Strengthen your mind, body, and spirit like a Navy SEAL
What are you capable of? David Goggins' amazing and grueling feat of persistence shows how tough the human mind can be.
David Goggins is the only member of the U.S. Armed Forces to complete SEAL training, Air Force tactical air controller training, and the U.S. Army Ranger School, where he graduated as 'Enlisted Honor Man'. Seeking an even greater challenge, Goggins set about conquering the hardest sporting events known to man. Today he is considered to be one of the greatest endurance athletes in the world.
David Goggins: I’m a big believer in doing things that make you uncomfortable. So, we live in a world where we want to be as comfortable as we can. And we wonder why we have no growth. We wonder why—when the smallest thing in our life gets difficult—we wonder why we cower and we run away.
I mean, our whole life is set up that way. Our whole life is set up in the path of least resistance. We don’t want to suffer. We don’t want to feel discomfort. So the whole time we’re living our lives in a very comfortable area. There’s no growth in that. So for me I realized that. The reason I became 297 pounds is because that was comfortable. What was very uncomfortable was running. What was very uncomfortable was being on a diet. What was very uncomfortable was trying to face things that I didn’t want to face. And I also realized when I was really big: I had no growth. Why? Because I was living comfortable. So I realized for me to find growth I had to face all these different things that made me very, very uncomfortable.
One thing I faced was running. I absolutely hated running. But I knew for me to grow I had to do this thing every single day. I wanted to start callus-ing my mind. I wanted to start becoming a better person. And how do you become a better person? How do you gain mental toughness? How do you become the person you want to be? It’s by constantly facing the things that you don’t want to face. If you constantly run away from things that you don’t want to face, how is there growth? How is there mental toughness? I can give you a class all day long about self-talk, visualization, “eat an elephant one bite at a time”, but if you’re never putting yourself in a situation to actually practice these things you’re never going to grow.
We’re all going through a battle in our mind. A warrior is not a person that carries a gun. The biggest war you ever go through is right between your own ears. It’s in your mind. We’re all going through a war in our mind and we have to callus our mind to fight that war and to win that war. So one example I can give you about callus-ing your mind, about doing things that make you uncomfortable. There’s a book out there called 'Lone Survivor' and there’s a guy named Marcus Luttrell. He was on an operation where a bunch of guys died, and I knew all the guys that died. And I know Marcus Luttrell very well. This story touched my heart. And I basically went out there and found a foundation to raise money for it. It’s called the Special Operations Warrior Foundation. You give 100 percent tuition for—let’s say your dad died in the war. He was a special operator. If that guy had a kid, you get 100 percent tuition to go to college. A great foundation, great people working at the foundation. “I’m going to do this.” So I Googled the ten hardest races in the world. And at this time of my life I was not a runner. I maybe ran ten miles the whole year. I was into bodybuilding, I was into weight training, and that’s what I did.
So I Googled the ten hardest races in the world and what came up number one was this race called the Badwater 135. It’s a 135-mile race through Death Valley in the summertime. So I wanted to get in this race. I thought it was actually a stage race—I thought it was a race where you ran like 20 miles, set up a camp, and then ran 20 miles the next day. I didn’t know people ran 100 miles, 135 miles at one time. I didn’t know it was even possible. I had never even run a marathon.
So I called the race director up, his name was Chris Kostman, and I called him up on a Wednesday. And this is in November. He said, “David, to qualify for my race you have to do 100 miles.” And I said, “100 miles in a calendar year?” I didn’t know what was going on. He said, “No, 100 miles in 24 hours or less.” And I thought that was humanly impossible. He said, “So you’ve got to do that in 24 hours or less for me to consider you in my race.” He goes, “There’s a race on Saturday.” And I called him up on Wednesday. That was four days for me to get ready for this race. And I ran ten miles the whole year.
And so he said, “If you qualify, if you do 100 miles in 24 hours or less, I might consider you in my race.” So four days later I’m out there in San Diego and the race was called the San Diego One Day, where you run around a one-mile track for 24 hours to see how many miles you can get. And so I go out there, I didn’t know what I was doing: I had my Myoplex and Ritz crackers. And I had a blue lawn chair. That’s all I had. And I was going to see my crew person every single mile. And I was going to drink Myoplex and have a Ritz cracker. I had no water. I had nothing.
Went out there, got to mile 20, wasn’t feeling too bad. Around mile 30 I started feeling my shins starting to get extremely sore and I started to develop stress fractures, shin splints. I started feeling the metatarsals in my feet starting to break at around mile 50. By mile 70 I was totally destroyed. And I sat down in the blue lawn chair and I was destroyed. And when a bigger person sits down—I don’t know exactly how much I weighed but I was extremely big, I was a power lifter, I lifted a lot of weights and I was not an endurance athlete by any means. So I sat down on this blue lawn chair, looked at my crew person, and I literally couldn’t stand up. I was destroyed. And I couldn’t go to the bathroom. Well I couldn’t stand up to go to the bathroom. So I sat there and I went to the bathroom on myself. I was destroyed. And I was discolored. I was pale. I was dizzy, lightheaded. I was in the worst shape of my entire life.
I had been in three Hell Weeks, Ranger School, all these different training programs, and this was the worst situation I’ve been in in my entire life. I thought I was literally dying. And all I could think about was, “How can I get out of this chair. I have 30 miles to go.” And after everything I had gone through, I realized that the human mind, if you can put it in a very quiet, calm place and get it to calm down and not be so spastic, that you could possibly make this work out for you. “How bad are you really?” So I calmed myself down and I had to make this enormous thing small.
I had 30 more miles to run and my body was in the worst shape in my entire life. The worst pain I ever felt in my life. So I broke this 30 miles thing down. I broke it down to small chunks. I calmed my mind down. I had to get water, had to get potassium, had to get sodium. I had to stop being so dizzy, because I had to be able to stand up. So my dizziness went away after about an hour. I was able to stand up now. And I was going around this track at, like, a 30-something-minute mile.
And I’ll never forget my crew person saying, “Hey.” I got to mile 81. They said, “You’re not going to make the time.” I had 24 hours and I was going so slow, taking so much time. This is when I realized that the human mind, once everything gets connected, once the mind knows you’re not going to quit something, it’s going to try to find more. It’s going to try to give you more. Once it realizes you’re not going to take the path of least resistance—you’re going to stay here until it’s done—my mind and my body and my spirit became one for the first time ever. For the first time ever it became one. And I went to a level that I never thought was humanly possible for myself or anybody else.
And in that shape that I was in, I was able to run 19 miles. And I ran 19 miles and did 100 miles—I actually did one more mile—I did 101 miles in 18 hours and 56 minutes.
I’d overcome so many obstacles in my life, and this was the final crucible for me. And I got through it, and at the end of this race was such clarity to me. And it was just the most amazing thing I ever did in my life. And it was just the most amazing thing I ever did in my life.
What could almost destroy the body and mind of the only person to complete Navy SEAL training (including two Hell Weeks), Air Force tactical air controller training, and U.S. Army Ranger School? David Goggins is tough, but in an effort to raise money for the Lone Survivor Foundation, he took on a challenge that tested him more than any of his military experiences: the Badwater 135. This is an ultra-marathon event that requires participants to run 135 miles in 24 hours in the peak heat of Death Valley. Goggins wasn't a runner at the time; he was a bulky power lifter, and he only had four days to prepare for the qualifying race. He needed to run 100 miles in under 24 hours. So how did he do? Here, he tells the story and in doing so shares a lesson on human potential, mental toughness, and why you won't grow as a person if you always choose the path of least resistance. You can follow David on Twitter and Instagram @davidgoggins and Facebook.
Facebook's misinformation isn't just a threat to democracy. It's endangering lives.
- Facebook and Instagram users have been inundated with misleading ads about medication that prevents the transmission of HIV (PrEP), such as Truvada.
- Over the years, Facebook's hands-off ad policy has faced scrutiny when it comes to false or ambiguous information in its political ads.
- Unregulated "surveillance capitalism" commodifies people's personal information and makes them vulnerable to sometimes misleading ads.
LGBT groups are saying that Facebook is endangering lives by advertising misleading medical information pertaining to HIV patients.
The tech giant's laissez-faire ad policy has already been accused of threatening democracy by providing a platform for false political ads, and now policy could be fostering a major public-health concern.
LGBT groups take on Facebook’s ad policy
According to LGBT advocates, for the past six months Facebook and Instagram users have been inundated with misleading ads about medication that prevents the transmission of HIV (PrEP), such as Truvada. The ads, which The Washington Post reports appear to have been purchased by personal-injury lawyers, claim that these medications threaten patients with serious side effects. According to LGBT organizations led by GLAAD, the ads have left some patients who are potentially at risk of contracting HIV scared to take preventative drugs, even though health officials and federal regulators say the drugs are safe.
LGBT groups like GLAAD, which regularly advises Facebook on LGBT issues, reached out to the company to have the ads taken down, saying they are false. Yet, the tech titan has refused to remove the content claiming that the ads fall within the parameters of its policy. Facebook spokeswoman Devon Kearns told The Post that the ads had not been rated false by independent fact-checkers, which include the Associated Press. But others are saying that Facebook's controversial approach to ads is creating a public-health crisis.
In an open letter to Facebook sent on Monday, GLAAD joined over 50 well-known LGBTQ groups including the Human Rights Campaign, the American Academy of HIV Medicine and the National Coalition for LGBT Health to publicly condemn the company for putting "real people's lives in imminent danger" by "convincing at-risk individuals to avoid PrEP, invariably leading to avoidable HIV infections."
What Facebook’s policy risks
Of course, this is not the first time Facebook's policy has faced scrutiny when it comes to false or ambiguous information in its ads. Social media has been both a catalyst and conduit for the rapid-fire spread of misinformation to the world wide web. As lawmakers struggle to enforce order to cyberspace and its creations, Facebook has become a symbol of the threat the internet poses to our institutions and to public safety. For example, the company has refused to take down 2020 election ads, largely funded by the Trump campaign, that spew false information. For this reason, Facebook and other social media platforms present a serious risk to a fundamental necessity of American democracy, public access to truth.
But this latest scandal underlines how the misconstrued information that plagues the web can infect other, more intimate aspects of American lives. Facebook's handling of paid-for claims about the potential health risks of taking Truvada and other HIV medications threatens lives.
"Almost immediately we started hearing reports from front-line PrEP prescribers, clinics and public health officials around the country, saying we're beginning to hear from potential clients that they're scared of trying Truvada because they're seeing all these ads on their Facebook and Instagram feeds," said Peter Staley, a long-time AIDS activist who works with the PrEP4All Collaboration, to The Post.
Unregulated Surveillance Capitalism
To be fair, the distinction between true and false information can be muddy territory. Personal injury lawyers who represent HIV patients claim that the numbers show that the potential risks of medications such as Turvada and others that contain the ingredient antiretroviral tenofovir may exist. This is particularly of note when the medication is used as a treatment for those that already have HIV rather than prevention for those that do not. But the life-saving potential of the HIV medications are unequivocally real. The problem, as some LGBT advocates are claiming, is that the ads lacked vital nuance.
It also should be pointed out that Facebook has taken action against anti-vaccine content and other ads that pose threats to users. Still, the company's dubious policies clearly pose a big problem, and it has shown no signs of adjusting. But perhaps the underlying issue is the failure to regulate what social psychologist Shoshana Zuboff calls "surveillance capitalism" by which people's experiences, personal information, and characteristics become commodities. In this case, paid-for personal-injury legal ads that target users with certain, undisclosed characteristics. It's been said that you should be wary of what you get for free, because it means you've become the product. Facebook, after all, is a business with an end goal to maximize profits.
But why does a company have this kind of power over our lives? Americans and their legislators are ensnared in an existential predicament. Figure out how to regulate Facebook and be accused with endangering free speech, or leave the cyber business alone and risk the public's health going up for sale along with its government.
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In the office, vulnerability is the opposite of weakness.
- Trust is necessary for a healthy and efficient work environment.
- This trust emerges when not only do we feel safe within our company, but that our leaders genuinely care about us.
- Establishing these relationships requires vulnerability and honesty from both leaders and their employees.