New Normal Big Life: Functional Medicine and Holistic Health for Veterans, First Responders, and Caregivers

Disaster Prep Guide: 18 Scenarios You Must Be Ready For

Antoinette Berrafato, MBA - The Wellness Warrior Season 1 Episode 27

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The first 24 hours of any major emergency contain the highest concentration of life-saving decisions you will ever make , and most people are not ready for a single one of them. This solo episode walks through 18 distinct disaster scenarios across five categories: natural disasters, infrastructure failures, health emergencies, civil unrest, and rural-specific crises. Actionable response protocols for every scenario are included.

WHAT YOU'LL LEARN:
- How to prepare for natural disasters: earthquake, tornado, flood, wildfire, blizzard, and hurricane
- What infrastructure failure preparedness looks like: power grid, water system, and cyberattack
- How to respond to health and civil emergencies: pandemic, mass casualty events, and civil unrest
- Rural-specific preparedness: well failure, road washout, and propane outage scenarios

KEY TAKEAWAYS:
- Most families are 72 hours of disruption away from a genuine crisis — preparation changes that math
- The first 24 hours are the most critical window in any emergency response
- Rural and urban preparedness require fundamentally different protocols and supplies
- Scenario-specific planning is more effective than generic "bug-out bag" advice

CHAPTERS:
0:00 Introduction: Why Scenario-Specific Prep Matters
5:00 Natural Disaster Scenarios and Response Protocols
13:00 Infrastructure Failure Scenarios
20:00 Health and Mass Casualty Preparedness
25:00 Civil Unrest and Active Shooter Protocols
30:00 Rural-Specific Scenarios
33:00 Key Takeaways and Closing

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America's Disaster Crisis

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Imagine sirens piercing the night as disasters strike without mercy or the chilling silence of power grid failure . At least six distinct 100-year flood events or rarer in the case of Chicago were documented in the US in 2025 , occurring in Texas , West Virginia , Illinois , North Carolina and New Mexico , along with over 3,600 flash flood warnings issued by the National Weather Service . Disasters have ravaged America with delayed aid , leaving survivors like Delmas Williams , who said the water rose so quickly during Hurricane Helene that , in minutes , four feet of water stood in his home , prompting the family to be rescued in canoes . We've assembled a guide that details protective actions for 18 types of hazards , from active shooters to winter storms . We're helping you prepare for whatever life throws at you . This disaster-prepared this month , 2025 . Through a three-part series .

Speaker 1

So let's get started , Hi friends . Welcome to the new normal Big Life podcast . Let's get started , Hi friends . Welcome to the New Normal Big Life podcast . We bring you natural news and stories about nature that we hope will inspire you to get outside and adventure , along with the step-by-step plan to help you practice what you've learned and create your own new normal and live the biggest life you can dream . I'm your host , Antoinette Lee , the wellness warrior . So let's dive in to today's important topic . Picture the terror of sirens blaring as winds howl and water surge , or the chilling silence of the power grid failure plunging your world into darkness .

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Since 2020 , America has suffered over 115 billion dollar disasters a relentless barrage that has displaced millions and claimed countless lives , with supply chain woes and FEMA's ineffective response amplifying the agony by delaying essential aid . In North Carolina's 2024 Hurricane Helene floods , resident Andy Fife waded through chest-high waters to rescue neighbors recounting . The river rose so fast . It was like a wall of water . We lost everything in hours . It was like a wall of water . We lost everything in hours .

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Relief from FEMA often lagged , taking days or weeks as priorities focused on densely populated zones , leaving rural families fending for themselves amid contaminated water , social unrest and disease risks . Similarly , during Hurricane Katrina in 2005 , survivor Allison Good endured six feet of flood water in her home , waiting a week for federal help . We were stranded on rooftops begging for water . The delay cost lives . Rebuilding owned homes averages two years for funding , approval ballooning to six to ten years for full recovery , while low-income renters face 4 to 6 percent rent hikes , evictions and scarce housing options , pushing many into prolonged homelessness . After a disaster In Colorado's 2020 Cameron Peak fire . Emily Fisher fled flames with her family . The sky was apocalyptic when we ran six miles with nothing but our lives . Trauma lingers years later , she said . These harrowing accounts reveal a stark truth . Government aid isn't guaranteed or immediate and your insurance company may fail you .

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During my 11 years in the Army as an air assault qualified expert , field medic , infection control and disease prevention officer and other medical and dental leadership roles , I was tasked with supporting FEMA relief efforts . I also worked on a FEMA project as a technology contractor after my military service

Why FEMA Can't Be Trusted

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. My experience with FEMA taught me to never rely on this agency to save me and my family . Before we cover the next topic in this episode , I want to introduce you to the adventure sports lifestyle with what I call a micro story about an adventure that I've had . The adventure sports lifestyle and my deep connection to nature is essential to my good health . So here's the story .

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So many people think they want to live in a camper van , an RV , a tiny home or a cabin , like I do in the woods , but many never consider the skills , the tools , the logistics and the problem-solving skills you need to survive in very rural places where getting to a shopping center is a journey . There's no police department and first responders warn that it might take more than an hour to get to you in an emergency . There is one public service when you're very rural Road maintenance and you could be stranded by snow , without power during winter storms we are routinely . My advice is , if you're thinking about moving rural , you need to start developing the skills you'll need to survive in remote locations before taking the plunge . We thought we were very prepared . We previously lived on the edge of town in a small town in northern Colorado , where the dirt road met the paved road . We were super outdoorsy . We camped for weeks at a time . We were super outdoorsy . We camped for weeks at a time . We do high intensity adventure sports like whitewater kayaking , and we know that we are in remote places where survival is left up to us , because in some cases even a helicopter can't get to you . And still , there was a lot we were not ready for and had to learn on the fly when we move into our cabin two years ago . So I don't want to discourage you from taking the plunge . In fact , I hope this inspires you to cautiously enter living the adventure sports lifestyle full-time , like we do , either alone with a friend or the people you love most , but do it very carefully and prepare , prepare , prepare in advance .

Speaker 1

Now back to the show where we're talking about disaster preparedness .

Rural Living Reality Check

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Here are the issues with relying on FEMA . When I was working with FEMA as a Army specialist on my first assignment and in later years as an Army Staff Sergeant I want to give a shout out to the Staff Sergeant Mafia . You know what I mean FEMA never had adequate supplies available to support the number of people impacted . Relief support practices rely on having power and access to technology , which are non-existent or in short supply . During a disaster , More people need help than there are helpers , and FEMA often gets in the way of volunteer organizations that are more agile and efficient at providing search and rescue and disaster relief , and there's no guarantee that FEMA will provide relief in your area .

Speaker 1

So , finally , the most disturbing event I witnessed was how FEMA used military support . I thought I would provide rescue and recovery , medical and dental aid . Instead , we essentially had to give away supplies meant for our army soldiers , because we couldn't bear to watch residents suffer with no supplies available locally . We also never provided aid . Instead , we provided security . Essentially , we were tasked with keeping poor people out of wealthier neighborhoods and business districts . This occurred during every storm relief effort that I supported throughout my 11 years of service , and we all learned that Hurricane Katrina survivors and their families who were air quotes lucky enough to receive a FEMA trailer to live in after the storm , developed rare cancers because the trailers contained off-gassing of toxic chemicals .

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Knowing this would you trust your family's safety , security and health to this system ? This is why I encourage you to plan to be self-reliant . Since beginning my journey into short-term and long-term self-reliance in 2018 , I've survived three wildfires surrounding the Colorado community where we used to live , three blizzards that damaged our home and left us in the dark for a week at a time in the Midwest , and survived two flood seasons while living in a very rural community with no public services . While living in a very rural community with no public services , I'm going to teach you much of what my family and I use to keep ourselves safe during an emergency and while adventuring . The one assignment where FEMA excelled is that it's created a thorough guide detailing alerts and protective actions to act swiftly when seconds count . Building on self-reliance from books like the Amish Ways , the Prepper's Survival Bible and no Grid Survival Projects , this three-part series dives into these tactics , blending expert advice with my real-world experience other people's stories .

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To urge you to prepare now or risk everything . To urge you to prepare now or risk everything .

Understanding Emergency Alerts

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Fema's protective actions will cover 18 hazards . So here we go . Alerts will come to you as advisories . For example , which , if you get an alert that says advisory , that means it's providing you with early awareness . If you get an alert that says advisory , that means it's providing you with early awareness . If you get an alert that says watches , that means there's a possible threat . When you receive a warning , it means a threat of danger is imminent . Ignoring them can be fatal . Them can be fatal . When we have an advisory , we start preparing certain things that are perishable . Like you can only store water that we get from our well and put through a purification system into five gallon containers for a period of time before you need to dump it , which we use to water trees around our property and refill your containers . So there are certain actions you'll need to take and we'll cover this in Part 2 of Disaster Preparedness .

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Stats show that these 18 occurrences are not rare . They're increasingly common , demanding immediate response and preparedness to survive . So number one is active shooter Likelihood . This is not in order of the possibility that it will happen , just in order of the way that I listed it in my document . In fact , I think I might have done it alphabetically . So active shooter the likelihood is high in public spaces , with more than 50 incidents yearly . The concern is

Protecting Yourself: Active Shooters to Cyber Attacks

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sudden violence causing mass casualties , and what you need to do to protect yourself or the protective actions is run away if possible , hide if not possible to run , fight as a last resort . A survivor from the 2022 Buffalo shooting said I hid under a counter as shots rang out . Training saved me . There have been many incidents where a trained member of the public stopped an active shooter using their concealed firearm . Hopefully , your state allows ordinary citizens to protect themselves and others . Talk with your friends and family about what to do and practice your reaction so that it'll be second nature to you .

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In an emergency there's fight , flight , freeze or fawn . Fawn is begging for your life . Don't hurt me , Please stop . Don't hurt me , Please stop , Don't hurt me . Most people nowadays will either fawn , beg for their life or freeze in an emergency , or there needs to be another category They'll pull out their phone and start recording it . The fight or flight response is often delayed In order to prevent yourself from trying to beg someone not to harm you or to freeze and not take any action . If that doesn't come natural to you , like it does come naturally to me , then you need to train A person like me who my natural response is to fight or flight . I don't have to train as much , but I still train on what will I do in an emergency scenario .

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Number two is avalanche . It affects 30 US states . There are more than a thousand avalanche events every year and the concern is being buried alive in snow . So the actions you want to take are move sideways to where the avalanche is falling and also protect your head . Use a beacon if you're going to be in areas where avalanches occur , so that rescuers can find you quickly . And a Colorado survivor said this the snow hit like a truck . I swam to stay afloat . What he means is , as the avalanche was falling on top of him , he was making a swimming action and that kept him on top of the snow . Smart strategy , it worked for him . I would try that in an emergency .

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Number three is cyber attack . There are 2200 daily attacks . It's up 84 percent recently . The concern is infrastructure shutdown . The actions you should take would be if you have a personal cyber attack on your home computer , you want to disconnect your devices and report the incident to authorities . Disconnect your devices and report the incident to authorities . In 2021 , a colonial pipeline victim said gas shortages lasted for weeks . Chaos ensued because that company was under cyber attack .

Speaker 1

In a future article and podcast , I'll give you some recommendations to protect yourself from a cyber attack . However , keep in mind that cyber attacks on a business or government entity can also affect you . It might take essential services like power and water offline , cause digital payment systems to fail and give hackers access to your personal information . So keep your password manager locked when you're not using it . Don't click on anything if you're not sure of the source . And remember hackers are clever at pretending to be a trusted person or entity . For example , using AI , they can even mimic your child's voice asking for help or to send them money fast .

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Number four are earthquakes . 75% of the US is at risk for an earthquake and 16,000 earthquakes occur annually . Is at risk for an earthquake and 16,000 earthquakes occur annually . The concern is collapsing structures . So the actions you want to take are to drop down , cover your head and hold on and avoid doorways . So get like under a table , which , in 2024 , a California shake survivor said that's exactly what they did they got under the table and held on to their family members .

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Number five is extreme heat . Extreme heat kills 1,300 people annually and it's up by 20% . The concern is dehydration and heat stroke . So the actions you want to take are stay indoors , hydrate . You can make some natural electrolytes using lemon in eight ounces of water with a little , maybe two to three pinches of sea salt . That's a natural electrolyte that can help keep you hydrated and keep your electrolytes steady . You can also wear cool clothing . If you have electricity at the time , turn on your AC or fan . If you don't have an electric , if you don't have a way to cool down , go to the lake , the river or a cooling station . If your home is too hot , a quick dip in the water is a great way to cool off and escape the heat . In 2021 , Pacific Northwest survivors said temperatures hit 116 degrees and elderly neighbors didn't make it . So check on your friends and family .

Surviving Disasters: Floods to Pandemics

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Number six is financial emergency . It affects 40% of households . Post-disaster , the concern is economic ruin , supply chains problems . Your place of work may not be open for a while . So the actions you want to take in advance are to build an emergency fund , review your insurance and make sure you have adequate coverage . Keep one month of household expenses in cash in a bank or bank lockbox or a safe Live well below your means to ensure there's money left over each month to invest in your preparedness plans and other emergencies like an auto breakdown . A recession survivor said I lost my job overnight , but our savings kept us afloat .

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Number seven floods . 99% of counties in America are affected by floods . The concern is drowning , contamination of the water , civil unrest due to looting and violence , and so the actions you want to take are to evacuate to high ground . So turn around , don't drown . North Carolina's Bill Schiller said water destroyed my home . We waited days for help . This is why we have multiple escape routes out of our home and off our property , to include putting on a personal flotation device and pfd . We have pfds for ourselves and the dog . We keep them in the house , not in the garage . So if there's flood surrounding the home , you , when you step outside , you're wearing a personal flotation device to help you float . Even if you know how to swim , you're going to be exhausted from the process of getting to safety and it might make it difficult for you to swim , even if you're a good swimmer . So wear your PFD . There's a whole episode on New Normal Big Life that tells you how to choose the right PFD for you . We have a plan to swim out , kayak out with our dogs and supplies , or motorboat away out of the area .

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You want to coordinate with friends and family to increase your chances of survival . You help me , I'll help you . We have a friend who has a helicopter who is a helicopter pilot , for example . We have skills to offer him in return . Don't look to become someone else's burden . Have valuable skills and items to barter with in return . Don't look to become someone else's burden . Have valuable skills and items to barter with in return for teamwork .

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Number eight hurricanes 51% annual landfall chance . The concern is winds , surges , flooding , road closure , civil unrest , delayed governmental relief and more . The actions you want to take are to board up your windows , evacuate if ordered , have food , water and medicines for at least two weeks on hand . Hurricane Katrina survivor Joe Bridges said roofs ripped off . We were displaced for years . Number seven landslides 25,000 annual threats from landslides in America . The concern is your home being buried . So the actions you want to take are to stay away from slopes , evacuate if crackings heard . Carry a foldable shovel for self-rescue . A California survivor said mud buried cards . We fled just in time .

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Number 10 is pandemics . There's a two to three percent annual risk of a pandemic . The concern here is hysteria causing civil unrest and panic . Overwhelmed health systems , overwhelmed supply chains . So the actions you want to take are to naturally support your immune system . There's a whole episode on New Normal Big Life about supporting your immune system and preparing for a pandemic . You can also use essential oils to kill household germs . There's an episode available for you to tell you which essential oils will kill which types of germs , fungus , etc . I never once got COVID because I used the protocol that I provided to you to keep my immune system boosted . In fact , I have been sick with a cold flu , strep throat . I have been sick with a cold flu , strep throat , any of those kinds of things twice since 2014 . I have given you good advice in this podcast on boosting your immune system naturally . I hope you'll follow .

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Number 11 is power outages . Boy , do we see these very often in rural places . In fact , as I'm recording right now the lights are flickering , my guy mad is like , oh no , Are the lights flickering ? And I'm like , yes , they're flickering . I might be able to test out my solar generator , whole home system preparedness again if the lights go out . We have very different perspectives . I love testing our preparedness because it makes me feel warm and fuzzy when things work , because it's nothing like testing your equipment , your processes and your mental and emotional state in an emergency , because when the big one happens you'll be so chill because you've tested and tested and tested . We used to say in the army train how you fight , and we still practice that in our home when it comes to preparedness . So

Preparing for Power Outages and Wildfires

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for power outages , they average five and a half hours per year per household and the risks are rising . The concern is food spoilage , heat or cold exposure are rising . The concern is food spoilage , heat or cold exposure , not having water , power or other services . Electronic payment systems are down with no way to pay for supplies .

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Criminals and desperate people will be trying to survive and they'll be looking for opportunities to take what you have by force . During Helene , one man said that he waited in line for two hours for gasoline and while he was tightening his gas cap . Someone tried to steal his gas can . That was right next to him , and when he got home he filled up his generator , went inside and before bed , when he went outside to top off his generator , there was someone coming through the woods after his generator . So prepare yourself , folks .

Speaker 1

So the actions you want to take here are use generators , opting for silent , odorless solar generators like the one we have that are stealthy and harder to steal because they're indoors inside with you , Stock adequate food , water , batteries , candles , medication and first aid materials for a minimum of two weeks per person and per animal . A lot of people forget about food and water for their pets . That's going to be very important . We have both flame candles , but we rely more heavily on our electric candles with rechargeable batteries . So keep that in mind . For safety , especially if you have children , I would avoid flame candles , and if you have a cat . We'll cover more on this in parts two and three of this series .

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Number 12 , thunderstorms , lightning and hail oh my , 100,000 storms per year in America , people . So the concern is lightning strikes , electrocution , property damage , extended power outage . The actions you want to take are to stay indoors , away from windows , avoid standing in water , and one survivor said he'll smash the roof and lightning struck nearby . Tornadoes Number 13 . There are 1,000 tornadoes annually here in America . The concern is debris . Injuries and getting trapped in rubble are a big concern . The actions you want to take is if you have a basement , you want to go to the basement and stay away from windows , or stay away from windows in an interior room or under your stairs . An Oklahoma survivor said the house was gone in seconds . We huddled in the bathtub together .

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Number 14 , tsunamis . If you live on the coast , you are at risk for tsunamis at the rate of about five per year . So the concern is drowning , of course , and the actions are to move inland or to higher ground . Number 15 is volcanoes . There are 169 active volcanoes in the US . The concern is ash and lava . So the actions you want to take are these we purchase fire retardant blankets and fire evac masks from my affiliate , Ready Hour . These supplies offer protection from inhalation and flames for up to one hour . This gives you protection while you evacuate Wildfires number 16 .

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Millions of acres are burned annually in the US and if you experienced living in the Midwest this summer , you know how difficult it was to breathe because of Canada's wildfires . The concern is smoke and burns . So the actions you want to take is one . If you're in a wildfire , let me tell you something that happened , I think , about 100 years ago , in a place called Peshtigo . During the Peshtigo wildfire , the entire town was lost , except for the people who live near a body of water . What they were able to do is they spent the entire day and night till the next morning in an active wildfire area with flames above their head , but what they did was they stayed in the water , submerged completely underwater and only came up briefly just to get a little air . Keep that in mind . So create a defensible space by wetting down your roof , trees , grass and any brush around your property and evacuate early . Cameron Peak's wildfire survivor named Emily said they left with just the clothes on their backs and they had to run for six miles .

Speaker 1

So here's another thing to remember my adventure family , you want to be in good physical condition as best as you can . I know we're getting older , I know many of us , like me , have disabilities . I know many of us have chronic health challenges . But be as strong , strength , wise , cardiovascular , wise , mentally , so that you can survive at whatever your ability level . So , for example , things that I ensure that I can do every year is make sure that I can do at least 50 push-ups . Make sure that I can do at least one pull-up . Make sure that I can run a mile and still fight or shoot or whatever to defend myself afterwards , to defend myself afterwards . Those are pretty good ways to ensure that you have the mental , physical and cardio ability to survive almost anything .

Speaker 1

So , Cameron Peak Fire that fire was within miles of my home in Colorado . When I lived there , Ash rained down on us for months . Unfortunately , this incident caused me to develop asthma , which I later cured with natural remedies like Mullane or Mullen , but not before . Breathing problems plagued me for three years and I had to use a lot of medication just to breathe on a daily basis . That's when I purchased fire protection gear from Ready Hour . Since then I have used natural remedies to restore my lungs and I no longer need medication , but I wish I had some Ready Hour protection before the Cameron Peak fire .

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Number 17 is winter

Winter Survival and Civil Unrest

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storms . 70% of the US is affected yearly . The concern is hypothermia , isolation , lack of food , a lack of water and heat if the power goes out . So you want to insulate yourself , while indoors you can if you don't have . If you have a tent , bring it inside and set it up . Put everyone in the house , including the pets , in the tent , and your body heat will help to keep you all warm while you're in the tent . The other thing you can do if you don't have a tent is use bedding to create a tent . You want to put on your warmest clothes possible , and I know , if you live in a typically warm climate that doesn't get winter storms . Remember Texas , Florida , California you sometimes , on a rare occasion , will get a winter storm . And then we have to listen to dozens of you say oh my goodness , I wasn't prepared for this storm . I don't even have a winter coat or boots or gloves .

Speaker 1

How many people nearly died or did perish in their cars during a winter storm ? I think it was in 2021 because they didn't have any warm clothes in their vehicles and I'll say that they ran out of gas . So what I do in the winter is I have a get-home bag in my winter vehicle . So that means we put extra gasoline in Food water blankets , we have survival blankets . It's all in our get home safe bag . Winter get home safe bag . We have a different summer get home safe bag , et cetera . But these are all things that you can use if you ever get stranded in your vehicle during an emergency , and when I lived in Colorado I actually had to use that one day . At the time I was smart I put my winter get home bag inside a friend's car . When her car broke down and we were stranded and it was minus 12 degrees and we had to wait three hours for a tow truck , we were able to survive because I had my get-home-safe bag .

Speaker 1

So number 18 is civil unrest . When there's things going on in your community and it is unsafe to go outside , but you don't have food or water or the medications that you need in your home , guess what's going to happen ? You're going to have to brave those dangerous streets and go outside . But if you have at least 14 days of food , water and medications that you might need stored in your home , you don't need to go out during a civil arrest , a civil emergency , as FEMA experts emphasize , protective actions , save lives . Act on alerts immediately .

Speaker 1

You want to integrate these with additional recommendations from Part 2 and 3 of this series for unbreakable resilience . In the words of Voltaire , the danger which is least expected soonest comes to us . Don't wait to fortify today . So until next time , friends , I'm your host , Antoinette Lee , the wellness warrior . Sorry to be a Debbie Downer today , but I hope that this has prepared you to start getting prepared for natural disasters here at the New Normal Big Life podcast . I hope one day to see you on the river , in the backcountry or in the horse barn living your best life , Struggling with health problems or seeking natural health solutions . Don't miss our latest podcast episodes , exclusive blog posts and free ebooks only available to those who subscribe to our newsletter at nnblblog to unlock this bonus content and start living your best life .

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Today , World events are constantly teaching everyone some very

Ready Hour Partnership and Resources

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painful lessons . Without warning , everything we take for granted can suddenly fail . Without warning , everything we take for granted can suddenly fail , and if you're not prepared in advance , you really don't have a chance . The fact is , the modern world runs on a just-in-time supply schedule . Even the biggest grocery stores can carry only enough food for a few days worth of normal shopping . So when disaster strikes and chaos ensues at your local stores , the odds are simply against you . If you don't have emergency food and gear stockpiled in advance , you will probably suffer .

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My partner , Ready Hour is here to help you ahead of time . Ready Hour has a long history of providing calorie rich , reliable and delicious nourishment for life's unexpected situations , and critical emergency gear too . They're part of a family of companies that have served millions of people like you for decades . My family and I use Ready Hour products for camping , mountaineering and disaster preparedness for five years now . They're not just reliable , they're also your affordable option too . Long-term survival food shouldn't break the bank . That's why they have great sales and payment options for you . It's your bridge to safety and survival when things just aren't normal anymore . So make your next decision , your smartest decision . Be ready for tomorrow . Today , Trust Ready Hour . Ready to shop . Use my affiliate link in the show description .