As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily challenge each month.

The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.

Consistency will always produce better and more lasting results than intermittent intensity.

Anyone can find a few minutes a day to do something beneficial for themselves.

That’s all you need to begin seeing progress.

The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates the more you do anything, the better you get at that specific thing.

The body’s ability to physiologically adapt and optimize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress. The same principle that strengthens muscles also strengthens discipline, confidence, and resilience.

Machine learning for humans.

Fitness serves as a vehicle for resilience training, with the physical benefits being secondary to the mental skills developed.

Showing up daily isn’t easy but it’s how lasting change is formed.

Enhance resilience by consistently embracing self-created challenges.

November Daily Challenge: Exhale For Time

Take three normal nasal breaths at rest. Produce a slightly extended exhale on the last one to relax.

Now take one full nasal inhale and then start the timer when you begin to slowly exhale either through your nose or mouth. Exhale for as long as possible. Stop the timer once you need to inhale.

Repeat one or two times after fully recovering.

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CO₂ Tolerance Test

There is nothing that will physiologically slow down the stress response faster than controlled breathing, particularly a slow, prolonged exhale. That is, of course, assuming you aren’t trying to extend an exhale for as long as possible.

The CO₂ Tolerance Test is an excellent opportunity to assess and train your respiratory control and capacity to tolerate discomfort. Similar to the standard breath hold, the goal is to last as long as possible before you need to inhale. The timer, however, only records during your active exhale.

How much time do you spend thinking about your breathing? If you’re like most people, probably very little.

Similar to heart rate, blood pressure, and digestion, breathing is an involuntary function controlled by our autonomic nervous system that doesn’t require conscious control. It is, however, one of the only autonomic functions that can be immediately and intentionally modified.

Intentional control of our breathing offers a pathway, and is arguably THE bridge, between our conscious and subconscious physiological processes.

Breathing seems pretty straightforward. We inhale oxygen into our lungs, exhale carbon dioxide, and repeat indefinitely. This process helps maintain homeostasis, the balance our brains and bodies need to stay alive. While this foundation is true, there is significant evidence demonstrating that breathing patterns, including respiratory rate, depth, and nasal versus mouth breathing, can influence physiological function, psychological well-being, and physical performance. Abnormal breathing patterns have been linked to COPD, asthma, sleep apnea, inflammation, autoimmune disorders, mental health disorders, and metabolic disorders like diabetes and hypertension.

While it is not certain (nothing ever is) that sub-optimal breathing causes, increases risk, or is a consequence of these pathologies, breathwork or focused improvement of our breathing system has been shown to effectively manage, treat, or cure all of these common ailments. Training respiratory muscles and improving breathing efficiency has also been shown to increase stamina, endurance, and overall performance on a variety of physical and cognitive tasks. If nothing else, intentional breathing trains self-awareness and self-control.

Different breathing techniques can also produce remarkably different physiological responses. Emphasizing inhales or hyperventilation typically encourages sympathetic nervous system activation causing arousal, energy, and alertness. Emphasizing exhales or hypoventilation typically encourages parasympathetic nervous system activation causing us to slow down, recover, and relax. Attempt to perform either as long as possible for a great assessment and method for training your respiratory resilience.

The goal behind this month’s daily challenge is to enhance your awareness and capacity to control breathing under stress. No modifications to make it easier or harder. Simply use this test as a training mechanism to explore and expand your limits.

Nothing like a good challenge you can do from the comfort of your couch.

As with anything, the more you do it, the quicker you’ll adapt.

Train your mind by challenging your lungs.

The primary purpose of all of this is to develop resilience physically, mentally, and spiritually.

Get Ready

I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.

Track your times only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.

Consistent effort leads to improved performance over time.

How will you respond when you don’t feel like it?

These are the days that matter most.

These are the moments you see what you’re made of.

These are the days that change you.

This is how resilient mental states are developed.

Embrace the challenge of discipline to optimize the skill of resilience.

Deliberate discomfort daily can lead to improved comfort elsewhere forever.

By the end of November, if you consistently complete this challenge, you’ll improve your breath control, tolerance for respiratory discomfort, and resilience.

Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day. Use a brief fitness routine to insert control and success into every day.

Self-care through self-challenge.

A few minutes a day can change your life.

*Special Offer*

Join our community and earn a one-month paid subscription to Resilient Mental State:

• Complete the challenge for more than half the month.

• Bonus giveaway for anyone who completes it every day.

In our community chat, we’ll hold each other accountable by posting a ✅ after completing each day’s challenge. Timing and modifications don’t matter—just show up and do your best.

To claim your one month paid subscription, share your story at the end of November:

Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.

Join our community, and let’s improve together.

Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.

After enlisting in the United States Army at age 38 and becoming a team leader in his unit, Marcus suffered a devastating neck injury during pre-deployment training that left him paralyzed from the neck down. Following an emergency surgery, during which he technically died twice before being resuscitated, he was told he would never walk or use his arms again.

Depressed, angry, and suicidal, Marcus was in a hospital bed for months before his mindset and willpower began to shift. Not only did he eventually regain control of basic movements, he also returned to practicing martial arts, firearms training, and extreme physical challenges like the grueling 4x4x48 workout made popular by David Goggins.

Marcus went on to transform his experience into a professional career as an executive coach, podcaster, and international speaker on resilience and overcoming hardship.

In this conversation, we discuss Marcus’s story and philosophy around reframing adversity, personal responsibility, acceptance, gratitude, disciplined action, and focusing on what is within our control. We also dig into other lessons he shares in his first book, The Gift of Adversity, and get a sneak preview of his new book, Acta Non Verba, which is available today!

Having read Marcus’s first book, I can’t wait to dig into this new one. Marcus also hosts one of my favorite podcasts, Acta Non Verba.

Marcus truly embodies his philosophy, both through what he has overcome and because of what he continues to do today. His story and wisdom reveal resilience is possible no matter how severe a setback. Adversity creates opportunities for adaptation and expanded purpose.

Link to his new book: Acta Non Verba

Link to his first book: The Gift of Adversity

Link to his podcast: Acta Non Verba

Link to his TEDx Talk: The Gift of Adversity

His Substack draws from systems thinking, mental models, evolutionary biology, and other disciplines to integrate practical knowledge for becoming a better grappler. What I particularly enjoy about his writing is that it expands beyond BJJ. Anyone interested in adaptability, decision-making under pressure, and continuous learning can benefit from his work.

In this conversation, we discuss the evolution of MMA and BJJ, martial arts culture, growth vs. performance goals, the benefit of competition, specialization vs. generalization, iteration and innovation, roles and identity, and how lessons from training can extend into everyday life.

Sean’s writing makes me a better grappler, coach, and person.

Some of his best articles include:

The 6 books that completely changed how I think about Brazilian Jiu-Jitsu

The enduring wisdom of Chris Haueter’s 4 Golden Rules

The Most Important Skill in Jiu-Jitsu Isn’t a Technique

How the Lindy Effect changed the way I think about BJJ

Marcelo Garcia and the art of the in-between

Regardless of grappling experience or interest, I cannot recommend subscribing to The Lost Creonte BJJ enough.

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for workouts, and tackle a new daily challenge ea…

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He recently published two books, Barbell Ronin and Conjugate for Old People (and Recovering Meatheads). Barbell Ronin focuses on the mindset and philosophy behind training. In a world full of noise, influencers, and endless information, Scott emphasizes brilliance in the basics to become the best version of yourself. Conjugate for Old People then explores the skillsets and practical methods to consistently apply the proven concepts he learned at Westside Barbell.

I’ve never met anyone who is able to write and speak on progressively variable training as well as Scott. His Substack, Strength and Health, is a goldmine for fitness knowledge. He has a recent series titled “Fix the Limiter, Build the Lift,” which can help anyone determine the weakest link in their strength and then provides movements to improve it. He takes it a step further through his online coaching platform he runs in conjunction with his gym Extreme Performance Training Systems.

Whether you’re a beginner, advanced, or aging athlete, Scott’s wisdom will add incredible value in the gym and life.

Scott’s Substack: Strength and Health

Scott’s Website: Extreme Performance Training Systems

Book Link: Barbell Ronin

Book Link: Conjugate for Old People (and Recovering Meatheads)

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily chal…

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In early 2025, I read ’s book Not Too Late. In it, Wendy shares her transformative story of deciding to begin training for and competing in obstacle course racing (OCR) in her mid-40s desp…

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As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily chal…

Read more

Raised in West Virginia, Zach worked as a coal miner while building a reputation as an elite powerlifter. In 2016, he took a chance and moved to Indianapolis to open Iron Valley Barbell. Despite early challenges, Zach’s consistency, creativity, and relentless effort transformed the small gym into a thriving global community that now includes coaching programs, retreats, conferences, and thousands of people committed to physical, mental, and spiritual growth.

His athletic accomplishments are beyond impressive. To name a few, Zach has squatted and deadlifted over 700 pounds, overhead pressed more than 300 pounds, performed a 175-pound pistol squat, benched 225 pounds for 49 reps and 315 for more than 20 reps. He has also completed Ironman races, ultramarathons, and recently ran 75 miles during a Backyard Ultra event. His goal this year is to exceed 100 miles, potentially becoming the first person in recorded history to both squat over 700 pounds and complete a 100-mile run.

Zach is genuinely one of the coolest people I’ve ever spoken with. Not because of what he has accomplished or how he looks/talks (although also very cool), but because of who he authentically and unapologetically is. He is not chasing appearances, status, or perfection. As you’ll hear in our discussion or see if you follow his work, his focus is on becoming the best version of himself as a husband, father, leader, and human being.

For more from Zach, check out his Substack: Do Hard Things

Follow Zach on X

Some of my favorite posts from Do Hard Things:

• DO HARD THINGS

• The Theology of 4:04 AM

• 3 Tips for a Thriving Marriage

• Hard Fitness Truths

• 5 Days in Total Darkness

Video of him pistol squatting 90 lbs:

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As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily chal…

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In this conversation, we discuss identity, finding meaning after transition, doing vs. being, catharsis through creativity, interconnectedness, staying true to yourself, comparisons between fiction and nonfiction, fatherhood, and much more.

Ben’s passions span many domains. His story and work show both the power of purpose and the importance of not becoming confined to a single identity.

Whether through creative arts or connection forged during challenging outdoor experiences, transformation often begins with outlets that allow for authentic self-expression and community development. This is what Ben advocates for through VOAG and what he consistently demonstrates in his exceptional writing.

For more from Ben, check out The Transition.

Here are some of my favorites from his Substack:

• Transition Interview with Mark Twight

• Transition Interview with Brad Geary

• What We Already Know

• Anhedonia

• Usefulness

There may be no word more ripe for a reframe than stress.

Stress is inevitable. It is also invaluable.

Stress narrows focus, increases energy, and is required for growth. Chronically mismanaged stress, on the other hand, causes countless problems such as increased all-cause mortality risk and decreased performance in any domain.

Aspects of life are undoubtedly difficult yet we often make it much harder than it needs to be. Modern life makes self-regulation difficult. Unproductive beliefs, false assumptions, information overload, prolonged rumination, irrational fears, resistance to change, and endless temptation all amplify unnecessary stress.

We know chronic stress without recovery can have detrimental effects on your health. Avoidance of stress, however, produces the same effect.

Stress is a physiologic prediction of or response to something you care about. If it doesn’t perceptually matter or affect you, it doesn’t stress you. This is true of the mind, body, and soul. Stress is neither good nor bad. Stress becomes harmful when it is chronically mismanaged, unsupported by adequate recovery, or viewed as threatening.

Your understanding of and belief about stress ultimately determines whether or not it can be used to your benefit.

The brain is a predicting mechanism that is continuously attempting to keep us alive and well through a process called allostasis - the central adjustment of internal systems based on need anticipation to meet demands. The brain consistently filters incoming signals and uses past experience to influence its prediction of what is needed in a given situation. Following events, the mind continues to encode and recode based on the result.

The process of allostasis and the stress response are extremely prone to adaptation based on continued experience.

The mind can be trained to better predict and effectively respond to challenge by intentionally using stress as a stimulus. Cultivate new experiences with stress to create productive predictions and subsequent responses.

I’ve been teaching resilience for more than ten years. Initially trained in stress management, I quickly determined that simply managing stress is insufficient. Rather than teach methods to effectively respond to stress, how can one proactively prepare to leverage its benefit? The answer is simple - use it.

Resilience is the ability to effectively function with, recover from, and improve because of stress.

We all have the capacity to be resilient.

To train the skill of resilience, you must induce stress intentionally at a manageable level with prepared strategies for the purpose of getting more comfortable at what initially caused discomfort.

Your attitude toward stress dictates your resilience in response to it. The more you attempt to avoid stress, the more significant mild stressors become. The more you embrace stress, the more capable you become in response to future stressors.

Resilience isn’t possible without stress just as courage isn’t possible without fear.

At the beginning of every month, I create a fitness challenge to build resilience. Physical training is one of my favorite ways to gain wisdom from intentional stress. It is, however, just one of the many ways you can leverage the stress response for growth.

The mission of this series is to explore methods of training mental, social, and spiritual resilience without physical exertion. Counterintuitively, there is a method I often recommend to those who are interested in beginning to workout that doesn’t involve physical exertion of any kind. Rather than suggest a particular workout or program, there is a self-assessment that reveals opportunities outside of scheduled exercise that produces a much higher return on investment.

Previously, I’ve explored the benefits of creating a mission statement and determining your core values. Knowing your current Why and prioritized How is essential to figuring out What to do proactively or reactively. The method I suggest to people who want to get in better shape can apply to any domain of life.

Let’s first reveal the simple way to begin getting in better shape and then apply it to systematically making your core values a progressive and consistent reality.

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I grew up reading primarily fiction. These days, the majority of my reading is nonfiction; however, when I learned Mike had written a fictional novel based on many of his Substack posts, I immediately ordered a copy. Already having high expectations, Paradox exceeded them all.

Paradox is a science fiction thriller based on moral dilemmas in creating advanced AI. Integrating science, psychology, and technology, Mike creates an engaging plot, likable characters, and a story that reads like a real possibility. It will challenge you to consider the pros and cons of continued development toward sentience of AI while allowing you to draw your own conclusions. Its premise poses a simple question, “In the battle over advanced AI, will we lose our humanity or learn what truly makes us human?”

In this conversation, Mike and I discuss his outstanding book and the many themes that arise in it such as moral dilemmas, consciousness, identity, reason vs. emotion, technology vs. human experience, and the illusion of progress. We also discuss his creative process, merging of science and fiction, and the already published sequel to Paradox titled Integration. He’s now working on the third book in his series titled Rebirth which sounds like it’s developing into his most exciting novel yet.

If you enjoy fiction in any way, I can’t recommend picking up a copy of Paradox enough. Order here

I also highly recommend checking out The Singularity Chronicles website for more information on all of his novels to include sources of information for the various concepts he writes on, videos, order links at a discounted cost, and more.

Posts we alluded to in our conversation:

• AI: A Reflection of You

• Becoming a Man

• Sympathy -> Empathy -> Resiliency

• Mixing Mental Arts

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Kit is one of the most brilliant writers and speakers I know. She developed Grey Cell Protocols to assess human conditions and systems to detect vulnerabilities and opportunities. While her work and all of her credentials are impressive, it’s the experiences behind them that make her truly interesting, credible, and inspiring.

In this conversation, Kit shares the history behind her Why. From the military, to abuse, loss, militias, the dark web, reorientation, transformation, and faith, she doesn’t hold back. We discussed trauma, healing, growth, vulnerability, validation, weirdness, communities, and interconnectedness.

Kit’s story demonstrates the power of resilience and how adversity can be used to elevate your purpose and life. Anything is possible for those who are willing to endure, explore, and evolve.

On April 30th, Kit’s newest book she co-authored with Donald Vandergriff, a retired US Marine and Army Officer who specializes in military leadership, decentralized command, and maneuver warfare, will be released. It is titled Mission Command & The Grey Cell Protocols. Pre-order here.

Kit’s Substack and podcast will sharpen your thinking and orientation to reality. I highly recommend both.

Some of her recent written work includes:

• The Discipline and Process of Synthesis

• Spotting Deception Under Pressure

• Orientation is the System

• Why I’m Leaving the Three Percent (a powerful article she wrote ten years ago)

• Why Good People Become Infiltration Vectors

• Personality vs. Pathology

• Pornography and Orientation: An Operational Hazard

There may be no word more ripe for a reframe than stress.

Stress is inevitable. It is also invaluable.

Stress narrows focus, increases energy, and is required for growth. Chronically mismanaged stress, on the other hand, causes countless problems such as increased all-cause mortality risk and decreased performance in any domain.

Aspects of life are undoubtedly difficult yet we often make it much harder than it needs to be. Unproductive beliefs, false assumptions, irrational fears, resistance to change, prolonged rumination, access to information, and temptation indulgence are just a few of the reasons we struggle to stay regulated in the modern world.

We know chronic stress without recovery can have detrimental effects on your health. Avoidance of stress, however, produces the same effect.

Stress is a physiologic prediction of or response to something you care about. If it doesn’t perceptually matter or affect you, it doesn’t stress you. This is true of the mind, body, and soul. Stress is neither good nor bad. Stress becomes harmful when you think it is or aren’t able to recover from it.

Your understanding of and belief about stress ultimately determines whether or not it can be used to your benefit.

The brain is a predicting mechanism that is continuously attempting to keep us alive and well through a process called allostasis - the central adjustment of internal systems based on need anticipation to meet demands. Once signals are received, the brain either matches predicted needs based on past experience or reorients to help us effectively respond to any situation. Following the event, the mind continues to encode and recode as a result.

The process of allostasis and the stress response are extremely prone to adaptation based on continued experience.

The mind can be trained to better predict and effectively respond to adversity by intentionally using stress as a stimulus. Cultivate new experiences with stress to create productive predictions and subsequent responses.

I’ve been teaching resilience for more than ten years. Initially trained in stress management, I quickly determined that simply managing stress is insufficient. Rather than teach methods to effectively respond to stress, how can one proactively prepare to leverage its benefit? The answer is simple - use it.

Resilience is the ability to effectively function with, recover from, and improve because of stress.

We all have the capacity to be resilient.

To train the skill of resilience, you must induce stress intentionally at a manageable level with prepared strategies for the purpose of getting more comfortable at what initially caused discomfort.

Your attitude toward stress dictates your resilience in response to it. The more you attempt to avoid stress, the more significant mild stressors become. The more you embrace stress, the more significant your response to any stressor becomes.

Resilience isn’t possible without stress just as courage isn’t possible without fear.

At the beginning of every month, I create a fitness challenge to build resilience. Physical training is one of my favorite ways to gain wisdom from intentional stress. It is, however, just one of the many ways you can leverage the stress response for growth.

The mission of this series is to explore methods of training mental, social, and spiritual resilience without physical exertion.

Last time the focus was on creating a mission statement. While drafting a mission statement can be challenging, determining how to consistently execute it is where the real work begins.

Subscribe now

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Now offering Left of Bang Strategic Briefs and advisory work focused on preparedness as a capability, he has made getting left of bang actionable beyond military operations.

In this conversation, we discuss his strategic framework for getting left of bang, preparedness vs. readiness, experience-based vs. proactive preparation, patterns in preparedness, the value of projects, personal preparedness, and much more.

Patrick Van Horne is one of the best writers and speakers on applying strategic thinking.

Being a paid member of The CP Journal has been one of the best investments I’ve made over the past two years.

Use links below to access his work that inspired this podcast:

• Preparing the Organization You Will Need

• The Three Levels of Left of Bang

• The Four Preparedness Personas: Where Your Organization Fits

• The Individual Readiness Playbook

In this conversation, we discuss many of the interesting aspects of and lessons from Peter’s life.

After nearly drowning as a one-year-old, Peter’s mother forced him to learn how to swim by the age of two. Despite wealthy parents and access to privileged societies, Peter was drawn to the water and the life of a surfer. Traveling the world, involvement in marijuana trade, learning to fight, near death experiences, heartbreak, and forced blue-collar labor led Peter to pursue a doctorate in history in New York. It was here he became committed to serving others. As a war-crimes investigator and professor of law and war theory at Columbia University, Peter began publishing books based on his work:

Law and War

Facing Death in Cambodia

Thai Stick: Surfers, Scammers, and the Untold Story of the Marijuana Drug Trade

Peter trained various martial arts throughout his life earning black belts in multiple disciplines, including one from the greatest Brazilian Jiu Jitsu fighter of all time - Rickson Gracie. Through their friendship, Peter authored both of Rickson’s books, which are two of my favorites:

Breathe: A Life in Flow

Comfort in Darkness: The Invisible Power of Jiu Jitsu

Peter continues to write and mentor in many domains, including his Substack, Sour Milk.

To continue his life of service, Peter founded The Fainting Robin Foundation which provides financial support to independent scholars, writers, and thinkers whose work falls outside the mainstream.

To hear more about Peter’s interesting story, check out his appearance on the Jocko Podcast. As a longtime Jocko Podcast fan, Peter’s episode remains one of my favorites.