The Fire You Carry

Latest Episodes:

282: The Sardine Fast: Elimination Diets, Ketosis, and Firehouse Grunt Work Aug 03, 2026

Show notes

Summer is in full swing, the sleeves are off, and the yard work is endless. This week, Nole and Kevin sit down to look back at how their perspectives of the fire academy have changed after 15 years in the county—shifting from anxious tension on the grinder to warm bro-hugs in the captain's office.

We also circle back to a massive conversation that sparked incredible listener feedback: Can you be a leader if you're overweight? We share a brilliant perspective sent in by our academy classmate, Captain Dave Tebo, that completely reframes the debate. It turns out the true test of leadership isn't just your BMI—it's the deeper root of personal discipline across every single area of your life.

Plus, we break down:

The Viral "Sardine Fast": Nole and Kevin dive deep into the elimination diet taking over grocery store shelves. From Kevin’s history with clinical GI protocols to Nole and Diego Garcia eating kippers out on the station lawn so the crew doesn't mutiny, we talk about using small baitfish for fat loss, ketosis, and fighting inflammation.
The Art of Coaching: The unique dynamics of coaching your kids, why gifted athletes often make horrific coaches, and the sheer joy of watching a lightbulb click when teaching someone how to throw Atlas stones.
Media & Recommendations: A shoutout to Nole's childhood youth pastor, Cliff Carey, and his podcast Back Shed Bible Study, alongside a review of Cliff Graham's brutal, violent, and highly engaging historical fiction audiobook series, Lion of War.

Grab a dark roast coffee, pull up a chair, and join the conversation.

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

Cliff Carey - Back Shed Bible Study episode on Forrest Frank

https://open.spotify.com/episode/2jl9qIs4YACGYFYYHs7cFU?si=dd54f51355694a5d

Day of War - Cliff Graham

https://www.audible.com/pd/Day-of-War-Audiobook/B0FL93ZGPT?ref_pageloadid=not_applicable&pf_rd_p=f3abc0ee-320d-4c19-8388-fcd3a8e6c3a4&pf_rd_r=YGHMVYEAWMW0NZ0P2N6G&plink=8wlAphfm3PKx5lBX&pageLoadId=prjnKazT1kto41GO&creativeId=73c32a9a-e504-4597-bb87-c30c58fc0204&ref=a_author_Cl_c19_lProduct_1_3

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

281: Under the Weight of Belief: Wrestling with Loss, Faith, and a Good God Jul 27, 2026

Show notes

On this incredibly heavy anniversary of losing his son Asher, Nole sits down for a raw, unfiltered solo reflection on what it truly means to hold onto faith in the aftermath of tragedy.

Prompted by a powerful lyric from the band Dry the River—“Under the weight of belief, you shiver and shake like a leaf”—Nole unpacks the silent, lonely wrestling match that happens when you choose to believe in an all-powerful, good God who ultimately allowed your deepest heartbreak to happen. He challenges the standard idea that faith means standing perfectly still and strong in a storm, offering instead a beautiful, alternative truth: maybe the shivering and the shaking isn't a sign that your faith is failing. Maybe the trembling is the faith.

If you are carrying a heavy burden, a broken heart, or a faith that feels more like a crushing weight than a comfort today, this episode is a reminder that you don't have to have it all figured out to stay attached to the tree. Take heart, be of good courage, and know you are not alone in the storm.

The song in question, "Demons" by Dry the River.

https://www.youtube.com/watch?v=2bISw8J-nBY&list=RD2bISw8J-nBY&start_radio=1

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.

280: Obesity, Integrity, and the Fire Service Standard Jul 20, 2026

Show notes

In this episode, Nole and Kevin kick things off with a recap of Kevin's family trip to see Forrest Frank in Los Angeles, navigating the strange contrast of driving past old shooting and stabbing calls while the kids listen to worship music, mixed with some unfiltered thoughts on the absolute commercialism of modern Christian concerts ($100 t-shirts, anyone?).

Then, the guys revisit a literal "hand grenade" question from a few weeks back: Can you be a good leader if you're obese? They pull no punches as they dive back into the uncomfortable truth about physical fitness, discipline, and why being afraid to hurt a brother's feelings can ultimately lead to watching them careen off a cliff. From the biblical charge to treat the body as a temple to the grit of summer "work hardening" in the heat, this conversation breaks down what we owe to our crews, our families, and ourselves. Finally, they tackle the shifting culture of the firehouse kitchen table, exploring how to guard camaraderie and tradition when everyone is on a different diet.

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.

279: The Discipline of Letting Kids Be Bored Jul 13, 2026

Show notes

Summer is officially here, but between the soaring costs of family activities, the constant pull of screen time, and a heatwave sweeping through, finding the right household rhythm is easier said than done.

In this episode, Kevin and Nole dive into the "Disneyland Dad" dilemma—the internal pressure to constantly provide extravagant, expensive entertainment versus the biological benefit of letting your kids just be bored. We contrast our own "free-range" BMX and forest-wandering childhoods with the high-tech, location-tracked reality of parenting today.

Plus, we talk about the discipline it takes to stay firm on device limits, a massive local bear causing trash-can chaos, an intense bison video that might actually be "AI slop," and a surprising throwback fidget toy keeping the kids occupied

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.

278: The Brutal Truth About Fire Service Leadership Jul 06, 2026

Show notes

In this episode, Nole and Kevin tackle a massive topic from a unique angle: leadership from the ground up. Instead of focusing on what managers think they should be doing, they look at leadership from the perspective of the long-term "workers" on the firehouse floor. What does a veteran crew actually need from their Captain? What builds instant trust, and what completely destroys a leader's credibility?

From the daily discipline of setting a consistent station culture at the morning lineup to the humility required to step back and let subject matter experts run a drill, this conversation dives deep into the true burden of wearing the bugles. Plus, the guys wrap up by tackling a tough, unfiltered question about physical discipline, personal accountability, and what it really means to lead by example.

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.

277: The Dichotomy of the Fight: Hardcore Worship, Loss, and Releasing Control Jun 29, 2026

Show notes

In this episode of The Fire You Carry, Kevin and Nole break down the wild, beautiful chaos of the Christian hardcore scene after catching a legendary Sleeping Giant reunion show. They discuss the intense energy of the barrier, crowd vocals, and how aggressive music can serve as a genuine form of spiritual warfare.

Switching gears to the home front, Kevin opens up about a heavy and heartbreaking weekend, navigating an unexpected medical emergency with his family's beloved dog and making the agonizing call to say goodbye. Through the raw lens of grief, the guys unpack a critical lesson in fatherhood: why our instinct to shield our kids from emotional pain can actually rob them of necessary resilience, and how walking through life's hardest moments together builds lasting strength.

They wrap up the conversation discussing the challenges of releasing control as kids enter middle school, the unique perspective of staying tattoo-free in a heavily tatted subculture, and why chasing athletic longevity in your 40s keeps the spirit sharp.

In This Episode, We Discuss:

The wild dichotomy of the Christian hardcore scene and the Sleeping Giant show.
How aggressive praise and worship differs from traditional church settings.
A surprise program guy sighting and the generational impact of heavy music.
Kevin’s heartbreaking weekend: dealing with sudden loss and emergency vet realities.
The Shield of Fatherhood: Letting our kids experience grief instead of hiding them from it.
Learning to release control and letting your kids make their own mistakes.
The "Four Tattooless Men" of our generation.
Mid-life athleticism: Station skateboarding, e-foils, and 40-something kickflips.
Fire Up Program updates and 9/11 Memorial Stair Climb venue search.

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.

276: The Trap of "We'll See" | Why Dads Need to Be Decisive Jun 22, 2026

Show notes

In this episode of The Fire You Carry, Nole and Kevin dive deep into a subtle but damaging trap of fatherhood and marriage: the default phrase, "we'll see."

Why is it that men can be incredibly decisive, clear, and direct on the fireground, but the moment they walk through the front door, they turn into passive politicians? The guys break down why "we'll see" isn't actually a gentle answer; it's a "soft-ass no" that breeds anxiety in our kids and leaves an unfair mental load on our wives.

Before hitting the core topic, Kevin shares an update on his daughters braving massive 8-foot ocean swells at Junior Lifeguards, and celebrates Captain Josh Nessa completely dominating a massive police and fire powerlifting competition at age 44. Plus, the guys share practical communication hacks like the firehouse 4-3-2-1 elimination method to help you stop stalling, take the lead, and let your yes be yes.

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.

275: "We Do Hard Things" Stage 3 Cancer, and "Walking Each Other Home" with Captain Fred Barbosa Jun 15, 2026

Show notes

What happens when a lifetime spent fighting fires turns into a fight for your own survival?

In this incredibly raw and moving episode of The Fire You Carry, Kevin and Nole sit down with recently retired LA County Fire Captain Fred Barbosa. Over a 31-year career, Fred saw the landscape of the fire service change dramatically, culminating in the ultimate milestone of pinning his own son at graduation. But shortly after, Fred faced an entirely different kind of test: a diagnosis of Stage 3 colon cancer.

Fred pulls no punches as he describes the physical grit and psychological warfare required to survive aggressive chemotherapy, radiation, and the "mind-numbing" pain of recovery. He shares how the structured discipline of Fireground Survival (FGS) training unexpectedly provided the exact mental framework he needed to endure the darkest nights of his treatment.

More than a survival story, this conversation is a masterclass in shifting from trauma to post-traumatic growth. Fred discusses the power of a simple text message from a brother, the vital role of faith, and why he is now dedicating his retirement to partnering with national organizations like Struggle Well and the Cancer Support Network to help walk other first responders home.

Whether you are on the job, supporting someone through a medical battle, or looking for blueprint on how to build an unbreakable mindset, Fred’s story is a profound reminder that "we do hard things."

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.

274: The Fire Up Blueprint: Breaking Down the Barriers to Growth Jun 08, 2026

Show notes

Nole and Kevin dive straight into the "Summer Shred" mentality and debate whether fitness cycles should revolve around looking good at the beach or staying functional for real-world demands. Pulling back the curtain on the Fire Up Program, they address the common barriers from fitness intimidation to the faith factor that keep men from signing up. Whether it's drinking a gallon of milk a day to escape "victim weight" or finding the bravery to step into a tub of ice, this episode is a raw look at what it takes to break out of your comfort zone, duplicate success, and build a lasting brotherhood.

Key Discussion Points

The Summer Shred vs. Peak Fitness: Why our bodies naturally want to "level up" in the spring and summer, and how Nole builds his seasonal training around the grueling physical demands of brush fire season.
The GOMAD Protocol & "Victim Weight": Kevin shares an old-school powerlifting story from the fire station about the "Gallon of Milk a Day" regimen and the distinct difference between aesthetic show muscle and true functional strength.
Dismantling the Fire Up Fear Factor: Addressing the top anxieties that hold men back from attending a retreat—including fear of a "boot camp" physical beatdown, hesitation around faith-based discussions, and the psychological weight of the unknown.
The Ice Bath Epiphany: Why the most universally dreaded challenge of the weekend consistently transforms into a massive psychological victory and a favorite takeaway for first-timers.
Stop Reinventing the Wheel: The power of duplicating success by surrounding yourself with a tribe of men who are already winning in their marriage, their fitness, and their faith.
Looking Forward: A look ahead to the upcoming October session and the 25th Anniversary 9/11 Memorial Stair Climb family event.

Links & Resources Mentioned

Prep and Defend: Chris Ruano’s periodization training program.
The Fire Up Program: Information, scholarship requests, and sign-ups for the upcoming retreat (October 2–4).
9/11 Memorial Stair Climb: Keep an ear out for upcoming details on the 25th-anniversary family memorial event.

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.

273: You Have More Faith Than You Think Jun 01, 2026

Show notes

With Kevin out this week, Nole takes the mic for a raw, honest solo session recorded straight from his backyard storage shed studio. After a brief two-week hiatus to run the latest Fire Up Program, Nole is back to unpack a concept that keeps recurring in his mind during recent conversations with family, friends, and the guys around the fire station kitchen table.

We live in an information age overflowing with hot takes, political debates, and shifting "facts." But how much of what we strongly believe is actually based on our own firsthand, lived experience, and how much are we taking purely on faith? Using a harmless hypothetical scenario, Nole breaks down how we decide which voices to trust, the vital role of seeking divine discernment, and how to apply the "Sphere of Influence" framework to protect your time, energy, and family.

If you've ever struggled with when to speak up, when to let a debate go, or how to tell your kids, "I don't know, let's figure it out together," this solo episode offers a grounded perspective on navigating a noisy world.

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.

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected