During this episode you’ll learn about:
<ol>
<li>This week’s guest: Da Rulk, strength and conditioning specialist for first responders and tactical athletes [0:58]</li>
<li>What does training and recovery look like for military, firefighters, police, and other first responders? [4:17]
<ul>
<li>On-duty vs. off-duty nutrition strategies for first responders [6:54]</li>
</ul>
</li>
<li>How to maintain quality sleep as a first responder [12:21]
<ul>
<li>Supplements to support first responders who experience disrupted sleep [14:51]</li>
</ul>
</li>
<li>Ways to support a positive mindset as a first responder or military athlete [17:53]</li>
<li>Hydration tips for first responders, and why water alone may not be enough [22:32]</li>
<li>Questions from the community
<ul>
<li>How can someone who works night shifts get a better sleep schedule [27:52]</li>
<li>What is different about training first responders versus other athletes? [31:20]</li>
<li>What are the best exercises for an emergency medical responder or other first responder? [37:15]</li>
</ul>
</li>
</ol>
Resources to topics mentioned in this episode:                                                                                     
<ul>
<li>Follow Da Rulk on <a href='https://www.instagram.com/da_rulk/'>Instagram</a></li>
<li><a href='https://www.thorne.com/take-5-daily/article/four-supplements-you-need-if-you-train-twice-a-day'>Four Supplements You Need if You Train Twice a Day</a></li>
<li><a href='https://www.thorne.com/take-5-daily/article/beta-alanine-an-emerging-cognitive-tool-for-tactical-athletes'>Beta-Alanine: An Emerging Cognitive Tool for Tactical Athletes</a></li>
<li><a href='https://www.thorne.com/take-5-daily/article/catalyte-vs-daily-electrolytes'>Catalyte® vs. Daily Electrolytes: Which is Better?</a></li>
<li><a href='https://www.thorne.com/take-5-daily/podcast/everything-you-need-to-know-about-magnesium'>Everything You Need to Know About Magnesium</a></li>
<li><a href='https://www.thorne.com/take-5-daily/article/why-is-sleep-important-and-what-you-can-do-to-improve-it'>A Good Night’s Sleep: How Magnesium and Other Nutrients Can Help</a></li>
<li><a href='https://www.thorne.com/take-5-daily/article/this-mineral-deficiency-is-more-common-than-you-might-think'>This Mineral Deficiency is More Common Than You Might Think</a></li>
<li><a href='https://www.thorne.com/take-5-daily/article/the-relationship-between-sleep-and-mental-health'>The Relationship Between Sleep and Mental Health</a></li>
<li><a href='https://www.thorne.com/take-5-daily/article/six-tips-to-improve-reaction-time-and-mental-focus'>Six Tips to Improve Reaction Time and Mental Focus</a></li>
<li><a href='https://www.thorne.com/take-5-daily/article/introducing-recoverypro-for-sleep-and-recovery-support'>Why You Should Add RecoveryPro® to Your Bedtime Routine</a></li>
<li><a href='https://www.thorne.com/take-5-daily/article/pharmagaba-protein-improves-lean-muscle-mass'>PharmaGABA Combined with Protein Improves Lean Muscle Mass*</a></li>
</ul>
Products related to this episode: <a href='https://www.thorne.com/products/set/magnesium'>Magnesium</a>, <a href='https://www.thorne.com/products/dp/daily-electrolytes-30-stick-variety-pack'>Daily Electrolytes</a>, <a href='https://www.thorne.com/products/dp/catalyte-lemon-lime'>Catalyte®</a>, <a href='https://www.thorne.com/products/dp/melaton-3-trade'>Melaton-3™</a>, <a href='https://www.thorne.com/products/dp/recoverypro-sp114'>RecoveryPro®</a>, <a href='https://www.thorne.com/products/dp/pharmagaba-100'>PharmaGABA-100</a>, <a href='https://www.thorne.com/products/dp/whey-protein-isolate-vanilla'>Whey Protein Isolate</a>, <a href='https://www.thorne.com/products/dp/amino-complex-berry'>Amino Complex</a>, <a href='https://www.thorne.com/products/dp/creatine-sf903p'>Creatine</a>, <a href='https://www.thorne.com/products/dp/ginseng-plus'>Ginseng Plus</a>, <a href='https://www.thorne.com/products/dp/theanine'>Theanine</a>
Subscribe to More Content 
Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s <a href='https://www.thorne.com/take-5-daily'>Take 5 Daily</a> online blog.

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