520: You Don't Get One More Minute. Time To Reset.
Jocko Podcast
Jocko DEFCOR Network
4.9 • 31.8K Ratings
🗓️ 24 December 2025
⏱️ 62 minutes
🧾️ Download transcript
Summary
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.
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Transcript
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| 0:00.0 | This is Jocco Podcast number 520 with Echo Charles and me, Jocco Willink. |
| 0:04.1 | Good evening, Echo. |
| 0:05.1 | Good evening. |
| 0:08.0 | Every minute counts. |
| 0:10.4 | And you're not going to get any extra minutes. |
| 0:14.4 | That's the way it works. |
| 0:15.9 | So I was up in Vegas for the UFC BJJ grappling match. |
| 0:22.5 | Have you been paying attention to this type of event? |
| 0:24.3 | I have. |
| 0:25.6 | So my daughter, Rana, she was invited to go and compete. |
| 0:31.0 | It's a great event, giant stage at the UFC Apex Arena. |
| 0:36.4 | I had lots of flashbacks from my days of coaching in UFC. |
| 0:41.9 | And it's 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. |
| 0:50.1 | You know, it's a good pay for the young grapplers, |
| 0:56.4 | hotel, transportation. And this might not seem like a big deal, |
| 0:58.3 | but in the jiu-jitsu world, that's kind of a big deal. |
| 1:01.5 | And Rana was pitted against a very tough competitor, opponent, |
| 1:07.6 | a girl by the name of Bella Muir. |
| 1:10.1 | This is the daughter of Frank Muir, who's a former |
| 1:13.8 | UFC heavyweight champion, I think two-time heavyweight champion. And that's cool. Awesome. Frank's a |
| 1:20.3 | great guy and a jiu-jitsu guy from kind of the same era as me. I guess maybe, yeah, pretty much |
| 1:26.2 | the same era. I was older than him, but we were the same era. |
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