David Goggins is a retired Navy SEAL, ultramarathon runner, ultra-distance cyclist, triathlete, public speaker, and author of two memoirs, "Can't Hurt Me: Master Your Mind and Defy the Odds" and "Never Finished: Unshackle Your Mind and Win the War Within". He has received honors such as the VFW Americanism Award for his military service and induction into the International Sports Hall of Fame.
Who Is David Goggins?
Born in 1975, David Goggins is renowned for pushing himself and others to their limits. Dubbed "the world's fittest man," Goggins is a fitness enthusiast who has become known worldwide for his extremely challenging workouts. After leaving the military, Goggins decided to pursue a career in fitness. He began competing in ultramarathons and quickly became one of the top runners in the world.
Goggins got popular as he finished Navy SEAL training, Army Ranger School, and Air Force Tactical Air Control Training, even with asthma and a congenital heart defect. He also served in Iraq and Afghanistan during his military time. Up till now, he's completed more than 60 ultra-marathons, including ultra-triathlons, setting records and mostly finishing in the top five. Even a decade back, Goggins smashed the Guinness World Record for pull-ups in 24 hours. He did 4,030 pull-ups in just 17 hours and 16 minutes. Goggins's profile shows that isn't just a fitness lover, but he's one of the best endurance athletes globally.
Goggins is known for his “can’t stop, won’t stop” attitude. When he’s not running or cycling, he’s usually working out in some way. Goggins has also written two books about his life and journey to becoming one of the fittest people on the planet. David Goggins is a true inspiration.
The Before and After of David Goggins
Prior to joining navy seals, David’s eating habits comprised high-calorie and high-carbohydrate foods, as a result, he was overweight and out of shape. At 24, David was overweight and working as an exterminator. He shared in a 2015 CNBC interview how he would go to Steak ‘n Shake for a large chocolate milkshake and then to 7-Eleven for mini donuts. This happened five nights a week. One day, while showering, he heard about Navy SEALs on TV and decided he wanted to achieve something great instead of just watching others do it.
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To join the Navy Seals, he needed to lose over 100 pounds to qualify for the Navy training. He needed to lose over 100 pounds to meet their weight requirement of 191 lbs for his height of 6 feet. So he changed his diet, started to eat more healthily, and went from nearly 300 pounds to 190 pounds in just three months by starting a plant-based diet. He did this by eating a plant-based diet. This diet helped him shed pounds fast and get in the best shape of his life. That’s when Goggins gained mental clarity and embraced an intense routine and nutrition plan, losing all that weight in just 3 months.
Overview of David Goggins' Diet
David Goggins introduced a healthy eating lifestyle with regular exercise known as David Goggins Diet. These changes show that David's new eating routine, combined with exercise, worked well for him. So, gradually others started to follow this routine, known as the David Goggins Diet.
David Goggins’ diet is based on consuming fewer calories than you burn. He avoids processed foods as much as possible and focuses on eating whole, unprocessed foods. You can have a variety of foods in this diet to provide moderate carbohydrates and high healthy fats and protein.
While David Goggins’ diet may seem restrictive at first, it is actually quite simple to follow. You can tailor it to your own needs and goals. If you’re trying to lose weight, you may want to eat fewer calories than Goggins does. Or, if you’re looking to gain muscle mass, you may want to eat more protein.
Key Principles of the Diet
Calorie Deficit: David Goggins’ diet is based on consuming fewer calories than you burn. This is done by eating small, frequent meals throughout the day.
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Whole, Unprocessed Foods: First and foremost, David Goggins believes in eating clean and healthy. He avoids processed foods as much as possible and focuses on eating whole, unprocessed foods.
High-Protein, Low-Carbohydrate: David Goggins follows a high-protein, low-carbohydrate diet that helps him maintain his energy and focus during strenuous endurance events.
Smaller, More Frequent Meals: Goggins emphasizes smaller, more frequent meals throughout the day. Goggins recommends eating smaller and more frequent meals throughout the day, which prevents feeling hungry and boosts the metabolism.
Ketogenic Dieting: David Goggins also practices the keto dieting which is a high fat, low carb diet.
Foods to Eat on the David Goggins Diet
On David Goggins Diet, you can consume the following foods:
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- Fruits and Vegetables: Fresh fruits (apples, berries, oranges), Leafy greens (spinach, kale, collards), and other low-carbohydrate veggies (broccoli, cauliflower, etc.)
- Lean Proteins: Chicken breast, Turkey, Fish (salmon, tuna, tilapia), Eggs, and Plant-based proteins (lentils, beans, tofu)
- Whole Grains: Brown rice, Quinoa, Whole wheat bread/pasta, and Oats
- Foods with Healthy Fats: Nuts (almonds, walnuts), Seeds (chia, flax), Avocados, Olive oil or avocado oil
However, processed and refined foods are not allowed in this diet.
Sample Meal Plans
There is no time or meal wasted with the Goggins diet plan for breakfast, which is one of the most important meals of the day. Vegetables are a vital component of Goggins’ lunch as they provide him with the essential vitamins and minerals his body needs. Protein is also necessary as it helps repair and build muscle. David Goggins swears by snacking in order to maintain his energy throughout the day. His snack would usually include a handful of nuts, a piece of fruit, and a protein shake or bar. David Goggins meets most of his nutritional requirements with whole food items. However, he also includes a few supplements in his diet plan to make it more wholesome and complete.
Here is a sample 3-day meal plan for David Goggins Diet. You can modify it based on your body's needs and health goals but you should watch how many calories you're taking and stick to the foods allowed in the diet.
Day 1
- Breakfast: 2 scrambled eggs with 1 cup of spinach and ½ cup of diced tomatoes
- Lunch: 4 oz. grilled chicken breast, 1 cup of quinoa salad with mixed vegetables (½ cup of bell peppers, ½ cup of cucumbers, ½ cup of carrots)
- Dinner: 4 oz. baked salmon, 1 cup of steamed broccoli, 1 cup of brown rice
- Snacks: 1 cup of Greek yogurt with ½ cup of mixed berries, ¼ cup of mixed nuts (almonds, walnuts, pistachios)
- Food supplements: 1 multivitamin (if needed), 1000 mg omega-3 fish oil supplement
Day 2
- Breakfast: 1 cup of oatmeal topped with half of a banana and a drizzle of honey, 1 hard-boiled eggs
- Lunch: Turkey and avocado wrap with 1 whole grain tortilla, Mixed green salad with 1/2 tbsp of olive oil and lemon dressing
- Dinner: 3 oz. stir-fried tofu with mixed vegetables (1 cup of broccoli, ½ cup of bell peppers, ½ cup of snap peas) in a light soy sauce, 1 cup of quinoa
- Snacks: 1 apple sliced with 1 tbsp of almond butter, 1 cup of carrot sticks with ¼ cup of hummus
- Food supplements: 1000 IU Vitamin D (if needed, especially if sunlight exposure is limited), 200 mg magnesium supplement (to support muscle function and recovery)
Day 3
- Breakfast: Smoothie made with 1 cup of spinach, 1 banana, ½ cup of berries, 1 cup of almond milk, 1 scoop of protein powder, 1 slice of whole grain toast with 1 tbsp of almond butter
- Lunch: 1 serving of lentil soup with vegetables, 3 whole grain crackers
- Dinner: 2 oz. David Goggins' workout routine turned him into a highly respected ex-Navy SEAL and athlete.
- Explore the path that led the 'toughest man alive' to his peak fitness.
Daily Caloric Intake
David Goggins consumes around 750-1000 calories daily by eating small and frequent meals throughout the day.
But it’s recommended to consult a healthcare professional or nutritionist to make sure this diet and calorie range is suitable for you. Consuming these numbers of daily calories that come from healthy foods combined with regular exercise can provide many benefits to your body.
Benefits of David Goggins' Diet
There are many benefits to David Goggins’ diet that help people stay fit. David Goggins’ diet is a great way to improve your overall health and well-being.
David Goggins Diet can help:
- Improve Digestion and Eliminate Toxins
- Boost Energy Levels and Promote Weight Loss
- Enhance Mental Clarity
Improving Digestion and Eliminating Toxins
David Goggins Diet focuses on whole, unprocessed foods that are nutrient-rich and easy to digest. It includes drinking plenty of water to help digestion. It helps improve digestion by breaking down food more efficiently and eliminating toxins from the body. As a result, Goggins’ diet can help improve your skin complexion, increase energy levels, and reduce bloating and constipation.
Boosting Energy Levels and Promoting Weight Loss
David Goggins Diet is based on eating nutritious foods and at least 30 minutes of moderate daily physical activity. It helps boost energy levels and promote weight loss. The diet consists of eating a high protein, low carbohydrate diet. Additionally, the exercise will help to boost your metabolism and burn calories. Exercise helps boost your metabolism to burn more calories and as a result, combining a nutritious diet with frequent exercise allows for healthy and sustainable weight loss.
Enhancing Mental Clarity
David Goggins Diet can help boost brain function, as it’s high in protein and moderate in carbohydrates, which has proved to enhance mental clarity and focus. The David Goggin diet has been found to enhance mental clarity. David’s diet is based on the premise that what we eat affects our mood and energy levels.
Potential Risks and Side Effects
When doing an extreme diet and exercise, risks or side effects are usually involved. David Goggins’ diet is no exception. Another thing to consider is that David Goggins’ diet is very restrictive. It can be challenging to stick to and may not be sustainable long-term. 🩺Before doing David Goggins’ diet and workout, consult your doctor. It is crucial because you want to make sure that you are physically and mentally prepared for the challenge.
In some cases, especially if you have an underlying disease like diabetes, this diet can cause the following side effects.
Keto Flu: Since David Goggins Diet is described as a high-protein and low-carb (keto) approach, those starting it can experience symptoms known as the keto flu. These can include fatigue, headaches, nausea, and sleep difficulties as the body adapts to using fat instead of carbohydrates for fuel. However, these symptoms are usually temporary . You can also try taking electrolytes supplements to help with some of the symptoms.
Dehydration: The exercise routines recommended alongside the Goggins Diet can lead to excessive sweating and fluid loss, increasing the risk of dehydration if proper hydration is not maintained by drinking enough water and electrolytes.
Overtraining or Injury: Pushing too hard with extreme workout regimens without adequate rest and recovery can result in overtraining syndrome or injuries like muscle strains, joint pain, etc.
It would be best to consider the risks and side effects of David Goggins’ diet and workout before starting.
David Goggins' Workout Routine
David Goggins' workout routine and diet made him the world's fittest man. His workout routine turned him into a highly respected ex-Navy SEAL and athlete.
David Goggins believes extreme physical activity, usually cardio, is critical to building a beastly body and developing the utmost mental strength. Therefore, David Goggins spends most of his workout plan on his bike, conquering a trail or in the water, and has many medals to show.
David Goggins typically structures his training to fit events or competitions that he has coming up. So, we’ll examine his training when preparing for a marathon. Goggins’ workouts are designed to push his body to the absolute limit.
David Goggins typically works out for six hours per day, alternating between cardio and lifting weights. He starts his routine with a two-mile warm-up jog, followed by a series of sprints and other exercises. He then does a series of bodyweight exercises, including pull-ups, sit-ups, and push-ups. David Goggins’ workout routine is not for the weak-hearted. But for Goggins, it’s the only way to train.
Components of Goggins' Workout Plan
Early Morning Routine: His day kicks off early, long before the sun rises. Rising Before the World: He is a true early riser, getting up at 3 or 4:00 AM sharp. He starts his day at 3 am with a 20-mile run.
Cardio: As an endurance athlete, David Goggins mainly focuses on cardio workouts for his workout plan. When preparing for a running event, Goggins typically starts his day at 3 am and does a 20-mile run. He then rides 20 miles to work on his bike, and on most days at lunch, he goes for another run. He then bikes 25 miles to work and runs another 3-6 miles during his lunch break. After work, he bikes home and may do another 3-6 mile run. This routine is probably held most stringently when training for an ultra.
Strength Training: He prefers a simple centered on strength training to build strength and muscle. David Goggins employs a meticulously designed weight training regimen to enhance his muscle strength and size. He favors weighted exercises during these sessions, deliberately pushing his muscles to the point of failure in each set to achieve maximum workout intensity. David Goggins' gym workout involves just 5 exercises, done for 3 to 5 sets with reps ranging from 5 to 12. Goggins typically does strength exercises in the gym and includes core training three times a week. For his strength training, he uses heavy weights and trains almost to failure for all the sets except the last.
Core Workouts: Three times a week Goggins includes core-strengthening exercises in his routine. He also has one of the most insane workout regimens on the planet.
Stretching and Warm-Up: Adapting to Avoid Injury: Early in his career, he rarely stretched. Apart from these, Goggins dedicates 2 to 3 hours of daily routine to stretching, preventing injuries, and relaxing his muscles.
David Goggins’ Push-ups Workout Challenge
David Goggins’ workout challenges are something to look for. It’s all about challenges for himself and others to push boundaries. After every half-mile, he stops and performs 25 push-ups. To stay active, he advises performing endurance activities and at least 10 push-ups each day. His push-up challenge might sound simple, but it's anything but easy.
Sample Exercises
- Deadlifts
- Pull-ups
- Squats
- Lunges
- Pushups
- Swiss ball oblique
- V-ups
- Broomstick obliques
Importance of Sleep and Rest
David Goggins makes sure to get plenty of sleep by going to bed early and getting up early. He also takes naps when he can. Sleep is often overlooked when it comes to weight loss, but it’s actually very important. Getting enough sleep helps to regulate hormones that control hunger and fullness.
Mental Fortitude and Motivation
For Goggins, it’s all about setting goals. He constantly challenges himself to do that are outside his comfort zone. How does he stay motivated? It may not be easy, but it will definitely be worth it! David Goggins is an excellent example of what somebody can achieve if they set their mind to it. You need to be willing to put in the work. No matter what your fitness goals are, Goggins is sure to motivate and inspire you.
Mental toughness is the core of Goggins’ philosophy. He says: “The only way you gain mental toughness is to do things you’re not happy doing. If you continue doing things that you’re satisfied with and make you happy, you’re not getting stronger. You’re staying where you’re at. Either you’re getting better or you’re getting worse. Goggins emphasizes that when our brain says that we’re done, we’re actually only 40 percent done. He always pushes himself to the point of collapsing and constantly challenges himself. Goggins thinks that you have to suffer in order to grow. This means that you need to choose the harder path and stick with it.
Tips for Sticking to the Diet
- Make a meal plan and stick to it. David Goggins’ diet can be challenging to stick to, but if you make a meal plan and stick to it, you’ll be sure to stay on track.
- If possible, try to cook your meals. This way, you can control what goes into your food and ensure that you’re not eating anything that isn’t allowed on a diet.
- Have a support system to help you stay on track.
- Finally, don’t be afraid to ask for help. If you’re having trouble staying on track, reach out to a friend or family member who can help you stay on track.