The Warrior’s Fuel: Why Movement and Nutrition Aren’t Optional

From the Warriors’ Ascent Podcast | Episode 7

You’ve heard us say it before, and we’ll say it again:

“There’s no magic pill—but there is a proven path. And it starts with tending the body.”– Mike Kenny, Co-Host

After digging into sleep and breathing in Episode 6, this episode turns to the physical foundations that affect everything else: Movement and Nutrition. If you’ve ever struggled with low energy, brain fog, mood swings, or feeling stuck emotionally—it’s time to stop looking for a magic fix and start looking at your daily habits.

⚙️ Movement: Your Built-In Anti-Anxiety and Focus System

Let’s get straight to it: regular exercise is medicine.

“A good bout of cardio is like a little bit of Ritalin and a little bit of Prozac.”– Mike Kenny

Sounds bold, but it's backed by neuroscience. Physical activity increases dopamine, norepinephrine, serotonin, and BDNF (brain-derived neurotrophic factor)—all of which boost focus, improve mood, and support long-term brain health.

🧠 Real Talk: Movement is Mental Health

You don’t need a gym membership. You don’t need to train like you’re going back to Ranger School. You just need to move your body every day. That movement builds mental discipline, calms the nervous system, and helps regulate your thoughts and emotions.

“I forget how good it feels—until I’m done. Then I ask myself, why do I ever stop?”– Matt Hastings

🔄 The Flywheel: Why Movement and Nutrition Reinforce Each Other

We’ve introduced the Flywheel Metaphor in earlier episodes—sleep, move, eat, breathe. They are all connected.

When you exercise, you sleep better. When you sleep better, you’re more likely to eat clean. When you eat better, you recover faster and perform better. When you do all three, your mental health stabilizes, your emotions even out, and you reclaim control.

It’s not a one-time push. It’s a slow, steady spin. And that’s the secret.

🏃‍♂️ Start Where You Are—Then Build

“You don’t lift weights. You load movements.”– Mike Kenny

Whether you’re recovering from injury, battling fatigue, or just feeling unmotivated, the rule is simple: Start where you are, but start.

Matt shares how he got back into movement with a bad back and chronic joint issues—not by doing what he used to do, but by building a new foundation: core strength, mobility, and joint health.

You’re not trying to beat your 25-year-old self. You’re building a functional, mobile, resilient body that serves your life today.

💥 FITT Principle: Your Blueprint for Smart Training

If you're unsure how to structure your fitness, use the FITT principle:

• F – Frequency: How often? → Aim for daily movement.

• I – Intensity: How hard? → Vary between light, moderate, and intense sessions.

• T – Time: How long? → Even 20-30 minutes counts.

• T – Type: What kind? → Walking, strength, yoga, HIIT, cycling—just move.

  
  

“You can go crush yourself once a month in the gym. That’s not fitness. It’s frequency that wins.”– Mike Kenny

If you're not ready for sprints or hill workouts, start with walks. If you're recovering from surgery, try yoga or core work. The point is consistency—not intensity.

🥗 Nutrition: Fuel for the Fight

You’ve heard the phrase, you can’t outwork a bad diet. That’s not just about your waistline—it’s about your cognitive clarity, emotional stability, and long-term health.

“You’ve got more neurotransmitters in your gut than in your brain. What you eat affects how you think and feel.”– Mike Kenny

🧰 Warrior Nutrition 101

You don’t need a perfect diet. But you need a deliberate one.

Focus on:

• Lean proteins (or plant-based equivalents)

• Mostly vegetables

• Moderate fruit

• Healthy fats (nuts, seeds, fish oils)

• Whole foods > processed foods

• Hydration. Hydration. Hydration.

• 
  

Avoid:

• Sugary drinks

• Processed carbs and snacks

• Empty calories (think donuts, soda, chips)

“Garbage in, garbage out. Same for food as for thoughts.”– Matt Hastings

⚠️ Got Bloating or Brain Fog?

You might have food sensitivities you don’t know about. Many Warriors uncover hidden issues with gluten, dairy, or other allergens only after trying an elimination diet or getting tested.

→ Consider a Whole30 or similar reset. Not for weight loss, but for awareness.

🧬 Move Like You’re Built To

From the book Spark by John Ratey, the guidance is simple and timeless:

“Walk every day. Run a couple times a week. Sprint occasionally. That’s how we’re wired.”

That formula mirrors how our ancestors survived. And it’s how our bodies and brains still function best today.

Whether you’re training for Leadville, hitting CrossFit, or walking the dog after dinner—you’re moving the flywheel.

🔑 Key Takeaways from Episode 7

✅ Movement is medicine. Cardio boosts mood, focus, and calm.

✅ Frequency matters more than intensity. Do something every day.

✅ Nutrition fuels cognition, emotion, and recovery—not just muscles.

✅ Eat whole, real foods. Cut down processed sugars and drinks.

✅ Build slowly, consistently. The flywheel doesn’t sprint—it spins.

✅ You are your own foundation. Train it. Fuel it. Respect it.

💬 Final Words

“Vincit qui se Vincit”– He conquers who conquers himself.

You don’t need to be perfect. You just need to show up. Honor your body. Move with purpose. Eat with care. And choose yourself—day after day.

👣 Your Next Steps

If you’re ready to reclaim your body, your focus, and your healing:

🔗 [www.warriorsascent.org]

💪 [ Share the Podcast]: https://info82d.podbean.com/