HAZARD CLASS

Jake sits down with Chief John Norman, a veteran firefighter with over 50 years of experience, including 27 years with the FDNY. Chief Norman, a former Deputy Assistant Chief of Special Operations Command, played a crucial role in the response and recovery efforts after 9/11. He shares his journey from growing up in a firefighter family to serving in FDNY Special Operations, offering invaluable insights into leadership, tactics, and the evolution of fire service operations.

Expect to hear gripping stories, career-changing lessons, and reflections on the fire service’s past, present, and future.

Fire Officer’s Handbook of Tactics – Buy Here: www.chiefnorman.com

Fire Department Special Operations – Learn More: www.chiefnorman.com

Working with Giants – Memoir & Lessons from the Fire Service: www.chiefnorman.com

Follow Chief John Norman:

Website: www.chiefnorman.com

Instagram: @chiefnormanfdny

Key Episode Timestamps & Topics:

Introduction (0:00 - 3:54)

- Welcome to the Hazard Class Podcast.

- Introduction to Chief John Norman.

- Overview of his distinguished career.

The Wheel of Stupid Questions (3:54 - 4:22)

- Chief Norman shares a surprising movie favorite: Secondhand Lions.

Early Fire Service Influences (4:22 - 5:19)

- Growing up in a firehouse environment.

- The impact of WWII veteran firefighters on his career choice.

Firefighting as a Family Tradition (5:23 - 8:40)

- Chief Norman’s family involvement in fire and police services.

- His brother’s harrowing 9/11 survival story.

First Fire Experiences (8:40 - 10:41)

- Recalling his first-ever fire at six years old.

- Chasing fires on his bicycle as a young boy.

His First Official Fire Call (10:41 - 15:32)

- A dramatic house fire involving rescues, firefighter injuries, and valuable lessons learned.

- Key takeaway: Never trust only your eyes in a search—always verify with feel.

The Evolution of Fire Tactics (15:33 - 17:42)

- The transition from old-school firefighting methods to modern SCBA use.

- Resistance to new safety technology among veteran firefighters.

Joining FDNY & the Academy Experience (17:43 - 19:00)

- The long waiting process before finally joining FDNY in 1979.

First FDNY Assignment: The Busiest Engine in the City (19:59 - 22:43)

- Unexpected assignment to Engine 290, one of NYC’s busiest units.

Transitioning to Special Operations (22:44 - 26:02)

- How mentorship and networking shaped his move to Rescue Companies.

Climbing the Ranks: From Firefighter to Chief (26:02 - 32:30)

- Why he initially hesitated to take the Battalion Chief exam.

- The importance of strong leadership at all levels of the fire service.

9/11: A Career-Defining Event (32:30 - 36:47)

- Chief Norman’s role in search and rescue at Ground Zero.

- How FDNY leadership was rebuilt after losing key figures.

- The overwhelming fires and water supply challenges in Lower Manhattan.

Structural Collapse and Fire Command Decisions (36:47 - 42:13)

- The decision to pull out of WTC 7 before its collapse.

- How FDNY managed citywide operations despite major losses.

Lessons from a Lifetime in Firefighting (46:07 - 46:46)

- "Enjoy every second of it—at some point, you won’t be doing it anymore."

In this compelling episode of Hazard Class Podcast, Jake sits down with Chief John Norman, a veteran firefighter with over 50 years of experience, including 27 years with the FDNY. Chief Norman, a former Deputy Assistant Chief of Special Operations Command, played a crucial role in the response and recovery efforts after 9/11. He shares his journey from growing up in a firefighter family to serving in FDNY Special Operations, offering invaluable insights into leadership, tactics, and the evolution of fire service operations.

Expect to hear gripping stories, career-changing lessons, and reflections on the fire service’s past, present, and future.

Fire Officer’s Handbook of Tactics – Buy Here: www.chiefnorman.com

Fire Department Special Operations – Learn More: www.chiefnorman.com

Working with Giants – Memoir & Lessons from the Fire Service: www.chiefnorman.com

Follow Chief John Norman:

Website: www.chiefnorman.com

Instagram: @chiefnormanfdny

Key Episode Timestamps & Topics:

Introduction (0:00 - 3:54)

- Welcome to the Hazard Class Podcast.

- Introduction to Chief John Norman.

- Overview of his distinguished career.

The Wheel of Stupid Questions (3:54 - 4:22)

- Chief Norman shares a surprising movie favorite: Secondhand Lions.

Early Fire Service Influences (4:22 - 5:19)

- Growing up in a firehouse environment.

- The impact of WWII veteran firefighters on his career choice.

Firefighting as a Family Tradition (5:23 - 8:40)

- Chief Norman’s family involvement in fire and police services.

- His brother’s harrowing 9/11 survival story.

First Fire Experiences (8:40 - 10:41)

- Recalling his first-ever fire at six years old.

- Chasing fires on his bicycle as a young boy.

His First Official Fire Call (10:41 - 15:32)

- A dramatic house fire involving rescues, firefighter injuries, and valuable lessons learned.

- Key takeaway: Never trust only your eyes in a search—always verify with feel.

The Evolution of Fire Tactics (15:33 - 17:42)

- The transition from old-school firefighting methods to modern SCBA use.

- Resistance to new safety technology among veteran firefighters.

Joining FDNY & the Academy Experience (17:43 - 19:00)

- The long waiting process before finally joining FDNY in 1979.

First FDNY Assignment: The Busiest Engine in the City (19:59 - 22:43)

- Unexpected assignment to Engine 290, one of NYC’s busiest units.

Transitioning to Special Operations (22:44 - 26:02)

- How mentorship and networking shaped his move to Rescue Companies.

Climbing the Ranks: From Firefighter to Chief (26:02 - 32:30)

- Why he initially hesitated to take the Battalion Chief exam.

- The importance of strong leadership at all levels of the fire service.

9/11: A Career-Defining Event (32:30 - 36:47)

- Chief Norman’s role in search and rescue at Ground Zero.

- How FDNY leadership was rebuilt after losing key figures.

- The overwhelming fires and water supply challenges in Lower Manhattan.

Structural Collapse and Fire Command Decisions (36:47 - 42:13)

- The decision to pull out of WTC 7 before its collapse.

- How FDNY managed citywide operations despite major losses.

Lessons from a Lifetime in Firefighting (46:07 - 46:46)

- "Enjoy every second of it—at some point, you won’t be doing it anymore."

In this compelling episode of the Hazard Class Podcast, Jake sits down with Marine veteran, sniper instructor, and security consultant Dagan Van Oosten. From his time in the Marine Corps as a scout sniper to working in high-risk contracting and founding Nomadic Research, Dagan shares incredible insights into military life, war, and transitioning to civilian entrepreneurship. The conversation covers his experiences in Iraq and Afghanistan, the psychology of combat, and how warfighters cope with life after service.

CHECK OUT HIS PRODUCTS:

https://nomadicresearch.com/

https://www.instagram.com/nomadic_research/?hl=en

Timestamps & Segment Breakdown

(00:00 - 00:49) Intro & Guest Introduction

- Rope welcomes the audience and introduces the guest.

- Overview of Dagan’s military career, sniper experience, and transition into contracting.

(00:50 - 2:22) "Wheel of Stupid Questions" - Zombie Apocalypse Preparedness

- Dagan's strategy for surviving a zombie apocalypse.

- Compares the pandemic to a zombie apocalypse.

- “If I was going to take over a shopping center, I wouldn’t broadcast it.”

(2:23 - 4:07) Military Family Influence & Joining the Marine Corps

- Growing up in a family full of Marines.

- Inspired by GI Joe, Rambo, and military culture.

- Knew he wanted to be part of an elite unit from the start.

(4:08 - 6:10) 9/11 & The Shift from Peacetime to War

- Enlisted in 1998, went from peacetime to war after 9/11.

- The mixed emotions of wanting to deploy and knowing the risks.

- The long wait before finally getting the call to Iraq.

(6:11 - 9:09) Deployment to Iraq – Combat Readiness & Fear

- The psychology of Marines before a deployment.

- Preparing for war: “Hold these guys back, don’t push them forward.”

- Difference between infantrymen and special forces.

- “Are warfighters born or built? It’s both.”

(9:10 - 12:20) First Combat Experience – Surreal Moments & Adaptation

- First firefight was like Saving Private Ryan: chaos, but also clarity.

- Quickly adapting to war and making it the new normal.

- Life on deployment – waiting, boredom, rationing MREs.

(12:21 - 15:17) Military Logistics & The Reality of Living in War

- Life in a combat zone – where do you eat, sleep, shower?

- Stories of rationing food and making do.

- Favorite MRE flavors (spoiler: cheeseburger macaroni was a winner).

(15:18 - 19:34) Becoming a Sniper – Training & Fundamentals

- From infantryman to Scout Sniper School.

- Rigorous 10-week sniper training program.

- Teaching at Quantico & the FBI HRT Sniper Course.

- Shooting advice for civilians: “Stick to the fundamentals.”

(19:35 - 24:53) Transition from Military to Private Contracting

- Leaving the Marines after being promoted out of the field.

- Life as a contractor for Blackwater and the CIA.

- Deploying 90 days on, 30 days off for five years straight.

- How contracting differed from military service – better food, better conditions, but still dangerous.

(24:54 - 29:04) The Psychological Cost of War & Moral Dilemmas

- Rules of Engagement – Fighting by different rules than the enemy.

- “In war, we are the bad guy in someone else’s story.”

- The psychological toll of killing and how warfighters process it later in life.

(29:05 - 34:19) Warfighter Mentality – Cynicism & Disillusionment

- Seeing the truth behind the curtain of war and politics.

- How war shapes a person’s worldview.

- The struggle of coming home and adjusting to normal life.

(34:20 - 40:30) Family, Marriage & Fatherhood After War

- The difficulty of maintaining a marriage while being deployed.

- How his wife, a former Marine, understood the sacrifices.

- Emotional struggles: anger, anxiety, substance abuse.

- How fatherhood changed his perspective and helped him find peace.

(40:31 - 43:15) Entrepreneurship – Founding Nomadic Research

- Teaming up with fellow veteran Matt Horton.

- Creating high-quality outdoor gear for patriots & adventurers.

- Learning the business from design to manufacturing.

(43:16 - 44:11) Final Thoughts & Where to Find Dagan

- Follow Nomadic Research: www.nomadicresearch.com

- Instagram: @nomadicresearch

- Dagan’s Message to Listeners: "I made it through it all with five fingers and five toes, and that’s enough."

Jake sits down with Marine veteran, sniper instructor, and security consultant Dagan Van Oosten. From his time in the Marine Corps as a scout sniper to working in high-risk contracting and founding Nomadic Research, Dagan shares incredible insights into military life, war, and transitioning to civilian entrepreneurship. The conversation covers his experiences in Iraq and Afghanistan, the psychology of combat, and how warfighters cope with life after service.

CHECK OUT HIS PRODUCTS:

⁠https://nomadicresearch.com/⁠

⁠https://www.instagram.com/nomadic_research/?hl=en⁠

Timestamps & Segment Breakdown

(00:00 - 00:49) Intro & Guest Introduction

- Rope welcomes the audience and introduces the guest.

- Overview of Dagan’s military career, sniper experience, and transition into contracting.

(00:50 - 2:22) "Wheel of Stupid Questions" - Zombie Apocalypse Preparedness

- Dagan's strategy for surviving a zombie apocalypse.

- Compares the pandemic to a zombie apocalypse.

- “If I was going to take over a shopping center, I wouldn’t broadcast it.”

(2:23 - 4:07) Military Family Influence & Joining the Marine Corps

- Growing up in a family full of Marines.

- Inspired by GI Joe, Rambo, and military culture.

- Knew he wanted to be part of an elite unit from the start.

(4:08 - 6:10) 9/11 & The Shift from Peacetime to War

- Enlisted in 1998, went from peacetime to war after 9/11.

- The mixed emotions of wanting to deploy and knowing the risks.

- The long wait before finally getting the call to Iraq.

(6:11 - 9:09) Deployment to Iraq – Combat Readiness & Fear

- The psychology of Marines before a deployment.

- Preparing for war: “Hold these guys back, don’t push them forward.”

- Difference between infantrymen and special forces.

- “Are warfighters born or built? It’s both.”

(9:10 - 12:20) First Combat Experience – Surreal Moments & Adaptation

- First firefight was like Saving Private Ryan: chaos, but also clarity.

- Quickly adapting to war and making it the new normal.

- Life on deployment – waiting, boredom, rationing MREs.

(12:21 - 15:17) Military Logistics & The Reality of Living in War

- Life in a combat zone – where do you eat, sleep, shower?

- Stories of rationing food and making do.

- Favorite MRE flavors (spoiler: cheeseburger macaroni was a winner).

(15:18 - 19:34) Becoming a Sniper – Training & Fundamentals

- From infantryman to Scout Sniper School.

- Rigorous 10-week sniper training program.

- Teaching at Quantico & the FBI HRT Sniper Course.

- Shooting advice for civilians: “Stick to the fundamentals.”

(19:35 - 24:53) Transition from Military to Private Contracting

- Leaving the Marines after being promoted out of the field.

- Life as a contractor for Blackwater and the CIA.

- Deploying 90 days on, 30 days off for five years straight.

- How contracting differed from military service – better food, better conditions, but still dangerous.

(24:54 - 29:04) The Psychological Cost of War & Moral Dilemmas

- Rules of Engagement – Fighting by different rules than the enemy.

- “In war, we are the bad guy in someone else’s story.”

(29:05 - 34:19) Warfighter Mentality – Cynicism & Disillusionment

- Seeing the truth behind the curtain of war and politics.

- How war shapes a person’s worldview.

- The struggle of coming home and adjusting to normal life.

(34:20 - 40:30) Family, Marriage & Fatherhood After War

- The difficulty of maintaining a marriage while being deployed.

- How his wife, a former Marine, understood the sacrifices.

- Emotional struggles: anger, anxiety, substance abuse.

(40:31 - 43:15) Entrepreneurship – Founding Nomadic Research

- Teaming up with fellow veteran Matt Horton.

- Creating high-quality outdoor gear for patriots & adventurers.

(43:16 - 44:11) Final Thoughts & Where to Find Dagan

- Follow Nomadic Research: www.nomadicresearch.com

- Instagram: @nomadicresearch

Jake sits down with Stephan Kesting—a firefighter, jiu-jitsu black belt, adventurer, and content creator—to discuss a life dedicated to perseverance, mastery, and exploration. From surviving a deadly warehouse fire and receiving the Medal of Bravery to solo canoeing a thousand miles through the sub-Arctic after a life-saving kidney transplant, Stephen shares his incredible journey of risk, preparation, and pushing personal limits.

The conversation weaves through firefighting, hazardous materials (hazmat) response, martial arts, YouTube entrepreneurship, and the profound lessons learned from survival in extreme conditions.

Check out Stephan's Social Pages:

YouTube and Instagram @essentialwilderness

Check out his new book: Perseverance: Life and Death in the Subarctic

Available on Amazon:⁠ www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612⁠

“ASK STUPID QUESTIONS TO SMART PEOPLE”

Contact us at [email protected]

Pick out some swag at thehazmatguys.com/hazard-class

Follow us on the social media!

Thanks for listening and watching!

Episode Breakdown & Timestamps:

Check out Stephan's Social Pages:

YouTube and Instagram @essentialwilderness

Check out his new book: Perseverance: Life and Death in the Subarctic

Available on Amazon: www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612

Episode Breakdown & Timestamps:

We break from our usual schedule to discuss an urgent situation affecting federal employees, particularly those working in firefighter health and safety. Dr. Micah Niemeyer-Walsh, Vice President of the American Federation of Government Employees (AFGE) Local 3840, joins us to discuss sweeping cuts, the privatization of federal functions, and a concerning communications blackout at the CDC and NIOSH.Dr. Niemeyer-Walsh provides first-hand insight into the impact of these changes on firefighter health programs and the National Firefighter Registry for Cancer. We also explore the broader implications of restricting scientific communication and the sudden termination of federal employees.

Episode Breakdown & Timestamps

Introduction

(0:00 - 0:35)Host introduces the special emergency episode.Explanation of why this episode is urgent.Introduction of guest, Dr. Micah Niemeyer-Walsh.

Guest Introduction & Background

(0:35 - 1:50)Dr. Niemeyer-Walsh’s background in Environmental and Occupational Hygiene.Her role in the Firefighter Health Program and National Firefighter Registry for Cancer.The first-ever two-time guest on the podcast (though the first episode is yet to be released).

The Crisis: Government Cuts & Their Impact

(1:50 - 6:02)How the host was informed of the issue.Federal workforce cuts affecting NIOSH and firefighter programs.Dr. Niemeyer-Walsh emphasizes that she is speaking as a union member, not in her official government capacity.

The Fork in the Road Email – Federal Employee Ultimatum

(6:02 - 7:40)Employees received an email offering them an ultimatum:Stay and face severe changes.Resign and receive eight months of paid time off.Parallels to Elon Musk’s handling of Twitter layoffs.The questionable legality of the government’s offer.

Indiscriminate Employee Terminations

(7:40 - 10:13)Targeting of probationary employees (new hires).7 firefighters terminated, including those working on cancer research and fire investigations.The impact on firefighter safety and prevention programs.

The Bigger Picture: Privatization of Government Functions

(10:13 - 11:49)Concerns over the federal government’s shift toward privatization.The potential long-term impact on public health and safety programs.

Communication Blackout at NIOSH & CDC

(11:49 - 15:57)Scientific research and findings are being suppressed.No presentations, publications, or conference participation allowed.The unknown future of ongoing research, including firefighter health studies.

Consequences of the Halt in Scientific Research

(15:57 - 19:53)The National Firefighter Registry for Cancer is now at a standstill.Delayed research could lead to a lack of advancements in firefighter safety.The chilling effect on government scientists.

Union & Industry Response

(19:53 - 22:44)AFGE and IAFF are working to address the crisis.The role of unions in protecting federal employees and preserving scientific integrity.What firefighters and civilians can do to support impacted employees.

In this episode of the Hazard Class Podcast, we sit down with Megan Lautz, a registered dietitian and certified strength and conditioning specialist, to talk about nutrition, performance, and wellness for first responders. As the founder of Rescue RD, Megan specializes in making nutrition accessible and effective for firefighters, EMTs, and other emergency professionals.

We discuss realistic nutrition strategies, the impact of sleep deprivation on diet, caffeine consumption in the fire service, and practical tips for improving eating habits while working long shifts. If you’ve ever wondered how to eat better, fuel for performance, or reduce your caffeine intake without crashing, this is the episode for you!

“ASK STUPID QUESTIONS TO SMART PEOPLE”

Contact us at [email protected]

Pick out some swag at thehazmatguys.com/hazard-class

Follow us on the social media!

Thanks for listening and watching!

Episode Breakdown & Timestamps

0:00 - 0:29 | Introduction to the Episode

- Host introduces the podcast and guest, Megan Lautz.

- Overview of Rescue RD and its focus on first responder nutrition.

0:30 - 2:34 | Wheel of Stupid Questions: “What’s the biggest animal you could fight?”

- Megan’s hilarious response: “Maybe a bear… if I can distract it with snacks.”

- Comparison between firefighters, toddlers, and bears in terms of handling food-related distractions.

2:35 - 5:24 | Megan’s Journey: From Sports Nutrition to First Responder Wellness

- Originally wanted to be an athletic trainer but realized she didn’t want to touch people.

- Became a dietitian instead, working first in corporate wellness before shifting to the fire service.

- How first responder nutrition differs from general population health advice.

5:25 - 7:55 | Nutrition in the Fire Service: The Biggest Gaps

- Firefighters need to perform at 110%, yet sleep deprivation, stress, and trauma impact their food choices.

- Biggest problem: Most departments focus on fitness, but nutrition is largely ignored.

- Reality check: Wellness conferences barely touch on nutrition, often reducing it to “Just eat your veggies.”

7:56 - 9:37 | The Impact of Sleep Deprivation on Hunger and Nutrition

- One night of bad sleep increases hunger by 24%.

- Changes in hormones make firefighters crave more fat, sugar, and salt.

- Trauma exposure further alters food choices—no one finishes a pediatric code and craves a salad.

- The solution? Building simple, accessible nutrition plans for firefighters.

9:38 - 12:35 | Practical Strategies: Avoiding the Fast Food Trap

- The Burger King dilemma: Why fast food is so tempting after a rough night shift.

- Pro tip: Change your route home to avoid temptation.

12:36 - 18:18 | The Caffeine Problem in Firefighting

- Caffeine as a crutch vs. caffeine as a performance tool.

- Firefighters often consume 1000mg+ of caffeine daily (well above the FDA recommendation of 400mg).

.- Alternative strategy: Applesauce pouches for pre-workout energy instead of pre-workout supplements.

18:19 - 26:11 | Timing of Meals & Intermittent Fasting for Firefighters

- Does intermittent fasting work for firefighters?

- The 16:8 fasting window may not be ideal for shift workers.

- Mediterranean diet is one of the best options for firefighters—high in fish, veggies, and whole grains.

26:12 - 30:33 | Supplements & Hydration: Do You Really Need Them?

- Magnesium and Vitamin D are the most common deficiencies in firefighters.

30:34 - 40:44 | Hunger, Weight Loss, and Finding a Sustainable Diet

- Firefighters tend to “yo-yo diet”—extreme cuts followed by binge eating.

- Sustainable strategy: Slow weight loss (0.5 - 1lb per week) is better than drastic cutting.

40:45 - 42:36 | What’s Next for Rescue RD?

- Upcoming workshops for fire departments to train wellness officers.

- Get Megan’s Free Firehouse Recipe Book → RescueRD.com

- Follow Megan on Social Media → @rescue.rd on Instagram, TikTok, Facebook

- NEW Podcast: Fueling Fire

Episode Breakdown & Timestamps

0:00 - 0:29 | Introduction to the Episode

- Host introduces the podcast and guest, Megan Lautz.

- Overview of Rescue RD and its focus on first responder nutrition.

0:30 - 2:34 | Wheel of Stupid Questions: “What’s the biggest animal you could fight?”

- Megan’s hilarious response: “Maybe a bear… if I can distract it with snacks.”

- Comparison between firefighters, toddlers, and bears in terms of handling food-related distractions.

2:35 - 5:24 | Megan’s Journey: From Sports Nutrition to First Responder Wellness

- Originally wanted to be an athletic trainer but realized she didn’t want to touch people.

- Became a dietitian instead, working first in corporate wellness before shifting to the fire service.

- How first responder nutrition differs from general population health advice.

5:25 - 7:55 | Nutrition in the Fire Service: The Biggest Gaps

- Firefighters need to perform at 110%, yet sleep deprivation, stress, and trauma impact their food choices.

- Biggest problem: Most departments focus on fitness, but nutrition is largely ignored.

- Reality check: Wellness conferences barely touch on nutrition, often reducing it to “Just eat your veggies.”

7:56 - 9:37 | The Impact of Sleep Deprivation on Hunger and Nutrition

- One night of bad sleep increases hunger by 24%.

- Changes in hormones make firefighters crave more fat, sugar, and salt.

- Trauma exposure further alters food choices—no one finishes a pediatric code and craves a salad.

- The solution? Building simple, accessible nutrition plans for firefighters.

9:38 - 12:35 | Practical Strategies: Avoiding the Fast Food Trap

- The Burger King dilemma: Why fast food is so tempting after a rough night shift.

- Pro tip: Change your route home to avoid temptation.

- Fire station snack table hack: Hide the junk food, make healthy options visible (studies show it works!).

- Reality check: “Everyone at the firehouse is going to make fun of you for something—might as well be for bringing apples.”

12:36 - 18:18 | The Caffeine Problem in Firefighting

- Caffeine as a crutch vs. caffeine as a performance tool.

- Firefighters often consume 1000mg+ of caffeine daily (well above the FDA recommendation of 400mg).

- Personal story: The host once drank 8 Monster energy drinks per day!

- Megan’s advice: Taper caffeine intake gradually—switch to lower caffeine alternatives like white Monster or Jocko GO.

- Alternative strategy: Applesauce pouches for pre-workout energy instead of pre-workout supplements.

18:19 - 26:11 | Timing of Meals & Intermittent Fasting for Firefighters

- Does intermittent fasting work for firefighters?

- The 16:8 fasting window may not be ideal for shift workers.

- Mediterranean diet is one of the best options for firefighters—high in fish, veggies, and whole grains.

- How to eat Mediterranean on shift? Chipotle, CAVA, and non-perishable snack options.

26:12 - 30:33 | Supplements & Hydration: Do You Really Need Them?

- Magnesium and Vitamin D are the most common deficiencies in firefighters.

- Hydration myths: Coffee and soda do count towards hydration (but caffeine amounts still matter).

- Hydration goal: 125oz of water per day for men, 90oz for women.

30:34 - 40:44 | Hunger, Weight Loss, and Finding a Sustainable Diet

- Firefighters tend to “yo-yo diet”—extreme cuts followed by binge eating.

- Sustainable strategy: Slow weight loss (0.5 - 1lb per week) is better than drastic cutting.

- Tracking macros? Protein + total calories is a solid approach, but firefighters need to account for shift days.

- Firefighter metabolism is different—on shift, they burn 500+ extra calories per day.

40:45 - 42:36 | What’s Next for Rescue RD?

- Upcoming workshops for fire departments to train wellness officers.

- New podcast: Fueling Fire.

- Upcoming recipe book on firefighter nutrition (2026-2027).

- Special offer: Departments booking a workshop before Feb 28, 2025, get free Quick Bites training videos.