The Tactical Nutrition & Performance Podcast

Tactical Nutrition & Performance Podcast
  • 5.0 (11)
  • Sports

Health & Performance for the Tactical Athlete with Sports Dietitian and Coach Susan Lopez

  1. 5d ago

    Fire Rescue Wellness

    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 healthChapters: 00:00 Introduction00:35 Meet Annette Zapp02:36 Annette's Career in the Fire Service04:59 Nutrition, Fitness, Sleep & Firefighter Health06:47 The Turning Point in Annette's Career10:30 Your Career Shouldn't Be Your Entire Identity12:18 What Self-Care Actually Looks Like13:38 Building Organizational Wellness Programs16:06 A Fire Department Wellness Program That Worked18:31 Departments Have to Make Time for Wellness20:04 Why Wellness Programs Need Long-Term Commitment23:22 Leadership Buy-In & Organizational Culture26:50 Why Departments Need Qualified Experts29:57 The Problem With Outdated & Unqualified Advice32:38 Where Should a Department Start?36:36 Someone Has to Own the Wellness Program40:06 How to Measure Whether a Wellness Program Works43:00 ROI Isn't the Only Reason to Invest in Firefighters46:12 Knowing What to Do vs. Actually Doing It47:23 Firefighter Wellness Resources49:59 Where to Find Annette Zapp51:16 Closing Get Your Personalized Calorie and Macronutrient Recommendations Based on Your Activity Level For Free:Tactical Dietitian Energy Calculator Work With Tactical Dietitian: Coaching Supplements VO2 Testing Podcast & ArticlesFollow Tactical Dietitian: YouTube Spotify Website Instagram

  2. Sep 13

    Tactical Dietitain Coach Jason White | HYROX Athlete Training | Military Fitness

    Get Your Personalized Calorie and Macronutrient Recommendations Based on Your Activity Level for Free:https://www.tacticaldietitian.com/energy 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. Chapters00:00 Introduction to Coach Jason White03:55 Jason's Journey: From Military to Coaching06:43 The Importance of Community in Fitness07:40 Personal Training Goals and Challenges10:13 HYROX vs. CrossFit: A Comparison12:56 Training for Tactical Performance14:39 Common Mistakes in HYROX Training16:52 Building an Aerobic Base for Endurance18:22 Nutrition Strategies for Training and Competition23:04 Pre-Race Nutrition and Gut Training27:18 Recovery After Competition29:48 Balancing Family Life and Athletic Goals33:43 The Foundations of Performance: Nutrition and Sleep Stay ConnectedJoin the NewsletterGet the latest nutrition and performance trends delivered to your inbox:https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-report Coachinghttps://www.tacticaldietitian.com/course Supplementshttps://www.tacticaldietitian.com/store VO2 Testinghttps://www.tacticaldietitian.com/testing Podcasthttps://www.tacticaldietitian.com/blog Follow Tactical DietitianYouTube:https://www.youtube.com/@tacticaldietitianSpotify:https://open.spotify.com/show/7tshkUNVzvPRw1pYB8G39C?si=277389b3d8a6474eWebsite:https://www.tacticaldietitian.com/Instagram:https://www.instagram.com/tactical.dietitian/ ResourcesTactical Dietitian Communityhttps://tacticaldietitian.com Jason White on Instagramhttps://www.instagram.com/coach_white82/

  3. Jun 19

    Boost Cognitive Performance with Nutrition

    Download the Tactical Dietitian App: https://www.tacticaldietitian.com/app 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 Join the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance. https://www.tacticaldietitian.com/offers/DkfdMzL6/checkout Join the Newsletter to get the latest nutrition and performance trends right to your inbox: https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-report Coaching: https://www.tacticaldietitian.com/course Supplements: https://www.tacticaldietitian.com/store VO2 Testing: https://www.tacticaldietitian.com/testing Podcast: https://www.tacticaldietitian.com/blog Follow for more: https://www.youtube.com/@tacticaldietitian https://open.spotify.com/show/7tshkUNVzvPRw1pYB8G39C?si=277389b3d8a6474e https://www.tacticaldietitian.com/ https://www.instagram.com/tactical.dietitian/

  4. May 22

    Wildland Firefighting Preparation w/ Austin Womack

    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 Download the Tactical Dietitian App: ⁠https://www.tacticaldietitian.com/app⁠ Tactical Dietitian: ⁠https://www.instagram.com/tactical.dietitian/

  5. Feb 20

    Is Hormone or Peptide Therapy Right for You? My Honest Answer

    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&referred_by_email=susan@tacticaldietitian.com&referred_by_phone_number=(281)+832-9811 Join the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance. https://www.tacticaldietitian.com/offers/DkfdMzL6/checkout Join the Newsletter to get the latest nutrition and performance trends right to your inbox: https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-report Coaching: https://www.tacticaldietitian.com/course Supplements: https://www.tacticaldietitian.com/store VO2 Testing: https://www.tacticaldietitian.com/testing 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 Follow for more: https://www.youtube.com/@tacticaldietitian https://open.spotify.com/show/7tshkUNVzvPRw1pYB8G39C?si=277389b3d8a6474e https://www.tacticaldietitian.com/

  6. Feb 4

    Your Meal Plan Strategy is Broken - Here's Why

    Join the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance. https://www.tacticaldietitian.com/offers/DkfdMzL6/checkout 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 Follow 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-report Coaching: https://www.tacticaldietitian.com/course Supplements: https://www.tacticaldietitian.com/store VO2 Testing: https://www.tacticaldietitian.com/testing Podcast: https://www.tacticaldietitian.com/blog

  7. Jan 19

    2026 Dietary Guidelines: What you need to know

    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

  8. 09/10/2025

    Does Heart Rate Training Really Work?

    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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Health & Performance for the Tactical Athlete with Sports Dietitian and Coach Susan Lopez

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