I’ve known Fru for a few years now, and can personally attest that the guy practices what he preaches. Keeping your body in good working condition through three of the most physically demanding careers out there is nothing to scoff at, but it’s not his physical fitness that sets Fru apart from the pack; in a lot of ways, it’s his mindset.

I wanted to know what advice Fru had for young service members just beginning their careers in uniform, and like you’d expect from a SEAL, a spy, or a firefighter; he didn’t disappoint.

“Just enjoy the experience as something you’ll miss when it’s over. Always work hard at everything you do so that you become a ‘go-to’ guy or girl when somebody needs something done.

Don’t get too jaded, but cultivate a sardonic sense of humor and learn to laugh at the sometimes-absurd nature of military life and war. Treat your family as your number one priority throughout so that you have a good support system at home. Have fun because it will be over before you know it!”

Of course, military service isn’t all good days, especially if you want to become a SEAL, Ranger, Green Beret, or any other member of America’s Special Operations units. In order to be successful, you’ve got to learn how to keep your head in the game and stay motivated. I asked Fru what he does when he’s working through exhaustion or high loads of stress.

“Those are the times when you need to be the most motivated No one enjoys those times, and a true leader (in the sense of someone worth following or emulating) thrives in those difficult moments.

Embrace the pain and stress and exhaustion and tell yourself those are the moments that make your own life exemplary — they are what make it stand out. They are what in many ways will define your service. You’ll tell the stories of those hard times for decades afterwards. Make them count and be the hero of your own story.”

But even Navy SEALs like to have a good time, and Fru is quick to point out that, while exhaustion and stress are par for the course, it’s still probably one of the coolest jobs on the planet.

“Most people are aware of the camaraderie, the high-speed equipment/gear, the missions/operations, and all of that. They may not be aware that SEALs get paid to work out every single day, to dive and parachute, and to generally do fun stuff as part of the job. There are some sucky parts too, but for the most part, SEALs are paid to do stuff they love to do.”

Eventually, Fru left the SEALs to go to work for the CIA. While these two jobs may complement one another, being a SEAL didn’t guarantee him a spot in America’s most secretive intelligence service. Just like earning his SEAL Trident, Frumentarius had to start from scratch and prove he could hang in the very different world (and culture) that is The Agency. As Fru is the first to tell you, even SEALs can’t rest on their laurels.

“I had an academic background in international affairs that made it an appealing move for me. After getting to the Agency, I then tried to remember that I was in a different culture than the SEALs.

Some things I brought over with me, in terms of attitude and drive, but other things I had to leave behind (most of the ‘military’ culture). I ultimately made the transition successfully by working as hard as I could to be an effective CIA officer, knowing that my time in the SEALs was not something I could rest on. I had to earn my way at the CIA like everyone else.”

I asked Fru what his best tips are for current service members that want to pursue a career in an elite intelligence outfit like the CIA.

“Get a degree in a foreign language, economics, chem/bio/nuke, or international affairs/politics. If you can be proficient in a hard language (Chinese, Russian, Arabic, etc), even better.”

Just like being in the SEALs, working for the CIA has its benefits. For Fru, some of the coolest parts of serving in that capacity was getting to see the big picture, and playing a role in how it unfolded. Even so, a job with unique benefits also comes with unique challenges.

“CIA officers have to be choosy in their chosen targets of collection because CIA officers are supposed to acquire intelligence unobtainable through all other means. That’s the real challenge.”

Fru has since left the CIA behind as well, opting to switch to a different sort of service life that allows him to maintain a more regular lifestyle: that of a professional firefighter. Just like his previous gigs, saving lives and putting out fires can be extremely physically taxing. So I wanted to know how Fru had managed to stay so fit, active, and injury-free throughout all of his various roles.

“A commitment to self-care — physically, mentally, emotionally, health-wise — is paramount. You have to commit to eating somewhat healthy, taking care of your body through aerobic exercise, weight training, and stretching, and taking care of your emotional/psychological needs. That means finding something healthy that works as an outlet for you (shooting, slinging weights, running, reading, playing guitar, painting, whatever). You have to keep yourself on an even keel as best as you can because all of those jobs have immense stresses. They’ll occasionally overwhelm you, and you have to just reset yourself and continue to carry on.”