Firefighter Nation Podcast

Preparing for the CPAT? What you eat and drink before the test can have a major impact on how you perform.

In this episode of Fueling Fire, Megan Lautz breaks down the basics of CPAT nutrition and explains how to fuel your body during training and on test day. She covers why carbohydrates are your primary source of fuel, how to approach hydration without overdoing it, what to eat before the CPAT, and why you do not need to load up on protein right before you test.

Whether you are in the thick of training for your first CPAT or getting ready for test day, these practical nutrition strategies can help you show up fueled, hydrated, and ready to perform.

In this episode:
• How carbohydrates fuel CPAT performance
• What to eat before the CPAT
• Hydration strategies for training and test day
• When to eat before the test
• Why protein is not the priority immediately before the CPAT
• Common nutrition mistakes to avoid
• How to prepare your body for a physically demanding test

Get the free recipe book from Megan Lautz at Rescue RD:
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Firefighter Nation brings practical information, stories, and resources for firefighters, with a focus on the realities of the job, including fitness, health, wellness, leadership, and life in the fire service.

What happens when losing a parent to occupational cancer changes the way you lead a fire department?

In Episode 67 of APS Radio, host Jim Burneka sits down with Chief J.T. Wallace of Benton (LA) Fire District No. 4. After following his father into the fire service, Wallace eventually became chief. His father's death from occupational cancer, and the experience of walking just two feet behind his casket, changed the way he thought about protecting the firefighters he leads.

Today, Wallace makes firefighter health, cancer prevention, fitness, and behavioral health central to his department's culture. Benton Fire District No. 4 offers fitness incentives, annual physicals for active and retired members, cancer prevention initiatives, and behavioral health support that includes a clinician, chaplain, and peer support.

Wallace also discusses the department's continued growth, plans for expansion, firefighter compensation, and the move toward a 24/72 schedule.

This is a conversation about what happens when firefighter health and wellness become part of the job, not an afterthought.

In this episode:
• Chief J.T. Wallace's path into the fire service
• Losing his father to occupational cancer
• Building a stronger culture around cancer prevention
• Fitness incentives for firefighters
• Annual physicals for active and retired members
• Behavioral health and peer support
• Leadership lessons from personal loss
• Growing and changing a fire department
• The future of Benton Fire District No. 4

Riley McGilloway is a third-generation firefighter from Acton, Ontario, an instructor with Southwest Fire Academy, and president of True North FOOLS. In this episode, Riley talks with Scott Hewlett about the mindset, discipline, and work ethic required to build a career in the fire service.

Riley shares how his family and community shaped his approach to the job, the challenges he faced while working toward a career in firefighting, and why he believes you have to earn your place every day. 

He also discusses his passion for hands-on training, including forcible entry and heavy rescue, the importance of morning truck checks, and the responsibility that comes with caring deeply about the craft.

The conversation also explores the work of True North FOOLS, building fire service culture, creating meaningful training opportunities, and helping firefighters stay connected to the traditions and brotherhood that make the job unique.

For Riley, there is no point where you have “arrived.” There is always more to learn, more work to do, and more ways to make the people around you better.

Firefighters rely on acronyms, mnemonics, and tactical shorthand, but when does all that jargon create more mental noise than clarity? On this episode of The Quick Knock, hosts Stephanie White and Chris Scott take a hard look at fireground communication, training, and the tendency to overcomplicate what needs to happen under pressure.

The conversation also tackles ego in the fire service, from social media metrics to FDIC class selection and the pressure to build a bigger audience. Steph and Chris discuss why meaningful impact is not always measured in followers, views, or crowd size, and why smaller, engaged audiences can sometimes matter more.

They also get into the value of training for the unusual, including real world rescue scenarios involving skydivers trapped in trees and improvised rope systems. The takeaway is simple: Train on the fundamentals, communicate clearly, and prepare for the calls you do not expect.

In this episode:
• Fireground communication and tactical mnemonics
• The problem with acronym overload
• Training for clarity under pressure
• Ego and social media in the fire service
• Measuring impact beyond followers and views
• Preparing for low-frequency, high-consequence rescues
• Unusual rescue scenarios and improvised rope systems

The Quick Knock is produced by Firefighter Nation, bringing practical conversations and perspectives from the fire service.

For years, most female firefighters have worn turnout gear adapted from standard patterns originally designed for men. However, designing PPE for women requires much more than changing measurements.

In this episode, Camilla Callesen, chief designer at VIKING Fire & Rescue, and retired firefighter Kendall Taylor discuss the research, engineering, and field testing behind the VIKING VALKYRIE. Together they explain how anatomical studies, pattern construction, and grading create turnout gear that supports natural movement, reduces unnecessary bulk, and helps firefighters perform demanding tasks more efficiently.

First responder mental health cannot stop at awareness. Hosts Dan DeGryse and Chris Muscle discuss why fire and EMS organizations need to move beyond once a year campaigns and make mental wellness and psychological resilience part of ongoing training and station culture.

Drawing from experiences in Chicago high rises, military deployments, and personal encounters with loss, Dan and Chris examine the daily pressures first responders carry and why waiting for a crisis or performance issue is not a sustainable approach.

The conversation also explores the suicidality continuum, from subtle warning signs and early ideation to severe distress, and the importance of recognizing concerns before they become a crisis.

This is a practical conversation about building proactive mental health support for first responders, both at the station and at home.

What happens when firehouse culture crosses the line? Who is responsible when a firefighter doesn't have the skills to perform? And what should departments consider when evaluating firefighter candidates?

On this episode of The Quick Knock, Stephanie White and Chris Scott review recent fire service news and debate the issues behind the headlines.

They discuss:

It's a fast-moving conversation about accountability, training, station culture and some of the issues getting attention across the fire service.

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On this episode of The Revolutionaries, guest Brad Conrado a lieutenant with the Longview (TX) Fire Department, breaks down teaching, mentorship, and servant leadership in the fire service. Brad shares practical advice for new instructors and leaders: Lead from genuine care, earn influence before you instruct, give credit and follow up when you don't have an answer, and use small, repeatable steps to build skill and trust. 

On this episode of Beyond the Headlines, host Chris Marella sits down with guest Jeremy Condon to talk through the reasons why departments need to stop relying on vague buzzwords and focus on what actually drives crew performance. Condon discusses his article, "It's Not Culture, It's Cohesion," and why it gained so much traction on social media. Condon pushes back against the idea that culture is a fix-all solution, noting that it often serves as a shield to dodge personal responsibility. He explains that real change happens through specific, repeatable behaviors built on accountability, clear communication, and trust.

On this episode of The C.A.N. Report, host Mike Goldstein sits down with Eric Wuensch, a firefighter with the Cibolo (TX) Fire Department. Wuensch talks about his transition from a smaller agency to the Cibolo Fire Department, touching on the anxieties of becoming a probationary firefighter again after eight years in the service and why seeking out an active training culture matters. The guest also details his deployment during the July 4 flash floods in Kerrville, Texas, and the search for Michael Phillips. Wuensch opens up about carrying the trauma from those rescue efforts, the danger of isolating oneself, and how leaning on faith, family, and supportive crew members helped him heal. They discuss helpful resources and the importance of the conversation around mental health support.