The Fire You Carry

Nole Lilley and Kevin Welsh
  • 4.9 (130)
  • FITNESS
  • UPDATED WEEKLY

Hosted by Nole and Kevin, two active-duty Los Angeles County Firemen with over a decade of service each, this podcast explores the fire we all carry within. Join them as they interview respected men and share lessons on how to be better husbands, fathers, and leaders. Drawing from the front lines, they tackle issues like trauma, fitness, and family life, providing universal principles for any man looking to stoke his inner fire and live with purpose. 

  1. 4D AGO

    270: The Trauma Backpack: Why "I’m Good" is a Lie with Capt. David Hoy

    Guest: Captain David Hoy (Edmonton Fire Rescue Services) How we handle the first 24 to 72 hours after a critical incident determines whether a call becomes a "memory" or a "trauma." In this episode, Nole and Kevin sit down with David Hoy, a 20-year fire captain and peer support specialist from the "Great White North" of Edmonton, Alberta. Dave breaks down the "Gold Standard" of reintegration, a program that has led to a 75% reduction in long-term mental health claims, and shares the five physiological pillars every first responder needs to regulate their nervous system after a bad shift. In This Episode, We Discuss: The Reintegration Whiteboard: How Edmonton’s "Gold Standard" program uses a specific debriefing process to identify "hotspots" before they become injuries.The Bio-Chemistry of Trauma: Why stimulants (caffeine/nicotine) and depressants (alcohol) during the 72-hour "encoding window" can permanently scar the brain’s storage of an event.The Trauma Backpack: A powerful analogy for identifying which burdens are yours to carry and which boulders need to be left at the station."Dig Your Well Before You’re Thirsty": Practical advice on interviewing clinicians while you’re healthy to ensure you have a "tactical" baseline for when things go south.Functional Disconnection vs. Reconnection: The biological necessity of shutting down emotions on a call, and the specific relational tools needed to turn them back on when you walk through your front door.Sub-Zero Firefighting: What it’s like to fight fire at -30 and how to prevent getting literally frozen to your equipment.The 5 Pillars of Post-Call Regulation: If you’ve had a "bad night," Dave recommends hitting these five marks within 72 hours to restore homeostasis: Hydration: Flushing the "lactic acid of trauma" out of your system.Nutrition: Avoiding the "sugar-crash" cycle.Exercise: Utilizing cardiovascular work to process adrenaline.Sleep: The essential phase for brain restoration and memory filing.Physical Connection: Utilizing the release of oxytocin through intimacy to reset the nervous system.

    2h 4m

  2. APR 20

    269: The Unwritten Rules of the Firehouse (feat. Taylor Morgan of Murrieta Fire)

    Becoming a "program guy" or a trusted member of a crew isn't just about your skill with a nozzle; it’s about how you handle the "game" of probation. This week, Nole and Kevin sit down with Taylor Morgan (Program Director for The Fire Up Program) to discuss the nuances of station culture that aren't taught in the academy. From the "laundry room dilemma" to handling the dreaded call to the Captain’s office, we explore how small actions build, or break, your reputation. In this episode, we cover: Ownership over BS: Why "I don’t know, sir, but I’ll find out" is the most important sentence in a new firefighter's vocabulary.The "Peanut Butter Spoon" Test: How menial station tasks are actually indicators of your reliability on a fire scene.Social Intelligence: The dangers of oversharing and why your actions should always speak louder than your resume.The "7-Foot Captain" Story: A lesson in why you should always have a tool in your hand (and which ones you shouldn't try to borrow).Mentorship & The Fire Up Program: How Taylor uses the fire service model to help men grow in leadership and character.Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our podcast! https://www.youtube.com/watch?v=Dz2RZThURTU&ab_channel=FacedownRecords Get signed up for the next trip with Hold the Line! https://www.fireupprogram.org/hold-the-line The Fire You Carry on YouTube. Sign up for a class at The Fire Up Program! https://www.fireupprogram.com/programs The Fire Up Progam video. https://www.youtube.com/watch?v=I__ErPW46Ec&t=12s&ab_channel=FireUpProgram The Fire You Carry Instagram. https://www.instagram.com/thefireyoucarry/ Donate to The Fire Up Program. https://www.fireupprogram.com/donate The Fire Up Program Instagram. https://www.instagram.com/fireup_program/ Kevin's Instagram. https://www.instagram.com/kevinpwelsh/?hl=en

    1h 6m

  3. APR 13

    268: Escaping the "Season of Blah" (And Why We’re Eating So Much Rice)

    Welcome back to The Fire You Carry! This week, Nole and Kevin sit down to tackle a feeling we all know too well: hitting a mental wall and finding yourself stuck in a "season of blah." When you're down in the valley, sprinting out isn't an option. The guys discuss how getting your momentum back is all about returning to the foundational basics. We dive into the importance of prioritizing sleep, dialing in your nutrition with Stan Efferding’s "Vertical Diet" (meat, rice, and bone broth), and learning to focus your energy only on your direct sphere of influence. Kevin and Nole also talk through the brutal reality of properly executing the Norwegian 4x4 VO2 Max protocol, the immune-boosting benefits of L-glutamine, and why putting on the "Dad Hat" and saying yes to your kids should always beat out finishing your household chores. Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our podcast! https://www.youtube.com/watch?v=Dz2RZThURTU&ab_channel=FacedownRecords Get signed up for the next trip with Hold the Line! https://www.fireupprogram.org/hold-the-line The Fire You Carry on YouTube. Sign up for a class at The Fire Up Program! https://www.fireupprogram.com/programs The Fire Up Progam video. https://www.youtube.com/watch?v=I__ErPW46Ec&t=12s&ab_channel=FireUpProgram The Fire You Carry Instagram. https://www.instagram.com/thefireyoucarry/ Donate to The Fire Up Program. https://www.fireupprogram.com/donate The Fire Up Program Instagram. https://www.instagram.com/fireup_program/ Kevin's Instagram. https://www.instagram.com/kevinpwelsh/?hl=en

    51 min

  4. APR 6

    267: The Gritty Reality of Canadian Snipers in Afghanistan

    This week, Nole sits down with Barry Nisbet, a retired Canadian Army Sniper with 15 years of service and multiple deployments to the Balkans and Afghanistan, and Mir Bahmanyar, an author, historian, and former member of the US Army's 2nd Ranger Battalion. Together with Gordon Cullen, Barry and Mir co-authored the book Send It: Canada's Snipers at War in Afghanistan. In this episode, we strip away the romanticized Hollywood myth of the lone-wolf sniper to discuss the brutal reality of sniper selection, the agonizing physical toll of stalking exercises, and the heavy weight of operating downrange. Barry shares incredible firsthand stories, including a wild reunion with a US Green Beret he met at Ranger School, the terrifying aftermath of an IED blast, and the absolute relief of having an AC-130 Gunship overhead. Mir also drops some invaluable knowledge on the harsh realities of the publishing world for anyone looking to write a book of their own. Whether you’re interested in military history, the tactical mindset, or just hearing incredible stories of brotherhood from the Global War on Terror, you won't want to miss this one. Grab a copy of the book: Send It: Canada's Snipers at War in Afghanistan by Gordon Cullen, Barry Nisbet, and Mir Bahmanyar – available on Amazon, Barnes & Noble, and Indigo. Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our podcast! https://www.youtube.com/watch?v=Dz2RZThURTU&ab_channel=FacedownRecords Get signed up for the next trip with Hold the Line! https://www.fireupprogram.org/hold-the-line The Fire You Carry on YouTube. Sign up for a class at The Fire Up Program! https://www.fireupprogram.com/programs The Fire Up Progam video. https://www.youtube.com/watch?v=I__ErPW46Ec&t=12s&ab_channel=FireUpProgram The Fire You Carry Instagram. https://www.instagram.com/thefireyoucarry/ Donate to The Fire Up Program. https://www.fireupprogram.com/donate The Fire Up Program Instagram. https://www.instagram.com/fireup_program/ Kevin's Instagram. https://www.instagram.com/kevinpwelsh/?hl=en

    1h 15m

  5. MAR 30

    266: Silence is Not Violence, But it Might be Evil

    In this solo episode, Nole reflects on a recent experience at the Hume Lake First Responders Conference that challenged his perspective on small talk and silence. From "evangelizing" about In-N-Out and CrossFit to the weight of staying quiet when a brother is heading off a cliff, Nole explores the moral responsibility of speaking up. Using the biblical imagery of the Watchman on the wall and the wisdom of Dietrich Bonhoeffer, this episode dives into why our silence can sometimes be a form of consent to things that destroy the people we care about. In This Episode, We Discuss: The "Two-Minute" Rule: How Pastor Jim Stitzinger challenges us to bring our true identity into a conversation early.Identity & Evangelism: Why we find it so easy to talk about diets, hobbies, and gear, but stay silent on the things that actually matter.The Watchman on the Wall: Understanding Ezekiel 33 and the weight of seeing danger but failing to blow the trumpet.Truth in Love: How to offer a "faithful wound" to a friend without being combative or legalistic.The Seatbelt Analogy: Why keeping someone "comfortable" while they ruin their life isn't actually loving.The Supply Shed Reveal: A brief moment of transparency regarding the "YouTube vs. Reality" podcast setup.Book Recommendation: Bonhoeffer: Pastor, Martyr, Prophet, Spy by Eric Metaxas (A must-read on standing against evil).Scripture References: Ezekiel 33:6, Ephesians 4:15, Proverbs 27:5-6. Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our podcast! https://www.youtube.com/watch?v=Dz2RZThURTU&ab_channel=FacedownRecords Get signed up for the next trip with Hold the Line! https://www.fireupprogram.org/hold-the-line The Fire You Carry on YouTube. Sign up for a class at The Fire Up Program! https://www.fireupprogram.com/programs The Fire Up Progam video. https://www.youtube.com/watch?v=I__ErPW46Ec&t=12s&ab_channel=FireUpProgram The Fire You Carry Instagram. https://www.instagram.com/thefireyoucarry/ Donate to The Fire Up Program. https://www.fireupprogram.com/donate The Fire Up Program Instagram. https://www.instagram.com/fireup_program/ Kevin's Instagram. https://www.instagram.com/kevinpwelsh/?hl=en MyZone facility code for The Fire You Carry: CALIFUS001 Get $60 off a MZ-Switch Heart Rate Monitor! https://buy.myzone.org/?lang=enUS&voucher=CALIFUS001-60

    31 min

  6. MAR 23

    265: Get Off the X: Surviving Life’s Ambushes

    In this episode, Nole and Kevin dive into the importance of environmental conditioning—both physical and mental. They discuss why training in the heat and "getting off the X" during life's toughest seasons is vital for first responders. From the restorative power of fly fishing with Hold the Line to the contagious nature of a leader’s attitude when things get tough. This conversation explores how we can better prepare ourselves for the inevitable ambushes of life. Key Takeaways Training in the Elements: Nole emphasizes that since the job happens outside, your fitness should too. Acclimatizing to heat and discomfort ensures you can perform when the stakes are high.The Contagious Leader: Whether you are at the fire station or the dinner table, your mood sets the tone. The guys discuss the "vibe" and how music, attitude, and presence affect those around us.Navigating the Ambush: Life will inevitably "ambush" you with trouble. Borrowing from military and tactical concepts, Kevin and Nole discuss the importance of having an SOP (Standard Operating Procedure) for when things go wrong, starting with moving off the "X."The Healing Power of Water: A look at the science and soul behind being near water, featuring a highlight of the Hold the Line fly fishing program for first responders.The Forge of Life: A deep dive into the "terrible truth" that growth often requires being broken and reforged, drawing parallels between blacksmithing and spiritual development. Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our podcast! https://www.youtube.com/watch?v=Dz2RZThURTU&ab_channel=FacedownRecords Get signed up for the next trip with Hold the Line! https://www.fireupprogram.org/hold-the-line The Fire You Carry on YouTube. Sign up for a class at The Fire Up Program! https://www.fireupprogram.com/programs The Fire Up Progam video. https://www.youtube.com/watch?v=I__ErPW46Ec&t=12s&ab_channel=FireUpProgram The Fire You Carry Instagram. https://www.instagram.com/thefireyoucarry/ Donate to The Fire Up Program. https://www.fireupprogram.com/donate The Fire Up Program Instagram. https://www.instagram.com/fireup_program/ Kevin's Instagram. https://www.instagram.com/kevinpwelsh/?hl=en MyZone facility code for The Fire You Carry: CALIFUS001 Get $60 off a MZ-Switch Heart Rate Monitor! https://buy.myzone.org/?lang=enUS&voucher=CALIFUS001-60

    1h 3m

  7. MAR 16

    264: Pushing Too Hard, Crashing, and Rebuilding the Mind

    What happens when a high-performance lifestyle hits a physical and mental wall? This week, Nole takes the mic for a solo session to deconstruct his recent "February crash." From a 130-hour fast and a back injury at work to the debilitating mental fog that followed, Nole shares a raw look at what happens when our "push" overrides our physiology. The conversation moves from the gut to the brain, exploring the science of neuroplasticity, the physical restructuring of our neural pathways. Nole discusses why first responders get stuck in "threat-scanning" and "grousing" loops and offers two practical tools to help you rebuild your mind, lower your cortisol, and get back to being present for your family. Key Topics: The Perfect Storm: How extreme fasting, injury, and work stress led to a month-long health crisis.The "Hallway Verses": Re-examining Philippians 4:8 and Romans 12:2 as practical manuals for mental health.Brain Hardware vs. Software: Why you need to "think better" before you can "feel better."First Responder Loops: The cost of staying in hypervigilant "threat-scan" mode once you're off the clock.The Reset Tools: A breakdown of the 5-Minute Journal and the "60-Second Verbal Gratitude Drill."Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our podcast! https://www.youtube.com/watch?v=Dz2RZThURTU&ab_channel=FacedownRecords Get signed up for the next trip with Hold the Line! https://www.fireupprogram.org/hold-the-line The Fire You Carry on YouTube. Sign up for a class at The Fire Up Program! https://www.fireupprogram.com/programs The Fire Up Progam video. https://www.youtube.com/watch?v=I__ErPW46Ec&t=12s&ab_channel=FireUpProgram The Fire You Carry Instagram. https://www.instagram.com/thefireyoucarry/ Donate to The Fire Up Program. https://www.fireupprogram.com/donate The Fire Up Program Instagram. https://www.instagram.com/fireup_program/ Kevin's Instagram. https://www.instagram.com/kevinpwelsh/?hl=en MyZone facility code for The Fire You Carry: CALIFUS001 Get $60 off a MZ-Switch Heart Rate Monitor! https://buy.myzone.org/?lang=enUS&voucher=CALIFUS001-60

    36 min

  8. MAR 9

    263: Shave Your Head & Pay Attention to How Others Perceive You.

    In this candid and impromptu conversation, Nole and Kevin dive deep into the "Imposter Syndrome" that often plagues men as they step into leadership roles, whether it’s officiating a wedding for the first time or giving advice to the next generation of firefighters. They explore the tension between staying humble (the "new guy" mindset) and acknowledging the real-world experience and wisdom they have to offer. The duo also discusses the "Parable of the Talents," the importance of "faking it until you make it" through total commitment, and why sometimes you just have to "shave your head" to signal a life-changing transformation. Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our podcast! https://www.youtube.com/watch?v=Dz2RZThURTU&ab_channel=FacedownRecords The Fire You Carry on YouTube. Tithemi - Sleeping Giant https://www.youtube.com/watch?v=RdxdnVqn08E&list=RDRdxdnVqn08E&start_radio=1 Sign up for a class at The Fire Up Program! https://www.fireupprogram.com/programs The Fire Up Progam video. https://www.youtube.com/watch?v=I__ErPW46Ec&t=12s&ab_channel=FireUpProgram The Fire You Carry Instagram. https://www.instagram.com/thefireyoucarry/ Donate to The Fire Up Program. https://www.fireupprogram.com/donate The Fire Up Program Instagram. https://www.instagram.com/fireup_program/ Kevin's Instagram. https://www.instagram.com/kevinpwelsh/?hl=en MyZone facility code for The Fire You Carry: CALIFUS001 Get $60 off a MZ-Switch Heart Rate Monitor! https://buy.myzone.org/?lang=enUS&voucher=CALIFUS001-60

    50 min
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4.9
out of 5
130 Ratings

About

Hosted by Nole and Kevin, two active-duty Los Angeles County Firemen with over a decade of service each, this podcast explores the fire we all carry within. Join them as they interview respected men and share lessons on how to be better husbands, fathers, and leaders. Drawing from the front lines, they tackle issues like trauma, fitness, and family life, providing universal principles for any man looking to stoke his inner fire and live with purpose. 

Information

  • Creator
    Nole Lilley and Kevin Welsh
  • Years Active
    2020 - 2026
  • Episodes
    277
  • Rating
    Clean
  • Copyright
    © 2026 The Fire You Carry
  • Show Website
    The Fire You Carry

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