The Calm Cockpit Podcast

Season 2 Episode 6

 

In this episode we explore the powerful intersection of literacy, storytelling, and resilience in aviation through the insights of Liz Booker, a retired U.S. Coast Guard commander, helicopter pilot, and diplomat whose career demonstrates that writing is far more than a secondary skill—it is a true force multiplier. In a profession that often emphasizes technical precision, the ability to communicate clearly and think deeply becomes a defining edge, opening doors to leadership opportunities, strengthening decision-making, and shaping the broader aviation conversation. Writing sharpens thought, and sharp thinking translates directly to calm, confident communication in high-stakes environments, making it an essential tool for pilots who want to elevate both their performance and their influence.

Beyond professional advancement, this conversation highlights how writing and long-form reading create the “mental white space” pilots need to process stress, manage complexity, and build lasting resilience in a high-demand environment. From journaling as a way to offload mental pressure and reduce cognitive looping, to storytelling as a means of sharing real, unfiltered experiences, these practices foster clarity, emotional regulation, and stronger community connection. Just as importantly, the episode underscores the role of diverse aviation stories in shaping the future of the industry—because seeing someone who looks like you succeed makes the path forward feel possible. The takeaway is simple but profound: developing literacy is not separate from becoming a better pilot—it is a direct pathway to safer flights, stronger leadership, and a more grounded, resilient cockpit.

 

Links:

Literary Aviatrix-Liz Booker's amazing website

 

Air Facts Journal : share your story!

Season 2: Bonus Episode Morning Briefing 3

This episode explores why effective hydration is not simply about drinking more water but about understanding how fluids, electrolytes, glucose, and micronutrients work together to support cognitive clarity, emotional stability, and sustained energy in demanding environments like the cockpit. 

 

We’ll break down the physiology behind fluid absorption—including the sodium-glucose transport system in the small intestine that allows water to move rapidly into the bloodstream—and translate the science into practical strategies such as morning hydration with a small amount of salt and natural sugar, relying on nutrient-dense whole foods rather than high-sugar sports drinks, and using simple indicators and tracking to fine-tune your personal hydration strategy so that your body and mind remain steady, alert, and ready for high-performance decision making.

Links:

 

Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence - PMC

 

Electrolytes: Types, Purpose & Normal Levels

 

Subjective thirst moderates changes in speed of responding associated with water consumption

 

A drink of water can improve or impair mental performance depending on small differences in thirst

 

Effects of drinking supplementary water at school on cognitive performance in children

 

Effects of Changes in Water Intake on Mood of High and Low Drinkers

 

Paleovalley Essential Electrolytes

 

Literary Aviatrix-Liz Booker

 

LMNT | Zero Sugar Electrolytes | Paleo-Keto Friendly Hydration

Midlife Pilot Podcast

Season 2 Episode 5

 

Recurrent training isn’t a judgment of your identity as a pilot—it’s a sharpening of your craft.
It can feel like a high-stakes verdict on your abilities but in this episode we reframe it for what it truly is; a training event. Whether you’re heading into a stage check in general aviation, a flight review, or a full professional recurrent training, it helps to remember that the goal isn’t perfection; it’s refinement. We'll explore the critical mindset shift from perfectionism to excellence. When pilots release the “death grip” and allow stress to become a performance enhancer rather than a threat, they access adaptability, clearer communication, and even enter into a flow state.

We break down the four pillars of optimized recurrent performance: mindset, psychological regulation, strategic preparation, and recovery rituals.

Instructors are watching your decision-making; they aren’t looking for flawless maneuvers, they want to see where your brain goes under pressure.

 

We discuss practical study strategies that prevent burnout, including paced preparation, personalized memory tools, and identifying your unique knowledge gaps well in advance. Most importantly, we examine how over-control diminishes performance—and how surrendering to the training process paradoxically gives you more command.

Finally, we address what happens after the training event. Sustainable performance requires intentional recovery: cognitive closure at the end of each day, physical release to metabolize stress, and realistic expectations that not every session will feel great. When approached with curiosity, humility, and strategy, it becomes one of the most powerful tools for flying smarter and stressing less.

Season 2: Bonus Episode Morning Briefing 2

 
Key Highlights:
 
• The "I Get To" Mindset: John reframes the challenges of being away from home and family. Instead of viewing the job as a burden, he encourages pilots to see their badge swipe as an entry into another day of adventure and responsibility.
 
• The 1% Perspective: A reminder that less than 1% of humanity has ever experienced flight. John urges aviators to look out the window during their next trip—no matter how routine—and reconnect with the "why" behind their journey.
 
• Physiological Prep for Night Flights: Drawing from his research on fatigue, John discusses the importance of natural sunlight absorption through the eyes and skin (safely) to awaken the brain and prepare for evening operations.
 
• Combatting Fatigue and SAD: For those stuck in offices or dark sim centers, John suggests using natural blue light devices (not your phone) for approximately 20 minutes to improve mood, retention, and confidence while reducing stress.
 
• Fueling the Brain: A quick look at John’s pre-flight nutrition, including a "Gita-approved" avocado smoothie and a protein-rich sandwich to engage the brain for the duty day ahead.
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Actionable Takeaways:
 
1. Seek the Sun: Before a night flight or a long shift, spend time in natural light to regulate your nervous system.
 
2. Blue Light Therapy: If natural sunlight isn't available, utilize a blue light source to help with Seasonal Affective Disorder (SAD) and general fatigue.
 
3. Practice Gratitude: Shift your internal dialogue from "I have to" to "I get to" to sustain long-term excellence.
 
Closing Thought "Taking care of yourself is not stepping back from excellence—it's how elite performers sustain it."

Season 2 Episode 4

Flight crews operate in one of the most physiologically demanding environments out there: long sedentary stretches, high cognitive load, circadian disruption, and unpredictable schedules. In this episode, we break down how to move away from all-or-nothing fitness thinking and toward a flexible, data-informed strategy that actually works in aviation. 

We explore why modern exercise science favors strength training and progressive overload over steady-state cardio for building resiliency, cardiac efficiency, and long-term metabolic health—especially for aging aviators who need to preserve explosive strength for operational readiness. We also talk about the “learning phase” of training, how neurological adaptation builds muscle memory, and why consistency—not intensity—is the real game changer.

On the nutrition side, we frame fueling like flight planning: fat loss requires a calorie deficit, protein intake matters (0.7–1.2g per pound of body weight for active adults), and fiber is often the missing piece. We discuss evidence-based supplements like creatine, why collagen is frequently misunderstood, and how tools like wearables from Garmin, Apple, Oura Health, and WHOOP can reduce friction in tracking. 

 

Most importantly, we emphasize strategic flexibility: pre-planning workouts around your duty schedule, letting operational chaos dictate rest days, and remembering that your health routine must bend with aviation life—not break because of it.

 

Helpful Links:

Mile High Health Club: Your hub for all of Lashae's offerings: workouts, nutrition advice, flight crew health courses, membership information and more!