Jocko Podcast
Hosted by Jocko Willink
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Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.
Def Reset 2025. This is a public service announcement. You know what that is?
Yeah.
I was thinking of if you put the, you know, the emergency broadcast system?
Yes, I do.
That used to go when there was a rainstorm or something. Or in Hawaii, maybe you had a tsunami coming.
First of every month is a test, by the way, in Hawaii, on Kauai, anyway.
Okay.
You get the, yeah.
Yeah, sure. So I was thinking, maybe lead this thing off with that. So if you decide to do that in post?
Right.
Understood. But hey, here's what's going on. You know, we have the new year coming. And in the new year, we're going to get stronger, we're going to get smarter, we're going to get faster, we're going to get healthier. And we're going to get better. Listen, you ever, you work out solo at this time?
Yes, sir.
At what junction in your life, like when you were working with Squatty?
Squatty Lewis.
Squatty Lewis, The Ledge. You were at Workout Partners, right?
Yep, 100%.
I had a, I had a workout partner for two straight platoons. And same thing, like it was just so good to go.
Oh, yeah.
So good to go. So it's good to have someone that you're going to work out with. And it's good to have someone if you're going to try and get better, someone to do it with. So that's what we're doing. We're doing this thing. It's called the Def Reset. Discipline equals freedom. Reset. A little protocol to get back in your life. And here's the thing, listen, you get, you get off track. You ever go in the open ocean?
On a boat?
Boat, sure.
On a paddleboard?
Paddleboard.
Have you ever been so far out that you can't see the land anymore?
No.
Okay, okay. You can drift off course, right? And you have to wait till you get something, unless you have GPS. We eventually got GPS, but you can drift off course. You don't want to drift off course. So you need to shoot a resection.
Shoot some, some terrain features so you know where you are.
Otherwise you could drift off path. And so this is a little protocol that we do. Death reset to get us back on path. And it's a, it's kind of cool. It's a little team. We have a good team we put together for it. So some of the things we're working on, we want to get smarter. So we have Echelon Front. We, we do, we put together some leadership. Courses, classes. To learn and think about. Uh, we have. Train Hard, which is Jason Kalipa's company. And Jason Kalipa. He's kind of got a lot of things going on because he's. He won CrossFit Games. But he's also, he's a brown belch in Jiu Jitsu.
He's doing the tactical games right now, shooting. He's shooting bow and arrow. He's doing everything. So, but he, but one of his main focuses is working out. So he's put together a bunch of. Guided workouts. And then Jocko Fuel. We got that going on as well. So like the three of us. Companies together. Uh, and by the way, it's just, it's just a free thing. Free guided workouts from Jason Kalipa. We got. Ashley, Ashley Freeman from Jocko Fuel. She's giving out like nutritional guidance because she was a, she's like a master of science and in health and human physiology. And she works at Jocko Fuel, but she's, you know, advising. How to eat clean. And she, she's squared away. She's awesome. So that's what we got going on. And then like I said, Echelon Front. So.
We put all this stuff into an app.
And the app, you'll have access to this, to these courses, to these classes and everything. And then. You'll be able to track your daily discipline. Which is sort of the, that's. The crux. So. Eight. Daily habits of discipline. And there's kind of nine. I have nine and I want you to have nine. I want all of us to have nine. But we only, we have eight. I'll tell you about out of the gate and then I'll give you, then I'll give you the ninth. So the eight are pretty straightforward. Up before the enemy. So you're going to get up early. People say, how early do you have to get up? Get up early enough in the morning so you can do some kind of physical activity in the morning.
Now, listen, if you're a person that lifts and that's your main jam and you like to lift and it's your preferred life is to lift at night or in the afternoon.
That doesn't mean you have to switch your workout program, but you need to get up early enough that you can do, you know, uh, 20 minutes worth of stretching or you can do uh, uh, 20 minutes worth of cardio or you can do some, you know, since I'm saying, so you're going to get up early enough. If every day you get up at seven o'clock in the morning and then you're, you're doing def reset, but you're a lifter and you lift every night after dinner. That's your thing. You've, that's when you feel strongest. You lift at eight o'clock at night. You don't need to change that. You do need to get up. What? Half an hour early. So you can do 20 minutes of stretching, cardio, something. Mobility, dexterity, something. So that's how, so you're going to get up, get up early.
You are going to then get after it. Whatever that physical thing you're going to do, you're going to do it. You can do it every day. That's number two. So it's up early, get after it, PT. The third one is prioritize next to you. What does this mean? This means you're going to write down what you're supposed to do in the day. So before you go to bed at night, you're going to write down what you're supposed to do tomorrow. And then you're going to do those things. You're going to check the boxes. I was a box checker. It was a big time when I was in the Zill teams. I was, I still, I still do it, but not as much. Man, I was a box checker. If I put a box in front of something, I was like an uh, uh, OCD to go and do it. So I could check the box.
Very helpful um, thing because it's kind of like, it's kind of like a version of gamification a little bit.
Fully, fully. I wonder if you get dopamine from checking a box?
I feel dopamine by checking a box or what, you know, the whole box being in front of you and yeah, you check one. You want to freak. Oh, let me get that next one. Yeah, yeah, fully. It's very effective.
So that's what we're going to do. Write down what you're supposed to do. That's, that's the number three prioritize next to you. Number four, hydrate or die. So we're drinking water. How much water? Look, different people have to drink different amounts of water. There's ways you can tell if you're drinking enough. But here's the thing, we tend not to drink enough water. That's just a tendency that humans have. So we're gonna drink water, drink it before the meals, right? Drink it as needed throughout the day. There was some guidelines out there, some one guideline that was uh, half your body weight in pounds,
ounces of water. So if you weigh 200 pounds, you're gonna drink 100 ounces of water a day. The, I saw some things that said that was low, but it also depends on your activity. So you're gonna figure out what hydrated means to you and you're gonna do it.
And then the next two are pretty straightforward. Clean fuel. You're gonna, you're gonna get clean fuel. You know, you're gonna eat this stuff that's on the perimeter of the, of the grocery store.
Yep.
Right? The perimeter of the grocery store. Stuff that comes in uh, its own package, like an orange.
Yeah, it's on natural.
It's on natural package.
Or that has an ingredient list of one word.
Beef. Chicken. Fish. Broccoli. Like, that's what we're doing. And of, you might need some supplementation. We got you handled on the supplementation for clean fuel. And then of course, no, no sugar coated lies. So you're not gonna, for, for this time period, you're not gonna poison your freaking body with junk. For 30 days, you're not gonna put any poison into your body. No donuts. No freaking uh, uh,
pretzel wrapped hot dogs.
You?
No, just good stuff.
So now we get to number seven, which is, back to the book. So you're gonna read, write every day. Gonna read and write every day. Very similar to going to the gym. You know, we, how much, how much uh, progress do you see after one day in the gym?
Not much.
How about three days in the gym?
You got a little pump, I think.
You got a little pump.
You know, but yeah.
But you're not seeing the visual progress that you dreamed of.
Correct.
It takes time. And it's the same thing with, with reading and writing. You wanna get, you wanna get smarter, you wanna get more articulate? You're not gonna see a difference overnight, cause you read for 20 minutes yesterday. But if you read for 20 minutes for 30 straight days, you're gonna learn some words. You're gonna learn, and if you're writing, you're gonna learn how to articulate yourself better. You're gonna get smarter.
So that's number seven. Number eight is you're gonna remember. And that is you're gonna take some time. This is also a good thing to write about. Hey, what? You are gonna show gratitude and thanks for those
that sacrificed so we can do what we get to do. And you're gonna be thankful that you're able to do what we get to do.
So those are the eight habits. The ninth habit? You know what it is? You know what it is? I probably won't be surprised, but yeah. Yeah, the ninth habit, the bonus habit, the thing that I honestly, this is such a good thing. It really is. It is burpees. And it's either 10 minutes of burpees or 100 burpees, whichever comes first. Yeah. So if you can only do whatever, 42 burpees in 10 minutes, cool. You got them done. And if you, if you can do 100 burpees in four minutes and 38 seconds, you're done. That hurts, by the way. Yes, sir. That guy, you push a number. So you will, here's a cool thing. This is the last time I did this death reset. I did 100 burpees for 30 days or 31 days or whatever.
I, what I noticed was I really truly got better at just shutting off my mind and just doing them. Like by the end, I was just like, I wasn't even thinking about them. It didn't even matter to me. I was just doing burpees. Like it didn't, I might as well have been taking a drink of water. Yeah. I was just, okay, it's time to do the burpees. So you can learn to cope and push through and not even think about turn your mind off. But I think it's a a good protocol for life. And you will, you'll definitely get better. Here's the thing, don't. One of the things about like a new year's resolution, you hear people will just start today. I say that. Wait, start today. Why are you waiting till the new year? Let me give you a little hint. The burpees, start now. Like, like get started.
And that way you're ready for it when you start doing it. And here's the other thing. You know, when we in the military, we go on a mission, we don't just go on the mission. We, we come up with a plan for the mission. And that's what we're doing here, planning and preparation. So planning and preparation. If you're listening to this right now, we got the death reset coming. Get the, here's some things to think about. Start getting the junk food out of the house, right? Get rid of the donuts. Get rid of the chocolate chip cookies. Chips Ahoy, get them out.
Remember James?
Which?
James Nielsen.
Yeah, Nielsen.
Jiu Jitsu James. He would be, he would just come into training. And dude, he's a savage. He was, he's a really good black belt and he has a weirdest, we, I, he's got one of the weirdest games in jiu jitsu.
He would, he would prefer for you to be a cross side on top. Because that's where he had like some weird tweet from. Or some, you know what I mean?
He's just one of those guys. Who has a weird game.
Uh, but. I remember he would come in and he would, he would be like, oh, I'm moving a little slow today. I'm like, oh, why are you good? He's like, oh, I just ate a sleeve of Oreos. Like a whole, the whole sleeve of Oreos. So.
That's real.
Yeah, so, uh, get those things out of your house.
I would advise not by eating them.
Yes, not by eating them. You know, I had that thing where I had, uh, my freezer broke down in my house. And so we moved the stuff and I had an RV. And so I moved the stuff to the RV for a little while, the stuff that was frozen. And then a couple, you know, fixed the fridge, now everything's fine. But the, and we brought the food back down, but we left the freezer stuff up there. So the ice cream was in the RV, it's literally like. Fifty feet out my back door. And I was like, oh, I want some ice cream. But you know, I'm not, I'm not going to go out there and get it. So that, all, all I needed was just a little bit of resistance and I didn't, well, didn't get the ice cream.
So that's what we're doing, we're going to get this stuff out of your house. So you're not going to be. You won't even have it available. Just going to make it so much better and easier. Get some books to read, right? Get a notebook or a planner so you can write down the things that you need to write down, what you're going to do tomorrow. We have that execute, execute, execute thing at Echelon Front, which is pretty awesome, that little planner, which is, which is fired up. Um, get your workout gear ready, right? You know, get some dumbbells. The, the, the workouts that Jason puts together, they're very basic. You don't need a ton of equipment. But you know, get yourself, get yourself a dumbbell, get yourself a sandbag or something. Hopefully get a pull up bar or some rings or something, right?
Get some chalk. Do you use chalk?
Yes, love it.
Dude, I, I went through a little phase. I was in Germany and I just went through this phase where I was like chalk is weak and I'm not going to use it anymore.
Mm hmm.
It was terrible.
I hated it because I thought, I thought my grip, I thought my grip will be stronger if I don't use chalk because it's so much harder to hang on to things. It might be true, but it really did negatively impact like the amount that you could do for the rest of your muscles.
So like your, my forearms would be smoked after a pull up workout. But like my back, the next day I'd be like, I didn't really feel like I worked out as hard as I normally would.
Yeah, fully you throwing the baby out with a bath.
Yeah, exactly. So then I, I, I'm one of my, actually the same workout partner that I just talked about that I had for like two. So two deployments, that's like, that's almost four years of working out together. You know what I mean? It's a long time. But I had, I was in Germany, I went to go see him because he was in Germany.
And we like did a workout and he, he broke out his chalk. I was like, I don't use that anymore.
And I was like, it's weak. You're addicted to it. I was like talking all this smack to him.
Uh, but get your chalk ready because I don't recommend it. I recommend you get chalk. And I recommend if you work out at a gym that, if you work out at a gym that doesn't allow you to have chalk, there's a problem. I don't like that gym. Also, I know it's a thing. I know there's a lot of gyms like that.
But there's another product that's in replacement. It's like, it's not chalk, but it does it. I forget what it's called. It's called like Chalkless. I don't know.
Or have you tried it?
No, but I hear good things. But no, I like that whole chalk experience. So I recommend.
I do too. So, so get your chalk ready, get your pull up bar mounted. Get some workouts in so you know, start doing some burpees. So it's not attacked your, uh, your system. Get the app. Your brother made the app.
It's a good app.
It's, it's fired up.
There's a new feature too, by the way.
That I came up with or yeah, I guess I did come up with it, but I'm not going to tell you about it.
Dude.
Wait, do you know about the?
Yes.
But tell everyone else.
It's like the Jocko announcement, like kinda, what do you go? I forget the word I used, but anyway, yeah, it's like you'll broadcast like a task.
The word.
Yeah, yeah, yeah. Put out the word. That's what it was. Yep, exactly. Putting, putting out word where you gotta just do something. In the hopes that the whole reason was that, you know, a lot of us like, bro, we're sitting down all day and we get caught up in our work or in our work, you know? Or whatever we have to do. That's a good thing. You know, you're focusing on what you need to focus on, but sometimes physically it can be a problem. Like if you're sitting around for too long. There's a whole thing I can go into about that. I'm not gonna, but I could. So it does help to stand up every once in a while, get the blood moving, stretch, do some jumping jacks, some burpees, whatever, you know, just for a little bit. I don't know. Five, 10 minutes. That's it. Go back to work.
Bro, you don't even need five, 10 minutes, to be honest with you.
Yeah, yeah.
Did I tell you about, did I tell you got little dumbbells for my office?
No, no, no.
Yeah, it's got, I just got a pair. I got a set of 25 pound dumbbells. And I'm just like, I'll be in my office and I'll just like do curls.
Or I'll do, you know, it's really good to do is our thrusters. Just do like five thrusters, 10 thrusters.
That's so good.
Yes, it is.
It's so good. And yes, so you, some, there'll be, there might be some tasks.
Coming out.
So yeah, if you can do it like live, where if you sign up for this feat, if you activate this feature, like you'll get a word.
Directly from Jocko. Hey, this is what we're doing right now. You kinda gotta do it. And then you gotta mark whether you did it.
Didn't do it or ignored the order. So either way, you sign up, if you recommend, or if you sign up for this, this feature. Activate this feature. I'm thinking it doesn't cost nothing, but if you activate it, you're, you're kinda in. Cause if you're, you're like, oh, it comes up. Oh, I can't do it. It'll say, oh yeah, you ignored the order.
Ignored the order.
Or you gotta say, no, I didn't do it. And you have to report. Are they gonna let these reports go back to you? So you know who did and didn't do it?
Well, obviously I keep track of everything that happens.
But at the end of the day, it's just to help.
That's why the drones have been flying around the country.
We're checking things out. No, it's gonna be fun. So get the app. Where do you get the app? The def reset.com?
Go there. You can get the app.
And then, you know, get ready. Get ready to get in the game. You're gonna be, you're gonna get ready to support other people. Get ready to be supported by other people. Get ready to push each other. Get ready, you know, check in on each other. Make sure that we're all in the game. We need it. We need help. Make sure we're staying on the path. That's what we're doing. So
go to the the def reset.com and register. It's gonna be fun. It's the last, last year, I think we had like 70,000 people do it. Freaking awesome, man. Awesome to see the changes that people made. People training jujitsu, people getting stronger, people getting faster, just everything good. So we're gonna get more than that this year. Get people on the path.
We're gonna execute on January 1st. There will be no prisoners. There will be no mercy. There will only be discipline. Unmitigated daily discipline in all things. We are going to recalibrate, refuel, reengage, reset. Def reset. Stand by to get some January 1st go time. We'll see you there, everybody. Out.
Page updated October 26, 2026 · transcript and summary are machine-generated
