Huberman Lab: How to Make Yourself Unbreakable | DJ Shipley

Date: October 6, 2025
Host: Dr. Andrew Huberman, Stanford neuroscientist
Guest: DJ Shipley, retired Navy SEAL, resilience educator

Episode Theme:

This powerful episode explores building unbreakable resilience—both mental and physical—through the lived experience of DJ Shipley, a 17-year Navy SEAL veteran and tier one operator. The discussion spans actionable daily routines, the transformative potential of psychedelic medicine for trauma and addiction (Ibogaine and DMT), articulating healthy standards (for self, teams, and society), and the hard-earned lessons of loss, recovery, and reintegration after combat.

Major Discussion Points

1. Foundations of Mental and Physical Health (00:00–13:47)

• Integration of Physical and Mental Health:

  • DJ describes survival in extreme combat, the shock of trauma, and emerging from dark times. Central theme: recovery and high function are rooted in structured physical routines ("micro wins") and devoted self-discipline.
  • Key quote:

    "The better I got physically, my mental health naturally just started to pull out of it... all my physical attributes, everything I’m training is for the betterment of the group." (05:10)

• Structured Routines:

  • “Morning routine” locked and executed with military precision, starting the night before; examples include laying out clothes, preparing water, setting toothbrush and vitamins, and executing each step in a predetermined order—all before coffee.
  • Mindset upon waking: take quick action to avoid wallowing or rumination; movement over rumination.
  • End of day: deliberate “power down,” presenting the best version of himself to family, with a special 20-minute walk post-dinner for marital connection.
  • Important segment: Detailed discussion of the cognitive benefits of these micro wins and their compound effect (06:24–13:47).

2. Context Design and “Unconscious Genius” (19:06–23:27)

• Importance of Context:
  • Routines aren’t evidence of supernatural internal robustness; rather, they're a shield for a context-dependent brain to prevent unwanted triggers from derailing the day.

    "It’s not that you’re so robust internally… It’s because things have the potential to bother you that you have to structure it that way." (22:10, Huberman)

• Comparison of Operator vs. Artist Approaches:
  • The “operator” approach is about ritual and control; the “artist” floats, producing chaos but also magic.
  • Managing disruption: "Situation dictates"—some things (family matters) will override the routine, but the priority remains self-mastery and routine as baseline.

3. Fitness as Lifelong, Selfless Practice (26:22–34:42)

• Why Operators (and Everyone) Train First:
  • The habit of starting every day with physical training stems from special ops pipeline and persists for a reason—mental health, “asset” for family/team, and self-diagnosis (“body awareness”).

    "Everybody says, 'I’ll take a bullet for my kids.' You won’t lose 40 pounds for them?" (26:25)

• Skillful Selfishness:
  • Train selfishly now, to be selfless for others later.
  • Consistency trumps extremity—doesn't need to be “Goggins-level,” daily movement is key.
• Body Awareness:
  • Long experience with fitness enables quick detection/intervention of health issues; main goal: robust, accountable vessel.

    "Why aren’t you sleeping? I had caffeine at 4:00. I’m accountable for everything I put in my body and everything that comes out of me." (30:11)

4. Physical “Unbreaking”: The Training Blueprint (34:08–44:29)

• Workouts with Vernon Griffith, a World-Class Strength Coach:
  • Emphasis on recovery from catastrophic injury, working around (not ignoring) limitations, regaining confidence, and consistent progress.
  • Weekly structure:
    • Monday: Trap bar deadlifts, pull-ups, grip/core work.
    • Tuesday: Pressing (upper body).
    • Wednesday: Upper/lower disassociation, plyo, shooting mechanics.
    • Thursday: Brutal leg day—belt squat, lunges, high reps.
    • Friday: Arm/accessory work, sprints.
  • Memorable quote:

    "He took all your limitations and developed concepts and movements to establish confidence in that area." (34:42, Shipley)

• Measurement, Intentionality, and Pushing Through Injury:
  • Train with clear intent and accountability (never “just show up”).
  • Coach’s mythic status:

    "He’s been more of a life coach than a strength coach. Without him, there’s no telling where I’d be." (122:35)

5. Origins, Combat, Loss, and Compartmentalization (48:43–76:28)

• Upbringing & Entry into SEALs:
  • Grown up in the SEAL community, but skater at heart; entered service on the heels of 9/11.
  • Assessment of BUD/S as filter for true resilience—mental endurance, not just toughness, is the determinant.
  • Details of iconic combat events, loss (Operation Red Wings, Extortion 17), and managing the compounding grief of losing legendary teammates.

    "You start to find out really, really fast…if your number’s called, you’re getting pulled. It’s hard to justify." (67:57)

• Impact of Publicity & Social Media:
  • Frustration with speculation/hate online, especially hurtful to families of KIAs; the responsibility to face the job’s realities but also the cost of fame.
• Cost to Family:
  • "Never chased a guy with a perfect family…they were all on their second marriage." (75:25)
  • To survive and perform, you wall off family, but you pay a long-term relational price.

6. Surviving Catastrophic Injury & Medical/Pharmacological Trap (91:38–129:09)

• Massive Trauma:
  • Emotional trauma in combat; feeling helpless in the face of overwhelming violence.
  • Physical traumas—broken femur/hip, severe shoulder injuries, electrical accident (literal electrocution)—survived and recovered through deep self-discipline and coaching (“start with what you CAN do—even a 2 lb dumbbell”).
  • [Electrocution/testimonial segment: 113:30–123:35]
• Pharmaceutical Trap:
  • After medical retirement/"rogue list of meds" (Cymbalta, Adderall, Gabapentin, etc.), a true rock bottom and a neurobehavioral ward stay.

    "For the first time in a decade, I had been truly sober... That was my baseline, and if you would’ve given me the ability, I would’ve closed out that chapter right then." (108:35)

7. Psychedelic Medicine, Healing, and the Veteran “Unbreakable” Movement (133:00–177:13)

Ibogaine & 5-MeO-DMT as Tools for Rewiring

• The Veteran Solutions Story:
  • Marcus & Amber Capone’s journey: SEAL trauma, marriage near collapse, Ibogaine + DMT saving Marcus' life, eventually helping thousands of veterans.

    “If you understand, no explanation is needed. If you don’t understand, no explanation is possible.” (146:51, via Tom Kyer)

  • Shipley’s own journey—deep reliving of past pain, profound empathy, repair of marriage, and a sense of "ego death" and rebirth into a more connected, whole self.

    “When I woke up... everything I had ever done, negative or positive, erased. I felt absolutely terrible. Every time I had not been present, was in the forefront of my mind... There’s no more compartmentalization.” (153:00)

• Impact on Chronic Addiction:
  • Ibogaine’s capacity to break addictions—"Addiction killed in one shot"—from painkillers, dip, alcohol, etc.
• Not for Recreation—Medical, Clinical, Life-Or-Death:
  • Ibogaine described as “terrifying, not recreational,” requiring medical staff and careful supervision.

    "There is nothing recreational about that." (175:05, DJ)

• Societal and Future Implications:
  • Broader hope for addressing the national trauma crisis—veterans as point-of-the-spear for future advancements.
  • Bipartisan support and rapid development toward FDA approval.

8. "Be a Pro": Standards, Protocols, and Legacy (183:30–213:00)

• Setting & Meeting Physical Standards:
  • Fear of being a "big fish in a small pond"—standards must be absolute, measured, and continually raised.
  • GBRS Standard Fitness Test (184:43–193:46):
    • Broad jump (at least height), pushups, pullups, bodyweight bench press (minimum 10 reps), farmer's carry (bodyweight, up to 300ft), trap bar deadlift (1.5–2.5x BW, 5 reps), core plank, 800m run (goal: sub-3min)
    • Program is aged/intermediate/limitation-adaptable, and built for flexibility and lifelong progress.
    • Includes not just training modules, but 800+ movement tutorials and robust online support.
• Self-Respect and Accountability:
  • Taking oneself seriously as the foundation for showing up for others and for country/society.

    "I'm trying to be a physical representation of what I'm trying to mass produce: physically strong, mentally resilient, capable, patriotic Americans." (211:15)

NOTABLE QUOTES & MEMORABLE MOMENTS

• On Self-Mastery and Routines:

  "I've got to control the things that are controllable, and the things I can't control, I don't think about them anymore. I block them out." (07:55, Shipley)

• On Family and Compartmentalization:

  "I can wall it off so fast and never think about you again. Now, when you transition out of the military, that's not really a superpower anymore." (66:04, Shipley)

• On Being Broken—Emotionally and Physically:

  "For me, it was the first time since being stuck behind that tire with Maddie...I was a true victim of circumstance. There’s nothing I can do to prevent this." (119:10, Shipley, post-electrocution)

• On the Power of Psychedelic-Assisted Therapy:

  "I needed something stronger than that to break me. And the moment it did, my whole life changed." (153:00, Shipley, post-Ibogaine/DMT)

• On Empathy and Reconnection:

  "It was the only time in my life I'd ever been homesick... Now, I'm home. The greatest thing that's ever happened to me." (153:00)

• On Personal Standards and Service:

  "Be a pro. Everything I do is putting me in position to be the best version of myself because the team deserves it." (196:45)

• On Helping Others Find the Path:

  "If you saw me and I was 50 pounds overweight at a bar, drinking my 12th beer talking about mental health, you wouldn't take me serious... I just want you to have accountability. I've accounted for all my failures, all my successes, and everything else in between." (207:38)

TIMESTAMPS FOR KEY SEGMENTS

• [04:49] — DJ’s framework for mental health: stacking micro wins
• [09:32] — “Dials, not switches”: self-care to enable service
• [13:47] — Evening routine and “positive memory stacking” in family
• [26:22] — Why operators always begin with physical training
• [34:08] — Physical rehab: humbling setbacks and working around injury
• [48:43] — DJ’s background: from skater to SEAL
• [51:10] — BUD/S: passing and what it filters for mentally
• [63:52] — First experience with loss (Operation Red Wings), onset of compartmentalization
• [91:38] — Traumatic firefight: helplessness and survivor’s guilt
• [113:30] — The electrocution: survivor’s tale and step-wise recovery
• [133:00] — Ibogaine/DMT: journey into healing trauma and rebuilding family
• [184:43] — GBRS standard fitness program: building and measuring all-around resilience

FINAL REFLECTION

The conversation is raw, actionable, and deeply hopeful—a unique blend of scientific rigor, psychological honesty, and hard-won wisdom from America’s most elite warriors. At its core, it’s an invitation: to rise above, build routines, seek help, break through self-limitation and trauma, and embody the highest standards for oneself and society.

Key Resources Mentioned:

• Veteran Solutions (Ibogaine/DMT therapy for veterans, info on the upcoming Netflix film)
• GBRS Fitness Program (DJ’s five-day-a-week training/standards program)
• Huberman’s Foundational Fitness Protocol

“If it can be done by a human being, I can do it. And it just, it rings true.”
—D.J. Shipley (57:47)