The EMPWR Podcast

EMPWR by Sam App | *free 7 day trial*

My Macro Guide:

Running Programs:

Follow Sam:

Insta: @samcfit_

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

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Thank you to our sponsors!

Head to AirDoctorPro.com and use promo code SAM to get UP TO $300 off today!

Sign up for your one dollar-per-month trial today at shopify.com/samcfit
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Healing PCOS From the Root with Mila Magnani, Founder of Milamend May 20, 2026

What if every symptom you've been dismissed for actually had an answer?

Mila Magnani spent over a decade being told her acne, facial hair, irregular cycles, and fatigue were just genetics, just stress, just part of being a woman. It wasn't until her body completely broke down during COVID that she finally got real answers, and decided to find her own solution.

In this episode, Mila takes us all the way back to age 11, where her symptoms first started, through years of birth control, spironolactone, an IUD, a PCOS diagnosis, hypothyroidism, iron deficiency, and a tick-borne red meat allergy she didn't even know she had. She shares the exact root cause approach that healed her, what labs every woman with PCOS should be running, and how she turned her healing journey into Milamend, a clinically-backed supplement brand built by a woman who actually lived it.

We also get into why most PCOS supplements are formulated by men, the truth about maltodextrin hiding in "clean" products, why bio-individuality matters more than any protocol, and the massive clinical trial Milamend is funding right now.

If you've been doing everything right and still don't feel like yourself, this one is for you.

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Milamend is a supplement company that specializes in Hormone Balance Supplements for PCOS Management. With only 16 ingredients, Milamend was created by a woman who found a supplement stack that finally helped her PCOS symptoms and turned it into a solution all women can try.

Learn more about Milamend and try their products at milamend.com

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Sam's LINKS:

EMPWR by Sam App | *free 7 day trial*

My Macro Guide:

Running Programs:

Follow Mila:

Insta: @milamagnani

Follow Sam:

Insta: @samcfit_

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

_____

Thank you to our sponsors!

Visit Carawayhome.com/EMPWR to take an additional 10% off or use code EMPWR on your next purchase.

Go to CLEARSTEM.com/SAMCFIT and use code SAMCFIT at checkout and receive a free mini HYDRAGLOW plumping Moisturizer when you spend $75 or more.

Use our exclusive link to shop at honeylove.com/SAMCFIT for almost 50% off site wide.

Protect your teeth with Remi by using code SAMCFIT to get 50% off your new night guard with Remi Club Subscribe & Save at shopremi.com

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Q&A: Healing My Gut, Staying Lean, Blood Work and Our Wedding May 13, 2026

What if the thing you've been dealing with for years could be fixed in 12 weeks?

In this Q&A episode, Ian and I are back answering your questions with zero prep and zero filter. I'm sharing my full update on the 12-week gut healing protocol I did with practitioner Amy Williams, what we found in my bloodwork, and what it actually felt like to cut caffeine, strip back to whole foods, and rebuild from the inside out. I lost 4 to 5 pounds of pure inflammation, my painful bloating episodes are completely gone, and I genuinely feel like a different person.

We also get into managing food noise and cravings, my current macros, how to stay lean while lifting heavy without bulking, and the blood work markers every woman should be checking if she's always tired and running on empty. Ian and I talk about how we balance training with kids, how we make it work as a couple who spends every waking hour together, and what I'd tell anyone feeling defeated in their relationship right now.

Plus our full running shoe breakdown, top home gym equipment picks, and yes, a full wedding update. We saw the venue, survived the catering tasting, and we are four months out. It's all coming together.

If you've been wanting a real, unfiltered episode that covers everything from your gut to your gains to your relationship, this one's for you.

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Sam's LINKS:

EMPWR by Sam App | *free 7 day trial*

My Macro Guide:

Running Programs:

Sam's Favorite Running Shoes:

https://liketk.it/5m3PV

Try Rythm Bloodwork

rythm.health/samc

Follow Sam:

Insta: @samcfit_

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

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Thank you to our sponsors!

Use code EMPWR for 20% off at curehydration.com — or find it on Amazon.

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

Head to cozyearth.com and use my code SAMCFIT for an exclusive 20% off

Use code EMPWR for 15% off the Premium Starter Kit at BranchBasics.com

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The Truth About PCOS & Hypothyroidism: How I Lost 40 Pounds Eating MORE | ft. Micaela Riley May 06, 2026

In this episode, I sit down with Micaela Riley, a functional nutritionist and women's health specialist who transformed her own life after years of struggling with PCOS, Hashimoto's, hypothyroidism, SIBO, and leaky gut. Her story starts at 14 years old when a quick doctor's appointment led to birth control, weight gain, hair loss, exhaustion, and a decade of being told she just wasn't working out enough or eating little enough. What followed was years of over exercising, under eating, and chasing answers that traditional medicine couldn't provide.

We dive deep into what actually worked: reverse dieting, eating more instead of less, cutting back on cardio, prioritizing strength training and walking, and addressing root causes through functional lab testing. Micaela shares how she lost 40 pounds over five years by doing the opposite of what doctors told her, got her period back after losing it for six years, and finally healed her gut and balanced her hormones without birth control or restrictive dieting.

This conversation gets real about the five things she would never do again: over exercising, fasting without proper nutrition, taking random supplements without lab work, neglecting sleep, and ignoring blood sugar balance. We talk about the power of eating a high protein breakfast, why intermittent fasting isn't for everyone, how continuous glucose monitors can change your approach to food, and why lifting weights is one of the most powerful tools for insulin sensitivity and metabolic health.

We also get into peptides, GLP-1s, the fab five supplements everyone should consider, sleep hygiene, and why so many women are stuck in cycles of restriction and inflammation. If you've ever felt like you're doing everything right but still struggling with weight, energy, hormones, or gut issues, this episode will shift the way you think about your health.

Find Micaela Riley: Instagram: @bebalancedbymicaela TikTok: @bebalancedbymicaela

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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

_____

Thank you to our Sponsors!

Clearstem

Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout and receive a free mini HYDRAGLOW plumping moisturizer when you spend $75 or more.

Kion Aminos

Visit https://getkion.com/samantha for 20% off.

Remi

Get 50% off your new night guard with Remi Subscribe & Save at https://shopremi.com/SAMCFIT code SAMCFIT.

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The Hidden Truth About Your Shower Water: Why It's Ruining Your Skin & Hair | ft. Vitaclean Apr 29, 2026

What if the thing you thought was keeping you clean was actually making you sick?

In this episode, I sit down with Kristina Velkova and Sara Douglas, the co-founders of Vitaclean, a revolutionary vitamin C filtered shower head company that's changing the way we think about water, skin health, and wellness. Their story starts with a shocking discovery: sludge in their London shower that was wreaking havoc on their skin and hair. What began as a personal problem turned into a mission to help people experience cleaner, healthier water without spending thousands on full house filtration systems.

We dive into the difference between hard water and soft water, how chlorine, minerals, and sediment in your shower water could be causing your dry scalp, eczema, acne, brittle hair, and skin irritation, and why filtering your shower is just as important as filtering your drinking water. Christina and Sarah share the science behind vitamin C filtration, how their triple filtered technology works, and why their innovation is different from every other shower filter on the market.

This conversation gets real about the wellness routines that actually matter, from hair syncing your workouts to jaw release massages, red light therapy, breath work, and why showering should feel like a spa experience every single time. We also talk about stretching out wash days, protecting color treated hair, and the simple daily rituals that keep your skin glowing and your hair thriving.

If you've ever dealt with unexplained skin issues, hair breakage, or felt like your expensive products weren't working, this episode will change the way you think about your water. Your shower should be restoring you, not depleting you. Let's make that happen.

About Vitaclean:
Vitaclean is a female founded wellness company specializing in vitamin C filtered shower heads that remove chlorine, sediment, and impurities while infusing water with skin and hair nourishing vitamins. Founded by Kristina Velkova and Sara Douglas after discovering sludge in their London shower, Vitaclean has helped thousands achieve healthier skin, hair, and scalp through clean, filtered water.

Find Vitaclean:
Website: https://vitaclean.co
Instagram: @vitaclean_official
TikTok: @vitaclean
Use code SAMCFIT for 20% off their Starter Kits at https://vitaclean.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

_____

Thank you to our sponsors!

Treat yourself to the flavor and nutrition your body craves. Go to kachava.com and use code SAMCFIT for 15% off your first order.

Visit Carawayhome.com/EMPWR to take an additional 10% off your next purchase or use code EMPWR at checkout.

Head topaleovalley.com/samcfit (https://paleovalley.com/promos/empwr-multi-product-page) for 15% off your first purchase.

Use our exclusive link to save 20% off Honeylove at honeylove.com/SAMCFIT

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My Eating Disorder Story and How I Rebuilt My Relationship With Food Apr 22, 2026

What if the thing you thought you could control was actually the thing keeping you trapped?

In this episode, I'm getting more vulnerable than I ever have before. I'm sharing my full story with my eating disorder, disordered eating, and body dysmorphia. From my childhood and the way food was framed in my home, to college when everything spiraled, to the years I spent restricting, binging, and purging in secret. This is the part of my story I've never fully told, and honestly, preparing for this episode brought up a lot of emotion. But I knew it was time.

I walk you through how my ADHD medication suppressed my appetite growing up, how I gained over 20 pounds in college when I went off Adderall and had no structure or education around food, and how that led to a cycle I couldn't break. I talk about the shame, the secrecy, the moment I finally told my mom, and the weekend that changed everything. I also share how my pregnancies, my home birth, and my journey into fitness coaching helped me rebuild my relationship with my body and food.

This episode also dives into how social media fueled my body dysmorphia, why comparing yourself to stage-ready physiques is so damaging, and how I shifted my mindset from chasing aesthetics to chasing strength. I talk about losing my period, getting it back, and what it took to truly heal. I also answer your questions about food noise, weight fluctuations, tracking macros, supporting a friend with an eating disorder, and how to raise kids with a healthy relationship to food.

If you've ever struggled with control, body image, or feeling stuck in a cycle you can't escape, this episode is for you. Healing is possible. You are stronger than the thoughts trying to break you. And you don't have to do it alone.

Content Warning: This episode includes discussion of eating disorders, disordered eating, and body image. Please listen with care or feel free to come back to this when you're in a better place.

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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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Head to https://AirDoctorPro.com and use promo code SAM to get UP TO $300 off today!

Get your health in check and save 20% on your first order at https://justthrivehealth.com/SAMCFIT with code SAMCFIT

Go to https://shopremi.com/SAMCFIT and use CODE SAMCFIT for 50% off at checkout.

Book a stay and start your journey toward Life in Balance at Miraval Resorts.

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Real Optimism vs. Toxic Positivity: How to Actually Build Resilience | ft. Dr. Deepika Chopra Apr 15, 2026

What if optimism is not about pretending everything is fine, but about learning how to stay strong when life gets hard?

In this episode, I sit down with Dr. Deepika Chopra, also known as The Optimism Doctor, to talk about what real optimism actually is and why it matters so much for our mental health, relationships, parenting, and everyday lives. We unpack the difference between optimism and toxic positivity, how to regulate your emotions in hard seasons, and why resilience is a skill you can build.

This conversation hit home for me because it is not just about mindset. It is about how we move through grief, fear, uncertainty, motherhood, health struggles, and personal growth without losing ourselves in the process.

We also talk about manifestation, affirmations, purpose, visualization, and the small daily rituals that can help us feel safer, stronger, and more grounded.

If you have ever felt stuck in negative thought loops, overwhelmed by life, or unsure how to keep going through hard things, this episode is for you.

Dr. Deepika Chopra is a clinical health psychologist, behavioral scientist, visual imagery expert, and author of The Power of Real Optimism. Known as The Optimism Doctor, she helps people build resilience, emotional strength, and hope through science-based tools and practical mindset work.

Follow Dr. Deepika Chopra

Instagram: @drdeepikachopra

Website: Dr. Deepika Chopra official site

Book: The Power of Real Optimism

Podcast: Looking Up with Dr. Deepika Chopra

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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

_____

Thank you to our Sponsors!

Go to https://AquaTru.com now for 20% off (your purifier) using promo code SAM

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

Go to https://CLEARSTEM.com/SAMCFITand use code SAMCFIT at checkout for 15% off your first order.

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

Use code SAMCFIT at checkout for 20% off starter kits at https://vitaclean.co.

Miraval Resorts - Book a stay and start your journey toward Life in Balance at Miraval Resorts.

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Q&A: Fat Loss Mistakes, Skincare, Peptides and Wedding Updates Apr 08, 2026

In this episode, Ian and I are sitting down for a full Q&A covering everything you've been asking about: fitness, nutrition, training, wedding planning, business, motherhood, and all the behind the scenes of our lives right now. This one is honest, practical, and packed with real answers to the questions flooding my DMs.

We dive into the biggest mistakes women make when trying to lose body fat, why under eating and over training is keeping you stuck, and how reverse dieting and lifting weights are the real game changers. We talk about macros, fasting, snacking, electrolytes, and what a full day of eating actually looks like when you're dialed in. I also break down my favorite gym shoes for running and lifting, the supplements I'm taking right now, and my full skincare routine that keeps my complexion glowing.

But we also get personal. We talk about peptides and which ones we're using, why we don't fast, how we balance growing a business while being parents, and what time blocking has done for our productivity and sanity. We give you a full wedding update: the flowers, the food, the dress, the vibe, and why we're keeping things minimalistic and intentional. Plus, we open up about bachelor and bachelorette parties, cosmetic procedures I've had done, and why I'll never hide what I've chosen to do with my own body.

This conversation is raw, unfiltered, and full of the little details that actually matter. If you've ever wondered how we structure our days, stay consistent with training, fuel our bodies, or manage life as a blended family while building multiple businesses, this episode will give you the blueprint.

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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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AM Skincare
https://shopmy.us/collections/4545309

PM Skincare
https://shopmy.us/collections/4552627
Granola Recipe
https://www.instagram.com/reel/DWcHw3BCQfe/?igsh=d21kOTYyNmYxanRp

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Sponsors:
Caraway
Visit https://Carawayhome.com/EMPWR or code EMPWR to take an additional 10% off your next purchase.

Clearstem
Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order.
Just Thrive
Save 20% on your first order at https://justthrivehealth.com/SAMCFIT code SAMCFIT

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

Wildgrain
Visithttps://Wildgrain.com/SAMCFITcode SAMCFIT for $30 off your first box and free Croissants for life

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What Kim Kardashian’s Trainer Senada Greca Actually Thinks About Women and Weight Loss Apr 01, 2026

I used to think being smaller meant being better. That if I could just control my body, I would finally feel confident, happy, and enough.

But the truth is, that mindset kept me stuck.

In this episode, I sit down with Senada Greca to talk about what actually changed everything. From growing up in Albania with limited resources, to moving to the US and facing bullying, to struggling with eating disorders, anxiety, and body dysmorphia, her story is powerful and deeply relatable.

What makes this conversation different is that it is not about quick fixes or extreme routines. It is about shifting your mindset, healing your relationship with your body, and building real strength from the inside out.

We break down why so many women feel stuck in cycles of restriction, overtraining, and frustration, and what it actually takes to create lasting change.

If you have ever felt like you are doing everything right but still not seeing results, this episode will change the way you approach fitness, nutrition, and self-worth.

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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

_____

PaleoValley

Head to https://paleovalley.com/samcfit for 15% off your first purchase.

Fond Bone Broth

Go to https://fondregenerative.com/samcfit code SAMCFIT for 10% off your first order

Ka’Chava

Go to https://kachava.com and use code SAMCFIT for 15% off your first order.

Just Thrive
Save 20% on your first order at https://justthrivehealth.com/SAMCFIT

with code SAMCFIT

Vitaclean

Use code SAMCFIT at checkout FOR 20% OFF STARTER KITS at https://vitaclean.co

Miraval

Book a stay and start your journey toward Life in Balance at Miraval Resorts.

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How a 4-Day Wellness Retreat Reset Our Relationship, Mindset & Goals for the Year Mar 25, 2026

In this episode, Sam and Ian sit down to recap their four-day stay at Miraval Resort & Spa in Tucson, Arizona — a luxury, all-inclusive, adults-only wellness retreat that turned out to be way more transformative than they expected. This one is personal, fun, and packed with real talk about relationships, mindfulness, goal-setting, and what happens when you're forced to put your phone in a bag.

They kick things off with a 90-day intention check-in — something Sam does every quarter to look back at her goals and make sure she's living with purpose. From there, they dive deep into everything Miraval: the stunning desert property, the incredible food (fresh honey straight from the beehive!), and the wide variety of classes and experiences they booked — from archery and gut health workshops to past life regression and one-on-one readings.

But the real conversation goes deeper than the resort itself. Sam and her partner open up about what it actually felt like to go fully phone-free for days, why that level of digital detox grounded Sam in a way she didn't expect, and what it meant for them as a couple to have four full days of intentional, distraction-free time together. They also talk about who Miraval is for — spoiler: it's not just couples. Whether you're a solo traveler needing to escape, a group of girlfriends, or someone just craving a reset, this place has something for everyone.

If you've been feeling burnt out, disconnected, or like you're just going through the motions — this episode will make you want to book a wellness trip immediately.

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About Miraval:
Miraval Resorts are renowned luxury wellness destinations designed for mindfulness, balance, and relaxation, with locations in Arizona, Austin, and the Berkshires. They offer all-inclusive, customizable experiences featuring spa treatments, yoga, hiking, equine therapy, and healthy dining, focusing on mental, physical, and spiritual well-being for a "life in balance".

Book your trip to Miraval here (https://www.miravalresorts.com/groups-retreats)

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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

_____

Paleovalley

Head to https://paleovalley.com/samcfit for 15% off your first purchase.

Wayfair
Head to https://Wayfair.com right now to shop all things home. No code needed!

Shopify
Go to https://shopify.com/samcfit code samcfit

Kane Footwear

Check them out at Https://kanefootwear.com, no code needed.

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Running Changed My Life: From Zero Miles to Ultra Marathons | ft. Matt Choi Mar 18, 2026

In this episode, I sit down with Matt Choi: content creator, endurance athlete, and one of the most inspiring voices in the running community. Matt's journey is anything but linear. From playing college football to losing his job during the pandemic, he found running as a form of therapy and self discovery. What started as a casual four mile run turned into marathons, ultramarathons, and a thriving online community built around pushing limits and doing hard things. We dive deep into running for beginners, fueling your body, strength training for runners, and recovery. Matt breaks down how to start running if you've never done it before, the walk jog method that actually works, how to choose the right shoes, and why you don't need to have it all figured out to just start. We talk about fueling during long runs, the importance of electrolytes, carb loading before races, and why eating enough is non negotiable if you want to avoid injury. We also get into the mental side of running: why it's more about mindset than mileage, how running became therapy for both of us, and what it takes to show up even when it's hard. Matt opens up about the New York City Marathon controversy, how he handled the backlash, and what he learned from taking accountability in a very public way. We also talk about his next challenge: transitioning into triathlons and taking on a 70.3 Ironman. This conversation is raw, real, and packed with practical advice for anyone who's ever thought about lacing up their shoes and just going. Whether you're training for your first 5k or your tenth marathon, this episode will remind you that you don't need permission to start, you just need to show up. _____ About Matt Choi: Matt Choi is a content creator, endurance athlete, and former college football player known for his authentic approach to running and fitness. After losing his job during the pandemic, Matt discovered running as a form of therapy and self challenge. He's completed over 40 marathons, multiple ultramarathons including the Leadville 100, and has built a loyal community by sharing his journey of pushing limits and doing hard things. Matt is currently training for triathlons and continues to inspire thousands to start running and chase their goals. Find Matt: Instagram: @matchchoi_6 TikTok: @matchchoi_6 YouTube: Matthew Choi _____ 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 _____ Caraway visit https://Carawayhome.com/EMPWR you can take an additional 10% off your next purchase Remi Go to https://shopremi.com/SAMCFIT and use CODE SAMCFIT to get up to 50% off at checkout Cozy Earth Head to https://cozyearth.com and use my code samcfit for up to 20% off Just Thrive Save 20% on your first order at https://justthrivehealth.com/SAMCFIT with code SAMCFIT Air Doctor Head to https://AirDoctorPro.com and use promo code SAM to get UP TO $300 off today! Dream Recovery Head to https://dreamrecovery.io code SAM15 Topics discussed: 00:00:00 From College Football to Running: Matt's Origin Story 00:04:57 The Murph Challenge & First Intro to Distance Running 00:10:38 First Marathon Attempt & Learning Through Failure 00:15:33 Getting a Coach & Breaking Sub-3 Hours 00:22:36 Shoe Guide: What Runners Need to Know 00:31:59 Fueling for Runners: Gels, Timing & Race Day Nutrition 00:40:37 Strength Training for Runners 00:47:48 Recovery Essentials: Sleep, Massage & Staying Ahead of Injuries 00:52:24 Leadville 100 & The NYC Marathon Controversy 00:54:25 The NYC Marathon Ban: What Happened & Moving Forward 01:04:21 Next Challenge and Goals 01:11:20 What Empowerment Means & Final Thoughts

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The Hidden Truth About My Gut Health: Why I Cut Out Caffeine & Protein Powder Mar 11, 2026

What if the bloating, stomach pain, and exhaustion you've been dealing with for years weren't just something to manage, but a signal that something deeper was going on? In this episode, I'm getting vulnerable and sharing the full story behind my gut health journey: the decade of symptoms I couldn't explain, the tests I finally took, and the protocol that's changing everything. For years, I dealt with intense bloating, stomach pain, gas, constipation, and acne. I cut out gluten, dairy, sugar, and processed foods. I took food sensitivity tests, did blood work, and tried everything I could think of. But nothing fully worked. And the hardest part? Showing up on social media every day to talk about health and wellness while quietly struggling on the inside. After hitting my breaking point, I reached out to my friend Amy Migdalia, a gut health specialist, and we ran comprehensive testing: a full blood panel, stool test, and MRT food sensitivity test. The results? H. pylori, low stomach acid, dehydration, and a depressed immune system. The pieces finally started to make sense. We dove into what H. pylori is, how it thrives in low stomach acid environments, and why I chose a natural protocol over antibiotics to eradicate it and address the root cause. I walk you through the 12 week protocol I'm following: cutting out caffeine, cinnamon, bananas, oats, broccoli, cauliflower, protein powders, protein bars, and all processed foods. I'm focusing on whole foods only, taking 25+ pills a day including digestive enzymes, antimicrobials, probiotics, prebiotics, and binders. Ian even cut out caffeine and energy drinks with me to support me through it, which has been huge. Only three weeks in, and I'm already feeling like a different person. No bloating. No stomach pain. No gas. No flare ups. More sustained energy. Clearer skin. It's wild how much better I feel already, and we're just getting started. If you've ever struggled with gut issues, felt like nothing was working, or wondered if there's more going on beneath the surface, this episode is for you. 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 Follow Amy: https://www.instagram.com/amymigdalia?igsh=dXE4djhjeWV6aHNw _____ PaleoValley Head to https://paleovalley.com/samcfit for 15% off your first purchase. Miraval Resorts Book a stay and start your journey toward Life in Balance at Miraval Resorts. Branch Basics Get 15% off at https://BranchBasics.com with our code EMPWR Fond Go to https://fondregenerative.com/samcfit for 10% off your one-time order with code SAMCFIT AquaTru Go to https://AquaTru.com for 20% off your purifier using promo code SAM Kane Check them out at kanefootwear.com, no code needed _____ Topics discussed: 00:00:00 Welcome & The Struggle Behind the Scenes 00:00:33 Vegas HYROX Race & Hitting a PR 00:06:15 Calvin Harris Concert & Late Night Adventures 00:07:36 LA Podcast Recording & Meeting Dream Guests 00:14:09 A Decade of Gut Health Issues & Symptoms 00:24:33 The Testing Process: Blood Panel & Stool Test 00:26:33 The H. Pylori Diagnosis & What It Means 00:28:40 Food Sensitivities & Cutting Out Caffeine 00:34:02 The Caffeine Withdrawal & Day-to-Day Reality 00:37:01 The 12-Week Protocol: Supplements & Whole Foods 00:39:40 Week 3 Results & Feeling Like a Different Person 00:44:03 Final Thoughts & Community Support

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From Viral Recipes to Skincare: How One Woman Built Her Dream Life | ft. Olivia Adriance Mar 04, 2026

What if the fear of not being enough, the pressure to do it all perfectly, were the exact things keeping you from stepping into the version of yourself you're meant to become? In this episode, I sit down with Olivia Adriance: content creator, recipe developer, soon to be cookbook author, and founder of an upcoming beauty brand built on skin nourishing ingredients. Olivia's journey is anything but linear. From working in corporate accounting to quitting her job during the pandemic to pursue content creation full time, she's built a thriving community around effortless, gluten free, dairy free, refined sugar free recipes that actually taste good and don't take hours to make. We dive deep into her story, her philosophy on food, and what it really takes to build a brand rooted in passion. Olivia opens up about how she healed her cystic acne through diet, why she started sharing recipes on Instagram, and what it was like to post into the void for 18 months before anything took off. We talk about going viral, navigating imposter syndrome, working with your spouse, and why healthy eating isn't the end goal but the catalyst to unlock your life. We also get into the behind the scenes of her upcoming physical cookbook with 100 brand new recipes, how she's been developing a clean beauty line for the past eight months, and why she's only pouring her energy into projects she's truly passionate about. From recipe development to working with management, this episode is packed with real talk for anyone building something from scratch. If you've ever felt stuck between who you are and what you do, or you're trying to balance motherhood, career, and showing up as your best self, this episode is for you. Olivia is proof that you don't need to have it all figured out to keep moving forward. You just need passion, persistence, and the courage to share your story. _____ About Olivia Adriance: Olivia Adriance is a content creator, recipe developer, and founder known for her gluten free, dairy free, refined sugar free recipes that make healthy eating effortless and delicious. With a background in corporate accounting, Olivia left her career to pursue content creation full time, growing her community to over 1 million followers. She's currently working on her first physical cookbook and launching a clean beauty brand focused on skin supportive color cosmetics. Find Olivia: Instagram: @oliviaadriance Website: oliviaadriance.com _____ 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 Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order. Just Thrive save 20% on your first order at https://justthrivehealth.com/SAMCFIT, code SAMCFIT. Remi Go to https://shopremi.com/SAMCFIT code SAMCFIT to get up to 50% off at checkout. Kion Visit https://getkion.com/samantha for 20% off. Wild Grain Visit https://wildgrain.com/SAMCFIT. Dream Recovery Visit https://dreamrecovery.io code SAM15. Topics discussed: 00:00:00 Welcome & The Power of Healthy Eating 00:01:47 From Corporate Accounting to Content Creator 00:05:35 Overcoming Fear & Embarrassment: The Early Days of Posting 00:08:21 18 Months of Grinding: The Road to Going Viral 00:13:38 Viral Recipes & Hitting 100K Followers in a Month 00:28:00 Healing Acne Through Food: The Gluten, Dairy & Sugar-Free Journey 00:32:55 Simple, Flavorful & Healthy: The Recipe Philosophy 00:46:17 Motherhood, Identity Crisis & Postpartum Survival 01:08:50 Launching a Beauty Brand: Skin-Supportive Color Cosmetics 01:21:08 Empowerment & Unlocking the Best Version of Yourself

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Where Your Fear Is, There Your Task Is: Finding Purpose Through Loss | ft. Michael Smoak Feb 25, 2026

What if the fear of being perceived, the pressure to do it all perfectly, and the weight of staying comfortable were the exact things keeping you from stepping into the life you're actually meant to live? In this episode, I sit down with Michael Smoak: content creator, speaker, communication coach, and one of the most authentic voices in the personal development space. Michael's journey is anything but linear: from losing 60 pounds and transforming his body to losing his father and transforming his soul, he's built a life rooted in evidence, faith, and doing the hard things most people avoid. We dive deep into confidence, communication, and courage. We talk about overcoming body image issues, the power of public speaking, why most people lack confidence, and how doing hard things in one area of your life bleeds into every other area. This conversation gets vulnerable. Michael opens up about caring for his dying father, the grief that followed, and how that season became the catalyst for his biggest growth. We talk about showing up for yourself when life is falling apart, the difference between motivation and discipline (and why devotion matters more than both). We also get into modern dating, why so many people are struggling to find their person, and what it really means to build a life worth inviting someone into. Michael shares why he believes men are failing women, and what he's learning about himself in this season of solitude and travel. From fitness and fat loss to faith and fear, this episode is raw, real, and packed with truth bombs. Michael doesn't sugarcoat anything, and that's exactly why this conversation matters. If you've ever felt stuck, scared, or unsure of your next step, this episode will remind you that where your fear is, there your task is. _____ About Michael Smoak: Michael Smoak is a content creator, communication coach, known for his raw, authentic approach to personal development. With a background in professional sales and a passion for helping people break through fear and step into their purpose, Michael has built a loyal following by sharing real talk on confidence, fitness, faith, and doing hard things. He's currently living nomadically across the U.S. and building a life devoted to impact. Find Michael: Instagram: @higherupwellness Podcast: Higher Up Wellness Podcast _____ 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 _____ Wayfair Head to https://wayfair.com to explore all things home. Kane Footwear Check them out at kanefootwear.com, no code needed. Fond Bone Broth GET 10% off your first order with code SAMCFIT! Go to https://fondregenerative.com/samcfit 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. Caraway Visit https://carawayhome.com/samcfit for an additional 10% off your next purchase, code EMPWR. Remi Go to https://shopremi.com/SAMCFIT code SAMCFIT to get up to 50% off at checkout. _____ Topics discussed: 00:00:31 Breaking Through on Social Media 00:07:15 From Bullied Kid to Marathon Runner: Building Confidence 00:09:04 Overcoming Imposter Syndrome 00:11:22 World Record Holder: The 100-Mile Relay Story 00:16:56 Loss of His Father: The Greatest Thing That Ever Happened to Him 00:21:23 Your Misery Is Your Ministry 00:24:32 The Communication Challenge 00:33:18 Sales Degree Changed His Life 00:46:40 Where Your Fear Is, There Your Task Is 00:50:03 Why He's Single & The Fall of Modern Dating 01:04:36 60-Pound Transformation: How He Lost the Weight & Found His Blueprint 01:21:48 Stacking the Deck in Your Favor 01:23:53 What Empowerment Means: Living Like You're Going to Die

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Why Your Cleaning Products Are Making You Sick: The Truth About Toxins | ft. Kelly Love Feb 18, 2026

What if the products you're using to clean your home, wash your clothes, and freshen the air are the very things quietly disrupting your hormones, draining your energy, and keeping you from feeling your best? In this episode, I sit down with one of the co-founders of Branch Basics, a non-toxic cleaning company that's helping families across the country ditch harmful chemicals and create healthier homes. This conversation is eye-opening, practical, and full of simple swaps you can make today that will actually change how you feel. We dive into the real story behind Branch Basics: how a college friend's debilitating pain, PCOS, and thousands of ovarian cysts led to the discovery that what we spray, wash, and breathe in our homes matters more than we think. From fragrance and cleaning products to laundry detergent and pesticides, we break down the hidden chemicals lurking in everyday products and how they're affecting our hormones, our fertility, our skin, our sleep, and even our kids. If you've ever felt like something was off but couldn't figure out why, or you've been wanting to make the switch to cleaner products but didn't know where to start, this episode is for you. Your home should be your safe haven. The place where your body restores, repairs, and thrives. Let's make that happen. _____ About Branch Basics: Branch Basics is a non-toxic cleaning company co-founded by three women passionate about helping people live healthier lives. Their mission is simple: remove harmful chemicals from your home with safe, effective, and easy-to-use products. Their hero product is a plant-based concentrate that replaces dozens of conventional cleaners, making the switch to non-toxic living simple and affordable. Find Branch Basics: Website: https://branchbasics.com Instagram: @branchbasics Head to https://branchbasics.com/EMPWR20 for 20% off Starter Kits on BranchBasics.com Code EMPWR20 _____ 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 _____ Paleovalley Head to https://paleovalley.com/samcfit for 15% off your first purchase. Just Thrive save 20% on your first order at https://justthrivehealth.com/SAMCFIT with code SAMCFIT Lagoon Go to https://LagoonSleep.com/SAMCFIT and use code SAMCFIT for 15% off your first purchase. Vitaclean Head to https://vitaclean.co and use code SAMCFIT for 20% off their Starter Kits. Dream Recovery Shop https://dreamrecovery.io and use code SAM15 for 15% off _____ Topics discussed: 00:00:00 Welcome & Kelly's Journey to Non-Toxic Living 00:09:00 Marley's Story: From Kidney Disease to Food as Medicine 00:11:40 The Hidden Box That Changed Everything 00:13:30 Allison's PCOS Reversal & The Summer That Started It All 00:16:30 Why Cleaning Products Are More Toxic Than You Think 00:19:35 The Branch Basics Concentrate: One Product for Everything 00:24:00 Fragrance-Free Living & The Laundry Detergent Wake-Up Call 00:26:25 Natural Deodorant, Body Odor & The Detox Effect 00:33:55 Stain Removal Secrets & Oxygen Boost Magic 00:36:16 Natural Pest Control & Canceling Your Exterminator 00:38:50 The 90/10 Lifestyle: Botox, Balance & Not Living in Fear 00:42:59 Hormone Disruptors, PCOS & The Pottenger's Cats Study 00:44:55 You Don't Know How Good You Could Feel 00:49:56 The Challenge: Get Toxic Products Out of Your House Today 00:50:42 Where to Find Branch Basics & Closing Thoughts

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Wedding Planning & Relationship Real Talk: Valentine’s Q&A with Ian Feb 11, 2026

What if the secret to a lasting relationship isn't perfection, but choosing each other every single day, even when life gets messy, busy, and blended?

In this Valentine's Day episode, Ian and I are pulling back the curtain on our relationship: how we keep the spark alive, navigate life as a blended family, handle conflict, blend finances, and stay best friends through it all. We're also giving you a wedding update: From our venue and vision to the design details, music, florals, and why we're skipping the traditional bridal party.

We answer your most-asked relationship questions: How do we deal with routine changes when we have the kids versus when we don't? How often should intimacy happen to keep things healthy? What do we protect in our relationship as life gets busier? And the big one: how do you get your partner more aligned with a wellness lifestyle when they're just not interested?

This conversation is honest, real, and full of the little things that actually matter. From over-communicating instead of guessing to never stopping dating each other, protecting each other's inner child during conflict, and why leading by example is more powerful than forcing change. We're sharing what's working for us and what we've learned the hard way.

We also talk about Valentine's Day, why we don't go out on the actual day, how we celebrate love with our kids, and why romance looks different for everyone. Plus, a rapid-fire round that gets into who apologizes first, who's more dramatic when hungry, and who steals all the blankets (spoiler: it's me).

If you're in a relationship, building one, or just want to believe that healthy love is still possible, this episode is for you. Love isn't about having it all figured out. It's about showing up, compromising, communicating, and choosing each other over and over again.

_____

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

_____

Just Thrive
Save 20% off your first order athttps://justthrivehealth.com/SAMCFIT

with code SAMCFIT

Lagoon

Go to https://LagoonSleep.com/SAMCFIT and use code SAMCFIT for 15% off your first purchase.

Puori
Go to https://puori.com/SAMCFITand use the code SAMCFITat checkout for 20% off

Fond Bone Broth
GET 10% off your one-time order with code SAMCFIT! Go to https://fondregenerative.com/samcfit

Paleovalley
Head to https://paleovalley.com/samcfit for 15% off your first purchase.

Kane Footwear

Check them out at kanefootwear.com, no code needed.

Topics discussed:

00:00:00 Welcome & Valentine's Day Vibes 00:03:55 Wedding Planning Update: Venue, Vibes & Vision 00:07:36 Wedding Details: Hybrid DJ, Disco Balls & Dress Blues 00:14:18 Relationship Q&A: Who's More Romantic? 00:17:00 Dating in the Modern World: Why It's So Hard to Find Love 00:20:20 Keeping the Spark Alive with Kids & Blended Family Life 00:21:49 Co-Parenting Realities: Navigating Ex Relationships 00:24:40 Blending Finances, Routines & Intimacy in Relationships 00:30:17 Protecting Your Relationship: Best Friends First 00:36:39 Rapid Fire Round & Valentine's Day Send-Off

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This Gut Health Truth Is Changing Everything for Women | ft. Tina Anderson Feb 04, 2026

What if the bloating, fatigue, skin issues, and brain fog you've been dealing with aren't separate problems at all, but symptoms of one root cause you've been overlooking?

In this episode, I sit down with Tina Anderson, attorney-turned-entrepreneur and co-founder of Just Thrive, a research-based gut health company that's completely disrupting the probiotic industry. Tina spent years in the pharmaceutical world before realizing that Western medicine was focused on treating symptoms, not preventing disease or addressing root causes.

We dive deep into why gut health is more compromised now than ever before: From glyphosate in our food supply to antibiotics, stress, and antimicrobial overload. Tina breaks down what's really happening in your gut when you experience bloating, irregular digestion, skin issues, mood swings, and low energy. She explains leaky gut, how probiotics actually work and why most don't.

This conversation is honest, educational, and empowering. We talk about why your gut is the foundation for everything—from your immune system and hormones to your mental health and energy levels. Tina also shares why every person should be on a spore-based probiotic, how to support your kids' gut health, the role of digestive bitters, and what it really takes to heal your gut in a world that's constantly working against it.

If you've ever felt like something was "off" but couldn't figure out why, or you've tried everything and still aren't seeing results, this episode will give you answers. Your gut isn't just part of your health. It is your health.

_____

About Tina Anderson:
Tina Anderson is an attorney, former pharmaceutical executive, and co-founder of Just Thrive, a research-based gut health company specializing in spore-based probiotics. After years in the pharmaceutical industry, Tina saw the need for a more preventative, root-cause approach to health—and built a company focused on empowering people to take control of their wellness through gut health. Just Thrive is known for its clinically studied products, transparency, and commitment to real results.

Find Just Thrive:
Website: https://justthrivehealth.com (\"https://justthrivehealth.com\")
Use code SAMCFIT for $20 off your order

_____

Sam's LINKS:
https://www.shopltk.com/explore/Samcfit (\"https://www.shopltk.com/explore/Samcfit\")

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

My Macro Guide:
https://samcfit.com/macro-guide-only (\"https://samcfit.com/macro-guide-only\")

Running Programs:
https://www.samcfit.com/running-programs (\"https://www.samcfit.com/running-programs\")

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine (\"https://www.youtube.com/@Samantha_Christine\")

_____

Cure Hydration
Get 20% off your first order at curehydration.com/EMPWR with code EMPWR.

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

Caraway
Visit https://carawayhome.com/samcfit for an additional 10% off your next purchase with code EMPWR.

Clearstem
Clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order.
Dream Recovery
https://dreamrecovery.io/ Code: SAM15

_____

Topics discussed:

00:00:00 Welcome & The Gut-Brain Connection 00:00:34 From Pharma to Gut Health: Tina's Origin Story 00:03:03 Why Gut Health Is More Compromised Than Ever 00:05:36 Glyphosate, Pesticides & The Food Supply 00:07:19 The Gut-Brain Axis & Mental Health 00:08:23 Antibiotics: The Atomic Bomb on Your Gut 00:17:49 Healing Your Gut: Practical Tips & Lifestyle Changes 00:23:27 Spore-Based Probiotics: What Makes Them Different 00:31:54 Probiotic Myths: CFUs, Refrigeration & Rotation 00:36:27 Leaky Gut: The Silent Epidemic 00:49:59 Bloating Is Not Normal: Digestive Issues Explained 00:45:52 Probiotics for Kids & Pregnancy 00:48:43 How Long Until You See Results & Final Advice

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Day in the life: How I balance work, fitness and family Jan 28, 2026

What if the secret to feeling more productive, centered, and present isn't doing more, but structuring your day with intention?

In this episode, I'm taking you behind the scenes of my full day: from my 5 a.m. wake-up to my nighttime wind-down routine. This isn't a highlight reel. It's the real, unfiltered look at how I balance being a mom, running a business, training for a 70.3, creating content, coaching clients, and showing up for my family. All while protecting my energy and staying grounded.

I walk you through my non-negotiables: my morning meditation and red light routine, how I structure my workouts, what I actually eat in a day, how Ian and I work together without losing our minds, and why time blocking has completely changed my life. I also share how I stay off my phone when the kids get home, my supplement lineup, why I don't lift in the morning, and the nighttime rituals that help me sleep better and wake up ready.

This episode is honest, detailed, and full of the little habits that actually make a difference. From protein coffee and chia seed pudding to mouth tape and magnesium before bed, I'm breaking down what works for me, and why I believe structure creates freedom.

If you've ever wondered how to build a routine that supports your goals without burning you out, this episode will give you a real blueprint. You don't need to do it all. You just need to do what matters: consistently.

_____

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

_____

Fond
Get 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.

Wayfair
Head to https://wayfair.com to explore all things home.

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.

PaleoValley
Head to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.

Vitaclean
Head to https://vitaclean.co and use code SAMCFIT for 20% off their starter kits.

_____

Topics discussed:

00:00:00 Welcome & Why I'm Doing a Day in the Life Episode 00:02:25 5 AM Morning Routine: Red Light, Meditation & Breathwork 00:06:51 Protein Coffee, Supplements & Morning Time with Lucy 00:14:23 Morning Cardio Session & Training for 70.3 Ironman 00:16:16 Breakfast with the Kids & Getting Them Ready for School 00:19:24 The Work Day: Content Creation, Coaching & Running a Brand 00:23:36 Working with Your Partner: How Ian and Sam Make It Work 00:29:18 Afternoon Lift: Why 30-45 Minutes Is All You Need 00:31:11 School Pick-Up & Intentional Phone-Free Time with Kids 00:32:53 Dinner, Bedtime Routine & Winding Down as a Family 00:36:06 Nighttime Routine: Magnesium, Skincare & Eight Sleep 00:40:23 Final Thoughts & The Power of Time Blocking

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From Blogging to Beauty Empire: How Courtney Shields Built Dibs Beauty Jan 21, 2026

What if the fear of not being enough, the pressure to have it all figured out, and the weight of past trauma were actually the very things keeping you from becoming who you're meant to be?

In this episode, I sit down with Courtney Shields: content creator, founder of Dibs Beauty, wife, mom, and one of the most real, grounded voices in the wellness and beauty space. Courtney's journey is anything but linear. From blogging for three years without making a dollar to co-founding a brand now sold in every Ulta across the country, she's built her career on authenticity, grit, and a willingness to evolve.

But this conversation goes so much deeper than business. We talk about the loss of her father, navigating divorce as a mom, unhealthy dating patterns, finding her soulmate on Hinge, and what it's really like to build a life rooted in faith, gratitude, and self-work. Courtney opens up about her current pregnancy, the fear and healing that came with miscarriages, and how she's learning to let go of control and lean into prayer.

We also dive into relationships: the green flags that matter, what it means to find your best friend and your person, and why the inner work you do on yourself is the foundation for everything else. From beauty and confidence to boundaries, energy, and empowerment, this episode is honest, vulnerable, and so inspiring.

Courtney is proof that you don't have to have it all together to keep moving forward. You just have to be willing to do the work, show up as yourself, and trust that the right things will find you when you're ready.

_____

About Courtney Shields:
Courtney Shields is a content creator, entrepreneur, and co-founder of Dibs Beauty, a makeup brand built on empowerment, simplicity, and putting yourself first. Known for her relatable approach to beauty, lifestyle, and motherhood, Courtney has built a loyal community by sharing the real, messy, beautiful parts of life. She's a wife, mom, and believer in doing the inner work — even when it's hard.

Find Courtney:
Instagram: @courtney_shields
Dibs Beauty: Available at Ulta and online at dibsbeauty.com

_____

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

_____

Lagoon

Use the code SAMCFIT for 15% off your first purchase at LagoonSleep.com/SAMCFIT.

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

Cure Hydration

Get 20% off your first order at curehydration.com/EMPWR with code EMPWR.

Dream Recovery

dreamrecovery.io use code SAM15 for 15% off your purchase.

Kane Footwear

Check them out at kanefootwear.com, no code needed.

Topics discussed:

00:00:00 Welcome & The Power of Inner Work 00:01:40 From Beauty Blogger to Boss Babe: Courtney's Origin Story 00:07:39 The College Degree She Didn't Know She Missed 00:12:30 Building Community Through Authenticity 00:17:41 Grief, Loss & Moving Forward: Losing Her Dad 00:33:34 From Dibs Idea to Ulta Shelves: Building a Beauty Empire 00:36:05 Must-Have Dibs Products & Beauty Philosophy 00:21:32 Meeting Her Soulmate on Hinge & Knowing Immediately 00:48:45 Pregnancy at 38: Hematomas, Sciatica & Gratitude 00:55:03 Green Flags in Relationships & Doing the Inner Work 01:16:27 Empowerment Through Boundaries & Saying No

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The Truth About Body Recomp: Why You’re Not Seeing Results Jan 14, 2026

What if the number on the scale isn't the real measure of progress, and the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?

In this episode, Ian and I are breaking down everything you need to know about body recomposition: what it actually is, how to do it, and why it's one of the most empowering transformations you can make for your body and your confidence.

We answer the most common questions I get in my DMs: How often should you lift? What macros should you hit? Is one leg day a week enough? Do you need to eat back your workout calories? And the big one: are you really "bulking," or is something else going on?

We talk about the myth of bulky, why lifting heavy won't turn you into a bodybuilder overnight, how to structure your workouts for real results, and why you have to be eating to build muscle. We also dive into reverse dieting, protein synthesis, progressive overload, rest days, meal timing, intermittent fasting, and how to navigate vacations without derailing your progress.

This conversation is honest, practical, and packed with actionable advice, whether you're brand new to lifting or you've been training for years. If you've ever felt confused about how to change your body composition, this episode will give you clarity, confidence, and a real plan to move forward.

Body recomp isn't just about how you look. It's about how you feel, how you show up, and how you build a body that supports the life you want to live.

_____

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

_____

Fond
Get 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.

Paleo Valley
Head to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.

Miraval Resorts
Book a stay and start your journey toward life in balance at Miraval Resorts.

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

Caraway
Visit https://carawayhome.com/samcfit for an additional 10% off your next purchase with code EMPWR.

_____

Topics discussed:

00:00:00 Welcome & The Truth About Building Muscle 00:00:28 Life Updates: Wedding Planning & Learning to Ask for Help 00:07:17 What Is Body Recomposition & How Does It Work? 00:12:03 How to Start Your Body Recomp Journey 00:21:29 The Perfect Weekly Workout Split for Muscle Growth 00:26:14 Protein Synthesis & Why Hitting Muscles Once a Week Isn't Enough 00:30:22 Debunking the Bulky Myth: Why You're Not Actually Bulking 00:37:20 Macros, Meal Timing & Why You Need to Eat to Build Muscle 00:48:34 Peptides, Recovery & Listening to Your Body 00:52:01 Final Tips & How to Get Personalized Coaching

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

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.

_____

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)

_____

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.

______

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

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.

_____
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

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.

_____

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

_____

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

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.

_____

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.

_____

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

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.

_____

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

_____

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

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.ewg.org/skindeep/browse/brands/3803-Skin_Care/

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

_____

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

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

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

_____

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:

Sam’s LINKS:

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

My Macro Guide:

Running Programs:

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

Follow Sam:

Insta: @samcfit_

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

_____

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

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.

_____

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

Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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.

_____

Sam’s LINKS:

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

My Macro Guide:

Running Programs:

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

_____

Dream Recovery | code: SAM15

CLEARSTEM

Head to https://www.clearstem.com and use code SAMCFIT at checkout for an exclusive Black Friday deal, just for EMPWR listeners.

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.

_____

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

Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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.

_____

Mentioned in this episode:

Sam’s LINKS:

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

My Macro Guide:

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*

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.

_____

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?

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Shocking Truth About What’s Floating in Your Indoor Air | ft. Mike Feldstein Oct 29, 2025

I never thought about my air quality until this conversation. In this eye-opening episode, I sit down with Mike Feldstein, founder and CEO of Jaspr, to explore the invisible world of the air we breathe—and how it could be silently sabotaging your health, energy, and longevity.

We breathe 20,000 times a day, yet most of us have no idea what’s in our air. From mold and VOCs to toxins from furniture and cleaning products, the hidden pollutants inside our homes can trigger fatigue, brain fog, allergies, and even chronic illness.

Mike breaks down why indoor air can be up to five times more polluted than outdoor air, what makes “new home smell” toxic, and how air scrubbers differ from traditional purifiers.

As a mom, this conversation made me realize that air is the missing link in creating a healthy home. If you’ve ever walked into a space and felt “off,” this episode will completely change how you think about your environment—and what it means to truly live well.

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About Mike:

Mike Feldstein is the Founder & CEO of Jaspr, an air science and technology company on a mission to protect air quality and improve human health through innovation and education. An unconventional entrepreneur, Mike’s journey spans disaster restoration, air-quality consulting, and design. His work is driven by one mission: to make clean, healthy air accessible to everyone. With Jaspr, he’s transforming how we understand and control the spaces we live, work, and breathe in.

Find Jaspr online:

🌐 jaspr.co

📸 Instagram: @jasprair

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For the next two weeks, Mike is giving EMPWR listeners an exclusive $400 off a Jaspr Air Scrubber!

Just head to https://jaspr.co and use code EMPWR at checkout to claim your $400 discount.

Sam’s LINKS:

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

My Macro Guide:

Running Programs:

Follow Sam:

Insta: @samcfit_

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

_____

Dream Recovery | code: SAM15

Beam

Go to https://shopbeam.com/SAMC and claim your 35% off.

Caraway

Visit https://carawayhome.com/samcfit you can take an additional 10% off your next purchase.

Calm

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

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.

_____

Topics discussed:

00:00 – Introduction

01:40 – Why Air Quality Awareness Matters

04:02 – What’s Actually in Our Air

06:00 – The Hidden Dangers of Modern Homes

07:10 – Toxic Furniture, Fire Retardants & Home Building Codes

08:10 – Crawl Space vs. Slab Homes

09:20 – The Truth About “New Home Smell”

10:30 – Why Home Inspectors Don’t Check Air Quality

11:42 – Fragrances & Air Fresheners: Hidden Toxins

12:50 – How Builders Can Create Healthier Homes

17:20 – Understanding PM2.5 and Air Scrubbers

18:45 – Signs of Poor Indoor Air Quality

19:20 – Mike’s Background in Disaster Restoration

21:00 – The Difference Between Air Purifiers and Air Scrubbers

22:35 – Founding JASPR: From Burnout to Purpose

24:30 – How COVID & Dentists Helped Launch JASPR

26:40 – Early Testimonials & Family Transformations

28:30 – The Power of Environment & Design

32:40 – The Data Behind Clean Air

35:40 – Chronic Exposure vs. Acute Exposure

37:40 – Simple Steps to Improve Air Quality

39:00 – Cooking & Hidden Air Pollutants

41:00 – Bathroom Moisture, Mold & Ventilation

42:20 – What Makes JASPR Different

44:30 – The Value of Investing in Health

45:40 – Lifetime Warranty & Customer Service Model

47:50 – JASPR as an Education Company

51:00 – Building the Healthiest School in America

52:10 – Why Kids Get Sick in Schools

53:40 – Designing the Ideal Learning Environment

55:00 – Redefining “Environment”

Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Enjoy the Holidays Without Losing Control Oct 22, 2025

Every year, Halloween used to kick off my spiral — candy, family gatherings, food guilt, and the endless “I’ll start again in January” loop. Not this year.

In this episode, Ian and I sit down right before our big move and marathon weekend to talk about how the holiday season doesn’t have to derail your health, your goals, or your peace of mind. I open up about my past struggles with binge eating, body dysmorphia, and the years I spent stuck in the guilt–restrict–repeat cycle… and how tracking macros and healing my mindset changed everything.

We talk about:

How to enjoy Halloween candy without spiraling into guilt
Why “waiting until January” is the biggest lie we tell ourselves
The holiday habits that secretly keep you stuck
Our family’s healthy Halloween traditions (hello, Switch Witch!)
How to help kids build a positive relationship with food
Staying consistent when it’s cold, busy, and chaotic
My new winter training program designed for balance and strength

If you’ve ever felt like the holidays undo all your progress — this one’s for you. You can have the candy, the cookies, and the cozy nights… without losing your sense of control or confidence.

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My Favorite “Better-for-You” Treats:

🍫 Unreal Candy — tastes just like the classics, without the junk
🍬 Hu — rich, dark chocolate made with simple ingredients
🍭 Yum Earth — dye-free, kid-approved sweets

Sam’s LINKS:

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

My Macro Guide:

Running Programs:

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

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

_____

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

David Protein:

Buy 4 cartons and get the 5th free when you go to https://davidprotein.com/samcfit

Pouri:

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

Remi:

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

Branch Basics:

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

Bubs Naturals:

Get 20% Off your entire order with code SAMCFIT at https://www.bubsnaturals.com/

_____

Timecodes:

00:00 – Welcome & Intro

01:04 – Moving on Halloween

02:05 – Power Rangers Family Costumes

03:18 – The Holiday Overwhelm & Food Mindset

04:06 – From Binge Eating to Healing

06:03 – Discovering Macros & Food Freedom

12:47 – Restriction, Upbringing & Food Psychology

13:58 – Balancing Food & Joy During the Holidays

16:07 – Holiday Health Tips: Candy, Dyes & Kids

19:10 – Staying on Track for Thanksgiving & Christmas

20:05 – Winter Workout Program & Muscle Building

24:14 – Post-Holiday Mindset Reset

27:22 – Calorie Strategy & Macro Flexibility

28:37 – Staying Consistent During Winter

30:26 – Why You Should Start Now (Not January)

31:37 – Discipline vs. Perfection

35:22 – Non-Negotiables & Mindset

36:58 – Managing Different Health Mindsets in Relationships

38:15 – Favorite Holiday Foods

40:26 – Halloween Community Callout & Closing

Learn more about your ad choices. Visit megaphone.fm/adchoices

We Are Engaged! Oct 15, 2025

I can’t believe I get to finally say this out loud… we’re engaged!! In today’s episode, I’m joined by my fiancé (!!!) Ian, and together we’re reliving every detail of the proposal — from how he secretly planned it to the moment I realized what was happening (spoiler: I was completely shocked).

We’re opening up about everything — how it really went down at the coffee shop where we had our very first date, why having the kids there made it so special, and what this next chapter means to us after both having walked through divorce, growth, and healing.This episode is raw, joyful, and full of laughter (and maybe a few tears). It’s one of the most meaningful conversations I’ve ever shared on the podcast, and I’m so excited to let you in on our story.

If you’ve been following our journey — from healing to happiness — thank you for being part of it. Your messages and support mean the world.

Listen in to hear how Ian asked, how I said yes, and what’s next for us.

_____

Sam’s LINKS:

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

My Macro Guide:

Running Programs:

Follow Sam:

Insta: @samcfit_

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

_____

Dream Recovery | code: SAM15

Manukora

Head to https://manukora.com/SAMCFIT to save up to 31% plus $25 worth of free gifts with the Starter Kit.

Growth Therapy

Visit https://GrowTherapy.com/SAMCFIT today to get started.

EightSleep

Head to https://eightsleep.com/empwr and use the code EMPWR to get $350 off your very own Pod 5 Ultra.

CLEARSTEM

Go to https://CLEARSTEM.com/SAMCFIT and use code SAMCFIT at checkout for 15% off.

Kion

Visit https://getkion.com/samantha for 20% off.

_____

Topics discussed:

00:00 – Intro

00:15 – We are engaged!

01:21 – How Ian Planned the Proposal

03:06 – Why the Coffee Shop Was Meaningful

04:32 – The Morning of the Proposal

07:12 – The Proposal Moment

09:15 – Ian’s speech to Sam & Sam’s Reflections

10:17 – Full-Circle Feelings & Family

14:18 – After the Proposal: Celebration & Sushi

15:36 – Favorite Parts of the Engagement

17:46 – The Ring

18:29 – Other Moments Sam Thought It Might Happen

20:35 – Ian Asking Sam’s Dad for Permission

23:13 – Reflections on Healing & Partnership

26:40 – How This Engagement Feels Different

29:21 – What’s Changed with Age & Maturity

33:05 – Lessons from Past Relationships

38:28 – Next Steps: Wedding or Elopement?

40:23 – Wedding Vision & Dress Talk

40:45 – Destination Ideas: Greece, Switzerland, Florida

41:17 – Staying Present & Planning Ahead

41:36 – Tentative Wedding Timeline

42:45 – Wrap-Up & Closing Thoughts

Learn more about your ad choices. Visit megaphone.fm/adchoices

Do This in Your 30s to Prevent Cognitive Decline | ft. Louisa Nicola Oct 08, 2025

In this must-listen episode, I sit down with Louisa Nicola — neurophysiologist, human performance coach, and founder of Neuro Athletics — to reveal the science-backed strategies for peak brain health, fitness, and longevity. With a background in neurophysiology from the University of Sydney Medical School, Louisa has become a trusted advisor to elite CEOs, professional athletes, and top executives. Through her groundbreaking platform Neuro Athletics, she’s trained and certified over 2,000 coaches worldwide, helping people optimize brain performance, prevent cognitive decline, and unlock their full potential.

Louisa also opens up about her new women’s health product, Brain Code, launching in October, designed to support brain and body optimization for women at every stage of life.

This conversation is packed with both science and heart — including emotional moments around the impact of Alzheimer’s, and practical strategies anyone can adopt now to improve brain health and performance.

Together, we dive into:

Why creatine is one of the most researched and misunderstood supplements
Creatine’s surprising role in Alzheimer’s prevention and cognitive longevity
How exercise, diet, and strength training impact brain health
The truth about fasting, hormone replacement therapy (HRT), and women’s health
Actionable brain-first strategies you can implement today

Connect with Louisa:

Instagram: louisanicola_
Podcast: The Neuro Experience
YouTube: Louisa Nicola
The Brain Code
Website: https://www.neuroathletics.com.au/

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

Blokes + Joi Wellness | code: SAMCFITPOD*50% off all labs on both sites*

https://choosejoi.co/samcfitpod CarawayVisit https://Carawayhome.com/samcfitor use code SAMCFITat checkout for 10% off.

PuoriGo to https://puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% of.

AquaTruHead to https://AquaTru.com and get 20% off your purifier using code sam. AquaTru even comes with a 30-day best-tasting water guarantee or your money back.

CalmGet 40% off a Calm Premium Subscription at https://calm.com/SAMCFIT_____

Topics discussed:

00:00 – Intro clip

00:28 – Guest intro

02:06 – Creatine 101: Why Luisa Champions It for Brain Health

03:34 – What Is Creatine & Why the Brain Needs It

06:14 – Optimal Creatine Dosage for Women

07:53 – Addressing Myths: Bloating & Water Retention with Creatine

09:29 – Creatine for Concussions, Recovery & Neuroprotection

10:50 – The NFL, Traumatic Brain Injuries & Luisa’s Work with Athletes

11:41 – Understanding Alzheimer’s Disease & Why It’s Preventable

13:07 – Root Causes: Inflammation, Diet, and Poor Lifestyle

14:46 – Ad18:06 – Why Alzheimer’s Impacts More Women Than Men

19:13 – Sugar, Inflammation & the Brain's Deterioration

21:01 – Early Symptoms: Brain Cell Death & Cognitive Decline

21:53 – Creatine's Protective Role in High-Stress Brain Environments

24:08 – Mental Health & Creatine: A Better Alternative to SSRIs?

25:17 – Why Exercise Is Essential for Brain Longevity

26:23 – Zone 2 Cardio: BDNF, Hippocampus Growth & Aging Brain Benefits

29:44 – Resistance Training: Strength, Cognition & Mental Performance

32:27 – Ad

35:06 – Twin Study: Leg Strength and Brain Volume Connection

36:36 – The VO2 Max Death Zone: Why High Intensity Isn’t Enough

40:44 – Luisa’s Daily Training Routine: Intervals, StairMaster & Recovery

42:27 – The Truth About Yoga & Pilates for Cognitive Health

42:33 – Is Fasting Good for the Brain? Weighing the Risks for Women

46:11 – Hormones & Brain Health: The Power of HRT

48:15 – How Estrogen Fuels Brain Energy & Function

48:45 – Ad

56:37 – Estrogen Testing, Hormonal Shifts & Menopause Prep

58:52 – What Women Should Do Before Starting HRT

59:59 – The Cognitive Power of Testosterone in Women

Learn more about your ad choices. Visit megaphone.fm/adchoices

Q&A: Health, Faith, Fitness & Daily Routines Oct 01, 2025

In this heartfelt solo episode, I get real about the chaos of constant travel, balancing personal goals with family life, and the power of giving yourself grace when life gets messy. From award wins and podcast milestones to personal updates and your most-asked questions, I invite you into a cozy girl chat that will leave you feeling seen, grounded, and inspired.

If you've been struggling to stay consistent with your workouts, feeling the weight of mom guilt, or just need some motivation—this one’s for you.

_____

Sam’s LINKS:

Clearstem cleanser Clearstem serum

Resource Links Mentioned:

Clearstem moisturizer Complexion color correcting pads

Complexion cleansing oil

Complexion retinol oil

Summer Fridays Jet Lag Mask® + Moisturizer

Eye cream

Clearstem | code: SAMCFIThttps://clearstem.com/SAMCFIT

_____

Grow Therapy

Visit GrowTherapy.com/SAMCFIT today to get started

Timeline

Head to timeline.com/SAMCFIT to get started. That’s timeline.com/SAMCFIT. Your cells will thank you!

Remi

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

Puori

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

EightSleep

Head to eightsleep.com/empwr and use the code EMPWR to get $350 off your very own Pod 5 Ultra.

Beam

Head to shopbeam.com/SAMC and take advantage of their limited time pricing of up to 35% off PLUS 2 free gifts when you use the code SAMC at checkout.

_____

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

My Macro Guide:

Running Programs:

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

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

Topics discussed:

00:00 - Welcome & Introduction

00:10 - Reflections on Summer & Travel Recap

00:28 - Winning the Rising Star Award

01:34 - Perspective on Hard Work & Sharing Success

01:57 - San Diego Trip & Celebrating Ian

03:47 - Austin Trip & Pursuit Network Launch Event

04:28 - Travel Fatigue & Missing Routine

05:14 - Finding Motivation & Giving Yourself Grace

05:54 - Instagram Q&A Intro

06:10 - Ironman Training Plans & Uncertainty

10:17 - Daily Eating Routine & Supplements

13:06 - Balancing Fitness Without Obsession

13:32 - Faith & Christianity

15:20 - House Hunting & Offer Accepted

16:36 - Engagement Timeline & Relationship with Ian

21:36 - How Often to Workout & Importance of Rest Days

22:17 - Building a Supportive Social Media Community

24:10 - Adding Protein Without Caloric Surplus

25:41 - Full Skincare Routine

30:10 - Managing Mom Guilt & Using Affirmations

31:37 - Bucket List Travel Destinations

32:34 - Meal Prepping for a Hungry Partner

33:17 - Tanning Routine & Products

33:59 - ADHD Diagnosis, Medications & Natural Coping

34:59 - Minimalist Lifestyle with ADHD

35:57 - Ian’s Potential Training App Idea

36:40 - Merch & Hat Restock Plans

37:24 - Closing Thoughts, Community Love & Future Episodes

Learn more about your ad choices. Visit megaphone.fm/adchoices

She Healed Chronic Pain With One Diet Change (You Won’t Believe It) ft. Addison LaBonte Sep 24, 2025

What if your chronic pain was actually your biggest breakthrough? After years of unexplained leg pain nearly ended her athletic career, Addison LaBonte made one life-changing decision: she ditched gluten. Not only did it heal her body, but it also ignited a mission to create clean, gluten-free desserts that actually taste amazing.

In this powerful episode, we go deep on training, entrepreneurship, clean ingredients, and how to stop letting fear make your decisions for you.

About Addison LaBonte Addison is a former D1 college athlete turned clean dessert entrepreneur. She’s the founder of Sweet Addison’s, a fast-growing gourmet gluten- and dairy-free dessert brand, and the voice behind the blog Organically Addison. After healing her own body through food, Addison is on a mission to redefine what “healthy” desserts can taste like.

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Shop Sweet Addison’s at ⁠⁠https://sweetaddisons.com⁠⁠ and use code SAMCFIT for 10% off.

Follow Addison:⁠⁠ @organicallyaddison⁠

SHOWNOTES: Sam’s LINKS:

Dream Recovery | code: SAM15 ⁠

https://dreamrecovery.io/⁠

LMNT

Head to⁠ https://drinklmnt.com/SAMCFIT⁠ to grab a free 8-count sample pack of their most popular flavors with any purchase.

David Protein

Buy four cartons and get the fifth free at ⁠https://davidprotein.com/samcfit⁠.

Manukora

Head to⁠ ⁠⁠https://manukora.com/SAMCFIT⁠ to save up to 31% plus $25 worth of free gifts with the Starter Kit

Branch Basics

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

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

Resources & Links:

Shop Sweet Addison’s: ⁠https://sweetaddisons.com⁠
Follow Addison:⁠ @organicallyaddison⁠

Topics discussed

00:00:00 – Intro

00:00:20 – Addison’s backstory

00:03:37 – Compartment syndrome diagnosis

00:06:45 – Going gluten-free: dramatic health improvements

00:08:42 – Cutting out gluten & dairy

00:10:46 – Passion for baking & beginning of “Organically Addison” blog

00:16:33 – Corporate finance career vs. entrepreneurial calling

00:20:53 – Fear of failure → entrepreneurship bravery

00:24:34 – Comfort zones & resilience: moving states, launching a business, growth mindset

00:26:14 – Product development decisions

00:30:24 – Product expansion

00:35:29 – Daily eating habits, enjoying her own products, impact on moms & kids with allergies

00:39:42 – Bigger mission: clean food movement, reducing dyes & artificial ingredients

00:41:00 – Ironman training: discipline and planning races

00:44:10 – Triathlon training challenges: swimming, biking, Navy SEAL coaching, endurance prep

Learn more about your ad choices. Visit megaphone.fm/adchoices

Fertility, PCOS & Period Loss: The Hidden Epidemic in Fit Women | ft. Dr. Natalie Crawford Sep 17, 2025

This is one of the most powerful conversations we’ve had on The EMPWR Podcast. In this episode, I sit down with Dr. Natalie Crawford — fertility physician and hormone expert — to unravel the truth about hormone health, period loss, PCOS, fertility struggles, and the dangerous undercurrent of underfueling in high-performing women.

Whether you're planning to get pregnant, struggling with PCOS, or simply want to feel better in your body, this episode is a wake-up call every woman needs to hear.

Guest Bio:

Dr. Natalie Crawford is a fertility physician at Fora Fertility in Austin, Texas who knows that trying to understand your body and your hormones can be exhausting and overwhelming in the world of medical misinformation and contradicting opinions.

She started the As a Woman Podcast to educate and empower, giving people access to the knowledge she's acquired on health and fertility from the comfort of their home.

Resources & Mentions:

– Dr. Natalie Crawford’s Podcast: As a Woman

– Preorder Dr. Crawford’s Book: https://www.nataliecrawfordmd.com/book

– Fora Fertility Clinic: https://www.forafertility.com/

Follow Dr. Natalie Crawford:

Instagram & YT: @nataliecrawfordmd

Website: www.nataliecrawfordmd.com

_____

Sam’s LINKS:

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Clearstem

Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off.

Vitaclean

Head to https://vitaclean.co and use code SAMCFIT for 20% off their Starter Kits.

Caraway

Visit https://Carawayhome.com/samcfit you can take an additional 10% off your next purchase.

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

My Macro Guide:

Running Programs:

Follow Sam:

Insta: @samcfit_

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

Topics discussed:

00:00:00 – Intro

00:01:28 – Impact of nutrition on hormone health

00:02:19 – Most important daily nutrition habits for hormonal balance

00:06:52 – Samantha shares losing her period for 13 months

00:09:07 – Why healthy fats are critical for hormone production

00:09:52 – Advice for busy, under-fueled women not seeing results

00:12:07 – Sleep as the foundation for hormone balance

00:14:21 – Navigating sleep misalignment with partners

00:16:00 – Tools & supplements to improve sleep (melatonin, noise apps)

00:18:11 – Must-have daily supplements for hormone support

00:19:44 – Importance of bloodwork: especially vitamin D & deficiencies

00:23:51 – Deep dive: PCOS – what it is, symptoms, and diagnosis

00:30:14 – Lifestyle and food interventions for PCOS

00:33:10 – How muscle building & movement reduce inflammation

00:35:03 – Training without losing your period again

00:38:10 – Tracking ovulation & reading body signs

00:41:17 – Primary culprits for rising fertility challenges

00:42:27 – Why some women get pregnant after stopping IVF

00:44:42 – Egg quality vs quantity: what you can and can't change

00:46:12 – Lifestyle shifts that boost metabolic and egg health

00:52:52 – Preparing to try: what active women should do 1 year out

00:55:00 – How long before trying should you stop birth control?

00:56:02 – Using body cues + basal temperature to track cycles

00:58:06 – Most women only track after struggling: why that's too late

01:00:02 – Fertility testing & advocacy: when to seek help

01:02:39 – MTHFR gene: what it means for folate & pregnancy

01:04:02 – Methylated folate vs folic acid for birth defect prevention

01:05:23 – Miscarriage risks without proper folate supplementation

01:08:14 – Low progesterone and miscarriages: how it works biologically

01:10:33 – Inflammatory foods, sugar, and alcohol's role

01:13:00 – Removing toxins and endocrine disruptors at home

01:15:12 – Household changes to protect children's long-term health

Learn more about your ad choices. Visit megaphone.fm/adchoices

Honesty Hour: Spicy Truths Sep 10, 2025

In this raw and unfiltered episode Ian and I sit down for a much-needed Honesty Hour—a candid conversation about life, love, parenting, training, and everything in between. From late-night trail runs and house hunting to tattoos, Ironman prep, and how we really keep things spicy, no topic is off limits.

Listeners will hear heartfelt stories about blended family life, navigating past divorces, and the lessons learned in building a healthy, communicative partnership. They also tackle questions from the audience—covering relationship communication, prepping for 20+ mile runs, thoughts on alcohol, and the realities of working and training as a couple.

Whether you’re here for the fun banter, relationship wisdom, or fitness tips, this episode is packed with laughter, honesty, and vulnerability.

_____

Spicy light bulb

Dream Recovery | code: SAM15

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

Grow Therapy

Visit GrowTherapy.com/SAMCFIT today to get started.

Puori

Go to puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% off. The code even works on already discounted subscriptions.

AquaTru | code: SAM

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

Manukora

Head to Manukora.com/SAMCFIT to save up to 31% plus get $25 worth of free gifts with the Starter Kit.

_____

SHOWNOTES:

Sam’s LINKS:

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

My Macro Guide:

Running Programs:

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

Follow Ian:Insta: @ianschinelli

Topics discussed:

00:00:00 – Intro

00:01:19 – NYC Trip with Kids & SEAL Swim Recap

00:03:52 – Upcoming Travels & Events

00:06:28 – House Hunting Preferences

00:09:16 – Miscommunication in Relationships

00:14:46 – Tattoo Meanings

00:18:00 – Getting Her Period Back & Training Updates

00:20:02 – Training Together: Challenges & Joys

00:22:24 – Alcohol: Why They Stopped Drinking

00:28:24 – Do You Ever Get Bored of Each Other?

00:29:27 – What Made You Get Divorced?

00:33:01 – Fear of Remarriage?

00:34:47 – Long Run Prep Routine

00:38:00 – Weighted vests and final questions

Learn more about your ad choices. Visit megaphone.fm/adchoices

Inside Mari Llewellyn’s Journey: Fitness, Fertility, and Bloom Nutrition Sep 03, 2025

When Mari said, “No one’s coming to save you—you have to save yourself”, this became the catalyst for her incredible journey from rock bottom to building Bloom Nutrition and inspiring millions around the world.

In this episode, I sit down with Mari to unpack her transformation—from battling mental health struggles and self-doubt, to losing 90 pounds, to turning a $5 PDF fitness guide into a thriving wellness empire. Mari opens up about the raw truth behind her success, the lessons she’s learned in scaling a business with authenticity, and how she’s now navigating the new chapter of motherhood with intention and grace.

This conversation is real, unfiltered, and deeply inspiring. Mari’s story is proof that with passion, perseverance, and self-belief, you can rewrite your entire life.

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

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Timeline | SAMCFIT

Just head to timeline.com/SAMCFIT to get started.

EightSleep | EMPWR

Head over to https://www.eightsleep.com/empwr and use the code EMPWR to get $350 off your veryPod 5 Ultra.

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

My Macro Guide:

Running Programs:

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

Follow MariInsta: @marillewellyn

TikTok: @marillewellynYouTube: https://www.youtube.com/@PursuitOfWellnessPodcast

Topics discussed:

00:00:00 – Intro & Trigger warning

00:01:26 - Pursuit Network

00:05:22 –Childhood & Trauma

00:07:06 – College rebellion; partying & blackouts

00:09:43 – First self-harm; BPD diagnosis, rock bottom

00:12:39 – Quitting meds cold turkey

00:14:04 – Turning point: “save yourself, mental shift

00:21:40 – Learning macros

00:22:20 – 90 lbs weight loss year: The year of transformation

00:26:07 – Before/after picture goes viral

00:27:03 – $5 PDF guides; first business mechanics

00:30:08 – Bloom idea & formulation

00:33:12 – Family planning season

00:36:37 – Fertility struggles

00:39:43 – Emotional toll of infertility

00:41:10 – IVF journey

00:44:00 – Pregnancy mindset & body-image shift

00:47:52 – Pregnancy training & nutrition

00:51:00 – Hopes & values for baby boy; parenting intentions

00:54:17 – Keeping work simple during pregnancy; closing reflections

Learn more about your ad choices. Visit megaphone.fm/adchoices

4 Non-Negotiables for Real Fitness Results Aug 27, 2025

In this episode, Ian and I break down the four non-negotiables for achieving real, sustainable health and fitness results. Whether you’re frustrated with not seeing progress despite working hard, or you’re just looking for a clear blueprint to follow, this conversation lays out exactly what may be missing in your routine.Together, we cover the fundamentals of nutrition, fitness and progressive overload, the importance of sleep and recovery, and the ultimate “secret sauce”, consistency. This episode isn’t just about workouts and macros—it’s about building a lifestyle that actually sticks. If you give yourself three months and apply these principles, you’ll see and feel a transformation.

SHOWNOTES:

Sam’s LINKS:

Dream Recovery | code: SAM15

http://davidprotein.com/samcfit

Clearstem | SAMCFIT

Go to www.clearstem.com/SAMCFIT for 15% off.

Cozy Earth | code: SAMCFIT

Head to www.cozyearth.com for 40% off!

REMI | code: SAMCFIT

Go to www.shopremi.com/SAMCFIT for up to 50% off your custom night guard.

David’s Protein:

Caraway | code: SAMCFITCarawayhome.com/samcfit

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

My Macro Guide:

Running Programs:

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

Hatch Restore 3

Sam’s Nutrition Coach | James FreeInstagram: https://www.instagram.com/27healthandwellness

Topics discussed:

00:00 Intro + Life update

03:08 The foundation of nutrition, key principles

10:11 Macro Tracking + examples of under-eating or misjudging intake

13:07 Protein Intake + food quality (fear of eating protein, whole foods vs processed foods)

15:31 Meal prep + consistency (cheat meals, balancing indulgences while staying on track)
21:27 Progressive overload basics

27:10 Tracking body composition changes

29:00 Muscle fatigue vs. failure and debunking the myth that lifting heavy makes women bulky
32:25 Training frequency & at-home options

38:25 Why sleep is a game-changer

41:14 Recovery tools & strategies

Learn more about your ad choices. Visit megaphone.fm/adchoices

Essential Amino Acids for Fat Loss & Energy with Angelo Keely Aug 20, 2025

This week on EMPWR, we're joined by Angelo Keely, Co-founder and CEO of Kion, for an eye-opening deep dive into the world of essential amino acids and why they’re so much more than just a supplement buzzword. From building muscle and boosting energy to supporting skin, brain function, and healthy aging, amino acids are foundational to overall wellness, and Angelo breaks it all down in a way that’s practical, science-backed, and empowering.

Angelo shares his unique journey, from growing up in a health-conscious family to a life-altering near-death experience at 16 that led him to rebuild his body through nutrition, meditation, yoga, and breath work. That pivotal healing journey ultimately inspired him to build a company rooted in true health optimization. We explore: why essential amino acids matter (especially for women!), how to support your body with better protein intake, Angelo’s personal wellness rituals and daily routines, tips for staying energized and healthy while managing business and family, and the power of manifestation and creating a life that feels aligned. Whether you’re a wellness pro or just curious about how to feel stronger, more energized, and empowered in your body, this episode is packed with insights that will leave you inspired to take your health to the next level.

SHOWNOTES:

Visit ⁠getkion.com/samantha⁠ for 20% off

Sam’s LINKS:

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://www.timeline.com/samcfit

Timeline | SAMCFIT

LMNT:

drinklmnt.com/SAMCFIT

Beam Kids | code: SAMC

http://shopbeam.com/SAMC

Vitaclean | code: SAMCFIT

https://vitacleanhq.com/

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

My Macro Guide:

Running Programs:

https://www.instagram.com/kion

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

Follow Angelo & KION:

Insta: @kion

Topics discussed:

00:00:00: Intro

00:01:19: Angelo's story

00:18:49: Starting Kion & supplement philosophy

00:23:08: Amino Acids vs. Protein explained

00:41:17: Whole Foods vs. Supplements debate

1:06:01: Science & Studies on Aminos

1:13:05:Empowerment through nutrition, how amino acids fit into sustainable wellness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Is Meat the Missing Piece to Your Health? Carnivore Diet Explained ft. Meat Mafia Aug 13, 2025

Today on The EMPWR Podcast, we’re joined by Harry and Brett– best friends, former college athletes, and the voices behind The Meat Mafia Podcast. From their own health transformations to launching a platform that challenges mainstream nutrition norms, these two are on a mission to empower people to think differently about their food, and where it comes from, and ultimately, to become the CEO of their own body.

We get into: the path from athletics and burnout to entrepreneurship and metabolic health, Brett’s experience navigating an autoimmune disease and getting off all medications by taking his health into his own hands, why the meat industry has been so misunderstood (and what most people get wrong), hot takes on the carnivore diet, vegan diet, seed oils, and what “clean eating” really means, the food system, decentralization, and taking your health into your own hands, and building a brand (and a mission) with your best friend.

We also talk about the “good, better, best” framework when it comes to sourcing meat, and how to apply that same mindset to the way you consume and make choices with food in everyday life. If you’re passionate about clean eating, but also believe in balance, and if you're questioning what’s actually healthy, or just want to feel more grounded in your choices… this one’s for you.

SHOWNOTES:

Sam’s LINKS:

Dream Recovery | code: SAM15

http://manukora.com/samcfit

Boncharge | code: SAMCFIT15

https://boncharge.com/

Cozy Earth | code: SAMCFIT for 40%

cozyearth.com

Manukora Manuka Honey | code: SAMCFIT for 15% off

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

My Macro Guide:

Running Programs:

https://www.instagram.com/meatmafiabrett

Noble Origins | code: EMPWRHead to https://nobleorigins.com/ and get 20% of your first order

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

Cal Newport’s book “Deep Work”https://a.co/d/gVhb4Qg

Follow Brett & Harry:

Insta: @meatmafiabrett

Insta: @meatmafiaharry

https://www.instagram.com/meatmafiaharry/?hl=en

Topics discussed:

00:00 – Introduction

01:15 – Brett’s story

07:05 – Impact on family eating habits, removing seed oils, prioritizing grass-finished meats

10:32 – Harry’s Story

14:36 – Animal-Based Diet & Endurance

17:47 – Carnivore vs. Animal-Based

19:40 – Meat Quality & “Good, Better, Best”

22:28 – Grocery Store Strategies

26:10 – Eggs & Raw Milk “Swill milk” problem, pasteurization, nutrient loss, industrial motives.

32:37 – Veganism & Nutrient Deficiencies

35:55 – Eating Animal-Based with Family

39:12 – Seed Oils & Metabolic Health

43:04 – Sugar, Carbs & Metabolic Flexibility

46:48 – Dining Out & Travel Eating

50:15 – Meal Prep & Simplicity

54:26 –Biggest Myths About Meat

59:15 – Food System & Personal Responsibility

01:03:52 – Final advice for improving diet quality

Learn more about your ad choices. Visit megaphone.fm/adchoices

Big Life Update: It’s Not a Proposal… Yet Aug 06, 2025

Big news… we’re doing an IRONMAN! Today, we’re diving headfirst into the full behind-the-scenes of how we’re balancing training with parenting and work, how Sam’s feeling with more carbs and calories, her current supplement lineup, our game plan for sleep and recovery, and the fears (and excitement) that come with tackling something this big.

We also get into some of your questions: current macros, thoughts on alcohol, moderation when it comes to treats, gamechangers for a strong core and abs, favorite long run listens, go-to non-toxic makeup and home products, and so much more. If you’re curious about endurance training, love a peek behind the curtain, or just want some honest convo about big goals and real life… you’ll love this one!

SHOWNOTES:

Sam’s LINKS:

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://branchbasics.com/EMPWR

Branch Basics | code: EMPWR

Caraway | code: SAMCFIT

Carawayhome.com/samcfit

Manukora honey | code: SAMCFIT

https://manukora.com/samcfit

Promix Supplements | code: SAM

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

My Macro Guide:

Running Programs:

Follow SamInsta: @samcfit_

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

Sam’s Nutrition Coach | James Free

Instagram: https://www.instagram.com/27healthandwellness

Topics discussed:

00:00:00: Intro

00:01:14: Coaching, new nutrition plan, and NYC Marathon training approach

00:03:58: Ironman

00:06:08: Running preferences, the mental/spiritual side of Ironman training

00:08:13: Announcing Dubai Ironman participation and timing in relation to family planning

00:13:22: Ironman training plan

00:17:09: Ironman fears; drowning and being properly fueled

00:18:17: Ian’s Ironman experience

00:20:58: Nutrition plan progress, carb intake, societal views on carbs for women, and nutrient timing

00:26:07: Updated supplements, importance of electrolytes, sleep priority, recovery tools

00:34:53: Excitement/nerves about training together

00:39:38: Tips on dealing with muscle soreness

00:40:46: Engagement ring

00:41:20: Haircare products for running (pre and post), long run music recommendations

00:42:35: Non toxic products

00:43:14: Starting a YouTube channel, defined abs

00:44:59: Self control with sweet treats

00:46:32: Alcohol habits, quitting reasons, moderation mindset

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Truth About Acne & Aging Skin with CLEARSTEM Jul 30, 2025

If you’ve ever felt frustrated by breakouts despite doing everything right, this episode is for you. I’m joined by Danielle and Kayleigh, founders of the cult-favorite brand @clearstemskincare, for a powerful conversation on healing your skin from the inside out.

We dive into the real root causes of acne (like gut health, hormones, and stress!) and the myths still holding so many women back from the clear, confident skin they deserve.

We also cover: how to simplify your skincare routine when traveling, clean beauty musts (and what to avoid), the truth about Botox + fillers, skin-supportive habits that go beyond products, and their personal routines + Clearstem go-to’s. This episode is full of the kind of insights you won’t hear in your average skincare convo, because your skin is a reflection of what’s happening beneath the surface.

SHOWNOTES:

Sam’s LINKS:

https://clearstem.com/SAMCFIT

Clearstem | code: SAMCFIT

Dream Recovery | code: SAM15

http://davidprotein.com/samcfit

LMNT:drinklmnt.com/SAMCFIT

David’s Protein:

Vitaclean | code: SAMCFIT

https://vitacleanhq.com/

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

My Macro Guide:

Running Programs:

https://www.instagram.com/danielle.the.acne.guru/

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

Follow ClearstemInsta: @clearstemskincarehttps://clearstem.com/

Follow Danielle + Kayleigh

Insta: @danielle.the.acne.guru

Insta: @kayleigh.christina

https://www.instagram.com/kayleigh.christina/

Danielle and Kayleigh’s go-to makeup brands and products:

Topics discussed:

00:11 – Intro

01:14 – The holistic approach: anti-acne + anti-aging

02:28 – How inflammation shows up differently (acne, aging, eczema)

03:00 – Danielle’s personal acne journey

05:06 – Kayleigh’s acne journey & meeting Danielle

10:22 – Acne, confidence & the emotional toll

14:25 – Natural alternatives to Accutane

15:19 – Spironolactone: pros, cons & side effects

16:47 – Elimination diet for acne

18:53 – Supplements that trigger acne

23:03 – Bio-individuality: finding your unique triggers

27:25 – Pore-clogging ingredients explained + CLEARSTEM checker tool

31:15 – Favorite non-comedogenic foundations & makeup tips

35:55 – How CLEARSTEM products were created

39:01 – Bounce Back serum, HydroGlow & bakuchiol vs retinol

42:18 – The CLEAR Kit routine + exfoliation tips

45:51 – CLEARSTEM = anti-aging + anti-acne

46:25 – Roast or Toast skincare trends

51:21 – What empowerment means to Danielle and Kayleigh

Learn more about your ad choices. Visit megaphone.fm/adchoices

“Hormones Save Marriages” with Joi + Blokes Jul 23, 2025

In this episode, Ian and I sit down with Josh and Katy Whalen, founders of JOI + BLOKES, to talk about something that’s more common than people think, but far from normal: the loss of sex drive. Josh opens up about his personal health crisis that nearly cost him his marriage. After being dismissed by traditional doctors, he discovered his low libido was actually caused by low testosterone levels, something only uncovered through deep lab work and the help of a functional health practitioner.

Katy shares her own story about post-kids hormonal shifts, and how it inspired her to launch JOI, a women-focused solution built alongside BLOKES. Together, they created a nationwide service that brings advanced lab testing right to your doorstep. Clinicians come to your home, draw blood, and walk you through your results, giving you an actionable plan (complete with supplement support) to restore your vitality.

If you’ve ever felt like something’s “off” but your doctor says you’re fine, this episode is for you. Discover how getting to the root cause can completely change your life, and your relationships.

SHOWNOTES:

Sam’s LINKS:

https://joiandblokes.com/

Joi + Blokes Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Cozy Earth | code: SAMCFIT for 40%

cozyearth.com

Maui Nui Venison | code: SAMCFIT

⁠http://mauinuivenison.com/samcfit

Manukora Manuka Honey | code: SAMCFIT for 15% off

http://manukora.com/samcfit

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

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

Running Programs:

https://www.shopltk.com/explore/Samcfit/posts/c8f74e9f-25ed-11f0-963f-0242ac110029

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

Follow Josh + Katy + Joi + Blokes:@joiwomenswellness

@getblokes

@katy_whalen@whalen_joshua

Topics discussed:

00:00:00: Introduction
00:01:01: How Joi + Blokes started
00:03:16: Just for men at first
00:04:42: Fertility struggles
00:08:05: How Joi became a part of Blokes
00:09:29: Hormone imbalances affecting relationships
00:10:51: Marriage counseling and lack of sexual desire
00:12:09: Traditional doctors and counselors not addressing low testosterone
00:15:43: Holistic provider that changed everything
00:20:24: Making healthcare more preventative
00:21:47: Medical device sales and pharmaceutical sales
00:24:47: Views on healthcare system
00:26:02: How Sam has changed her health with lab work results
00:31:36: Structure of Joi + Blokes
00:33:50: Listening to the patient
00:37:31: How to convince younger people to do more lab work
00:39:34: You can’t put a price tag on health
00:40:26: Shingles
00:42:08: Lab work done at home
00:42:46: Peptides
00:50:27: GLP-1s
00:52:10: Avoiding loss of muscle mass while on GLP-1s
00:54:26: Benefits of micro dosing GLP-1s
00:56:55: Sermorelin
00:58:40: What’s next
01:00:30: Smart Supplement Packs
01:03:44: Rapid fire Q&A

Learn more about your ad choices. Visit megaphone.fm/adchoices

My Content Creator Journey: No Shortcuts Jul 16, 2025

“How do you actually grow as a content creator?” In this episode, I’m sharing what it looked like to build my brand from the ground up, starting while I was still working full-time in pharmaceutical sales. From posting recipes and workouts on Stories with barely any followers, to getting my first brand deal, launching a fitness app, and working with a management team, I’m walking you through the real behind-the-scenes of content creation, business growth, and everything in between! This episode is packed with practical takeaways and honest answers to your biggest questions, plus, I’m sharing the systems I use to plan and edit content, how I structure my day, and why I’ve never bought a follower (and never will!) If you’re serious about creating content, building community, or showing up online in a way that’s real… this one’s for you! Let this episode be the permission you needed to start messy, stay committed, and grow something you’re proud of, all while remembering your WHY.

SHOWNOTES:

Sam’s Calendar:

Dream Recovery | code: SAM15

Boncharge | code: SAMCFIT15

https://boncharge.com/

Caraway | code: SAMCFIT

carawayhome.com/samcfit

Promix Supplements | code: SAM

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

My Macro Guide:

Running Programs:

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

Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/

Topics discussed:

00:00:00: Introduction

00:00:24: Highly requested episode

00:01:56: How Sam's content creator journey started

00:04:38: Sam's first piece of content

00:06:29: Early content strategy

00:07:55: Seeing the value in her content

00:09:40: Moments of hesitation

00:12:06: The reel that went viral

00:14:28: Fitness coaching

00:15:32: Content creation picking up

00:16:41: Tips for growing social media

00:18:17: Authenticity

00:18:45: Sam's mission that keeps her going

00:21:09: Content planning

00:26:05: Hard work, busy life

00:27:40: Balancing working out, family, businesses and content creation

00:28:35: First brand deal

00:31:53: Be picky with brands you want to work with

00:34:18: Management company

00:35:34: Pressure to look a certain way

00:38:48: Burned out

00:39:07: Online community

00:41:52: Editing skills

00:42:24: Haters

00:43:25: How to get sponsors

00:44:20: Quality

00:45:14: Use AI to learn

00:46:39: Remember your why

Learn more about your ad choices. Visit megaphone.fm/adchoices

Going One More with Stefany Bare: Faith, Family & Business Jul 09, 2025

This week, I’m joined by the amazing Stefany Bare! Mama, entrepreneur, and author, we chat about all things wellness, motherhood, marriage, entrepreneurship, and faith.

Stefany shares how she balances it all. From career and family life, multiple moves, what inspired her children’s book, and how her relationship with God has shaped her marriage and motherhood. Plus, we dive into her supplement stack, favorite workouts, and her honest take on navigating chaos with grace. It’s a powerful reminder that you can lead with purpose, stay grounded in your values, and still show up fully in every season. You won’t want to miss this one.

SHOWNOTES:

Sam’s LINKS:

https://joiandblokes.com/

Joi + Blokes Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Cozy Earth | code: SAMCFIT for 40%

cozyearth.com

Branch Basics | code: EMPWR

⁠https://branchbasics.com/EMPWR⁠

David’s Protein:

http://davidprotein.com/samcfit

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

My Macro Guide:

Running Programs:

https://www.shopltk.com/explore/Samcfit/posts/194b8d85-40a2-11f0-aab2-0242ac110016

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

Follow StefanyInsta: @stefany.bareBlog: https://stefanybare.com/

Topics discussed:

00:00:00: Introduction
00:01:03: Welcome
00:04:50: Abrupt exit of Nashville
00:11:08: How to navigate through hardship as a family
00:14:02: Navigating a marriage while being entrepreneurs
00:21:05: Stefany's background
00:24:54: Passion for health and fitness
00:26:19: Go-to supplement stack
00:28:59: Macros and nutrients
00:32:47: How to approach struggles with food and kids
00:36:09: Stefany's passion for food blogging
00:38:51: Disconnecting from social media
00:41:34: Military
00:45:53: Strengthening their faith
00:50:35: Stefany's children's book
00:54:26: How to instill food being fuel in kids
00:56:22: Ninja Cremi
00:57:53: What's next?
01:33:00: What empowerment means to Stefany
01:01:47: This or that game

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Opening Up About Motherhood: Your Biggest Questions Answered Jul 02, 2025

In this heartfelt solo episode, we’re diving into your most asked questions about motherhood; from hospital and home births to postpartum recovery, breastfeeding, potty training, and finding time for fitness with little ones. Sam’s sharing her personal experience with mom guilt, reconnecting with yourself after babies, support systems and marriage, and the unexpected confidence that motherhood brings.

Whether you're deep in the newborn fog, navigating toddler chaos, dreaming about future motherhood, or simply curious about what this season looks like… this one’s for the girls. A soft, honest conversation about the most important (and most stretching) role Sam’s ever stepped into.

SHOWNOTES:

Sam’s Travel LINKS:

Dream Recovery | code: SAM15

mauinuivenison.com/samcfit

Cozy Earth | code: SAMCFIT

https://cozyearth.com/

Maui Nui:

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

My Macro Guide:

Running Programs:

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

____________________

Topics discussed:

00:00:22: Welcome
00:00:27: Honduras recap
00:04:09: Main goal for this episode
00:04:38: Pregnancy
00:11:30: Home birth
00:15:48: Bouncing back postpartum
00:17:52: Sam’s postpartum experience
00:21:21: Arguing in front of kids
00:23:46: How to feel yourself postpartum
00:27:24: Mom guilt
00:29:59: What surprised Sam about herself after becoming a mother
00:31:38: When do you get your life back after becoming a mother?
00:35:04: Fitness and breastfeeding
00:37:21: Lack of support from spouse during postpartum period
00:40:46: How to get back into fitness with small children
00:44:39: Work-life balance
00:47:42: Potty training tips
00:49:30: Junk food and kids
00:52:38: Did your health and fitness dip after kids?
00:54:09: Summary

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The Science Behind Your Crashes & Cravings with Albert Matheny of PROMIX Jun 25, 2025

Today I’m chatting with Albert Matheny - RD, performance nutritionist, and founder of PROMIX - all about what’s actually in your food and how to fuel your body in a way that feels good and supports your goals.

Albert has degrees in Exercise Physiology, Human Nutrition, and Human Performance, and he seriously knows his stuff. We get into why you might be crashing after meals (even “healthy” ones), how to read labels without overthinking it, and the sneaky ingredients like gums and sugar alcohols that could be messing with your gut.

We also talk protein, hydration, carbs, blood sugar, and how to make better choices without overcomplicating your routine. This one’s packed with info and super actionable, especially if you want to feel more energized, clear, and strong day to day!

___________________

SHOWNOTES:

Sam’s LINKS:

Caraway | code: SAMCFIT

carawayhome.com/samcfit

Cozy Earth | code: SAMCFIT

cozyearth.com ⁠

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

My Macro Guide:

Running Programs:

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

Follow AlbertInsta:@albertmatheny

____________________

Topics discussed:

00:00:00: Intro

00:01:14: Welcome

00:02:05: How Albert got into the health and wellness space

00:12:03: Kid friendly products

00:12:54: Deciding to create a supplement brand

00:17:40: Coming up with flavor profiles

00:20:34: No-go ingredients in supplements (gums, sugar alcohols)

00:32:00: Nutrition labeling laws

00:34:38: Supplement recommendations for women

00:40:51: Body recomp

00:42:57: Albert V

00:43:50: Albert’s wife supplement stack

00:49:29: Bioindividuality

00:51:56: Carbs

00:55:15: rewarding yourself

01:02:31: Nutrient timing

01:06:46: LISS vs HIIT

01:13:22: What’s the future for PROMIX?

01:15:07: What does empowerment mean to Albert?

01:17:09: Love it or leave it game

Learn more about your ad choices. Visit megaphone.fm/adchoices

Honesty Hour: Sex, Intimacy, Divorce & Love Languages Jun 18, 2025

In this Q&A episode, I’m joined by Ian for a deep, honest conversation about all things relationships! From the raw to the real to the funny, we covered all your questions from blending families & co-parenting dynamics, divorce & healing, intimacy & sex, navigating different love languages, how we work through disagreements, parenting styles & relationships with exes, knowing when it might be time to walk away, plus, we wrap it all up with a fun rapid-fire Q&A round! Whether you’re navigating a tough season with your partner, wondering if you’re in the right relationship, or simply looking to grow and build healthier connections, this one’s for you.

SHOWNOTES:

Sam’s LINKS:

Cozy Earth | code: SAMCFIT

https://cozyearth.com

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

My Macro Guide:

Running Programs:

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

Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/

Topics discussed:

00:00:00: Intro
00:00:53: Welcome
00:02:19: Advice on blending a family
00:07:11: How did you know you were ready to commit after divorce?
00:13:33: How do you split up household chores?
00:17:49: How to prevent feeling like roommates?
00:21:17: Love languages
00:25:19: Faith
00:29:47: How to work through and handle a big argument?
00:34:44: Parenting styles
00:38:39: Do you have a relationship with the other's ex?
00:42:07: How to know when to walk away from a relationship/marriage?
00:48:56: When is Ian going to propose?
00:49:45: Do we want more kids?
00:52:20: Rapid fire

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The Truth About Women & Muscle ft Dr. Shannon, DPT Jun 11, 2025

This week, we’re joined by someone I’ve been looking forward to having on for so long, Dr. Shannon Ritchey! She’s a mom, strength training expert, Physical Therapist, 200 hour trained yoga teacher, personal trainer and founder of Evlo Fitness, a fitness app that’s changing the game, and a voice I deeply respect in the fitness space.

I’ve always loved how she cuts through the noise with science-backed info and a realistic, sustainable approach to building strength, especially for women. If you’re tired of trendy “fitspo” and quick fixes, this convo is going to resonate. We dive into the real stuff: why body composition matters more than the number on the scale, how much protein women actually need, and what it really takes to build lean muscle (yes, even if you’re lifting from home with dumbbells!) We also get into Dr. Shannon’s journey from physical therapy to fitness coaching, her take on being “skinny fat” and why muscle is the long game, how often women actually need to train to see results, her thoughts on heavy lifting and training to failure, what her workouts look like before, during, and after pregnancy, plus, the top 3 fitness myths she wants women to stop believing. She even takes us through what she eats in a day and how she fuels her full, busy life.

This episode is packed with practical tips, a grounded perspective, and tons of encouragement for women who want to feel strong, empowered, and in control of their fitness journey!

____________________

Topics discussed:

00:00:20: Intro

00:01:30: How Dr. Ritchey started her career

00:05:12: Pregnancy workouts

00:10:36: Dr. Ritchey’s body comp journey

00:13:36: Body recomposition and diet

00:19:14: Emotional eating

00:23:26: Gentle consistency

00:26:25: Debunking bulking myths

00:31:26: The aesthetics and strength of body recomposition

00:33:21: Lifting heavy vs. light/lifting to failure

00:41:59: Heavy lifting and metabolic health

00:43:11: Progressive overload

00:45:49: Body weight exercises

00:50:26: Progressive overload length

00:54:18: Finding the right exercise

00:56:15: Squats

01:02:54: Core exercises

01:06:36: Constrained total energy expenditure model

01:10:54: What empowerment means to Dr. Ritchey

01:11:46: Love it or Leave it game

____________________

SHOWNOTES:

Sam’s LINKS:

Dream Recovery | code: SAM15

https://branchbasics.com/EMPWR

BONCHARGE | code: SAMCFIT15

https://boncharge.com/

Branch Basics | code: EMPWR

Promix Supplements | code: SAM

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

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

Running Programs:

https://www.shopltk.com/explore/Samcfit/posts/194b8d85-40a2-11f0-aab2-0242ac110016

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

Follow Dr. ShannonInsta: @dr.shannon.dpt

Evlo :https://evlofitness.com/

Podcast: https://www.instagram.com/thedrshannonshow/

Learn more about your ad choices. Visit megaphone.fm/adchoices

No More All or Nothing: How To Thrive Through a Busy Summer Season Jun 04, 2025

Summer is here, and with it comes travel, unpredictable schedules, and kids home from school. In this episode, Ian is joining me behind the mic to dive into how to stay consistent with your fitness, nutrition, and mindset… even when life gets a little chaotic!

We’re sharing real-life strategies for navigating the summer season with confidence, including: How to approach nutrition during summer travel (macros, whole foods, enjoying the treats without the guilt), Tips for airport snacks, eating out, and using an Airbnb kitchen to your advantage, Why movement matters on vacation (even if it’s tossing your kids in the pool or a quick 20-minute bodyweight workout), How to get back on track after indulging (no crash diets, just respect for your body and routine), Our biggest non-negotiables, mindset tips, and healthy habits that make this a sustainable lifestyle. Plus, we’re recapping our HYROX Europe trip: Berlin, Switzerland, and our favorite meals, views and moments! Whether you’re traveling, juggling kids at home, or just trying to stay consistent this summer… this episode is packed with practical tips and encouragement to help you keep showing up for yourself.

___________________

SHOWNOTES:

Sam’s Travel LINKS:

Dream Recovery | code: SAM15

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

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

Running Programs:

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

Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/

____________________

Topics discussed:

00:00:00: Intro
00:00:18: Welcome
00:02:10: Europe recap
00:16:59: Prioritizing fitness and nutrition while traveling
00:26:33: Travel supplements
00:28:16: How to bounce back after a night or day of overindulging
00:35:49: How to stay on track with fitness with kids?
00:43:02: Mindset, fitness and nutrition tips for the busy Moms
00:52:03: Alcohol while vacationing

Learn more about your ad choices. Visit megaphone.fm/adchoices

From SEAL Life to Real Life: Discipline, Identity & Growth After the Military May 28, 2025

In this special episode, I sit down with my other half, Ian, for one of the most personal and powerful conversations we’ve had on the podcast to date. Ian opens up about his journey to becoming a Navy SEAL, what it actually took to survive Hell Week and BUD/S, and how the mental and physical demands of that lifestyle shaped who he is today.

But this isn’t just about military life. It’s about what happens after. We talk about the emotional cost of high performance, how he learned to push through when everything in him wanted to quit, and what it looked like to rediscover identity, purpose, and presence in life beyond the uniform. We also dive into our relationship- how we’ve grown through the challenges, what it’s like being in a partnership where both people have strong, driven energy, and how we’ve navigated family, vulnerability, and love through some very real life transitions.

This conversation is honest, raw, and filled with perspective- for anyone working through change, chasing personal growth, or learning how to do hard things without losing themselves in the process. If you’ve ever questioned your own resilience, struggled to find balance, or just needed a reminder that transformation is possible no matter where you start, this episode is for you.

____________________

00:00:00: Intro
00:00:20: Welcome
00:02:27: The mental toughness and physical capabilities of being a Navy SEAL
00:04:37: How do you know you want to be a SEAL?
00:07:18: SEAL training
00:14:02: Are you born with mental toughness or is it built?
00:18:34: Moments of wanting to quit during SEAL training
00:24:56: Shifting mindset
00:29:20: Deployment is tough on family life
00:34:26: Advice for a SEAL wanting a family
00:40:26: Emotional tolls
00:42:53: Transitioning from being a SEAL to becoming a civilian
00:45:45: Divorce
00:47:24: PTSD
00:48:32: Working out as an outlet
00:51:35: Mental toughness

SHOWNOTES:

Dream Recovery | code: SAM15

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

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

Running Programs:

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

Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Sleep Tips for Moms, Night Owls & Everyone In Between with Todd Anderson May 21, 2025

We’re back with Todd Anderson, founder of Dream Recovery, for a deep dive into all things SLEEP. If you’ve ever laid awake at night staring at the ceiling, struggled with staying asleep, or felt like your energy is constantly drained no matter what, this one’s for you. We opened up the floor to your most pressing questions and cover everything from insomnia, hormones and nighttime routines to sleep myths, travel hacks, and how to navigate rest in seasons of life like motherhood or shift work.

Here’s a glimpse of what we tackle in this episode: What to do if you wake up wide awake at 2:30am, how to reset bad habits like staying up too late (even if you’re an early riser), melatonin vs magnesium, foods that can help (or hurt) your sleep, how anxiety and your cycle affect your rest, tips for navigating pregnancy sleep and sleep in your 30s + 40s and beyond, thoughts on naps, sleep trackers, light exposure, and the verdict on sleeping naked. Whether you're a new mom, a night owl, a biohacker, or just someone who wants to feel rested again… hit play, take a deep breath, and get ready to build your best night of sleep yet.

00:00:00: Intro
00:01:04: Recommendations for insomnia
00:04:30: Issues falling back asleep at night
00:07:19: 4-7-8 breath work
00:09:27: Reducing blue light
00:12:55: Circadian rhythm versus sleep drive cycle
00:15:12: The role of caffeine
00:19:00: How to create a sleep schedule for people with inconsistent schedules
00:23:05: How to avoid jet lag
00:26:40: Sleep advice for new moms
00:28:48: Mattress topper recommendations
00:29:15: Keeping it cool while sleeping
00:33:31: Sleeping nude
00:35:58: Bedsheet recommendations
00:38:28: Castor oil
00:42:05: Period cycle and sleep quality
00:45:15: Bedroom set up for ideal sleep quality
00:49:26: Nasal strips
00:52:10: Benefits of wearing both nasal strips and mouth tape
00:56:24: Does mouth tape actually work?
01:00:10: If you're stranded on an island, what item for optimal sleep would you bring?

SHOWNOTES:

Dream Recovery | code: SAM15

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

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

Running Programs:

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

Follow ToddInsta: @toddanderson42_YouTube: https://www.instagram.com/toddanderson42_/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Answering Your Top Macro Questions: Beginner Tips, Body Recomp, Reverse Dieting & Restaurant Tricks May 14, 2025

After seeing so many DMs after sharing our first episode on the science of macros, I knew we needed a dedicated Q&A follow-up. Today, I’m answering your most-asked questions about tracking macros, hitting protein goals, navigating busy weeks, and finding that balance between structure and flexibility.

We’re covering: How to know if you’re eating the right amount of protein, what it means if you’re always hungry, if it’s okay to go over your fats or carbs, tips for beginners who have never tracked before, how to build muscle and lose fat (and if it’s even possible at the same time), reverse dieting, intuitive eating, restaurant tracking hacks and more! Plus, I’m giving you a little life catch-up… a 24-hour trip to NYC with Ian for the Navy SEAL Foundation, upcoming travels (hello HYROX Berlin + Swiss Alps!), and how I’ll be prepping for the NYC marathon training.

This one is for anyone who’s curious about macros, feeling stuck, or just wants to feel more confident and empowered in how they fuel their body. Let’s get into it!

____________________

00:00:12: Updates

00:07:20: How do I know if I'm eating the right amount of protein for my goals?

00:09:08: Are my macros off if I'm always hungry?

00:12:30: Is it made going over my fats and carbs as long as I hit my protein?

00:15:16: Recommendations for someone new to tracking macros?

00:18:28: Tracking macros seems obsessive

00:21:53: What is reverse dieting?

00:25:42: Can you build muscle and lose fat at the same time?

00:27:28: Other protein besides chicken?

00:30:37: Carbs don't make you gain weight

00:32:43: How do you track when eating out?

00:34:42: How do I know if I should be in a deficit or a surplus?

00:37:04: Are calories or macros more important?

SHOWNOTES:

Dream Recovery | code: SAM15

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

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

Running Programs:

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

Learn more about your ad choices. Visit megaphone.fm/adchoices

You Asked, We Answered: Real Talk on Love, Lessons & Life Together May 07, 2025

Today I’m joined once again by the man behind it all, Ian, to dive deeper into all things relationships! Because let’s be honest, living a healthy lifestyle isn’t just about workouts and nutrition… it’s also about cultivating healthy, supportive relationships. From communication to co-parenting, we’re opening up and answering your questions about what makes a partnership work, grow, and stay grounded.

From our favorite memories together to how we handle tough conversations, we’re opening up about what it’s really like behind the scenes. We cover listener-submitted questions like: What advice do we have for introducing kids to a new partner? How do we handle disagreements? Who’s the better cook? Who said “I love you” first?

Plus, we share the biggest challenge we’ve faced in our relationship so far, what we’ve learned from one another, and how we stay grounded and empowered through it all. Whether you’re in a relationship, navigating co-parenting, or just love hearing the real stuff, this one’s for you!

____________________

00:00:00: Intro clip
00:00:22: Intro
00:02:20: How do you prioritize fitness in your relationship?
00:05:39: How do you prioritize nutrition in your relationship?
00:08:53: Something you’re doing now that you haven’t done in prior relationships?
00:10:52: What is your favorite memory together so far?
00:13:36: Any advice for introducing your kids to your significant other (and their kids)?
00:15:47: Favorite healthy meal/snack to make together?
00:18:05: How to handle disagreements/tough conversations?
00:23:17: What’s the funniest thing that has happened to you as a couple?
00:24:46: Do you push/motivate each other to stay on track with fitness and nutrition?
00:27:06: Who said “I love you” first and how?
00:28:13: When did you know you were in love?
00:29:31: Favorite things that help relax after a long day
00:30:29: Checking in with each other
00:33:07: How to manage eating out and traveling while staying healthy?
00:36:42: How to know when to leave an unhappy relationship?
00:40:09: What is one thing that annoys Ian about Sam and vice versa?
00:42:34: Favorite type of date night/weekend activity?
00:45:34: What does empowerment mean to you in this relationship?
00:49:08: A game of Who’s More Likely…?

SHOWNOTES:

Dream Recovery | code: SAM15

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

Running Programs:

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

Learn more about your ad choices. Visit megaphone.fm/adchoices

Instagram Q&A: The Hardest Part About Divorce, Period Update, Friendship Breakups & Body Composition Myths Apr 30, 2025

In this solo Q&A episode, I’m answering your most-asked questions- from fitness and nutrition to motherhood, mindset, and all the real-life stuff in between. Whether you’re trying to make body composition changes from home workouts, navigating nutrition changes, or just looking for practical ways to stay consistent when life gets hectic, this one covers a lot!

I share my personal take on creatine (and when to take it), alcohol, how I plan my days, my hair care routine post-gym, the low down on castor oil wraps, NAD benefits and a cycle/period update. I also open up about how I’ve navigated changes in friendships, handled the tougher sides of divorce, and what helped me most as a postpartum mom. If you’re in a season of rebuilding, rebalancing, or just looking for guidance that meets you where you’re at, this episode is for you!

____________________

Topics Discussed

00:00:00: Intro
00:00:54: Life updates
00:04:56: How to change body composition at home
00:08:36: Cycle/period update
00:09:36: Where to plan the day? Paper/planner/phone?
00:11:23: Botox/fillers
00:12:33: Tips for freshly postpartum moms
00:14:30: How to avoid making legs bulky
00:15:43: Favorite foundation and mascara
00:16:36: Weekly workouts
00:19:26: How to cope with avoiding putting babies to sleep at night post divorce?
00:22:08: Biggest tips to see abs
00:24:25: Gas station meal
00:26:15: How to move on from friends?
00:29:14:: Do you finish the meals you post?
00:30:31: Hair routine after working out
00:31:47: Do you drink alcohol?
00:33:05: Creatine truths/myths
00:35:30: Castor oil wraps
00:37:13: NAD (nasal spray) benefits
00:38:16: Best time of day to eat carbs?
00:39:44: Tips for an exercise enthusiast when life gets in the way?

Dream Recovery | code: SAM15

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

Running Programs:

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

Links mentioned:My GIANT calendar - https://amzn.to/42wBDkc

My Castor Oil & Wrap - https://www.shopltk.com/explore/Samcfit/posts/adc6f4ae-0b85-11f0-a9e3-0242ac110009

My hair care favorites - https://www.shopltk.com/explore/Samcfit/posts/75f11de5-c85c-11ef-92c5-0242ac110017

Learn more about your ad choices. Visit megaphone.fm/adchoices

The Grit Behind Greatness: Devon Lévesque on Bear Crawling a Marathon, Climbing Mount Everest & Building a Legacy Apr 23, 2025

In this episode of The EMPWR Podcast, we sit down with a true jack of all trades, Devon Lévesque; Founder of Promix, Sweet Honey Farm, and a force in the health and wellness space. A former college athlete turned world-record holder (yes, he bear crawled a full marathon and climbed Mount Everest), Devon is the definition of pushing limits and living with purpose.

But what sets Devon apart isn’t just what he’s accomplished, it’s how he lives. We dive into his philosophy of value-based living, and how his five non-negotiables guide everything he does. In a culture that separates work and personal life, Devon reminds us it’s all connected.

As the founder of Promix, he’s reshaped the supplement industry by relentlessly sourcing the cleanest, most effective ingredients from around the world- prioritizing recovery and longevity just as much as performance. Through Sweet Honey Farm (which has a 10,000+ person waitlist), he’s building more than a farm- he’s building a movement rooted in sustainability, wellness, and community.

Whether you’re an athlete, an entrepreneur, or someone chasing personal growth, this conversation will light a fire under you. Devon’s story is a masterclass in grit, clarity, and carving out a legacy that truly matters.

____________________

Dream Recovery | code: SAM15

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

Promix Supplements | code: SAM

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

Running Programs: