Inside The Mind Of A Fighter: 'TUF' Champ Ryan Loder Breaks Down The Mental Game

Stepping into the cage takes grit. Stepping into a leadership role takes purpose.

UFC fighter and "The Ultimate Fighter" Season 32 champion Ryan Loder has mastered both. But for Loder, whose journey includes accolades as a Division One All-American wrestler and a spokesperson for Healthy Life Recovery, success isn’t measured solely by his own victories. It’s about elevating others.

Now coaching at the world-renowned Team Alpha Male gym, Ryan Loder is helping shape the next generation of mixed martial arts warriors, on the mat and in life.

"I’ve always felt like I was a mix of competitor, student, and coach," Loder shared with The Blast. "Even when I was young, I’d travel to different places to pick up new techniques and then bring them back to my teammates. Teaching them helped me understand the moves better and made my partners better, too, which only helped me improve. I’ve always believed that if I wanted a strong team, I had to lead from the front and be an example."

That leadership mindset has been a constant since his early days wrestling alongside his older brothers and entering national tournaments as a kid. But coaching, and mentoring, has added deeper meaning to his fight game.

"Being a mentor has only added more meaning to the fight game," he added. "It’s not just about my own path anymore."

Loder’s experience inside the cage has taught him that greatness is built on discipline and that the smallest habits matter most.

"Fighting amplifies everything, it shows all the cracks in your foundation. If you’re cutting corners in life, it shows up under the lights," he said. "So I push my athletes to take care of the small things: breath work, cold exposure, journaling, stretching, showing up with discipline."

He continued, "When you stack those things daily, you walk into the fight with confidence. When the fight gets tough, you don’t crumble, you’ve already done the hard stuff."

His time on "The Ultimate Fighter" didn’t just test his athletic ability, it tested his soul.

"'TUF' was one of the hardest things I’ve done. I was completely cut off, no teammates, no family, no coaches. I had to rely fully on myself," Loder said. "I used journaling, breath work, ice baths, and meditation just to stay mentally sharp. I also focused on building camaraderie in the house, leading by example, like I’ve always done. That mutual growth made all of us better."

He added, "The show made me tougher and more adaptable, both mentally and emotionally."

One of the biggest mindset shifts Loder now teaches his athletes? Don’t chase glory, chase growth.

"I wish I had focused more on long-term growth instead of chasing short-term wins," he admitted. "I used to be hyper-focused on the next tournament, always trying to win, sometimes at the expense of developing new skills. Now I teach my athletes to home in on the fundamentals and develop key positions. Sometimes you lose while learning, but those losses are an investment in the future."

When asked about the true key to success in combat sports, he emphasized the power of the mind over the body.

"Fighting is both, but it’s 90% mental. The mind gives up way before the body does," he explained. "Mental strength is what makes someone a physical specimen, it’s what gets you to the gym, helps you recover right, and keeps you locked in when it’s tough. We train the mind through breath work, journaling, visualization, and stress exposure. We train the body the same way, by pushing, recovering, and repeating."

Loder’s own success was shaped by coaches and mentors who believed in him, and now he’s doing the same for others.

"If you don’t have a good mentor, you won’t know where you’re going. Find someone doing what you want to do, and follow their lead," he advised. "I’ve had great mentors all my life… In MMA, Urijah Faber, Anthony Hernandez, and Max Griffin have all played huge roles in getting me where I am now. When you follow someone who’s already been there, it removes the guesswork. They show you where the path leads."

While Loder’s resume is stacked, it’s the growth of others that means the most now.

"Helping someone reach their goals—being part of their journey and knowing you contributed to it. Watching someone grow and develop into who they want to be… it’s incredible. It means more than any win I’ve ever had."

What Loder teaches in the gym goes far beyond fight night.

"Life will beat you down and never give an inch and if you let it, it’ll consume you. Fighting taught me to stay calm under pressure, breathe, and trust the process. You learn how to face problems, fix what needs fixing, and surround yourself with people who keep you grounded."

"It’s about staying present, staying healthy, and giving 100% to whatever needs to be done," the "TUF" champ told The Blast. 

Whether you’re aiming for the UFC or just want to succeed in life, Loder has one golden rule:

"Consistency over time equals success. Show up with intention. Be present in everything you do. Think about what’s influencing you, where you live, who you hang out with, what you watch, what you eat. All of it shapes who you become. Choose how it affects you. Choose how you show up every day."

From the wrestling mats of Iowa to the bright lights of "The Ultimate Fighter," Ryan Loder has proven that true strength lies in discipline, humility, and lifting others up.

And as a coach, a mentor, and a fighter, his most important victories are still to come.