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Season 2 Briefing 18   Zone 2 cardio is everywhere right now—but is it actually worth the hype? In this Monday Briefing, we look at cardio through a different lens: not just for heart health or longevity, but as a practical tool for stress relief, mood support, and mental performance. Drawing on research from Johns Hopkins, a peer-reviewed study on aerobic exercise and mood, and Andrew Huberman’s explanation of Zone 2 training, this episode explores why even a small, realistic dose of steady movement may help you feel more energized, regulated, and ready to handle the demands of flying—and life. You’ll come away with a simple way to think about cardio as a mental-performance tool, plus a few low-pressure ideas for adding more movement to your week without turning it into one more thing you have to “get right.”   Links: The effects of a single aerobic exercise session on mood and neural emotional reactivity in depressed and healthy young adults: A late positive potential study The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running | Johns Hopkins Medicine How & Why to Get Weekly "Zone 2" Cardio Workouts Dr. Andrew Huberman

Season 2 Episode 20 Aviation careers rarely follow a straight line. In this episode, corporate pilot and flight instructor John Niehaus shares the unexpected turns in his own aviation journey—from graduating into the 2008 financial crisis and building hours as a CFI, to flying for the airlines, charter operations, and ultimately corporate aviation. Along the way, he learned that adaptability, relationships, and a willingness to say “yes” to unexpected opportunities can matter just as much as having a carefully mapped-out career plan.   You’ll learn how to think about short-term sacrifice versus long-term sustainability, why quality of life belongs in your “compensation package,” and how to build an aviation career that fits your actual life—not someone else’s definition of success. John also shares lessons on mentorship, networking, leaving jobs without burning bridges, and staying open when the path ahead looks nothing like the one you originally planned.

Season 2 Monday Briefing 17   In today's busy world, it is easy to forget that one of our daily tasks, is to allow for rest and play. We get caught up in all the things we need to accomplish, and then proceed to lather, rinse, repeat. So consider this your permission to reward yourself with some time off, and we think you will find, your skills, your brain, and your nervous system will thank you.

Season 2 Bonus Episode   Take a few minutes to pause, breathe, and reset with this guided meditation from Avi Gordon, originally featured in Season 2, Episode 19  Whether you’re preparing to fly, coming down after a demanding day, or simply need a moment to reconnect, this short practice offers a chance to step out of the mental noise and return to the present moment.   Links: Avi Gordon Wellness: guided meditations, courses, and coaching

Season 2 Episode 19 (corrected issue after 45 min)   What if meditation could function like a simulator for the mind? Meditation teacher, coach, and author Avi Gordon joins us to explore how a simple meditation practice can help pilots train attention, recover from mistakes, regulate emotions, and respond more skillfully when things don’t go according to plan.   From bounced landings and checkride pressure to perfectionism, breathing techniques, and the power of a five-minute daily practice, you’ll learn practical ways to recognize when your mind has wandered, interrupt unhelpful mental spirals, reset after a mistake, and bring greater focus and self-awareness into the cockpit.   Avi is a coach, meditation teacher, author, and professional interviewer who has spent decades exploring awareness and presence. His background spans international and special education across four countries, and he previously served as Director of the Integral Yoga Teachers Association and host of the Integral Yoga Podcast.   Today, his coaching and teaching combine meditation, self-inquiry, and thoughtful conversation to help people bridge practical achievement with inner well-being—not as an escape from reality, but as a way of meeting reality more skillfully.   Links: Avi Gordon Wellness: Personal coaching, meditation courses, and library of guided meditation practices for enhanced well-being, confidence, relationships, forgiveness, healthy eating and a wide variety of goals.

Season 2 Bonus Episode Monday Briefing 16 The first days of a new season or school year come with energy and pep. But eventually the enthusiasm wanes, the days blur together, and even another trip around the pattern can start to feel like a grind. This Monday Briefing explores a little side hustle of performance training: intentional things we can listen to that help break up the log jam when we feel stuck, re-energize our brains, and keep us moving toward our performance goals. You’ll discover three unexpected must-listens for pilots this fall — neuroscience and performance strategies, humor and storytelling, and music for cognitive cross-training — plus one powerful recommendation that involves listening to absolutely nothing!   Links: Huberman Lab : Neuroscience, learning, focus, sleep, stress, neuroplasticity and science-based tools for everyday life.    Cabin Pressure : John Finnemore’s BBC radio comedy about MJN Air.   Blue Rondo à la Turk : Dave Brubeck Quartet, from Time Out   Calm Cockpit Website: Submit feedback here!

Season 2 Episode 18 (sort of)   As a new school year gets underway, we’re bringing back this conversation about succeeding in aviation training without losing sight of why you started flying. Whether you’re heading back to the classroom, flight school, or pursuing your next rating, these reminders about mindset, pressure, resilience, and finding joy still apply. It originally aired during Season 1 in September 2025 and has been one of our most popular episodes. Enjoy!  Show Notes:  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.

Season 2 Bonus Episode Monday Briefing 15   As we enter into fall, we start to see a season of change. School starts again, jobs change, people move in and out of our lives. I urge you to take a second, and a breath, and realize that change can be for the good. No matter if it is purposeful, or through circumstance, change can be hard, but it can make you into the next great version of yourself.

Season 2 Episode 17 What happens when a student pilot stops accepting “that’s just the way it is” and starts looking for better solutions? In this episode, you’ll learn how entrepreneur and private pilot DeRonte Craig used his marketing expertise to creatively overcome the financial barriers of flight training, earning his private pilot certificate in just three months. He shares why flying 5–6 days a week accelerated his learning, how “showing up” created an unexpected opportunity, and what aviation can learn from entrepreneurship about solving problems differently. DeRonte also takes us inside Check Ride Coach, the AI-powered conversational tool he created to help pilots prepare for the oral portion of their checkride. You’ll learn why verbalizing answers can strengthen knowledge consolidation, how scenario-based questions can move pilots beyond rote memorization, and why practicing concise answers may be just as important as knowing the material. At its core, this is a conversation about preparing not just to know the answer, but to retrieve and communicate it when the pressure is on.   About DeRonte Craig: DeRonte is a private pilot, entrepreneur, educator, mentor, and international speaker. He earned his degree from Bowie State University and studied Innovation and Entrepreneurship at UC Irvine. He is the founder of Nine27 and the creator of Check Ride Coach, and he is the author of Life Lessons from the Left Seat: A Student Pilot’s Guide to Flying and Living Better. Resources DeRonte Craig: DeRonte Craig's website Life Lessons from the Left Seat: DeRonte's free pilot guide

Season 2 Bonus Episode Monday Briefing 14 In this Monday Briefing, you’ll discover three books that offer practical insights into managing self-interference, handling pressure and resistance, sharpening attention, and staying present in the cockpit. The Inner Game of Tennis by W. Timothy Gallwey Learn how to get out of your own way and reduce the mental interference that can undermine performance. The War of Art  by Steven Pressfield Explore how fear, procrastination, and self-doubt can show up in training and how to keep doing the work anyway. Present Moment Wonderful Moment by Thich Nhat Hanh Discover simple practices for returning your attention to the present moment, especially when stress or distraction takes over. Three books. Three lessons for pilots: get out of your own way, face the resistance, and come back to the present moment.   Links:   The Inner Game of Tennis: The Classic Guide to the Mental Side of Peak Performance by W. Timothy Gallwey  “A Zen classic” (The Washington Post) about achieving the state of “relaxed concentration” that’s not only the key to peak performance in tennis but the secret to success in life itself—now in a 50th anniversary edition with an updated epilogue and a foreword by NFL coach Pete Carroll The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield  A succinct, engaging, and practical guide for succeeding in any creative sphere, The War ofArt is nothing less than Sun-Tzu for the soul. What keeps so many of us from doing what we long to do? Why is there a naysayer within? How can we avoid the roadblocks of any creative endeavor—be it starting up a dream business venture, writing a novel, or painting a masterpiece? Bestselling novelist Steven Pressfield identifies the enemy that every one of us must face, outlines a battle plan to conquer this internal foe, then pinpoints just how to achieve the greatest success. The War of Art emphasizes the resolve needed to recognize and overcome the obstacles of ambition and then effectively shows how to reach the highest level of creative discipline. Think of it as tough love . . . for yourself.   Present Moment Wonderful Moment: Mindfulness Verses for Daily Living by Thich Nhat Hanh (Author), Mayumi Oda (Illustrator)   Developed during a summer retreat at Plum Village, Thich Nhat Hanh's meditation center, these charming short verses were collected to help children and adults practice mindfulness throughout the day. The verses, or gathas, are designed to make everyday activities such as washing the dishes, driving the car, or turning on the television opportunities to return to a state of mindfulness. As exercises in both meditation and poetry, gathas are very much in keeping with the Zen tradition: the gatha helps readers become attuned to each action, and at its conclusion, even the most mundane activity is imbued with heightened awareness. Reciting these poetic yet practical verses helps readers slow down and savor every moment. Nhat Hanh’s warm, thoughtful commentary provides insight and inspiration.

Season 2 Episode 16   Learn how professional pilots manage risk before it becomes a problem. In this episode, you'll discover practical Threat and Error Management (TEM) strategies that can improve your decision-making, reduce workload, and strengthen your safety margins. You'll learn how to identify and trap threats before they escalate, create effective personal minimums, use mental rehearsal to stay ahead of fear and stress, manage cognitive bandwidth with automation, and avoid the subtle traps of normalization of deviance. Whether you're a student pilot or a seasoned aviator, these tools can help you make better decisions both in the air and on the ground. Our guest is Mike Jesch, a senior Boeing 787 captain, flight instructor, and the 2026 National FAA Safety Team Representative. With more than 40 years of aviation experience, Mike has trained pilots at every level, from general aviation to the airlines. He is a passionate advocate for pilot proficiency, recurrent training, and the FAA WINGS program, and shares the lessons, habits, and mindset that help pilots build a lifetime of safe flying.   Links: Mike Jesch’s YouTube Channel:  A great channel that speaks to pilot groups on a range of topics, including: Airspace; Flight Instruments; EFBs; ATC Communications; Emergencies; and more. With all the instrument flying experience he's gathered his favorite subjects are in that realm, including; IFR flight planning, regulations, charts, navigation equipment, and more. The Schiff Show with Mike Jesch: A World War II Tragedy That Can Save Your Life. WINGS credit available.

Season 2 Bonus Episode Monday Briefing 13   In this week's Monday Brief, discover one of the most memorable lessons ever shared on The Calm Cockpit Podcast: there are only two speeds in aviation—slow and screw up. This deceptively simple philosophy challenges the instinct to rush and demonstrates why deliberate, methodical action leads to greater safety, fewer errors, and often no loss of time at all. You'll learn why the perception that hurrying saves time is often an illusion, and how adopting a calmer operational tempo can improve both performance and decision-making. The featured clip comes from Brian Schiff, a seasoned captain for a major U.S. airline with more than 21,000 hours of flight time and experience in over 100 aircraft types. A 40-year Gold Seal Flight Instructor, FAA Safety Team Representative, and former FAA-designated examiner, Brian is widely respected throughout the aviation community for his engaging, practical teaching style and his unwavering commitment to advancing aviation safety for pilots at every level. In this excerpt, Brian shares the fascinating origin story behind his now-famous mantra, explaining how a real-world airline experience forever changed his perspective on operational tempo, time management, and cockpit decision-making. You'll also explore how this philosophy extends well beyond the flight deck. Learn why the habits you build in everyday life often become the habits you rely on under pressure in the cockpit, how slowing down can reduce stress and improve situational awareness, and simple ways to practice intentionality before your next flight. Whether you're a student pilot or a seasoned aviator, this episode offers one practical mindset shift you can begin using immediately.   Link: Say Again: Communication,Crew Resource Management, and Cockpit Safety with Brian Schiff from Season 2 Episode 8 of The Calm Cockpit Podcast

Season 2 Episode 15   Summer flying brings unique challenges that go far beyond comfort. In this episode, we explore how heat and dehydration can quietly erode pilot performance, slow reaction time, impair memory, reduc situational awareness, and increase fatigue. Small aircraft cockpits can become significantly hotter than the outside air, placing additional stress on the body and triggering a physiological "fight or flight" response that pulls valuable mental resources away from flying the airplane. We discuss why high temperatures should be treated as a legitimate operational risk—just like fatigue or weather—and why pilots and instructors alike need to recognize the signs before performance begins to suffer. You'll also learn practical, science-backed strategies to stay ahead of the heat, including why hydration starts the day before your flight, how electrolytes help your body absorb water more effectively than water alone, and why sipping consistently beats chugging at the last minute. We share simple ways to keep cooler in the cockpit through clothing choices, cooling techniques, and smarter scheduling, along with the importance of establishing personal temperature minimums to guide go/no-go decisions. Whether you're a student pilot, flight instructor, or experienced aviator, these tips will help you protect your health, sharpen your performance, and fly more safely during the hottest months of the year. Links Monday Briefing: Hydration Strategies for Clear Thinking and Steady Energy Everything you need to know about hydration, originally aired on the Calm Cockpit Podcast March 2026   Free Fly Apparel-Heatwave performance clothing LMNT-Science Backed Electrolytes  Super salty! But have nice and portable single serve packs for flight bags; can adjust the salt to your taste.  Smart Water Bottle- LARQ Bottle

Season 2 Bonus Episode Monday Briefing 12 This briefing focuses on daily supplements and digital tools designed to enhance a pilot's mental clarity, physical recovery, and stress management. We all want to study, test, fly, and exercise better, but in today's world we are inundated with influencers telling us this special substance is going to solve all our problems.  Here are some Calm Cockpit suggestions on where to start, and how to cut through the noise.   Top Five Recommended Supplements (w/Links) Creatine: Ranked as the top recommendation, it is highlighted for its mood-boosting potential and its ability to help build lean muscle and new neural pathways. While it can raise creatinine levels in blood tests, the host notes it does not necessarily indicate negative kidney function. Ashwagandha: This root-based supplement is used to lower cortisol and stress levels, effectively "rounding the corners" of high-stress situations. Users should be aware of potential initial stomach sensitivity. Nootropics (The Genius Brand "Consciousness"): Utilized specifically during high-intensity periods like check ride preparation or training, this formula contains ingredients like lion's mane and caffeine to boost focus and memory retention. Protein: Recommended for physical recovery and mental clarity, especially when integrated with a regular exercise routine. Green Drinks (Beyond Greens): A "superfood blend" used to supplement vegetable and nutrient intake for those who may not consume enough greens in their regular diet. Supplementary Tools for Performance Binaural Beats: Using the Brain Wave app, these sounds are played through headphones to assist with focus, memory, and sleep by affecting brainwave patterns. Supplement Verification: The host uses the Supco app to scan supplement barcodes, which helps verify brand quality, check for natural ingredients, and identify potential negative interactions between different supplements.

Season 2 Episode 14   Grief is an inevitable part of life, but in aviation, it often remains unspoken. Whether it's the sudden loss of a colleague or the death of a loved one, grief can affect focus, decision-making, performance, and well-being in profound ways. In this episode, you'll learn how grief impacts the brain, why healthy compartmentalization is different from emotional suppression, and practical strategies pilots can use to stay grounded during difficult times. You'll also discover tools for managing grief bursts, supporting others through loss, and recognizing when it's time to step back from flying and prioritize healing.   Joining us is Nikki Smith, a death doula, grief coach, and host of the podcast Good Grief. Nikki specializes in helping individuals and families navigate end-of-life, loss, and bereavement with compassion and clarity. Together, we explore the unique challenges aviators face when coping with loss, the barriers that often prevent pilots from seeking support, and why acknowledging our mortality can ultimately help us live—and fly—with greater purpose and resilience.   Links:   Nikki Smith’s Website: Grief coaching, staff support, death doula services, blog, and resources on death and dying  Good Grief with Nikki the Death Doula: the podcast dedicated to demystifying and de-stigmatizing grief with compassion and humor   Journaling Prompts for Pilots: these journaling prompts will help give you a concrete, private, and meaningful way to work through your grief. Provided to us from Nikki, download the PDF and try five minutes of journaling; it's a fantastic method and well worth your time.