David Goggins, a former Navy SEAL, ultramarathon runner, and motivational speaker, has an inspiring weight loss transformation story. Starting at nearly 300 pounds and unable to do a single pull-up, he underwent a remarkable physical and mental transformation. In just three months, he lost over 100 pounds by adhering to a strict diet and exercise regimen, fueled by his unwavering mental toughness and discipline. How did he lose weight? Scroll down to read our article to get more information about his weight loss journey.


David Goggins is an American retired Navy SEAL, ultramarathon runner, ultra-distance cyclist, triathlete, public speaker, and author. He is best known for his incredible physical and mental toughness, and for his many accomplishments in endurance sports.


Goggins was born in Buffalo, New York, in 1975. He had a difficult childhood, marked by poverty and abuse. He overcame these challenges and joined the United States Navy in 1999. However, he was overweight and struggled with dyslexia, making it difficult for him to qualify for the Navy SEAL program.

Undeterred, Goggins underwent a grueling physical and mental transformation, shedding over 60 pounds and training relentlessly. He eventually graduated from SEAL training in 2001, becoming the only member of the U.S. Armed Forces to complete both SEAL training and Army Ranger School.

Goggins served in the Iraq War and Afghanistan, where he earned numerous awards for his bravery and leadership.


After retiring from the military, Goggins turned his attention to endurance sports. He has competed in over 70 ultra-marathons, triathlons, and ultra-triathlons, often placing in the top 5. He has also set several world records, including the most pull-ups in 24 hours (4,030).


Goggins is known for his mental toughness, which he attributes to his ability to confront his fears and embrace discomfort. He has developed a unique training philosophy that emphasizes self-discipline and pushing beyond one’s perceived limits.


Goggins is a sought-after motivational speaker who travels the world sharing his story and inspiring others to overcome their own challenges. He has also written two bestselling memoirs, “Can’t Hurt Me” and “Living With Goggins,” which detail his life and training methods.


David Goggins maintains a rigorous workout routine, dedicating approximately six hours per day to a combination of cardio exercises and weightlifting. His commitment to physical fitness is complemented by a strict diet that emphasizes high protein intake and low carbohydrate consumption, enabling him to sustain his weight loss.

In addition to his exercise and dietary practices, Goggins prioritizes ample sleep by adhering to a consistent sleep schedule, going to bed early, and waking up early. He also incorporates naps into his routine whenever possible. Recognizing the significance of sleep in weight loss, Goggins understands that sufficient rest helps regulate hunger and fullness hormones, thus contributing to weight management and overall well-being.

Goggins maintains his motivation by setting ambitious goals and continuously challenging himself beyond his comfort zone. This approach fuels his drive and determination, allowing him to stay motivated and sustain his weight loss achievements.



David Goggins is known for his early morning routine, often waking up at 3 am during certain stages of his military career. During these periods, he would commence his day with a 15-mile run. Following a swift shower and breakfast, he would then embark on a 25-mile bike ride to reach his base. At the end of his day, he would cycle the same distance back home. The consistency and dedication displayed in his daily routine exemplify his commitment to pushing his physical and mental limits.


Despite having a dislike for traditional endurance activities such as running, cycling, and swimming, David Goggins found solace and strength in the gym. In his early military days, he built an imposing physique through rigorous hours spent weightlifting. However, as he transitioned into endurance sports and special forces training, he realized the need to adapt his approach.

To prevent excessive muscle growth that could hinder his performance in endurance activities, Goggins adjusted his gym routine and limited his frequency of visits. Instead, he focused on intense evening workouts and followed a demanding diet plan that pushed his body to its limits. Goggins firmly believes that most individuals operate at only 40% of their true capacity and that by pushing beyond this self-imposed limit, they can achieve far greater feats.

In essence, Goggins embraced the challenge of pushing his body beyond its comfort zone, fully recognizing the untapped potential that lies within each individual.


As I delved into the visual documentation of Goggins’ journey, a compelling narrative unfolded through the power of imagery. Each photograph expressed a profound dedication to cultivating core strength, a silent testament to the forging of resilience through unwavering discipline. Goggins firmly believes that a strong core is the foundation for overall bodily strength, as it impacts the entire body’s performance.

To achieve this, Goggins places significant emphasis on cardio workouts. In interviews, he has mentioned that his dedicated focus on cardiovascular training has led to a remarkable resting heart rate of 32 beats per minute. Yes, you read that correctly. It is not a typo. This extraordinary feat demonstrates the incredible cardiovascular conditioning that Goggins has attained through his relentless pursuit of physical fitness.


Goggins has emphasized the importance of stretching and has dedicated several hours each day to an extensive stretching routine. He firmly believes that stretching plays a crucial role in recovery, not only from intense exercise but also in preventing and rehabilitating injuries. Goggins recognizes that incorporating stretching into his daily routine is instrumental in maintaining flexibility, promoting muscle recovery, and enhancing overall physical well-being. By prioritizing this aspect of his training, he underscores the significant role that stretching plays in his approach to optimal performance and injury prevention.


Motivated by a deep dissatisfaction with his overweight condition, David Goggins made a pivotal decision to change his life’s trajectory. This transformative moment occurred while watching a documentary about the Navy SEALs, which inspired him to set the goal of becoming one of them. With this newfound purpose, he embarked on a fitness journey that primarily revolved around running.

Recognizing the significant impact of diet on weight loss, Goggins also made drastic changes to his eating habits. Although initially unintentional, he unintentionally eliminated a substantial amount of carbohydrates and unhealthy fats from his diet. This unintentional modification, combined with his dedicated exercise routine, resulted in an astonishing weight loss of over 100 pounds in a remarkably short period of three to four months. Goggins’ remarkable transformation stands as a testament to the profound influence that both exercise and dietary adjustments can have in achieving significant weight loss goals.


David Goggins adheres to a strict ketogenic diet that severely restricts all forms of carbohydrates, particularly sugar. He emphasizes that fruits and starchy vegetables are never part of his daily meal plans. Additionally, he avoids foods such as cereals, pasta, and bread, even when he is not specifically in a state of ketosis. Goggins maintains a disciplined approach to his dietary choices, recognizing the importance of eliminating these carb-heavy foods to support his overall health and fitness goals.


The synergy between workouts and nutrition holds utmost importance. David Goggins’ remarkable achievements not only showcase his exceptional physical abilities but also highlight his meticulous focus on nutrition and diet. While one might assume that the absence of carbohydrates in the David Goggins diet would limit food choices, there are still numerous options available. Goggins has curated a diet plan that aligns with his goals, emphasizing quality protein sources, healthy fats, and an array of nutrient-dense foods. By prioritizing nutrition alongside his training, Goggins optimizes his performance and supports his overall well-being.


In addition to adhering to the ketogenic diet, David Goggins incorporates regular periods of intermittent fasting into his routine. He frequently skips breakfast and refrains from eating until after completing a 10 to 15-mile run. By extending his fasting window to 12 or more hours, Goggins appears to optimize the utilization of energy derived from fat and protein sources. This approach likely contributes to his ability to sustain peak levels of endurance on a daily basis.


David Goggins’ incredible transformation before joining the Navy SEALs is truly inspiring. By making significant changes to his diet and prioritizing healthier food choices, he managed to lose over 100 pounds in just three months. Adopting a plant-based diet played a crucial role in his rapid weight loss and helped him achieve peak physical fitness. Goggins’ journey serves as a testament to the transformative power of dietary changes, perseverance, and unwavering commitment.


The remarkable transformation of David Goggins before joining the Navy SEALs truly inspired Michael Symon and Tom Segura. By making substantial changes in his diet and prioritizing healthier food choices, he managed to lose over 100 pounds in just three months. Adopting a plant-based diet played a crucial role in his rapid weight loss and helped him achieve peak physical condition. Goggins’ journey is a testament to the transformative power of dietary changes, perseverance, and unwavering commitment.


  1. How long does Goggins sleep?

The 4-Hour Sleep Schedule: David Goggins follows a highly unconventional sleep schedule, allowing himself just four hours of sleep per night.

  1. Does David Goggins eat eggs?

Goggins move on to crumbled hard-boiled eggs for 156 calories.

  1. Does Goggins have a kid?

Goggins has a daughter.