The EMPWR Podcast

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…

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…

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…

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…

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…

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…

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:…

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…

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…

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…

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…

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…

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] -…

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…

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…

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…

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…

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,…

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…

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…

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:…

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…

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…

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,…

In this episode, I sit down with Micaela Riley, a functional nutritionist and women's health specialist who transformed her own life after years of struggling with PCOS, Hashimoto's, hypothyroidism, SIBO, and leaky gut. Her story starts at 14 years old when a quick doctor's appointment led to birth control, weight gain, hair loss, exhaustion, and a decade of being told she just wasn't working out enough or eating little enough. What followed was years of over exercising, under eating, and chasing answers that traditional medicine couldn't provide. We dive deep into what actually worked: reverse dieting, eating more instead of less, cutting back on cardio, prioritizing strength training and walking, and addressing root causes through functional lab testing. Micaela shares how she lost 40 pounds over five years by doing the opposite of what doctors told her, got her period back after losing it for six years, and finally healed her gut and balanced her hormones without birth control or restrictive dieting. This…

What if the thing you thought was keeping you clean was actually making you sick? In this episode, I sit down with Kristina Velkova and Sara Douglas, the co-founders of Vitaclean, a revolutionary vitamin C filtered shower head company that's changing the way we think about water, skin health, and wellness. Their story starts with a shocking discovery: sludge in their London shower that was wreaking havoc on their skin and hair. What began as a personal problem turned into a mission to help people experience cleaner, healthier water without spending thousands on full house filtration systems. We dive into the difference between hard water and soft water, how chlorine, minerals, and sediment in your shower water could be causing your dry scalp, eczema, acne, brittle hair, and skin irritation, and why filtering your shower is just as important as filtering your drinking water. Christina and Sarah share the science behind vitamin C filtration, how their triple filtered technology works, and why their innovation…

What if the thing you thought you could control was actually the thing keeping you trapped? In this episode, I'm getting more vulnerable than I ever have before. I'm sharing my full story with my eating disorder, disordered eating, and body dysmorphia. From my childhood and the way food was framed in my home, to college when everything spiraled, to the years I spent restricting, binging, and purging in secret. This is the part of my story I've never fully told, and honestly, preparing for this episode brought up a lot of emotion. But I knew it was time. I walk you through how my ADHD medication suppressed my appetite growing up, how I gained over 20 pounds in college when I went off Adderall and had no structure or education around food, and how that led to a cycle I couldn't break. I talk about the shame, the secrecy, the moment I finally told my mom, and the weekend that changed everything. I also share how my pregnancies, my home birth, and my journey into fitness coaching helped me rebuild my…

What if optimism is not about pretending everything is fine, but about learning how to stay strong when life gets hard? In this episode, I sit down with Dr. Deepika Chopra, also known as The Optimism Doctor, to talk about what real optimism actually is and why it matters so much for our mental health, relationships, parenting, and everyday lives. We unpack the difference between optimism and toxic positivity, how to regulate your emotions in hard seasons, and why resilience is a skill you can build. This conversation hit home for me because it is not just about mindset. It is about how we move through grief, fear, uncertainty, motherhood, health struggles, and personal growth without losing ourselves in the process. We also talk about manifestation, affirmations, purpose, visualization, and the small daily rituals that can help us feel safer, stronger, and more grounded. If you have ever felt stuck in negative thought loops, overwhelmed by life, or unsure how to keep going through hard things, this episode…

In this episode, Ian and I are sitting down for a full Q&A covering everything you've been asking about: fitness, nutrition, training, wedding planning, business, motherhood, and all the behind the scenes of our lives right now. This one is honest, practical, and packed with real answers to the questions flooding my DMs. We dive into the biggest mistakes women make when trying to lose body fat, why under eating and over training is keeping you stuck, and how reverse dieting and lifting weights are the real game changers. We talk about macros, fasting, snacking, electrolytes, and what a full day of eating actually looks like when you're dialed in. I also break down my favorite gym shoes for running and lifting, the supplements I'm taking right now, and my full skincare routine that keeps my complexion glowing. But we also get personal. We talk about peptides and which ones we're using, why we don't fast, how we balance growing a business while being parents, and what time blocking has done for our…

I used to think being smaller meant being better. That if I could just control my body, I would finally feel confident, happy, and enough. But the truth is, that mindset kept me stuck. In this episode, I sit down with Senada Greca to talk about what actually changed everything. From growing up in Albania with limited resources, to moving to the US and facing bullying, to struggling with eating disorders, anxiety, and body dysmorphia, her story is powerful and deeply relatable. What makes this conversation different is that it is not about quick fixes or extreme routines. It is about shifting your mindset, healing your relationship with your body, and building real strength from the inside out. We break down why so many women feel stuck in cycles of restriction, overtraining, and frustration, and what it actually takes to create lasting change. If you have ever felt like you are doing everything right but still not seeing results, this episode will change the way you approach fitness, nutrition, and…

In this episode, Sam and Ian sit down to recap their four-day stay at Miraval Resort & Spa in Tucson, Arizona — a luxury, all-inclusive, adults-only wellness retreat that turned out to be way more transformative than they expected. This one is personal, fun, and packed with real talk about relationships, mindfulness, goal-setting, and what happens when you're forced to put your phone in a bag. They kick things off with a 90-day intention check-in — something Sam does every quarter to look back at her goals and make sure she's living with purpose. From there, they dive deep into everything Miraval: the stunning desert property, the incredible food (fresh honey straight from the beehive!), and the wide variety of classes and experiences they booked — from archery and gut health workshops to past life regression and one-on-one readings. But the real conversation goes deeper than the resort itself. Sam and her partner open up about what it actually felt like to go fully phone-free for days, why that level of…

In this episode, I sit down with Matt Choi: content creator, endurance athlete, and one of the most inspiring voices in the running community. Matt's journey is anything but linear. From playing college football to losing his job during the pandemic, he found running as a form of therapy and self discovery. What started as a casual four mile run turned into marathons, ultramarathons, and a thriving online community built around pushing limits and doing hard things. We dive deep into running for beginners, fueling your body, strength training for runners, and recovery. Matt breaks down how to start running if you've never done it before, the walk jog method that actually works, how to choose the right shoes, and why you don't need to have it all figured out to just start. We talk about fueling during long runs, the importance of electrolytes, carb loading before races, and why eating enough is non negotiable if you want to avoid injury. We also get into the mental side of running: why it's more about mindset…

What if the bloating, stomach pain, and exhaustion you've been dealing with for years weren't just something to manage, but a signal that something deeper was going on? In this episode, I'm getting vulnerable and sharing the full story behind my gut health journey: the decade of symptoms I couldn't explain, the tests I finally took, and the protocol that's changing everything. For years, I dealt with intense bloating, stomach pain, gas, constipation, and acne. I cut out gluten, dairy, sugar, and processed foods. I took food sensitivity tests, did blood work, and tried everything I could think of. But nothing fully worked. And the hardest part? Showing up on social media every day to talk about health and wellness while quietly struggling on the inside. After hitting my breaking point, I reached out to my friend Amy Migdalia, a gut health specialist, and we ran comprehensive testing: a full blood panel, stool test, and MRT food sensitivity test. The results? H. pylori, low stomach acid, dehydration, and a…

What if the fear of not being enough, the pressure to do it all perfectly, were the exact things keeping you from stepping into the version of yourself you're meant to become? In this episode, I sit down with Olivia Adriance: content creator, recipe developer, soon to be cookbook author, and founder of an upcoming beauty brand built on skin nourishing ingredients. Olivia's journey is anything but linear. From working in corporate accounting to quitting her job during the pandemic to pursue content creation full time, she's built a thriving community around effortless, gluten free, dairy free, refined sugar free recipes that actually taste good and don't take hours to make. We dive deep into her story, her philosophy on food, and what it really takes to build a brand rooted in passion. Olivia opens up about how she healed her cystic acne through diet, why she started sharing recipes on Instagram, and what it was like to post into the void for 18 months before anything took off. We talk about going viral,…

What if the fear of being perceived, the pressure to do it all perfectly, and the weight of staying comfortable were the exact things keeping you from stepping into the life you're actually meant to live? In this episode, I sit down with Michael Smoak: content creator, speaker, communication coach, and one of the most authentic voices in the personal development space. Michael's journey is anything but linear: from losing 60 pounds and transforming his body to losing his father and transforming his soul, he's built a life rooted in evidence, faith, and doing the hard things most people avoid. We dive deep into confidence, communication, and courage. We talk about overcoming body image issues, the power of public speaking, why most people lack confidence, and how doing hard things in one area of your life bleeds into every other area. This conversation gets vulnerable. Michael opens up about caring for his dying father, the grief that followed, and how that season became the catalyst for his biggest growth.…

What if the products you're using to clean your home, wash your clothes, and freshen the air are the very things quietly disrupting your hormones, draining your energy, and keeping you from feeling your best? In this episode, I sit down with one of the co-founders of Branch Basics, a non-toxic cleaning company that's helping families across the country ditch harmful chemicals and create healthier homes. This conversation is eye-opening, practical, and full of simple swaps you can make today that will actually change how you feel. We dive into the real story behind Branch Basics: how a college friend's debilitating pain, PCOS, and thousands of ovarian cysts led to the discovery that what we spray, wash, and breathe in our homes matters more than we think. From fragrance and cleaning products to laundry detergent and pesticides, we break down the hidden chemicals lurking in everyday products and how they're affecting our hormones, our fertility, our skin, our sleep, and even our kids. If you've ever felt like…

What if the secret to a lasting relationship isn't perfection, but choosing each other every single day, even when life gets messy, busy, and blended? In this Valentine's Day episode, Ian and I are pulling back the curtain on our relationship: how we keep the spark alive, navigate life as a blended family, handle conflict, blend finances, and stay best friends through it all. We're also giving you a wedding update: From our venue and vision to the design details, music, florals, and why we're skipping the traditional bridal party. We answer your most-asked relationship questions: How do we deal with routine changes when we have the kids versus when we don't? How often should intimacy happen to keep things healthy? What do we protect in our relationship as life gets busier? And the big one: how do you get your partner more aligned with a wellness lifestyle when they're just not interested? This conversation is honest, real, and full of the little things that actually matter. From over-communicating instead of…

What if the bloating, fatigue, skin issues, and brain fog you've been dealing with aren't separate problems at all, but symptoms of one root cause you've been overlooking? In this episode, I sit down with Tina Anderson, attorney-turned-entrepreneur and co-founder of Just Thrive, a research-based gut health company that's completely disrupting the probiotic industry. Tina spent years in the pharmaceutical world before realizing that Western medicine was focused on treating symptoms, not preventing disease or addressing root causes. We dive deep into why gut health is more compromised now than ever before: From glyphosate in our food supply to antibiotics, stress, and antimicrobial overload. Tina breaks down what's really happening in your gut when you experience bloating, irregular digestion, skin issues, mood swings, and low energy. She explains leaky gut, how probiotics actually work and why most don't. This conversation is honest, educational, and empowering. We talk about why your gut is the foundation…

What if the secret to feeling more productive, centered, and present isn't doing more, but structuring your day with intention? In this episode, I'm taking you behind the scenes of my full day: from my 5 a.m. wake-up to my nighttime wind-down routine. This isn't a highlight reel. It's the real, unfiltered look at how I balance being a mom, running a business, training for a 70.3, creating content, coaching clients, and showing up for my family. All while protecting my energy and staying grounded. I walk you through my non-negotiables: my morning meditation and red light routine, how I structure my workouts, what I actually eat in a day, how Ian and I work together without losing our minds, and why time blocking has completely changed my life. I also share how I stay off my phone when the kids get home, my supplement lineup, why I don't lift in the morning, and the nighttime rituals that help me sleep better and wake up ready. This episode is honest, detailed, and full of the little habits that actually make…

What if the fear of not being enough, the pressure to have it all figured out, and the weight of past trauma were actually the very things keeping you from becoming who you're meant to be? In this episode, I sit down with Courtney Shields: content creator, founder of Dibs Beauty, wife, mom, and one of the most real, grounded voices in the wellness and beauty space. Courtney's journey is anything but linear. From blogging for three years without making a dollar to co-founding a brand now sold in every Ulta across the country, she's built her career on authenticity, grit, and a willingness to evolve. But this conversation goes so much deeper than business. We talk about the loss of her father, navigating divorce as a mom, unhealthy dating patterns, finding her soulmate on Hinge, and what it's really like to build a life rooted in faith, gratitude, and self-work. Courtney opens up about her current pregnancy, the fear and healing that came with miscarriages, and how she's learning to let go of control and lean…

What if the number on the scale isn't the real measure of progress, and the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want? In this episode, Ian and I are breaking down everything you need to know about body recomposition: what it actually is, how to do it, and why it's one of the most empowering transformations you can make for your body and your confidence. We answer the most common questions I get in my DMs: How often should you lift? What macros should you hit? Is one leg day a week enough? Do you need to eat back your workout calories? And the big one: are you really "bulking," or is something else going on? We talk about the myth of bulky, why lifting heavy won't turn you into a bodybuilder overnight, how to structure your workouts for real results, and why you have to be eating to build muscle. We also dive into reverse dieting, protein synthesis, progressive overload, rest days, meal timing, intermittent fasting, and how to navigate vacations…

What does it take to serve your country, compete in pageants, build a business, and stay true to yourself — all at the same time?In this episode, I sit down with Kellie Sbrocchi — a Naval Academy graduate, active duty HR officer, pageant competitor, speaker, podcaster, and content creator. Kelly is redefining what it means to balance a demanding career while unapologetically chasing your passions. From competing in Miss California USA and Miss Ohio USA to building a platform that empowers women to embrace their multi-passionate identities, she's proving that you don't have to choose between who you are and what you do. We dive deep into her journey — from being told to stop wearing makeup at the Naval Academy to becoming a top recruiter through social media, competing in pageants while climbing the ranks, and navigating the criticism that comes with being unapologetically feminine in a male-dominated field. Kellie opens up about the pressure of being a woman in the military, the boundaries she's set to…

The start of a new year often comes with big pressure — big goals, big plans, and big expectations. But how many times have you started strong in January only to feel off track or burned out by February? In this episode, I’m sharing the simple framework my partner and I use to create goals that actually stick. Instead of relying on motivation or unrealistic resolutions, we walk through a sustainable blueprint that turns intention into daily action. We start with reflection — not to judge ourselves, but to gather data. What worked last year? What felt heavy? What did we learn about ourselves, our routines, and our priorities? From there, we talk about choosing a single word or theme for the year to guide how you show up when life gets busy. We break down how to set non-negotiables — small, behavior-based habits you can follow even on your hardest days — and define what a bare minimum day looks like so you don’t fall into the all-or-nothing mindset. We also dive into the difference between motivation and…

What if the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?In this episode, I sit down with two absolute powerhouses — Brooke and Sydney Wells — twin sisters, CrossFit Games athletes, and two of the strongest women I know. Brooke is a 10-time CrossFit Games competitor and entrepreneur, while Sydney is a former D1 track athlete turned elite CrossFit competitor. Together, they're redefining what it means to be strong, capable, and confident in your own skin. We talk about the myth of "bulky," why lifting weights won't turn you into a bodybuilder overnight, and how strength training actually creates the lean, toned look most women are chasing. We also dive deep into their training — what it's really like to train 4–5 hours a day, eat over 3,000 calories, fuel with 400+ grams of carbs, and still be the leanest they've ever been. This conversation is raw, real, and so empowering. From body dysmorphia and comparison to recovery, rest days, supplements, and…

What if the reason you’re “doing everything right” and still not seeing results… is because you’re actually eating too little?In today’s episode, I sit down with my longtime coach and friend Jamie Free to unpack the real reasons women struggle with fat loss, strength, energy, and body confidence — and why most diets fail you long before you think you failed them. Jamie has coached everyone from athletes to perimenopausal women to busy moms, and today we dive deep into what actually works when you're trying to look strong, feel strong, and nourish your body without restriction. We talk openly about body dysmorphia, disordered eating, the pressure of social media, and how both men and women struggle with shame around food and physique. I even share parts of my own eating disorder past, including what still triggers me and how I’ve learned to work with my body instead of against it. _____ About Jamie Free:Jamie Free is a nutrition coach, CrossFit gym owner, and athlete with nearly 20 years of experience helping…

Every year, the holidays bring the same overwhelm — endless gift guides, flash sales, and a million options that leave you more confused than inspired. Not this year. In this episode, I'm sharing my ultimate 2025 wellness gift guide — curated with intention, quality, and real-life use in mind. These aren't just random products I found online. Every item is something I personally use, love, and have in my home. From the gym girly to the wellness babe, the non-toxic queen to the cozy gal — I'm breaking down my favorite gifts by category so you can find the perfect present (or treat yourself) without the stress. This episode is your one-stop shop for thoughtful, health-forward gifts that actually make a difference — because the best gifts aren't just things. They're tools that help the people you love feel better, live cleaner, and show up stronger. Gift categories covered: The Gym Girly — supplements, activewear, fitness tools & my app The Wellness Babe — red light therapy, cold plunge, blood work & recovery…

I used to think bloating, fatigue, and breakouts were just “normal.” But when Amy explained what was actually happening in my gut—it changed everything. In this episode, functional nutritionist Amy Migdalia shares how she rebuilt her health after surgery wrecked her gut microbiome. From chronic bloating and acne to yeast infections and fatigue, her story proves how deeply gut health impacts every system in the body—and how healing is possible. We break down everything your doctor probably never told you about gut health: stool testing, hormones, inflammation, blood sugar, stress, and what’s really behind your symptoms. This conversation is honest, empowering, and might change how you think about food, supplements, and your body for good. In this episode, we discuss: How painkillers and antibiotics wrecked Amy’s gut Why bloating, gas, and acne are not normal What stool tests actually reveal about your health How stress shuts down digestion (and how to fix it) The link between gut health, hormones, and energy…

This year stretched me, challenged me, grounded me, and changed me in every way possible — and today, I’m opening up about all of it. In this cozy, honest, and emotional Thanksgiving-week conversation, Ian and I sit down to reflect on the past year — the hardest moments, the proudest wins, and the lessons that shifted everything for us as individuals, partners, and parents. We talk about the beauty of slowing down, the chaos of moving, setting new traditions in our new home, training for races together, regaining my period after two years, the identity shifts in our careers, and the moments with our kids that we never want to forget. This episode is equal parts fun, heartfelt, nostalgic, and grounding — the perfect listen for Thanksgiving week._____Sam’s LINKS:https://www.shopltk.com/explore/SamcfitEMPWR 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:…

I get asked in my DMs every day about my skin routine, Botox, and filler — so today, I’m breaking it all down with one of my favorite humans, Beth Higney, founder of Complexion and an advanced aesthetic provider I’ve known for over a decade. Beth and I go way back — we met when I was just starting out in the pharmaceutical world, and she’s been guiding me through every stage of my glow-up ever since. In this episode, we pull back the curtain on what really works for aging gracefully, inside and out. From the myths around Botox and filler to how diet, hormones, and SPF play into healthy, youthful skin — this conversation is your crash course in confidence and skincare that actually lasts. About Beth Higney: Beth Higney is a Nashville-based nurse practitioner, skincare expert, and founder of Complexion Skin Studio. With years of experience in dermatology and aesthetic medicine, she blends science with artistry to help clients achieve natural, healthy results. Find Beth Online: Website:…

I used to think “stress” was just mental — until I learned it’s the root cause of almost every hormonal, digestive, and inflammatory issue we face today. In this conversation with Dr. Josh Axe, we unpack the real reasons your body is breaking down — and how to finally heal it from the inside out. In this episode, I sit down with Dr. Josh Axe, one of the world’s leading experts in functional and natural medicine. If you’ve ever looked up a natural remedy or gut-healing tip, chances are you’ve encountered his work — from Eat Dirt and Ancient Remedies to the countless wellness tools he’s shared through DrAxe.com. But today’s conversation is about more than supplements and superfoods — it’s about the emotional, spiritual, and biological roots of why women are so burnt out, bloated, and hormonally imbalanced. Dr. Axe opens up about his mother’s battle with cancer and how faith, food, and natural medicine helped her heal against all odds. We dive into the connection between emotional trauma and autoimmune disease,…