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We dive into the 2026 Pac-12 football season by ranking the top running back rooms in the new conference - Boise State, San Diego State and Fresno State appear at the top of the list (with Colorado State at the bottom), Bob talks to former player/current coach Jabril Frazier about his growth/future in Bronco Focus, Boise State basketball loses top guard transfer Ty Rodgers to serious injury, Kellen Moore has mandatory minicamp this week - his top priorities, Weekend Winners & LosersSee omnystudio.com/listener for privacy information.
The Colorado State Shooting Association is taking on the state government in a lawsuit that could have far-reaching implications for gun owners and the Second Amendment. This episode, we're joined by Daniel Fenlason, director of operations for the association, as he explains the reasoning behind their challenge to House Bill 126. The bill in question, signed into law by Governor Polis, allows government agents to access purchase records from gun stores without a warrant or probable cause. This has raised serious concerns about the erosion of Fourth Amendment rights and the potential for abuse. Daniel and his team are confident that the law will be struck down, citing its clear violation of both the Second and Fourth Amendments. The association's lawsuit is not just about gun rights, but also about the principle of equal treatment under the law. As Daniel explains, law-abiding gun stores are being treated like second-class citizens, with their customers' private information being made available to the government without any oversight. This is a worrying trend that could have implications for all of us. To hear more about this important case and the potential consequences for gun owners in Colorado, tune in to this episode. Daniel shares his insights on the motivations behind the bill and the association's strategy for taking on the state government. Don't miss this thought-provoking conversation and join the discussion on the intersection of gun rights and individual freedoms.See omnystudio.com/listener for privacy information.
Colorado State researchers are lowering their forecast for hurricane season a little bit. We get the details from Levi Silvers, a research scientist at CSU.
BRONCO FOCUS EVERY MONDAY-THURSDAY AT 3:45 P.M.: Bob Behler, the voice of Boise State athletics, joins Prater and Johnny to continue his Mountain West memory tour. The Broncos didn't do a lot of losing during their 15 seasons in the MW - but some of those losses will sting forever. From TCU in 2011 to UTEP in 2022 and Colorado State in 2023 - which one hurt the most?See omnystudio.com/listener for privacy information.
BRONCO FOCUS EVERY MONDAY-THURSDAY AT 3:45 P.M.: Bob Behler, the voice of Boise State athletics, joins Prater and Johnny to continue his Mountain West memory tour. The Broncos didn't do a lot of losing during their 15 seasons in the MW - but some of those losses will sting forever. From TCU in 2011 to UTEP in 2022 and Colorado State in 2023 - which one hurt the most?See omnystudio.com/listener for privacy information.
BRONCO FOCUS EVERY MONDAY-THURSDAY AT 3:45 P.M.: Bob Behler, the voice of Boise State athletics, joins Prater and Johnny to continue his Mountain West memory tour. The Broncos didn't do a lot of losing during their 15 seasons in the MW - but some of those losses will sting forever. From TCU in 2011 to UTEP in 2022 and Colorado State in 2023 - which one hurt the most?See omnystudio.com/listener for privacy information.
WyoSports.com sports writer Alex Taylor joins host Mike McFeely to chat about a column Alex wrote for his newspaper: "Will Wyoming and North Dakota State be Mountain West rivals?" All signs point to "yes" since both programs need a conference rivalry since college football realignment has shaken up the landscape. Wyoming lost Colorado State to the Pac-12 (even though they'll play non-conference games for at least a decade) and NDSU lost South Dakota State, which remains in FCS. Many seem to believe this will be a good matchup, and Alex and Mike are no different. They explain why.
Today, Hunter was joined by long time criminal defense lawyer Jim Castle. Jim is here to help people understand the legal ethics related to workload limits and to explain where the Office of the State Public Defender gets these ethics wrong. Guest: Jim Castle, Criminal Defense Lawyer, Colorado Resource: Google Drive with Relevant Documents https://drive.google.com/drive/folders/1NVuuL9L6BUH8xBggXKnUMvsqJvSygk38?usp=drive_link Link to ABA Formal Opinion 06-441 https://www.in.gov/ccaa/files/ABA.Ethics06-441.pdf Contact Hunter Parnell: Publicdefenseless@gmail.com Instagram @PublicDefenselessPodcast Twitter @PDefenselessPod www.publicdefenseless.com Subscribe to the Patreon www.patreon.com/PublicDefenselessPodcast Donate on PayPal https://www.paypal.com/donate/?hosted_button_id=5KW7WMJWEXTAJ Donate on Stripe https://donate.stripe.com/7sI01tb2v3dwaM8cMN Trying to find a specific part of an episode? Use this link to search transcripts of every episode of the show! https://app.reduct.video/o/eca54fbf9f/p/d543070e6a/share/c34e85194394723d4131/home **** ALL OPINONS SHARED BY HOST HUNTER PARNELL DO NOT REFLECT THE THOUGHTS OR OPINIONS OF THE AURORA MUNICIPAL PUBLIC DEFENDER****
visit: https://www.ysguys.comOn this Memorial Day edition of Y's Guys, Dave McCann welcomed Jason Shepherd in for Blaine Fowler for a wide-ranging show covering BYU football, basketball, track and field, golf, baseball, and more. The show opened with discussion about the upcoming announcement of kickoff times and broadcast details for BYU football's first three games, including Utah Tech, Arizona, and Colorado State, plus the possibility that BYU's October 17 matchup with Notre Dame could become one of the biggest national games of the season.The first guest was author, speaker, podcast host, educator, and BYU fan John Bytheway, who discussed leadership, mentorship, the power of coaches and parents in shaping young people, and what BYU's standout freshmen—AJ Dybantsa, Bear Bachmeier, Jane Hedengren, and Kihei Akina—teach about buy-in, humility, and influence. BYU director of track and field Ed Eyestone then joined live from his Memorial Day barbecue to preview NCAA West Regionals and BYU's national championship hopes, including the extraordinary freshman season of Jane Hedengren and the continued strength of BYU's distance program.The Re-Lyte Athlete of the Week was BYU men's golfer Parker Bunn, who delivered a top-10 finish at NCAA Regionals to help the Cougars qualify for the national championship. The show also featured BYU super fan and Ephraim's Hope leader Gary Heaton, who shared his love for BYU sports and promoted the upcoming Ephraim's Hope Golf Tournament, which raises money to send children in Uganda to school. The episode closed with campus notes, Quick Quack updates, “On This Day,” and a Memorial Day tribute to those who gave their lives in service to the country.#BYU #BYUSports #BYUFootball #BYUBasketball #JohnBytheway #EdEyestone #JaneHedengren #ParkerBunn #KiheiAkina #BYUGolf #BYUTrack #EphraimsHope #CougarNation #YSGUYS #LDS Hosted on Acast. See acast.com/privacy for more information.
Romans 14:10–15:33In this episode of Encounter with God Together, Gail Martin welcomes Chris Foerster, assistant head coach of the San Francisco 49ers, for week two of the special "Coaches in the Word" series, reflecting on Romans.Chris shares part of the origin story of the NFL coaches' fellowship—a group that began roughly 25 years ago when he, Tony Dungy, and Vikings chaplain Tom Lamphere started meeting together in Scripture using the Encounter with God daily Bible guide. His connection to this community runs deep, going all the way back to a college Bible study at Colorado State.Reflecting on this week's readings from Romans, Chris zeroes in on the call not to criticize but to stir up goodness, peace, and joy. He poses a convicting question from the devotional: Did Jesus merely tolerate us, or did he love us? That distinction, Chris says, should change how we treat everyone around us—on the field and off.Chris gets personal about what a life of service looks like in the high-pressure world of the NFL, how Tony Dungy's teaching-first philosophy shaped his coaching career, and why he believes we're blessed in order to bless others.
Adam Fox is a Tucson, Arizona native and he has worked with Hillel (U of Arizona, Colorado State) and Chabad at NAU in Flagstaff, deeply shaping Jewish life on campus and fighting antisemitism. Since early 2025, he has battled a rare, life-threatening volvulus (twisted intestines), undergoing multiple emergency surgeries (at least four in 2026), infections, complications, and major lifestyle changes. His illness has strengthened his Jewish journey - crediting Chabad for his growth, proudly observing mitzvos, and remaining committed to Torah, Jewish unity, and Am Yisrael Chai even from his hospital bed.We filmed this before his last surgery. Adam did not know if he'd wake up from it.Support his GoFund me here: https://gofund.me/c47b055f1✬ SPONSORS OF THE EPISODE ✬► BF Design: Designed for RealityBF Design doesn't just create beautiful plans. They create projects that work, get approved and get built.→ 732-961-1202→ https://bit.ly/4sEklMw► Wheels To Lease: #1 Car CompanyFor over 35 years, Wheels To Lease has offered stress-free car buying with upfront pricing, no hidden fees, and door-to-door delivery.→ CALL/TEXT: 718-871-8715→ EMAIL: inspire@wheelstolease.co→ WEB: https://bit.ly/41lnzYU► Not Stam Judaica: Mezuzahs Made SimpleThe best quality. The best prices. The easiest process possible.They also specialize in sifrei Torah, megillos, tefillin, mini travel tefillin, and all safrus needs.→ Call or Text: 845-709-3173► Rockwell Health: Mental Health Made AccessibleLife is stressful enough. Getting help shouldn't be.Rockwell Health offers telehealth therapy across New York with compassionate male and female therapists for anxiety, stress, depression, relationship challenges, and more. They accept Medicaid, have no waitlist, plus evening and Sunday appointments that actually fit your schedule.→ Call: 718-307-5775→ Email: BHintake@rockwellhc.com✬ IN MEMORY OF ✬This episode is in memory of:• Miriam Sarah bas Yaakov Moshe• Shimon Dovid ben Yaakov Shloima#iftnLchaim.
Today's guest is Andria Brown, an IFBB Fit Model Pro, whose journey into bodybuilding is rooted in resilience, survival, and an unshakable belief that anything is possible. Originally from Roanoke, Virginia, she stepped out on her own at just 17 years old and has built her life from the ground up. Her story includes time in foster care, navigating abuse, and using athletics as both an escape and a path forward. From softball at a young age to football, track, and weightlifting, movement became more than just sport—it became a lifeline. Now, she's not only a professional athlete but also a coach dedicated to making fitness accessible to everyone, creating opportunities for those who may not otherwise have the resources. Her journey is raw, real, and deeply inspiring and today, we're diving into all of it. Andria's Background & Journey Personal History: Andrea overcame significant challenges including foster care, adoption, abuse, and homelessness to become an IFBB fit model pro Athletic Foundation: Competed in multiple sports including softball, ballet, volleyball, track and field, football, and weightlifting from a young age Education Path: Won a competitive Air Force scholarship, attended NC State for nuclear engineering, later switched to online college at Colorado State, currently pursuing registered dietitian certification Family Support: Brother Adam was instrumental in her survival and support; currently has a supportive partner of almost 4 years and his family Competition & Training Insights Upcoming Competition: Las Vegas Pro Natural show (6 days from recording date) - goal is to shake off nerves and get back on stage after winning pro card Prep Challenges: Started two new jobs and school during prep, hit a plateau at 136 pounds, took a 2-week break recommended by coach Adam Atkinson which helped reset mindset and progress Pre-Stage Ritual: Focuses on music, body awareness (feeling fingers and toes), and tells herself "I've done this before, and I can do it again" Mental Approach: Views fitness as a skill set rather than perfection; focuses on consistency over time rather than perfect execution Coaching Philosophy Accessibility Focus: Offers two tiers - premium full-service coaching and more affordable options based on client budget Client Approach: Meets clients where they are, focuses on building skills incrementally, provides education over shame Personal Connection: Uses her own experiences with emotional eating, trauma, and addiction to relate to and support clients without judgment Target Audience: Passionate about helping young adults and kids in foster care find transformation through athletics Personal Growth & Mindset Key Philosophy: "Choose your stress" - focus energy on what can be controlled rather than what cannot Self-Compassion: Acknowledges that coping mechanisms like emotional eating were necessary survival tools at the time Progress Mindset: Estimated improvement in relationship with food from 60% last year to 85% this year Complex PTSD Management: Uses affirmations ("you are safe, you are okay") when stress responses trigger, especially during deep prep Gratitude Practice: Actively chooses to focus on what she has rather than what she lacks Future Goals Athletic Goals: Compete as fit model pro, eventually try bikini division after having children, ultimate goal is Olympia Career Goals: Become a registered dietitian, help 5 people achieve similar transformations Foster Care Advocacy: Raise awareness about the 6,000-child shortage in North Carolina foster care system, educate potential foster parents Podcast Launch: "Fit Model Unfiltered" (Instagram: https://www.instagram.com/fitmodelnofilter/) - planned launch by end of summer 2026, featuring vulnerable stories and interviews with fit model athletes and coaches Inspirational Messages On Comparison: "Other people being beautiful and doing amazing does not change anything about you" On Perseverance: "It's okay if people who've been doing this multiple years longer than you are better than you. They should be." On Taking Action: "Just have the audacity" - don't take life too seriously, have the courage to try On Self-Talk: How you talk to yourself before entering a situation significantly impacts the outcome On Expectations: "If you can accept what you can expect, you're gonna be in a lot better position" CONNECT WITH ANDRIA: https://www.instagram.com/andria.ifbbpro/ https://www.instagram.com/fitmodelnofilter/ CONNECT WITH CELESTE: Website:http://www.celestial.fit Instagram:https://www.instagram.com/celestial_fit/ All Links:http://www.celestial.fit/links.html
The Wall Street Journal ran a major piece today warning that the Colorado River system is on the brink of disaster. The article points to a system under extreme stress: a river serving roughly 40 million people, more than five million acres of farmland, and hydroelectric power for millions. It also notes that Lakes Mead and Powell, the two largest reservoirs in the basin, have fallen dramatically from their peak volumes.Now, there is no question that the Colorado River is in crisis. But the framing matters.When the public hears “40 million people,” the mental image is subdivisions, swimming pools, lawns, golf courses, and new housing developments. That framing conveniently feeds the anti-development narrative. It suggests that growth itself is the problem.If we are serious about solving the problem, we need to look where the water actually goes. And most of it goes to agriculture. Colorado State's agricultural water conservation work notes that farms using flood irrigation are often only about 50 percent efficient, while sprinkler and drip systems can reach 80 to 90 percent efficiency. The vast majority of the acreage is still using this antiquated method of irrigation. -----------**Real Estate Espresso Podcast:**Spotify: [The Real Estate Espresso Podcast](https://open.spotify.com/show/3GvtwRmTq4r3es8cbw8jW0?si=c75ea506a6694ef1) iTunes: [The Real Estate Espresso Podcast](https://podcasts.apple.com/ca/podcast/the-real-estate-espresso-podcast/id1340482613) Website: [www.victorjm.com](http://www.victorjm.com) LinkedIn: [Victor Menasce](http://www.linkedin.com/in/vmenasce) YouTube: [The Real Estate Espresso Podcast](http://www.youtube.com/@victorjmenasce6734) Facebook: [www.facebook.com/realestateespresso](http://www.facebook.com/realestateespresso) Email: [podcast@victorjm.com](mailto:podcast@victorjm.com) **Y Street Capital:**Website: [www.ystreetcapital.com](http://www.ystreetcapital.com) Facebook: [www.facebook.com/YStreetCapital](https://www.facebook.com/YStreetCapital) Instagram: [@ystreetcapital](http://www.instagram.com/ystreetcapital)
BRONCO FOCUS EVERY MONDAY-FRIDAY AT 3:45 P.M.: Bob Behler, the voice of Boise State athletics, joins Prater and Johnny to recap Colorado State's football program and the progress the Rams made in their spring camp under new coach Jim Mora. Bob's No. 1 storyline: The impact Mora is having on the program.See omnystudio.com/listener for privacy information.
Boise State football coach Spencer Danielson shares his thoughts on the roster - and his offseason priorities, NFL camp updates on Kage Casey, Zion Washington and Taylen Green, Bob continues his post-spring football tour of new Pac-12 teams (Colorado State), Weekend Winners & LosersSee omnystudio.com/listener for privacy information.
BRONCO FOCUS EVERY MONDAY-FRIDAY AT 3:45 P.M.: Bob Behler, the voice of Boise State athletics, joins Prater and Johnny to recap Colorado State's football program and the progress the Rams made in their spring camp under new coach Jim Mora. Bob's No. 1 storyline: The impact Mora is having on the program.See omnystudio.com/listener for privacy information.
Boise State football coach Spencer Danielson shares his thoughts on the roster - and his offseason priorities, NFL camp updates on Kage Casey, Zion Washington and Taylen Green, Bob continues his post-spring football tour of new Pac-12 teams (Colorado State), Weekend Winners & LosersSee omnystudio.com/listener for privacy information.
In this episode, hosts David Millili and Steve Carran sit down with Maura Zambarano, President of Mattress Concierge, for an honest and wide-ranging conversation about entrepreneurship, resilience, and the evolving role of sleep in hospitality.From a lightning-round icebreaker revealing Maura's calm-inducing superpower to a deeply personal story of unexpectedly taking over a company after tragedy, this episode explores how life experience, adaptability, and customer obsession can shape leadership in powerful ways.Maura shares her unconventional journey—from studying economics at Colorado State after a last-minute major switch, to grassroots sales launching a sauce business out of a converted Airstream, to building a career in senior living and ultimately stepping into the hospitality world through Mattress Concierge. She also dives into what makes boutique hospitality unique and why sleep has become one of the most overlooked yet critical components of the guest experience.The conversation highlights how boutique hotels are redefining comfort, why mattresses are a strategic investment rather than just a cost, and how personalization and wellness trends are shaping the future of hotel stays.In this episode you'll discover: How Maura Zambarano unexpectedly became President of Mattress Concierge and rebuilt a company from the ground up Why sleep is one of the most undervalued drivers of guest satisfaction in hospitality What boutique hotels are getting right (and wrong) about the guest experience The future of personalized sleep experiences in hotels, from pillow menus to wellness-focused rooms Why durability and design matter more than ever when selecting hotel mattresses Watch the FULL EPISODE on YouTube: https://youtu.be/2OX8QmpMmIw This episode is sponsored by Mattress Concierge: https://www.mattressconcierge.com/Links:Maura on LinkedIn: https://www.linkedin.com/in/maura-zambarano-95403911/Mattress Concierge: https://www.mattressconcierge.com/ For full show notes head to: https://themodernhotelier.com/episode/275Follow on LinkedIn: https://www.linkedin.com/company/the-..Join the conversation on today's episode on The Modern Hotelier LinkedIn pageConnect with Steve and David:Steve: https://www.linkedin.com/in/%F0%9F%8E...David: https://www.linkedin.com/in/david-mil.
In the State of Colorado, the couple hundred rivers and several thousand streams are extremely popular for fishing, boating, swimming, all the river things. And while people typically have access to these waterways, the laws on access in the state are not clear and could potentially lock up access when rivers run next to and through private property. Currently two groups are working to secure access for river users and a film, "Common Waters," explores a recent interaction between a landowner and a fisherman that is leveraging a push for legal clarity around this access. Two guests join us to talk through the topic: Hattie Johnson from American Whitewater, and Cody Perry from Rig to Flip. GUESTS Hattie Johnson from American Whitewater Cody Perry from Rig to Flip Thumbnail pic: Cody Perry, Rig to Flip RESOURCESFilm: "Common Waters" White paper on Wading and navigability in Colorado Article on opposition to stream access in Colorado Donate to Colorado Access Fund THE 2 GROUPS WORKING ON ACCESS Responsible River Recreation Alliance (Hattie Johnson & AW) Send a letter to your Colorado lawmaker supporting safe and legal river passageFacebookInstagram Colorado Stream Access Coalition (Cody Perry & Rig to Flip) Sign the Petition for boating and fishing/wading access SPONSORSNRS NRS PFD for Whale Foundation Whale Foundation PREVIOUS RIVER RADIUS EPISODES ON TOPIC New Mexico's Fenced Off Rivers (Apple Podcast) New Mexico's Fenced Off Rivers (Spotify) THE RIVER RADIUSWebsiteRunoff signup (episode newsletter)InstagramFacebookApple PodcastSpotifyLink Tree
On this episode of the Cougar Tracks Podcast, KSL Sports BYU Insider MitchHarper breaks down the potential fallout from the gambling scandal involving Texas Tech QB Brendan Sorsby and what it could mean for BYU football's chances to win the 2026 Big 12 title. Mitch also continues the 2026 BYU Spring Football Opponent Tour with a look at former WAC and MWC rival Colorado State. Kevin Lytle from The Coloradoan joined Mitch to discuss the Rams in 2026 as they get set to kick off year one of the Jim Mora era in their transition to the Pac-12 Conference. To wrap things up, Mitch broke down the potential top prospects from the BYU football program for the 2027 NFL Draft. Subscribe to the Cougar Tracks Podcast to stay up-to-date with all the daily episodes. Cougar Tracks is on YouTube and X every weekday at Noon (MT), and KSL NewsRadio at 6:30 p.m. (MT). Apple: https://podcasts.apple.com/us/podcast/cougar-tracks/id1146971609 YouTube Podcast: https://kslsports.com/category/podcast_results/?sid=2035&n=Cougar%20Tracks Spotify: https://open.spotify.com/show/2NCF1KecDsE2rB1zMuHhUh Download the KSL Sports app Google: https://play.google.com/store/apps/details?id=com.bonneville.kslsports&hl=en_US iOS: https://apps.apple.com/us/app/ksl-sports/id143593 Mitch Harper is a BYU Insider for KSLsports.com and hosts the Cougar Tracks Podcast daily on KSL Sports YouTube and KSL NewsRadio (SUBSCRIBE). Harper also co-hosts Cougar Sports Saturday (12–3 p.m.) on KSL NewsRadio. Follow Mitch’s coverage of BYU athletics in the Big 12 Conference on X (formerly Twitter) and Instagram: @Mitch_Harper. Want more coverage of BYU sports? Take us with you wherever you go. Download the new and improved KSL Sports app from Utah’s sports leader. Allows you to stream live radio and video, keeping you up-to-date on all your favorite teams.
(S9, E31) This week on the Colorado State Insider podcast, Brian has a full CSU spring football recap as he revisits some of the top interviews from the past few weeks. Use the time codes to jump directly to each conversation with players, coaches, and CSU leadership.Interview Rundown:7:15 – Price Tracy - Offensive Coordinator (Episode 24)31:00 – Hauss Hejny - CSU Quarterback (Episode 27)46:35 – Matt Mitchell - Pass Game Coordinator and QB Coach (Episode 28)55:45 – Kenny McClendon - Assistant Head Coach and DL Coach (Episode 29)1:12:10 – Christian Pace - Run Game Coordinator and OL Coach (Episode 30)1:30:30 – Jim Mora - CSU Football Head Coach (Spring Spotlight)1:40:55 – Price Tracy - Offensive Coordinator (Spring Spotlight)1:51:20 – Tyson Summers - Defensive Coordinator (Spring Spotlight)2:00:00 – Amy Parsons - President of Colorado State University (Spring Spotlight)2:11:15 – John Weber - CSU Director of Athletics (Spring Spotlight)See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
A simple but powerful leadership lesson: show up — whether in loss, transition or everyday life. SUMMARY Jessica Whitney '10 reminds us that we often know what to do — the difference is actually doing it. Small acts of showing up can mean everything. SHARE THIS EPISODE LINKEDIN | FACEBOOK JESSICA'S TOP 10 LEADERSHIP LESSONS Here are 10 leadership lessons from this conversation: 1. Align your life with your values, not your plan Whitney thought she'd do 20 years in the U.S. Air Force, but family and faith became higher priorities than her original career plan. Leadership lesson: Be willing to pivot when reality and your values diverge, even if it means leaving a prestigious path. 2. Redefine success beyond titles and rank She struggled after leaving the Air Force because her identity was tied to “academy grad” and “officer.” Leadership lesson: Anchor your worth in who you are and how you impact people daily, not in your job title. 3. Use mentors to unlock “freedom to choose” A single honest conversation with her mentor gave Whitney “freedom” to imagine different possibilities. Leadership lesson: Seek out mentors who model alternative paths and will tell you the truth about tradeoffs. 4. Make decisions with the best information you have now Whitney references the Gen. George Patton quote about a good plan now vs. a perfect plan later, and emphasizes moving forward one step at a time. Leadership lesson: Don't wait for total certainty. Clarify what you know, what you don't control, then act. 5. Integrity = keeping and honoring your word From her transformational leadership class: Keep your word when you can. When you can't, honor it: Notify early, reset expectations and clean up the impact. Leadership lesson: Integrity isn't perfection; it's proactive ownership. This builds trust and reduces stress for everyone. 6. Name the stories that secretly run you (“what's undefined runs you”) Whitney recognized long-standing internal stories like “I don't belong” from moving often as a Navy brat. Leadership lesson: Identify your limiting narratives (e.g., “I can't disappoint people,” “I don't belong”) so they stop unconsciously driving your behavior. 7. Create a compelling future and work backwards She describes standing in the future you want (for yourself or an organization) and asking, “If we were already there, how did we get here?” Leadership lesson: Lead by designing the future state (culture, behaviors, outcomes), then reverse-engineer today's actions. 8. Show up for people — especially in their storms After her brother-in-law's suicide, the support from church and Air Force community showed her the power of “just showing up.” Leadership lesson: You rarely know what others are carrying. Leadership is often simply being present, unasked, when it matters. 9. Align daily actions with stated values Whitney feels the most stress when her behavior and values (family, faith, health, service) are misaligned. Leadership lesson: Use misalignment (stress, guilt, burnout) as a signal to recalibrate how you spend time, energy and money. 10. Invest in small, consistent habits (1% better) Whitney references “atomic habits” — reading regularly, moving her body, cooking healthy meals and doing “one more rep.” Leadership lesson: Long-term leadership impact comes from small, repeatable behaviors, not dramatic one-time efforts CHAPTERS 00:00:05 – Introduction & Transition Theme Whitney is welcomed to Long Blue Leadership. Host, Lt. Col. (Ret.) Naviere Walkewicz '99, frames the episode around transitioning out of the military, and Whitney shares her background as part of a dual-military couple and early family life. 00:02:02 – Mentorship, Freedom & First Thoughts of Leaving Whitney describes reaching out to her mentor about transitioning to the reserves. That conversation gives her “freedom” to imagine a different life that prioritizes family and values over a 20-year active-duty career. 00:06:39 – Academy Lessons, Courage & Decision-Making Under Uncertainty Col. Walkwicz digs into Whitney's use of the word “freedom.” Whitney connects her decision-making and leap of faith to leadership lessons from the Academy — facing unknowns, focusing on what she can control, and acting without a perfect plan. 00:10:13 – Growing Up Military & Redefining Identity Beyond Rank Whitney shares her deep military heritage as a Navy brat and descendant of generations of service. She explains the identity shock of leaving active duty and having to redefine success beyond titles like “officer” and “academy grad.” 00:13:26 – Values, Overwhelm & Redefining Success in Daily Life Whitney talks about aligning actions with values: quiet time, family, health and rest. She contrasts the nonstop pace of active duty with her new season as a stay-at-home mom and reservist, and how she now defines success. 00:17:19 – Loss, Suicide, Grief & the Power of Community Whitney shares the story of losing her brother-in-law to suicide in January 2020. She reflects on hidden struggles, the “buying bananas in the grocery store” moment of invisible grief, and the profound impact of church and Air Force community support. 00:23:12 – Learning to “Show Up” for Others Col. Walkewicz asks where Whitney learned to show up so intentionally. Whitney recalls community support during her dad's deployments, meals after her first child's birth, and a commander welcoming her back from maternity leave — illustrating the difference between knowing you should show up and actually doing it. 00:26:11 – Serving Beyond the Uniform: Church, Family & Cadet Morale Whitney explains what service looks like now: leading a 120-woman Bible study and serving on the USAFA Class of 2010 Cadet Morale Endowment board, which funds morale events for top cadet squadrons. She highlights meaningful leadership without a visible rank. 00:29:20 – Transformational Leadership & Redefining Integrity Whitney shares lessons from a transformational leadership course she took (and later taught): integrity means both keeping and honoring your word. She gives practical examples (calling when you'll be late, managing deadlines early) and uses a bicycle-wheel analogy to show how broken commitments make everything bumpier. 00:32:07 – “What's Undefined Runs You”: Naming Limiting Stories Whitney introduces the idea that unexamined stories (e.g., “I don't belong,” “I can't disappoint people”) quietly drive behavior. She shares her own “I don't belong” narrative from moving often as a Navy kid and how she consciously claims, “I belong here,” to lead more authentically. 00:36:50 – Creating a Future & Leading from It Whitney explains how leaders can “stand” in a desired future for their organization — one of trust, transparency and camaraderie — and then work backward to identify the actions and changes needed today to get there. 00:38:33 – Advice to Young Jess: Vision, Risk & Trusting the Journey Asked what she'd tell her younger self, Whitney emphasizes clarifying what will matter at age 80, aligning life with that long-term view, being less risk-averse, and trusting God with unexpected pivots and new paths. 00:38:43 – Daily Habits, 1% Better & Long-Term Growth Whitney shares the small daily practices that make her “better”: reading and podcasts, surrounding herself with uplifting people, and health-oriented habits like walking and “one more rep.” She connects this to the concept of atomic habits and incremental growth. 00:40:52 – Closing: Character, Showing Up & Living Your Values Col. Walkewicz closes by summarizing Whitney's key themes: leadership as character and presence, not having all the answers; simply showing up; and honoring integrity even amid uncertainty. She thanks Whitney for her ongoing service and impact. 00:42:05 – Production Note & Recording Date Ted Robertson notes that this Long Blue Leadership conversation was recorded on Wednesday, Nov. 19, 2025. ABOUT JESSICA BIO Jessica Whitney '10 is a U.S. Air Force veteran, leadership coach and conflict resolution facilitator who helps executives and emerging leaders design purposeful futures and take aligned action. Drawing on more than a decade of military leadership experience navigating communication, conflict and high-stress environments, she supports individuals and teams in overcoming limiting beliefs, clarifying priorities and building systems that foster confident decision-making. Whitney specializes in one-on-one leadership coaching and workplace mediation, guiding productive conversations that transform tension into trust and strengthen organizational culture. She is also a wife, mother of four and advocate for intentional living, dedicating her work to empowering leaders to align their identities and results with their vision for the future. CONNECT WITH JESSICA LINKEDIN | SIMPLIFIED MOTHERHOOD CONNECT WITH THE LONG BLUE LINE PODCAST NETWORK TEAM Ted Robertson | Producer and Editor: Ted.Robertson@USAFA.org Send your feedback or nominate a guest: socialmedia@usafa.org Ryan Hall | Director: Ryan.Hall@USAFA.org Bryan Grossman | Copy Editor: Bryan.Grossman@USAFA.org Wyatt Hornsby | Executive Producer: Wyatt.Hornsby@USAFA.org ALL PAST LBL EPISODES | ALL LBLPN PRODUCTIONS AVAILABLE AT USAFA.ORG/LONGBLUELEADERSHIP AND ON ALL MAJOR PODCAST PLATFORMS FULL TRANSCRIPT SPEAKERS: Guest, Jessica Whitney '10 | Host, Lt. Col. (Ret.) Naviere Walkewicz '99 Col. Naviere Walkewicz 0:04 Welcome to Long Blue Leadership. We're so glad you're here. Jessica Whitney 0:08 Thanks so much for having me. Col. Naviere Walkewicz 0:04 You know, one of the things we love to do, and we're going to have some time really exploring a lot of the things that you've encountered in your journey, but we want to jump right into a place that is both relevant to our listeners, which is transitioning out of the military, but you did so in a way that was a little bit different, and maybe not on, like, the timeline of planning. Jessica Whitney 0:28 I'm a 2010 grad, and so is my husband, Tom, and he was a nuclear missile operator, and I was a finance officer on active duty, and we started having kids in 2013 which was just amazing. But being a dual military couple, we had kind of been through a lot of separation and time apart, which is standard for military couples. And so in 2013, I kind of — I just had my first son, and I was back at work, and I was just feeling this torn feeling, because I always thought I would stay in the Air Force the full 20 years. I loved serving. I loved being in the military, and having gone to the Academy — just all the dreams and the hopes that came with that, and being able to lead and serve my airmen. But I was feeling this yearning and desire to kind of do something else, and that's kind of where the seed was planted at that time. And I reached out to one of my mentors, who was actually the coach of the lacrosse team at the Academy when I was there my freshman year. She's actually one of your classmates, I think. She's Anne Marie Hornby. She's from Class of '99, and I just reached out on Facebook, and I was like, “I know, I haven't talked in a while, but I just wanted to check in and ask, you know, like, why did you transition to the Reserve?” Because she was always, you know, she was a teacher at the Academy. Like, she was always high performing. Like, I knew she was an amazing officer. Col. Naviere Walkewicz 2:02 She was high performing as a cadet too, by the way. Jessica Whitney 2:05 I'm sure she was. Just everything she did, I could tell she did it with excellence and love, and I just really respected her opinion. So I reached out and asked her just like, “Hey, can you just tell me, like, why did you decide to separate?” I'm just kind of feeling this tornness, and I'm feeling like maybe my calling might be something else than serving in the military, which, as an 18-year-old, you kind of go to the Academy thinking, “OK, I'm gonna have four years at the Academy, and then I'm gonna serve for five years, or 12 years, or whatever.” Like, you've got your whole life planned out, and then all of a sudden there's this, you know, pivot and decision that you have to make of like, “OK, wait, life is throwing some things at me that I didn't expect.” And I just wanted to know her opinion. And she just said such a sweet thing that resonated with me, that she kind of felt that same call of, “I wanted to spend more time with my kids. I wanted to be able to focus more on my husband and my family.” And while it was scary, she said, I know she knew that motherhood, or like becoming a stay-at-home mom and transitioning to the Reserve wouldn't necessarily feed all of her desires of competition and performing well and using her strengths to the utmost, maybe that she could — she also knew that it aligned with what was important to her and her family. And each family is different, and each career is different. So it really gave me freedom to say, “OK, I know successful women in the military who have families. I know successful women outside of the military who have families.” And you know, we choose to do the stay-at-home mom career, which was different for me, because my mom worked full time when I was growing up. So anyway, it gave me that freedom to kind of like pivot and think, “OK, what could the possibility be to like, create this life of being there for my family?” So fast forward, 2016 I was teaching ROTC at Colorado State University, which was a dream job, by the way, I absolutely love that job. And Tom, my husband, at that point, had already separated from the Air Force and was pursuing his career in professional golf. He was traveling to PGA Latin America in both the fall and spring of 2016, I had to go TDY to field training for seven weeks that summer. And I think we counted up being apart for over 40 weeks that year. Col. Naviere Walkewicz 4:35 Majority of the year. Jessica Whitney 4:36 The majority of the year. Yeah, and I did not really see staying in the Air Force, it getting any better, as far as, you know, having more time with my family and my husband. And I just felt disconnected, my heart wasn't in it anymore and serving, and I still had that little, you know, seed that had been planted when I talked to Wibs about, you know, like, “Why did you go into the Reserve?” And I talked to a couple other reservists who just loved the balance of being able to still serve in uniform while also being able to maybe have a civilian career, or just be able to have some more flexibility to spend more time and focus on their families during a season of life. And so in 2016 I'm sitting there my desk, like, “I just want to go home and take a nap. I'm so tired.” I had two kids at this time. I was like, “Oh my gosh, I'm just exhausted.” But I was like, “OK, I think —" you know, my husband and I prayed about it, we were just like, “OK, I think it's time to just take this leap of faith, kind of walk away from what we've known.” So now both of us would be out of the Air Force and pivot to something else, and like, step into that faith decision that for us, that the Lord's going to provide, and that we wanted to build and focus on the things that were really important to us. So showing that if family faith are the most important things, how was I using my time? How was I using my energy? How are we using our money? Did it reflect what was actually important? And so we made that decision, and then I got out in 2017 and separated. And honestly, it was the best decision ever. Now, I struggled a ton with my identity afterwards, because I just didn't realize that I really kind of was wrapped up in this idea, like, “Oh, I'm an Air Force officer, I'm an Academy grad,” and those things are, like, very focused on what you do. And so I had to kind of redefine what success was to me as far as just impacting the people around me. Col. Naviere Walkewicz 6:41 I want to just interject here for a moment, because you said a couple of things that I really want to pull on before we get too far, because I think it really does impact some of our listeners and some of the experiences that they've had. So the first one, when you talked about that transition, and there was a key word you use, and you use the word “freedom,” — “It gave me a freedom to kind of things a little differently” after having a conversation with your mentor, and then, you know, praying about it with your husband. And so I want to just explore that a little bit, because did you feel like that freedom, or just the ability to kind of navigate that did touch on some of the things you really valued that you learned at the Academy, as far as decision making, and kind of, you know, taking this leap of faith and navigating what's not always known. And, you know, I don't want to say it's safe, but maybe it's not the safest path, right? So, like, can you just touch on that a little bit more? Because I think that is something that, you know, people question that, kind of, in that decision-making place. Jessica Whitney 7:41 Yeah, I definitely think that in that decision, when I say, you know, we had this, I had this freedom to make a choice, we could, kind of, I could kind of lean back onto my time at the Academy of we were given so many challenges at the Academy and things that were unknown and things outside of our control, and you just learn to have an approach where you cannot problem-solve everything, but just like you can say, “OK, here's the variables I know that are true, here are the things that are outside of my control,” which just help you make clear decisions, and then just stepping into the fact that any decision, any action, is just taking one step at a time, and you don't have to have the whole future planned out. And in fact, in the military, you rarely do, right? I always kind of joke with my husband with, like, the quotes, but you know, like Gen. Patton, like “A good plan executed now is better than a perfect plan next week,” right? Col. Naviere Walkewicz 8:40 Next week. Thankful I was able to contribute a little. Jessica Whitney 8:43 Good job. Good job. Yes. And so just, but the fact that, like, just make — do what's best with the information you have now, and take action and don't just sit on it. And I think, but, yeah, that gave me that freedom. Because, yeah, it was a big step and leap of faith, because a lot of people think the military is, well, of course, it is a risky job, and especially risky in the sense of our physical harm and a lot of the challenges that we face. But in many ways, it's something we knew, know, and it's something that's very reliable, and it's something that we had, my husband and I had both lived for, you know, 11 years between the Academy and now. So it was a big leap of faith, as far as, you know, transitioning to the unknown, but we were able to kind of lean on just, “Hey, it's OK that we don't know everything. We can trust the skills that we gained at the Academy and trust the skills that we gain just in life to move forward.” And even with my husband, I'm like, “If this golf thing doesn't work out —" which, by the way, he's been a professional golfer for 10-plus years now, so it's worked out. I fully believe that we are capable of learning anything and doing anything if we choose to set our minds to it, and like we're gonna be OK, like, because of what we learned at the Academy and skills that we garnered. Like, we're gonna be OK moving forward. Col. Naviere Walkewicz 10:13 I love that. And you started to talk about having to redefine yourself, and before we get into that, I think it's interesting, because you grew up as a dependent of — your dad served in the Navy, right? So we like to use the term, you know, lovingly, I was an Air Force brat. You're a Navy brat, so your identity going into the Academy was already one of a military dependent, right? So let's talk about this redefining your identity, because I'm sure that it was much more than, you know, just on the surface level, it seems really simple, right, going from this, but I'm still serving, so it's not really that different, but I'm sure it was. Jessica Whitney 10:49 Yeah, it was a big transition. So as you mentioned, I was a Navy brat. My dad served for 30 years, and I come from a proud heritage of military service. My grandfather, before that, served in the Navy, he joined straight from the Philippines, and my great-grandfather actually served in the Philippine army and was in the Bataan Death March. So I've got a lot of history in the military and a lot of pride and service to my country. And my dad was always, you know, a hero to me and someone that I looked up to, as far as he was always, not the only serving in the military, but he would be a leader of, like my brother's Boy Scout troop, right, and volunteer with this, and he'd be active in the Rotary Club. And my mom worked full time and led my Girl Scout troop, and whenever he was gone to Bahrain for 16 months, you know, she held down the fort with three kids. Like, I just looked up to my parents and how hard working they were, and just how they were always serving something bigger than themselves and balancing family and all that. I still don't know how they do it. And we have four kids now. I'm like, how did you guys do all of that? But when I transitioned out of the Reserve, I just remember sitting one time, like, I was doing my quiet time in the morning, and I was reading my Bible. And at least for me, I had to remind myself my value is not in what I do. It's not in awards I get. My value is one, in Christ, and then two, in the actions that I take each and every day. And it's impacting and positively impacting the people that are around you right now. And honestly, it's a struggle every day, even today. I've been a stay-at-home mom for eight years now, and it's something I think we all struggle with — of like, what is our purpose in life? What is the reason — why we do the things we do? And each person really has to, like, struggle with that. So I had to, I think when I was really struggling with my identity, I had to redefine, like, OK, my worth and value is not in the title that I have or the rank that I have or anything like that. It is loving on the people around me really well and serving to the best of my ability with excellence in all we do right where I am, and that's the most important thing. Col. Naviere Walkewicz 13:25 How did you get to that point of defining that? I mean, is it kind of in lockstep with your views of yourself as a leader? Or would you say it's just where you kind of settled into in your moments of quiet and through your prayer of, “This is how I define my impact and my —" you know, what that looks like? Jessica Whitney 13:48 I think a big chunk of it was just continuous practice, in a way, each and every day, reminding myself, one, is what success looks like, because I think that as people who are highly motivated and being leader, you're like, you've got your to do list, you've got your things you want to do. I've got, like, a to do list, like, this long, you know? And yeah, and I would just tell myself, like, “I've got 25 things to do. I only did six of them.” Like, there was no way I was going to do 25 things in the first place, you know. So I think that as a leader in general, you need to be realistic about what you can actually accomplish each and every day, whether you're a stay-at-home mom or you're a leader in the workplace, and actually be able to, like, you know, time block and say, like, “These are the most important things. These are my priorities.” And probably just over, it's probably just over time of like, every morning, like, "OK, the most important things, like, got my quiet time in. I'm spending time with the kids. I went for a walk, I moved my body, and we're eating healthy meals. I remember when I was working full time, I would kind of be jealous of those people who, like, had time to cook a full meal, and, like, spend an hour maybe making dinner and, you know, have quiet time. I always felt when I was on active duty working full time, it was just like, get up early in the morning, go to daycare, drop off, work all day. You know, work out during lunch. Never have a break, and then run home, make dinner really fast, and, like, get the kids in bed, and there was no break, and there was no rest. And so I remember yearning for that when I was on active duty. And so when I first became a stay-at-home mom, and when I first transitioned out of the Air Force. I really had to remind myself, like, OK, what are my values? What is most important here, and are my actions aligned with that? And if they are, then that's success right there. And so I had to remind myself that every day, like I get time to make healthy meals for my family. I have time to go to the gym five days a week if I want to. I have time to put a, you know, like, say yes to things like this. I've got time to go speak at the Veterans Day ceremony at my kids school. Like, I don't have to feel bad about missing appointments for my missing meetings at work for appointments for my kids. I don't have to choose that all the time. Now, serving in the Reserve, you know, I still miss weekends where the kids have tournaments and games and stuff, but that's OK, like it there's, there's a balance in there. I hate the word balance, because I don't think you ever really achieve that. But I think that as leaders, you know, we have to — like, when you're feeling the most stressed, or when I felt the most stressed, it's when my actions and behaviors just haven't lined up with my values and what's most important to me. “So as leaders in your organization, if you know you guys are — your stated values, are, you know, XYZ, but you're over here doing ABC, then there's going to be disconnect in the organization.” So I think at any time, you know, when there's alignment there, then you're going to feel alignment for you as a person, as a leader. Col. Naviere Walkewicz 17:19 I'd like to dig into those values a little bit, because we did talk about how you've experienced deep personal loss, right, in your family, and you know, how have the values, or maybe just your life experiences, helped you navigate that? Because, you know, I think people experience grief on all levels, and if you don't mind sharing your story a little bit, I think it just will allow others to understand how you were able to navigate through that and maybe continue to navigate through that today. Jessica Whitney 17:51 Yeah, thanks for the opportunity to share this part of my story. So my husband's brother, Bob, was a 2008 grad, and unfortunately, we lost him to suicide in January of 2020. It was really just a complete shock when it did happen. It seemed like it came on so quickly. Bob was just always someone that when you walk into a room, he was always smiling. He was the light in the room. He was such a great husband and father. He was super active in his church and his family. And so a couple things that I took away from all of that was just one, we just never know what people are going through, what storms they are, like, they might seem perfect on the outside, and really, they're having struggles with maybe imposter syndrome or just doubt, or they're just having all sorts of issues, right? So you just never know. I remember standing in the grocery store after he passed away, and I'm like, staring at these bananas that I'm supposed to be buying for eight kids because we were like, up with them, you know, after the funeral. And I'm just thinking, like, no one around me knows that this just happened in my life, and I'm just standing here doing this mundane thing of buying bananas. And I think it, just, as a leader makes you realize that people are walking through storms all over around you, and if you're not currently in a storm, most likely you will be. After he passed away too, we were just blown away by the community support that he received, both from his church as well as from the Air Force family, but I know that it takes time to have good community. It takes — you have to invest time. And all of us, we're just so busy, but these relationships, these are the most important things that we can work on and develop the people around us. It kind of showed up for me in my unit, we had an airman who lost a spouse. He had three young kids at home, and his wife passed away. And I was like, we just need to show up for him, like, be at his doorstep. And we're in the Reserve. We don't live close together. We're not all stationed by the base. So, you know, it's like someone needs to go to his house, bring him a card, tell him we love and care for him as our Air Force family. And you know, he even commented afterwards, he was like, “You know what, you guys—” this Air Force family that he only saw one weekend a month. He's like, “You guys are my lifeline.” But I know that, for me, I really knew that we needed to show up, and that's because I knew what it felt like when people showed up at my door, when we needed it, you know? Col. Naviere Walkewicz 20:51 Wow. I mean, I think that's really — I mean, to navigate that. And loss, I think you know, is as a journey, that it's still a life journey, right? And so, and I think the fact that you were able to lean in and you knew and expressed it in a way that you know, showing up for those and then seeing it happen actually in your unit, and being able to translate that. Have you always known, I guess, about showing up? Have you seen that in other leaders in your career or in your life, what showing up looks like? How that really defined you? Because I'm curious if you know that was all just developed in seeing that in that loss journey, or if it was something you've seen over time and then witnessed it? Jessica Whitney 21:37 I guess I would say, if I'm really looking back, especially because I'm a Navy brat, right? We did live in places all over the country, and, yeah, we did have a good support system. Like my friends, my family, had people that would show up. Like when my dad was deployed, they would show up at the house when I was in high school. You know, we had such a tight knit community there, but I am thinking, like the first time I really felt that was with our church community. After our first son was born, people would show up at our house, and I didn't even know them, and they were bringing food to us. I was like, “Oh my gosh, this is so sweet.” But just, like, that power of community, and then even with leaders that I've had in the past, like my first squadron commander that I can remember, she, like, the first day I got back again from maternity leave, she had, like, just brought, like, a little vase of flowers and put it on my desk, and just like a welcome back, but like an acknowledgement too. Of you know, it's hard to come back after, right? You know, your first child, or any child, like after you have a baby, and then you come back to work, but just, you know, welcoming and showing up. And I think that this, I don't know exactly where it stems from, but, yeah, actually taking the time to do it, because a lot of us know we should do it, but do we actually pause long enough to do it? Col. Naviere Walkewicz 23:11 That's a really great — I think that particular nugget, right? We know what we should be doing, but do we actually take the steps to do it? I think, is actually an important lesson right there. And, you know, would you say that throughout your experiences, and I'm really curious, because I think, you know, you talk about being a stay-at-home mom, but I'm sure your schedule is quite — you said you get six out of your 25 things done. Can you talk about how you're serving outside of the uniform? Because I think that that's really important as well. Service doesn't stop just because we take the uniform off. And I mean, it sounds like you're serving in your church and your community. You know, what does service look like to you now, through that leadership lens, maybe when you're not wearing a rank all the time? Jessica Whitney 23:54 I have really looked at the areas of my life that I want to be active in, like, what's important to me? And in the church, I participate in the women's Bible study, and I'm one of the leaders there and kind of help lead. We have 120 women that come every Wednesday and I'm one of the leaders that, you know, kind of facilitates the overall Bible study. And I've just loved stepping into that role and using my leadership skills to encourage people and show up. And then the other board I kind of serve on is the Class of 2010 Endowment for Cadet Morale. And so our class, with our funds that we, you know, had raised throughout the years, decided to set up a morale fund. So the top squadron for each semester actually receives a $5,000 check from our endowment, and they can use it on whatever they want. And I just remember, like those cadets, those high schoolers that are transitioning to be future leaders of the Air Force, they are amazing. I am impressed every time I interact with them. And the Academy is hard, and I just want to offer that little bit of light, you know, to encourage them. Like, “Hey, you're on a good path. Like, just, just continue on. And here's a little bonus, bonus check.” You know, literally, we love that part. But yeah, so I just love to step into service where I can. Col. Naviere Walkewicz 25:23 I'm glad that you shared that, because I do think it's easy for us to downplay our role and impact in the hats that we wear and the ways that we serve, and so I really appreciate you sharing that, because I think that's an important part of our stories you talked about with me before you know, redefining yourself. I want to go back to that because I think it has to do with being authentic and who you are. And so as you've navigated this new season in your life where you're still serving in these multiple hats and raising your family, supporting your husband, you know, where was that seed planted from, being an authentic leader, kind of, you know, being — leading with integrity, you know, maybe saying, “I can't do this, but I can do this.” Can you talk a little bit about that? Jessica Whitney 26:07 Yeah, absolutely. I took an amazing class at the Academy, a leadership class that a friend of mine, again from the lacrosse team, recommended me, and she's like, “Jess, this class — it's called transformational leadership. It's way more than that. I really think you need to take this course.” And she was so right, because there are so many things that I carry over from that, from that course into my leadership, and then just my everyday life. And it was taught by Capt. Kari Granger, who's now Kari Zeller, and she's an Academy grad as well. And when I got to my ROTC detachment in 2016, so eight years later, this gentleman came into the office, and he's like, “Hey, my daughter teaches this leadership course called being a leader and the effective exercise of leadership. I really want to teach it at Colorado State, but I'm looking for someone to partner with, maybe through the detachment. Like, do you think anybody would want to co-lead this class with me?” And his name was Karl Zeller, and I was like, “I think I took this class when I was at the Academy, and it was amazing, and I would love to lead this class with you.” And so not only did I take the class at the Academy, I also taught it two semesters while at Colorado State, we kind of made it an elective class, and we had several cadets and cadre go through the class, which was just an amazing experience. Because I think most of us know that when we have to teach other people something, we learn it even better than when we go through it ourselves. So the kind of the main takeaways I had were one kind of heard the definition of integrity. We all know the Air Force's definition of doing what you know the right thing when no one's watching, when nobody's looking, but she kind of defined it more as both keeping your word and honoring your word. So we all know that keeping your word that's easy, but what is honoring your word mean? And her framework kind of laid out, honoring your word is, as soon as you realize you're not going to keep your word, notifying the person that involves saying when you are going to keep your word and then cleaning up any mess that you made by not doing it. So a quick example would be, you know, you're running late to a doctor's appointment. You get in the car, you realize, “Oh my gosh, I'm going to be seven minutes late to the appointment.” Instead of, like, white knuckling your steering wheel to make it in time, you feel guilty when you get there. You immediately call the office. You tell them, “Hey, I'm going to be late to the appointment. I'm going to get there seven minutes late. And, you know, I realized that this has an impact on you like, you know, let me know if I need to reschedule." Whatever it is, right? Most people are so shocked by this ownership that they are so much more gracious to you in whatever the circumstances are. And on top of that, you're not stressed. You're not, you know, white knuckling. Col. Naviere Walkewicz 29:22 So when it really takes you nine minutes to get there? Yeah,. Jessica Whitney 29:26 So hopefully overestimate. Col. Naviere Walkewicz 29:28 Seven minutes and 40… Like, round down. Jessica Whitney 29:29 My husband calls that, like, Jess math. I'm like, yeah, well, it's fine. It's fine. But, like, if you think about in the workplace, right, like, you have an assignment, you have something your boss gave you, it's due Friday. You realize Monday, OK, there's no way I'm going to do this. I can either stress about it, work super late hours and, you know, like cause all this extra stress, and then maybe still not accomplish and get the work done, and then show up to my boss on Friday and say, “OK, sorry, boss, I couldn't get it done.” Or on Monday, you bring up the conversation, you swallow your pride, and you say, “These are my challenges.” You manage expectations, and you're you guys together. Can you know, either reassign, get help or bump the deadline, whatever it is, but now you're no longer living in this like, fear of like, I'm going to be late or whatever, like you're able to perform better. And so they, in the class, they talked about how, with integrity, everything works. And they talk about the idea of like a bicycle wheel, right? There's spokes on a bicycle wheel, and if all the spokes are intact, it's going to run very smoothly, right? That's keeping your word and honoring your word, you're performing really well. Well, when you're not honoring and those folks and you're not keeping your word, or you're not honoring your word, some of those books are missing, so it's just going to be a little bit bumpier. And things are going to get done, but they're not going to get done as well as they would if you were honoring your word. So that's a big takeaway Col. Naviere Walkewicz 30:56 That's a great analogy. Wow. Yeah. Jessica Whitney 30:58 So I apply that, I feel like in everything, because I think a lot of us will get in the way of ourselves, of just like, “Oh, I don't want to tell them and be late, or I don't want to, I don't know, disappoint someone, or I know there's expectations with my husband, but I'm just going to ask forgiveness instead of, you know, for permission,” or whatever it is with whoever. So anyway, with integrity, nothing works. And so I kind of take that away of, like, OK, what's expected of me? OK, I'm going to try to meet that. And that kind of lines up too with just this idea of what's your values, right? So if I say I'm a person that values fitness, do my actions line up with that. That's part of my word. OK, so I've said, I've said, “OK, I'm a fitness person and I want to be healthy.” Well, am I going to the gym? Am I eating healthy? Am I drinking too much? Am I — whatever? Do my actions align with that? No, OK, I'm not in integrity. It's not bad or good. It's just not working as well. Not going to accomplish my goals if I'm not in alignment with the other two things. And I'll just touch on them quickly, and then we can explore more if you want. But the other one is what's undefined runs you, which is basically means — Col. Naviere Walkewicz 32:06 Wait, say that one more time. Jessica Whitney 32:09 What's undefined runs you. So it's this idea of all of us have stories most likely from our childhood that we make up about ourselves. So like, I don't belong. I can't disappoint people. I have to get things done the right time. And we can probably all look back in our past and say, “I remember I got in trouble one time when my grandpa was at the house and I was late getting in, and he said, you know, you're disappointing your mom. You're not listening to her.” And then, all of a sudden, you make this life sentence for yourself of I can't disappoint my mom. I can't disappoint so now you have this filter, this mindset that all of your decisions and actions flow through that says I can't disappoint others. Well, of course, that's going to limit what you can and can't do, because it's filtering out half of, you know, a quarter of action, anything that could any — Col. Naviere Walkewicz 33:03 Risk or grit. Jessica Whitney 33:05 Exactly. And so what the undefined run you means you're never going to be able to completely get rid of these filters and things that you have, but you can name them and define them. So you say, OK, like for me, I was a Navy brat. I moved around a lot, and so I often felt like I didn't belong where I was. Like, I always felt like people already had relationships, all that stuff. So I do, I know that I will walk into a room like a Bible study, and in my mind, think, “Man, like, people just don't really connect with them. Like, maybe they just don't like me.” I'm like, “No, I've been here for five years. I belong here. I am a part of this group.” But it's this, you know, filter that I'm running things through, of I don't belong. I need to name that, remove it, and then be like, OK, I belong here. I am part of this group. Naviere Walkewicz 33:54 So what have you named it? And have you removed it? Jessica Whitney 33:59 I think it's more about just the awareness. So it's like that, we as leaders have to be aware of the things that are getting in our own way of being an effective leader. And so I — this is a big one for me, like the I don't belong. So even recently, I walked into a new group of women and I said, “I belong here. I am a part of this community.” It's like at my son's school, and I can contribute as me. I don't have to hold back, or, you know, be a certain way. I can be myself. I can be my authentic self and lean into this. And it was very freeing, because in the past, I have gone in and just kind of like sat kind of back, and I don't want to be intimidating, or I don't want to take over the conversation, or just whatever it is, I'm not being myself, and I have to tell myself, like, “I belong here. I can be myself if they don't accept me for me, that's OK,” you know. But I can't hold back just because I'm trying to fit in and just because I'm trying to be risk averse, or, you know, conflict averse, or something like that. So, yeah, just be yourself, right? But so what's undefined runs you. So as leaders, we need to identify what's holding us back, what's running our lives, right? And just name it. They have a phrase: “Name it to tame it.” So once you can put a name on it, then that often helps you change your actions, you know? And then the last one is just, I think leaders, you are a leader. If you are impacting something around you, the organization, the people around you, they wouldn't be who they are without your influence. So in that framework, we talked about creating a future as leaders. So you've got a current organization, and maybe there's, you know, like no one likes to hang out, there's gossip, there's toxic leadership, there's bad communication, no transparency. This is a very imaginary organization, of course. But you acknowledge, like, OK, this is what's going on. Let's create a future. What does the future look like that we actually want, with all the actions and things like, OK, we have transparency. We like to hang out. There's, you know, Squadron picnics. We go to PT and we all encourage and work hard. We handle conflict in a healthy way. OK, so if we're standing in that future and looking back, how did we get here? So the course is a lot about, like the whole ends, ways, means that the Air Force talks about, but just how can you stand in the future and look back and say, “How did I get to that spot?” And then that's how, you know, what's the next action you can take in this current spot? Col. Naviere Walkewicz 36:49 Wow. Jess, it's almost like you read my mind, because there's two questions I actually want to ask you, and one of them is about looking back. So why don't we start with that one? First, you know, what is something you would tell yourself, young Jess back then that you could be doing then to help you be a better leader now? And is it actually what you just talked about, or would it be something else you would add? Jessica Whitney 37:11 No, I think it would be just that. Like, no, where do you want to be even, like, let's say, in five years, or what's going to be most important to you in 80 years? Right when you're 80, when you look back on your life like, what's going to really matter? And start aligning your life with that. Now, some of that takes time, but standing in that future of how you want it to feel, how it looks, how you want your organization to feel. Like, start — write it down, put it on a vision board, talk about it with someone. And then I would say to myself, like, and then start working towards it. I think when I was younger, I was, you know, I was comfortable with where I was at. I was afraid to take risk. I was afraid to do things different than what I always thought I would do. And you know, for me, the Lord really worked in it, in my heart of just saying, Just trust me. Just trust me with that next step you have the direction you kind of want to go, and I'm going to take you on a journey that you know you're probably never going to be able to predict, kind of like, what I talked about at the beginning, like I pivoted, like it was completely different than what I want, and just be OK with that. That's the beauty of life is, you know, pivoting with what's in front of you, but just taking that next, that next step. Col. Naviere Walkewicz 38:32 I love that. And then what is something that you do every day, just to be better and better is really you define better, but what is something you're doing every day. Jessica Whitney 38:42 I love the books, like The Power of Habit and Atomic Habits and yeah, they're so good in just this idea of your daily actions are, what are, who you are, really like, how you show up in the world, because you can only control what you're doing today. Can't control what you're doing tomorrow or what you did in the past, and so for me, one, I do love to read. So I'm always reading books, listening to podcasts and all that kind of stuff. So I think, as a leader, just, like, surround yourself with lots of different opinions, read different things and just encourage my brain. Two, I love to surround myself with people that encourage me and a community that's going to help me challenge myself to improve. And then three, like those daily actions of self-improvement, of like, OK, how can I be just like, 1% better than I was yesterday, whether that be choosing to eat a little healthier today or going on a 30-minute walk, or, you know, when you're lifting weights like, Can I do five pounds more on this? Like, one or one more rep, right? Like, one more. But I do love that analogy, and weightlifting like, OK, I didn't realize that, you know, like, I can do one more rep this week than I could last but three months ago, you know, I've made huge improvement from three months ago. But you don't realize until after the fact. So I think, you know, being a high achiever all my life, it's like, you want to see these big, like, changes and, you know, immediately, but oftentimes it's in these, like, small moments of like, “How can I just be better today?” Healthwise, community-wise. Who can I love on today? How can I, you know, for me, like being in alignment with, you know, what I think God has for my life, being in prayer and focusing on the people around me. You know, that seems like a lot of things. That's why I've got 25 things on my list, , Col. Naviere Walkewicz 40:44 But you get a few of them done And that's OK, because you just gotta do one. Jessica Whitney Exactly, you just gotta do one. Col. Naviere Walkewicz 40:51 Well, I can just share how much, you know, you really just like leaned in and shared your love and wisdom with all of us. And I think that's one of the things I really appreciated about this today: how you showed up for us and shared your authentic self, and so I just want to say thank you. You know, as we wrap up today's conversation, Jess, what's really stood out to me is that we talked about leadership is just about as much about character, but it's really also about, like, showing up and who you are. You know, you show us just that strong leaders don't just show up and need to have all the answers. They actually just need to show up, right? And just, you know, live their values, live with integrity. And I love how you said, you know, honor your integrity even when life is uncertain or changing. So, you know, I think your transition out of active duty could have been a moment of doubt and struggle, but you turned it into an opportunity to serve, and your family has continued to thrive. So thank you for all that you're doing in your community, and for all of you who need to hear this journey, for those that have also gone or going through a transition, this is a conversation you certainly don't want to miss. So again, thank you to Jess Whitney, Class of 2010. It's been a pleasure having you on Long Blue Leadership. Jessica Whitney 42:05 Thanks again. Outro 42:05 This Long Blue Leadership conversation was recorded Wednesday, Nov., 19, 2025. KEYWORDS Leadership, authentic leadership, transformational leadership, values-based leadership, character-driven leadership, servant leadership, integrity, honoring your word, keeping your word, accountability, responsibility, vulnerability in leadership, decision-making under uncertainty, courage, leading through change, creating a future, vision casting, aligning actions with values, purpose-driven leadership, redefining success, identity as a leader, mentoring, mentorship, developing others, showing up for your people, empathy, compassion, community building, resilience, leading through grief, supporting mental health, trust, transparency, culture change, organizational alignment, handling conflict, managing expectations, setting priorities, work-life integration for leaders, modeling behavior, investing in relationships, daily leadership habits, incremental improvement, 1% better mindset, self-awareness, naming limiting beliefs, “what's undefined runs you”, authenticity, influence without rank, service beyond the uniform, leading in family and community, Long Blue Leadership. The Long Blue Line Podcast Network is presented by the U.S. Air Force Academy Association & Foundation
Jared (@CFF_Jared) and Chris (@FFChrisB) take you through the first major weekend of spring games and what you should be taking away from what happened! They cover everything from Alabama to Syracuse and Colorado State to UConn! Learn more about your ad choices. Visit megaphone.fm/adchoices
Jared (@CFF_Jared) and Chris (@FFChrisB) take you through the first major weekend of spring games and what you should be taking away from what happened! They cover everything from Alabama to Syracuse and Colorado State to UConn! Join Jared Palmgren and Chris Battistel as we look to analyze the college football landscape and determine how to win your fantasy leagues this fall!Email: ctn.fantasyfootball@gmail.comEmail 2: cffjared@gmail.comFollow us on Twitter:https://twitter.com/CFF_Jaredhttps://twitter.com/FFChrisBhttps://twitter.com/ChasingthenattyFollow us on Spotify: https://open.spotify.com/show/3EdFkDN...Follow us on Apple Podcasts: https://podcasts.apple.com/us/podcast/chasing-the-natty-a-college-football-fantasy-podcast/id1557043581
Send us Fan MailPodcast guest, Dr. Jon Geller, graduated from Colorado State's College of Veterinary Medicine at age 44. From a mobile mixed animal practice to Jon building and leading emergency hospitals, to a non-profit founder. An inspiring keynote talk about doing all things in love, soon followed by an encounter with a homeless man and his pit bull, led Jon to change his path again.Jon founded The Street Dog Coalition, providing free veterinary care to pets of people experiencing homelessness. It led him to earn his Master of Public Health from the University of Minnesota. It took him to the Ukraine border, two weeks after the war broke out, where he set up a veterinary tent for refugees crossing with their pets. And it has turned him into one of the most compelling advocates for access to care and the human-animal bond in our profession today.Jon describes his career as moving from one end of the leash to the other — from treating animals to understanding the humans on the other side of that bond, and what it means when that bond is all someone has left. We also discuss bold ideas for systemic change and why it is never too late to start something that matters.Guest: Jon Geller, DVM, (CSU '95), ABVP Diplomate emeritus, MPH (UMN '24), Distinguished Fellow, National Academies of Practice, Adjunct Faculty, Colorado School of Public HealthResourcesVideo version on YouTubePodcast Episode GuideStreet Dog Coalition websiteWorldwide Vets websiteHABRI policiesSupport the showMore Vet Life Reimagined?
New men's head basketball coach Casey Alexander is already in the transfer portal as he is on the move getting his players. We chat about shooting guard Brandon Rechsteiner.
* Colorado State researchers are releasing their hurricane forecast for 2026. We'll talk to Lauren Beard about the outlook for this year. * Closed primaries are coming to Louisiana, and the deadline to register or change your party affiliation ahead of the primaries in May is April 15. We'll talk to Secretary of State Nancy Landry about what you need to know * The Masters is getting underway! We'll go live to Augusta and talk with Scott Rabalais from The Times Picayune about the top contender and big storylines.
Colorado State researchers released their hurricane forecast for 2026, and it's good news. We'll talk to research assistant Lauren Beard about the outlook for this year.
(S9, E30) This week on the Colorado State Insider, Brian continues his preview of Colorado State spring football with quarterback K'saan Farrar, who discusses the QB competition and his transfer from UConn to CSU. Associate head coach, run game coordinator, and offensive line coach Christian Pace also joins the show, and Brian breaks down the latest movement in the college basketball transfer portal and what it means for Colorado State men's and women's hoops.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
The Avalanche dominated the Blues in a rematch from Sunday night, and clinched the #1 seed in the Western Conference. The Avs also moved a step closer to clinching the #1 overall seed in the NHL. Do the Avs have to make it to the Stanlay Cup Finals in order for it to be a successful season? The Nuggets take on the Grizzlies tonight at home. How does getting the #3 seed change their trajectory of winning another title compared to the #4 seed? Deion Sanders said he would like to have a spring game with Colorado State over the next two years with one game being played in Boulder and the other in Fort Collins. Is this a good idea? Catch a Wednesday episode of Hot Takes with Eric Goodman and Troy Renck! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
The Associated Students of Colorado State University took a visit to the state's capitol, Weld County, for the first time overtakes Larimer County in population, President Donald Trump gives a warning to Iran to strike a deal with the United States
(S9, E29) This week on the Colorado State Insider podcast, Brian continues his CSU spring football preview, breaking down the defensive side of the ball with assistant head coach and co-defensive coordinator Kenny McClendon. Junior wide receiver Terrence Smith Jr. also joins the show. Plus, longtime CSU softball coach Jen Fisher discusses the walk-off win over Boise State and the Rams' season to date.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
In this powerful episode of Acta Non Verba, Marcus sits down with John Howell, Super Bowl champion and North Creek Ranch innovator. John shares his incredible journey from small-town Nebraska eight-man football to the NFL, revealing the struggles, setbacks, and mental health challenges that shaped him into the man and leader he is today. From walking onto Colorado State as an unknown to winning a Super Bowl with Tampa Bay, John's story is a masterclass in perseverance, faith, and the power of doing hard things. Now, John is building something even more impactful at North Creek Ranch—a six-generation family cattle ranch transformed into a retreat destination where men can reconnect with themselves, nature, and each other through hunting, leadership training, and authentic fellowship. Episode Highlights [22:48] The Freshman Who Almost Quit - John reveals how he nearly gave up during his freshman year at Colorado State, flunking every class except aerobics and planning to quit football entirely. A Christmas break drive past his high school reminded him of his dreams and the people who believed in him, leading to a pivotal decision to return with renewed determination. [22:49] The Practice That Changed Everything - After arriving at Colorado State as a walk-on, John thought the team wasn't very good—until the fourth practice when the entire varsity squad showed up. This humbling moment taught him the difference between going 100% and understanding practice etiquette, eventually leading to mentorship from All-American Anthony Cesario. [56:17] The Anxiety Attack Before Super Bowl Season - John courageously shares his breakdown the night before training camp in his second NFL season—calling Coach Jon Gruden to say he had to leave. Instead of cutting him, Gruden responded with love and support, saying "I don't know what you have going on, but I want you to know I love you and I'm here for you." John went on to win the Super Bowl that season. [46:38] The Power of Not Quitting When It's Hardest - John's advice to young athletes and men: "Do not quit your freshman year." He explains the difference between stopping something and quitting something, emphasizing that we can live with failure, but regret from quitting when things are hardest will haunt us forever. John Howell is a Super Bowl XXXVII champion who played defensive back for the Tampa Bay Buccaneers under legendary coaches Tony Dungy and Jon Gruden. After an improbable journey from eight-man high school football in rural Nebraska to walking on at Colorado State University and eventually being drafted in the fourth round of the NFL Draft, John spent five seasons in professional football. Today, John is the visionary behind North Creek Ranch, a six-generation family cattle ranch in Nebraska that he's transformed into a world-class retreat destination and hunting lodge. Through North Creek Ranch and his nonprofit Herd Bull University, John creates transformative experiences for men, teaching them to embrace challenge, build confidence, and live with purpose through hunting, outdoor skills, and leadership development. John is a man of deep faith, a devoted husband and father, and a passionate advocate for mental health awareness in athletics and business leadership. Learn more about the gift of Adversity and my mission to help my fellow humans create a better world by heading to www.marcusaureliusanderson.com. There you can take action by joining my ANV inner circle to get exclusive content and information.See omnystudio.com/listener for privacy information.
(S9, E28) This week on the Colorado State Insider podcast, Brian dives into Colorado State spring football. Brian was out at practice and shares his observations, plus you'll hear his interview with CSU quarterbacks coach Matt Mitchell. Brian also recaps the men's and women's basketball seasons after both teams made postseason appearances.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Ben, Woods, and Paulie are here for you on a Friday morning! We start the show with a little foreplay as the guys talk about any weekend plans they have, and Woodsy reminds us why he will never not love Morrissey. Then we set the menu for today's show before we talk a little college hoops as San Diego State beat Colorado State last night to move on in the Mountain West Conference tournament and keep their hopes alive of making the NCAA Tournament. Listen here!
Ben & Woods kick off the 7am hour with some thoughts on the World Baseball Classic action from last night before we unveil our 4 winners from the BEN-I-T that will be moving on to the 7th Annual Tournament of Drops later this month! Then we get to "Don't (And DO) Do This" before the guys talk a little college hoops with San Diego State taking on Colorado State tonight in the Mountain West Conference later tonight! Listen here!
SDFC beat Toluca in the Champions Cup despite playing down to 10 men for most of the match. SDSU takes on Colorado State in the Mountain West Tournament. Italy routed Mexico and kept Team USA alive in the WBC. Fernando Tatis Jr.’s home run carried the Dominican Republic into the next round. Maxx Crosby committed to the Raiders.Support the show: http://kaplanandcrew.com/See omnystudio.com/listener for privacy information.
SDFC beat Toluca in the Champions Cup despite playing down to 10 men for most of the match. SDSU takes on Colorado State in the Mountain West Tournament. Italy routed Mexico and kept Team USA alive in the WBC. Fernando Tatis Jr.’s home run carried the Dominican Republic into the next round. Maxx Crosby committed to the Raiders.Support the show: http://kaplanandcrew.com/See omnystudio.com/listener for privacy information.
(S9, E27) This week on the Colorado State Insider, Brian previews the Mountain West Conference Tournament in Las Vegas as the Rams gear up for postseason play. The women face Air Force on Tuesday night with a conference championship on the line, while the men open tournament action against Fresno State on Wednesday. Plus, Colorado State football talk as Brian sits down with quarterback Hauss Hejny. The Oklahoma State transfer is competing for the starting job.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
In this episode Andrea Samadi welcomes back Dr. David Stephens to explore his new book, The Glucose Protocol, and the science showing how targeted glucose can restore brain function, improve mental clarity, and reduce symptoms linked to diabetes, autoimmune disorders, and chronic stress. They break down the difference between glucose and other sweeteners, explain why the brain prioritizes survival over higher-order thinking during stress, and share practical strategies—like on-the-spot glucose dosing—to regain focus and cognitive performance. Dr. Stephens also discusses biomarkers, clinical observations, and upcoming practical products to make brain refueling easy, offering hopeful, science-based approaches to restore long-term brain health. Watch interview on YouTube here https://youtu.be/zv70S5fZh2I Today's EP 388 we're welcoming Dr. Stephens back to the podcast to explore: The difference between glucose and other sugars Why blood sugar and brain glucose matter for cognitive performance What his newest research is revealing about brain restoration And how we can think more clearly about nutrition and brain health moving forward. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. When we launched this podcast seven years ago, it was driven by a question I had never been taught to ask— not in school, not in business, and not in life: If results matter—and they matter now more than ever—how exactly are we using our brain to make these results happen? Most of us were taught what to do. Very few of us were taught how to think under pressure, how to regulate emotion, how to sustain motivation, or even how to produce consistent results without burning out. That question led me into a deep exploration of the mind–brain–results connection—and how neuroscience applies to everyday decisions, conversations, and performance. That's why this podcast exists. Each week, we bring you leading experts to break down complex science and translate it into practical strategies that we can all apply immediately. When the brain, body, and emotions are aligned, performance stops feeling forced—and starts to feel sustainable. Season 14 showed us what alignment looks like in real life. We looked at goals and mental direction, rewiring the brain, future-ready learning and leadership, self-leadership, which ALL led us to inner alignment. And now, Season 15 is about understanding how that alignment is built—so we can build it ourselves, using predictable, science-backed principles. Because alignment doesn't happen all at once. It happens by using a sequence. And when we understand the order of that sequence — we can replicate it. By repeating this sequence over and over again, until magically (or predictably) we notice our results have changed. Season 15 we've organized as a review roadmap, where each episode explores one foundational brain system—and each phase builds on the one before it. Rather than focusing on outcomes, hacks, or motivation alone, we examine the core brain systems that must be stable before learning, performance, and leadership can emerge. Episodes are organized around a simple but powerful progression: Phase 1: Regulation & Safety — the nervous system foundation for learning Phase 2: Neurochemistry and Motivation—dopamine balance + Emotional regulation Phase 3: Cognition & Learning — attention, memory, and executive function Phase 4: Perception & Social Intelligence — how we read ourselves and others Phase 5: Integration & Meaning — how experience becomes insight and growth Each system builds upon the one beneath it, reminding us that when foundations are ignored, progress is temporary. When they are strengthened, performance becomes sustainable. Season 15 is not a review of past episodes—we are connecting neuroscience, emotional regulation, and learning into a clear framework for improved human potential. Because performance is not built from the top down. It emerges from the foundations up. PHASE 1: REGULATION & SAFETY Staples: Sleep + Stress Regulation Core Question: Is the nervous system safe enough to learn? Anchor Episodes Episode 384[i] — Baland Jalal How learning begins: curiosity, sleep, imagination, creativity Episode 385[ii] — Bruce Perry “What happened to you?” — trauma, rhythm, relational safety Episode 386 –Thoryn Stephens Turning biometrics (HRV, sleep data, metabolic markers) into actionable protocols. Episode 387 Dr. Sui Wong[iii] Autonomic balance, lifestyle medicine, brain resilience Episode 388 Rohan Dixit HRV, real-time self-regulation, nervous system literacy For today's EP 388, we welcome back Dr. David Stephens, a clinical psychologist and neuropsychologist renowned for his expertise in brain function and mental health. Discover groundbreaking insights into how glucose can be a game-changer in restoring brain function, mental health, and overall productivity. Dr. Stephens shared his compelling journey with us that led to the revelation of glucose as a crucial element in brain restoration. From understanding the perceptible differences between glucose and sugar to unraveling common myths about brain health, this conversation is packed with scientific insights that challenge traditional paradigms that explored how restoring glucose levels could revolutionize our mental, emotional, and spiritual well-being. I believe in Dr. Stephens' mission mostly because I've experienced life-changing results when I started to read labels, and cut out sugar after a podiatrist told me this would improve my health back in 2005. The results I've noticed are significant. But now, I understand sugar and glucose at a different level. I have lots of follow up questions for Dr. Stephens, and am excited to learn more about what he has discovered since we last spoke. Episode Introduction This week on The Neuroscience Meets Social and Emotional Learning Podcast, we are revisiting a past guest who joined us in December 2024 on Episode 350[iv]. Dr. David Stephens is a clinical psychologist and neuropsychologist known for his research on brain function, mental health, and the role of glucose in cognitive performance and recovery. In our previous conversation, Dr. Stephens introduced a fascinating concept: that glucose may play a far more important role in brain restoration and mental health than many of us realize. Since that interview, Dr. Stephens has continued his research and recently released new insights in his book Restored Hope, exploring how glucose regulation may influence cognitive performance, emotional stability, and overall brain health. This topic is especially meaningful to me personally. Back in 2005, a podiatrist suggested I eliminate sugar from my diet to improve my health. After making that change and becoming more mindful of reading nutrition labels, I noticed significant improvements in how I felt physically and mentally. But what I've learned since speaking with Dr. Stephens is that understanding sugar and understanding glucose are not the same thing—and that difference may change how we think about nutrition and brain health. Dr. Stephens, welcome back to the podcast. How have you been since we last spoke? Q1: Dr. Stephens, thank you for reaching back to me about your new book, and research. I'm sure you could tell that this topic is important to me. We've covered a few podcast episodes on “The Damaging Effects of Sugar on the Brain and Body” with research that came from my foot doctor, who had me change my diet in 2005, and my health turned around for the better. Can we review what should we understand about glucose, vs sucralose that is connected to weight gain and type 2 diabetes? Q2: What's important about understanding our blood sugar vs glucose levels in the brain? Q3: I've also posted a comment from our last interview that gave an overview of the definition of sucrose vs sucralose. Then I wondered, is sucralose bad for our brain? Sometimes I make sugar free hot chocolate, and I know that I once looked this up. I'm sure Dr. Daniel Amen recommends Stevia as a brain-healthy sweetener, but I'm sure I once forgot, and bought Splenda by mistake. Can you explain the difference and do you agree with Dr. Amen that we should choose Stevia over Splenda? Q4: Can you share what you have uncovered since we last spoke in December 2024? I did read what you had sent me, but I will need it translated into English. • Fructose-controlled design (with biomarker panels HRV, FDG-PET, inflammatory markers, RBANS domains). • AI assisted hypothesize generation for theory building • This book ranks Q5: I followed some of the questions that came through on the YouTube Comments since our last episode. Many were positive, and support your research but every once in a while, someone will comment something negative about this topic. I find it interesting, because the podiatrist who told me to stop eating sugar years ago said the exact same thing. He found it difficult to fight against the criticism. What have you noticed and how do you handle people who don't understand what you have uncovered? Q6: What else is important for us to understand? Q7: Some people have asked for updated information on where they can find you. Can you share the best way for people to reach you? Dr. Stephens, I believe in your mission, and look forward to reading your new book. Thank you for sharing your research with us, and look forward to hearing what from you as you write more books on this topic, to help us to take our brain health seriously. Key Takeaways from This Episode 1. The Brain Runs on Glucose Glucose is the brain's primary fuel source. When glucose regulation is disrupted, it can affect cognition, focus, emotional regulation, and mental health. 2. Not All “Sugar” Is the Same Many people use the words sugar and glucose interchangeably, but they are chemically different and can affect the body in different ways. Understanding these differences can help people make more informed nutrition decisions. 3. Artificial Sweeteners Raise Important Questions Sweeteners like sucralose (Splenda) may not behave the same way as natural glucose or other sugars in the brain and body. This is an area of ongoing research and debate, and understanding the metabolic impact of these substitutes is important. 4. Brain Health Is Deeply Connected to Metabolism Dr. Stephens' research suggests that metabolic processes, inflammation, and brain energy systems may play a much larger role in mental health and cognitive performance than we previously understood. 5. Science Evolves Through Debate Innovative research often meets skepticism. Scientific progress depends on healthy debate, continued research, and open dialogue. Listener Action Steps 1. Become Aware of Your Nutrition Labels Start reading labels and becoming more aware of added sugars, sweeteners, and ingredients in your daily diet. Small changes can have meaningful long-term effects. 2. Pay Attention to Your Brain Energy Notice how your focus, mood, and energy levels respond to different foods. Your brain's fuel matters for performance, learning, and emotional regulation. 3. Stay Curious About New Research Topics like nutrition, metabolism, and brain health are constantly evolving. Stay open to learning and questioning new findings. Just like we mention in this interview, there was a day that Andrea would not eat butter. Understanding glucose is another paradigm shift. 4. Prioritize Brain Health Holistically Nutrition is only one piece of the puzzle. Brain health is also supported by: sleep stress regulation exercise recovery social connection Closing Summary As we continue exploring the neuroscience behind health, performance, and learning, conversations like this remind us that our brain is deeply connected to the systems that fuel it. Understanding how the brain uses energy—through glucose, metabolism, and nutrition—opens new doors for improving mental clarity, emotional well-being, and long-term brain health. Dr. Stephens, thank you for returning to the podcast and for continuing to explore this important topic. For those who want to dive deeper, we'll link to Dr. Stephens' latest book that you can pre-order now, and our original conversation from Episode 350 in the show notes. Feel free to reach out directly to Dr. Stephens through his contact information below. RESOURCES: Watch our original interview here EP 350 https://youtu.be/T0R3uvBbHPE MORE ABOUT DR. STEPHENS Dr. David Stephens is a seasoned clinician and leader in issues related to mental health, who has focused his efforts over the last 15 years on neuroscience. As a former supervising psychologist at the Colorado State mental hospital and a director in correctional mental health, he brings a unique perspective to the challenges faced by individuals with mental health and substance use disorders. He is a sought-after expert in the fields of brain function, mental, and correctional mental health. His work has been instrumental in shaping policies related to mental health care within correctional settings. Dr. Stephens has spent the majority of his career training statewide directors of mental health within the correctional system on brain function as well as geriatric issues facing the nation's prisons. He served as the academic Dean of professional psychology, including both Master's and Doctoral programs. He has been interviewed several times to discuss topics related to mental health, correctional mental health, brain function, addiction, and marriage. Dr. Stephens has dedicated his life to helping educate everyone he encounters on the importance of knowing and understanding these topics. CONNECT with DR. DAVID STEPHENS Phone: 573 590-4638 Email: dstephens@restoredhumanity.com Website: https://www.glucoseprotocol.com/ PRE-ORDER The Glucose Protocol: A Practical and Scientific Guide to Brain Restoration of Health. https://www.amazon.com/dp/B0GQQYNX4Z#:~:text=The%20Glucose%20Protocol,Read%20more REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 “How Learning Begins in the Brain: Sleep, Safety and Curiosity (Revisiting Dr. Baland Jalal) https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/ [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 385 “Safety First: Why a Regulated Brain is the Key to Learning” (Revisiting Dr. Bruce Perry) https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/ [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 387 with Dr. Sui Wong “Your Eyes: The Brain's Early Warning System” https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/ [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 350 “Unlocking Brain Health with Dr. David Stephens” https://andreasamadi.podbean.com/e/unlocking-brain-health-with-dr-david-stevens/
In hour 2 of The Drive, Zach and Phil take a deep dive into the top 5 potential trade candidates for the Broncos. Could we see a team interested in making Jarrett Stidham a starting quarterback? Could the Broncos trade Riley Moss or JaQuan McMillian to make room for Jahdae Barron to get more snaps? With the contract extension of Alex Palczewski, will the Broncos trade Ben Powers to save money against the cap? Today's "Three Count" includes Colorado State picking up their best win of the season by beating New Mexico to get their 8th straight conference win, Jayson Tatum potentially returning for the Celtics tomorrow night after tearing his Achillies 10 months ago, and reacting to Will Petersen's take that the Nuggets should take Cam Johnson out of their playoff rotation. We react to multiple mock drafts in which the Broncos select a safety out of Toledo. Do the Broncos need to make a splashier pick and take an offensive weapon?
CSU Basketball Show 03-05-26See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
This week on the Colorado State Insider podcast, Colorado State basketball is surging as the Rams men extend their win streak to eight with a huge road victory at New Mexico, while the women close the regular season on a six-game run. Plus, track and field head coach Brian Bedard joins the show to discuss the Rams men winning their third straight Mountain West Indoor Championship and the women sending two athletes to the NCAA Championships in Fayetteville.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
On Wednesday's edition of WagerTalk Today, Teddy Covers stops by to give best bets in Thunder vs Knicks & Hornets vs Celtics and play another round of "Sell Me". Drew Martin joins the show to talk some CBB Action between Texas vs Arkansas & Baylor vs Houston. Ross "The Boss" Benjamin Returns to talk Hawks vs Bucks in NBA action & give a best bet in CBB Action between Colorado State vs New Mexico. Hosts, Andy Lang & Dan Alexander provide props and share free picks – don't miss out!Intro 00:00Drew Martin - CBB: Texas vs Arkansas 4:00CBB: Baylor vs Houston 6:20LIV Golf 12:00Teddy Covers 13:10Teddy's Kid is in a Band(s)!! 13:20NBA: Oklahoma City Thunder vs New York Knicks 14:40NBA: Charlotte Hornets vs Boston Celtics 20:35Sell Me: Indiana Pacers vs Los Angeles Clippers 24:23Ross “The Boss” Benjamin 31:00NBA: Atlanta Hawks vs Milwaukee Bucks 35:05CBB: Colorado State vs New Mexico 40:00Andy Lang All Around the World (NHL, Golf & NBA Free Picks) 44:00
This is a free preview of a paid episode. To hear more, visit www.splitzoneduo.comIn this subscriber episode, Godfrey, Richard, and Alex revisit 28 head coach transitions before the 2012 college football season. This was one of the most consequential coach carousels of the 21st century, with lots of very good, lots of very bad, plenty in the middle, and also the John L. Smith situation:THE GOOD* 9:29: Urban Meyer to Ohio State* 16:05: Mike Leach to Washington State* 22:39: Bill O'Brien to Penn State* 31:34: Justin Fuente to Memphis* 34:28: Matt Campbell to Toledo* 35:31: Jim McElwain to Colorado State* 36:55: Gus Malzahn to Arkansas State* 39:28: Terry Bowden to AkronTHE WHATEVER* 41:36: Jim Mora Jr. to UCLA* 46:54: Todd Graham to Arizona State* 50:28: Paul Chryst to Pitt* 51:10: Larry Fedora to North Carolina* 53:42: Kyle Flood to Rutgers* 55:45: Bob Davie to New Mexico* 56:46: Tim DeRuyter to Fresno StateTHE UGLY* 58:05: Tim Beckman to Illinois* 59:00: Tony Levine to Houston* 1:00:59: Curtis Johnson to Tulane* 1:01:59: Norm Chow to Hawaii* 1:05:54: Charley Molnar to UMass* 1:06:21: Garrick McGee to UAB* 1:13:08: Carl Pelini to FAU* 1:17:05: Ellis Johnson to Southern Miss* 1:19:25: Charlie Weis to Kansas* 1:28:00: John L. Smith to ArkansasTHE DEBATABLE* 1:20:48: Kevin Sumlin to Texas A&M* 1:21:36: Hugh Freeze to Ole Miss* 1:25:02: Rich Rodriguez to ArizonaProduced by Anthony Vito.Paid subscribers can here this episode and also our other “Anatomy of a Coaching Carousel” shows: * 2001* 2010Everyone else can hear free previews of these episodes. Thanks so much to our paid subscribers for making this show possible.
Less than 10 days away from the @MountainWest Tournament here in Vegas, and the Colorado State women's team is expected to make a run at the automatic bid. @CSUWBasketball HC Ryun Williams joined @cofieldandco -The rise of Lexus Bargesser -Lady Rebels at CSU matchup Get your tix themwc.com/2026. All sessions package just $75
Ben & Woods continue in our 7am hour with more thoughts from the Padres Spring Training Facility as the players are all occupied in a closed door meeting during the hour. Plus, we get to "Don't (And DO) Do This" from the weekend and discuss Saturday's tough, potentially devastating loss for San Diego State basketball on Saturday at Colorado State. Listen here!
The USA won hockey gold at the Winter Olympics for the first time since 1980. SDFC beat Montreal 5-0 in the MLS season opener. SDSU fell to Colorado State, essentially ensuring their at-large bid is now dead for the NCAA Tournament. Marc “Silvy” Silverman joins the show. The Padres are in full Spring Training swing.Support the show: http://kaplanandcrew.com/See omnystudio.com/listener for privacy information.
Penn State found a replacement at wide receivers coach, hiring Colorado State assistant Kashif Moore. We take a closer look at his recent coaching rise at UConn, which included work with an All-American, then examine what awaits him in Happy Valley. Plus, there's a development in Nittany Lions quarterback recruiting. Enjoy complete Penn State coverage anytime at Lions247.com. Follow the team on X: @Lions247 @TDsTake @danieljtgallen @tyler_calvaruso @MarkXBrennan. Follow or subscribe to the Lions247 Podcast on Spotify, Apple Podcasts, Stitcher, or wherever you get your podcasts. And watch every episode on YouTube. To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices
Dr. Martin Carcasson tells us how he, as the Director of the Center for Public Deliberation at Colorado State, trains people how to facilitate deliberation and overcome wicked problems so that they can "spark processes that are particularly designed to avoid triggering the worst in human nature and tap into the best."Kitted Executive AcademyThe Center for Public DeliberationThe Listen First CoalitionBetter Together AmericaMartin CarcassonThe Toulmin ModelWicked ProblemsHow Minds ChangeDavid McRaney's TwitterDavid McRaney's BlueSkyYANSS TwitterNewsletterShow NotesPatreon Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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