The EMPWR Podcast

Latest Episodes:

Bloom Where You’re Planted: A Navy Officer on Pressure & Defying Expectations | ft. Kellie Sbrocchi Jan 07, 2026

Show notes

What does it take to serve your country, compete in pageants, build a business, and stay true to yourself — all at the same time?
In this episode, I sit down with Kellie Sbrocchi — a Naval Academy graduate, active duty HR officer, pageant competitor, speaker, podcaster, and content creator. Kelly is redefining what it means to balance a demanding career while unapologetically chasing your passions. From competing in Miss California USA and Miss Ohio USA to building a platform that empowers women to embrace their multi-passionate identities, she's proving that you don't have to choose between who you are and what you do.

We dive deep into her journey — from being told to stop wearing makeup at the Naval Academy to becoming a top recruiter through social media, competing in pageants while climbing the ranks, and navigating the criticism that comes with being unapologetically feminine in a male-dominated field. Kellie opens up about the pressure of being a woman in the military, the boundaries she's set to protect her marriage and mental health, and how she's learned to bloom wherever she's planted — even when life throws constant change her way.

This conversation is raw, honest, and so inspiring. We talk about finding your person, setting boundaries with social media, giving yourself grace when you can't do it all, and why sometimes doing both is better than trying to balance everything.

If you've ever felt torn between your career and your passions, your identity and expectations, or your dreams and your demands — this episode is for you. Kellie is proof that you can honor both.

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About Kellie Sbrocchi:
Kellie Sbrocchi is a Naval Academy graduate, active duty HR officer, model, speaker, podcaster, and content creator. She's competed in pageants including Miss California USA and Miss Ohio USA, hosted women's events, and has become known for empowering women to embrace their multi-passionate identities. Through her podcast Why Not Do Both, Kellie shares stories of people balancing dreams and demands — proving that you don't have to choose between who you are and what you do.

Find Kellie:
Instagram: @kellie.sbrocchi
Podcast: Why Not #DoBoth Podcast (@doboth.podcast on Instagram)

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Sam's LINKS:
https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/

My Macro Guide:
https://samcfit.com/macro-guide-only

Running Programs:
https://www.samcfit.com/running-programs/

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine

_____

CLEARSTEM
Use code SAMCFIT at checkout for 15% off at https://CLEARSTEM.com

Lagoon
Head to https://lagoonsleep.com/SAMCFIT and use code SAMCFIT for 15% off your first pillow.

Kion Aminos
Head to https://getkion.com/samantha to get 20% off and try Kion Aminos for yourself.

Remi
Go to https://shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your night guard at checkout.

Kachava
Re-wild your nutrition at https://kachava.com and use code SAMCFIT. New customers get $20 off an order of two bags or more.

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Topics discussed:

00:00:00 Introduction 00:01:48 Meeting on the Beach: A Divine Connection 00:05:40 From Track Star to Naval Academy: An Unexpected Path 00:10:06 Challenges of Being a Woman in the Military 00:12:12 The Makeup Controversy & Staying True to Yourself 00:20:56 From Pageant Dreams to Miss Ohio USA 00:28:06 Competing in Pageants While Serving: The Backlash 00:35:20 Social Media, Navy Recruiting & Going Viral 00:33:33 Pressure is a Privilege: Reframing Criticism 00:50:17 Meeting Austin: Finding Your Safe Place 00:40:53 Balancing Both: The Four Things in the Car 00:45:56 Setting Boundaries & The 90 Percent Solution 00:58:19 Why Not Do Both Podcast & Empowering Others 01:01:57 What's Next & Closing Thoughts

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How to Set Goals That Actually Last: Our Blueprint for 2026 Dec 31, 2025

Show notes

The start of a new year often comes with big pressure — big goals, big plans, and big expectations. But how many times have you started strong in January only to feel off track or burned out by February?

In this episode, I’m sharing the simple framework my partner and I use to create goals that actually stick. Instead of relying on motivation or unrealistic resolutions, we walk through a sustainable blueprint that turns intention into daily action.

We start with reflection — not to judge ourselves, but to gather data. What worked last year? What felt heavy? What did we learn about ourselves, our routines, and our priorities? From there, we talk about choosing a single word or theme for the year to guide how you show up when life gets busy.

We break down how to set non-negotiables — small, behavior-based habits you can follow even on your hardest days — and define what a bare minimum day looks like so you don’t fall into the all-or-nothing mindset.

We also dive into the difference between motivation and discipline, why discipline creates freedom, and how setting boundaries and protecting your energy can completely change your year. Finally, I share my personal “ins and outs” and why focusing on your goals in 90-day seasons makes real change more achievable.

If you’ve ever felt like New Year’s goals weren’t built for real life, this episode is your blueprint for a more grounded, intentional year ahead.

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My New Year, New Me Amazon page
https://amzn.to/3YGUS7E
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
_____
AquaTru

Head to https://AquaTru.com and get 20% off your purifier using code sam.
Fabletics
This is only available through my link, so go to https://Fabletics.com/SAMCFIT to sign up as a VIP and get 80% off.

Dream Recovery | code: SAM15
https://dreamrecovery.io/

Cozy Earth
Head to https://cozyearth.com and use my code SAMCFIT for up to 20% off.
Remi
Go to https://shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your night guard at checkout.
Cure Hydration
Get 20% off your first order at https://curehydration.com/empower with code EMPWR.
_____
Topics discussed:
00:00:00 Welcome & New Year Reflections 00:04:57 Step

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Redefining 'Bulky': Why Strength Is Beautiful and Strong Creates Confidence | Brooke & Sydney Wells Dec 17, 2025

Show notes

What if the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?
In this episode, I sit down with two absolute powerhouses — Brooke and Sydney Wells — twin sisters, CrossFit Games athletes, and two of the strongest women I know. Brooke is a 10-time CrossFit Games competitor and entrepreneur, while Sydney is a former D1 track athlete turned elite CrossFit competitor. Together, they're redefining what it means to be strong, capable, and confident in your own skin.

We talk about the myth of "bulky," why lifting weights won't turn you into a bodybuilder overnight, and how strength training actually creates the lean, toned look most women are chasing. We also dive deep into their training — what it's really like to train 4–5 hours a day, eat over 3,000 calories, fuel with 400+ grams of carbs, and still be the leanest they've ever been.

This conversation is raw, real, and so empowering. From body dysmorphia and comparison to recovery, rest days, supplements, and believing in yourself — Brooke and Sydney share the mindset and strategies that have carried them to the top of their sport.

If you've ever been afraid to pick up heavy weights, eat more carbs, or take up space in the gym — this episode is for you. Strength isn't just physical. It's mental, emotional, and deeply empowering.

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About Brooke Wells:
Brooke Wells is a 10-time CrossFit Games athlete, entrepreneur, and founder of While on Earth, a premium shoe and apparel company. Known for her resilience, work ethic, and passion for performance, Brooke has inspired millions through her athletic journey and is now transitioning into the next chapter of her career.

About Sydney Wells:
Sydney Wells is a former D1 track athlete and CrossFit Games competitor who brings her own unique story of transition, growth, and strength to the fitness world. Known for her grit and competitive spirit, Sydney continues to push the limits of what's possible in sport.

Find Brooke & Sydney:
Instagram: @brookewellss & @sydneywells
While on Earth: https://whileonearth.co

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Sam's LINKS:
https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/

My Macro Guide:
https://samcfit.com/macro-guide-only

Running Programs:
https://www.samcfit.com/running-programs

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine

_____

Joi Women's Wellness | code: SAMCFITPOD
Get 50% off all labs and 15% off supplements at https://choosejoi.co/samcfitpod
Timeline
Head to https://timeline.com/SAMCFIT to get 20% off.

Fabletics
Go to https://Fabletics.com/SAMCFIT and sign up as a VIP and get 80% off everything.

Lagoon
Head to https://lagoonsleep.com/SAMCFIT and use code SAMCFIT for 15% off your first pillow.

Cozy Earth
Head to https://cozyearth.com and use my code SAMCFIT for up to 20% off.

_____

Topics discussed:

00:00:00 Welcome & Introduction to Brooke and Sydney Wells 00:13:43 Training Like Elite Athletes: Hours, Recovery & Sleep 00:16:39 Debunking the 'Bulky' Myth: Why Lifting Won't Make You Huge 00:20:27 Eating 3,000+ Calories: Fueling Performance with Carbs 00:07:20 The Twin Advantage: Competition, Support & Living Together 00:03:35 HYROX Worlds Qualifier: Competing with Zero Training 00:23:35 Body Image, Bulky & Dealing with Internet Trolls 00:31:21 Recovery Secrets: Sauna, Stretching & Red Light Therapy 00:40:17 Brooke's Retirement & While On Earth Launch 00:48:29 Empowerment & Believing in Yourself

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Why Women Aren’t Eating Enough: The Science Behind Fat Loss, Macros & Metabolism | ft. James Free Jr Dec 10, 2025

Show notes

What if the reason you’re “doing everything right” and still not seeing results… is because you’re actually eating too little?
In today’s episode, I sit down with my longtime coach and friend Jamie Free to unpack the real reasons women struggle with fat loss, strength, energy, and body confidence — and why most diets fail you long before you think you failed them.

Jamie has coached everyone from athletes to perimenopausal women to busy moms, and today we dive deep into what actually works when you're trying to look strong, feel strong, and nourish your body without restriction.

We talk openly about body dysmorphia, disordered eating, the pressure of social media, and how both men and women struggle with shame around food and physique. I even share parts of my own eating disorder past, including what still triggers me and how I’ve learned to work with my body instead of against it.

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About Jamie Free:
Jamie Free is a nutrition coach, CrossFit gym owner, and athlete with nearly 20 years of experience helping people transform their relationship with food and their bodies. He owns CrossFit Trivium in Brentwood, Tennessee, and Mad Apple CrossFit in Fort Wayne, Indiana, and specializes in working with athletes, everyday women, moms, and anyone looking to build sustainable, long-term health.

Find Jamie:
Instagram: @27healthandwellness
CrossFit Trivium: Brentwood, TN
Mad Apple CrossFit: Fort Wayne, IN

_____

Sam's LINKS:
https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/

My Macro Guide:
https://samcfit.com/macro-guide-only

Running Programs:
https://www.samcfit.com/running-programs

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine

_____

Dream Recovery | code: SAM15
https://dreamrecovery.io/

Caraway
The holidays are closer than ever, so make sure you order by December 15th to get their gift (or yours) underneath the tree in time! Visit https://Carawayhome.com/samcfitto take advantage of this limited-time offer for up to 25% off your next purchase.

Eight Sleep
Head over to https://eightsleep.com/empwr and use the code EMPWR to get $350 off your very Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don’t like it.

Cozy Earth
Head to https://cozyearth.com and use my code SAMCFIT for up to 20% off.

Remi
Go to https://shopremi.com/SAMCFIT and use CODE SAMCFIT to get up to 50% off your nightguard at checkout.

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Topics discussed:

00:00:20 Welcome & Introduction to Jamie Free 00:05:03 Why Most Diets Fail: The Restriction Problem 00:06:14 Body Dysmorphia & Disordered Eating: Breaking the Silence 00:13:17 The Psychology of Food & Body Image 00:17:07 Aesthetics vs Performance: Finding Your Balance 00:19:29 Macros Explained: Calories, Body Composition & How You Feel 00:26:01 Protein Power: Why It Matters & How to Hit Your Goals 00:33:31 Carbs, Fats & Timing: What Your Body Actually Needs 00:37:08 Real Food vs Processed: The Ingredient Quality Conversation 00:43:19 Fueling for Longevity: Jamie's Top Advice & Iron Man Prep

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A Certified Fitness Coach’s Ultimate 2025 Wellness Gift Guide Dec 08, 2025

Show notes

Every year, the holidays bring the same overwhelm — endless gift guides, flash sales, and a million options that leave you more confused than inspired. Not this year.

In this episode, I'm sharing my ultimate 2025 wellness gift guide — curated with intention, quality, and real-life use in mind. These aren't just random products I found online. Every item is something I personally use, love, and have in my home. From the gym girly to the wellness babe, the non-toxic queen to the cozy gal — I'm breaking down my favorite gifts by category so you can find the perfect present (or treat yourself) without the stress.

This episode is your one-stop shop for thoughtful, health-forward gifts that actually make a difference — because the best gifts aren't just things. They're tools that help the people you love feel better, live cleaner, and show up stronger.

Gift categories covered:

The Gym Girly — supplements, activewear, fitness tools & my app
The Wellness Babe — red light therapy, cold plunge, blood work & recovery essentials
The Non-Toxic Queen — clean skincare, cookware, home products & air purifiers
The Cozy Gal — sleep essentials, soft jammies, blankets & all the comfort vibes

If you've been stressing about what to buy this year — this episode will make your life so much easier. Let's make gifting intentional, meaningful, and fun again.

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Products & Brands Mentioned:

The Gym Girly:
- Promix Supplements (Madagascar Vanilla Whey, Cinnamon Swirl, Creatine, Electrolytes, Debloat) | code: SAM
- Hume Health Scale | code: SAMCFIT for 20% off
- EMPWR by Sam App | code: EMPWR20 for 20% off annual membership (only if purchased the month of December!)
- Oner Active (code: SAMC), Ptula (code: SAMCFIT), Vitality activewear (code: SAM10)

The Wellness Babe:
- Bon Charge Red Light Face Mask | 25% off site-wide
- Joi Women's Wellness | code: SAMCFITPOD for 50% off labs & 15% off supplements
- Cold Creek Tubs | code: SAM for discount
- Wellness Journal by Papier

The Non-Toxic Queen:
- CLEARSTEM Skincare (Bounce Back Serum, Hydraglow Moisturizer, Brighten Me Up Toner, Matcha Eye Patches) | code: SAMCFIT for 15% off
- Caraway Cookware, Knife & Utensil Sets, Bamboo Cutting Boards at https://Carawayhome.com/samcfit
- Branch Basics Cleaning Products | code: EMPWR for 15% off at https://BranchBasics.com
- Jaspr Air Purifier | code: EMPWR for discount

The Cozy Gal:
- Cozy Earth (Pajamas, Sheet Set, Bubble Blanket) | code: SAMCFIT for up to 40% off at https://cozyearth.com
- Dream Recovery Mouth Tape & Eye Masks | code: SAM15 for 15% off
- Lagoon Pillows (Chinchilla pillow)
- Anthropologie Icon Glasses

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Sam's LINKS:
https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/

My Macro Guide:
https://samcfit.com/macro-guide-only

Running Programs:
https://www.samcfit.com/running-programs

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine

_____

Bon Charge
25% off site-wide — no code needed

CLEARSTEM
Use code SAMCFIT at checkout for 15% off at https://CLEARSTEM.com

Dream Recovery | code: SAM15
https://dreamrecovery.io/

_____

Topics discussed:

00:00:00 Welcome & Holiday Gift Guide Introduction 00:03:50 The Gym Girlie: Supplements & Fitness Essentials 00:07:34 The Gym Girlie: Quality Activewear Brands 00:08:34 Bond Charge Red Light Face Mask 00:09:49 Clear Stem Skincare for Winter 00:11:21 The Wellness Babe: Recovery & Self-Care Tools 00:14:48 The Wellness Babe: Journaling & Mindfulness 00:16:09 The Non-Toxic Queen: Clean Skincare & Home Products 00:18:27 Dream Recovery Mouth Tape for Better Sleep 00:20:00 The Non-Toxic Queen: Kitchen & Home Essentials 00:23:41 The Cozy Gal: Comfort & Sleep Essentials 00:27:42 The Cozy Gal: Fun Finishing Touches 00:29:02 Wrap Up & Holiday Wishes

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Why You’re Always Bloated: The Causes Women Aren’t Told About | ft. Amy Migdalia Dec 03, 2025

Show notes

I used to think bloating, fatigue, and breakouts were just “normal.” But when Amy explained what was actually happening in my gut—it changed everything.

In this episode, functional nutritionist Amy Migdalia shares how she rebuilt her health after surgery wrecked her gut microbiome. From chronic bloating and acne to yeast infections and fatigue, her story proves how deeply gut health impacts every system in the body—and how healing is possible.

We break down everything your doctor probably never told you about gut health: stool testing, hormones, inflammation, blood sugar, stress, and what’s really behind your symptoms. This conversation is honest, empowering, and might change how you think about food, supplements, and your body for good.

In this episode, we discuss:

How painkillers and antibiotics wrecked Amy’s gut
Why bloating, gas, and acne are not normal
What stool tests actually reveal about your health
How stress shuts down digestion (and how to fix it)
The link between gut health, hormones, and energy
Why women need to stop skipping breakfast
How eating too late disrupts sleep and metabolism
The truth about plant-based protein and probiotics
What your bloodwork really says about your gut
Amy’s step-by-step approach to true healing

If you’ve ever felt “off” and couldn’t explain why—this episode will give you answers. Your gut isn’t just part of your health. It is your health.

_____

Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only

Running Programs:

https://www.samcfit.com/running-programs

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine

_____

Blokes + Joi Wellness | code: SAMCFITPOD
*50% off all labs on both sites*
https://blokes.co/samcfitpod
https://choosejoi.co/samcfitpod

Branch Basics
Head to ⁠https://BranchBasics.com ⁠and use code EMPWR for 15% off your Premium Starter Kit.

Cozy Earth
Head to https://cozyearth.com and use my code SAMCFIT for up to 20% off.
AquaTru
Head to https://AquaTru.com now and get 20% off your purifier using promocode SAM. AquaTru even comes with a 30-day best-tasting water guarantee or your money back.

Lagoon
Go to https://LagoonSleep.com and receive $25 off every Lagoon pillow, $60 off two, or $160 off four - no code needed.

Carea
You can try Carea Premium for free for 6 months with the code SAMCFIT- link the redeem the offer & download the app. Just head to https://apps.apple.com/redeem/?ctx=offercodes&id=6742656074&code=SAMCFIT

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Topics discussed:
00:00:00 Welcome & Introduction to Gut Health 00:01:59 Amy's Personal Gut Health Journey 00:05:57 Understanding Stool Tests vs Blood Work 00:10:31 What Stool Tests Reveal About Your Gut 00:13:29 Common Gut Issues: Bloating, Gas & IBS 00:21:26 The Probiotic Problem 00:23:58 Stress, Digestion & the Nervous System 00:27:13 Protein Shakes, Plant-Based Protein & Gut Dysfunction 00:32:12 Cooked vs Raw Foods for Easier Digestion 00:43:13 Blood Sugar, Insulin & Fat Storage 00:44:35 Carbs, Starches & Sweeteners: What to Avoid 00:50:14 Meal Timing: Why Eating Late Hurts Your Gut 01:00:22 Coffee, Caffeine & Alcohol: The Gut Disruptors 01:07:32 Hydration, Electrolytes & Water Intake 01:11:13 Holiday Eating Tips & Healthy Swaps 01:14:29 Working with Amy: Programs & Resources 01:18:41 Final Thoughts: Common Doesn't Mean Normal

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The Honest Truth About How Tough This Year Really Was Nov 26, 2025

Show notes

This year stretched me, challenged me, grounded me, and changed me in every way possible — and today, I’m opening up about all of it.

In this cozy, honest, and emotional Thanksgiving-week conversation, Ian and I sit down to reflect on the past year — the hardest moments, the proudest wins, and the lessons that shifted everything for us as individuals, partners, and parents.

We talk about the beauty of slowing down, the chaos of moving, setting new traditions in our new home, training for races together, regaining my period after two years, the identity shifts in our careers, and the moments with our kids that we never want to forget.

This episode is equal parts fun, heartfelt, nostalgic, and grounding — the perfect listen for Thanksgiving week.
_____
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only

Running Programs:
https://www.samcfit.com/running-programs

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine

_____

Dream Recovery | code: SAM15
https://dreamrecovery.io/

CLEARSTEM
How to claim your free Hydration Heroes Mini Kit from CLEARSTEM: Go to CLEARSTEM.com, add the Hydration Heroes Mini Kit plus $75 of other CLEARSTEM products to your cart, and enter code EMPWRHH at checkout — the kit is yours for free! Offer ends December 2nd.

Caraway
Visit https://Carawayhome.com/samcfitto take advantage of this limited-time offer for up to 20% off your next purchase.
BUBS Naturals
For A limited time get 20% Off your entire order with code SAMCFIT at https://Bubsnaturals.com

Timeline
My friends at Timeline are offering 20% off, just for my listeners. Head to https://timeline.com/SAMCFIT to get started.
Fabeletics
Head to https://Fabletics.com/SAMCFIT and sign up as a VIP to get eighty percent off everything.
Jones Road Beauty
From November 18th - December 1st, get up to 20% Off at https://jonesroadbeauty.com for their first ever Black Friday Sale!

00:00:00 Welcome & Thanksgiving Traditions 00:03:51 The Year of Yes: Reflecting on Growth 00:04:33 Getting Engaged & Moving In Together 00:07:07 Managing Stress During the Move 00:12:30 Fitness Milestones: Marathon Training & HYROX 00:14:42 Learning to Slow Down & Get Her Period Back 00:16:55 Growing Emotionally & Communicating Better 00:18:22 Career Transitions & Working Together 00:23:45 What Their Relationship Taught Them 00:28:16 Career Highlights & Building Community 00:37:46 Precious Moments with the Kids 00:42:48 New House Traditions & Looking Ahead 00:47:20 Hardest Challenges & What They Taught Us 00:50:09 The Best Thing That Happened: Getting Engaged 00:50:53 Thanksgiving Food & Closing Thoughts

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How to Look Younger Without Overdoing It | ft. Beth Higney Nov 19, 2025

Show notes

I get asked in my DMs every day about my skin routine, Botox, and filler — so today, I’m breaking it all down with one of my favorite humans, Beth Higney, founder of Complexion and an advanced aesthetic provider I’ve known for over a decade.

Beth and I go way back — we met when I was just starting out in the pharmaceutical world, and she’s been guiding me through every stage of my glow-up ever since. In this episode, we pull back the curtain on what really works for aging gracefully, inside and out. From the myths around Botox and filler to how diet, hormones, and SPF play into healthy, youthful skin — this conversation is your crash course in confidence and skincare that actually lasts.

About Beth Higney:

Beth Higney is a Nashville-based nurse practitioner, skincare expert, and founder of Complexion Skin Studio. With years of experience in dermatology and aesthetic medicine, she blends science with artistry to help clients achieve natural, healthy results.

Find Beth Online:

Website: https://complexionnashville.com

Instagram & TikTok: @complexionnashville

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Products mentioned:

“Golden Hour” retinol drops by Complexion

Vitamin C “AM Serum” by Complexion

“Block Party” mineral sunscreen by Complexion

“R&R Spritz” face mist by Complexion

“Complexion C3 Pads” by Complexion

EltaMD mineral sunscreen

ColorScience tinted sunscreen

“Happy Baby” sunscreen at Target

Biologique Recherche hydrating mask

Summer Fridays “Jet Lag” mask

Clean skincare rating websites:

Clean Credo Beauty:

https://credobeauty.com/

EWG:

https://www.ewg.org/skindeep/browse/brands/3803-Skin_Care/

Sam’s LINKS:

https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7-day trial*

https://www.empwrbysam.com/

My Macro Guide:

https://samcfit.com/macro-guide-only

Running Programs:

https://www.samcfit.com/running-programs

Follow Sam:

Insta: @samcfit_

YouTube: https://www.youtube.com/@Samantha_Christine

_____

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod https://choosejoi.co/samcfitpod

David Protein

Go to https//www.davidprotein.com/samcfit, when you buy 4 cartons, you’ll get the 5th free.

Caraway

Visit https://www.Carawayhome.com/samcfit for up to 20% off your next purchase.

CLEARSTEM

Go to https://www.CLEARSTEM.com, add the Hydration Heroes Mini Kit plus $75 of other CLEARSTEM products to your cart, and enter code EMPWRHH at checkout — the kit is yours for free! Offer ends December 2nd.

Calm

Get 40% off a Calm Premium Subscription at https://www.calm.com/SAMCFIT

Jones Road Beauty

From November 18th to December 1st, Jones Road is running their first-ever Black Friday Sale, you can get up to 20% off sitewide at https://www/JonesRoadBeauty.com.

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Topics discussed:

00:00 – Intro

01:27 – Meet Beth: Dermatology Expertise & Background

05:06 – What Sam’s Skin Is Really Like

05:39 – Botox & Filler: Safety, Myths & Real Risks

13:43 – How to Choose the Right Injector

17:52 – Why Natural-Looking Results Matter

18:24 – Not Ready for Injectables? Best Starter Skin Treatments

19:06 – Why Microneedling Is the #1 Anti-Aging Treatment

23:56 – Bridal & Event Prep: When to Do Treatments

25:04 – How Often You Actually Need Microneedling & Filler

26:26 – Supplements for Skin: What Works & What Doesn’t

31:46 – Skincare Basics: The “Skincare Macros” Framework

34:01 – SPF Deep Dive: Mineral vs Chemical Sunscreens

50:49 – Daily Habits for Youthful Skin: Sleep, Stress & Food Sensitivities

55:16 – Travel Skincare Essentials & On-the-Go Routine

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Your Body Keeps Score: How Emotional Pain Becomes Physical Illness | ft. Dr. Josh Axe Nov 12, 2025

Show notes

I used to think “stress” was just mental — until I learned it’s the root cause of almost every hormonal, digestive, and inflammatory issue we face today. In this conversation with Dr. Josh Axe, we unpack the real reasons your body is breaking down — and how to finally heal it from the inside out.

In this episode, I sit down with Dr. Josh Axe, one of the world’s leading experts in functional and natural medicine. If you’ve ever looked up a natural remedy or gut-healing tip, chances are you’ve encountered his work — from Eat Dirt and Ancient Remedies to the countless wellness tools he’s shared through DrAxe.com. But today’s conversation is about more than supplements and superfoods — it’s about the emotional, spiritual, and biological roots of why women are so burnt out, bloated, and hormonally imbalanced.

Dr. Axe opens up about his mother’s battle with cancer and how faith, food, and natural medicine helped her heal against all odds. We dive into the connection between emotional trauma and autoimmune disease, the truth about inflammation and stress hormones, and why healing your gut is the first step to healing everything else.

Dr. Axe doesn’t just talk about health — he lives it. His approach blends functional medicine, biblical wisdom, and eastern principles to help people heal on every level: body, mind, and spirit.

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Sam’s LINKS:

https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7-day trial*

https://www.empwrbysam.com/

My Macro Guide:

https://samcfit.com/macro-guide-only

Running Programs:

https://www.samcfit.com/running-programs

Follow Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine

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Dream Recovery | code: SAM15

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CLEARSTEM

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Eight Sleep

Head over to https://www.eightsleep.com/empwr and use the code EMPWR to get $350 off your very Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don’t like it - but I am confident you will love it. Trust me, your body will thank you for this investment in better sleep.

Branch Basics

Get 15% off Branch Basics with the code EMPWR at https://branchbasics.com/EMPWR

Cozy Earth

Black Friday has come early at Cozy Earth! Right now, you can stack my code SAMCFIT on top of their sitewide sale at https://www.cozyearth.com — giving you up to 40% off in savings.

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Topics discussed:

00:00 – How Emotional Stress Drives Disease

00:32 – Why Slowing Down Is the Medicine You’ve Been Missing
01:25 – Dr. Axe’s Story: His Mom’s Cancer and the Shift to Natural Healing
09:49 – Why One Diet Doesn’t Fit Everyone
10:17 – The Truth About “Healthy” Foods That Harm Your Gut
11:18 – Inflammation: The Root Cause of All Disease
19:52 – The Power of Gratitude and Mindset in Healing
24:41 – The Real Reasons Behind Women’s Hormone Imbalance and Infertility
29:13 – How Emotions Like Fear, Anger, and Grief Cause Physical Illness
32:09 – The Truth About Leaky Gut and How to Fix It
35:00 – The Gut–Hormone Connection Explained
48:12 – Nutrition, Macros, and Finding Balance Without Stress
51:33 – Everyday Toxins and How to Reduce Your Exposure
57:07 – Healing Naturally: Simple Steps for Gut and Hormone Health
01:00:10 – What Empowerment Means to Dr. Josh Axe

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Solo Q&A: What No One Tells You About Fitness, Family, and Finding Yourself Again Nov 05, 2025

Show notes

It’s been a season — moving houses, marathon prep, wedding planning, launching a new program — and somehow keeping the kids, workouts, and business afloat.

In this solo Q&A, I’m getting real about what it looks like to juggle all the things without losing yourself in the process.

From marathon training and moving into our dream home, to navigating motherhood, building my business, and staying grounded through change — I’m answering your questions about fitness, mindset, nutrition, and balance.

This is one of those cozy, girl-chat style episodes — raw, real, and hopefully encouraging. If you’ve ever wondered how to balance your health goals with the chaos of real life, this one’s for you.

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Mentioned in this episode:

Sam’s LINKS:

https://www.shopltk.com/explore/Samcfit

EMPWR by Sam App | *free 7-day trial*

https://www.empwrbysam.com/

My Macro Guide:

https://samcfit.com/macro-guide-only

Running Programs:

https://www.samcfit.com/running-programs

Follow Sam:Insta: @samcfit_

YouTube: https://www.youtube.com/@Samantha_Christine

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Blokes + Joi Wellness | code: SAMCFITPOD

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PUORI

Go to https://puori.com/pages/SAMCFIT and use the code SAMCFIT at checkout for 20% off
AquaTru

Head to AquaTru.com now and get 20% off your purifier using promocode SAM.

Cozy Earth

Black Friday has come early at Cozy Earth! Right now, you can stack my code SAMCFIT on top of their sitewide sale — giving you up to 40% off in savings.

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Topics discussed: 00:00 – Intro 02:23 – Are You Ready for the Marathon? 05:16 – How’s the Wedding Planning Going? 06:28 – What’s Your Go-To Meal You Could Eat on Repeat? 07:25 – Are You Watching Any Good TV Shows? 08:06 – How Often Do You Weigh Yourself (Without Freaking Out)? 10:23 – Tell Us About the New House 17:11 – If You Only Have 30 Minutes to Work Out, What Should You Do? 19:25 – What Are Your Favorite Running Shoes? 20:28 – What Are Your Favorite “Better-for-You” Desserts? 22:13 – Biggest Tips to Build Muscle While Staying Lean 24:33 – How Do You Avoid Eating Kids’ Snacks? 25:48 – How Can I Heal My Skin Through Gut Health? 26:32 – How Did Your Exes React to the Engagement? 26:54 – Will You and Ian Have a Baby Together? 27:24 – When Is the Next Program Coming Out? 28:04 – Will You Be Doing Another Macro Guide? 31:39 – How Do You Balance Parenting, Business, Training & Self-Time? 34:38 – Are You Carb Loading Before the Marathon? 35:09 – Do You Cycle Sync Your Workouts? 36:32 – Should I Add Creatine (and What About Water Weight)? 38:17 – Best Supplements to Lower Cortisol Naturally 40:02 – Is It Bad to Eat Too Much Protein? 41:09 – What’s a Healthy Body Fat Percentage for a Toned Look? 42:55 – How to Start as a Content Creator Without Feeling Embarrassed 44:27 – What Are Your Beauty Secrets and Skincare Routine?

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