We were so honored when Josh Burchick invited us to speak on his podcast, "Forged and Unbroken." We have been blown away by his work and his mission to help firefighters get and stay healthy. Since we feel like this information needs to be shared to more First Responders around the country, we decided to also share the episode here on the Biohacker Babes podcast. In this episode, we discuss the importance of sleep optimization & circadian rhythm, why you should always run basic lab tests, nutrition & fasting, hot & cold therapy, hormetic stressors, top supplements, and more!Josh Burchick has been a firefighter since 2003, he currently serves as a Captain for a professional Department in central Maryland and is a Fireground Survival Instructor. He's been a certified Strength & Conditioning Coach since 2011, with his passion being CrossFit and mobility and movement patterns for injury prevention and rehabilitation. He holds a Bachelor's Degree in Public Safety Leadership from Johns Hopkins University. If he's not outdoors or hiking, you can find him in Frederick, MD with his wife and two daughters. Forged & Unbroken is an online community for firefighters, but also for anyone looking for self-improvement. There is a daily workout with an option for at-home, a weekly growth mindset podcast, a weekly mobility video, a weekly research topic from other industries covering health, wellness, leadership and more. There is also the public podcast covering the same aforementioned topics, as well as fire service stories of struggle and resiliency. The goal is to crest a more well-rounded, resilient human. Each quarter, 1/3 of all proceeds from the venture is donated to public safety charities and causes. SHOW NOTES:0:53 Welcome to the show!4:05 Diving in with Josh Burchick4:35 What got us into Biohacking?6:07 Healing vs Thriving7:56 Our definition of Biohacking13:10 First Responder’s Schedule & Challenges14:34 How firefighter’s can recover better15:40 Supporting the nervous system18:11 HRV Explained20:23 Sleep Chronotypes21:53 Data Wearable priorities24:51 How are EMFs affecting us?29:51 Supplements for Sleep31:46 Questions about melatonin37:20 Lab Testing opportunities41:56 Food Sensitivity Test vs Elimination Diet46:05 Fat vs Carb Burning47:37 Fasting: yay or nay?53:28 Top tips for metabolic health56:25 Exogenous Ketones56:56 Hot & Cold Therapies1:10:34 Mouth Taping1:11:22 Alternatives for CPAP Machines1:12:54 Addressing Nootropics & Nicotine1:17:25 Caffeine recommendations1:20:15 Plant Medicine Prep & Integration1:22:06 Renee’s health journey1:23:30 Josh’s story into service1:25:10 Thanks for tuning in!RESOURCES:Forged & Unbroken PodcastIG: jjburchickHanu Health - code: BABES40Elite HRVBrainTapOURA RingBiostrap - Save 10% with this linkGarminCGM (Continuous Glucose Monitor)Join Levels Health - code: BIOHACKERBABESTastermonial - code: BIOHACKERBABESHVMN Ketones - Discount code BIOHACKERBABES Defender Shield EMF Protection - Discount code: BIOHACKERBABESLightPath LED Red Light Therapy - Save 10% with code: BIOHACKERBABESSunlighten Infrared Sauna - Save $600 with code: BIOHACKERBABESCold Plunge: Lumi TherapyClean Nicotine: LucyTroscriptions' Methylene Blue - Discount code: BIOHACKERBABESNootopia Nootropics - Discount code: BIOHACKERBABESSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands