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