The EMPWR Podcast

Episodios

• 
  How To Get Sunkissed, Glowy Skin WITHOUT Looking Cakey | My Wedding Makeup 19.09.2026 58m

  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 Sponsors for this episode: FREESTYLE DIAPERS www.freestyle.world/empower, code EMPWR for 30% off your first three months ELLA OLA: www.ellaola.com/samcfit for 20% off your first purchase, no code needed RULA: www.rula.com/samcfit KION: www.getkion.com/samantha for 20% off BRANCH BASICS: www.branchbasics.com, code EMPWR for 15% off the premium starter kit COZY EARTH: www.cozyearth.com, code SAMCFIT for 20% off Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/ Macro Guide: https://samanthachristine.co/nutrition-guides/ Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Dr. Sasha Hamdani: Why Disciplined Women Fall Apart (It's Not Anxiety, It's ADHD) 16.09.2026 1h 20m

  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 Thank you to our sponsors: Freestyle Diapers: EWG-verified, fragrance-free diapers with 7-layer skin protection, tested against 1,500+ chemicals of concern, so you know exactly what's sitting against your baby's skin.30% off your first three months, bringing them down to $49/month: https://freestyle.world/ with code EMPWR Ella Ola: A tasteless, colorless multivitamin powder for kids 4 to 11 that you can mix into anything they're already eating without them ever knowing it's there.20% off your first purchase, applied automatically: https://ellaola.com/samcfit Rula: Finding a therapist who actually takes your insurance shouldn't be the hardest part of getting help, and Rula makes it about as easy as it gets.15,000+ providers, 100+ insurance plans, average $15 copay per session: https://rula.com/samcfit Kion Aminos: All nine essential amino acids in research-backed ratios, which is what I take before workouts and on rest days to hold onto lean muscle.20% off: https://getkion.com/samantha Branch Basics: One concentrate that replaces almost every cleaning product in your house, fragrance-free and screened against thousands of harmful chemicals.15% off the premium starter kit: https://branchbasics.com with code: EMPWR Cozy Earth: Bamboo bedding that actually stays cool all night, which is the single easiest upgrade I've made to my sleep.20% off, with a 10-year warranty and 100 nights risk-free: https://cozyearth.com with code: SAMCFIT Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/Macro Guide: https://samanthachristine.co/nutrition-guidesRunning Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_YouTube: @samantha_christine #adhd #adhdinwomen #adhdwomen #adultadhd #emotionalregulation #rejectionsensitivity #adhdmisdiagnosis #adhdsymptoms #adhdinadults #womenshealth #adhdmedication #adhdinkids #adhdprocrastination #perfectionism #dopamine #mentalhealth #adhdawareness #toosensitive #sashahamdani #empwrpodcast #wellnesspodcast Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Dr. Mike Israetel: How Women Actually Get Toned (It's Not Cardio) 09.09.2026 1h 52m

  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: Instagram: https://www.instagram.com/drmikeisraetel/ YouTube: https://www.youtube.com/@RenaissancePeriodization Website: https://rpstrength.com Thank you to our sponsors: Kinsyn Personalized women's health platform bringing your labs, records, wearables, and supplements into one place. https://kinsyn.com | Code: SAMC for 20% off your first subscription Jones Road Beauty Clean, high-performance makeup for effortless everyday routines. https://jonesroadbeauty.com | Code: EMPWR for a free full-size mascara on your first purchase Clearstem Clinically tested skincare that targets acne and aging without pore-clogging ingredients. clearstem.com/samcfit | Code: SAMCFIT for a FREE Mini Hydro Glow Plumping Moisturizer on orders $75+ Remi Night Guards Custom-fit night guards to protect your teeth, ease jaw tension, and sleep better. https://shopremi.com | Code: SAMCFIT for up to 50% off Dream Recovery Mouth tape, blue light glasses, and sleep essentials for deeper, more restorative rest. https://dreamrecovery.io | Code: SAM15 for 15% off Kane Footwear Lightweight recovery shoes for all-day comfort after workouts or long days on your feet. https://kanefootwear.com/empwr for free shipping iRestore Face Mask Cordless red light therapy mask with 360 medical-grade LEDs and three wavelengths to support collagen, fine lines, and breakouts in just 10 minutes a few times a week. https://irestorelaser.com | Code: SAMCFIT for a discount at checkout Cozy Earth Luxury bamboo bedding, towels, and everyday essentials that stay cool, soft, and comfortable all night. https://cozyearth.com | Code: SAMCFIT for 20% off, plus a 10-year warranty and 100-night risk-free trial on bedding Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/ Macro Guide: https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  I Stopped Trying to Look Perfect: My Pre-Wedding Routine That Changed Everything (Workouts, Skincare, Mindset & Nervous System) 02.09.2026 57m

  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 Thank you to our sponsors: Ka'Chava: Plant-based nutrition shake with 25g protein, greens, and adaptogens. Get 15% off your first order with code SAMCFIT. https://www.kachava.com/ Thrive Market: Clean, healthy groceries delivered to your door. Get $20 off your first 3 orders at https://thrivemarket.com/SAMCFIT iRestore Face Mask: Red light therapy face mask with 360 medical-grade LEDs for collagen, fine lines, and clearer skin. Use code SAMCFIT at checkout for a discount. https://www.irestorelaser.com/ AquaTru Shower: Filtered shower head that reduces chlorine and contaminants for healthier skin and hair. Get 20% off with code SHSAM. 30-day money-back guarantee. https://aquatru.com/ Caraway: Premium ceramic-coated cookware with a non-stick surface and easy cleanup. Use code SAMCFIT for an extra 10% off. https://www.carawayhome.com/ Rula: Find licensed therapists and psychiatrists who accept your insurance. Average $15 copay per session. Get started at https://rula.com/SAMCFIT Sam's LINKS: ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/ My Macro Guide: https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides 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 Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine #bridalroutine #weddingprep #preweddingroutine #lessismore #doingless #overtraining #inflammationinwomen #nervoussystem #groundingroutine #morningroutine #breathwork #hypnobreathwork #skincareroutine #glowyskin #ambientlighting #bodybutter #redlighttherapy #workoutroutine #liftingforwomen #30minuteworkout #bridetobe #weddingwellness #mindset #socialmediapressure #selflove #empwrpodcast #wellnesspodcast #womenswellness #fitnessjourney #womenover30 #romanticeyourlife Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Brain Specialist Who's Scanned Thousands of Women: '80% of ADHD Diagnoses Are Wrong’ | ft. Angie Noack 26.08.2026 1h

  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. Thank you to our sponsors: Lifeboost Coffee: USDA-certified organic, single-origin coffee tested for 450+ toxins. Low acid with a smooth, rich flavor. Use code SAMCFIT for 10% off or get up to 58% off as a first-time buyer at https://lifeboostcoffee.com Paleovalley Protein: Clean bone broth protein powder. Perfect for smoothies, oatmeal, or hot chocolate. Get 15% off your first purchase at https://paleovalley.com/samcfit with code SAMCFIT. Little Spoon: Kid-friendly meals and snacks made with real ingredients. No artificial dyes, flavors, or sweeteners. Get 30% off your first order at https://littlespoon.com/samcfit with code SAMCFIT. AquaTru Shower: A filtered shower head that reduces chlorine and contaminants for healthier skin and hair. Get 20% off at https://aquatrushower.com with code SHSAM. Kinsyn: A personalized women's health platform that brings together your labs, records, wearables, and providers in one place. Take a free quiz at https://kinsyn.com/empwr and use code SAMC for 20% off your first subscription. Just Thrive Probiotic: Spore-based probiotic that survives stomach acid and reaches the gut alive. Get a FREE 90-day supply of Digestive Bitters ($90 value) with your first 90-day subscription at https://justthrivehealth.com/samcfit Sam's LINKS: ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/  My Macro Guide: https://samanthachristine.co/nutrition-guides  Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine #adhd #adhdwomen #adhdmedication #neurofeedback #brainmapping #brainhealth #brainwaves #mentalhealth #anxietyrelief #depression #adhddiagnosis #adhdinwomen #adhdawareness #adhdmom #braintraining #neuroplasticity #rewireyourbrain #ptsd #traumahealing #mentalhealthawareness #braincodenters #empwrpodcast #wellnesspodcast Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Q&A With My Fiancé: Relationship Red Flags, Exes & Never Settling 19.08.2026 49m

  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 Thank you to our sponsors: Thrive Market: Get $20 off your first 3 orders at: ⁠https://thrivemarket.com/SAMCFIT⁠ Oak Essentials: Get 15% off your first purchase at ⁠https://oakessentials.com/⁠ with code: SAMCFIT Shopify: Start your free trial at ⁠https://shopify.com/samcfit⁠ Cash App: New users get $10 when you sign up and send $5 to a friend within 14 days at ⁠https://cash.app/⁠ with code: FAMILY10 Remi Night Guards: Get up to 50% off custom-made night guards at ⁠https://www.remiclub.com/⁠ with code: SAMCFIT Dream Recovery: Get 15% off at ⁠https://dreamrecovery.io/⁠ with code: SAM15 Sam's LINKS: ELEVATE App by Sam | free 7 day trial: ⁠https://www.elevatebysam.com/⁠ My Macro Guide: ⁠https://samanthachristine.co/nutrition⁠ Running Programs: ⁠https://samanthachristine.co/running-programs⁠ Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Tired, Puffy, Moody? The Hormones Women Never Test For | ft. Robby Wade 12.08.2026 1h 16m

  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 Thank you to our sponsors: iRestore Face Mask: A cordless red light therapy face mask with 360 medical-grade LEDs and three wavelengths to target fine lines, pigmentation, blemishes, and pores. Just 10 minutes a few times a week. Use code: SAMCFIT at checkout for a discount: https://www.irestorelaser.com/ Honeylove: Comfortable, supportive bras and shapewear designed to move with your body without feeling restrictive. Get up to 50% off sitewide at https://honeylove.com/SAMCFIT Branch Basics: A plant and mineral based cleaning system made with fragrance-free ingredients and screened against thousands of harmful chemicals. Get 15% off the Premium Starter Kit at https://branchbasics.com/ with code EMPWR. Caraway: Premium ceramic-coated cookware with a naturally non-stick surface and effortless cleanup. Use code SAMCFIT at https://carawayhome.com/SAMCFIT for an extra 10% off. Remi Night Guards: Custom-made night guards that protect your teeth from grinding and clenching while you sleep. Get up to 50% off at https://www.remiclub.com/ with code SAMCFIT. 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: ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/ My Macro Guide: https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine #bloodwork #bloodtest #biomarkers #athomebloodtest #femalehealth #womenshealth #irondeficiency #thyroidhealth #hormonehealth #cholesterol #apob #vitaminD #B12 #healthliteracy #empwrpodcast #wellnesspodcast #metabolichealth #perimenopause #menopause #holistichealth #fitnessjourney #womenover30 #labresults #knowyournumbers Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  How to Look Younger WITHOUT Filler or Botox! | Dr Chesnut 05.08.2026 1h 30m

  Dr. Cameron Chesnut is one of the most sought-after facial plastic surgeons in the world, and honestly, this is the episode I've been waiting eight months to record. He operates on ONE patient a day, says no to about 80% of the people who reach out to him, and looks at every single procedure as a metabolic event. We get into all of it: what he actually thinks about Botox (his answer surprised me!), why filler is basically a semi-permanent implant, the study where lip filler had migrated to the base of the nose in 49 out of 50 patients, why he refuses opioids and benzos in his OR, and the two "unsexy" things he says matter more than any treatment you could buy. I also asked him about my own Botox, my lip filler that migrated, and what I should be doing before my wedding in September. Plus a rapid fire round at the end that I did not expect to end on creatine. Timestamps: [1:32] - His mom the dietitian who was 40 years ahead of everyone  [4:37] - The red flags he saw in training  [7:39] - How little nutrition med school actually teaches (about 12 hours)  [10:19] - Why recovery deserves as much attention as the surgery itself  [12:24] - Pre-hab: how he lowers your inflammatory load before you ever arrive  [13:01] - The photo screening process (he says no to about 80%) [14:48] - "I want a brow lift" - why the answer is usually something else  [17:48] - If you're in your 30s or 40s thinking about eyelid surgery, pause  [18:47] - Transformation vs. rejuvenation (this reframed everything for me)  [20:01] - "When I look in the mirror, I don't look how I feel"  [22:27] - The starter pack for your 20s and 30s [23:34] - The non-negotiables: sleep, blood sugar, and his CGM  [26:09] - Microneedling and lasers: collagen vs. elastin  [28:01] - When a device promises you a facelift, run! [30:26] - The biases that push people toward the wrong treatment  [32:12] - Botox: is it as toxic as people say? What it actually does  [34:00] - Facial expression as human communication (and how babies read your face)  [36:14] - When he DOES use Botox  [38:32] - My own Botox history and wanting to stretch my sessions [39:47] - Do the patches and at-home rollers actually work?  [42:01] - Filler is a semi-permanent implant, not a temporary one  [43:02] - Migration, encapsulation, and the 20-year-old filler he removed  [45:24] - The study: filler at the base of the nose in 49 of 50 patients  [46:46] - PRF and PRP: the more natural route  [48:40] - Dark circles and what's actually causing them [50:54] - Sculptra and biostimulators through a surgeon's eyes  [54:38] - Switching gears: does diet change how you age?  [55:38] - His anesthesia protocol: no opioids, no benzodiazepines  [58:16] - Why good sleep beats hyperbaric and red light combined  [1:02:16] - Does a collagen supplement actually do anything?  [1:03:18] - Red light therapy and my surgery on Friday [1:05:08] - Stem cells and fat transfer explained [1:10:10] - Before and afters, and why celebrities get such a bad rap  [1:13:05] - Social media, beauty trends, and buccal fat  [1:14:58] - RAPID FIRE  [1:17:44] - Why he's had female patients on creatine for 12 years  [1:19:17] - What does empowerment mean to you?  [1:20:52] - Where to find Dr. Chesnut and how to start the process Follow Dr. Cameron Chesnut:  Instagram: @chesnut.md  Clinic 5C: https://clinic5c.com/ Thank you to our sponsors: Jones Road Beauty: Get a FREE full-size mascara with your first purchase at https://jonesroadbeauty.com/ with code: EMPWR AquaTru: Get 20% off your purifier at https://aquatru.com/ with code: SAM Remi Night Guards: Get up to 50% off custom-made night guards at https://www.remiclub.com/ with code: SAMCFIT Clearstem Skincare: Get a FREE Mini Hydro Glow Plumping Moisturizer when you spend $75+ at https://clearstem.com/SAMCFIT/ with code: SAMCFIT Lola Blankets: Get 40% off select products at https://lolablankets.com/ with code: SAMCFIT Sam's LINKS: ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/  My Macro Guide: https://samanthachristine.co/nutrition-guides/ Running Programs: https://samanthachristine.co/running-guides/ Follow Sam: Insta: @samcfit_  YouTube: @samantha_christine #facialplasticsurgery #antiaging #botox #filler #fillermigration #sculptra #microneedling #skincare #collagen #regenerativemedicine #stemcells #fattransfer #redlighttherapy #ketones #creatine #bloodsugar #longevity #metabolichealth #functionalmedicine #agingracefully #empwrpodcast #womenshealth Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  We Did Our First Ironman 70.3 Together! | Couple Q&A 29.07.2026 48m

  We did it! Ian and I just completed an Ironman 70.3 together. Swim, bike, run, 7+ hours, and one moment 200 meters from the finish line where we almost got disqualified! I'm taking you through the entire race weekend from start to finish. The 4am alarm, the swim that shocked me, the bike miles where I was literally talking to Jesus, the little argument we got into mid-race, and what it felt like to cross that finish line hand in hand. Then we're getting into all of your questions. Training splits, how I balanced it with the kids, what I wore, what I ate after (McDonald's twice... yes really), and what's coming next. Timestamps: [0:00] - We finished our first Ironman 70.3 [2:30] - Race weekend begins: the nerves, the logistics, the energy [4:00] - Bike case drama and getting to the venue [5:00] - Athlete check-in, Iron Man village, and the whole atmosphere [5:30] - My nutrition coach Jamie Freed and carb loading (250–300g/day) [7:00] - Race day morning: 4am alarm, oatmeal, banana, peanut butter [8:00] - Testing the swim the day before (this changed everything) [9:30] - The swim: 20 minutes vs. 50 in the pool — how the current helped [10:30] - Transition 1: wetsuit off, hair fixed, fueled up [11:00] - The bike begins: I'd only ridden this bike TWICE before race day [12:00] - Race fueling strategy: 60–80g of carbs per hour on the bike [13:30] - First 25 miles felt great… then the hills got sneaky [14:00] - Miles 35-40: the hardest part of my life (affirmations out loud) [15:00] - The mid-race argument with Ian on the bike [16:00] - Finishing the bike and getting emotional [17:30] - The run: why my legs felt brand new after 56 miles of swimming and biking [20:00] - I almost got DISQUALIFIED 200m from the finish line [21:00] - Crossing the finish line hand in hand with Ian [22:00] - Post-race: pizza, final time, and why I missed sub-7 [24:00] - Q&A: What program did I follow? Do I have prior experience? [25:00] - My weekly training split: 12–16 hours and cutting lifting to 3 days [26:00] - Advice for training with a full-time job (get up at 4am, seriously) [27:30] - Balancing training with kids and family life (it's not easy) [28:30] - Was the training process difficult? The hardest thing I've ever done [29:00] - The emotional toll of training as a mom (I didn't feel fully present) [35:00] - Gear breakdown: Roka, Puma carbon plated shoes, Phantom Racing bike [36:00] - What I wore on race day (tri suit, sports bra, no undies — trust me) [38:00] - Why my transitions took so long (lip gloss was involved) [40:00] - Favorite discipline: the swim surprised me on race day [41:00] - Will I do another 70.3 or a full Ironman? [42:00] - What's next: pregnancy plans, future races, and keeping the bug alive [47:00] - Favorite part of the entire race weekend Thank you to our sponsors: Remi Night Guards: Get up to 50% off custom-made night guards at https://www.remiclub.com/ with code: samcfit. Cozy Earth: Head to https://cozyearth.com/samcfit and use code: samcfit for an exclusive 20% off bamboo bedding, sheets, and towels. Lola Blankets: Get 40% off select products at https://lolablankets.com/samcfit with code: samcfit. Just Thrive Probiotic: Start your first 90-day subscription and get a free 90-day supply of digestive bitters ($90 value). Go to: https://partners.justthrivehealth.com/SAMCFIT Branch Basics: 15% off the premium starter kit at https://branchbasics.com/empwr with code EMPWR. WeNatal: Get a FREE 1-month supply of Rest & Digest Magnesium with your first subscription at https://wenatal.com/samcfit. Sam's LINKS: ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/ My Macro Guide: https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Blood Work vs. Aesthetics: Exposing Fitness Industry Lies | ft. Matt Johnson 22.07.2026 1h 21m

  He grew up on ketchup sandwiches in a town with no stoplights, survived abuse, and nearly lost his mom to an overdose at 16. Now at 31, Matt Johnson has 1 million followers, has run across Texas twice, just finished his third Ironman, and is preparing to do seven full-distance triathlons in seven days to raise $300K for veterans. He looks like the fittest person you've ever seen, and he's one of the few willing to show you what's actually going on underneath. In this episode, Matt exposes the hypocrisy most of the fitness industry won't talk about: people chasing aesthetics while their blood work is screaming. Sky-high blood pressure, elevated heart and liver markers, chest pain after a warm-up jog, all happening inside a body that looks perfect on the outside. Blood work doesn't care how you look. It tells the truth when the mirror won't. This conversation covers everything from rock bottom to his biggest mission yet. Timestamps: 0:00 - The health scare nobody saw coming 2:00 - How Matt accidentally became a content creator 4:00 - Coaching Jelly Roll & the Nelk Boys 6:00 - Growing up in extreme poverty in small-town Iowa 7:00 - Ketchup sandwiches & his mom working two jobs 8:45 - The abuse, being locked in a room for 10 hours 9:00 - His mom's overdose at 16 & needing to escape 11:00 - Hitting 1 million followers & buying his mom a car 12:30 - Transitioning out of the military & finding fitness 15:00 - His brother's tragedy & discovering David Goggins 17:00 - "We have the same story" — the book that changed everything 20:30 - Military discipline applied to fitness 24:00 - The marathon that changed his life & the coach who believed in him 26:00 - Maxing out a credit card to chase a dream: "I'll either die with this debt or figure it out" 27:30 - His mom giving him her only credit card with $10K 28:30 - First Ironman on a $1,000 bike from Mexico 30:00 - Eating 8,000 calories a day & 1,100 carbs on the bike 36:00 - Ironman vs. ultra training: which is harder? 37:00 - Running 150 miles a week to train for Texas 38:00 - The hardest part of triathlon training nobody talks about 42:00 - Project 7: seven triathlons in seven days for veterans 44:00 - "Any fit person can run 100 miles" — and how he proved it 48:00 - How he actually trains: only lifting once a week 55:00 - The health crisis: sky-high blood pressure, heart markers, & chest pain 58:00 - "A lot of influencers are unhealthy as shit and don't share that" 1:02:00 - Going sober by accident & why he's staying sober 1:06:00 - Starting counseling & why men don't talk about it 1:07:30 - Growing up a pathological liar & choosing radical honesty 1:10:00 - "I just never thought I couldn't" — the mindset behind it all 1:12:00 - Building a legacy for kids he doesn't have yet 1:14:00 - "What a blessing it is to suffer for other people" 1:16:30 - What empowerment means to Matt right now Thank you to our sponsors: Shopify: Start, manage, and grow your online business with an all-in-one ecommerce platform. Customizable storefront, secure checkout, and built-in selling tools so you can focus on creating products while Shopify handles the technical side. Start your free trial at: ⁠https://shopify.com/samcfit ⁠ Cash App: It's never too early for your kids to start saving. New Cash App customers can earn $10 with code FAMILY10 at sign-up when they spend $5 to a friend within 14 days. Download Cash App and sponsor your teen's account today. Terms apply. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partners. Visit ⁠http://cash.app/legal/podcast⁠ for full disclosures. Dream Recovery: Find everything from mouth tape to weighted blankets at https://dreamrecovery.io/SAM15 and use code SAM15 for 15% off.Kane Footwear: Try my favorite recovery shoes at: ⁠https://kanefootwear.com/empwr⁠ for free shipping. Remi: Try Remi risk-free. Go to ⁠https://shopremi.com/samcfit⁠ and use code SAMCFIT for up to 50% off your night guard. Caraway: Visit ⁠https://carawayhome.com/samcfit⁠ or use code SAMCFIT at checkout for an additional 10% off your next purchase. Sam's LINKS: ELEVATE App by Sam | free 7 day trial: ⁠⁠https://www.elevatebysam.com/⁠ My Macro Guide: ⁠⁠⁠https://samanthachristine.co/nutrition-guides⁠ Running Programs: ⁠⁠https://samanthachristine.co/running-guides⁠ Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine Follow Matt: Insta: @mattjohnson__ YouTube: Matt Johnson #empwrpodcast #mattjohnson #bloodwork #fakefitness #fitbutunhealthy #fitnessindustry #fitnesshypocrisy #warningsigns #ironmantraining #ironmantriathlon #ultrarunning #runningtexas #enduranceathlete #overtraining #bloodworkresults #healthyvsfit #aestheticsvshealth #bodyaesthetics #davidgoggins #sobriety #soberlife #mentalhealth #mensmentalhealth #counseling #transparencymatters #militarytocivilian #veteranscharity #fitnessmotivation #fitnessjourney #womenover30 #wellnesspodcast #healthpodcast #podcast #realconversations #disciplineovermotivation #healthandfitness Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Turning 36: Every Procedure I've Had Done, My Non-Negotiables in a Man, GLP-1s & Life After Divorce | Q&A 15.07.2026 48m

  I'm turning 36, and I'm sharing everything - every procedure I've had done, the decisions that changed my life, and the rules I live by now that I wish I knew at 26. This is my birthday Q&A: no filter, no holding back, just real answers to the questions you've been asking. Timestamps: 0:00 - I feel better at 36 than I did at 26 2:00 - Why this birthday hits different 3:30 - The confidence that comes with getting older 4:00 - Quitting corporate & taking the leap of faith 5:00 - My relationship with Ian & marrying my soulmate 6:00 - My kids, co-parenting & "we might be starting over soon" 7:00 - Celebrating the wins from this past year 8:00 - Getting engaged & the moment I had no idea was coming 8:45 - Winning Rising Star at the LTK Conference 9:30 - Running the NYC Marathon with Ian 10:15 - Traveling: Charleston, LA, Coronado, Honduras & NYC with the kids 11:15 - 8 months of Ironman 70.3 training 12:00 - Launching my new app, Elevate (everything inside it) 14:30 - The most chaotic, stressful year of my life 18:30 - Q&A begins: Why I signed up for the 70.3 & will I ever do a full Ironman? 20:30 - Birthday workout or rest day? 21:15 - How Ian and I approach birthday gifts 23:00 - My exact matcha recipe 24:00 - Ironman race day nutrition plan (100g carbs/hour) 24:45 - Podcasts I listen to: Bossicks, Huberman, Kristin Cavallari, Dr. Shannon 25:30 - How I enjoy my birthday without dreading getting older 26:00 - Every procedure I've had done & at what ages (full transparency) 27:30 - My goal: look like I did 10 years ago, not look different 27:45 - What I will NEVER get done (tummy tuck, lipo — never) 28:00 - Best birthday gift I've ever received (this one got emotional) 28:45 - Advice I'd give my early 20s self 30:00 - Why I've cut people out of my life 30:30 - Spend time with yourself — you are your best friend 34:30 - What happens when you age out of influencing? 35:00 - The physical product I'm launching (my team told me not to say this) 36:00 - My honest thoughts on GLP-1s & peptides (my views have changed) 37:30 - Best advice for finding love in your late 20s 38:00 - My top 10 non-negotiables in a man (Ian hit all of them) 39:00 - Know your worth & trust your gut on red flags 40:00 - Dream birthday with unlimited money 41:00 - Favorite candles & how to know what supplements to take 42:30 - My body fat percentage & why everyone wears it differently 43:15 - Most memorable birthday ever (my 16th — the scavenger hunt) 44:15 - How I built my client base & business from social media 45:00 - My haircare routine (I only wash every 4 days) 46:00 - Favorite birthday meal (garlic butter lemon linguine with shrimp) 46:30 - What's coming in year 36: wedding, babies, new business & more Thank you to our sponsors: Cozy Earth: Head to cozyearth.com and use code CMCFIT for an exclusive 20% off bamboo bedding, sheets, and towels. Just Thrive Probiotic: Start your first 90-day subscription and get a free 90-day supply of digestive bitters ($90 value). Go to justthrivehealth.com/samcfit Branch Basics: 15% off the premium starter kit at branchbasics.com with code EMPWR. Also available at Target and Amazon. Jones Road Beauty: Free full-size mascara with your first purchase at jonesroadbeauty.com with code EMPWR. Sam's LINKS: ELEVATE App by Sam | free 7 day trial: http://www.elevatebysam.com/ https://www.shopltk.com/explore/Samcfit/ My Macro Guide: ⁠https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine #birthday #turningthirtysix #aginggracefully #beautyroutine #bodyrecomposition #ironmantraining #glp1 #peptides #datingadvice #nonnegotiables #empwrpodcast #qanda #cosmeticwork #selflove #womenover30 #fitnessjourney #matcharecipe #entrepreneurlife Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  How Broccoli Can Reverse Aging & Detox Microplastics | Mara Labs Founders on Sulforaphane 08.07.2026 1h 25m

  In this episode of The EMPWR Podcast you'll learn how this single broccoli-derived molecule can transform your gut health, detox microplastics, fight inflammation, and potentially extend your lifespan. The story starts with a cancer diagnosis that sparked a mission to find real solutions, not just supplements that claim to work, but ones backed by rigorous science and actual bioavailability. We cover: • What sulforaphane actually does in the body (explained simply) • How microplastics are affecting your hormones, fertility, and heart health • Why most "broccoli supplements" on the market don't contain any actual sulforaphane • The gut-healing connection  • How sulforaphane promotes BDNF for brain health and neuroprotection • Berberine Elite as a fasting mimetic and how it compares to GLP-1 agonists • Sleep Elite for methylation issues (MTHFR) and serotonin support • Real protocols: how to start dosing, what to combine, and what to expect CHAPTERS 00:00  Intro: Why sulforaphane matters 01:23  The Mara Labs origin story: Maura's cancer diagnosis 14:02  Nrf2 pathway: How sulforaphane activates your body's master detox switch 19:26  Microplastics: Fertility, heart disease & endocrine disruption 23:04  The Netflix doc & what plasticizers do to your hormones 26:42  Glyphosate, gut bacteria & why your broccoli supplement might be useless 37:33  Inflammation, pain relief & brain health (BDNF explained) 41:40  Sulforaphane for autism: The 30% improvement study 50:58  Autophagy without fasting: How sulforaphane mimics fasting benefits 58:58  Berberine Elite vs GLP-1s: The fasting mimetic that preserves muscle 1:03:55  Electrolytes, sleep & methylation (MTHFR) 1:15:46  Athletic performance & recovery: Why Olympians use sulforaphane 1:24:02  Product protocols & the Mara Labs 100-day guarantee Thank you to our sponsors: Clearstem Skincare - Get a FREE Mini Hydro Plumping Moisturizer when you spend $75+. Use code SAMCFIT at  https://www.clearstem.com Tiami Mattress - 35% off sitewide through July 10th (4th of July event). No code needed. Shop at https://www.tiami.com/ Aqua Tru -  20% off any countertop water purifier with code SAM at  https://www.aquatru.com Dream Recovery - 15% off mouth tape, blue light glasses & sleep gear with code SAM15 at dreamrecoverybio.com Remi Night Guards - Up to 50% off custom night guards with code SAMCFIT at https://shopremi.comsamcfit/ BioOptimizers - 15% off + free gifts with code SAMCFIT at https://bioptimizers.com/ Kion 0 20% off essential amino acids with code SAMANTHA at http://www.getkion.com/samantha Kane Footwear - Free shipping on recovery shoes at http://kanefootwear.com/empwr Mara Labs - 25% off sitewide (Broccoli Elite, Berberine Elite, Geo Perfect, Sleep Elite) with code SAMCFIT at http://www.maralabs.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 Find Mara Labs: https://mara-labs.com #EMPWRPodcast #Sulforaphane #Biohacking #GutHealth #Longevity #MaraLabs #BroccoliElite #Nrf2 #Microplastics #Berberine #Autophagy #CancerPrevention #Detoxification #BrainHealth #FitnessPodcast Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  The Truth About Pilates & Body Recomposition (What Nobody Tells You) with Kenzie Wesp 01.07.2026 59m

  Kenzie built 4 fitness studios by 25, here's how she did it. In this episode, she breaks down the real difference between Pilates and weight training for body recomposition, why she opened True Form and The Format from scratch, and how pregnancy changed her entire approach to fitness and nutrition.  Timestamps: 0:00 - Meet Kenzie: 4 studios at 25 4:22 - From college dancer to Pilates studio owner 8:45 - Why Pilates alone won't change your body 16:24 - The truth about body recomposition (what nobody tells you) 22:31 - Training to failure vs. training to fatigue 28:19 - Kenzie's weekly workout split 32:21 - Gentle consistency & active rest days 36:50 - Opening The Format: a multi-modality studio 43:09 - Pregnancy, nutrition & high protein eating 49:15 - Working with your spouse in business 54:40 - What empowerment actually means Thank you to our sponsors: Tiami Mattress 35% off sitewide during their 4th of July event. no code needed, discount applied automatically: https://www.tiami.com/ Remi Night Guards: Up to 50% off at checkout with code: SAMCFIT. https://www.shopremi.com/ Caraway: Save up to $230 on the 12-piece cookware set. Spend $495+ for a free Butcher Box; spend $795+ for a free cast iron grill pan + 10% off your next purchase Code: SAMCFIT https://www.carawayhome.com/SAMCFIT Paleovalley: 15% off your first purchase! Code: SAMCFIT https://www.paleovalley.com/SAMCFIT Bloom Daily Hydration: 20% off your first order with code: EMPWR20 https://www.bloomnu.com Kenzie’s LINKS:  Insta & TikTok: @kenziewesp 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 Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  How I Build Unshakeable Confidence 24.06.2026 41m

  In this solo Q&A episode, I’m answering your questions on everything from ADHD, anxiety, and time management to body recomposition, cardio, weight training, and what life looks like right now behind the scenes. I share some of the struggles I don’t talk about often, including how ADHD impacts my day-to-day life, why structure and time blocking are essential for me, and how I navigate anxiety during busy seasons. We also dive into training for my first 70.3 Ironman, body recomposition versus cutting, how much cardio you actually need, and why lifting heavy can sometimes make you feel “puffy” before you see results. Plus, I’m sharing updates on wedding planning, summer travel, future family plans with Ian, and what’s coming next after this season of endurance training. What we cover: 00:00 Introduction and summer life updates 01:42 Honduras retreat recap and wellness travel experiences 04:15 Ironman training updates and open water swimming 06:04 ADHD, perfectionism, and managing anxiety 09:32 Family plans, fertility conversations, and future motherhood 12:31 Body recomposition vs. cutting: what's the difference? 15:35 How much cardio do you actually need? 17:19 Why lifting heavy can make you feel puffy 20:08 My current makeup and beauty favorites 21:34 Summer travel plans, Ironman, and my bachelorette trip 23:50 Motivation versus discipline and staying consistent 26:38 What happens if you overeat on weekends? 28:57 Honeymoon plans and what’s next after wedding season Thank you to our sponsors: KINSYN: https://kinsyn.com/empwr Code: SAMC for 20% off your first subscription Jones Road Beauty: https://jonesroadbeauty.com/ Code: EMPWR for a free full-size mascara with your first purchase Remi - Custom Night Guards: https://shopremi.com/SAMCFIT Code: SAMCFIT for up to 50% off Magnesium Breakthrough by BIOOptimizers: https://bioptimizers.com/samcfit Code: SAMCFIT for 15% off 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 #fitness #health Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Why You're Stuck (And How to Finally Change Your Life) | Roxie Nafousi 17.06.2026 1h 11m

  In this episode, I’m joined by Roxie Nafousi for such an honest conversation around self-worth, manifestation and personal transformation. Roxie shares the highs and lows of her journey, from navigating addiction and depression to rebuilding her relationship with herself, and the mindset shifts that helped her move through those seasons. We dive into why manifestation starts with believing you’re worthy, the power of gratitude, and how becoming aligned with yourself can help you create the life you desire. What we cover: 00:00 Introduction 01:41 Roxie’s journey through addiction, healing, and how she discovered the power of manifestation 18:06 Building self-worth through affirmations and learning to believe in yourself again 27:22 The power of gratitude, shifting your mindset, and creating positive change from within 39:19 Setting boundaries, protecting your energy, and letting go of what no longer serves you 46:19 Why we're all manifesting our reality, whether we realise it or not 52:07 Becoming the person you want to be through aligned actions and daily choices 59:24 Navigating motherhood, finding balance, and making time for yourself without guilt Thank you to our sponsors: MUDWTR - Super-functional coffee alternative: https://mudwtr.com/SAMCFIT/ Code: SAMCFIT for up to 43% off Cozy Earth - Bedding & loungewear: https://cozyearth.com/ Code: SAMCFIT for 20% off We Natal - Fertility supplements: ⁠https://wenatal.com/SAMCFIT/⁠ Offer: free month’s supply of WeNatal Rest + Digest Magnesium with your first subscription. AquaTru - Water purifier: ⁠https://aquatru.com/⁠ Code: SAM for 20% off Bloom - Daily hydration: https://bloomnu.com/ Code: EMPWR20 for 20% off your first order 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 #mudwtrpod #manifestation #RoxieNafousi Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  How I’m Prepping for My Wedding While Training for an Ironman 10.06.2026 52m

  3 months out from my wedding and smack in the middle of Ironman training so yeah, this era is a LOT. In this solo episode I'm pulling back the curtain on everything I'm doing right now to feel my best walking down that aisle: the workouts, the nutrition, the recovery stack, the skincare treatments, and how I'm protecting my mental space through all of it. What we cover: 00:00 Introduction 02:18 Wedding planning updates: why I hired a wedding planner, what's been worth outsourcing, and how planning is going so far 05:40 My bridal era: embracing more feminine energy and approaching this season with intention 07:43 How I'm preparing physically for my wedding while training for an Ironman, including my current training routine and fitness goals 22:05 My nutrition and recovery routine right now: high-protein, high-carb eating, recovery priorities, and the habits helping me stay consistent 32:44 How I'm hydrating during training and what I'm focusing on to support performance and recovery 37:25 My beauty and skincare routine right now: every treatment I've done this year plus my current AM and PM skincare routine 46:08 Bridal fashion updates: dress shopping, reception dress plans, and finding the right look for each event 47:16 Protecting my mental health during a busy season: setting boundaries, creating mental space, and balancing it all Thank you to our sponsors: Branch Basics - Cleaning products: https://www.target.com/ The Magnesium Breakthrough by BIOoptimizers: https://bioptimizers.com/samcfit Code: SAMCFIT for 15% off Remi - Night mouth guards: https://shopremi.com/samcfit Code: SAMCFIT for up to 50% off Paleovalley - Bone Broth Protein: https://paleovalley.com/samcfit Code: SAMCFIT for 15% off AquaTru - Water purifier: https://aquatru.com/ Code: SAM for 20% off 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 Products & Resources Mentioned: Loombox Red Light Therapy https://thelumebox.com/ ClearStem Bright Me Up Toner  https://clearstem.com/products/brightmeup INN Beauty Extreme Cream (face + under eye) -https://www.innbeautyproject.com/products/extreme-cream Rhode Glazing Milk https://www.rhodeskin.com/ Complexions Golden Hour (gentle retinol) https://complexionnashville.com/products/golden-hour Pro-Mix Whey Protein & Collagen https://promixnutrition.com/ Hydro Jug (40oz) https://www.thehydrojug.com/collections/traveler-40oz Redmond's Real Salt https://redmond.life/collections/real-salt Electrolytes: Pro-Mix, Bloom Hydration, Cure, LMNT https://promixnutrition.com/ https://bloomnu.com/ https://www.curehydration.com/ https://drinklmnt.com/collections/salt Bridal fashion inspo: Revolve + Meshki https://www.revolve.com/ https://meshki.co.uk/ Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  The Fertility Crisis Nobody's Talking About (And How to Fix It) ft. WeNatal 03.06.2026 1h 10m

  Sperm counts have dropped 60% in 60 years and if nothing changes, they could reach zero by 2045. Yet we still only talk about women when it comes to fertility. In this episode, I sit down with Ronit Menashe and Vida Rahim, the founders of WeNatal, to have the conversation the fertility world keeps skipping. In this episode, we cover: Why 50% of miscarriages and infertility are linked to male factor sperm quality The truth about microplastics, BPA, and phthalates destroying fertility What "Trimester Zero" is and why the 100 days before conception matter most The MTHFR gene mutation (40–60% of people have it) and why folic acid isn't enough How to actually improve egg quality and sperm quality through nutrition and lifestyle The Mediterranean diet, DHA, and why 70% of your baby's brain depends on what you take before pregnancy Postpartum depletion, why the prenatal doesn't stop at birth Thank you to our sponsors: ClearStem — Get a FREE mini Hydro Glow Plumping Moisturizer with any $75+ order: https://clearstem.com/pages/samcfit-may26 Code: SAMCFIT Caraway — Non-toxic cookware10% off:  https://www.carawayhome.com/empwr | Code: EMPWR 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 Resources Mentioned: WeNatal — Special offer for EMPWR listeners: https://wenatal.com/empower Book: Countdown by Dr. Shana Swan Netflix Documentary: The Plastic Detox EWG App - toxin checker for products Think Dirty App - toxin checker for products Real Foodology Podcast by Courtney Swan #fertility #prenatal #wenatal #maleinfertility #trimesterzero #eggquality #microplastics #fertilityjourney #empwrpodcast Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  What It Actually Takes to Become a Navy SEAL 27.05.2026 1h 11m

  This one's for the military families, the military spouses, and anyone who has ever wondered what it actually takes to become, and stay, a Navy SEAL. In honor of Memorial Day, Ian is in the hot seat. Sam kicks things off sharing her own mini Navy SEAL experience at a PLT summit in Montauk -45- degree water, burpees in the sand, and a whole new level of respect for the man she's marrying. Then Ian takes over, and the conversation goes deep. They get into why Ian became a SEAL in the first place (hint: it wasn't for the reasons you'd expect), what it felt like to watch 220 men enter BUD/S training and finish with only 36, and how much of making it as a SEAL is truly mental versus physical. Ian opens up about the emotional disconnect that comes with returning home from deployment, the toll it took on his marriage, and why deployment often felt more like an escape than a hardship. He also talks about the identity crisis that hits when you leave the teams, why no civilian job can fill that void and what it means to repurpose yourself after the most elite career in the world. They also get into raising kids with military values, what Ian wants to pass down and what he doesn't, and the jaw-dropping story of how Ian and Sam's dad unknowingly crossed paths on a mission in Africa years before Ian and Sam ever met. If you've ever wanted to get inside the mind of a SEAL, this is the episode. _____ Sam's LINKS: https://www.shopltk.com/explore/Samcfit EMPWR by Sam App | *free 7 day trial* https://www.empwrbysam.com/ My Macro Guide: https://samcfit.com/macro-guide-only Running Programs: https://www.samcfit.com/running-programs Follow Sam: Insta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine _____ 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/samcfitStart your new morning ritual & getup to 43% off your @MUDWTR with code SAMCFIT  at  mudwtr.com/SAMCFIT  Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Healing PCOS From the Root with Mila Magnani, Founder of Milamend 20.05.2026 1h 19m

  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. _____ 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 _____ 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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices
• 
  Q&A: Healing My Gut, Staying Lean, Blood Work and Our Wedding 13.05.2026 1h 10m

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