Not all workouts are created equal — and the one that makes your friend feel amazing might leave you inflamed, exhausted, or burned out.

In this episode, we break down the most popular workout styles and decode what’s actually happening inside your body when you do them. From heavy lifting to walking, running, HIIT, yoga, CrossFit, and more — we explore the science, the benefits, and the downsides of each so you can make smarter choices for your body.

We talk genetics, hormones, inflammation, recovery, and why your “perfect” workout might look very different from someone else’s. This episode is all about learning how to move in a way that supports your health, your goals, and the body God uniquely designed for you.

If you’re starting a new routine — or rethinking the one you’re already doing — this episode will help you train with clarity, confidence, and purpose.

What if depression isn’t what we’ve been told it is?

In this episode, we unpack one of the biggest bombshells in modern mental health — the idea that depression may not be a simple chemical imbalance in the brain at all. Inspired by A Mind of Your Own by Dr. Kelly Brogan, we take a deep dive into the science that challenges the conventional narrative and asks us to look at depression as a whole-body experience, not just a brain disorder.

We talk about how inflammation, hormones, gut health, nutrient deficiencies, thyroid function, trauma, stress, and lifestyle can all play powerful roles in mood — and why treating symptoms without addressing root causes may leave people feeling stuck.

This episode isn’t about blaming, shaming, or dismissing anyone’s experience. It’s about opening the door to a much bigger conversation — one that offers understanding, agency, and hope.

If you’ve ever felt like the standard explanation didn’t fully make sense… this episode might completely change the way you think about depression.

What if light — literal light — could help your body heal faster, move better, think clearer, and recover stronger?

In this episode, we’re diving into red light therapy 🔴 — what it is, why it works, and why it’s becoming one of the most talked-about tools in recovery, wellness, and longevity. This isn’t woo-woo… it’s cellular science.

We break down:
• What red and near-infrared light actually do inside your cells
• How light impacts mitochondria (your energy factories)
• Why red light supports muscle recovery, joint health, skin, and inflammation
• How it can help with hormones, sleep, and nervous system regulation
• Why humans were designed to interact with light
• How to use red light safely and effectively (without overdoing it)

We’ll also talk about how modern life pulled us away from natural light — and how red light therapy may help restore something we’re missing.

Ancient wisdom meets modern science in this episode — and once you understand how light communicates with your body, you’ll never look at recovery the same way again.

Turn on the light… and let’s get into it ✨

What if sitting still… sweating… and being slightly uncomfortable was actually one of the healthiest things you could do?

In this episode, we’re turning up the heat 🔥 and breaking down why saunas have been used for centuries — and why modern science is finally catching up. From heat-shock proteins and detox pathways to cardiovascular health, muscle recovery, stress reduction, hormone support, and even longevity, saunas do way more than just make you sweat.

We’ll talk:
• What’s actually happening inside your body when you sauna
• Why heat is a powerful (and intentional) stressor
• How saunas support heart health, metabolism, and recovery
• Why sweating isn’t the enemy — it’s the point
• Who should (and shouldn’t) use a sauna
• How to use sauna safely and effectively

This episode is part science, part ancient wisdom, part “why does this feel so hard but so good?” — and it might just change how you think about heat forever.

Grab some water, get cozy (or hot 😅), and let’s sweat with a purpose.

Hot, Not Broken: Why Fevers Might Actually Be a Good Thing

If your first instinct when a fever hits is to panic, grab meds, and try to shut it down immediately… this episode is for you.

Because plot twist: a fever isn’t your body malfunctioning — it’s your immune system clocking in and doing its job.

In this episode, we’re turning up the heat (literally) and breaking down what a fever actually is, why your body raises its temperature on purpose, and how that heat helps fight infections, activate immune cells, and create a stronger immune memory. We’ll nerd out on the science behind fevers, talk about what’s happening at a cellular level, and explain why “normal temperature” isn’t the whole story.

We’ll also cover when fevers are helpful, when they need extra attention, and why constantly suppressing them might not always be the best move. Add in genetics, inflammation, immune resilience, and a little common sense — and suddenly fevers make a lot more sense.

If you’ve ever wondered whether your body might be smarter than we give it credit for… this episode will definitely make you think twice before reaching for the thermometer in fear.

Feeling drained no matter how much coffee you drink? It might not be burnout — it might be iron.
In this episode of FitNERD, we dive deep into the science of iron deficiency and uncover why it’s not as simple as popping a supplement.
Learn how iron really works inside your body, why your levels might still be low even when you eat well, and how nutrients like copper, vitamin A, and magnesium complete the puzzle.
We’ll talk gut health, inflammation, testing, and how to rebuild your iron stores the right way.
This one’s for every woman, athlete, or tired human who wants to stop running on empty — and finally get their energy back. 🔥

My favorite iron supplements: https://shop.heartandsoil.co/products/lifeblood

amazon storefront: https://www.amazon.com/shop/ranchwifemamma

If you’ve ever felt tired, overwhelmed, moody, inflamed, gaining weight for “no reason,” losing your spark, or just not like yourself… this episode is going to feel like a giant exhale. We’re diving deep into hormone replacement therapy for women — what it is, how it works, why it’s so misunderstood, and what actually happens in your body as your hormones shift through your 20s, 30s, 40s, and beyond.

I break down the real science behind estrogen, progesterone, and testosterone, how they influence everything from metabolism to brain health to sleep to thyroid function, and why so many women are told they’re “fine” just because their labs are in range — even when their symptoms are screaming otherwise.

We also get into peptides — how women are pairing them with HRT, what they actually do at the cellular level, and why this combo is becoming a powerhouse for healing, aging gracefully, and feeling strong again.

If you’ve ever wondered:
• Is HRT safe?
• What changes as hormones decline?
• Why do I feel this way… and is it fixable?
• How do peptides and hormones work together?
• What does “optimal” actually mean for MY body?
— this episode is your roadmap.

Think: science you can understand, hope you can feel, and the reminder that your body was designed with purpose — and you deserve to feel good in it.

Peptides are everywhere right now — from athletes and biohackers to the friend who suddenly looks 12 years younger and won’t tell you why. But what’s the real story? In this episode, we dive deep into the tiny molecules that send BIG messages inside your body.

We break down the good, the bad, and the straight-up wild science behind peptides like BPC-157, CJC-1295/Ipamorelin, GHK-Cu, and of course… GLP-1 (Semaglutide & Tirzepatide).

You’ll learn:
✨ How peptides actually work
✨ Why they help healing, inflammation, fat loss & aging
✨ The risks no one talks about
✨ Why quality matters
✨ How GLP-1 reduces inflammation
✨ And how all of this points back to the God who designed our bodies with unbelievable precision

Get ready for a deep dive that’s nerdy, fun, faith-rooted, and full of the info you wish someone had told you sooner.