Jocko is the best. He understands us and doesn't just degrade.

After drinking soda every day for years, it tasted like water. After quitting drinking soda for a few weeks, it tasted like syrup and battery acid.

Regardless of what excuse “injuries” you have to not workout, the pool is your ultimate game changer. Even if you’re 500 lbs, get in the shallow end of the pool and do arm circles in the water until you’re gassed.

My kids: "we don't like this food" Me: "that just means you aren't hungry enough."

“I reject feelings” 😂

lost 114 lbs in 7mo fasting, cut all sugar, walked everyday, pushups till my arms hurt , everyday. diet is everything though

Jocko talks about donuts like they used to regularly mug him when he was a kid

Until I gave up sugar and grains, I had no idea that the anxious, desperate starvation I used to feel ISN'T hunger. It's addiction. 3 months into a whole foods diet, I feel fantastic. I'm exercising every day without DOMS and decades of Depression have just melted away! Fasting plus Exercise plus Keto = Perfect combination.

I once asked a guy who lost 75lbs how he did it. He said “Move around more and stop putting so much shit in my mouth.” Some of the best diet advice a person can give.

100 percent right. You have to start moving. Started moving 2 years ago and lost 90lbs. Walking may seem like a 'weak' exercise , but if you're sedentary it will burn calories exponentially more than your current routine. It also builds muscle and allows you, over time, to step up the activity. Diet is the other key, track what you put into your body. If you don't know what you're putting in you have no idea what your baseline is.

Verbalizing weak thoughts, which mostly lead to weak actions is freaking powerful. I do this every time, when I really dont want to work out. Its kinda weird that i have to laugh about myself and those thoughts and just get to work afterwards. Really helps!

started back on intermittent fasting and introduced keto again, started a push/pull routine at home using a bodyweight routine and a daily brisk walk for 30 mins....feel great!!

Jocko and martial arts transformed my health. In the best shape of my life after two kids. Forever thankful for Jocko and the gift he is to humanity.

Jocko Podcast increases my testosterone by 300% everytime i listen to him!!

"You're not gonna die if you don't eat now. Just be tougher. What's wrong with you" "Imagine having to announce your stupid pathetic cravings to the world". Good stuff I've used in the past for sure.

My dad was a 50s era body builder,.....he used to say some pretty wise stuff about dieting, "loosing weight is so simple. Reduce the intake! And keep the same workouts going. Weight will peel off quick." Mind over matter,....if you don't mind, it don't matter. Mr. Willink....thank you for your service.

Drink a gallon of water per day. I'm telling you, it really puts hunger in check. Also, you start feeling much better and are more sensitive to how bad food and sugar saps you of energy.

Jocko and Echo are a good duo. They balance each other well. Jocko’s sternness with Echo’s openness.

Best workouts for back pain: 1. Swimming 🏊 2. Body Weight Workouts 🧍🏼‍♂️ 3. Walking 🚶

Just started watching these podcasts, man I'm obsessed. Haven't touched any sugar and started getting up at 5am and working out. I. Feel. Amazing. Seriously guys just those changes alone make a big difference. Anytime I dont feel like it, I just tell myself to Get. It. Done. (in Jocko style)

Great message! The thing I love about a 24-hour fast is the discipline! I feels good to have the discipline to do it.

Imagine it’s your first wrestling match and you’re up against Jocko’s kid, and he’s in the stands

I'm 58 prior Army MPs.Worked waterfront shipyard 9 yrs 28 yrs now papermill shiftwork.Ive got arthritic kneels I love DDP Yoga

I'm a fifty year old weightlifter that has never had to worry about diet till now.Now my body is telling me that the junk I've eaten for years is no longer compatible with my body.Im going through this right now and needed to hear this today.Every other addiction from Alcohol to cigerettes to other things has fallen by the wayside.In saying that suger still stands as the last addiction to fall.I attribute it to the fact that it's our oldest addiction.

Knowing the difference between being hungry and just that feeling of emptiness in your gut was a key for me. If someone can go a week or two without eating than there’s no such thing as hunger during one day. This is why OMAD makes sense because it trains you to actually enjoy the feeling of emptiness in your gut. I use to eat constantly and I think that’s because I always felt the full feeling was the goal. This caused me to avoid emptiness. That was a 40 year mistake. Now I enjoy the feeling of emptiness.

Might be the best 7:56 minutes I've listen to with Jacko and Echo. Thanks guys, I needed this.

I feel bad for Echo. He never gets to finish his sentences. Either way love the podcast

Fasting is an incredible tool for weight loss, you will be so hungry a salad will be divine.

Jocko the man the myth the legend

The Coca-Cola story very accurately describes my experience with it as well. I used to drink Coke a lot when I was younger, spent a few years without any sugary drinks, then got offered a Coke somewhere and it tasted exactly the way you would expect sugar water to taste like. That was almost 2 decades ago, but I still remember how overwhelmingly sweet and gross it was... water > all.

OMAD (one meal a day) has been the savior of many who thought losing weight was difficult or impossible (difficulty). You eat that one 1k, 1.5k or 2k calorie meal and you're done for until the next day, it's amazing.

Absolutely on the fasting. You change your relationship with food. It is fuel.

“I don’t have feelings; I reject feelings” 🤣 my new mantra

"imagine announcing your weakness to the world" isn't that what Facebook is for?

Great video! Instead of commenting individually and risk forgetting someone, I will say to all of you who lost a substantial amount of weight by just starting to walk and clean up your nutrition: congratulations! You are living examples that you can make tremendous change with little adjustments in the beginning (most people don't because they think it's futile and that nothing short of turning your whole life around will work - which is why nothing actually happens). Starting somewhere like giving up sugar-loaded sodas and eating more fresh produce will kickstart your journey, and once you're on a roll... and walking, don't even get me started on the benefits of walking, whatever your fitness level is. Again, congrats for what you have done, and for being reminders that the steps you took remain impactful wherever you are health-wise (physical and mental) 💪🏻🙏🏻 - stay healthy, safe and strong in these challenging times people!

This is the most logical and rational advice I have heard in a very long time. You in fact are able to recalibrate your tastes, cravings and diet. My neck was dislocated in an auto accident and had to be reconstructed to take the pressure off my spinal cord. After the surgery, swallowing was extremely painful. Water hurt. Three weeks after surgery I was able to drink frapped fruits and vegetables. My body CRAVED the nutrition. After a month and a half I was able to swallow soft fruits and steamed vegetables. My body no longer wanted chips, candy bars, cookies or anything else loaded with sugared calories.

"I don't get feelings, I reject feelings"

Intermittent fasting is the answer for me always!!!

Lieutenant commander willlink thank you for what you've done and thank you for this channel, really made realize how out shape I am mentally and its limiting my health physically. I've been following for about 2 months, and this with golf has helped me burn 17kg since I started

This info is so good, and SO true. I wish more people could hear it!

“Just be tougher” lmao I love it. From now on “You’re not gonna dieeeeeeee”

A few years back I lost over 100 pounds over the course of a year. Jocko has hit most of the important parts in his quick video. Get your sleep - Sleep loss makes you stay fat without energy to exercise Exercise more, start with walking or something low impact like easy bike rides Cut out junk food, and replace it with nutritious food (nutritious food can taste good too) I usually start by cutting the bad stuff in half, and replacing it with the good. Sugar is your enemy when you are fat, think of it as edible crack, it's very additive, and is really bad for you. Not to mention it makes you more susceptible to diabetes. I did the blood type diet by Dr Dadamo and it worked for me to keep the weight off. Eat more paleo, eating real food makes your body work properly Cut out foods with flavor enhancers (they make you eat more than you need to, and they are usually nutrition poor foods) Cut out foods with lots of synthetic preservatives, they slow your metabolism and keep the fat on Learn how to cook a few simple meals, it saves money, is usually more nutritious, and helps you understand exactly what you are eating. Intermittent fasting or eating 75% of your usual portion can both be great ways to give your body time to process your food, and re-calibrate your palette Drink organic green tea (plus mint if you like) it will help you recuperate, it helps digest food, and it's one of the few edible things that take heavy metals out of the body Good luck and stay strong! o7

I am pleased to see somebody addressing the connection between food and feelings of security and immediate gratification. Not enough talk about the brain and our food addictions.

Slowly but surely. Lost over 20 lbs in the last 5 or so weeks. Appreciate these podcasts.

I lost 30 lbs so far doing jiu jitsu and cutting back on carbs and sugar. I was 300 pounds like 7 months ago w high blood pressure and just fat. Also lots of calisthenics and stretching

In my experience eating clean gets addicting after awhile just because of how good I felt, I had more energy and I looked forward to my exercises

Echo brought up an excellent point that made this question/discussion fly

Focus, focus, focus, ALWAYS MOVING...big love🔥❤🔥

I just hit my 100lb loss…after all this time it was simple…ignore what you want, remove your feelings, stop eating junk, eat lots of fruit protein and veggies. Exercise; I started off able to just hit 10 push ups in a row…I did 30-40 a day. I filled my rucksack with tools and started lifting. I did it every single day. I got a mountain bike and started riding. I just hit 1000 miles in 6 months, I do 250 push ups a day right now in sets of 20. I have cheat days for special occasions. I have never felt so strong and healthy. I would never trade this feeling for my old lifestyle. The key for me was consistency and practicing ignoring my feelings, wants, needs. Get after it every day and don’t need results to validate your efforts. Don’t THINK just DO!!!! You will wish you did it years earlier!

The lack of slack in Jocko's headphone cable is making me physically uncomfortable.

Just had my L3 screwed to vertebra above and below plus full knee rebuild. Needed to hear this. Thanks Jocko and Echo

His point about announcing your cravings is genius. That would suck so much and really hit home for me.

Jocks and Echo are once again correct, its amazing how easy life is when u just simplify things to “ is this going to kill me , right now or am I being an emotional baby?” Spending , food, drugs , sex, smoking , all wants , actually those wants are what kills u long term, Gotta Go Monk Mode

The black background is soo good

Talking about fasting. I dread Ramadan every year, but I sure do feel better and healthier when done. Food tastes so good. I lift or run or cycle before breaking my fast and that Gatorade with ice is godly and heavinly delicious

Going on a fast is great advice too. Haven't done one in too long, and now I will.

Walking is very underrated. A good 30mins fasted walking will help tons. I also like no carbs in the first meal so you can keep the burning going. All fat and protein for the 1st meal. Carb cycling is also great tool so you can still eat some carbs and lose fat but this depends on your willpower

When he said "I reject feelings" I spit coffee all over the screen!! hahaha priceless

I ❤️ the announcement idea!! So good to laugh at yourself and snap out of it.

Jocko is so right about the fasting. I did a 3 day fast recently and it completely reset my cravings. Changing to a new diet is much easier after a fast.

These guys are actually funny seem real intense 24/7 lol

"I'm going to skip the upper body workout today I am going to start Monday." Echo Charles

I love these little funny conversations before or after the Podcast. I love the podcast, but they get a little heavy at times. Good to see these guys laugh and joke around.

Thank you! The ‘You’re not going to die!’ thought is my go to now!

I have to agree with Jocko on the fasting part. A little over a year ago I was sick as a dog with a stomach bug that basically forced me into a 48 hour fast. After coming out of it the first thing I tried to eat was some carrots. Those were the best damn carrots I ever ate haha.

I'm hungry, tired, hurt, sore; yet here we go again. It's a mind set.

Announcing your weakness and excuses sounds like an amazing tactic.

The fast advice is some of the best, when I get into a bad habit and fall off the diet for too long, I spend a day not eating and it makes adjustments to my diet 5x easier

I like how jacco vary from the norm on this one because after a fast everything is delicious and if you fast long enough and you eat something you never like before it will always taste good after that🦅🇺🇸⚓🏝🐊👍🤜🤛

Hey Jocko, been *really* enjoying your videos; found your channel after I saw your Ted talk on KZfaq. Had plenty of time, as I sat here recuperating from a motorcycle injury... watching you & Echo Charles every day has helped to 'keep me on the path'. @ the person who wrote in: I've been significantly overweight for half my life, was up around 260 lb, and have cut down to 200 by making some simple changes (intermittent fasting - having a 14-16 hour portion of the day that I don't eat, cutting back on the carbohydrates, cutting way back on refined sugars, cutting out artificial sweeteners, and then scaling back on the calories). Just made one small change at a time, would have been overwhelming to do all @ once. Now, here's the important part: I've suffered from back pain since I was a teenager, and I'm 52 now. Lots of problems, worked as a mechanic with a f***d up back (multiple ruptured discs, etc). Have also had a hernia, and a large amount of surgical repair done to my left shoulder My advice: finding good physical therapists gave me a full range of motion in my shoulder after the surgery. I'm still missing some cartilage, but I have more use of that shoulder than almost anybody I've ever met who's had a shoulder surgery. I attribute that the physical therapy. After decades of daily pain (yeah 24/7/365), MRIs, shots, braces, drugs, etc... I had a doctor prescribe visit to a physical therapist who did a lot with guys who'd been injured at work In my particular case (specific to ME - not necessarily anybody else), the therapist had me work on my glutes and some other small muscles in the hip area. Game changer. Every doctor I had ever gone to had me work on my abs and core - with very little result. The other thing I did for my back was by accident; I had already started a daily meditation practice, and that was helping as well -but the PT is what broke the cycle of pain, where I now can go weeks at a time and barely feel my back The takeaways: one small change at a time seems easier to stick with, attack my problems from multiple fronts (in my case, exercises, meditation, diet), and get referred to a good physical therapist - they specialize in one kind of thing... MD's take training in a ton of different kinds of stuff, and often don't have the specialized kind of knowledge. Glad that I finally have a little experience that I can drop on here - you guys have helped me a ton over the last few months!

Great tips, simple and effective. I love intermittent fasting, fits me and he’s right most food is off the hook.

I herniated a disk and put on so much weight I was at 300lbs because it hurt to do anything.. I started intermittent fasting and 1-3 day fasts. Changed my diet to natural organic foods. Dropped 100lbs in 5 months now i am in 0 pain and lift weights and ride my bike 15 miles a day. I can do pull ups now and deadlift and squat more than I ever could before. My back is super solid and I feel amazing everyday. I thank God every day I am not in pain but it took alot of discipline to get to this point. It's just a lifestyle now.

When I tried fasting it taught me that i am in control of what goes through my face... Try 24 hrs to start work you way up from there. my best is 6 days

I can relate with the soda. I can't drink it.Its overwhelming.

Echo, Jocko, Good morning Great video This is a great time to make changes in our diet. This podcast comes in at the best time

Walking is a great way to start! I work as a postman at the moment and it’s a lot of walking up and down hills carrying small weights (mail). I chose to eat healthy but I can really eat whatever and however much I want and I will not get fat...so what I’m trying to say is just go for a robust walk everyday, if you want to get challenged, fill your backpack up with heavy stuff and go for a 1-2 hour walk first thing in the morning and the weight will just drop off!

Great advice! I lost 70 pounds but I had to start by walking and cutting back on the food. Wasn't easy. My first "workout" was 3.5 mph on a treadmill for 45 minutes. I thought I was gonna die! Next day, I wished I had but I went back and did it again and again and again and again. The only advice I would give is to stay away from fitness magazines and most internet fitness gurus. Avoid fat burners, testosterone enhancers and basically anything that isn't clean eating. Steer clear of fitness routines that are too complex to be sustainable. For example, reduce food intake but avoid counting calories or "macros". That stuff will just make you crazy. Focus on the basics instead of the weird stuff you see other people doing in the gym. Group fitness can be motivating but avoid programs with high burn out and injury rates (Trust me on this, I've been down this path and learned some hard lessons.) Find something you enjoy so you'll stick with it. I found a love for strength training. Not just weights but also body weight stuff, sand bags and kettlebells. I've stayed pretty much the same weight now for almost 10 years.

Only Jocko would say "You don't need food!"

"I don't get feelings. I reject feeling" lol that's awesome!

Thanks Jocko I enjoyed this clip. And your energy drink is awesome as well!

I’m not obese by any means, but I’ve wanted to lose a few pounds for a long time. Getting my diet under control was hard, in large part because of cravings and my tendency to give into the “oh, just one won’t hurt” approach to snacks. I finally tried fasting: eating 6 hours a day, fasting the other 18. Within a week my entire appetite was restructured and I had no cravings. It kinda blows my mind when I think about how effective it was. I lost 15 pounds in 3-4 weeks without starving myself or living life hungry all the time. I highly, highly recommend looking into fasting for anyone who has had trouble maintaining a diet.

“I don’t get feelings.” - Jocko

Thank you for sharing 🙏😎

This describes me 100%! I’m really bad about rationalizing bad eating habits!

Water tasting good after a fast! Damn! I thought I was the only one.

I'm pretty sure that Donuts despise Jocko and his hatred of their great contribution to temptation.

Thanx for the info Joko ... preping myself for joining up... Busy working out and dieting to get in shape 🤙🏼🔥 24 hour fast here I come

“I reject feelings” thanks Jocko.

Echo: you know those feelings when ... Jocko: I don't get feelings 😂

“I will eat these 10 BigMacs today because I am going for an intense jog tomorrow!” My brain trying to talk me into every McDonald’s drive through I see... 🍔🍟🍔🍟🍔🍟

This video is gold.

Beginning of the year I was 238, drank too much, lived off of bachelor food without ever exercising. In the first three months I lost 44 lbs just by taking my dog on longer walks every morning, cooking my meals (lean meat and veggies mostly) and cut out the booze. 90 days of that has made me FEEL so much happier and healthier that the feeling is enough motivation to keep going. I still have cheat meals now and then and I still have 20-30 lbs to go but the change in lifestyle is SO much more valuable than the numbers on the scale.

Just DO IT I NEED TO KEEP TELLING MYSELF

Imagine your feelings are a helpless little puppy. Take the puppy to the well.

I just dig how fucking hard Jocko is I bring alot of this into my mind if I begin to feel overwhelmed and I instantly feel stronger mentally

Love that - announcing your “rationalizations” to the world

3:46 I experienced this

Lost 70 lbs in 4 mos because of fasting… DEFINITELY “recalibrates” taste buds AND curbs appetite… longest fast I’ve done was 21 day juice fast… heals the body, drops weight(waste), clears the mind which helps discipline 💯💯

Ohhhh maaaan so much going on. What I take from this discourse is patience is always necessary.

bless jocko and echo for sharing