12: The Power of Basics – Trevor Beaman
The Foundation Most People Overlook (Until It's Too Late)
Trevor Beaman is a former Green Beret turned speaker, author, and trauma awareness advocate. After years in high-pressure combat zones, Trevor now dedicates his life to helping others navigate adversity, build resilience, and heal from the battles no one sees. His approach to recovery and strength isn’t built on extremes—it’s built on essentials done well.
In his book, No One Else Can See Your Fire, Trevor shares the raw, unfiltered truths about trauma, recovery, and the power of simple habits. On the podcast, he revealed one of the core principles that helped him and others stay grounded while deployed—a principle he still lives by today.
S.E.A.L. – Sleep. Eat. And Lift.
“One little acronym that we used about SEAL when we were deployed. It's called sleep, eat and lift. And if you can hold it, hone in to those three things—good sleep, beautiful sleep hygiene, you can eat well and good quality foods, and you exercise your body and you can be phenomenal at those three things—everything else in your life will probably come along with it.” (Trevor Beaman)
Trevor’s acronym, S.E.A.L., may be simple, but it’s anything but basic. It’s a reminder that no matter how chaotic life gets, you can return to the fundamentals:
Sleep – Prioritize rest and protect your sleep hygiene
Eat – Fuel your body with good, high-quality food
And Lift – Move your body and build strength through consistent exercise
When these three are aligned, everything else in life becomes more manageable. Whether you’re navigating trauma, burnout, stress, or simply trying to feel better in your body, S.E.A.L. gives you something to hold onto.
Strength Begins with Recovery
“So let’s be strong people. Let’s nourish our bodies. And when our bodies need rest, you get the right amount of sleep.” (Trevor Beaman)
Trevor isn’t just talking about physical performance. He’s talking about healing from the inside out. So often we think strength is about pushing harder, grinding longer, and ignoring our needs. But true resilience starts with rest, nourishment, and care.
That’s not weakness. That’s strategy.
Lessons Learned
Trevor’s S.E.A.L. formula isn’t just about physical health—it’s about creating structure when life feels out of control. These aren’t flashy tactics. They’re time-tested basics that ground you in the midst of stress and trauma.
When you sleep well, fuel well, and move daily, you build more than physical strength. You create the mental clarity and emotional stability needed to face life’s hardest moments.
Strength, it turns out, starts with simplicity.
Takeaway for You:
If life feels chaotic, if stress is overwhelming, or if you’re simply trying to get back on track—start here:
Get your sleep right. Create a routine and protect your rest like it matters—because it does.
Fuel your body. Eat high-quality, nourishing food that supports your energy and focus.
Move with intention. You don’t have to crush intense workouts. Just move, lift, and build momentum.
You don’t need to overhaul your life overnight.
You just need to S.E.A.L. the foundation—and everything else will rise with it.