BIOHACKING THE

I hate sitting in rehab.

Our department SOGs cite a two bottle rule, but on incidents with more personnel available we could get sent to rehab after only one. As a company Health and Safety Officer I absolutely understand the importance of the rehab unit. But as a firefighter who doesn’t go to work to sit on the curb, I do as much as I can to maintain my body so I can be cleared and get a tool back in my hands as quickly as possible.

Of course, a regular regimen of strength training and cardiovascular exercise makes this possible, but what if you want

to go beyond that? What if you really want to have an edge on the fireground, knowing you can work longer and harder under more extreme conditions?

LET’S TALK ABOUT BIOHACKING – THE MANIPULATION OF THE BODY’S PHYSIOLOGY TO IMPROVE HEALTH AND PERFORMANCE.

While this may sound crazy, biohacking is older and more science-based than you might think. Working out, after all, is a well-

THE FIREFIGHTER BODY

By Roy Smalley, Health & Safety Officer, CPT

known form of biohacking that manipulates physiological responses to train for increased speed, strength, or muscle.

As tactical athletes, our training goals should include optimizing performance to work longer, better and more safely under conditions we’re likely to encounter on duty. Let’s look at two major areas we can biohack: heat tolerance and bottle time. cancer prevention: other evidence shows a post-exercise sauna can boost running endurance by 32 percent.

BIOHACKING FOR BETTER HEAT TOLERANCE

The human body can adapt to perform in extreme circumstances from the Antarctic to the Sahara. Coaches know this, and

often biohack athletes use clothing layers, saunas, and hot baths to control core

temperature during training. Evidence suggests this can improve heat tolerance by increasing blood volume, cellular energy production, and fatigue resistance.

According to research, a 60-minute soak

in a hot tub right after a workout yields the same cardio benefits as an hour of cycling.

And firefighter sauna use isn’t just for

Note: this type of training is for physically-

fit individuals. For deconditioned personnel, the focus should first be on improving overall fitness before adding heat acclimatization training.

When it comes to quelling heat, water is king and the importance of maintaining adequate water intake cannot be understated. Sweating causes a loss of blood plasma volume. Lose enough, and your VO2max (peak aerobic capacity) can drop by 20 percent. The next level techniques we’re

talking about in this article won’t mean a thing if you’re not staying adequately hydrated before and during work.

For shift firefighters, pre-hydrating with eight ounces of water per hour the day before you work can help you arrive for duty at full volume. The same applies for volunteer or paid-on-call firefighters who could be called up at any time.

While you should always stay hydrated, it’s especially vital when you know temperatures are higher.

Simply planning to drink water on scene can put you behind the curve: the body can lose as much as two liters of sweat in 30 minutes of work, but is able to absorb far less than that from drinking, leaving you dangerously dehydrated.

It’s important to note that, because the body stores extra water with glycogen, those who are fasting or following low-carb diets will likely have lower total water stores and, as a result, may dehydrate and become

susceptible to heat stress more quickly.

Water isn’t the only dietary consideration when biohacking for heat tolerance: some supplements may also be beneficial. Athletes given 640 mg of green tea extract 90 minutes before strenuous summer exercise showed decreased inflammation and oxidative stress and an increased VO2max. In other research, trained cyclists supplementing with creatine, glycerol, and ALA showed significantly improved tolerance and endurance when exercising in the heat.

BIOHACKING FOR BETTER BOTTLE TIME

ELO was an awesome band from the seventies but EPO is an even more

awesome hormone from the kidneys that communicates with cells. It’s important to firefighters because it accelerates production of red blood cells, enabling

you to work harder for longer, even on air, by improving your blood’s capacity to transport oxygen (VO2max), and your body’s ability to turn macronutrients into usable energy.

Cyclists seeking a competitive edge once used transfusions of their own blood to increase red cell counts, until they discovered synthetic EPO – one of the banned substances Lance Armstrong admitted to using.

But firefighters who want a similar edge don’t have to resort to doping – there are less invasive, legal biohacks that encourage production of natural EPO.

One such hack is supramaximal exercise.

In studies, athletes performing three minutes of exercise at approximately 110 percent of their VO2max (an all-out effort, appropriate for very fit, well-trained individuals) showed significant increases in serum EPO. Similarly, hypoxic training – workouts at reduced blood O2 concentrations – boosted EPO production. In research, athletes exercising at elevations where their oxygen saturation dropped below 91 percent for more than two minutes had EPO increases of up to 36 percent.

Some athletes use altitude masks to simulate elevation; however, while research shows they can improve lung strength, the masks have no discernible effect on EPO or VO2max. If you can’t get

to elevation, the next best thing is actually free: simply hold your breath.

Hypoxic altitude training can be recreated using just a pulse oximeter. (Note: this

method is for well-trained, physically fit individuals in good health, and should never be used for swimming or other water-based workouts.)

During this training, inhale and exhale

only through your nose. With a pulse oximeter in place, pinch your nose shut, hold your breath, and exercise (run, walk, jump, squat, etc.) until you feel an uncontrollable need to breathe. Continue exercising, but un-pinch and breathe only through your nose again until your breathing relaxes. Repeat this cycle for at least ten rounds. The goal is to get your blood oxygen saturations or SPO2 below 91 percent, preferably into the 80s. At least 24 seconds in that range can boost EPO by about 24 percent while just over two minutes can give you a 36 percent increase. Note: before trying this type of training, check first with your physician.

A GOOD POST-EXERCISE ROUTINE CAN BE NEARLY AS EFFECTIVE AS THE WORKOUT ITSELF.

Regular sauna use, especially after working out, can encourage significant production of EPO, boosting your red cell count and

VO2max. Half an hour at 86 degrees F was determined to be the optimal exposure (though less is still beneficial).

As an added bonus, shock proteins released during heat exposure can boost stress resilience at the cellular level, while slowing cellular aging. deficit: personnel who are fasting, dieting, or simply not refueling adequately after exercise will have reduced EPO production.

Deficiencies of iron and B vitamins (including folate) can not only lower EPO concentration, but can also contribute to fatigue, insomnia, and reduced immune response. A well-rounded diet is beneficial

for everyone, but for firefighters wanting to stay longer in Jobtown it’s crucial.

Many supplements have been extensively studied with regard to EPO stimulation. Athletes at Northwestern State University had an EPO increase of 65 percent following two weeks of daily echinacea supplements. In separate research, subjects given eight grams of echinacea daily for 28 days showed large increases in EPO concentration, and considerable improvements in both VO2max and exercise endurance.

Echinacea also has documented antibacterial and anti-inflammatory effects

on the lungs (which can help improve O2 uptake), as do other supplements including vitamin D3. One study of soccer players observed a six percent improvement in VO2max following an eight-week regimen of vitamin D supplementation.

Supplementing with quercetin (a plant flavonoid found in grapes, apples, berries and other fruits and vegetables) was actually shown to increase VO2max and exercise endurance, even without any exercise training!

Remember that biohacking is meant to enhance health. You can’t fire a cannon from a canoe – a solid foundation of good

nutrition and regular exercise is a must before trying “next level” techniques.

ROY SMALLEY IS A CERTIFIED PERSONAL TRAINER WITH MORE THAN TWELVE YEARS IN FITNESS AND EIGHT YEARS IN THE FIRE SERVICE AND IS THE CO-OWNER OF CENTER CIRCLE FITNESS IN MAYVILLE, WIS.

FIND HIM ONLINE AT ROYSMALLEY.US

Nutritionally, EPO production is dependent on protein intake (an athlete should get about 1.4 to 1.7 grams per kilogram of body weight daily). A protein deficit will suppress EPO response, as will a caloric