It's not about firefighter-specific tactics. It's highly practical philosophy that applies to all first responders.

Thanks for asking. The book is a collection of my most significant insights and quotes on how to keep firefighters fit and their inner fire lit.

It's for any firefighter looking to lead a healthy and honorable life. I hope you find value in reading it.

I think they want the job to be easier, better, and healthier.

But some are terrified of change and some just don't have the energy for it.

Preventing burnout is easier than rekindling the flame. Reducing demands and fostering a healthy fire service culture are key.

If you are aware or suspect someone is struggling with emotional exhaustion, treating them with empathy can go a long way. When senior firefighters open up about their challenges and ask for assistance or guidance, it normalizes struggle and shows that seeking support is a source of strength, not a sign of weakness.

Celebrate having a life outside of work. Encourage exercise and napping at the firehouse. Stop glorifying sleep deprivation. Make mental health paramount. Use your vacation time.

If you feel that you are already burned out, try mentoring someone. This is a great way to reignite the inner flame.

Poor diet just like the public. Chronic stress, chronic sleep deprivation, and Recliner Potato Syndrome just add to the problem.

We could eliminate obesity from the fire service by

- avoiding grains, sugars, alcohol, and seed oils

- prioritizing high quality protein at every meal

- eating more nutrient dense foods (meat, organs, eggs, fruit)

Great question. Poor sleep equals poor health. Moving to a 24/72-hour shift schedule and implementing later start times is the iron solution IMO. But if your department is thriving with the schedule you have than don't change a thing.

Poor sleep on duty is out of your control. But off duty, guard your sleep like you guard your nozzle. Make 7-8 hours a non-negotiable at home. I find that supplementing with magnesium glycinate or l-threonate can help a lot.

Take a daily nap. Not only should we allow napping on duty, but we should also encourage it.

Create a cool, dark, and quiet sleeping environment. Extra points for private sleeping quarters at the firehouse. Reduce blue light after dark. Use Night Shift mode on your phone and download justgetflux on computers and MDCs.

Absolutely. It means to correct a situation. If you're a firefighter and your physical or mental health is fu*ked, we can take corrective action to unfu*k your health.