Zam’s formula for better health and performance

Zam’s formula for better health and performance

From Better Every Shift by FireRescue1

May 15, 2026 · 34 min · Episode 306

About this episode

Zam discusses the multifaceted approach to firefighter health and performance, emphasizing nutrition, fitness, recovery, and mindset.

For years, Zam was known as “the fitness guy” in the fire service, preaching workouts and functional training. But his perspective has evolved to recognize that firefighter health is rooted in the convergence of several factors — the difference-makers for career longevity: Nutrition and hydration to reduce inflammation Functional fitness, mobility and core work to improve performance and reduce injuries The power of sleep and recovery The role gratitude, mindset and positivity in changing physiology and stress response Zam also shares the challenge that changed his own health trajectory — choosing five daily habits for 50 days through the R50 Challenge — and explains how small, consistent actions can lead to moving better, feeling better and performing better on and off duty. This episode of the Better Every Shift Podcast is sponsored by TheFireStore. Learn more about getting the gear you need at prices you can afford by visiting TheFireStore. Enjoying the show? Email bettereveryshift@firerescue1.com to share your feedback.

People in this episode

Guest: Zam

Topics covered

  • firefighter health
  • nutrition
  • functional fitness
  • sleep and recovery
  • mindset
  • R50 Challenge

Keywords

  • firefighter
  • health
  • performance
  • nutrition
  • fitness
  • sleep
  • mindset
  • R50 Challenge

Sponsors

TheFireStore

Mentioned in this episode

Organizations: FireRescue1

More episodes of Better Every Shift

Explore listener stats, chart rankings, contacts and more on the Better Every Shift podcast page.