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

• Entrepreneur Jocko Willink said he's kept a "boring" routine since his Navy SEAL days, and it works.
• He said over-optimizing can distract you from actually making changes to improve your life.
• At 55, he's added two simple changes to his workout and supplement habits to improve longevity.

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.

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 health

As 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 gym

Willink hasn't slowed down in the gym, invariably waking up at 4:30 a.m. to work out, sometimes for hours.

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.