The EMPWR Podcast

My full fall edit: everything I do, and everything I've stopped doing, to look and feel my best at 36. Your skin changes in fall, your makeup should change with it, and the workouts that got you through summer probably aren't what you need now.

We cover my fall skincare routine and why I only book lasers this season, the warm toned makeup I've switched to, my signature perfume and how I layer scents, the fall fashion trends I'm actually wearing, my high protein chili and chia pudding recipes, training four days a week instead of six, and how I make the house feel cozy for the season.

TIMESTAMPS:

0:00 - Intro

1:25 - Happy spooky season, and why fall is my favorite

2:31 - Halloween without the kids this year

3:28 - Our matching family costumes

5:02 - What this episode is: my full fall edit

5:50 - Why I never spend more than 30 minutes cooking

6:08 - My high protein chili recipe

7:45 - The chia seed pudding I make every week

8:53 - How I build it, and the toppings that matter

9:31 - My go to yogurt bowl

10:17 - Why I sip bone broth in fall and winter

10:50 - My fall coffee and matcha order

12:05 - The Starbucks honey tip nobody tells you

13:01 - How I'm training this fall

13:19 - Four lifting days, and why less is more at 36

14:11 - Early morning workouts with the garage door open

15:10 - Circadian rhythm and going to bed earlier

15:31 - Letting myself sleep in on rest days

16:50 - Why rest isn't something you have to earn

17:06 - Beauty: how your skin changes in fall

17:52 - The toner I use every single morning

18:55 - The eye cream and moisturizer I can't live without

20:09 - Why fall is the only season I get lasers

21:05 - The hydrating mist I use over makeup

21:41 - My fall makeup routine

21:47 - Foundation and the tinted serum I wear daily

22:40 - The highlighter that doubles as blush and eyeshadow

24:11 - My lip colors, liner and gloss

25:03 - Why you should try brow mascara

25:15 - Warm tones over cool tones for fall

25:40 - Perfume, and why it finishes the outfit

26:42 - My signature scent and how I layer it

27:32 - The body splash I smelled on a stranger

28:12 - My date night perfume

29:49 - Fall fashion: the trends I'm wearing

30:37 - How I keep my wardrobe budget friendly

32:19 - Zebra print is having a moment

32:40 - Embossed leather and statement texture

33:12 - Oversized sunglasses are back

33:35 - Leather jackets, and wearing brown with black

34:12 - Dusters are back

34:34 - The cashmere sweater I wear every week

35:13 - My color palette, and the ChatGPT color analysis

36:21 - How I make the season feel special

36:52 - Booking everything in advance

37:11 - Why we do family photos every fall

37:53 - Making the house feel cozy

38:21 - Ambient lighting and my favorite clean candles

39:19 - The full cozy setup, start to finish

40:21 - Romanticizing your life

40:46 - Wrapping up

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LAGOON SLEEP: Adjustable pillows matched to your body and sleep position via a 60 second quiz. https://www.lagoonsleep.com/SAMCFIT with code: SAMCFIT for 15% off your first purchase, plus a 100 night trial!

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MENTIONED IN THIS EPISODE:

My high protein chili recipe: https://samanthachristine.co/2026/10/27/the-chili-recipe-you-need/

Shop my fall outfits and beauty picks: https://shopmy.us/shop/samcfit

ELEVATE App: https://www.elevatebysam.com/

SAM'S LINKS:

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

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

#fallroutine #fallskincare #fallfashion2026

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The fitter you are, the easier conceiving should be. It doesn't always work that way. Dr. Sasha Hakman, a fertility specialist and three time IVF patient herself, breaks down what actually affects your chances in your 30s, what the numbers really look like, and why an hour of high intensity training every day can work against you.

We cover your real odds of conceiving in a given month, why you can't test egg quality, when to check your AMH and freeze your eggs, declining sperm counts and why he should be tested first, the MTHFR and folic acid myth, melatonin and CoQ10, how to track ovulation properly, the fertile six day window, and the rapid fire myths about conception you can stop believing.

TIMESTAMPS:

0:00 - Preview/Trailer

1:36 - Intro

7:20 - The fear women feel about conceiving in their 30s and 40s

8:40 - Being called geriatric at 35

9:07 - Why that term is really just insurance coding

9:22 - Advanced maternal age, and what is actually riskier

10:13 - When you are most fertile, and it isn't your teens

10:32 - Your real odds of conceiving in any given month

11:33 - The 12 month rule under 35, and 6 months over

12:00 - Why waiting costs you, and how long sperm takes to fix

12:36 - Conception rates from 35 to 39, and what happens at 40

13:05 - When you shouldn't wait six months at all

13:46 - Male infertility and the decline in sperm counts

14:37 - Why sperm is a window into a man's overall health

15:16 - The heart condition she caught through a semen analysis

15:49 - Why she tests from the start, not after a year

17:08 - Sam on Ian's vasectomy reversal

17:53 - Reversal success rates by how long it's been

18:26 - Pregnancy rates after a reversal at 35

20:08 - Her own IVF story at 32

22:25 - The adrenal condition behind her ovulation issues

24:12 - The embryo transfer, then conceiving naturally

25:28 - Going back for a second IVF round at 37

26:21 - 26 eggs, 15 mature, 6 embryos, 3 normal

28:29 - Should every woman get tested

28:54 - You cannot test egg quality, only quantity

29:37 - AMH, and why she looks for outliers and trends

30:35 - Why to check your egg quantity sooner than later

31:30 - Quantity vs quality, and the noise online

32:41 - When to freeze your eggs

34:27 - How to prep your body for conception

34:50 - High protein, high fiber, fewer ultra processed foods

35:15 - Exercise: resistance training plus cardio

35:44 - When your workouts start working against you

36:18 - Body fat, weight and miscarriage risk

37:27 - Stress, and which kind really interferes

37:54 - Sam on coming off Ironman training

38:52 - Supplements, and prenatals for both of you

39:18 - The MTHFR myth

42:30 - The patient who skipped folic acid

44:31 - CoQ10 and the supplements with real evidence

44:58 - Melatonin for egg quality

46:43 - Where to get your egg quantity checked

47:44 - Track your cycle and gather the data

48:17 - LH, FSH and what ovulation tests show

50:38 - What ovulation actually feels like

51:58 - Sam's gut protocol and getting rid of H pylori

52:49 - Testing your vaginal microbiome before trying

54:55 - The fertile six day window

55:30 - How long sperm really survives

55:56 - How often to have sex when you're trying

56:23 - Why frequent ejaculation improves sperm quality

57:25 - How long the egg survives after ovulation

58:22 - Does the Mucinex trick work

1:01:27 - The emotional toll of trying

1:01:56 - Why conceiving is a team sport

1:05:35 - Rapid fire: myth or fact

1:06:56 - Does an orgasm help conception

1:07:59 - Can you ovulate without a positive test

1:08:40 - What empowerment means to her

1:09:08 - Where to find her

THIS EPISODE IS BROUGHT TO YOU BY:

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NUULY: Clothing rental, six styles a month for $98, hundreds of brands, inclusive sizing and no late fees. https://www.nuuly.com with code: SAMCFIT for $28 off your first month!

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CONNECT WITH DR. SASHA HAKMAN:

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

Podcast | Trying with Dr. Sasha Hakman: https://open.spotify.com/show/6KbKJpOEUClmcaWB4xjh0D

Website: https://www.sashahakmanmd.com/

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

#tryingtoconceive #fertilityafter35 #womenshealth

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If I had to lose fat, build muscle and start from zero again, these are the 10 things I'd do. I spent years yo-yo dieting, doing random workouts and weighing myself twice a day, and none of it worked until I changed the way I approached it. This is everything I wish I'd known at the start.

We cover why discipline beats motivation, prioritizing whole foods without being restrictive, strength training four days a week, progressive overload, tracking macros for the first three months, building a small deficit instead of slashing calories, keeping carbs in, throwing the scale away, changing your environment, and why six months is the number that actually matters.

Products I use that you will love: https://www.shopltk.com/explore/Samcfit?tab=posts

TIMESTAMPS:

0:00 - Intro

1:20 - The activewear brands I actually wear

2:42 - What I'd do if I had to start my fitness journey over

3:12 - The years I spent yo-yo dieting and never sticking to it

4:03 - Why results take longer than anyone tells you

4:28 - Everyone starts at a different point

5:44 - The 10 things I'd do to lose fat and build muscle from zero

6:41 - 1. Build the mindset before you build anything else

7:03 - Discipline vs motivation, and why motivation always runs out

8:27 - The days I still don't want to train

9:31 - Affirmations and feeding yourself positivity

10:18 - The first taste of change, and why it keeps you going

11:04 - Give any program three months before you judge it

12:24 - 2. Prioritize whole foods

12:50 - Why food quality matters more than perfect macros

13:25 - Why processed foods leave you hungry and over your calories

14:30 - Eating more volume and snacking less

15:01 - Protein sources, fiber and vegetables

15:34 - The carbs I actually eat

15:57 - My 90/10 lifestyle and why restriction never lasted

16:27 - The Happy Meal rule

17:08 - Meal prep and my 3-2 rule

17:54 - Using sauces so meal prep isn't boring

19:03 - 3. Strength train four days a week

19:35 - If you want to look toned, it is not through more cardio

20:18 - How to split your four days based on your goals

21:08 - Recovery, and the 24 to 48 hour rule

22:28 - Where cardio actually fits in

23:28 - 4. Focus on progressive overload

23:48 - Your body adapts to what you repeatedly ask it to do

24:15 - What progressive overload actually means

25:28 - The goblet squat example, week one to week five

26:43 - Why random workouts kept me stuck for years

27:30 - Nail your form before you add weight

29:20 - 5. Track your macros for the first three months

29:46 - Why the long term goal is intuitive eating

30:13 - What 30g of protein actually looks like

30:32 - How quickly fats add up

31:02 - How tracking showed me I was over and under eating

32:30 - 6. Create a small deficit, don't slash your calories

33:13 - Adjusting based on energy, hunger and recovery

34:15 - How to tell if you're at maintenance, deficit or surplus

34:56 - 7. Keep the carbs in

35:26 - The low carb years and how miserable I was

36:21 - Timing your carbs around your workout

37:08 - Do you need to eat before a 5am workout

38:35 - Blood sugar, and what to eat if you feel dizzy

39:09 - 8. Stop weighing yourself every day

39:34 - Weighing myself multiple times a day

40:37 - Everything that moves the number on the scale

41:19 - What to measure instead of body weight

42:09 - Throwing the scale away

42:44 - Why your own body is the best scale you have

44:42 - Take your before photos

45:36 - 9. Change your environment sooner

45:52 - What's quietly pulling you away from your goals

47:34 - Setting boundaries around your time and energy

49:54 - 10. Give yourself six months

50:48 - The biggest mistake I see women make

52:00 - The restart cycle that kept me stuck

52:33 - A true body recomposition took me a full year

53:24 - What changed beyond the physical transformation

56:05 - Write these down where you'll see them

57:58 - Wrapping up

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SAM'S LINKS:

ELEVATE App | progressive overload programs, free 7 day trial: https://www.elevatebysam.com/

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

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

https://samanthachristine.co/2025/09/03/my-3-2-rule-meal-prep-made-simple/

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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

THIS EPISODE IS BROUGHT TO YOU BY:

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CONNECT WITH DR. CLAY MOSS:

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

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

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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

CARAWAY OFFER:

Nontoxic ceramic cookware, bakeware, food storage and the new nontoxic coffee maker. http://www.carawayhome.com/empwr20 with code: EMPWR20 for 20% off any product!

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Tasteless, colorless multivitamin powder for kids, 19 vitamins and minerals plus 15 organic fruits and vegetables. https://www.ellaola.com/samcfitfor 20% off your first purchase, no code needed, with a 45 day money back guarantee.

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LITTLE SPOON:

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KA'CHAVA:

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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

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

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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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:

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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

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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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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:

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YouTube: @samantha_christine

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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

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Clearstem

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Remi Night Guards

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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

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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

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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:

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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&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

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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.comFree consultations available - DM them on Instagram or visit the website.

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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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Follow Sam:

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YouTube: @samantha_christine

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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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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:

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

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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

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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:

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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

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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 https://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 https://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

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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

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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 https://megaphone.fm/adchoices

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 https://megaphone.fm/adchoices