jocko
willink
out of bed at 4:30 (as of 2022) and straight into a workout on water alone, fasted until lunch, jiu-jitsu after work, electrolytes and the sauna, and the same wake time every day.
from his own podcasts and interviews. He co-founded Jocko Fuel, which makes the joint formula, krill oil, multivitamin and protein he describes, so they’re listed by type. He also co-owns Origin USA.
- up4:30 am (2022)
- before trainingwater only
- breakfastnone
- trainingworkout + jiu-jitsu
what jocko uses.
protocol as of apr 2025
supplements6
what jocko eats.
- breakfast—none.
water only before training; supplements.
3·’25 - lunch11–12chicken + veg
or a chocolate protein shake, hot in winter.
1·’24 - dinner~8 pmsteak, chicken, salad1·’24
- roughly paleo, low-carb1·’24
jocko’s day.
- 4:30 (as of 2022)Out of bed and straight to the workout
asked what he does first thing: “Get out of bed, brush my teeth, go put my clothes on, go work out.”
fitness - Before trainingWater only
“I just drink water when I’m working out. I don’t eat or drink anything… before a workout.” A pre-workout only when he’s “supremely tired”: “I got to be pretty tired to do that.”
nutrition - Fasted
- 11:00–12:00approx.
- After workBrazilian jiu-jitsu
he’s a black belt with his own jiu-jitsu gym in San Diego, and rolls with a core group he has trained with for years.
fitness - After jiu-jitsuElectrolytes, then sauna
an electrolyte drink after jiu-jitsu, then the sauna, often with another protein shake.
cold & heatrecovery - ~8:00 pmDinner: steak, chicken, salad
keeps it simple: steak, chicken, salad.
nutrition
- Before bed
- Every dayThe same wake time, every day
he says he doesn’t need much sleep and recommends getting up “around the same time every day.” Check whether strength and conditioning are improving, not just the alarm time.
sleep
- Once a yearA week of jiu-jitsu in Maine
his yearly Origin camp is “the only vacation I can ever truly have… I’m doing jiu-jitsu. It’s awesome.”
fitness
books.
what jocko recommends and calls a favourite, in their own words.
- about facedavid h. hackworthfavourite
“About Face. Hackworth.”
- by water beneath the wallsbenjamin h. milliganrecommends
“This is the best book I have ever read on the subject.”
- homestandwill bardenwerperrecommends
“Great book by a great guy.”
the best protocols,
in your inbox.
one real protocol a week, sourced from the people we track. free, no spam.
done. check your inbox.
free. unsubscribe anytime. privacy
more routines.
lebron james
bed around 9, a nap every day, and a game day of stretching, ice, Normatec, a hyperbaric nap and a cold tub; no full meal until after practice.
see the habits
andrew huberman
daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.
see the habitsSources (4)
- PricePlow Podcast #132 — Jocko Willink: starting Jocko Fuel and his supplement stack (Apr 2, 2024; supplements at 17:00)
- Jocko Underground — You Are Accepting Too Much Weakness (Apr 13, 2025)
- Trying Not to Die with Jack Osbourne — Jocko Willink on Russia-Ukraine, jiu-jitsu and heavy metal (YouTube, Jul 2025)
- Jocko Podcast — Is Getting Up Super Early Every Day THAT Serious? (YouTube, May 8, 2026)
Last checked 20 Oct 2026.
Photo courtesy of Senior Airman Wilfredo Acosta, via Wikimedia Commons (cropped, resized). All image credits.
_6876943.jpg){kind=link}