97 - Is Your Check Engine Light On? With Rob Wilson

In this episode of the First Responder Wellness Podcast, host Conrad Weaver welcomes human performance coach Rob Wilson, whose upbringing in a first-responder family shaped his dedication to supporting law enforcement, firefighters, and EMS through wellness. They explore how first responders constantly operate on high-alert biologically, often without healthy recovery systems—leading to burnout, early illness, and mental fatigue.

Rob discusses his ‘Check Engine Light’ framework—designed to help first responders self-monitor stress and mental/physical health in actionable, sustainable ways. The conversation delves into key building blocks of wellness—resilience through jiu-jitsu, breathwork, sleep awareness, and everyday movement rituals like sun salutations—that help maintain focus, longevity, and mental sharpness amid job-related stress.

Key Takeaways:

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  Allostatic load and the armored mentality: staying alert comes at great personal cost.

  
  


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  Developing a self-dashboard: Simple practices and audits for mind, body, and chemistry.

  
  


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  Recovery-informed routines: Breathwork, jujitsu, movement practices, and sleep strategies that work within real first-responder schedules.

  
  


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  Your job is high-stakes; your self-care should be just as strategic.

  
  

Connect with Rob:

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  Book: Check Engine Light: Tuning Mind and Body for Performance & Longevity (available on Amazon)

  
  


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  Newsletter/Substack: Check Engine Light (checkenginelight.substack.com)

  
  


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  Instagram: @thecheckenginelight

  
  

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FIRST RESPONDER WELLNESS PODCAST

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