The best development we’ve made in emergency services isn’t improved radio equipment, advanced body cameras, cutting-edge tools or high-tech vehicles. The best development in the past 50 years is an industry-wide focus on first responder health and wellness. It’s true that on-the-job injuries and dangerous incidents continue to take their toll on our professions, but those numbers pale in comparison to the health issues that plague first responders. All first responders are at elevated risk for hypertension, diabetes, heart disease, obesity, sleep issues, cancer and immune system disorders.
To make matters worse, researchers have found that first responders have a shorter life expectancy than the average person in the United States. A study published in the International Journal of Emergency Mental Health and Human Resilience found that first responders have a life expectancy that is significantly shorter than other professions, with many dying within a few years of retirement. When I retired in March 2020, I was determined not to contribute to these numbers. I wanted to enjoy my retirement long into old age.
The toll of shift work
During my career, I worked a variety of different shifts. The departments I served in used a rotating patrol schedule, where all patrol officers cycled through each shift over the year. Uniformed officers and supervisors rotated from day shift, to swing shift, to night shift every few months. There were exceptions, including my years spent on day shift in the Training Division and Criminal Investigations Division, but I spent over 20 years doing shift work.
Over this time, I went from a rookie police officer weighing 198 pounds to a retiree weighing 235 pounds. I transitioned from being a competitive power lifter to a retired police officer with two bad knees, two bad shoulders and a fused lower spine. My doctor diagnosed me as pre-diabetic, and I was taking prescription medication to manage an underactive thyroid and high blood pressure. While some of these issues are due to genetics or injuries outside of work, most are a result of the shift work lifestyle.
Sitting for hours in a patrol vehicle, the weight of a loaded duty belt and body armor, restrictive uniforms and going from zero to 100% effort without a warm up take their toll over time. This is common for first responders, no matter what shift you work, but when you add in the challenges of working night shifts, it becomes a ticking time bomb.
Working nights presents a unique set of challenges. Court appearances, training and other professional obligations are scheduled during the day because it’s most convenient for command staff, judges, juries and instructors. This means that even if you sleep well during the day, your sleep gets interrupted by these events. On my days off, my sleep schedule changed again so I could spend time with friends and family who didn’t work nights. This helped me maintain my marriage and I thought I handled it well. I was wrong.
Sleep deprivation contributes to the negative medical issues I mentioned. It’s also a factor in the medical problems I was having at the end of my career: being overweight, thyroid problems, hypertension and diabetes. Short sleep cycles or overall sleep deprivation led to excessive eating and cravings for high-caloric, high-carbohydrate foods.
Think about this: How often do people bring fresh fruit and vegetables to the station for everyone? It’s mostly cookies, cake, pizza, candy and other junk food. We used to joke that if you wanted to get rid of something from home, leave it on a table for the night shift. The result was a net gain of more than 35 pounds and a reduction in muscle mass.
Lifestyle change
A year after retiring, I had dropped 10 pounds without making any changes other than keeping a regular sleep cycle, focusing on my eating habits and maintaining a workout program. No more snacking at 0300 hours or grazing the tables in the break room. No more call-outs or midday court appearances after working all night.
Then I reached a plateau. I was traveling more as a firearms instructor across the United States and Canada, which meant I was eating in restaurants more often. I wasn’t ordering healthy food. Instead, I wanted to sample the unique foods of different regions. I was also consuming more beer and whiskey after classes. My doctor told me I had to get serious about my diet and losing weight.
This was the wake-up call I needed.
The first thing I did was reduce my overall caloric intake. Instead of eating until I was full, I tried to stop eating when I was satisfied. This sounds easy, but it was the most difficult change for me to make. I like food and enjoy intense flavors. Stopping when my hunger was satisfied instead of when I was stuffed full was a major challenge and required self-discipline.
I also hate wasting food, but the amount of food served in a restaurant is more than I should eat. Moreover, I don’t like wasting food or paying too much for too little food. So, I would eat everything on the plate instead of wasting it or taking it as leftovers. Besides, leftovers don’t work as well when you’re living out of a hotel room for the week. Now, I choose smaller plates or something good as a leftover for lunch the next day.
My food choices also changed.
Now, I look for lean proteins and fresh vegetables as my primary choices. I have limited my consumption of breads, sweets and other high-carbohydrate foods. I haven’t gone Keto, nor do I plan to, but I eat more lean protein and vegetables than before.
I wouldn’t consider myself a heavy drinker, but I enjoy good beer and whiskey in the same way I enjoy good food. Beer and pizza are a match made in heaven. The intense flavors found in a good whiskey are a pleasure to be savored. The problem is ... beer and whiskey might taste great, but they are empty calories. When I traveled, having drinks with our instructors and students was a time-honored tradition. Waiting at the airport? Might as well kill some time in an airport bar. Now, my alcohol consumption is very restricted.
When it comes to workouts, I haven’t changed much. I have committed to getting 40 minutes of aerobic exercise at least five days per week. I don’t go to the gym and push heavy weights anymore due to back, shoulder and knee issues. However, I do body-weight, high-intensity interval training exercises three days per week. These have helped me maintain muscle mass and strength — even while I’ve lost weight.
The result
The result of these changes over the past seven months is that I’m down to 190 pounds. That’s 45 pounds lost since retirement and 35 pounds lost since January 2024. My knees and back feel better, and I have more energy. Most importantly, my blood pressure and blood sugar are under control.
My goal isn’t necessarily to lose more weight. My goal is to make the most of retirement. I had a good career and my family made a lot of sacrifices when I was doing shift work. Now, it’s time to enjoy a healthy retirement, enjoy my range time and cherish the time I have with my beautiful bride.
NEXT: Whether you are looking for a budget-friendly starter kit gym or a full strongman gym, this guide has you covered — detailing how to build a home gym specifically designed for first responders.
