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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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Tactical Dietitian:

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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.

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Coaching:

https://www.tacticaldietitian.com/course

Supplements:

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VO2 Testing:

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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

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Join the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance.

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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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VO2 Testing:

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Podcast:

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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/

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

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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:

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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

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

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@911.dietitian