Former Navy SEAL Jocko Willink shares 2 simple changes he's made for longevity

Jocko Willink said that basic habits, like good discipline, are key to success, whether you're a kid building confidence or an adult trying to boost longevity. Courtesy of Jocko Willink For Jocko Willink, the best routine for success and longevity is to be boring.The retired Navy SEAL turned author, podcaster, and entrepreneur said basic principles like discipline work whether you're 11 years old or 80.He spoke with Business Insider in an interview about his "Warrior Kid" series of children's books that highlight life lessons, adapted into a movie starring Chris Pratt that releases November 25. Chris Pratt stars in a new film based on Willink's children's book series "Way of the Warrior Kid." Courtesy of Jocko Willink Pratt, whom Willink befriended at a UFC event in 2022, is a partner in Willink's supplement company, Jocko Fuel. The pair are also collaborating on a 30-day challenge to help kids build strong habits.No matter your age, the path to improvement starts with taking action, according to Willink. Too often, the self-optimization trend — and related social media content — distracts from making meaningful change."Listening to people talk about things is gratifying, and you can utilize that instant gratification to substitute for actually having to go out and do the thing, which is painful," he said.While he's kept virtually the same habits for decades, Willink shared two simple tweaks he's made to his routine that aren't flashy, but have paid off for long-term health.Loading up on a supplement for muscle and brain healthAs the owner of a supplement company, Willink naturally swears by his own products, including protein shakes and energy drinks.But recent research changed his approach to one of the longest-running supplements in his regimen. Willink said he's been using the fitness supplement creatine since it first hit the market in the 90s. It's one of the most-researched supplements available. Studies suggest it can help boost strength and muscle gains by providing more energy to get an extra few reps.Emerging evidence suggests that creatine may support brain health, too, potentially helping protect against aging- and stress-related cognitive decline.Willink had long been a fan of creatine for physical performance, and started taking more for the brain benefits."You certainly feel it, you certainly notice it, and I haven't really stopped," he said. "I've just upped the dose, and I feel good."A typical daily dose of creatine is 5 grams, but higher doses have been studied for cognitive improvements and longevity. Willink said he currently takes 20 grams (two scoops in the morning, and two at night)."On the brain health side, the cognitive side, the recovery side, and then on top of that, the muscle side, it's just good across the board," Willink said.Warming up for better performance in the gymWillink hasn't slowed down in the gym, invariably waking up at 4:30 a.m. to work out, sometimes for hours. Willink's habit of getting up early started when he was a young Navy SEAL. Courtesy of Jocko Willink But he has started to spend more time preparing for his workouts to get the most out of each session and prevent injury."I've got to warm up a little bit more right now. I used to not warm up at all. I never stretched until I was 35," Willink said.His typical gym sessions start with a roughly five-minute warm-up that's a slower, lighter version of whatever exercise he has planned. For instance, a jiu-jitsu session (Willink is a black belt) starts with up to 10 minutes of "flow rolling," moving through different positions until he's ready to roll for real."Once the sweat comes, I'm good to go," he said.Willink's approach has kept him from significant injury, he said. When he does get hurt, he's found ways to stay active to prevent a minor setback from turning into a recurring issue."I've been pretty durable," Willink said. "Continuous movement is extremely beneficial for your longevity because you end up not getting injured."The bottom line is that the basics, done well, are key to the longevity everyone seems to be chasing these days."You probably used to hear something like '30 is the new 20,' and then it was '40 is the new 30,' and now '50 is the new 40.' I think that's all true," Willink said. This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider. Read next Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know Gabby is a Health Correspondent with a focus on nutrition, fitness, longevity, and all things performance.Her coverage spans from the daily routines of top athletes like Michael Phelps and Coco Gauff to the latest cutting-edge science on building muscle to the rise of peptides, supplements, and GLP medications. She loves a deep dive into fitness subcultures, health companies, or the science behind managing and preventing disease, particularly early-onset cancers. Gabby has a background in investigative journalism (previously contributing research for an investigation on correctional healthcare for the New Yorker).In her free time, she likes lifting heavy, running fast, and playing roller derby for Gotham in New York City.Send story ideas and tips to glandsverk@businessinsider.com.Expertise/InterestsLongevity: how to dial in a daily routine to invest in long-term health, and what makes some of the longest-living people on earth active and vibrant as they age.Performance science: training techniques for goals ranging from muscle-building (hypertrophy), general physical preparedness, endurance, and injury prevention, especially for fitness beginners. Cancer research: unpacking the science behind why certain cancers are on the rise in younger people, how it's affecting the world around us, and what we can do about it. Healthy eating: how to navigate conflicting and contradictory advice across trends like protein-maxxing, intermittent fasting, and the Mediterranean, Nordic, and MIND diets.Medical weight loss: how emerging science around treatments like GLP medications are shaping the connections between food, weight, and health. Digital wellness: investigating how telehealth is changing access to healthcare, including through peptides, hormones, and direct-to-consumer lab tests. Strength sports, including Olympic weightlifting, powerlifting, Hyrox, and CrossFit. Highlights:These twins' lives were identical, until one got colon cancer at 21Trouble in MAHA Land: They hoped RFK Jr. would help their kids with autism. Then the cuts began.It's not just for gym bros — scientists say a $0.50 muscle-building supplement slows aging and may counteract Alzheimer'sAt 78, Arnold Schwarzenegger still trains nearly every day — but his workouts look very different nowHow a stinky little fish conquered AmericaNoom sells psychology-driven weight loss. Some users expected therapy Health Fitness Longevity More