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

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: 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.

Tending and Healing the Mind: Eating, Movement S1_E7

Having trouble relaxing and staying focused?
Looking for the benefits of Ritalin (focus) or
Prozac (anti-anxiety, relaxation) without the pharmaceuticals?
Exercise (cardio, resistance) raising heart rate and dialing in your nutrition greatly improve your focus, energy, and relaxation.
 
Mental Model Flywheel concept: slow inexorable momentum, all connected and related, incremental gains over time (The Slight Edge): easy to do, easy not to do.
Logbook: That which is measured is managed.
Move/Exercise: Keys: raise your heart rate, functional movement, maintain strength and mobility.
ESD: aerobic, anaerobic zone (glycolytic, phosphagen)
HR: perceived exertion
Resistance exercise: multi-joint, functional movements: Don't lift weights, load movements
FITT principles: frequency, intensity, time, type
Better off doing a little consistently, than a lot infrequently while still allowing time to recover.
Eat/Nutrition
More than just body composition and athletic performance.
Energy, physical and cognitive performance, sense of wellbeing (more neurotransmitters in your gut than head
Lean meats, vegetables, little fruit, nuts and seeds.
No sugar, alcohol. Limit processed foods.
Be cognizant of foods that cause allergic or inflammatory response.
Look at food as a drug. It has hormonal effects beyond that of satisfying your macro and micro nutrient needs.
Zone, Paleo, Keto, Mediterranean, Whole 30.
 
-Matt/Mike: personal anecdotes:
 
Key take-aways: Flywheel (momentum), slight edge (easy to do/not do), incremental gains: FITT principles, frequency is chief among them.
 
A good cardio session is like a little bit of Ritalin and Prozac (focus, calmness). With eating and nutrition, it may be difficult to upfront but stay focused on the benefit on the back end (post-meal, post-exercise session, 3-12 months from now)

Healing and Tending the Mind: Eat and Move

Having trouble relaxing and staying focused?
Looking for the benefits of Ritalin (focus) or
Prozac (anti-anxiety, relaxation) without the pharmaceuticals?
Exercise (cardio, resistance) raising heart rate and dialing in your nutrition greatly improve your focus, energy, and relaxation.
Mental Model Flywheel concept: slow inexorable momentum, all connected and related, incremental gains over time (The Slight Edge): easy to do, easy not to do.
Logbook: That which is measured is managed.
Move/Exercise: Keys: raise your heart rate, functional movement, maintain strength and mobility.
ESD: aerobic, anaerobic zone (glycolytic, phosphagen)
HR: perceived exertion
Resistance exercise: multi-joint, functional movements: Don't lift weights, load movements
FITT principles: frequency, intensity, time, type
Better off doing a little consistently, than a lot infrequently while still allowing time to recover.
Eat/Nutrition
More than just body composition and athletic performance.
Energy, physical and cognitive performance, sense of wellbeing (more neurotransmitters in your gut than head)
Lean meats, vegetables, little fruit, nuts and seeds.
No sugar, alcohol. Limit processed foods.
Be cognizant of foods that cause allergic or inflammatory response.
Look at food as a drug. It has hormonal effects beyond that of satisfying your macro and micro nutrient needs.
Zone, Paleo, Keto, Mediterranean, Whole 30.
 
-Matt/Mike: personal anecdotes:
 
Key take-aways: Flywheel (momentum), slight edge (easy to do/not do), incremental gains: FITT principles, frequency is chief among them.
A good cardio session is like a little bit of Ritalin and Prozac (focus, calmness). With eating and nutrition, it may be difficult to upfront but stay focused on the benefit on the back end (post-meal, post-exercise session, 3-12 months from now)

Healing & Tending the Soul and Spirit S1_E8

Have you ever felt like you're just going through the motions? Not miserable but not motivated either. Just kind of lost, a ship adrift? Does that describe it for you?
The term for this is languishing. Flourishing is what we are striving for.
Abraham Maslow, the psychologist who brought you the hierarchy of needs, states "What one can be, one must be." This need for self-actualization is very powerful and tied to mental health and wellbeing.
How do you get there? We will talk about that today.
Mental model(s): Purpose: Higher calling/purpose: What are you passionate about, good at, and can support yourself with?
Mission:. Purpose in action. Personal mission statement. 5Ws, Purpose, Key Tasks, End State.
Goal(s): How you are going to achieve that higher purpose over time; incremental steps to get you there.
Anecdotes: Matt/Mike: What made you want to be a pilot/Green Beret?
Was that your calling? What appealed to you about it?
Speak to your passion, skill, and career ambitions with regard to being a pilot/Green Beret.
 
What is your purpose and mission now? How have you adjusted having transitioned? Key
 
Take-Aways: What's your purpose?
 
Separate it from your career or role which you will someday leave behind. Why were you put on this earth? What's your mission? Your purpose in application.
 
What are you actually doing to fulfill your purpose? Need help determining this?
 
Use the Hedgehog concept (Venn diagram) as a start. What are your goals (daily, weekly, monthly, quarterly, yearly) to help get you there? Self-efficacy, progress *Need some hope and motivation to make this happen?

Healing and Tending the Soul and Spirit, Self-Actualization

Have you ever felt like you're just going through the motions? Not miserable but not motivated either. Just kind of lost, a ship adrift? Does that describe it for you?
The term for this is languishing. Flourishing is what we are striving for.
Abraham Maslow, the psychologist who brought you the hierarchy of needs, states "What one can be, one must be." This need for self-actualization is very powerful and tied to mental health and wellbeing.
How do you get there? We will talk about that today.
Mental model(s): Purpose: Higher calling/purpose: What are you passionate about, good at, and can support yourself with?
Mission:. Purpose in action. Personal mission statement. 5Ws, Purpose, Key Tasks, End State.
Goal(s): How you are going to achieve that higher purpose over time; incremental steps to get you there.
 
Anecdotes: Matt/Mike: What made you want to be a pilot/Green Beret?
Was that your calling? What appealed to you about it?
Speak to your passion, skill, and career ambitions with regard to being a pilot/Green Beret.
What is your purpose and mission now? How have you adjusted having transitioned? Key
Take-Aways: What's your purpose?
 
Separate it from your career or role which you will someday leave behind. Why were you put on this earth? What's your mission? Your purpose in application.
 
What are you actually doing to fulfill your purpose? Need help determining this?
Use the Hedgehog concept (Venn diagram) as a start. What are your goals (daily, weekly, monthly, quarterly, yearly) to help get you there? Self-efficacy, progress *Need some hope and motivation to make this happen?

Motivation and Hope S1_E9

Have you ever felt your motivation wain and wondered why that is or what you could do about it?
Have you ever had an ambition or goal only to lose hope in being able to achieve it?
Today we will discuss the art and science of motivation and hope and how to use this to persevere.
 
Mental Models: Motivation equation: Piers Steel "Procrastination Equation"
 
Motivation = Expectancy x Value/ Impulsivity x Delay
 
*Note on Expectancy: Speak to the Stockdale Paradox
 
Science of Hope Shane Lopez "Making Hope Happen"
 
Hope = Goals + Agency + Pathways Anecdotes:
 
Matt: Flight School, Army career. What motivated you to see it through? What gave you hope?
 
Mike: West Point, Ranger, SF, SAMS, army career
 
Key Take Aways:
Motivation: Value must be very high for tough goals.
Expectancy: you can do it but you'll have challenges (Stockdale, grit) Impulsivity: commitment, focus, intention, attention
Delay: set intermediate objectives for long-term goals, accountability partners
Hope: Goals (worthy, exciting) + Agency (you have the power to bring it to fruition) + Pathways
(PACE, multiple ways to go about accomplishing the goal)

Motivation and Hope

Have you ever felt your motivation wain and wondered why that is or what you could do about it?
Have you ever had an ambition or goal only to lose hope in being able to achieve it?
Today we will discuss the art and science of motivation and hope and how to use this to persevere.
Mental Models: Motivation equation: Piers Steel "Procrastination Equation"
 
Motivation = Expectancy x Value/ Impulsivity x Delay
*Note on Expectancy: Speak to the Stockdale Paradox
Science of Hope Shane Lopez "Making Hope Happen"
 
Hope = Goals + Agency + Pathways Anecdotes:
 
Matt: Flight School, Army career. What motivated you to see it through? What gave you hope?
 
Mike: West Point, Ranger, SF, SAMS, army career
 
Key Take Aways:
Motivation: Value must be very high for tough goals.
Expectancy: you can do it but you'll have challenges (Stockdale, grit) Impulsivity: commitment, focus, intention, attention
Delay: set intermediate objectives for long-term goals, accountability partners
Hope: Goals (worthy, exciting) + Agency (you have the power to bring it to fruition) + Pathways
(PACE, multiple ways to go about accomplishing the goal)

Season 1 Recap

Thank you for an amazing experience as we put out our first season. We hope to become a favorite spot to visit for great information, and stories on how we can march forward together as Warriors!

Season Recap: The Warriors’ Ascent S1_E10

Mike and Matt walk back through the tools and techniques discussed over the previous episodes. The subjects and techniques delivered should come with the label: "Hard Work Ahead", nothing worth completing is going to be easy, there is no easy button here.