Episode 23: Protein Powders: What to look for, what they are made of, and how they work.

Episode 27: Does Running Ruin Your Gains?

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 childhood • How it helps my mental health, stress levels, and even my faith walk • The science behind cardio, muscle growth, recovery, cortisol, and endurance • What the “interference effect” actually means (and when it matters) • Why overtraining and under-fueling are usually the bigger problem • How I personally balance lifting, running, recovery, and longevity training Plus a few ranch life updates, half marathon goals, Garmin nerd talk, and stories about running with my dad growing up. 🤍 This episode is for anyone who wants to feel strong, capable, healthy, athletic, and mentally clear — not just look fit. So go lift something heavy… and maybe go for a little run after. 😉

Episode 26: GLP-1s Explained: Pros, Cons, and My Real Take On Them.

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… strangers at this point. And listen, I’m not here to bash GLP-1s. I actually think they can be incredible tools. But what I’m seeing right now? A whole lot of people using them the wrong way… and paying the price. We’re breaking down: * What GLP-1s actually do (beyond just “you’re not hungry”) * The real differences between Ozempic, Tirzepatide, and Retatrutide * Why some people are THRIVING on them… and others are crashing * The side effects no one is talking about (muscle loss, bone density, hormone disruption 👀) * Why “just eating less” is NOT the flex people think it is * And how to use these as a tool to build your body — not break it We’re also getting into: * The two (honestly THREE) types of people using GLP-1s right now * Why your approach matters more than the peptide itself * The biggest dosing mistakes I keep seeing * How microdosing can completely change your experience * And what to stack with GLP-1s if you actually care about your muscle, metabolism, and long-term health Because here’s the truth: You can lose 20 pounds… …and still end up in a worse place metabolically. Or — you can use this season to rebuild your body the way it was designed to function. Around here, we’re not chasing skinny. We’re building strong, fueled, thriving bodies that last. So if you’ve been: * Curious about GLP-1s * Confused by all the information out there * Or wondering if they’re right for you This episode is going to give you clarity, conviction, and a whole new perspective. Because the question isn’t: “Should I take a GLP-1?” It’s: 🔥 “Am I willing to do this the right way?” Let’s get into it.

Episode 25: BEEF- My Favorite Protein Source!

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 your body when you eat it (hello amino acids, hormones, and brain fuel)  🥩 Why iron and B12 from beef can completely change your energy, focus, and mood  🥩 How beef supports muscle growth, metabolism, and fat loss  🥩 Why it keeps your blood sugar stable (aka no crash, no hanger)  🥩 And how it somehow got blamed for problems it didn’t create We’re also diving into: *  The low-fat era and where things went wrong  *  Why processed “health foods” aren’t holding a candle to real beef  *  Who really needs to be eating more of it (hint: probably you 😏)  This one is fun, a little fiery, and backed by real science. Because beef isn’t just “protein.”  It’s fuel. It’s structure. It’s information for your body. And if you’ve been feeling tired, moody, under-fueled, or stuck… It might not be that you’re eating too much beef. It might be that you’re not eating enough. 🥩💥

Episode 24: The Most Underrated Health Hack: Sleep

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 stall fat loss and wreck your hormones  • how sleep impacts women differently (cycles, pregnancy, aging)  • why your workouts might not be working without it  • natural ways to improve sleep (that actually work)  • and even the role of peptides in recovery and deep sleep If you’ve ever felt exhausted, wired at night, struggling with cravings, or just not seeing results… this episode might explain why. Because the truth is—  sleep isn’t optional. It’s everything.

Episode 23: Protein Powders: What to look for, what they are made of, and how they work.

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 protein synthesis * The difference between complete and incomplete proteins * PDCAAS and bioavailability (why 20 grams isn’t always 20 usable grams) * Whey vs. plant protein from a digestion, absorption, and anabolic standpoint * What amino acid spiking is — and how companies game labels * The role of essential amino acids in preserving lean mass We also unpack Gary Brecka’s Perfect Amino — what free-form essential amino acids are, how they’re absorbed differently from intact protein, and whether they truly improve nitrogen balance and utilization compared to whole food protein. And yes, we talk about the darker side of the industry: * Heavy metals * Artificial sweeteners and insulin response * Gums and gut irritation * “Natural flavors” This is a deep dive into the physiology of protein — how it influences muscle, metabolism, blood sugar regulation, satiety hormones, and even aging pathways. If you care about performance, body composition, longevity, or feeding your family well, this episode will change how you look at that scoop forever. Because protein isn’t just macros. It’s messaging. Protein powder links: https://ballerinafarm.com/products/farmer-protein-powder-variety-pack [https://ballerinafarm.com/products/farmer-protein-powder-variety-pack] https://www.shopflavcity.com/collections/all/products/try-it-kit-classic-protein [https://www.shopflavcity.com/collections/all/products/try-it-kit-classic-protein] https://shop.heartandsoil.co/a/collections/products?filters=protein [https://shop.heartandsoil.co/a/collections/products?filters=protein] Gary Brecka's Amino Acids: https://bodyhealth.com/pages/perfectamino-ultimate-human [https://bodyhealth.com/pages/perfectamino-ultimate-human]