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Link to original video by Andrew Huberman

David Goggins: How to Build

Immense Inner Strength

Introduction

Andrew Huberman introduces the Huberman Lab podcast

where they discuss science and science-based tools for
everyday life.

"Welcome to the Huberman Lab podcast where we discuss

science and science-based tools for everyday life."

David Goggins's background

David Goggins is a retired Navy SEAL who served in Iraq and

Afghanistan.
He is a highly accomplished ultramarathon runner, completing
distances longer than 26 miles, often exceeding 200 miles.
He has been inducted into the International Sports Hall of Fame
for his achievements in athletics.
David also held a Guinness World Record for the most pull-ups
completed in 24 hours.

He is a highly successful writer, with two best-selling books:

"Can't Hurt Me" and "Never Finished."
 "David Goggins is a retired Navy SEAL who served in Iraq and
Afghanistan. He is a highly accomplished ultramarathon runner
and has been inducted into the International Sports Hall of
Fame. He also held a Guinness World Record for the most pull-
ups completed in 24 hours. David is a highly successful writer
with two best-selling books."

David Goggins's challenging childhood and

transformation

David's childhood and school environment were abusive and

devoid of positive resources.

In his 20s, he was obese and worked a job he despised for

minimal pay.

David began an inner dialog that forced him to confront the

demons from his childhood and his current situation.

This inner dialogue led him to transform himself into the Navy
SEAL, ultramarathon runner, bestselling author, and influential
man he is today.

"His home and school environment were abusive, and he had no

positive resources. In his 20s, he was obese and worked a job he
despised. David began an inner dialogue that transformed him
into the successful individual he is today."

David Goggins's public appearances and unique

discussion with Andrew Huberman

David has done various public lectures, appeared in several

YouTube clips, and has been featured on podcasts.

This discussion with Andrew Huberman is different because it

delves into the inner dialogue and self-discipline that David
embraces daily.
They also discuss the scientific mechanisms underlying
willpower and David's current exploration of science and
medicine.
 "David has done various public appearances and has been
featured on podcasts. This discussion with Andrew Huberman is
unique, as it focuses on David's inner dialogue and self-
discipline. They also discuss the scientific aspects of willpower
and David's exploration of science and medicine."

Warning about explicit language

Throughout the discussion, there will be curse words used.

David and Andrew acknowledge that cursing is not for

everyone.

Listeners uncomfortable with cursing may choose to skip this

episode.

"Throughout the discussion, there will be curse words used.

Listeners uncomfortable with cursing may choose to skip this
episode."

Conclusion and podcast information

The Huberman Lab podcast is separate from Andrew

Huberman's teaching and research roles at Stanford.

The podcast aims to provide science and science-related tools

to the general public.
The sponsors of this episode are Maui Nui Venison, AeroPress,
and Eight Sleep.

"The Huberman Lab podcast is separate from Andrew

Huberman's teaching and research roles at Stanford. It aims to
provide science and science-related tools to the general public.
The sponsors of this episode are Maui Nui Venison, AeroPress,
and Eight Sleep."

Importance of Sleep for Mental and Physical

Health

Sleep is crucial for mental health, physical health, and

performance.
 In order to fall and stay deeply asleep, body temperature needs
to drop by 1 to 3 degrees.
To wake up feeling refreshed, body temperature needs to
increase by 1 to 3 degrees.
Controlling the temperature of the sleeping environment is key
to ensuring these temperature changes occur at the
appropriate times.

"Sleep is the foundation of mental health, physical health, and

performance."

Eight Sleep for Temperature Control

Eight Sleep allows you to program the temperature of your

mattress and sleeping environment.

The controlled temperature helps you fall and stay deeply

asleep, resulting in feeling refreshed and energized in the
morning.
Using Eight Sleep mattress cover has dramatically improved the
quality of sleep.

"And that's what Eight Sleep allows you to do. It allows you to
program the temperature of your mattress and sleeping
environment such that you fall and stay deeply asleep easily and
wake up each morning feeling incredibly refreshed and
energized."

Introduction to David Goggins

David Goggins is the guest for the discussion.

He and the podcast host, Andrew Huberman, have met before
at Stanford.

Andrew expresses his admiration for David's discipline and

willingness to do hard things.

"David Goggins, welcome. Good to see you again, man." "You

embody discipline and doing hard things."

David's Learning Journey

 David explains that his day is broken up into segments: working
out, eating, sleeping, and studying.
He spends most of his time studying because he wants to learn
to the point where he can save someone's life as a paramedic.
David is not naturally a smart guy and was born with ADD and
ADHD.
His brain cannot retain information easily.

David therefore has to go over the same page multiple times

and write everything down to memorize it.

He breaks down his study process into learning the big picture
and then honing in on the smaller details.

David is fully committed to studying and does so every day.

"But people don't understand that my day is broken up into

segments. I work out. I eat. I sleep, but I spend most of my time
studying." "I'm not a real smart guy. And what I mean by that is I
was born with ADD, ADHD. Like my brain cannot retain
information." "So what I do is I literally sit there with a pen and
paper. And I have my books. And I go through and have to write
everything down every single day." "Every single thing-- so I can't
wait to get in this conversation because everything I do in life, it
sucks."

David's Transformation and Success

David reflects on his journey from being 300 pounds and

lacking education to becoming a multi-millionaire.
He expresses his understanding of what it means to be at rock
bottom and build oneself up.
David feels sorry for no one because he has experienced
extreme hardship and overcome it.

"I was the lowest form on Earth, no talent, no ability to learn.

And I literally know what it is to be rock bottom and to build that
up." "So that question about learning is the pain in my ass. And I
don't have to do it. Just think about it. I'm 49 years old, and I'm a
multi-millionaire."

The Discipline of Daily Action

 David thought about the day when he would no longer have to
do certain things, but as he grew older, it became a way of life.
He established a regimen and disciplined himself to make
choices aligned with his goals.
David was willing to sacrifice and give up everything to become
the best version of himself.

"What are you willing to sacrifice, and what are you willing to
give up to find every bit of who you are as a human being? And I
was willing to give up everything to do that."

The Importance of Writing and Memorizing

David writes down his study material in a way that helps him
memorize specific pages.

He visually synchronizes the written notes with the content of

the page he's studying.
This technique helps him recall information during exams and
tests.
While running, David cannot recall the study material because
his focus is solely on his physical performance.

"When I write it down, I write it down, and I'm able to... I'm
actually looking down at this table right now because I'm back to
writing. So I'm actually there right now as I'm speaking to you."

Deep Focused Running

David's running is characterized by intense focus and suffering.

Despite physical limitations and injuries, he maintains a total
focus on getting the best out of his body.

David does not engage in any mental rehearsal of studied

material while running.

"What the hell is Huberman saying right now? And that's why I
don't feel bad for people who have ADHD, who have learning
disabilities. And some are impossible because you just can't. But
a lot of them you can. But people don't want to go through the
process of focus, of teaching yourself how to truly focus."
The Price of Greatness

David emphasizes that his journey towards greatness is not

easy and requires immense effort.
He highlights that the daily pursuit of his potential is a constant
struggle.

David's drive and passion to become the best version of

himself are ignited by the understanding that the journey is
incredibly challenging.
He believes that people who do not experience the same
struggles will never fully comprehend his dedication.

"So nothing is easy. Like running is running. It sucks. But you

have a choice to make. Do you want to sit down and go back to
that guy you once were? No. So this is what it takes. It takes that
misunderstanding of people. And they'll never get it because they
were never David Goggins."

Building Immense Inner Strength through Study

David Goggins emphasizes the importance of immersing

oneself in study to build inner strength.
He believes that everything in his life has to be focused on
studying.
Goggins makes it clear that his primary goal is not to maximize
money or fame, but to share his experiences and help others
understand and grow.
He mentions that he doesn't have time for activities like
podcasts because his focus is on personal growth.

"So for me, everything has to be in the study. Everything has to

be into this. Everything has to be in-- everywhere I am it has to
be there, me, focused where I am. That's why you're my second
podcast I've done since Rogan, since the book came out. I don't
have time for that shit because if I want to be great, I'm not
trying to maximize money or maximize people knowing me."

The Struggle to Learn

Every day, David Goggins faced the challenge of trying to learn

something new.
 He felt overwhelmed by the foreign language in his textbooks
and didn't know where to start.

Despite feeling behind and depressed, he recognized the

necessity of pushing through.
He had a laundry list of things he needed to do to improve his
life and make ends meet.

Goggins reflects on the difficult circumstances he faced during

his teenage years, including illiteracy, abuse at home, and racial
bullying at school.

No one came to offer him guidance or reassurance.

"I became haunted by the mere fact that this is my existence...I

lived with it for a lot of years."

Perseverance and Choice

Goggins acknowledged that his challenging experiences were

necessary for him to undergo personal transformation.

Despite all his accomplishments, he continues to fight against

his past and his own limitations every day.
He emphasizes that his relentless mindset is a choice and that it
is not an easy path.

"And that's the guy that I'm constantly fighting every day. And
it's a choice."

Hatred for Social Media

Goggins expresses his strong aversion to social media, referring

to it as poison.
He explains that he didn't want anything to do with it because
it would invite scrutiny and judgement from people who did
not understand the struggles he had overcome.
Goggins resented the idea of having his hard work and
dedication reduced to mere criticism and selective perception
on social media.

"I'm gonna have you pick me apart?...I never wanted anything to

do with it."
Standing Alone

Huberman reflects on how no one stood between Goggins and

the world during his childhood and young adulthood.
Goggins agrees, emphasizing that he had to rely on himself
and his own anger as motivation.

Despite having coaches and mentors later in life, Goggins is

now deeply mistrustful of others guiding his path.

"For me, it was more of I know now. I don't need you to guide my
future."

A Desire to Show the Reality

Goggins wanted to show the world the side of life that most
people hide—the struggles and challenges that the majority of
individuals face.
He explains that he spent 24 years hiding who he truly was and
now wants to be transparent about his experiences.
Goggins aims to teach others about the reality of life and the
hardships many individuals endure.

"I'm going to show you the side that I know most of you are
going through."

Human beings want to show the best side

People tend to want to show their best side and hide their
worst side.
David Goggins believes in teaching vulnerability as a way to fix
oneself.
He emphasizes that growth comes from looking at oneself
honestly.

"Human beings want to show you the best side and they want to
hide the worst side. For me, I'm going to teach you how to be
vulnerable because that's the only way you fix yourself."
Fixing yourself through vulnerability

According to David Goggins, fixing oneself requires

vulnerability.
He criticizes the idea of fixing oneself through external means
such as buying books.

Goggins suggests that self-improvement involves looking

within and figuring out what needs to change.

"I'm going to teach you how to be vulnerable because that's the

only way you fix yourself. You don't fix yourself by coming out
here and me selling you some fucking books. That's why I don't
have them. I forgot them. I'm glad people got something from
the book."

The ugly process of growth

Goggins explains that personal growth often involves

unpleasant and difficult experiences.
He describes a journey of relentless effort, lacking passion,
motivation, and discipline.
Goggins believes that self-improvement goes beyond
buzzwords and requires daily struggle and perseverance.

"The only way you grow is how to look at yourself and say, 'Ok,
what the fuck I have to do to get somewhere?' There was nothing
good on there, nothing. There's no fucking passion. There's no
fucking motivation. There's no, 'oh my god, man, I fucking--no,
it's every day of your life just doing, no passion, no discipline, no
motivation, all these words. I hate that so many people fucking
use these words now because it's watered."

Emphasizing action over words

Goggins rejects the idea of relying solely on motivation and

passion.
He criticizes the overuse and dilution of words like motivation,
passion, and discipline.
Goggins encourages individuals to focus on taking action and
living intentionally.
 "It's all bullshit. Just do. You're living. How do you want to live?
How do you want to die? How do you want to fucking be
remembered? That's it. That's it. Period."

The importance of perseverance

Goggins highlights the significance of persistence in his

journey.
He explains that his pursuit of self-improvement is driven by
discipline and determination rather than external rewards.

Goggins challenges the notion of relying on external

motivation or a "carrot" to achieve success.

"I'm waking up right now studying. Like I have a test tomorrow. I

already passed the fucking test. Think about that. Every day in
my life, that's what I must do just to retain what I learned. Four
hours plus a day, I go through and do that. There's no stick,
there's only a stick."

"It's all stick. The only carrot you have is like maybe, maybe.
Because whenever I take these tests that are real hard, the back
of my brain is like a good chance you're not going to make it,
Goggins. This ain't you, bro. This ain't you. You weren't born like
this."

Inner strength and self-belief

David Goggins emphasizes the importance of building

immense inner strength.
He shares an example of when he doesn't know the answer and
doubts himself, but he pushes through.
Goggins highlights the need to break free from self-limiting
beliefs and embrace a mindset of growth and determination.
 "That ain't you. You're 300 pounds, man. You sit at home. You
figure out how to do your hair. That's what you do, how to come
to school with the reverse baldness when you're 16. That's you. So
there is no get out of jail free card. This is why I say stay hard.
Because when you weren't given the gifts, the only thing you can
do in life is stay hard."

No shortcuts or magic solutions

Goggins stresses that there are no magical shortcuts or quick

fixes to building inner strength.

He debunks the idea of a magic pill or potion that can instantly

transform a person's life.
The only way to reach one's full potential is through hard work,
discipline, and outworking oneself.

"There's no magic pill or a magic potion. All you can do is

outwork the man that God created or woman in you. And what
that looks like is unfun."

Uncomfortable and challenging journey

Goggins acknowledges that the path to building inner strength

and becoming the best version of oneself is tough and
unpleasant.
He admits that people may not appreciate or understand his
intense approach to personal growth.
The journey involves hard work, dedication, and surpassing
one's limits.

"This looks like a man being stuck in a fucking dungeon. And

there's no fucking way out. But you have the fucking key. But you
refuse to use it. And that's nothing motivating about that."

Creating a new self-image

Goggins shares how he used to admire fictional characters

from movies and eventually built himself up to become the
person he once looked up to.
 Without any role models or guidance, he started daydreaming
that he could embody the qualities he admired in others.
He transformed his self-image by adopting the discipline and
mindset of the characters he idolized.

"I got all these people who are badasses, characters. And in my
mind, I became that. And that's what kept me going a lot was I
had this pipe dream of becoming a little bit of this and a little bit
of that because when you have no parents raising you and you
have no role models growing up, it's not daydreaming. You start
to create a reality like, mm, maybe I can be that."

The truth about hard work

Goggins emphasizes that hard work is not motivating or

glamorous.
It's not similar to the heroic scenes from movies or motivational
videos.
Hard work feels like being trapped in a dungeon, but it is the
key to unlock one's true potential.

"Hard work looks horrible. It's not motivating. It's not motivating
at all. It ain't like Rocky round 14 where he gets knocked down
and goes like this to Apollo Creed. Looks like a man being stuck
in a fucking dungeon. And there's no fucking way out. But you
have the fucking key. But you refuse to use it. And that's nothing
motivating about that."

Building Inner Strength

Adding more work that you don't want to do helps build inner
strength.
The anterior mid-cingulate cortex (AMACC) grows bigger when
challenged.
The AMACC is smaller in obese individuals, but gets bigger
when they diet.
It's larger in athletes and in people who see themselves as
challenged.
The AMACC remains the same size in people who live a long
time.
 "Scientists are starting to think of the anterior mid-cingulate
cortex not just as one of the seats of willpower but perhaps
actually the seat of the will to live."

Importance of the Anterior Mid-Cingulate Cortex

Learning about the anterior mid-cingulate cortex (AMACC)

fascinated the speaker.
Developing this brain area is essential for personal growth.
The AMACC grows when doing things that are hard or
challenging.
However, it shrinks if we stop investing in difficult tasks.

"It's that I don't want to do something but do it anyway that

grows this area."

Willpower Development

Willpower is not something you are born with, but something

you develop over time.
Building a strong mind requires years of pushing through
challenges.
Avoiding challenging situations does not allow for growth.
We must constantly push ourselves to continue developing
willpower.

"To grow that thing, how do you grow it? Do it, and do it, and do
it, and do it. That's the hack."

Importance of Conversation

The real conversation every human being has is the struggle in

their mind.
Having conversations about this struggle is crucial.
People often lack knowledge on how to overcome their
negative thoughts.
 "We don't have enough of these conversations about the real
conversation that every human being is having. And they have
no idea how to get out of it."

Building Willpower

Building willpower is essential.

The key to building willpower is to do hard things.

"You got to build your will."

Anterior Mid-Cingulate Cortex

Willpower is not inherently tied to knowing the name of the

anterior mid-cingulate cortex.
Everyone has two anterior mid-cingulate cortex, one on each
side of their brain.
Building willpower is about opening the portal to the anterior
mid-cingulate cortex.
Hard things alone do not enhance this aspect of willpower.

"But one thing I like about biology is that willpower, if somebody

feels they don't have it, feels like this thing that other people
have."

The Friction and the Suck

The critical ingredient to building willpower is the friction and

the suck.
Effort is necessary but not sufficient for building willpower.
The unpleasant terms like "the suck" and "being haunted" are
what grow the anterior mid-cingulate cortex.
These terms represent the levers and gears that contribute to
building immense inner strength.
 "And I think that's what you're talking about, the stick, the
friction, being haunted. It's the suck part that grows this anterior
mid-cingulate cortex."

Finding Your Purpose

Many people fail to find their purpose in life.

Building immense inner strength can help individuals find their
purpose.
Understanding the willpower and embracing the suck are
crucial in this process.
Finding happiness and peace is a result of unlocking the
willpower within oneself.

"So now you know why there's so many people that fail in this
world to figure out their purpose, their purpose in life."

Self-Examination and Personal Growth

Many individuals are missing something because they have not

performed self-examination.
Unlocking the potential within oneself leads to personal
growth.
One must go through the suck and examine oneself to unlock
their willpower and determine who they truly are.

"Most people are missing something because there's so much

trapped in there. I don't even want to say potential."

The Choice of Growth

Even wealthy individuals can lack the necessary friction in life,

which can lead to a destructive path.
Success should not be the endpoint where one stops seeking
growth.
Imposing friction and embracing the suck is necessary for
continued personal development.
 "The children of wealthy people are a case study in how not
having enough friction can destroy a life."

Building Willpower and Inner Strength

David Goggins explains that doing nothing and being haunted

are the fuel and engine for building immense inner strength.
Most people are content with being good enough and don't
have the desire to push themselves to become better.
Building willpower is a process that requires consistently doing
things you don't want to do.
Goggins emphasizes that everything he has accomplished in his
life, he didn't want to do, but his willpower drove him to push
through.
He acknowledges that he is a lazy person, but he has become
one of the hardest working individuals on Earth.

"Everything I've ever done in my life, I didn't want to do. I'm a

lazy piece of shit. And I'm one of the hardest working people to
ever step foot on this planet Earth."

The Scary Journey of Building Willpower

Goggins highlights that most people are afraid to build

willpower because it unlocks a deeper understanding of who
they are and who they are not.
He shares that he continues to go down the journey of self-
discovery frequently, even though it is not always pleasant.
The reason most people avoid this journey is because they find
it unsettling.
Goggins explains that building willpower may make individuals
confront uncomfortable truths about themselves.
He emphasizes that he keeps going on the journey because it
has allowed him to develop immense inner strength.

"Why most people don't want to do that and build that willpower
is because it is scary. It unlocks a whole bunch of things about
who you are and who you're not."
The Power of Willpower

Goggins asserts that his built willpower compels him to take

action every day, even when his body is in pain.

He talks about running despite his broken knees and aching

body, because he knows he can still do it.
Goggins believes that if he can still do something, he will keep
doing it because of the willpower he has cultivated.
He shares that building willpower is a process of starting with
small blocks and gradually becoming someone who is driven
and relentless.

"What builds a human being is you start with the small building
blocks. And before you know it, man, you become something that
it doesn't even make sense to most people because it's just who
you are now."

The Anterior Mid-Cingulate Cortex and Building

Willpower

Andrew Huberman explains that the anterior mid-cingulate

cortex (AMCC) is strongly activated when we move our bodies
against our desires.
The AMCC is connected to the dopamine reward pathway and
can trigger the release of dopamine in response to challenges
or friction.
He highlights that the AMCC has plasticity, meaning it can grow
and shrink throughout life.
Huberman emphasizes that constant upkeep is required to
maintain the growth of the AMCC.
He commends Goggins for his ability to keep this brain
structure strong through his no days off mentality.

"It has plasticity in both directions. It can grow. But just as easily
as it can grow, it's like Silly Putty, it can shrink. So it requires
constant upkeep."

Building Immense Inner Strength

 people may view the actions needed to achieve your goals as
crazy or extreme
if one cannot imagine themselves taking those actions, they
may view the person doing it as crazy
the logical reasoning behind such actions may not make sense
to others

"People look at it as crazy because there are people that just... if

you can't imagine yourself doing something, the person that's
doing it is crazy because in your mind, the logic behind it, it
doesn't compute."

Giving Someone a Title

when someone cannot understand or relate to your actions,

they tend to give you labels or titles like crazy or unusual

the author doesn't agree with these labels

he believes that his strong desire to be successful is what led
others to label him as crazy

"And the title for me is usually he's crazy or he's this, he's that.
No. No. For some reason, me wanting to be somebody so fucking
bad in my life, I created that. And I've been trying to figure out
years of my life trying to explain to people."

Putting Words into Action

it is easy to talk about and explain your goals and aspirations

the difficulty lies in actually putting in the work and taking
action towards those goals
this is where many people struggle and give up, as it requires
discipline and dedication

"But even though you're explaining it now, this is the easy

fucking part. Them listening to this shit is the easy fucking part.
The part that why they're always be the ones of ones is because
putting that practice, putting that into actual work, no, man. No."
The Resistance to Change

many people resist the idea of change and personal growth

because it requires stepping outside of their comfort zones

they may feel that the effort and sacrifices needed to improve
themselves are not worth it
this leads to a self-perpetuating cycle of mediocrity and regret

"That's where the demons come in. That's where you're like, I
don't want to be better. I don't want to be better. If this is what it
takes to be better, I don't want to be better. So everybody's--
that's why there's a lot of average. And it makes me so fucking
mad. Every day I walk this Earth, and I see average all over the
fucking place."

The Fear of Regret

the author emphasizes the importance of taking action towards

one's goals and dreams
he warns against the potential regret and emptiness that comes
from not pursuing one's full potential
he contrasts his own sense of fulfillment with the emptiness he
perceives in others

"But don't be mad when you're laying there in your fucking bed,
and you're in the fucking hospital, and you're 70, 80, 90 years
old. And you're thinking, man, I feel like I didn't fucking do
something. Because you did. You didn't do it. You didn't do shit.
You may have lived a great life, man, but you're always going to
feel empty inside."

David Goggins' Unique Experience

the author believes that his credibility and connection with

people stem from his personal experiences and hardships
he has faced numerous challenges in his life, which allows him
to speak candidly about overcoming obstacles
his message is genuine and not sugar-coated
 "For some reason, God put me in almost every fucked up
situation on the planet Earth. So when I talk to people, it's not
sugar-coated because I'm not saying it from I was a 175 pounds
my whole life."

Overcoming Challenges

the author acknowledges that for some people, life is already

difficult and adding further challenges may seem unnecessary
he doesn't attempt to persuade or offer advice to those
individuals
instead, he suggests that they may be content where they are,
and it is not his place to judge or change their minds

"So I don't say much to those people. Maybe you're a piece of

shit. Maybe you want to be nobody. Maybe you're happy exactly
where you are in life because obviously, you are."

"Maybe you're a piece of shit. Maybe you want to be nobody.

Maybe you're happy exactly where you are in life because
obviously, you are."

Building Inner Strength

Striving to be a better version of yourself.

Support for personal growth.

"To be somebody better than who you are... And if you want to
live with that, I'll support you in that."

The Consequences of Not Growing

Negative physical and mental health outcomes of not

improving oneself.

Needing assistance with basic tasks due to poor health.

Feeling haunted and stuck.

 "If you're good with being who you are, that every day you wake
up, and every day, you smell like shit because you can't wash
your body well, and your skin is messed up because your health's
so bad, and you can't put your clothes on right, you need help
with that. You need help like-- when I was 300 pounds, I needed
help wiping my ass. That makes you feel good?"

Finding Motivation

The importance of a personal wake-up call.

Haunted by one's situation, but not taking action.

The realization that change starts from within.

"But they obviously like horror films because they keep watching
the same fucking movie... So I don't say much to them. I say
exactly what I said to you right there because I was once you. I
didn't like horror films, so I changed it."

The Importance of Willpower

Laziness and lack of willpower lead to a small mindset.

No one can give someone else the willpower they need.

The need for something within oneself to awaken.

"Some people are just-- they become-- like you said, it gets real
small when you're lazy and you're fat, your will. Their will is so
small that they don't have any. And you can't give it to them.
There has to be something-- this is what I'm talking about now
because this isn't a hack. This has to be in you. Something in you
has to wake up. And usually, the only person that can wake it up
is you."

Frustration in Seeking Help

People's tendency to seek advice from others but not taking

action.

The need for individual exploration and self-examination.

 "You can watch me. You can watch you. You can watch fucking
Rogan and Cameron Hanes, all these motherfuckers. You can go
to Tony Robbins's fucking bullshit, all this shit. You can do all this
shit. You're going to keep going back and keep spending money
and spending money and spending money with no results. You're
going to wonder, wow. Maybe let me go try out David Goggins.
He ain't going to fucking help you. You have to explore, examine
the insides of yourself. And what do you really want out of life?"

The Harsh Reality of Change

Some people simply don't want to change and improve their

lives.

The struggle lies within oneself.

It requires relentless effort and embracing discomfort.

"Have fun with your life. Go from 300 to 350 to 400 to 450 to
500 because you don't want it... And that's the harsh reality. I
can't give you shit. You can't give them shit."

Embracing the Suck

The process of personal transformation is difficult and

unpleasant.
No happiness or peace at the start.

The need to create a false reality to push oneself forward.

"You have to create a false reality, to live in that just to get to

work on yourself... This fucking really sucks. This is real, dude.
This is real. And every day, I'm set back. I'm set back. I'm set
back. I'm set back. So this is what I would tell your boy. This is
exactly what I'd tell him. Every day you wake up, you're going to
probably be set back for the first four weeks before you lose
significant weight because the mind is going to be fucking with
you the whole time."

The Power of Self-Criticism

Some individuals respond well to self-criticism.

 A willingness to take action and change.

Personal accountability is key.

"He is very self-critical by nature."

"That means they want it."

Knowing What to Do

Goggins emphasizes that we already know what we need to do

to achieve our goals.

He dismisses the idea that we require someone like Andrew

Huberman to tell us what to do.
Goggins believes that each individual has their own knowledge
and understanding of what needs to be done.

This self-awareness enables people to take action quickly and

effectively.

"We know what to do, every one of us... That's why he flipped it
so fast because he knew what to do."

Overcoming Procrastination and Starting Now

Huberman shares his personal struggle with starting tasks on

time, always waiting for specific hours to begin.

Goggins relates to this issue and explains that he used to have

the same problem.
Goggins now believes in starting no matter what time it is, even
waking up in the middle of the night to begin a task.

He highlights the importance of not procrastinating and not

waiting for the perfect moment.

"No more am I going to say I'm starting at 1:00 because I know

me... I got to start now."

Repetition and Outworking Anything

 Goggins emphasizes that repetition is crucial in achieving
success.

He mentions that he has learned everything through repetition.

Goggins believes that anyone can outwork anything through
consistent effort and dedication.
He emphasizes the importance of starting and continuing to
push oneself even when the initial attempt may not be
satisfactory.

"Repetition is what taught me everything... So you can honestly

outwork anything."

Acknowledging Weakness and Embracing Hard

Work

Goggins acknowledges that he had weaknesses before and

struggled with certain things.

He emphasizes the importance of not making excuses for

lacking talent or abilities.
Goggins encourages individuals to start now and work hard,
regardless of their perceived limitations.

He believes that hard work and dedication can compensate for

any lack of innate talent.

"If you lack talent, you can't sit back and say, 'I'll start in half an
hour.'... I got to start now."

Overcoming challenges and building confidence

David Goggins shares about the challenges he had to

overcome to gain confidence, including stuttering, insecurity,
immaturity, and being one of the only Black kids in his school.

He emphasizes that confidence is the building block for success

and that he was willing to do "fucked up shit" to gain
confidence.

Goggins mentions that his stutter went away as he gained

confidence.
He acknowledges that there is no balance in his life because
confidence and belief are things that need to be constantly
built.
 "And in doing so, a lot of that had to go. A lot of it. So I became
the guy that became, once again, misunderstood."

The sacrifices for confidence

Goggins talks about the sacrifices he has made to gain

confidence, such as sleeping only four hours a day or
sometimes not at all.

He mentions that he is willing to forego many things because

confidence is essential for him.

Goggins believes that taking away confidence from someone is

like giving them kryptonite.

"But you put me in a room of 10,000 people any time of the day,
and I'll walk in there thinking I'm the baddest motherfucker in
here because I know what it took to be on this stage."

Balancing relationships and personal goals

Andrew Huberman asks Goggins about the challenges of

balancing personal goals and relationships.

Huberman mentions that he finds it easier to be disciplined

when he is alone, but romantic partners or close ones may have
different needs and expectations.
Goggins explains that while he is unbalanced in his life, he
prioritizes his family and ensures they have everything they
need.

He recognizes that his dedication to his family does not allow

others to interfere with his goals.

"For me to have a family, I gotta make sure that you realize I'm
going to give you everything you need. So when you start
bitching at me, I'm going to say, look, hang on. I dedicated my
life to give you everything you need."

Importance of Clear Communication in

Relationships
 David Goggins emphasizes the importance of clear
communication in relationships.
He expects the same level of dedication and commitment from
his partner.

To pursue his goals, he prioritizes his personal growth over

maintaining a balanced family life.

Goggins is vocal about his unbalanced lifestyle and sets

expectations upfront.
He has realized that trying to please others at the expense of
himself led to emptiness and unfulfillment.

"One thing I did wrong in my life was I tried for so many years to
please people... And I did it at the expense of myself... But the
person in your life is happy as fuck because you're giving them
everything they want. But you feel empty. And that's not a
relationship to me."

"So it's important that whatever's on your mind, you let that
person know. Therefore, you're giving them the option to be with
you or not. This is who I am. If you don't like it, that's good, man.
I got it. But this is David Goggins."

The Power of Honest Conversations

Goggins urges people to have honest conversations with their

partners.
He questions why people are scared to express their true
selves.

He emphasizes that being honest about who you are gives the
other person the choice to accept you or not.

Goggins believes that having an open and honest conversation

is crucial for building strong relationships.
 "Why are you scared to tell a motherfucker, your wife, your
husband, who you are, exactly who you are? No one knows who
you really are. No one knew who I really was... It's important that
whatever's on your mind, you let that person know. Therefore,
you're giving them the option to be with you or not."

"That honest conversation is very important, man, so everybody

knows where they stand. That person may not be for you. And
that's all good."

Need for Direct Communication

Goggins acknowledges the fear of cancel culture and societal

pressures.
He highlights the need for more upfront and completely honest
conversations.
Goggins believes people crave direct messaging, knowing
where others stand.

He mentions the complications of navigating the current social

landscape, especially with the rise of social media.

"People just, I think, deep down really crave the direct message.
Like, what are you about? What are you not about? But I think
now, everyone's afraid of getting canceled... Then silence is
considered agreement. There's all sorts of complicated stuff."

"This world could use a lot more of that upfront, completely

honest conversation."

Building Immense Inner Strength

David Goggins talks about the importance of pushing through

challenges every day and not being afraid to face them
He emphasizes the need to confront one's own truth and
embrace it, as it is the starting point for personal growth

Goggins shares that once someone starts their life and accepts
their truth, they no longer care about others' opinions
 Many people avoid having the conversation about their truth
and insecurities, which prevents them from truly starting their
life

"Your truth is real. When you sit down the ugly mirror and say,
I'm this, I'm this, I'm this and this, you finally started your life."

External Validation and Inner Strength

Andrew Huberman mentions how we are taught to seek

positive feedback from others, like little dogs seeking praise

Goggins acknowledges the desire for praise and feedback and

talks about the danger of relying solely on external validation

He highlights the importance of developing inner strength and

motivation, rather than relying on others to motivate us

"It's the unseen work, which you just said is a true statement.
Those are false dopamine hits that people are giving you, man.
There's no belief in that."

Bulldog Mentality and Resting

Huberman draws a comparison between bulldogs and humans,

highlighting their economy of effort and instinctual need to
rest when not required to exert effort

Goggins agrees with this comparison and shares that he has

trained alone for most of his life, without needing external
validation
He explains how he can tap into his own motivation and
passion, without relying on others, due to the experiences he
faced alone

"And the feeling I get is something I can't even explain by myself.

I don't need anyone."

Building Inner Strength

David Goggins talks about the importance of unseen work and

how it fuels him when things get tough .
 He emphasizes that he did all the work himself and had no
support system or external motivation .
Goggins believes that the key to building inner strength is
reliving and overcoming past challenges .

He mentions that many people rely on external validation and

support, but he doesn't need any of that .

"I built belief when I had nothing."

The Power of Overcoming

Goggins explains that continuously overcoming obstacles is

what builds strength and resilience .
He compares this process to filling a medicine cabinet with
various strategies and tools .

Goggins clarifies that he doesn't rely on external aids like

caffeine or pre-workout supplements .

He believes that the real strength lies in the ability to mentally

overcome challenges .

"All I got to do is flip my brain."

Self-Motivation vs. External Support

Goggins expresses that everyone has the ability to tap into

their own inner strength .
He asserts that people often underestimate their own
capabilities and rely on external sources of motivation .

Goggins states that his journey cannot be easily explained or

understood by others .

He acknowledges that some people misunderstand him and his

methods .

"I can't explain this because people don't want to do this."

The Path to True Confidence

 Goggins believes that true confidence comes from self-reliance
and not needing validation from others .
He encourages individuals to embrace who they truly are and
build their own internal medicine cabinet .

"True confidence is not needing anything from the outside."

The Process and Action

Goggins highlights that building inner strength is a continuous

process and requires consistent action .
He stresses the importance of maintaining a high level of
friction without relying on energy drinks or supplements .

"It's all verbs." "And it's not about success. It's more, actually,
about keeping that friction dialed to 10."

The importance of understanding the brain

David Goggins emphasizes the significance of the brain as the

most powerful weapon in the world.
By deeply exploring his own mind, Goggins has figured out
how the brain works and achieved immense inner strength.

He highlights that while supplements and external factors play

a role, truly unlocking one's potential lies in understanding and
nourishing the brain.

"Once you figure out your brain, you become unstoppable to

almost anything... Your brain is amazing."

The need for practical action

Goggins stresses the importance of being a practitioner rather

than a theorist.

He acknowledges that reading and studying alone are

insufficient; practical application is crucial.

Goggins emphasizes that action, based on the right mental

conversation and internal dialogue, is what leads to becoming
 an unstoppable individual.

"Once again, you just can't read about it. You can't sit back and
be a theorist. You have to be a fucking practitioner... That is the
proof-positive of what I'm saying."

Being comfortable with being lost

Andrew Huberman shares his personal experience of feeling

lost at times in life.

Goggins explains that the journey of self-discovery and

immense inner strength is not easy, but it allows individuals to
never feel lost again.
Goggins highlights the process and algorithm that individuals
need to go through to find themselves and be ready to face
any challenge.

"It's sort of like I'm safe because I'm in danger, and I've been in
danger before, and I got myself out... It always seems to come
back to verbs."

Being misunderstood and the power of genuine

passion

Goggins expresses frustration about being misunderstood by

others, particularly when it comes to his strong language and
passion.

His intense expression and use of explicit language are derived

from his authenticity and the genuine dedication and hard
work he puts into everything.

Goggins emphasizes that every achievement and

transformation he has experienced is a result of relentless effort
and dedication, contrary to mere talent or luck.

"The motherfucker and the fuck and the shit, that is what it took
for me, what it takes for me, the anger, the passion... It takes that
because I'm not that."

Developing Inner Strength

 Goggins talks about the inner dialogue in his head and how
people judge him based on a short video.

He describes the struggle of constantly pushing himself and

living with the mindset of always striving to be better.

Goggins emphasizes the need to endure discomfort and

embrace the challenges in order to grow.

"And this is just going to suck. Every day it's going to suck. And
live like that to be better."

Overcoming Negative Self-Talk

Goggins shares that he had to create a winning voice to

counter the voice that told him he was nobody.

He discusses the struggle of battling conflicting voices in his

mind while pursuing his goals.
Goggins highlights how his relentless mindset and
determination have enabled him to win these internal battles.

"I just got to, just fucking got to... and this voice over here, the
real you, is saying get the fuck out of here, go, you're nobody."

Understanding the Mind

Goggins emphasizes that he has studied the mind extensively

and knows the majority of people's thinking patterns.
He highlights his frustration with people who misunderstand
him and judge him without understanding his journey of
personal growth.

Goggins explains that he had to create a new mindset and

understanding of himself to become successful.

"So for you to be a piece of shit and come out of that, you don't
just come out of it. You spend decades studying your mind and
the human mind on how it functions in good environments, bad
environments, stressful environments, patient environments."

Frustration with Misunderstanding

 Goggins expresses frustration with people who have plenty of
time on their hands to misunderstand and judge him.
He believes that those who criticize him are often projecting
their own insecurities and unwillingness to improve themselves.

Goggins acknowledges that he was once in a similar mindset

and understands where their judgment comes from.

"I'm frustrated by the fact that you don't have the courage, the
courage to try to be somebody better than what you're not."

Overcoming Critics and Detractors

Huberman acknowledges that Goggins gives others what they

need while setting boundaries to continue building himself.

He suggests that Goggins' message resonates with many

people, even though they may find it extreme or hard to relate
to.

Huberman points out that Goggins' commitment to his path is

unwavering, and even high achievers may find it uncomfortable
to believe.

"I think as much as there are detractors out there or people that
try, it's absolutely clear that's not the case with you. I'm 100%
convinced."

Unwavering Commitment

Goggins recounts overcoming physical setbacks, such as

multiple heart and knee surgeries, that were supposed to end
his ability to run.

He emphasizes that running is not the essence of his journey

but a means to display his willpower and mental strength.
Goggins demonstrates his ability to push through despite
hating running and completes long-distance runs without
sleep.
 "There's no running up here, bro. None. This was what it was all
about. That's what they lost. It was never about running."

"It's the worst thing. I hate doing it more than anything. Hence
the willpower."

"Every day, I wake up. I don't just run a mile, two miles. It's the
one thing I hate the most to do. And I do it like I love it."

Capped Success

David explains that he capped success, meaning that he

reached a limit on how much success he could achieve.
He describes how he spends several months out of the year
smokejumping, which involves parachuting into fires.
Smokejumping is a physically demanding and dangerous job
that most people can't understand.

"For me to continue having that willpower, the second I just

become a speaking monkey and travel around and speaking gigs
12 months out of the year, put camps on, do this, put on lectures,
get supplement lines and do this and write more books and shit,
I've ruined the exact thing I worked on my entire life."

What is Smokejumping?

Andrew asks David to provide a brief description of what

smokejumping entails.
David explains that smokejumping involves jumping out of
planes to fight fires in areas that are difficult to access.

The job requires parachuting and working in teams to

extinguish fires.
 "So basically, you jump into fires. Not into them, but you jump by
fires that people can't get to. Right, out of planes. I parachute. It's
all parachuting. So you parachute out of airplanes. And then you
fight the fire, you and sometimes four other guys or maybe eight
other guys, guys and gals."

Sacrificing Financial Success for Willpower

David discusses how pursuing financial success would

compromise his willpower.

He explains that he has an unrivaled willpower that drives him,

but it is also a perishable skill.
David recognizes that if he devotes all his time to speaking
engagements and other financially lucrative activities, his
willpower would diminish.

"But something always told me, this is a very, very, very

perishable skill, this willpower that you have, because I do have a
willpower that I have never seen in anybody in my life. It is a
haunting force that just keeps me going."

The Value of Authenticity

David emphasizes the importance of authenticity and being

real in his interactions with others.
He explains the satisfaction of looking someone in the eye and
speaking the truth without hiding or being deceptive.
David finds fulfillment in truly connecting with others and
sharing his real experiences.

"And I know that that is my strength. If you have that-- so that's

worth every dime I've ever made in my life is the fact I can look a
man in the eye finally and have a real conversation without
going like this because I'm lying, or I'm a piece of shit."

Actions and Concrete Reality

Andrew highlights the importance of actions and concrete

reality in building confidence.
 He explains that emotions and beliefs can exist internally, but it
is through actions and tangible experiences that true
confidence is built.

Andrew mentions how people often feel overwhelmed by

emotions, but those emotions can be transformed through
deliberate action.

"I think what people-- listen, you have a gravitational pull.

People can feel the energy. I think, yes, you're either completely
badly or partially understood. There's only one guy on the planet
that truly understands you. I think there's one woman, Jennifer,
who probably understands you as much as anyone's going to.
And then the rest of us are kind of grasping, trying to figure it
out."

"People forget this. They feel miserable, like they're going to

dissolve into a puddle of their own tears. No one ever died from
an emotion. But they feel-- they overwhelm us as if it's a tidal
wave. It's going to pull us under and drown us."

Going Inward and Taking Action

Andrew summarizes the two important aspects discussed:

going inward and taking action.

He acknowledges that David's unique perspective and energy

can be felt by others.

"You're saying, go inward. So first, go inward. And then it's

actions. Inward and actions."

"I think the inward piece is something I'd like to just spend a little
bit of time on because there are a couple of characters from
history, people that…"

Concentration camps

Goggins mentions that people like Nelson Mandela, who were

in concentration camps, didn't have the resources or coaching
that is available today.
 He emphasizes that Mandela had to find inner strength within
himself, without external guidance or support.

"He had to find it here. He had to find it between his ears."

Going inward

Goggins discusses the importance of going inward to build

inner strength and resilience.

He suggests strategies like walling yourself off from

distractions, turning off your phone, and spending time with
yourself.

Goggins mentions that blocking yourself off can hurt people's

feelings, but it is necessary for personal growth.
He highlights the need to spend time with oneself to figure out
what is next and what actions to take.

"You're looking for let me Google this, and let me Google that,
and let me-- you're not going to find it there because there's
billions of people in this world. And they're all supposed to be
individuals. But we have a pack mentality. That's why you're so
fucking lost."

Pre-planning actions

Goggins shares his approach to picking actions and planning

for the next day.
He reveals that he pre-plans his actions and ensures that every
day is a unique experience.
Goggins compares his daily routine to an artist painting a new
masterpiece each day.

He emphasizes the importance of creating and spending time

alone with one's thoughts.
Goggins believes that distractions hinder creativity and self-
discovery.

"Every single day of my life, there's a different thing that comes

up that I have to do. But no one knows what to do because
everybody else is following steps."
Discovering yourself

Goggins highlights the significance of self-discovery and

knowing oneself.

He mentions that spending time with oneself allows the mind

to reveal the next steps and passions.

Goggins criticizes the pack mentality and encourages

individuals to embrace their uniqueness.
He shares how he found his own path by deviating from
societal expectations.

"Once you figure out yourself and who you are, all the answers
come."

Continuous self-improvement

Goggins emphasizes the importance of constant growth and

self-improvement.
He uses his own life as an example of pushing beyond limits
and constantly finding new challenges.

Goggins suggests that finding one's passion and dedicating

time to self-reflection lead to a fulfilling and successful life.
He highlights the need to let go of external expectations and
focus on personal goals and aspirations.

"Every night, a different painting is being painted. And it's a

beautiful painting for myself. I'm like, OK. That's it."

The Power of Internal Dialogue

Internal dialogue is not just about the inner voice or chatter,

but also about the two-way conversation we have with
ourselves.

Going inward allows us to hear things that we may not want to

think about or face.
The tendency is to avoid uncomfortable thoughts by looking
outward or distracting ourselves.

David Goggins has mastered this two-way dialogue,

acknowledging the negative voice while also countering it with
a more constructive voice.
 Engaging in this dialogue creates conflict and battles within
ourselves.

It is important to recognize that dialogue involves multiple

voices within us.

"A dialogue is a two-way street... You've got a symphony of

voices in there that are all you, that you know to be you."

Internal Dialogue as a Means of Transformation

The world only sees the actions resulting from our internal
dialogue.
Only we can truly know our internal dialogue by spending time
exploring and understanding it.

Goggins mentions that he had to transform himself to be

sitting there in front of Andrew Huberman, and this would not
have been possible without mastering the dialogue within.

"And the only way to, quote unquote, 'know it' is to spend a hell
a lot of time there."

The Role of Failure in Self-Dialogue

Goggins emphasizes that he first taught himself how to fail

properly before seeking victory.

He emphasizes the importance of acknowledging failure,

especially when faced with overwhelming odds.
Only by navigating failure and having honest conversations
within ourselves can we pave the way for success.

"So the first part of my success was learning how to fail

properly... If you don't know how to fail, there is no victory."

The Significance of Inner Voice vs External Noise

Goggins discusses the conflict that arises from both external

and internal voices.
He highlights how the voice within can be far worse than any
external criticism.
 The multitude of voices within us may often lead us astray, and
it is essential to distinguish between the right and wrong advice
they may offer.

"And sometimes all the voices are telling you the wrong shit,
man."

The Power of Practice

Building immense inner strength requires years of sacrifice,

suffering, and diligent work on what you want for yourself.

It's not about doing a bunch of random tasks, but pinpointing

what you want to do with your life.

By practicing and putting in the work every day, you can ignore
the voices that tell you that you won't make it.
The practice instills conviction and the belief that you can
achieve your goals.

"But through years, years, not a podcast or listening to a book or

reading a book, years of sacrifice, of suffering, of diligent
pinpoint fucking work on what you want to do for yourself, not
like, oh, let me just do a bunch of shit. Let me-- I want to be in
every task possible. No. Pinpoint what I want to do with my life.
What happens is you have all these voices that are telling you
you're fucked up, and this is going to be hard. But for some
reason, you put so much practice into you that you can ignore
every one of them that are telling you you're not going to fucking
make it. And still be able to fucking make it because you have
put the practice in that you know this is the process."

Listening to Your Journey

Many voices will tell you that you're messed up and that the
journey will be difficult, but with practice, you can ignore them.

Developing immense inner strength requires courage,

dedication, and the mindset of believing in yourself despite
what others may say.

It's crucial to listen to your own instincts and beliefs rather than
getting caught up in everybody else's opinions.
The ability to trust your own journey and understand yourself is
essential.
 "It's such a daunting task that all the voices are saying no. But
you still have the conviction that I know I can do this. And that's
what it took for me to get here. 20, 30 years ago, I had this--35
or whatever it was, 25 years ago, pipe dream. And ever since
then, every voice was like, you're a fucking nut. But when you put
that practice in every day, you lace them up. And I mean, run. It's
just a metaphor for life. When you lace them motherfuckers up
every day, pretty soon, you win. Pretty soon, you'll fucking win. If
you have the courage and the heart and the dedication and the
mindset of everybody can go fuck themselves, I know what I
know. I've listened to myself enough to know. I know what I
know. None of you can hear what I'm hearing. And that's what
people don't do enough of. They don't listen to their journey. They
listen to everybody else's shit."

Understanding the Unconscious Mind

The unconscious mind is considered the "supercomputer" that

controls most of our thoughts and actions.

Many people fail to recognize the power of the unconscious

mind and how it influences their lives.

Deliberate introspection and understanding of the unconscious

mind require shutting out external noise and distractions.
Looking inward, exploring the "cupboards" of the mind, can be
scary but necessary to discover the truth about ourselves.

"We think that the forebrain, the part of our brain that creates
strategy, et cetera, is the supercomputer. He said, no, no, no, no,
no, no, no, no. No, no, no. He's like, the supercomputer of the
brain is the unconscious mind. It's the part of our mind that's
controlling most everything. And most people, unfortunately,
don't do the work to understand how their unconscious is
controlling them. And that's a scary thing, this idea, like your
mind is controlling you. ... You have access to your unconscious
mind by listening to the dialogue, going inward. We know this is
true in sleep, in dreams, in meditation, and just by shutting out
everything else, shutting out all the external noise, which is filled
with things that pull us to it. Noise makes it sound bad, but it's
the gravitational pull of all the things that allow us to distract
ourselves without knowing."

The Power of Introspection and Self-

Understanding
 Understanding oneself requires introspection and inspecting
the "cupboards" of the mind.
Most people are unwilling to go inward and discover what lies
in their unconscious mind.

David Goggins emphasizes that he spends time doing spring

cleaning in his dark cupboards every day.
By acknowledging and confronting the dark side, he has grown
to embrace the real him and is not ashamed anymore.

"And those are the first ones to open up. And like you talked
about, you got to go through those cupboards. I do spring
cleaning every fucking day in those dark cupboards. Those dark
cabinets are the ones I start with first. That's the real me, man.
That's the real me. That's why I'm not ashamed. I don't hide. I
used to hide. I don't hide anymore. He's exactly right. I don't
know all the fucking science behind shit. I know what I know.
That's why I don't listen to anybody anymore. I don't listen to
shit. I think most people are full of shit because I know. I know
the deep, dark secrets of those fucking cupboards. It's ugly, man.
And every day, I'm talking to them. Every day, I'm cleaning
them."

Cleaning the Demons

David talks about cleaning his demons while also engaging

with them.
He mentions how sometimes those demons go right back in
the cabinets again.
He acknowledges that it's not an easy process.

"Sometimes they go right back in them again."

Misunderstood

David discusses how he is misunderstood because people only

see the results of his cleaning process on platforms like
Instagram or podcasts.
He mentions turning people off because he opens up his
"cabinets."
David encourages others to open up their own cabinets and
talk about it.
 "I turn people off. Open up your own cabinets."

Starting with the Hardest Parts

David shares that he starts his day by cleaning the things that
are going to keep him buried.
He prioritizes the difficult tasks that most people avoid.
He emphasizes that addressing these challenging areas is
crucial for personal growth and improvement.

"I go right for the things that are going to keep me buried."

Revisiting the Demons

David highlights the importance of cleaning the same cabinet

repeatedly where a demon came out.
He acknowledges the courage and determination required to
continuously deal with unpleasant experiences.
David emphasizes the need to face these demons every day,
not just once a year or decade.

"To clean the same fucking cabinet that the demon came out of
takes some big balls, bro."

Speaking from the Dungeon

David believes he is misunderstood because he speaks from his

own personal experiences in the "dungeon."

He explains how success requires regularly confronting the

scary and uncomfortable parts of life.
David reflects on the significance of sincerely addressing one's
fears and past traumas.

"That's why I'm misunderstood because I'm speaking from the

dungeon."
Truth and Cleaning the Cupboards

David emphasizes the truth in what he says.

He mentions that the cabinets are not only dusty and dirty but
also contain broken glass, spiders, cobwebs, and the biggest
fears.

David describes how these cabinets can hold people back if

they choose to lock them up and avoid addressing them.

"Those cabinets are fucking dusty, dirty, and scary as shit."

The Process of Cleaning

Andrew reflects on David's ongoing process of cleaning the

cupboards.
He acknowledges that it is a never-ending process but
emphasizes the importance of gaining ground on them every
day.
Andrew expresses gratitude for David's authenticity and
willingness to share his experiences.

"You can gain ground on them, that you can win day after day
after day."

Gratitude towards David Goggins

Andrew expresses his gratitude to David for sharing his

experiences and being brutally honest and authentic.
He acknowledges that David's authenticity resonates with
people and lights the path for others.
Andrew thanks David for the insights and lessons he has
shared.

"Thank you for sharing what you shared today."

Sponsors and support

 Andrew encourages viewers to check out the sponsors
mentioned at the beginning and throughout the episode as a
way to support the podcast.

Checking out the sponsors is the best way to support the

podcast.

"Please also check out the sponsors mentioned at the beginning

and throughout today's episode."

Engaging with the podcast

Viewers can leave questions, comments, and suggestions about

the Huberman Lab podcast in the comment section on
YouTube.
Andrew reads all the comments.

"If you have questions or comments about the Huberman Lab

podcast, or if you have suggestions about guests or topics that
you'd like me to cover, please put those in the comment section
on YouTube. I do read all the comments."

Previous episodes and supplements

In previous episodes, the Huberman Lab podcast has discussed

supplements.

While supplements are not necessary for everyone, many

people benefit from them for sleep improvement, hormone
support, and focus.

"Not on today's episode, but on many previous episodes of the

Huberman Lab podcast, we discuss supplements."

Supplements and more information

Viewers who want to learn more about the supplements

discussed on the podcast can visit Live Momentous' website
livemomentous.com/huberman.
Andrew highlights that he discusses science-related tools and
content on his social media platforms, which may overlap with
the podcast content.
 Andrew can be found on Instagram, Twitter, Threads X,
LinkedIn, and Facebook, all under the handle hubermanlab.

"If you'd like to learn more about the supplements discussed on

the Huberman Lab podcast, please go to Live Momentous, spelled
O-U-S. So that's livemomentous.com/huberman."

"And on all More from Andrew

those platforms, Huberman
I discuss science and science-related
tools, some of which overlaps with the content of the Huberman
Lab podcast, but much of which is distinct from the content on
the Huberman Lab podcast."

Neural Network newsletter

Andrew invites viewers to subscribe to the Neural Network

newsletter.

The newsletter provides podcast summaries and protocols in

brief PDFs, covering topics like cold exposure, foundational
fitness, heat exposure, dopamine management, and optimizing
sleep.
Subscribing
Dr. to the Control
Elissa Epel: newsletterStress
is free, and
forthe signup process is
Healthy
available on the hubermanlab.com website.
Eating, Metabolism & Aging | Huberman Lab
Podcast
"If you haven't already Andrew
subscribed to our Neural Network
Huberman
newsletter, I encourage you to do so. It is completely zero cost.
And it provides podcast summaries and protocols in the form of
Get summary
brief PDFs of one to three pages, things like deliberate cold
exposure, protocol for foundational fitness, protocol for deliberate
heat exposure, for managing dopamine, for optimizing your
sleep, and so on and so on. Again, completely zero cost."

Privacy and gratitude

Andrew assures viewers that their email is not shared with

anyone when they sign up for the newsletter.

He expresses his gratitude for viewers joining him for the

discussion with David Goggins and their interest in science.
"But I should point out that we do not share your email with
anybody. Thank you, once again, for joining me for today's
discussion with the one and only David Goggins. And last but
certainly not least, thank you for your interest in science."

Summary from youtubesummarized.com