Season 3 has been about one thing: how to stay human and high-functioning in a world that’s burning people out. In this wrap-up, Coach Chris pulls together the biggest lessons from the season, stories of recovery and transition, nervous-system training, and the real costs of living “plugged in” all the time.

Whether you’re a veteran, high performer, parent, or someone rebuilding life after addiction or burnout, this episode is your debrief and reset before Season 4.

f this season helped you

• Share your favorite episode with one person who needs it.
• Rate and review the show on your podcast app—it really does help.
• Visit cognitivefitnesscoach.com to access resources or book a 1:1 consultation if you want support with recovery, nervous-system regulation, or high-performance in midlife.

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We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this powerful and deeply human episode, Chris sits down with Christopher Littrell — Christian, husband, father, U.S. Air Force veteran, retired police officer, endurance athlete, leadership consultant, and author of Echoes from the Street: A Police Officer’s Journey through Trauma, Recovery, and Redemption.

This conversation reconnects two men who first spoke when Coach Chris was transitioning out of the military. They open with reflections on uncertainty, purpose, and how meditation, breathwork, and running helped him navigate that crossroads.

From there, the episode dives into the defining chapters of Officer Christopher’s life and career:

Military Service & Leaving the Air Force

Why he joined, what the military taught him, and the hard decision to leave so he could be more present for his growing family.

Civilian Policing & the Emotional Toll

The stark shift from military law enforcement to civilian policing — increased authority, higher stakes, deeper trauma — and why emotional intelligence became essential for survival.

Trauma, Grief & Sobriety

Christopher opens up about PTSD, alcohol abuse, and the devastating loss of his daughter, Danielle. He shares the rawness of grief, the breaking point that brought him to seek help, and the healing journey that followed.

Emotional Intelligence & Leadership

Now a leadership and wellness consultant, Christopher teaches the skills he wishes he’d had earlier:
• Self-awareness
• Empathy
• Emotional regulation
• Responding rather than reacting

Endurance Sports & Post-Traumatic Growth

Triathlon and endurance training became a lifeline — a way to rebuild confidence, face internal battles, and discover what resilience really means.

Closing Reflections

The conversation ends with a discussion about vulnerability, faith, community support, and the ongoing work of healing. Christopher shares his “billboard message,” a reflection of his deepest belief in love, acceptance, and faith-driven redemption.

First responders, veterans, leaders, parents, or anyone carrying invisible weight. This is a conversation about trauma, faith, identity, emotional intelligence, marriage, grief, resilience, and the work of rebuilding a life after everything falls apart.

Connect with Christopher Littrell:
Website: christopherlittrell.com
Book: Echoes from the Street
Gravity Consulting & Training
Gravity Podcast
Instagram / LinkedIn

Connect with Coach Chris Norris:
cognitivefitnesscoach.com | IG @cognitivefitnesscoach

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this guided breathwork session, Coach Chris Norris leads you through an advanced 18-minute breathing practice designed to calm the nervous system, increase focus, and enhance emotional regulation.

Using progressive “breath laddering” and sustained attention training, this session helps you expand mental clarity, reduce stress, and strengthen your ability to stay calm under pressure — the foundation of true cognitive fitness.

Ideal for veterans, first responders, athletes, and high-performing professionals, this episode trains both body and mind to work in harmony.

🎧 Subscribe for weekly sessions blending neuroscience, mindfulness, and high-performance habits.

Note: Do not practice while driving or operating machinery. Stop if you feel lightheaded or uncomfortable.

Legal Disclaimer: The information provided in this tutorial is for educational and informational purposes only. It is not intended to serve as a substitute for professional therapy, counseling, or medical advice.
Important Notice: This practice that can complement therapeutic interventions and promote overall well-being. However, it is essential to recognize that it may not be suitable for everyone, and individual results may vary. If you are experiencing severe mental health concerns or emotional distress, it is crucial to seek guidance from a qualified mental health professional or medical practitioner.
Consultation Advised: Prior to beginning any practice, we strongly recommend consulting with a licensed therapist or healthcare provider to determine if it is appropriate for your specific needs and circumstances. They can offer personalized guidance and support tailored to your individual situation.
Limitation of Liability: By engaging in practices presented in this tutorial, you agree to assume full responsibility for your well-being and acknowledge that the creators of this content are not liable for any adverse effects or consequences resulting from its use. If you experience any discomfort or adverse reactions during meditation, we advise you to discontinue the practice and seek professional assistance promptly.

Remember, your health is paramount, and seeking professional help when needed is always encouraged and recommended.

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this episode, Coach Chris sits down with Tamra Evangelista, founder of Inner Depths Empowerment Coaching, to explore what it really means to live as your whole self.

After years of checking every box of conventional success, Tamra’s life was upended by illness, loss, and a calling she could no longer ignore.

She now helps individuals, couples, and teams integrate the head, heart, and body, moving from overthinking and overwhelm into clarity, confidence, and connection.

Together, Chris and Tamra dive into:

• How to recognize when success no longer equals fulfillment
• The fears and freedom in leaving a “safe” career
• The Enneagram as a map for wholeness
• Applying self-awareness to relationships and teams

Tamra reminds us that empowerment isn’t about fixing what’s broken — it’s about remembering who you already are.

Connect with Tamra: innerdepthscoaching.com
Instagram @inner_depths_coaching

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

Are you a midlife professional feeling burned out, overstimulated, or just disconnected?

You're not alone.

In this solo episode, I share my deeply personal journey through digital overload from compulsive scrolling and social disconnection to reclaiming clarity and presence.

I also dive into real scientific research on how screen time affects mental and physical health for adults ages 40–55, and I offer grounded, compassionate strategies to help you rebuild your cognitive fitness in a world that never stops buzzing.

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this episode, Coach Chris sits down with Scott Winter—facilitator, consultant, and founder of Brain-Friendly Dynamics and Collaborative Commons—to explore what it means to build resilience in both people and communities. From guiding organizations through strategic transformation to supporting the rebuilding of Paradise, California, after the Camp Fire, Scott’s work is about helping groups thrive in complexity.

We dive into the principles of brain-friendly facilitation, the power of group flow, and what it takes to shift from fear-based to creative-based action. Scott shares insights on emotional resilience, the weight of unspoken baggage, and why true leadership often begins with the simple phrase: “You go first.”

Along the way, we connect these lessons to practices like meditation, breathwork, cold exposure, and ultradistance challenges—tools that train the individual mind while also shaping how we show up in teams, organizations, and communities.

This conversation is about capacity, courage, and the ripples of kind actions.

Learn more about Scott’s work at: LINKEDIN

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this solo episode, Chris Norris explores how political violence impacts our nervous system and mental health. Drawing on mindfulness, breathwork, and cognitive fitness practices, he shares tools for staying grounded, limiting reactivity, and turning outrage into grounded action.

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

Former Hollywood executive and tech founder Steven Puri joins Coach Chris to share his journey from working on blockbuster films like Independence Day, Die Hard, and Star Trek to building Sukha, a platform designed to help remote workers reclaim their focus, energy, and mental well-being.

In this episode, they unpack what it means to work from a place of ease, the lessons Steven learned from startup failures, and how simple tools—like understanding your chronotype, using rituals, and setting digital boundaries—can create massive shifts in remote productivity and peace of mind.

You’ll also hear how Sukha is changing the game with a smart assistant, focus timers, healthy habit points, and a growing remote work community.

Find out more about Sukha: LINK

Find out more about Steven: LINK

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.