In this episode of Skull Sessions Podcast, Andy Riise and Nate Last sit down with executive coach, workplace performance expert, and author Krista Ryan for an honest conversation about resilience, adversity, and the mindset required to keep moving forward through life's hardest moments.

Krista shares the deeply personal experiences that shaped her "Keep F*!#ING Going" (KFG) philosophy—from surviving the 2017 Las Vegas mass shooting to recently being diagnosed with Stage 3 cancer. Rather than avoiding the difficult moments, she explains how embracing hardship, practicing gratitude, and choosing neutral thinking have allowed her to transform pain into purpose.

Together, Andy, Nate, and Krista explore why resilience isn't about pretending everything is okay, but about accepting reality, controlling your response, and taking the next right step. They discuss the importance of self-forgiveness, emotional regulation, parenting through adversity, and how simple daily habits can strengthen mental fitness over time.

Krista also introduces her PONO framework—Pause, Observe, Neutral, Onward—a practical reset tool that helps people respond intentionally instead of reacting emotionally when life becomes overwhelming. Throughout the conversation, the hosts emphasize that while everyone will face hardship, everyone also has the ability to build the skills needed to navigate it.

Key Takeaways

• The story behind the Keep F!#ING Going (KFG)* philosophy

• Surviving the Las Vegas mass shooting and finding purpose through adversity

• Navigating a Stage 3 cancer diagnosis with resilience

• Why neutral thinking is more effective than forced positivity

• The PONO framework: Pause, Observe, Neutral, Onward

• How gratitude changes your perspective during difficult seasons

• The importance of self-forgiveness and self-compassion

• Parenting through adversity and modeling resilience for others

• Turning trauma into growth through intentional action

• Practical habits to build mental fitness every day

If this episode resonated with you, share it with a friend, teammate, coach, parent, leader, or family member who could benefit from the conversation.

To learn more about Andy's work, visit www.andyriise.com and www.designtoperform.org.

To learn more about Krista Ryan, her coaching, speaking, and her book Keep F!#ING Going*, visit www.kristaryan.com or share your own story at www.mykfgstory.com.

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For more episodes, resources, and learning tools, visit www.skullsessionspodcast.com.