Mindful Warrior Radio

Hosted by Kami Craig

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Oct 2026

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About the show

Welcome to Mindful Warrior Radio, a podcast that explores the intersection of leadership, culture, performance, and flow. Through thought-provoking conversations with innovative change-makers and industry leaders, we uncover the mindsets, strategies, and experiences that drive personal and professional excellence. Each episode offers real-world insights, inspiring stories, and actionable wisdom to help listeners cultivate resilience, purpose, and peak performance in their own lives.

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October 2, 20261 hr 9 min

Kate Hansen: Redefining High Performance Through Embodiment, Energy & Healing

Today on Mindful Warrior Radio, we are joined by Kate Hansen. Recruited to the sport of luge at age 10, Kate dedicated more than a decade to elite competition, ultimately representing Team USA at the 2014 Winter Olympic Games in Sochi. Following her Olympic career, Kate transitioned into sports broadcasting, working with organizations including the Los Angeles Dodgers and NBC Sports, while continuing to pursue her love of storytelling, travel, and exploration. Having traveled to more than 30 countries, she brings a unique perspective on courage, personal growth, and embracing life’s uncertainties. Today, Kate is pursuing graduate studies in psychology at Pacifica Graduate Institute, where she is deepening her understanding of human behavior, meaning-making, and personal transformation. Kate’s story opens the door to a deeper conversation about the evolution of high performance—what it takes to reach the highest levels, how we access and protect our energy, and what can happen when the demands of performance begin to outpace our ability to process them. Together, we explore the tension between discipline and play, performance and embodiment, and the ways our experiences can continue to shape us long after we leave the arena. Kate reflects on what it takes to perform at the highest level while remaining connected to yourself: “I do think it just requires full embodiment, like to be that good at that level. It just requires every ounce of you. So, if you’re not able to do it in a healthy way, then you probably end up burning out.” For Kate, elite performance requires more than effort. It requires understanding how to access and sustain energy that makes high performance possible. She shares, “I spend 15 hours for one minute of a performance run. So yeah, I think you have to be so selective and almost hold sacred that source because it isn’t there all the time.” Kate also reflects on discovering flow and learning to protect her energy as an athlete: “I didn’t really get into that until my last two seasons when I started to see these upper gears of like hard work and like flow… that’s when I started to see flow more consistently because I mean it just became like really protective over my energy.” Her exploration of performance also led her to reconsider dissociation and the role it can play in elite sports: “I think dissociation has its pros and cons. I’ve been speaking about it in a negative way, but I think there’s a beauty to it, and I think that’s what makes Olympic athletes freaking Olympic athletes is like, yeah, you can just put it aside, which is so wild.” The conversation then moves beyond performance and into a deeper exploration of trauma, the body, and the ways experiences can remain with us long after they happen. Kate reads a passage from her graduate school materials that resonated deeply with her: “Trauma happens when we’re given more to experience than we can bear to experience consciously. So, we simply don’t have the equipment to metabolize the experience.” Kate Hansen’s journey offers a powerful exploration of what happens when we look beyond achievement and begin to understand the whole person behind performance. Her story invites us to consider how we cultivate energy, access flow, remain connected to ourselves, and create healthier pathways for sustainable performance and personal growth. To learn more about Mindful Warrior and Mindful Warrior Radio, follow us on Instagram @therealmindfulwarrior and visit www.mindfulwarrior.com .

April 17, 20261 hr 12 min

Brett Mayer: Flow, Intuition, and Performing Through Uncertainty

On Episode 45 of Mindful Warrior Radio, we welcome Brett Mayer—Policy Director at the American Canoe Association, educator, small business owner, and long-time paddler. Brett is the creator of Following Waters , a project born from his graduate research exploring the lived experiences of whitewater kayakers and how their relationships with rivers evolve over time—from initiation, to identity and stewardship. Through long-form storytelling, Brett seeks to break down silos between athletes, educators, advocates, and storytellers, illuminating how we are all part of the same interconnected, water-based ecosystem. Drawing on his experience, Brett shares that time on the river becomes a mirror for identity, decision-making, and intuition—revealing deeper truths about performance, leadership, risk, and the practice of making peace with uncertainty. Brett shares his thoughts on leadership and team dynamics, “Leadership isn’t actually communicated positionally. Everyone has something to bring, and great teams know how to bring that out in each other.” Brett reflects on his relationship with intuition and trust, “There’s a difference between nerves and intuition. The work is learning to discern—am I scared, or is something actually telling me this isn’t right?” Brett offers his perspective on managing anxiety, “Anxiety in uncertainty is nothing more than resistance to acceptance. When you can move through that, it’s incredibly freeing.” Brett shares his wisdom on the practice of letting go, “You have to make peace with the mystery. Not everything is meant to be explained—and honestly, that’s the greatest gift.” To learn more about Mindful Warrior and Mindful Warrior Radio, follow us on Instagram @therealmindfulwarrior and visit www.mindfulwarrior.com .

February 20, 20261 hr 0 min

Daryl Nelson: Thriving in Integrated Organizational Ecosystems

On Episode 44 of Mindful Warrior Radio, we welcome Daryl Nelson. Daryl has spent a decade in the NFL with the New England Patriots and Las Vegas Raiders, working inside some of the most demanding high-performance environments in professional sports. He began his career in athletic training with the New England Patriots, where he was part of two Super Bowl winning championship teams, before moving into senior leadership roles focused on how organizations can more intentionally develop and support their people—on and off the field. As Director of Organizational Development with the Patriots and later Director of Team Growth & Development with the Raiders, Daryl’s work centered on the ecosystem that influences performance: players, coaches, staff, personnel, and support systems. His focus was on personal growth and professional development at every level of the organization, intentionally connecting mental health, performance psychology, leadership, and culture. Rather than treating these areas as separate, he helped build integrated systems that aligned people, communication, and structure so individuals and teams could grow together. Today, Daryl works as a consultant in human performance and organizational development, partnering with leaders to align people, systems, and strategy. His work is rooted in a simple belief: when individuals feel supported, communication is clear, and strong work is reinforced by sound structure, sustainable performance follows. Drawing from his experience inside high-performance systems, Daryl shares reflections that bring leadership back to what matters most: people, clarity, and the daily choices that sustain performance. Daryl offers his perspective on leadership, “Leadership is a people position. It’s not a role you take because it pays more money—that’s management. Leadership is a call to action to serve people, guide them, and put them in the best position to succeed. You win with people.” Daryl explains what truly sustains performance over time, “When people know what the goal is, what the intent is, and what the expectations are on the front end, it empowers them to take the right steps forward. Sustaining high performance is actually boring—it’s built on mundane details. Clear vision allows people to stay focused on the process, day in and day out, getting one percent better every day.” Daryl shares how leadership directly shapes impact and culture, “The greatest leaders realize you win with people. That means celebrating individual wins, allowing people to feel seen, being vulnerable, and holding people accountable. Leadership requires emotional intelligence—it’s knowing how to lead different people in different ways.” Daryl reflects on a simple shift leaders can make that creates immediate impact, “Say good morning. It’s something so basic, but it signals something greater—that you are choosing people before tasks. Even on a bad day, you’re choosing presence. That small pause becomes a seed that grows into trust, culture, and performance beyond what you could imagine.” To learn more about Mindful Warrior and Mindful Warrior Radio, follow us on Instagram @therealmindfulwarrior and visit www.mindfulwarrior.com .

November 21, 20251 hr 0 min

Prime Hall: Training the Mind to Stay Calm Under Chaos

On Episode 43 of Mindful Warrior Radio, we welcome Prime Hall — former Marine Raider, entrepreneur, master trainer, and founder of Deep End Fitness and the Underwater Torpedo League. Prime has trained and empowered thousands — from service members in Iraq and Afghanistan, to Olympic athletes, professional teams, and high-level executives. A human performance enthusiast, Prime helps people unlock results, turn obstacles into opportunities, and access flow under pressure. Prime has also authored the book, F.R.E.E. Your Mind and Unlocking Flow , sharing his journey from pain to purpose. Prime co-founded Operation Resilience, supporting veterans, Special Operations Forces, and professional athletes with mental health, transitions from military careers to civilian life, and securing community resources. Prime’s goal is to empower leaders and warriors at the top of their fields to create ripple effects of impact across the world. In this episode, Prime shares his personal story and the experiences that have shaped his work today. We explore the power of influence without authority, the role of breath in peak performance, and the mindset required to access flow under pressure. On leadership and influence without rank, Prime reflects on his time in the military, “I was a private for my first three years with no rank—I lost it every year. What I learned from that experience is that I didn’t have rank, but I still needed to get things done and work well with others. You don’t need rank to lead. You just need to find an in, a common ground, and a mutual respect so you can line up shoulder to shoulder with anyone and complete the mission.” Reflecting on moments of chaos, Prime shares how critical it is to unlock performance quickly and intentionally, “ Whether we were on a mission and suddenly got attacked, or we were inside our compound and got attacked, we would need to go from just going through your day on autopilot to, like, Boom! Now we need to really unlock performance fast. How do we do that? Focus, relaxation, economy of motion, flow versus drag, and efficient breathing. But what I noticed is that whenever chaos would break loose, like in Afghanistan for example, the first instinct is to move and do whatever you think is most important first. What I learned over time is that the most important thing under chaos is finding some cover, getting behind a wall where you’re protected for a second, taking a deep breath, and then prioritizing your thoughts: what’s most important now, what really needs to happen first, and what’s the most optimal way to do that?” On the concept of “drag,” Prime expands beyond the physical to the mental, “We talk about physical drag, but there’s also mental drag—the stories we attach to ourselves: ‘I’m not a good swimmer,’ or ‘I failed at dive school.’ The first step is awareness. When we can notice and acknowledge that mental drag, we can start partnering with the mind instead of fighting against it. The mind’s job is to keep us alive and assign meaning to everything. When we become aware of that, we can begin to work with our mind, not against it.” To learn more about Mindful Warrior and Mindful Warrior Radio , follow us on Instagram @therealmindfulwarrior and visit www.mindfulwarrior.com .

September 26, 202548 min

Gary Hall Jr.: How the Artistic Mindset Wins in Peak Performance

On Episode 42 of Mindful Warrior Radio , we welcome Gary Hall Jr.—a three-time Olympian, ten-time Olympic medalist, and one of the most iconic figures in the history of U.S. swimming. Known for his electric speed, bold personality, and trailblazing spirit, Gary brought showmanship and passion to the world stage, forever changing the culture of the sport. Beyond his achievements in the pool, Gary is also a powerful advocate for health and resilience. After being diagnosed with Type 1 Diabetes just one year before the 2000 Olympics, he defied expectations and returned to win multiple gold medals—becoming a beacon of hope for athletes and individuals living with chronic illness. Today, Gary continues to inspire as a speaker, mentor, and champion for wellness and performance, encouraging others to push past limits and lead with authenticity. In this powerful conversation, Gary gives us a window into navigating competitive environments, challenging traditional systems, and embracing his own unique way of being and doing. On his unconventional approach to training, Gary is proud of his novel contributions to what has now become the new standard. “You seemed completely off your rocker if you weren’t going to try to do 20,000 meters a day. Like, you could never be good if you didn’t do that volume of training. If you had suggested what some top-level swimmers are doing now—training three times a week, 1,500 meters—it would have sounded crazy. It’s interesting to see how the sport has grown, and I’m happy to have been a brick in the wall of the evolution in the sport.” On artistry versus science in swimming, Gary says he’s “always felt like an artist in a math class. You could oversimplify it to right brain vs. left brain—I was a creative type. I didn’t care about the formula. I tried the formula, the scientific method approach, and I was miserable. I hated it. I hated the sport. I wanted to quit. And it wasn’t until I started just tuning into wavelengths underwater—the way the water moves, feeling that, and learning how to channel and move through the element of water—that it was so much more interesting. That’s more art than science. And I always felt like the artist could win.” About the advantages of being a right-brain thinker, Gary notes, “The people that need that structure also may be apprehensive of art, but they also don’t handle chaos well. And we know in this life; there’s chaos and there are agents of chaos. If you are rigid, if you are inflexible in your mind and how you accept and process chaos when it arises (you struggle). And so, I think that being able to pivot quickly, that was an advantage in the art department, not the science department.” To learn more about Mindful Warrior and Mindful Warrior Radio , follow us on Instagram @therealmindfulwarrior and visit www.mindfulwarrior.com .

August 15, 20251 hr 7 min

Dr. Lisa Firestone: Reframing Stress to Leverage it for Strength

On Episode 41 of Mindful Warrior Radio, we welcome Dr. Lisa Firestone — Clinical Psychologist, Director of Research and Education at the Glendon Association, and Senior Editor at PsychAlive.org . Dr. Firestone is the coauthor of numerous articles and book chapters and has written several books with her father, Robert Firestone, including The Self Under Siege , Conquer Your Critical Inner Voice , Creating a Life of Meaning and Compassion , and Sex and Love in Intimate Relationships . Her extensive clinical training and research in the areas of suicide and violence have led to the development of several widely used assessments, including the Firestone Assessment of Self-Destructive Thoughts (FAST), the Firestone Assessment of Suicide Intent (FASI), and the Firestone Assessment of Violent Thoughts (FAVT), applied with both adults and adolescents. In this insightful conversation, Dr. Firestone explores how reframing our relationship with stress can transform our quality of life, presence, and performance. If you’ve ever wanted to transform the way you think about stress—and learn how to make it work for you instead of against you—this episode is a must-listen. She explains that “we’re all going to experience stress in our lives, but when we shift our mindset about it, our entire experience changes. Stress isn’t just one thing—it’s how we perceive it. If we see it as exciting and challenging, our bodies respond very differently than if we see it as overwhelming or life-threatening.” Dr. Firestone challenges the common misconception that mindset work is simply about “thinking positively.” She notes that “mindset isn’t about tricking ourselves into thinking positively—it’s about changing how our nervous system responds. If you interpret a situation as dangerous, your body goes into fight-or-flight or even shutdown mode. But if you see it as a challenge, you can overcome it. It can be motivating, energizing, and even improve your performance.” One of her favorite techniques for reframing stress is surprisingly simple. “Replacing the word ‘stress’ with ‘challenge’ can be powerful. A challenge is something you can choose to take on, approach with curiosity, and even decide to walk away from. That simple reframe reminds us that we have agency, and that we can choose how we respond.” She also shares practical wisdom for building resilience over time. “We can train ourselves to respond differently to stress. That means growing our ability to handle it with self-compassion, preparing where we can, and letting go of what we can’t control. The more flexible and adaptable we are, the more we expand our boundaries—and the better we perform in all areas of life.” You can learn more about Dr. Lisa Firestone’s work at www.drlisafirestone.com , www.psychalive.org , and www.glendon.org . To learn more about Mindful Warrior and Mindful Warrior Radio, follow us on Instagram @therealmindfulwarrior and visit www.mindfulwarrior.com .

June 17, 20251 hr 9 min

Dr. Lisa Firestone: Attachment Styles, Leadership, and Work Relationships

On Episode 40 of Mindful Warrior Radio, we welcome Dr. Lisa Firestone — Clinical Psychologist, Director of Research and Education at the Glendon Association, and Senior Editor at PsychAlive.org . Dr. Firestone is the coauthor of numerous articles and book chapters and has written several books with her father, Robert Firestone, including The Self Under Siege, Conquer Your Critical Inner Voice, Creating a Life of Meaning and Compassion, and Sex and Love in Intimate Relationships. Her extensive clinical training and research in the areas of suicide and violence have led to the development of several assessments, including the Firestone Assessment of Self-Destructive Thoughts (FAST), the Firestone Assessment of Suicide Intent (FASI), and the Firestone Assessment of Violent Thoughts (FAVT), which are used with both adults and adolescents. In this insightful conversation, Dr. Firestone explores the impact of attachment styles on leadership and working relationships. She outlines the characteristics of each attachment style and offers tools for managing and understanding our own patterns. She also emphasizes the importance of self-awareness, mindfulness, and compassion in the process of personal and professional growth. Dr. Firestone explains, “We didn’t develop [our attachment style] as a choice. What we did was make the best adaptation we could to what was there, and that happened as our nervous system was still forming. So it is in our brain, it’s in our bones—it’s part of us. But we need to be kind to ourselves about it. We came by it honestly. We might even disapprove of a behavior, like being too harsh on people, but beating ourselves up doesn’t help. It really helps to have what a dear friend and colleague of mine calls a ‘COAL’ attitude—Curious, Open, Accepting, and Loving. That’s what people might call self-compassion.” Dr. Firestone adds, “We all get triggered at times. It doesn’t matter what type of attachment we have—even if it’s secure. Something can bring up a feeling that dysregulates us. But the healthier our attachment is, the more we can say, ‘Oh, okay—I got dysregulated,’ and then do something to regulate ourselves and repair.” On healing and transformation, she shares, “Everything in life will go better if you start to resolve some of that unresolved trauma. People want a quick fix or a way around it, but we really have to walk through it. And I think that’s true for all of us. Again—with a kind attitude. This didn’t happen for no reason. It doesn’t mean there’s something wrong with you. It means you had a rough beginning.” You can learn more about Dr. Lisa Firestone’s work at www.drlisafirestone.com , www.psychalive.org , and www.glendon.org . To learn more about Mindful Warrior and Mindful Warrior Radio, follow us on Instagram @therealmindfulwarrior and visit www.mindfulwarrior.com .

May 8, 202557 min

Aleca Hughes McPherson: Design for Excellence in Early-Stage Companies

On episode thirty-nine of Mindful Warrior Radio , I host Aleca Hughes McPherson, Head of Portfolio and Platform at Highland. Aleca brings deep experience in strategy, operations, and leadership—supporting founders and scaling early-stage companies. She began her career at Catalant Technologies, rising from sales to a key role in strategic operations. A former captain of Yale’s Women’s Ice Hockey team, Aleca also founded the Mandy Schwartz Foundation, honoring her late teammate, and serves on the board of the Hockey Humanitarian Award—an honor she once received. In this episode, we dive into how Aleca helps build strong leaders, winning teams, and healthy, high-growth companies. In our interview, Aleca shares the impact of sport on her career today. “Through sport, my parents taught us so many foundational life lessons. It’s such a big part of who I am—and who my brothers are. I imagine it’s the same for you with water polo. Within 10 seconds of being on the field, the ice, or in the pool, you know who someone is. Do they pass the puck? Do they backcheck? Are they excited when their teammate scores? I learned those lessons playing pickup hockey with my brothers, often with a bit of a chip on my shoulder—no one passed me the puck, so I had to go get it and make a name for myself. That mindset really propelled me forward.” Aleca explains what Highland looks for in a founder. “At Highland, when we’re evaluating a founder, I think about how I show up to those conversations and what we’re really looking for. One of the key things we look for is strong founder–market fit. You often hear about product–market fit, which is of course important. But for us, founder–market fit is equally critical. Who is this individual? Why are they pursuing this particular problem or opportunity? What makes them so deeply passionate about it that they’re willing to go all in?” Aleca shares one of Highland’s most frequently asked questions when evaluating a founder. “One of the first questions we ask ourselves when evaluating an opportunity is: Is this a founder I would work for? It’s really a question of ‘work with’ or ‘work for.’ Like—would you leave your current role to go work for this founder? I ask myself that, and so do our general partners, some of whom have been in the business for 25 or 30 years. We have a concentrated portfolio and make a very limited number of investments per fund, so this isn’t just a throwaway question—we take it very seriously.” To learn more about Mindful Warrior and Mindful Warrior Radio , follow us on Instagram @therealmindfulwarrior or visit www.mindfulwarrior.com .

March 26, 202558 min

Dr. Lisa Firestone: Navigating Triggers and Emotional Responses in the Workplace

On episode thirty-eight of Mindful Warrior Radio, we welcome Dr. Lisa Firestone — Clinical Psychologist, Director of Research and Education at the Glendon Association, and Senior Editor at PsychAlive.org . Dr. Firestone is the coauthor of numerous articles and book chapters and has written several books with her father, Robert Firestone, including The Self Under Siege , Conquer Your Critical Inner Voice , Creating a Life of Meaning and Compassion , and Sex and Love in Intimate Relationships . Her clinical training and research in the areas of suicide and violence have led to the development of several assessments, including the Firestone Assessment of Self-Destructive Thoughts (FAST), the Firestone Assessment of Suicide Intent (FASI), and the Firestone Assessment of Violent Thoughts (FAVT) for adults and adolescents. In this insightful conversation, Dr. Firestone explores how trauma and emotional triggers can show up in the workplace, how to navigate difficult conversations, and how to recover afterward. Dr. Firestone explains how unresolved trauma often surfaces in unexpected ways, “When we have unresolved trauma — which most of us likely do in one way or another — it tends to get triggered. When you find yourself getting really emotional as an adult about something, almost as if it’s life or death, it’s often a sign of unresolved trauma. In most cases, things in the workplace or daily life are not truly life or death, nor are we in physical danger. But when our emotional response feels that intense and powerful, it’s likely because it’s touching on an unresolved trauma from the past.” Dr. Firestone reminds us of the personal power we have as adults, "As an adult, you have a level of personal power that you didn’t have as a child — and it’s important to recognize that. You’re no longer that child. It may not be an ideal situation, but you have the power to navigate it as an adult.” She encourages us to allow difficult emotions to move through us, “If we’re willing to sit with the feeling, it will pass. When we try to avoid the feeling, it tends to get stuck. But if we allow ourselves to feel it and let it move through us, it will eventually pass. While we may not have control over the feeling itself, we can choose to do things that help us get centered again.” You can learn more about Dr. Lisa Firestone’s work at www.drlisafirestone.com , www.psychalive.org , and www.glendon.org . To learn more about Mindful Warrior and Mindful Warrior Radio please follow us on Instagram @therealmindfulwarrior and check out our website at www.mindfulwarrior.com .

February 28, 202542 min

Marina Mayer: Partner with Your Body to Enhance Your Leadership & Performance

On episode thirty-seven of Mindful Warrior Radio , I host Marina Mayer, Co-CEO & Founder of SWAY, a firm dedicated to building resilience in organizations with bodies in mind. With 18 years of experience in multidisciplinary environments, Marina is an Organizational Development and Leadership Psychologist specializing in talent strategy, executive coaching, and scaling cohesive organizations. Her award-winning research, How Movement Moves Us , explores the untapped potential of the body in facilitating the cognitive, emotional, and social processes of leadership and high performance. When asked why the body plays a critical role in leadership performance, Marina explains, “Before our brain has a chance to form a thought or generate a behavioral response, all input first enters through the body—processed by our sensory perceptions and neurons—traveling up to the brain, where it first reaches the emotional center before moving to the thinking center and finally emerging as behaviors and actions. To create true transformation and meaningful intervention, we can’t separate what is inherently connected.” She further addresses the interconnection between the body, mind, and performance, “But by only talking about bodies in the space of wellness, we’re essentially saying, ‘Use your brain to perform and your body to unwind.’ And I think that’s false. We can either try to perform by shutting down our bodies and ignoring what they need, or we can recognize our bodies as partners in performance.” Marina highlights the impact of bodily engagement in daily life, “When we sit at a computer all day without engaging the body, we miss opportunities to enhance our performance, sharpen our cognition, and enhance our connections with others.” To learn more about Mindful Warrior and Mindful Warrior Radio , follow us on Instagram @therealmindfulwarrior or visit www.mindfulwarrior.com .