My guest is ⁠Alex Honnold⁠, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic ⁠free solo⁠ (no ropes or man-made holds) ascent of El Capitan in Yosemite. We discuss how to envision massive goals in any part of life and the process of breaking down those goals into actionable daily steps. Alex shares how embracing your uniqueness and mortality is the most powerful way to envision and live a fuller, more intentional life. We also discuss strength and endurance training, assessing risk and how Alex prepares mentally and physically for extreme challenges. We also discuss how to balance goal-seeking with family and work. Regardless of your goals, profession or age, this conversation will very likely reshape how you think about and approach your life, goals and potential.

Episode show notes: https://go.hubermanlab.com/6RNPzxY

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*Alex Honnold*
Website: https://www.alexhonnold.com
Climbing Gold (podcast): https://www.climbinggold.com
Alone on the Wall (book): https://amzn.to/3I05vxD
Honnold Foundation: https://www.honnoldfoundation.org/#mission
TED talk: https://www.youtube.com/watch?v=6iM6M_7wBMc&t=1s
YouTube: https://www.youtube.com/channel/UCwqnNQOiZzpPNazMN0cBAzw
Instagram: https://www.instagram.com/alexhonnold
X: https://x.com/alexhonnold
Facebook: https://www.facebook.com/AlexHonnold

*Timestamps*
00:00:00 Alex Honnold
00:02:17 Intrinsic & Extrinsic Motivation, Setting Big Goals
00:05:00 Preparing for Free Solo of El Capitan, Route Memorization & Conditions
00:10:09 Sponsors: Joovv & BetterHelp
00:12:35 Overthinking, Kinesthetic Flow; Climbing & Surprise
00:16:24 Aging & Climbing; Olympics & Broadening Climbing Culture; Parkour
00:23:04 Grip Strength, Aging, Climbing Technique, Yosemite National Park, Half Dome
00:29:00 Free Soloing & Rope Climbing, Safety & Risk; Aging & Death; Mentors
00:38:32 Sponsors: AG1 & Maui Nui
00:41:29 Climbing Lifestyle, Training, Career; Recovery
00:47:44 Technology, Smartphones & Distraction from Goals, Focus
00:51:09 Pursuing Ambitious Goals, Tool: Small Daily Challenges
00:55:56 Fear, Brain Scan & Public Speaking; Evaluating Risk
00:59:40 Doing What You Love, Life Crisis, Tool: Contemplating Death
01:03:49 Childhood, Passion & Choosing Career Path; University
01:11:46 Sponsor: Function
01:13:34 Outdoor Exploration, Yosemite, National Parks, Rucking, Trail Running
01:18:18 Girl Climber Film, Effort & Dedication
01:23:29 Strength Training, Pull-Ups, Muscle-Ups, Tool: Increase Sets & Reduce Soreness
01:31:59 Endurance & Strength Training Schedule; Posture; Running
01:38:52 Body Balance, Leanness; Muscle Cramps; Multi-Day Climbs
01:42:31 Awe in Nature, Spiritual Experiences; How Geckos Climb; Cliff-Dwelling Wildlife
01:46:46 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer