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 Linktree

Forged In Fire on Amazon: https://amzn.to/3B9TLFG

Timestamps:

00:00:22 Introduction to Scott Ryder

00:02:01 Time in Australia and the Military

00:03:23 Commando Selection

00:04:47 Having a Smaller Build in Selection

00:07:19 How Long Should Training Be?

00:10:37 Childhood Adversity Gives You Coping Skills

00:15:19 Functional Fitness and Training

00:20:19 No Resilience to Sleep Deprivation

00:21:32 Purpose and Performance

00:27:11 Sponsor Note: Train to Perform Well in Stressful Situations

00:30:47 Physical Fatigue Gages Where You Are Mentally and Physically

00:33:30 When You Don’t Remember Why You Signed Up

00:35:27 Scott Ryder’s Most Challenging Moments in Selection

00:37:39 Most Common Mistakes in Preparing for Selection

00:42:06 Don’t Talk to the Quitters

00:47:25 Learning Land Navigation

00:49:40 Common Threads of Successful Candidates

00:51:41 Once the Physical Playing Field is Leveled

00:54:27 Teamwork and Social Interactions

00:57:45 Scott Ryder’s Book

00:59:38 Best and Worst Advice Ever Received

01:00:18 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.com

Operator Syndrome on Amazon: https://amzn.to/3ZuZfTx

Timestamps:

00:00:23 Introduction to Chris Frueh

00:00:59 Rundown of Chris Frueh’s Career

00:04:42 What is Operator Syndrome?

00:15:48 The Differences Between PTSD and Operator Syndrome

00:17:29 Types of Traumatic Brain Injury

00:22:14 TAL Proteins and Impact Trauma

00:25:56 Interventions and Treatments

00:30:13 Sponsor Note: Sleep Optimization Course

00:34:33 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 Hormones

00:48:37 Getting Treatment Outside of the VA

00:51:07 Finding Credible Help

00:54:12 Operator Syndrome Foundation

00:55:55 Best and Worst Advice Ever Received

00:58:12 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-app


Timestamps:

00:00:21 Introduction to Nico Seedsman

00:01:02 Nico Seedsman Career Overview

00:06:50 Spiraling Health

00:10:40 Regenerative Medicines

00:13:01 SASR (SAS) Selection

00:16:31 Fighting the Internal Battle In Your Head

00:26:21 Prepping for Selection

00:33:07 The Social Dynamic During Selection

00:38:40 Fitness Level vs. Mentality/Personality

00:44:14 The Way You Train & Effect On Health

00:46:38 One-Percenters

00:49:11 Sponsor Note: High Emotional Stability & High Conscientiousness

00:53:48 Best & Worst Advice You’ve Ever Gotten

00:54:41 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 Perry

00:01:22 Matthew Perry’s Career & Educational Background

00:05:12 Writing & Social Media

00:07:47 Reading List & Recommended Resources for Leadership

00:09:38 Vietnam

00:11:30 Practical Leadership Experience - Becoming a Better Leader

00:15:11 Important Mistakes & Valuable Lessons

00:23:16 Performance & Potential

00:27:10 Incentivizing Your Team

00:32:52 Basic Reconnaissance Course (BRC) & Recon Qualification

00:38:06 Haircuts, Sideburns, and Shaving

00:43:28 How to Scale Your Leadership

00:50:40 The Role of Health and Physical Fitness in Leadership

01:00:45 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 Irwin

00:01:12 Tristan Irwin's Career

00:01:48 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 Memory

00:07:05 Sustainability of What's Implemented on Missions

00:08:46 How to Get the Locals to Commit to Outreach

00:11:08 Lifestyle in an Eastern Bloc Village

00;13:04 Establishing a Cleaning Routine to Keep Your Food Safe

00:14:01 Civil Affairs Selection/Recruitment Process

00:15:53 What Kinds of Cognitive Testing Occurs?

00:17:09 What is the Turnout in Selection

00:17:57 How to Receive an NTR (Not-to-Return)

00:19:17 Qualification Process After Selection

00:20:43 Languages Spoken in Moldova

00:21:49 Differentiating Factor When You’re on the Cusp of Being Selected

00:23:36 Physical Prep Before and After Selection

00:26:38 Pack Weight for the 12 Mile Run

00:27:01 Arbitrary Fitness Standards for the Military

00:34:22 Military Morale Issues

00:36:57 How the Measurement of Something Determines its Success Criteria

00:40:26 Tristan’s Valkyrie Project Story

00:41:28 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 Valkyrie

00:46:26 Best and Worst Advice Ever Received

00:48:01 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.com
Podcast: The Terminator Training Show
Youtube: Terminator Training Method
IG: Terminator-training

Articles referenced in the show:

Mental Fortitude Prompts (Most Popular);
Dealing With Pre-Selection Doubt;
Crushing Team Week (Character Development);

All Articles:

TTM website;
Substack

Timestamps:

00:00:21 Introduction to Kevin Smith

00:02:07 ‘How did you get into physical training…?’

00:07:16 College and Joining The Army

00:13:27 Special Operations Preparation and Conditioning Course & Selection

00:17:12 Helping Clients with Imposter Syndrome and Segmenting

00:21:06 Sponsor Note: Building The Elite

00:21:30 Segmenting (Continued)

00:23:51 Self-Induced Stress

00:26:57 Managing Self-Induced Stress

00:36:16 18D School

00:41:35 Advice for 18D

00:45:37 After the Q Course

00:49:15 Delta Force

00:51:36 Camp Delhi

00:54:01 Getting Out of The Army

00:56:45 Ranger School

01:01:11 Advice for Ranger School

01:05:46 Learning with No Ego

01:08:26 Coaching and Clearing Up Misinformation

01:14:07 Nutrition

01:19:33 Mindset and Character Trait Development

01:27:46 Final Questions

01:31:08 Outro