Strength and Resiliency: A Tactical Approach to Wellness

 POST Course Summary/Learning Objectives

 September - November 2019

MCPA Training Center


POST Credits:  6

POST Course Number: 9041-0090

Instructor:  Dr. Paul Nystrom

Course Summary

Dr. Nystrom to provide a three-part series of offerings in two hour increments providing an in depth discussion of physical wellness.  The series will provide an overview of the concept of physical wellness including most common causes of death along with physical factors and challenges specifically related to law enforcement from causes such as lifestyle, stress, sleep patterns, shift work, diet and exercise.    Dr. Nystrom will provide resources, suggestions and recommendations to our members on how to live an overall healthy lifestyle, increase health and longevity, cope with the unique set of challenges to law enforcement and provide for recommendations on healthy diet and forms of exercise.  

Learning Objectives

Session #1:  September 10
: 120 mins
Recognize the truth about saturated fat and why it is NOT dangerous for your cardiovascular health

Learn about insulin resistance/metabolic disease and why it is so dangerous to your cardiovascular health

Discover why being lean does not always equal being healthy

Examine healthier alternatives than the food pyramid like LCHF, Paleo, ketogenic, time-restricted eating/intermittent fasting

Implement practical steps to better nutrition that you can start immediately

Session #2: October 8

Q&A time for session #1: 10 min

Exercise: 45 mins
Recognize the detrimental effects excessive exercise/long slow cardio has on your body

Define high intensity interval training (HIIT) and understand why it is superior to conventional exercise

Learn about CrossFit, an efficient and effective exercise program, and its foundational health philosophy 

Sleep: 45 mins

Recognize why we need to prioritize sleep

Discover what happens when we sleep

Learn why naps are actually good for you

Highlight simple ways to get better sleep including managing caffeine usage and proper sleep hygien

Community: 20 mins

Discuss why having non-LE friends/community matters

Understand how having community contributes to long-term health

Session #3: November 12th

Q&A time for session #2: 10 min

Mental Health: 20 min

Discuss the things that are proven to help maintain mental wellbeing

Learn about simple strategies that you can implement daily

Heat illness: 15 min

Examine the various types of heat illness

Demonstrate ways to prevent heat illness

Hydration: 15 min
Discover the propaganda and myths associated with hydration

Learn about hyponatremia, the dangerous side effect of over hydration

Understand why drinking more water is not the answer

Self-Care: 30 min

Determine the best questions to ask your primary care doctor at your yearly physical

Describe the usual treatments for common conditions and when you need an ER visit

Review TCCC concepts and tactical self-care/buddy aid

Family Health: 20 min

Examine what requires an ER visit for your kids

Discuss things to ask your Pediatrician at your next visit

Learn about common pediatric injuries and injury prevention

Illustrate ways to model healthy behavior for your family

Choose strategies to maintain a healthy and successful relationship with your life partner

Final Q&A time: 10 mins

Learning Method:

PowerPoint presentation with interactive Q and A with attendees.

Bio for Dr. Nystrom

Dr. Nystrom is originally from MN, went to medical school at the University of Iowa and spent four years on active duty in the U.S. Navy. One year was spent doing a Transitional Internship in Portsmouth, VA. He then completed six months of Dive Medical Officer/Undersea Medical Officer training in Groton, CT and Panama City, FL. He was stationed in San Diego, CA with Naval Special Warfare Group ONE from 2007 to 2009.

Dr. Nystrom finished his Emergency Medicine residency at Hennepin County Medical Center in 2012. He then completed a 2-year EMS Fellowship, which included the police academy at Hennepin Technical College. He now works in the Emergency Department at HCMC, as an EMS medical director, and as a part-time officer for the Plymouth Police Department. He is especially interested in wellness for public safety personnel.