Zam’s formula for better health and performance

Fitness is so much more than hitting the gym from time to time in order to pass an annual exam. It’s about whether you can get the job done today AND 20 years from now, not to mention whether you’ll actually be able to enjoy your retirement. Chief Darin Wallentine, chair of the Firefighter Safety Stand Down, breaks down this year’s fitness theme and why the campaign expanded from five days to seven. Each letter in FITNESS tackles a different piece of firefighter wellness. Wallentine also digs into the culture piece — why company officers set the tone, why firefighters have to stop ignoring warning signs and why departments need to treat fitness as a career survival tool, not a side hobby. If your crew needs a reset or your department is trying to build a healthier culture, there are plenty of practical takeaways here. After all, “you gotta start sometime — why not now?” Enjoying the show? Email [email protected] to share feedback. 

For years, Zam was known as “the fitness guy” in the fire service, preaching workouts and functional training. But his perspective has evolved to recognize that firefighter health is rooted in the convergence of several factors — the difference-makers for career longevity: Nutrition and hydration to reduce inflammation Functional fitness, mobility and core work to improve performance and reduce injuries The power of sleep and recovery The role gratitude, mindset and positivity in changing physiology and stress response Zam also shares the challenge that changed his own health trajectory — choosing five daily habits for 50 days through the R50 Challenge — and explains how small, consistent actions can lead to moving better, feeling better and performing better on and off duty. This episode of the Better Every Shift Podcast is sponsored by TheFireStore. Learn more about getting the gear you need at prices you can afford by visiting TheFireStore. Enjoying the show? Email [email protected] to share your feedback.

“We have to rethink it.” That’s the challenge Battalion Chief Dena Ali brings to our latest conversation on firefighter mental health, not because the fire service hasn’t made significant strides but because too many firefighters are still struggling in silence. In her return to Better Every Shift, Ali explains why leadership, sleep and psychological safety are deeply tied to firefighter wellness, and how peer support programs tap into the “magic” of the brotherhood and sisterhood. Ali also shares the leadership mistakes she’s learned from herself, including finding balance between empathy and boundaries. There’s plenty here for chiefs, company officers and firefighters looking for practical ways to build healthier crews — starting with habits that don’t require a budget or a new policy to implement. Register: FRCE Mental Wellness Symposium Read: “Hope out of darkness: A guide to first responder mental wellness” Enjoying the show? Email [email protected] to share feedback. 

Dr. Lori Moore-Merrell is working to elevate the fire service. She prioritized this mission during her tenure as U.S. fire administrator and continues the push in her new role as principal fire safety strategist for UL Research Institutes’ Fire Safety Research Institute. Dr. Lori details the new role, spotlighting FSRI’s role in advancing global fire safety research, especially in lithium-ion batteries and climate change impacts. We dig into all this, plus: Where the USFA should live within the federal government The significance of One Voice advocacy for the fire service worldwide Advice for emerging fire service leaders How to manage burnout in high-stress fire service careers Practical steps for fire service leaders to influence policy and national safety standards Read next: ‘Don’t let USFA go back in the shadows’: Dr. Lori Moore-Merrell’s message to fire service leaders It’s time for a cabinet-level Department of Emergency Services Enjoying the show? Email [email protected] to share feedback. 

Chief Andy Starnes, our resident thermal imaging expert, is back for a thermal imaging 101 crash course: how to check the TIC every shift, how to clean it, where to attach the TIC to your gear, plus some basic do’s and don’ts. Starnes, the founder of Insight Fire Training, explains how to maximize the technology while avoiding the “Filmmaker Firefighter” problem. Starnes details some unique features of Seek Thermal’s imagers and encourages listeners to check out instructional videos from Insight Fire Training’s TIC Resource Center to use during crew training. Visit TheFireStore (booths 110 and 111) and Seek Thermal (booths 15509 and 2435) at FDIC. This episode of the Better Every Shift Podcast is sponsored by TheFireStore. Learn more about getting the gear you need at prices you can afford by visiting TheFireStore. Enjoying the show? Email [email protected] to share feedback. 

How could they not see it coming? It’s a common knee-jerk reaction to news or incident reports about calls that went south. But Dr. Rich Gasaway — a former fire chief and the founder of Situational Awareness Matters — cautions against judgment, emphasizing that it can be extremely difficult to see the red flags flying around us, as stress compromises decision-making during high-risk situations. You have to train your brain through mental rehearsals so you’re able to go beyond simply having your head on a swivel to being able to predict what will happen next — and make the right decision for yourself and your crew. This episode of the Better Every Shift Podcast is sponsored by TheFireStore. Learn more about getting the gear you need at prices you can afford by visiting TheFireStore. Email [email protected] to share your feedback.

How can we be the best 2030 fire department, today? That’s Fire Chief Dan Munsey’s goal for the San Bernardino County (Calif.) Fire Protection District, which has become one of the most progressive agencies in the country in recent years. Chief Munsey details some of the initiatives underway at SBCFPD and urges fire service leaders to prioritize technology and innovation that better serves both the community and the membership. Considering the current pace of change, Munsey underscores that “what got us here won’t get us there” — and our members, particularly newer members, desperately want innovative leaders who have not only a bold vision for the future of the department but also a clear plan to make it happen. Munsey addresses some of the fire service lies we tell ourselves that hinder change, and offers his insights for how to embrace a growth mindset. This episode of the Better Every Shift Podcast is sponsored by TheFireStore. Learn more about getting the gear you need at prices you can afford by visiting TheFireStore. Email [email protected] to share your feedback.

The man, the myth, the legend Gordon Graham returns to Better Every Shift to deliver several new doses of commonsense wisdom, including three things he would do if he ran the country. Gordon spotlights Lexipol’s upcoming First Responder Wellness Week, shares the 10 Fs of a long and fulfilling career, and asks key questions to help you get back on track. Learn more about First Responder Wellness Week, March 23-27, and register for the FRWW daily webinars. Email [email protected] to share your feedback.

Mental health shouldn’t be treated as a crisis — it should be part of our operational readiness. That’s the charge from Captain Marc Wysocki, who joins Zam for a discussion on the cultural changes needed to address mental health, the implications of assigning your job as your identity, and how to do a “personnel 360” to for your crew. Plus, Wysocki shares the personal experiences and research findings behind his article, “Behind the mask: Uncovering the root causes of mental health challenges in the fire service,” which won top honors in Darley’s annual essay contest. This episode of the Better Every Shift Podcast is sponsored by TheFireStore. Learn more about getting the gear you need at prices you can afford by visiting TheFireStore. Email [email protected] to share your feedback.

“If you build it, they will come” — a fourth shift with a 24/72 schedule, that is. Behind the Shield podcaster James Geering details the power of a shift schedule that not only allows firefighters to perform at their best but also attracts new members to the profession. He spotlights the departments that have made the switch and offers a simple formula that can make it work. Behind the Shield podcast 24/72 information Email [email protected] to share your feedback.