The Promotion Playbook

By Joshua Wells

The Promotion Playbook Podcast helps firefighters and first responders prepare for promotion with confidence. Learn how promotion panels think, what they score, and how to deliver clear, promotable an... more

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FAQs about The Promotion Playbook:

How many episodes does The Promotion Playbook have?

The podcast currently has 104 episodes available.

The Promotion Playbook episodes:

December 31, 202193: Set 4-Dimensional Goals To Avoid Being 1 Dimensional Firefighter
As you celebrate the end of 2021, this episode helps you set goals for the new year.
When setting goals, focus on these four areas of expansion.
Faith

Family

Finance

Fitness

To better understand this concept reach Strategy #5 in The Promotion Playbook. To set goals, follow the steps in Strategy #1 to choose goals for the near year.
I wish you a prosperous and happy new year!

The Promotion Playbook: A Proven Path to Your Fire Department Promotion
https://www.amazon.com/dp/1735739502/ref=cm_sw_em_r_mt_dp_6SAFC25BT7NTWS57FSB9
...more
29min
December 06, 202192: The 3 root causes of back pain and how to overcome - Firefighter Fitness Series
There are 3 root causes of back pain. Awareness of these will help diagnose the problem and take action to resolve it.
Emotional

Chemical

Mechanical
To heal, apply the 5 life forces found in the Capacity Pyramid.
Light

Air

Water

Fuel

Function
...more
30min
December 01, 202191: How to survive COVID19 without stressful politics, expensive medication, or complex science. - Firefighter Fitness Series
How to apply the Capacity Pyramid to strengthen your immune system

Light:
Get 20 minutes of sunlight each day and/or do 20 minutes of red light therapy or a sauna.

Do a cold shower or ice bath every day for 2 minutes

Test your vitamin D levels and supplement D3 accordingly

Air:
Do breath training daily. https://www.wimhofmethod.com/wim-hof-method-mobile-app

Breathe through your nose most of the time.

Buy a nettie pot and use it daily.

Buy a quality air purifier

Buy an indoor humidity meter and keep indoor Humidity between 30 - 50%.

If you get a respiratory infection, consider using nebulized hydrogen peroxide under the guidance of a medical doctor. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7308628/ https://www.georgekramermd.com/hydrogenperoxide/

Water:
Drink plenty of water each day. “A gallon a day keeps the doctor away.”

Springwater is best, second-best is a quality filter (Berkey Filter), third is reverse osmosis.

Add electrolytes to your water but be aware of added sugar and artificial additives.
Best electrolyte recommendations...
Pink Himalayan sea salt

Key Electrolytes

Gnarley Hydrate

Drip drop

Fuel:
Bulletproof diet road map https://www.bulletproof.com/diet/bulletproof-diet/the-complete-illustrated-one-page-bulletproof-diet/

Avoid - refined fat/oil, factory-raised meat, pesticide-soaked produce, junk carbs/ high sugar, processed supplements, toxic metals, synthetic poison (msg, artificial sweeteners, food coloring, artificial ingredients), avoid or limit the amount of alcohol you drink.

Eat plenty of organic vegetables, healthy fat (avocados, coconut oil, olive oil), farm-raised meat, whole nuts, and seeds,

Function:
Stagnation kills. Get exercise daily, even when you don’t feel like it.

Get plenty of quality sleep.

Create a workspace that promotes good alignment and frequent movement. i.e. sit on the floor, stand, walk

If you do get COVID19 consult your health care provider about taking a daily aspirin. A big problem with COVID19 is blood clots and a daily aspirin may help prevent clotting.
...more
36min
November 25, 2021 90: Holiday Hangover Guide
How to enjoy holiday cheer without guilt, shame or a painful hangover using the Capacity Pyramid.
https://www.bulletproof.com/diet/bulletproof-diet/alcohol-without-the-hangover-bulletproof-partying-business-networking/
...more
30min
October 29, 2021 89: The Life Force of Functional Movement - Firefighter Fitness Series
Stats on back pain
https://www.cdc.gov/acute-pain/low-back-pain/index.html
https://www.iaff.org/back-injuries/

Healing Back Pain Book
https://www.amazon.com/dp/B00FOTRI4S/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Science of Yoga Book
https://www.amazon.com/dp/B08WCHRJJG/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
...more
26min
October 23, 202188: The Life Force of Fuel - Firefighter Fitness Series
The 7 Devils of Diet: If you want to live a long healthy life, it is best to minimize your exposure to these "foods".
Refined Fat - Margin, vegetable oil, canola oil

Poorly Raised Protein - Factory-farmed animal products

Soiled Fiber - Pesticide soaked produce, mold

Junk Carbs - Refined grains, mold, GMO, Gluten, high sugar content

Shit Supplements - Synthetic vitamins, flavor enhancers, food additives, fillers like GMO maltodextrin, high sugar content

Toxic Metal - lead, mercury, arsenic, cadmium

Synthetic Poison - Plastic, msg, pesticides, food dyes, flavor enhancers, antibiotics, hormones, alcohol
Instead, choose the following...

The Bulletproof Diet Roadmap is a great resource for understanding quality foods.
https://www.bulletproof.com/diet/bulletproof-diet/the-complete-illustrated-one-page-bulletproof-diet/
...more
30min
October 22, 202187: The Life Force of Water - Firefighter Fitness Series
“You're not sick, you're thirsty. Don’t treat thirst with medication.” Dr. Batmanghelidj MD
4 Pillars of Hydration
Volume

Source

Minerals

Vitamins
Resources
Bodies many cries for water
F. Batmanghelidj MD
https://www.amazon.com/dp/0970245882/ref=cm_sw_em_r_mt_dp_JJRR9GEVJ6EMBNG5P1A0
Fluids and electrolytes
By David Anderson
The Salt Fix
by Dr. James DiNicolantonio
Quench
by Dana Cohen and Gina Bria
Adult Dehydration
https://www.ncbi.nlm.nih.gov/books/NBK555956/
...more
36min
October 15, 202186: The Life Force of Air - Firefighter Fitness Series
3 Benefits of Breath Training
Improve mental capacity

Improve blood PH

Detox
Resources
The Wim Hof Method

Breath - By James Nestor

Breathing for Warriors: Learn the Secrets of Pro Athletes, First Responders, and Coaches to Unlock the Path to Endurance, Strength, Precision, and an Unshakable Mental Game - by Dr. Belisa Vranich, Brian Sabin,

The oxygen advantage - By Patrick McKeown

Just Breathe: Mastering Breathwork for Success in Life, Love, Business, and Beyond - by Dan Brule

Let Every Breath... Secrets of the Russian Breath Masters - by Vladimir Vasiliev
...more
29min
October 06, 2021 85: The Life Force of Light - Firefighter Fitness Series
The sun is the source of life on planet earth.
To optimize your physical wellness you must optimize the use of light and dark along with hot and cold.
Training for cold exposure
https://www.wimhofmethod.com/wim-hof-method-mobile-app
Benefits of sauna
https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
Benefits of Hot Yoga
https://www.healthline.com/health/hot-yoga-benefits#getting-started
...more
30min
September 25, 2021 84: Results of the 100 Mile Run - Firefighter Fitness Series
This episodes shares the lessons learned during the Stagecoach 100 mile Ultra Marathon.
...more
29min

FAQs about The Promotion Playbook:

How many episodes does The Promotion Playbook have?

The podcast currently has 104 episodes available.