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

>Join Jocko Underground< https://www.jockounderground.com/subscribe 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

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Jocko Willink?

  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.

• 0:14Speaker 01

  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. I nap for, and I nap for hours. I've sometimes missed workouts and PT and had to stack them, stack them on to the next day, throwing off my routine. These naps also screw up my sleep schedule to where I go to bed at 1:00 or 2:00 a.m.

• 0:58Speaker 01

  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 5:00 a.m. lifting ain't happening, brother. Also, I train jiu-jitsu 7:00 p.m. to 9:00 p.m. I don't get to bed until 11:00 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.

• 1:27Jocko Willink?

  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 RPE, rate of perceived exertion. It's like how hard you're working, one out of 10. 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 PT, physical therapy, and jiu-jitsu. Saturday, does like a...

• 2:12Jocko Willink?

  Like, uh, I guess maybe this would be a.

• 2:15Speaker 01

  Military press.

• 2:16Jocko Willink?

  Yeah. Yeah, well, I think it's just like a shoulder day, right? Lat raises, yeah, it's shoulder day, Sunday, squat day, get some. And he also does BJJ on Saturday and Sunday. So he, he lays that out for us. Why are you tired? Why is, why is he tired is the question? Um, I just kind of broke it down a couple of 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 thirty minutes of cardio. Versus doing some sprint activities, some shorter sprint activities might save you some energy and gain you some energy.

• 3:00Jocko Willink?

  Uh, the first thing that I actually thought of was not the workout. I thought like, what are you eating? Unfortunately, it 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 Colas, six Coca Colas, seven Coca Colas a day.

• 3:27Jocko Willink?

  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 gonna be tired. A donut will make you tired.

• 4:04Speaker 01

  Yeah.

• 4:05Jocko Willink?

  A coffee cake.

• 4:06Speaker 01

  Is that a thing?

• 4:07Jocko Willink?

  Coffee cake. Coffee cake will make you tired. A piece of pizza will make you tired. If you have pizza, pizza three days in a row, you're just gonna be tired. If you have donuts and pizza, you're gonna be tired. If you're eating clean, you're gonna be less tired.

• 4:21Jocko Willink?

  No doubt, hundred percent.

• 4:24Jocko Willink?

  You might fall victim to, I get a sugar rush when I have a donut that lasts for an hour.

• 4:32Jocko Willink?

  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.

• 4:41Jocko Willink?

  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 mentioned when you go to sleep. You don't mention when you wake up. So how many hours of sleep are you getting? Cause if you're, 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 of 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. That's going to sleep. If I take a two hour nap,

• 5:24Jocko Willink?

  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, you go to 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 a 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 refreshed and it won't mess up your sleep schedule 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

• 6:09Jocko Willink?

  70 grams of protein a day, 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. But recovery, what can you do to help recover? What are you doing with a, a stretch? What are you doing? Can you, is there a sauna at your gym? You could 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

• 6:48Jocko Willink?

  outside and breathing air of the planet earth? Or are you not doing that? Cause if you're sitting in a room,

• 6:59Jocko Willink?

  And you don't have natural light? Get up, go outside. Going outside makes you feel good. So, think about that as part of your recovery and then rest. Dude, some people take mol- some people take one day off completely a week.

• 7:17Jocko Willink?

  Some people take two days off completely a week. Where they do nothing.

• 7:25Jocko Willink?

  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 jujitsu? Are you a white belt that every time you're going into the gym, you're training? And exerting every, every single muscle in your body? For the 40 minute open mat? Cause 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 just is good. So, 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?

• 8:11Jocko Willink?

  But you know, maybe you've got to schedule a day of rest, homie. A full day of rest.

• 8:17Jocko Willink?

  Talk to anybody that's competitive and they're going to rest that body at some point.

• 8:25Jocko Willink?

  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 2 diabetes risk. You might have sleep apnea where you're not getting good sleep. So that could be going, oh, and also speaking of sleep, you're wearing your Garmin thing? I don't, you know. I've never used one of the, uh, what are they called? Wearable things? But talking to JP about it, he stopped wearing it. So, that is a little excerpt of what we are doing on the Jocko Underground Podcast. So if you want to continue to listen. Go to jockounderground.com and subscribe and we're doing this, we're doing this to mitigate

• 9:06Jocko Willink?

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• 9:51Jocko Willink?

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