Year-Long Firefighter Health & Performance Program
Our Approach: Purpose-Built for Firefighter Realities
We've designed a comprehensive one-year program that addresses the exact physiological and operational challenges firefighters face—not theoretical wellness, but real-world health management for the demands of active duty.
What We Account For:
Firefighters operate under conditions most wellness programs never consider. Your job demands explosive physical performance at unpredictable hours, followed by extended periods of sleep deprivation and stress activation. You're eating what's available during 24-hour shifts, often from limited galley options. Your body accumulates repetitive stress injuries, joint wear, and metabolic disruption that generic fitness programs can't touch. We build our program around these exact realities.
The Foundation Year
Year one establishes a sustainable baseline—not through extreme protocols, but through layered, evidence-based fundamentals. We focus on what actually moves the needle: sleep quality optimization, stress-responsive nervous system regulation, shift-compatible nutrition strategies, and movement patterns that build resilience rather than accelerate wear and tear.
Progression Through Commitment
The longer you stay engaged, the more sophisticated your program becomes. Once your foundation is solid, we layer in advanced tools: biomarker optimization, targeted supplementation protocols, and performance monitoring using wearable data. Year two athletes don't start over—they build systematically on what's working, creating a progressively optimized system uniquely calibrated to your individual physiology and shift demands.
No Gimmicks. Real Results.
You won't find extreme protocols, performance-enhancing shortcuts, or one-size-fits-all templates here. We prioritize sustainable practices that integrate seamlessly into active duty life—protocols you can actually maintain on a 24-hour shift, approaches backed by research rather than marketing, and coaches who understand firefighter culture and the non-negotiable realities of the job.
Built for the job.
Built to last.
Your 12-Month Transformation: A Systematic Approach
How the Program Works
Step 1: Welcome Session (Group)
Everyone together (in person or Zoom). Program overview, foundational health education, peptide basics, and blood work ordered.
Step 2: One-on-One Setup
Individual meeting to review labs, build your personal quarterly plan, and provide education tailored to your goals and health history.
Ongoing Support
Monthly one-on-one check-ins with every participant
Quarterly group sessions explaining the next phase
Adjustments based on real progress and feedback
Private Wellness Portal
Invite-only, password-protected access for all participants. One central location for educational materials, approved wellness tools, and trusted resources.
Quarter 1: Get the Foundation Right (Months 1–3)
Month 1: Baseline & Fuel
We establish your starting point with basic labs, fitness assessment, sleep quality evaluation, and stress metrics. From that data, we set realistic goals aligned with your physiology and job demands. You'll learn practical nutrition strategies for station eating and home cooking—no restrictive diets, just smarter fueling. We teach hydration protocols that actually work during active calls. The goal: give your body the fuel it needs to perform and recover.
Month 2: Job-Specific Fitness
Strength and conditioning are built around fireground demands, not generic gym programming. We establish minimum cardiovascular standards that protect your heart during intense exertion, layer in mobility work to bulletproof your back, shoulders, hips, and knees, and build strength patterns that translate directly to call performance. You'll be stronger, move better, and significantly reduce injury risk.
Month 3: Nervous System & Shift Physiology
We teach concrete tools to downregulate your nervous system after high-stress calls—moving you out of chronic fight-or-flight activation so your body can actually recover. You'll learn sleep strategies specifically designed for 24-hour shift work and circadian disruption. The goal: parasympathetic activation and stress resilience, so accumulated stress doesn't compound across your career.
Peptide Education (Q1)
High-level overview: what peptides are, what they're used for (recovery, metabolism, focus), and how they fit into a comprehensive health plan—not shortcuts.
Quarter 2: Clean Up the Damage (Months 4–6)
Month 4: Toxin Reduction & Recovery Acceleration
Firefighting exposes you to chronic toxic load—smoke, chemicals, alcohol, nicotine—that systematically suppresses recovery. We address this with practical decontamination protocols (gear decon that works), environmental upgrades (air quality, water filtration), and anti-inflammatory habit stacks. The goal: meaningfully reduce the daily toxic burden your body fights to recover from.
Month 5: Mental Health & Psychological Resilience
Physical optimization means nothing if your mind is breaking. We have direct conversations about PTSD, cumulative stress, and moral injury—the mental health realities firefighters face but rarely discuss. We normalize counseling and peer support, provide concrete resilience tools, and reject the myth that mental strength means pretending stress doesn't exist. Your mind gets the same systematic care as your body.
Month 6: Foundational Supplementation & Data-Driven Adjustment
We keep supplementation basics-focused—Vitamin D, Omega-3s, Magnesium—backed by research and personalized to your needs. We re-check your labs and fitness metrics to see what's actually working. Your program adjusts based on real data, not guesswork. If sleep improved but inflammation didn't, we shift strategy.
Peptide Education (Q2)
Recovery-focused education: who peptide therapy is appropriate for, who it isn't, and how clinicians use these tools responsibly within a comprehensive framework.
Quarter 3: Performance & Results (Months 7–9)
Month 7: Strength & Power
We shift focus to power and speed development—sprints, sleds, loaded carries—with extra attention to joint integrity and injury prevention. Your foundational strength now becomes explosive performance.
Month 8: Metabolic Health & Body Composition
Targeted work on fat loss and muscle gain, addressing common firefighter issues: blood sugar regulation, cholesterol, blood pressure. We use your improved foundation to drive measurable health metrics.
Month 9: Habits That Stick & Mid-Year Review
We build routines that work on both shift and off-shift schedules. We plan for setbacks instead of pretending they won't happen. Mid-year progress review shows you what's actually working.
Peptide Education (Q3)
How peptides might be used alongside training, not instead of it. What questions to ask. Why they're not magic fixes.
Quarter 4: Lock It In (Months 10–12)
Month 10: Integration & Personal Readiness
We re-teach everything as one interconnected system. You'll build personal readiness checklists for before shifts, after calls, and recovery days—your customized playbook.
Month 11: Peer Leadership
For interested firefighters, we teach simple coaching and communication tools so you can help lead crew PT, improve kitchen culture, and support mental health on the job.
Month 12: Review, Progress, & Next Year
We repeat assessments from Month 1. You see real progress on paper. We build next year's plan based on what you've learned about your body and what you need.
Peptide Education (Q4)
Mental health and recovery-focused education. Long-term thinking, not constant cycling.
About Peptides: Education First
My role is education and guidance only. You'll learn what peptides are, how they work, and whether they're appropriate for your situation. You decide if and how you access them. I'm not selling or providing anything—I'm helping you understand your options so you can make informed decisions aligned with your health goals and values.
Ready to transform your health on your terms? [CTA Button]
About Peptides: Education First
My role is education and guidance only. You'll learn what peptides are, how they work, and whether they're appropriate for your situation. You decide if and how you access them. I'm not selling or providing anything—I'm helping you understand your options so you can make informed decisions aligned with your health goals and values.
Ready to transform your health on your terms?
Ready to Transform Your Health?
Join the Program
This isn't a quick fix or a one-size-fits-all template. It's a systematic 12-month commitment to building a healthier, stronger, more resilient version of yourself—tailored to the exact demands of firefighting.
If you're ready to address the real problems firefighters face—circadian disruption, chronic stress, occupational toxin exposure, and the physical wear that comes with the job—we're ready to work with you.