JP Dinnell Podcast 109 — "Turning Setbacks Into Stepping Stones"

Date: October 24, 2025
Hosts: JP Dinnell & Lucas Pinckard

Episode Overview

In this episode, JP Dinnell, former U.S. Navy SEAL and Echelon Front leadership instructor, shares a candid account of a recent major injury—a torn and ruptured bicep suffered during a Jiu Jitsu training session. Co-host Lucas Pinckard helps guide the conversation, which revolves around how setbacks can become opportunities for growth, mindset in the face of adversity, and practical approaches to recovery. The episode provides raw insights into JP’s immediate response, medical journey, and leadership lessons that apply beyond physical injuries.

Key Discussion Points & Insights

1. The Injury: What Happened and Immediate Reactions

Timestamps: 00:00–10:41

• JP describes in graphic detail the moment during Jiu Jitsu where his bicep ruptured:

  • He explains the setup, the sweep, and the armbar that led to the incident.
  • The injury is described as a weird deep tearing sound, likened to pulling apart a rotisserie chicken (“not like a snap or crack. It was a very weird sound... like my tendons were being rubbed over bone.” — JP, 04:04).
  • Initial shock, adrenaline, and delayed onset of pain.
  • JP immediately takes responsibility for not tapping early enough, making it clear that his training partner did not act with malice or recklessness.

• Quote:
  "If I would have tapped one second sooner, probably wouldn't have happened. So it’s just, you know, it is what it is. If you're gonna do things in life that are somewhat challenging, you might have some injuries once in a while. And I would rather run the risk of having injuries once in a while than live a soft life doing nothing challenging." — JP (08:11)

2. Mindset in the Face of Setbacks

Timestamps: 10:41–19:21

• Both hosts compare their past injuries and discuss the psychological effect of experiencing a significant setback.
• JP focuses on the importance of not catastrophizing an injury before having medical confirmation:
  • “Why am I going to freak out about something that I have zero confirmation on? We have some ideas, some assumptions… but until the doctor reads the MRI, I don’t know.” (31:08)
• Early detachment and rationale: Wait for real information before spiraling or making big decisions.
• Accepting responsibility and not blaming others or circumstances.

3. Medical Journey and Logistics

Timestamps: 19:21–29:08

• JP describes the process of reaching out to leading orthopedic surgeons, rapid coordination for diagnosis, and being connected due to SEAL community contacts (shout out to Dr. Luke).

• Details on the injury: Demonstrates limited function, discusses surgery versus conservative management.

• JP emphasizes the importance of rapid action to prevent permanent loss of function:

  • “There’s this window... where you have to get it done or else you won’t be able to recover your strength.” (38:32)

• The logistics of balancing work (keynotes & workshops) around medical appointments and surgery.

• Quote:
  “Appointment today, MRI today, and surgery is happening tomorrow… It all just came together, and I know that’s the work of God.” — JP (26:13)

4. Lessons in Ownership and Leadership Under Pressure

Timestamps: 29:08–46:24

• JP brings his SEAL and Echelon Front mindset to the injury:

  • Small, iterative decisions in response to changing information (prioritize and execute).
  • Staying calm, detached, and logical—hallmark “Extreme Ownership” principles.
  • Not making big decisions until you actually have the necessary data.

• Acknowledges the privilege of having access to the best care, gratitude for supportive community, and maintaining responsibility for physical therapy and rehabilitation.

• Quote:
  “Don’t overreact. Assess what’s actually happening. Collect a little bit of information… Make a small decision, move forward, and continue that cycle. Don’t get sucked into your emotions. Detachment’s a superpower… Things are going to be all right.” — JP (55:43)

5. Attitude and Recovery: Turning Setbacks into Stepping Stones

Timestamps: 46:24–55:43

• Mental prep: No speculation, keep expectations in check, trust the experts (“no preconceived ideas or notions… they’ll tell me what to do, and I’ll follow it” — 41:08).

• Focus on gratitude, perspective, and how to own your attitude (big focus at Echelon Front):

  • Cites examples of far worse adversity (e.g., double amputees, cancer, economic hardship).
  • Advice to read the Book of James for wisdom on facing trials.

• Commitment to rehab and resilience: “I’m excited to do this rehab, take it very serious… in six months, I’ll be back to heavy lifting and full Jiu Jitsu.” (29:08)

• Quote:
  “It's not that big of a deal. If you're looking at the camera and I'm flexing again, as Amanda calls it, my Finding Nemo arm. Like, I don't—it's not a big deal. So it's really easy to control my attitude and own my attitude, because it's not that big of a deal. And I'm thankful that this is all it was.” — JP (47:32)

Notable Quotes & Moments

• On accepting risk and challenge:
  “I’d rather run the risk of having injuries once in a while than live a soft life doing nothing challenging.” (08:11 — JP)

• On not jumping to conclusions:
  “My big thing was, hey, I don’t know. So I’m not gonna freak out, I’m not gonna get upset or frustrated.” (31:08 — JP)

• On faith and perspective:
  “Just go read the book of James… we know things in life are going to be good, they’re gonna be bad… and just understand that things are going to be all right.” (49:53 — JP)

• On gradual, informed decision-making:
  "Small, little iterative decisions, not freaking out, detaching from your emotions… and just me understanding, it's not a big deal." (31:44 — JP)

• On timing and gratitude:
  "The timing of how everything has come into play since then is just complete... awesome, the work of God." (09:36 — JP)

Segment Timestamps

• 00:00 — 10:41: The injury, initial reactions, and recounting what happened on the mat.
• 10:41 — 19:21: The psychology and sound of injury; parallels to other athletes' experiences.
• 19:21 — 29:08: Medical logistics, doctor consults, booking surgery, and SEAL connections.
• 29:08 — 46:24: Leadership lessons, prioritization, emotional detachment, responsible action.
• 46:24 — 55:43: Resilience, faith, owning attitude, gratitude, and broader life lessons.

Episode Takeaways

• Setbacks are inevitable and can be stepping stones if approached with humility, discipline, and ownership.
• Don’t catastrophize—wait for clear information before making big decisions.
• Take responsibility for your actions and outcomes, and resist the temptation to blame others.
• Stay grateful, keep perspective, and focus on actionable steps forward.
• Community and connections matter—lean on them in tough times.

Final Advice from JP

“Don’t overreact. Assess what’s actually happening. Collect a little bit of information, think, assess a little bit more. Make a small decision, move forward, and continuously continue that cycle. Don’t get sucked into your emotions, detachment’s a superpower.” (55:43)

This episode is a powerful exploration of resilience and leadership through adversity, offering both practical and philosophical insights for anyone facing their own setbacks, whether physical, professional, or personal.