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.

You’re doing it right now — but are you doing it right?
In this episode of FitNERD, we dive deep into the power of breathing and breathwork — the free biohack that can transform your workouts, your stress levels, and even your brain.
Learn how oxygen and CO₂ balance impact your performance, how to rewire your nervous system through your breath, and simple breathing techniques used by elite athletes, Navy SEALs, and yogis alike.
Whether you’re trying to boost endurance, recover faster, or just feel calmer — this episode will teach you how to breathe like your body was designed to.
💨 Just. Breathe

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

Ever wonder which supplements are actually worth your time — and which are just expensive hype? In this week’s episode, I’m breaking down my favorite science-backed supplements and why I swear by them: creatine, BCAAs, super greens, electrolytes, Huperzine A, collagen, beef liver, and magnesium.

We’ll dig into why supplementation matters, how modern farming and food processing have changed what our bodies get from food, and the real science behind what these nutrients do inside you. I’ll explain how creatine supports brain function (yep, not just muscles), how magnesium keeps your body calm and balanced, and why collagen and beef liver are basically nature’s multivitamins.

It’s not a “take-this-to-get-jacked” conversation — it’s a real, nerdy talk about cell health, longevity, and performance. Whether you’re an athlete, a mom chasing kids, or just trying to feel better day to day, this episode will help you understand what’s worth the scoop and what’s just marketing fluff.

Link to Amazon Storefront. Click to see what I take and some of my other favorites:

https://www.amazon.com/shop/ranchwifemamma?ref_=cm_sw_r_cp_ud_aipsfshop_8YF21SG9N872CGWPWDZ5

My favorite products are from Melalueca:

https://www.melaleuca.com/

Beef liver and Lifeblood: https://heartandsoil.co/

Have you ever noticed that when you tell yourself you can’t do something… you usually don’t? But when you see yourself doing it — really picture it — suddenly your body and brain start believing it’s possible. That’s not magic. That’s neuroscience.

In this episode, we’re diving into the incredible power of the human brain — how your thoughts, beliefs, and focus can actually rewire your mind and body. We’ll talk about neuroplasticity, the brain’s God-given ability to adapt and grow, and how athletes, leaders, and everyday people use visualization to perform better, stay focused, and build confidence.

You’ll learn how positive thinking doesn’t just make you feel good — it changes the chemical balance in your brain, strengthens neural pathways, and can even impact your hormones and immune system. We’ll also connect it all back to Scripture — to the truth that God calls us to “renew our minds” and fix our thoughts on what is good, pure, and true.

This episode is about more than mindset. It’s about understanding that your thoughts are powerful tools — ones that can shape your body, your health, your faith, and your future. Whether you’re chasing a big goal, training for a sport, or simply trying to think more clearly and live more intentionally, this one’s for you.

Get ready to learn how to train your brain — and unlock the potential that’s been there all along.