David Goggins: How to Build Immense Inner Strength

Guest

David Goggins ( Retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker).

Website

Host

Andrew Huberman (Andrew David Huberman, American neuroscientist, and podcaster. He is an associate professor of neurobiology and ophthalmology at Stanford University School of Medicine)

Youtube

Key takeaways

Despite ADHD challenges, disciplined learning and perseverance lead to success (Segment 1).
Embracing friction, intense focus, and a disciplined mindset drive greatness (Segment 3).
Embracing challenges, resisting conventional success, and prioritizing vulnerability fuels growth (Segment 5).
True inspiration lies in self-discipline, hard work, and resilience (Segment 7).
Proper willpower develops through consistent challenges and enduring hardships. (Segment 8).
Building willpower involves embracing discomfort for profound personal transformation. (Segment 10).
Honest communication and unapologetic commitment enhance relationships amidst personal growth (Segment 13).
True motivation lies in internal struggles and personal accomplishments (Segment 15).
Key takeaway: Authenticity, willpower, and diverse challenges drive genuine personal growth and success (Segment 18).

Summary

In this podcast featuring retired Navy SEAL David Goggins, renowned ultramarathoner, best-selling author, and motivational speaker, the focus is on Goggins' journey of mastering his inner dialogue to cultivate exceptional levels of discipline and mental and physical toughness. Goggins shares insights into confronting early hardships, such as abuse, learning disorders, and obesity, turning them into a transformative process of deep self-reflection. The conversation delves into the unique intersection of science and Goggins' approach to managing and directing his inner dialogue. It provides a valuable glimpse into Goggins' method for building discipline and confidence, offering inspiration for anyone seeking to unlock their full potential.

(1). 00:07:58 Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)

In this candid reflection, the speaker opens up about the challenges he faces due to ADHD, emphasizing that he isn't naturally gifted academically or athletically. He describes his intense study routine, repeatedly going over material and writing it down until it becomes ingrained. Despite his initial struggles and a part of being overweight, he decided to transform his life, rejecting a defeatist attitude. Now, as a 49-year-old multi-millionaire, he acknowledges that he doesn't have to continue this disciplined lifestyle, but it has become integral to his identity and personal growth. The speaker highlights the relentless effort required for learning and the sacrifices made to discover one's true potential, emphasizing the importance of choice and perseverance in overcoming obstacles [1].

Figure 1. An overview of neurobiology and therapeutics of attention-deficit/hyperactivity disorder [1].

References

1. da Silva, B.S., et al., An overview on neurobiology and therapeutics of attention-deficit/hyperactivity disorder. Discover Mental Health, 2023. 3(1): p. 2.

(2). 00:14:59 Writing & Learning, ADHD & Focus

The guest in Huberman's podcast discusses his unique approach to studying and how he manages attention deficit issues. He details his process of writing down information repeatedly to solidify it in his memory, allowing him to recall it during tests. Despite being a successful multi-millionaire, Goggins maintains a disciplined lifestyle, emphasizing the daily choice to push beyond his physical and mental limits. He distinguishes the mental focus required for studying from the intense concentration needed during his challenging runs, where he navigates the physical limitations of his body. Goggins reflects on his struggles with ADD and ADHD, rejecting medication in favor of developing his methods to overcome learning obstacles. Throughout the conversation, Goggins passionately conveys the arduous journey he undergoes daily to achieve greatness, highlighting the misunderstanding people may have about his relentless pursuit of personal growth [2].

Figure 2. Neurobiology of Attention Deficit/Hyperactivity Disorder [2].

References

2. Purper-Ouakil, D., et al., Neurobiology of Attention Deficit/Hyperactivity Disorder. Pediatric Research, 2011. 69(8): p. 69-76.

(3). 00:20:35 Friction, Focus, “Conqueror’s Mindset”

In this revealing conversation, they discuss the profound concept of friction as a catalyst for growth in Goggins' life. The guest, who faced numerous adversities and challenges, emphasizes that his relentless pursuit of greatness involves continuous friction, requiring intense focus and discipline. He dismisses the misconception that his mornings begin with ease, highlighting the constant mental and physical struggles he endures, even waking up at 2 a.m. to study. Also, he reflects on the unique journey he has undertaken, overcoming a myriad of obstacles. He expresses frustration with the difficulty of conveying the depth of his experiences to those who may judge or misunderstand. He underscores that the path to true greatness involves pushing oneself to the limits, a concept that cannot be fully captured in a documentary or book but must be personally experienced. He concludes by acknowledging the almost 30-year commitment to his disciplined mindset, making it clear that his approach to life defies conventional notions of fun and leisure [3].

References

3. Yahya, J., Breaking Beyond the Borders of the Brain: Self-Control as a Situated Ability. Front Psychol, 2021. 12: p. 617434.

(4). 00:25:16 Early Hardships, “Haunted”

In this poignant conversation, the Guest shares the harrowing experiences that shaped his extraordinary journey, emphasizing the difficulties he faced as a child dealing with abuse, learning disorders, and obesity. He also reflects on how these hardships led him to adopt various personas to cope with the challenges of his daily life, creating characters that shield him from the overwhelming struggle of learning. He acknowledges the haunting realization that his existence was defined by these struggles, prompting a self-reflective process that ultimately fueled his transformation into the disciplined individual he is today. In addition, he emphasizes the ongoing nature of his internal battle, the choice to fight against his past continually, and the constant challenge of maintaining his hard-earned progress. The discussion delves into the impact of social media on his life, with Goggins expressing disdain for its judgmental nature, especially from those who may not comprehend the depth of his journey. His raw and unfiltered perspective sheds light on the intense commitment required for personal growth and the choices that make him both misunderstood and resilient [4].

Figure 3. Early life adversity predicts brain-gut alterations associated with increased stress and mood [4].

References

4. Coley, E. et al., Early life adversity predicts brain-gut alterations associated with increased stress and mood. Neurobiology of Stress, 2021. 15: p. 100348.

(5). 00:30:48 Anger, Social Media; Growth & Challenges

In this candid conversation, the guest also opens up about the absence of support during his challenging childhood and emphasizes the anger and determination that fueled his journey. He recounts the lack of guidance he received growing up and how, as an adult, he resisted external advice, recognizing his ability to shape his path. The guest discusses his intentional approach to social media, choosing to reveal the raw and difficult aspects of life rather than the typical highlights. He challenges the conventional notion of success, shedding light on the struggle that most people face but often conceal. Goggins encourages vulnerability as a crucial step towards personal growth, underscoring that true transformation is not about motivation or passion but a relentless commitment to consistent action. The conversation displays his unfiltered perspective on life, success, and the relentless pursuit of self-improvement [5].

Figure 4. The feeling of anger: From brain networks to linguistic expressions [5].

References

5. Alia-Klein, N., et al., The feeling of anger: From brain networks to linguistic expressions. Neuroscience & Biobehavioral Reviews, 2020. 108: p. 480-497.

(6). 00:37:11 Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”

In this profound discussion, the guest sheds light on his relentless pursuit of self-improvement, emphasizing the absence of a carrot in his journey and the overwhelming presence of the stick. Also, he reveals the internal dialogue that constantly challenges his abilities, dismissing any notion of inherent intelligence or success. He underscores the daily grind required to overcome his past and continue excelling, emphasizing the need to outwork the limitations imposed by circumstances. He passionately rejects the conventional narrative of motivation and highlights the unforgiving nature of his disciplined routine, challenging individuals to confront the harsh reality of personal growth. The conversation provides a raw and unfiltered perspective on the arduous path to success, resonating with the idea that true transformation is born from consistent and unrelenting effort rather than fleeting motivation or external rewards [6].

Figure 5. The effects of positive or negative self-talk on the alteration of brain functional connectivity by performing cognitive tasks [6].

References

6. Kim, J., et al., The effects of positive or negative self-talk on the alteration of brain functional connectivity by performing cognitive tasks. Scientific Reports, 2021. 11(1): p. 14873.

(7). 00:42:39 Inspiration, Characters & Self Image

The guest delves into the relentless discipline that propels him forward, revealing the absence of external motivators like pictures on the wall or inspirational videos. Instead, he draws inspiration from fictional characters and molds himself into the disciplined figure he once admired. Also, he dismisses conventional motivational tactics and emphasizes the harsh reality of genuine hard work, challenging the audience to confront the unglamorous nature of personal transformation. His life, shaped by a lack of parental guidance and role models, exemplifies the grueling journey to self-improvement. Rejecting sympathy, Goggins urges individuals to acknowledge the truth about their potential and embrace the hard work required for meaningful change, painting a raw and unfiltered portrait of the arduous path to greatness [7].

Figure 6. Brain regions that showed self-face-related activity [7].

References

7. Morita, T., et al., Self-Face Recognition Begins to Share Active Region in Right Inferior Parietal Lobule with Proprioceptive Illusion During Adolescence. Cerebral cortex (New York, N.Y. : 1991), 2018. 28.

(8). 00:46:09 Willpower & Anterior Mid-Cingulate Cortex

In this illuminating discussion between the guests David Goggins and Andrew Huberman, they explore the anterior mid-cingulate cortex, a brain structure crucial for willpower and the drive to live. The guest resonates with the idea that growth in this area stems from consistently undertaking challenges one doesn't want to face. They emphasize the rarity of actual willpower development, debunking the notion of quick fixes or hacks. Guest also shares his journey of relentless discipline, reflecting on the necessity of revisiting hardships to cultivate mental fortitude continually. The host introduces the concept that the anterior mid-cingulate cortex acts as the seat of the will to live, underscoring the significance of enduring difficulties over time for authentic personal growth. This candid exchange challenges prevailing motivational clichés and underscores the raw reality of building resilience and willpower [8].

Figure 7. The tenacious brain: How the anterior mid-cingulate contributes to achieving goals [8].

References

8. Touroutoglou, A., et al., The tenacious brain: How the anterior mid-cingulate contributes to achieving goals. Cortex, 2020. 123: p. 12-29.

(9). 00:53:23 Friction & the “Suck” Willpower

In this profound exchange between guest and host, they delve into the transformative power of willpower, explicitly focusing on the anterior mid-cingulate cortex. Huberman emphasizes that everyone possesses the potential for growth in this brain area, dispelling the myth that willpower is an elusive trait. In addition, the guest reinforces the idea that true fulfillment and self-discovery lie in embracing challenges, enduring the suck, and repeatedly confronting the uncomfortable aspects of life. The conversation challenges societal notions of success and happiness, highlighting the importance of self-examination and unlocking one's full potential by navigating through the discomfort. He concludes by emphasizing the essence of the human experience— a relentless internal struggle against one's limitations and the profound rewards that await those who confront it head-on [9].

Figure 8. Anterior midcingulate cortex willpower [9].

References

9. Drossman, D., Brain imaging and its implications for studying centrally targeted treatments in irritable bowel syndrome: A primer for gastroenterologists. Gut, 2005. 54: p. 569-73.

(10). 00:59:14 Building Willpower, Brain & “No Days Off” Mentality

In this gripping conversation between guest and host, they delve into the intricate workings of the anterior mid-cingulate cortex as the epicenter of willpower. Huberman highlights the destructive impact of wealth on individuals lacking the necessary friction for personal growth while he passionately underscores the profound transformation achievable through relentless willpower. The discussion illuminates the neuroscience behind this process, emphasizing the anterior mid-cingulate cortex's plasticity, its intimate connection to dopamine, and the pivotal role of enduring discomfort in its development. Also, he reflects on his journey, debunking the notion of innate greatness and asserting that everyone can build willpower. However, few are willing to confront the discomfort that accompanies self-discovery. The conversation challenges societal norms around success and fulfillment, urging individuals to embrace the struggle and recognize the power within themselves [10].

Figure 9. Using fMRI to study reward processing in humans: past, present, and future [11].

References

10. Audiffren, M., N. André, and R.F. Baumeister, Training Willpower: Reducing Costs and Valuing Effort. Front Neurosci, 2022. 16: p. 699817.

11. Wang, K.S., D.V. Smith, and M.R. Delgado, Using fMRI to study reward processing in humans: past, present, and future. 2016. 115(3): p. 1664-1678.

(11). 01:09:54 Losing Weight, Challenge & Willpower

In this podcast, they address the common tendency for people to reminisce about their past capabilities and the challenges of reclaiming their former selves. The guest, drawing from his own experiences, emphasizes the harsh reality of self-improvement, debunking the notion of quick fixes or external motivation. He bluntly addresses individuals struggling with weight issues and lacking willpower, asserting that unless there is an internal flame driving change, external advice or role models won't make a difference. In addition, the guest underscores the constant struggle and discomfort involved in transformation, urging individuals to embrace the suck and create a false reality as a motivating force. The conversation ends with a real-life example of successful change, highlighting the transformative power of personal commitment and a solid internal drive [12].

References

12. Hall, K.D. and S. Kahan, Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am, 2018. 102(1): p. 183-197.

(12). 01:18:47 Self-Criticism & Discipline; Recovery; Stutter & Building Confidence

In this conversation, they delve into the essence of self-improvement and the sacrifices it demands. The guest passionately emphasizes the importance of personal determination and the relentless pursuit of confidence as the cornerstone for overcoming challenges. He candidly discusses his struggles with stuttering and how he chose to forgo certain comforts to build the confidence necessary to face a room of 10,000 people without fear. In addition, the guest challenges the conventional emphasis on sleep, recovery, and balance, asserting that his journey required prioritizing the development of internal strength over conventional well-being practices. The conversation provides insight into the mindset and sacrifices necessary for transformative personal growth, reinforcing the idea that individuals already know what needs to be done but must summon the willpower to execute it [13].

References

13. Burke, T.A., et al., Self-Critical and Self-Punishment Cognitions Differentiate Those With and Without a History of Nonsuicidal Self-Injury: An Ecological Momentary Assessment Study. Behavior Therapy, 2021. 52(3): p. 686-697.

(13). 01:26:45 Relationships & Honest Conversations, People Pleasing

In this insightful conversation, the host candidly discusses the complexities of relationships, particularly in the context of personal discipline and commitment to self-improvement. The guest emphasizes the necessity of being unbalanced in his dedication to both family and personal goals. He communicates openly and upfront with his loved ones about the demands of his relentless pursuit of self-betterment, making it clear that he will provide unwavering support while needing dedicated time for his journey. Goggins rejects the idea of compromising his true self, stressing the importance of honest communication and ensuring that those in his life understand the unyielding nature of his commitment to personal growth. His perspective challenges societal norms surrounding relationships, encouraging individuals to embrace their authentic selves and communicate transparently with their partners about their aspirations and needs [14].

Figure 10. Love-related changes in the brain: a resting-state functional magnetic resonance imaging study [14].

References

14. Song, H., et al., Love-related changes in the brain: a resting-state functional magnetic resonance imaging study. 2015. 9.

(14). 01:34:49 Self-Reflection & Empowerment

They discuss the importance of upfront, completely honest communication in a world often marred by dishonesty. Guest emphasizes the power of vulnerability and truth, sharing how conquering his demons led him to be an open book. He challenges societal norms and encourages individuals to embrace their authenticity. The conversation also touches on the tendency to seek positive feedback, drawing parallels with the economy of effort observed in bulldogs. Goggins' unapologetic approach to self-discovery and self-expression serves as a powerful reminder of the transformative impact of embracing one's truth, regardless of societal expectations or fear of judgment [15].

Figure 11. Empathy and Stress-Related Neural Responses in Maternal Decision Making [16].

References

15. van der Meer, L., et al., Self-reflection and the brain: a theoretical review and meta-analysis of neuroimaging studies with implications for schizophrenia. Neurosci Biobehav Rev, 2010. 34(6): p. 935-46.

16. Ho, S.-H., et al., Empathy and Stress-Related Neural Responses in Maternal Decision Making. Frontiers in neuroscience, 2014. 8: p. 152.

(15). 01:39:06 Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy

They also delve into the misconception surrounding motivation and the external validation many seek. Guest emphasizes the unseen work, the internal struggles faced alone, as the trustworthy source of self-motivation. He contrasts the false dopamine hits from external praise with the real power derived from personal accomplishments and overcoming obstacles. In addition, guest challenges the reliance on external factors like training partners and accountability coaches, advocating for an individual's ability to tap into their internal medicine cabinet of resilience. The discussion explores the transformative impact of self-discovery, highlighting Goggins' unique approach to finding strength and purpose within [17].

Figure 12. Founder passion, neural engagement, and informal investor interest in startup pitches [18].

References

17. Bromberg-Martin, E.S., M. Matsumoto, and O. Hikosaka, Dopamine in motivational control: rewarding, aversive, and alerting. Neuron, 2010. 68(5): p. 815-34.

18. Shane, S., et al., Founder passion, neural engagement and informal investor interest in startup pitches: An fMRI study. Journal of Business Venturing, 2020. 35(4): p. 105949.

(16). 01:46:32 Feeling Lost, Self-Reflection & Individual Process

In this thought-provoking conversation, Guest discusses the profound misconception surrounding him and his motivational approach. Huberman acknowledges his partial understanding of Goggins, emphasizing the importance of the stick, the internal struggle, and the haunted aspect of motivation. Goggins elucidates the internal medicine cabinet concept, highlighting the power of the brain and the unseen work, asserting that true confidence comes from within. The discussion shifts from external factors like supplements and ice baths to the transformative process of self-discovery, challenging individuals to be practitioners rather than theorists. The emphasis is on verbs, action, and a personalized journey to unlock the internal potential that Goggins believes everyone possesses [19].

References

19. King, J.-R., N. Pescetelli, and S. Dehaene, Brain Mechanisms Underlying the Brief Maintenance of Seen and Unseen Sensory Information. Neuron, 2016. 92(5): p. 1122-1134.

(17). 01:54:11 Challenges & Two Internal Voices, Misunderstood

The Guest in Huberman's podcast expresses deep frustration at being consistently misunderstood, especially when it comes to his use of profanity. He emphasizes that his passionate language stems from a genuine, internal place, a result of the intense work and struggle he endured throughout his life. He reflects on his experiences, mainly during Hell Week, where he faced harsh inner voices and had to create a winning mindset to overcome challenges. He compares his journey to those who judge him without understanding the complexity of his transformation. Also, he argues that many people only have one negative voice in their heads, lacking the courage to strive for improvement, leading to frustration on his part. He attributes trolling and criticism to individuals who have not invested time in bettering themselves, highlighting the harsh reality of those who engage in such behavior [20].

References

20. Knappik, F., J.J. Bless, and F. Larøi, Confusions about ‘Inner’ and ‘Outer’ Voices: Conceptual Problems in the Study of Auditory Verbal Hallucinations. Review of Philosophy and Psychology, 2022. 13(1): p. 215-236.

(18). 01:59:32 Running, Smoke Jumping; Success; Willpower & Perishable Skills

The Guest discusses his approach to relationships, emphasizing the need to prioritize self-improvement while providing for those close to him. He extends this mindset to the public, sharing his message but maintaining a boundary to ensure continued personal growth. He also addresses the misconception that his identity revolves around running, highlighting that his willpower, developed through diverse challenges, is the trustworthy source of his strength. He delves into his unconventional choices, such as smokejumping, as an essential part of maintaining his willpower, capped success, and avoiding stagnation. The guest reflects on the priceless value of authenticity, emphasizing the importance of looking someone in the eye and speaking the truth about one's actual experiences [21].

Figure 13. Neural changes underlying successful second language word learning [21].

References

21. Yang, J., et al., Neural changes underlying successful second language word learning: An fMRI study. Journal of Neurolinguistics, 2014. 33.

(19). 02:07:04 Self-Reflection & Action, Distractions

David Goggins likens his daily routine to painting a masterpiece, an artistry that involves introspection and the creation of a unique self-portrait. Emphasizing the necessity of solitude and blocking distractions, he discusses the importance of going inward to discover one's true identity. Goggins rejects the common tendency to emulate others and underscores the need to spend time understanding oneself. His analogy of a painter crafting a different masterpiece each day reflects the dynamic and evolving nature of personal growth. Goggins encourages individuals to break free from societal influences, find their authentic selves, and listen to the internal voices guiding them toward their unique paths [22].

Figure 14. Neuroimaging meta-analysis explores self-reflection in schizophrenia: theoretical insights, brain implications [22].

References

22. van der Meer, L., et al., Self-reflection and the brain: A theoretical review and meta-analysis of neuroimaging studies with implications for schizophrenia. Neuroscience & Biobehavioral Reviews, 2010. 34(6): p. 935-946.

(20). 02:15:27 Inner Dialogue; Failing Properly

Andrew Huberman suggests that David Goggins has mastered a unique form of internal dialogue, emphasizing that it involves a two-way street—a symphony of voices within himself. In addition, the guest responds by highlighting the importance of failing properly, acknowledging that the process involves internal conflicts and battles. He underscores the significance of learning to fail before achieving success, as it prepares an individual for the challenges ahead. The guest rejects external opinions, deeming them insignificant in comparison to the harsh self-talk and internal struggles he has overcome. He challenges the conventional notion of kindness to oneself, asserting that for him, the key was embracing the harsh realities and engaging in relentless, solitary self-improvement. The conversation delves into the complexity of the internal dialogue and the perseverance required to navigate it, emphasizing the journey of self-discovery as the foundation for personal growth and success [23].

Figure 15. The adolescent social reorientation model was tested via hierarchical growth curve modeling [23].

References

23. Cosme, D., et al., Testing the adolescent social reorientation model during self and other evaluation using hierarchical growth curve modeling with parcellated fMRI data. Developmental Cognitive Neuroscience, 2022. 54: p. 101089.

(21). 02:24:59 Introspection & Unconscious Mind, Cleaning “Cupboards”

They both also engage in a profound conversation about the power of introspection and the challenges of confronting one's unconscious mind. Huberman highlights insights from psychiatrist Paul Conti, emphasizing the unconscious mind as the brain's supercomputer that often controls our actions. Guest shares his perspective on the relentless daily process of cleaning the metaphorical dark cupboards within, confronting fears, failures, and scars from the past. He rejects the idea of hiding from these internal challenges, asserting that success comes from confronting them head-on every day. The discussion explores the discomfort and fear associated with self-discovery, urging individuals to embark on the challenging journey of understanding and improving themselves. Huberman acknowledges Goggins' authenticity and praises him for shedding light on a path that inspires others to confront their inner demons and live a more authentic life [24].

Figure 16. Larger capacity for unconscious versus conscious episodic memory [24].

References

24. Schneider, E., et al., Larger capacity for unconscious versus conscious episodic memory. Current Biology, 2021. 31(16): p. 3551-3563.e9.

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David Goggins: How to Build Immense Inner Strength