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 vital functions every single day.

In this episode of Fit Nerd, we're taking a deep dive into the science of liver health. We'll separate detox fact from fiction, explore why fatty liver disease has become one of the most common chronic diseases in America, discuss how your liver impacts everything from energy and weight loss to hormones and inflammation, and explain what you can actually do to support it.

We'll also cover the exciting research on GLP-1 medications and liver health, how genetics influence your risk for fatty liver, the role of alcohol, medications, anesthesia, supplements, and the foods that either help—or quietly harm—your hardest-working organ.

If you've ever wondered whether you need a detox, why your liver enzymes are elevated, or how to truly optimize your metabolism, this episode is for you.

In this episode, you'll learn:

• The liver's 500+ functions (and why they're so important)
• What fatty liver disease is—and why it's so common
• The truth about "detoxes" and liver cleanses
• How your liver processes hormones, medications, and anesthesia
• The surprising relationship between liver health and weight loss
• Foods and nutrients that support liver function
• Evidence-based supplements for liver health
• How GLP-1 medications may improve fatty liver disease
• The genetic factors that influence liver function and detoxification
• Simple habits that can dramatically improve your liver health

Your liver doesn't need a trendy cleanse—it needs the right tools to do the job it was brilliantly designed to do.

Let's nerd out.

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 much attention. We'll explore its effects on mitochondrial function, brain health, oxidative stress, and cognitive performance, while also discussing the potential risks, medication interactions, and why more isn't always better.

Most importantly, we'll talk about the bigger picture: why no supplement can replace the foundations of health. Sleep, strength training, nutrition, stress management, and metabolic health still matter far more than any wellness "hack."

If you've been curious about methylene blue—or wondering whether it's worth adding to your routine—this episode will help you separate the science from the hype and make informed decisions about your health.

In this episode:
• What methylene blue actually is and where it came from
• How it may support mitochondrial function and energy production
• Research on cognitive health and neuroprotection
• Important safety concerns and medication interactions
• Why lifestyle foundations matter more than any supplement
• The role of blood work and genetics in personalizing your health journey

Because taking care of the body God gave you starts with understanding how it works.

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. 😉

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.

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. 🥩💥

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.

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://www.shopflavcity.com/collections/all/products/try-it-kit-classic-protein

https://shop.heartandsoil.co/a/collections/products?filters=protein

Gary Brecka's Amino Acids: https://bodyhealth.com/pages/perfectamino-ultimate-human

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 schools.
It’s about biology.

I break down what actually happens inside a child’s body when they eat — how protein builds brains and stabilizes behavior, how carb-heavy ultra-processed diets spike blood sugar and fuel mood swings, why healthy fats are critical for hormones and nervous system development, and how seed oils and food dyes may be quietly contributing to inflammation, focus issues, and long-term metabolic damage.

We talk about:

• Why kids need more nutrients than adults (not less)
• The gut microbiome and why early nutrition programs lifelong health
• What teachers and coaches are really seeing in the classroom and on the field
• How school guidelines prioritize cost and compliance over cognition
• The long-term risks we are setting up if we don’t course-correct

Because when we feed kids poorly and expect them to focus, regulate emotions, and perform — we are asking their biology to do something it simply cannot do.

This episode is science-heavy, practical, and faith-rooted.
Our kids are fearfully and wonderfully made — and their growing bodies deserve fuel that reflects that.

If you’re a parent, educator, coach, or just someone who cares about the next generation, this conversation matters.

Small changes. Big impact.
Let’s do better for our kids.