Beyond the Call: Fueling Your Body with the Right Fats

As a first responder, you know that readiness is everything. We check our rigs, inspect our gear, and train so we’re never caught off guard. But when it comes to the fuel we put in our bodies, many of us are running on "low-grade" without even realizing it.

Lately, I’ve been getting a lot of questions about cooking oils. With all the noise out there, it can feel like trying to find the right tool in a dark, smoke-filled room. Let’s break it down firehouse-style.

Why Your Oil Matters

Not all oils are created equal. Some promote chronic inflammation, which is the last thing we need when our jobs already expose us to high levels of cortisol and physical stress. Inflammation messes with your energy, slows down your recovery after a tough shift, and can even impact your mood and cognition.

The "Go-To" Performance Oils

These are your reliable, high-quality equipment. They are anti-inflammatory and help support hormone balance.

Extra-virgin olive oil: Best for dressings or low-heat cooking. To select the best olive oil, look for "Extra Virgin" on the label and ensure it’s stored in a dark glass bottle or tin to protect it from light, which can turn the oil rancid. Check for a harvest date within the last 12–18 months to guarantee you're getting the highest level of anti-inflammatory antioxidants for peak performance.

Avocado oil: Your best friend for high-heat searing or roasting due to its high smoke point. When selecting avocado oil, prioritize "100% Pure" and "unrefined" or "cold-pressed" versions to ensure you’re getting the highest concentration of healthy fats and vitamin E. Just like your olive oil, look for a bottle made of dark glass to protect the oil from light and heat, ensuring it stays stable and effective for your high-heat cooking.

Healthy Fats from Food: Fuel up with nuts, seeds, and fatty fish like salmon for a natural boost. When selecting whole foods for healthy fats, prioritize wild-caught fatty fish like salmon and raw, unsalted nuts or seeds to ensure you’re getting clean, performance-boosting fuel without hidden inflammatory additives. Always check the ingredients on nut butters and snacks to confirm they are free from "hydrogenated" oils or added sugars, which can trigger the exact cortisol and inflammation spikes we are trying to avoid.

The "Red Flag" Oils

These are common in processed foods and most restaurants. They are high in Omega-6s, which, when out of balance with Omega-3s, can sabotage your health by driving up inflammation.

Vegetable, Soybean, Corn, and Canola oils. These highly processed seed oils are problematic because they are rich in Omega-6 fatty acids, which, when consumed in excess, promote chronic inflammation and can dysregulate your hormonal response to stress. Furthermore, the high-heat chemical refining process used to extract these oils can leave behind toxic residues and oxidized fats that sabotage your cellular recovery and long-term heart health.
Margarine and Trans Fats: These are known to clog arteries and block blood flow, which is bad for overall performance and recovery.

Simple Upgrades

Small changes build the resilience we need to stay sharp on and off the job:

Swap to Avocado Oil: Use it for all your high-heat cooking at the station.
Add Omega-3s: Sprinkle flax or chia seeds on your oatmeal or salads to help balance those inflammatory Omega-6s.
Smart Snacking: Reach for a handful of almonds or walnuts instead of processed snacks. Almonds even contain magnesium, which can help lower cortisol levels.