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Working a 24-hour shift makes nutrition harder—but an unpredictable schedule doesn't mean your nutrition has to fall apart. In this episode, I break down how firefighters, law enforcement, first responders, and other shift workers can build a realistic nutrition system for long and unpredictable shifts. We cover: Why you need both a primary and backup nutrition plan Meal prep and station meals How training demands can change your energy and carbohydrate needs Shelf-stable and grab-and-go backup foods What to do when fast food is your only option at 2 AM Using frozen meals as an emergency backup Hydration and electrolytes during long shifts Why one imperfect meal doesn't mean you've ruined your nutritionThe goal isn't perfect eating. It's building a system that allows you to fuel your performance even when the shift doesn't go according to plan. FREE PERFORMANCE & ENERGY CALCULATORhttps://www.tacticaldietitian.com/energy-calculator-yt WORK WITH TACTICAL DIETITIANhttps://www.tacticaldietitian.com/course MORE FROM TACTICAL DIETITIAN Website: https://www.tacticaldietitian.com/Instagram: https://www.instagram.com/tactical.dietitian/YouTube: https://www.youtube.com/@tacticaldietitianNewsletter: https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-reportPerformance Testing: https://www.tacticaldietitian.com/testing

Organizational Wellness in the Fire Service What does it actually take to build a healthier, more resilient fire department? In this episode, Susan Lopez sits down with Annette Zapp, a 20-year fire-service veteran, human-performance professional, and PhD student studying health and human performance. They discuss why firefighter wellness has to extend beyond individual responsibility and what departments can do to create sustainable systems that support health, performance, and career longevity. Annette shares how sleep deprivation, trauma exposure, and the culture of the fire service affected her early career—and how peer support helped her recognize what was happening. Susan and Annette then break down practical strategies for departments, including protecting time for wellness, maintaining leadership buy-in, investing in qualified expertise, conducting a needs analysis, and measuring whether wellness programs are actually working. In this episode: How sleep deprivation and trauma exposure can compound across a firefighter's career Why your career shouldn't become your entire identity What self-care actually looks like for firefighters Why departments need to protect time for health and wellness How leadership behavior influences wellness culture Why qualified expertise may be one of the best investments a department can make Where departments with limited resources can start Why someone needs to own and coordinate the wellness program How to measure injury, health, performance, and subjective outcomes over time Why ROI isn't the only reason to invest in firefighter healthChapters: 00:00 Introduction00:35 Meet Annette Zapp02:36 Annette's Career in the Fire Service04:59 Nutrition, Fitness, Sleep & Firefighter Health06:47 The Turning Point in Annette's Career10:30 Your Career Shouldn't Be Your Entire Identity12:18 What Self-Care Actually Looks Like13:38 Building Organizational Wellness Programs16:06 A Fire Department Wellness Program That Worked18:31 Departments Have to Make Time for Wellness20:04 Why Wellness Programs Need Long-Term Commitment23:22 Leadership Buy-In & Organizational Culture26:50 Why Departments Need Qualified Experts29:57 The Problem With Outdated & Unqualified Advice32:38 Where Should a Department Start?36:36 Someone Has to Own the Wellness Program40:06 How to Measure Whether a Wellness Program Works43:00 ROI Isn't the Only Reason to Invest in Firefighters46:12 Knowing What to Do vs. Actually Doing It47:23 Firefighter Wellness Resources49:59 Where to Find Annette Zapp51:16 Closing Get Your Personalized Calorie and Macronutrient Recommendations Based on Your Activity Level For Free:Tactical Dietitian Energy Calculator Work With Tactical Dietitian: Coaching Supplements VO2 Testing Podcast & ArticlesFollow Tactical Dietitian: YouTube Spotify Website Instagram

Get Your Personalized Calorie and Macronutrient Recommendations Based on Your Activity Level for Free:https://www.tacticaldietitian.com/energy In this episode, Susan sits down with Coach Jason White to talk about his background, transition from military service into coaching, and what it takes to prepare for high-intensity events like HYROX. They discuss the differences between HYROX and CrossFit, how tactical athletes can build the strength and aerobic capacity needed to perform well, common training mistakes, and why developing an aerobic base matters more than many athletes realize. The conversation also covers practical nutrition strategies for training and competition, pre-race fueling, gut training, recovery after competition, and how to balance athletic goals with work, family, and everyday responsibilities. If you're training for HYROX, endurance events, tactical performance, or simply trying to improve your fitness without sacrificing recovery, this episode provides practical takeaways you can apply to your own training. Chapters00:00 Introduction to Coach Jason White03:55 Jason's Journey: From Military to Coaching06:43 The Importance of Community in Fitness07:40 Personal Training Goals and Challenges10:13 HYROX vs. CrossFit: A Comparison12:56 Training for Tactical Performance14:39 Common Mistakes in HYROX Training16:52 Building an Aerobic Base for Endurance18:22 Nutrition Strategies for Training and Competition23:04 Pre-Race Nutrition and Gut Training27:18 Recovery After Competition29:48 Balancing Family Life and Athletic Goals33:43 The Foundations of Performance: Nutrition and Sleep Stay ConnectedJoin the NewsletterGet the latest nutrition and performance trends delivered to your inbox:https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-report Coachinghttps://www.tacticaldietitian.com/course Supplementshttps://www.tacticaldietitian.com/store VO2 Testinghttps://www.tacticaldietitian.com/testing Podcasthttps://www.tacticaldietitian.com/blog Follow Tactical DietitianYouTube:https://www.youtube.com/@tacticaldietitianSpotify:https://open.spotify.com/show/7tshkUNVzvPRw1pYB8G39C?si=277389b3d8a6474eWebsite:https://www.tacticaldietitian.com/Instagram:https://www.instagram.com/tactical.dietitian/ ResourcesTactical Dietitian Communityhttps://tacticaldietitian.com Jason White on Instagramhttps://www.instagram.com/coach_white82/

Download the Tactical Dietitian App: https://www.tacticaldietitian.com/app In this episode, dietitians Susan Lopez and Dr. Nick Barringer explore the role of cognitive nutrition in enhancing mental performance for tactical athletes. They discuss hydration, omega-3s, adaptogens like rhodiola rosea, and innovative supplements such as caffeinated gum to optimize cognition and physical performance. Chapters 00:00 Introduction to Tactical Nutrition and Cognitive Performance02:20 The Importance of Hydration for Cognitive Function06:00 Nutrition Strategies for Cognitive Enhancement08:20 Omega-3 Fatty Acids: Animal vs. Plant Sources11:01 Creatine and Its Role in Cognitive Recovery14:32 Vitamin D: Importance for Cognitive Health18:38 The Need for Regular Blood Work in Tactical Athletes23:38 Optimizing Health Beyond Just Being 'Not Sick'28:15 Understanding Cognitive Performance and Hormonal Influence29:29 Exploring Cognitive Nutrition and Ergogenic Aids30:41 The Development of Salvo Gum and Its Benefits33:27 The Science Behind Rhodiola Rosea37:08 Performance Benefits of Salidroside47:02 Safety and Contraindications of Salidroside51:10 Future Research and Applications of Salidroside Join the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance. https://www.tacticaldietitian.com/offers/DkfdMzL6/checkout Join the Newsletter to get the latest nutrition and performance trends right to your inbox: https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-report Coaching: https://www.tacticaldietitian.com/course Supplements: https://www.tacticaldietitian.com/store VO2 Testing: https://www.tacticaldietitian.com/testing Podcast: https://www.tacticaldietitian.com/blog Follow for more: https://www.youtube.com/@tacticaldietitian https://open.spotify.com/show/7tshkUNVzvPRw1pYB8G39C?si=277389b3d8a6474e https://www.tacticaldietitian.com/ https://www.instagram.com/tactical.dietitian/

In this episode, wildland firefighting expert Austin Womatt shares insights on training, preparation, and performance optimization for wildland firefighters. Learn how tailored strength and conditioning programs can improve safety, longevity, and effectiveness during demanding fire seasons. Resources Training for the Uphill Athlete (Book) Rugged Athlete Resources: ⁠https://www.instagram.com/ruggedathlete/⁠ Wildland Firefighter Human Performance Summit Download the Tactical Dietitian App: ⁠https://www.tacticaldietitian.com/app⁠ Tactical Dietitian: ⁠https://www.instagram.com/tactical.dietitian/

Interested in learning more about how peptides or hormone therapy can help you? Book a Consultation Now HERE https://offers.wittmerrejuvenationclinic.com/social-media-offer?referred_by=Susan&[email protected]&referred_by_phone_number=(281)+832-9811 Join the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance. https://www.tacticaldietitian.com/offers/DkfdMzL6/checkout Join the Newsletter to get the latest nutrition and performance trends right to your inbox: https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-report Coaching: https://www.tacticaldietitian.com/course Supplements: https://www.tacticaldietitian.com/store VO2 Testing: https://www.tacticaldietitian.com/testing Podcast: https://www.tacticaldietitian.com/blog In this conversation, Susan Lopez and Elliott Rule discuss the intricacies of hormone replacement therapy (HRT) and peptide therapy, exploring their benefits, the importance of lifestyle changes, and addressing common misconceptions. They share personal experiences and insights into the processes involved in seeking treatment, emphasizing the need for a comprehensive approach to wellness that includes both medical and lifestyle interventions. Chapters 00:00 Introduction to Hormone Replacement Therapy 01:08 Understanding Peptides and Their Benefits 03:57 Exploring Growth Hormone Peptides 07:24 Rehabilitation and Recovery with Peptides 09:27 Navigating the Intake Process for Hormone Therapy 12:45 Concurrent Therapy: Peptides and Lifestyle Changes 17:22 The Stigma of Hormone Replacement Therapy for Women 22:49 Dispelling Myths About Testosterone for Women 31:07 Long-Term Commitment to Hormone Therapy 36:57 Getting Started with Hormone Therapy Follow for more: https://www.youtube.com/@tacticaldietitian https://open.spotify.com/show/7tshkUNVzvPRw1pYB8G39C?si=277389b3d8a6474e https://www.tacticaldietitian.com/

Join the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance. https://www.tacticaldietitian.com/offers/DkfdMzL6/checkout In this episode, we break down the two main reasons meal plans fail, especially for tactical athletes, firefighters, LEOs, shift workers, and high-performing professionals with unpredictable schedules. We start by addressing a common misconception: that a perfectly written meal plan will automatically solve energy, body composition, and performance issues. Chapters 00:00–01:26 Why Meal Plans Are in High Demand 01:26–03:25 Why a Meal Plan Alone Won’t Fix Your Nutrition 03:25–04:09 Nutrition as a Skill, Not a Sheet of Paper 04:09–05:29 The Real Problem: No Backup Plan 05:29–06:07 Contingencies for Unpredictable Schedules 06:07–06:46 Fast Food, Gas Stations, and Staying on Track 06:46–06:57 Building Systems That Actually Work Follow for more: https://www.youtube.com/@tacticaldietitian https://open.spotify.com/show/7tshkUN https://www.tacticaldietitian.com/ Join the Newsletter to get the latest nutrition and performance trends right to your inbox: https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-report Coaching: https://www.tacticaldietitian.com/course Supplements: https://www.tacticaldietitian.com/store VO2 Testing: https://www.tacticaldietitian.com/testing Podcast: https://www.tacticaldietitian.com/blog

Join the High Energy and Performance Challenge - 7 Days to better energy recovery, and performance. https://www.tacticaldietitian.com/offers/DkfdMzL6/checkoutThe 2026 Dietary Guidelines for Americans were just released, and many people are asking what changed and whether these recommendations actually apply to tactical athletes, first responders, and high-performing athletes. In this video, I break down the key updates to the 2026 dietary guidelines, including high protein intake, saturated fat, whole grains, and how these policies compare to sports nutrition and performance-based recommendations. You’ll learn why national dietary guidelines are written for the general population, where they fall short for physically demanding careers, and how to think critically about nutrition recommendations instead of blindly following headlines. We also discuss the role of physical activity, food environment, and education in long-term health outcomes, and why performance, recovery, and longevity require a different approach than standard public health guidance. Chapters00:00 Why I Almost Didn’t Make This Video00:28 What the 2026 Dietary Guidelines Are00:43 Protein Recommendations Then vs Now01:34 Why These Guidelines Don’t Fit Tactical Athletes02:01 Sports Nutrition vs General Nutrition Policy02:24 The Food Pyramid vs MyPlate Debate03:28 Plate Size, Portions, and Reality03:46 Saturated Fat, Butter, and Whole Dairy04:33 Sugar, Sodium, and Whole Grain Changes05:04 Why the Guidelines Look Shorter06:03 Who the Guidelines Are Actually For06:39 Why High Performers Don’t Follow Them07:18 Food Environment and Physical Activity08:07 Fitness, Mortality Risk, and Longevity08:47 Education, Self-Reliance, and Coaching Philosophy09:53 High Energy and Performance Challenge OverviewFollow for more: https://www.youtube.com/@tacticaldietitian https://open.spotify.com/show/7tshkUN...https://www.tacticaldietitian.com/Join the Newsletter to get the latest nutrition and performance trends right to your inbox: https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-reportCoaching: https://www.tacticaldietitian.com/courseSupplements: https://www.tacticaldietitian.com/storeVO2 Testing: https://www.tacticaldietitian.com/testingPodcast: https://www.tacticaldietitian.com/blog

Interested in Performance and Longevity? Head to https://www.tacticaldietitian.com to learn more. In this episode we discuss how accurate Heart Rate Zones on your favorite fitness device actually are when it comes to tracking VO2.Chapters00:00 Understanding Heart Rate Zone Training10:05 The Science Behind Caloric Measurement15:33 Training for Outcomes, Not Just VO2Follow for more: https://www.instagram.com/tactical.dietitian/https://www.youtube.com/@UC1EwlQ6EhdS0FppFCfBoIZA https://open.spotify.com/show/7tshkUNVzvPRw1pYB8G39C?si=68913f6f997b41eehttps://www.tacticaldietitian.com/

Download the Essential Supplement Guide https://www.tacticaldietitian.com/supplements Do you really need to take supplements? What is the right time to take creatine? Do Green powders actually work? Join me as I try to answer these questions for tactical athletes. What supplements are essential. Chapters 00:00 The Role of Supplements in Nutrition 03:43 Whey vs. Casein: Choosing the Right Protein 06:19 Creatine: Timing and Benefits 10:31 The Truth About Fat Loss Supplements 11:55 Recovery Strategies for Long Shifts 14:23 Evaluating Green Powders 17:14 Daily Electrolyte Needs 20:26 Personal Supplement Routine https://www.instagram.com/tactical.dietitian/ Interested in joining our free monthly coaching sessions? Sign up here: https://www.tacticaldietitian.com/store My favorite supplement brands: Thorne Research https://www.thorne.com/u/TacticalDietitian Spoken Nutrition https://spokennutrition.com/tacticaldietitian #firefighter #lawenforcement #military #militaryfitness #nutrition #specialoperations #greenberet #BUDS #navyseal #firstresponder #dietitian

Interested in learning more about nutrition for longevity and performance? Download the Tactical Athlete Guide by clicking the link: https://www.tacticaldietitian.com/ Summary In this episode of the Tactical Nutrition and Performance Podcast, host Susan Lopez interviews firefighter paramedic Matt Gehlbach, who shares his journey in fitness and nutrition. They discuss the challenges of maintaining a healthy lifestyle amidst the chaos of family life and a demanding job. Matt emphasizes the importance of having a structured meal prep system, the significance of protein intake, and the mental aspects of training. He also highlights common mistakes people make in their fitness journeys and the importance of self-talk and resilience in overcoming obstacles. The conversation wraps up with insights on training regimens for first responders and the need for balance in nutrition and fitness. Chapters 00:00 Introduction to Tactical Nutrition and Performance 00:02 Meet Matt Gehlbach: Firefighter and Fitness Enthusiast 04:30 Managing Chaos: Balancing Family and Fitness 09:46 Nutrition on the Job: Preparing for Shifts 14:55 Understanding Macronutrients and Meal Prep 19:15 The Importance of Protein and Nutrition Education 22:03 Training Regimens: On and Off Shift 25:30 Overcoming Mental Barriers in Fitness 25:53 The Reality of Training and Nutrition 36:21 Overcoming Mental Barriers in Fitness 41:30 Training Intensity and Client Mistakes 43:04 The Importance of Zone 2 Training Follow Matt @hypertorphydad Follow Susan @tactical.dietitian

Free Resources for your Tactical Athletes who want to Perform Better and Live Longer ➡️➡️➡️ https://www.tacticaldietitian.com/store In this engaging podcast episode, Susan Lopez, Callie Roseland, and Diana Nguyen discuss various aspects of nutrition, particularly focusing on sports nutrition and the common myths surrounding it. They share their personal guilty pleasure foods, debunk popular nutrition myths, and emphasize the importance of a balanced diet. The conversation also touches on personal approaches to nutrition, meal prep strategies, and the significance of being flexible with dietary choices. The episode concludes with a fun segment on overrated and underrated nutrition topics, providing listeners with valuable insights into effective dietary practices. Chapters 00:00 Introduction to the Podcast and Guests 02:50 Guilty Pleasures of Dietitians 05:27 Nutrition Myths and Misconceptions 10:57 Understanding Protein Intake 16:23 Personal Approaches to Nutrition 23:53 The Importance of Nutrition for Performance 26:06 Meal Planning and Preparation Strategies 28:49 Flexibility in Nutrition: Adapting to Life's Demands 33:14 Understanding Stress and Its Impact on Food Choices 40:09 The Role of Systems in Nutrition 41:23 Overrated vs. Underrated: Nutrition Trends and Tools @tactical.dietitian @fuelingupward.rd @911.dietitian

Free Resources for your Tactical Athletes who want to Perform Better and Live Longer ➡️➡️➡️ https://www.tacticaldietitian.com/store ============================ In this conversation, Susan Lopez interviews Megan Lautz, a registered dietitian specializing in firefighter nutrition. They discuss Megan's journey into this niche, the unique challenges faced by first responders regarding nutrition, and the importance of tailored dietary advice. Megan shares her strategies for engaging firefighters, the significance of regular fueling, and her workshops aimed at improving wellness in fire departments. They also touch on the misconceptions surrounding nutrition, the importance of building trust with first responders, and the upcoming topics for Megan's podcast. https://www.instagram.com/rescue.rd/ ============================ Download all our free guides: Meal Prep Guide // https://www.tacticaldietitian.com/mea... No Calorie-Tracking Nutrition // https://www.tacticaldietitian.com/noc... Essential Supplements for Tactical Athletes // https://www.tacticaldietitian.com/sup... The Better Sleep, Improved Energy, and More Strength Guide // https://www.tacticaldietitian.com/guide

Listen as we discuss Special Forces Selection and Training with Jon Hamilton, founder and coach at Infinite Grit. In this episode we discuss: The 18X Ray program Is there an ideal body fat percentage? What do you need to do as the FNG to be a good team guy Common mistakes made during training How nutrition impacts your career Follow Jon on Instagram @infinite.grit Interested in learning more about nutrition and performance: https://www.tacticaldietitian.com/

In this episode of the Tactical Nutrition and Performance podcast, Susan Lopez debunks the common advice to eliminate red meat for improving LDL cholesterol levels. She dives deep into what LDL cholesterol really means, how it affects cardiovascular risk, and practical steps to manage cholesterol through diet and lifestyle without cutting out essential foods. Susan also provides insights into advanced cholesterol testing and the importance of personalized nutrition plans for optimal heart health and performance. Join the Tactical Nutrition and Performance Coaching Community Chapters: Understanding LDL Cholesterol The Importance of LDL Particle Size The Role of HDL Cholesterol Misconceptions About LDL and Cardiovascular Risk Advanced Cholesterol Testing The Impact of Diet on Cholesterol Beneficial Foods and Compounds Supplements for Cholesterol Management Personalized Nutrition and Lifestyle Recommendations Conclusion and Final Thoughts Full video available on YouTube