The Warrior’s Ascent Podcast: From Healing to High-Performance

Healing and Tending the Mind: Sleep and Breath

What if I told there was a pill you could take that would increase your energy, focus, cognitive abilities, sense of wellbeing, and reduce the effects of aging. How much would you pay for that? What if I told you it was free?
Sleep-Breathe Mental Model: The SUCCESS PATH. Not the only path but a proven once. Walk the path, stay on the path, everyday. If you stray, get back on, quickly. No shame. Recommit
More than just knowing: DOING.
PMCS for your body as a weapons system
Sleep: Protocols and hygiene: best practices, routines, rituals.
CBTi -3-2-1-
No eating 3 hrs before bed,
no news/social media 2 hrs before,
no screens 1 hr before bed
68-72 degrees
No ambient light
White noise?
Mental clutter reduction: plan for the next day, journal, mediate, yoga nidra Herbal tea Hostage tape/nose breathing Essential oils Breathe/meditate: for focus and attention, relaxation.
-Autonomic nervous system: sympathetic (fight/flight) and parasympathetic (rest/digest)
-Diaphragmatic. Activates the parasympathetic nervous system.
-Through the nose.
-Box breathing.
-Meditation/mindfulness: intention, attention, and attitude: exercising your focus and ability to limit distraction.
Think of it as reps.
Military culture (sleep is for the weak), stress reduction
Key take-aways: dialing in sleep and breath are a good start.
Deep breathing tied to mediation practice with breath as your anchor. Helps with focus and distraction. Tames wandering mind for sleep.

Healing & Tending the Mind: Sleep and Breathe S1_E6

What if I told there was a pill you could take that would increase your energy, focus, cognitive abilities, sense of wellbeing, and reduce the effects of aging. How much would you pay for that? What if I told you it was free?
Sleep-Breathe Mental Model: The SUCCESS PATH. Not the only path but a proven once. Walk the path, stay on the path, everyday. If you stray, get back on, quickly. No shame. Recommit
More than just knowing: DOING.
PMCS for your body as a weapons system
Sleep: Protocols and hygiene: best practices, routines, rituals.
 
CBTi -3-2-1-
No eating 3 hrs before bed,
no news/social media 2 hrs before,
no screens 1 hr before bed
68-72 degrees
No ambient light
White noise?
Mental clutter reduction: plan for the next day, journal, mediate, yoga nidra Herbal tea Hostage tape/nose breathing Essential oils Breathe/meditate: for focus and attention, relaxation.
 
-Autonomic nervous system: sympathetic (fight/flight) and parasympathetic (rest/digest)
-Diaphragmatic. Activates the parasympathetic nervous system.
-Through the nose.
-Box breathing.
-Meditation/mindfulness: intention, attention, and attitude: exercising your focus and ability to limit distraction.
Think of it as reps.
 
Military culture (sleep is for the weak), stress reduction Key take-aways: dialing in sleep and breath are a good start. Deep breathing tied to mediation practice with breath as your anchor. Helps with focus and distraction. Tames wandering mind for sleep.

Healing and Tending the Mind: CBT

Healing and Tending the Mind: CBT S1_E5

Tending the Mind: Healing and High Performance S1_E4

Episode 4 Tending the Mind: Healing and High-Performance
-CBT, A-B-C, cognitive distortions, limiting beliefs, metacognition, system 1 & 2 thinking, emotional intelligence.
-Prudence, sagacity: logic, reasoning, critical thinking, sound decision-making
Theoretical Framework 1: -Daniel Kahneman's Thinking, Fast and Slow: System 1 & 2 Thinking
 
Personal anecdotes: -Matt Hastings: flight school (learning: slow, deliberate), flying (remedial action: quick, intuitive) -Mike Kenny: CQB, airborne ops
 
Theoretical Framework 2: -Cognitive Behavioral Therapy: Triangle- Thoughts drive your emotions which drive your actions/routines
 
-Cognitive distortions, limiting beliefs, automatic thoughts
Personal anecdotes: -Matt: Thoughts: Everything is like a mission, everyone is like my flight crew; emotion: stress, anxiety, anger; action: treating every situation like a combat op, your family like soldiers -Mike: Thoughts: must be on time, cross the LD, execute perfectly, no-fail mission; emotion: stress, agitation, frustration, anger; action: yelling, condescension, impatience (why the F*** can't we/you do this?
 
Key Takeaways/Practical application:
System 1 is quick and energy conserving. The realm of habit but they sometimes don't serve you.
System 2 is deliberate, time consuming and lazy. It will defer to System 1 unless necessary. You must know when to engage System 2 to reprogram Systems 1 when your habits, routines, and automatic thoughts are not serving you.
 
-Pre-commitments
-Coping ahead (DBT)
-If/Then implementation intention
 
Thoughts drive your emotions which drive your actions.
 
If you're looking for the root cause of repeated suboptimal actions or emotions, you'll more often than not find a suboptimal thought, cognitive distortion, or limiting belief at the core of it.

Tending and Healing the Mind: Healing and High Performance

-CBT, A-B-C, cognitive distortions, limiting beliefs, metacognition, system 1 & 2 thinking, emotional intelligence.
-Prudence, sagacity: logic, reasoning, critical thinking, sound decision-making
Theoretical Framework 1: -Daniel Kahneman's Thinking, Fast and Slow: System 1 & 2 Thinking
Personal anecdotes: -Matt Hastings: flight school (learning: slow, deliberate), flying (remedial action: quick, intuitive) -Mike Kenny: CQB, airborne ops
Theoretical Framework 2: -Cognitive Behavioral Therapy: Triangle- Thoughts drive your emotions which drive your actions/routines
-Cognitive distortions, limiting beliefs, automatic thoughts
Personal anecdotes: -Matt: Thoughts: Everything is like a mission, everyone is like my flight crew; emotion: stress, anxiety, anger; action: treating every situation like a combat op, your family like soldiers -Mike: Thoughts: must be on time, cross the LD, execute perfectly, no-fail mission; emotion: stress, agitation, frustration, anger; action: yelling, condescension, impatience (why the F*** can't we/you do this?
Key Takeaways/Practical application:
System 1 is quick and energy conserving. The realm of habit but they sometimes don't serve you.
System 2 is deliberate, time consuming and lazy. It will defer to System 1 unless necessary. You must know when to engage System 2 to reprogram Systems 1 when your habits, routines, and automatic thoughts are not serving you.
-Pre-commitments
-Coping ahead (DBT)
-If/Then implementation intention
Thoughts drive your emotions which drive your actions.
If you're looking for the root cause of repeated suboptimal actions or emotions, you'll more often than not find a suboptimal thought, cognitive distortion, or limiting belief at the core of it.

Living the Warrior Ethos S1_E3

Episode 3 The Warrior Ethos:  - on the other hand, is a set of values and beliefs that are commonly associated with warriors, soldiers, and other individuals who have chosen to live a life of service, sacrifice, and discipline. The Warrior Ethos emphasizes the importance of integrity, courage, loyalty, selflessness, and service.
While the Warrior Archetype and the Warrior Ethos share some similarities, they are different in several ways. The Warrior Archetype is a psychological construct that represents a set of universal human characteristics, while the Warrior Ethos is a set of values and beliefs that are specific to a certain group of people.
Moreover, the Warrior Archetype is often used as a symbol of personal transformation and growth, while the Warrior Ethos is more focused on living a life of service and sacrifice in the pursuit of a greater good.
In summary, while the Warrior Archetype and the Warrior Ethos are related, they are not the same thing. The Warrior Archetype is a psychological construct that represents universal human characteristics, while the Warrior Ethos is a set of values and beliefs that are specific to a certain group of people who have chosen to live a life of service and sacrifice.
Living the Warrior Ethos involves embodying a set of values and beliefs that are commonly associated with the Warrior archetype. Here are some ways to live the Warrior Ethos:
Integrity: Live by a strict code of ethics and morals. Be honest and true to yourself and others.
Courage: Face your fears and take risks. Do not back down from challenges, but rather confront them head-on.
Honor: Uphold your word and keep your promises. Treat others with respect and dignity.
Discipline: Train your body and mind to be strong and focused. Develop a routine and stick to it.
Loyalty: Stand by those who have earned your trust and respect. Protect your loved ones and defend your beliefs.
Service: Serve a higher purpose, whether it be your community, country, or a cause that you believe in.
Respect: Treat others as you would like to be treated. Show empathy and understanding towards others.
Selflessness: Put the needs of others before your own. Be willing to make sacrifices for the greater good.
Living the Warrior Ethos is a lifelong pursuit that requires dedication, discipline, and a commitment to excellence. It is not just about physical strength or combat, but rather a mindset and a way of life that prioritizes integrity, courage, and service to others.
 

Warrior Archetype

The Warrior Archetype is a psychological construct that represents a set of universal human characteristics that are often associated with warriors, such as bravery, courage, strength, and honor. The Warrior Archetype is present in many cultures and mythologies and is often used as a symbol of the human struggle against adversity.
 
www.warriorsascent.org 

The Warrior Archetype S1_E2

Episode 2: Embracing the Warrior Archetype and Living the Warrior Ethos
 
-Key takeaway/So What?/Practical Application: The Warrior Archetype is critical and powerful.  Its absence is debilitating but so too is it overuse.  Abide by the Golden or Virtuous Mean (Not too little, not too much).  Don't bring the Warrior to every situation, but be prepared to lean on the Warrior when times get tough. 
 
This is a critical topic that we plan to discuss more in depth in future episodes. 
 
References in the show notes.
-Joseph Campbell
-The Hero Within
-King, Warrior, Magician, Lover
-The Warrior Ethos
 
The Warrior Archetype and the Warrior Ethos are related concepts, but they are not the same thing.
The Warrior Archetype is a psychological construct that represents a set of universal human characteristics that are often associated with warriors, such as bravery, courage, strength, and honor. The Warrior Archetype is present in many cultures and mythologies and is often used as a symbol of the human struggle against adversity.
 
www.warriorsascent.org 

Warrior Ethos

Living the Warrior Ethos involves embodying a set of values and beliefs that are commonly associated with the Warrior archetype. Here are some ways to live the Warrior Ethos:
Integrity: Live by a strict code of ethics and morals. Be honest and true to yourself and others.
Courage: Face your fears and take risks. Do not back down from challenges, but rather confront them head-on.
Honor: Uphold your word and keep your promises. Treat others with respect and dignity.
Discipline: Train your body and mind to be strong and focused. Develop a routine and stick to it.
Loyalty: Stand by those who have earned your trust and respect. Protect your loved ones and defend your beliefs.
Service: Serve a higher purpose, whether it be your community, country, or a cause that you believe in.
Respect: Treat others as you would like to be treated. Show empathy and understanding towards others.
Selflessness: Put the needs of others before your own. Be willing to make sacrifices for the greater good.
Living the Warrior Ethos is a lifelong pursuit that requires dedication, discipline, and a commitment to excellence. It is not just about physical strength or combat, but rather a mindset and a way of life that prioritizes integrity, courage, and service to others.
 
www.warriorsascent.org