Dr. Krista Scott-Dixon is a trained counselor specializing in the psychology of behavior change, with certifications in motivational interviewing, solution-focused therapy, 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, working one-on-one with many of our clients to sharpen the mental and emotional skills needed to handle some of the toughest training courses in the world.

In this episode, we’re talking to KSD about the coaching work she does with active and aspiring operators, focusing on the central themes and patterns she often uses to help people excel in their careers and become more capable and resilient. 

Learn more about working with KSD: https://www.buildingtheelite.com/performance-psych-coaching/

Follow KSD on Instagram: https://www.instagram.com/stumptuous

Timestamps:
00:23 Introduction to Dr. Krista Scott-Dixon
01:12 Common Themes in Special Operations Selection
03:42 Getting Distracted by Misconceptions
08:11 Paradox of High Standards While Facing Setbacks
13:36 The Vulnerability of Overthinking
18:53 The Concept of Self-Compassion
25:11 The Value of Coaching Yourself Positively
30:25 The Concept of Fun - Do it Seriously, Don't Take it Seriously
38:09 Weaving Fun into Intense Training
43:07 Appreciation of Nature and Disasters   
47:03 Training That's Too Strict Can Steal Joy from Life 
49:58 The Concept of Competition
54:43 What Does Neurodivergence Mean?
1:00:46 Distinguishing Between Self-Deficits or Neurological Differences
1:06:22 Behavioral Red Flags within Military Tactical Populations
1:12:36 Strategies for Those that Fall into a Neurodivergent Category
1:16:16 What is Stimming and What Does It Do?
1:18:53 The Impact of Time Spent Alone Doing Something Meaningless
1:24:44 Dr. Krista Scott-Dixon's Book Recommendations
1:26:23 Outro 

SOF selection is a proving ground, where your physical, mental, and emotional raw material will be laid bare, with nothing to hide behind. It's a place where you voluntarily walk into a brutal challenge to find out if who you think you are matches who you are. 

It's a way of answering a question that few people are willing to ask. 

Mo Anthoine, a British mountaineer, referred to this as "feeding the rat." 

Think of the "rat" as that gnawing part of you that needs challenge, risk, and uncertainty. You feel better when it's been fed. 

As Anthoine put it, "I think it's because there is always a question mark about how you would perform. You have an idea of yourself and it can be quite a shock when you don't come up to your own expectations. If you just tootle along you can think you're a pretty slick bloke until things go wrong and you find you're nothing like you imagined yourself to be. But if you deliberately put yourself in difficult situations, then you get a pretty good idea of how you're going. That's why I like feeding the rat."

Everyone has a rat to feed. 

You only choose how you feed it. 

Dr. Daniel Cooper is a human performance and behaviour specialist who focuses on improving individual and team performance in high-pressure, high-consequence environments. 

He provides a unique perspective that sits at the intersection of real-world experience, academic research, and high-performance development. 

His experience encompasses over 18 years of service within the Australian Special Operations community, as well as academic studies in physiology, PhD research on performing under pressure, and current studies in neuroscience. 

In addition to high-performance coaching in professional sports and personal pursuits in extreme ultra-endurance events, Daniel has also worked within law enforcement as a frontline skills trainer, assisting in the development and delivery of strategic command programs.

Follow Dr. Cooper:

LinkedIn: https://www.linkedin.com/in/daniel-cooper-phd-3725194a/

Instagram: https://www.instagram.com/dancooper_phd/

Timestamps:

00:21 Introduction to Dr. Daniel Cooper

01:35 Where in Antarctica is Dr. Daniel Cooper Going?

02:54 What Distance Record is Dr. Cooper Going for?

03:42 What are the Logistics for a Trip to Antarctica?

04:58 What Does the Food Look Like?

07:09 Starting Weight for a Sled

08:22 Getting Out of the Special Air Service

08:49 Dr. Cooper's Area of Research

09:39 Under Pressure You Fall to the Level of Your Instructor

12:24 What Operators Do Wrong When They Become Instructors

14:32 What's Dr. Cooper's Take on the Post-Engagement Scan?

18:47 The "Rule of Pretending" in Training Exercises 

23:17 "Procedure Monkey" Meaning

24:06 Letting Situations Go Wrong in Training

27:35 Balancing Adaptability, Productivity and Challenges

31:44 The Impact of Shame in Training Practices

34:58 Mental Toughness is Misunderstood

40:58 How a Unit Should View Their Team and the World Around Them

46:05 Difference Between Character and Capability

49:38 More Effective Evaluating in the Special Air Service

53:40 Psychological Characteristics of Developing Excellence, PCDE's

01:03:03 Linear vs Non-Linear Motor Skill Development

01:12:54 Desirable Difficulties to Train Recall Skills

01:13:53 Dr. Coopers Book Recommendation

01:14:53 Best and Worst Advice Ever Received 

01:16:26 Outro

Elias Kfoury was born in Beirut, Lebanon, and immigrated to the United States at an early age in search of a brighter, safer future. After college, he enlisted in the U.S. Navy, serving 21½ years before his medical retirement. Beginning as a Hospital Corpsman supporting the U.S. Marine Corps, he soon entered the Special Operations community as a Deep Sea Diving Medical Technician and completed advanced medical training to support Naval Special Warfare units. Following his service in Little Creek, Virginia, he successfully screened for Naval Special Warfare Development Group, where he spent the majority of his career as a Squadron Medic in multiple roles. After retiring, Elias transitioned into the business world, but soon recognized the deeper need to heal himself and his family. Today, he dedicates his life to supporting others on their own journeys while cherishing time with his family.

Eli's Book Recommendations for special operations candidates (aside from Building the Elite):

Breath – James Nestor

The Way of the SEAL – Mark Divine

Peak Performance – Brad Stulberg & Steve Magness

The Talent Code – Daniel Coyle

The Obstacle Is the Way – Ryan Holiday

With Winning in Mind – Lanny Bassham

Deep Survival – Laurence Gonzales

Call Sign Chaos – Jim Mattis & Bing West

Legacy – James Kerr

Timestamps:

00:00:21 Introduction to Eli Khoury

00:00:52 Where Did Eli Khoury Grow Up?

00:01:36 Experience of Growing Up in a War Zone

00:05:54 How "Real Mortal Danger" Shapes Your Mental Health

00:08:59 How Many Children Currently Don't Have Physical "Third Spaces"

00:12:05 Formative Moments That Clarified "Who Eli Is"

00:18:20 Eli's Educational Background

00:24:43 The Goal of Coaching

00:27:48 Common Things People Struggle to Let Go of

00:29:43 Improving the Coaching Process for the Future

00:32:04 Coaching Families

00:34:04 Utilizing Tools like Psychedelics

00:36:18 Teaching How to Give Up Control While Using Psychedelics

00:40:40 Teaching How to Let Go Without Psychedelics

00:48:20 The Skill of "Sitting With Stillness"

00:52:48 What Military Skills Transfer to the Rest of the World?

00:58:04 Teaching Resilience to People Early in Their Career

01:13:45 Advice for Someone Trying to Enter BUDS

01:14:49 Advice for Someone in a Special Operations Medical Path

01:16:33 Advice for Someone Who Wants to Screen for a Tier 1 Unit

01:18:20 One Book that Everyone Should Read

01:18:37 Sponsor Note - Our Book, "Building the Elite"

01:19:05 Best and Worst Advice Ever Received 

01:21:48 Outro

If your selection will be held in a hot environment, it’s important to acclimate to the heat before heading out. Any SOF selection will push you to your physical limits, and not being acclimated to the heat can significantly increase your risk of failure. 

Heat injuries in SOF selection are fairly common, and they can be sneaky. The workload is so intense that even moderately warm, humid days can produce conditions that encourage heat injuries, particularly for people who are coming from cooler, drier climates who aren’t habituated to the weather. 

Like any adaptation, how you stress your body changes your rate and degree of adaptation. Randomly doing hard things in hot conditions isn’t the best strategy. In this episode, we’ll outline our recommendations based on practical experience and the most current research. 

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Timestamps:

Matt Stevens transitioned from the U.S. Navy in 2017 after serving for 26 years as a SEAL.

Transitioning from the SEAL teams to civilian life brought him to The Honor Foundation, a national nonprofit dedicated to supporting U.S. Special Operations Forces as they transition from elite military careers into impactful civilian roles. 

Matt attended The Honor Foundation’s (THF) inaugural East Coast class in the spring of 2016, joined their SOF Advisory Board in the spring of 2017, and then joined their Board of Directors in February 2018. 

A native of Charlotte, NC, Matt graduated from the U.S. Naval Academy in 1991 with a B.S. in Ocean Engineering. He graduated BUD/S in 1992 with class 179 and was assigned to the East Coast, where he served in various SEAL Teams, SEAL Delivery Vehicle Teams, and Naval Special Warfare Development Group (NSWDG).

Matt commanded at every level in the Naval Special Warfare Community, including a Squadron at DEVGRU, SEAL Team Two, Naval Special Warfare Unit Three, and Naval Special Warfare Group Four. 

He served on staff tours at the Joint Special Operations Command in Fort Bragg, North Carolina, as the Operations Officer at Naval Special Warfare Group TWO in Virginia Beach, Virginia, and in the Office of the Assistant Secretary of Defense for Special Operations and Low-Intensity Conflict (ASD SO/LIC) in the Pentagon. 

Matt served on the leadership team of an emerging technology company from 2017 to 2019, before assuming the role of CEO of The Honor Foundation.

Learn more about The Honor Foundation at www.Honor.org

Timestamps:

00:00:22 Introduction to Matt Stevens

00:02:00 26 Years in the Teams

00:03:25 DEVGRU and Seal Teams

00:04:36 The Hardest Part of BUD/S

00:06:16 Sponsor Note: Our Book Building The Elite

00:07:03 Toughest Moments of Matt Stevens' Career 

00:09:32 Giving Bad News About Performance

00:11:12 Becoming a Good Leader

00:15:08 Becoming Better at Public Speaking

00:17:04 Transitioning Out of the Military

00:20:21 How Did Mentorship Affect Matt Stevens’ Career?

00:23:20 How Did the Honor Foundation Come About?

00:26:28 The Honor Foundation's Three-Phase Program

00:31:09 Impacting Veterans Lives

00:34:31 What a Special Operations Background Brings to the Table

00:37:23 Surviving in the Civilian World

00:40:31 Who is the Honor Foundation For?

00:41:45 Honor Foundation's Goals

00:45:19 Supporting the Honor Foundation

00:46:09 Advice for Special Operators Transitioning Out

00:49:00 One Book Everyone Should Read

00:49:43 Best and Worst Advice Ever Received

00:50:25 Outro

Rima is a medic in the Armed Forces of Ukraine and a tactical medicine instructor originally from the United States. She came to Ukraine as an NGO volunteer in 2022 and began medical studies in 2023 before enlisting in 2024. Now, she works on medical evacuations of soldiers from the frontlines and works in stabilization points where they receive casualties and stabilize their injuries for transport to the nearest hospital. 

Before enlisting, she taught tactical medicine per TCCC standards at the International Center for Tactical Medicine in Ukraine. In her spare time, she writes about tactical medicine for a wider audience based on evolving needs and lessons learned on the ground in Ukraine. 

More about Rima:

Instagram: https://www.instagram.com/rimamedua

Send Rima and her team medical supplies:  https://www.amazon.com/hz/wishlist/ls/3QM0WCUA0PBK2?ref_=wl_share

Or, snacks from home: https://www.amazon.com/hz/wishlist/ls/390U40XEQSS4P?ref_=wl_share

Blue Yellow USA address for care packages:

C/O Blue Yellow USA NFP 

PO box 641

Naperville, IL

60566

Timestamps:

Chris Brennan served for 15 years in the Australian Army, 11 of which were as an operator within the Special Air Service Regiment (SASR).

He fulfilled multiple team specialist roles, including as a JTAC and Tandem Bundle Master within a Freefall Assault Team, before progressing into leadership roles as a team 2IC and culminating his career as an SASR Team Leader.

Chris deployed on multiple occasions and spent two years as a specialist trainer and assessor in the SASR's selection and training squadron.

He assisted in the design and implementation of high-risk training for new members undergoing the SASR reinforcement cycle, as well as assisting in the delivery of team-leading packages to
those undergoing progression into tactical leadership functions.

Upon transitioning from the Australian Defence Force, Chris completed his Master of Business degree through the University of New South Wales, which provided academic backing to his lived experiences within the SASR.

As a result, Chris founded OMADA Performance Concepts, a high–performance team consultancy. Through OMADA, he now delivers specialised Team Development solutions, Team Leadership packages, and Instructor Development programs for critical response teams operating in high-risk environments.

More about Chris:

Website: www.omadapc.com.au

Instagram: https://www.instagram.com/omada.performance.concepts/

LinkedIn: https://www.linkedin.com/in/chris-brennan-991215353/

Timestamps:

00:00:21 Introduction to Chris Brennan

00:01:41 Brennan’s Career in the Australian SAS

00:04:05 Unit Supporters' Success in the U.S.

00:05:39 Hardest Part of Selection

00:07:16 Testing Standards

00:09:17 Quick Note: Mental and Emotional Demands of Selection

00:10:14 Freefall Rules

00:11:19 Jumping Bundles

00:12:24 Working as an Instructor

00:13:21 What Makes a Student Stand Out in the Reinforcement Cycle?

00:14:51 Evaluating Attributes

00:21:24 Cultural Fit

00:24:44 Team Gear, My Gear, Me

00:25:25 Training Other Team Leaders

00:26:03 What Makes an Effective Team Leader?

00:31:02 Tom Satterly and the Hot Wash

00:35:55 Staying Focused on Things You Can Change

00:39:17 Founding Omada

00:44:40 Applying Previous Experiences 

00:51:37 Future Plans for Omada

00:53:36 Working for Omada

00:54:06 One Book that Everyone Should Read

00:58:09 Best and Worst Advice Ever Received 

00:59:48 Contact Chris Brennan

01:00:37 Outro

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.

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Follow Philip on Instagram: https://www.instagram.com/operator.drama.llama/

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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: