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.

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-based ways to “clean” them through nutrition, sleep, stress management, and mindset.

You’ll learn that your genes are your blueprint, not your sentence — and that God designed your body with everything it needs to heal, adapt, and thrive when you care for it the way He intended.

✨ The Super Seven Dirty Genes:

• MTHFR — Energy, detoxification, mood
• COMT — Focus, stress response, hormone balance
• DAO — Histamine and allergy regulation
• MAOA — Mood, motivation, emotional balance
• GST/GPX — Detoxification and antioxidant defense
• NOS3 — Blood flow and heart health
• PEMT — Liver and cell membrane health

💛 Get ready to rethink your DNA, renew your mind, and take back control of your health — one clean gene at a time.

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 might struggle, and how to make sense of the ever-confusing world of nutrition trends.

Plus, I’m adding a bonus segment on fasting and the carnivore diet — two approaches that take fat-burning and healing to the next level. We’ll talk about when fasting is beneficial, how your body uses fat for fuel, and why some people see incredible results on an all-meat diet while others don’t.

If you’ve ever wondered why certain diets work for some people and not others, this one’s for you. By the end, you’ll have a deeper understanding of how food interacts with your biology — and how to find the way of eating that truly fits you.

Ever wonder why some people seem to age gracefully, have endless energy, and bounce back from challenges with ease? In this episode of Fit Nerd, we’re diving into one powerful habit that transforms your body, your hormones, your mood, and even how you age — inside and out.

We’ll talk about:
 ✨ How to naturally boost energy and metabolism
 🧠 Ways to balance hormones and stabilize blood sugar
 💪 What it means to truly build resilience — physically, mentally, and spiritually
 ❤️ Why strength isn’t just about looks — it’s about living fully

You don’t need fancy supplements or complicated routines — just the right kind of movement and mindset that supports the incredible way God designed your body to thrive.

By the end, you’ll discover that true strength runs deeper than what we see on the outside… and it might just change how you take care of yourself forever.

There are 3 episodes about lifting and bone healthy on the Mind Pump Podcast. Here they are:

Episode 2201: “Prevent WEAK Bones By Lifting Weights As You Age” — this one explicitly addresses bone health, lifting, and age‐related bone issues. 

Episode 2108: “The Relationship Between Strength and Bone Density” — a Q&A where they tackle whether strength training really improves bone density. 

Episode 2537: “The 5 Secret Advantages of Old Experienced Lifters” — while not strictly about bone density, it addresses older lifters and their advantages. 

In this episode of Fit Nerd, I’m sharing my top pieces of advice for building a life that’s strong — physically, mentally, and spiritually. These are the daily habits and mindsets that help me feel my best and live the way I believe God designed us to live.

From finding workouts you truly love, to eating real, God-made foods, nurturing your faith, protecting your sleep, and surrounding yourself with good people — this episode is packed with practical steps and heartfelt encouragement to help you live fully and intentionally.

Whether you’re just starting your health journey or looking to take it to the next level, you’ll find inspiration here to move your body, renew your mind, and strengthen your spirit.

✨ Topics include:

• Finding a workout you actually enjoy
• Why walking and sunshine are free medicine
• Eating the foods God created for us
• Making God your best friend
• The power of community and reducing stress
• Listening to your body and protecting your sleep
• Living with purpose, consistency, and faith
• and more!!

Tune in for a dose of encouragement, motivation, and truth to help you build your healthiest, happiest, and most faith-filled life. 💛

My favorite workouts: https://www.youtube.com/@nourishmovelove

Have you ever heard someone say they have the “MTHFR gene mutation” and wondered what that even means? In this episode, we’re diving into one of the most talked-about — and misunderstood — genes out there.

The MTHFR gene plays a huge role in how your body processes folate, detoxifies, and even produces energy. When this gene isn’t functioning at its best, it can affect everything from mood and hormones to how well you recover and handle stress.

I’ll break down what the MTHFR gene actually does, what it means to have a mutation, and how you can find out if it’s affecting you. You’ll also learn practical, natural ways to support this pathway through nutrition, lifestyle, and faith-based living — so you can start feeling your best and living the way God designed your body to thrive.

You were designed on purpose — and when you understand your body’s blueprint, you can start supporting it the way it was meant to function. 💛