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Menopause, anti-diet culture, anti-racism and disrupting the stigma when it comes to fitness and health especially in the menopause space.
75 Episodes
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Send us a text What if the hardest part of perimenopause and menopause has nothing to do with hot flashes? In this deeply personal and research-backed solo episode, host [Your Name] pulls back the curtain on the silent struggles we're often too ashamed to talk about. She shares her own story of the shocking moment she realized she was no longer in control of her changing body, and the comment from a follower that changed her perspective entirely. This episode is a raw exploration of what's re...
Send us a text Feeling overwhelmed and confused by the conflicting advice in the menopause space? You're not alone. In this powerful and essential episode, we're cutting through the noise and calling out the toxic "mean-girl" culture that has taken over the conversation online. Expert against expert, influencer against doctor—it’s time to reject the high-school drama and embrace a more inclusive, compassionate path. We're dismantling the dangerous myth of a one-size-fits-all solution and expl...
Send us a text For over two decades, the “black box” warning on hormone replacement therapy (HRT) has scared many women away from a treatment that can improve symptoms and protect long-term health. In this episode, I break down the history of the Women’s Health Initiative (WHI) study, how its results were misinterpreted, and what led to the widespread fear of HRT. We’ll discuss the difference between bioidentical vs synthetic hormones, systemic vs vaginal estrogen, and the real risks versus b...
Send us a text As we come closer to winding down 2025, Samantha invites you to do something radical: stop beating yourself up about not hitting your New Year’s weight loss goals—and finally break up with diet culture for good. In this honest, thought-provoking episode, she opens up about how her own messaging has evolved—from chasing smaller bodies to helping women build strength, mobility, and real health during menopause. She shares a powerful story about shopping with her step-mom and aunt...
Send us a text In this episode, I get real about what happens when we try to do all the things—especially during menopause. October was a whirlwind for me: running events, launching my new Menopause Muscle Bootcamp, supporting my girls, and navigating my own healing journey after separation. And while it’s been fulfilling, it’s also been a powerful reminder of how easy it is to miss the red flags when we’re moving too fast. I talk about what burnout can look like in menopause, why it’s so com...
Send us a text In this episode, Sam takes you behind the scenes of High Heels & Hot Flashes — the in-person event series that’s redefining what menopause looks and feels like. What started three years ago as a simple idea to reconnect after lockdown has grown into a powerful community movement where women and womb holders come together to laugh, cry, and have the real conversations that too often go unspoken. Sam shares how her assistant Krysti’s catchy title sparked it all, how her best ...
Send us a text In this episode, Samantha gets real about a topic that too many women are silently struggling with — vaginal dryness, low libido, and how to have honest conversations with your partner during menopause. From her Saturday morning ritual at the Brickworks Farmers Market to a candid chat with friends over coffee, this episode unfolds into a deeply relatable and empowering conversation about intimacy, body changes, and communication in midlife. Samantha shares real client stories, ...
Send us a text This episode is a heart-to-heart reflection on gratitude, growth, and finding peace in the middle of life’s biggest transitions. After a year of profound change, I’m taking a moment to pause and give thanks — for the lessons, the love, the losses, and the unexpected gifts along the way. From hosting my first Flip Flops & Hot Flashes retreat in Nosara, Costa Rica (where 11 women came together as strangers and left as sisters), to navigating the end of my 25-year marriage, 20...
Send us a text Your pelvic floor is the foundation of your strength, posture, and confidence — but during menopause, it often becomes one of the most overlooked parts of the body. In this episode, Samantha dives deep into the importance of pelvic health during menopause and how the loss of estrogen and muscle mass can lead to issues like leaking, prolapse, back pain, and even sexual discomfort. You’ll learn why the pelvic floor is just like every other muscle — if you don’t use it, you lose i...
Send us a text Osteoporosis is often called the “silent disease” because you don’t feel it happening—until a fracture occurs. In this episode, I dive into why menopause accelerates bone loss, how muscle protects your bones, and what you can do right now to slow down bone loss and safeguard your independence. You’ll learn: The difference between osteopenia and osteoporosisWhy estrogen loss during menopause puts your bones at riskThe critical role of muscle in keeping bones strongThe best exerc...
Send us a text In this deeply personal episode, I share the recent loss of my colleague and friend, Nicole, who passed away at just 52 years old. Nicole was a bright light—an incredible mom, mentor, author of Pelvic Floor Secrets, and a woman who touched countless lives through her work and her heart. Attending her memorial reminded me not only of the fragility of life but also of the importance of legacy and the way we want to be remembered. Midlife has a way of reshaping our friendships, ou...
Send us a text In this episode, I talk openly about the assassination of Charlie Kirk, why I refuse to perform sorrow for a man who weaponized white supremacy, anti-Black racism, homophobia, transphobia, and misogyny—and why that honesty matters as we age. This conversation isn’t about celebrating violence. It’s about naming hypocrisy, setting boundaries, and protecting the people we love. I share how this moment has sparked tough conversations in my own home with my daughters, one who identi...
Send us a text In this episode of, Samantha explores the power of mind–body practices for finding balance, calm, and joy during menopause. From meditation and box breathing to yoga, Reiki, journaling, sound healing, and even forest bathing, she shares both the science and her own personal stories of transformation. You’ll hear how her first trip to Costa Rica awakened a new sense of sensuality, creativity, and stress relief through movement—and how practices like meditation and Reiki can help...
Send us a text September often feels like a “new year.” Kids go back to school, traffic picks up, and everyone is trying to get back on track after summer. But for women in perimenopause and menopause, this push to “do more” often leads to one thing: stress overload. In this episode, I’m unpacking how the stress of new routines, dieting, fasting, and over-exercising can actually backfire during menopause. You’ll learn: Why the fitness industry’s September “reset” mindset can feel overwhelming...
Send us a text Ozempic and other GLP-1 medications are being hailed as the “miracle solution” for weight loss — but at what cost? In this episode, I open up about why I’m not on board with the Ozempic craze, especially for women in midlife. I share the story of a woman who lost 100 pounds on Ozempic but ended up in emergency surgery, the heartbreaking reality of muscle loss that comes with these drugs, and why celebrity endorsements from Oprah, Amy Schumer, and Serena Williams are sending dan...
Send us a text n this episode, we’re diving into one of the most powerful (and often overlooked) parts of navigating midlife and menopause: finding your people. Menopause can feel isolating — our bodies are changing, our roles are shifting, and sometimes even our closest friends or partners don’t fully understand what we’re going through. But the truth is, you are not meant to do this alone. I share a personal story about connection, explore why community is essential for our mental and physi...
Send us a text If you’ve ever said, “I need to get back on track,” this episode is for you. We’ve all had those moments when life gets busy, motivation fades, or old habits start creeping back in — and suddenly, we convince ourselves we’ve fallen off completely. But here’s the truth: you haven’t lost everything. Once you’ve built awareness around your health, you can’t unlearn it. In this empowering conversation, I share why the “back on track” mindset is holding you back, how to spot the ha...
Send us a text n this deeply personal and powerful episode, I’m sharing the moment a simple question from a friend stopped me in my tracks: “What kind of legacy do you want to leave?” After 25 years in the fitness and wellness industry, I’ve seen it all—from diets and detoxes to punishing workouts and toxic body standards. But now, in this new season of life—menopause, midlife, and deep personal growth—I know without a doubt: I don’t want to be remembered for helping women lose weight. I want...
Send us a text In this powerful and validating episode, we dive into one of the most common (and overlooked) struggles women face during perimenopause and menopause: chronic fatigue and low energy. If you're constantly asking yourself, "Why am I so tired even when I’m doing all the right things?"—this episode is for you. We explore: How the loss of progesterone and estrogen disrupts sleep and stress regulationWhy managing cortisol becomes harder in midlifeThe emotional and mental toll of the ...
Send us a text 🔍 Episode Summary: In this powerful episode, we’re pulling back the curtain on one of the most overlooked — and urgent — health issues affecting women in midlife: heart disease. Did you know that heart disease is the number one killer of women — and that your risk climbs significantly during perimenopause and menopause? Most of us aren’t warned about this. But with changing hormones, rising stress, and evolving roles in midlife, it’s a conversation we need to be having loudly a...
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