Train Like an Athlete with Dr. Heather Twedell

🧠 Episode Summary

In this powerful and thought-provoking episode of the First Responder Wellness Podcast LIVE, host Conrad Weaver is joined by Dr. Heather Twedell, widely known as “Dr. T,” a leading psychologist specializing in first responder mental health and wellness. Dr. T shares her deeply personal connection to the first responder community, the origin story of her organization F1RST, and how her work—spanning from local fire departments to elite athletic teams like the Dallas Cowboys—is transforming how we care for those who serve.

The conversation dives into how first responders should be treated and trained like elite athletes—physically, mentally, and emotionally—and explores Dr. T’s holistic approach to healing and preparedness, not just for responders, but for their families too.

🔑 Key Topics Covered 🧬 Personal Background & First Responder Family Culture

• Dr. T shares her family’s legacy in law enforcement and healthcare

• How her upbringing led her to pursue forensic psychology

• Why being a first responder family member is both challenging and honorable

🚓 The Birth of F1RST

• Origin story of F1RST, starting with one small fire department

• Now serving 200+ departments, including DEA and FBI

• Focus on elevating wellness even in budget-constrained departments

🏈 The Athlete Analogy

• First responders vs. elite athletes: why the comparison works

• Importance of conditioning and recovery to prevent burnout and errors

• Insight from her work with the Dallas Cowboys

🧠 Mental Health & Physiology

• Explaining the mind-body connection in stress and trauma

• Understanding chronic stress’s physiological impact

• Importance of physical movement to aid mental health

🏥 Wellness for Dispatchers

• Unique challenges dispatchers face: trauma without closure

• The importance of movement and breathwork even in sedentary roles

• How physical fitness decreases long-term health risks

🧘 Breathing Techniques

• Guided exercises with physiological sighs

• Tools for self-regulation during stress

• Teachings from neuroscientist Dr. Andrew Huberman

👨‍👩‍👧 Family Support & Education

• Training not just for responders but their spouses and children

• Nervous system synchronization within families

• Importance of proactive family workshops and resources

🐴 Equine Therapy & Nature Healing

• Dr. T’s nonprofit Our Watch offers nature-based healing with horses

• How connecting with animals in nature helps regulate emotions

• Trauma recovery, grief support, and family healing in 12-acre outdoor space

📣 Quotes to Remember

“We can’t expect them to be elite at their job without a team around them. Even the Cowboys have a team every day.” — Dr. T

“You can’t let the job train you. You have to train for the job.” — Dr. T

“If we don’t slow down, we’ll miss what’s most important—our own body, our kids, our partner, our peace.” — Dr. T

“It’s not just about training the responders—it’s about training the families, too.” — Dr. T

📚 Resources & Mentions

• F1RST (Dr. T’s Organization): https://www.f1rst.org

• Social Media:

  • Instagram: @dr.t_at_first

• Books Mentioned:

  • Spark by Dr. John Ratey

  • Love a Cop

  • Code 4 Couples

• PTSD 911 Documentary: Dr. T featured in full uncut interview in the First R