Give us a slice of your pre-shift routine.
I’ll admit it, I’m a little “extra” with my pre-shift biohacking routine. Before I walk into the firehouse, I center myself with breathwork, meditation, and red light therapy. I scan my body for tension or fatigue so I know what needs support. On the drive in, I sip my coffee and run through a quick gratitude practice. These simple but powerful habits help me show up as my best self, even when I’m running on low sleep or coming off a tough stretch.
Beyond the physical demands common to all firefighters, what specific challenge or opportunities have you encountered as a woman in this profession, and how have you navigated them?
I expected the physical demands, but what surprised me was how differently sleep deprivation and hormonal imbalances hit us as women. It’s not something that gets talked about enough. That challenge led me down a path of deep research into recovery strategies that actually work for women in high-stress shift work, and it’s turned into one of my greatest opportunities. It gave me the chance to not just survive this job, but to help other women thrive in it, too, by hosting “Biohacked FireGals” retreats.
How do you approach and maintain your physical and mental readiness for the job, and what unique strategies or resource do you utilize that might resonate specifically with other women in demanding careers?
Sleep is everything. Women actually require more sleep due to our 30-day hormonal cycles, and when we don’t get quality rest, it affects everything from performance to emotional regulation. But it’s not just about more hours; it’s about better sleep. That’s why I created Tactical Sleep Rescue – to empower firefighters with real, science-backed tools to make their sleep more efficient on and off shift. These strategies changed my life, and now I get to share them with others navigating this same demanding lifestyle with retreats and an online coaching program.
What does 'sisterhood' or 'allyship' mean to you within the fire service, and how has the support of other women, or male allies, impacted your career and overall experience?
Sisterhood in the fire service is sacred and desperately needed. It’s texting someone after a rough call and not needing to explain why it hit you hard. It’s venting about the challenges of inequality or bias. It’s the shared experiences that make up only 9 percent of the fire service.
Allyship is just as vital. It’s the guy who speaks up when someone makes a sideways comment. It’s leadership asking, “How can we do better?” I wouldn’t still be here without the support of both women and male allies who saw me – and stood beside me.
Could you share a pivotal moment or experience in your career where you felt particularly proud or challenged, and how that moment shaped you as a firefighter and as a leader (formally or informally) within your department?
About a year and a half in, I hit a wall – physically, emotionally, and relationally. I was depleted. I loved the job, but I didn’t love how it was showing up in my life. That’s when I dove headfirst into sleep science and recovery practices. It changed everything. I joined our department’s safety committee and helped launch a sleep debt subcommittee. That led to the development of a slow-down program where firefighters can rotate to slower stations for a recovery break. It’s been life-changing for many of us, and it all started from hitting my personal rock bottom. That’s been so humbling – experiencing when a mess in your life becomes a message to support others. I’m so grateful for the meaning we get in this job, from the opportunity to serve the community, yes, but also the chances we have to support one another.