Fit for Duty: Peak Performance Under Pressure

BEFORE MODULE 2

Before Module 2

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LOG EVERYTHING YOU EAT FOR ONE SHIFT: Write down every food and drink you consume during your next shift - including the vending machine run, the gas station coffee, and the energy drink. Do not change anything. Just observe. This is your data.
CHECK YOUR LAST BLOOD WORK: Find your most recent lab results. Look for: fasting glucose, HbA1c, triglycerides, HDL cholesterol. If you don't have recent labs, write 'schedule blood draw' on your to-do list. Module 7 will tell you exactly what to ask for.

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BEFORE MODULE 4

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ELIMINATE ONE SEED OIL THIS WEEK: Look at the cooking oils in your home or station kitchen. If you have soybean, canola, corn, or vegetable oil, replace it with one of the following: butter, ghee, beef tallow, coconut oil, or extra-virgin olive oil. This is the single highest-leverage dietary change you can make for mitochondrial health.
FIND YOUR CARBOHYDRATE BASELINE: Using the food log from Module 1's homework, estimate your total carbohydrate intake on a typical shift day. Add up grams of carbs from every food. Most first responders are consuming 250-400g of carbohydrates per day. The MetFix target for metabolic flexibility is 50-100g. Write down your current number. You do not need to change it yet - just know it.

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BEFORE MODULE 5

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BUILD YOUR GO-BAG: Before your next shift, pack a small cooler or insulated bag with the following: 4 hard-boiled eggs, 2 oz of beef jerky (no sugar added), 1 oz of macadamia nuts or almonds, a bottle of water with a pinch of salt and a magnesium supplement or a no-sugar electrolyte packet, 1 stick of string cheese. Total cost: under $8. Total prep time: 10 minutes. This is your 3 AM armor. The goal is not to eat all of it - the goal is to have it available so that when the hormonal drive hits, you have a fat-and-protein option within arm's reach. Do this for three consecutive shifts and report back in the Module 5 reflection.

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BEFORE MODULE 6

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TRACK YOUR SLEEP QUALITY FOR 3 NIGHTS: Before Module 6, track your sleep for three consecutive nights using any free sleep app (Sleep Cycle, Oura if you have one, or simply a notebook). Record: time you fell asleep, time you woke up, number of times you woke during the night, and how you felt on a 1-10 scale when you woke up. Bring these numbers to Module 6. You will use them to identify which of the three sleep protocols will have the most impact for your specific pattern.

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BEFORE MODULE 8

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SCHEDULE YOUR BLOOD DRAW: Call your physician's office or use a direct-to-consumer lab service (LabCorp, Quest, or Life Extension) and schedule a metabolic panel that includes: Fasting Insulin, Fasting Glucose, HbA1c, ApoB, hs-CRP, and a standard lipid panel. Do this before you start Module 8. The results will be your baseline. In 90 days, you will repeat the test and compare. This is your accountability system.
PACK YOUR FIRST GO-BAG: Using the go-bag table from this module, pack your first field kit before your next shift. Spend under $15. Bring it to the shift. Use it at least once. Write down what you ate from it and how you felt compared to your previous shift eating pattern.

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BEFORE MODULE 10

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SESSION A: Goblet squat or bodyweight squat (3x10) - Push-up any variation (3x10) - Hip hinge / deadlift (3x10) - Plank (3x30 seconds)
SESSION B: Split squat or lunge (3x8 per leg) - Inverted row or dumbbell row (3x10) - Overhead press (3x10) - Farmer's carry (3x30 seconds)
LOG EACH SESSION: Date, completed Y/N, how did you feel afterward (1-10). Bring your log to Module 10.
THE RULE: Do not skip two sessions in a row. One missed session is a rest day. Two missed sessions is a broken habit. The habit is more important than the workout.

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BEFORE MODULE 11

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Choose one of the six station meals from Module 10 and cook it for your crew or household before starting Module 11.
Record the total cost per person.
Record how long it took from start to table.
Record the crew's reaction.
Write down what you would change next time.

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BEFORE COMPLETION

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WEEK 1 - REMOVE: Identify and remove the three most metabolically destructive foods from your regular diet. Write them down. Replace each one with a MetFix alternative.
WEEK 2 - BUILD: Pack your go-bag for every shift this week. Use the Go-Bag Protocol from the Field Guides. Do not let the vending machine win.
WEEK 3 - MEASURE: Schedule a blood draw with your physician. Request: Fasting Insulin, Fasting Glucose, HbA1c, ApoB, hs-CRP. These are your baseline numbers.
WEEK 4 - SHARE: Identify one colleague who needs this information. Share one case study with them. Start the conversation. The culture shifts one crew at a time.
MONTHS 2-3 - SUSTAIN: Repeat your blood draw at 90 days. Compare your numbers. The data will tell you the truth. Share your results with your crew.

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