Fitness for people who fly for a living
Training, nutrition, sleep and the FAA medical, written by a working airline captain for pilots and flight crew. No stock advice that assumes a kitchen and a nine to five. Every article cites its sources.
The Hotel Gym Never Has What You Want. Train Anyway.
An airline captain's method for a real strength session from two treadmills and a dumbbell rack that stops at 30. Load, range, and the trick most people miss.
Training on the roadThe Best Fitness Apps for Pilots and Flight Crew, Compared
An airline captain compares the 2026 fitness apps built for pilots and flight crew. What each one does, what it costs, and which kind of pilot it fits.
Training on the roadBack Pain From the Cockpit Seat and the Five Moves That Fix It
Pilot back pain exercises from a working airline captain. What the seat does to hips, glutes and upper back, and the five loaded moves that reverse it.
Sleep and fatigueCaffeine Cutoff Times for Pilots, Based on the Actual Studies
Caffeine timing and sleep for pilots. What the Drake study found at six hours, why the FAA 3 to 4 hour rule is a floor, and a cutoff you can set by show time.
Training on the road
The Best Fitness Apps for Pilots and Flight Crew, Compared
An airline captain compares the 2026 fitness apps built for pilots and flight crew. What each one does, what it costs, and which kind of pilot it fits.
Training on the roadBack Pain From the Cockpit Seat and the Five Moves That Fix It
Pilot back pain exercises from a working airline captain. What the seat does to hips, glutes and upper back, and the five loaded moves that reverse it.
Training on the roadThe Hotel Gym Never Has What You Want. Train Anyway.
An airline captain's method for a real strength session from two treadmills and a dumbbell rack that stops at 30. Load, range, and the trick most people miss.
Training on the roadThe 20 Minute Hotel Room Workout for Layovers (No Equipment, No Jumping)
A working airline captain's 20 minute hotel room workout with no equipment and no jumping. Four movements, a session table, and why slow bodyweight gets hard.
Training on the roadHow Airline Pilots Stay Fit on a Four Day Trip
How to stay fit as a pilot when the job is sitting, terminal food and a schedule that moves every week. The minimum that works, from a working airline captain.
Training on the roadThe Least Training That Still Works When You Fly 80 Hours a Month
The minimum effective dose of training for pilots flying 80 hours a month. The research numbers, why two days a week works, and how to spread sets over a trip.
Layover nutrition
Eating Healthy on Layovers Without a Kitchen or a Clock
How pilots eat well on a four-day with no kitchen and no schedule. The lunch bag, protein tied to duty events, six road meals, and the crew dinner trade.
Layover nutritionHow Much Protein Pilots Need and How to Hit It From a Flight Bag
How much protein a pilot needs per day, worked out for a 75 kg and a 95 kg pilot, paced across a 4 a.m. duty day with foods that survive TSA and a flight bag.
Layover nutritionWhy Pilots Get Dehydrated and How Much Water Actually Fixes It
Why pilots get dehydrated in 3 to 5 percent flight deck humidity, what 1 to 2 percent body weight loss does to judgment, and how much water fixes it.
Sleep and fatigue
Caffeine Cutoff Times for Pilots, Based on the Actual Studies
Caffeine timing and sleep for pilots. What the Drake study found at six hours, why the FAA 3 to 4 hour rule is a floor, and a cutoff you can set by show time.
Sleep and fatigueSleep Rules for Pilots Who Fly Early Shows and Late Nights
How pilots sleep on a schedule that moves every week. The FAA fatigue rules, the NASA nap, hotel room setup, the crew dinner trade, and where training fits.
The FAA medical
FAA Blood Pressure Limits, and What Actually Moves the Number
The FAA blood pressure limit is 155/95 seated, for every class. What the CACI hypertension worksheet means, how to take a reading, and what moves the number.
The FAA medicalIs There an FAA Weight Limit? What BMI Really Means for Your Medical
There is no FAA weight or BMI limit for pilots. BMI matters because it drives the sleep apnea screening at the medical. What the AME looks at and what moves it.