Rich Diviney05 August 2021

Perform Like A Navy Seal - Rich Diviney - #354

0Frameworks

9Insights

Insights & moments

The myth-busts, hot takes, explainers, and tools worth keeping.

Myth Buster· 1

Myth Buster16:30

Why Cortisol Isn't Making You Fat

The guest explains that while cortisol is often blamed for weight gain, it's not the direct cause of fat accumulation. Instead, cortisol redirects energy in the body during stress, shutting down non-essential functions like hair and nail growth, but doesn't inherently cause fat storage.

Cortisol is released during stress and helps redirect energy to critical survival systems.
It shuts down non-essential functions like hair growth, nail growth, and saliva production.
Prolonged cortisol exposure is damaging, but it doesn't directly cause belly fat.
Fat gain is more related to overall energy balance than cortisol alone.

“Cortisol is a necessary chemical but also damaging to a degree if it's in your system long enough.”
Rich Diviney · 16:50

#cortisol#stress#hormones#metabolism

Hot Take· 1

Hot Take62:30

Humor as a Performance Enhancer

Rich argues that humor is a critical, underrated attribute in high-stress teams. Laughing releases dopamine, endorphins, and oxytocin — a powerful neurochemical cocktail that builds resilience and bonding.

Laughing releases dopamine, endorphins, and oxytocin — a 'triple whammy' of feel-good chemicals.
Humor is a signal of emotional support in relationships.
High-performing teams always have at least one 'class clown'.
Laughter can be a hack into courage by triggering dopamine rewards.

“When we laugh, we get three powerful chemicals injected into our system: dopamine, endorphins, and oxytocin.”
Rich Diviney · 63:00

#humor#neurochemistry#team-dynamics#resilience

Explainer· 5

Explainer22:30

Fear Is Anxiety + Uncertainty

Rich explains that fear is not a single emotion but the combination of internal anxiety and external uncertainty. Managing either component can reduce fear and improve performance under pressure.

Fear arises when anxiety and uncertainty are both present.
Anxiety is internal and can be managed with breathing and focus techniques.
Uncertainty is external and can be reduced by asking questions about the environment.
Breaking challenges into small, meaningful steps creates dopamine rewards and builds momentum.

“Fear is ultimately two things combined: it's anxiety plus uncertainty.”
Rich Diviney · 22:30

#fear#anxiety#uncertainty#performance

Explainer33:30

Navy SEAL Mindset: Optimal vs Peak Performance

Rich distinguishes between peak performance, which is short-lived and planned, and optimal performance, which is sustainable and adaptable. SEALs train for the latter because real missions are unpredictable.

Peak performance is an apex you can only come down from; optimal is sustainable.
SEALs don't peak — they perform optimally in the moment, whatever that looks like.
Optimal performance includes gritty, ugly efforts, not just 'flow' states.
It allows for energy conservation and recovery during the day.

“Sometimes my very best in the moment is gritty, dirty, hard, ugly — and that is also performing optimally.”
Rich Diviney · 34:30

#performance#navy-seal#flow-state#energy-management

Explainer39:30

Attributes vs Skills in High Performance

Rich explains that skills are teachable and measurable, but attributes — like adaptability, resilience, and courage — inform how we perform under uncertainty. Teams fail when they prioritize skills over attributes.

Skills are learned behaviors for known environments; attributes inform behavior in unknown ones.
You can't teach courage or adaptability like you can teach shooting or biking.
Attributes are best developed by placing yourself in uncomfortable situations.
High-performing teams need a balance of complementary attributes.

“Skills direct our behavior in known situations. Attributes inform our performance in unknown ones.”
Rich Diviney · 39:50

#attributes#skills#performance#team-building

Explainer68:30

Why Task Switching Is Neurologically Taxing

Rich explains that switching between tasks is mentally exhausting because the brain uses significant energy to shift contexts, especially when all activities happen in one environment like during lockdowns.

Task switching is neurologically taxing and energy-expensive.
The brain runs on about 40 watts of power, and context switching drains it.
Quarantine fatigue was partly due to constant context switching in one space.
Environmental cues help lock the brain into specific modes.

“Task switching takes up a lot of energy which is why if it happens a lot we can feel exhausted.”
Rich Diviney · 69:00

#focus#productivity#mental-fatigue#task-switching

Explainer74:30

Discipline vs Self-Discipline

Rich distinguishes between self-discipline (internal goals like diet) and discipline (external goals like becoming a SEAL). The latter requires adaptability and the ability to break routine when the world intervenes.

Self-discipline applies to goals the external world doesn't influence, like eating better.
Discipline applies to goals where the world has a say, like writing a book or leading a team.
Highly self-disciplined people struggle with long-term goals because they can't break routine.
Balance between both types is key for sustainable success.

“Whenever you go to achieve a long-term objective that the external has a say in, throw routine out the window.”
Rich Diviney · 75:30

#discipline#routine#adaptability#goal-setting

Tool· 2

Tool18:30

How to Recover Between Stressful Events

Rich Diviney shares techniques used by Navy SEALs to shift from a stressed state to a calm, recovered state quickly. These include breathing exercises, open gaze, and visualization to trigger parasympathetic nervous system activation.

Use 'open gaze' to shift into a parasympathetic state by noticing your periphery instead of focusing narrowly.
Practice CO2 blowout breathing: inhale 2 seconds, hold 2, exhale 4, hold 4.
Visualization of positive memories can trigger calming neurochemical responses.
These methods help operators recover between combat engagements.

“One of the ways you can start to shift yourself is to do what's called CO2 blowout breathing.”
Rich Diviney · 19:30

#recovery#breathing#visualization#nervous-system

Tool66:30

How to Develop Decisiveness

Rich shares that decisiveness isn't about having all the information, but about making timely decisions with what you have and staying accountable to adjust if needed.

Decisiveness is making effective decisions with speed and efficiency.
Use the 80/20 rule — you'll never have 100% of the information.
A decision is final but not necessarily permanent.
Build in accountability to review and adjust after acting.

“A decision is final but might not necessarily be permanent.”
Rich Diviney · 67:30

#decision-making#leadership#accountability#uncertainty