Family, Fitness, and Fire with Firefighter Paramedic Matt Gehlbach @HypertrophyDad

Podcast Episode Blog Recap: Finding Balance, Fueling Performance, and Building Systems with Firefighter Matt Gehlbach

By Susan Lopez, Tactical Dietitian

Welcome back to the Tactical Nutrition & Performance Podcast! I'm your host, Susan Lopez, tactical dietitian and coach to high-performing men who want to thrive as they age. On today's episode, we sit down with Matt Gehlbach—a firefighter, bodybuilder, and first responder performance coach who brings real-life application to everything we talk about here: balancing chaos, fueling longevity, and building systems that last.

Meet Matt Gehlbach: Firefighter, Coach & Hypertrophy Dad

Matt is an 11-year veteran firefighter-paramedic in California, father of three, and founder of a supplement company. He's also a competitive bodybuilder and performance coach for first responders. His passion is helping others in his community live long, healthy careers through better nutrition, strength, and structure.

From Chaos to Control: The Power of Systems

What struck me about Matt is how intentional he is with his routines. As a dad, athlete, and firefighter who commutes 2+ hours a day, he credits his success to one thing: systems. From meal prepping before 48-hour shifts to syncing family schedules with gym sessions, Matt emphasizes planning, flexibility, and communication with his wife as core strategies to managing life’s chaos.

"It's controlled chaos, and you’ve got to have a plan. You have to be able to bob and weave."

Nutrition for the Field: Packing Performance

When it comes to shift work, Matt doesn’t leave nutrition to chance. He packs his own proteins and carbs and supplements fats as needed at the station. Whether prepping for a bodybuilding show or just trying to maintain, Matt says it comes down to knowing your numbers and staying flexible:

• Brings lean proteins, rice, potatoes, and fruit

• Uses Oikos triple-zero yogurt cups as easy on-the-go options

• Keeps a food scale at the station

And yes, even the guys at the station are getting on board now.

"I bought a scale for the station and now my coworkers use it too. It’s cool to see the ripple effect."

Balancing Fitness with Life and Shift Work

Matt trains on and off duty, squeezing in workouts whenever he can around calls. He prioritizes progressive overload, good form, and hard effort—not just going through the motions.

"One thing I see a lot of clients struggle with is training intensity. You’ve got to learn to dig deeper, even when it’s uncomfortable."

He also talks about embracing zone 2 cardio for longevity and performance, especially for tactical athletes. His belief? You don’t always need brutal HIIT to build capacity—you just need consistency.

The Psychology of Nutrition: Ditching All-or-Nothing Thinking

We talked about dieting fatigue, cravings, and the mental rollercoaster many of us ride when trying to “stay on track.”

Matt encourages a flexible approach:

• Use a “free meal” strategy (not a “cheat meal”) once per week

• Focus on protein first when things go off-plan

• Learn to eyeball portions so you can eventually ditch the scale

"We’re not robots. You need to be able to live your life and still stay in alignment with your goals."

Training vs Nutrition: Where Do People Struggle Most?

From Matt’s coaching lens:

• Most people under-train. They think they’re working hard—but there’s more left in the tank.

• Most people under-eat protein. They’re shocked by how full they feel when they finally get enough.

"My clients tell me all the time, 'I’m eating so much more, and I’m still losing weight.' That’s the power of whole foods and protein-forward meals."

Final Takeaways:

Matt’s story is a real-world reminder that with structure, grace, and some grit, you can absolutely juggle work, family, and fitness.

• Build systems that support your goals

• Understand your macros and food portions

• Train with intentionality and intensity

• Let go of perfection, but don’t let go of the standard

You can follow Matt @hypertrophydad on Instagram, TikTok, and YouTube.

This episode was filled with practical insight, and I know we’ll have him back again soon. In the meantime, if you found value in this episode, share it with someone in your squad who could use it. And if you haven’t yet—subscribe, leave a review, and keep training hard and eating smart.

Until next time.

— Susan