Boost Cognitive Performance with Nutrition

Nutrition Periodization for Tactical Athletes: Fuel Your Training YearYour training changes throughout the year. Your nutrition should change with it.If training volume, intensity, performance goals, and recovery demands are changing but your calories, carbohydrates, and fueling strategy stay exactly the same, your nutrition may not be supporting the work you're actually doing.In Part 2 of the Tactical Dietitian Periodization Series, Susan Lopez explains how nutrition periodization aligns fueling with the training calendar.In this episode:Why the training plan comes before the nutrition planHow to layer nutrition over an annual training calendarWhy calories and carbohydrates change between training phasesHow body-composition phases fit into a performance planWhy higher-volume and higher-intensity phases require more fuelHow protein needs can change across the training cycleWhy staying in a calorie deficit too long can interfere with performanceHow to begin building your own periodized nutrition planYour nutrition should support what you're asking your body to do now, not what you were doing five years ago.Performance Nutrition for Firefighters, Law Enforcement, and Military AthletesLearn more about Tactical Dietitian coaching or connect with Susan on Instagram @tactical.dietitian.

Periodization for Tactical Athletes: How to Build a Better Training PlanPeriodization is not dead. But traditional periodization does not always fit the realities of tactical athletes.Military personnel, law enforcement officers, firefighters, and other tactical professionals may need strength, aerobic fitness, muscular endurance, speed, power, and occupational readiness at the same time. Add shift work, travel, deployments, equipment limitations, and unpredictable schedules, and a rigid training calendar can fall apart quickly.In this episode, Susan Lopez breaks down how Tactical Dietitian uses periodization to create structure while still allowing athletes to adapt when life and work change.In this episode:What periodization actually meansWhy linear periodization may not be ideal for tactical athletesHow to prioritize aerobic fitness without abandoning strengthHow to structure training around specific performance goalsWhere deloads, transition periods, and recovery fitHow to account for travel, deployments, work demands, and equipment limitationsHow to begin planning your next 10 to 16 weeks of trainingThe objective is to create enough structure to keep moving toward your performance goals while retaining the flexibility required by an unpredictable life and career.Performance Nutrition for Firefighters, Law Enforcement, and Military AthletesLearn more about Tactical Dietitian coaching or connect with Susan on Instagram @tactical.dietitian.

How much carbohydrate do you actually need to train, perform and recover at your best?Your carbohydrate needs should change with your training intensity, duration, goals and recovery demands. One of the biggest mistakes athletes make is keeping their nutrition the same every day—even when their training changes.In this episode, performance dietitian Susan Lopez explains:Why carbohydrates support physical and cognitive performanceHow carbohydrates replenish blood glucose and glycogenHow to fuel before trainingWhen you may need carbohydrates during trainingWhy post-workout carbohydrates are important for recoveryHow to fuel long-duration sessions and two-a-day trainingWhy inadequate refueling can leave you feeling crushed by the end of the weekCalculate Your Performance-Fueling TargetsWant individualized calorie and carbohydrate targets based on your body weight and training demands?Use the free Tactical Dietitian Performance Energy Calculator.Episode Chapters00:00 How Much Carbohydrate Do You Need?00:41 Match Carbs to Training Intensity00:56 Performance Energy Calculator02:07 Why Nutrition Should Change02:35 Why Carbohydrates Matter03:10 Carbs and Cognitive Performance03:51 Glycogen and Hitting the Wall04:34 Carbohydrate Recommendations05:04 Fueling Before Training06:17 Fast-Digesting Carbohydrates06:45 Fueling During Training07:23 Post-Workout Carbohydrates09:28 Fueling Long Training Sessions10:24 Fueling Two-a-Day Training11:58 Build Your Fueling StrategyWhat are your favorite carbohydrate-rich foods or snacks before training? Send me a message or share this episode with an athlete who needs a better fueling strategy.FUEL • TRAIN • RECOVER • THRIVEPerformance Nutrition for Firefighters, Law Enforcement, and Military Athletes

Working a 24-hour shift makes nutrition harder—but an unpredictable schedule doesn't mean your nutrition has to fall apart.In this episode, I break down how firefighters, law enforcement, first responders, and other shift workers can build a realistic nutrition system for long and unpredictable shifts.We cover: Why you need both a primary and backup nutrition plan Meal prep and station meals How training demands can change your energy and carbohydrate needs Shelf-stable and grab-and-go backup foods What to do when fast food is your only option at 2 AM Using frozen meals as an emergency backup Hydration and electrolytes during long shifts Why one imperfect meal doesn't mean you've ruined your nutritionThe goal isn't perfect eating. It's building a system that allows you to fuel your performance even when the shift doesn't go according to plan.FREE PERFORMANCE & ENERGY CALCULATORhttps://www.tacticaldietitian.com/energy-calculator-ytWORK WITH TACTICAL DIETITIANhttps://www.tacticaldietitian.com/courseMORE FROM TACTICAL DIETITIANWebsite: https://www.tacticaldietitian.com/Instagram: https://www.instagram.com/tactical.dietitian/YouTube: https://www.youtube.com/@tacticaldietitianNewsletter: https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-reportPerformance Testing: https://www.tacticaldietitian.com/testing

Organizational Wellness in the Fire ServiceWhat 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 ClosingGet Your Personalized Calorie and Macronutrient Recommendations Based on Your Activity Level For Free:Tactical Dietitian Energy CalculatorWork With Tactical Dietitian: Coaching Supplements VO2 Testing Podcast & ArticlesFollow Tactical Dietitian: YouTube Spotify Website Instagram

Get Your Personalized Calorie and Macronutrient Recommendations Based on Your Activity Level for Free:https://www.tacticaldietitian.com/energyIn 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 SleepStay ConnectedJoin the NewsletterGet the latest nutrition and performance trends delivered to your inbox:https://www.tacticaldietitian.com/newsletters/the-nutrition-and-performance-reportCoachinghttps://www.tacticaldietitian.com/courseSupplementshttps://www.tacticaldietitian.com/storeVO2 Testinghttps://www.tacticaldietitian.com/testingPodcasthttps://www.tacticaldietitian.com/blogFollow 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.comJason White on Instagramhttps://www.instagram.com/coach_white82/

Download the Tactical Dietitian App:https://www.tacticaldietitian.com/appIn 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.Chapters00:00 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 SalidrosideJoin the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance.https://www.tacticaldietitian.com/offers/DkfdMzL6/checkoutJoin 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/blogFollow for more:https://www.youtube.com/@tacticaldietitianhttps://open.spotify.com/show/7tshkUNVzvPRw1pYB8G39C?si=277389b3d8a6474ehttps://www.tacticaldietitian.com/https://www.instagram.com/tactical.dietitian/

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.ResourcesTraining for the Uphill Athlete (Book)Rugged Athlete Resources:⁠https://www.instagram.com/ruggedathlete/⁠Wildland Firefighter Human Performance SummitDownload the Tactical Dietitian App:⁠https://www.tacticaldietitian.com/app⁠Tactical Dietitian:⁠https://www.instagram.com/tactical.dietitian/

Interested in learning more about how peptides or hormone therapy can help you? Book a Consultation Now HEREhttps://offers.wittmerrejuvenationclinic.com/social-media-offer?referred_by=Susan&[email protected]&referred_by_phone_number=(281)+832-9811Join the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance.https://www.tacticaldietitian.com/offers/DkfdMzL6/checkoutJoin 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/blogIn 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.Chapters00:00 Introduction to Hormone Replacement Therapy01:08 Understanding Peptides and Their Benefits03:57 Exploring Growth Hormone Peptides07:24 Rehabilitation and Recovery with Peptides09:27 Navigating the Intake Process for Hormone Therapy12:45 Concurrent Therapy: Peptides and Lifestyle Changes17:22 The Stigma of Hormone Replacement Therapy for Women22:49 Dispelling Myths About Testosterone for Women31:07 Long-Term Commitment to Hormone Therapy36:57 Getting Started with Hormone TherapyFollow for more:https://www.youtube.com/@tacticaldietitianhttps://open.spotify.com/show/7tshkUNVzvPRw1pYB8G39C?si=277389b3d8a6474ehttps://www.tacticaldietitian.com/

Join the High Energy and Performance Challenge: 7 Days to better energy, recovery, and performance.https://www.tacticaldietitian.com/offers/DkfdMzL6/checkoutIn 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.Chapters00:00–01:26 Why Meal Plans Are in High Demand01:26–03:25 Why a Meal Plan Alone Won’t Fix Your Nutrition03:25–04:09 Nutrition as a Skill, Not a Sheet of Paper04:09–05:29 The Real Problem: No Backup Plan05:29–06:07 Contingencies for Unpredictable Schedules06:07–06:46 Fast Food, Gas Stations, and Staying on Track06:46–06:57 Building Systems That Actually WorkFollow for more:https://www.youtube.com/@tacticaldietitianhttps://open.spotify.com/show/7tshkUNhttps://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