The EMPWR Podcast

Latest Episodes:

Dr. Clay Moss: The GLP-1 Mistake Making Women Look Worse Oct 07, 2026

Show notes

Most women are told their bloodwork is normal while they still feel exhausted, foggy and stuck. Dr. Clay Moss breaks down what a standard panel checks, what it misses, and the labs to ask for instead. We get into iron and ferritin, full thyroid panels, cortisol rhythms, and why your baseline in your 30s matters more than any single result.

We also cover hormone replacement therapy and the study that scared a generation of women away from it, what perimenopause really looks like, GLP-1s and who they help, creatine and vitamin D, why DEXA beats BMI, intermittent fasting for women, and why strength training is the one thing he would never give up.

TIMESTAMPS:

0:00 - Intro/Trailer

1:23 - Training for aesthetics vs training for longevity

2:15 - When the mirror stops matching what's underneath

2:52 - Strep throat 22 times and the tonsils that came out too late

7:17 - What's actually wrong with the medical system

10:06 - How much nutrition doctors learn in med school

14:17 - Athletes who look incredible and aren't healthy

15:11 - How do you know you're healthy on the inside

15:42 - What feeling like crap actually looks like

17:42 - When your doctor says everything looks good

18:03 - What insurance covered labs actually check

18:24 - The labs to ask for: vitamin D, B12, thyroid, hormones

18:45 - Why your baseline in your 20s and 30s matters

19:23 - The top deficiencies he sees in women's bloodwork

19:40 - Iron and ferritin, and the symptoms to watch for

20:41 - Why women get thyroid issues far more often than men

21:04 - Why thyroid and adrenals come before estrogen

21:27 - Brain fog, fatigue, low libido, dry skin, stubborn weight

22:05 - TSH, T4, free T3 and reverse T3 explained

23:29 - Why trending your labs over the years is so powerful

23:48 - Hormone replacement therapy

24:34 - The steps to take before you jump to HRT

25:10 - Why perimenopause is so volatile

26:30 - Saliva testing and your cortisol rhythm

27:09 - Urine testing across a full cycle

28:42 - Why HRT can be an amazing thing for a woman

29:24 - The study that used horse urine estrogen

30:31 - How doctors stopped being trained to prescribe hormones

30:54 - Supplements for women seeing hormonal shifts

32:28 - Vitamin D, and why normal isn't optimal

32:51 - Magnesium and creatine

33:37 - Why creatine may help women more than men

35:11 - Body composition, and why DEXA is underused

36:12 - Why BMI is the wrong measure

36:56 - Waist circumference and the number to aim for

37:30 - Intermittent fasting

37:48 - Why women are more sensitive to fasting

39:09 - Sam on fasting and the calorie mistake she made

39:44 - Building a protein first morning

41:39 - Why carnivore worked, and what it really was

42:33 - Sam on lower carb and the inflammation she lost

45:37 - A day of eating, and the 80% rule

46:22 - Why a protein forward Mediterranean diet is the best start

49:10 - GLP-1s

49:31 - Why he used to be anti GLP-1

50:46 - The ApoE4 gene and Alzheimer's as type 3 diabetes

52:22 - Which peptides he thinks are most beneficial

53:33 - BPC-157 and the shoulder injury it helped

54:37 - The Hollywood stack

56:47 - How GLP-1s get misused and titrated too fast

58:30 - The DEXA error that made us think GLP-1s destroy muscle

1:00:06 - The loss of pleasure nobody talks about

1:02:43 - Non-negotiables if you're on one for weight loss

1:03:02 - Why strength training is by far number one

1:04:21 - How much protein, and the body weight number to use

1:05:32 - Why strength training matters most for longevity

1:06:27 - Gym or run? Why he picks the gym every time

1:08:44 - The study where women over 65 lifted heavy

1:10:48 - Muscle memory and why it's never lost for good

1:12:07 - Why now is the easiest it will be to build muscle

1:12:46 - His daily habits, starting with morning sunlight

1:15:33 - Sauna vs cold plunge

1:16:32 - What he wants to be able to do at 80

1:18:58 - Where to find Dr. Clay Moss

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CONNECT WITH DR. CLAY MOSS:

Instagram: https://www.instagram.com/drclaymoss

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How To Detox Your Kitchen: Hormones, Plastics & Forever Chemicals w/ Jordan Nathan (Caraway Founder) Sep 30, 2026

Show notes

The average person consumes about a credit card's worth of plastic every week, and PFAS forever chemicals are now in roughly 97% of people's blood. I sat down with Jordan, the founder of Caraway, to talk about what's actually in your nonstick cookware, why Teflon was originally created for the atomic bomb, and how to tell in five seconds whether the pan in your kitchen is coated in it.

We get into the night he gave himself Teflon poisoning and called poison control, why 6 to 8 states have now banned PFAS in cookware, what happens when your nonstick coating starts to flake, and whether heating food in plastic is as bad as you think. Plus the easiest nontoxic swaps to make first, what to do about takeout containers, baby bottles and kids' toys, and the new nontoxic coffee maker that took five years and two dozen factories to build.

Use code EMPWR20 at: http://www.carawayhome.com/empwr20 for 20% off any Caraway product!

TIMESTAMPS:

0:00 - One credit card of plastic a week

1:13 - Intro

1:30 - The cheap college pots and pans I had no idea about

2:16 - The three types of cookware, and where Teflon came from

3:42 - How to tell if a pan has Teflon in it

4:22 - What happens when your nonstick coating flakes and scratches

5:20 - Where these toxins go once they're in your body

6:15 - PFAS is in 97% of people's blood

6:24 - Why the FDA hasn't banned forever chemicals

8:05 - Everywhere else PFAS is hiding in your home

8:33 - Why manufacturers still use Teflon if they know

9:59 - Will PFAS ever actually be banned

11:13 - Is Teflon linked to cancer

12:44 - How Jordan got into the cookware industry

14:25 - The night he got Teflon poisoning and called poison control

18:51 - The friend who melted baby bottles on the stove

20:31 - Going nontoxic after my son was born

21:28 - How to handle this when you travel

22:39 - Takeout containers and plastic

22:59 - Is cold food in plastic any safer

23:56 - Why heating food in plastic is the worst thing you can do

25:04 - What to swap out for your kids

26:42 - Baby teethers, toys, and whether silicone is better

27:31 - Why BPA free doesn't mean PFAS free

28:20 - Clean cosmetics, perfume and lotions

29:25 - Is nontoxic living just too expensive

30:52 - Where to start, and how long ceramic cookware lasts

31:51 - Should you put your pans in the dishwasher

35:30 - How Caraway products actually get made

36:17 - Two dozen factories turned them down

37:51 - Pushback from the legacy cookware brands

38:33 - Why they started with ceramic nonstick

39:34 - Cooking with stainless steel vs ceramic

40:29 - Replace or not: plastic water bottles, microwaves, ice makers

41:19 - The nontoxic coffee maker, five years in the making

42:27 - Is Caraway first to market with it

43:03 - The design, the colors, and one button

44:29 - When the coffee maker launches

44:46 - Replace or not: toothbrushes, dental floss, straws

45:39 - Jordan's favorite Caraway product

50:05 - What's next for Caraway

50:56 - Launching in Canada and 500 Walmart stores

51:26 - Why it looks good enough to leave on the counter

52:58 - The 100 year vision for the brand

54:40 - Why I gifted my ex a full Caraway set

55:36 - Caraway as a gift, and the boomer cohort

56:46 - Microplastics in clothing and activewear

57:45 - What it's like waiting five years for a launch

58:19 - The factory that dropped them three years in

59:27 - Building trust with customers

1:00:23 - Best Caraway gifts for the holidays

1:00:52 - 20% off for EMPWR listeners

1:01:20 - Wrapping up

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Our Wedding Q&A: Body Prep, The Cost & What I'd Change Sep 23, 2026

Show notes

We're finally answering every question you sent us about our wedding. Ian and I sat down to go through the whole day, from the venue in Chattanooga and the three dress changes, to the kids' recorded voice notes that played as they walked down the aisle, the tattoo artist we had at the reception, and the cinnamon roll cake we poured icing over instead of cutting.

We're also getting into the practical stuff you asked for most. How I prepped my body in the weeks leading up, what we splurged on and where we saved, what our wedding actually cost, and the one thing I'd do differently if I could go back. Plus why I did my own makeup, where my veil is from, and the five hour nail saga the day before we left.

TIMESTAMPS: 0:00 Preview 1:10 Welcome back, and how we're feeling post wedding 2:45 The Q&A you sent in on Instagram 3:00 Big wedding or elope, and why we chose a wedding 4:30 The venue, and why Chattanooga 5:30 The karaoke bar after party 6:20 Our wedding planner and why she was worth it 7:40 Ian on the aesthetic 8:20 What I felt seeing him for the first time 9:45 This is my Prince Charming 10:30 Ian's side, and a huge sense of pride 11:15 Why we wrote our own vows 11:50 Reading excerpts from our vows 12:45 The moment Ian got choked up 13:30 Thrive Market 15:30 AquaTru Shower 17:20 The kids' voice notes before the ceremony 18:40 The gifts we gave the kids 19:40 What went wrong, and the bouquet I forgot 20:30 Three dresses and three looks 21:50 We didn't eat all night 22:40 The kids' second wind and the inevitable crash 23:10 The one thing I'd do differently 23:50 Why Ian didn't wear his uniform 24:50 Ian cut his hair 25:00 The kids joining our first dance 26:20 The detail that meant more than expected 26:45 One last dance, just the two of us 27:00 The cinnamon roll cake instead of a wedding cake 28:15 Remi 30:00 Just Thrive 32:00 We had a tattoo artist at our wedding 32:40 How many people actually got tattooed 33:30 Our matching tattoos and what they say 35:20 The photo booth and the saxophonist 35:45 Did we drink on our wedding night 36:30 The most unexpected moment of the night 37:40 Lucy made it into the wedding 38:50 The protein waffle bar 40:10 What we splurged on and where we saved 41:40 Our perfume and cologne 42:30 How we chose our officiant 43:40 What our wedding cost 44:40 Paleo Valley 46:10 Caraway 47:40 How I prepped my body for the wedding 49:30 All the food we never got to eat 50:20 Why I did my own makeup 51:30 Where my veil is from 52:20 My favorite dress, and why I wore my hair slicked back 52:50 The earrings for each look 53:20 The jewelry I forgot 53:40 The five hour nail saga 55:20 Favorite and least favorite parts of the day 56:30 Where we're going on our honeymoon 57:40 Wrapping up

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How To Get Sunkissed, Glowy Skin WITHOUT Looking Cakey | My Wedding Makeup Sep 19, 2026

Show notes

I booked the hair stylist, the makeup artist and the trial in Atlanta, and then I looked in the mirror and it just didn't feel like me. So I decided to do my own wedding makeup. This is the exact sun kissed, feminine, bronzed bridal look I landed on after multiple trials.

I'm taking you through every step, from skin prep and eyeshadow placement to sculpting with blush, setting it so it doesn't sink into fine lines, individual lashes, and the lip combo I found after about ten tries. Whether you're a bride, going to an event, or you just want your everyday makeup a little more glam, this one's for you.

Let me know in the comments if this is a look you'd recreate 💄

Link to all makeup products: https://shopmy.us/collections/7353269

TIMESTAMPS:

0:00 Why I decided to do my own wedding makeup

0:24 Watching my mom do her makeup growing up

2:00 Booking the hair and makeup artist

2:30 My bridal trial, and why it didn't feel like me

3:20 The look I'm going for

4:00 Skin prep

4:45 Eye cream and lip prep

5:45 Why I do my eyes first

6:50 Eyeshadow and why I avoided cool tones

8:00 Lid and crease placement

10:20 Rose gold shimmer topper

11:40 Freestyle Diapers

13:30 Ella Ola

15:20 Gold on the centre of the lid

16:10 Choosing the eyeliner

16:40 Waterline and the wing

21:20 Foundation and shade matching

23:10 Concealer

23:50 Brows, a laminated look without lamination

25:20 Avoiding creasing into fine lines

26:40 Covering a blemish

31:00 Liquid blush

32:10 Sculpting with cream blush

33:10 Contour, and why I use less

34:50 Setting the under eyes

35:50 Setting the T zone

36:10 Powder blush so it lasts

37:00 Highlighter

38:20 Bronzer

40:00 Finishing the eyes

41:20 Branch Basics

43:30 Cozy Earth

45:40 Mascara, and why I'm not using waterproof

46:20 Individual lashes

49:00 Filling in the brows

50:20 Brow bone and inner corner highlight

52:10 Contouring the lips

53:20 Lip liner and lipstick

54:40 The gloss trick that makes it last

55:10 Body glow

56:20 Setting spray

56:50 The finished look

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Sam's LINKS:

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Macro Guide: https://samanthachristine.co/nutrition-guides/

Running Programs: https://samanthachristine.co/running-guides

Follow Sam:

Insta: @samcfit_

YouTube: @samantha_christine

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Dr. Sasha Hamdani: Why Disciplined Women Fall Apart (It's Not Anxiety, It's ADHD) Sep 16, 2026

Show notes

I was diagnosed with ADHD at seven and spent the next twenty years on medication before taking myself off everything in 2021. For most of that time I thought ADHD just meant I couldn't focus. Nobody ever told me the part actually running my life was emotional regulation.

Dr. Sasha Hamdani is a psychiatrist and ADHD specialist who has ADHD herself. She explains why ADHD is a regulation disorder rather than an attention disorder, why the diagnostic criteria were built by studying hyperactive little boys and how that leaves women misdiagnosed with anxiety and depression, and what is happening in your amygdala when one small criticism floods you for hours. We get into rejection sensitivity, procrastination, perfectionism, sleep, caffeine and ADHD medication, and I share for the first time that my six-year-old son was just diagnosed.

Timestamps:

0:00 - Trailer/Intro
1:00 - Welcome to the Empower Podcast
1:45 - Diagnosed with ADHD at seven, Ritalin and an eating disorder
2:50 - What we miss when we call ADHD an attention problem
3:40 - Dr. Sasha Hamdani on ADHD as a regulation disorder
4:15 - Her own ADHD diagnosis and the "vitamin" her parents gave her
5:30 - Finding out at seventeen that it was ADHD medication
7:00 - Why ADHD medication alone doesn't treat ADHD
8:20 - Relearning how to sleep, eat and function with an ADHD brain
9:30 - Dopamine dysregulation in the ADHD brain explained simply
10:40 - Why the ADHD criteria were built on hyperactive little boys
11:10 - Why inattentive girls and daydreamers get missed
11:50 - Emotional regulation is the biggest piece of ADHD
13:00 - Emotional dysregulation, entrepreneurship and feeling like you're drowning
13:40 - Why ADHD in women gets misdiagnosed as anxiety or depression
14:50 - Lexapro, Wellbutrin and being medicated for the wrong thing
16:00 - Europe added emotional regulation to the ADHD criteria in 2019
19:50 - Why adult women are the hardest group to diagnose with ADHD
20:40 - What a proper ADHD assessment actually looks like
22:40 - The three types of ADHD: inattentive, hyperactive, combined
23:20 - Compensatory behaviours and how to ask women the right questions
23:50 - Is ADHD over-diagnosed or under-diagnosed
24:40 - Advice for parents scared to get their child evaluated for ADHD
26:10 - Sharing my six-year-old son's ADHD diagnosis
27:20 - ADHD tools in the toolkit and matching the tool to the child
28:00 - The nighttime zoomies and channelling hyperactivity
29:40 - Emotional regulation tools and repairing after you snap
31:40 - How to talk to a partner or child in high emotional dysregulation
32:20 - Emotional sensitivity as a neurological phenomenon
38:20 - Why criticism and tone changes hit so hard: the amygdala
39:00 - The frontal lobe delay and realising two hours too late
40:00 - How to slow the amygdala down in real time
41:20 - Delaying your response and writing it down instead
44:50 - Fight, flight and freeze in conflict, and why you shut down
47:20 - ADHD procrastination and the emotion hiding underneath it
49:30 - Why tiny tasks feel impossible: novelty and urgency
52:00 - Perfectionism, fear of rejection and feeling paralysed
54:00 - Done is better than perfect
55:20 - Working out for your brain, not your appearance
57:30 - Food, the Mediterranean diet and net progress over rigidity
1:02:00 - Sleep, delayed melatonin onset and why it's non-negotiable with ADHD
1:03:50 - Sleep tracking and the hormonal overlay across your cycle
1:05:10 - The second wind and revenge bedtime procrastination
1:06:00 - Caffeine and ADHD: why it isn't a substitute for treatment
1:07:00 - Cutting caffeine for 12 weeks and what changed
1:07:40 - How to decide whether ADHD medication is right for you
1:10:30 - How to come off ADHD medication safely
1:11:30 - Creatine, supplements and brain health
1:12:40 - ADHD misinformation on social media and who to trust
1:14:50 - Dr. Hamdani's book Too Sensitive and the emotional sensitivity spectrum
1:18:00 - What empowerment means to Dr. Sasha Hamdani

Follow Dr. Sasha Hamdani:

Website: https://www.drhamdanimd.com

Instagram: https://www.instagram.com/thepsychdoctormd

TikTok: https://www.tiktok.com/@thepsychdoctormd

YouTube: https://www.youtube.com/@thepsychdoctormd
Book: Too Sensitive, available anywhere books are sold

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Macro Guide: https://samanthachristine.co/nutrition-guides
Running Programs: https://samanthachristine.co/running-guides

Follow Sam:

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YouTube: @samantha_christine

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Dr. Mike Israetel: How Women Actually Get Toned (It's Not Cardio) Sep 09, 2026

Show notes

I've been afraid of the same things most women are. That lifting would make me bulky, that I needed to be in the gym five or six days a week, that the cardio was the part actually doing the work. I've since built my whole approach around the opposite, but I wanted to hear it from someone who could show me the science rather than the anecdote.

Dr. Mike Israetel is an exercise scientist, co-founder of Renaissance Periodization, and one of the most cited voices in modern hypertrophy training. In this episode he tells me women need two days a week in the gym for a full body recomposition, explains why cardio is the wrong tool for fat loss, breaks down exactly what happens to the female physique when you lift and eat enough protein, and answers the question I get in my DMs more than any other: why do I feel puffy in the first three weeks of lifting? We also get into GLP-1s, creatine, seed oils, macro tracking, and why chasing strength is what actually gets you toned.

Timestamps:

00:00 - Women, Muscle & Fat Loss: What Actually Works

01:15 - Welcome to the EMPWR Podcast with Dr. Mike Israetel

01:45 - Will Lifting Weights Make Women Bulky?

03:20 - What Weight Training + Protein Really Does to the Female Body

07:40 - Can Women Build Muscle in a Calorie Deficit?

09:40 - How to Find Your Calorie Intake Without Guessing

10:50 - Why You Feel Puffy the First 2-3 Weeks of Lifting

13:20 - Scale Anxiety: Should Women Weigh Themselves Daily?

14:50 - Menstrual Cycle Weight Fluctuations Explained

15:55 - Kinsyn Women's Health Platform

18:00 - Jones Road Beauty

19:40 - Building Muscle vs Losing Body Fat: Is There a Lag?

21:45 - Consistency, Lifting Technique & Progressive Overload

25:45 - Negative Self-Talk and Trusting the Fitness Process

29:15 - How Long Should You Stay on a Workout Program?

30:30 - Train for Strength and the Aesthetics Will Follow

33:20 - Progressive Overload for Women: What It Actually Looks Like

36:20 - Remi Night Guards for Teeth Grinding

38:20 - Clearstem Acne & Anti-Aging Skincare

40:20 - Why Repeating the Same Exercises Every Week Builds More Muscle

44:55 - Master Your Lifting Technique Instead of Switching Exercises

46:15 - Why Being Distracted in the Gym Kills Your Results

47:10 - How Many Days a Week Should Women Lift Weights?

48:35 - Training 2 vs 3 vs 4 Days a Week for Muscle Growth

50:20 - You Only Need 4-6 Exercises Per Workout

51:30 - Choosing Compound Exercises and Using Supersets

54:00 - The 30-Minute Full Body Workout Structure

55:40 - Cozy Earth Bamboo Bedding

57:20 - iRestore Red Light Therapy Face Mask

59:00 - Should Women Train Differently in Their 20s, 30s, 40s, 50s?

59:50 - HIIT, Cortisol and the Women's Hormone Myth

1:01:30 - Why High Intensity Training Matters More As You Age

1:02:45 - Why You Feel Wrecked After a Workout

1:03:50 - Strength Training for Beginners Over 60

1:05:10 - Dr. Mike's Cardio: Brazilian Jiu Jitsu

1:06:20 - Should You Add Cardio for Fat Loss?

1:08:50 - Cardio Burns Fewer Calories Than You Think

1:09:30 - Half Ironman Training and Losing Muscle Mass

1:11:40 - What Cardio Is Actually For (Not Weight Loss)

1:12:30 - Body Recomposition: How Big Should Your Calorie Deficit Be?

1:13:45 - Why Fast Weight Loss Always Fails

1:16:00 - How Slow, Sustainable Fat Loss Compounds

1:19:20 - The Mental Reframe You Need Before Losing Weight

1:20:15 - Does Dr. Mike Israetel Track His Macros?

1:21:40 - Dream Recovery Mouth Tape

1:23:00 - Kane Footwear Recovery Shoes

1:24:20 - Should Women Track Macros for Body Recomp?

1:26:00 - Snacking and Sneaky Calories

1:26:40 - Dr. Mike's Full Day of Eating

1:29:55 - Are Seed Oils and Artificial Sweeteners Bad for You?

1:32:20 - Deep Frying, Oxidation and Reused Oils

1:32:50 - Is There a Hidden Poison in Our Food Supply?

1:33:45 - The Twinkie Diet Experiment Explained

1:35:00 - The Real Reason Junk Food Makes You Gain Weight

1:37:20 - Dessert, Diet Soda and Low Calorie Ice Cream

1:38:45 - Why Cravings Disappear When You Eat Well

1:40:15 - GLP-1s Explained: Semaglutide, Tirzepatide, Retatrutide

1:43:20 - How to Keep Muscle While on a GLP-1

1:44:55 - Rapid Fire: Women's Fitness Myths Debunked

1:48:50 - Creatine for Women: Dosage, Puffiness and Acne

1:50:30 - Where to Find Dr. Mike Israetel

1:51:40 - Outro

Follow Dr. Mike Israetel:

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Website: https://rpstrength.com

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I Stopped Trying to Look Perfect: My Pre-Wedding Routine That Changed Everything (Workouts, Skincare, Mindset & Nervous System) Sep 02, 2026

Show notes

Two weeks out from my wedding and I'm sharing everything I've changed about my routine that's made me feel and look better than when I was training for an Ironman. This isn't another "do more" episode. I talk about why I cut my workouts down to 30-40 minutes and 4 days a week, how romanticizing my mornings transformed my mindset, why I'm reconsidering caffeine completely, the hypnobreathwork practice that's grounding me, how I'm using light, sound, and smell to calm my nervous system at home, the skincare products that are actually giving me a glow, why my body lost inflammation the moment I stopped overtraining, and why I think the pressure to be a "perfect bride" is the biggest trap on social media. This applies to any woman, not just brides.

Timestamps:

0:00 - Intro trailer

1:07 - Welcome: two weeks out from the wedding

2:00 - Why doing less has done more for me

2:30 - What I'm covering today: workouts, skincare, mindset, and how I'm showing up daily

2:45 - Romanticizing my daily habits and making them feel fun

3:00 - Mornings: why the first 30 minutes matter

3:16 - Why I stopped looking at my phone and social media first thing

4:00 - Why I barely scroll Instagram anymore

4:30 - What my mornings actually look like now: eye patches, silence, grounding

5:30 - Nervous system: what I've been doing differently

5:41 - Limiting caffeine and what happened when I cut it out

7:07 - Breathwork: the hypnobreathwork app that changed things (Mastry by Francesca)

9:00 - Creating a calm home atmosphere

9:55 - Light, sound, and smell: the three things I'm focusing on

10:48 - Ambient lighting: color-changing bulbs, lamps, no overhead lights

12:14 - Salt lamps and why I love them

15:55 - Sound: piano jazz playlists and background music throughout the day

17:00 - Smell: non-toxic candles (Flamingo Estate, Primally Pure)

18:00 - Essential oils, lavender, and diffusers at night

19:00 - Body butter: the Neom products making my skin glow

20:00 - Morning and nighttime moisturizing routine

20:30 - Fitness: why this one surprised me

21:00 - What happened when I stopped Ironman training (the inflammation I lost)

21:30 - Why 6-7 days of high intensity creates inflammation in most women

22:00 - What I'm doing instead: bridal body workout, 4 days, 30-40 minutes

24:00 - You don't need 90 minutes in the gym to see results

25:00 - After the wedding: building muscle and eating more

30:00 - Walking for steps instead of extra cardio

31:00 - Skincare: why I'm so happy with my skin right now

31:30 - EZ Gel under eyes and Sculptra

32:00 - My top 5 must-have skincare products

33:00 - Clearstem Bright Me Up Toner

33:30 - InnBeauty Eye Cream

34:00 - Golden Hour Retinol Drops from Complexion

34:45 - Rhode Glazing Milk

35:30 - Red light therapy face mask: how I use it and why

36:56 - My nighttime wind-down routine: shower, skincare, PJs, essential oils, music

39:00 - Mouth tape, eye mask, brown noise, and the Hatch

39:30 - Sleep: why I'm aiming for 9 PM bedtime and 7.5-8 hours

40:30 - Nutrition: I'm not in a crazy deficit

41:00 - Sticking to whole foods and three meals a day

46:30 - A day in the life of what I eat: breakfast, lunch, and dinner

50:00 - Mindset: the most important part of my bridal routine

50:45 - Creating boundaries and saying no to more

51:30 - Saying no to brand deals and social events

53:00 - The pressure to be a perfect bride and social media comparison

55:00 - These habits aren't just for brides, they're for any woman

56:30 - What's coming: wedding content, honeymoon, and more

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How I romanticize my home: https://shopmy.us/shop/collections/4544846

The skincare products I recommend: https://shopmy.us/shop/collections/4552627

Hypnotherapy app that really works: https://mastryexperience.com/hypnobreathwork-app/

Dinner jazz playlist I recommend in this episode: https://open.spotify.com/playlist/37i9dQZF1DWWKeNBqaIy5U?si=dBREKoC1Rj6sll416dIh8A&utm_source=copy-link&pi=cSivamvQQZqSG

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Brain Specialist Who's Scanned Thousands of Women: '80% of ADHD Diagnoses Are Wrong’ | ft. Angie Noack Aug 26, 2026

Show notes

I was diagnosed with ADHD at seven years old. I was put on medication and stayed on it for over twenty years. I changed medications more times than I can count, for ADHD, for anxiety, for depression, and I never really felt like I knew who I was without them. When I finally came off everything in my early 30s, I started building structure and discipline through fitness, nutrition, breathwork, and routine, and it changed my life. But there was always something underneath that I couldn't reach. So I let a brain specialist put a cap on my head and map my brain. What she found confirmed things I'd felt my entire life, and explained things I never understood.

Angie is the founder of Brain Code Centers and a neurofeedback specialist who has helped thousands of people rewire their brains without medication. She fractured her skull and suffered a traumatic brain injury in college, was told she might never go back to school, learned to walk again, and went on to get her master's in clinical mental health. In this episode she maps my brain live, maps Ian's brain, explains why 80% of people diagnosed with ADHD don't actually show the neurological pattern for it, breaks down what anxiety, depression, and trauma actually look like in brain waves, and tells me the one thing I've been missing in my entire wellness routine: a hardware reset for my brain.

Timestamps:

0:00 - Trailer/Intro

1:30 - What is neurofeedback and brain mapping

3:00 - How neurofeedback is different from therapy and counseling

5:30 - Angie's story: fractured skull, TBI, and learning to walk again

7:00 - What the brain is capable of: transformation and healing

8:00 - What conditions neurofeedback treats: anxiety, depression, OCD, ADHD

8:30 - ADHD in kids: the youngest she's ever worked with

9:30 - Why people are skeptical (and how a 10-question questionnaire gets you medication)

11:00 - How the brain map session works: in-person vs remote

16:00 - What happens during a brain map: eyes open, eyes closed, done

17:00 - How women's cycles affect brain wave patterns

18:00 - Brain markers for anxiety and depression: what she actually sees

18:30 - "80% of people with ADHD show no neurological pattern for it"

19:30 - How long neurofeedback takes and when you start noticing changes

21:00 - How it actually rewires your brain: operant conditioning explained

23:30 - Who is neurofeedback for (even if you feel fine)

24:30 - Brain health and longevity: Alzheimer's, dementia, and why plasticity matters

30:00 - My brain map results: the classic ADD pattern she found immediately

31:00 - What the ADD pattern means: theta waves, processing speed, and routine

34:00 - Sleep patterns, brain injury correlations, and sleep apnea

35:00 - Ian's brain map: hypervigilance and the Navy SEAL pattern

36:00 - My emotional brain vs. Ian's emotional shutdown: what she saw in both of us

37:00 - Why we choose the partners we choose, based on brain patterns

38:00 - How ADD fuels creativity but kills execution (and why I get paralyzed)

40:00 - I was on ADHD medication from age 7 to 31. Here's what it was really like.

41:00 - "If we have a hardware issue, a software update isn't going to cut it"

42:00 - Is neurofeedback permanent? Do you need maintenance sessions?

47:00 - Ian's brain: military, first responders, and PTSD patterns

49:00 - How Ian copes: working out as his outlet

50:00 - The question she's never been asked: empathy for addiction

51:00 - Addiction is an OCD pattern: why addicts are always addicted to something

52:00 - Can you see narcissism on a brain map? Born vs. made

54:00 - The transformation story: from unable to fly to boarding a plane to China

56:00 - Your brain is capable of change. You are not your diagnosis.

57:00 - What living with ADD has taught me about myself

58:00 - What empowerment means to Angie

59:00 - Where to find Brain Code Centers and how to start

Follow Angie / Brain Code Centers:

Instagram: @braincode.centers Website: https://braincodecenters.com Free consultations available - DM them on Instagram or visit the website.

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Q&A With My Fiancé: Relationship Red Flags, Exes & Never Settling Aug 19, 2026

Show notes

We talk red flags, exes, and why you should never settle for less! I sat down with Ian three days after his vasectomy reversal to answer the questions you've been sending in. This Q&A covers dating red flags, the non-negotiables I refused to break, co-parenting with our exes, blended family life, and what it actually takes to rebuild after divorce.

Three years ago we both said we didn't want a relationship. I also said I'd never date a military man. This is the honest version of how that turned out, plus the questions I get asked most: how you know when you've found your person, why you should never settle, when to walk away from red flags in the talking stage, and what I'd tell myself before any of it happened. We also get into the reversal itself, including why he got a vasectomy after his divorce, how we made the decision together, and the odds nobody tells you about.

Timestamps:

0:00 - The questions you sent in

1:40 - Three days post-op (and why he can't work out for a month)

5:00 - Three years ago we said we didn't want a relationship

5:24 - The conversation in Destin that changed everything

6:20 - Why both our shields were up

7:04 - What we're covering today

7:16 - Why Ian got a vasectomy after his divorce

8:06 - How we knew we were ready to try for a baby

9:47 - Getting help at home, and why we stopped feeling guilty

11:02 - How Ian feels about the house manager situation

14:57 - How soon we're trying (and the wedding day timing)

15:18 - Finding a specialist and what the reversal involved

16:13 - The odds nobody tells you about

17:29 - Do we want one baby or more?

17:35 - How the kids reacted

18:29 - What my last relationship taught me about what I needed

20:11 - What I had to fix in myself first

21:04 - How we handle disrespect: call it out, talk it out

22:10 - Has the spark faded? An honest answer

23:49 - Never stop dating each other

29:17 - Do we talk to each other's exes?

29:51 - Where our co-parenting relationships stand now

32:01 - Making sure every child feels equally loved

33:22 - Being a step-parent without replacing anyone

33:53 - The day she started calling me mom

35:32 - Do we discipline each other's kids the same way?

36:00 - Will a new baby make the kids feel left out?

37:26 - Building our own traditions around theirs

41:32 - How do you know when you've found your person?

41:49 - Advice for anyone dating in their 20s and 30s

43:15 - My top 10 non-negotiables (and the one I broke)

43:40 - Should you make the first move?

44:53 - The red flags to walk away from

45:04 - What we're most excited about

45:53 - Wedding update

46:27 - What we'd tell ourselves before the divorces

47:10 - The person who brings out your worst self

47:40 - Stand firm in your values

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Tired, Puffy, Moody? The Hormones Women Never Test For | ft. Robby Wade Aug 12, 2026

Show notes

How to actually understand what's happening inside your body, with Robby Wade, founder of Rythm Health. We cover the blood markers every woman should track, why your doctor's annual panel isn't enough, and the at-home test that takes less than five minutes from your bed.

Robby built Rythm Health after growing up watching his dad filter his own blood from a dialysis machine in their living room. He was afraid of needles, trained for Ironman, and realized that most people have no idea how to read or use their own blood work. We get into all of it: why only 12% of Americans are actually health literate, the iron deficiency chain reaction that's silently wrecking women's thyroid and hormones, what ApoB actually is and why it matters more than your LDL number, how cholesterol spikes in winter and could get you put on a statin you don't need, why 80% of your testosterone is made during sleep, the biomarkers he personally tracks for training and recovery, how estrogen loss in menopause triggers weight gain your body can't explain, and why your blood work is the only thing that doesn't lie about how you're really doing. I also tested my own blood live on camera.

Timestamps:

0:00 - Why blood work is the most powerful health tool nobody's using

1:30 - Robby's story: growing up with a dialysis machine in the living room

3:30 - How Rythm Health was born from Ironman training and an API discovery

4:00 - The biomarkers that changed everything for his own performance

5:00 - Iron deficiency in women: why your cycle is working against you

6:30 - 80% of your testosterone is made in your sleep

7:30 - Why blood work makes everything real (and why we overestimate everything)

8:00 - How Rythm works: live demo on camera

9:30 - "Learn yourself" — why only 12% of Americans are health literate

10:30 - How to use monthly testing without it feeling overwhelming

12:00 - The supplement trap: why most people waste money on the wrong ones

14:00 - How to actually know if your iron supplement is working

16:30 - Capillary vs. vein: is at-home testing as accurate as the lab?

18:00 - The most important biomarkers for women specifically

20:00 - Cholesterol explained: the truck and highway analogy

22:00 - ApoB: why this one marker matters more than your total LDL

25:00 - Why your cholesterol is higher in winter (and how that leads to unnecessary statins)

27:00 - Female biomarkers: hormones, thyroid, and the ecosystem between them

28:00 - New markers coming: B12, hemoglobin, fructosamine, uric acid

31:00 - MTHFR gene and why some women can't absorb B vitamins properly

33:00 - Why genetics are a compass, not a diagnosis

36:00 - Supplements: how to actually test what's working for YOUR body

38:00 - Diets don't work the same for everyone (and blood work proves it)

42:00 - Thyroid, metabolism, and why you can't lose weight no matter what you do

45:00 - Estrogen, menopause, and why your body puts on fat to survive

48:00 - Hormones throughout your cycle: why one test per year isn't enough

52:00 - Cortisol, stress, and what's actually happening to your body under pressure

55:00 - Real stories: the woman whose iron was dangerously low and her doctor missed it

58:00 - The man who was close to a stroke and found out through Rythm

1:00:00 - Why people are afraid of blood work (and how to get past it)

1:02:00 - Where to find Rythm Health and how to get started

1:02:48 - What empowerment means to Robby

Follow Robby / Rythm Health:

Instagram: @rythmhealthlab

Website: https://rythmhealth.com/

Get your own Rythm Health kit using Sam's link for an exclusive discount: Rythm Health

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Just Thrive Probiotic: A spore-based probiotic designed to survive stomach acid and reach the gut alive. Get a FREE 90-day supply of Digestive Bitters ($90 value) with your first 90-day probiotic subscription at https://justthrivehealth.com/SAMCFIT

Sam's LINKS:

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My Macro Guide: https://samanthachristine.co/nutrition-guides

Running Programs: https://samanthachristine.co/running-guides

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