Understanding Leadership and Personal Growth: Applying Concepts to Software Development

The podcast, hosted by Andrew Huberman, features Jocko Willink, a retired Navy SEAL and leadership author. The conversation centers around tools for enhancing physical and cognitive energy, dealing with lack of motivation and difficult relationships, and understanding self-identity. The mechanisms underlying these tools are discussed in depth, offering listeners a richer understanding of how to improve mental and physical health and performance.

How does it apply to you?

The insights from this podcast can be applied to improve leadership skills, personal growth, and overall mental and physical health.

Applied Learning to Developer Enablement

The podcast's content can be applied to software development and learning within a software development organization in multiple ways. For instance, the leadership skills and team dynamics discussed by Jocko Willink could be used to enhance the effectiveness of project teams. His tools for generating more physical and cognitive energy can help developers maintain their productivity levels. The tips for dealing with lack of motivation and difficult relationships can improve team cohesion and morale.

The scientific mechanisms underlying these tools can provide a deeper understanding of why certain practices work, which can lead to their more effective implementation.

Developer Checklist

Software Development and Productivity

Workplace Relationships

Health and Lifestyle

Self-Awareness and Personal Growth

Mindset and Attitude

Summary

Introduction and Background of Guest

The podcast is hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine. The guest is Jocko Willink, a retired Navy SEAL, author of several important books on leadership and team dynamics, and host of the Jocko Podcast. During his 20-year career with the US Navy, Jocko served with SEAL Team 3 as commander of Task Unit Bruiser in Ramadi, Iraq, and elsewhere in the Middle East, as well as deployments in Asia and Europe. After retiring from the Navy, Jocko used his experience and knowledge gleaned from his time in the SEAL teams to develop tools that anybody can use to develop their leadership skills, both for leading themselves and for leading others.

Purpose of the Podcast

The podcast aims to discuss a number of tools that Jocko has taught and used over the years in different contexts, including tools for generating more physical energy and for generating more focus and cognitive energy. It also covers how to deal with lack of motivation, difficult relationships in the workplace and elsewhere, and how to think about and navigate the self. The conversation delves into the notion of the self and one's self identity, how self identity plays into our ability to engage in actions of specific types consistently over time, where it can hold us back, how to gain better perspective, and how to help others gain better perspective so that we can work better with them and them with us.

Scientific Mechanisms Underlying the Tools

The discussion delves deep into the likely scientific mechanisms underlying why the tools that Jocko teaches and uses are so effective. They explore ideas about what likely does and does not underlie different tools and techniques, focusing mostly on what works in the practical sense in the world. The goal is to provide the listener with a large number of tools and a richer understanding of how to navigate and enhance mental health, physical health and performance in all aspects of life.

Importance of High-Quality Protein Intake

High-quality protein intake is extremely important for overall health. Current research suggests that most people should be consuming about 1 gram per pound of body weight of quality protein per day. Maui Nui meats are highlighted as a source of high-quality protein, particularly their venison which contains a beneficial amino acid profile and other nutrients.

Promotion for Maui Nui Venison

A promotional offer is presented for Maui Nui venison, available at mauinuivenison.com/huberman. A 20% discount is offered for the first order.

The Role of Temperature in Sleep Quality

The key importance of temperature in regulating the quality of sleep is discussed. To fall asleep and maintain deep sleep throughout the night, body temperature needs to decrease by about 1 to 3 degrees. Waking up involves an increase in body temperature by about 1 to 3 degrees.

Eight Sleep Mattress Covers

Eight Sleep's smart mattress covers, which have cooling, heating, and sleep tracking capabilities, are discussed. These mattress covers allow users to program their preferred sleeping temperature, promoting deep sleep, slow wave sleep, and REM sleep in the optimal sequence. The speaker's personal positive experiences with an Eight Sleep mattress cover are shared.

Promotion for Eight Sleep

A promotional offer is presented for Eight Sleep's Pod Pro cover, available at eightsleep.com/huberman. A $150 discount is offered at checkout. Eight Sleep ships in the USA, Canada, UK, and selected countries in the EU and Australia.

Importance of Hydration and Electrolytes

The key role of hydration and electrolytes for nerve cell function, neuron function, and the function of all cells, tissues, and organ systems of the body is discussed. Proper ratios of sodium, magnesium, and potassium are essential for optimal bodily functions. Without proper hydration and electrolyte balance, cognitive function, mood, hormone systems, and physical performance can be negatively impacted.

Promotion for LMNT

A promotional offer is presented for LMNT, an electrolyte drink with optimal ratios of sodium, magnesium, and potassium and no sugar. The offer is available at drinklmnt.com/huberman, and includes a free LMNT sample pack with purchase. Two special holiday flavors, chocolate caramel and mint chocolate, are highlighted.

Partnership with Momentous Supplements

The Huberman Lab podcast's partnership with Momentous supplements is announced. The supplements discussed on the podcast can be found at livemomentous.com/huberman. The expanding library of these supplements is also mentioned.

Introduction of Jocko Willink

The guest for the podcast episode, Jocko Willink, is introduced and welcomed. A brief discussion ensues about the length of their previous podcast collaboration, the energy drinks they both enjoy (Jocko GO drinks), and the unique experience of podcasting with a fellow podcaster.

Introduction and Podcasting Experience

The conversation starts with a discussion about podcasting, an activity that the speaker took up without prior training or practice. The speaker attributes their podcasting abilities more to luck than skill, indicating that it's something they just started doing without much thought or preparation.

First Encounter and Impressions

The speaker recounts their first encounter with the other person, which took place on the Tim Ferriss podcast in 2014 or 2015. At the time, the speaker was living with their girlfriend in a small apartment in Oakland, saving up to buy a better place. The speaker's girlfriend had several connections in San Diego, and the speaker mentions her past relationships with Navy SEALs. The speaker also acknowledges the other person's embodiment of discipline and a number of other qualities.

Discussion Plan

The speaker lays out a plan for the discussion, expressing a desire to explore not just routines and mindsets, but also counterintuitive approaches and perspectives from different domains of life, including business and family. The speaker seeks permission to dive into these topics over an extended period of time.

Sense of Self and Early Experiences

The speaker poses a question about the other person's early experiences and sense of self, specifically asking about a time when they realized the exciting or scary things in the world. The speaker is interested in an event or experience that sparked the other person's interest or curiosity as a child.

Gradual Realization of Self and Personal Impact

In response to the question, the other person describes their self-realization as a gradual process, marked by small clues and steps that led them to understand their own thoughts, abilities, and potential. They highlight the absence of a single defining moment, instead suggesting that their understanding of self and their ability to influence their surroundings developed slowly over time.

Early Interaction and Realization

The other person shares a specific memory from when they were about 10 years old and went shopping with their mother. They recall interacting with a salesgirl in the store, making her laugh, and enjoying the interaction. This event seems to have been a significant moment in their development, signaling their emerging awareness of their own personality and potential.

Understanding Cause and Effect

The speaker discusses the concept of cause and effect, and how our actions can impact the world around us. This can range from our immediate environment to the broader world. The speaker emphasizes the importance of understanding this concept, as it forms the basis of our interactions and relationships with others.

Concept of Generators and Projectors

The speaker introduces a theory from a Hungarian psychologist that categorizes people into two kinds: generators and projectors. Generators are people who, from a young age, realize they can impact others either positively or negatively. They are driven to create and generate things in the world. On the other hand, projectors are people who prefer to reflect on what they see. The speaker emphasizes that neither type is superior, and both are needed for a balanced world.

Life in the Military

The speaker shares his experience in the military, where he realized the value of performance and the reward of recognition. He learned that performing tasks well could lead to more freedom and control over his destiny, and that the actions he took in the present could impact his future. This realization led to a shift in his mindset and approach to life.

Understanding Future Impact

The speaker discusses the importance of understanding how current actions can impact the future. He believes that this is a crucial lesson that is often not learned until later in life. The speaker emphasizes the importance of focusing on actions that positively impact the future, leading to a better life.

Concept of Investments and Withdrawals

The speaker introduces the idea of 'investments and withdrawals', relating to how actions taken now can have a positive or negative impact on one's future. He further discusses how understanding this concept early in life can influence health behaviors and intellectual behaviors.

The Attraction of the Military

The military is seen as an orderly place where everything has a place and people are commanded based on their rank. It attracts people with an authoritarian mindset who want to command respect and have people listen to them. The military uniform, the salutes, and the carrying out of orders are all appealing to these individuals. This mindset can lead to success in the military, especially in noncombat situations known as 'garrison'.

Understanding Garrison

The term 'garrison' refers to the noncombat situation in the military. It includes activities such as being out on the parade field, going through schooling, and marching. These activities are orderly and predictable, and people with an authoritarian mindset thrive in such environments as everything goes according to plan.

Authoritarian Mindset in Combat

While the authoritarian mindset works well in garrison situations, it does not translate well to combat. Combat is unpredictable and chaotic, with plans often not going as expected. The authoritarian mindset, which is not open to input from others and prefers to command, struggles in this environment.

Flexible Mindset in Combat

In contrast to the authoritarian mindset, a flexible mindset thrives in combat. This type of person is open-minded, paying attention to the input they receive and evolving their plans as needed. They excel in the chaotic situations of combat, able to adapt and respond effectively.

Garrison vs Combat Mindsets

It's common to see a dichotomy between individuals who excel in garrison situations and those who excel in combat. The 'dog of war' who thrives in combat often doesn't fit well back into the garrison environment, failing to meet the strict order and discipline requirements. The ideal individual is one who can balance both environments, adhering to the discipline of the garrison while also being able to adapt and respond effectively in combat.

Stereotypes and Creativity in the Military

Contrary to the common stereotype that military personnel are robotic and strictly adhere to hierarchy, creativity and open-mindedness are highly valued. Especially in combat situations, individuals with a rebellious streak and creative problem-solving skills often excel. The speaker emphasizes that while there is a degree of truth to the stereotype, it does not represent the entirety of the military experience.

Military Divisions and Stereotypes

Stereotypes about different divisions within the military, such as the Air Force, Marines, Navy, and Army, do exist. However, these stereotypes are not entirely accurate and do not represent all individuals within these divisions. For example, while the Marine Corps is steeped in tradition and has a powerful culture, not all Marines fit the common stereotype.

Decentralized Command in the Navy and SEAL Teams

Historically, the Navy and SEAL teams have operated under a decentralized command structure. This means that individuals often have to understand their objectives and then make it happen, without constant communication or direction. This approach requires leaders at every level of the organization, and it is one of the strengths of the SEAL teams.

Absence of Doctrine in the SEAL Teams

Unlike the Army and the Marine Corps, which have clear manuals and doctrines for various operations, the SEAL teams have traditionally operated on word of mouth. This lack of formal doctrine allows for flexibility and adaptability, as plans can be adjusted based on different factors like terrain or available equipment. However, the absence of a formal doctrine can also be a weakness, especially for inexperienced personnel.

Strengths, Weaknesses and Stereotypes

The speaker emphasizes that everyone has strengths and weaknesses, which can sometimes be interchangeable depending on the context. The topic of stereotypes within military branches is discussed, highlighting that while generalizations may exist, there are always exceptions or outliers. The speaker stresses the importance of not judging individuals based solely on their affiliations or appearances.

Balancing Discipline and Freedom

The speaker discusses the balance between discipline, structure, and freedom in life. They mention how these elements can support effectiveness in various domains, including relationships, daily life, fitness, business, and school. They also touch on the importance of relaxation and play, sharing personal experiences of playing the guitar and connecting with others in a non-work context.

Structure and Lack of Structure in Daily Routine

The speaker is asked about the balance between structure and lack of structure in their daily routine. The speaker's routine includes waking up early and training, but the duration and type of training vary depending on the day's schedule. This could range from a quick eight-minute workout to a three-hour gym session. The speaker enjoys all types of physical activities, including weightlifting, cardio, running, sprinting, and kettlebell exercises.

Genetic Influences on Physical Performance

The discussion delves into the influence of genetics on physical performance, using the example of a seemingly average man who could outperform younger, fitter individuals. It's highlighted that there are genetic differences in people's resilience, workout capacity and even grip strength. However, it's also emphasized that there's a broad range in what people can develop, and genetic predisposition should not be seen as a barrier. The conversation underscores the importance of hard work and dedication in overcoming any perceived genetic disadvantages.

Techniques in Arm Wrestling

This segment delves into the technical aspects of arm wrestling, debunking the common misconception that arm wrestling is solely about brute strength. It's explained that there's a legitimate technique involved in arm wrestling, including the positioning of the arm and the use of the body. The conversation also emphasizes that practice and mastering the technique can often outweigh natural strength.

Neuroplasticity and Muscle Adaptation

The topic of neuroplasticity and muscle adaptation is explored in detail. Neuroplasticity refers to the brain's ability to change and adapt as a result of experience, while muscle adaptation is the process by which our muscles change in response to physical activity. The conversation emphasizes that these factors allow for a huge range in what individuals can achieve, regardless of their genetic predispositions.

Importance of Nutrition and Probiotics

This segment explores the importance of good nutrition and probiotics for overall health. Probiotics, which contribute to gut health, are discussed in relation to their role in communicating with the brain, immune system, and other biological systems. The conversation also highlights the benefits of Athletic Greens, a nutritional supplement drink, for meeting foundational nutritional needs and supporting gut health.

Monitoring and Adapting Training Regimes

The conversation moves on to the importance of monitoring and adapting training regimes. It's explained that keeping a detailed record of daily workouts can be beneficial for tracking progress and identifying areas for improvement. The discussion also highlights the importance of variety in training regimes to prevent boredom and ensure a balance of strength and endurance.

Energy Levels and Physical Activity

The discussion revolves around the relationship between energy levels and physical activity. It delves into whether people wake up with high energy levels that they feel the need to burn off through physical activity, or if they wake up with neutral energy levels and gain energy through exercise and physical activity. The conversation suggests that one's perception of their energy levels might act as a barrier to physical activity, with some people thinking they don't have enough energy to exercise or that they might tire themselves out. It also touches upon the idea that some people are naturally more physically energized than others.

Experience of Exercise

The speaker shares his personal experience with exercise, stating that it is not always the case that he wakes up feeling energized and ready to exercise, nor does he wake up dreading it. He explains that when his alarm goes off, he doesn't overthink it or negotiate with himself, he just does what he needs to do. He emphasizes the fact that working out will make you feel better and give you energy, stating that it is guaranteed that if you break a sweat, you will feel better and gain more energy.

Circadian Biology and Physical Activity

The conversation then shifts to the science behind energy levels and physical activity. It mentions how circadian biology, which is the study of physical, mental and behavioral changes that follow a daily cycle, and sunlight can influence energy levels. The speaker explains how each day, we get a big increase in the release of the hormone cortisol early in the day, which is amplified by viewing sunlight, physical activity, caffeine, and intense exercise. This cortisol peak sets a wave in motion for the rest of the day, leading to more energy, higher levels of immune function, and more focus.

The Impact of Movement and Exercise

The speaker emphasizes that movement and exercise give us energy, setting a timer so that about 14 to 16 hours later, we feel sleepy, which is desirable. He also notes that he always feels better after training, though there are times when he crashes in the early afternoon if he trains very hard, usually due to over-caffeination or poor nourishment after training. He mentions the rest and digest concept, highlighting that after eating a big meal, we need to slow down. The speaker then raises a question about post-training nourishment.

Effects of Eating on Performance

The speaker, Jocko Willink, shares his personal experience on how eating affects his performance. He states that he finds eating slows him down, particularly when he needs to be active or focused. He avoids eating before physically demanding activities, such as working out or participating in jiu-jitsu, as he finds having food in his stomach uncomfortable during these activities. He also avoids eating before cognitive tasks, such as consulting work or recording a podcast, as he finds that he achieves a certain level of mental clarity when he hasn't eaten a lot of food.

Daily Routine and Eating Schedule

Willink further discusses his daily routine and eating schedule. He typically wakes up early and works out before anyone else is awake to avoid distractions. His main meal is usually at night, around 6 or 7 o'clock, after he's done with the physical tasks for the day. Despite acknowledging that eating late might have some negative effects, he maintains this schedule as it works best for him.

Performance and Food Intake

Willink extends the discussion to his professional life, explaining that he avoids eating before performing any task requiring concentration or execution. This includes prior to going on missions during his military service, or before working with clients in his leadership consulting company, Echelon Front. He emphasizes that he prefers not to have food in his stomach when he needs to perform or execute anything.

Energy Management

Andrew Huberman joins the discussion, focusing on the concept of energy management. He suggests that what most people default to when thinking about energy is caloric energy, but the energy Willink describes aligns more with the concept of neural energy. Neural energy, regulated by a group of chemicals including dopamine, adrenaline, and cortisol, can fuel our brain and body for extended periods. Huberman points out that consuming caloric energy requires neural energy for digestion and storage, which could potentially interfere with performance.

Misconceptions about Energy and Eating

The speaker addresses common misconceptions about food and energy. The speaker explains that eating a large meal can lead to a feeling of tiredness, despite the fact that food is supposed to provide energy. This energy is primarily neural, and while it relies on available glycogen, the focus should be on neural energy. The speaker also mentions that this concept is not advocating for any particular style of diet, but rather an understanding of how our bodies use and create energy.

The Importance of Hydration

Hydration is discussed as a crucial part of maintaining energy and overall health. Different individuals require different amounts of hydration. The speaker shares his personal experience of needing to carry a lot of water due to his high sweat output during physical activities. The importance of hydration is emphasized, particularly during strenuous activities.

Energy Creation through Movement

The speaker discusses how energy is created through movement and physical activity. This energy isn't just caloric, but also includes the creation of neural energy. Activities like lifting weights, running, and doing burpees are mentioned as examples of activities that generate energy. The speaker expresses interest in devoting more scientific research to this topic.

Cold Water and Adrenaline Release

The speaker discusses the practice of using cold water, such as ice baths and cold showers, as a means to induce adrenaline release. This adrenaline release results in increased energy, which is not derived from calories but rather from the adrenaline itself.

Identity, Energy, and Living a Good Life

The speaker explores the concepts of identity and energy, asserting that understanding and mastering these two elements can account for a significant portion of living a good life. Sleep is mentioned as necessary for restoring neural energy, and exercise is redefined as a way to create energy, rather than burn it.

Neural Circuits and Energy

The speaker delves into neuroscience, explaining the existence of neural circuits that control deliberate actions, and those that operate automatically in the background, such as heartbeat and breathing. These automatic circuits, once activated, result in the release of molecules that feed all other neural systems, effectively setting a higher 'gain' or RPM for the whole system. This is how physical activities like running or hiking help to 'create' energy.

Repetitive Movement and Motor Commands

Repetitive movement is a concept that allows you to forget the motor commands required to generate that movement. This can be seen in activities such as rowing, where after a certain amount of repetition, the action becomes almost second nature, and can be performed without much conscious thought. This can also lead to a higher RPM (Revolutions per Minute), allowing for more deliberate actions.

Importance of Nutrition and Exercise Forms

The importance of nutrition is underscored, noting that the body has plenty of energy reserves provided you nourish at some point every 24 hours. The discussion then shifts to the forms of exercise that can provide an especially big boost in energy, both cognitive and physical. However, it is not specified whether weight lifting or cardio exercises are particularly beneficial.

Ruck Marching and Physical Endurance

The topic shifts to the experience of ruck marching, which involves carrying heavy weights for extended periods. The initial phase of this activity is described as challenging, but after a certain point (around 17-23 minutes), the body adapts and can continue for a long time. This is likened to being in 'automatic mode' where the body can sustain the activity without much conscious thought.

High Intensity Exercise and Cognitive Boost

High intensity, short duration exercises (lasting around 10-15 minutes) such as cycling, rowing, or kettlebell swings are identified as particularly effective for peaking mental energy for the day.

Cold Water Baths and Physical Recovery

The discussion then moves to the practice of taking cold water baths, which is seen as beneficial for recovery after intense physical activities. The usual duration in the cold bath is around five minutes, and it is typically done after a workout.

Discomfort with Pre-Workout Icing

The speaker shares an experience where he felt awful after pre-workout icing, specifically after a deep chill. It took the speaker longer to warm up during jiu-jitsu training, leaving a negative impression of pre-workout icing. Despite this, the speaker plans to try a shorter duration of pre-workout icing upon a friend's suggestion.

Benefits of Cold Exposure

Andrew Huberman discusses the benefits of cold exposure, which include a release of adrenaline and dopamine, increasing the sense of resilience and discipline. He also notes that dopamine increases can be long-lasting, providing a natural way to stimulate the brain. Cold exposure, such as ice baths, can help individuals dealing with addiction, as it offers a healthier alternative to achieve dopamine increases.

Misconceptions about Cold Exposure and Hypertrophy

Huberman addresses misconceptions about cold exposure inhibiting hypertrophy (muscle growth). While some data suggest that post-workout cold exposure might blunt some hypertrophy, he believes that those who train hard and then get into the cold do not seem to suffer from lack of muscle growth. He emphasizes that cold exposure is a tool, primarily beneficial for its neural effects.

Winning, Losing and their Biological Effects

Huberman introduces a theory in biology that suggests winning releases dopamine and related molecules, which could provide more energy to win more. This process also involves the release of testosterone in both men and women. Conversely, losing can decrease levels of testosterone and dopamine. He raises a question about the speaker's observations on how winning and losing impact people in the short and long-term, in the context of his military experience.

Resetting after Failures and Transforming them into Energy

The speaker discusses the importance of being able to recover quickly from failures or losses, and converting that experience into energy for future endeavors. This is especially relevant in high-stress environments such as the military where individuals often face significant challenges and setbacks. The speaker also notes that this ability to bounce back from loss is not common in everyone, and those who struggle with it are usually weeded out early in rigorous selection processes.

The Impact of Wins and Losses on Energy Levels

The speaker observes that while victories are easily converted into energy, losses often sap energy significantly. This can lead to a cycle where individuals consume more calories but do not effectively convert them into useful energy. The speaker emphasizes the need for leaders to understand this dynamic and help their team members recalibrate their response to wins and losses.

Resilience in Facing Losses

The speaker explains that the SEAL Team selection process filters out individuals who are not resilient in the face of loss. Many high-achieving individuals, including Division 1 athletes, often quit during the selection process because they are not used to losing or recovering from loss. Those who make it to the SEAL Teams are generally resilient and have learned to quickly recover from losses.

Dealing with Significant Losses

The speaker discusses the impact of significant losses, such as the loss of friends or team members, on morale. In such situations, leaders need to maintain their detachment from the emotional reactions of their team in order to effectively manage morale. They need to counteract both excessive arrogance following a victory and the spirit-breaking impact of a loss.

Leadership in Regulating Team Morale

The speaker emphasizes the role of a leader in regulating team morale. Leaders should avoid getting caught up in the mob mentality of their teams, whether it's extreme euphoria after a win or despair after a loss. Instead, they should work to bring the team back to a balanced state, learning from both victories and losses and using these experiences to improve future performance.

Leadership in Winning and Losing

The speaker discusses the role of leadership in managing the 'mob mentality' during times of winning and losing. Leaders need to counter the mob's mentality; when the mob is winning, they may become arrogant, and when they are losing, their morale may decrease. Therefore, the leader's role is to maintain balance and prevent such extremes from affecting the team's performance. From a personal perspective, when faced with loss, the speaker emphasizes the importance of mourning, celebrating life, and then focusing on work.

Taking Action as a Solution

The speaker suggests that taking action is the best way to deal with adversity. The longer one dwells on a problem without doing anything, the worse it gets. It doesn't have to be a monumental move, even small steps towards a solution can make a difference. This applies to personal life as well; for instance, if one doesn't get a promotion, instead of dwelling on it, one should analyze why it happened and what they can do to improve their chances next time.

Managing Energy during Wins and Losses

The speaker uses the analogy of oil candles to explain how one should manage energy during wins and losses. When one is winning, the flame (representing energy) intensifies, but the oil (the source of energy) continues to burn down. The leader's role is to moderate the energy expenditure and channel it towards the next goal instead of wasting it in extreme celebrations. Similarly, after a loss, the flame dims but the oil reserve remains. The leader must find ways to reignite the flame and tap back into the energy reserve.

The Role of Dopamine in Energy Management

The speaker discusses the role of dopamine in managing energy. Excessive indulgence in things that stimulate dopamine (like food, sex, and drugs) can deplete dopamine levels, leading to a drop in baseline energy. The leader's role is to ensure that the team doesn't burn up all their energy in enjoying the win, but instead uses it constructively. When faced with loss, the leader must find ways to increase the intensity of the 'flame' (energy), rather than waiting for it to come back on its own.

Importance of Energy and Love

The speaker emphasizes the importance of energy in our lives, stating that it is often ignored or undervalued. He also mentions the role of love, suggesting that our energy levels can be amplified when we are surrounded by people we love, such as family members. This energy isn't just about pursuing more achievements or material wealth, but also about personal fulfillment and well-being.

Personal Story and Reflection

The speaker recounts a personal story about being rescued by Tony Hawk's father from a skateboard contest when he was 14. He reflects on how seeing Tony Hawk's room filled with trophies influenced his thinking. He notes that many people who achieve a lot often burn out, but Tony Hawk managed to maintain his success into his 50s, suggesting a balanced approach to life and energy management.

Energy Replenishment

It is argued that when we accomplish something, the energy (compared here to oil in a candle) starts to be replenished and the flame burns hotter. This suggests that accomplishment and progress can lead to increased motivation and energy levels, contributing to a positive cycle of productivity and fulfillment.

Introduction to InsideTracker

The speaker introduces InsideTracker, a personalized nutrition platform that uses data from blood and DNA tests to provide personalized health insights and recommendations. The speaker emphasizes the importance of regular blood work for understanding one's health and the benefits of InsideTracker's data analysis for making sense of complex health data.

Impact of Confidence on Performance

The speaker discusses the impact of confidence on performance, particularly in a competitive context like a jiu-jitsu tournament. He argues that victories can boost confidence levels, dopamine, and testosterone, but also warns about the risks of overconfidence leading to carelessness or underperformance. Similarly, a loss can lower these levels, affecting subsequent performance. The speaker emphasizes the need to maintain a balanced level of confidence regardless of wins or losses.

Effects of Winning and Losing

Winning and losing have significant psychological impacts, which can affect a person's demeanor, confidence, and overall mood. There's a notable correlation between dopamine, ego, confidence, and possibly testosterone that result from winning or losing. However, it is crucial not to get overly engrossed in these outcomes. Instead, a balanced approach should be taken, akin to maintaining a steady flame on an oil lamp; neither too much nor too little.

The Concept of Detachment

Detachment is a critical aspect of dealing with winning or losing. Leaders, competitors, or individuals should learn to step back and not get wrapped up in the outcome. Overconfidence from winning or lack of confidence from losing should be avoided. The goal is to maintain a balance, similar to the steady flame analogy.

Generators vs Projectors

The concept of 'generators' and 'projectors' is an interesting psychological theory. Generators tend to be people who are more proactive and like to have an impact on the world around them. They are more attuned to the dopamine reward system. Projectors, on the other hand, are more observant and prefer to be in a supportive role. Both types are equally important in the world and can tap into the dopamine reward system. The idea is not to categorize one as better than the other but to understand their tendencies and how they interact with the world.

Applying the Concepts in Parenting

These concepts can be applied in parenting as well. Children, like adults, can be generators or projectors. As parents, it is essential to recognize these tendencies and guide them accordingly. When a child is experiencing a high (like winning a tournament) or a low, the parent can help them maintain balance, not let them get carried away with their success, or get too down due to a failure. The goal is to guide them to use their experiences as stepping stones for future growth.

Importance of Modulating Confidence and Celebratory Activities

The speaker emphasizes the need for individuals to regulate their confidence and celebratory activities after achieving success. This is crucial to maintaining balance and avoiding complacency or overconfidence. It's important to acknowledge achievements, but also to remember that success is fleeting and requires continual effort. Over-celebrating or under-celebrating can both lead to burnout or dissatisfaction.

Role of a Leader in Providing Emotional Counterweight

Leaders, friends, and family members play a critical role in providing an emotional counterweight to others. This means helping to moderate their emotions and reactions to various situations. Leaders should encourage celebration of successes but also remind individuals to stay grounded and focused on future tasks. This balance can prevent people from losing control over their emotions and actions.

The Danger of Lack of Counterbalance

The speaker warns against a lack of counterbalance in one's life, which can lead to negative outcomes. This lack of balance is often seen when individuals surround themselves with people who encourage only one type of behavior or reaction, without providing a counterbalance. For instance, continually encouraging partying and ignoring responsibilities can lead to a downfall.

The Role of Social Media Figures as Emotional Counterweights

The speaker observes that public figures on social media can serve as emotional counterweights for individuals who may not have close friends to provide this balance. These figures can help individuals regulate their emotions by providing advice and guidance through their content. The speaker notes that this is particularly helpful for people who feel isolated or disconnected in their personal lives.

Bringing Balance into Daily Routines

The speaker emphasizes the importance of incorporating balance into daily routines. This can be achieved by regulating one's drive and intensity in various activities. This regulation can prevent burnout and ensure sustained productivity and satisfaction in one's work and personal life.

The Importance of Rest and Recreation

The speaker emphasizes the importance of deep rest, such as sleep, for maintaining motivation, enthusiasm, and confidence. He notes that after a good night's sleep, individuals often wake up feeling refreshed and more capable of managing their tasks and challenges. In addition to sleep, the speaker also highlights the role of play and social connection in replenishing one's mental and emotional energy. These activities, whether they are physical or mental, provide a sense of connection and low-stakes competition that can be rejuvenating.

The Restorative Power of Jiu-Jitsu and Surfing

The speaker shares that for him, activities like jiu-jitsu and surfing serve as forms of restoration. These activities provide a social connection, a good physical workout, and a mental break, as they require a level of focus that doesn't leave room for other thoughts. Moreover, these activities are enjoyable, making them effective methods for refilling one's mental and emotional 'tank'.

Family Time as Restoration

The speaker shares his experience of having dinner with his family as a form of restoration. While acknowledging that he did not have this opportunity often when his kids were younger due to his demanding job, he now values these moments. He enjoys the normal conversations they have, which give him a chance to connect with his family and learn about their day. These moments of connection and normalcy provide a counterbalance to his intense work schedule and help him unwind.

The Role of Cooking in Restoration

The speaker appreciates his wife's cooking, which he sees as another form of restoration. He acknowledges that over the years, his wife has become an excellent cook, and he enjoys the meals she prepares. This shared mealtime not only offers a chance for him to enjoy good food but also provides an additional opportunity for connection and relaxation with his family.

Effects of Excessive Drinking on Health

Excessive drinking, beyond two drinks a week, can negatively impact one's health. It's discussed that maintaining a healthy lifestyle requires a balance and offsetting potentially harmful habits with positive ones.

Adherence to Drinking Culture in the Navy

Jocko Willink, a retired Navy SEAL, shares his experience of adapting to the drinking culture in the Navy. He emphasizes that drinking was part of the culture he bought into. His observation of other SEALs drinking made him adapt to the same behavior, despite not having been a drinker growing up.

Jocko's Transition from Straight Edge to Drinking

Growing up, Jocko adhered to a straight edge lifestyle, abstaining from alcohol, cigarettes, and drugs. However, upon joining the Navy, he found himself adapting to a new culture that involved drinking. Despite not publicly identifying as straight edge, he was on that path during his younger years.

Drinking Habits during Navy Service and After Retirement

Jocko discusses his heavy drinking during his time in the Navy and how this changed after retirement. After leaving the Navy, he found himself gradually reducing his alcohol consumption, eventually reaching a point where he doesn't really drink anymore.

The Impact of Context on Personal Behavior

Andrew Huberman highlights Jocko's adaptability, noting his ability to change behavior according to context without losing his sense of self. This adaptability allowed him to navigate different environments, such as transitioning from a straight edge lifestyle to one involving alcohol, and then back to minimal drinking after retirement.

The Concept of a Firm Sense of Self

Huberman emphasizes the importance of having a firm sense of self that allows a person to adapt to different contexts without losing their identity. He compares this to the idea of scuba diving in the dark, where one can let go of the guide line but always knows where it is to return to it.

Self-Awareness and Identity

The speaker shares his thoughts about self-awareness and identity. He expresses the importance of having a strong sense of self, not just confined to a specific domain, but rather adaptable to various situations and contexts. He suggests that a rigid sense of self can lead to isolation, and highlights the value of understanding oneself across multiple domains of life. He also discusses how this self-awareness contributes to one's confidence.

Reflections on Alcohol Consumption

The speaker delves into his experiences with alcohol, particularly during his time in the SEAL Teams. He highlights how the culture was alcohol-centric, similar to fraternities or sports teams. He discusses the negative impacts he has seen alcohol have on people's lives, leading him to the conclusion that it's not worth the risk to start drinking. He expresses regret for not recognizing these potential issues earlier and not being a better leader in this aspect.

Negative Impacts of Alcohol

The speaker further explores the negative impacts of alcohol, noting how it has ruined lives and led to poor decision-making. He emphasizes that it's not worth the risk, especially considering the minimal benefits it provides. He communicates a strong anti-alcohol stance, wishing he had realized its potential harms earlier in his life.

Cultural Shift in SEAL Teams

The speaker notes a cultural shift within the SEAL Teams, moving away from the alcohol-centric attitude. He shares how he used to remind his team members that their irresponsible behavior with alcohol could result in them being taken off the battlefield, effectively doing the enemy's job for them. This perspective seems to be gaining more acceptance within the SEAL Teams.

Influence of Music and Attitude

The speaker attributes much of his self-development to the music he grew up listening to, specifically hardcore music. He talks about the attitude of standing up for oneself, going against the grain, and the DIY nature of the scene. He believes this attitude greatly influenced his identity and contributed to his resilience.

FAQs

Who is the host of the podcast? The podcast is hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine.

Who is the guest on the podcast? The guest is Jocko Willink, a retired Navy SEAL, author, and host of the Jocko Podcast.

What is the purpose of the podcast? The podcast aims to discuss a number of tools that Jocko has taught and used over the years in different contexts, including tools for generating more physical and cognitive energy, dealing with lack of motivation, difficult relationships, and navigating the self.

What is the importance of high-quality protein intake? High-quality protein intake is extremely important for overall health. Most people should be consuming about 1 gram per pound of body weight of quality protein per day.

What is the promotional offer for Maui Nui venison? A 20% discount is offered for the first order at mauinuivenison.com/huberman.

What is the role of temperature in sleep quality? To fall asleep and maintain deep sleep throughout the night, body temperature needs to decrease by about 1 to 3 degrees. Waking up involves an increase in body temperature by about 1 to 3 degrees.

What is the promotional offer for Eight Sleep's Pod Pro cover? A $150 discount is offered at checkout at eightsleep.com/huberman. Eight Sleep ships in the USA, Canada, UK, and selected countries in the EU and Australia.

What is the importance of hydration and electrolytes? Hydration and electrolytes are key for nerve cell function, neuron function, and the function of all cells, tissues, and organ systems of the body. Without proper hydration and electrolyte balance, cognitive function, mood, hormone systems, and physical performance can be negatively impacted.

What is the promotional offer for LMNT? A free LMNT sample pack with purchase is offered at drinklmnt.com/huberman. Two special holiday flavors, chocolate caramel and mint chocolate, are highlighted.

What is the partnership with Momentous Supplements? The Huberman Lab podcast has a partnership with Momentous supplements. The supplements discussed on the podcast can be found at livemomentous.com/huberman.

Who is the guest for the podcast episode? The guest for the podcast episode is Jocko Willink.

What was the speaker's first encounter with Jocko Willink? The speaker's first encounter with Jocko Willink took place on the Tim Ferriss podcast in 2014 or 2015.

What topics does the speaker plan to discuss? The speaker plans to explore routines, mindsets, counterintuitive approaches, and perspectives from different domains of life, including business and family.

What was the other person's process of self-realization? The other person describes their self-realization as a gradual process, marked by small clues and steps that led them to understand their own thoughts, abilities, and potential.

What theory does the speaker introduce from a Hungarian psychologist? The speaker introduces a theory that categorizes people into two kinds: generators who realize they can impact others and are driven to create, and projectors who prefer to reflect on what they see.

What did the speaker learn from his experience in the military? The speaker learned the value of performance and the reward of recognition. He understood that performing tasks well could lead to more freedom and control over his destiny.

What is the speaker's view on the importance of understanding how current actions can impact the future? The speaker believes it's crucial to understand how current actions can impact the future and emphasizes the importance of focusing on actions that positively impact the future, leading to a better life.

What is the concept of 'investments and withdrawals' introduced by the speaker? The concept of 'investments and withdrawals' relates to how actions taken now can have a positive or negative impact on one's future.

What attracts individuals to the military? The military is seen as an orderly place where everything has a place and people are commanded based on their rank. It attracts people with an authoritarian mindset who want to command respect and have people listen to them. The military uniform, the salutes, and the carrying out of orders are all appealing to these individuals.

What is the term 'garrison' in the military context? The term 'garrison' refers to the noncombat situation in the military. It includes activities such as being out on the parade field, going through schooling, and marching. These activities are orderly and predictable, and people with an authoritarian mindset thrive in such environments as everything goes according to plan.

How does the authoritarian mindset perform in combat? While the authoritarian mindset works well in garrison situations, it does not translate well to combat. Combat is unpredictable and chaotic, with plans often not going as expected. The authoritarian mindset, which is not open to input from others and prefers to command, struggles in this environment.

What type of mindset thrives in combat situations? A flexible mindset thrives in combat. This type of person is open-minded, paying attention to the input they receive and evolving their plans as needed. They excel in the chaotic situations of combat, able to adapt and respond effectively.

What is the dichotomy between garrison and combat mindsets? It's common to see a dichotomy between individuals who excel in garrison situations and those who excel in combat. The 'dog of war' who thrives in combat often doesn't fit well back into the garrison environment, failing to meet the strict order and discipline requirements. The ideal individual is one who can balance both environments, adhering to the discipline of the garrison while also being able to adapt and respond effectively in combat.

Are creativity and open-mindedness valued in the military? Contrary to the common stereotype that military personnel are robotic and strictly adhere to hierarchy, creativity and open-mindedness are highly valued. Especially in combat situations, individuals with a rebellious streak and creative problem-solving skills often excel.

Are there stereotypes about different divisions within the military? Stereotypes about different divisions within the military, such as the Air Force, Marines, Navy, and Army, do exist. However, these stereotypes are not entirely accurate and do not represent all individuals within these divisions.

How is the command structure in the Navy and SEAL teams? Historically, the Navy and SEAL teams have operated under a decentralized command structure. This means that individuals often have to understand their objectives and then make it happen, without constant communication or direction. This approach requires leaders at every level of the organization, and it is one of the strengths of the SEAL teams.

How does the absence of doctrine impact the SEAL teams? Unlike the Army and the Marine Corps, which have clear manuals and doctrines for various operations, the SEAL teams have traditionally operated on word of mouth. This lack of formal doctrine allows for flexibility and adaptability, as plans can be adjusted based on different factors like terrain or available equipment. However, the absence of a formal doctrine can also be a weakness, especially for inexperienced personnel.

What is the speaker's view on stereotypes within military branches? The speaker emphasizes that everyone has strengths and weaknesses, which can sometimes be interchangeable depending on the context. The topic of stereotypes within military branches is discussed, highlighting that while generalizations may exist, there are always exceptions or outliers. The speaker stresses the importance of not judging individuals based solely on their affiliations or appearances.

What is the balance between discipline, structure, and freedom in life? The speaker discusses the balance between discipline, structure, and freedom in life. They mention how these elements can support effectiveness in various domains, including relationships, daily life, fitness, business, and school. They also touch on the importance of relaxation and play, sharing personal experiences of playing the guitar and connecting with others.

What is the balance between structure and lack of structure in the speaker's daily routine? The speaker's routine includes waking up early and training, but the duration and type of training vary depending on the day's schedule. This could range from a quick eight-minute workout to a three-hour gym session.

How do genetics influence physical performance? Genetics can influence people's resilience, workout capacity and even grip strength. However, genetic predisposition should not be seen as a barrier, and hard work and dedication can overcome any perceived genetic disadvantages.

What technical aspects are involved in arm wrestling? Arm wrestling involves techniques beyond brute strength, including the positioning of the arm and the use of the body. Practice and mastering the technique can often outweigh natural strength.

What is neuroplasticity and muscle adaptation? Neuroplasticity refers to the brain's ability to change and adapt as a result of experience, while muscle adaptation is the process by which our muscles change in response to physical activity.

Why are nutrition and probiotics important? Good nutrition and probiotics are crucial for overall health. Probiotics contribute to gut health and communicate with the brain, immune system, and other biological systems.

What is the importance of monitoring and adapting training regimes? Monitoring and adapting training regimes is important for tracking progress and identifying areas for improvement. Variety in training regimes prevents boredom and ensures a balance of strength and endurance.

How do energy levels relate to physical activity? Energy levels can influence one's engagement in physical activity. Some people may perceive their energy levels as a barrier to exercise. However, exercise can actually increase energy levels.

What is the speaker's personal experience with exercise? The speaker doesn't always wake up feeling energized and ready to exercise, but he doesn't negotiate with himself when his alarm goes off. He believes that working out will make you feel better and give you energy.

How does circadian biology influence energy levels and physical activity? Circadian biology and factors like sunlight, caffeine, and intense exercise can influence energy levels. For example, the release of the hormone cortisol early in the day, amplified by viewing sunlight and physical activity, can lead to more energy, higher levels of immune function, and more focus.

How does movement and exercise affect our energy levels? Movement and exercise give us energy, setting a timer so that about 14 to 16 hours later, we feel sleepy. However, over-exertion or poor nourishment after training can lead to a crash in energy levels.

How does eating affect performance? Eating can slow down performance, particularly when needing to be active or focused. Having food in the stomach can be uncomfortable during physical activities and can affect mental clarity during cognitive tasks.

What is a typical daily routine and eating schedule for maintaining energy levels? A typical routine might involve waking up early and working out before anyone else is awake to avoid distractions. The main meal is usually at night, after physical tasks for the day are done.

How does food intake affect professional performance? Eating before tasks that require concentration or execution can interfere with performance. It is often preferred not to have food in the stomach when needing to perform or execute anything.

What is the difference between caloric energy and neural energy? Caloric energy is what most people default to when thinking about energy. Neural energy, regulated by chemicals including dopamine, adrenaline, and cortisol, can fuel our brain and body for extended periods. Consuming caloric energy requires neural energy for digestion and storage, which could potentially interfere with performance.

What are common misconceptions about food and energy? A common misconception is that eating a large meal provides energy, when it can actually lead to a feeling of tiredness. The focus should be on neural energy rather than caloric energy.

Why is hydration important? Hydration is a crucial part of maintaining energy and overall health. Different individuals require different amounts of hydration, particularly during strenuous activities.

How is energy created through movement? Energy is created through movement and physical activity. This energy isn't just caloric, but also includes the creation of neural energy.

How can cold water induce adrenaline release? The practice of using cold water, such as ice baths and cold showers, can induce adrenaline release. This adrenaline release results in increased energy, which is not derived from calories but rather from the adrenaline itself.

How are identity and energy related to living a good life? Understanding and mastering identity and energy can account for a significant portion of living a good life. Sleep is necessary for restoring neural energy, and exercise is a way to create energy, rather than burn it.

What is the relation between neural circuits and energy? Neural circuits play a role in regulating energy in the body. These circuits interact with chemicals like dopamine, adrenaline, and cortisol to manage and produce neural energy.

What is the concept of repetitive movement? Repetitive movement is a concept that allows you to forget the motor commands required to generate that movement. This can be seen in activities such as rowing, where after a certain amount of repetition, the action becomes almost second nature, and can be performed without much conscious thought.

How important is nutrition and what forms of exercise are beneficial for energy boost? The importance of nutrition is underscored, noting that the body has plenty of energy reserves provided you nourish at some point every 24 hours. The forms of exercise that can provide an especially big boost in energy include high intensity, short duration exercises such as cycling, rowing, or kettlebell swings.

What is ruck marching and how does it relate to physical endurance? Ruck marching involves carrying heavy weights for extended periods. After a certain point, the body adapts and can continue for a long time, likened to being in 'automatic mode' where the body can sustain the activity without much conscious thought.

What are the benefits of cold water baths? Cold water baths are seen as beneficial for recovery after intense physical activities. The usual duration in the cold bath is around five minutes, and it is typically done after a workout.

What is the effect of pre-workout icing? Pre-workout icing can cause discomfort and may take longer to warm up during training. However, it's effects can vary and some may try a shorter duration of pre-workout icing.

What are the benefits of cold exposure? Cold exposure benefits include a release of adrenaline and dopamine, increasing the sense of resilience and discipline. It can also help individuals dealing with addiction, as it offers a healthier alternative to achieve dopamine increases.

What are the misconceptions about cold exposure and hypertrophy? Some misconceptions suggest that cold exposure might inhibit hypertrophy (muscle growth). However, those who train hard and then get into the cold do not seem to suffer from lack of muscle growth.

How do winning and losing impact biological functions? Winning releases dopamine and related molecules, providing more energy and involves the release of testosterone. Conversely, losing can decrease levels of testosterone and dopamine.

How can failures be transformed into energy? Being able to recover quickly from failures or losses, and converting that experience into energy for future endeavors is essential. This is especially relevant in high-stress environments such as the military.

What is the impact of wins and losses on energy levels? Victories are easily converted into energy, providing more motivation and boosting mood. However, losses can decrease energy levels and negatively impact mood.

How does energy loss affect individuals? Energy loss often leads to a cycle where individuals consume more calories but do not effectively convert them into useful energy.

What is the role of resilience in dealing with losses? Resilience plays a key role in dealing with losses. It allows individuals to quickly recover and not quit in the face of adversity.

What is the impact of significant losses on team morale? Significant losses, such as the loss of friends or team members, can have a major impact on team morale. Leaders need to manage their team's emotional reactions to effectively maintain morale.

What is the role of a leader in regulating team morale? Leaders should avoid getting caught up in the extreme emotions of their teams, working instead to bring the team back to a balanced state, learning from both victories and losses.

How should leaders manage the 'mob mentality' during times of winning and losing? Leaders need to counter the mob's mentality; when the team is winning, they may become arrogant, and when they are losing, the morale may decrease. Leaders should maintain balance and prevent such extremes from affecting the team's performance.

What is the suggested way to deal with adversity? Taking action is the best way to deal with adversity. Even small steps towards a solution can make a difference.

How should one manage energy during wins and losses? Leaders should moderate the energy expenditure and channel it towards the next goal instead of wasting it in extreme celebrations or despair. The leader must find ways to reignite the flame and tap back into the energy reserve after a loss.

What is the role of dopamine in energy management? Excessive indulgence in things that stimulate dopamine can deplete dopamine levels, leading to a drop in baseline energy. Leaders should ensure that the team uses their energy constructively.

What are the roles of energy and love in our lives? Energy is important in our lives and can be amplified when we are surrounded by people we love. It isn't just about pursuing more achievements or material wealth, but also about personal fulfillment and well-being.

What is the importance of energy replenishment? When we accomplish something, the energy starts to be replenished and the flame burns hotter. This is important for maintaining a steady energy level.

What is InsideTracker? InsideTracker is a personalized nutrition platform that uses data from blood and DNA tests to provide personalized health insights and recommendations.

How does confidence impact performance? Confidence can have a significant impact on performance, particularly in a competitive context. Victories can boost confidence levels, dopamine, and testosterone, but overconfidence can lead to carelessness or underperformance. Similarly, a loss can lower these levels, affecting subsequent performance.

What are the effects of winning and losing? Winning and losing have significant psychological impacts, which can affect a person's demeanor, confidence, and overall mood. There's a notable correlation between dopamine, ego, confidence, and possibly testosterone that result from winning or losing.

What is the concept of detachment? Detachment is a critical aspect of dealing with winning or losing. It involves stepping back and not getting wrapped up in the outcome. Overconfidence from winning or lack of confidence from losing should be avoided.

What are 'generators' and 'projectors'? 'Generators' tend to be proactive people who like to have an impact on the world around them. 'Projectors', on the other hand, are more observant and prefer to be in a supportive role. Both types are equally important in the world and can tap into the dopamine reward system.

How can these concepts be applied in parenting? Children, like adults, can be generators or projectors. Recognizing these tendencies and guiding them accordingly can help in parenting. Parents can help children maintain balance, not let them get carried away with their success, or get too down due to a failure.

Why is it important to modulate confidence and celebratory activities? Regulating confidence and celebratory activities after achieving success is crucial to maintaining balance and avoiding complacency or overconfidence. Acknowledging achievements is important, but success requires continual effort.

What is the role of a leader in providing emotional counterweight? Leaders, friends, and family members play a critical role in providing an emotional counterweight to others. They help to moderate their emotions and reactions to various situations.

What are the dangers of lack of counterbalance? A lack of counterbalance in one's life can lead to negative outcomes. This lack of balance is often seen when individuals surround themselves with people who encourage only one type of behavior or reaction, without providing a counterbalance.

What is the role of social media figures as emotional counterweights? Public figures on social media can serve as emotional counterweights for individuals who may not have close friends to provide this balance. These figures can help individuals regulate their emotions by providing advice and guidance through their content.

How can balance be incorporated into daily routines? Balance can be incorporated into daily routines by regulating one's drive and intensity in various activities. This can prevent burnout and ensure sustained productivity and satisfaction in one's work and personal life.

Why is rest and recreation important? Rest and recreation are important for maintaining motivation, enthusiasm, and confidence. Activities like sleep, play, and social connection can replenish one's mental and emotional energy.

How can activities like jiu-jitsu and surfing be restorative? Activities like jiu-jitsu and surfing can be restorative as they provide a social connection, a good physical workout, and a mental break. They require a level of focus that doesn't leave room for other thoughts and are enjoyable, making them effective methods for refilling one's mental and emotional 'tank'.

How can family time serve as a form of restoration? Family time can serve as a form of restoration by providing moments of connection and normalcy. This can provide a counterbalance to intense work schedules and help individuals unwind.

How can cooking contribute to restoration? Cooking can contribute to restoration by providing an opportunity for connection and relaxation with family. Shared mealtimes offer a chance to enjoy good food and each other's company.

What are the effects of excessive drinking on health? Excessive drinking, beyond two drinks a week, can negatively impact one's health. Maintaining a healthy lifestyle requires a balance and offsetting potentially harmful habits with positive ones.

What was Jocko Willink's experience with the drinking culture in the Navy? Jocko Willink, a retired Navy SEAL, adapted to the drinking culture in the Navy, despite not having been a drinker growing up. He observed other SEALs drinking and followed the same behavior.

How did Jocko's drinking habits change after retirement? After leaving the Navy, Jocko found himself gradually reducing his alcohol consumption, eventually reaching a point where he doesn't really drink anymore.

What does having a firm sense of self mean? Having a firm sense of self means being able to adapt to different contexts without losing one's identity. It is about having a strong sense of self that allows a person to navigate different environments.

What is the relationship between self-awareness and identity? Self-awareness and identity are closely linked. Having a strong sense of self and being aware of it is crucial for personal growth and adaptability.

What are the negative impacts of alcohol according to the speaker? The speaker notes that alcohol has ruined lives and led to poor decision-making. He emphasizes that it's not worth the risk, especially considering the minimal benefits it provides. He communicates a strong anti-alcohol stance, wishing he had realized its potential harms earlier in his life.

What is the speaker's perspective on self-awareness? The speaker suggests that a rigid sense of self can lead to isolation, and highlights the value of understanding oneself across multiple domains of life. This self-awareness, according to him, contributes to one's confidence.

How has the culture within the SEAL Teams changed according to the speaker? The speaker notes a cultural shift within the SEAL Teams, moving away from the alcohol-centric attitude. He shares how he used to remind his team members that their irresponsible behavior with alcohol could result in them being taken off the battlefield, effectively doing the enemy's job for them. This perspective seems to be gaining more acceptance within the SEAL Teams.

How has music influenced the speaker's identity and resilience? The speaker attributes much of his self-development to the music he grew up listening to, specifically hardcore music. He talks about the attitude of standing up for oneself, going against the grain, and the DIY nature of the scene. He believes this attitude greatly influenced his identity and contributed to his resilience.

What are the speaker's regrets regarding alcohol consumption? The speaker expresses regret for not recognizing the potential issues of alcohol consumption earlier and not being a better leader in this aspect. He discusses how the culture was alcohol-centric, similar to fraternities or sports teams, and the negative impacts he has seen alcohol have on people's lives.

Glossary

Introduction and Background of Guest: The podcast is hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine. The guest is Jocko Willink, a retired Navy SEAL, author of several important books on leadership and team dynamics, and host of the Jocko Podcast. During his 20-year career with the US Navy, Jocko served with SEAL Team 3 as commander of Task Unit Bruiser in Ramadi, Iraq, and elsewhere in the Middle East, as well as deployments in Asia and Europe. After retiring from the Navy, Jocko used his experience and knowledge gleaned from his time in the SEAL teams to develop tools that anybody can use to develop their leadership skills, both for leading themselves and for leading others.

Purpose of the Podcast: The podcast aims to discuss a number of tools that Jocko has taught and used over the years in different contexts, including tools for generating more physical energy and for generating more focus and cognitive energy. It also covers how to deal with lack of motivation, difficult relationships in the workplace and elsewhere, and how to think about and navigate the self. The conversation delves into the notion of the self and one's self identity, how self identity plays into our ability to engage in actions of specific types consistently over time, where it can hold us back, how to gain better perspective, and how to help others gain better perspective so that we can work better with them and them with us.

Scientific Mechanisms Underlying the Tools: The discussion delves deep into the likely scientific mechanisms underlying why the tools that Jocko teaches and uses are so effective. They explore ideas about what likely does and does not underlie different tools and techniques, focusing mostly on what works in the practical sense in the world. The goal is to provide the listener with a large number of tools and a richer understanding of how to navigate and enhance mental health, physical health and performance in all aspects of life.

Importance of High-Quality Protein Intake: High-quality protein intake is extremely important for overall health. Current research suggests that most people should be consuming about 1 gram per pound of body weight of quality protein per day. Maui Nui meats are highlighted as a source of high-quality protein, particularly their venison which contains a beneficial amino acid profile and other nutrients.

Promotion for Maui Nui Venison: A promotional offer is presented for Maui Nui venison, available at mauinuivenison.com/huberman. A 20% discount is offered for the first order.

The Role of Temperature in Sleep Quality: The key importance of temperature in regulating the quality of sleep is discussed. To fall asleep and maintain deep sleep throughout the night, body temperature needs to decrease by about 1 to 3 degrees. Waking up involves an increase in body temperature by about 1 to 3 degrees.

Eight Sleep Mattress Covers: Eight Sleep's smart mattress covers, which have cooling, heating, and sleep tracking capabilities, are discussed. These mattress covers allow users to program their preferred sleeping temperature, promoting deep sleep, slow wave sleep, and REM sleep in the optimal sequence. The speaker's personal positive experiences with an Eight Sleep mattress cover are shared.

Promotion for Eight Sleep: A promotional offer is presented for Eight Sleep's Pod Pro cover, available at eightsleep.com/huberman. A $150 discount is offered at checkout. Eight Sleep ships in the USA, Canada, UK, and selected countries in the EU and Australia.

Importance of Hydration and Electrolytes: The key role of hydration and electrolytes for nerve cell function, neuron function, and the function of all cells, tissues, and organ systems of the body is discussed. Proper ratios of sodium, magnesium, and potassium are essential for optimal bodily functions. Without proper hydration and electrolyte balance, cognitive function, mood, hormone systems, and physical performance can be negatively impacted.

Promotion for LMNT: A promotional offer is presented for LMNT, an electrolyte drink with optimal ratios of sodium, magnesium, and potassium and no sugar. The offer is available at drinklmnt.com/huberman, and includes a free LMNT sample pack with purchase. Two special holiday flavors, chocolate caramel and mint chocolate, are highlighted.

Partnership with Momentous Supplements: The Huberman Lab podcast's partnership with Momentous supplements is announced. The supplements discussed on the podcast can be found at livemomentous.com/huberman. The expanding library of these supplements is highlighted.

Concept of Generators and Projectors: A theory from a Hungarian psychologist that categorizes people into two kinds: generators and projectors. Generators are people who, from a young age, realize they can impact others either positively or negatively. They are driven to create and generate things in the world. On the other hand, projectors are people who prefer to reflect on what they see. Neither type is superior, and both are needed for a balanced world.

Concept of Investments and Withdrawals: This idea relates to how actions taken now can have a positive or negative impact on one's future.

Discussion Plan: The speaker lays out a plan for the discussion, expressing a desire to explore not just routines and mindsets, but also counterintuitive approaches and perspectives from different domains of life, including business and family.

Early Interaction and Realization: The other person shares a specific memory from when they were about 10 years old and went shopping with their mother. They recall interacting with a salesgirl in the store, making her laugh, and enjoying the interaction. This event seems to have been a significant moment in their development, signaling their emerging awareness of their own personality and potential.

First Encounter and Impressions: The speaker recounts their first encounter with the other person, which took place on the Tim Ferriss podcast in 2014 or 2015. The speaker's girlfriend had several connections in San Diego, and the speaker mentions her past relationships with Navy SEALs. The speaker also acknowledges the other person's embodiment of discipline and a number of other qualities.

Gradual Realization of Self and Personal Impact: In response to the question, the other person describes their self-realization as a gradual process, marked by small clues and steps that led them to understand their own thoughts, abilities, and potential.

Introduction of Jocko Willink: The guest for the podcast episode, Jocko Willink, is introduced and welcomed.

Introduction and Podcasting Experience: The conversation starts with a discussion about podcasting, an activity that the speaker took up without prior training or practice. The speaker attributes their podcasting abilities more to luck than skill, indicating that it's something they just started doing without much thought or preparation.

Life in the Military: The speaker shares his experience in the military, where he realized the value of performance and the reward of recognition. He learned that performing tasks well could lead to more freedom and control over his destiny, and that the actions he took in the present could impact his future.

Sense of Self and Early Experiences: The speaker poses a question about the other person's early experiences and sense of self, specifically asking about a time when they realized the exciting or scary things in the world.

Understanding Cause and Effect: The speaker discusses the concept of cause and effect, and how our actions can impact the world around us. This can range from our immediate environment to the broader world.

Understanding Future Impact: The speaker discusses the importance of understanding how current actions can impact the future. He believes that this is a crucial lesson that is often not learned until later in life.

Attraction of the Military: The military is seen as an orderly place where everything has a place and people are commanded based on their rank. It attracts people with an authoritarian mindset who want to command respect and have people listen to them. The military uniform, the salutes, and the carrying out of orders are all appealing to these individuals.

Authoritarian Mindset in Combat: While the authoritarian mindset works well in garrison situations, it does not translate well to combat. Combat is unpredictable and chaotic, with plans often not going as expected. The authoritarian mindset, which is not open to input from others and prefers to command, struggles in this environment.

Balancing Discipline and Freedom: The balance between discipline, structure, and freedom in life. These elements can support effectiveness in various domains, including relationships, daily life, fitness, business, and school. The importance of relaxation and play is also emphasized.

Decentralized Command in the Navy and SEAL Teams: The Navy and SEAL teams have historically operated under a decentralized command structure, meaning that individuals often have to understand their objectives and then make it happen, without constant communication or direction. This approach requires leaders at every level of the organization.

Flexible Mindset in Combat: A flexible mindset thrives in combat. This type of person is open-minded, paying attention to the input they receive and evolving their plans as needed. They excel in the chaotic situations of combat, able to adapt and respond effectively.

Garrison vs Combat Mindsets: It's common to see a dichotomy between individuals who excel in garrison situations and those who excel in combat. The ideal individual is one who can balance both environments, adhering to the discipline of the garrison while also being able to adapt and respond effectively in combat.

Military Divisions and Stereotypes: Stereotypes about different divisions within the military, such as the Air Force, Marines, Navy, and Army, do exist. However, these stereotypes are not entirely accurate and do not represent all individuals within these divisions.

Strengths, Weaknesses and Stereotypes: Everyone has strengths and weaknesses, which can sometimes be interchangeable depending on the context. The topic of stereotypes within military branches is discussed, highlighting that while generalizations may exist, there are always exceptions or outliers.

Stereotypes and Creativity in the Military: Contrary to the common stereotype that military personnel are robotic and strictly adhere to hierarchy, creativity and open-mindedness are highly valued. Especially in combat situations, individuals with a rebellious streak and creative problem-solving skills often excel.

Understanding Garrison: The term 'garrison' refers to the noncombat situation in the military. It includes activities such as being out on the parade field, going through schooling, and marching. These activities are orderly and predictable, and people with an authoritarian mindset thrive in such environments as everything goes according to plan.

Circadian Biology and Physical Activity: The study of physical, mental and behavioral changes that follow a daily cycle, and how these can influence energy levels. The release of the hormone cortisol early in the day, amplified by viewing sunlight, physical activity, caffeine, and intense exercise, sets a wave in motion for the rest of the day, leading to more energy, higher levels of immune function, and more focus.

Energy Levels and Physical Activity: The relationship between energy levels and physical activity, including the discussion of whether people wake up with high energy levels that they feel the need to burn off through physical activity, or if they wake up with neutral energy levels and gain energy through exercise and physical activity.

Experience of Exercise: A personal account of the speaker's relationship with exercise, highlighting that working out can make you feel better and give you energy.

Genetic Influences on Physical Performance: The influence of genetics on physical performance, emphasizing that there's a broad range in what people can develop, and genetic predisposition should not be seen as a barrier. The importance of hard work and dedication in overcoming any perceived genetic disadvantages is underscored.

Importance of Nutrition and Probiotics: The importance of good nutrition and probiotics for overall health. Probiotics, which contribute to gut health, are discussed in relation to their role in communicating with the brain, immune system, and other biological systems.

Monitoring and Adapting Training Regimes: The importance of monitoring and adapting training regimes, including keeping a detailed record of daily workouts for tracking progress and identifying areas for improvement. The importance of variety in training regimes to prevent boredom and ensure a balance of strength and endurance is highlighted.

Neuroplasticity and Muscle Adaptation: Neuroplasticity refers to the brain's ability to change and adapt as a result of experience, while muscle adaptation is the process by which our muscles change in response to physical activity. These factors allow for a huge range in what individuals can achieve, regardless of their genetic predispositions.

Structure and Lack of Structure in Daily Routine: The balance between structure and lack of structure in daily routines. The speaker's routine includes waking up early and training, but the duration and type of training vary depending on the day's schedule.

Techniques in Arm Wrestling: The technical aspects of arm wrestling, debunking the common misconception that arm wrestling is solely about brute strength. It's explained that there's a legitimate technique involved in arm wrestling, including the positioning of the arm and the use of the body.

The Impact of Movement and Exercise: The influence of movement and exercise on various aspects of life, including physical health, mental health, productivity, and overall well-being.

Daily Routine and Eating Schedule: The systematic way one plans their day, including when and what they eat. This can have an impact on energy levels and overall performance.

Effects of Eating on Performance: The influence that food consumption has on an individual's ability to carry out tasks effectively. This can vary greatly depending on the individual and the nature of the task.

Energy Creation through Movement: The concept that physical activity, such as exercise, generates energy in the body. This energy is not only caloric but also includes the creation of neural energy.

Energy Management: The practice of regulating one's energy levels through various means, such as diet, exercise, and rest. This includes understanding the difference between caloric energy and neural energy.

Cold Water and Adrenaline Release: The practice of using cold water exposure (e.g. ice baths, cold showers) to induce an adrenaline release, resulting in increased energy levels.

Identity, Energy, and Living a Good Life: The assertion that understanding and mastering one's identity and energy can significantly contribute to living a fulfilling and satisfying life.

Misconceptions about Energy and Eating: Common misunderstandings about the relationship between food consumption and energy levels. For example, the misconception that a large meal will provide energy, when it can actually lead to feelings of tiredness.

Neural Circuits and Energy: The concept that neural circuits, a network of neurons interconnected by synapses, play a significant role in energy regulation in the body.

Performance and Food Intake: The influence that eating has on an individual's ability to perform tasks, whether physical or cognitive. This can include avoiding eating before tasks that require concentration or execution.

The Importance of Hydration: The critical role that maintaining proper hydration plays in overall health and energy levels. This can vary depending on the individual's needs and activities.

Automatic Neural Circuits: These are neural circuits that control automatic operations in the background, such as heartbeat and breathing. Once activated, they result in the release of molecules that feed all other neural systems, effectively setting a higher 'gain' or RPM for the whole system.

Repetitive Movement and Motor Commands: Repetitive movement is a concept that allows you to forget the motor commands required to generate that movement. This can be seen in activities such as rowing, where after a certain amount of repetition, the action becomes almost second nature.

Importance of Nutrition and Exercise Forms: The body has plenty of energy reserves provided you nourish at some point every 24 hours. Different forms of exercise can provide an especially big boost in energy, both cognitive and physical.

Ruck Marching and Physical Endurance: Ruck marching involves carrying heavy weights for extended periods. The initial phase of this activity is challenging, but after a certain point, the body adapts and can continue for a long time.

High Intensity Exercise and Cognitive Boost: High intensity, short duration exercises such as cycling, rowing, or kettlebell swings are particularly effective for peaking mental energy for the day.

Cold Water Baths and Physical Recovery: The practice of taking cold water baths is seen as beneficial for recovery after intense physical activities. The usual duration in the cold bath is around five minutes, and it is typically done after a workout.

Discomfort with Pre-Workout Icing: Pre-workout icing, specifically after a deep chill, can make the warming up during training longer and more uncomfortable, leaving a negative impression.

Benefits of Cold Exposure: Cold exposure results in a release of adrenaline and dopamine, increasing the sense of resilience and discipline. It also stimulates the brain in a natural way and can help individuals dealing with addiction.

Misconceptions about Cold Exposure and Hypertrophy: While some data suggest that post-workout cold exposure might blunt some hypertrophy (muscle growth), those who train hard and then get into the cold do not seem to suffer from lack of muscle growth.

Winning, Losing and their Biological Effects: Winning releases dopamine and related molecules, which could provide more energy to win more. This process also involves the release of testosterone in both men and women. Conversely, losing can decrease levels of testosterone and dopamine.

Resetting after Failures and Transforming them into Energy: It is important to be able to recover quickly from failures or losses, and convert that experience into energy for future endeavors. This is especially relevant in high-stress environments where individuals often face significant challenges and setbacks.

The Impact of Wins and Losses on Energy Levels: Victories can be easily converted into energy for future endeavors, providing a boost in motivation and drive. Losses, on the other hand, can decrease energy levels unless they are effectively managed and transformed into learning experiences.

Dealing with Significant Losses: The process of managing the impact of major losses, such as the loss of team members, on morale. Leaders need to control their emotional reactions to effectively manage team morale, countering excessive arrogance after a win and the spirit-breaking impact of a loss.

Energy: A resource often depleted by losses. Understanding this dynamic is essential for leaders to help their team recalibrate their response to wins and losses.

Energy Replenishment: The process of restoring energy after accomplishing something. The energy, compared here to oil in a candle, starts to be replenished and the flame burns hotter.

Importance of Energy and Love: The speaker emphasizes the significance of energy in our lives, which is often ignored or undervalued. Love can amplify our energy levels when we are surrounded by people we care about. This energy is not just for pursuing achievements or material wealth, but also for personal fulfillment and well-being.

Leadership in Regulating Team Morale: The role of a leader in managing team morale. Leaders should avoid getting caught in the mob mentality of their teams. They should bring the team back to a balanced state, learning from both victories and losses to improve future performance.

Leadership in Winning and Losing: The role of leadership in managing the 'mob mentality' during times of winning and losing. Leaders need to maintain balance and prevent such extremes from affecting the team's performance. Personal resilience includes mourning, celebrating life, and then focusing on work.

Managing Energy during Wins and Losses: The process of managing energy during wins and losses using the analogy of oil candles. Leaders should moderate energy expenditure and channel it towards the next goal instead of wasting it in extreme celebrations. After a loss, leaders must reignite the flame and tap back into the energy reserve.

Personal Story and Reflection: The speaker's personal story about being influenced by Tony Hawk's success and balanced approach to life and energy management.

Resilience in Facing Losses: The quality of recovering quickly from losses. This is a trait often seen in individuals who pass the SEAL Team selection process.

Taking Action as a Solution: The speaker suggests that taking action is the best way to deal with adversity. Small steps towards a solution can make a difference. This applies to personal life as well; for instance, if one doesn't get a promotion, instead of dwelling on it, one should analyze why it happened and what they can do to improve their chances next time.

The Role of Dopamine in Energy Management: The role of dopamine in managing energy. Excessive indulgence in dopamine-stimulating activities can deplete energy levels. Leaders should ensure that the team doesn't burn up all their energy in enjoying the win, but instead uses it constructively.

Applying the Concepts in Parenting: The process of recognizing the tendencies of children as generators or projectors and guiding them accordingly to maintain balance in their highs and lows. The goal is to use their experiences as stepping stones for future growth.

Detachment: A critical aspect of dealing with winning or losing. It is the ability to step back and not get wrapped up in the outcome, avoiding overconfidence from winning or lack of confidence from losing.

Effects of Winning and Losing: The significant psychological impacts resulting from winning or losing, which can affect a person's demeanor, confidence, and overall mood. It is crucial not to get overly engrossed in these outcomes, instead maintaining a balanced approach.

Generators vs Projectors: A psychological theory distinguishing between people who are proactive and impact the world around them (generators) and those who are observant and prefer to be in a supportive role (projectors). Both types are equally important and can tap into the dopamine reward system.

Importance of Modulating Confidence and Celebratory Activities: The need for individuals to regulate their confidence and celebratory activities after achieving success to maintain balance and avoid complacency or overconfidence. It involves acknowledging achievements while remembering that success requires continual effort.

Introduction to InsideTracker: The introduction to InsideTracker, a personalized nutrition platform that uses data from blood and DNA tests to provide personalized health insights and recommendations, emphasizing the importance of regular blood work for understanding one's health.

Impact of Confidence on Performance: The influence of confidence on performance, particularly in a competitive context. Victories can boost confidence levels, dopamine, and testosterone, but overconfidence can lead to carelessness or underperformance. The need for a balanced level of confidence is emphasized.

Role of a Leader in Providing Emotional Counterweight: The critical role leaders, friends, and family members play in moderating others' emotions and reactions to various situations, encouraging celebration of successes while reminding individuals to stay grounded and focused on future tasks.

The Danger of Lack of Counterbalance: The negative outcomes that can result from a lack of balance in one's life, often seen when individuals surround themselves with people who encourage only one type of behavior or reaction, without providing a counterbalance.

The Role of Social Media Figures as Emotional Counterweights: The observation that public figures on social media can serve as emotional counterweights for individuals who may not have close friends to provide this balance, offering advice and guidance through their content.

Adherence to Drinking Culture in the Navy: The experience of adapting to the drinking culture in the Navy. This involves observing and adapting to behaviors common within a specific group or culture.

Bringing Balance into Daily Routines: The importance of incorporating balance into daily routines by regulating one's drive and intensity in various activities to prevent burnout and ensure sustained productivity and satisfaction.

Drinking Habits during Navy Service and After Retirement: A reflection on changes in personal habits, specifically the transition from heavy drinking during Navy service to minimal or no drinking upon retirement.

Effects of Excessive Drinking on Health: Discussion on how excessive drinking, beyond two drinks a week, can negatively impact one's health.

Family Time as Restoration: The experience of using quality family time, such as having dinner together, as a form of restoration and unwinding from intense work schedules.

Jocko's Transition from Straight Edge to Drinking: The personal journey of transitioning from a straight edge lifestyle, abstaining from alcohol, cigarettes, and drugs, to adapting to a culture involving drinking.

Self-Awareness and Identity: The importance of having a strong sense of self and self-awareness, contributing to one's identity.

The Concept of a Firm Sense of Self: The importance of having a firm sense of self that allows a person to adapt to different contexts without losing their identity.

The Importance of Rest and Recreation: The importance of deep rest, such as sleep, for maintaining motivation, enthusiasm, and confidence. It also highlights the role of play and social connection in replenishing one's mental and emotional energy.

The Impact of Context on Personal Behavior: How one's environment or context can influence personal behavior, including the ability to adapt to different environments without losing one's sense of self.

The Restorative Power of Jiu-Jitsu and Surfing: The restorative effects of activities like jiu-jitsu and surfing, which provide social connection, physical workout, mental break, and enjoyment.

The Role of Cooking in Restoration: How cooking and shared mealtimes can serve as forms of restoration, providing opportunities for connection, relaxation, and enjoyment of good food.

Adaptable Self-Concept: A term referring to an individual's self-perception not limited to a specific domain, but rather adaptable to various situations and contexts. It suggests that a rigid sense of self can lead to isolation, and highlights the value of understanding oneself across multiple domains of life. This self-awareness contributes to one's confidence.

Reflections on Alcohol Consumption: The speaker's experiences with alcohol, particularly during his time in the SEAL Teams. He discusses the negative impacts he has seen alcohol have on people's lives, leading him to the conclusion that it's not worth the risk to start drinking.

Negative Impacts of Alcohol: An exploration of the negative impacts of alcohol, noting how it has ruined lives and led to poor decision-making. The speaker emphasizes that it's not worth the risk, especially considering the minimal benefits it provides.

Cultural Shift in SEAL Teams: A noted cultural shift within the SEAL Teams, moving away from the alcohol-centric attitude. The speaker shares how he used to remind his team members that their irresponsible behavior with alcohol could result in them being taken off the battlefield, effectively doing the enemy's job for them.

Influence of Music and Attitude: The speaker attributes much of his self-development to the music he grew up listening to, specifically hardcore music. He talks about the attitude of standing up for oneself, going against the grain, and the DIY nature of the scene. He believes this attitude greatly influenced his identity and contributed to his resilience.

Resources

Book - Leadership and Team Dynamics by Jocko Willink: Jocko Willink, a retired Navy SEAL, has authored several important books on leadership and team dynamics. He uses his experience and knowledge from his time in the SEAL teams to develop tools that anybody can use to develop their leadership skills, both for leading themselves and for leading others.

Extreme Ownership: How U.S. Navy SEALs Lead and Win

Shared via Kindle. Description: <p><b>An updated edition of the blockbuster bestselling leadership book that took America and the world by storm, two U.S. Navy SEAL officers who led the most highly decorated special operations unit of the Iraq War demonstra…

Leadership Strategy and Tactics: Field Manual Expanded Edition

Shared via Kindle. Description: <p><b>The instant #1 </b><i><b>New York Times,</b> </i><b>#1 </b><i><b>Wall Street Journal,</b> </i><b>#1 </b><i><b>USA Today </b></i><b>bestseller</b> <b>answers the world’s most complex question: How do you lead?<br /></b><…

Discipline Equals Freedom: Field Manual Mk1-MOD1

Shared via Kindle. Description: <p><b>In this expanded edition of the 2017 mega-bestseller, updated with brand new sections like DO WHAT MAKES YOU HAPPY, SUGAR COATED LIES and DON’T NEGOTIATE WITH WEAKNESS, readers will discover new ways to become stronger,…