Applesauce to Protein Bars: A Guide For First Responder Nutrition
Firefighters' Health & Wellness: Nutrition Tips with Megan Lautz - Applesauce to Protein Bars: A Guide For First Responder Nutrition on Beneath the Helmet S3Ep77
Welcome back to Season 3 of 'Beneath the Helmet'! In this episode, host Retired Fire Chief Arjuna George dives into the essential topic of firefighter health and wellness with Megan Lautz, the owner of Rescue RD and a renowned dietitian for Fairfax County Fire and Police. Megan discusses the intricacies of first-responder nutrition, shares her journey into the fire service, and offers practical advice on maintaining a balanced diet under high-stress conditions. Learn about the importance of protein and hydration, the benefits of creatine, and the misconceptions surrounding various diet trends. Whether you’re a firefighter, police officer, or anyone interested in wellness, this episode is packed with actionable insights to help you unlock your full potential and thrive in your demanding career.
Firefighters' Health & Wellness: Nutrition Tips with Megan Lautz - Applesauce to Protein Bars: A Guide For First Responder Nutrition on Beneath the Helmet S3Ep77
Welcome back to Season 3 of 'Beneath the Helmet'! In this episode, host Retired Fire Chief Arjuna George dives into the essential topic of firefighter health and wellness with Megan Lautz, the owner of Rescue RD and a renowned dietitian for Fairfax County Fire and Police. Megan discusses the intricacies of first-responder nutrition, shares her journey into the fire service, and offers practical advice on maintaining a balanced diet under high-stress conditions. Learn about the importance of protein and hydration, the benefits of creatine, and the misconceptions surrounding various diet trends. Whether you’re a firefighter, police officer, or anyone interested in wellness, this episode is packed with actionable insights to help you unlock your full potential and thrive in your demanding career.
00:00 Welcome and Introduction
00:57 Meet Megan Lautz: Dietitian for First Responders
02:24 Understanding the Firefighter's Lifestyle
04:29 A Day in the Life of a Dietitian
05:43 Diving into Nutrition: Caffeine and Hydration
08:05 The Role of Carbs and Protein in Performance
18:19 Tracking Nutrition and Hydration
23:21 Electrolytes and Rehydration Solutions
26:42 Electrolytes: Balancing Act
27:32 Creatine: Benefits and Myths
32:06 Debunking Nutrition Myths
36:30 Keto and Other Diets
39:08 Mediterranean Diet for Firefighters
40:38 Healthy Oils and Fats
44:19 Golden Nutrition Tips for First Responders
49:21 Conclusion and Resources
#firstresponderwellness #firstrespondernutrition #firefighternutrition
Articles referenced in the episode:
Fueling the Firefighter and Tactical Athlete with Creatine: A Narrative Review of a Key Nutrient for Public Safety Click https://pubmed.ncbi.nlm.nih.gov/39408252/
Welcome to Feeding America’s Bravest: Survival Mediterranean Style! Click https://hsph.harvard.edu/research/kales-lab/feeding-americas-bravest/
Connect with Megan Lautz of RescueRD LLC / Fairfax County Fire and Police
Email: megan@rescuerd.com
Web: www.rescuerd.com
Arjuna George - Fire Chief (ret)
🚨Stay Connected on Social🚨
Facebook https://www.facebook.com/beneaththehelmetshow/
Instagram https://www.instagram.com/beneaththehelmetshow/
TikTok https://www.tiktok.com/@beneaththehelmet?is_from_webapp=1&sender_device=pc
Linkedin https://www.linkedin.com/in/arjunageorge/
Twitter https://twitter.com/AJGeorgefire
Youtube https://www.youtube.com/@beneaththehelmetshow
Youtube https://www.youtube.com/@beneaththehelmetshorts
📨Linkedin Podcast Newsletter https://www.linkedin.com/build-relation/newsletter-follow?entityUrn=7026972684089528321
📝Join the BTH Newsletter at https://colossal-trailblazer-6113.ck.page/c0e1b81fbe
📺Watch or Listen to all the episodes at www.beneaththehelmet.ca
📩 Email Host: arjuna@silverarrowco.com
Connect with the Host:
Arjuna George – Fire Chief (ret) Owner of Silver Arrow Coaching and Consulting, Beneath the Helmet Show, and Burnt Around the Edges author.
www.silverarrowco.com
www.burntaroundtheedges.com
www.beneaththehelmet.ca
Megan Lautz
RescueRD LLC
Megan Lautz is a civilian Registered Dietitian specializing in first responders. Megan creates realistic nutrition strategies that result in better energy levels, improved body composition, and less stress for first responders. Megan has worked full-time for departments of 1,600+ firefighters since 2017. Megan owns RescueRD LLC, which provides custom nutrition programs for departments nationwide.
There is a free station dinner recipe book on my website (Firehouse Fresh) designed for station dinners. $5-6/head, shifts of 6, 10, and 14, 1/2 lb of protein per person. Healthy-ish recipes that are higher in protein, fiber, and veggies. www.rescuerd.com (pop-up)
