Jocko Podcast - Jocko Underground: How to Deal with A World Full Of Snowflakes and Wimps

Episode Date: September 2, 2024

>Join Jocko Underground<I'm crushing life, but I'm always tired. What to do?Sometimes you as a leader, are not at fault.Living with loss and tragedy. I was chosen, but those who weren't are upset. How to deal with this. I grew up and became a tough person. How to deal with a world of snowflakes and wimps. Support this podcast at — https://redcircle.com/jocko-podcast/exclusive-content

This is the Jocko Underground podcast, number 137, sitting here with Echo Charles. We have out of the gate a question that I think you will be able to provide some guidance on as well. Echo Charles, go. Some insight. Oh, hello, Jocko. I'm 26 years old. I train Jiu-Jitsu five days a week. Try to weight lift four days a week.

And I also stack intense physical therapy exercises two days a week for my knee as a part of rehab for my ACL surgery. lately I've noticed that my energy is through the toilet down the toilet in the toilet to the point where I'm so tired I will fall asleep in the middle of the day after work I work full time by the way a nap for and I nap for hours I have sometimes missed workouts in PT and had to stack them on to the next day throwing off my routine these naps also screw my sleep schedule to where I go to bed at one or two a.m. My Garmin watch gives me a morning report, which often says I have poor recovery, low sleep, score, and low body battery.

I'm not a morning person, so the 5 a.m. lifting ain't happening, brother. Also, I train Jiu-Jitsu 7 p.m. to 9 p.m. I don't get to bed until 11 p.m. or so. Any tips I can do to improve sleep recovery and have more energy throughout the day. Also, I threw in my workout routine to see if you think I should change anything as well. So workout routine that he throws in. Monday, he just does physical therapy and BJJ. Tuesday, he's got his whole workout here from incline bench, dumbbell bench, press, dips to failure, tricep extensions, three sets of 15.

I had to look up RP rate of perceived exertion. It's like how hard you're working, one out of ten. So he's kind of telling you he's doing these things at level eight, level eight, level nine, level nine, then 30 minutes of cardio. Wednesday, he just does BJJ. Thursday he kind of has a deadlift row back kind of scenario with also 30 minutes of cardio Friday he does the PT physical therapy and jiu jitzu Saturday does like a like a I guess maybe this would be a military press

yeah yeah well I think it's just like a shoulder day right lat where he says yeah it's shoulder day Sunday, squat day, get some. And he also does BJJ on Saturday and Sunday. So he lays that out for us. Why are you tired? Why is he tired is the question? I just kind of broke it down a couple different ways. It seems like, you know, if you're doing a lot of stuff to failure every single day,

you don't always need to do stuff to failure. And if you're doing stuff to failure all the time, you can get worn out and maybe more tired than you need to be. Maybe also doing 30 minutes of cardio versus doing some sprint activities. Some shorter sprint activities might save you some energy and gain you some energy. The first thing that I actually thought of was not the workout. I thought like, what are you eating? Unfortunately, he doesn't have any list of what he's eating in here.

And look, everyone's different. But maybe you're taking in too much sugar. Maybe you're taking in and your body doesn't react well to sugar. Because there's some people, dude, I know. guys that drank five Coca-Cola, six Coca-Cola, seven Coca-Cola a day. You know what I mean? They weren't tired. I've also known people that died of diabetes from that, right?

So it's a problem. But, you know, I would do some kind of elimination iterations, you know, where you eliminate some of these things from your diet and see how you feel. Maybe get rid of sugar. Maybe get rid of the big carbs. Maybe get rid of dairy. Just try it. Like, see what, don't, don't try, you know, try no dairy for two weeks.

Try no sugar for two weeks. Try no carbs for two weeks. Try no caffeine for two weeks, right? So I would try and check out. And this is, by the way, if you're just eating junk right now, you're going to be tired. A donut will make you tired. Yeah. A coffee cake.

Coffee cake. Coffee cake will make you tired. A piece of pizza will make you tired. If you have a piece of pizza three days in a row, you're just going to be tired. If you have donuts and pizza, you're going to be tired. If you're eating cleaned, you're going to be less tired. No doubt 100%. You might fall victim to I get a sugar rush when I have a donut that lasts for an hour.

And you might fall victim to that. And you get put in that repeat cycle. By the end of the day, you're trash. So what's going on there? We need to check the diet. Sleep activities, right? Sleep, what's going on? Are you waking up at the same time every day?

You didn't mention when you go to sleep. Well, no, you mention when you go to sleep. you don't mention when you wake up. So how many hours of sleep are you getting? Because if your body needs seven and a half hours of sleep and you're giving it five and a half hours of sleep, you're going to be tired. If your body needs eight hours of sleep

and you're giving it four hours sleep, you're going to be tired. If your body needs six hours of sleep and you're giving it five hours of sleep, you're going to be tired. So try and go to sleep at the same time every day. Try and wake up at the same time every day. I understand the nap thing.

If you take a two-hour nap, for me, that's not a nap. bro yeah that's going to sleep if I take a two-hour nap I'm not going to sleep until one o'clock in the morning now my whole sleep schedule is messed up try shorter naps try the classic discipline equals freedom field manual instruction on a power nap elevate your feet above your heart so lay on the floor put your feet on a bed or on your couch or on a chair set your alarm for eight minutes if you're really tired you'll fall asleep and you'll wake up totally refreshing and won't mess up your sleep scheduled night just something to try

what's happening with your recovery scenario? You know, like, what are you doing to recover? Like, I hope you're getting a good protein. This could be, I should have mentioned that in your diet scenario. Are you getting enough protein? Some people talking to, when people actually start tracking their macros, sometimes people are like, oh, I was only getting 70 grams of protein a day. Yeah.

Right? That's not good. If you, you're going to be tired if your body doesn't have the materials that it needs to rebuild. So check that. recovery what can you do to help recover what are you doing with a stretch what are you doing can is there a sauna at your gym you can jump in the sauna is there a cold bath you can get into is there some you know nice what do they call those active rest scenarios do you have the do you have the bike at your house that you can jump on and give yourself 20 minutes of just cool down just relaxing

are you going outside and and that's another thing like are you going outside and breathing air of the planet Earth, or are you not doing that? Because if you're sitting in a room and you don't have natural light, get up and go outside. Going outside makes you feel good. So think about that as part of your recovery.

And then rest. Dude, some people take one day off completely a week. Some people take two days off completely a week. Some people take two days off completely. a week where they do nothing. Maybe look at that. Maybe you need that Sunday where you sleep in,

you get all kinds of rest, you don't go and train. Oh, another note I made was, are you training jiu-jitsu? Are you a white belt that every time you're going into the gym, you're training and exerting every single muscle

in your body for the 40-minute open map? Yeah. Because that's unsustainable. Well, it's sustainable. I did it, but you're tired? Or are you a purple belt that can go in there and roll for 40 minutes and it's good? So that's probably another primary thing to check is how hard are these BJJ days for you? What belt are you?

What relaxation slash exertion level are you putting out? But, you know, maybe you've got to schedule a day of rest, homie, a full day of rest. Talk to anybody that's competitive and they're going to rest that body. at some point. And then the other thing is you might have some kind of a physiological problem, right? You might have some kind of thyroid deal. You might have type two diabetes risk. You might have sleep apnea where you're not getting good sleep.

So that could be going on. And also speaking of sleep, you're wearing your garment thing. I don't, you know, I've never used one of the, what are they called? Wearable things. Yeah. But talking to JP about it, he stopped wearing it. So that is a little. excerpt of what we are doing on the jaco underground podcast so if you want to continue to listen

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