In this powerful episode of Kitchen Table Talk, Michael Long and Nick Robben sit down with Josh Hildebrand, founder of Breath and Exposure STL, to talk about what happens when traditional coping strategies aren’t enough.

Josh shares his raw journey through combat-related PTSD, suicidal ideation, and the unhealthy patterns many first responders and veterans fall into when they don’t have the tools to process trauma. After years of feeling disconnected from his body and relying on the gym and alcohol to cope, Josh found something different — breathwork and contrast therapy.

This conversation dives into how reconnecting with the body can help regulate the nervous system, process trauma, and create space for healing in high-performing, “push-through-it” professions. Josh explains how these practices helped save his life — and why he built Breath and Exposure STL to bring these tools to first responders, veterans, and other high-stress professionals.

This episode is honest, heavy at times, and deeply hopeful. If you’ve ever felt stuck, numb, or overwhelmed — or wondered what real healing can look like beyond just “powering through” — this one’s for you.

Pull up a chair. Let’s talk about choosing to stay.

Go check them out Breath & Exposure STL

www.breathandexposurestl.com

In this episode of Kitchen Table Talk, we’re joined by Susan and Tim of Missouri Patriot Paws for an honest, eye-opening conversation about the powerful role service dogs play in the lives of veterans and first responders. We go beyond the surface to talk about what service dogs actually do, how they’re trained, and why the relationship between handler and dog is so much more than companionship. Susan shares insight into the rigorous training process, the importance of proper placement, and how Missouri Patriot Paws supports individuals long after a dog goes home. This episode also addresses common misconceptions about service dogs, the challenges many veterans and first responders face after service, and how purpose, structure, and connection can be critical tools in healing. It’s a real conversation about life after the uniform—and how support sometimes comes on four legs. Whether you’re considering a service dog, supporting someone who is, or simply want to better understand the impact of these programs, this episode offers clarity, perspective, and hope.

🎧 Pull up a chair, join the conversation, and help us continue breaking the stigma around mental health in the first responder and veteran communities.

Learn more about Missouri Patriot Paws and how you can support their mission. https://mopatriotpaws.org If this

episode resonated with you, share it with a peer—and don’t forget to leave us feedback or a review. Episode Sponsor: Nestwell Roofs and exterior, www.nestwellstl.com

What happens when the firehouse stops feeling like home?

In this episode of Kitchen Table Talk, the conversation gets real—uncomfortable at times, emotional at others, and honest all the way through. Host Michael Long, firefighter/paramedic and founder of Break The Stigma Inc., sits down with co-host Nick Robben and fellow firefighters Nate Miller and Mike Robinson to talk about the part of the job most people never see: how department culture can either keep you going… or quietly break you down.

This isn’t a polished leadership talk. It’s a kitchen-table conversation about burnout, loss of purpose, anger, identity, and what it feels like to hate the person you’re becoming—even while wearing the uniform you once loved. The group shares personal stories of career lows, mental health struggles, near-misses, and the moments where one conversation, one crew, or one fresh start made the difference.

They challenge the idea that mental health crises only look like rock bottom. Sometimes it looks like wanting to quit the job you swore you’d do forever. Sometimes it looks like silence. Sometimes it looks like drinking more, laughing less, or just feeling “off.”

This episode dives into:

• Why culture doesn’t change by accident—it’s built, protected, and lived every shift
• The power of leaders who say “I don’t know” and crews who actually care
• How trust, vulnerability, and connection can prevent crises before they happen
• Why noticing small changes in each other can save careers—and lives
• What it really means to love your crew and show up for each other

This is a reminder that behind every helmet is a human being. That mental health matters just as much as physical health. And that sometimes, the most powerful thing you can do is pull up a chair, tell the truth, and let someone know they’re not alone.

Grab a cup of coffee. Take a seat. You belong at this table.

In Episode 4, Michael Long sits down with co-host Nick Robben and special guest Teena Silkwood for one of the most powerful and raw conversations yet. Together, they break down the reality of mental health crises in first responders — from suicidal ideations and repeated attempts, to the life-saving impact of one person speaking up at the right moment.

This episode dives deep into:

• How old-school culture still prevents first responders from seeking help
• The gap between generations entering the field
• Why “we’ve always done it this way” is costing lives
• Ketamine treatment, stigma, misconceptions, and real-life outcomes
• How departments can implement “mental light duty,” sabbaticals, and proactive wellness policies
• The importance of being a “bully for positivity” in the station
• Using ketamine alongside therapy, EMDR, and modern mental health practices
• What treatment actually looks and feels like from someone who’s been there

This episode is emotional, educational, and full of practical strategies that departments, leaders, and responders can implement now. Whether you’re a first responder, an administrator, or someone who cares about supporting those who run toward danger, this conversation is essential listening.

Break the Stigma Inc. continues its mission to change the culture, normalize mental health treatment, and provide hope to those who feel like they’re out of options.

In this episode of Kitchen Table Talk, Michael Long and Nick Robben sit down for a candid conversation about what it really means to lead in the fire service—long before the promotion, long before the badge, and long before you’re officially “in charge.”

The guys reflect on their early episodes, the surprising experience of listening back to their own stories, and how much growth comes from simply talking openly about mental health. They dive into the importance of informal leadership, the responsibility every firefighter carries, and how mental health readiness is just as essential as physical training.

Michael and Nick also explore how communication, vulnerability, and checking in after difficult calls can change an entire crew’s culture—for the better. From navigating home life to supporting each other in the station, this episode highlights how breaking the stigma starts one honest conversation at a time.

Pull up a chair and join us at the table. These are the conversations that strengthen crews, save careers, and remind every first responder that it’s okay to not be okay.

In this powerful second episode of Kitchen Table Talk, hosts Michael Long and Nick Robben sit down with two exceptional clinicians — Dena DiStefano, LCSW, C-DBT, CCTP, founder of Balanced Therapy & Wellness, and Lindsay Simons, LCSW, founder of The Empowerment Spot. Together, they break down the unique mental health challenges that first responders and their families face, from relationship strain and communication barriers to the emotional weight of constant exposure to high-stress environments.

Dena shares insight from her 20+ years working with adults, couples, and many first responder families, highlighting the ripple effects the job has on partners and home life. Lindsay brings her wilderness-therapy background and explains Brainspotting, a powerful trauma-processing method that helps clients safely access and heal emotional wounds stored in the body.

This conversation dives into family dynamics, couples counseling approaches, and how first responders can build healthier, more resilient relationships—both at work and at home. It’s real, honest, and packed with tools for anyone looking to strengthen connection in the face of a demanding career.

www.breakthestigmainc.com

Guest:

Lindsay Simons, MSW, LCSW, Founder of the empowerment spot

http://www.theempowermentspottherapy.com/

Dena DiStefano, LCSW, C-DBT, CCTP, founder of Balanced Therapy & Wellness

http://www.denadistefano.com/

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🎙 Episode 1: Welcome to Kitchen Table Talk — A Break The Stigma Inc. Podcast

Pull up a chair and join hosts Michael Long, Firefighter/Paramedic, and Nick Robben, Lieutenant/Paramedic, as they kick off Kitchen Table Talk — the official podcast of Break The Stigma Inc.

In this first episode, Michael and Nick open up about the founding and mission of Break The Stigma Inc., a nonprofit built by first responders for first responders. They share their personal journeys through mental health struggles and triumphs, and reflect on what it means to create a culture where talking about mental health is not only accepted — it’s encouraged.

From the firehouse to the frontlines of mental wellness, this honest and unfiltered conversation sets the tone for what’s to come: real stories, real conversations, and a shared mission to break the stigma surrounding first responder mental health.