Optimized FR

Supplement Sunday: Magnesium

Magnesium is one of the most important minerals in your body…

…and one of the most commonly under-consumed.

Research suggests a large percentage of people (50-85%) aren’t getting enough, especially with modern diets and higher stress levels.

Why it matters:

Magnesium is involved in 300+ enzymatic reactions in the body, many tied to energy production, muscle function, and nervous system regulation.

• Supports energy production
• Plays a role in muscle and nerve function
• Helps regulate the nervous system
• Involved in hundreds of biological processes

The challenge?

Most people don’t get enough through food alone.

Between diet, stress, poor sleep, and daily demands…
your body is often using more than you’re putting in.

Simple approach:

Start with food:
leafy greens, nuts, beans, whole foods

Then fill the gaps if needed with supplementation.

Not everything needs to be complicated.

Sometimes it’s just about covering the basics consistently.

Not medical advice. Just real-world application.

It starts with a voice.

Before lights.
Before sirens.
Before boots hit the ground.

Dispatchers are already handling the chaos.

National Public Safety Telecommunicators Week.
Respect to the ones behind the mic who keep everything moving.

Stress doesn’t just affect your mind.
It increases the demand on your body.

Long shifts, poor sleep, missed meals…
over time, your body is doing more with less.

Not because something is broken
but because demand is higher

That’s where your baseline matters:
Sleep
Nutrition
Hydration

Then support the gaps
Most people never think about this side of stress

Stress + micronutrients: Lopresti 2020
Magnesium: Pickering 2020
B vitamins: Kennedy 2016, Young 2019
Energy + fatigue: Tardy 2020
Zinc: Wang 2018
Vitamin C: Moritz 2020

5 hydration mistakes first responders make.

We often work:

• long shifts
• in heavy gear
• under heat and stress

Hydration isn’t just about drinking water.

It’s about maintaining fluid and electrolyte balance so your body and brain can perform.

Start simple:

Drink fluids early.
Replace electrolytes.
Stay ahead of dehydration.

🚒 🚑 🚓 🚁 🎧

Podcast #2 in the books. Give it a listen and please follow Erin Jane Coaching as well as her podcast.

Episode 54 of I Will Hold Space For Your Darkness has dropped 🖤🔥🎙️

This week, I had the pleasure of sitting down with Chad Trombley, former graphic designer turned flight paramedic, based out of Texas and founder of Optimized FR

Chad shares how he travelled down the path of becoming an EMT, after a decade in graphic design. He pursued further education, becoming a paramedic in 2005, before gaining his dream position, as a Flight Paramedic in 2014, serving on the front lines of the First Responder world for the last two decades.

He always had an interest in health and fitness, but after feeling the effects and impacts of a career in Emergency Services, including on his mental and physical health, Chad found himself invested in discovering how the right mix supplements and vitamins could not only improve, but optimize his health and wellness.

This is where “Optimized FR” was born. Chad shares with Erin the journey that ended with the creation of his very own supplement brand to support the First Responder community and his passion and drive behind providing something that can support those he serves alongside, in a real, tangible way.

Erin and Chad discuss their connection to The Thin Line Rock Station what his Core 4 Pillars of health are, how integral sleep is for us all and where people can find his multivitamin, creatine and hydration products.

We both hope you enjoy listening to this episode! This was a great, informative episode for anyone wanting to look after their health, on and off shift, in a real, evidence-backed way.

Find it wherever you get your including Apple, Spotify and YouTube

Follow Chad on the socials and check out his website: optimizedfr.com for products or

So many to choose from. I am going with Battery from Metallica when I have to dig deep. 🤘

Health isn’t a quick fix. It’s daily maintenance.

Your body constantly repairs, cleans, and adapts to stress. When nutrient intake is consistent, systems stay stable. When it isn’t, small breakdowns build into fatigue, poor recovery, inflammation, and loss of resilience.

For first responders, the demand is higher.

Sleep. Nutrition. Exercise. Mental health.

The Core 4 = biological maintenance.

Consistency builds resilience.

Real food, good sleep and exercise first, always.

But when gaps exist, smart supplementation helps maintain the system.

That’s exactly why Optimized FR was built. To support the biology that keeps you operational, resilient, and ready for the next shift.

www.optimizedfr.com

https://www.amazon.com/Fit4Duty-Multivitamin-nutrients-Servings-Supply/dp/B0CR8W3GHN

Most people think creatine is just for muscle.

But your brain uses creatine too.

New research studying trauma-exposed veterans found something interesting. Higher brain creatine was linked to better recovery from stress. Not less trauma. Better recovery.

For first responders, military, EMS, fire, and law enforcement stress exposure is part of the job. The difference is often how well the brain recovers afterward.

Creatine is not a cure.

But it may support brain energy, resilience, and stress recovery.

Strength is physical.

Resilience is neurological.

Take care of both.

Save this for later. Share it with someone who lives the job.

Educational information only. Not medical advice.

PMID: 38548194 https://pubmed.ncbi.nlm.nih.gov/38548194/

https://www.optimizedfr.com/products/code-3-creatine

Most people think creatine is just for muscle.

But your brain uses creatine too.

Recent research studying trauma-exposed veterans found something interesting... higher brain creatine was linked to better recovery from stress. Not less trauma. Better recovery.

For first responders, military, EMS, fire, and law enforcement stress exposure is part of the job. The difference is often how well the brain recovers afterward.

Creatine is not a cure.

But it may support brain energy, resilience, and stress recovery.

Strength is physical.

Resilience is neurological.

Take care of both.

Save this for later.

Share it with someone who lives the job.

Educational only. Not medical advice.

https://pubmed.ncbi.nlm.nih.gov/38548194/

https://www.optimizedfr.com/products/code-3-creatine