Get Uncomfortable

Shae McMaster
  • 4.9 (29)
  • MENTAL HEALTH
  • UPDATED DAILY

Shae from Enlightened Athlete shares all of his  favorite mindset, workout, and nutrition strategies, practices to develop mental toughness, grit, and physical fitness so you can look at challenges in life as opportunities. Through conversations and interviews with people who overcame obstacles in life they break down how to welcome adversity into your life and use it to your advantage. You'll be ready and willing to build a community that pushes you to get uncomfortable everyday!

  1. 4D AGO

    The Hero Arc Series: 7. Build Your Code; Crafting a Personal Bushido for Modern Life

    Send us a text In this episode of The Hero Arc Series, Shae guides you through one of the most powerful ideas in the entire arc: building your personal code, your operating system, the way the samurai built their Bushido. Most people drift through life like an empty can blowing down the street; reactive, overwhelmed, and shaped by forces they don’t even notice. Today, you learn how to take your power back. Shae breaks down: Why you must consciously choose your values or the world will choose them for youHow modern algorithms and media deliberately program your emotional responsesHow to design your own ethical framework: your personal BushidoHow living by a code strengthens the anterior cingulate cortex (your “override” mechanism during hard effort)How to course-correct instantly when you act out of alignmentShae’s own values map created in a performance coaching sessionThe seven virtues of Bushido and how to adapt each into modern lifeHow the Saiyans (DBZ) illustrate resilience, adaptation, and growth under stressWhy struggle, setbacks, and discomfort are feedback, not failureThis episode is about identity, discipline, honor, integrity, and turning yourself into a person who can handle anything. ⭐ KEY TAKEAWAYS1. Without a personal code, you become programmable Algorithms, advertising, politics, and culture shape you if you don’t shape yourself. Awareness = sovereignty. 2. A code builds predictable behavior under chaos Your values become the filter you run actions through. “What would the best version of me do here?” 3. Your brain has a built-in override system Strengthening your anterior cingulate cortex helps you override fear, hesitation, and self-doubt. 4. Bushido offers a blueprint: Rectitude / Integrity — Chooses right action even under pressureCourage — Acts with fear, not without itBenevolence — Strength used in service of othersRespect — Discipline toward self & environmentHonesty — Radical truth with self and othersHonor — Loyalty to your own principlesLoyalty — Commitment to mission and people5. Saiyan philosophy = stress + adaptation = growth ⭐ THE CHALLENGE OF THE WEEKOver the next 3–7 days, spend 10 minutes per day writing: What values already guide your life?What values should guide your life to reach your potential?What behaviors or habits are holding you back?By the end of the Support the show 👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations. For any and all of your high quality supplement needs check out our store on Thorne Supplements Until next time, go get uncomfortable. Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching! Connect with us or send in your story submissions by shooting us an email at info@enlightenedathlete.com Find Shae on Facebook HERE Follow us on Instagram HERE

    28 min

  2. JAN 20

    The Hero Arc Series: 6. Discipline Made Simple: The Power List & Gratitude

    Send us a text In this episode of Get Uncomfortable, Shae teaches two tools that will radically change your ability to execute: The Power List and a simple, research-backed gratitude practice that rewires your brain for resilience, presence, and confidence. Most people obsess over 1-year, 5-year, and 10-year goals… but they don’t even know what they need to get done tomorrow. Today’s episode is about bringing your focus back to the 24-hour game, the only game that actually matters. If you're struggling with discipline, consistency, or direction, this is the episode you need. 📌 What You’ll Learn1. Why Execution Fails Without Direction If you don’t know exactly where you're going each day, you can’t win the day. Big goals don’t happen by accident, they require structure and daily intention. 2. The Power List (Andy Frisella) A simple system of five critical tasks that move you directly toward your goals. Not chores. Not busywork. Actual needle-moving tasks. You’ll learn: How to choose critical tasksHow to grade your wins and lossesWhat it means to “win the day” and build unstoppable momentum3. Reducing Limbic Friction Simple ways to make taking action easier: Set your workout gear out the night beforePrep your workspaceRemove one layer of friction to increase follow-through4. Categories for Your Daily Tasks Use these buckets to build a balanced life: Personal developmentBusiness / careerHealth & fitnessFamily & relationships5. The Neuroscience of Gratitude A gratitude practice is not fluff, it’s physiology. Shae explains how gratitude: Activates the prefrontal cortexReduces amygdala-driven fear and stressImproves sleepIncreases dopamine and serotoninEnhances emotional regulationBoosts resilienceImproves cardiovascular health6. How to Practice Gratitude Properly It’s not just writing words. It’s: Visualizing what you’re grateful forFeeling it in your bodyLetting that feeling expandSending out loving-kindness energy to othersPracticing this even 2–3 times per week changes your emotional baseline. 🔥 Episode ChallengeFor tomorrow: Create your Power List (five critical tasks).Execute all five, no excuses.Write down three things you’re grateful for and actually feel them.Repeat.  Stack wins.  Become the kind of person who Support the show 👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations. For any and all of your high quality supplement needs check out our store on Thorne Supplements Until next time, go get uncomfortable. Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching! Connect with us or send in your story submissions by shooting us an email at info@enlightenedathlete.com Find Shae on Facebook HERE Follow us on Instagram HERE

    10 min

  3. JAN 13

    The Hero Arc Series: 5. Physical Excellence Is Mental Excellence - Build the Body That Builds Your Life

    Send us a text In this fifth installment of the January Hero Arc, Shae breaks down one of the most important principles for becoming the hero of your own life: the body and mind are inseparable  and training your body is one of the fastest ways to rewire your brain for discipline, confidence, and momentum. This episode goes deep into the science and the application of physical mastery. If you want to understand why training makes you mentally stronger and how to build a training week that actually supports your goals this one is essential. 🔥 Key Topics Covered • Limbic Friction & the Science of Discipline What limbic friction is and why it makes you want to quitHow repeated reps teach your brain to override avoidance• The Anterior Cingulate Cortex (ACC) The brain region responsible for discipline & effortHow it activates during hard physical effortWhy pushing through discomfort literally rewires your brainShae’s personal story running 400m repeats and overriding the “bitch voice”• Foundations of Proper Physical Training What your training MUST include if you want long-term performance, energy, and injury prevention: Flexibility & MobilityEnergizing Exercises (Paul Chek’s Zone Exercises)Real Core Training (McGill Big 3, Locke 5)The 7 Primal Movement Patterns• A Suggested Week of Training • The Hidden Consequences of Avoidance Avoiding physical challenge bleeds into every part of life: Lower confidencePoor stress toleranceMore illness and fragilityMissed opportunitiesReduced respect and perceived capabilityThe Challenge: SET THE STANDARD For the next 7 days: Commit to 3 training sessions not for calories or metrics but for the mental win.  This is how you build momentum and become someone who follows through. Resources Mentioned in This Episode Dr. Andrew Huberman: Limbic Friction (podcast search)Dr. Stuart McGill: McGill Big 3Dr. Andrew Locke: The Locke 5Paul Chek: Zone Exercises (You can Google each for guided protocols and videos.)Thorne Supplement Dispensary For the same foundational supplements I personally use and recommend, visit our Enlightened Athlete Thorne Dispensary  Purchasing through this link supports the show, my family, and the mission of helping more people set a higher sta Support the show 👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations. For any and all of your high quality supplement needs check out our store on Thorne Supplements Until next time, go get uncomfortable. Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching! Connect with us or send in your story submissions by shooting us an email at info@enlightenedathlete.com Find Shae on Facebook HERE Follow us on Instagram HERE

    28 min

  4. JAN 9

    The Hero Arc Series: 4. Calm Is A Skill- How to Reduce Stress Fast

    Send us a text In today’s episode of Get Uncomfortable, Shae breaks down one of the most overlooked abilities in modern life: the skill of downregulation. Most people know how to ramp their nervous system up… but almost nobody knows how to bring it back down. Chronic sympathetic overdrive leads to burnout, anxiety, poor recovery, and feeling disconnected from your body’s signals. This episode teaches you powerful breath-based tools to train calm, reset your system, and return to baseline. Check out our 12 week holistic stress reduction program, Stronger Than Stress, to gain physical fitness & health, learn meditation & breathwork, many healthy recipes, build resilience in life, travel nutrition & workouts guide. 📌 What You’ll Learn Today Why most people live in perpetual stressWhat chronic sympathetic activation does to your healthWhy calm is a trainable skill, not a personality traitHow breath can be used to instantly shift your stateFour practical downregulation protocols you can use anytime🧘‍♂️ Downregulation Protocols Covered 1. Dr. Andrew Weil’s 4-6-8 (or 4-7-8) Breath Inhale 4 seconds → Hold 6–7 → Exhale 8Powerful for anxiety, overwhelm, and falling asleepDeep parasympathetic activation2. Box Breathing Inhale 4 → Hold 4 → Exhale 4 → Hold 4Navy SEAL–tested for focus and emotional stabilityGreat for transitions, tough conversations, and grounding3. Body Scan Meditation Slow belly breathing paired with guided awareness throughout the bodyHelps you move out of the mind and into physical intuitionBased on Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction modelExcellent for deep relaxation, clarity, and sleep4. Post-Workout Recovery Breath (from PJ Nestler, XPT) Inhale 4 → Exhale 8 for 2–5 minutesPerformed lying down with legs elevatedQuickly brings heart rate and nervous system back to baseline📝 This Week’s Challenge Choose ONE of the four protocols above. Set a timer for 5 minutes. Practice daily. 🔗 Resources Mentioned Jon Kabat-Zinn - MBSR & meditation teacherPJ Nestler (XPT Performance Breathing) - On Get UncomfortableSupport the show 👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations. For any and all of your high quality supplement needs check out our store on Thorne Supplements Until next time, go get uncomfortable. Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching! Connect with us or send in your story submissions by shooting us an email at info@enlightenedathlete.com Find Shae on Facebook HERE Follow us on Instagram HERE

    19 min

  5. JAN 6

    The Hero Arc Series: 3. Stronger Than Stress – Top Tools to Combat Stress

    Send us a text In this episode of Get Uncomfortable, Shae breaks down one of the most important skills in modern life: how to understand, manage, and build capacity for stress. Most people think stress is the enemy  but the truth is, uncontrolled, unrelenting stress with no recovery is the real problem. When you learn how stress works, how it affects your physiology, and how to train your response to it, you become someone who can carry far more responsibility, influence, and impact. Shae also reveals the four key tools he personally uses to become stronger than stress and closes with the first public announcement of his new 12-week training and lifestyle program, Stronger Than Stress. 📌 What You’ll Learn in This EpisodeWhy stress itself is not the enemyHow stress activates the sympathetic & parasympathetic branches of the nervous systemThe six types of stress from Paul Chek’s How to Eat, Move, and Be HealthyWhy stress is summative and funnels into one “bucket”What chronic sympathetic overdrive does to your health, sleep, recovery, hormones, and moodThe physiology of catabolic vs. anabolic hormone statesThe difference between avoidance, maladaptation, and true stress capacity building🔧 Four Tools to Become “Stronger Than Stress” 1️⃣ Affirmations & Thought Reframing 2️⃣ Breathwork 3️⃣ Low-Stakes Stress Practice 4️⃣ Community 🔥 Introducing the 12-Week Program: Stronger Than StressShae reveals the program he built during one of the hardest phases of his life. It includes: 12-week strength & conditioning programDaily workout logsBreathwork & meditation audio tracksEnlightened Athlete Nutrition ProtocolHigh-protein recipe guideRestaurant/Travel survival guideTravel workoutsEducational podcast on stress scienceDaily journal & tracking sheetsMorning & evening breathing routinesDaily “mood boosters” (cold exposure, meditation, sunlight)Clear daily tasks to create progress and momentum“One clear program, one clear path forward — and a system that helps you win most days of the week.” Available now at: EnlightenedAthlete.com  📝 Episode ChallengeIdentify ONE primary stressor in your life this week.  Then create a simple, actionable plan to begin reducing or solving it. Support the show 👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations. For any and all of your high quality supplement needs check out our store on Thorne Supplements Until next time, go get uncomfortable. Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching! Connect with us or send in your story submissions by shooting us an email at info@enlightenedathlete.com Find Shae on Facebook HERE Follow us on Instagram HERE

    28 min

  6. JAN 2

    The Hero Arc Series: 2. 5-Minute Breathwork Reset for Stress & Clarity

    Send us a text In Episode 2, Shae teaches a powerful breathwork protocol designed to help you regulate your nervous system, reset your internal state, and transition into the next part of your day with clarity and presence. If you’ve ever come home stressed, walked into a meeting unfocused, or tried to work while anxious, this is the episode for you. Breathwork is one of the most ancient tools for regulating your internal environment—and today, Shae walks you step-by-step through a guided session you can follow anytime you need to shift your state fast. This practice takes 5 minutes and instantly helps you feel more grounded, calmer, and more capable of executing at a higher level. WHAT YOU’LL LEARNHow stress overload destroys focus, presence, and emotional controlHow winners don’t avoid stress, they manage it betterScience of breath affecting the vagus nerve, heart rate, and emotional regulationSamurai & Saiyan analogies for presence under pressureThe exact breathwork routine Shae uses before work, meetings, workouts, or coming homeHow regulating your internal state helps you become the person your future demandsTHE BREATHWORK ROUTINE (SHOW NOTES RESOURCE)Use this routine during transitions: • Before work • Before going home • Before a meeting • Before studying • Before creative work • Anytime your state is slipping 1️⃣ 4–6–8 Breathing (4 rounds) Inhale: 4 secondsHold: 6 secondsExhale: 8 seconds (controlled, slow, through the mouth)This calms the nervous system and lowers physiological arousal. 2️⃣ Triangle Breathing (5 rounds) All nasal breathing. Inhale: 4 secondsHold: 4 secondsExhale: 4 secondsThis promotes focus and stabilizes the breath. 3️⃣ Superventilations (2 rounds) 25 breaths per round. Strong inhale through the noseStrong exhale through the mouthFaster tempoOn the 25th breath → Big inhale → Hold for 30 secondsDuring the hold: Visualize yourself: Executing your taskBeing calmBeing presentShowing up with confidenceLetting go of stressRepeat for two cycles. 4️⃣ Breathing Form Notes Breathe with your diaphragm, belly expands, shoulders do NOT riseTriangle breathing = all noseSuperventilation = nose inhale, mouth exhaleSupport the show 👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations. For any and all of your high quality supplement needs check out our store on Thorne Supplements Until next time, go get uncomfortable. Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching! Connect with us or send in your story submissions by shooting us an email at info@enlightenedathlete.com Find Shae on Facebook HERE Follow us on Instagram HERE

    16 min

  7. 12/30/2025

    The Hero Arc Series: 1. A Blueprint to Reinvent Yourself in 2026

    Send us a text In this kickoff episode of the Hero Arc Series, Shae reveals the foundational principle behind all lasting change: identity precedes action, and action precedes results. This episode is a deep dive into how your current identity has been shaped by conditioning, past failures, limiting beliefs, and external influences and why staying tied to an outdated identity keeps you stuck. Shae breaks down the exact process he used to rebuild his identity after a massive setback, sharing the Florida story, the breakdown, the turning point, and the rise that followed. You’ll learn how to audit your current identity, create a new one, identify contradictory habits, and replace identity anchors that keep you tied to who you used to be. WHAT YOU’LL LEARNWhy people fail when their identity is tied to an outdated or conditioned version of themselvesThe truth about identity: it isn’t found, it’s forgedWhy you must believe you are the person before you take the actionsHow your habits, rituals, and environment act as “blacksmith tools” for identityHow setbacks contain seeds of opportunity and what Shae learned from his hardest yearHow to set a new standard for your lifeTHE IDENTITY AUDITUse these three questions to understand who you’ve been and who you must become. 1. Who have I been acting like? 2. Who does my future require me to become? 3. What is one behavior that contradicts my new identity? THIS WEEK’S CHALLENGEWrite Your 2026 Identity Statement Write it as if it is already true: Who are you becoming?What does that person do daily?Why are you becoming them?What standards does that person live by?Revisit it weekly or daily until you’re living it. You can send yours to Shae LINKS & RESOURCESStronger Than Stress Program (Early Cohort): A complete system for rebuilding identity, strength, recovery, and discipline. Support the show 👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations. For any and all of your high quality supplement needs check out our store on Thorne Supplements Until next time, go get uncomfortable. Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching! Connect with us or send in your story submissions by shooting us an email at info@enlightenedathlete.com Find Shae on Facebook HERE Follow us on Instagram HERE

    28 min

  8. 06/15/2025

    Life After 30 Rebuilt: No Burnout, Peace of Mind, A Body That Lasts

    Send us a text What if your anxiety, low energy, and constant pressure weren’t personal flaws—but signals you’ve been building your life on the wrong blueprint? In this episode, Shae gets interviewed by Isaac, a training and education manager of a large wireless dealer and shares the six foundational principles that create real health, resilience, and clarity—without burnout, medication, or giving up what you love.  High performance in all areas of life is what we at Get Uncomfortable strive for, and that comes with pressure, a lot of it.  Sometimes it can feel overwhelming and make you question your goals. To avoid burnout you need balance and a strong foundation. If you're in your 30s, 40s, or 50s and want to finally feel strong, calm, and clear-headed again, this is your playbook. Support the show 👉 If this episode hit home, please leave a 5-star review, share it with someone who needs it, and subscribe so you don’t miss future life-changing conversations. For any and all of your high quality supplement needs check out our store on Thorne Supplements Until next time, go get uncomfortable. Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you build the best version of yourself through exercise & movement programs, stress management, breathwork, and nutrition coaching! Connect with us or send in your story submissions by shooting us an email at info@enlightenedathlete.com Find Shae on Facebook HERE Follow us on Instagram HERE

    43 min
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4.9
out of 5
29 Ratings

About

Shae from Enlightened Athlete shares all of his  favorite mindset, workout, and nutrition strategies, practices to develop mental toughness, grit, and physical fitness so you can look at challenges in life as opportunities. Through conversations and interviews with people who overcame obstacles in life they break down how to welcome adversity into your life and use it to your advantage. You'll be ready and willing to build a community that pushes you to get uncomfortable everyday!

Information

  • Creator
    Shae McMaster
  • Years Active
    2021 - 2026
  • Episodes
    136
  • Rating
    Explicit
  • Copyright
    © 2026 Get Uncomfortable
  • Show Website
    Get Uncomfortable

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