no longer crave these treats. Willink does admit to occasionally indulging in treats like chocolate chip cookies and milkshakes, but only when they are "worth it".
Willink's diet is part of a broader philosophy of discipline and ownership in business, war, relationships, and everyday life. He emphasizes the importance of strategic thinking in diet and exercise, prioritizing long-term well-being over short-term gratification. This involves making consistent, healthy choices in diet, exercise, sleep, and stress management.
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He recommends a balanced diet and consistent sleep schedule
Jocko Willink, a retired Navy SEAL, emphasizes the importance of a balanced diet, regular exercise, consistent sleep schedules, and stress management. Willink himself follows a simplistic and well-known diet, which he outlines in his book, "Discipline Equals Freedom: Field Manual". He roughly describes this as a Paleo diet, consisting of unprocessed, hormone-free meat, fruits, vegetables, and nuts. This is based on the notion that our caveman ancestors did not consume grains, and that our bodies have not adapted to eating them.
Willink advocates for a high-protein diet, with plenty of steak, chicken, and nuts. He also endorses products from Bubs Naturals, a company that produces Whole 30-approved C8 C10 MCT oil powder. Willink emphasizes the importance of avoiding junk food and sugary drinks, which can have negative effects on the body and hinder long-term strategic vision. He suggests that individuals should find their optimal sleep schedule and maintain consistency in their sleep-wake cycles, even on weekends.
In addition to his diet, Willink also incorporates regular exercise into his daily routine. He wakes up between 4:30 and 4:45 am every day and begins his workout, which includes a four-day split of pull, push, lift, and squat exercises, as well as core work and cardio. Willink also practices martial arts like Jiu-Jitsu and surfing. He recommends staying disciplined and consistent with your diet and exercise routine, even if results are not immediately visible.
Willink also practices intermittent fasting and averages a 24-hour fast every two weeks, as well as a 72-hour fast once per quarter. During his fasts, he drinks tea and chews on sunflower seeds to curb hunger. He emphasizes that it is important to listen to your body and adjust your diet and exercise routines accordingly. Willink's philosophy revolves around discipline and ownership, and he encourages individuals to execute the plan and take pride in their healthy choices.
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He works out regularly, including lifting weights and martial arts
Jocko Willink is a retired Navy SEAL, and his workout philosophy is based on exercises that helped him during his time in the Navy. Willink advocates for a consistent sleep schedule, a regular workout routine, and a clean diet.
Willink emphasizes the importance of working out regularly to maintain strength and muscle mass, especially as one ages. He suggests engaging in activities such as lifting weights, sprinting, and martial arts like Jiu-Jitsu. Willink is a black belt in Brazilian jiu-jitsu and has a home gym in his garage. He typically sticks to advanced exercises but incorporates lighter basics when travelling or recovering from intense workouts. He also recommends a high-protein diet with plenty of steak and nuts.
Willink's diet is based on the notion of the Paleolithic diet, which is based on the consumption of meat, vegetables, fruits, and nuts. He also does 24-hour fasts with an average frequency of one every two weeks and a 72-hour fast once every quarter. During his fasts, he drinks tea and chews on sunflower seeds to curb his hunger.
Willink's workout routine is intense and he works out early in the morning, usually before dawn. He has a four-day approach to working out, which includes push, pull, power cleans, squats, and exercises for the abs. He also does weighted kipping pull-ups, using a swinging motion with his shoulders and hips while adding weight through a vest. He also does ring dips with a weight vest or belt and deadlifts.
Willink's philosophy revolves around discipline and freedom, which he also discusses in his book, "Discipline Equals Freedom: Field Manual." He emphasizes the importance of developing strict procedures and guidelines and sticking to them, which allows one to benefit from the freedom to focus more clearly on objectives. This discipline extends to his diet and workout routine, where he stresses the importance of consistency and long-term well-being over short-term gratification.
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Frequently asked questions
Jocko Willink follows a strict version of the Paleo diet, which consists of eating meat, vegetables, fruits, and nuts. He calls it the 99/1 diet, meaning he sticks to it 99% of the time, allowing himself the occasional treat.
Jocko Willink eats a high-protein diet with plenty of steak, chicken, and salad. He also snacks on nuts and jerky.
Yes, Jocko Willink does 24-hour fasts around once every two weeks and a 72-hour fast once per quarter. During his fasts, he drinks tea and chews on sunflower seeds.
Jocko Willink takes krill oil, glucosamine, creatine, and curcumin. He also takes supplements from his own line, Origin USA, including Joint Warfare and Super Krill.
