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Andrew Huberman
Jul 30, 2026
10 protocols
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Essentials: How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink
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Behaviors
Exercise
“When you go and work out, you're going to feel better. You will get energy from working out.”
3:29 ·
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In this episode
10 protocols
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3:29
Exercise
Behaviors
“When you go and work out, you're going to feel better. You will get energy from working out.”
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4:38
Delay Large Meals Until After Physical Activity
Behaviors
“I find that eating slows me down So no I don eat a big meal until I kind of done with the physical stuff for the day which is usually at night, six, seven o'clock at night, which I guess there's some bad things about that.”
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4:50
Regular Meal Schedule That Supports Sleep and Performance
Behaviors
“Well, the data say, you know, if you're having a regular meal schedule that allows you to sleep well at night, whatever that means for you, and that allows you to be active and focused when you need to be active and focused, that's the ideal schedule.”
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5:12
Avoid Eating Before Demanding Cognitive or Performance Tasks
Behaviors
“podcast. I'm not eating before a podcast, before I'm recording a podcast, I'm not eating. Cause I don't want to have a bunch of food in my stomach. I want to, you get a certain level of mental clarity when you haven't eaten a bunch of food.”
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5:32
Eat a Big Meal After Demanding Work Before Sleep
Behaviors
“Cool. Then I'll eat. because then I'm going to do a debrief for 15 minutes, clean weapons, and then eat a big meal, go to sleep.”
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6:15
High-Intensity Anaerobic Exercise
Behaviors
“I would have to say like the high intensity sort of anaerobic blast, you know, whether it's on the bike or on the rower or, you know, swinging a kettlebell hard, something like that, that last 10, 15 minutes, that's a really good way to, you know, peak my mentality for the day.”
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22:43
Get Out of Your Head Into Your Body
Behaviors
“You know, Tim Ferriss said, get out of your head, get into your body. That's one way to do it. Take action, go do things.”
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31:33
Deliberate Discomfort
Behaviors
“Do you think there's value to doing things each day that suck a little bit or from time to time doing something that's, you know, puts one into a state of deliberate discomfort? 100%.”
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31:51
Pull-Ups
Behaviors
“Just like you would develop your legs by doing squats and you would develop your back by doing pull-ups. I think you would develop your resiliency by doing repetitions of things that require you to be tougher.”
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31:51
Squats
Behaviors
“Just like you would develop your legs by doing squats and you would develop your back by doing pull-ups. I think you would develop your resiliency by doing repetitions of things that require you to be tougher.”