Jocko Podcast - 520: You Don't Get One More Minute. Time To Reset.

Episode Date: December 24, 2025

>Join Jocko Underground< Jocko in Las Vegas for UFC BJJ, coaching his daughter Rana in a tough match against Bella Mir. He recaps the fight—Bella’s wrestling and top control versus Rana’s constant submission attempts—then shares what sticks with him most: after losing, Rana says, “If I only had one more minute.”That comment becomes the episode’s main point: in life, you don’t get extra time. Jocko ties it to Shakespeare (“I wasted time, now time doth waste me”), calls for an honest end-of-year time audit, and stresses time is the one resource you cannot control or recover—so wasting it has real consequences.He closes by promoting the January “DEF Reset,” a four-week discipline challenge built around daily habits like getting up earlier, doing morning physical activity, planning priorities (especially long-term strategic goals), hydrating, eating clean, cutting junk/sugar, reading or writing daily, and reflecting with gratitude—ending with a reminder that the clock never stops.Support this podcast at — https://redcircle.com/jocko-podcast/exclusive-content

This is Jocco Podcast number 520 with Echo Charles and me, Jocko Willink. Good evening. Good evening. Every minute counts. And you're not going to get any extra minutes. That's the way it works. So I was up in Vegas for the UFC BJJ grappling match. Have you been paying attention to this type of event?

I have. So my daughter, Rana, she was invited to go and compete. It's a great event, giant stage at the UFC Apex Arena. I had lots of flashbacks from my days of coaching in UFC. And like I said, it's a big arena, or not the arena might not be big, but it's a big stage because it's live stream on YouTube. You know, it's a good pay for the young grapplers, hotel transportation. And this might not seem like a big deal.

But in the jitza world, that's kind of a big deal. And Rana was pitted against a very tough competitor, opponent, a girl by the name of Bella Mure. This is the daughter of Frank Mier, who's a former UFC heavyweight champion, I think two-time heavyweight champion. And that's cool. Awesome. Frank's a great guy. And a jiu-jitsu guy from kind of the same era as me. I guess maybe, yeah, pretty much the same era.

I was older than him, but we were the same era. He just started younger. because jujitsu wasn't really a thing when i was his age uh but stud great guy and yeah and she is not just frank meir's daughter she's a four time four-time state high school champion wrestler she's got mima fights she's a junior folk style national champion she was recruited and went out and wrestled at the university of iowa you know uh i think she moved colleges since them but and she's really good at jiu jihitsu obviously she's She's won IBGGF championships in a couple different belt levels.

And then she's going against my daughter. Rana, Rana was a wrestler in high school, but certainly not as accomplished as Bella. You know, Rana made it to state, but I think she won one, lost two.

So she's more of a jihitsu player now. Obviously she loves jih Tjitsu. You can hear, we've had her on the podcast, episode 461, if you want to hear about her life and how her competitive life in Jiu-Jitsu. But this is a good, good match. Did you watch it?

Yes, I did. It's a battle. It's a fight. It's a war. And it kind of plays out sort of the way you would think it would play out. You have someone that's a really dominant wrestler, very strong. And that's Bella. And she kind of gets a takedown, especially in the first round, gets a great takedown,

gets dominant positions, tries a couple subs, you know, gets like an arm choke. Just really tough. Rana also really tough. Kind of gets, you know, hangs tough through those attempts. Throws a couple submissions. Rana throws a couple submissions back at Bella towards the end of the first round. Kind of at least recovers a little bit.

Second round again, great wrestling from Bella. And now it's a little bit more opened up. There's a little bit more jujitsu taking place. Rana's, you know, making, I'd have to rewatch the match, but she's going for legs. She's going for arms. And, and, but still,

Bella's kind of positionally dominant, so good for her. And, and she's also getting out of Rana's submission attempts. So that's credit there. And then the third round, I think Rana shot on her, the third round.

And I think she just did that to try and get the jih Tjitsu started, like, let's, let's just start. Let's just get it to the ground. And Rana was throwing all kinds of submissions, you know, kind of the kitchen sink of submission attempts. And Bella, again, she's awesome competitor, awesome jit-to-alleled wrestler. She's just toughening it out, great defense and maintaining positional dominance.

And right at the fight, as the fight ended, Rana had another nice, like, knee bar attempt. End up being a really, you know, that's like as the whistle blew. That's what happened. So really entertaining match Competitive match respectful And like I said

Bella did a great job Controlling the position She stayed on top She escaped submission attempts And she got the nod for the victory So that's what happened We get done And you know for me

I don't you see the picture I posted I posted a couple pictures of it It's like of course Pretty amazing for a dad to be there. I love Jiu-Jitsu and here's my daughter competing at the highest level, or at least in the highest level arena that you can compete in. You know, there's obviously there's ADCC, there's IBJF, and there's UFCBJJ,

and those are all good to watch. But those are like the highest that you can get in the sport is these things. And so she was in one of them. She's done ADCC before. She does IBJGF as well. but you know it's pretty cool i get to they'll go there get to coach my daughter i love jiu jitsu she loves jihitsu like you if you can if you can be very content in one thing in your life if your kids love what you love it's it's a pretty damn good thing but after the match

as much as she loves jiu jitsu and she loves competing get taking the loss never feels good so she's kind of you know she's bombed and having been around her a lot I knew that win or lose, you got to give, you know, the competitor some space to, like, decompress a little bit. And she's all sad and she's emotional and whatnot. But, you know, eventually she calms down and she says, you know, she gives me a hug and she says, if I only had one more minute. If I only had one more minute.

And, you know, you can take that for what it's worth in the jiu-jitsu competition. Like Bella had defended every submission. and you know that's just the way it was but the feeling of you get done the feeling of if i only had one more minute and i i it just like was one of those statements that just landed on me because that's the way life goes we are going to run out of time and when our time is up i'm sure I'm sure and I'm dreading having the thought in my mind if I only had one more minute because you're not going to get it.

You know, when Rana said that to me, of course, she says that I don't like respond back. Well, I give her some philosophical thing, but in my mind I'm thinking you don't get one more minutes. It's not the way it works. That's not the way life works and none of us get one more minute. And that is why we have to make sure that we make every minute count.

every minute has to count there's a Shakespeare play Richard the second and Richard the second at this juncture in the play he's been deposed as king he's in a prison cell he has no more power he's kind of squandered his his opportunity to be a king and be a leader and he delivers this line as part of a soliloquy. He says, I wasted time, now time doth waste me. And we have to think about what that means. I wasted time. Now time doth waste me because, like I said, for him, when he had the opportunity,

when he had the power, he made vain decisions. He made impulsive maneuvers. And he didn't do what he, looking back, he knows he should have done with the time that he had. And that's the way it goes down. For many people, for many of us, we waste time. We waste time with impulsive decisions. We waste time with egotistical decisions. We waste time with immediate gratification.

And none of those things are going to be helpful. We waste our time. We don't value the minutes that we have. And as we're closing out 2025, if you do a time audit, an assessment, no, an assessment's not strong enough, an audit, a straight up audit, how much time have you wasted this year, right? If you answer that question, honestly, how much time have you wasted this year? And you get to the end of the year and you look back at what you did and what you didn't do. And maybe you think to yourself, if I could just get one more minute, one more day, one more week, one more month just to get that stuff done that I wanted to get done. Negative.

It's not happening. We get what we get. We get what we get. And we cannot squander our time. You know, in the extreme ownership, leadership loop that I wrote about leadership strategy and tactics expanded edition that I talk about with clients all the time when making decisions, the very first thing that I consider when making decisions is how much time do I have to make this decision? How much time do I have? And the reason that that's the number one thing that I think about is because it is the only thing that I cannot control. You cannot look, you can maneuver around it.

It's just like a piece of terrain. Like you can't go, you can't move the mountain. You have to move around the mountain. You can't move the river. You have to maneuver around the river. You can't maneuver. You can't move time. You have to maneuver around time.

So you can proactively do things to stay ahead of the power curve. But you cannot change it. The clock is ticking. You ever been to do a, Scholastic surf contest. Scalastic. No, I don't think of it. Or a regular surf contest.

Yeah. What's cool about, especially compared to a wrestling in high school, in wrestling in high school, gosh, it's, it's, it's miserable from a time perspective. Because they do basically one round of each weight class. So, you know, there's 64 people in the first weight class at 108. And then there's, and so they do the first round. And then you're going to wait till all those. people have gone and who knows how long that's going to take. It's total mystery.

And so you might be waiting around for an hour and a half. You might be waiting for three hours. Might be two hours. Might be one hour. You just don't know. It's just chaos. And then that goes on the whole day. So your whole day is, you know, hours of boredom and waiting followed by six minutes of

total freaking chaos, followed by hours of waiting. Surf contests. What's cool about surf contests is it's just by the clock. and your heat is at 645 and you have 15 minutes. So at 6.45, regardless of what's going on, you're getting in the water and you can surf until 7. Big waves come, cool. No waves come.

That's the way it is. That's just the way it is. So you know, like you know the day before exactly what time you're going to be surfing or your kid is going to be surfing in my case. Oh, look, 745 first heat. Okay, cool. Boom. You make it through that heat.

Here's the second heat. 920 or 915, boom. And you know exactly and it's just it's just like the clock doesn't stop doesn't matter what happens The clock doesn't stop so That's the way that's why time is to me the most critical thing that we pay attention to how much do we have And yet people are just constantly Just letting it go just letting it slip through our fingers and letting it just fall away And it's a limited capacity and look when you take when you take a

The total time allotted and you bring it down to 15 minutes, which is how long Rana's match was. 15 minutes. An extra minute is a lot. Right. But with us, with life, I'm 54 years old right now. How old are you? 48.

48 years old. Like one minute in 48 years isn't that big of a deal. But then you start thinking about how many of them start adding up and what does that give you? So we need to pay attention to it. Same thing at the muster this year. I was talking about with Dave. I was talking about the power.

curve and staying ahead of the power curve that was a term that we used in the military I didn't even know what it meant I didn't know where it came from I understood what it meant but in aviation you get to a certain point if you get behind the power curve if your if your aircraft is flying too slow to create lift it doesn't matter how much power you put into your your propeller it doesn't have the power to make it fly again so you're falling out of the sky so you can't if that's what they call getting behind the power curve And it's just like in life, you have certain tasks

and certain things that you need to get done at a certain point. If you're not staying ahead of those things, you're not going to be able to get them done. It's not happening. It's not happening. So you have to stay ahead of the power curve. And that's why every little tiny thing

that you can do right now matters. Because it doesn't seem like a big deal. The little task that you're supposed to do today that you blow off until tomorrow, that one little task by itself, by its own, it doesn't really matter. Like, it's no big deal. It's only going to take seven minutes.

It's only going to take seven minutes. I can get it done tomorrow. Then what happens tomorrow? All of a sudden you've got two unexpected tasks. One of them is 43 minutes. One of them is 58 minutes. And next thing you know, that little task that you were supposed to do today, now you can't do it tomorrow.

And guess what? Now since you didn't do it, it expands into something else. Now you've got to fill out another form. You've got to do other things to cover for the fact that you can do this thing. And eventually you might get to the point where you're behind the power curve. And now we're not getting out. It's like the event horizon. You know what the event horizon is?

Yes, sir. Event horizon. You get to a point where there's no escape in that black hole. You just have too much, you know, from a financial, but that's when people go bankrupt. They just can't, they can't recover from where they're at. So they have to declare bankruptcy.

So we don't want to let that happen with our time because you can't declare bankruptcy with money, but you can't declare bankruptcy with time. There's nothing anyone could do about it. Not the president. Not the Pope, not the king. No one can do it. Oh, you don't, you want more time, can't give it to you.

No one can give it to you. There's no bankruptcy of time. You can't get it back. So we've got to be careful. We cannot squander our time. We're doing deaf reset. I think deaf reset this year that we're doing. I believe is a, it's a good overall time audit of life.

The discipline equals freedom reset. It's, we've done it. How many years do you think we've done the deaf reset for? Feels like four, four, maybe five. We did a couple internal at Echelon front. Yeah, yeah. And then people were, people got a lot out of it. So we expanded it.

But it's, you know, we're doing January, January 1st, new year, new me. You heard this expression? Of course. New year, new me. Hell yeah. Yeah. Because everyone, everyone decides, oh, it's a new year. I'm going to start all over again.

I'm going to start it and become awesome this year. I say that's a good call. Become awesome this year. Let's go for it. Mm-hmm. The deaf reset, four weeks, unmitigated daily discipline in all things. That's what it is. A month of doing what you're supposed to do.

A month of doing what you're supposed to do. Isn't it crazy that everybody knows what they're supposed to do? Everybody knows how to get better. Everyone knows how to get stronger. Everyone knows how to get healthier. Everyone knows how to get more things done in their life. And yet we just go with the, hey, man, cruise control, just let it. Control just let it happen. Oh, it's no big deal. I can put it off. I'll do it tomorrow.

That's a real thing. That's a real thing that can happen for 39 years. Yes, it is. 39 years of not doing something that you're supposed to do. 47 years of not doing something that you're supposed to do. This happens with people's lives. So developing the right habits where you learn to conquer the disciplines that are ahead of you each day, That's a real thing. This is one of the things that I think I learned. You know, they asked you if you learned anything in seal training. You know, everyone's going, what did you learn?

And I always say, you don't learn anything. You learn how to get, you learn, you don't learn anything. You just get weeded out if you can't put up with the suffering. Wet, cold, and miserable. And tired. Yeah. But one thing, there's a couple things when I think back, it's like, oh, you, whether I learned it or I just like identified a mechanism,

which is like, oh, we have something terrible to do. Just stop thinking about it and go get it done. You know, are you going to hit the surf? You're going to hit the surf. Well, you're either going to quit or you're going to hit the surf. So you just turn your brain off and you go do what you're supposed to do. You have a four mile timed run in the morning. You do not feel like doing it.

I never felt like doing a four mile timed run at three o'clock in the morning. Not one time. That makes sense to me completely. You know what I'm saying? You're already sore from yesterday. They made you do a thousand eight. Count bodybuilders or whatever. They kept you up late.

Now it's four, three o'clock in the morning, a four o'clock in the morning. It's cold and you have to do a four mile timed run, which I suck at running. I'm barely going to pass. I have to run as hard as I possibly can. It's four o'clock in the morning. Zero times did I want to do a four mile time run?

Zero. And every time, and you do one a week, you do one four mile time run. Look, you do conditioning runs. You do all kinds of other running. Matter of fact, you run six miles a day just to go to, Get food and come back.

So without that those those those those numbers don't even count. You're just doing six miles a day. Yeah, but the four mile time run you know, look when you're running a chow it's a shuffle. You know, it's like you're kind of shuffling. Yeah. Sometimes you got to run a little faster when you're behind the power curve. So you got to try and catch back up, but never did I actually want to do a four mile time run at 3.30 in the morning. Freezing cold.

It's tired. sore but when they said go just go it's one of those things that you learn to just just I'm just gonna have to do this thing whether I want to do it or not doesn't freaking matter doesn't matter whether you want to do it or not so I think you learn that and you realize and another thing you realize that when you're done you realize how good it feels not one time did I get done with a four mile time run and not be happy that it was over except for one I failed one run I wasn't happy about that all the other times I was happy

pass the run cool get after it good job all the other times felt good about it so you also learn you learn the gratification that you get when you do something hard and then you can utilize that as mind fuel in the future

like I know that's going to suck right now but I'm going to get it done so that's what I think one of the many benefits of Def Reset is it allows you to learn how to shut your brain off and just go do the thing that you signed up for you signed up to do this shit you signed up for it you said I'm gonna do it okay we're gonna do it so we got the daily disciplines in place there's eight of them one of them says

getting up early I don't care if you get get up earlier than normal that's the first one get up earlier than normal and try and get up try if you can And look, some people got shift work. They got things going on in life. I get it. Sometimes you can't get up the same time every day. But as much as you can, you get up the same time every day. Get up earlier than you normally would.

Sun Su said, if you get to the battlefield first, you're going to win. So get to the battlefield first. That's what it is. Start your day earlier. Half an hour, maybe an hour earlier. And that's number one. Number two is once you get up, you can do some physical activity. And I don't really care what it is.

You still on your roadwork kick? Echo Charles? What's the roadwork status right now? What's the what's the repetition? What's the protocol? All day. Yeah. I don't mean I'm walking all day or nothing like that.

But it is actually I got back into running. I'm incorporating actual running. Yeah, every day in the morning. Yeah. First thing. How far? I don't go by distance. I go by time.

So anywhere minimum 40 minutes all the way up to an hour and five minutes. Why is the extra five minutes on there? That's just the longest I've ever done. on it that I can remember but usually it's minimum is 40 like if I'm rushed for time if I have something to do or something like this I'll cut it off at 40 20 there are 20 pack you know what's good too is sometimes if you're tight on time sprint you know even even like a I've got a little 500 500 yard course around my hood yeah and I'll do a couple of those I'll do like three or two to four of those. And if you're putting out, like you feel so good when you get done. If you're going

hard, you'll feel good when you get done. And it takes, to do three of them will take me like 10 minutes with one minute break in between. Yeah. The way you go, uh, you say like around your hood, let's say a lap. Yeah, yeah, yeah, yeah. Yeah, it's like a yard scenario. Yeah. Yeah. Yeah, that's good, man. It's not a sprint. It's a different energy system. You're right, you're right. But then what I'll do is sometimes I'll do that 500, but then I'll do some like little 40s. Yeah, yeah. 50s. I have another little spot. So I'll figure out how to make it work. But that's number two on this list is get after it. And when we say get after it, well, we're talking about some kind of physical exercise, some kind of physical activity. This is so clutch. It's so clutch to make you feel

good. It's just so good for you. It's so good to set you up for the rest of the day. It's so good to get the blood flow of the brain. It's so good to get your system moving. It's just going to set, It's going to set you up for success. 100%. And listen, if you're one of these people, because some people say, well, you know, it's better to lift in the afternoon.

You get, you're stronger. Yeah, cool. You can lift in the afternoon. Cool. But when you get up in the morning, you got to do something. Do something physical in the morning.

You go for a 45-minute stern walk with Echo Charles. Stern. Or you want to throw on a ruck and just go for a 30-minute little ruck. Do it. But do something. You want to do some yoga stretches? Get it done. Cool.

Cool. You want to do 100 burpees for time or 10 minutes of burpees? Cool. Do that. But we're waking up in the morning and regardless of what happens, we're going to do some physical activity. So that's the second thing. The third thing is prioritize and execute. This takes a little bit of prep and the way that you prep for a prioritized and execute is

you have to write down what the hell it is you're supposed to do the next day. You got to do it the night before. Don't try and catch up in the morning on figure out what you're supposed to do. No. Before you go to bed at night, you're gonna write down what it is you need to do the next day. What project you have to work on? What freaking junk drawer do you have to clean out?

What clothes do you need to get squared away? What paper do you need to write? What financial administrative thing do you need to do? What things you got to do tomorrow? What things do you have to do tomorrow? You write those things down. Maybe there's three of them. Maybe there's five of them.

You can have your daily things too. Like there's things you're doing every day. Now look, do you have to write down that you're going to brush your teeth? Do you have to check that box? You really don't need to do I write down work out in the morning? No, I don't write down work out in the morning. I mean, I know what I'm doing. I know it's happening.

Do I have to write down get dressed? No, we don't have to write down and get dressed. But there's things that are unique for that day. Those are the things that. Now, listen, if you're in the habit, If you're in the habit forming mode, write down the other things. Let's say you're not a toothbrusher. Let's say you're a person that, like, for whatever reason, you ain't brushing your teeth.

And your friends and family are like, bro, you got to start brushing them fangs. You know what I'm saying? You might be a person that needs to write that down until you form the habit. And that way you get the gratification of checking the box. Brushed fangs. Good. Check. Done.

So if you're not a person that has been waking up early, if you're not a person that has been working out in the morning, you might have to make a box for yourself to check. And that will help you. You'll get a little dopamine. And not the free freaking dopamine that you get from your reels. But real dopamine, because you did something good. So we're making little boxes to check. Little boxes to check. And we do have the boxes to check for the daily habits as well.

We got an app made by. J. Charles. Jay Charles. Michael Charles is brother. We got an app that you can track these things on. And we have a PDF that you can present. not whatever you want to do. But beyond the daily habits,

you've got to write down the tasks and the things that you need to get done every day. And then you're going to do them. That's number three. Real quick, you know how you don't write down workout on your thing. What do you mean? Or on your daily,

you know, prioritize it. You don't write workout, right? I don't write, wake up. You know what I mean? Yeah, because that's like a standing block of whatever.

Yeah. And you do a good word because you wake up at 4.30 or whatever. And even if you didn't work out at that time in that block, hypothetically, it's not like something would make its way into that. You know, it's not like you have some meeting at 430, you know. So it's kind of like just a standing block of thing. But I think that that's relevant because if you have a standing block or time frame, whatever blocked out in your schedule, whatever, even if it's later, like right before noon or something, like at 11. If it's a standing block, it's still kind of a way to indicate like, hey, this is my workout. This is where it is.

So I'm saying? Even if you don't have to necessarily check the box, but it has to be there. And I say this because I've always been the kind where I plan to work out at about this time. But if it doesn't happen, it's okay because it'll do, you know, it's pretty ambiguous. It's ambiguously scheduled, we'll say. But anytime where I did make it a point to like block it off specifically, it would, I don't think I've ever. failed to do a workout or like you know how like workout well I don't know if you ever get this but you know workouts get kind of like imposed upon and like watered down because it's like okay I'm trying to do this thing right and it's like oh when am I going to work out shoot maybe I should work out later blah blah blah and I'm like yeah and you know what I'll just do it right now then I can do it right now I'm like oh I'm pressed for this and that and then the workout gets cut short it's like this whole thing so I'm saying if you put it down to the bottom of the priority list or not on the priority list and then it's sort of just it's kind of take what you can get kind of a scenario you see what I'm saying but I don't I wanted to clarify for myself actually

how you do it um just to to like kind of prove or to establish that you you do have your workout blocked out there specifically yeah like it's happening at this time right up in the morning yeah yeah exactly right two things on that number one what you just said about like uh some kind of negotiation with yourself when I used to surf with stoner in the mornings and it's real easy like when if you're not if you're not if you don't surf surfing is while you're up on a wave and you're riding a wave is very very fun one of like the top five fun things in the world to do when you're not when you're getting ready and it's 5 40 in the morning It's cold.

You're putting your wet suit on. It's a pain they have to put your wet suit off. It's tighten it. Then you're going to have to get in the water. It's cold. It's miserable. Once you surf, you know, you got to like get your wet suit off and you got to get your board back in the car and everything's wet and it's just junk.

And you got to now you got to wash your wet. Like there's a whole bunch of other chores that go along with surfing and not and chores that are not fun. Yeah. So you would be surprised at the amount of times when a group of people show up to surf and they negotiate out of it. There's actually funny videos on the internet of, you know, guys saying, well, let's check. You know what, it doesn't look too good here. Let's check this spot.

And they go to that spot. You know, it looks like the wind's picked up a little bit. Let's go to this other spot. Hey, it looks like the wind. The tide's dropping too fast here. Let's go to this other spot. I don't know if it's going to be good anymore. Let's go get some breakfast.

Yeah, and so I didn't like that. I don't like that thing. I don't like that deal. Like if we're gonna go surfing, we shouldn't be able to like talk ourselves out of it. So Stoner and I came up with a rule that when we met to surf, we were either gonna surf or we were gonna swim around the pier, which is a total pain in the house.

Like that's, the worst day of surfing is still better than swimming around the pier. So we made that deal like hey if we're not gonna surf we'll just swim around the pier No big deal. Hey you know what since we're here got our wetsuits we'll put them on we'll swim around the pier if we don't want to go surfing if we allegedly don't really want to go surfing Then we'll just swim around the pier number of times we swam around the pier zero Because we always put our suits on and just freaking paddled out because that's what you should be doing So that's number one the other thing I want to mention about prioritizing execute is You know when we teach prioritized and execute we teach we teach

what is the biggest problem that you have or what is going to give you the biggest return on investment and focus on that thing first once that priority is taken care of you can go on the next one and so on down the line here's here's what I want to concert want people to concentrate on for death reset instead of doing the most immediate problem or focusing on the the most immediate problem first thing instead get the strategic things done first, meaning a project that you have that's going to take you a hundred hours to get done, but you have another project that's due tomorrow. It's going to take three hours. Instead of doing the three-hour project first, do one hour or 45 minutes of the hundred hour project first. Because the strategic things, if you do them first, they will get done eventually. and if you don't do them first, they will never get done.

And by the way, this is why working out is the first thing, because there's nothing more strategically important in your life than your health. Nothing. I don't care what it is. There's nothing more important strategically in your life than your health. Now, look, if you want to say your family's health, your kids' health, obviously that's a bigger priority. We would sacrifice our own health for our family's health. But when we look at what we have to get done, the biggest strategic impact we have is to be healthy.

Because we can't support our family, we can't do our job, we can't do anything if we're not healthy. So that's why we work out first thing in the morning. That's the real obvious example. But if you have a project or a goal that's going to take you 200 hours to get to, maybe you're writing a book. Maybe you're trying to figure out how to design something for your house. Maybe you're figuring out a new project that you want to work on. Whatever that thing is, do that thing first. Like, for instance, when I'm writing a book,

sometimes I even write before I work out. I'll wake up and do 40 minutes hardcore writing and then I'll go work out. But I'll do an hour hardcore writing and then I'll go work out because then also you get the mental and then you get to do something physical and then you do something mentally

and do something physical again. So prioritize that way during death reset. Do things strategic, do the big strategic, goals that you have first like let's say you got to oh you want to clean your garage how long it's going to take you to clean your garage it's going to take you probably 20 hours right you got a bunch of stuff in the rafters you got this other bags full of shit it's just a big disaster so instead of saying okay well i'll do this whole thing on saturday but then on saturday you're kind of like well you know i've actually got a got the kids got a wrestling tournament blah blah blah blah and i'm not going to do it

blah, blah, blah. Instead, you go, okay, I've got, I'm gonna get the, part of the deaf reset is me cleaning my garage. Okay, cool. I'm gonna, this one shelf. This gonna take me one hour to get this one shelf. Do that first. Work out, clean that shelf, and then carry on

the rest of your day. Look up in 20 days, 20 hours is done, you got the job done. So that's what we're doing. Do your strategic things first. And that's your prioritizing execute. That's number three. Number four habit is hydrate, drink water.

We don't drink enough water. During deference, I always pound like a liter of water before I eat each meal. Yeah. Just to like get it done. We're hydrating. We're obviously, we're eating clean fuel. So get your steak together. Get your meal prep on.

If you need to get your meal prep on, make sure you're stocked up on milk. Have you had fruity cereal yet? Yes, it did. It's so good. It's, you know, when something lands with, like I always say, You're gonna, uh, no one knows what the public likes except for the public, but the fruity cereal is hitting and people are just, it's berserker. Yeah.

I understand. It's so good. Yeah. It was so, you know, and I've said this before where, where part, a big part of the true story is how the kids feel about it. Cause if you give. Yeah. For one time, Pete, this was, this was right when Warrior Kid Mulk came out and Pete asked my

daughter. Oh yeah. You drink Warrior Kid Moll. She goes, yeah, she's like, oh, he's like, oh, yeah, you like, oh, yeah, she goes, no, not. Oh, that was the old malk. Yeah, yeah, the original work. Yeah, yeah. And she's like, oh, not really.

People was like, oh, damn, you know. They will tell you the truth. The point is exactly right. If a kid doesn't like it, he's not going to pretend he likes it because he's signed up, you know, fired up for the for the whole cause or whatever. No, not at all, bro. He just won't drink it. Like, oh, no, thanks.

Or what I, you know. So when I tasted it, my son was with me the other day when I was down here. And so, yeah, we went over there and Carrie's like, oh yeah, bro, we got this new flavor. I'm like, okay, cool. And then so, of course, my son, he's like, fired up to be part of the thing, you know? So he's like, let me taste it first.

So I'm like, cool. He tastes it. Oh, that's good. So, okay, so I'm like, cool. You know, he likes it. And, of course, I taste it. I like it. Surprisingly, I liked it because I'm like,

and I was explaining this to carry. You know, like, when you eat cereal as a kid, well, actually, we'll say, like, as an adult, we'll say. And then, like, you're done with a cereal, and you just have that cereal milk. in there. That's what it is, dude. But here's a thing.

As an adult, there's a part, I don't know, maybe I'm alone on this, but there was a part of me that's like, what I'm going to just pound this freaking milk, this sugar. You had hesitation on that? No, because it was like kind of, it seemed kind of gross to me. Like me just picking up the, oh, I did it every single time because there was like, because it tasted really good. It just seemed like a gross little scene. You see what I'm saying? Anyway, but yeah. That's a weird OCD complex you have.

Is it? Probably lifting up bowls and. No, no problem. I used to drink, when I used to eat mint chocolate chip ice cream all the time, I would straight lick those bowls, but straight like just get down to just get in there. Yeah, and I dig it. Okay, so no, no, that's good to know. I thought I didn't know that I was alone on that one, but they, that was my, that was real.

So I'm like, so what? I'm going to do like a flay. So I was hesitant. See what I'm saying? I'm like, really like, how's this going to land? It could be super good, but it could be kind of weird. But I drank it was freaking good. I was like, oh, damn, this is like surprisingly good.

So anyway, back to my kids. So Carrie gives me a few of them to take home. You know, I was like, oh, can I get some whatever? And my son wanted one too. So I take it home. And my son is evangelizing for this thing. He's like, I can't wait for his sister to come home. I can't wait for her to get home.

Right when she comes, he's like, taste this, taste this, taste this. Now, you think like, oh, that's not a big deal. That is a big deal. For a kid to start evangelizing about how good something is, bro, that's like candy level. You see what I'm saying? Like if kids like candy or whatever tastes, it's like that level. See what I'm saying?

So, oh yeah. Fruity, what's it called? Fruity cereal. You know what else is interesting is they nailed the color of the bottle. Yeah. Because it's like a, it's like a blue. It's a blue color, which can be a little strange looking, right?

Because you don't think when you think of like, what food do you, does a person eat that's blue? Like maybe blueberries, but they're like blackish. Right, right. You know? So there's not many blue things. It kind of looks like a, weird color, but they nailed this color.

It looks good in the bottle. It looks appetizing. Yeah, it looks appetizing. Exactly. Thank you. So clean fuel, get yourself some fruity cereal or whatever mold flavor you want. And do you get your meal prep on? Just be ready.

And then, because the next one is also no sugar-coated lies, right? So during death reset, we are just verboten on the sugar-coated lies. And what you have to do, quite frankly, is you got to get that trash out of your house. You have to do it like what day after Christmas. They call it Boxing Day in England. Day after Christmas, man, this stuff's got to start packing up getting out of there. You got to get it out of there.

Don't give yourself the temptation. Just get out of there. Just get out of the house. No trash. Because we're having no sugar-coated lies during January. Period. End of story. Period.

End of story. I had some sugar-coated lies, though, recently. Okay. You ever had, you're familiar with chocolate. covered macadamia nuts yeah i got busy with some of those bro you got to be careful bro that's because there's like there's levels of the negative impact of certain things you know like the sugar in and of itself that's one level and then there's the uh what it calls calorie surplus scenario right so if you're trying to like if you're kind of if you're if you're trying if you're

on a cut put it that way bro like a chocolate covered macadamian nuts is is gonna is gonna jam me what what if you're not on a cut oh if you're on a bulk dirty bulk all day macadamia nuts have you ever have you ever manually adjusted to dirty bulk due to the presence of chocolate cover macadamia nuts switched it up no it's i grew up in koi on kai so macadamian nuts are very common yeah but i do like them a lot but i learned early on in my fitness journey that macadamia nuts are super calorie dense yeah fat but then when you wrap them in chocolate right yeah it's even worse yeah they're good but you got to watch out i don't know what you're what the limit would be for me eating those things.

Like, I don't know. I understand. It could be, it could get wild. Luckily, they're so good, so rich. Yeah. You know, then you have them, you're like, it's pretty gratifying. Yeah.

So I guess maybe I, even though they taste really good, I don't know that I would sit there and just, you know, go unlimited on them. Yeah. They're very rich. Yeah, it feels like you'd hit the wall kind of early compared to like, uh, what, like a, you know what? There's certain things that you just can't.

Can't stop. Like potato chips. Yeah. Get those things out of your house. Yeah. Bro, those things are just so bad. Yeah. Just salt.

They just taste good. And I've, lately I realize I have a craving for salt more than anything else. So I try and drink more hydrate because it helps replace that salt. That helps. But then I'll, then what I also will do is sunflower seeds. You know, like salty black pepper, crack pepper or something like this, sunflowersers. Because they gratify the, the taste. The desire for salt.

Yeah, yeah. So, me, you know, because I run or whatever, I'm sweating. I sweat a lot, as you know, and so you need some salt. So I get to hydrate. I'll do double packs of hydrate, just like one, one glass, but I'll put two packs of hydrate in there. And that's good. Yeah. So.

With that, you ever had raw macadamia before? Yeah, I have. And I need. You're not down? I need, like, that salt just offsets it very nicely. Yeah. Fuck, I've always like the rock. Quite, they grow them everywhere.

So you pick them and you like crack them with the arrow out. That's the best. But yeah, you got to slow down with that. Gotta go easy on the macadamia nuts. You do. But you can have some, you know,

as our people say from first in, first in nutrition. You can eat everything. Anything. Anything you just can't eat everything. Yeah. So, get you dialed there.

If it falls within the macros, it's actually good. It's a good source of fat for sure. But it'll start. coloring outside the lines of those macros real quick. You keep indulging. Did you make that up right there? Outside the lines, coloring outside the lines of the macros?

Yeah, man. The Swiss. So, deaf reset, no sugar code of lies. Period. End of story. That's what we're doing. Number seven, back to the book. You're going to read or you're going to write every day.

Read or write. I recommend a little bit of both, actually. Yeah. And listen, you don't need to, sometimes people think that they see reading. They think of one hour block. You don't need to read for an hour. You can read for six minutes. You can get awesome benefits reading for six minutes.

And if you set the low bar, like, hey, I'm going to read for seven minutes. I'm going to read for 10 minutes. Whatever it is, I'm going to write for 10 minutes. Hey, here's something I've been recommending to people, especially young people. Dude, write down what you did today. Just write down what you did today. I never did that. I never did that.

I have a couple, like, things that I wrote when I was a young kid. And we were all trying to be cool, trying to be Henry Rollins, like writing down books and writing down, like cool stuff about the, you know, being a 14-year-old with angst and anger. I wrote all that shit down. I have some pretty disturbing writings for back of the day.

But, man, I look back, like, especially being in the military, you look back and you're like, dude, if I wish I would have just written down just what I did today, even if it said, you know, September, 19th

Went parachuting Did four jumps Uh landed hard on my last one But had a good day. Even if I just wrote that man, I'd be so stoked. But instead it's just one big blur.

Yeah. And I don't remember the four jumps on September 19th or whatever else. Yeah. And so if you can, just write down what you did. And do a little time. It's also a good little time audit.

It's a good little time on it. Like, what did you get done today? So, right, you can go deep in that, that, like, right. Okay, so I told you this before where my mom sent me, like, this thing that I wrote when I was in elementary school. It was like, it seemed like it was my punishment that I had to write down what I did because I abandoned my brother down in town or something like that. But I remember, I vaguely remember the scenario, but how much of your life is lost? lost just because you know because obviously we're not remembering every little thing you know but how much of your life is lost to that that whole just haze of forgetting irrelevance kind of

and what sucks is i bet if we did some memory research if you have one little anchor yeah it'll just you can build the framework around what happened that day oh yeah and if you don't have any anchor then it's just literally gone so i think this might not be anything new but you know i'm just thinking you're talking in a lot of like creativity and I don't mean like just you know traditional creativity I mean anything like decisions moving forward and stuff like that could be better kind of realized if you're in touch with that kind of stuff I feel like yeah you know how like even if you just like journaling right you know they say journal but I've never really gone into the depth of why journaling is so or allegedly is so good that.

You know, but it starts to make sense when you think about it because if even even if you can reflect on it every year we'll just reflect on a little bit. You get reminded, hey, you were thinking this way. Now you kind of think this way. How different is it? And what are you going to do with that gain of like knowledge or ways of thinking and all this other stuff? So you can make these decisions going, you know, certain decisions going forward. Yep. Did you see, did you look at a crazy Joe Clayburn's journals from Ramadi at all? No, he was reading a little bit of it. I mean, he has little drawings in there, little maps, little cutouts, like, it is freaking awesome.

It is just so awesome, and I have nothing like that. I have, I used to carry like a little notebook with me in Ramadi, and I have the notes. And generally the notes are around the operations we were conducting. The operations that we conducted had numbers. We numbered the operations that we were conducting. So they'd be like RAM, which stood for Ramadi, like RAM, two, three,

and then RAM 240 and then RAM 241. They were all numbered. And so in these books I probably had four or five of them while I was there. It will just say like RAM

118 and then I'll have like my commander's intent because I'd be making notes as like Leif or Seth or someone was briefing what they were going to do and I'd like make some notes like hey watch out for this

make sure you do this connect with these guys first. So it's it's but like those those little notes are sort of sometimes they're enough to give me a little bit of like an anchor of like oh yeah i remember that oh yeah i remember telling those guys that oh yeah we were going on and up and and it was like supposedly friendly security guards and it was like in my notes were like do not you know kill anyone with an AK-47 because they have friendly security guards it's like a big deal but like you know that little anchor yeah i remember that remember that I remember that happening.

So, yeah, just writing down enough to give you reflection and give you a framework to have your memories is so important. I wish I would have done that my whole life. I didn't do it. You ever go to like, I don't know, like an old friend's house or something like that? And then they have these, they have pictures. And I'm not saying like, you know, nowadays everyone has pictures in their phone and stuff. I mean like old school, you know, developed pictures from Kodak or whatever.

And they're like, so in college, I used to always have this disposable camera. I'd always have one. Just, yeah, it's kind of random. So, and I'd just be taking, you know, a little, take selfies with people and all this stuff before selfies was a thing. Oh, geez. By the way. Oh, yeah.

And, you know, I'd develop them and stuff like that. And so they're just little snapshots of random times, you know, like, or whatever. So if you go to like an old friend's house and they have something like that, you're like, oh, wait a second. I never thought about this moment ever until right now. And it's a snapshot. It's a picture. So now these journals, basically that's what it does, but it's a snapshot in your own mind.

You know what I'm saying? And I'll brother them every. Yeah, bro, I think there's a lot that can come from that. So that's what we're doing. Like write things down, read, read 10 minutes, read 15 minutes, write at a minimum. Write down what you got done that day. And what you just, what, not even what you got done. I'm going to make like a like a task, but just write down, here's what I did today.

And that's what we're doing. Back to the book. And then the last one is remember. And you could, you could probably flex some of this into your writing as well. But like, hey, what are you? Who are you remembering? What are you remembering? You know, a little bit of gratitude for the people that came before you and made sacrifices

to get you where you are. important and reflect on what you've been through. So that's the last thing. And these are the daily disciplines that we're doing during death reset to make sure we're not wasting time, to make sure we're doing what we should be doing. And like I said, we got some cool tools to help with this. We got the, we got the Jade Charles app, hell yeah, which is looking good, always. We got and we have so that's like an online tracker and I'm on there. There's a ton of people on there putting in when you get stuff done.

Then we have a PDF habit tracker that you can print out as well. We got we got some things on the web, some community connection activity. We got like a thing on Instagram. I think it's called a channel. A channel on Instagram for Def Reset. Oh, you're like a broad. It's called Broadcast, right? Yeah, something like that.

I'll put out some word on what that is. I made a workout for each day. Yeah, okay. All right. The workouts are scalable. Like, they're simple. They're not easy, but they're simple. They're scalable.

Like, doesn't matter who you are. You can get them done. They're relatively quick. Like, you could probably do these as your early morning PT, regardless of how much time you have. Right now, I've written the first 15. There's no equipment needed for the first 15, but I think I'm going to add some kind of pull-up activity for the second 15. So if you're listening this right now and you're doing deaf reset, get a pair of rings or a pull-up bar.

You can get a pull-a bar from Home Depot or Lowe's or Ace Hardware. You just need a piece of pipe. That's what you need. One inch and a half or a two-inch piece of pipe. And you drill some holes in it, put some 550 cord through it. You can hang it in a tree. we get some one inch tubular nylon wrap it around that thing

hanging in a tree hanging it from your rafters in your garage it's not hard or you can get a set of rings you get a set of rings from just about anywhere Rogue fitness they make some good rings so get yourself some wood rings

by the way get wood rings because you get plastic rings or metal rings sweat it's not ideal get wood rings do you have off the top of your head you know okay because pulling pulling exercises is way harder to do it make shift yeah compared to pushing like there's pushups you put your feet up on the chair you pushups handstand pushups cups you can do dips between chairs like there's all kinds of ways to do push yep and legs

obviously squatting like you can do even if you do pistols like one leg it squats yeah that's like a legit load for most people oh yeah lunges there's like the whole split jump Yeah, Bulgarian split squaws. What are we doing? Let's go. Legs easy. Push-ups, easy. You know, the pull-ups.

Pools. Any pulling exercise, really, that's like you kind of got a, do you, what's your, I mean, okay, so the most, the one, the effective one that I figured out was I had to bring rings, A, that's already a thing compared to like a push-up scenario. And then I had to hang them in a spot that could hold them, which was on this condo I was staying in. It had like a, what do you call them the rafter? the beam, you know, and it was strong. So I managed to, but it's not always there.

I mean, what's the, is there any other hack protocols that, you know, you know, you know, scaffolding. So you go out into the, if you're in an urban environment, there's construction somewhere, there's some scaffolding. I've, I've done many pull-up workouts in New York City on random scaffolding for this exact reason. There are some little mini rings that you can get. Yeah, yeah.

Like half rings. I have a pair of those. Yeah, they're like smaller. But you can kind of hang those anywhere. Parking garages, I hate to say it, because I don't want anyone to get in trouble, but parking garages, they have sprinkler systems. So the sprinkler systems have pipes, the pipes.

Be careful. Yeah, be careful. But sometimes fire escapes, if they have metal railings, you can sometimes hook your, whatever, you know, your rings or whatever you have with you onto those, and you can kind of do some,

you know, some pull-ups in a fire escapes here and pretty much people stay away from those things. Another thing you can do is, is like you can put your towel. You can put a towel through the door. You can kind of hang that thing and you can do some kind of pull-up variety on that. Hotel gyms, well, sometimes they don't have a pull-up bar, but they've got some metal apparatus that you can hang off of. Another thing you can do is go to a school park, you know, or a park, you know, in New York City. you can go to Thompson Square Park or whatever. Just like there's a bunch of parks.

You can go and you can find a kid's monkey bar thing and you're good to go. So there are ways to make it happen, but it is definitely the, that's why I always say the first thing you need to get when it comes to fitness is something to pull-ups on. And rings makes that easier because rings are like self-contained. And by the way, when you get rings,

now you can also do push-ups. Now you can do dips. So rings are a very, awesome tool to utilize and and you should get some. So we got we got the I put together workouts and I'll do some some workouts with the with the rings for the second half there or pull up bar or whatever We got some some some clap not just video stuff. We got some Partinent information about all this that we're putting out there and and and also on top of all this To try and spread the word and to try and give people some

some quantifiable things to chase it's good to have quantifiable things to chase we're giving away some stuff we're giving away some stuff from Eschlaon Front giving away some stuff from Origin giving away some stuff from Yetti giving away some stuff from Ornix or Soorinix and then Roka and then

Go Rock so we got some cool stuff that we're giving away as well so and by the way one of the last thing that we're given away which is kind of dope we're giving away an all expense paid trip to San Diego, California to go to the Eschlon Frontmuster and hit Victory MMA, Jim, with me and probably go get a steak or something too.

Or at least drink a fruity cereal milk. What up? So that's what we're doing. That's the Def Reset. We're getting after it. We are not wasting time. So you want to join us on that. Go to TheDeafreset.com and get on the path.

I will see you there. The path is not easy. The path is hard. That's what we're doing. Don't waste your time. If you need some clean fuel, check out joccofuel.com. If you need some training gear, check out origin, USA.com. If you need something dope to represent while you're on the path,

check out jocco store.com. If you need a book to read, check out Dave Burke's book. You need to lead. Check out. Put your legs on. by Rob Jones. Check out things my brother said. If you got kids,

check out things my brother used to say by Ryan Mannion. Awesome book. I've written a bunch of kids' books too. By the way, you can do death-free set with your kid. Yeah. Kid-friendly.

Yeah. Kid-friendly. Also, we have a leadership consulting company. It's called Ashlawnfront. Go to ashlandfront.com. If you want to learn about leadership, You need help with leadership. You need help inside your organization with leadership.

Then check that out. Aisselaumfront.com. We got events going all the time. We just did an event down in Florida. It's called the muster. The next muster is in April. And the muster sells out. And people always, we post when it sells out.

And then we have a hundred more people say, hey, we missed it. Do you have any more seats? And we're like, no, there's a fire code. So if you want to come to the muster, Then just go to Eschonfront.com and sign up. If you need help inside your organization, we have a whole team of leadership consultants that will come out and help you with leadership.

Also, we have extremeownership.com, and that is online training. So you can check that as well. If you want to get some steak for what you got going on, go to primalbeef.com or go to Colorado Craft Beef. com and that way you can get your food prep done eat some steak what should you could call it the deaf reset or maybe you just call it the deaf restake and just eat steak every day that's what we're

doing also if you want to help service members active and retired you want to help other families you want help out gold star families check out mark lee's mom mama lee she's got an amazing charity organization helps so many veterans is helped many friends of mine. It is a great thing that she does. And if you want to help out or you want to donate, go to America's mighty warriors.org. Also check out heroes and horses.org. And finally, Jimmy May's organization beyond the brotherhood.org. If you want to connect with us on the interwebs, you can check out jocco.com. You can also find us on social media. I'm at Jocco We're like echo is that echo Charles.

Be careful because you are not, it's not a fair fight when you go on there. There is an attack on your senses. There's an attack on your primal dopamine system to get you to stay on there. Don't fall for it. Watch out for the algorithm. It's a monster. Also, thanks to our soldiers, sailors, airmen, and Marines who are standing post around the world right now, protecting our freedom and protecting our way of life.

we are grateful for your service and sacrifice. Also, thanks to our police law enforcement, firefighters, paramedics, EMTs, dispatchers, correctional officers, border patrol, secret service, as well as all other first responders. Thanks for standing post here at home and protecting us from evil. And for everyone else out there,

the clock is ticking. And you've heard me say that before. And every breath is another second gone. And no matter what you do, and no matter how bad you want, you will not get one more minute or even one more second.

So do not waste your time. And instead, get up, get out, and get after it. And that's all we've got for tonight. And until next time, Zeko and Jock. Out.