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.

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."

Distinguish science-backed strategies from pseudoscience.

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 [email protected]

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. 

Episode 9  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. 

Episode 8  In this episode celebrated aviator and Flight Instructor Hall of Fame inductee Greg Brown joins us for a lively discussion about building a fulfilling career. Greg will recount his non-linear career journey and how unexpected pivots often led to new opportunities; including becoming an author, flight instructor, chief pilot, and photographer. Our discussion explores themes of identity crisis, the vital role of community and mentorship in navigating challenges, and the importance of resilience in the face of setbacks within the demanding field of aviation. Greg's experiences underscore that passion for flying and the support of others are crucial for overcoming obstacles and discovering diverse opportunities within the industry.  

Greg’s Website-find all of his links here!

“Flying Carpet” Podcast

“Flying Carpet”’ Book

The Savvy Flight Instructor, Secrets of the Successful CFI 2nd Edition

The Turbine Pilot’s Flight Manual with Mark J. Holt, 5th Edition

Greg’s Photography, Art Prints, and Calendars

Greg Brown’s Student Pilot Pep Talk Group

So Good They Can't Ignore You: Why Skills Trump Passion in the Quest for Work You Love by Cal Newport 

Episode 7  Explore the most effective strategies to learn and retain complex information. These tips are designed to help you prepare for FAA exams, refresh knowledge for proficiency checks, or to assist during a new type rating. 

Covering topics such as active recall, visualization, interleaved practice, spaced repetition, gamification, and lifestyle strategies like nutrition, physical activity, and proper rest, you’ll find actionable tips for improving your knowledge and retention. 

Listen and discover how to optimize your study habits to improve retention, with a touch of humor and real-life examples to help you put these techniques into action today.

00:00 Introduction to Effective Study Techniques

01:54 The Importance of Proper Study Techniques

06:04 Active Recall and Teaching Others

06:58 The Feynman Technique and Tennis Ball Method

12:32 Visualization Techniques for Better Learning

18:00 The Power of Handwritten Notes

21:19 Interleaved Practice: Mixing Topics for Better Retention

26:23 Mind Mapping: Connecting the Dots

29:10 Spaced Repetition: Reinforcing Knowledge Over Time

31:59 Quizlet: The Ultimate Flashcard App

35:09 Introduction to Pomodoro Technique

35:59 Benefits of Short Bursts and Breaks

37:34 Gamification in Learning

38:38 The Perfection Game Story

45:22 Leveraging First Principles

49:04 Lifestyle Strategies for Effective Learning

54:00 The Importance of Proper Rest

56:02 Caffeine and State-Dependent Learning

58:00 Recap and Listener Engagement

References for Study Techniques and Learning Strategies:

Active Recall & Spaced Repetition

Roediger, H. L., & Butler, A. C. (2011). The critical role of retrieval practice in long-term retention. Trends in Cognitive Sciences, 15(1), 20-27.

Teaching Others (Feynman Technique)

Feynman, R. P. (1985). Surely You're Joking, Mr. Feynman! Adventures of a Curious Character. W.W. Norton & Company. 

Interleaved Practice

Rohrer, D., & Taylor, K. (2007). The effects of overlearning and distributed practice on the retention of mathematics knowledge. Journal of Educational Psychology, 99(1), 123–133.

Visualization

Cormier, S. M., & Hagman, J. (1987). Learning and memory: A comprehensive reference. Academic Press.

Minimize Distractions & Focused Study Environment

Shallice, T. (2004). The effect of distractions on studying. In: Cognitive Control (pp. 285-302). MIT Press.

Study Schedule and Time Management

Britton, B. K., & Tesser, A. (1991). Effects of time management practices on college grades. Journal of Educational Psychology, 83(3), 405–410.

Physical Activity & Cognitive Function

Chang, Y. K., Labban, J. D., Gapin, J. I., & Etnier, J. L. (2012). The effects of acute exercise on cognitive performance: A meta-analysis. Brain Research, 1453, 87–101.

Nutrition & Brain Function

Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578.

Hydration & Cognitive Performance

McDonnell, L. M., & McMahon, M. (2010). The impact of dehydration on cognitive performance. Journal of the American College of Nutrition, 29(1), 26–33.

Sleep and Memory Consolidation

Walker, M. P., & Stickgold, R. (2006). Sleep, memory, and plasticity. Annual Review of Psychology, 57, 139–166.

Episode 6  Confronting Imposter Syndrome: Wisdom from Veteran Flight Instructor Robert “Bob” Meder. In this episode of the Calm Cockpit Podcast, veteran flight instructor Bob Meder shares his extensive experience and insights on dealing with imposter syndrome in aviation. The discussion takes listeners through the nuances of balancing confidence and humility, the importance of honest self-assessment, and practical strategies for managing fear and challenges. Bob reflects on his 31 years of teaching pilots and his role as an active board member for the National Association of Flight Instructors, offering tangible advice for aviators of all levels to improve their confidence and skills.

Episode 5  Want to sleep better tonight? This Bonus Episode presents a guided deep relaxation intended to promote sleep or return to sleep. Hosted solo by Gita, you’ll be easily guided through a natural process that gradually slows down the body and mind, allowing you to drift into a state of peace and rest. There is no pressure, no expectations; just a comfortable and supportive practice that will help you get the rest you need to feel better and enhance your aviation goals. 

Cue it up tonight for a great night’s sleep, and return to it often; the more you practice the easier it becomes to find your best night’s sleep!

Episode 4  In this episode hosts Gita and John delve into the crucial, yet often overlooked, topic of sleep and its impact on aviation performance. They tackle common myths, present the latest scientific research, and explore the distinctions between short-term sleep disruptions and long-term sleep deficiencies. Through a detailed discussion, they provide actionable strategies that pilots can start implementing today to improve their sleep quality today.

Helpful Links and Sources: