Building the Elite Podcast

Philip Andrew Armstrong is a decorated combat veteran, elite-level medic, program manager, and resilience-driven father of four. Raised in the woods by hippies and unable to read until the age of 14, his early life was unconventional, marked by hardship, self-reliance, and grit. Those experiences became the bedrock for a path of resilience that carried him through combat, service on some of the world's most elite special operations teams, and ultimately, earning a master's degree from Harvard, proving that where you begin doesn't define how far you can go.Philip began his military journey as a U.S. Air Force Pararescueman (PJ) with the 23rd Special Tactics Squadron. He was awarded the Bronze Star Medal with Valor and the Purple Heart for his actions under fire in Afghanistan. He earned additional valor recognition while serving as a civilian contractor with various agencies, deploying five more times to Afghanistan and once to Libya in support of counter-terrorism operations.In 2018, Philip sustained a leg injury from an AK-47 ricochet during an overseas deployment. He officially retired from contracting in 2019 to focus on recovery, his family, and building a purpose-driven life beyond the battlefield.Today, Philip serves as a medical and operational program manager, co-owner of a real estate brokerage in Florida, and co-founder of Ambassadors of World Wildlife, a nonprofit delivering medical and conservation support in remote, high-risk environments.He holds a Bachelor of Science from Purdue University Global and a Master of Liberal Arts in Sustainability from Harvard Extension School. He is a board-certified Critical Care Flight Paramedic and has completed some of the most grueling and advanced tactical training in U.S. Special Operations. He's also a triathlete and a licensed private pilot and paraglider pilot.Philip lives in Florida with his wife—a former F-15 Strike Eagle backseater with two combat deployments—and their four young children. Together, they are embarking on the journey of homeschooling, with a focus on cultivating resilience, leadership, and adaptability in their family. Through social media, Philip shares raw, honest reflections on post-traumatic growth, high-performance living, mental health, and the challenges and triumphs of modern fatherhood.---------Follow Philip on Instagram: https://www.instagram.com/operator.drama.llama/--------Timestamps:

Ben Strahan is a Hotshot Superintendent and wildland firefighter with over 25 years of operational leadership on the fireline. Ben has spent decades in high-risk environments where clarity, discipline, and trust mean survival. His journey through fire has shaped a deeper calling—one that now centers around helping others cultivate resilience, emotional strength, and self-awareness. Through consulting, mentorship, and public speaking, Ben bridges the gap between tactical readiness and inner leadership, guiding others to face the fires within as courageously as those in the wild.More about Ben:Moment Consulting: https://momentconsultingllc.com/Instagram: https://www.instagram.com/benstrahan/Timestamps:00:00:00 Introduction to Ben Strahan00:01:05 Background in Wildland Firefighting00:02:15 What It Means to Be a Hotshot00:04:15 Physical Demands and Gear Loadout00:05:27 How Long is Each Assignment?00:06:38 How or Where Do You Sleep?00:08:11 Smokejumpers vs. Hotshots00:09:42 Path to Becoming a Hotshot00:11:08 Qualifications and What It Takes00:14:54 Transition Into Leadership and Mental Health Work00:16:14 Defining Self-Leadership00:17:24 Wellness Challenges in Firefighting00:21:23 From Trauma to Purpose00:25:15 Shifting Culture Through Local Influence00:23:24 Building Good People Over Good Firefighters00:24:46 Identifying Character and Integrity00:31:47 The Carr Fire00:32:21 What His Position Has Taught Ben About Leadership00:35:54 Good vs. Bad Leadership Traits00:37:32 Advice for New Firefighters00:39:23 Most Common Physical Prep Mistakes00:42:15 How to Eat Well on Assignment00:43:29 Blurb - Fuel My Day Foods00:44:11 How Much Water to Carry on Assignment00:45:47 What's Next for Ben?00:47:09 Ben's Book Suggestion00:48:20 Best and Worst Advice Ever Received00:49:18 Outro

What makes a hero? It's easy to point to the dramatic moments in history: the burning tanks and bullet-swept battlefields. This form of heroism is important, but it's not the only form. Heroism also manifests in other ways that impact lives, strengthen our communities, and shape our culture. In this episode, we look beyond the headlines to the everyday acts of heroism that rarely make the news. Through stories of soldiers, first responders, teachers, and ordinary people, we explore a different kind of courage: the steady, humble, often invisible bravery that changes lives without seeking recognition. 

Alex Potter is a photojournalist, trauma nurse, former wildland firefighter, and co-founder of Global Response Medicine, a humanitarian non-profit bringing emergency medicine to low-resource and high-risk areas. Alex spent her early career photographing conflict in the Middle East, before spending two seasons as a wildland firefighter in the Sawtooth Mountains of Idaho. She then moved to Alaska to pursue a career as an Air Force Combat Rescue Officer and was selected in Phase 2 of the CRO pipeline in 2022. While a twist of fate (and knee) changed that path, she remains passionate about mountain pursuits, far-forward medicine, and the ability to help others achieve their goals. She is a current board member of the Special Operations Climbers Coalition, and recently moved to Bozeman, Montana.More about Alex: Instagram: https://www.instagram.com/alexkpotter/Global Response Medicine: https://global-response.org/Photography: https://www.alexkaypotter.com/Support GRM: https://givebutter.com/AcuteCareTimestamps:00:00:22 Introduction to Alex Potter00:01:14 Piecing Together Alex Potter's Career00:04:48 Combat Rescue Officers VS. Pararescueman00:06:43 Everybody Loves PJs00:09:00 Trauma Nurse in Iraq00:13:16 Notable Things in the Learning Curve00:14:31 Where Did Your Food Come From00:16:12 Being a Women in Traditional Muslim Culture00:21:47 Ending two years in Iraq00:24:03 Firefighter in Alaska00:24:57 Month Long Boot Camp00:26:13 What Makes Effective Leadership00:27:21 Not Hoarding Knowledge00:29:56 Becoming a Wildland Firefighter00:33:15 Specific Boots for the Job00:34:37 Physical Training Prior to Firefighting00:37:10 Marriage & Nursing on the East Coast00:40:07 The CRO Pipeline00:45:45 Training to Maintain While Working on Weaknesses00:50:27 Phase Two of Training00:55:60 Qualifying for Air Force after Training00:58:28 Pete Gets Director Position in Ukraine01:02:35 Long Journey to Bring Pete Back Home01:03:37 The OTS Pipeline01:10:51 What is Alex Potter Doing Now01:11:42 Mountain Guiding Professionals01:13:25 Best and Worst Advice Ever Received01:15:29 Outro

Mauri DiMeo is an Infantry officer in the US Army currently serving as an Assistant Professor of Military Science (APMS) at the University of Nevada, Reno (UNR). He attended Ranger, Airborne, SFAS, the SFQC, and the Austrian High Alpine School. Mauri was a platoon leader in the 4th Infantry Division and Rifle Company Commander in the 10th Mountain Division. His career took a turn in the final Robin Sage stage of the SF Q course, which we discuss early in our conversation. The lessons he learned there are important for any officer going through the SF qualification process. Outside of the military, Mauri founded Tactical Alpinism in 2022 with the mission to expand the capability of individuals to go bigger in the mountains by teaching mountain navigation and planning best practices. Enabling people to go bigger in the mountains expands the military's capability in this environment by focusing on the expertise of the individual within mountain and arctic units. He professionally guides in the mountains in the ski, rock, and alpine disciplines.His mountain experience includes two decades of climbing across much of the world and multiple ski-based ascents and descents, including Mount Shasta, Mount Rainier, and Denali, all by multiple routes. His civilian mountain certifications include AIARE Avalanche Professional Level 2, AIARE Avalanche Instructor, AMGA Assistant Ski Guide, and AMGA Assistant Rock Guide.More about Mauri:Instagram: https://www.instagram.com/tacticalalpinism/Timestamps:00:00:23 Introduction to Mauri DiMeo00:01:49 Mauri DiMeo's Career 00:03:20 Final Year at West Point00:04:26 Preparing for the Course00:05:32 Junior West Point Cadet00:08:45 Doing Too Much00:10:54 10th Mountain Warfare Training00:15:56 Ready in a Month00:18:13 Conventional Units in Cold Environments00:21:48 The Gap Between What Soldiers Are Taught and Tying Knots 00:26:09 Practicing Skills Where They Matter00:28:20 Tactical Avalanche Education00:32:13 Avalanche Bell Curve Management00:36:20 Speed is Safety00:42:00 Time Recommended to Build Aerobic Capacity00:46:50 Balancing Volume Training00:51:03 Zone 2 Running vs Rucking00:55:34 Getting the Body to Do What It's Meant to Do00:58:48 Effective Mental Frameworks in the Mountains01:02:27 Filling Gaps in Military Training01:05:34 Tactical Core Skills for Operating in the Snowy Mountains01:10:25 What Does Mauri DiMeo Do with Tactical Alpinism?01:12:20 Best and Worst Advice Ever Received01:14:44 Outro

Anthony ‘Harry' Moffitt retired from the Australian Defence Force after almost 30 years, most of which was spent with Australia's Special Air Service (SAS) Regiment as a Team Commander and Team Specialist. He completed 11 active service deployments and was wounded in action in 2008. He completed his time with the SAS as their Human Performance Manager. Harry is a registered psychologist and runs a human performance consultancy called Stotan Group, which works with sports teams, the military, and the industry. He is also a Director at the Mission Critical Team Institute and founded the Wanderers Education Program, a multi-million dollar not-for-profit that prepares soldiers for transition. He recently published his memoir Eleven Bats, a book about his military service and his love of cricket.Harry has been married to Danielle for 27 years and has two children. He values integrity, humor, and bricolage.More about Harry:Stotan Group: https://stotangroup.com.au/Eleven Bats: https://www.booktopia.com.au/eleven-bats-anthony-harry-moffitt/book/9781760877842.htmlSAS Wanderer's Education Program: https://www.sasresourcesfund.org.au/about-the-fund/wanderers-education-programLBW Trust / National Backyard Cricket: https://lbwtrust.com.au/The Externals (Harry's band): https://www.youtube.com/watch?v=gWSYUvRoa8QInstagram: https://www.instagram.com/harrymoffitt353/Timestamps:00:00:22 Introduction to Harry Moffitt00:01:22 Career Overview00:04:28 Human Performance and Nuance in SAS Selection00:06:16 Success in Selection 00:09:45 Being In Love With The Process00:13:49 Building a Nest: The Ways We Quit00:14:51 The Challenge Beyond Selection00:17:56 Self Doubt: Questioning Your Sense of Belonging00:24:55 Moving On From “You Suck. Suck Less.”00:29:05 Accessing for Integrity00:31:06 Leadership, Character, & Stress00:35:04 Sponsor Note: Building The Elite 00:35:58 Protecting Us From Ourselves00:40:21 Special Operations in Civilian Life: Which Concepts Work? Which Don't?00:45:51 The Hallmarks of Camaraderie00:50:31 Playing ‘Company'00:53:17 The Cricket Bats00:58:30 Harry Moffitt's Next Book01:01:59 Philosophy: Wonder, Intuition, & Imagination01:05:29 Clarifying Values: Your Personal North Star01:11:16 Best and Worst Advice Ever Received01:11:50 Outro

Josh Bridges is a former Navy SEAL, with multiple deployments as a member of SEAL Team 3. He's a competitive CrossFit athlete and has competed in the CrossFit games six times, placing second in the world in 2011. Josh left the Navy to spend more time with his family, and he is now a high-performance coach and entrepreneur. More about Josh:Instagram: https://www.instagram.com/bridgesj3/Website: Josh-bridges.comTimestamps:00:00:22 Introduction to Josh Bridges00:00:54 Josh Bridges' Career00:01:54 The Benefits of Wrestling & a Good Coach00:05:07 BUD/S, Wrestling, & San Diego Beaches00:06:42 The ‘Crappy Job' Experience00:10:54 Sponsor Note: Building the Elite00:11:34 Who excels & What Do They Have In Common?00:13:21 How to Look Past The Rules & Find The Principles00:15:03 There is No One Theme in BUD/S00:18:31 Developing Camaraderie in BUD/S 00:19:30 Getting Into CrossFit00:22:05 The Less Attached, The More Focused You'll Be00:24:08 Getting Back Into CrossFit 00:26:29 CrossFit Worlds (The CrossFit Games)00:29:25 Teaching Others How to Train00:32:50 The Evolution of CrossFit00:35:22 Common Mistakes in Preparation00:37:31 How to Push The Pace While Remote Coaching 00:41:09 The Physiological Limit00:46:40 Best and Worst Advice Ever Received00:49:25 Outro

Ryan Wilson completed a long and challenging career in the Australian Army spanning 18 years, primarily in the Special Air Service Regiment, where he gained extensive experience leading teams in highly complex and uncertain environments on multiple combat tours.   During his time in the special forces, Ryan experienced many life-changing and challenging situations that sparked his interest in resilience, high performance, and operational management.  Following his military career, Ryan commenced his journey into the whiskey industry, starting in 2020 as Business Development Manager for Whipper Snapper Distillery, and is now the General Manager overseeing the entire operation.      Ryan is active in the veteran support space. He is on the Board of Directors for the Veteran employment non-profit Working Spirit and is the WA manager for the veteran charity Wandering Warriors.  He has recently founded a new charity called Working Paws Australia, which aims to raise money and provide financial assistance for medical bills and other areas associated with retired military and police working dogs.  He holds a BA in Politics and International Studies from Murdoch University and a Master's in Business Administration (MBA) from the University of Western Australia.  He is also a graduate of the Australian Institute of Company Directors (AICD) Course.  Ryan spent much of his career living and working throughout Southeast Asia, particularly Indonesia, and is fluent in Bahasa Indonesian.   More about Ryan:You can learn more about Ryan and the charities he's involved with at his Instagram: https://www.instagram.com/ryanwilson_1984/Timestamps:00:00:22 Introduction to Ryan Wilson00:01:55 Career Overview00:04:16 SAS Selection: What makes people quit?00:07:32 Mental Preparation: How to Keep Going and Stay Out of Your Head00:10:40 Keeping An Internal Compass 00:13:40 Segmenting: A Thousand Manageable Steps, One At A Time00:15:56 Stories of Selection & Low Points00:19:13 What Are My Odds of Making It00:22:20 End of Selection: Three Sentences and You're On Your Way Home00:24:08 The Sword in the Stone Mentality00:27:21 Selection Starts When the Stress Sets In00:28:46 Sponsor Note: Mindfulness in Training App00:31:32 Rationale for Snapping & Trainability 00:36:04 The Ability to Deal With Failure & Setbacks00:39:30 How Powerful Nutrition Is & Can Be00:43:23 Foundation for Metabolic Flexibility00:45:32 Team Dynamics in Selection: Knowing When to Follow & When to Lead00:47:21 Building Trust and Rapport With a New Group00:50:32 Career Progression After Selection00:54:06 Work/Life Balance Compared to the Army00:58:23 Best and Worst Advice Ever Received01:01:39 Outro

Daniel Allen is a doctor of clinical psychology and a strength and conditioning coach specializing in preparing candidates for military and special operations service in New Zealand.He spent 6 years as a medic in the NZ Army before leaving to fulfill a dream to compete as a professional Muay Thai and MMA athlete and embark on a decade-long formal training in clinical psychology. He has worked with people ranging from Olympians, professional and world-class athletes, to beginners starting out for the first time to successful New Zealand SAS candidates.Dan's wide-ranging academic background spans undergraduate study in Health Science, Exercise Science, master's and doctoral psychology programs, and much to his wife's dismay, he is currently in a 2-year neuropsychology program.Dan's doctoral research focused on factors that reduced PTSD and increased flourishing among military personnel in the years following deployment, including nutrition, sleep, exercise, social support, and leadership support.His psychology background is similarly wide-ranging, including working as a high-school counselor, in a drugs and addiction service and, more recently, in a private psychology service.Dan is passionate about understanding the relationship between nutrition, psychology, and performance and how these things facilitate resilience.You can learn more about Dan at his website, drdancoach.com/ or on Instagram at @drdancoachingTimestamps:00:00:22 Introduction to Daniel Allen00:01:46 Sidequest to Be Professional Muay Thai Fighter00:06:40 Training in High-Level Gyms Around the World00:09:15 How Did Daniel Allen's Training Impact How He Coaches?00:11:39 How to Separate Pain from Suffering00:14:02 Exercise Science and Psychology Degrees 00:14:59 New Zealand SAS 00:17:49 What Would Daniel Change About How He Coached in the Past?00:21:09 How to Balance Being Good at Running and Rucking00:24:05 Predictors of Success00:26:58 Most Common Mistakes in Prep00:29:31 Test Within a Training Cycle00:31:53 Fundamental Skills to Develop People's Abilities00:34:04 Sponsor Note on Segmenting 00:34:28 Questioning Your Sense of Belonging00:41:02 Common Success Factors from Olympic Athletes to SAS Operators00:45:21 Cognitive Flexibility and Growth Mindset00:47:45 Operational Longevity 00:52:33 Limiting Factors During a Course 00:54:04 Candidates with Cushie Backgrounds00:57:43 Gaining Awareness of the Landscape of Your Mind00:59:43 SAS Candidates Do's and Don'ts01:02:31 Best and Worst Advice Ever Received 01:05:29 Outro

One of the most common training questions we answer, particularly in the winter when people's kids are going back to school and concocting new diseases, is about training when sick. While the answer is obvious if you're bedridden or can barely feed yourself (Do not work out), how you manage yourself from when you begin to feel symptoms to when you're back to 100% will make a big difference in your rate of recovery.This episode covers what to do and not do when you're sick, how to transition back to full-intensity training, and factors that speed recovery and influence your propensity to illness. You may want to refer back to portions of this episode so we have it published in written format on our website, broken down by sections. You can read it here: https://www.buildingtheelite.com/training-when-sick/

Scott Ryder served for 22 years with the Australian Army, including 16 years as an operator with the 2nd Commando Regiment. He served in East Timor and multiple tours of Afghanistan and Iraq. He holds numerous commendations and a Masters of Business, and he works in veteran charities to improve the life of veterans and their families. He's the author of the book Forged in Fire: An Australian Commando's Story of Life and Death on the Frontline, available at Barnes and Noble, Amazon, and almost any other major retailer. Scott's Instagram: https://www.instagram.com/scott_ryder_zero79/Scott's LinktreeForged In Fire on Amazon: https://amzn.to/3B9TLFGTimestamps:00:00:22 Introduction to Scott Ryder00:02:01 Time in Australia and the Military00:03:23 Commando Selection00:04:47 Having a Smaller Build in Selection00:07:19 How Long Should Training Be?00:10:37 Childhood Adversity Gives You Coping Skills00:15:19 Functional Fitness and Training00:20:19 No Resilience to Sleep Deprivation 00:21:32 Purpose and Performance00:27:11 Sponsor Note: Train to Perform Well in Stressful Situations00:30:47 Physical Fatigue Gages Where You Are Mentally and Physically00:33:30 When You Don't Remember Why You Signed Up00:35:27 Scott Ryder's Most Challenging Moments in Selection00:37:39 Most Common Mistakes in Preparing for Selection00:42:06 Don't Talk to the Quitters00:47:25 Learning Land Navigation00:49:40 Common Threads of Successful Candidates00:51:41 Once the Physical Playing Field is Leveled00:54:27 Teamwork and Social Interactions00:57:45 Scott Ryder's Book00:59:38 Best and Worst Advice Ever Received01:00:18 Outro

Chris Frueh, PhD is a professor of psychology at the University of Hawaii.  He has over thirty years of professional experience working with military veterans, servicemembers, special operators, private defense contractors, and firefighters; and has conducted clinical trials, epidemiology, historical, and neuroscience research. He was previously a professor of psychiatry at Medical University of South Carolina and Baylor College of Medicine. He has co-authored over 325 scientific publications and is the author of Operator Syndrome, which is available on Amazon.Website: chrisfrueh.comOperator Syndrome on Amazon: https://amzn.to/3ZuZfTxTimestamps:00:00:23 Introduction to Chris Frueh00:00:59 Rundown of Chris Frueh's Career 00:04:42 What is Operator Syndrome?00:15:48 The Differences Between PTSD and Operator Syndrome00:17:29 Types of Traumatic Brain Injury00:22:14 TAL Proteins and Impact Trauma00:25:56 Interventions and Treatments00:30:13 Sponsor Note: Sleep Optimization Course00:34:33 Nutritional Interventions 00:36:22 Fasting to Manage TBI 00:39:05 Different Stages of an Operator and TBI 00:43:56 Staying on Top of Hormones00:48:37 Getting Treatment Outside of the VA00:51:07 Finding Credible Help00:54:12 Operator Syndrome Foundation00:55:55 Best and Worst Advice Ever Received00:58:12 Outro

Nico Seedsman spent 13 years in the Australian military, first as an electrical engineer in the Navy, then with a Recon unit in the Army, before spending his final eight years in the SAS. Nico left the military after suffering catastrophic multi-system health issues and eventually brought himself back to health through a combination of stem cell therapy, indigenous medicine, and an intensive focus on recovery. Nico is now an actor who has made appearances on Apple TV and Paramount networks, a high-performance coach, the CEO and founder of Odin Stem Cells, and the founder of a veterans philanthropy organization called Warrior Refit.Learn more about Nico: https://www.instagram.com/niclonewolf/How to prepare for Australian SAS/Commando Selection:https://www.buildingtheelite.com/australian-sasr-selection-process-sfet-training/Building the Elite Coaching App:https://www.buildingtheelite.com/sof-training-appTimestamps:00:00:21 Introduction to Nico Seedsman00:01:02 Nico Seedsman Career Overview00:06:50 Spiraling Health 00:10:40 Regenerative Medicines00:13:01 SASR (SAS) Selection 00:16:31 Fighting the Internal Battle In Your Head00:26:21 Prepping for Selection00:33:07 The Social Dynamic During Selection00:38:40 Fitness Level vs. Mentality/Personality00:44:14 The Way You Train & Effect On Health00:46:38 One-Percenters00:49:11 Sponsor Note: High Emotional Stability & High Conscientiousness 00:53:48 Best & Worst Advice You've Ever Gotten00:54:41 Wrap Up

Many types of fear are learned responses based on memories from previous experiences. There are, of course, also innate fears. Like other animals, we're naturally prone to be highly vigilant the first time we're exposed to things like heights, deep water, snakes, and spiders. But, for most things in life, fear is not a primal instinct but a learned association. These learned associations can come from almost anything, from old injuries to bad experiences or past failures, including fear responses we might not even be consciously aware of. While learned fear responses are normal and sometimes helpful, they can also hinder performance if we can't move past them. A strong learned fear response leads to a disproportionately strong stress response, amplifies anxiety, and makes your emotions run rampant. This makes you more prone to burnout and reduces resilience. In challenging times, when one difficulty bleeds into the next, these responses can make the difference between burnout and growth.To recalibrate these fear responses, we have to look at how they're created, the predictions our brains make based on the environmental cues around us, and the way we mentally and emotionally process those moments. As military theorists put it, we have to do the work “left of bang” rather than repeatedly trying to deal with the symptoms after the fear response has taken over.  

Lt. Col. Matthew Perry is an active-duty Marine with over 16 years of experience in the infantry and reconnaissance community. He has served in all four Marine Divisions and deployed throughout the Pacific and in support of Operation Enduring Freedom.As an infantry officer, he served in the 7th Marines as a rifle platoon and 81mm Mortar Platoon Commander, with the 2nd Marine Division as an infantry Battalion Executive Officer and as the operations officer at the 2nd Marine Regiment.As a Reconnaissance officer, he served as a Force Platoon Commander and Force Company Commander with 3rd Reconnaissance Battalion and as the Operations Officer at 2nd Reconnaissance Battalion.His civilian education includes an undergraduate degree from Louisiana State University and a graduate degree from Syracuse University. He is a graduate of the Marine Corps Infantry Officer and Basic Reconnaissance courses and Army Ranger School.Instagram: www.instagram.com/redstick6/Timestamps:00:00:21 Introduction to Matthew Perry00:01:22 Matthew Perry's Career & Educational Background00:05:12 Writing & Social Media00:07:47 Reading List & Recommended Resources for Leadership00:09:38 Vietnam00:11:30 Practical Leadership Experience - Becoming a Better Leader00:15:11 Important Mistakes & Valuable Lessons00:23:16 Performance & Potential00:27:10 Incentivizing Your Team00:32:52 Basic Reconnaissance Course (BRC) & Recon Qualification00:38:06 Haircuts, Sideburns, and Shaving00:43:28 How to Scale Your Leadership 00:50:40 The Role of Health and Physical Fitness in Leadership01:00:45 Wrap Up

Tristan Irwin is a nine-year veteran of the United States Army, where she served as a special operations Civil Affairs Officer. As a CA Team Chief, she led a four-person team in Moldova, conducting community-level development assistance to strengthen Moldova's resilience and support its partnership with the US. She graduated from Yale University with a dual Master of Forestry and Public Policy degree. In 2012, she graduated from the United States Military Academy with a bachelor's degree in International Relations and another in German. Tristan serves as Secretary of the Board of Directors for The Valkyrie Project, a 501(c)(3) nonprofit focused on optimizing health and human performance for military women through advocacy, research, education, and physical training programming.https://www.thevalkyrieproject.org/Timestamps:00:00:25 Intro to Tristan Irwin00:01:12 Tristan Irwin's Career00:01:48 Why is the U.S. Interested in Moldova?00:02:53 What Does a Mission in Moldova Look Like?00:04:49 What Skills Are Being Taught on Missions in Moldova?00:05:32 Missions That Stand Out in Tristan's Memory00:07:05 Sustainability of What's Implemented on Missions00:08:46 How to Get the Locals to Commit to Outreach00:11:08 Lifestyle in an Eastern Bloc Village00;13:04 Establishing a Cleaning Routine to Keep Your Food Safe00:14:01 Civil Affairs Selection/Recruitment Process00:15:53 What Kinds of Cognitive Testing Occurs?00:17:09 What is the Turnout in Selection00:17:57 How to Receive an NTR (Not-to-Return)00:19:17 Qualification Process After Selection00:20:43 Languages Spoken in Moldova00:21:49 Differentiating Factor When You're on the Cusp of Being Selected 00:23:36 Physical Prep Before and After Selection00:26:38 Pack Weight for the 12 Mile Run00:27:01 Arbitrary Fitness Standards for the Military00:34:22 Military Morale Issues00:36:57 How the Measurement of Something Determines its Success Criteria00:40:26 Tristan's Valkyrie Project Story00:41:28 How Do You Determine Your Own Successfulness?00:43:27 What Specific Policies Does Tristan Hopes Will Change in the Military?00:44:52 How Women Can Get Involved with Valkyrie00:46:26 Best and Worst Advice Ever Received00:48:01 Outro

Kevin Smith, Founder of Terminator Training Method (TTM), specializes in virtual fitness coaching tailored for those prepping for Special Operations Forces (SOF) selection courses, especially SFAS. Born and raised in Maine, Kevin's dedication to hard work started as a young multi-sport athlete, inspired by his father and later refined through over a decade in the Army Special Forces as a Green Beret medic. He served on a military freefall team for 3.5 years at 10th SFG (A) and closed out his career on a dive/maritime team at 3rd SFG (A). During his time in, he completed multiple deployments and earned qualifications, including Ranger School, Advanced Land Navigation (SMU Selection), Dive Medical Technician, Static Line Jumpmaster, and the Special Forces Intelligence Sergeant Course. After 12 years of training for and serving as a Green Beret, he transitioned to a career in fitness coaching, specializing in 1:1 coaching, team coaching, and content creation.Kevin's approach to coaching is rooted in simplicity, efficiency, and personalization, emphasizing smart exercise selection, intentional progression, and flexibility. He believes in training that builds resilience without unnecessary complexity, prioritizing fundamentals over fads and ensuring each athlete's program uniquely suits their goals. His mission with TTM is to provide clear, science-backed guidance that empowers tactical athletes to exceed fitness standards and develop the mental toughness needed for SOF selection while avoiding the burnout and frustration he once faced. Through TTM's virtual coaching, podcast, and content, Kevin aims to reshape the tactical fitness space with no-nonsense, results-oriented coaching.More about Kevin:Website: Terminatortraining.comPodcast: The Terminator Training ShowYoutube: Terminator Training MethodIG: Terminator-trainingArticles referenced in the show: Mental Fortitude Prompts (Most Popular); Dealing With Pre-Selection Doubt; Crushing Team Week (Character Development); All Articles: TTM website; SubstackTimestamps:00:00:21 Introduction to Kevin Smith00:02:07 ‘How did you get into physical training…?'00:07:16 College and Joining The Army 00:13:27 Special Operations Preparation and Conditioning Course & Selection00:17:12 Helping Clients with Imposter Syndrome and Segmenting00:21:06 Sponsor Note: Building The Elite00:21:30 Segmenting (Continued)00:23:51 Self-Induced Stress00:26:57 Managing Self-Induced Stress00:36:16 18D School00:41:35 Advice for 18D00:45:37 After the Q Course00:49:15 Delta Force00:51:36 Camp Delhi00:54:01 Getting Out of The Army00:56:45 Ranger School01:01:11 Advice for Ranger School01:05:46 Learning with No Ego01:08:26 Coaching and Clearing Up Misinformation01:14:07 Nutrition01:19:33 Mindset and Character Trait Development01:27:46 Final Questions01:31:08 Outro

Send us a textAlex Fichtler is a 9-year Navy SEAL combat veteran with operational experience in Afghanistan, the Middle East, and Africa. He is a Naval Special Warfare Sniper, Assaulter, Intel Specialist, and Communications Specialist and served as Troop Lead Sniper during his time with SEAL Team 7. Alex led the West Coast NSW Close Quarters Battle (CQB) training cell, providing thousands of active duty SEALs with countless hours of high-risk training and instruction on CQB, target assaults, and internal and external breaching.During his time in the civilian sector, Alex has transferred his knowledge of high performance into the service of others through personal and team coaching. He and his girlfriend, Jenna Bauer, own Highground Performance, where they teach fitness and mindset development alongside the nutrition and wellness habits that bring elite performance to life. Alex also works in the physical security sector, managing security professionals responsible for high-value asset and location protection. Alex is a father of three, a blue belt in Brazilian Jiu Jitsu, an entrepreneur, and has a Bachelor of Science degree in Organizational Leadership. He also has his civilian EMT certification and is completing his NASM CPT certification.More about Alex:Instagram: https://www.instagram.com/bearded_beast8/LinktreeTimestamps:00:00:32 Methods to Manage Stress Response00:05:14 Preferred Breathing Technique00:07:36 The Mentality of a Good CQB Shooter00:09:41 Best Training Frequency for a Professional00:11:35 Common Mistakes in the Shoot House00:14:02 Three Main Objectives in CQC to Get Right00:19:36 CQC High Port vs Low Port00:22:36 Process for Integrating New Protocols00:31:33 Sponsor Note: Fuel My Day Foods00:32:13 How to Prepare for a CQB Course if You're New to Handling Weapons00:38:31 Other Things to Practice for a CQB Course00:43:10 Best and Worst Advice Ever Received 00:46:37 Outro

Send us a textAlex Fichtler is a 9-year Navy SEAL combat veteran with operational experience in Afghanistan, the Middle East, and Africa. He is a Naval Special Warfare Sniper, Assaulter, Intel Specialist, and Communications Specialist and served as Troop Lead Sniper during his time with SEAL Team 7. Alex led the West Coast NSW Close Quarters Battle (CQB) training cell, providing thousands of active duty SEALs with countless hours of high-risk training and instruction on CQB, target assaults, and internal and external breaching.During his time in the civilian sector, Alex has transferred his knowledge of high performance into the service of others through personal and team coaching. He and his girlfriend, Jenna Bauer, own Highground Performance, where they teach fitness and mindset development alongside the nutrition and wellness habits that bring elite performance to life. Alex also works in the physical security sector, managing security professionals responsible for high-value asset and location protection. Alex is a father of three, a blue belt in Brazilian Jiu Jitsu, an entrepreneur, and has a Bachelor of Science degree in Organizational Leadership. He also has his civilian EMT certification and is completing his NASM CPT certification.More about Alex:Instagram: https://www.instagram.com/bearded_beast8/LinktreeTimestamps:00:00:22 Introduction to Alex Fichtler00:01:40 Career in the Seal Teams00:09:40 Somalia Operation00:10:36 OTB - Over the Beach00:11:55 Fire Support from the Water00:15:14 The Stupid Never Stops00:16:27 Keeping Motivation When You Feel You Don't Belong00:23:08 Replacing Negative Self-Talk with Positivity00:28:41 Using Humor to Uplift Yourself and Others00:30:30 Sponsor note: Fuel My Day Foods00:31:10 Transition Into Language School00:35:01 Failing Out of Language School00:36:39 Going Back to Montana00:40:30 Working with Civilians Without a Routine00:43:39 The Six Pillars00:47:50 Building a Healthy Community for Men00:51:35 An Agendaless Time00:54:57 Recreating the Unit's PT00:57:10 Outro

Send us a textSenior Chief Candace Esquivel joined the Navy in 2005 as a cryptologic technician with advanced training in signals exploitation systems. From there, she went to the Naval Special Warfare Development Group, where she worked as a SIGINT Geospatial Analyst. At Dev Gru, she was selected as an Intelligence Detachment Leading Chief Petty Officer (LCPO) for Tactical Evaluation and Development Squadron THREE, where she deployed and served as a Director of Intelligence (J2) for two rotations in the CENTCOM AOR supporting overseas contingency operations.She then screened for and was selected for duty at the Joint Cyber Operations Group, where she was a Troop Senior Enlisted Leader before she was selected as the Command Senior Enlisted Leader to establish North Squadron, an O5 operational squadron.In 2021, Senior Chief Esquivel was selected as a DoD Congressional Fellow for Representative Seth Moulton. While serving in the House of Representatives, she advised the Congressman on technical policy, cyber operations and talent management, and information operations across the DoD.Senior Chief Esquivel holds a bachelor's degree in management studies and is pursuing her master's in management interdisciplinary studies. Currently, she is a policy analyst in the Office of Culture and Force Resilience's Office of Women's Policy, where she works to develop and implement policies involving Navy servicewomen in coordination with the higher authorities in the DoD, like the Secretary of the Navy, the Chief of Naval Operations, and the Chief of Naval Personnel.  More about Candace:LinkedIn: https://www.linkedin.com/in/candace-esquivel-a41669270/The Valkyrie Project: https://www.thevalkyrieproject.org/Timestamps:00:00:22 Introduction to Senior Chief Candace Esquivel00:01:55 Walkthrough of Candace Esquival's Career00:06:01 Role as Signals Analyst and J200:07:36 What Type of Signals Are Analyzed?00:08:27 How Vulnerable Are Smart Devices?00:12:21 Protecting Yourself from Data Tracking00:14:59 Protecting Yourself on Social Media00:17:20 Hilarious Failed Attempts of Espionage00:18:44 Selection Process for DEVGRU and JCOG00:25:22 What Does it Mean to Be a Congressional Fellow?00:28:57 Which Policies Does Candace Esquivel Push For?00:30:54 What Does the Office of Culture and Force Resilience Do?00:34:30 Sponsor Note: Fuelmydayfoods.com00:35:11 Changes for Women in the DoD Communities00:40:07 Progress in Fertility Services00:47:29 Possible Toxins During Deployment00:53:52 New Policies for Women00:58:20 CFL Training 01:01:37 Adaptable Training and Modifications for Health and Recovery01:03:21 Best and Worst Advice Received01:07:00 Outro

Send us a textWe all must pay for our food. We can't choose not to pay; we only decide how. We can pay with our time. We can pay with our money. Or, we can pay with our health. You can invest time to learn how nutrition works and how to cook good meals, and then do the shopping, prep, cooking, storage, and cleanup. With practice, this all becomes easier and more efficient. The longer you go without investing your time, the harder it is to start and the more constrained you will be.You can pay for somebody else's expertise and have them tell you what to eat. You can pay for a meal delivery service or expensive restaurant meals.You can save time and money in the short term by not investing in nutrition knowledge, never learning to cook, and buying cheap convenience foods. The costs of following this last strategy take years to accumulate and manifest. The harm it does to gut health, metabolism, cognitive function, and every other process in your body may remain invisible for a long time. It might even seem like a free ride in your teens and early twenties. But eventually, you will pay for it.This is why the food we eat is so important. Eating well is hard. And it's hard for everyone, whether you're a young athlete trying to juggle training and school, a business traveler trying to stay healthy while living in hotels and airports, or a parent trying to keep yourself and your child alive with minimal sleep and no spare time. It can be even more challenging for military personnel deployed to locations with very few resources. In this episode, we discuss how to put together a healthy meal on the go, and the science behind how that works, and how it affects our bodies. Learn more: www.fuelmydayfoods.com

Send us a textThe idea that no one gets left behind is such a common phrase associated with the special operations community that it's almost become a cliche. We can hear and say it without thinking about what it means. But it's a critical concept in military operations, particularly in the SOF community, where people often work in small groups behind enemy lines doing dangerous things. It's not enough to carry your own weight. That's just the baseline, the entry stakes. You also must repeatedly demonstrate that you're willing and able to carry the weight of one of your teammates when the situation calls for it. It's crucial to be strong as an individual, but you must also be a strong part of the team. Without both, you don't have the raw material the SOF community needs. This isn't just a physical capacity, tested by carrying your teammates on your shoulders at the most inconvenient times. It's a general attitude expressed in countless ways, big and small, physical and otherwise. 

Send us a textAndrew is a strength and conditioning coach, business owner, national team powerlifter, and veteran with a tactical operations and physical training background.As a former Maritime Assault Operator in the U.S. Coast Guard's Deployable Specialized Forces, Andrew has firsthand experience in high-stakes situations, including anti-terrorism operations, drug and human smuggling interdiction, anti-piracy operations, and executive/dignitary protection. He has dedicated himself to coaching and guiding other athletes to set state records and achieve medal-winning performances. He is currently the lead strength and conditioning coach at Marine Corps Base Hawaii, and he has dedicated his career to helping individuals develop physical and mental resilience.More about Andrew:LinkedIn: https://www.linkedin.com/in/andrew-siepka-cscs-9381461b7/Instagram: https://www.instagram.com/siepka_ludus_/Timestamps:00:00:22 Intro to Andrew Siepka00:01:09 About Andrew's Career00:01:51 Was Viral Video of "Submarine Attack at Gunpoint" Andrew's Unit?00:03:19 What Led Andrew from Gunner's Mate to MSST?00:13:19 Outsourcing Knowledge from Multiple Units00:14:38 Having Self-Doubt in Selection Courses00:18:04 Preparing Endlessly vs. Winging It00:21:27 Operational Life in the Unit00:26:26 What Does It Mean to Be “An Earner”?00:27:33 An Example of Andrew Failing Forward00:32:08 Sponsor Note: Mentorship Course00:32:30 Transition from Coastguard to Coach 00:41:36 What New Recruits Need to Start and Stop Doing00:44:37 How Does Andrew's Background in Powerlifting Affect His Coaching Method?00:46:40 Andrew's Career in Powerlifting00:49:21 How to Powerlift for Decades Without Injury00:52:13 Different Concepts of Training for Recon Marines00:54:52 Banded Resistance Training00:56:03 Things to Address to Handle Heavy Training01:00:41 Best and Worst Advice Ever Received 01:02:01 Outro

Send us a textTiffany Myrick-Woodley served two decades in the US Army, and played an essential role in the integration of women into the Army's Combat Arms occupations. She served as a member of Cultural Support Team – Two (CST-2), enabling the 75th Ranger Regiment and Naval Special Warfare Development Group by engaging the Afghan female and adolescent populations prior to the lift of the Combat Exclusion Policy. She was also selected to observe and advise on the implementation of standards during gender integration of Ranger School, the Army's premier leadership course.Over the span of her military service, Tiffany discovered that real change comes through policy and education. This prompted her to leave the military to influence policy on a broader scale while continuing to provide inspiration, mentorship, and advocacy to future generations. Her ideals prompted her to accept a role as a board member for the Valkyrie Project, a nonprofit organization devoted to the advocacy and support of female service members.More about Tiffany:LinkedIn: https://www.linkedin.com/in/tiffany-m-b477671b6/The Valkyrie Project: https://www.thevalkyrieproject.org/Timestamps:00:00:22 Introduction to Tiffany Myrick00:01:28 Tiffany's Roles in the Military00:03:35 Being On the Other Side of Basic Training00:05:18 One Station Unit Training00:06:51 What Did Tiffany Learn from Being a Drill Sergeant?00:10:03 The Cultural Support Team00:11:14 Selection Course for Cultural Support Team00:12:52 The White Board System00:13:15 Being a Student Versus Being Qualified to Do the Job 00:14:54 Ranger Physical Assessment00:15:45 Working Closely with the Same Partner for an Entire Mission00:16:48 Room for One Tactically00:17:38 What Does the Mission Objective Look Like?00:20:13 Deciding What Looks Important on a Mission00:20:40 Interacting with the Local Populous00:22:43 Main Security Concerns on Assignment00:23:46 Did Tiffany Know Ashley?00:24:39 Particular Missions That Stood Out to Tiffany00:29:23 Moments Where Everyone Is Suffering00:31:11 Wearing NODs (Night Observation Devices)00:32:01 Lifting the Combat Exclusion Policy00:32:59 Sponsor Note: Coaching Mentorship Course00:33:21 Advisory Role to Integrate Women into Ranger School00:35:25 Identifying Common Characteristics Among Graduates00:36:00 What Did the Army Learn as Women Were Integrated?00:38:33 The Gray Man, Middle of the Pack00:40:46 Why Couldn't Women Shave Their Heads Like the Men?00:41:23 When did Tiffany Retire?00:41:32 What Led Tiffany to the Valkyrie Project in 2023?00:44:34 Advice for Women in SOF Pipeline 00:46:34 Similar Stories to “The Ranger on a Ridgeline Getting an I.V.”00:49:21 Best and Worst Advice Ever Received 00:50:59 Outro

Send us a textAfter working with thousands of clients over the last twenty years, we tend to see people make the same mistakes when struggling to work toward their goals. They tend to fall into one of four categories: Trying to do too many things. Their values and time & energy allotment are not in alignment.Spending time and energy struggling against the things they can't change while not fully committing to what they can.Constantly changing goals. Today, we will talk about the exercises and mental models we use to help our clients clarify what matters most so they can get unstuck and escape these traps. This isn't a tome on why you should prioritize health or fitness or anything else. That's precisely the point. Only you can decide the best way to spend the coin of your life. So, this episode aims to equip you with a few critical tools and mental models to get more clarity and make tough decisions.

Send us a Text Message.Kathleen Oswald is a Strength and Conditioning Specialist with a Master's in Exercise and Sport Science and is earning her Ph.D. in Cognition and Instruction. She works at Peterson Space Force Base and is the first human-performance professional with a cognitive performance background to work with Space Force Guardians. Before that, Kathleen worked under the Cognitive Performance Specialist at the 10th Special Forces Group. By integrating tactical professionals into the design process of her exercises and workshops, she leveraged their expertise to optimize her coaching to help Special Forces operators improve their performance in some of the most challenging aspects of their jobs, such as CQB training. Her Ph.D. work in Cognition and Instruction allows her to research optimal programming for cognitive performance, develop a cognitive performance program for the US Space Force, and improve her abilities to teach, coach, and mentor the human performance professionals who serve our nation's military. Aside from her work with the Special Forces and Space Force communities, Kathleen is also an ultramarathon runner, competing in races at 50k, 50-mile, 100k, and 100-mile distances. She is also a nationally qualified powerlifter.You can get in touch with Kathleen and learn more about her work on LinkedIn: https://www.linkedin.com/in/katoswald/Timestamps:00:00:22 Intro to Kathleen Oswald00:01:43 NSCA Tactical Annual Training Session00:03:15 Cognitive Function and Cognitive Skills00:04:24 Ensuring Skills Training Transfers to the Real World00:06:22 Examples of Decision-Making Scenarios 00:08:06 Training for Selection Courses00:10:07 Adding Incremental Difficulties During Training00:11:39 Sponsor Note: Our Book, “Building the Elite” and Mentor Course00:12:25 Training Via Stress vs. Skill Mastery00:14:31 Assessing Technical Skills vs. Testing the Skills00:17:45 Knowing When to Display Certain Attributes00:18:52 Evaluating What Someone Is Made of00:20:47 Concocting Tests for Perseverance00:22:10 Performing with Severe Gastrointestinal Issues00:25:28 Addressing Imposter Syndrome00:28:25 Why Younger Generations May Struggle with Self-Regulation00:31:16 Training in Silence00:32:23 Being Perpetually Distracted00:34:07 Evaluation in the Shoot House00:39:35 Video Training Scenarios00:41:16 Rapidly Presenting Critical Decisions with Perceptual Learning 00:44:23 Comparing Different Levels of Skill 00:47:15 Changes in Eye Movement as Skill Progresses00:49:38 Emotional and Stress Regulation Assessments00:53:04 Does Your Fear Response Help or Hurt Your Performance?00:56:20 How Do You Determine What Foundational Training to Implement First?01:00:31 Tech Gadgets for Cognitive Skills Training01:03:49 Improving Cognitive Skills on Your Own01:06:32 Best and Worst Advice Ever Received01:09:26 Outro

Send us a Text Message.In this episode, we discuss the first mental skill we have all of our clients work on developing: mindfulness. Mindfulness is the process of observing one's stream of consciousness or mental environment. It's a form of attention in which one actively attends to one's internal and external experiences. You might wonder why we focus on mindfulness first. It probably seems a bit abstract or silly when mental toughness, grit, or resilience are skills that special operators are known for. But all of those are outcomes. They are collections of skills and capacities that you may or may not possess depending on your experiences. Instead of leaving it up to chance, we help people develop these skills, starting with the most fundamental and working up to the more complex. Just like you need to walk before you can run, you need to know your mind before you can shape it. The goal of a mindfulness practice is ultimately to experience life more clearly. The more skillful we become in untangling the difference between reality and our reaction to it, the more impact more complex mental skills will have. By working on mindfulness, you'll sharpen your capacity to be present and skillfully direct the spotlight of your attention. Additionally, you'll glean daily insights into how your mind works in a variety of situations, including your internal dialogue, emotional responses to pain and fatigue, and what you tend to focus on before, during, and after challenging situations. This forms the basis that amplifies the impact of other mental skills that you'll practice over time. 

Send us a Text Message.John Spencer is one of the world's leading experts on urban warfare. He currently serves as the chair of urban warfare studies at the Modern War Institute, codirects the Urban Warfare Project, and hosts the Urban Warfare Project Podcast at West Point.In addition to personal experiences from 25 years as an infantry soldier and officer in the US Army, including urban battles in Iraq in 2003 and the Battle of Sadr City in 2008, he has spent over a decade researching, publishing, and lecturing on all facets of urban warfare.  In the last five years, he has conducted research in India, Israel, Nagorno-Karabakh, and Ukraine. He has served as an advisor to the top four-star general and other senior leaders in the U.S. Army as part of strategic research groups from the Pentagon to the United States Military Academy. He has also trained multiple militaries in urban operations. His research focuses on all military operations in dense urban areas, megacities, and urban and subterranean warfare.In February 2022, Spencer wrote a guide, The Mini-Manual for the Urban Defender, for Ukrainian citizens on how to defend their cities. The manual was translated into Ukrainian and spread widely across Ukraine. It is now available in sixteen separate languages, with many other translations in the works.In this episode, we'll talk with John about the difficulties of urban warfare, his time in Ukraine, his recent trip into Gaza, and much more. More about John:Website: JohnSpencerOnline.comX: https://x.com/SpencerGuardInstagram: https://www.instagram.com/spencerguardTimestamps:00:00:21 Intro to John Spencer00:01:53 What is The Modern Warfare Institute?00:03:56 Leading Academics Pushing Propaganda for Terrorist Organizations 00:05:29 Why is Urban Warfare so Hard?00:09:21 The Battle of Stalingrad 00:10:50 Urban Legends/Myths about Modern Warfare00:12:55 What's Changed in Subterranean Warfare?00:16:41 What is so Challenging About Subterranean Warfare?00:21:25 Will People's Perception of Russia Change?00:25:40 General Sun-Tzu00:26:10 Defeat Your Enemy Without Fighting00:29:08 What Happens if Russia Wins the Propaganda War?00:32:01 Gaza and Hamas00:34:33 How Many Civilians are Killed in the Crossfire?00:42:53 What if We Just Let Hamas Go?00:48:04 Proxy Groups of Iran00:50:12 Extreme Misogyny in Iran 00:53:15 The Spread of an Ideology00:56:03 Eradicating Extremist Ideologies Efficiently01:02:00 “Pay for Slay” Program01:03:04 Independence of Gaza in 200501:04:00 Responsibilities of Israel for the Conditions in Gaza01:05:11 Hamas Leadership Using Economic Oppression 01:07:55 Outro

Send us a Text Message.Meg Tucker began her career as an Army Kiowa Warrior pilot. After the Kiowa was removed from the Army inventory, Meg was assessed and selected for Army Special Operations as a Psychological Operations officer. She has served in several conventional, Joint, and SOF roles in South Korea, El Salvador, and Syria. She left military service as a Major in 2023. In 2018, Meg founded The Valkyrie Project to fill the need for intuitive, woman-centric human performance training in the wake of the revocation of the Combat Exclusion Rule. Valkyrie is now a 501c3 nonprofit focused on the advancement of American servicewomen through research, education, and advocacy. Meg currently serves as the President of the Board of VP Inc. She holds a Bachelor's and Master's Degree in Modern Languages from Winthrop University and a Master's of Science in Information Strategy and Political Warfare from the Naval Postgraduate School.More about Meg:LinkedIn: https://www.linkedin.com/in/meg-tucker-937493207/More about The Valkyrie Project:LinkedIn: https://www.linkedin.com/company/the-valkyrie-project/Website: http://thevalkyrieproject.orgFacebook: @valkyrieprojectusInstagram: @valkyrieprojectusYouTube: https://www.youtube.com/@valkyrieprojectusTimestamps:00:00:22 Psy Ops Strategy in El Salvador00:02:50 Is Kidnapping a Big Thing in El Salvador?00:03:28 What is a Night Letter?00:04:20 Helping the People of El Salvador Respond to Night Letters00:05:58 What Languages Does Meg Tucker Speak?00:08:13 Getting Away with Brazilian Portuguese in Portugal00:11:18 Relearning Languages00:12:23 Starting The Valkyrie Project in 201800:22:10 Body Armor Needs for Women00:26:03 Current Progress on Improvements for Women's Armor00:28:07 What About MOLLE Packs?00:31:36 The Skill of Packing a Rucksack00:34:43 Ways of Testing SOF Candidates for More Balanced Athletes00:37:05 The Valkyrie Project's Military Women's Symposium00:39:41 Worst Advice Ever Received00:41:54 Good Advice for Everyone in the Service00:44:10 Outro

Send us a Text Message.Meg Tucker began her career as an Army Kiowa Warrior pilot. After the Kiowa was removed from the Army inventory, Meg was assessed and selected for Army Special Operations as a Psychological Operations officer. She has served in several conventional, Joint, and SOF roles in South Korea, El Salvador, and Syria. She left military service as a Major in 2023. In 2018, Meg founded The Valkyrie Project to fill the need for intuitive, woman-centric human performance training in the wake of the revocation of the Combat Exclusion Rule. Valkyrie is now a 501c3 nonprofit focused on the advancement of American servicewomen through research, education, and advocacy. Meg currently serves as the President of the Board of VP Inc. She holds a Bachelor's and Master's Degree in Modern Languages from Winthrop University and a Master's of Science in Information Strategy and Political Warfare from the Naval Postgraduate School.More about Meg:LinkedIn: https://www.linkedin.com/in/meg-tucker-937493207/More about The Valkyrie Project:LinkedIn: https://www.linkedin.com/company/the-valkyrie-project/Website: http://thevalkyrieproject.orgFacebook: @valkyrieprojectusInstagram: @valkyrieprojectusYouTube: https://www.youtube.com/@valkyrieprojectusTimestamps:00:00:23 Intro to Meg Tucker00:01:23 How Did Meg Become a Helicopter Pilot?00:04:34 Do Trainees Get to Choose the Aircraft They Want?00:09:27 How Easy Is It to Control a Helicopter?00:11:07 Emergency Procedure if the Engine Stalls00:13:07 Practicing Slow Crash Landing Skids00:15:21 How Many People Travel on These Helicopters?00:15:55 Who Does the Shooting?00:16:49 Shooting is a Team Effort00:18:45 Challenges with a Weapon in a Helicopter00:20:26 How Do You Account for Wind While Aiming?00:22:15 Where Does the .50 Cal Sit in the Helicopter?00:22:30 Calibrating the .50 Cal Inside of a Helicopter00:23:57 How Does a Hellfire Missile Work?00:24:43 How Much Time Do You Spend with Your Co-Pilot?00:27:24 From Pilot to Joining Psy Ops00:30:05 Sponsor Note: Our Book, “Building The Elite”00:30:51 The SOF Recruitment Process and Making the System Work for You00:33:07 Take Care of Yourself or the System Could Eat You00:34:31 What is Psy Ops?00:37:48 Digital Environments Used for Psy Ops Support00:40:34 Being Stationed in Syria 00:44:51 Being Stationed in El Salvador00:48:59 Strategies to Overcome Corruption and Tribalism00:49:54 Stark Contrasts Between Living Situations on Deployment00:51:24 How Bad Was the Food Poisoning You Had?00:52:07 Outro

Lt. Col. Tom Schueman served in Afghanistan for sixteen months, including the single bloodiest battle of the war in Afghanistan, as a platoon commander with the Third Battalion, Fifth Marines in Helmand Province. He redeployed to Afghanistan as a JTAC and advisor to the Afghan National Army while he was a member of First Reconnaissance Battalion. Schueman went on to get his master's in English literature at Georgetown University and teach English literature at the United States Naval Academy. In 2022, alongside his friend and Afghani interpreter, Zak, he published Always Faithful, a book about his time in Afghanistan and the effort to get Zak and his family to America before the Taliban could make good on their promise to kill them. Thomas is still an active-duty Marine and the founder of the nonprofit Patrol Base Abbate, based in Montana. PB Abbate provides a space for veterans and service members to reconnect around shared interests.More about Major Schueman:Instagram: https://www.instagram.com/kill.z0n3Patrol Base Abbate: https://www.pbabbate.org/home-0Always Faithful: https://amzn.to/3M6EI1nTimestamps:00:00:22 Intro to Thomas Schueman00:01:22 Overview of Thomas Schueman's Career00:05:25 Infantry Officer Course and Recon Selection00:06:44 Why the Basic Reconnaissance Course Didn't Work Out for Thomas00:15:25 Sponsor Note: Buildingtheelite.com00:15:53 On Which Deployment Did Thomas Meet Zack?00:17:56 Marines Lost in Thomas's Unit00:18:44 More Deaths in Infantry Than Other Sections of Military00:24:49 Working With Zack00:27:15 Thomas's Mindset After 100 Firefights in 100 Days00:42:19 What is Patrol Base Abbate?00:52:53 Where is PB Abbate in Montana?00:53:53 How is PB Abbate Funded?00:56:36 Getting Zack Out Before the Fall of Kabul01:06:53 Outro

In this episode, we explore how post-WWII Air Force pilots faced numerous crashes, not due to mechanical failures or pilot errors, but because of a fundamental flaw in cockpit design based on the "average" pilot. This led to Lieutenant Gilbert Daniels's findings, who discovered that designing for the "average person" did not fit anyone. This discovery led to a revolutionary change in how cockpits were built. The 'average person' principle, as demonstrated in the aviation industry, has far-reaching implications. It illustrates why one-size-fits-all solutions fail in areas like SOF training, where individual variability is crucial. Understanding and accounting for individual differences can significantly enhance outcomes, from aviation safety to special operations selection. 

Jeff Depatie is a former sniper with Canada's tier-one unit, JTF-2. He has vast experience in tactical shooting, elite team selection, and human optimization. He was part of the sniper team holding the world record for the longest confirmed kill at 3.5 km and has trained incoming tier-1 operators in shooting and tactics.After his military career, Jeff turned his focus to addressing PTSD and transforming adversity into growth. He is producing a documentary, “Dark Night of Our Soul,” about post-traumatic growth and how life's challenges can lead to personal development.He co-founded The Special Forces Experience (SFE), an organization dedicated to facilitating profound personal transformations through meticulously designed challenges and experiences. As the Chief Course Architect of SFE, Jeff has been instrumental in creating programs like “The Process,” which pushes participants to their physical, mental, and emotional limits to foster growth and resilience.In this episode, we'll discuss Jeff's ideas on managing life's difficulties, a concept he calls the “Art of Adversity.” We'll explore how adversity can be understood through science and personal experience and how it can lead to growth.About Jeff:You can learn more about Jeff and The Special Forces Experience at www.thespecialforcesexperience.comHe's on Instagram at https://www.instagram.com/jeffdepatie_ Timestamps:00:00:22 Intro to Jeff Depatie00:01:38 Jeff Depatie's Career00:07:09 “Show of Force” Story00:09:05 Fallout from the “Show of Force”00:10:49 What Does Post-Traumatic Growth Mean to Jeff? 00:18:36 How Your Environment Shapes You00:20:00 Equilibrium is Death in a Complex System00:21:33 “The Process” Jeff Has Modeled is Based on Exposure to Trauma00:24:26 Replicating the Results of “The Process” with Love Instead of Fear00:28:57 Why SF Operators Often Are Honest with Their Feelings00:35:47 Consequences of Making Decisions by Ignoring Emotional Intuition00:37:51 Comparing Elite Tennis Player's Nervous Systems to Other's00:40:05 Sponsor Note - Coaching Mentorship Program00:40:30 “The Art of Adversity”00:43:15 “Special Forces Experience” Events and Time Frame00:45:14 Sign Up for Jeff Depatie's Courses00:45:55 Advice for Someone Going to JTF-2 Selection00:46:45 Jeff's Favorite Off-Road Vehicles00:47:46 Best and Worst Advice Ever Given00:49:02 Outro

Tommy Wood, BM BCh, PhD, is a neuroscientist, elite-level professional nerd, and performance consultant to world-class athletes in a dozen sports. He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Associate Professor of Pediatrics and Neuroscience at the University of Washington and a Visiting Scientist at the Institute for Human and Machine Cognition. His research focuses on brain health and brain injury treatment across the lifespan, as well as developing easily accessible methods with which to track health, performance, and longevity in both professional athletes and the general population. Tommy serves as deputy editor of the Wiley Journal Lifestyle Medicine, is a Director of the British Society for Lifestyle Medicine, and consults for a number of digital health companies and charities that focus on how lifestyle and the environment can affect long-term health and chronic disease.You can learn more about Dr. Wood at his website, www.drtommywood.com/His substack, betterbrain.fitness is an excellent resource, and if you subscribe, you'll get some useful resources like a list of blood tests to monitor for brain health, a list of nutrients that support brain health and how to integrate them into your diet, and some in-depth information on how those nutrients and tests work. Timestamps:00:00:22 Is Supplemental Intake of B Vitamins Useful?00:02:36 Useful Factors to Help with TBI Recovery00:10:45 Homocysteine Metabolism 00:11:54 Food Sources of Polyphenols or Catechins00:13:52 Understanding the Effects of TBI and Micro TBI00:18:17 Nutrient Density in Food Helps to Protect from Brain Injuries00:18:53 Sponsor Note: Coaching Mentor Program00:19:40 Why Are Formula 1 Drivers so Interesting?00:22:29 Ruler Test for Formula 1 Drivers00:27:07 What Has Dr. Tommy Learned from Elite Athletes?00:29:21 TBI's Reliable Effect on Hormones00:31:01 Is Pituitary Damage Specific to TBI?00:32:02 What Are We Not Talking About with TBI?00:34:32 Examples of Different Health Variables We Forget to Account For00:37:28 Outro

Tommy Wood, BM BCh, PhD, is a neuroscientist, elite-level professional nerd, and performance consultant to world-class athletes in a dozen sports. He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Associate Professor of Pediatrics and Neuroscience at the University of Washington and a Visiting Scientist at the Institute for Human and Machine Cognition. His research focuses on brain health and brain injury treatment across the lifespan, as well as developing easily accessible methods with which to track health, performance, and longevity in both professional athletes and the general population. Tommy serves as deputy editor of the Wiley Journal Lifestyle Medicine, is a Director of the British Society for Lifestyle Medicine, and consults for a number of digital health companies and charities that focus on how lifestyle and the environment can affect long-term health and chronic disease.You can learn more about Dr. Wood at his website, www.drtommywood.com/His substack, betterbrain.fitness is an excellent resource, and if you subscribe, you'll get some useful resources like a list of blood tests to monitor for brain health, a list of nutrients that support brain health and how to integrate them into your diet, and some in-depth information on how those nutrients and tests work. Timestamps:00:00:22 Intro to Dr. Tommy Wood00:01:46 Dr. Wood's Ancestral Viking Heritage 00:03:28 What is The British Society of Lifestyle Medicine?00:04:37 Traction of the BSLM in the United States00:06:53 Seventh-Day Adventist's Dietary Guidelines00:08:40 Most Noticeable Changes Between Lifestyle Medicines00:11:41 Building an Active Relationship With Your Doctor Before You Get Sick00:13:08 Role of Social Environment On Lifestyle-Type Diseases00:19:03 Lifestyle Interventions for Long-Term Brain Health00:22:55 Main Drivers of Preserving or Losing Cognitive Function00:24:57 How Useful Are Brain Games Like Luminosity?00:28:30 How Different Diseases Affect Cognitive Supply 00:33:18 Benefits of Omega-3's for the Brain and Heart00:35:35 Dietary Sources of Omega-3's00:37:52 Smaller Fish Have Less Heavy Metal Accumulation00:39:06 Does Dr. Wood Eat Fish That is Higher In Mercury?00:39:34 TBI or Concussions and Loss of Cognitive Function 00:40:47 Glymphatic System Explained00:42:20 When is the Glymphatic System the Most Active?00:43:29 Beta-Amyloids and Cognitive Function00:46:56 Outro

Dr. Allison Brager is an Army neuroscientist, CrossFit Games athlete, and sleep specialist. Her career bridges the gap between rigorous scientific research and high-level athletic performance.Dr. Brager is currently a GHOST fellow at the US Special Operations Command headquarters. Prior to that, she served as the Deputy Chief Science Officer at the John F. Kennedy Special Warfare Center and School, where she worked on evaluation and R&D projects focused on the assessment and selection courses for Special Forces, Civil Affairs, and Psy Ops. She has received two NIH National Research Service Awards and a National Academies of Sciences fellowship, which recognize her groundbreaking work on physiological resilience to extreme stress.Her PhD focus was around sleep science, and she now sits on fatigue management and neuroenhancement working groups through NATO, US Special Operations Command, the Office of the Army Surgeon General, and inter-government (DoD, NASA, FAA, NHTSA, NIH) collaborations. Allison's expertise in sleep, particularly under extreme conditions, and her unique ability to apply her scientific knowledge to enhance athletic performance make her a valuable asset to the military and the broader scientific community. She is also the author of Meathead: Unraveling the Athletic Brain, which explores the intersection of neuroscience and athleticism.As a final note, Allison squeezed in this call between a two-day human performance conference and a trip to NASA, and she works all day in a highly secure building where she can't do phone calls, so we had to do this call with her outside. So, there might be a bit of background noise.Dr. Brager's Instagram: https://www.instagram.com/docjockzzzOn LinkedIn: https://www.linkedin.com/in/allison-brager-80a58210/Timestamps:00:00:21 Introduction to Allison Brager00:02:06 NASA Assessment and Selection00:03:06 Checklist of Skill Sets Necessary for NASA Selection00:05:40 Significance of Working With People on the Worst Days of Their Lives00:09:02 What Does Allison's Career Look Like?00:12:32 Allison's Role at Walter Reed00:14:20 What Could Someone Currently on Deployment Learn From Allison's Studies?00:15:54 Is the Time You Wake Up or the Time You Go to Sleep More Impactful?00:16:45 Importance of Early Morning Sunlight Exposure00:17:47 Studies Done on Circadian Rhythm in Caves Without Daylight Cues00:18:38 Shifts in Circadian Rhythm Without Sunset Exposure00:19:53 Artificial Light in a Subterranean Setting00:21:03 What is Something Critical About Sleep That Most People Get Wrong?00:24:06 Sponsor Note: Coaching Mentoring Program00:24:52 How to Use Caffeine Strategically Throughout the Day00:29:25 How to Know Your Caffeine Metabolizer Type Without Testing00:32:49 Genetic Set Points with Variability00:34:26 Why Does LSU Have So Many Good Football Players?00:36:43 Recruiting SOF Candidates With the Moneyball Approach00:37:47 Military Recruiting Crisis00:38:24 How Does Alcohol Affect Sleep?00:40:41 Consequences of Disruptive Sleep From Alcohol00:41:37 Shift Work Effects On the Body and What You Can Do About It00:42:30 Mitigating the Negative Impact of Shift Work00:43:23 Simulating the Circadian Rhythm Cues Artificially00:43:54 Sleep Aids Other Than Pharmaceuticals 00:44:54 How to Use Valerian Root Effectively for Sleep00:45:25 Melatonin On Testosterone Production and Uses for Sleep00:47:27 Negative Effects of Over-Use of Melatonin Supplements00:48:08 Outro

There is a difference between confidence and arrogance. Distinguishing between the two is essential, especially when preparing for demanding challenges like special operations selection. The best summary of this idea might be Facta Non Verba, or "deeds not words," which, not coincidentally, is the motto of Canada's tier one SOF unit, JTF2.  A realistic assessment of one's abilities, backed by experience and knowledge, underpins confidence. It involves a quiet assurance that doesn't need constant external validation because it's rooted in real achievements and a clear understanding of one's strengths and weaknesses.Arrogance or cockiness, on the other hand, is characterized by an overestimated self-view, often lacking solid evidence or achievements. Arrogant individuals typically dismiss others' advice and overplay their capabilities, potentially leading to critical oversights.Zack Ferguson is a former Navy SEAL Team 7 veteran who has deployed to Iraq, Yemen, Africa, and the UAE. He served as his platoon's Lead Sniper and Pointman and was a JTAC, Combatives Instructor, and Weapons Ordnance Specialist.He is a competitive 10th Planet Jiu-Jitsu purple belt and an amateur MMA fighter. He also teaches for the Graceful Warrior Project, a non-profit organization that aims to equip in-duress women in central Africa with self-defense skills.Zack has a degree in Organizational Leadership from the University of Charleston. At his day job, he is an instructor for Defense Strategies Group, an organization of special operations veterans that provides defensive training and security solutions. One of Zack's favorite phrases is that insecurity is loud. In this episode, we talk with Zack about what that idea means to him and how he came to understand it so deeply. ----More about Zack:Instagram: https://www.instagram.com/zackkferg/Personal Site: https://zackkferg.com/pages/about-zack-fergusonDefense Strategies Group: https://www.defensestrategies.us/instructorsTimestamps:00:00:22 Intro to Confidence vs. Arrogance00:03:37 Confidence in High-Stakes Environments (SOF Selection, etc.)00:04:50 Connection Between Incompetence and Overestimation00:05:25 Connection Between High-Performers and Underestimation00:06:26 Improvement Through Education00:07:25 Dunning-Kruger Effect Not limited to Any One Field00:07:44 Impact of Constructive Feedback00:08:54 Assessment and Capabilities of Winston Churchill00:11:03 Napoleon Bonaparte's Arrogance and Downfall00:16:04 Intro to Zack Ferguson 00:17:02 The Training Center LA in Beverly Hills00:18:48 Zack's Take on Confidence and Arrogance00:20:50 Jiu-Jitsu With “The Quiet Professional” vs. “The Loud Guy”00:23:45 Confidence Without Arrogance Within SEAL Teams00:24:26 Contrast: Arrogance But Not Confidence00:26:40 External Arrogance Signals Compared to Resilience00:29:35 Learning to Maintain a Stable Emotional State00:31:36 Athletes Coping With Setbacks and Not Being Deterred00:34:41 Sponsor Note: Coaching Mentor Program00:35:23 Developing Strength by Putting in the Time00:36:56 Looking for Shortcuts is a Red Flag in Candidates00:39:28 The Smartphone Generation and Emotional Regulation Issues00:42:20 Zack's Mental Struggle to Get Through “Surf Torture”00:43:26 Confidence is Earned Through Difficult Experiences00:45:32 Insecurities Are Loud00:45:40 Practical Takeaways00:47:10 Outro

This is part two of our conversation with Miguel Zeran.Miguel Zeran, aka Z, is a retired Marine Master Sergeant, PhD candidate, and a coach at Building the Elite.He's a former Force Recon Marine who holds a bachelor's in Health & Wellness, a master's in Kinesiology, and is in his third year of doctoral pursuits in Human & Sport Performance. He is a CSCS, CPT, SFG1, and trained Health Coach sitting for the National Board of Health and Wellness Coaches (NBHWC) board exam this year.He has spent over 14 years teaching, coaching, and training military and first responder populations in Marine Reconnaissance, the US Air National Guard, the Naval Special Warfare component of the Chilean Navy, Wildland Firefighters in the BLM and US Forest Service, Municipal/Structure Firefighters, and Law Enforcement.His operational experience across multiple countries and conflicts, alongside his educational pursuits and training, has afforded him a unique perspective on what it takes to gain and maintain health, wellness, and fitness sufficient to succeed in any clime and place.If you want to work with Miguel, you can see our coaching options on our website and learn more about him and his approach to performance health coaching here. You can also reach him directly at Miguel@Buildingtheelite.comTimestamps:00:00:22 Health Coach Certification Explained00:05:47 Miguel's PHD Dissertation00:12:26 What Does a Career Look Like for a Firefighter?00:15:20 Taking Care of Our Firefighters in the Face of Growing Fire Seasons00:19:56 What Drew Miguel to Building The Elite00:28:08 Best & Worst Advice Miguel Was Ever Given00:30:00 Outro

Miguel Zeran, aka Z, is a retired Marine Master Sergeant, PhD candidate, and a coach at Building the Elite.He's a former Force Recon Marine who holds a bachelor's in Health & Wellness, a master's in Kinesiology, and is in his third year of doctoral pursuits in Human & Sport Performance. He is a CSCS, CPT, SFG1, and trained Health Coach sitting for the National Board of Health and Wellness Coaches (NBHWC) board exam this year.He has spent over 14 years teaching, coaching, and training military and first responder populations in Marine Reconnaissance, the US Air National Guard, the Naval Special Warfare component of the Chilean Navy, Wildland Firefighters in the BLM and US Forest Service, Municipal/Structure Firefighters, and Law Enforcement. His operational experience across multiple countries and conflicts, alongside his educational pursuits and training, has afforded him a unique perspective on what it takes to gain and maintain health, wellness, and fitness sufficient to succeed in any clime and place.If you want to work with Miguel, you can see our coaching options on our website and learn more about him and his approach to performance health coaching here. You can also reach him directly at Miguel@Buildingtheelite.comTimestamps:00:00:22 Intro to Miguel Zeran00:01:45 Cliff Notes of Miguel's History00:04:38 Difference Between Recon & Forced Recon00:06:59 How was the Transition from Reconnaissance Marines to MARSOC Perceived?00:09:45 Selection Course Differences in Recon and Forced Recon 00:12:31 Where Do The 3 Communities Stand Now? (Recon, Force Recon, MARSOC)00:14:08 What It's Like Watching People Go Through What You Went Through00:15:26 What Did You Learn About People in Selection?00:17:00 Advice For Preparing For Recon Marines00:20:03 Swimming Requirements in Recon00:22:07 Later Phases of Training00:23:06 Living in Chile With Family While Serving00:24:20 Transitioning from the United States to Chile00:28:56 Level of Professionalism and Quality Control In Central/South American SOF 00:31:24 Budgetary Contrast For Food, Equipment, etc.00:34:35 Working on Your PHD After Retirement00:36:53 Miguel's Take on Higher Education for Marines00:40:40 Education as a Tool to Reintegrate Into Society00:42:10 Outro

This is part two of our conversation with Dr. David Walton. Dr. David “Wally” Walton is a retired Army Special Forces officer with 25 years of experience in the SF community. His career spans service with the 7th Special Forces Group, Joint Special Operations Command (JSOC), and the Special Warfare Center and School.Dr. Walton's extensive operational experience includes deployments to Iraq, Afghanistan, and much of Latin America. Since retiring in 2013, he has transitioned into academia, teaching National Security Studies and Executive Leadership. His extensive research portfolio covers Security Strategy, Organizational Culture and Dynamics, and Human Performance. His deep understanding of security studies encompasses everything from tactical operations to high-level strategic policy discussions.Currently an instructor at JSOC, Dr. Walton is a subject matter expert in Special Forces Assessment and Selection. He specializes in land navigation and runs a prep program for SFAS candidates. This is how we came across one another. We had a BTE client attend one of his land nav courses, and he returned from the experience with great things to say. So, we contacted Dr. Walton and have been recommending his course to all of our SFAS prep clients.As we'll discuss in this episode, land nav is becoming an increasing issue at SFAS, with failure rates due to land nav shortfalls increasing dramatically over the past several years. If you're on your way to Special Forces Assessment and Selection, Dr. Walton's advice and in-person courses should absolutely be included in your preparation training.Contact Info:You can learn more about Dr. Walton, his courses, and his books at tfvoodoo.comHe's also on Instagram at tf_voo_doo.Timestamps:00:00:22 Leaderless Environment: How Different Personalities Stand Up00:04:11 Significance of Peer Evaluation in SFAS 00:06:38 What is "The Sandman"?00:12:43 Importance of Toughening Your Feet in SFAS Prep00:16:23 One Thing You Should Know About SFAS00:20:42 Learning Land Navigation00:27:27 In-Person Land Navigation Training for SFAS 00:29:19 Worst Advice Received00:32:52 Best Advice Received00:34:50 Outro

Dr. David “Wally” Walton is a retired Army Special Forces officer with 25 years of experience in the SF community. His career spans service with the 7th Special Forces Group, Joint Special Operations Command (JSOC), and the Special Warfare Center and School.Dr. Walton's extensive operational experience includes deployments to Iraq, Afghanistan, and much of Latin America. Since retiring in 2013, he has transitioned into academia, teaching National Security Studies and Executive Leadership. His extensive research portfolio covers Security Strategy, Organizational Culture and Dynamics, and Human Performance. His deep understanding of security studies encompasses everything from tactical operations to high-level strategic policy discussions.Currently an instructor at JSOC, Dr. Walton is a subject matter expert in Special Forces Assessment and Selection. He specializes in land navigation and runs a prep program for SFAS candidates. This is how we came across one another. We had a BTE client attend one of his land nav courses, and he returned from the experience with great things to say. So, we contacted Dr. Walton and have been recommending his course to all of our SFAS prep clients. As we'll discuss in this episode, land nav is becoming an increasing issue at SFAS, with failure rates due to land nav shortfalls increasing dramatically over the past several years. If you're on your way to Special Forces Assessment and Selection, Dr. Walton's advice and in-person courses should absolutely be included in your preparation training.Contact Info: You can learn more about Dr. Walton, his courses, and his books at tfvoodoo.comHe's also on Instagram at tf_voo_doo.Timestamps:00:00:22 Intro to Dr. David Walton00:02:01 Dr. Walton's Books: “Ruck Up or Shut Up” & “Shut Up and Ruck”00:14:38 Where to Find Dr. Walton's Books00:15:02 What Dr. Walton Studied for His Doctorate 00:23:27 How did you Improve the Special Warfare Center?00:31:05 Ratio of Injuries to Voluntarily Withdrawal From SFAS00:37:05 Telling the Story of What Selection Actually Is 00:41:50 The Power of Journaling00:45:55 Important Factors & Failure Points in Prep for SFAS00:52:22 Obesity in America & Standard American Diet00:53:43 No Shortcuts in the SFAS00:58:41 Outro 

Eric Ross is currently the Chief Operating Officer at Striveworks, specializing in Machine Learning Operations. He enlisted in the Army after high school and joined the 75th Ranger Regiment as an 11B infantryman in the mid-1990s, where he served for six years until he left for an assignment with US Army Special Operations Command at Ft. Bragg, NC. He served 24 years before retiring in 2020 with numerous combat deployments. Over those 24 years, Eric graduated from many military schools and selection events, such as RASP, Combat Dive School, and HALO school, and won the Best Ranger competition in 2010. Eric has an undergraduate degree in psychology and an MBA from MIT Sloan Business School. Ben Allen is a former Army Green Beret and the CEO of Apex Path, a pioneer in readiness informatics that combines special operations warriors, elite computer scientists, and world-class fitness training to deliver a one-of-a-kind performance system for today's warfighters. Despite never attaining his goal of bench pressing more than Eric, Ben is a highly accomplished athlete and performance expert, which is what led him to cross paths with Eric and eventually work together in their civilian roles. .Timestamps:00:00:22 Intro to Eric Ross00:01:08 Intro to Ben Allen00:02:12 What is Apex Path?00:03:12 What is Striveworks?00:05:28 What Data is Their Algorithm Measuring?00:06:30 What Skills Has Eric Learned From Ben?00:08:01 Specific Changes in Eric's Performance Training00:09:34 Sponsor Note: Stress Inoculation Training00:10:17 What Training Processes Prepare You to Succeed Under Stress?00:12:31 The Value of Those Around You00:14:18 Advice About Selection Courses00:17:47 Fallacy of Picking "The Perfect Training Program"00:20:55 Success Rate of Different Personality Types in Selection00:23:44 Managing Failure and Setbacks00:28:07 Choosing the Perfect Guy vs the Right Guy for the Job00:30:15 What to Expect On Eric & Ben's Next Episode00:30:30 Outro

Dr. Kate Pate is a PhD neurophysiologist, coach, and entrepreneur with extensive experience in scientific research and practical applications in the military and SOF community. Her doctoral work focused on respiratory neurophysiology, exploring the brain-breath-body connection, and later expanded to include trauma-informed yoga and meditation for the military.Kate's postdoctoral research centered on redox biology related to inflammatory diseases, including traumatic brain injury (TBI), a personal and professional interest due to her own experiences with head injuries. She transitioned from academia to industry, becoming a program director for combat casualty care research, driven by her connection to the Special Operations community through her brother.As the founder and CEO of Coruna Medical, she develops innovative medical devices for austere environments, with funding from the Department of Defense and the National Institutes of Health. Kate's passion for helping service members and veterans with complex health issues led her to pursue training in transformational recovery, psychedelic integration, and functional medicine.In addition to her medical work, Kate is dedicated to environmental conservation, hunting, mountain sports, and helping the underserved. She is pursuing a graduate degree in theology to further support the spiritual health of those she helps.Kate's Social Media:LinkedInInstagramTimestamps:00:00:22 - Intro to Dr. Kate Pate00:01:45 - “Where Are You Living Now?”00:03:22 - Working With Special Operators00:05:37 - Primary Themes with Special Operators00:08:02 - TBI and Lower Grade Blast Injuries00:11:12 - Burnout in the Corporate World00:18:24 - Quick Note: BTE's Book, Chapter 10 - Stress00:19:04 - Knowing a Restful, Recovered Baseline00:22:11 - Navigating Healthy Body Work00:25:50 - Mechanisms of TBI or Toxic Exposure00:30:42 - Role of Psychedelics in Dr. Pate's Work00:36:22 - Downsides of Using Psychedelic Tools00:41:56 - Monitored Use of Psychedelic Practices00:46:00 - Psychedelic Retreat Industry Regulation00:48:25 - Vetting Legitimacy of Retreats00:50:05 - Difference Between PTSD and Secondary PTSD00:54:24 - What is Moral Injury?00:58:22 - What Does Spiritual Health Mean?01:06:24 - Purpose Driven People01:08:52 - Where to Learn More About Dr. Kate Pate01:10:09 - Outro 

Joel Struthers is a former Legionnaire, or member of the French Foreign Legion, a helicopter pilot, and the author of the books Appel, about his time in the Legion and Civil, about his life as a private military contractor after the Legion.  He's now a commercial helicopter pilot and the managing partner of Ravenhill Risk Control, a Canadian risk mitigation firm that solves complex problems in challenging environments.Joel also owns LegionEngineered.com, which publishes historical nonfiction books about the military. His third book, Finex, was just released, and you can find it, as well as Appel and Joel's other books, at Legion Engineered.  The best way to learn more about Joel or the French Foreign Legion is to read his book Appel, which is available on Amazon in paperback, Kindle, and audio formats.You can also connect with Joel on LinkedIn here: https://www.linkedin.com/in/joel-struthersAnd he's on Instagram at https://www.instagram.com/joelastruthers/Timestamps:00:00:22 Intro to Joel Struthers00:01:00 Career Overview00:03:36 French Foreign Legion and the Military00:06:15 Who Can Join the Legion?00:08:30 Pay Scale for the Legion00:09:19 New Passports/Legion Name Changes00:10:00 French Foreign Legion Pay Scale00:10:56 French Foreign Legion's Brutal Training Reputation00:12:52 Legion Career Training Stages 00:17:03 Learning French During Legionnaire Training00:19:27 FIltering Out People Joining for the Wrong Reasons00:23:27 Building the Elite Sidenote00:24:55 Mix of Backgrounds of Recruits00:26:48 Areas Where Joel Struggled in the Legion00:27:54 Lack of Time Off During Training00:29:42 Training Daily Routines/Living Conditions00:34:38 French Foreign Legion Common Myths00:36:58 What Did You Learn About Yourself in Training?00:38:53 What is Deployment Like?00:41:50 Struthers Years of Service00:50:15 Operators From Different Countries00:55:38 Follower Questions      - 00:55:55 Would You Encourage Your Children to Join the Legion?      - 00:57:06 Dealing With the Legion as Regular Officer      - 00:58:56 Transitioning Into a New Culture      - 01:00:17 Chance of Dying Perceived on the Job      - 01:01:14 Mental Fortitude Development      - 01:02:26 Most Interesting Skill Learned01:04:02 Learn More About Joel Struthers01:05:24 Outro

Laura is the Lead Performance Instructor at Deep End Fitness in San Diego, a trauma therapist, and a strength coach. She is about to graduate with the Master's portion of her Ph.D. next month (May 2024) and will continue for two more years to complete her Ph.D. She previously received her Juris Doctorate degree but opted to change career trajectories toward something more fulfilling and service-driven. Laura specializes in Applied Behavioral Neuroscience through a Polyvagal Theory approach and currently leads training sessions on Nervous System Resilience and Regulation for First Responders and Military Personnel in the greater San Diego area. She also probably squats more than you.  Laura's Instagram: https://www.instagram.com/lauragordon__/Deep End Fitness San Diego: https://www.instagram.com/deependsandiego/Deep End Fitness: https://www.deependfitness.com/Timestamps:00:00:22 Intro to Laura Gordon00:01:15 Athletic and Educational Background00:03:12 Deep End Fitness00:06:11 Universal Factors 00:07:31 Nervous System Regulation and Resilience00:11:08 Leveling of Attitudes00:14:19 What Workouts Look Like at Deep End Fitness00:16:00 What Changes Mentally During Training00:18:25 How People Understand Their Body00:22:50 Body Prediction Error00:28:30 Tuning Out The Negative00:32:34 Polyvagal Theory00:34:49 Avoiding Full Immobilization 00:39:50 Ventral Vagal and Dorsal Vagal Systems00:43:09 Healthier Versions of Stress Coping00:44:28 Individual Zone of Optimal Functioning00:47:34  Controlled Stressors 00:49:40 Tools and Cues00:53:49 High Level of Trust While Coaching00:56:48 Behavior Model 00:59:00 Shifting the Course of Lives01:00:46 Managing Burnout01:03:33 Managing Your Recovery 01:08:57 CO2 Tolerance01:11:32 Finding Connection and Community 01:14:43 Best and Worst Advice01:16:58 Learn More about Laura01:17:22 Outro

Dr. Krista Scott-Dixon (also known as KSD) is a trained counselor specializing in the psychology of behavior change, with certifications including motivational interviewing, solution-focused, DBT, CBT, and trauma counseling.She's the author of numerous books and accredited nutrition, sleep, stress, and recovery courses. She is our go-to performance psych and works 1-1 with many of our clients seeking to sharpen the mental and emotional skills needed to handle some of the toughest training courses in the world.We've been training people for special operations selection courses around the world for almost 15 years now, and at this point the physical side of that is a predictable process. With sufficient training time, we can reliably get just about anyone to the physical performance levels needed for a given selection course. We've also gotten pretty good at teaching the cognitive skills needed to do well in these kinds of high-stress situations - things like segmenting, compartmentalization, and managing self-talk.But, there's another piece to the puzzle that is just as important, and you can't thinky-brain your way out of it - that's dealing with the emotional challenges of SOF selection. These courses are not just designed to break you down physically and mentally. They also test your emotional resilience. They'll put you in situations that make you doubt your sense of belonging or whether you deserve to be there.Ultimately, many people who quit SOF selection courses do so not because they're missing the physical performance standards but because, at some point, they are overwhelmed by an emotional sense that either they don't belong there, or other people don't think that they belong there, and they believe them.Many of our clients work with Krista to prepare for these emotional challenges in training and bring that resiliency into their courses, just as they do with physical training. This kind of work isn't just important for getting through selection - it also helps people to manage the stresses of their careers in special operations so that they can have long, productive careers and healthy relationships at work and at home. To learn more about KSD or book a session with her, go to https://www.buildingtheelite.com/performance-psych-coaching/Timestamps:00:00:21 Intro to Dr. Krista Scott Dixon00:03:43 Key Themes With Prospective Special Operators00:07:57 The "Everyone Else Problem"00:11:14 Entry Stakes00:16.20 How the Skills for Success Can Bring Struggle00:20:49 Bridging the Gap Between Knowing and Training00:27:10 Replicating Environmental Stressors00:33:41 Staying Mindful 00:40:50 Dealing With Depression After Success00:49:16 Ways to Practice Emotional Regulation01:02:09 Processing Rejection01:07:23 The Gift of Fear01:15:06 Concepts to Prepare for SOF Selection01:19:36 Outro

Dr. Aaron Epstein created the Global Surgical and Medical Support Group in 2015 to provide high-quality care to victims in Iraq of the ongoing conflict with ISIS. What started as small teams of physicians and surgeons inserting themselves in communities facing ISIS has since expanded to an organization of over 1,000 leading US licensed medical experts, covering every medical and surgical subspecialty from medical institutions worldwide and US Special Operations veterans.  This unique combination of medical expertise and the ability to operate in austere settings allows them to rapidly bring unparalleled services to some of the harshest environments and serve populations in dire need.To learn more about GSMSG, go to their website, GSMSG.org. You can also follow them on Instagram at https://www.instagram.com/__gsmsg__/Timestamps:00:00:22 Intro 00:01:26 Global Surgical and Medical Support Group00:04:37 Roles Within 2,000 People00:06:27 Aaron Epstein's Background00:09:35 Field Hospital in 72 Hours00:12:50 Logistical Problems00:13:48 Long-Term Strategies  00:19:33 Stateside Training and Continuity00:21:11 Levels of Training00:24:14 Refresher Training00:26:13 Health Care and Medical Training 00:29:00 Decreasing Poverty Levels 00:33:17 Innovations in Battlefield Medicine00:38:03 Moving Away from Direct Blood Transfers00:38:49 Biggest Obstacles for Point of Injury00:43:04 Mitigating FPV Drones00:44:55 Lessons Learned for Battlefield Medicine00:48:51 Interested in GSMSG00:53:40 Outro

Tim Richardt is a Colorado-based Physical Therapist with a passion for rock climbing, trail running, and technical backcountry skiing. Professionally, he's been involved in the physical preparation of military, tactical, and law enforcement personnel since 2010. After finishing his collegiate running career in 2012, he relocated to Denver to pursue his Doctorate of Physical Therapy at Regis University. Since graduating, he has made it a priority to continue to better understand the multifaceted nature of human movement and answer the ultimate question of what makes resilient, robust, and adaptable athletes capable of withstanding competition, selection courses, or whatever life has in store for them.Tim is part of our team at BTE. We've worked with him to develop our movement assessment app and bulletproof joint series, which our clients use to get individualized movement drills that help them move better and train harder without injury. He's also behind our new courses on improving the technical skills of running and rucking so that our clients can handle high training loads without breaking down. Many people struggle through cycles of training hard, getting injured, taking time off, and then starting over and trying to catch up. By integrating regular movement work and some of the concepts that we'll talk about on this call into your training, you can break this cycle and stay healthy while training consistently. To learn more about Tim or work with him for either in-person physical therapy or online coaching, you can contact him at TimRichardt.com or message him on Instagram.Instagram: https://www.instagram.com/tim_richardt_dpt/Timestamps:00:00:22 Intro To Tim Richardt00:01:43 SOF Selection00:04:23 Primary Reasons for Shin Splints00:08:30 Cadence 00:10:02 What Your Cadence Should Be00:11:50 Foot Strike00:13:30 Basics for Running Better00:16:03 Ankles, Knees and Hips00:17:02 Useful Running Cues00:18:53 What is ISA?00:21:01 Physiological Profile for Running and Rucking00:23:02 How Should Magnus Train00:25:37 Human Pogo Stick00:27:27 Tissue Elasticity00:31:58 What Was Thoracic Extension Training Missing 00:35:30 Why Did People Think It Worked?00:38:44 Barefoot Running00:40:47 Individual Foot Structure00:42:19 Flat Foot Type00:43:50 When Are Insoles Useful?00:45:53 Moonbounce Shoe Trend 00:48:28 Cushioning In the Floor00:50:12 Improve Foot Posture00:55:30 General Ideal Shoe Characteristics00:58:59 Insole Varieties01:01:44 ITB Syndrome01:05:22 Where Do We Learn More01:06:17 Outro 

You must manage your stress response before you can manage your self-talk, emotions, pain, or fatigue. The process that controls our stress response occurs automatically and outside conscious control. Even though many stress responses are automatic, we can learn to identify, manage, and shape them. To do that, we first need a mental model of the physical and mental cues accompanying different types of stress responses and an understanding of how our autonomic nervous system works. 

Don Tran is a former special operations Marine, and is the co-founder of Deep End Fitness. Prior to joining the MARSOC, or Marine Special Operations Command, community, Don was a water survival instructor, where he first began learning the skills that he developed over his career and brought to Deep End Fitness. Don was also a JTAC - a Joint Tactical Attack Controller, which is a specialty within US SOCOM that involves the coordination of combat aircraft in close support of ground operations.  He finished his time as a Marine Raider in a leadership role as a team operations chief and spent additional time at 4th Force Reconnaissance Company before leaving active duty in 2018. From there, he shifted full time into his work at Deep End Fitness, where he and his team teach physical fitness and water confidence, integrating the training methods he learned and developed as a maritime special operator. At BTE, we're big fans of the work that Don and his crew are doing at Deep End Fitness, and we encourage our clients to train at their facilities for in-person coaching on the critical skills in the water that they'll need to excel in their selection courses. The concepts that they're teaching have been at the heart of maritime special operations culture for a long time, and it's great to see those benefits becoming more mainstream and reaching not just other competitive athletes, but people from all walks of life seeking to become more fit while learning to better understand and manage their bodies and stress responses.  Deep End Fitness:www.DeepEndFitness.comhttps://www.instagram.com/deependfitness/Time Stamps:00:00:22 Intro to Don Tran00:01:58 Don's Career Overview00:02:45 Water Survival Instructor00:05:26 Marine Raider00:08:56 Advice For Someone Becoming a Raider00:10:15 Attributes Don Struggled With00:12:51 Selection Courses00:19:47 Underwater Football League00:22:51 Stresses of a Career as a Raider00:24:58 Getting out of the Military00:27:07 Deep End Fitness00:29:23 How to Explain the Concept of DEF00:32:32 MMA Fighters and NFL Players at DEF00:36:10 Training Methodology00:41:01 Manage Baseline Anxiety00:43:33 Fear Vs Anxiety00:44:45 Water: The Great Equalizer00:47:37 Basic Safety Guardrails00:50:01 In-Water Safety00:52:45 Don't Panic Don't Drown00:54:42 Firefighters00:55:11 Find Deep End Fitness00:55:50 Outro

Admiral Robert Harward is one of history's most accomplished US Navy SEALs. After graduating from the US Naval Academy, his NSW career began when he graduated with BUD/S class 128 in 1984 and joined SEAL Team Three, where he served as a platoon commander. From there, he screened for NSW Development Group, the US Navy's tier-one unit, known at the time as SEAL Team Six, where he served as an assault team leader and operations officer. He earned his master's degree in National Security and Strategic Studies from the Naval War College. Then he served as the task group commander during Operation Desert Thunder in Kuwait, the Joint Special Operations Task Force commander for Operation Rugged Nautilus, the deputy commander of the Combined Joint Special Operations Task Force in Bosnia, the Special Warfare Plans Officer for the Commander of Amphibious Forces in the U.S. Seventh Fleet; USSOCOM Aide-de-Camp to the Commander-in-Chief; then as the Executive Officer of NSW Unit ONE and as the commanding officer of SEAL Team Three.Admiral Harward assumed command of NSW Group One in August of 2001 and deployed to Afghanistan shortly after the 9/11 attacks. He commanded a multi-national task force named Task Force K-Bar and directed special reconnaissance and direct action missions throughout the country.The following year, he deployed to Iraq as the commander of Task Force 561, where he commanded NSW Task Group Central. The forces at his command there included not just all the assets in the Naval Special Warfare but also forces from the Polish GROM, the UK Royal Marines, and the Kuwaiti Navy.In 2003, he left NSW Group One and reported to the Executive Office of the President at the White House, where he served on the National Security Council as the Director of Strategy and Defense Issues.He went to the newly created National Counterterrorism Center in Washington from the White House.Then, he served as the deputy commanding general of JSOC, the Joint Special Operations Command, at Fort Bragg and did several more combat tours in Iraq and Afghanistan.In 2008, he assumed the role of deputy commander of the United States Joint Forces Command.Finally, in 2011, at the rank of Vice Admiral, he was assigned the role of Deputy Commander of USCENTCOM before retiring in November 2013. After his retirement, Admiral Harward became the chief executive of Lockheed Martin in the UAE.He is currently the executive vice president for International Business and Strategy for Shield AI, an AI-focused Defense Company. In this episode, we talk with Admiral Harward about his career in Naval Special Warfare, his advice for young leaders in the military, and the evolution of warfare as artificial intelligence takes a greater role on the battlefield. Timestamps:00:00:22 Intro to Admiral Bob Harward00:05:03 Younger Career00:10:30 Going Officer or Enlisted00:14:06 Becoming a Good Leader00:15:34 Advice for Aspiring Special Operators  00:21:13 Always be Prepared for War00:23:38 Well-Educated Warriors00:26:46 Comparison of SOF Units Around the World00:30:00 China and the US00:31:33 The Role of A.I.00:34:31 Half of Our Potential00:36:54 Best and Worst Advice 00:39:16 Outro