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PODCAST

The Fire You Carry

Nole Lilley and Kevin Welsh

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.

health & fitness fitness

All Episodes

62:31

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

The Fire You Carry ·

2026/03/23

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 th...

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35:33

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

The Fire You Carry ·

2026/03/16

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 di...

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49:36

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

The Fire You Carry ·

2026/03/09

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 u...

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12:22

262: The Hand You’re Dealt: Finding Purpose in the Chaos

The Fire You Carry ·

2026/03/02

It’s easy to feel overwhelmed by the "chaos and drama" of life, especially when the initial fire of the New Year begins to fade. In this solo Sunday episode, Kevin dives into an insightful teaching from Jim Ramos (Men in the Arena) to help listeners move past universal truths and discover their unique, God-given identity. Using this idea as a reference point, Kevin explores how our history, abilities, and passions aren't just random traits; they are tools meant to be used for a greater purpos...

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39:27

261: What if We Talked about the Living, the Way We...

The Fire You Carry ·

2026/02/23

In this high-energy catch-up, Nole and Kevin dive into the patriotic fever of the Winter Olympics, specifically the historic gold medal wins for both the U.S. Men’s and Women’s hockey teams against Canada. Between discussing the "grit and tenacity" of players like Jack Hughes and the bizarrely fascinating world of Scottish curling stones, the duo gets personal about their recent struggles with illness and the mental toll of the "firefighter trap"—working long overtime stretches at the station...

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24:33

260: What My 10-Year-Old Taught Me About Bravery (and...

The Fire You Carry ·

2026/02/09

What is keeping you from starting that new hobby, joining that fitness program, or trying something you might be "bad" at? In this solo episode, Nole reflects on a recent trip to the skate park with his 10-year-old son, Indy. Watching his son skate at the park with the "wrong" gear and a borrowed helmet, Nole realized how often our adult egos act as a barrier to entry for things that bring us joy. Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our podc...

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91:07

259: Burn Your Ears: Why Experience is the Best...

The Fire You Carry ·

2026/02/02

In this episode, Nole and Kevin sit down with Captain Scotty McKnight, currently serving at the "Fire Factory" (FS 16) in the heart of Los Angeles County. Scotty brings a unique perspective to the fire service, having transitioned from a professional baseball career to the front seat of a fire engine. The guys dive into the parallels between the elite environments of professional sports and the fire service, the mental game of visualization, and the weight of "failing" on the big stage. Scott...

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71:17

258: Don't Be "That Guy": Survive Your First Day on...

The Fire You Carry ·

2026/01/26

Getting hired is only the beginning. In this episode, Nole and Kevin pull back the curtain on the "paramilitary" traditions and unwritten rules that define a successful probationary year. This isn't about what’s in the manual—it's about the grit, etiquette, and mindset required to earn your place in the firehouse. From the "ninja entry" at 0600 to the humility of being the first to volunteer for a drill, we discuss how to build a reputation that lasts a career. Big thank you to My Epic ...

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57:16

257: The Devil is Doing Pushups in the Parking Lot

The Fire You Carry ·

2026/01/19

Fresh off the mountain from Class 15 of the Fire Up Program, Nole and Kevin sit down to discuss the high of the retreat and the immediate "gut punch" of returning to reality. From 13-degree wind chills and frozen towels to skin cancer surgery and emergency room visits, this episode is an honest look at what it means to stay present when the "storms" of life hit all at once. Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our podcast! https://www.youtube...

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76:17

256: The Iron Shortstop: 20 Years, One Team, No...

The Fire You Carry ·

2026/01/05

It was an absolute honor to host a true baseball legend on the show. Alan Trammell isn't just a Hall of Famer; he is a masterclass in consistency, professional loyalty, and the "blue-collar" work ethic that defines the city of Detroit. We dive deep into his 20-year career with the Tigers, his legendary double-play partnership with Lou Whitaker, and how the lessons learned on the diamond translate perfectly to the fire station Big thank you to My Epic and Facedown Records for the u...

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67:27

255: Fire Built: Heat, Cold, and Heavy Swings, with...

The Fire You Carry ·

2025/12/29

Captain Evan Halquist is back for another round, and he's here to announce a new resource that we have been anxiously awaiting here at The Fire You Carry. Fire Built is a purpose-driven set of training protocols designed for the first responder that will benefit anyone who puts them into practice. Follow the links below to learn more. When the tones don’t stop going off, how do you show up for your family the next morning? When you're exhausted from all that life throws at you, how do y...

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76:40

254: Chosen for the Crucible: Jon Engle on Loss,...

The Fire You Carry ·

2025/12/22

In this special pre-Christmas episode, Kevin sits down with Captain Jon Engle of the Colton Fire Department. Jon shares a vulnerable and powerful testimony of enduring a "season of shadows"—losing his grandfather, a fellow engineer, a childhood friend, and his brother in a short span, all while navigating a life-threatening medical crisis with his newborn son. The heart of the episode is the announcement that Jon’s nonprofit, Hold the Line Fishing, has officially merged with The Fire Up Progr...

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30:14

253: Ignoring the Mundane at Our Own Peril

The Fire You Carry ·

2025/12/15

In this solo episode, Nole dives deep into the tension between the cultural push for men to be extraordinary and the profound value of simply embracing the ordinary—or the mundane—in daily life. Inspired by a simple observation about a frantic lemur at an animal park ("He leads a simple life"), Nole explores the idea that while high-achieving goals (like a podcast, an adventure race, or a career milestone) are important, they occupy only a tiny fraction of our time. The bulk of our lives is s...

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41:49

252: You Are Groaning, and You Should Stop.

The Fire You Carry ·

2025/12/08

In this episode, Nole and Kevin tackle a seemingly small but significant habit: subconscious groaning and complaining. Inspired by a clip from Jocko Willink's camp, the hosts realize that those small sounds—like groaning when you stand up or sighing when the tones drop—are forms of negative self-talk and a passive concession to "letting the old man in." The conversation digs into how this mindset affects your performance as a first responder and your daily life, the stoic philosophy of Sisu, ...

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58:32

251: Kevin & the 4x4x48

The Fire You Carry ·

2025/12/01

In this intensely personal and inspiring episode, Kevin dives deep into his recent experience completing David Goggins' legendary 4x4x48 challenge—running 4 miles every 4 hours for 48 hours. What started as a daunting personal pursuit, fueled by years of hesitation, transformed into a profound spiritual and mental breakthrough on the historic Naval Base Coronado in San Diego. Joined by his "savage" crew, Kevin pushed past his physical limits (running 10 miles farther than he ever had before!)...

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28:48

250: Pen to Paper

The Fire You Carry ·

2025/11/24

The Analog Advantage: Why We Should All Carry a Notebook Nole flies solo this week to discuss a personal habit he started for simplicity that turned out to have powerful scientific backing: carrying a paper notebook and pen. Frustrated with missed notifications and the constant need to pull out his phone for reminders, Nole made the switch to analog note-taking for daily tasks. This episode dives deep into the science that proves this "old-fashioned" way is actually superior for learning, mem...

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22:56

249: It's Not for Those Who Need It, It's for Those...

The Fire You Carry ·

2025/11/17

Nole is missing in action (at the firehouse!), so Kevin steps up to the mic for a powerful solo episode. Fresh off the high of the Fire Up Program's Class 14, Kevin shares an immediate and personal debrief of the weekend. He discusses why it's so difficult—and so necessary—for first responders to take a "tactical pause" away from both work and family to reset and build resilience. This episode is a raw look at the power of brotherhood, the importance of servant leadership, and how to take the...

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17:54

248: Silence is Painful.

The Fire You Carry ·

2025/11/10

We live in a world of constant consumption, where every spare second is filled with music, podcasts, social media, or videos. In this solo episode, Nole explores the vital and uncomfortable practice of being alone with our thoughts. He shares insights from a Harvard professor's video on the power of "boredom" to unlock creativity, introspection, and our ability to wrestle with life's big questions. Big thank you to My Epic and Facedown Records for the use of their song "Hail" in our pod...

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60:35

247: Perception, Integrity, & Hiding the Mop.

The Fire You Carry ·

2025/11/03

What's your motivation? In the firehouse, there are a million "unwritten rules." From leaving "veto in the toilet" to making sure there's "water on the ground" after washing the rig, many tasks are done simply to prove they were done. In this episode, Nole and Kevin dive deep into this unique aspect of firehouse culture, exploring the line between maintaining perception and acting with true integrity. They discuss whether our actions are driven by a need for recognition or by a commitment to ...

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86:11

246: Pressing Forward with Randy Rozzell.

The Fire You Carry ·

2025/10/27

Randy Rozzell—22-year Navy SEAL veteran, former firefighter, and tactical combatives instructor—is back on the show! Since his last appearance on episode 219, Randy has written a powerful book called "Pressing Forward," a story of resilience that goes far beyond the battlefield. In this conversation, we dive deep into the lessons from his book and his life. Randy shares the heart behind his writing, explaining how a difficult upbringing and a demanding career forged the mindset he lives by to...

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272 results

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