Episode 21   In this episode, we sit down with Jim Schilling—a 20-year law enforcement officer, Operations Lieutenant in a Major Crimes Unit, and commercially certificated pilot preparing for his CFI checkride. Jim bridges two high-stress worlds: policing and aviation. Through his experience as a detective and peer support leader, he reveals powerful lessons about resilience, performance, and proactive mental wellness that every pilot can use. Jim shares how his department built a systemic model for mental health—including annual therapy check-ins, peer support programs, and family wellness clinics—and how aviation can adopt similar approaches. He introduces the “stress bucket” analogy, explaining how cumulative stress builds over time and why we all need healthy ways to “dump it out.” From using aviation as therapy to recognizing when not to fly, Jim underscores that self-awareness and training discipline are the true foundations of safety. His mantra says it all:“You don’t rise to the occasion—you fall to your highest level of education and training.” We also explore why silence fuels stigma, how talking openly can save lives, and how aviation can evolve toward a culture of shared wellness and resilience. Key Takeaways:Mental health isn’t weakness—it’s part of your system of readiness.The “stress bucket” reminds us to process trauma before it overflows.Even “aviation therapy” requires an I’M SAFE checklist.In a crisis, you fall to the level of your education and training—so train intentionally.Silence isolates; conversation connects.   Jim also shares his creative journey as host of Flying Midwest Podcast and AeroExploration, where he inspires others to find joy, perspective, and purpose through flight.   Follow Jim Schilling: AeroExploration Podcast — YouTube  and Podcast PlatformsFlying Midwest Podcast — homepage for Flying Midwest Media

Bonus Episode Take a moment to shut off autopilot and use this guided meditation to train your ability to choose your focus, steady your mind, and carry calm clarity into your day. This meditation is designed to train one of the pilot’s most essential skills—the ability to choose and sustain focus.  The 20-minute practice leads you through five progressive phases: physical and mental preparation, setting a clear intention, controlled breathing with the 4-7-8 method, a core focus exercise centered on the breath, and a gentle conclusion that bridges meditation into everyday awareness. Rooted in deep practice and neuroscience, this meditation emphasizes gentle self-correction over perfection—helping you build calm clarity and steady focus whether you’re in the cockpit or navigating daily life. General Tips for Success: If you’ve ever tried to meditate, you’ve likely been told to “clear your mind” or “just breathe.” This advice, while well-intentioned, can quickly lead to frustration. The mind, by its nature, thinks. Trying to force it into a state of perfect emptiness often feels like trying to flatten a wave in the ocean—an impossible, exhausting task. You might conclude that you’re simply “bad at meditation.” But what if the goal isn't an empty mind? What if meditation is less about achieving a perfect state of silence and more about learning a series of practical, concrete skills to manage your awareness? A single guided meditation can reveal a surprising number of these techniques, small but powerful lessons that reframe the entire practice. They show that meditation isn’t a mysterious state you fall into, but a skill you build through learnable, actionable steps. Here are four ideas to explore from this meditation session; these ideas reveal the practical mechanics of training your attention—and they have little to do with forcing your mind to be blank.   1. Your Focus Starts in Your Feet This meditation begins with a simple, physical act: setting your feet. Place them hip-width apart and ensure they are evenly balanced on the floor. This isn't just about getting comfortable; it's a strategic first step in directing your awareness. Of the 27,000 nerve endings in the body, a large number of them are in the hands and the feet. By consciously setting your feet up, you begin to cue the nervous system that it is time to train the awareness but in a relaxed way. This simple physical adjustment acts as a powerful signal, grounding your attention in the present moment through tangible sensation. It’s a profound, counter-intuitive insight: before you can effectively direct your mind, you must first anchor your body. 2. The Surprising Power of a Longer Exhale Once settled, begin a specific breathing technique known as 4-7-8 breathing: inhaling for a count of four, holding for seven, and exhaling for a count of eight. While many breathing exercises exist, the key to this one lies in a simple ratio: the exhale is twice as long as the inhale. This extended exhale is a direct, physiological command to the body. It actively signals the nervous system to relax, gently easing you out of a state of stress or mental busyness. It’s a deliberate tool, not a passive observation of the breath. This practice activates the vagus nerve--a cranial nerve that extends all the way into your vital organs--which is responsible for activating your parasympathetic nervous system, putting you in a state of relaxed attention.   Please prioritize gentleness and and finding a breath pace that feels good for you; this is more important than a rigid adherence to the counting. If at any time the breath feels rushed or pinched, find a pace of breathing that feels more suitable for you. Always adjust and accommodate. 3. You're Not Failing When Your Mind Wanders Here is the most liberating lesson for anyone who has struggled with a "busy mind" during meditation. The goal is not to stop thoughts from arising. It is normal for our thoughts to come and go. Th

Episode 20 Episode Summary In this episode of The Calm Cockpit, discover how meditation is a proven performance enhancement tool for pilots. Meditation is not an escape from the cockpit—it’s preparation for it. By training the mind to focus, recover, and reset, pilots build the same kind of precision and resilience internally that they rely on externally every time they take the controls. This episode explores meditation as a critical, science-backed performance enhancement tool—extending far beyond simple stress management. The discussion reframes meditation as active mental training that enhances focus, composure, and cognitive agility in high-stress environments. Through consistent practice, meditation strengthens the brain’s capacity for neuroplasticity, enabling pilots to shift smoothly between tasks, remain calm under pressure, and sustain attention with precision.   Links: Calm App Insight Timer Headspace Waking Up   Key Takeaways Beyond Stress Relief — Training the Pilot’s MindMeditation is not about tuning out the world; it’s about tuning in. The practice trains the ability to direct perception, recognize reactions before they take over, and maintain composure in challenging moments. By cultivating awareness, pilots move from reactive to proactive decision-making—creating that crucial pause between stimulus and response. The Science Behind Meditation and NeuroplasticityFunctional MRI studies reveal that meditation fundamentally changes the brain’s structure and function: Neuroplasticity: Meditation enhances the brain’s ability to form new neural pathways, supporting learning, emotional regulation, and recovery from stress or trauma. Cognitive Flexibility: Experienced meditators display the capacity to shift attention seamlessly between tasks—an essential skill for aviators managing dynamic cockpit environments. Structural Change: Long-term meditation practice rewires the brain toward calm awareness, so even off the cushion, the baseline state becomes less reactive and more neutral. Two Core Practices: Activating and Restorative MeditationMeditation can be approached as either a cognitive workout or deep recovery—each balancing the other. Activating Meditation:Designed to strengthen focus and awareness by training the mind to hold and redirect attention deliberately. Ideal for cultivating mental discipline, though high-achievers should be cautious not to over-reinforce an already “activated” nervous system. Restorative Meditation (Yoga Nidra):A deeply restful practice inducing a state between wakefulness and sleep. Shown to lower cortisol and increase dopamine, it restores the nervous system and accelerates neuroplasticity. It can also be used in place of occasional sleep disruptions as it is deeply restorative. Overcoming Resistance and Building ConsistencyThe most common barriers—lack of time, unrealistic expectations, and frustration over a wandering mind—are addressed head-on. The episode emphasizes that meditation isn’t about achieving perfect stillness; it’s about the repetition of refocusing. That act itself is the training. Pro Tip: Start small. A sustainable “daily minimum” of just two to five minutes builds lasting results. Consistency matters more than duration. Reframing Resistance as GrowthResistance to meditation is a sign that it’s working. Discomfort signals that the mind is being asked to grow beyond its current limits.   Anatomy of a Guided Meditation A typical guided meditation follows a specific structure designed to systematically regulate the nervous system and prepare the mind for focus. Step Action Neurological Purpose 1. Establish the Seat Find a comfortable, stable position (sitting or lying down) and release physical tension. Puts the "brakes on the mind through the body," signaling a shift away from external activity. 2. Set an Intention State a simple, firm resolve for the practice (e.g., "May I be calm and clear"). Gives the brain a clea

Episode 19 When we think of aviation safety, we often picture pilots running through checklists, complex regulations, and layers of technical redundancy. While all of that is essential, it’s just the visible tip of the iceberg. The real foundation of safety lives in something much deeper—a hidden architecture of human factors, evolving threats, and mental resilience. In this episode we move beyond the checklist to explore five surprising truths reshaping how we understand aviation security and safety. You’ll discover why business aviation isn’t just for billionaires, how the biggest threat to an airplane might be its Wi-Fi password, and why a pilot’s mental health is just as vital as their instrument rating. We’ll unpack the art of saying “no” in high-pressure situations, and reveal a powerful mental model that keeps pilots performing at their best without burning out. From cybersecurity blind spots to holistic self-management, this conversation challenges the traditional view of what really keeps us safe in the skies. Whether you’re a student pilot, a seasoned captain, or simply an aviation enthusiast, you’ll come away with a deeper understanding of the invisible systems that protect every flight. Tune in to learn how pilots, organizations, and passengers alike can support the invisible architecture of safety that extends far beyond the cockpit.   Links mentioned in the show: National Business Aviation Association   NBAA Lauds House Passage of Important Pilot Mental Wellness Legislation   Mental Health First Aid: from the National Council for Mental Wellbeing    

Episode 18 Aviation training is more than earning ratings—it’s a marathon of growth, resilience, and professionalism.This episode explores the mental framing, strategies, and support systems that help aviation students thrive, with special focus on our college aviators. The discussion covers the unique “pressure cooker” environment of aviation training, from the high stakes of performance and peer influence to managing expectations and reframing failure. The conversation highlights the importance of self-awareness, building a strong support network, and embracing mentorship. Practical strategies for self-care, professionalism, and decision-making are shared—reminders that today’s choices shape the career opportunities of tomorrow. We’ll discuss how students can broaden their horizons beyond airline careers, noting the vast opportunities in corporate and other aviation sectors. Above all, we’ll remind students–and ourselves–about the importance of joy: amidst the stress and challenges, the ultimate goal is to have fun and find fulfillment in flying. This episode is a must-listen for student pilots, aviation program participants, and anyone pursuing further ratings who wants actionable tools for success—without losing sight of why they started flying in the first place.   Links: Is Collegiate Flight for You?  Episode of the More Right Rudder Podcast with Kyle Jehnzen, collegiate faculty instructor at Western Michigan University. We talk about the differences between collegiate 141 and other types of flight schools and what might make that route the right thing for a perspective pilot. We also chat about the benefits of working for a college as a flight instructor and what led Kyle to a career as a academic instructor in aviation and how to follow in his footsteps if you feel it might be right for you.

Episode 17   What do ‘smart pilots’ and their mistakes teach us about mindset, mentorship, and resilience in the cockpit? Author and pilot Jeffrey “JJ” Madison joins us to share lessons learned, stories lived, and how humor–when intelligently used–can be an asset that improves safety across all levels of aviation. Jeffrey is a Harvard-educated flight instructor, mentor pilot, author and airline pilot. He is also the author of Yikes: 100 Smart Pilots and the Dumb Things They Did Yet Lived to Tell About 'Em. JJ shares his unlikely path into aviation, including how he overcame setbacks to become a professional pilot. His journey and writing both highlight the critical role of presence of mind in the cockpit, including the dangers of distraction, overthinking, and hesitation. JJ shares stories drawn from NASA Aviation Safety Reporting System (ASRS) that reveal both the humor and humanity of pilot mistakes. The discussion challenges the “mission-at-all-costs” mindset and shows that resilience is built through mistakes—and that even smart pilots have bad days. And smart pilots are always learning! Proceeds from the book support the Victor Kilo Fund, which creates pathways into aviation for underrepresented youth and adults—providing scholarships, equipment, and opportunity to build the next generation of pilots, mechanics, and aerospace professionals.   Links:   Buy Yikes: 100 Smart Pilots and the Dumb Things They Did Yet Live to Tell About Them here! Autographed copies available! All proceeds go to support the Victor Kilo Fund’s goal of Launching Diverse Careers in Aerospace    

Episode 16 Burnout isn’t just about being tired—it’s a chronic state of stress that can affect even the most resilient high-achievers. This episode examines the realities of burnout: what it is, how to recognize it, and what recovery truly requires. Burnout often shows up as more than exhaustion. Symptoms can include brain fog, cynicism, chronic fatigue that doesn’t respond to rest, emotional flatness, feeling guilty for relaxing, reduced performance, irritability, and even unhealthy coping strategies like using alcohol to try to release stress. High performers are especially vulnerable, as they can push through for long periods of work before finally “crumbling.” We’ll share our own stories of navigating burnout and highlight how difficult it can be to spot it in ourselves—especially when external rewards reinforce overwork.  Most importantly, this conversation offers hope and practical tools for recovery. Listeners will learn strategies such as: Creating a sustainable life rhythm. Scheduling meaningful self-care. Recognizing personal “tells” before burnout sets in. Shifting mindset and reevaluating core values. Burnout thrives in silence. By bringing it into the open, we hope that all pilots and high achievers alike find ways to not just recover, but to thrive.

Episode 15 In this episode we team up with holistic psychiatrist Dr. Adrienne Adler-Neal to explore why mental health is not just a personal concern—it’s a professional imperative in aviation. We have an honest and refreshing conversation about the challenges regarding the long-standing stigmas around mental health in aviation, advocating for a culture of openness, compassion, and mutual support. Dr. Adler-Neal also shares eye-opening insights into neuroplasticity, revealing how pilots can actively train their brains to become more resilient, focused, and adaptive under pressure. Through simple, evidence-based practices like mindfulness, pilots can reduce stress and anxiety, sharpen their decision-making, and enhance their overall performance.  Whether you're a seasoned pilot or just beginning your journey, this episode will leave you empowered to take proactive steps in nurturing your mental fitness—ensuring you're prepared not just for the cockpit, but for life. Topics Covered: What neuroplasticity means for pilot performance Mindfulness as a practical tool for stress management Redefining resilience in high-stakes professions Destigmatizing mental health in the aviation community The link between wellness, safety, and excellence Takeaway:Mental well-being isn't a weakness—it's a strength that fuels safe and exceptional performance. This episode will inspire you to train your mental muscle with the same care and discipline as your flight skills.   Links:   Dr. Adler-Neal’s Website   Books Mentioned During the Show:   Jon Kabat-Zinn “Wherever You Go, There You Are”     Jack Kornfield “A Path with Heart”   Richie Davidson-research scientist: fascinating neuroscience research on healthy minds   Zapolsky “Why Zebras Don’t Get Ulcers”   Tara Brach “Radical Acceptance”   Apps Mentioned During the Show: Insight Timer   Calm   Headspace   Mindfulness App  

This episode features a restorative vision and body exercise, emphasizing techniques to alleviate head, neck, shoulder, and eye strain. These are perfect for the end of a long day or for a quick recharge during busy days.    We’ll cover tips for proper posture and relaxation, then transition into slow, deliberate head movements that are coordinated with eye movements to promote muscular release and improved blood flow. You’ll learn a gentle massage technique for the eyes, designed to recharge the visual system and activate the parasympathetic nervous system for relaxation. The exercise concludes with a mental visualization to further enhance a sense of ease and spaciousness in the visual field. Get the rest your body and mind need, you are worth it!

These simple exercises are designed to improve depth perception and peripheral vision, which can be beneficial for tasks like spotting traffic or landing in challenging conditions.  The exercise involves focusing on five progressively distant points; first with sharp, "eagle-eye" focus to discern details, and then with a soft, receptive gaze while introducing peripheral distractions (like waving hands) to stimulate the visual cortex. This practice, which can be performed sitting, standing, or even walking, aims to enhance the brain's ability to process visual information related to distance and motion, thereby reducing visual clutter and improving overall visual acuity.

In this episode, you’ll discover simple but powerful eye exercises and self-care techniques designed to boost your visual health and ease eye strain.  We start with a focus on good posture and relaxation—because how you sit and breathe really does make a difference. From there, you'll be gently guided through several massage techniques for the eye area that promote blood flow and soothe your tired muscles. From everyday eyestrain to tension headaches, these simple practices make a big difference. Next up are a few easy eye movement exercises—side to side, up and down, and in circles—that help improve coordination and keep your eye muscles healthy. And to wrap it all up, we’ll introduce a deeply relaxing practice called palming, where you place your warmed hands over your eyes to restore and reset your vision. You'll even learn how to tailor this technique to either energize or calm your visual system depending on what you need. Tune in and treat your eyes to a little TLC!

This episode features a set of eye exercises that do more than just support your vision—they also help sharpen your mental focus. You’ll be guided through three different ways of seeing: a neutral gaze, a laser-sharp “eagle eye” focus, and a soft, open gaze that invites awareness from your entire visual field. These techniques are paired with a simple thumb exercise that shifts your focus between near and far points—helping train the eyes’ accommodative abilities. Along the way, we talk about how your physical posture, mental state, and visual system are all deeply connected. These practices can help you strengthen not only your eye muscles, but also your ability to concentrate and enter a state of calm alertness—that feeling of being “in the zone” and perfectly tuned to the job at hand. Practice 3-5 times a week to explore your potential for clearer vision and sharper focus.    

Episode 14 This episode features both the science and practice of improving one of the most vital—yet often overlooked—tools in a pilot’s toolkit: vision. But this conversation goes far beyond just our eyesight.You’ll learn how the visual system connects to the brain and impacts everything from sleep cycles and mood to stress management and even pain perception. We’ll explore how eye health plays a direct role for in-flight performance, and the science behind how we see, process, and respond to visual information in the cockpit. The episode features four evidence-based eye practices that improve depth perception, peripheral vision, and visual acuity—whether you're scanning for traffic, preparing for landing, or just trying to reduce eye strain on a long flight.  You’ll also hear how training your visual system can sharpen cognitive function and reduce visual biases, ultimately helping you fly with greater confidence and clarity.     Links: How eye tracking gives insight into musical minds Fascinating video shows eye tracking technology in action.    Integrating Vision Training into Music: Part 1. Lots of extra exercises that we can adapt for pilots!   8 Easy Eye Exercises to Improve Vision: Techniques and Tips Exercises from the Kraff Eye Institute; these focus on visual health and include some pretty  helpful diagrams.   The Science of Vision, Eye Health & Seeing BetterHuberman Lab podcast: goes into great depth on this topic from both a neuroscience and practical perspective.

Episode 13In this episode of The Calm Cockpit, we’re joined by Lashae Bacon; former U.S. Army pilot, certified personal trainer, and founder of Mile High Health Club, a wellness company designed specifically for pilots. Lashae shares powerful insights into how fitness, nutrition, and sleep work together to support peak performance, long-term health, and flight safety. We dive into the unique challenges pilots face—irregular schedules, long hours sitting, and environmental stressors—and how small, consistent changes can lead to big results. From smart snack tips to movement hacks between flights, this episode is packed with practical advice to help you feel more energized, focused, and resilient. Whether you're just starting your wellness journey or looking to fine-tune your routine, this conversation will leave you inspired and ready to take action—both in the cockpit and beyond. Links Mentioned in the Show: Mile High Health Club: your one stop for all things that will help optimize your fitness and nutrition. At this link, you'll find everything mentioned in today's show, from customized workout plans you can do on the road, nutrition guides, and recipe packs!    Nutrition: Eat for Pilot Performance   International & Domestic U.S Airport Restaurant Guide from Lashae and Mile High Health Club   Follow Lashae on Instagram  Follow Lashae on Facebook   Subscribe to  Lashae on YouTube

Episode 14    In this episode, we explore the powerful role that hearing and music play in an aviator's performance and well-being. From protecting your hearing to sharpening your listening skills for critical ATC communications, you’ll discover practical tools and protocols you can start using today.Learn how music—and even silence—can help you sharpen focus, steady the nervous system, and bring balance to both your flying career and home life. We’ll also explore how sound impacts your brain and body, and how intentional listening can help you manage racing thoughts, enhance workouts, and find calm in the chaos.Blending scientific insights with relatable stories, this episode offers a fresh perspective on how tuning into your auditory environment can be a simple yet powerful way to elevate both your self-care and your flying skills.   Show Links: Music for Relaxation: Deuter-wonderful German composer with many albums of sedative musicHere’s one of his songs-East of the Full Moon   Music for Relaxation: Plum Village Chant-Namo’valokiteshvaraya Chant-recorded recorded in the Still Water Meditation Hall, Upper Hamlet, Plum Village, France, in autumn 2020   Music for Relaxation: Because Gita is a clarinet nerd, and because Mozart completely dominates even all these years later…the ultimate sedative and gorgeous recording of the second movement of Mozart’s Clarinet Concerto in A major K 622 performed by Martin Fröst   Research: The transformative power of music: Insights into neuroplasticity, health, and disease   Neurologic music therapy: The beneficial effects of music making on neurorehabilitation   Womb with a view: Sensory development in utero   Hearing persists at end of life   Scientists Identify Molecules in the Ear that Convert Sound into Brain Signals   Music, Maestro, Please: Thalamic multisensory integration in music perception, processing and production  

Episode 13 In this episode of The Calm Cockpit, we sit down with Nick Smith, founder of Part Time Pilot Ground School, to hear how his bumpy ride through flight training became the spark for building one of the most accessible online ground schools out there. Nick shares the highs, lows, and honest moments of his aviation journey—and how those experiences now help student pilots save time, money, and a whole lot of stress. We also dive into practical advice for navigating training with confidence; how to stay motivated when things get tough, why having a support system matters, and what to say when your family doesn’t quite get your flying dreams. Whether you're deep into your training or just thinking about taking off, this episode is full of encouragement and a reminder that the aviation path isn’t one-size-fits-all. Key takeaways: Embrace the messy middle of learning—your struggles can become strengths. Flight training is a big commitment, and communication with loved ones is key. There’s more to aviation than airline jobs—explore your options! Community and mentorship can make all the difference. Tune in for some grounded wisdom and a whole lot of support and ideas for your training journey!   Links: Part Time Pilot Ground School   Part Time Pilot YouTube Channel   Part Time Pilot Private Pilot Study Group on Facebook  

Episode 12 This episode explores the world of wellness “hacks” — the quick fixes, trending products, and biohacking promises often marketed as shortcuts to better health and reduced stress. Drawing on our unique expertise, we’ll critically examine which practices are truly effective, which are overhyped, and which may be doing more harm than good. John--ever in search of an advantage--prompts Gita, a yoga and meditation educator, to evaluate various trends like ashwagandha, adaptogens, grounding bedsheets, mindfulness, meditation, and essential oils. The core theme revolves around separating genuinely beneficial practices--which are often rooted in established traditions and to be utilized with proper training--from marketing schemes that offer expensive and ineffective shortcuts. The conversation highlights the hosts' playful dynamic while emphasizing the importance of critical thinking, understanding the full context of a practice, and recognizing that true well-being comes from consistent, holistic lifestyle choices rather than isolated "hacks." Learn how to: Distinguish science-backed strategies from pseudoscience. Recognize when techniques and practices are being stripped of their benefits by removing trained practitioners to evaluate and guide their use. Evaluate new wellness trends by discerning the historical background and global context and how to identify quality approaches versus snake oil sales techniques. Understand the deeper meaning of holistic living beyond the buzzwords.     Disclaimer: This episode is for entertainment and educational purposes only. Always consult qualified professionals before making changes to your health routine.

Episode 11 In this special bonus episode, we’re joined by Sarah Gilbert, a Licensed Yoga for All Abilities Practitioner. Sarah guides us through a gentle, accessible breathing practice designed to sharpen focus, reduce stress, and ease anxiety. This simple yet powerful tool is most effective when practiced daily. Be sure to find a quiet, safe space before you begin—this practice is not intended for use while driving or operating heavy machinery. Take a few moments to settle in, and enjoy this calming reset.   We’d love to hear from you! Share your feedback about this episode or send us your show ideas at calmcockpit@gmail.com

Episode 10 (This version is corrected from the original and now includes the breathing exercise within the episode)   In this episode of the Calm Cockpit podcast, we sit down with Sarah Gilbert, a licensed Yoga for All Abilities® practitioner and experienced yoga teacher, who opens up about her personal journey of overcoming severe anxiety.  We explore how pilots can recognize early signs of anxiety before it impacts performance, discuss when and how to seek community support, and learn a simple, scientifically supported breathing exercise that can help reduce anxiety in moments of stress. Whether you’re a pilot, aviation professional, or simply someone interested in managing anxiety, this episode offers both inspiration and actionable strategies to bring more calm into your cockpit and your life. Sarah’s Daughter demonstrating Yoga for All Abilities with co-host Gita Brown in 2013. Over 27,000 views on YouTube, this young lady is a gem! Yoga for All Abilities website and training information Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature Understanding Anxiety Disorders from the National Institute of Mental Health Research: Why Breathing Is So Effective at Reducing Stress from the Harvard Business Review featuring insights from the U.S. Marine Corp Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials

Episode 11  In this episode, we examine the essential connection between physical fitness, cognitive performance, and long-term health for pilots. We’ll discuss the common barriers to maintaining an exercise routine, such as time constraints and motivational challenges, and present evidence-based solutions tailored to the unique demands of a pilot’s career. Key topics include the importance of incorporating brief and regular movement for metabolic health, the benefits of mind-body practices for enhancing focus, and the critical role of strength training in promoting neuromuscular health and longevity.  Designed for aviation professionals, this conversation offers practical strategies to help pilots sustain peak performance and maintain good health for a lifetime of flying.   Show Resources: New York Times: Here’s One More Reason to Try to Exercise: Consistent workouts can be a powerful way to fight chronic inflammation.   Huberman Lab, podcast by Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and psychiatry and behavioral sciences at Stanford School of Medicine. Episode with Pavel Tsatsouline: The Correct Way to Build Strength, Endurance & Flexibility at Any Age. Four hours of info and tons of resources.    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation   The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med 52, 1765–1787 (2022)   Lessons from the Blue Zones: Roundtable on Population Health Improvement; Board on Population Health and Public Health Practice; Institute of Medicine. Business Engagement in Building Healthy Communities: Workshop Summary. Washington (DC): National Academies Press (US); 2015 May 8. 2, Lessons from the Blue Zones®   Preventive Medicine Research Institute and the many studies done on the most common and chronic diseases. Founded by Dr. Dean Ornish this is lifestyle medicine at its finest.