The Warrior’s Path: A Holistic Recap from Warriors’ Ascent
- Warrior's Ascent
- Aug 18
- 4 min read
“If you don’t work the system, the system won’t work for you.”
That’s the unapologetic truth echoed in the final episode of Season 1 of the Warriors’ Ascent Podcast, hosted by retired military veterans Mike Kenny and Matt Hastings. And it might just be the most important takeaway from this season-long journey through the mind, body, and soul of the warrior.
In this hour-long finale, Mike and Matt don’t just look back—they stitch together every theme, insight, and tool shared throughout the season into a cohesive framework for personal transformation. This episode isn’t just a recap; it’s a field manual for reclaiming agency, building resilience, and reigniting purpose.
From Languishing to Thriving: Start with a Self-Diagnostic
Many of us, especially those transitioning from service, know what it feels like to be stuck in neutral—functional, but flat. Not depressed, but definitely not flourishing. Mike calls this the "ship adrift" syndrome. This episode helps listeners run a quick diagnostic on themselves: How are your habits? Are you showing up? Are you tending to your soul?
The answer, more often than not, lies in the fundamentals.
Trust the Process — But Actually Work the Process
Matt, a Warriors’ Ascent alumnus, speaks candidly about the post-program reality. It’s not enough to leave the cohort fired up—lasting change requires commitment. The guys still thriving a year later? They’re the ones doing the daily breathing, the journaling, the mindfulness work. Those who fall off? Usually, they’re not.
“If you don’t stay consistent,” Matt says, “you’ll slide right back into that old system one thinking.”
Which brings us to…
Mind: Mastering Your Thinking, One Pattern at a Time
The cornerstone of Warriors’ Ascent’s approach is empowering veterans and first responders to understand the way their brain works—because if you know how it works, you can interrupt what’s not serving you.
Mike breaks down Daniel Kahneman’s “Thinking Fast and Slow,” which describes two cognitive systems:
System 1 is fast, automatic, and emotional.
System 2 is slow, logical, and effortful.
Training as a pilot or special forces operator hardwires system one reactions to save your life in emergencies. But outside the battlefield, those same knee-jerk reactions can backfire in traffic, arguments, or panic attacks.
So the practice is this: Recognize when system one is in the driver’s seat—and engage system two. That’s where tools like thought journaling, pre-commitments, and breathing drills come in.
The CBT Triangle: Thoughts → Emotions → Actions
This episode revisits the Cognitive Behavioral Therapy triangle, another staple of the Warriors’ Ascent curriculum. It’s a simple truth: If you can change your thoughts, you can change your emotional responses and behaviors.
Matt shares a powerful insight about recognizing when his self-talk went from motivational (“Get up, bum!”) to corrosive (“You’re too injured. You can’t do that.”). Rewriting those internal scripts isn’t just psychological fluff—it’s battlefield triage for your soul.
Body: The Flywheel of Self-Care
Mike introduces the “Flywheel” concept—a metaphor for how movement, sleep, nutrition, and breathing reinforce one another.
Eat: Food is Fuel and Feedback
Your gut produces more neurotransmitters than your brain. What you eat affects not just your waistline but your mindset. Highly processed, sugar-laden food doesn’t just weigh you down physically—it numbs your mood and blunts your mental clarity.
Move: Show Up, Even on the Hard Days
“You don’t have to crush a CrossFit workout,” Mike reminds us. “Just show up. Frequency beats intensity.” That consistency builds not just fitness but mental toughness. A 20-minute walk can be a declaration of self-worth. A squat is an act of self-respect.
“You’re not trying to be Arnold,” Matt jokes. “You’re just trying to do what keeps you alive and off the couch.”
Sleep and Breathe: Recovery Is the Hidden Gear
Breathing properly—through the nose, using the diaphragm—stimulates the vagus nerve and helps regulate the body’s stress response. Pair that with quality sleep, and you’re not just surviving the day. You’re giving your brain and body the chance to reset, repair, and strengthen.
Soul: The Warrior’s Call to Self-Actualization
At the top of Maslow’s Hierarchy of Needs is self-actualization—the realization of one’s full potential. Mike and Matt dive deep into this topic, unpacking why so many veterans feel lost even when their basic needs are met.
“I had land, a pension, a house, and chickens,” Matt says. “I was supposed to be happy. But I wasn’t doing anything that served a higher purpose.”
This yearning isn’t weakness. It’s the warrior ethos, echoing back. You were built to matter. You were built for purpose.
The episode reintroduces the “Venn Diagram” approach to purpose-finding:
What do you love?
What are you good at?
What can support your lifestyle?
The intersection of those is your calling. That’s where mission becomes a lifestyle, and healing becomes an act of service.
The Tribe: Rebuilding Belonging
Perhaps the most important need in post-service life is re-establishing tribe. Not just community—but community where you’re valued. The Warriors’ Ascent cohort, the podcast listeners, the continued group texts—they’re more than touchpoints. They’re lifelines.
When life breaks down and the protocols feel overwhelming, the tribe is there to say:
“Are you doing the things?”“Start with the breathing.”“Come to Wednesday Warriors.”“You’re not alone.”
The Final Word: Self-Commitment is Sacred
This episode closes with a challenge to honor your commitments—to yourself, above all. Show up. Breathe deep. Choose the chicken over the chips. Write the damn journal entry.
You’re not just surviving anymore. You’re on a mission. And the mission is this: Heal, thrive, and help others do the same.
Trust the process. Double down when it’s hardest. And never forget—you’re a warrior.
🎧 Listen to the full episode: [Warriors’ Ascent Podcast, Season 1, Episode 10]
🔗 Learn more about the program: www.warriorsascent.org
🛡️ Ready to start your own ascent? Join our next cohort, or support a warrior’s journey today.
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