The Fire You Carry

By 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 me

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FAQs about The Fire You Carry:

How many episodes does The Fire You Carry have?

The podcast currently has 263 episodes available.

The Fire You Carry episodes:

January 05, 2026 256: The Iron Shortstop: 20 Years, One Team, No Shortcuts, with Alan Trammel
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 use of their song "Hail" in our podcast!
https://www.youtube.com/watch?v=Dz2RZThURTU&ab_channel=FacedownRecords
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
...more
1h 17min
December 29, 2025 255: Fire Built: Heat, Cold, and Heavy Swings, with Evan Halquist.
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 you keep pushing through when you need to? In this episode, Kevin and Nole sit down with Captain Evan Halquist to dive deep into the physiological "reset button" for first responders.
Evan breaks down the science of recovery, explaining why typical rest isn't enough after a high-cortisol shift. We explore his Bad Night Protocol, the hidden dangers of "forever chemicals" in firefighting gear, and his fascinating experiment in "Anti-Glycolytic" training—proving that strength is the ultimate foundation for endurance. Whether you are a firefighter, a tactical athlete, or a busy parent, Evan’s insights on Fire Built resilience offer a blueprint for thriving in the face of chaos.

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.
https://www.youtube.com/channel/UCq8gk9sDd1NsBsJrPMY3gtw
Evan on Instagram (see his linktree here for the Fire Built app)
https://www.instagram.com/evan_halquist/
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

...more
1h 8min
December 22, 2025 254: Chosen for the Crucible: Jon Engle on Loss, Faith, and Fly Fishing
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 Program. Together, they are expanding their reach to offer recreational therapy and "tactical pauses" for first responders and their spouses.
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
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
...more
1h 17min
December 15, 2025 253: Ignoring the Mundane at Our Own Peril
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 spent on the ordinary, often overlooked tasks.
Using the concept of the Time Wheel (a pie chart of your daily hours), Nole argues that if your stated priorities don't align with where you actually spend your time, you may be missing the most important opportunities for growth and fulfillment. He challenges men to approach the mundane—from laundry and cooking to exercise and even brushing teeth—with excellence and gratitude.
This focus on doing the small things well is presented as a form of discipline that "bleeds" into the rest of life, strengthening relationships and fueling the pursuit of bigger goals. Ultimately, it’s about finding the balance to ensure that the pursuit of excellence doesn't turn us into slaves of busyness, robbing us of time for peace, reflection, and truly appreciating life.
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
Video referenced in this episode: https://www.youtube.com/watch?v=mY3UJLmXAUQ
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

...more
31min
December 08, 2025 252: You Are Groaning, and You Should Stop.
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, and the eternal balance between adapting to age and outright surrender. Plus, they introduce their new, raw video live streams!
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
Send Nole an email: [email protected]
Join the Telegram group: https://t.me/+pSg4QvG4e681MzYx
Sign up for a class at The Fire Up Program!
https://www.fireupprogram.com/programs

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

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

Nole's Instagram.
https://www.instagram.com/nolelilley/?hl=en
...more
42min
December 01, 2025 251: Kevin & the 4x4x48
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!) and battled severe sleep deprivation and digestive issues.
Hear Kevin's raw, honest moment of nearly quitting at the 20-mile mark, the Bible verse that flipped his mental switch, and how the presence of family and military inspiration changed the entire meaning of the challenge. This episode explores the critical roles of brotherhood, the danger of comfort, the power of the Misogi concept (one epic yearly challenge), and the life-changing lessons learned about faith, perseverance, and sacrifice.
Finally, Nole shares his personal challenge for the month of December—a daily commitment to cold exposure—and invites the listener to join him.

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
Send Nole an email: [email protected]
Join the Telegram group: https://t.me/+pSg4QvG4e681MzYx
Sign up for a class at The Fire Up Program!
https://www.fireupprogram.com/programs

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

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

Nole's Instagram.
https://www.instagram.com/nolelilley/?hl=en
...more
59min
November 24, 2025 250: Pen to Paper
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, memory, and cognitive health.

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
Send Nole an email: [email protected]
Join the Telegram group: https://t.me/+pSg4QvG4e681MzYx
Sign up for a class at The Fire Up Program!
https://www.fireupprogram.com/programs

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

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

Nole's Instagram.
https://www.instagram.com/nolelilley/?hl=en
...more
29min
November 17, 2025 249: It's Not for Those Who Need It, It's for Those Who Want It
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 lessons from the mountain and apply them directly to your family and your life.
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
Send Nole an email: [email protected]
Sign up for a class at The Fire Up Program!
https://www.fireupprogram.com/programs

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

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

Nole's Instagram.
https://www.instagram.com/nolelilley/?hl=en
...more
23min
November 10, 2025 248: Silence is Painful.
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 podcast!
https://www.youtube.com/watch?v=Dz2RZThURTU&ab_channel=FacedownRecords
Send Nole an email: [email protected]
Video referenced in the episode.
https://www.youtube.com/watch?v=orQKfIXMiA8
Sign up for a class at The Fire Up Program!
https://www.fireupprogram.com/programs

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

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

Nole's Instagram.
https://www.instagram.com/nolelilley/?hl=en
...more
18min
November 03, 2025 247: Perception, Integrity, & Hiding the Mop.
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 doing the right thing, even when no one is watching. It's a fun, insightful look at the traditions of the fire service and a challenging personal inventory for men everywhere.
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
Send Nole an email: [email protected]
Sign up for a class at The Fire Up Program!
https://www.fireupprogram.com/programs

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

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

Nole's Instagram.
https://www.instagram.com/nolelilley/?hl=en
...more
1h 1min

FAQs about The Fire You Carry:

How many episodes does The Fire You Carry have?

The podcast currently has 263 episodes available.

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