From Applesauce to Performance: A First Responder's Guide to Nutrition with Megan Lautz

“You’re tactical, you’re athletic—but you’re also human. Your fuel matters.” — Megan Lautz, Registered Dietitian and Founder of RescueRD

Welcome to another empowering episode of Beneath the Helmet, where we crack open the tough topics beneath the fire helmet and dive deep into the heart of first-responder wellness. In this powerhouse conversation, I sat down with the incredible Megan Lautz, a registered dietitian specializing in firefighter and police officer nutrition.

From applesauce pouches to protein strategy, hydration to heart health, Megan lays out a refreshingly real-world approach to fueling our frontline heroes. Whether you’re a rookie, a salty veteran, or somewhere in the middle, this episode delivers nutrition advice tailored to your lifestyle, shift demands, and stress levels.

Let’s break down the most significant insights from this discussion.

Episode Summary: Fueling First Responders with Real-World Nutrition

Megan Lautz, the founder of RescueRD.com, has spent the past eight years translating science into actionable, bite-sized strategies for first responders. After starting her career in corporate wellness, she pivoted to public safety.

In this conversation, Megan shares:

• How coffee impacts anxiety and acid reflux (and what to do instead)

• Why an applesauce pouch might be your secret weapon for workouts

• The truth about hydration, electrolyte packs, and overdoing it

• Whether creatine and protein bars are worth the hype

• How to build a nutrition ladder that’s actually climbable—no crash diets required

She even busts a few myths around popular supplements like greens powders and seed oils, all while keeping the advice realistic, trauma-informed, and grounded in first responder life.

5 Nuggets from the Episode

1. Coffee Isn’t Energy—It’s a Disguise for Fatigue

While coffee is a station staple, Megan reminds us it doesn’t give you energy—it just blocks the feeling of fatigue. If you’re drinking it on an empty stomach, especially first thing in the morning, you might be triggering acid reflux and worsening anxiety. Her quick fix? Eat before your brew. Even an applesauce pouch can help settle your gut and stabilize energy.

2. Applesauce Before Workouts: Don’t Knock It Till You Try It

Firefighters laughed at first, but now swear by it. An applesauce pouch (or two) 15–30 minutes before PT or a call boosts performance, reduces acid issues, and helps bring the fun back into fitness. “Fuel before fire” should be your new motto.

3. Not All Electrolyte Drinks Are Created Equal

Sugar-free electrolyte mixes may be trendy, but they’re not always functional. Megan recommends rehydration solutions like Liquid IV, DripDrop, or Fluid Tactical with sugar. Why? The glucose helps water absorb faster. These are especially critical during intense training, rehab, and long fireground operations—not while sitting in the chief’s office.

4. Creatine for the Win—Physically and Mentally

Yes, creatine can help with power and strength. But the biggest surprise? It’s also been linked to improved cognitive function, mood, and resilience in sleep-deprived populations. First responders, take note: 5g of creatine monohydrate daily may be the unsung hero of your recovery and performance.

5. Build a Nutrition Ladder, Not a Diet Trap

Too often, we try to leap to perfection, vegan, keto, carnivore without building any rungs beneath us. Megan’s practical approach is all about setting up support systems:

• Go-bags with shelf-stable snacks (fig bars, tuna packs, protein bars)

• Frozen meals with protein and fiber

• Fast food choices with some veggies and lean protein This isn’t about perfection—it’s about being prepared when the pager goes off and life turns upside down.

📚 Referenced Resource:

• Feeding America’s Bravest: Survival Mediterranean Style! https://hsph.harvard.edu/research/kales-lab/feeding-americas-bravest/

• Fueling the Firefighter and Tactical Athlete with Creatine: A Narrative Review of a Key Nutrient for Public Safety https://pubmed.ncbi.nlm.nih.gov/39408252/

🧯 Fueling the Firefighter Life: It’s Not About Being Perfect

What I love about Megan’s approach is how she understands the lived experience of the first responder. She’s not here to tell you to “cut the sugar and go keto”—she’s here to help you fuel your performance, support your recovery, and adapt your nutrition through the demands of trauma, shift work, and leadership transitions.

As she says, wellness is a ladder—and you can’t reach the roof if you skip the first three rungs.

Ready to Go Deeper? Subscribe, Share, and Join the Movement

If this episode sparked something for you, there’s more where that came from.

👉 Subscribe to the podcast on YouTube and help us reach our goal of 1,000 subscribers by the end of the year. Every click, like, and share helps amplify these critical conversations for the fire service and beyond.

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Let’s change the fire service from the inside out—one episode, one shift, one step at a time.

👩🚒 Connect with Megan Lautz

💻 Website: RescueRD.com

Until next time, Stay fueled. Stay resilient. Stay Well.

Arjuna George

Show Host

www.beneaththehelmet.ca