The Art of Cyberwar, Part V | Energy | The Use of Force

the art of cyberwar part V energy and the use of force. matt shannon cloud security.

The principles:
In all fighting, the direct method may be used for joining battle, but indirect methods will be needed in order to secure victory.

Indirect tactics, efficiently applied, are inexhaustible as Heaven and Earth, unending as the flow of rivers and streams; like the sun and moon, they end only to begin anew; like the four seasons, they pass away to return once more.

The Power of Controlled Motion

Sun Tzu’s fifth chapter deals with energy, not as brute strength, but as direct application of force.

He warned that a commander must know when to cultivate and store power and when to release it. Misapplied use of Energy burns itself out. However, when energy is focused, it bends the world to its will.

It’s an idea that translates effortlessly to today’s digital battlefield. Nations, like networks, often fail not because of a lack of capability, but because of a lack of control.

True mastery isn’t in how much force you can deploy. It’s in knowing how little you need to. It’s akin to the idea that, sure, you can kill a fly with a hammer, but is it the most effective tool at your disposal?

The Cost of Unchecked Energy

American Diplomatic and Military History is full of examples of lawmakers mistaking our capacity for clarity.

In Korea, overwhelming U.S. power pushed back North Korean forces, only to overextend toward China’s border and trigger an entirely new front. And thus, we have burdened ourselves with maintaining the “38th parallel” ever since.

In Vietnam, energy became inertia, force applied endlessly without definition, draining political and moral capital alike. If only the “peacemakers” at the Treaty of Versailles had let Ho Chi Minh deliver his speech on the Rights of Man, perhaps there would have been no quagmire in Southeast Asia to begin with. A guerrilla war that would take nearly 60,000 American lives and lead to what became known as the “Vietnam Syndrome.”

In Iraq, “shock and awe” demonstrated that a singular “tactical victory” can be swift, while a strategic victory remains elusive. Notwithstanding the entire list of false pretenses that led to the invasion of Iraq to begin with.

Each conflict began with a belief in momentum and ended with war fatigue. Demonstrating once again, force without direction always collapses under its own weight.

The lesson isn’t that force is wrong; it’s that force, when misapplied and unguided, becomes self-consuming. Power is not infinite. Neither is attention, money, or public trust.

The Cyber Equivalent: Sprawl and Burnout

Organizations repeat these same mistakes in digital form.

A breach occurs, and the reflex is to rush to acquire new tools, policies, and budgets, thereby triggering a cyberwar “surge.”

New dashboards, new alert monitoring, and new vendors lead to a surge in activity, while clarity plummets.

This is cyber energy without strategy, effort disconnected from insight.

As Sun Tzu also said: Amid the turmoil and tumult of battle, there may be seeming disorder and yet no real disorder at all; amid confusion and chaos, your array may be without head or tail, yet it will be proof against defeat.

Teams exhaust themselves chasing incidents instead of patterns. Leaders demand constant escalation, not realizing that perpetual crisis is its own vulnerability.

The result mirrors the national trap: motion is mistaken for genuine progress. The ability to endure is mistaken for endurance.

Energy as Rhythm, Not Frenzy

Sun Tzu described two forms of force:

Normal energy — the steady discipline that sustains the fight.
Extraordinary energy — the precise, unexpected burst that wins it.

In cybersecurity, the equivalent is security posture and precision in the application of policies.

Normal energy is the quiet work of patching, monitoring, and awareness training. Extraordinary energy is the calm, swift, and accurate incident response that turns chaos into closure.

Both are needed. But one cannot exist without the other. A team that never rests has no energy left to strike when it matters most.

It’s the same in martial arts.

In Wing Chun:
Normal energy = quality structure and energy sensitivity.
Extraordinary energy = the skill to deliver a singular, intercepting strike that ends the exchange.

Muay Thai:
Normal energy = footwork, guard, pacing.
Extraordinary energy = the slashing elbow, a stabbing teep, or perfectly placed knee.

BJJ:
Normal training energy = position, pressure, framing.
Extraordinary training energy = the ability to feel a submission triggered by feeling the opponent’s mistake. Or in Mandarin it’s an old idea called Wu Wei, or effortless action. Meaning, I don’t present the opportunity to attack; the enemy presents it to me, like water finding a leak in the dam.

A Security Team that never rests has no energy left for anything extraordinary.

Good CISOs, like good generals, good fighters, and good grapplers, understand rhythm. They know when to conserve strength so that action, when it comes, is clean and effective.

As Master Tzu also knew, “When he utilises combined energy, his fighting men become as it were like unto rolling logs or stones.” Leading to, … “the energy developed by good fighting men is as the momentum of a round stone rolled down a mountain thousands of feet in height. So important is the subject of energy.”

Diplomacy and the Misuse of Force

In diplomacy, the same physics apply. The U.S. has often wielded immense power but uneven patience.

Moments like the Marshall Plan and the Cuban Missile Crisis demonstrated the value of precision, employing limited force, clear objectives, and a proportional response.

But elsewhere, the misapplication of force became diplomatic impotence on full display. Prolonged occupations and open-ended interventions constantly drain strategic reserves of will and trust.

Every drone strike, every unconstitutional data collection program, every new cyber warfare doctrine carries a similar risk: that power’s convenience will overshadow its consequence.

The Taoist counterpoint from Lao Tzu still resonates to this day:

“He who knows when to stop never finds himself in trouble.”

Knowing when not to act is the highest use of force. It’s the difference between control and compulsion.

The Lesson for Cyber Strategy

A strong digital defense isn’t constant action, it’s intelligent action.

Practical translation:

Automate the repeatable.
Escalate only with context.
Protect attention as aggressively as data.
Reserve extraordinary effort for extraordinary situations.

Energy mismanaged becomes sprawl. Energy focused becomes resilience.

It’s never the size of the arsenal. It’s the precision of the response.

Momentum and the Myth of Constant Action

Modern life rewards constant motion, refresh, respond, and reply.
In cybersecurity and foreign policy alike, stillness feels dangerous to the untrained mind.

But strategy lives in the pause between movements. Quality fighting skills are always more effective when you can strike on the half-beat, a fundamental separator on the mats, and on digital and physical battlefields.

Force has a short half-life. When it’s used endlessly, it decays quickly and fades into the ether. When it’s reserved for the right moment, it changes everything.

A breach contained quietly is often a bigger victory than a public takedown.
A crisis de-escalated without violence often preserves more stability than any show of strength.

Knowing When to “Flow With the Go”

As one of the greatest living legends in Brazilian Jiu-Jitsu, Rickson Gracie once said, “In Jiu Jitsu we flow with the go.”

Meaning:

don’t fight force with tension
stay aware but not trapped by focus
stay smooth and adaptive
flow with the opponent’s energy
let well-trained instinct and structure guide you

That metaphor fits the digital era perfectly. The best blue or purple teamers, like the best leaders, don’t fight the current; they learn to read it and swim with it, not against it.

Lao Tzu would say that “the soft overcomes the hard,” not through weakness but adaptability. Force channeled through awareness is stronger than force spent in anger.

In warfare and cybersecurity alike, energy is a currency. Spend it recklessly and you’ll be empty when it matters. Spend it wisely and you’ll be leading on the battlefield.

Final Reflection

Knowing how to use force is knowing its limits.
Sun Tzu and Lao Tzu shared the same truth from opposite angles:
Power must be balanced by patience.
Energy must be stored as much as it is spent.

History punishes those who forget this. So does network and security architecture.

The art isn’t in using force; it’s in knowing when the situation calls for little, none, or overwhelming force.

That’s not mysticism. That’s strategic maintenance. And it’s as accurate in security architecture as it is on the battlefield.

All of these lessons point us directly back to our opening principles: “In all fighting, the direct method may be used for joining battle, but indirect methods will be needed to secure victory.” And, “Indirect tactics, efficiently applied, are inexhaustible as Heaven and Earth, unending as the flow of rivers and streams; like the sun and moon, they end only to begin anew; like the four seasons, they pass away to return once more.

The wise strategist learns to move the same way.

Fuel to Perform: The Athlete’s Edge in Everyday Eating

If you show up on the mats, under the barbell, or work hard to refine your gymnastic skills with any kind of serious intent, you’re not just training. You’re preparing and refining, often asking your body to do more than the day before. In our world, what you eat becomes the difference between a “good session” and a “great session,” and between strategic recovery and systemic breakdown. It’s the small details that separate showing up from showing out!

Let’s skip the noise and get tactical: how do semi-competitive athletes or serious recreational competitors fuel performance when life’s messy—work, travel, kids, and tired mornings? Let’s make it real.

The Big Picture

Research shows nutrient timing matters, especially around workouts. The ISSN says, “Purposeful ingestion of nutrients at various times throughout the day” (source) supports strength, power, body composition, and performance.

But for your average serious athlete? The “anabolic window” isn’t a specific, narrow window where you must cram in a meal. That “window” is basically as wide as a garage door. You don’t need perfect timing; it’s about being prepared at the right time.

Three Fuel Strategies That Work

1. Pre-training Anchor Meal
Eat something 60-90 minutes before your session: a moderate amount of carbs, lean protein, and a lighter amount of fat. Example: oatmeal with banana + a scoop of whey or Greek yogurt. Why? You’re topping off glycogen and priming your engine. If you train early and can’t eat, choose a liquid option: an easy-to-digest protein and carb-balanced smoothie.

2. In Training Mini Feeding (When It’s Longer or More Intense)
If your session lasts more than 60 minutes or you’re doing back-to-back days, plan a quick carb hit mid-session (30–60g) and hydrate thoroughly. Why? To prevent an energy crash during your training and help protect your neurologic control.

3. Post Training Recovery Meal
Hit carbs + protein within 1–2 hours after intense work. Aim for a carb-to-protein ratio of roughly 3:1 to 4:1. Why? To replenish muscle glycogen, repair muscle, and prepare for your next session. Example: 4-6oz chicken breast, 1/2 sweet potato, 1 cup of roasted veggies drizzled with garlic-infused olive oil + 1 banana + 1 tbsp peanut butter.

How to adjust for workload (without going neurotic)

• Light day/skill day: Reduce carbs by ~20–30% and keep protein moderate.
• Heavy day/max effort session: Increase carbs by 10–20%, keep protein steady.
• Rest day: Keep protein consistent, reduce carbs/fats based on hunger, not fear.

You don’t need daily macro spreadsheets. Just know your baseline, use a fuel strategy, and build awareness. This gets easier each week and with every rep.

Notes from the Field

I’ve watched CrossFit athletes and tactical team members burn themselves out because they consistently skipped their pre-session carbs or failed to track and meet their protein intake for 2 or 3 consecutive days. When your training really matters, you have to treat eating like it’s a part-time job. I’ve run a meal prep business, coached fighters, been a fighter, and lived and trained overseas. I know that life because I’ve lived and breathed it for years. Fueling with purpose is fundamental.

Super Simple Action Steps You Can Take This Week

Pick one heavy training day and one rest/light day. Write down your usual food. For the heavy day, increase pre- and post-training carbs. On a rest day, maintain a steady protein intake and reduce carbohydrates by approximately 20%. Have a pre-workout anchor meal 60 minutes before a session. Note your energy, focus, and performance.

Log your post-training recovery meal within 2 hours after a session—get your carb and protein hit. Track how you feel the next day.

The key takeaways: Fuel consistently, match carbs to your workload, prioritize recovery, and make eating part of your training routine.

Train. Eat. Recover. Repeat.

If you’re training to lead from the front, fuel like someone already ahead of the pack.

The Art of Cyberwar | Part IV | Tactical Dispositions

the art of cyberwar - tactical dispositions. matt shannon cloud security.

The Principles:
“The good fighters of old first put themselves beyond the possibility of defeat, and then waited for an opportunity of defeating the enemy.”

“Thus it is that in war the victorious strategist only seeks battle after the victory has been secured, whereas he who is destined to be defeated, first fights, and afterwards looks for victory.” —Sun Tzu

Every data breach, foreign conflict, and policy error typically originates from an action taken without adequate prior positioning.

There is a common tendency to conflate activity with progress. Sun Tzu recognized that true invincibility is rooted in defense, while the opportunity for victory depends on the adversary.

In contemporary terms, this concept is referred to as defensive posture: the disciplined practice of preparation prior to visibility.

Defensive Positions

Effective cybersecurity teams secure their positions well in advance of any actual test. They maintain comprehensive awareness of data locations, access privileges, and the criticality of various systems. Such teams implement patches discreetly, monitor systems consistently, and design infrastructures to recover from failures rather than assuming failures will not occur.

That’s tactical disposition:

Enforcing least privilege to build resilience.
Applying timely patching to keep critical systems protected.
Building backups as integrated mechanisms for redundancy and recovery.
Running tabletop exercises to rehearse scenarios that organizations hope never occur.

This often-invisible work may appear inconsequential until it proves essential in critical moments.

When Nations Forget the Same Lesson

Historical evidence indicates that both nations and organizations seldom pause sufficiently to engage in strategic reflection.

Nations often amass extensive arsenals, initiate large-scale programs, and extend supply lines to project strength. However, when strength is dispersed excessively, it transforms into fragility, a phenomenon known as overreach. Overreach fundamentally undermines resilience.

The United States has frequently responded to perceived threats with disproportionate measures, conflating activity with effective strategy and reallocating resources without a long-term perspective. Engagements in wars and alliances often occur more rapidly than preparations for their potential consequences.

The consequences include wasted resources, public fatigue, and strategic exhaustion. All of which contribute to diminished geopolitical and geostrategic self-awareness.

According to Sun Tzu, achieving invincibility does not involve amassing weapons, engaging in unnecessary interventions, or imposing ineffective sanctions. Instead, it requires constructing economic, digital, and diplomatic systems capable of absorbing shocks while maintaining integrity. A resilient nation need not swing at every shadow.

Resource Stewardship

Cybersecurity is frequently perceived as a process of continual escalation, characterized by the addition of more tools, dashboards, and alerts.

However, each new platform introduces additional complexity, which in turn creates new potential attack surfaces.

Effective security practices may require declining adoption of the latest technologies and decommissioning unnecessary systems to simplify complex environments.

As Bruce Lee once said “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

Simplifying operations enables organizations to concentrate on mastering essential tools, particularly when resources are limited. The principles of simplicity, directness, and economy of motion are fundamental to effective practice.

Our government should also learn to exercise the same restraint. Faithful stewardship isn’t constant investment in everything; it’s a deliberate focus on what matters most.

This approach exemplifies strategic minimalism, which emphasizes the optimal utilization of public resources and, ultimately, enriches us all by conserving precious and limited resources.

Similarly, as America’s original Foreign Policy was initially articulated by John Quincy Adams on July 4th, 1821:

[America]…goes not abroad, in search of monsters to destroy. She is the well-wisher to the freedom and independence of all.

She is the champion and vindicator only of her own.

She will commend the general cause by the countenance of her voice, and the benignant sympathy of her example.

She well knows that by once enlisting under other banners than her own, were they even the banners of foreign independence,

She would involve herself beyond the power of extrication, in all the wars of interest and intrigue, of individual avarice, envy, and ambition, which assume the colors and usurp the standard of freedom.

The fundamental maxims of her policy would insensibly change from liberty to force…
She might become the dictatress of the world. She would be no longer the ruler of her own spirit…

[America’s] glory is not dominion, but liberty. Her march is the march of the mind. She has a spear and a shield: but the motto upon her shield is, Freedom, Independence, Peace. This has been her Declaration: this has been, as far as her necessary intercourse with the rest of mankind would permit, her practice.

This practical wisdom may appear boring. However, organizations and governments alike must identify their assets, maintain them, and protect only what can be effectively defended. Continuous review, revision, and updates are fundamental.

The Cost of Perpetual Readiness

Sun Tzu cautioned that armies maintained in the field for extended periods deplete their own strength. Contemporary parallels include budgets exhausted by perpetual emergencies and professionals experiencing burnout due to continuous false positives.

The solution lies in cultivating a well-developed security posture rather than succumbing to ongoing panic and overreaction.

Organizations should prepare comprehensively, rest intentionally, and engage only when strategically necessary.

This sequence, prioritizing defense before offense and clarity before action, establishes the resilience that many organizations seek.

Learning From Tactical Blindness

Security breaches frequently result from overlooked fundamentals, such as unpatched systems, insufficiently trained users, and unreviewed alerts.

Similarly, the escalation of wars or crises is often attributable to unexamined assumptions.
Both scenarios arise from neglecting the primary principle of tactical disposition: understanding one’s position before determining a course of action.

Modern Application

In cybersecurity: organizations should implement defense-in-depth strategies, automate routine checks, and prioritize cultivating awareness rather than fear. Emphasizing culture over blame.
In governance: it is essential to align objectives with available capacity, critically assess the true cost of each commitment, and recognize that restraint can be the most strategic option.

This parallel represents a recurring pattern rather than a mere metaphor.

Practitioner’s Questions To Ask Yourself:

Am I defending by hope instead of design?
Which tools add noise without adding clarity?
What assumptions have gone unchallenged for too long?
Where has “doing more” replaced “preparing better”?

Final Reflection

While invincibility is not the explicit objective, it is often the understated result of an effective security architecture. Complete protection cannot be guaranteed. However, it can be achieved through patience and persistence. Although this approach may lack glamour, in the ongoing struggle to maintain tactical disposition, it remains essential.

Sun Tzu’s good fighter was never reckless, never idle. He shaped his defenses so well that the enemy’s attacks lost meaning.

Nations and security architects should adopt similar practices. Consistently apply the principles of tactical disposition, exercise prudent stewardship of public resources, and cultivate strength, resilience, and wisdom.

The objective is not to engage in conflict frequently, but to do so only when absolutely necessary. Making it essential to fully understand and apply this story’s principles:

“The good fighters of old first put themselves beyond the possibility of defeat, and then waited for an opportunity of defeating the enemy.”

Hard Truths, Not Hashtags: 5 Nutrition Myths That Won’t Die

When you’ve trained on the mats, coached clients through cleans, kettlebell swings, and meal prep execution, and watched everyday athletes chase their performance goals, you start to see the myths vs reality.

The claims that sound sexy.

Some strategies seem fresh and innovative.

And there are promises that seem too good to be true and usually are.

Here are five of the most persistent nutrition myths that still persist in fitness culture to this day. These myths can hold back your progress, make your habits harder, and limit your performance.

Let’s put these myths to rest.

Myth 1: Carbs Make You Fat, So Avoid Them
The belief that carbohydrates are always “bad” is one of the oldest myths in fitness. Over time, people started to think of “carbs” as just donuts and soda, forgetting that fruits, vegetables, rice, and oats are also carbohydrates.

Carbohydrates are your body’s preferred fuel source for high-intensity movement. In sprinting, lifting, grappling, and EMOMs. When you cut carbs too aggressively, especially around training, you’re cutting the fuel that keeps the engine running and ready for its highest performance.

Of course, someone who doesn’t move much and eats 400 grams of sugary carbs every day will gain fat. But if you’re an athlete training 4 to 6 times a week and still avoiding fruit, you’re likely to struggle with recovery, mental clarity, and performance.

Carbs are not the problem. The real issues are poor timing, portion sizes, and choosing the wrong sources. It’s important to know the difference.

Myth 2: More Protein Equals More Muscle
It’s easy to think of protein as a magic solution for building muscle. But the idea that you can just drink more shakes and automatically grow isn’t true. Your body can only use a certain amount of protein at a time, and anything extra just adds calories.

If your training lacks volume, intensity, or progression, no amount of protein will magically build muscle. If your sleep is poor, your recovery window is compromised. And if your stress is off the charts, you’ll break down more than you build.

Think of protein as a critical piece of the puzzle, but not the only one. Focus on consistent daily intake (spread across meals), quality sources (whole food > processed powders), and real recovery habits. You don’t get stronger just by eating. You get stronger by absorbing nutrients after solid training and real rest.

Myth 3: Fat Slows You Down, Avoid It
Fat was blamed during the low-fat trends of the 1980s and 1990s, and some people still avoid it. Even now, many choose “fat-free” salad dressing and worry that eating an avocado will hurt their progress.

The truth is, healthy fats are needed for hormone production, joint health, cell repair, and brain function. Athletes who avoid fat for too long often have trouble sleeping, joint pain, low libido, or hormone problems.

You don’t have to add butter to your coffee or eat only bacon to benefit from fat. But if you’re training hard and still eating like it’s the 1990s, you’re missing out on better performance.

Balance your macronutrients to build a strong foundation.

Myth 4: You Shouldn’t Eat After 7 PM
This one sticks around like gym chalk on a black shirt. The belief is: eating late = fat gain. But what the science actually says is this: calorie balance, nutrient timing, and daily movement matter far more than the clock.

If you train in the evening, work a night shift, or just eat dinner late, you’re not hurting your progress. It’s your routine. The real problem is eating junk food late at night, snacking without thinking, stress-eating, or skipping meals earlier.

For athletes, skipping a meal after training just because it’s late can lead to poor recovery and insufficient sleep. Your body doesn’t track time; it just needs the right fuel.

Myth 5: Supplements Replace Meals
Supplements have become a billion-dollar industry promising shortcuts. But the truth? They’re called supplements for a reason. They supplement a well-rounded diet. They don’t replace one.

If your diet isn’t steady, you don’t drink enough water, and your sleep is poor, no supplement will fix your performance.

Whey protein is fine when you’re on the go. Electrolytes help when training volume is high. But if you’re leaning on powders, bars, or mystery potions more than you’re eating real food? You’re missing the point.

Eating real food leads to real results. Supplements are optional, but hard work, recovery, and whole foods are essential.

Bonus Myth That Needs to Be Busted Once and For All

You Need BCAAs to Build Muscle and Recover
Branched-chain amino acids (BCAAs) have been marketed like magic, drink this neon liquid, build more muscle, recover faster, dominate your workouts. But if you’re eating enough complete protein daily (think eggs, meat, fish, dairy, or quality whey), you’re already getting all the BCAAs your body needs.

The truth is, BCAAs are only three out of nine essential amino acids, and they don’t work alone. Building and repairing muscle needs all of them. Taking BCAAs instead of full protein is like bringing only a few bricks to a construction site and expecting to build a whole building.

This myth sticks around because supplement companies make a lot of money from BCAAs. They’re cheap to produce, easy to flavor, and simple to market to people who want quick fixes or think more is always better. Unless you train for hours without eating or have a very low protein diet, BCAAs aren’t necessary.

The bottom line: If you get enough protein each day, you don’t need BCAAs. Save your money and enjoy a good meal instead.

Why This Actually Matters
I’ve been in boardrooms, meal prep kitchens, and war rooms. I’ve been a fighter and sat across from fighters who measure life in rounds, and clients who measure progress in PRs.

The pattern is always the same:
Myths confuse, limit, and delay growth. But once you break your nutrition down into simple truths, reality & function over fad, you become harder to fool, harder to distract, harder to derail.

Field Notes: Your Mission This Week
• Pick one myth above you’re still believing. Write it down. Then spend 10 minutes challenging it with real information.
• Swap one habit: Still avoiding carbs around workouts? Try a simple “safe” carb on a heavy day. Watch how recovery and hunger change.
• Track one metric: Not the scale. Maybe energy, sleep, or workout quality. Let that be your barometer, not guilt.
• Talk it out: Share one busted myth with someone—client, teammate, or partner. Watch the shift when you trade confusion for clarity.

Nutrition is more than just eating. It’s about being ready for training, workouts, and daily life with the right fuel to help you succeed, not hold you back.

Security Without Pessimism: Shadow IT – When Convenience Becomes a Security Risk

The Shortcut That Became the Standard

We’ve all done it.

You’re trying to get something simple done, but the company’s “official” tool takes six steps and two approvals just to open a project. So, you find a better one, quicker, cleaner, easier.

Maybe it’s a shared Google Sheet, a new messaging app, or some AI productivity tool that actually works. It saves you time, gets results, and honestly, no one seems to mind.

That is, until someone finally notices.

That’s Shadow IT, the silent, well-intentioned workaround that slowly turns into a security liability.

The issue isn’t carelessness; it’s the drive for efficiency.

The Anatomy of Shadow IT and How It Slips Through

Shadow IT doesn’t begin as an act of rebellion. It starts as a way to get things done.

Teams feel pressure, tools are slow, and company processes can’t keep up. So, someone tries a new tool that bends the rules, just for this one time.

That quick fix gets shared with others and soon becomes the usual way of doing this.

Before long, company data is moving through several tools that no one has officially approved:

Free cloud drives with no encryption.
Personal accounts are used for client data.
Messaging platforms without audit trails.
Chrome extensions quietly sync user info to external servers.

It’s not done out of malice; it’s just human nature. People pick what helps them get the job done. But each time we choose convenience over control, we lose sight of what’s happening.

Why Good People Go Rogue

Most shadow IT isn’t about breaking rules. It’s about finding better ways to work.

People want to do their jobs well. When approved systems slow them down, they look for alternatives. This creativity isn’t careless, but it can still be risky.

Most people don’t focus on compliance when facing a tight deadline. They focus on getting results.

Here’s the problem: attackers know this. They rely on busy teams taking shortcuts, creating unmonitored accounts, or storing data in places that go unnoticed.

Shadow IT doesn’t look like rule-breaking. It looks like taking initiative.

When Visibility Vanishes

Each unapproved app creates another potential risk.

Security teams can’t track data, fix vulnerabilities, or control access. Soon, they may not even know what needs protection.

If something goes wrong, you can’t protect what you can’t see. A hacked third-party app or a compromised account can quietly put the whole system at risk.

Shadow IT isn’t a single big mistake. It’s many small, hidden problems. By the time someone notices, it’s often too late to trace the cause.

Balance Control with Capability

The solution isn’t to make things stricter. It’s to make official tools easier to use.

Security should support people in their actual work, not just follow what policy says.

Here’s what helps:

Simplify the approved stack. If it’s painful to use, it’s already compromised.
Create a “request to innovate” process. Let employees suggest tools safely.
Shadow IT discovery audits. Not witch hunts — open conversations.
Default to transparency. Make it normal to say, “I’m testing this app” without fear.

The aim is partnership, not strict control. If security punishes creativity, people will just hide what they’re doing. Problems will still find a way through.

Building Trust Around Tools

You can’t get rid of Shadow IT by being strict. The only way is to build trust instead of secrecy.

If people think speaking up will get them in trouble, they’ll stay silent. But if they see it as a chance to work together, you’ll know what’s really happening.

The best workplaces see curiosity as a strength, not a risk. Security and innovation aren’t enemies; they work together toward the same goal.

Final Thought

Shadow IT isn’t caused by bad people. It happens when good intentions don’t fit with strict systems. For security to keep up with creativity, it needs to act as a guide, not just a gatekeeper.

That’s not being pessimistic. That’s reality and an opportunity to get better, together.

The Art of Cyberwar | Part III | Attack by Stratagem

The principle:
If you know the enemy and know yourself, you need not fear the result of a hundred battles. Sun Tzu – Chapter III

Strategy vs. Stratagem

A strategy is designed for longevity, while a stratagem addresses immediate challenges. Strategy anticipates years ahead to foster resilience. Stratagem focuses on the next breach, exploit, or distraction.

Within cybersecurity, strategy encompasses architectural design, layered controls, validated incident response plans, and a culture prepared to act decisively during crises. Stratagem represents the attacker’s tools, such as persuasive emails, covert code injections, or precisely timed physical penetration tests.

Both approaches are powerful, yet each possesses inherent limitations.

The Modern Battlefield: Fluid and Fractured

The threat landscape evolves continuously. Traditional boundaries are replaced by cloud environments, API vulnerabilities, and interconnected third-party networks. Security architects must prioritize adaptability and fluidity over static defenses to effectively mitigate risks.

Zero Trust principles, continuous validation, and integrated security practices throughout the development lifecycle enable proactive identification and mitigation of vulnerabilities prior to production deployment. In an environment where compromise is presumed and rapid response is critical, these measures are indispensable.

Effective defenders adopt a proactive stance. They anticipate adversary actions, analyze behavioral patterns, and design systems to adapt under attack rather than fail.

Attack by Stratagem: The Psychology of Exploitation

Major breaches often originate through psychological manipulation rather than technical flaws. Techniques such as phishing, vishing, and deepfakes exploit cognitive vulnerabilities to diminish user awareness. This approach mirrors historical propaganda methods, where controlling perception leads to controlling behavior.

While governments previously leveraged headlines and radio broadcasts, contemporary attackers exploit digital interfaces such as login pages and hyperlinks. Both strategies depend on user fatigue, habitual behavior, and misplaced trust. If users believe a fraudulent login page is legitimate, they inadvertently compromise security.

Similarly, if citizens equate fear with patriotism, they may relinquish critical judgment in favor of perceived safety. As Ben Franklin observed, individuals who prioritize temporary safety over essential liberty may ultimately forfeit both: “Those who would give up essential Liberty, to purchase a little temporary Safety, deserve neither Liberty nor Safety.“

This tactic operates effectively across a spectrum, from individual email inboxes to broader ideological movements.

The Architecture of Awareness

A resilient security architecture reflects the characteristics of an aware and vigilant mindset.

Network segmentation limits the blast radius. Application hardening predicts misuse before it happens.

Firewalls and Security Information and Event Management (SIEM) systems provide the critical, irreplaceable resource of time.

Knowing your environment is knowing yourself.

Without a thorough understanding of all dependencies, exposures, and behavioral patterns, it is impossible to detect significant changes or anomalies. The same principle applies at the national level: when societies cease to critically evaluate their narratives, division and deception proliferate with ease.

Propaganda Built Into the Code

James Montgomery Flagg, I Want You for U.S. Army, 1917, collection of Chip and Carrie Robertson, photo by Robert Wedemeyer — James Montgomery Flagg, *I Want You for U.S. Army*, 1917, collection of Chip and Carrie Robertson, photo by Robert Wedemeyer

From Woodrow Wilson’s Committee on Public Information to the televised theater of Desert Storm, America learned how framing shapes belief.

Attackers apply similar principles, constructing their deceptive tactics by exploiting established trust.

Deceptive login pages replicate corporate portals, ransomware communications adopt professional language, and deepfakes are crafted to appear and sound authentic.

The primary threat is not the attack itself, but the absence of awareness regarding potential dangers. Stratagem prevails when critical scrutiny is abandoned.

Reverse Engineering the Present

Post-incident analyses consistently reveal that warning signals were present before breaches. Although alerts, logs, and telemetry data were available, they did not translate into actionable understanding.

Visibility does not equate to genuine situational awareness.

Historical events reinforce this observation.

The United States has engaged in conflicts based on incomplete or inaccurate information, often mistaking perception for certainty.

In both cybersecurity and geopolitics, failure frequently results from conflating raw data with meaningful insight.

Understanding adversaries requires effective intelligence gathering, including threat hunting, reconnaissance, and red-team exercises.

Self-awareness in cybersecurity necessitates discipline, such as maintaining asset visibility, ensuring policy integrity, and sustaining composure during operations.

A deficiency in either area enables adversarial stratagems to succeed.

The Quiet Defense

The most robust networks, analogous to resilient individuals, operate discreetly.
They do not engage in ostentatious displays; instead, they maintain a constant state of preparedness.

Their resilience is embedded within their structural design rather than expressed through rhetoric.

Authentic resilience does not stem from more active dashboards or faster technical tools. Resilience is rooted in organizational culture, situational awareness, and a humble approach. It is defined by the ability to learn, adapt, and respond more rapidly than emerging threats.

Cybersecurity, akin to statecraft, is a continuous endeavor to prevent breaches. Success is achieved not by engaging in every conflict, but by anticipating and neutralizing threats before they materialize, thereby securing victory without ever having to fight. Bringing us full circle back to understanding the fundamental nature of the original principle: If you know the enemy and know yourself, you need not fear the result of a hundred battles.

Top 1%…at something

Grammarly sent me a little “you might have a problem” email earlier this week.

Apparently, I’ve written over 900,000 words in the last five weeks. They claim it’s more than 99% of users, with more unique words than 99% of them too. I don’t know how that’s true, but I definitely have been writing a lot lately. I had no idea it was even close to that much.

It’s both kind of cool and kind of hilarious. Why? Because it wasn’t part of a strategy, a streak, or even a goal. It just came from putting in the writing reps. One sentence, one section, and one page at a time.

I’d love to say it’s all poetry and brilliance. But it’s hardly that. It’s been mostly retelling of long hours coaching, martial and security strategies and the kind of sentences that get rewritten three or four times before they sound right.

Still, I’ll take it.

Some of it’s for the book. Some of its old stories I’m finally writing down. Some of it’s heart-wrenching, some of it’s about training, traveling, coaching, fighting, or just trying to make sense of the thoughts that appear between deadlifts, dog walks, deep in the mountains or just walking into the office.

It reminded me of something George Washington once said:

“To be prepared for war is one of the most effective means of preserving peace.”

Sometimes the work is the preparation. And sometimes the work is the peace. Not trying to be prolific, just consistent.

Keeping the standard high, even when no one’s watching.

So, here’s to showing up, stringing some stories together, and hoping at least a few of them land where they’re supposed to.

Now, back to work.

No More Macro Mayhem: How to Hit Your Numbers Without Losing Your Mind

After years of lifting, training, and meeting real-life performance demands, you realize your nutrition plan shouldn’t feel like another workout. But for many people, it turns into a tracking obsession, a spreadsheet habit, or a source of stress or anxiety every time you eat.

Let’s change that.

Why macros matter, but not how you think.

Macronutrients (protein, carbs, and fats) are the foundation of performance. They help your muscles rebuild, maintain hormonal balance, and support the overall recovery process. But knowing about them doesn’t mean you have to let them control you.

As the saying goes, precision doesn’t mean perfection. It means having a system. If you want to train hard and stay healthy for years, your nutrition shouldn’t wear you out mentally. It should feel natural, not like a burden.

Three Rules to Keep It Simple and Consistent

In the Beginning, Pick Your Baseline and Repeat It
Select one meal, either breakfast or lunch, that aligns with your nutrition goals and fits your daily routine. Use the same amount of protein, carbohydrates, and fat each time. If keeping it simple helps, don’t worry about making it exciting. Simple meals build structure, and structure leads to consistency.

This meal becomes your anchor, helping you stay on track. After week one, you can start making small changes to keep your meals interesting while still keeping things simple.
When Portioning, Simply Use Visual Portion Anchors
Instead of chasing macros with a food scale, use your hands as portion tools:
- Protein = palm of your hand
- Carbs = cupped hand
- Fats = thumb or small handful
  
  This method works for everyone from tactical athletes to Olympic weightlifters and CrossFit competitors. It’s not about being exact with every number. It’s about enjoying your food and reaching your goals by being consistent and making steady progress each day.
Make Tweaks with Purpose, Not Panic
Most people make changes too soon out of worry. Try not to do that. If your training feels off or you’re hungrier than usual outside of workout times, make minor adjustments instead: add +5% protein. +10% carbs. Be sure you’re consuming the bulk of your carbs around your training window.

Here’s a bonus tip: Start by keeping notes. Each week, look back, notice any patterns, and make changes with confidence. Being consistent and clear is better than chasing new trends or getting distracted by outside opinions.

What Gets In the Way

Let’s be honest: people don’t miss their macros because they’re lazy. It happens because life gets busy, maybe you didn’t sleep well, your kids are sick, your workout got delayed, or work meetings piled up.

That’s why I follow a simple rule: plan your meals for the life you really have, not the one you wish you could organize. If your plan falls apart when things get unpredictable, it needs to be stronger. Don’t stress—just adapt and keep going.

That’s where coaching and real-world experience make the difference.

The Coach’s Corner

I’ve seen this happen with everyone I’ve coached—military members, athletes, and in my own nutrition journey, even while running a Paleo meal prep business. I always try to share these ideas and show people how to cook good food that supports real performance. The athletes who succeed over time don’t eat perfectly; they eat well and stay consistent. They build habits, rely on routines, and make their food work for them.

This Week’s Action Plan

Anchor a meal: Pick one go-to meal that hits your macros and repeat it 4–5 days this week.
Use your hands: Apply the visual anchor method to every other meal.
Track with context: Pick one training day and one rest day to log. How did you feel? What did you eat? Did it support recovery?
If necessary, adjust just one thing next week based on performance, energy, or hunger cues.

Final Word

This is about fueling your performance without burning out. Your training needs clarity, and your life needs structure. Eating well and hitting your macros shouldn’t feel like a burden. It can be the steady, powerful engine that keeps everything running smoothly in the background.

Try these strategies and let your nutrition support your best work, both in the gym and in your daily life.

Security Without Pessimism: Why “Just One Click” Can Still Break Everything

The Myth of the Harmless Click
It’s late on a Friday afternoon. You’ve taken back-to-back phone calls, your inbox is overflowing, and your caffeine is slowly but surely fading. Then comes one last email. It’s something from HR about a new hire policy update.

You click, skim, and move on.

Five minutes later, that “harmless” click starts a slow-motion domino fall. Credentials harvested, tokens stolen, access expanding, all before you’ve even closed your laptop.

People think, “It was just one click.”
That’s the point. It only ever takes one.

The Domino Effect
Here’s what happens after that moment most people never see.

That fake login page doesn’t just steal your password, it grabs your session cookies, mimics your device fingerprint, and jumps the line of trust. Suddenly, it’s you logging in from a new location, sending a file, approving an invoice.

Once inside, attackers don’t move fast. They move quietly. They study your company like a playbook, structure, tone, and approval chains. The next email they send looks even more real because it’s built with your real data.

By the time anyone notices, the damage has often been done for days.

But why do we fall for it? The answer isn’t carelessness—it’s psychology.

The Psychology of the Click
No one falls for this because they’re careless. They fall because they’re human.

Attackers know when we don’t double-check: near quitting time, maybe when you’re experiencing that post-lunch carb crash, or when you’re in a rush to make that 9am meeting. All of those moments when we see what we expect to see. They don’t need to hack your brain, they simply nudge it the right way.

Speed, familiarity, and trust are their sharpest weapons, which is why “training” alone doesn’t solve the problem. Awareness isn’t a habit. The mind knows better, but the hand clicks first.

How Attackers Exploit Normalcy
Modern phishing doesn’t seem sketchy; it seems routine.

They copy internal phrasing, familiar names, work to perfect internal branding. The trick isn’t panic anymore, it’s comfort and familiarity.

Common triggers:

“Quick update before the weekend.”
“Need approval by end of day” or “close of business.”
“Can you confirm this invoice?”

Nothing dramatic. That’s the point. The hook isn’t fear, it’s familiarity.

How to Build a Click Buffer
You can’t eliminate every threat, but you can slow the chain reaction.

Build a Click Buffer. Think of it as a two-second pause that keeps good habits automatic:

Hover before you click. Make it reflex.
Check the sender domain. If it looks almost right, it’s wrong.
Stop treating “urgent” as a priority. Urgency is a tactic, not truth.
Ask IT. They’d rather you check 100 false alarms than clean up one breach.

A brief pause can equal a big payoff. Security starts with seconds, not software.

Culture Over Blame
Here’s where most companies stumble: they turn mistakes into shame. Someone clicks a bad link, and suddenly they’re the subject of the next slide in “staff security awareness training.”

That doesn’t build security, it builds silence.

A healthy culture rewards curiosity. If people feel safe saying, “Hey, I think I messed up,” the damage stops faster, every time.

You can’t stop every click. However, you can build a team that identifies, shares, and learns from mistakes before they spiral out of control.

Final Thought
The real security upgrade isn’t another tool or rule to apply, it’s simply learning to breathe and take a little extra time to pause before you click.

One breath before the click. One second to hover over the link.
One habit that keeps the rest intact.
That’s not fearmongering.
That’s just good hygiene.

If you found this helpful, please share it with your team or reflect on your own scanning and clicking habits. Security is a team effort and every small pause makes a difference.

The Art of Cyberwar | Part II | Let Your Great Object Be Victory

The principles:
“In war, let your great object be victory, not lengthy campaigns”…because “There is no instance of a country having benefited from prolonged warfare.”
— Sun Tzu, The Art of War, Chapter II

The Art of Cyberwar -- Part II -- Be Wary of Lengthy Campaigns

Historical precedent demonstrates that nations failing to adapt are often used as cautionary examples. Despite significant resources, the United States has not yet overcome this strategic challenge.

From Vietnam to Afghanistan, the United States has exemplified Sun Tzu’s warning by conflating endurance with strength and persistence with strategy. When military presence supersedes the objective of victory, campaigns extend beyond their intended purpose, resulting in significant human and material costs.

The Illusion of Victory

Following President George H. W. Bush’s declaration on March 1, 1991, that the United States had overcome the ‘Vietnam syndrome,’ national sentiment was celebratory. The Gulf War was conducted rapidly and with precision, widely broadcast as evidence of renewed national confidence. The conclusion of the Cold War was perceived as a triumph for democratic governance.

However, this perceived redemption represented a recurrence of previous strategic errors. The primary lesson of Vietnam—the futility of engaging in conflict without a defined objective—remained unheeded. Demonstrating rapid military success led to neglect of the risks associated with protracted engagements lacking clear victory conditions or exit strategies.

In subsequent decades, this hubris manifested in new conflicts. The invasions of Iraq and Afghanistan were initially framed as missions of defense and liberation, but evolved into prolonged operations characterized by strategic inertia. Between January 1968 and January 2022, the United States expended approximately $41 trillion on regime-change wars, supporting unstable governments, and reconstructing nations without explicit local consent.

When the conflict concluded in Kabul in August 2021, the resulting images closely resembled those from Saigon in 1975: helicopters evacuating personnel, abandonment of allied partners, and governmental collapse returning control to the previously ousted regime.

Two wars. Two generations. One unlearned truth:

“Contributing to maintain an army at a distance
causes the people to be impoverished.”

The resulting impoverishment extended beyond material losses to include diminished clarity, discipline, and strategic purpose.

The Cost of Long Wars

Sun Tzu recognized that prolonged conflict leads to internal deterioration. Geographic and temporal distance not only depletes resources but also impairs strategic perception.

Extended campaigns obscure strategic objectives and make it difficult to define victory when mere survival becomes the primary focus.

This confusion often results in a detrimental shift from strategic planning to operational maintenance.

The Cyber Parallel

A similar pattern is evident in contemporary cybersecurity. Prolonged defensive operations manifest as alert fatigue, excessive expenditures, and staff burnout. Continuous patching, monitoring, and incident response create an environment of persistent engagement. While terminology evolves, the underlying strategic mindset remains unchanged.

Cybersecurity teams often become engaged in repetitive activities, addressing recurring issues through marginally varied approaches without achieving lasting resolution.

This situation represents the cybersecurity equivalent of protracted military engagements, often referred to as ‘forever wars.’ Effective leaders, including Chief Information Security Officers (CISOs), recognize the importance of strategic restraint.

It is neither feasible nor advisable to attempt to defend all assets indiscriminately. The primary objective is not comprehensive awareness but rather targeted precision.

Security efforts should prioritize critical assets and aim to resolve threats efficiently rather than sustain ongoing conflict.

“The leader of armies is the arbiter of the people’s fate.”

Within organizational contexts, this leadership role may be assumed by a security architect, team leader, or any individual responsible for directing security resources. The fundamental responsibility remains the protection of the enterprise.

Victory Over Attrition

The primary cost of protracted conflicts, whether conventional or digital, is cumulative exhaustion. Achieving victory requires recognizing the appropriate moment to cease operations, consolidate gains, conduct assessments, and facilitate recovery.

Regardless of the domain, whether physical or digital, conflicts that lack a definitive conclusion cannot be considered genuine victories.

Once again, highlighting the timeless nature and importance of imbibing this story’s principles: “In war, let your great object be victory, not lengthy campaigns…”
because “There is no instance of a country having benefited from prolonged warfare.“