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

Welcome back to the EMPWR Podcast! Today, we are joined by Olympic gold medalist Shawn Johnson East and her husband, Andrew East. We're diving into a little bit of everything, from their incredible journeys in elite sports to building a family and navigating the complexities of life together. Shawn opens up about her transition from gymnastics, the identity crisis that followed her Olympic career, and how she found a new sense of self with Andrew's support. We chat about their unique experiences with Hope Sports, a nonprofit dedicated to building homes for families in need, and how it brought them together. Andrew also shares his own transition from a football career to becoming an entrepreneur, highlighting the challenges and triumphs along the way. We get into the cornerstones of intentional connection and communication, and maintaining a healthy relationship while balancing work and family life. If you've ever wondered how to navigate life after sports or how to keep a relationship thriving amidst the wild ride of parenting, this episode is packed with valuable insights and heartfelt moments.   __________________________________   This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod     CODE: SAMCFITPOD     50% off all labs on both sites         EMPWR by Sam App: https://www.empwrbysam.com/   Running Programs: https://www.samcfit.com/running-programs   1:1 Coaching: https://www.samcfit.com/coaching-details-1     Follow Samantha Christine!  Insta: @samcfit_    Follow Shawn Johnson East! Insta: @shawnjohnson Follow Andrew East! Insta: @andrewdeast   Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: info@thecastcollective.com Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective     About Shawn Johnson East: Shawn Johnson East is a retired American gymnast, renowned for her achievements in the sport. She gained international fame as a member of the U.S. Women's Gymnastics Team. At the 2008 Beijing Olympics, she won a gold medal in the balance beam and earned silver medals in the team, all-around, and floor exercise events. Johnson East was also the 2007 All-Around World Champion and a five-time gold medalist at the Pan American Games. Since retiring, she has become an entrepreneur, social media influencer, and advocate for healthy living. As a wife, mother, and motivational figure, she continues to inspire others to pursue their passions and reach their potential. About Andrew East: Andrew East is a retired American football player, known for his career in the NFL as a long snapper. He played for several teams, including the Kansas City Chiefs, Oakland Raiders, and many others. Beyond football, Andrew has become a successful entrepreneur, social media influencer, and advocate for fitness and family. As a husband to Olympic gold medalist Shawn Johnson East and a father, Andrew continues to inspire others with his positive outlook on life, his commitment to health and wellness, and his dedication to balancing family and personal growth. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to the EMPWR Podcast! Today, we're diving deep into women's health with Katy Whalen, co-founder and CEO of Joi + Bloke's Wellness. We cover everything from hormones and blood work to supplements and personalized wellness solutions, all with the goal of helping women feel strong, balanced, and in control of our health! Katy shares her personal health journey, and how her experiences led her to redefine proactive healthcare and create a brand that gives women access to the tools and knowledge they need to take charge of their well-being. We discuss common symptoms like fatigue, brain fog, and hormonal imbalances, and how getting the right blood work done can provide clarity and solutions. If you've ever felt "off" but didn’t know where to start, this episode is for you. Exciting update: Since recording this episode, I have gotten my period back! I can't wait to share the tools, support, and the incredible mission behind Katy's brand with you all in this episode!   __________________________________   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod     CODE: SAMCFITPOD     50% off all labs on both sites         EMPWR by Sam App: https://www.empwrbysam.com/   Running Programs: https://www.samcfit.com/running-programs   1:1 Coaching: https://www.samcfit.com/coaching-details-1     Follow Samantha Christine!  Insta: @samcfit_    Follow Katy Whalen! Insta: @katy_whalen     Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: info@thecastcollective.com Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective     About Katy Whalen: My long journey through infertility, miscarriages, IVF, and finally giving birth to my little boy left me feeling fatigued, hormonal, overweight, and struggling with brain fog. After all the help I received through my fertility struggles, I felt abruptly abandoned by the system. Who was going to help me feel like “me” again? I got help through Blokes, the men’s side of our business, which my husband had started after his own hormonal struggles. Diving deep into my biomarkers, balancing my hormones and using these cool little tools called peptides made me feel alive again. Now I actually had the energy to take care of these babies that I worked so hard to have. I wanted other women to feel this way too, and so, Joi was born. Joi is a place where women can find answers, manage their health holistically, and truly start to feel like themselves again (looking better too is just an added bonus!). Because, you know what? We deserve to feel our best from the inside out.   Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to The EMPWR Podcast! Today, I’m sharing the biggest takeaways from my fitness and nutrition journey — the ups, the downs, and everything in between. Over the last five to seven years, I’ve learned so much, and today I’m diving into some of the key lessons that have helped me along the way. I’ll talk about why prioritizing whole foods over processed options has been a game-changer, the power of meal prepping, and how to simplify tracking your macros. Plus, I’m debunking the idea that lifting heavy weights will make women bulky, and chat about why strength training is a must with my approach to fitness. Throughout the episode, I’ll be sharing practical tips for overcoming common struggles, staying consistent, and celebrating the small wins that keep us motivated. We'll also dive in to a Q&A segment with everything from protein intake to intermittent fasting and building confidence. If you’re just starting your fitness journey or you’re looking to level up, this episode is packed with actionable advice to help you stay on track and crush your health goals. Let’s get into it! __________________________________ This episode is brought to you by Blokes + Joi Wellness
Head to choosejoi.co and use code SAM for X% off your first order   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    About Samantha Christine: Hi, I’m Samantha Christine—a boy mom, Certified Nutrition Coach, Certified Personal Trainer, and Fitness Entrepreneur with over 10 years of experience in the health and wellness space. But here's the thing—I wasn’t always athletic. Growing up in the arts, I was more into singing and dancing than lifting weights or running races. The idea of hitting the gym or playing sports felt intimidating. It wasn’t until after college that I made the decision to prioritize my health, and once I joined a gym, I was hooked. The more I moved my body, the more I realized how empowering it was to challenge myself in new ways. In 2018, I ran my first half marathon, and that was the beginning of my love for endurance events. Since then, I’ve completed multiple half marathons, a full marathon, and several Hyrox races. Along the way, I created my own hybrid training programs and fell in love with coaching others to reach their fitness goals, discovering how movement can be both a physical and mental transformation.  As I continued to train and push my limits, I also realized the powerful role nutrition plays in how we feel and perform. This led me to dive deeper into the science of fueling our bodies, and in 2023, I became a Certified Nutrition Coach. Now, I help others not only train harder but also eat smarter, so they can perform at their best. This will be a place for us to connect, learn, and grow together, building a community of like-minded individuals on a mission to feel better, live healthier, and empower each other every step of the way.   Produced and Edited by "The Cast Collective" in Nashville, TN!  Visit us today at https://www.thecastcollective.com  Email: info@thecastcollective.com  Follow The Cast Collective on Instagram & Twitter!  Instagram: @TheCastCollective  Twitter: @TheCastCollective   Learn more about your ad choices. Visit megaphone.fm/adchoices

I’m back for a solo episode! This week we're getting deep and diving into a topic that many women can relate to, but often feel alone in discussing: the journey of losing and regaining a menstrual cycle. I'm opening up for the first time about my own experience of losing my period for 13 months and the emotional and physical challenges that came with it. I discuss the impact of stress, training, and nutrition on hormonal health, and how I learned to listen to my body’s signals. From my history with birth control to the stress of intense marathon training, I reflect on the lessons learned and the importance of prioritizing health over aesthetics. Whether you're experiencing similar struggles or just looking to understand more about women's health, this one's for the girls and a reminder that your cycle is a vital sign of your overall health. __________________________________ This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    About Samantha Christine: Hi, I’m Samantha Christine—a boy mom, Certified Nutrition Coach, Certified Personal Trainer, and Fitness Entrepreneur with over 10 years of experience in the health and wellness space. But here's the thing—I wasn’t always athletic. Growing up in the arts, I was more into singing and dancing than lifting weights or running races. The idea of hitting the gym or playing sports felt intimidating. It wasn’t until after college that I made the decision to prioritize my health, and once I joined a gym, I was hooked. The more I moved my body, the more I realized how empowering it was to challenge myself in new ways. In 2018, I ran my first half marathon, and that was the beginning of my love for endurance events. Since then, I’ve completed multiple half marathons, a full marathon, and several Hyrox races. Along the way, I created my own hybrid training programs and fell in love with coaching others to reach their fitness goals, discovering how movement can be both a physical and mental transformation.  As I continued to train and push my limits, I also realized the powerful role nutrition plays in how we feel and perform. This led me to dive deeper into the science of fueling our bodies, and in 2023, I became a Certified Nutrition Coach. Now, I help others not only train harder but also eat smarter, so they can perform at their best. This will be a place for us to connect, learn, and grow together, building a community of like-minded individuals on a mission to feel better, live healthier, and empower each other every step of the way.   Produced and Edited by "The Cast Collective" in Nashville, TN!  Visit us today at https://www.thecastcollective.com  Email: info@thecastcollective.com  Follow The Cast Collective on Instagram & Twitter!  Instagram: @TheCastCollective  Twitter: @TheCastCollective   LINKS YOU'LL LOVE: Meal Prep Essentials: https://www.shopltk.com/explore/Samcfit/posts/51fbfc78-b261-11ef-b821-0242ac110028 Blue Light Blockers - Dream Recovery: Code “SAM15” https://dreamrecovery.io/products/dream-blue-light-glasses Red Light - Lumebox: Code “SAMCFIT” https://thelumebox.com/pages/lb68/?_ef_transaction_id=&oid=3&affid=2501&discount=samcfit Walking Pad: https://www.shopltk.com/explore/Samcfit/posts/0bf6fc37-a076-11ef-8706-0242ac110014 Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to The EMPWR Podcast! This week, I’m sitting down with Amy Migdalia, a nutritional therapy practitioner and the founder of Restor3 Your Health, to dive into all things clean living—because what we put in and on our bodies matters more than we think. Amy shares her journey from the fitness industry to becoming a passionate advocate for clean eating and non-toxic living. We break down the hidden dangers in everyday products, from seed oils and refined sugars to ultra-processed foods and household toxins, and why being mindful of these choices can make a huge difference in your overall well-being. You’ll walk away with practical tips on how to swap out harmful products, make healthier nutrition choices, and find balance when it comes to diet, exercise, and hormone health. If you’re looking to create a healthier home, fuel your body better, and make informed choices for long-term wellness, this episode is for you. Let’s get into it! __________________________________ This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    Follow Amy Migdalia! Insta: @amymigdalia     Produced and Edited by "The Cast Collective" in Nashville, TN!  Visit us today at https://www.thecastcollective.com  Email: info@thecastcollective.com   Follow The Cast Collective!  Instagram: @TheCastCollective  Twitter: @TheCastCollective     About Amy Migdalia: I was and still am a Jesus-loving wife to my husband and mom to my children. Before that, I was a Texas-raised daughter of Cuban immigrants who loved to play sports, even playing in college, where I received a scholarship to play softball. When I was in college, that is when I thought I was not only healthy but also knew what “being healthy” really meant. I was sadly mistaken. By my sophomore year in college, I had gained a little weight and was dealing with newfound acne that began to plague my face.  I had never dealt with this before and just chalked it up to hitting puberty a little later than most girls. By the time I reached grad school, (yes, I am an attorney who chose the stay-at-home mom life) I had had enough. My solution was to go on medication and enlist myself in a fitness show to get “healthier.”  My short round of Accutane, coupled with my extremely rigorous, competition diet, rendered me temporary results that I loved.  However, once the show was done and normal life and eating returned, I gained the weight back and still dealt with the same issues I had been dealing with prior.   So, what did I do? Well, I ignored it. I got married, graduated from law and business school, moved out of state to be with my husband who plays in the NFL, and had children. It wasn’t until around 9 months postpartum after having my second child that I realized I wasn’t as healthy as I had always thought. It was in that moment that I knew there had to be a better way, a sustainable way. There had to be answers and root causes of what was going on. I began to research and read every kind of book on health and wellness. Surprisingly, my journey began with my environment where I went around the house determined to swap just about every toxic product in our home for cleaner, non-toxic ones.   Once I was in a good place with my environment, I started to learn about food and how healing and nourishing it could be. I began to notice real changes when I started to pay attention to the quality and sourcing of my foods and when I became intentional about putting real food in my body. I coupled that with proper supplementation and detox practices, and a year later I had lost all my baby weight, my face cleared up, my body felt great, and I had so much energy. To put it simply, I had my life back. It was filled with vitality. I wasn’t just surviving each day but looking forward to thriving each day (something I hope I can help you achieve as well!).     LINKS YOU'LL LOVE: Meal Prep Essentials: https://www.shopltk.com/explore/Samcfit/posts/51fbfc78-b261-11ef-b821-0242ac110028 Blue Light Blockers - Dream Recovery: Code “SAM15” https://dreamrecovery.io/products/dream-blue-light-glasses Red Light - Lumebox: Code “SAMCFIT” https://thelumebox.com/pages/lb68/?_ef_transaction_id=&oid=3&affid=2501&discount=samcfit Walking Pad: https://www.shopltk.com/explore/Samcfit/posts/0bf6fc37-a076-11ef-8706-0242ac110014 Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to The EMPWR Podcast! In this episode, I’m sharing 12 simple habits that have completely changed the game for my mental and physical well-being. These aren’t drastic life overhauls—just small, realistic changes that have helped me feel better and stay on track when it comes to health and wellness.  From meal prepping and better sleep to daily affirmations and meditation, I’ll break down what’s worked for me and why consistency always beats perfection. Plus, I’m challenging you to pick one or two habits to focus on this month—because small shifts can lead to big results!  I’ll be sharing personal stories, practical tips, and insights to help you feel more energized, focused, and empowered every day. Let’s do this together! __________________________________ This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    About Samantha Christine: Hi, I’m Samantha Christine—a boy mom, Certified Nutrition Coach, Certified Personal Trainer, and Fitness Entrepreneur with over 10 years of experience in the health and wellness space. But here's the thing—I wasn’t always athletic. Growing up in the arts, I was more into singing and dancing than lifting weights or running races. The idea of hitting the gym or playing sports felt intimidating. It wasn’t until after college that I made the decision to prioritize my health, and once I joined a gym, I was hooked. The more I moved my body, the more I realized how empowering it was to challenge myself in new ways. In 2018, I ran my first half marathon, and that was the beginning of my love for endurance events. Since then, I’ve completed multiple half marathons, a full marathon, and several Hyrox races. Along the way, I created my own hybrid training programs and fell in love with coaching others to reach their fitness goals, discovering how movement can be both a physical and mental transformation.  As I continued to train and push my limits, I also realized the powerful role nutrition plays in how we feel and perform. This led me to dive deeper into the science of fueling our bodies, and in 2023, I became a Certified Nutrition Coach. Now, I help others not only train harder but also eat smarter, so they can perform at their best. This will be a place for us to connect, learn, and grow together, building a community of like-minded individuals on a mission to feel better, live healthier, and empower each other every step of the way.   Produced and Edited by "The Cast Collective" in Nashville, TN!  Visit us today at https://www.thecastcollective.com  Email: info@thecastcollective.com  Follow The Cast Collective on Instagram & Twitter!  Instagram: @TheCastCollective  Twitter: @TheCastCollective   LINKS YOU'LL LOVE: Meal Prep Essentials: https://www.shopltk.com/explore/Samcfit/posts/51fbfc78-b261-11ef-b821-0242ac110028 Blue Light Blockers - Dream Recovery: Code “SAM15” https://dreamrecovery.io/products/dream-blue-light-glasses Red Light - Lumebox: Code “SAMCFIT” https://thelumebox.com/pages/lb68/?_ef_transaction_id=&oid=3&affid=2501&discount=samcfit Walking Pad: https://www.shopltk.com/explore/Samcfit/posts/0bf6fc37-a076-11ef-8706-0242ac110014 Learn more about your ad choices. Visit megaphone.fm/adchoices

This week on The EMPWR Podcast, I’m joined by the man behind the scenes and my biggest supporter, Ian Schinelli for a long overdue Q&A episode! You guys sent in your questions over on Instagram, and Ian is putting me in the hot seat; covering everything from how we met and our first impressions of each other, to the ways we prioritize fitness, nutrition, and personal time while balancing busy lives. We also get into some deeper topics, like what motherhood has taught me, the mindset shifts I had to make as a beginner in my fitness journey, and what a typical day in my life looks like. Plus, Ian shares some of his own insights from his time in the military, his experience as a Navy SEAL, and how he approaches health and discipline in everyday life. If you’ve ever wondered how we navigate life as a couple, stay on track with our goals, or find balance in the chaos, this episode is for you. Tune in for some fun, unfiltered conversation, and a peek behind the scenes of it all! ____________________________________ This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine! Insta: @samcfit_ Follow   Ian Schinelli Insta: @ianschinelli   About Ian Schinelli: Ian Schinelli is a former Navy SEAL, athlete, father, and mentor committed to discipline, service, and personal growth. Raised in a military family, Ian moved frequently before settling in Chicago, where he developed a passion for soccer. His dedication earned him an athletic scholarship to a university in Nashville, TN. After college, he enlisted in the Navy, seeking the challenge and purpose of serving at the highest level. He went on to complete BUD/S training and deployed three times with the SEAL Teams. After transitioning to civilian life, Ian remained deeply connected to the SEAL community, supporting organizations like the Navy SEAL Foundation and participating in the annual New York City SEAL Swim to honor fallen SEALs and raise awareness. As a former BUD/S instructor, he now mentors aspiring special operations candidates, instilling resilience and leadership in the next generation. An athlete at heart, Ian thrives on pushing his limits, competing in Hyrox races, CrossFit competitions, Ragnar and Spartan races, IRONMAN 140.6 and most recently the NYC marathon. Beyond fitness and service, his greatest role is being a father to his daughter, leading by example through integrity, perseverance, and grit.   Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: erin@thecastcollective.com Follow The Cast Collective on Instagram & Tiktok! Instagram: @TheCastCollective Tiktok: @castcollective Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the first episode of The EMPWR Podcast! I’m your host, Samantha Christine, and I’m so excited to finally share this with you!   In this highly anticipated debut episode, I’m opening up about my journey—how I got started, the challenges I’ve overcome, and what you can expect from The EMPWR Podcast. This project has been in the works for a long time, and I’m thrilled to create a space for deeper conversations beyond social media. I’ll be sharing my struggles with ADHD, my college experiences, and the pivotal moments that led me to prioritize fitness, nutrition, and overall wellness. I’ll also explain why EMPWR holds such a special meaning for me and how this podcast will be different from my fitness app and Instagram content. You can look forward to insightful discussions, personal stories, and inspiring guests from the health and wellness space. This is just the beginning of an incredible journey of growth, learning, and empowerment!   Don’t forget to like, subscribe, and share your thoughts in the comments!   This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    About Samantha Christine: Hi, I’m Samantha Christine—a boy mom, Certified Nutrition Coach, Certified Personal Trainer, and Fitness Entrepreneur with over 10 years of experience in the health and wellness space. But here's the thing—I wasn’t always athletic. Growing up in the arts, I was more into singing and dancing than lifting weights or running races. The idea of hitting the gym or playing sports felt intimidating. It wasn’t until after college that I made the decision to prioritize my health, and once I joined a gym, I was hooked. The more I moved my body, the more I realized how empowering it was to challenge myself in new ways.   In 2018, I ran my first half marathon, and that was the beginning of my love for endurance events. Since then, I’ve completed multiple half marathons, a full marathon, and several Hyrox races. Along the way, I created my own hybrid training programs and fell in love with coaching others to reach their fitness goals, discovering how movement can be both a physical and mental transformation.   As I continued to train and push my limits, I also realized the powerful role nutrition plays in how we feel and perform. This led me to dive deeper into the science of fueling our bodies, and in 2023, I became a Certified Nutrition Coach. Now, I help others not only train harder but also eat smarter, so they can perform at their best. This will be a place for us to connect, learn, and grow together, building a community of like-minded individuals on a mission to feel better, live healthier, and empower each other every step of the way.   Produced and Edited by "The Cast Collective" in Nashville, TN!  Visit us today at https://www.thecastcollective.com  Email: info@thecastcollective.com  Follow The Cast Collective on Instagram & Twitter!  Instagram: @TheCastCollective  Twitter: @TheCastCollective Learn more about your ad choices. Visit megaphone.fm/adchoices

On this enlightening episode of The EMPWR Podcast, we dive deep into the world of sleep with Todd Anderson, co-founder of Dream Recovery and the "King of Sleep." Todd shares his incredible journey from being an insecure kid to becoming a leading expert in sleep and wellness, developing products that have changed lives. We explore his personal story and how he got into the sleep industry, the crucial role sleep plays as the foundation of wellness, and the key fundamentals of consistency, environment, and mindset. Todd breaks down the science behind REM and deep sleep cycles, explains how hormones—especially in women—affect sleep, and shares practical tips for optimizing your sleep environment. He also discusses the benefits of mouth taping and nasal breathing, along with plenty of other valuable insights. Whether you're struggling with sleep or simply looking to improve your nightly routine, this episode is filled with expert advice to help you enhance your sleep health and overall well-being. Tune in, and don’t forget to like, subscribe, and share your thoughts in the comments!   This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   EMPWR by Sam App: URL: https://www.empwrbysam.com/   Running Programs: URL: https://samcfit.com/running-programs   1:1 Coaching: URL: https://samcfit.com/coaching-details-1   Follow Samantha Christine!  Insta: @samcfit_    Follow Todd Anderson  Insta: @toddanderson42_   About Todd Anderson: Todd Anderson is a visionary entrepreneur and human performance coach dedicated to unlocking peak performance through the power of sleep. As the founder of Dream Recovery, Todd has transformed the way individuals approach sleep, turning it into a powerful tool for better health and performance.   His brand, known for innovative products like Dream Tape+, is grounded in science and designed to promote optimal sleep hygiene, faster recovery, and improved overall wellness.   In addition to leading Dream Recovery, Todd is a sought-after speaker who offers dynamic talks for companies and sports teams. His sessions focus on enhancing performance through sleep optimization and recovery techniques. Combining actionable insights with hands-on experiences, such as cold plunges, Todd empowers participants to boost productivity, sharpen focus, and elevate their overall well-being—whether in the workplace or on the field.   Join Todd Anderson and Dream Recovery in the movement to reclaim your sleep and elevate your life.   Produced and Edited by "The Cast Collective" in Nashville, TN!  Visit us today at https://www.thecastcollective.com  Email: info@thecastcollective.com  Follow The Cast Collective on Instagram & Twitter!  Instagram: @TheCastCollective  Twitter: @TheCastCollective Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to THE EMPWR PODCAST— the show where wellness meets real life + confidence becomes your way of being. Hosted by Fitness Entrepreneur, Certified Personal Trainer + Nutritionist, Samantha Christine, each episode is packed with workout tips, nutrition hacks, expert advice + personal stories designed to empower you on your journey to a healthier, happier you.  No matter where you’re starting, or how far you’ve come, this is your space for transformation, self love, connection + growth. Whether you’re getting in a sweat, navigating traffic, or unwinding on the couch, tune in + let’s move together— physically, mentally + intentionally— toward your strongest self. Because here, we believe every season of wellness, whether you’re pushing new limits or finding your rhythm, deserves to be empowered. 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

We’re back with Todd Anderson, founder of Dream Recovery, for a deep dive into all things SLEEP. If you’ve ever laid awake at night staring at the ceiling, struggled with staying asleep, or felt like your energy is constantly drained no matter what, this one’s for you. We opened up the floor to your most pressing questions and cover everything from insomnia, hormones and nighttime routines to sleep myths, travel hacks, and how to navigate rest in seasons of life like motherhood or shift work. Here’s a glimpse of what we tackle in this episode: What to do if you wake up wide awake at 2:30am, how to reset bad habits like staying up too late (even if you’re an early riser), melatonin vs magnesium, foods that can help (or hurt) your sleep, how anxiety and your cycle affect your rest, tips for navigating pregnancy sleep and sleep in your 30s + 40s and beyond, thoughts on naps, sleep trackers, light exposure, and the verdict on sleeping naked. Whether you're a new mom, a night owl, a biohacker, or just someone who wants to feel rested again… hit play, take a deep breath, and get ready to build your best night of sleep yet. 00:00:00: Intro 00:01:04: Recommendations for insomnia 00:04:30: Issues falling back asleep at night 00:07:19: 4-7-8 breath work 00:09:27: Reducing blue light 00:12:55: Circadian rhythm versus sleep drive cycle 00:15:12: The role of caffeine 00:19:00: How to create a sleep schedule for people with inconsistent schedules 00:23:05: How to avoid jet lag 00:26:40: Sleep advice for new moms 00:28:48: Mattress topper recommendations 00:29:15: Keeping it cool while sleeping 00:33:31: Sleeping nude 00:35:58: Bedsheet recommendations 00:38:28: Castor oil 00:42:05: Period cycle and sleep quality 00:45:15: Bedroom set up for ideal sleep quality 00:49:26: Nasal strips 00:52:10: Benefits of wearing both nasal strips and mouth tape 00:56:24: Does mouth tape actually work? 01:00:10: If you're stranded on an island, what item for optimal sleep would you bring? 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 ToddInsta: @toddanderson42_YouTube: https://www.instagram.com/toddanderson42_/ Learn more about your ad choices. Visit megaphone.fm/adchoices

After seeing so many DMs after sharing our first episode on the science of macros, I knew we needed a dedicated Q&A follow-up. Today, I’m answering your most-asked questions about tracking macros, hitting protein goals, navigating busy weeks, and finding that balance between structure and flexibility. We’re covering: How to know if you’re eating the right amount of protein, what it means if you’re always hungry, if it’s okay to go over your fats or carbs, tips for beginners who have never tracked before, how to build muscle and lose fat (and if it’s even possible at the same time), reverse dieting, intuitive eating, restaurant tracking hacks and more! Plus, I’m giving you a little life catch-up… a 24-hour trip to NYC with Ian for the Navy SEAL Foundation, upcoming travels (hello HYROX Berlin + Swiss Alps!), and how I’ll be prepping for the NYC marathon training. This one is for anyone who’s curious about macros, feeling stuck, or just wants to feel more confident and empowered in how they fuel their body. Let’s get into it! ____________________ 00:00:12: Updates 00:07:20: How do I know if I'm eating the right amount of protein for my goals? 00:09:08: Are my macros off if I'm always hungry? 00:12:30: Is it made going over my fats and carbs as long as I hit my protein? 00:15:16: Recommendations for someone new to tracking macros? 00:18:28: Tracking macros seems obsessive 00:21:53: What is reverse dieting? 00:25:42: Can you build muscle and lose fat at the same time? 00:27:28: Other protein besides chicken? 00:30:37: Carbs don't make you gain weight 00:32:43: How do you track when eating out? 00:34:42: How do I know if I should be in a deficit or a surplus? 00:37:04: Are calories or macros more important? 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I’m joined once again by the man behind it all, Ian, to dive deeper into all things relationships! Because let’s be honest, living a healthy lifestyle isn’t just about workouts and nutrition… it’s also about cultivating healthy, supportive relationships. From communication to co-parenting, we’re opening up and answering your questions about what makes a partnership work, grow, and stay grounded. From our favorite memories together to how we handle tough conversations, we’re opening up about what it’s really like behind the scenes. We cover listener-submitted questions like: What advice do we have for introducing kids to a new partner? How do we handle disagreements? Who’s the better cook? Who said “I love you” first? Plus, we share the biggest challenge we’ve faced in our relationship so far, what we’ve learned from one another, and how we stay grounded and empowered through it all. Whether you’re in a relationship, navigating co-parenting, or just love hearing the real stuff, this one’s for you! ____________________ 00:00:00: Intro clip 00:00:22: Intro 00:02:20: How do you prioritize fitness in your relationship? 00:05:39: How do you prioritize nutrition in your relationship? 00:08:53: Something you’re doing now that you haven’t done in prior relationships? 00:10:52: What is your favorite memory together so far? 00:13:36: Any advice for introducing your kids to your significant other (and their kids)? 00:15:47: Favorite healthy meal/snack to make together? 00:18:05: How to handle disagreements/tough conversations? 00:23:17: What’s the funniest thing that has happened to you as a couple? 00:24:46: Do you push/motivate each other to stay on track with fitness and nutrition? 00:27:06: Who said “I love you” first and how? 00:28:13: When did you know you were in love? 00:29:31: Favorite things that help relax after a long day 00:30:29: Checking in with each other 00:33:07: How to manage eating out and traveling while staying healthy? 00:36:42: How to know when to leave an unhappy relationship? 00:40:09: What is one thing that annoys Ian about Sam and vice versa? 00:42:34: Favorite type of date night/weekend activity? 00:45:34: What does empowerment mean to you in this relationship? 00:49:08: A game of Who’s More Likely…? 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/   Running Programs: https://www.samcfit.com/running-programs   Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Learn more about your ad choices. Visit megaphone.fm/adchoices

In this solo Q&A episode, I’m answering your most-asked questions- from fitness and nutrition to motherhood, mindset, and all the real-life stuff in between. Whether you’re trying to make body composition changes from home workouts, navigating nutrition changes, or just looking for practical ways to stay consistent when life gets hectic, this one covers a lot! I share my personal take on creatine (and when to take it), alcohol, how I plan my days, my hair care routine post-gym, the low down on castor oil wraps, NAD benefits and a cycle/period update. I also open up about how I’ve navigated changes in friendships, handled the tougher sides of divorce, and what helped me most as a postpartum mom. If you’re in a season of rebuilding, rebalancing, or just looking for guidance that meets you where you’re at, this episode is for you! ____________________ Topics Discussed 00:00:00: Intro 00:00:54: Life updates 00:04:56: How to change body composition at home 00:08:36: Cycle/period update 00:09:36: Where to plan the day? Paper/planner/phone? 00:11:23: Botox/fillers 00:12:33: Tips for freshly postpartum moms 00:14:30: How to avoid making legs bulky 00:15:43: Favorite foundation and mascara 00:16:36: Weekly workouts 00:19:26: How to cope with avoiding putting babies to sleep at night post divorce? 00:22:08: Biggest tips to see abs 00:24:25: Gas station meal 00:26:15: How to move on from friends? 00:29:14:: Do you finish the meals you post? 00:30:31: Hair routine after working out 00:31:47: Do you drink alcohol? 00:33:05: Creatine truths/myths 00:35:30: Castor oil wraps  00:37:13: NAD (nasal spray) benefits 00:38:16: Best time of day to eat carbs? 00:39:44: Tips for an exercise enthusiast when life gets in the way? 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/   Running Programs: https://www.samcfit.com/running-programs   Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Links mentioned:My GIANT calendar - https://amzn.to/42wBDkc My Castor Oil & Wrap - https://www.shopltk.com/explore/Samcfit/posts/adc6f4ae-0b85-11f0-a9e3-0242ac110009 My hair care favorites - https://www.shopltk.com/explore/Samcfit/posts/75f11de5-c85c-11ef-92c5-0242ac110017 Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of The EMPWR Podcast, we sit down with a true jack of all trades, Devon Lévesque; Founder of Promix, Sweet Honey Farm, and a force in the health and wellness space. A former college athlete turned world-record holder (yes, he bear crawled a full marathon and climbed Mount Everest), Devon is the definition of pushing limits and living with purpose. But what sets Devon apart isn’t just what he’s accomplished, it’s how he lives. We dive into his philosophy of value-based living, and how his five non-negotiables guide everything he does. In a culture that separates work and personal life, Devon reminds us it’s all connected. As the founder of Promix, he’s reshaped the supplement industry by relentlessly sourcing the cleanest, most effective ingredients from around the world- prioritizing recovery and longevity just as much as performance. Through Sweet Honey Farm (which has a 10,000+ person waitlist), he’s building more than a farm- he’s building a movement rooted in sustainability, wellness, and community. Whether you’re an athlete, an entrepreneur, or someone chasing personal growth, this conversation will light a fire under you. Devon’s story is a masterclass in grit, clarity, and carving out a legacy that truly matters. ____________________ 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/   Running Programs: https://www.samcfit.com/running-programs   Follow Sam Insta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Follow Devon Insta: https://www.instagram.com/devonlevesque/ Sweet Honey Farm: https://www.instagram.com/sweet.honeyfarm/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to the EMPWR Podcast! Today, I’m joined by the incredible Dr. Mae Hughes; Pelvic Floor Physical Therapist, mom of two, and an absolute wealth of knowledge when it comes to all things pelvic health. Whether you're a parent, hoping to be one someday, or just want to better understand your body, this one's for everyone. We chat about what the pelvic floor actually is, how it connects to your core, and why it matters way more than most of us realize, even outside of pregnancy or postpartum (spoiler alert: it’s so much more than just doing kegels!) Dr. Mae shares her personal story, how she got into this work, and the mission behind her app and growing online community. She breaks down signs of both a weak or overly tight pelvic floor, how to train smarter (not harder), and the impact things like strength training can have on your core and recovery. This one is packed with practical takeaways, myth-busting moments, and a whole lot of empowerment around a topic that deserves way more air time. __________________________________   THANKS TO OUR SPONSORS This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod      CODE: SAMCFITPOD     50% off all labs on both sites   1 Time Macro Count + Macro Guide: https://samcfit.com/macro-count  Macro Must-Haves: https://www.shopltk.com/explore/Samcfit/posts/14292987-0f1c-11f0-accc-0242ac110007  Hume Health Scale | code SAMCFIT: https://humehealth.com/pages/hume-body-pod?utm_source=fbig&utm_medium=influencer&utm_campaign=SAMCFIT    Protein Powder | code SAM: https://promixnutrition.com/?dt_id=1140742    EMPWR by Sam App: https://www.empwrbysam.com/  Running Programs: https://www.samcfit.com/running-programs  1:1 Coaching: https://www.samcfit.com/coaching-details-1      FOLLOW US   Follow Samantha Christine! Insta: @samcfit_     Follow Dr. Mae Hughes! Insta: @dr.maehughes https://drmaehughes.com/     Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: info@thecastcollective.com Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective    About Dr. Mae Hughes: I’ve been passionate about physical therapy for as long as I can remember, but helping moms feel capable and strong in their own bodies is truly the job of my dreams. After completing my undergraduate and doctorate degrees at Vanderbilt and Belmont, I began to work with female athletes in my sports residency program. There, I started to understand that pelvic floor issues are common — but so are the misconceptions about them. Now, with my doctorate in physical therapy, I’m committed to educating as many women as I can about how strong they truly are.  Our bodies were designed to grow and birth babies. But bringing a new life into the world doesn’t have to mean the end of our own body as we know it. Pelvic floor issues during pregnancy and postpartum are absolutely treatable – even preventable. With the right care, you can regain the strength and control you need to enjoy all of your favorite workouts (yes, even running and jumping). Pelvic floor physical therapy is not included in most standard care here in the US, but I’m doing everything I can to change that, because I want women everywhere to see their strength and find their confidence again. Better yet, I hope they never lose it in the first place. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome back to the EMPWR Podcast! I know how frustrating it can be: feeling burnt out from calorie counting, falling for fad diets, and still not seeing the results you want, even when you’re eating “healthy!” If the idea of tracking macros has seemed overwhelming, today’s episode is here to clear up the confusion and break things down into simple, manageable steps. Today, I'm putting on my coaching hat and diving into what macros actually are and how they affect your body composition, energy, and overall health. Whether you’re aiming for fat loss, building lean muscle, or just maintaining a balanced diet, understanding how to fuel your body the right way is key to seeing results. We’ll also talk about some common struggles faced, why progress can be slow even when you’re tracking, and how to make changes to your nutrition that actually stick. No more crash diets, no more crazy restrictions- just a smarter, more effective way to approach food that helps you reach your goals and feel great doing it. If you're ready to take control of your nutrition and make it work for you instead of against you, this episode is for you! __________________________________   THANKS TO OUR SPONSORS This episode is brought to you by “Dream Recovery” URL: https://dreamrecovery.io/   This episode is brought to you by Blokes + Joi Wellness https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod      CODE: SAMCFITPOD     50% off all labs on both sites     1 Time Macro Count + Macro Guide: https://samcfit.com/macro-count   Macro Must-Haves: https://www.shopltk.com/explore/Samcfit/posts/14292987-0f1c-11f0-accc-0242ac110007   Hume Health Scale | code SAMCFIT: https://humehealth.com/pages/hume-body-pod?utm_source=fbig&utm_medium=influencer&utm_campaign=SAMCFIT   Protein Powder | code SAM: https://promixnutrition.com/?dt_id=1140742   EMPWR by Sam App: https://www.empwrbysam.com/   Running Programs: https://www.samcfit.com/running-programs   1:1 Coaching: https://www.samcfit.com/coaching-details-1     FOLLOW US   Follow Samantha Christine! Insta: @samcfit_       Produced and Edited by "The Cast Collective" in Nashville, TN! Visit us today at https://www.thecastcollective.com Email: info@thecastcollective.com Follow The Cast Collective! Instagram: @TheCastCollective Twitter: @TheCastCollective  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

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

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

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

I can’t believe I get to finally say this out loud… we’re engaged!! In today’s episode, I’m joined by my fiancé (!!!) Ian, and together we’re reliving every detail of the proposal — from how he secretly planned it to the moment I realized what was happening (spoiler: I was completely shocked). We’re opening up about everything — how it really went down at the coffee shop where we had our very first date, why having the kids there made it so special, and what this next chapter means to us after both having walked through divorce, growth, and healing.This episode is raw, joyful, and full of laughter (and maybe a few tears). It’s one of the most meaningful conversations I’ve ever shared on the podcast, and I’m so excited to let you in on our story. If you’ve been following our journey — from healing to happiness — thank you for being part of it. Your messages and support mean the world. Listen in to hear how Ian asked, how I said yes, and what’s next for us.  _____ Sam’s LINKS: https://www.shopltk.com/explore/Samcfit EMPWR by Sam App | *free 7-day trial* https://www.empwrbysam.com/ My Macro Guide: https://samcfit.com/macro-guide-only Running Programs: https://www.samcfit.com/running-programs   Follow Sam: Insta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine _____ Dream Recovery | code: SAM15 https://dreamrecovery.io/ Manukora Head to https://manukora.com/SAMCFIT to save up to 31% plus $25 worth of free gifts with the Starter Kit. Growth Therapy Visit https://GrowTherapy.com/SAMCFIT today to get started. EightSleep Head to https://eightsleep.com/empwr and use the code EMPWR to get $350 off your very own Pod 5 Ultra. CLEARSTEM Go to https://CLEARSTEM.com/SAMCFIT and use code SAMCFIT at checkout for 15% off.  Kion Visit https://getkion.com/samantha  for 20% off. _____ Topics discussed: 00:00 – Intro 00:15 – We are engaged! 01:21 – How Ian Planned the Proposal 03:06 – Why the Coffee Shop Was Meaningful 04:32 – The Morning of the Proposal 07:12 – The Proposal Moment 09:15 – Ian’s speech to Sam & Sam’s Reflections 10:17 – Full-Circle Feelings & Family 14:18 – After the Proposal: Celebration & Sushi 15:36 – Favorite Parts of the Engagement 17:46 – The Ring 18:29 – Other Moments Sam Thought It Might Happen 20:35 – Ian Asking Sam’s Dad for Permission 23:13 – Reflections on Healing & Partnership 26:40 – How This Engagement Feels Different 29:21 – What’s Changed with Age & Maturity 33:05 – Lessons from Past Relationships 38:28 – Next Steps: Wedding or Elopement? 40:23 – Wedding Vision & Dress Talk 40:45 – Destination Ideas: Greece, Switzerland, Florida 41:17 – Staying Present & Planning Ahead 41:36 – Tentative Wedding Timeline 42:45 – Wrap-Up & Closing Thoughts Learn more about your ad choices. Visit megaphone.fm/adchoices