Gut Health Strategies For First Responders (with guest Police Chief Michael Assad Jr.)

What happens when the stress of being a first responder doesn’t just stay in your head but starts showing up in your gut?

Today, we’re joined by Police Chief Michael Assad Jr. of the Rochester, Massachusetts Police Department for an honest conversation about the often-overlooked connection between first responder stress, gut health, IBS, and nutrition.

From high-pressure calls and long shifts to those unexpected “code brown” moments, chronic stress can take a serious toll on the digestive system. We’ll talk about recognizing those warning signs, why gut health deserves more attention in the first responder community, and how nutrition, stress management and everyday habits can play a role in feeling better and performing at your best.

This is a conversation about stress, resilience, and taking care of the part of your body that may be trying to tell you it’s time to slow down and pay attention.

We share practical ways to build a culture where officers can recover from adrenaline, fuel better on shift, and get support without stigma. 
• why shift work and disrupted routines can trigger IBS symptoms 
• the “SHIT” acronym: shift work, high octane habits, irregular nutrition, tactical stress 
• how energy drinks, dehydration, and gas station food can backfire fast 
• simple leadership moves that normalize wellness and real help seeking 
• fitness incentives, workout on duty, and building a wellness room 
• on scene tools like box breathing and diaphragmatic breathing 
• gentle diet cleanup basics: adjusting caffeine, alcohol, hydration, and fiber, per tolerance
• nicotine pouches and stress habits that can worsen gut symptoms 
• when to see a doctor and what red flags to watch for 
• why a clear diagnosis can lower stress and improve symptoms 

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This podcast was sponsored by Ardelyx.

Sorry for Kate’s raspy voice, she’s just getting over a cold! And a big thank-you to Megan for holding down the fort. ❤️

References:

Hartley TA, Violanti JM, Mnatsakanova A, Andrew ME, Burchfiel CM. Military experience and levels of stress and coping in police officers. Int J Emerg Ment Health. 2013;15(4):229-39. PMID: 24707586; PMCID: PMC4734366.

Shin A, Xu H, Imperiale TF. The Prevalence, Humanistic Burden, and Health Care Impact of Irritable Bowel Syndrome Among United States Veterans. Clin Gastroenterol Hepatol. 2023 Apr;21(4):1061-1069.e1. doi: 10.1016/j.cgh.2022.08.005. Epub 2022 Aug 11. PMID: 35964894; PMCID: PMC9918609.

Demo of diaphragmatic breathing.

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.  

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment.  Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.