The EMPWR Podcast

In this must-listen episode, I sit down with Louisa Nicola — neurophysiologist, human performance coach, and founder of Neuro Athletics — to reveal the science-backed strategies for peak brain health, fitness, and longevity. With a background in neurophysiology from the University of Sydney Medical School, Louisa has become a trusted advisor to elite CEOs, professional athletes, and top executives. Through her groundbreaking platform Neuro Athletics, she’s trained and certified over 2,000 coaches worldwide, helping people optimize brain performance, prevent cognitive decline, and unlock their full potential. Louisa also opens up about her new women’s health product, Brain Code, launching in October, designed to support brain and body optimization for women at every stage of life. This conversation is packed with both science and heart — including emotional moments around the impact of Alzheimer’s, and practical strategies anyone can adopt now to improve brain health and performance. Together, we dive into: Why creatine is one of the most researched and misunderstood supplements Creatine’s surprising role in Alzheimer’s prevention and cognitive longevity How exercise, diet, and strength training impact brain health The truth about fasting, hormone replacement therapy (HRT), and women’s health Actionable brain-first strategies you can implement today Connect with Louisa: Instagram: louisanicola_ Podcast: The Neuro Experience YouTube: Louisa Nicola The Brain Code Website: https://www.neuroathletics.com.au/ _____ Sam’s LINKS:https://www.shopltk.com/explore/Samcfit Blokes + Joi Wellness | code: SAMCFITPOD*50% off all labs on both sites* https://blokes.co/samcfitpod https://choosejoi.co/samcfitpod  CarawayVisit https://Carawayhome.com/samcfit or use code SAMCFIT at checkout for 10% off. PuoriGo to https://puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% of. AquaTruHead to https://AquaTru.com and get 20% off your purifier using code sam. AquaTru even comes with a 30-day best-tasting water guarantee or your money back.  CalmGet 40% off a Calm Premium Subscription at https://calm.com/SAMCFIT_____ Topics discussed: 00:00 – Intro clip 00:28 – Guest intro 02:06 – Creatine 101: Why Luisa Champions It for Brain Health 03:34 – What Is Creatine & Why the Brain Needs It 06:14 – Optimal Creatine Dosage for Women 07:53 – Addressing Myths: Bloating & Water Retention with Creatine 09:29 – Creatine for Concussions, Recovery & Neuroprotection 10:50 – The NFL, Traumatic Brain Injuries & Luisa’s Work with Athletes 11:41 – Understanding Alzheimer’s Disease & Why It’s Preventable 13:07 – Root Causes: Inflammation, Diet, and Poor Lifestyle 14:46 – Ad18:06 – Why Alzheimer’s Impacts More Women Than Men 19:13 – Sugar, Inflammation & the Brain's Deterioration 21:01 – Early Symptoms: Brain Cell Death & Cognitive Decline 21:53 – Creatine's Protective Role in High-Stress Brain Environments 24:08 – Mental Health & Creatine: A Better Alternative to SSRIs? 25:17 – Why Exercise Is Essential for Brain Longevity 26:23 – Zone 2 Cardio: BDNF, Hippocampus Growth & Aging Brain Benefits 29:44 – Resistance Training: Strength, Cognition & Mental Performance 32:27 – Ad 35:06 – Twin Study: Leg Strength and Brain Volume Connection 36:36 – The VO2 Max Death Zone: Why High Intensity Isn’t Enough 40:44 – Luisa’s Daily Training Routine: Intervals, StairMaster & Recovery 42:27 – The Truth About Yoga & Pilates for Cognitive Health 42:33 – Is Fasting Good for the Brain? Weighing the Risks for Women 46:11 – Hormones & Brain Health: The Power of HRT 48:15 – How Estrogen Fuels Brain Energy & Function 48:45 – Ad 56:37 – Estrogen Testing, Hormonal Shifts & Menopause Prep 58:52 – What Women Should Do Before Starting HRT 59:59 – The Cognitive Power of Testosterone in Women Learn more about your ad choices. Visit megaphone.fm/adchoices

In this heartfelt solo episode, I get real about the chaos of constant travel, balancing personal goals with family life, and the power of giving yourself grace when life gets messy. From award wins and podcast milestones to personal updates and your most-asked questions, I invite you into a cozy girl chat that will leave you feeling seen, grounded, and inspired. If you've been struggling to stay consistent with your workouts, feeling the weight of mom guilt, or just need some motivation—this one’s for you. _____ Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Resource Links Mentioned: Clearstem cleanserClearstem serum Clearstem moisturizerComplexion color correcting pads Complexion cleansing oil Complexion retinol oil Summer Fridays Jet Lag Mask® + Moisturizer Eye cream Clearstem | code: SAMCFIThttps://clearstem.com/SAMCFIT _____ Grow Therapy Visit GrowTherapy.com/SAMCFIT today to get started Timeline Head to timeline.com/SAMCFIT to get started. That’s timeline.com/SAMCFIT. Your cells will thank you! Remi Go to shopremi.com/SAMCFIT  and use CODE  SAMCFIT to get up to 50% off your nightguard at checkout.  Puori Go to puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% off. EightSleep Head to eightsleep.com/empwr and use the code EMPWR to get $350 off your very own Pod 5 Ultra. Beam Head to shopbeam.com/SAMC and take advantage of their limited time pricing of up to 35% off PLUS 2 free gifts when you use the code SAMC at checkout. _____ 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 Topics discussed: 00:00 - Welcome & Introduction 00:10 - Reflections on Summer & Travel Recap 00:28 - Winning the Rising Star Award 01:34 - Perspective on Hard Work & Sharing Success 01:57 - San Diego Trip & Celebrating Ian 03:47 - Austin Trip & Pursuit Network Launch Event 04:28 - Travel Fatigue & Missing Routine 05:14 - Finding Motivation & Giving Yourself Grace 05:54 - Instagram Q&A Intro 06:10 - Ironman Training Plans & Uncertainty 10:17 - Daily Eating Routine & Supplements 13:06 - Balancing Fitness Without Obsession 13:32 - Faith & Christianity 15:20 - House Hunting & Offer Accepted 16:36 - Engagement Timeline & Relationship with Ian 21:36 - How Often to Workout & Importance of Rest Days 22:17 - Building a Supportive Social Media Community 24:10 - Adding Protein Without Caloric Surplus 25:41 - Full Skincare Routine 30:10 - Managing Mom Guilt & Using Affirmations 31:37 - Bucket List Travel Destinations 32:34 - Meal Prepping for a Hungry Partner 33:17 - Tanning Routine & Products 33:59 - ADHD Diagnosis, Medications & Natural Coping 34:59 - Minimalist Lifestyle with ADHD 35:57 - Ian’s Potential Training App Idea 36:40 - Merch & Hat Restock Plans 37:24 - Closing Thoughts, Community Love & Future Episodes Learn more about your ad choices. Visit megaphone.fm/adchoices

What if your chronic pain was actually your biggest breakthrough? After years of unexplained leg pain nearly ended her athletic career, Addison LaBonte made one life-changing decision: she ditched gluten. Not only did it heal her body, but it also ignited a mission to create clean, gluten-free desserts that actually taste amazing. In this powerful episode, we go deep on training, entrepreneurship, clean ingredients, and how to stop letting fear make your decisions for you. About Addison LaBonte Addison is a former D1 college athlete turned clean dessert entrepreneur. She’s the founder of Sweet Addison’s, a fast-growing gourmet gluten- and dairy-free dessert brand, and the voice behind the blog Organically Addison. After healing her own body through food, Addison is on a mission to redefine what “healthy” desserts can taste like. _____ Shop Sweet Addison’s at ⁠⁠https://sweetaddisons.com⁠⁠ and use code SAMCFIT for 10% off. Follow Addison:⁠⁠ @organicallyaddison⁠ SHOWNOTES: Sam’s LINKS: ⁠https://www.shopltk.com/explore/Samcfit⁠ Dream Recovery | code: SAM15 ⁠https://dreamrecovery.io/⁠ LMNT Head to⁠ https://drinklmnt.com/SAMCFIT⁠ to grab a free 8-count sample pack of their most popular flavors with any purchase. David Protein Buy four cartons and get the fifth free at ⁠https://davidprotein.com/samcfit⁠. Manukora Head to⁠ ⁠⁠https://manukora.com/SAMCFIT⁠ to save up to 31% plus $25 worth of free gifts with the Starter Kit Branch Basics Head to ⁠https://ranchBasics.com ⁠and use code EMPWR for 15% off your Premium Starter Kit. EMPWR by Sam App | *free 7-day trial* ⁠https://www.empwrbysam.com/⁠ My Macro Guide: ⁠https://samcfit.com/macro-guide-only⁠ Running Programs: ⁠https://www.samcfit.com/running-programs⁠   Follow Sam: Insta: @samcfit_ YouTube: ⁠https://www.youtube.com/@Samantha_Christine⁠ Resources & Links: Shop Sweet Addison’s: ⁠https://sweetaddisons.com⁠ Follow Addison:⁠ @organicallyaddison⁠ Topics discussed 00:00:00 – Intro 00:00:20 – Addison’s backstory 00:03:37 – Compartment syndrome diagnosis  00:06:45 – Going gluten-free: dramatic health improvements 00:08:42 – Cutting out gluten & dairy  00:10:46 – Passion for baking & beginning of “Organically Addison” blog 00:16:33 – Corporate finance career vs. entrepreneurial calling 00:20:53 – Fear of failure → entrepreneurship bravery 00:24:34 – Comfort zones & resilience: moving states, launching a business, growth mindset 00:26:14 – Product development decisions 00:30:24 – Product expansion 00:35:29 – Daily eating habits, enjoying her own products, impact on moms & kids with allergies 00:39:42 – Bigger mission: clean food movement, reducing dyes & artificial ingredients 00:41:00 – Ironman training: discipline and planning races 00:44:10 – Triathlon training challenges: swimming, biking, Navy SEAL coaching, endurance prep Learn more about your ad choices. Visit megaphone.fm/adchoices

This is one of the most powerful conversations we’ve had on The EMPWR Podcast. In this episode, I sit down with Dr. Natalie Crawford — fertility physician and hormone expert — to unravel the truth about hormone health, period loss, PCOS, fertility struggles, and the dangerous undercurrent of underfueling in high-performing women. Whether you're planning to get pregnant, struggling with PCOS, or simply want to feel better in your body, this episode is a wake-up call every woman needs to hear. Guest Bio: Dr. Natalie Crawford is a fertility physician at Fora Fertility in Austin, Texas who knows that trying to understand your body and your hormones can be exhausting and overwhelming in the world of medical misinformation and contradicting opinions. She started the As a Woman Podcast to educate and empower, giving people access to the knowledge she's acquired on health and fertility from the comfort of their home. Resources & Mentions: – Dr. Natalie Crawford’s Podcast: As a Woman – Preorder Dr. Crawford’s Book: https://www.nataliecrawfordmd.com/book – Fora Fertility Clinic: https://www.forafertility.com/ Follow Dr. Natalie Crawford: Instagram & YT: @nataliecrawfordmd Website: www.nataliecrawfordmd.com _____ Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Blokes + Joi Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://blokes.co/samcfitpod https://choosejoi.co/samcfitpod   Clearstem Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off.  Vitaclean Head to  https://vitaclean.co and use code SAMCFIT for 20% off their Starter Kits. Caraway Visit https://Carawayhome.com/samcfit you can take an additional 10% off your next purchase. 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 Topics discussed: 00:00:00 – Intro  00:01:28 – Impact of nutrition on hormone health 00:02:19 – Most important daily nutrition habits for hormonal balance 00:06:52 – Samantha shares losing her period for 13 months 00:09:07 – Why healthy fats are critical for hormone production 00:09:52 – Advice for busy, under-fueled women not seeing results 00:12:07 – Sleep as the foundation for hormone balance 00:14:21 – Navigating sleep misalignment with partners 00:16:00 – Tools & supplements to improve sleep (melatonin, noise apps) 00:18:11 – Must-have daily supplements for hormone support 00:19:44 – Importance of bloodwork: especially vitamin D & deficiencies 00:23:51 – Deep dive: PCOS – what it is, symptoms, and diagnosis 00:30:14 – Lifestyle and food interventions for PCOS 00:33:10 – How muscle building & movement reduce inflammation 00:35:03 – Training without losing your period again 00:38:10 – Tracking ovulation & reading body signs 00:41:17 – Primary culprits for rising fertility challenges 00:42:27 – Why some women get pregnant after stopping IVF 00:44:42 – Egg quality vs quantity: what you can and can't change 00:46:12 – Lifestyle shifts that boost metabolic and egg health 00:52:52 – Preparing to try: what active women should do 1 year out 00:55:00 – How long before trying should you stop birth control? 00:56:02 – Using body cues + basal temperature to track cycles 00:58:06 – Most women only track after struggling: why that's too late 01:00:02 – Fertility testing & advocacy: when to seek help 01:02:39 – MTHFR gene: what it means for folate & pregnancy 01:04:02 – Methylated folate vs folic acid for birth defect prevention 01:05:23 – Miscarriage risks without proper folate supplementation 01:08:14 – Low progesterone and miscarriages: how it works biologically 01:10:33 – Inflammatory foods, sugar, and alcohol's role 01:13:00 – Removing toxins and endocrine disruptors at home 01:15:12 – Household changes to protect children's long-term health Learn more about your ad choices. Visit megaphone.fm/adchoices

In this raw and unfiltered episode Ian and I sit down for a much-needed Honesty Hour—a candid conversation about life, love, parenting, training, and everything in between. From late-night trail runs and house hunting to tattoos, Ironman prep, and how we really keep things spicy, no topic is off limits. Listeners will hear heartfelt stories about blended family life, navigating past divorces, and the lessons learned in building a healthy, communicative partnership. They also tackle questions from the audience—covering relationship communication, prepping for 20+ mile runs, thoughts on alcohol, and the realities of working and training as a couple. Whether you’re here for the fun banter, relationship wisdom, or fitness tips, this episode is packed with laughter, honesty, and vulnerability. _____ Spicy light bulb Dream Recovery | code: SAM15 https://dreamrecovery.io/ Grow Therapy Visit GrowTherapy.com/SAMCFIT today to get started.  Puori Go to puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% off. The code even works on already discounted subscriptions. AquaTru | code: SAM Head to AquaTru.com now and get 20% off your purifier. Manukora Head to Manukora.com/SAMCFIT to save up to 31% plus get $25 worth of free gifts with the Starter Kit. _____ SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/SamcfitLight bulb 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 Follow Ian:Insta: @ianschinelli Topics discussed: 00:00:00 – Intro 00:01:19 – NYC Trip with Kids & SEAL Swim Recap 00:03:52 – Upcoming Travels & Events 00:06:28 – House Hunting Preferences 00:09:16 – Miscommunication in Relationships 00:14:46 – Tattoo Meanings 00:18:00 – Getting Her Period Back & Training Updates 00:20:02 – Training Together: Challenges & Joys 00:22:24 – Alcohol: Why They Stopped Drinking 00:28:24 – Do You Ever Get Bored of Each Other? 00:29:27 – What Made You Get Divorced? 00:33:01 – Fear of Remarriage? 00:34:47 – Long Run Prep Routine 00:38:00 – Weighted vests and final questions Learn more about your ad choices. Visit megaphone.fm/adchoices

When Mari said, “No one’s coming to save you—you have to save yourself”, this became the catalyst for her incredible journey from rock bottom to building Bloom Nutrition and inspiring millions around the world. In this episode, I sit down with Mari to unpack her transformation—from battling mental health struggles and self-doubt, to losing 90 pounds, to turning a $5 PDF fitness guide into a thriving wellness empire. Mari opens up about the raw truth behind her success, the lessons she’s learned in scaling a business with authenticity, and how she’s now navigating the new chapter of motherhood with intention and grace. This conversation is real, unfiltered, and deeply inspiring. Mari’s story is proof that with passion, perseverance, and self-belief, you can rewrite your entire life. SHOWNOTES:Sam’s LINKS:https://www.shopltk.com/explore/Samcfit Blokes + Joi Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://blokes.co/samcfitpod https://choosejoi.co/samcfitpod   Timeline | SAMCFIT Just head to timeline.com/SAMCFIT to get started. EightSleep | EMPWR Head over to https://www.eightsleep.com/empwr and use the code EMPWR to get $350 off your veryPod 5 Ultra. 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow MariInsta: @marillewellyn  TikTok: @marillewellynYouTube: https://www.youtube.com/@PursuitOfWellnessPodcast Topics discussed: 00:00:00 – Intro & Trigger warning 00:01:26 - Pursuit Network 00:05:22 –Childhood & Trauma 00:07:06 – College rebellion; partying & blackouts 00:09:43 – First self-harm; BPD diagnosis, rock bottom 00:12:39 – Quitting meds cold turkey 00:14:04 – Turning point: “save yourself, mental shift 00:21:40 – Learning macros 00:22:20 – 90 lbs weight loss year: The year of transformation 00:26:07 – Before/after picture goes viral 00:27:03 – $5 PDF guides; first business mechanics 00:30:08 – Bloom idea & formulation 00:33:12 – Family planning season 00:36:37 – Fertility struggles 00:39:43 – Emotional toll of infertility 00:41:10 – IVF journey 00:44:00 – Pregnancy mindset & body-image shift 00:47:52 – Pregnancy training & nutrition  00:51:00 – Hopes & values for baby boy; parenting intentions 00:54:17 – Keeping work simple during pregnancy; closing reflections Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Ian and I break down the four non-negotiables for achieving real, sustainable health and fitness results. Whether you’re frustrated with not seeing progress despite working hard, or you’re just looking for a clear blueprint to follow, this conversation lays out exactly what may be missing in your routine.Together, we cover the fundamentals of nutrition, fitness and progressive overload, the importance of sleep and recovery, and the ultimate “secret sauce”, consistency. This episode isn’t just about workouts and macros—it’s about building a lifestyle that actually sticks. If you give yourself three months and apply these principles, you’ll see and feel a transformation. SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Dream Recovery | code: SAM15 https://dreamrecovery.io/ Clearstem | SAMCFIT Go to www.clearstem.com/SAMCFIT for 15% off. Cozy Earth | code: SAMCFIT Head to www.cozyearth.com for 40% off! REMI | code: SAMCFIT Go to www.shopremi.com/SAMCFIT for up to 50% off your custom night guard. David’s Protein: http://davidprotein.com/samcfit Caraway | code: SAMCFITCarawayhome.com/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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Hatch Restore 3 Sam’s Nutrition Coach | James FreeInstagram: https://www.instagram.com/27healthandwellness Topics discussed: 00:00 Intro + Life update 03:08 The foundation of nutrition, key principles  10:11  Macro Tracking + examples of under-eating or misjudging intake 13:07 Protein Intake + food quality (fear of eating protein, whole foods vs processed foods) 15:31  Meal prep + consistency (cheat meals, balancing indulgences while staying on track)21:27 Progressive overload basics 27:10 Tracking body composition changes 29:00 Muscle fatigue vs. failure and debunking the myth that lifting heavy makes women bulky32:25 Training frequency & at-home options 38:25 Why sleep is a game-changer 41:14 Recovery tools & strategies Learn more about your ad choices. Visit megaphone.fm/adchoices

This week on EMPWR, we're joined by Angelo Keely, Co-founder and CEO of Kion, for an eye-opening deep dive into the world of essential amino acids and why they’re so much more than just a supplement buzzword. From building muscle and boosting energy to supporting skin, brain function, and healthy aging, amino acids are foundational to overall wellness, and Angelo breaks it all down in a way that’s practical, science-backed, and empowering. Angelo shares his unique journey, from growing up in a health-conscious family to a life-altering near-death experience at 16 that led him to rebuild his body through nutrition, meditation, yoga, and breath work. That pivotal healing journey ultimately inspired him to build a company rooted in true health optimization. We explore: why essential amino acids matter (especially for women!), how to support your body with better protein intake, Angelo’s personal wellness rituals and daily routines, tips for staying energized and healthy while managing business and family, and the power of manifestation and creating a life that feels aligned. Whether you’re a wellness pro or just curious about how to feel stronger, more energized, and empowered in your body, this episode is packed with insights that will leave you inspired to take your health to the next level. SHOWNOTES: Visit ⁠getkion.com/samantha⁠ for 20% off Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Blokes + Joi Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://blokes.co/samcfitpod https://choosejoi.co/samcfitpod   Timeline | SAMCFIT https://www.timeline.com/samcfit LMNT: drinklmnt.com/SAMCFIT Beam Kids | code: SAMC http://shopbeam.com/SAMC Vitaclean | code: SAMCFIT https://vitacleanhq.com/ 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow Angelo & KION: Insta: @kion https://www.instagram.com/kion Topics discussed: 00:00:00: Intro 00:01:19: Angelo's story 00:18:49: Starting Kion & supplement philosophy 00:23:08: Amino Acids vs. Protein explained 00:41:17: Whole Foods vs. Supplements debate 1:06:01: Science & Studies on Aminos 1:13:05: Empowerment through nutrition, how amino acids fit into sustainable wellness Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on The EMPWR Podcast, we’re joined by Harry and Brett– best friends, former college athletes, and the voices behind The Meat Mafia Podcast. From their own health transformations to launching a platform that challenges mainstream nutrition norms, these two are on a mission to empower people to think differently about their food, and where it comes from, and ultimately, to become the CEO of their own body. We get into: the path from athletics and burnout to entrepreneurship and metabolic health, Brett’s experience navigating an autoimmune disease and getting off all medications by taking his health into his own hands, why the meat industry has been so misunderstood (and what most people get wrong), hot takes on the carnivore diet, vegan diet, seed oils, and what “clean eating” really means, the food system, decentralization, and taking your health into your own hands, and building a brand (and a mission) with your best friend. We also talk about the “good, better, best” framework when it comes to sourcing meat, and how to apply that same mindset to the way you consume and make choices with food in everyday life. If you’re passionate about clean eating, but also believe in balance, and if you're questioning what’s actually healthy, or just want to feel more grounded in your choices… this one’s for you. SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Dream Recovery | code: SAM15 https://dreamrecovery.io/ Boncharge | code: SAMCFIT15 https://boncharge.com/ Cozy Earth | code: SAMCFIT for 40% cozyearth.com Manukora Manuka Honey | code: SAMCFIT for 15% off http://manukora.com/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 Noble Origins | code: EMPWRHead to https://nobleorigins.com/ and get 20% of your first order   Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Cal Newport’s book “Deep Work”https://a.co/d/gVhb4Qg Follow Brett & Harry: Insta: @meatmafiabrett  https://www.instagram.com/meatmafiabrett Insta: @meatmafiaharry https://www.instagram.com/meatmafiaharry/?hl=en Topics discussed: 00:00 – Introduction 01:15 – Brett’s story 07:05 – Impact on family eating habits, removing seed oils, prioritizing grass-finished meats 10:32 – Harry’s Story  14:36 – Animal-Based Diet & Endurance  17:47 – Carnivore vs. Animal-Based  19:40 – Meat Quality & “Good, Better, Best”  22:28 – Grocery Store Strategies  26:10 – Eggs & Raw Milk  “Swill milk” problem, pasteurization, nutrient loss, industrial motives. 32:37 – Veganism & Nutrient Deficiencies  35:55 – Eating Animal-Based with Family  39:12 – Seed Oils & Metabolic Health  43:04 – Sugar, Carbs & Metabolic Flexibility  46:48 – Dining Out & Travel Eating  50:15 – Meal Prep & Simplicity  54:26 –Biggest Myths About Meat  59:15 – Food System & Personal Responsibility  01:03:52 – Final advice for improving diet quality Learn more about your ad choices. Visit megaphone.fm/adchoices

Big news… we’re doing an IRONMAN! Today, we’re diving headfirst into the full behind-the-scenes of how we’re balancing training with parenting and work, how Sam’s feeling with more carbs and calories, her current supplement lineup, our game plan for sleep and recovery, and the fears (and excitement) that come with tackling something this big. We also get into some of your questions: current macros, thoughts on alcohol, moderation when it comes to treats, gamechangers for a strong core and abs, favorite long run listens, go-to non-toxic makeup and home products, and so much more. If you’re curious about endurance training, love a peek behind the curtain, or just want some honest convo about big goals and real life… you’ll love this one! SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Blokes + Joi Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://blokes.co/samcfitpod https://choosejoi.co/samcfitpod  Branch Basics | code: EMPWR https://branchbasics.com/EMPWR Caraway | code: SAMCFIT Carawayhome.com/samcfit Manukora honey | code: SAMCFIT https://manukora.com/samcfit Promix Supplements | code: SAM https://promixnutrition.com/?dt_id=1140742 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Sam’s Nutrition Coach | James Free Instagram: https://www.instagram.com/27healthandwellness Topics discussed: 00:00:00: Intro 00:01:14: Coaching, new nutrition plan, and NYC Marathon training approach 00:03:58: Ironman 00:06:08: Running preferences, the mental/spiritual side of Ironman training 00:08:13: Announcing Dubai Ironman participation and timing in relation to family planning 00:13:22: Ironman training plan 00:17:09: Ironman fears; drowning and being properly fueled 00:18:17: Ian’s Ironman experience 00:20:58: Nutrition plan progress, carb intake, societal views on carbs for women, and nutrient timing 00:26:07: Updated supplements, importance of electrolytes, sleep priority, recovery tools 00:34:53: Excitement/nerves about training together 00:39:38: Tips on dealing with muscle soreness 00:40:46: Engagement ring 00:41:20: Haircare products for running (pre and post), long run music recommendations 00:42:35: Non toxic products 00:43:14: Starting a YouTube channel, defined abs 00:44:59: Self control with sweet treats 00:46:32: Alcohol habits, quitting reasons, moderation mindset Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’ve ever felt frustrated by breakouts despite doing everything right, this episode is for you. I’m joined by Danielle and Kayleigh, founders of the cult-favorite brand @clearstemskincare, for a powerful conversation on healing your skin from the inside out. We dive into the real root causes of acne (like gut health, hormones, and stress!) and the myths still holding so many women back from the clear, confident skin they deserve. We also cover: how to simplify your skincare routine when traveling, clean beauty musts (and what to avoid), the truth about Botox + fillers, skin-supportive habits that go beyond products, and their personal routines + Clearstem go-to’s. This episode is full of the kind of insights you won’t hear in your average skincare convo, because your skin is a reflection of what’s happening beneath the surface. SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Clearstem | code: SAMCFIT https://clearstem.com/SAMCFIT  Dream Recovery | code: SAM15 https://dreamrecovery.io/ LMNT:drinklmnt.com/SAMCFIT David’s Protein: http://davidprotein.com/samcfit Vitaclean | code: SAMCFIT https://vitacleanhq.com/ 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow ClearstemInsta: @clearstemskincarehttps://clearstem.com/ Follow Danielle + Kayleigh Insta: @danielle.the.acne.guru  https://www.instagram.com/danielle.the.acne.guru/ Insta: @kayleigh.christina  https://www.instagram.com/kayleigh.christina/ Danielle and Kayleigh’s go-to makeup brands and products: Trish McEvoy Gorgeous® Foundation Annie Lawless Forget The Filler Skin-Plumping Line-Smoothing Foundation Make Beauty Diffusion Dew Radiant Skin Tint Priia Loose Mineral Foundation Haus Labs TRICLONE™Skin Tech Foundation Rose Inc Softlight Skin-Smoothing Liquid Foundation Topics discussed: 00:11 – Intro  01:14 – The holistic approach: anti-acne + anti-aging 02:28 – How inflammation shows up differently (acne, aging, eczema) 03:00 – Danielle’s personal acne journey 05:06 – Kayleigh’s acne journey & meeting Danielle 10:22 – Acne, confidence & the emotional toll 14:25 – Natural alternatives to Accutane  15:19 – Spironolactone: pros, cons & side effects 16:47 – Elimination diet for acne  18:53 – Supplements that trigger acne  23:03 – Bio-individuality: finding your unique triggers 27:25 – Pore-clogging ingredients explained + CLEARSTEM checker tool 31:15 – Favorite non-comedogenic foundations & makeup tips 35:55 – How CLEARSTEM products were created 39:01 – Bounce Back serum, HydroGlow & bakuchiol vs retinol 42:18 – The CLEAR Kit routine + exfoliation tips 45:51 – CLEARSTEM = anti-aging + anti-acne 46:25 – Roast or Toast skincare trends  51:21 – What empowerment means to Danielle and Kayleigh Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Ian and I sit down with Josh and Katy Whalen, founders of JOI + BLOKES, to talk about something that’s more common than people think, but far from normal: the loss of sex drive. Josh opens up about his personal health crisis that nearly cost him his marriage. After being dismissed by traditional doctors, he discovered his low libido was actually caused by low testosterone levels, something only uncovered through deep lab work and the help of a functional health practitioner. Katy shares her own story about post-kids hormonal shifts, and how it inspired her to launch JOI, a women-focused solution built alongside BLOKES. Together, they created a nationwide service that brings advanced lab testing right to your doorstep. Clinicians come to your home, draw blood, and walk you through your results, giving you an actionable plan (complete with supplement support) to restore your vitality. If you’ve ever felt like something’s “off” but your doctor says you’re fine, this episode is for you. Discover how getting to the root cause can completely change your life, and your relationships. SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Joi + Blokes Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://joiandblokes.com/ Cozy Earth | code: SAMCFIT for 40% cozyearth.com Maui Nui Venison | code: SAMCFIT ⁠http://mauinuivenison.com/samcfit Manukora Manuka Honey | code: SAMCFIT for 15% off http://manukora.com/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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow Josh + Katy + Joi + Blokes:@joiwomenswellness @getblokes @katy_whalen@whalen_joshua Topics discussed: 00:00:00: Introduction 00:01:01: How Joi + Blokes started 00:03:16: Just for men at first 00:04:42: Fertility struggles 00:08:05: How Joi became a part of Blokes 00:09:29: Hormone imbalances affecting relationships 00:10:51: Marriage counseling and lack of sexual desire  00:12:09: Traditional doctors and counselors not addressing low testosterone 00:15:43: Holistic provider that changed everything  00:20:24: Making healthcare more preventative 00:21:47: Medical device sales and pharmaceutical sales 00:24:47: Views on healthcare system 00:26:02: How Sam has changed her health with lab work results 00:31:36: Structure of Joi + Blokes 00:33:50: Listening to the patient 00:37:31: How to convince younger people to do more lab work 00:39:34: You can’t put a price tag on health 00:40:26: Shingles 00:42:08: Lab work done at home 00:42:46: Peptides 00:50:27: GLP-1s  00:52:10: Avoiding loss of muscle mass while on GLP-1s 00:54:26: Benefits of micro dosing GLP-1s 00:56:55: Sermorelin 00:58:40: What’s next  01:00:30: Smart Supplement Packs  01:03:44: Rapid fire Q&A Learn more about your ad choices. Visit megaphone.fm/adchoices

“How do you actually grow as a content creator?” In this episode, I’m sharing what it looked like to build my brand from the ground up, starting while I was still working full-time in pharmaceutical sales. From posting recipes and workouts on Stories with barely any followers, to getting my first brand deal, launching a fitness app, and working with a management team, I’m walking you through the real behind-the-scenes of content creation, business growth, and everything in between! This episode is packed with practical takeaways and honest answers to your biggest questions, plus, I’m sharing the systems I use to plan and edit content, how I structure my day, and why I’ve never bought a follower (and never will!) If you’re serious about creating content, building community, or showing up online in a way that’s real… this one’s for you! Let this episode be the permission you needed to start messy, stay committed, and grow something you’re proud of, all while remembering your WHY. SHOWNOTES: Sam’s Calendar: https://www.shopltk.com/explore/Samcfit/posts/c8f74e9f-25ed-11f0-963f-0242ac110029 Dream Recovery | code: SAM15 https://dreamrecovery.io/ Boncharge | code: SAMCFIT15 https://boncharge.com/ Caraway | code: SAMCFIT carawayhome.com/samcfit Promix Supplements | code: SAM https://promixnutrition.com/?dt_id=1140742 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/ Topics discussed: 00:00:00: Introduction 00:00:24: Highly requested episode 00:01:56: How Sam's content creator journey started 00:04:38: Sam's first piece of content 00:06:29: Early content strategy 00:07:55: Seeing the value in her content 00:09:40: Moments of hesitation 00:12:06: The reel that went viral 00:14:28: Fitness coaching 00:15:32: Content creation picking up 00:16:41: Tips for growing social media 00:18:17: Authenticity 00:18:45: Sam's mission that keeps her going 00:21:09: Content planning 00:26:05: Hard work, busy life 00:27:40: Balancing working out, family, businesses and content creation 00:28:35: First brand deal 00:31:53: Be picky with brands you want to work with 00:34:18: Management company 00:35:34: Pressure to look a certain way 00:38:48: Burned out 00:39:07: Online community 00:41:52: Editing skills 00:42:24: Haters 00:43:25: How to get sponsors 00:44:20: Quality 00:45:14: Use AI to learn 00:46:39: Remember your why Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, I’m joined by the amazing Stefany Bare! Mama, entrepreneur, and author, we chat about all things wellness, motherhood, marriage, entrepreneurship, and faith. Stefany shares how she balances it all. From career and family life, multiple moves, what inspired her children’s book, and how her relationship with God has shaped her marriage and motherhood. Plus, we dive into her supplement stack, favorite workouts, and her honest take on navigating chaos with grace. It’s a powerful reminder that you can lead with purpose, stay grounded in your values, and still show up fully in every season. You won’t want to miss this one. SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Joi + Blokes Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://joiandblokes.com/ Cozy Earth | code: SAMCFIT for 40% cozyearth.com Branch Basics | code: EMPWR ⁠https://branchbasics.com/EMPWR⁠ David’s Protein: http://davidprotein.com/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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow StefanyInsta: @stefany.bareBlog: https://stefanybare.com/ Topics discussed: 00:00:00: Introduction 00:01:03: Welcome 00:04:50: Abrupt exit of Nashville 00:11:08: How to navigate through hardship as a family 00:14:02: Navigating a marriage while being entrepreneurs 00:21:05: Stefany's background 00:24:54: Passion for health and fitness 00:26:19: Go-to supplement stack 00:28:59: Macros and nutrients 00:32:47: How to approach struggles with food and kids 00:36:09: Stefany's passion for food blogging 00:38:51: Disconnecting from social media 00:41:34: Military 00:45:53: Strengthening their faith 00:50:35: Stefany's children's book 00:54:26: How to instill food being fuel in kids 00:56:22: Ninja Cremi 00:57:53: What's next? 01:33:00: What empowerment means to Stefany 01:01:47: This or that game Learn more about your ad choices. Visit megaphone.fm/adchoices

In this heartfelt solo episode, we’re diving into your most asked questions about motherhood; from hospital and home births to postpartum recovery, breastfeeding, potty training, and finding time for fitness with little ones. Sam’s sharing her personal experience with mom guilt, reconnecting with yourself after babies, support systems and marriage, and the unexpected confidence that motherhood brings. Whether you're deep in the newborn fog, navigating toddler chaos, dreaming about future motherhood, or simply curious about what this season looks like… this one’s for the girls. A soft, honest conversation about the most important (and most stretching) role Sam’s ever stepped into. SHOWNOTES: Sam’s Travel LINKS: https://www.shopltk.com/explore/Samcfit/posts/194b8d85-40a2-11f0-aab2-0242ac110016 Dream Recovery | code: SAM15 https://dreamrecovery.io/ Cozy Earth | code: SAMCFIT https://cozyearth.com/ Maui Nui: mauinuivenison.com/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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine ____________________ Topics discussed: 00:00:22: Welcome 00:00:27: Honduras recap 00:04:09: Main goal for this episode 00:04:38: Pregnancy 00:11:30: Home birth 00:15:48: Bouncing back postpartum 00:17:52: Sam’s postpartum experience 00:21:21: Arguing in front of kids 00:23:46: How to feel yourself postpartum 00:27:24: Mom guilt 00:29:59: What surprised Sam about herself after becoming a mother 00:31:38: When do you get your life back after becoming a mother? 00:35:04: Fitness and breastfeeding 00:37:21: Lack of support from spouse during postpartum period 00:40:46: How to get back into fitness with small children 00:44:39: Work-life balance 00:47:42: Potty training tips 00:49:30: Junk food and kids 00:52:38: Did your health and fitness dip after kids? 00:54:09: Summary Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I’m chatting with Albert Matheny - RD, performance nutritionist, and founder of PROMIX - all about what’s actually in your food and how to fuel your body in a way that feels good and supports your goals. Albert has degrees in Exercise Physiology, Human Nutrition, and Human Performance, and he seriously knows his stuff. We get into why you might be crashing after meals (even “healthy” ones), how to read labels without overthinking it, and the sneaky ingredients like gums and sugar alcohols that could be messing with your gut. We also talk protein, hydration, carbs, blood sugar, and how to make better choices without overcomplicating your routine. This one’s packed with info and super actionable, especially if you want to feel more energized, clear, and strong day to day! ___________________ SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Caraway | code: SAMCFIT carawayhome.com/samcfit Cozy Earth | code: SAMCFIT cozyearth.com⁠ 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow AlbertInsta:@albertmatheny ____________________ Topics discussed: 00:00:00: Intro 00:01:14: Welcome  00:02:05: How Albert got into the health and wellness space 00:12:03: Kid friendly products  00:12:54: Deciding to create a supplement brand 00:17:40: Coming up with flavor profiles 00:20:34: No-go ingredients in supplements (gums, sugar alcohols) 00:32:00: Nutrition labeling laws 00:34:38: Supplement recommendations for women 00:40:51: Body recomp 00:42:57: Albert V 00:43:50: Albert’s wife supplement stack 00:49:29: Bioindividuality  00:51:56: Carbs 00:55:15: rewarding yourself 01:02:31: Nutrient timing 01:06:46: LISS vs HIIT 01:13:22: What’s the future for PROMIX? 01:15:07: What does empowerment mean to Albert? 01:17:09: Love it or leave it game Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Q&A episode, I’m joined by Ian for a deep, honest conversation about all things relationships! From the raw to the real to the funny, we covered all your questions from blending families & co-parenting dynamics, divorce & healing, intimacy & sex, navigating different love languages, how we work through disagreements, parenting styles & relationships with exes, knowing when it might be time to walk away, plus, we wrap it all up with a fun rapid-fire Q&A round! Whether you’re navigating a tough season with your partner, wondering if you’re in the right relationship, or simply looking to grow and build healthier connections, this one’s for you. SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Cozy Earth | code: SAMCFIT https://cozyearth.com Blokes + Joi Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://blokes.co/samcfitpod https://choosejoi.co/samcfitpod  Promix Supplements | code: SAM https://promixnutrition.com/?dt_id=1140742 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/ Topics discussed: 00:00:00: Intro 00:00:53: Welcome 00:02:19: Advice on blending a family 00:07:11: How did you know you were ready to commit after divorce? 00:13:33: How do you split up household chores? 00:17:49: How to prevent feeling like roommates? 00:21:17: Love languages 00:25:19: Faith 00:29:47: How to work through and handle a big argument? 00:34:44: Parenting styles 00:38:39: Do you have a relationship with the other's ex? 00:42:07: How to know when to walk away from a relationship/marriage? 00:48:56: When is Ian going to propose? 00:49:45: Do we want more kids? 00:52:20: Rapid fire Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, we’re joined by someone I’ve been looking forward to having on for so long, Dr. Shannon Ritchey! She’s a mom, strength training expert, Physical Therapist, 200 hour trained yoga teacher, personal trainer and founder of Evlo Fitness, a fitness app that’s changing the game, and a voice I deeply respect in the fitness space. I’ve always loved how she cuts through the noise with science-backed info and a realistic, sustainable approach to building strength, especially for women. If you’re tired of trendy “fitspo” and quick fixes, this convo is going to resonate. We dive into the real stuff: why body composition matters more than the number on the scale, how much protein women actually need, and what it really takes to build lean muscle (yes, even if you’re lifting from home with dumbbells!) We also get into Dr. Shannon’s journey from physical therapy to fitness coaching, her take on being “skinny fat” and why muscle is the long game, how often women actually need to train to see results, her thoughts on heavy lifting and training to failure, what her workouts look like before, during, and after pregnancy, plus, the top 3 fitness myths she wants women to stop believing. She even takes us through what she eats in a day and how she fuels her full, busy life. This episode is packed with practical tips, a grounded perspective, and tons of encouragement for women who want to feel strong, empowered, and in control of their fitness journey! ____________________ Topics discussed: 00:00:20: Intro 00:01:30: How Dr. Ritchey started her career 00:05:12: Pregnancy workouts 00:10:36: Dr. Ritchey’s body comp journey 00:13:36: Body recomposition and diet  00:19:14: Emotional eating 00:23:26: Gentle consistency 00:26:25: Debunking bulking myths 00:31:26: The aesthetics and strength of body recomposition  00:33:21: Lifting heavy vs. light/lifting to failure 00:41:59: Heavy lifting and metabolic health 00:43:11: Progressive overload 00:45:49: Body weight exercises 00:50:26: Progressive overload length 00:54:18: Finding the right exercise 00:56:15: Squats 01:02:54: Core exercises 01:06:36: Constrained total energy expenditure model 01:10:54: What empowerment means to Dr. Ritchey  01:11:46: Love it or Leave it game ____________________ SHOWNOTES: Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Dream Recovery | code: SAM15 https://dreamrecovery.io/ BONCHARGE | code: SAMCFIT15 https://boncharge.com/ Branch Basics | code: EMPWR https://branchbasics.com/EMPWR Promix Supplements | code: SAM https://promixnutrition.com/?dt_id=1140742 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow Dr. ShannonInsta: @dr.shannon.dpt Evlo :https://evlofitness.com/ Podcast: https://www.instagram.com/thedrshannonshow/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Summer is here, and with it comes travel, unpredictable schedules, and kids home from school. In this episode, Ian is joining me behind the mic to dive into how to stay consistent with your fitness, nutrition, and mindset… even when life gets a little chaotic! We’re sharing real-life strategies for navigating the summer season with confidence, including: How to approach nutrition during summer travel (macros, whole foods, enjoying the treats without the guilt), Tips for airport snacks, eating out, and using an Airbnb kitchen to your advantage, Why movement matters on vacation (even if it’s tossing your kids in the pool or a quick 20-minute bodyweight workout), How to get back on track after indulging (no crash diets, just respect for your body and routine), Our biggest non-negotiables, mindset tips, and healthy habits that make this a sustainable lifestyle. Plus, we’re recapping our HYROX Europe trip: Berlin, Switzerland, and our favorite meals, views and moments! Whether you’re traveling, juggling kids at home, or just trying to stay consistent this summer… this episode is packed with practical tips and encouragement to help you keep showing up for yourself. ___________________ SHOWNOTES: Sam’s Travel LINKS: https://www.shopltk.com/explore/Samcfit/posts/194b8d85-40a2-11f0-aab2-0242ac110016 Dream Recovery | code: SAM15 https://dreamrecovery.io/ Blokes + Joi Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://blokes.co/samcfitpod https://choosejoi.co/samcfitpod   Promix Supplements | code: SAM https://promixnutrition.com/?dt_id=1140742 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/ ____________________ Topics discussed: 00:00:00: Intro 00:00:18: Welcome 00:02:10: Europe recap 00:16:59: Prioritizing fitness and nutrition while traveling 00:26:33: Travel supplements 00:28:16: How to bounce back after a night or day of overindulging 00:35:49: How to stay on track with fitness with kids? 00:43:02: Mindset, fitness and nutrition tips for the busy Moms 00:52:03: Alcohol while vacationing Learn more about your ad choices. Visit megaphone.fm/adchoices

In this special episode, I sit down with my other half, Ian, for one of the most personal and powerful conversations we’ve had on the podcast to date. Ian opens up about his journey to becoming a Navy SEAL, what it actually took to survive Hell Week and BUD/S, and how the mental and physical demands of that lifestyle shaped who he is today. But this isn’t just about military life. It’s about what happens after. We talk about the emotional cost of high performance, how he learned to push through when everything in him wanted to quit, and what it looked like to rediscover identity, purpose, and presence in life beyond the uniform. We also dive into our relationship- how we’ve grown through the challenges, what it’s like being in a partnership where both people have strong, driven energy, and how we’ve navigated family, vulnerability, and love through some very real life transitions. This conversation is honest, raw, and filled with perspective- for anyone working through change, chasing personal growth, or learning how to do hard things without losing themselves in the process. If you’ve ever questioned your own resilience, struggled to find balance, or just needed a reminder that transformation is possible no matter where you start, this episode is for you. ____________________ 00:00:00: Intro 00:00:20: Welcome  00:02:27: The mental toughness and physical capabilities of being a Navy SEAL 00:04:37: How do you know you want to be a SEAL?  00:07:18: SEAL training  00:14:02: Are you born with mental toughness or is it built? 00:18:34: Moments of wanting to quit during SEAL training 00:24:56: Shifting mindset   00:29:20: Deployment is tough on family life 00:34:26: Advice for a SEAL wanting a family 00:40:26: Emotional tolls  00:42:53: Transitioning from being a SEAL to becoming a civilian  00:45:45: Divorce  00:47:24: PTSD  00:48:32: Working out as an outlet  00:51:35: Mental toughness SHOWNOTES: Dream Recovery | code: SAM15 https://dreamrecovery.io/ Blokes + Joi Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://blokes.co/samcfitpod https://choosejoi.co/samcfitpod   Promix Supplements | code: SAM https://promixnutrition.com/?dt_id=1140742 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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/ Learn more about your ad choices. Visit megaphone.fm/adchoices