Rescue RD - Megan Lautz

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Baltimore, MD
Rescue RD - Megan Lautz

Realistic dietitian for first responders
Healthy-ish meals for when you don't have time or energy I believe in a “boots on the ground” approach to wellness.

I am a civilian Registered Dietitian and Personal Trainer on a mission to help first responders optimize performance, recover faster, and enjoy long, healthy retirements. My background in wellness and graphic design has allowed me to lead engaging health campaigns for first responders. First responders face unique challenges when it comes to health. These challenges have inspired me to create targ

eted, realistic solutions throughout the lifecycle of a first responder's career. I thrive on translating complicated health information into manageable lifestyle changes that fit into an unpredictable shift. My interest in a first responder's lifestyle has contributed to my success with CPAT participants, recruits, incumbents, and leadership. My health coaching participants have lost an average of 14 pounds, up to 8% body fat, and up to a 30-point reduction in cholesterol. I have created a recruit nutrition curriculum that has effectively eliminated rhabdomyolysis and hydration-related injury in the past five recruit classes. I have trained for and passed CPAT, and am always up for a ride-along or a fitness challenge. I can often be found at a station or academy teaching nutrition, fitness, mobility, or just hanging out to learn more about firefighters.

I am currently working full-time with Fairfax County Fire and Rescue in Virginia. I provide freelance counseling, presentations, and am always interested in a challenge. Reach out to meganlautz@gmail.com to connect!

08/30/2025

I am THRILLED to announce that my friends and were accepted to speak at FDIC in 2026!

🔥 Firefighter Strong: Fuel, Sleep, and Train for the Long Haul will:
▪️Identify common barriers to healthy eating, quality sleep, and job-specific fitness in the fire service
▪️Apply realistic fueling strategies that support energy, performance, and recovery
▪️Understand how sleep deprivation affects health and tactics to improve sleep on and off shift
▪️Learn movement, mobility, and training strategies that reduce injury risk and improve longevity

Hope to see you at FDIC International in April 😃

08/28/2025

Sweet Chili Salmon

Salmon is a fantastic source of omega 3’s. It is also one of the few sources of astaxanthin, a powerful antioxidant that is responsible for the pink hue of salmon, lobster, shrimp, crab, and more. Astaxanthin acts as a free radical scavenger, reducing oxidative stress caused by firefighting (pollution, stress, sleep deprivation, etc.)

Check out the recipe:
https://pbgfrwellness.com/sweet-chili-salmon/

08/26/2025

Prevent hanger by having these snacks in a bag on the unit you're assigned to. ⁠⁠⁠These snacks are designed to fuel you after a fire or even back-to-back calls. Ideally, a canteen would provide these for you! But realistically, canteens don't make it to every call.

⁠⁠⁠The goal after an active call is to replace:⁠ ⁠ ⁠
▪️ Protein (>20g) ⁠ ⁠ ⁠
▪️ Carbs (>50g)⁠ ⁠ ⁠
▪️ Fluid (16-24 oz per pound lost)⁠⁠⁠⁠

The intention is to recover fully in case of another alarm. Fluid and electrolytes are important to rehydrate and prevent the "hangover that can come from a hot, intense call. Carbs are high to help replace muscle glycogen and help with muscle recovery when paired with protein. ⁠⁠⁠⁠

These numbers are based on a high-intensity call lasting longer than an hour. However, all of these snacks are great to have on hand in case meals are delayed due to calls or drills. ⁠⁠ ⁠⁠⁠

🔻Comment below - what are your favorite snacks to pack on duty?

08/24/2025

Ever notice starting the shift off with idealistic health goals, only for them to tank in the evening?

Eating perfectly tends to go out the window when you're tired or stressed 😬

If that's the case for you, why not plan a sweet or treat later in the shift? Granted, that means walking away from the cookies on the counter during the day.

The goal is to *try* and stick to one or two sweets per shift saved for when you know your willpower is the lowest. This can be easier to stick to than trying to be perfect all day and then binging at the first sign of stress.

It's okay to incorporate some sweets into your diet. In fact, doing so makes it easier for you to stay consistent long-term.

Want a FREE recipe book tailored to firefighters? Click the link below 🔥
https://rescuerd.myflodesk.com/recipebook

08/23/2025

Korean BBQ Tacos

These sweet, spicy, and tangy tacos bring bold flavor with firefighter-friendly simplicity. Marinated in a mix of sesame oil, garlic, soy sauce, lime juice, brown sugar, and gochujang (or sriracha if you’re in a pinch), the meat gets that irresistible Korean BBQ flavor. Perfect for a quick shift dinner that feels anything but boring.

Get the recipe:
https://pbgfrwellness.com/korean-bbq-tacos/

08/20/2025

As a dietitian who works with first responders, I get asked about supplements constantly. Firefighters want to know: do they really need supplements, or can they get everything from food?

The short answer: food should come first.

That is, if long-term results are what you want, not an expensive band-aid

But let’s be real, on shift, it’s not always easy to hit every nutrition target with meals alone. That’s where supplements can help, but only if you know which ones are worth forking over part of your overtime check.

Read the full article:
https://pbgfrwellness.com/supplements-for-firefighters-helpful-boost-or-expensive-hype/

08/17/2025

3 hours?! No wonder caffeine is overused in fire!⁠
⁠
It can be really hard to get 7-9 hours of sleep in a 24-hour period, especially when the lady in the ceiling calls. The good news is, naps count toward the 7-9 hour goal!⁠
⁠
20 minutes naps are a quick reset and are best around mid-day (ex. 1-3 pm). Naps around this time keep you in the light phase of non-REM sleep, making it easier to wake up and still get all the benefits of a longer nap.⁠
⁠
Adding a bit of caffeine (ex 12 oz coffee) right before a 20-minute nap will give you an extra boost of alertness, however, this is not recommended for sleep periods longer than 20 minutes. ⁠
⁠
Longer periods of sleep are best planned in 90-minute increments (ex. 1.5, 3, 4.5, 6 hr periods). This allows your body to complete a full sleep cycle and can help boost memory while reducing grogginess when you wake back up.⁠
⁠
Aim for a minimum of 3-4.5 hours of uninterrupted sleep per day, as the most restorative sleep occurs in the first 2-3 sleep cycles. 7-9 hours of sleep per day is ideal and doing your best to hit that number counts.⁠

Want a FREE recipe book tailored to firefighters? Comment RECIPE, and I will DM you a link to the recipe book 🔥

08/10/2025

Need ideas that don't cost an arm and a leg for station dinners?
⁠
Save time and money with the FREE Firehouse Fresh Recipe book!⁠
⁠
Recipes are tailored to common station standards:⁠
▪️ $5-6 a head⁠
▪️ Ingredient lists for shifts of 6, 10, and 14⁠
▪️ Half a pound of protein per person⁠
▪️ Higher fiber with extra veggies⁠
▪️ Portions designed with leftovers in mind⁠
⁠
Want a FREE recipe book tailored to firefighters? Click the link below🔥
https://rescuerd.myflodesk.com/recipebook

02/16/2025

Trying to get shredded? Guzzle some apple cider vinegar, and the fat will melt off!

Just kidding 😁

One of the popular concoctions recommended for fat loss is a mix of apple cider vinegar (ACV), cayenne, and lemon. If included in a recipe (ex., salad dressing), that's fine. But to take shots of it in the morning to burn fat? It's probably not as effective as you think.

ACV MAY help with MILD weight loss. To the tune of 2-5 lb over 3 months with weight gained back after stopping ACV (serving was 1-2 Tbsp). Which is something, but it's nowhere near what the internet claims.

ACV MAY help with appetite suppression with a mild calorie restriction (-250 cal/day). Again, it's something. I'd argue that focusing on increasing dietary fiber would be more beneficial.

Vinegar has some side effects, including eroding tooth enamel. Pure apple cider vinegar can injure your esophagus, so diluting it if you choose to use it is key. This includes liquid and tablet forms. Keep the total intake of vinegar to under 6 tablespoons per day.

Bottom Line:
▪️Include 1-2 tablespoons of ACV in your recipes, but don't expect it to melt off body fat

This is just one of many supplement strategies taught in my Fueling Fire Workshops 🔥Comment "FIRE" to learn more about the workshops and save your department $1,300! 🔥

02/13/2025

🔥Pomegranate Vinaigrette🔥

This pomegranate vinaigrette is a vibrant and tangy dressing that brings a burst of flavor to salads, roasted vegetables, and even grilled meats. Made with fresh pomegranate juice, olive oil, and a touch of honey or maple syrup for sweetness, this vinaigrette strikes a perfect balance between tart and sweet.

Check out the recipe and SAVE this post:
https://pbgfrwellness.com/pomegranate-vinaigrette/

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Baltimore, MD
21090

Website

https://www.rescuerd.com/

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