Guest Post - Nat Galloway

Leaving the military and transitioning into civilian life is a challenge that often feels like stepping into a foreign world. The structure, camaraderie, and unique "zoo-like" atmosphere of military life—with its rough edges, beer at 8 a.m. after runs, the constant readiness to deploy on six hours' notice with bags always packed, and the sacrifice of personal time, like missing Christmases—stands in stark contrast to the freedoms and responsibilities of civilian life. Military personnel live under strict rules and restrictions, sacrificing personal liberties to maintain operational readiness. This lifestyle often led to a "work hard, play hard" mentality where letting loose was taken to the extreme. While many aspects of military culture may seem unorthodox to outsiders, they provide a sense of order and purpose that can be difficult to replicate in civilian life. Let’s dive into some of the common obstacles and practical strategies for adjusting, staying fit, and maintaining mental health during this shift.

1. The Drinking Culture

In the military, the rule was simple: as long as you could do your job, it didn’t matter if you were hungover or in a bad mood. Drinking often served as an outlet for stress, and fistfights or pranks like spray-painting a giant penis on someone’s door were often the way in-house tensions were handled. However, in civilian life, the repercussions of excessive drinking extend far beyond the job.

If you can’t completely abstain, that’s fine—but cutting back is crucial. Reduce how much or how often you drink by:

Setting limits on weekly consumption.

Finding alternative ways to manage stress, like physical training or hobbies.

2. Diet: From Rations to Overconsumption

Military life often meant extended periods in the field with restricted eating. For example, during my time in Kenya, I went from 185 pounds to 160 pounds in just eight weeks. Spending 14 or more weeks a year in the field with limited access to sugary drinks, processed foods, chips, and alcohol, we still got the occasional treat. One of the most memorable moments was Archer's Post, a remote outpost nestled in the dry, dusty landscape of northern Kenya. The heat was intense, and the air shimmered with the searing sun. We’d often walk for hours under the blazing heat, with temperatures regularly surpassing 40°C (104°F), the ground so dry that each step kicked up a cloud of dust. Yet, somehow, amid the desert-like conditions, the sodas we’d buy from a lone individual carrying a sandbag filled with bottles that would always be cold. This small miracle became a cherished respite, a moment of comfort in an otherwise harsh and unforgiving environment.

Losing 10–25 pounds over those months was almost a given. We didn’t have access to the typical comforts of home—no fast food joints, no snacks at the ready, and limited alcohol to unwind. Contrast that with civilian life, where calorie deficits are practically unheard of, and you have unlimited access to food, snacks, and drink at every corner. This sudden shift from scarcity to abundance makes it difficult to maintain the same level of fitness and control over your diet.

To adapt:

Focus on consistency. Plan meals with lean protein, vegetables, and healthy fats.

Monitor portion sizes to avoid overcompensating for your previous lifestyle.

Maintain regular physical activity to balance calorie intake.

3. Emotional Regulation & Stress Management

In the military, the solution to stress was often alcohol, junk food, or both. These habits might feel comforting short-term but can dig a deeper hole with mental health issues over time.

Better options include:

Supplementing your diet with brain-boosting nutrients like MCT oil, creatine, and sufficient protein.

Regular exercise—even light sessions can dramatically improve mood.

Seeking support through therapy or veteran groups, if needed.

Consider joining veteran-focused social or fitness groups to find new communities that understand your unique challenges.

4. Cognitive Challenges

A surprising struggle for many veterans is memory lapses, like driving somewhere and forgetting the destination. But rarely do we consider how poor diet and lack of exercise affect cognitive function.

Steps to improve brain health:

Prioritize quality sleep.

Incorporate memory-supporting supplements like omega-3s and creatine.

Keep your brain active through learning or problem-solving challenges.

Engaging in mentally stimulating hobbies can help with memory retention and cognitive health.

5. The Importance of Training

Many veterans want a break from training after years of relentless physical demands or are held back by injuries. However, regular training is vital not just for physical health but also for mental well-being.

Start small:

Focus on what you can do. Even modified training builds momentum.

See a specialist to address injuries and tailor a program to your needs.

Explore goal-oriented fitness like powerlifting. For me, powerlifting has been transformative—giving me a new challenge, boosting confidence, and raising my metabolism to keep weight off.

Starting a new routine that challenges you can also provide a sense of purpose and direction.

6. Embracing Growth & Challenges

In the military, growth often came from necessity. In civilian life, you have to seek it out. Training, setting goals, and building muscle not only improve fitness but help maintain the discipline and purpose instilled during service.

Take time to embrace new challenges:

Set new fitness goals to maintain a sense of progress.

Pursue personal development opportunities that align with your interests, whether through education, new hobbies, or fitness pursuits.

Reconnecting with your sense of purpose through small daily victories can make a huge difference in how you adapt to civilian life.

7. Finding New Social Support

One of the biggest transitions for many veterans is the loss of camaraderie. Military life fosters a unique sense of brotherhood that can be hard to replicate outside of the service. However, there are ways to regain that sense of connection:

Find veteran groups or organizations that meet regularly to share experiences, offer support, and maintain a connection to your roots.

Joining local or online fitness communities focused on your goals can also recreate a supportive, structured environment.

Volunteering or helping others through mentorship can also bring back a sense of purpose and community.

Conclusion

Adjusting to civilian life is tough, but with the right mindset and strategies, it’s entirely possible to thrive. Cutting back on drinking, maintaining a healthy diet, training consistently, and seeking challenges can help you transition successfully while staying fit and mentally strong. Remember, asking for help isn’t a sign of weakness—it’s a way to ensure you’re on the right track. If you need support, don’t hesitate to reach out.

Stay strong, stay focused, and remember: the skills you’ve built in the military are the foundation for success in this new chapter of your life.

If you'd like guidance on fitness as a part of your military transition, please visit www.masterathletic.com and book a call with me or one of our coaches.

We're here to help,

Nat Galloway

Coach, Master Athletic Performance