EP.10 You’re Not Alone | A Closer look at PCIS

Ep. 15 Hidden Link Between Vitamin Deficiencies and the Nervous System

What if the mental health struggles many law enforcement officers experience aren’t only psychological — but physiological? In this episode of Code Forty4, Amy Cortez sits down with holistic physician Dr. Heather Heck to explore an often overlooked factor in first responder wellness: nutrition and the body’s ability to recover from chronic stress. First responders are trained to live in constant high alert. But when the nervous system never fully comes out of fight-or-flight mode, the body begins to suffer, burning through critical nutrients, disrupting sleep, and increasing inflammation. Dr. Heck explains how chronic stress can lead to: • Vitamin and nutrient deficiencies • Gut health disruption • Cortisol imbalance • Sleep problems and fatigue • Increased inflammation in the body • Difficulty processing trauma For spouses and families trying to support the first responder they love, this episode offers a new lens: supporting the body may be one of the first steps toward supporting mental health. You’ll also learn practical steps that can make a difference including common deficiencies seen in first responders and simple nutritional strategies that can help the nervous system recover. Because sometimes healing doesn’t start with a major life change. Sometimes it starts with understanding what the body needs to recover. IN THIS EPISODE: • Why chronic stress drains critical nutrients • How gut health affects mood and mental health • The role cortisol plays in stress and recovery • Why vitamin deficiencies are common in first responders • The connection between inflammation and mental health • Simple nutritional steps families can consider Resources:  Connect with Dr. Heather Heck Facebook: https://www.facebook.com/drheatherheck/ [https://www.facebook.com/drheatherheck/] Website: www.drheatherheck.com [http://www.drheatherheck.com] Podcast: https://www.youtube.com/@drheatherheck [https://www.youtube.com/@drheatherheck] Instagram: https://www.instagram.com/drheatherheck/ [https://www.instagram.com/drheatherheck/] Chapters 00:00 Introduction – The Hidden Link Between Nutrition and Mental Health 01:22 Meet Dr. Heather Heck 03:30 What Dr. Heck Sees Physically in First Responders 06:00 Why Nutrition Is Often Ignored in Mental Health Conversations 09:00 Chronic Stress and the Body’s Fight-or-Flight Response 12:10 Cortisol, Hypervigilance, and the Nervous System 16:00 The Gut: Your Second Brain 20:00 Common Nutrient Deficiencies in First Responders 23:40 Magnesium and the Body’s Stress Response 27:30 Omega-3s and Brain Health 30:20 Vitamin D and Why Many Officers Are Deficient 33:30 Alcohol, Coping, and Nutrient Depletion 38:30 Small Changes That Can Help the Body Recover 42:00 Practical Nutrition Steps for Families 45:00 Final Thoughts: Healing Starts in the Body 48:00 Prayer and Closing #LawEnforcement #FirstResponderHealth #PoliceMentalHealth #FirstResponderWellness #CodeForty4

EP.14 Why Your L.E.O. Can’t “Just Relax”| And What Actually Helps

Did you know something as simple as breathing can shift your nervous system? NOT YOUR MINDSET. NOT POSITIVE THINKING. YOUR ACTUAL NERVOUS SYSTEM. LAW ENFORCEMENT OFFICERS LIVE IN CHRONIC FIGHT-OR-FLIGHT MODE. HYPERVIGILANCE ISN’T OPTIONAL  IT’S REQUIRED FOR SURVIVAL. BUT WHAT HAPPENS WHEN THAT SYSTEM NEVER RESETS? IN THIS EPISODE OF CODE FORTY4, AMY SITS DOWN WITH CHRISTINA KARKOUTA, FOUNDER OF BREATHLAB, TO UNPACK THE SCIENCE OF FUNCTIONAL BREATHING AND WHY MOST FIRST RESPONDERS DON’T ACTUALLY KNOW HOW TO RECOVER FROM STRESS. IF YOUR SPOUSE: • IS IRRITABLE OR EMOTIONALLY DISTANT • STRUGGLES WITH SLEEP • NUMBS OUT OR SHUTS DOWN • SAYS “I’M FINE” BUT FEELS OFF THIS CONVERSATION IS FOR YOU. CHRISTINA EXPLAINS: • WHAT CHRONIC STRESS DOES TO THE BODY • WHY “JUST TAKE A DEEP BREATH” DOESN’T WORK • HOW DYSFUNCTIONAL BREATHING FEEDS ANXIETY • THE CONNECTION BETWEEN BREATHING AND HEART RATE REGULATION • HOW BREATH RETRAINS THE NERVOUS SYSTEM • A PRACTICAL BREATHING RESET YOU CAN TRY IMMEDIATELY BREATHWORK IS NOT THERAPY. IT’S NOT “WOO WOO.” IT’S PHYSIOLOGY. AND FOR OFFICERS WHO AREN’T READY FOR COUNSELING YET, THIS MAY BE A SAFE FIRST STEP. IF YOU’RE A SPOUSE LISTENING AND THINKING, “THIS SOUNDS FAMILIAR…” YOU ARE NOT IMAGINING IT. AND YOU ARE NOT ALONE. ---------------------------------------- 🔹 ABOUT CODE FORTY4 CODE FORTY4 EXISTS TO HELP LAW ENFORCEMENT FAMILIES: RECOGNIZE. RESPOND. SUPPORT. BEFORE THE LINE BREAKS. ---------------------------------------- 🔹 RESOURCES LEARN MORE ABOUT CHRISTINA & BREATHLAB:  Christina Karkouta Founder, Breathing Instructor Breath Lab | Strength in Every Exhale www.breathlabhq.com [http://www.breathlabhq.com] IG: @christinakarkouta [https://www.instagram.com/christinakarkouta] Email Christina: christina@breathlabhq.com [christina@breathlabhq.com] BONUS: 7 Day Free Trial - https://www.breathlabhq.com/ [https://www.breathlabhq.com/] Scroll down and look for "Stop the Scroll and Breath" section IF YOU OR SOMEONE YOU LOVE IS IN CRISIS, PLEASE CALL OR TEXT 988 (U.S.) FOR IMMEDIATE SUPPORT. Chapters: 00:00 – WHY BREATHING MATTERS FOR LAW ENFORCEMENT FAMILIES 01:13 – CHRISTINA’S STORY: FROM ANXIETY TO BREATHLAB 06:18 – WHAT CHRONIC HYPERVIGILANCE DOES TO THE BODY 10:00 – THE NERVOUS SYSTEM EXPLAINED (IN REAL LIFE TERMS) 15:00 – “JUST TAKE A DEEP BREATH” – WHY THAT ADVICE FAILS 18:30 – THE SCIENCE: DIAPHRAGM, HEART RATE & STRESS RESPONSE 22:00 – Rewiring the Stress Loop 24:45 – Guided Breathing Exercise (Follow Along) 35:30 – ALIGN, RESET AND TRANSFORM: A BREATHING METHODOLOGY 38:30 – FINAL ENCOURAGEMENT FOR SPOUSES

EP.12 What Suicide Teaches Us About Prevention

Today’s episode is not about headlines,  It’s not about statistics. It’s about the quiet moments at home. The subtle shifts. The silence we feel but can’t quite name. In this deeply vulnerable conversation, I sit down with Anna Ulinski, a law enforcement spouse who lost her husband, Ohio State Highway Patrol Sergeant Jared Ulinski, to suicide nearly five years ago. Anna is not a clinician. She is not an expert. She is a wife. A mother. A widow. And she is choosing to speak so that other families might not have to learn this the hard way IN THIS EPISODE WE DISCUSS: * The subtle behavioral shifts that are easy to dismiss * Silence and emotional withdrawal at home * Drinking patterns that slowly increase * Guilt carried by suicide widows * Why “He would never do that” can become a dangerous assumption * How stigma keeps officers silent * How spouses can speak up without shame * What prevention actually looks like in real life * At Code Forty4, we believe prevention begins at home. Recognize. Respond. Support……. Before the line breaks. If you are listening and thinking, “This feels familiar…” You are not overreacting, you are not imagining things, And you are not alone! If you or someone you love is struggling, help is available through the 988 Suicide & Crisis Lifeline or local first responder wellness resources. Chapters 00:00 – A Difficult but Necessary Conversation 03:00 – Meet Anna: Life Before Everything Changed 07:00 – “It’s Just Part of the Job” 11:00 – The Drinking Shift 12:43 – The Silence at Home 20:11 – The Comment by the Pool 22:30 – The Day Everything Changed 24:40 – Suicide Is Not Weakness 30:05 – Speaking Up Without Betrayal 38:55 – If You’re Listening and It Feels Familiar #suicideawareness #lawenforcementfamilies #breakthestigma #mentalhealthmatters #codeforty4podcast

EP.11 A Bridge Between Health and Home

In this episode, Amy Cortez interviews Mick Yinger, a retired police officer and co-founder of First Responders Bridge, a nonprofit organization dedicated to supporting the mental health of first responders and their families. Mick shares his personal journey, the motivation behind starting the organization, and the structure of their retreats designed to provide a safe space for healing and connection. The conversation emphasizes the importance of community, the role of spouses, and the ongoing support available through the Healing Bridge program. Real stories of transformation highlight the impact of these initiatives, while addressing the stigma surrounding mental health in the first responder community. Takeaways * The organization focuses on mental health support for first responders and their families. * Spouses play a crucial role in the healing process of first responders. * The retreats aim to create a safe and confidential environment for attendees. * 85% of first responders experience mental health issues, highlighting the need for support. * The Healing Bridge program offers six free counseling sessions post-retreat. * Community and connection are vital for healing in the first responder community. * Stigma around mental health can prevent individuals from seeking help. * Real stories of transformation demonstrate the effectiveness of the retreats. * The organization is committed to providing resources without financial barriers. View Agenda and Register for First Responders Bridge: https://firstrespondersbridge.org/ [https://firstrespondersbridge.org/] Contact Mick: https://firstrespondersbridge.org/contact/ [https://firstrespondersbridge.org/contact/] Chapters 00:00 Introduction to First Responders Bridge 04:38 Mick's Personal Journey and Motivation 06:50 Understanding Mental Health in First Responders 09:11 The Role of Spouses and Significant Others 11:38 Structure and Goals of the Retreats 14:06 The Environment and Experience at the Retreats 16:41 Addressing Stigma and Awareness 19:34 Cost and Accessibility of the Program 25:05 The Importance of Confidentiality in Support 28:36 Creating a Safe Space for First Responders 30:55 Introducing Healing Bridge: Ongoing Support 33:47 Real Stories of Transformation

EP.10 You’re Not Alone | A Closer look at PCIS

In this episode of Code Forty4, Amy Cortez sits down with Steve Click, a retired Ohio State Highway Patrol officer and a current leader in First Responder Mental Health and Wellness with the Ohio Department of Public Safety. Steve brings a rare perspective  blending decades of lived experience in uniform with his work supporting law enforcement officers, dispatchers, and their families across the country. A major focus of this conversation is Post-Critical Incident Seminars (PCIS) — a resource Steve has helped bring to officers and families across multiple states. PCIS is not just for officers who have experienced one major incident. These seminars are designed to help first responders and their support systems understand cumulative trauma — the “ducks” that pile up quietly over time. In this episode, Steve explains: * Why PCIS is preventive, not just a last resort * Why spouses and family members are encouraged to attend alongside their officer * How sitting in a room with others who “get it” breaks isolation and stigma * Why many families leave PCIS with language and understanding they never had before * How these seminars often become a turning point for marriages, families, and careers PCIS programs currently exist in multiple states, and many are offered at no cost to first responders and their families. Amy shares below the states and agencies with currently PCIS resources so listeners can explore what may be available in their area. Seeking out resources like PCIS is not a betrayal of your loved one — it’s an act of protection. PCIS Resources by State: * Arkansas (ARLEAP) * California (CALLEAP) * Florida (FDLE) * Georgia (OPSS) * Kentucky (KYPCIS) * Louisiana (LA-PCIS) * Missouri (MSHP) * New York (NYLEAP) * North Carolina (NCLEAP) * Ohio (Ohio Assist) * Oklahoma (Warrior's Rest Foundation) * South Carolina (SCLEAP) * Texas (LEMIT) * Virginia (VALEAP) * Wyoming (WY HP)  Connect with Guest: Steve Click Email: stclick@dps.ohio.gov [stclick@dps.ohio.gov] Web Site:  https://publicsafety.ohio.gov/what-we-do/our-programs/office-of-first-responder-wellness [https://publicsafety.ohio.gov/what-we-do/our-programs/office-of-first-responder-wellness] 00:00 Introduction to First Responder Mental Wellness 02:10 The Accumulation of Trauma in First Responders 04:40 Cultural Shifts in Mental Health Awareness 06:33 The Importance of Communication in Relationships 07:48 Normalizing Conversations About Mental Health 11:35 Training and Resources for Mental Health 13:29 Addressing Stigma in the First Responder Community 16:06 Breaking the Stigma of Mental Health 17:43 The Reluctance to Seek Help 20:19 Ohio Assist and Support Programs 25:54 The Importance of Shared Experiences 31:56 Building Understanding in Relationships 35:11 Support for All Stages of Life 36:20 Building a Foundation for Relationships 38:04 Identifying Bad Days vs. Accumulating Trauma 41:10 The Meaning Behind 'I'm Fine' 42:25 Understanding Each Other's Struggles 43:08 Finding Local Support Resources 44:08 Key Takeaways for Families and Spouses