FIT FOR DUTY:
THE FIELD MANUAL
The complete first responder metabolic health reference — distilled from 11 course modules into a portable, practical guide you can keep in your go-bag, your locker, or on your phone.
"Survive the Shift. Survive the Career."
The Complete First Responder Metabolic Health Reference
EVERYTHING IN THE COURSE. PORTABLE.
Complete nutrition protocol with full food lists and shift-specific eating strategy
The Three Sleep Protocols — Circadian Anchor, Sleep Environment, and Nappuccino
Go-Bag Protocol, Hotel Room Protocol, and Convenience Store Survival Guide
Full metabolic testing guide — what to test, optimal ranges, and how to request it
Four complete case studies: patrol officer, firefighter, ER nurse, federal air marshal
The 30-Day Implementation Protocol — week by week
Quick-reference tables for food choices and metabolic markers
Grounded in peer-reviewed research with full citations
11 CHAPTERS · 6 PARTS
The documented health crisis — life expectancy data, cardiac death rates, burnout statistics, and the cortisol-insulin cascade that drives all of it.
Metabolic syndrome, sleep deprivation, mental health, alcohol, and chronic inflammation — the five converging hazards of high-stress professions.
The flawed history of the low-fat dietary guidelines, the Carbohydrate-Insulin Model, and the three macronutrients explained in plain language.
Cortisol-insulin compounding, mitochondrial damage from seed oils, the 3 AM ghrelin trap, and the testosterone-cortisol tradeoff.
Complete food lists, shift-specific eating strategy, and intermittent fasting for shift workers. Every decision mapped to the biology.
The Circadian Anchor, the Sleep Environment Protocol, and the Nappuccino — the most effective shift-work fatigue management technique available.
The Go-Bag Protocol, Hotel Room Protocol, Convenience Store Survival Guide, and Airport Survival — practical tools for austere environments.
The complete metabolic testing protocol — fasting insulin, HOMA-IR, ApoB, hs-CRP, and how to request tests your doctor won't offer.
Four full case studies — patrol officers, firefighters, ER nurses, and federal air marshals — showing the biological divergence of two different choices.
The science of identity-based change, environment design, and the Crew Effect — why information alone doesn't change behavior.
A week-by-week implementation plan: foundation, sleep optimization, field implementation, and measurement.
The MetFix Protocol at a Glance, Foods by Category, and Metabolic Testing Targets — all in one printable reference section.
WHAT FIRST RESPONDERS SAY
"I've been doing this job for 18 years and nobody ever explained the biology to me. This manual changed how I think about every meal on shift."
"The convenience store guide alone is worth it. I used to think I had no options at 3 AM. I was wrong."
"I gave copies to my whole shift. The case studies are what got through to people who wouldn't listen to me about nutrition."
GET THE FIELD MANUAL
The complete MetFix first responder health reference — all 11 modules distilled into a portable PDF. Keep it in your go-bag, share it with your crew, and use the quick-reference tables on shift.
THE PEOPLE WHO RUN TOWARD DANGER
This manual was written for law enforcement, fire service, emergency medicine, federal air marshals, and military personnel. Every protocol is designed for the real-world constraints of shift work, austere environments, and high-stress operations.