A day in the life of a retired Navy SEAL commander, who wakes up at 4:30 a.m., trains in Brazilian jiu-jitsu, and doesn't eat for 72 hours at a time

Jocko Willink is a retired Navy SEAL commander with a leadership consulting firm, bestselling books, and a hit podcast.His latest book is a "field manual" of routines for instilling discipline.Willink's daily schedule includes waking up before dawn to work out, studying military history for his show, and training in Brazilian jiu-jitsu.Jocko Willink retired from the US Navy SEALs in 2010, but he hasn't eased his intense approach to life.As the commander of SEAL Team 3 Task Unit Bruiser, the most highly decorated special operations unit in the Iraq War, Willink led his men with the mantra "discipline equals freedom." That is, by developing and sticking to routines and guidelines, you can free yourself to stick to the mission and not worry about protocol.He realized when he retired that his leadership philosophy was applicable outside of the military, and today is a bestselling author, host of a hit podcast, head of a growing athletic brand, and is the cofounder of Echelon Front,a leadership consulting firm alongside one of his platoon leaders, Leif Babin.Willink recently visited Business Insider to discuss his new book, "Discipline Equals Freedom: Field Manual," and gave us some insight into his daily routine.It begins at 4:30 in the morning.SEE ALSO:A retired Navy SEAL commander who wakes up at 4:30 a.m. to work out shares his weekly fitness routineWillink wakes up every morning, even on the weekend, at 4:30 a.m.It's a habit he picked up in the SEALs.He wrote in his book "Extreme Ownership," cowritten with Babin, that he noticed as a young SEAL that the highest performers he served with were those who woke up earliest, beginning their days while everyone else slept.To both hold himself accountable and inspire others, Willink posts a photo of his watch each morning to his Twitter page.Then it's time to head to his garage, which he's converted to a full-blown gym. He'll work out for about an hour, not counting cardio.Willink lays out his workout clothes before going to sleep each night so that he can get active as quickly as possible, regardless of whether he's feeling groggy or energetic.He's got a four day workout rotation (pull, push, lift, squat), and each day's routine is preceded by a warm-up and followed with core exercises and cardio work. You can find a more complete breakdown ofthe routine on Business Insider, and an even more in-depth guide is in "Discipline Equals Freedom."Willink takes advantage of living in San Diego, and regularly hits the beach after his workout for a quick surf session. Willink grew up in Connecticut but moved to San Diego for the SEAL base there, and decided to stay. He likes to take advantage of living near the beach, and if it's not surfing weather, he might go for a run on the sand. See the rest of the story at Business Insider
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