From Biochemist to Firefighter: Annette Zapp's Mission to Improve Firefighter Health and Safety

In a recent episode of our podcast, we had the pleasure of speaking with Annette Zapp, a former firefighter turned PhD candidate and advocate for firefighter health and safety. Annette's unique journey from biochemistry to firefighting, and now to academic research, offers valuable insights into the challenges facing our first responders and the innovative approaches being developed to address them.

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From Biochemistry to Firefighting

Annette's journey is anything but conventional. With a degree in biochemistry from the University of South Dakota School of Medicine, she found her way into firefighting, a career she dedicated 20 years to. Now, she's pursuing a PhD, focusing on tactical research that could significantly impact firefighter health and safety.

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The Hidden Dangers of Firefighting

While the immediate risks of firefighting are well-known, Annette sheds light on less visible dangers:

1. Cardiovascular Health: The leading cause of firefighter deaths is cardiovascular disease.

2. Mental Health: Alarmingly, suicide rates among firefighters are outpacing deaths from other causes.

3. Sleep Deprivation: The demanding schedule of firefighters often leads to chronic sleep issues.

4. Exposure to Carcinogens: Even cleaned gear can harbor dangerous chemicals and carcinogens.

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Current Research: Working Out in Firefighting Gear

Annette's current research focuses on the practice of firefighters working out in their gear. While it might seem logical to "train how you fight," Annette hypothesizes that this practice could be detrimental:

• It may cause biomechanical issues

• It potentially increases exposure to carcinogens and harmful chemicals

Her advice? "Train in your gear as much as necessary, but as little as possible."

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Improving Firefighter Health: A Holistic Approach

Annette emphasizes the need for a comprehensive approach to firefighter health:

1. Sleep Education: Helping firefighters understand the crucial role of sleep in overall health.

2. Nutrition: Creating healthier food environments in fire stations.

3. Physical Fitness: Developing programs that work within the constraints of fire station resources.

4. Mental Health Support: Breaking down stigmas and providing culturally competent resources.

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The Future of Firefighter Health

Annette's work highlights the need for proactive, upstream interventions. By educating firefighters early in their careers about potential health risks and providing them with the tools to maintain their physical and mental wellbeing, we can hope to see better outcomes in the long term.

As Annette puts it, "Upstream is the way."

To learn more about Annette Zapp and her work, you can find her on Instagram at @FireRescueWellness or visit her website at www.firerescuewellness.org.

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Key Timestamps

00:25 - Annette's current work and research focus

02:49 - Annette's background and journey to firefighting  

07:43 - The mental and physical toll of firefighting  

10:35 - Minimum fitness standards for firefighters  

14:35 - The importance of needs analysis in department interventions  

22:43 - Common needs in fire departments: sleep, nutrition, and fitness  

29:09 - Annette's current research on working out in firefighting gear  

34:24 - The risks of bringing firefighting gear into physical therapy clinics  

39:42 - Resources for firefighter mental health  

44:15 - The importance of early intervention in firefighter health  

48:12 - Where to find Annette and her work

Revolutionizing Health and Wellness: Insights from Dr. Ryan Greene of Monarch Athletic Labs

In this exciting episode of Medicine 3.0, host Dr. Jared Pelo sits down with Dr. Ryan Greene, founder of Monarch Athletic Labs, to discuss the future of health, wellness, and longevity. Dr. Green shares his journey from aspiring sports medicine orthopedist to pioneering a new model of integrated health and fitness.

The Birth of Monarch Athletic Labs

Dr. Greene's vision for Monarch Athletic Labs emerged from his realization that the resources and knowledge typically reserved for college and professional athletes should be accessible to everyone. He saw an opportunity to create a "one-stop shop" for health and wellness, combining exercise facilities with comprehensive medical care, physical therapy, nutrition counseling, and recovery services.

Key Features of the Monarch Model:

1. Integrated Approach: Monarch combines fitness, medical care, physical therapy, nutrition, and recovery services under one roof.

2. Community-Focused: Clubs are designed for 200-300 members, fostering a sense of community and accountability.

3. Comprehensive Onboarding: New members undergo thorough medical assessments, physical therapy evaluations, and strength assessments.

4. Ongoing Support: Quarterly check-ins and regular performance testing ensure members stay on track with their health goals.

5. Multidisciplinary Team: Physical therapists double as strength and conditioning coaches, providing a unique blend of expertise.

Success Stories and Transformations

Dr. Green shared impressive outcomes from Monarch's approach:

• Significant improvements in metabolic disease risk factors

• Enhanced physical performance, including strength gains and improved mobility

• Successful rehabilitation, often helping members avoid surgery

• Overall improvements in quality of life, energy, cognitive performance, and sleep

The Importance of Strength and Mobility

Both Dr. Greene and Dr. Pelo emphasized the crucial role of strength and mobility in healthy aging. They noted that maintaining these physical capacities is essential for independence and quality of life as we age.

Future Directions

Monarch is expanding its services to include mental health support, including neurofeedback and potentially psychedelic-assisted therapy in the future. They're also developing a virtual platform to integrate various health data sources and provide a comprehensive health management tool.

Takeaway Message

The key to longevity, according to Dr. Pelo, is a simple equation: freedom from disease combined with building and maintaining muscle, strength, and mobility for as long as possible. Monarch Athletic Labs is providing a innovative model to help people achieve these goals in a supportive, community-oriented environment.

For those interested in bringing a Monarch facility to their area, Dr. Green encourages reaching out to explore potential partnerships and investment opportunities.

This episode of Medicine 3.0 offers a fascinating glimpse into the future of integrated health and wellness, showcasing how innovative approaches like Monarch's can help people live longer, healthier, and more fulfilling lives.

Key Time Points:

• 0:57 - Dr. Greene's background and journey to founding Monarch Athletic Labs

• 8:54 - The concept behind Monarch and its unique approach

• 14:48 - Locations and expansion plans for Monarch

• 21:55 - The onboarding process for new Monarch members

• 32:34 - Success stories and transformations seen at Monarch

• 37:03 - The importance of mental health in overall wellness

• 38:35 - Discussion on the crucial role of strength and mobility in aging

Listen to this episode on your preferred platform: Spotify | Apple Podcasts | YouTube Music

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Return to Performance: Insights from Taylor Heppner, a Sports Recovery Expert

In the world of sports and fitness, injuries are an unfortunate reality. Whether you're a professional athlete or someone who enjoys staying active, knowing how to properly recover and return to performance is crucial. Recently, we had the opportunity to speak with Taylor Hepner, a strength coach and massage therapist who specializes in helping people return to peak performance after injury.

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The Space Between PT and Strength Training

One of the most interesting aspects of Taylor's work is how she bridges the gap between physical therapy and strength and conditioning. She helps people determine whether they need formal PT or if they're ready to start training again. This unique position allows her to provide tailored guidance to everyone, ensuring they're on the right path to recovery.

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The Importance of Consistency

A key takeaway from our conversation with Taylor was the importance of consistency in recovery and performance. She emphasized that even after initial pain or issues are resolved, it's crucial to maintain progress. This approach helps prevent recurring injuries and ensures long-term health and performance.

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Avoiding the "Zero to 100" Mentality

Taylor highlighted a common misconception among people recovering from injury or starting a new fitness routine: the desire for quick results. She cautioned against the "zero to 100" mentality, stressing the importance of gradual progress. This approach not only reduces the risk of re-injury but also leads to more sustainable long-term results.

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Movement as Medicine

An interesting point Taylor made was how views on movement for recovery have evolved over time. In the past, rest was often prescribed for injuries. Now, movement is seen as medicine. Of course, this doesn't mean pushing through pain, but rather finding appropriate, pain-free movements to aid recovery.

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Working Through Pain

When it comes to pain management during recovery, Taylor has a structured approach. She asks clients to describe their pain in detail and uses a pain scale to gauge intensity. This information helps her determine the appropriate level of activity and when to modify or progress exercises.

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Finding the Right Expert

For those seeking professional help with recovery or performance, Taylor offered valuable advice on finding the right expert. She suggested looking at credentials, specialties, and experience with specific sports or activities. She also emphasized the importance of clear communication between the client and the professional.

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Conclusion

Whether you're recovering from an injury or simply looking to improve your performance, taking a gradual, consistent approach guided by knowledgeable professionals can make all the difference. Remember, your body is unique, and your path to peak performance should be tailored to your specific needs and goals.  

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Listen to some of the key moments in this week’s episode:

0:00-0:37 - Introduction of Taylor Hepner, a trainer and massage therapist who specializes in return to performance after injury

1:55-2:27 - Taylor describes her background and current role as director of performance recovery at a sports performance company

4:35-5:03 - Taylor explains how she occupies a space between physical therapy and strength/conditioning, helping people figure out if they need PT or how to start training

11:38-12:36 - Discussion of the importance of consistency and maintaining progress even after initial pain/issues are resolved

15:26-15:51 - Taylor talks about the problem of people wanting quick results and taking a "zero to 100" mentality instead of gradual progress

19:46-20:21 - They discuss how views on movement for recovery have changed over time, with movement now seen as medicine rather than rest

22:51-24:35 - Taylor explains her approach to helping clients work through pain, including having them describe the pain and using a pain scale

26:43-28:50 - Taylor gives advice on how to find a good expert for rehab, including looking at credentials and specialties

31:41-32:01 - Taylor provides her contact information for those interested in working with her

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