Jocko Willink’s Non-Negotiables for Losing Fat and Building Muscle Over Age 40

Jocko Willink’s Non-Negotiables for Losing Fat and Building Muscle Over Age 40

Intro (00:00:00)

  • Jocko Willink emphasizes the importance of working out regularly to maintain strength and muscle mass over the age of 40.
  • He suggests engaging in activities such as lifting weights, sprinting, and training in martial arts like Jiu-Jitsu.
  • Willink advises against unhealthy eating habits and recommends a balanced diet.

20% off Bubs Naturals (00:03:46)

  • Jocko Willink promotes Bubs Naturals, a company that produces Whole 30 approved C8 C10 MCT oil powder.
  • The company was founded in honor of Glenn "Bub" Doty, a fallen soldier who sacrificed his life during the Benghazi incident in Libya.
  • 10% of all profits from Bubs Naturals are donated to charity in Glenn Doty's name.
  • Willink endorses the quality of their products, including collagen, creamers, and MCT powder.
  • He provides a discount code "Thomas20" for a 20% discount on Bubs Naturals products.

The Myth of Metabolism Slowing Down with Age (00:04:52)

  • Metabolism doesn't actually slow down with age.
  • People start moving less and don't adjust their eating habits, leading to weight gain.
  • Eat a high-protein diet (1 gram of protein per pound of body weight).
  • Eat plenty of fruits and vegetables.
  • Avoid processed foods, sugary drinks, and excessive amounts of alcohol.
  • Drink plenty of water.
  • Lift weights 3-4 times per week.
  • Focus on compound exercises that work multiple muscle groups.
  • Use a weight that is challenging but not too heavy.
  • Do 8-12 repetitions of each exercise.
  • Get enough sleep (7-8 hours per night).
  • Get 7-8 hours of sleep per night.
  • Create a relaxing bedtime routine.
  • Avoid caffeine and alcohol before bed.
  • Make sure your bedroom is dark, quiet, and cool.
  • Find healthy ways to manage stress, such as exercise, yoga, or meditation.
  • Avoid negative self-talk.
  • Set realistic goals.
  • Take breaks when you need them.
  • Be consistent with your diet, exercise, sleep, and stress management.
  • Don't give up if you don't see results immediately.
  • Just keep at it and you will eventually reach your goals.

Jocko's Diet - Think Long-Term Instead of Short-Term (00:05:54)

  • Jocko Willink stresses the importance of strategic thinking in diet and exercise, prioritizing long-term well-being over short-term gratification.
  • Addicts struggle with delaying gratification, prioritizing immediate pleasure over long-term consequences, similar to the effects of junk food consumption.
  • Exercise involves delayed gratification, with benefits coming after the workout, while junk food provides quick pleasure followed by negative effects.
  • Long-term strategic vision is crucial for making better decisions, as present actions significantly impact the future.
  • Scientific evidence supports that making changes, even at an older age, can increase lifespan and health span.
  • Individuals over 40 should actively maintain mobility, strength, and cardiovascular health to prevent decline and facilitate rehabilitation if necessary.

Energy Flux (G-Flux) & Protein (00:17:48)

  • Eating the same amount and moving the same amount is not as effective as eating more and moving more for maintaining a high metabolic rate.
  • A higher metabolic rate (G-Flux) is associated with a higher energy turnover and can be achieved by consuming and expending more energy.
  • As people age, they tend to move less and eat less, which can lead to a decrease in metabolic rate.
  • Protein is essential for maintaining muscle mass and overall health, and older adults should not reduce their protein intake.
  • Eating enough protein is crucial for maintaining muscle mass and overall health, especially as people age.
  • Protein intake should not be reduced as people get older, despite common misconceptions.
  • Older adults may find it more challenging to consume protein, but it remains an essential nutrient for their health.

Jocko's Meal Frequency & Why Jocko Works Out Fasted (00:20:50)

  • Jocko Willink's approach to nutrition and training has evolved over time, becoming more flexible and less focused on pre- and post-workout nutrition.
  • During his time in the SEAL Teams, he ate when he could, often skipping meals in the field to avoid carrying extra weight.
  • In the morning, he avoids eating before working out to prevent nausea and prefers a late breakfast or early lunch.
  • Around 10:00 am, he satisfies his hunger with mixed nuts and a protein shake.
  • Jocko Willink's eating pattern prioritizes optimal digestion before strenuous activities rather than adhering to conventional meal times.
  • He avoids large meals before physically demanding tasks to maintain comfort and focus.
  • Intermittent fasting, including a 72-hour fast, does not hinder his performance in physical activities like Jiu-Jitsu or weightlifting.
  • His current eating schedule consists of a late breakfast or early lunch, a protein shake and salad after training, and a steak and salad for dinner.

Fasting & Fractal Eating (00:27:22)

  • Fractal eating, which involves eating when the body needs it, is recommended over intermittent fasting for optimal performance.
  • Fasting can help individuals adapt to depleted states, preserve muscle mass, and recalibrate hunger and taste buds, leading to healthier eating habits.
  • Fasting may provide a slight performance advantage for athletes who rely more on unconscious movement, and it can help individuals push harder and achieve personal records by eliminating distractions and negative self-talk.
  • A 36-hour fast can be optimal for peak performance in physical competitions and can be beneficial for fat loss and muscle building.
  • Fasting can induce a state of Zen-like calmness and clarity, but older individuals may have a negative perception of it, associating it with death and dying.
  • Calorie counting should be done over the course of a week rather than daily to allow for flexibility and balance, and mini bulks and cuts throughout the week can be a helpful strategy for managing calorie intake.
  • Jocko Willink's boring and repetitive eating pattern makes it easy for him to adjust his diet to lose or gain weight by reducing portion sizes or the frequency of certain foods.

Supplements (00:41:51)

  • Jocko Willink used to be an expert on nutrition and supplements during his time in the SEAL Teams but stopped taking supplements after discovering excessive heavy metals in a protein powder.
  • After meeting a 63-year-old man who looked young and healthy, Jocko started taking krill oil, glucosamine, creatine, and curcumin.
  • He created his own supplement line, Origin USA, with the goal of making supplements that he would be happy for his own family and children to take.
  • Jocko recommends taking Joint Warfare and Super Krill, which are supplements he personally uses and believes in.
  • For losing fat and building muscle over age 40, Jocko Willink's non-negotiables include:
    • A high-protein diet with plenty of steak and nuts.
    • Supplements like Joint Warfare, Super Cill, Thorne, and magnesium.
    • A consistent sleep schedule, aiming for 7-8 hours per night.
    • Avoiding artificial sweeteners and chemical preservatives in energy drinks.
    • Using energy drinks in moderation and only when necessary.
  • Jocko emphasizes the importance of consistent sleep schedules rather than focusing solely on the number of hours slept.
  • He suggests establishing a regular bedtime and wake-up time, even on weekends, to maintain a consistent sleep-wake cycle.
  • Willink highlights the individual differences in sleep needs and encourages listeners to find their optimal sleep schedule.
  • He advises against using sleep as an excuse to avoid responsibilities or workouts and suggests going to bed earlier if feeling tired.
  • Willink cautions against napping too close to bedtime, as it can disrupt sleep cycles.
  • To improve sleep, focus on three key areas: diet, exercise, and sleep schedule consistency.
  • Clean up your diet by avoiding junk food and sugary drinks.
  • Exercise regularly, as physical activity promotes better sleep.
  • Maintain a consistent sleep schedule by going to bed and waking up at the same time each day.
  • Adequate volume of exercise, such as long-duration activities like rucking, can create sleep pressure and improve sleep quality.
  • For those who are metabolically healthy and fit, more physical exertion may be necessary to build sufficient sleep pressure.
  • Common sense approaches, such as exercising and eating well, should not be overlooked in the pursuit of sleep optimization.

Where to Find More of Jocko's Content (00:57:39)

  • Visit
  • Visit
  • Visit
  • Follow Jocko on social media @jockoWillink

Overwhelmed by Endless Content?