fitNERD

This episode is different. Instead of diving into the latest nutrition study or breaking down the science behind a health topic, I'm taking you behind the scenes to share the why behind the next chapter of FitNerd. After months of planning, learning, and building, I'm officially launching my website, partnering with a peptide company, and opening appointments for personalized health coac...

WATCH on youtube here:  https://youtu.be/QUf1HF6EwBQ When was the last time you thought about your liver? If you're like most people... probably never. But this incredible 3-pound organ is working around the clock to regulate your blood sugar, metabolize fat, balance hormones, process medications, produce bile, store nutrients, and yes—detoxify your body. In fact, it performs more than 500 vi...

Methylene blue has gone from a medical treatment to one of the most talked-about compounds in the wellness and biohacking world. Some people swear it boosts energy, sharpens focus, supports mitochondria, and even promotes healthy aging—but what does the science actually say? In this episode, we're breaking down what methylene blue is, how it works in the body, and why it's generating so...

I’ve heard it for years: “Running kills your muscle.” As someone who genuinely loves both lifting and running… I had to dig into the science for myself. In this episode of the Fit Nerd Podcast, I’m talking about why I refuse to pick sides in the “runner vs. lifter” debate — and why I think most of us actually need both. I’m sharing: • Why running has been such a huge part of my life since childhoo...

GLP-1s are everywhere right now — Ozempic, Tirzepatide, Retatrutide… and if you feel like everyone and their neighbor is on one, you’re not wrong. But here’s the real question no one is asking loud enough: 👉 Are these making us healthier… or just skinnier? In this episode, I’m diving DEEP into the conversation I feel like I’m having every single day — with clients, friends, family, and honestly…...

Okay… who told us beef was the bad guy?! Because in this episode, we’re flipping that narrative on its head. We’re talking all things beef — the science, the myths, the nutrients, and why your body might be out here begging for a steak while you’re forcing down another sad salad 😅 Inside this episode:  🥩 Why beef is one of the most nutrient-dense foods on the planet  🥩 What actually happens in...

You can eat clean, train hard, take all the supplements…  but if your sleep is off, your body is fighting an uphill battle . In this episode, we’re breaking down the real science behind sleep—why it’s not just “rest,” but the foundation of fat loss, hormone balance, muscle recovery, and brain health . We’re talking about:  • what actually happens in your body while you sleep  • why poor sleep can...

Protein powder isn’t just a convenience food — it’s a metabolic signal. In this episode, we go beyond “20 grams per scoop” and talk about what protein actually does inside the body. Because when you ingest protein, you’re not just building muscle — you’re activating pathways. We break down: How protein is digested into amino acids and absorbed Why leucine is the key trigger for mTOR and muscle pro...

For the first time in history, more children worldwide are living with obesity than are underweight. Let that sink in. In this episode, I’m unpacking the presentation I gave on nutrition in our schools — and what I discovered is both eye-opening and deeply concerning. We are raising the most overfed yet undernourished generation in history. This isn’t about shaming parents.  It’s not about blaming...

In this episode, I’m unpacking the real story behind essential oils — the history, the chemistry, the nervous system magic. We’ll talk about how ancient cultures used aromatic plants for medicine long before pharmacies existed, what essential oils actually are (hello, plant defense compounds 👩🏼‍🔬), and why scent has such a powerful effect on your brain, emotions, and stress response. I share wh...

In this episode, I’m sharing some real-life updates and what I’ve been seeing lately with genetics, toxins, and how our environment is quietly shaping our health (and our kids’ health 👀). I break down genetic expression in a way that actually makes sense—and why your genes aren’t your destiny, but your inputs matter . We talk peptides : what I’m seeing with growth hormone support, healing peptide...

This one is for Tony J! We’re tired…   So naturally, we’re reaching for pre-workout, energy drinks, “focus” supplements, and yes — even nicotine — just to get through workouts, workdays, and life. But what if more energy isn’t the answer? In this episode, we dive deep into the world of nootropics , what they actually are (and what they are not), and how they differ from traditional pre-workout sup...

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...

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-bo...

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...

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...

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,...

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 comp...

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 bey...

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…...

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 athlet...

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 o...

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 bo...

Have you ever been told your DNA determines your destiny?  Well… it doesn’t. In this episode of Fit Nerd , we’re diving into Dr. Ben Lynch’s book Dirty Genes — a powerful look at how your choices can actually switch your genes on or off. We’ll break down the seven key “dirty genes” that affect everything from mood and energy to detoxification and heart health — and I’ll show you simple, faith-base...

From keto to Mediterranean, intermittent fasting to plant-based eating — there’s no shortage of “best diets” out there. But what’s actually happening inside your body when you follow them? In this episode, I’m breaking down the science behind the five most popular diets today — how they affect your metabolism, hormones, and even your genetic expressions. We’ll look at who thrives on each plan, who...