The Tactical Nutrition & Performance Podcast

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 health

Chapters:

00:00 Introduction
00:35 Meet Annette Zapp
02:36 Annette's Career in the Fire Service
04:59 Nutrition, Fitness, Sleep & Firefighter Health
06:47 The Turning Point in Annette's Career
10:30 Your Career Shouldn't Be Your Entire Identity
12:18 What Self-Care Actually Looks Like
13:38 Building Organizational Wellness Programs
16:06 A Fire Department Wellness Program That Worked
18:31 Departments Have to Make Time for Wellness
20:04 Why Wellness Programs Need Long-Term Commitment
23:22 Leadership Buy-In & Organizational Culture
26:50 Why Departments Need Qualified Experts
29:57 The Problem With Outdated & Unqualified Advice
32:38 Where Should a Department Start?
36:36 Someone Has to Own the Wellness Program
40:06 How to Measure Whether a Wellness Program Works
43:00 ROI Isn't the Only Reason to Invest in Firefighters
46:12 Knowing What to Do vs. Actually Doing It
47:23 Firefighter Wellness Resources
49:59 Where to Find Annette Zapp
51:16 Closing

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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.

00:00 Introduction to Coach Jason White
03:55 Jason's Journey: From Military to Coaching
06:43 The Importance of Community in Fitness
07:40 Personal Training Goals and Challenges
10:13 HYROX vs. CrossFit: A Comparison
12:56 Training for Tactical Performance
14:39 Common Mistakes in HYROX Training
16:52 Building an Aerobic Base for Endurance
18:22 Nutrition Strategies for Training and Competition
23:04 Pre-Race Nutrition and Gut Training
27:18 Recovery After Competition
29:48 Balancing Family Life and Athletic Goals
33:43 The Foundations of Performance: Nutrition and Sleep

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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

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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

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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

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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

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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/

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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

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Spoken Nutrition https://spokennutrition.com/tacticaldietitian

#firefighter #lawenforcement #military #militaryfitness #nutrition #specialoperations #greenberet #BUDS #navyseal #firstresponder #dietitian

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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