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.
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Données mises à jour le 10/09/2026
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Dr. Mike Israetel: How Women Actually Get Toned (It's Not Cardio)
mercredi 9 septembre 2026 • Durée 01:52:37
I've been afraid of the same things most women are. That lifting would make me bulky, that I needed to be in the gym five or six days a week, that the cardio was the part actually doing the work. I've since built my whole approach around the opposite, but I wanted to hear it from someone who could show me the science rather than the anecdote.
Dr. Mike Israetel is an exercise scientist, co-founder of Renaissance Periodization, and one of the most cited voices in modern hypertrophy training. In this episode he tells me women need two days a week in the gym for a full body recomposition, explains why cardio is the wrong tool for fat loss, breaks down exactly what happens to the female physique when you lift and eat enough protein, and answers the question I get in my DMs more than any other: why do I feel puffy in the first three weeks of lifting? We also get into GLP-1s, creatine, seed oils, macro tracking, and why chasing strength is what actually gets you toned.
Timestamps:
00:00 - Women, Muscle & Fat Loss: What Actually Works
01:15 - Welcome to the EMPWR Podcast with Dr. Mike Israetel
01:45 - Will Lifting Weights Make Women Bulky?
03:20 - What Weight Training + Protein Really Does to the Female Body
07:40 - Can Women Build Muscle in a Calorie Deficit?
09:40 - How to Find Your Calorie Intake Without Guessing
10:50 - Why You Feel Puffy the First 2-3 Weeks of Lifting
13:20 - Scale Anxiety: Should Women Weigh Themselves Daily?
14:50 - Menstrual Cycle Weight Fluctuations Explained
15:55 - Kinsyn Women's Health Platform
18:00 - Jones Road Beauty
19:40 - Building Muscle vs Losing Body Fat: Is There a Lag?
21:45 - Consistency, Lifting Technique & Progressive Overload
25:45 - Negative Self-Talk and Trusting the Fitness Process
29:15 - How Long Should You Stay on a Workout Program?
30:30 - Train for Strength and the Aesthetics Will Follow
33:20 - Progressive Overload for Women: What It Actually Looks Like
36:20 - Remi Night Guards for Teeth Grinding
38:20 - Clearstem Acne & Anti-Aging Skincare
40:20 - Why Repeating the Same Exercises Every Week Builds More Muscle
44:55 - Master Your Lifting Technique Instead of Switching Exercises
46:15 - Why Being Distracted in the Gym Kills Your Results
47:10 - How Many Days a Week Should Women Lift Weights?
48:35 - Training 2 vs 3 vs 4 Days a Week for Muscle Growth
50:20 - You Only Need 4-6 Exercises Per Workout
51:30 - Choosing Compound Exercises and Using Supersets
54:00 - The 30-Minute Full Body Workout Structure
55:40 - Cozy Earth Bamboo Bedding
57:20 - iRestore Red Light Therapy Face Mask
59:00 - Should Women Train Differently in Their 20s, 30s, 40s, 50s?
59:50 - HIIT, Cortisol and the Women's Hormone Myth
1:01:30 - Why High Intensity Training Matters More As You Age
1:02:45 - Why You Feel Wrecked After a Workout
1:03:50 - Strength Training for Beginners Over 60
1:05:10 - Dr. Mike's Cardio: Brazilian Jiu Jitsu
1:06:20 - Should You Add Cardio for Fat Loss?
1:08:50 - Cardio Burns Fewer Calories Than You Think
1:09:30 - Half Ironman Training and Losing Muscle Mass
1:11:40 - What Cardio Is Actually For (Not Weight Loss)
1:12:30 - Body Recomposition: How Big Should Your Calorie Deficit Be?
1:13:45 - Why Fast Weight Loss Always Fails
1:16:00 - How Slow, Sustainable Fat Loss Compounds
1:19:20 - The Mental Reframe You Need Before Losing Weight
1:20:15 - Does Dr. Mike Israetel Track His Macros?
1:21:40 - Dream Recovery Mouth Tape
1:23:00 - Kane Footwear Recovery Shoes
1:24:20 - Should Women Track Macros for Body Recomp?
1:26:00 - Snacking and Sneaky Calories
1:26:40 - Dr. Mike's Full Day of Eating
1:29:55 - Are Seed Oils and Artificial Sweeteners Bad for You?
1:32:20 - Deep Frying, Oxidation and Reused Oils
1:32:50 - Is There a Hidden Poison in Our Food Supply?
1:33:45 - The Twinkie Diet Experiment Explained
1:35:00 - The Real Reason Junk Food Makes You Gain Weight
1:37:20 - Dessert, Diet Soda and Low Calorie Ice Cream
1:38:45 - Why Cravings Disappear When You Eat Well
1:40:15 - GLP-1s Explained: Semaglutide, Tirzepatide, Retatrutide
1:43:20 - How to Keep Muscle While on a GLP-1
1:44:55 - Rapid Fire: Women's Fitness Myths Debunked
1:48:50 - Creatine for Women: Dosage, Puffiness and Acne
1:50:30 - Where to Find Dr. Mike Israetel
1:51:40 - Outro
Follow Dr. Mike Israetel:
Instagram: https://www.instagram.com/drmikeisraetel/
YouTube: https://www.youtube.com/@RenaissancePeriodization
Website: https://rpstrength.com
Thank you to our sponsors:
Kinsyn
Personalized women's health platform bringing your labs, records, wearables, and supplements into one place. https://kinsyn.com | Code: SAMC for 20% off your first subscription
Jones Road Beauty
Clean, high-performance makeup for effortless everyday routines. https://jonesroadbeauty.com | Code: EMPWR for a free full-size mascara on your first purchase
Clearstem
Clinically tested skincare that targets acne and aging without pore-clogging ingredients. clearstem.com/samcfit | Code: SAMCFIT for a FREE Mini Hydro Glow Plumping Moisturizer on orders $75+
Remi Night Guards
Custom-fit night guards to protect your teeth, ease jaw tension, and sleep better. https://shopremi.com | Code: SAMCFIT for up to 50% off
Dream Recovery
Mouth tape, blue light glasses, and sleep essentials for deeper, more restorative rest. https://dreamrecovery.io | Code: SAM15 for 15% off
Kane Footwear
Lightweight recovery shoes for all-day comfort after workouts or long days on your feet. https://kanefootwear.com/empwr for free shipping
iRestore Face Mask
Cordless red light therapy mask with 360 medical-grade LEDs and three wavelengths to support collagen, fine lines, and breakouts in just 10 minutes a few times a week. https://irestorelaser.com | Code: SAMCFIT for a discount at checkout
Cozy Earth
Luxury bamboo bedding, towels, and everyday essentials that stay cool, soft, and comfortable all night. https://cozyearth.com | Code: SAMCFIT for 20% off, plus a 10-year warranty and 100-night risk-free trial on bedding
Sam's LINKS:
ELEVATE App | free 7 day trial: https://www.elevatebysam.com/
Macro Guide: https://samanthachristine.co/nutrition-guides
Running Programs: https://samanthachristine.co/running-guides
Follow Sam:
Insta: @samcfit_
YouTube: @samantha_christine
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I Stopped Trying to Look Perfect: My Pre-Wedding Routine That Changed Everything (Workouts, Skincare, Mindset & Nervous System)
mercredi 2 septembre 2026 • Durée 57:49
Two weeks out from my wedding and I'm sharing everything I've changed about my routine that's made me feel and look better than when I was training for an Ironman. This isn't another "do more" episode. I talk about why I cut my workouts down to 30-40 minutes and 4 days a week, how romanticizing my mornings transformed my mindset, why I'm reconsidering caffeine completely, the hypnobreathwork practice that's grounding me, how I'm using light, sound, and smell to calm my nervous system at home, the skincare products that are actually giving me a glow, why my body lost inflammation the moment I stopped overtraining, and why I think the pressure to be a "perfect bride" is the biggest trap on social media. This applies to any woman, not just brides.
Timestamps:
0:00 - Intro trailer
1:07 - Welcome: two weeks out from the wedding
2:00 - Why doing less has done more for me
2:30 - What I'm covering today: workouts, skincare, mindset, and how I'm showing up daily
2:45 - Romanticizing my daily habits and making them feel fun
3:00 - Mornings: why the first 30 minutes matter
3:16 - Why I stopped looking at my phone and social media first thing
4:00 - Why I barely scroll Instagram anymore
4:30 - What my mornings actually look like now: eye patches, silence, grounding
5:30 - Nervous system: what I've been doing differently
5:41 - Limiting caffeine and what happened when I cut it out
7:07 - Breathwork: the hypnobreathwork app that changed things (Mastry by Francesca)
9:00 - Creating a calm home atmosphere
9:55 - Light, sound, and smell: the three things I'm focusing on
10:48 - Ambient lighting: color-changing bulbs, lamps, no overhead lights
12:14 - Salt lamps and why I love them
15:55 - Sound: piano jazz playlists and background music throughout the day
17:00 - Smell: non-toxic candles (Flamingo Estate, Primally Pure)
18:00 - Essential oils, lavender, and diffusers at night
19:00 - Body butter: the Neom products making my skin glow
20:00 - Morning and nighttime moisturizing routine
20:30 - Fitness: why this one surprised me
21:00 - What happened when I stopped Ironman training (the inflammation I lost)
21:30 - Why 6-7 days of high intensity creates inflammation in most women
22:00 - What I'm doing instead: bridal body workout, 4 days, 30-40 minutes
24:00 - You don't need 90 minutes in the gym to see results
25:00 - After the wedding: building muscle and eating more
30:00 - Walking for steps instead of extra cardio
31:00 - Skincare: why I'm so happy with my skin right now
31:30 - EZ Gel under eyes and Sculptra
32:00 - My top 5 must-have skincare products
33:00 - Clearstem Bright Me Up Toner
33:30 - InnBeauty Eye Cream
34:00 - Golden Hour Retinol Drops from Complexion
34:45 - Rhode Glazing Milk
35:30 - Red light therapy face mask: how I use it and why
36:56 - My nighttime wind-down routine: shower, skincare, PJs, essential oils, music
39:00 - Mouth tape, eye mask, brown noise, and the Hatch
39:30 - Sleep: why I'm aiming for 9 PM bedtime and 7.5-8 hours
40:30 - Nutrition: I'm not in a crazy deficit
41:00 - Sticking to whole foods and three meals a day
46:30 - A day in the life of what I eat: breakfast, lunch, and dinner
50:00 - Mindset: the most important part of my bridal routine
50:45 - Creating boundaries and saying no to more
51:30 - Saying no to brand deals and social events
53:00 - The pressure to be a perfect bride and social media comparison
55:00 - These habits aren't just for brides, they're for any woman
56:30 - What's coming: wedding content, honeymoon, and more
Thank you to our sponsors:
Ka'Chava: Plant-based nutrition shake with 25g protein, greens, and adaptogens. Get 15% off your first order with code SAMCFIT. https://www.kachava.com/
Thrive Market: Clean, healthy groceries delivered to your door. Get $20 off your first 3 orders at https://thrivemarket.com/SAMCFIT
iRestore Face Mask: Red light therapy face mask with 360 medical-grade LEDs for collagen, fine lines, and clearer skin. Use code SAMCFIT at checkout for a discount. https://www.irestorelaser.com/
AquaTru Shower: Filtered shower head that reduces chlorine and contaminants for healthier skin and hair. Get 20% off with code SHSAM. 30-day money-back guarantee. https://aquatru.com/
Caraway: Premium ceramic-coated cookware with a non-stick surface and easy cleanup. Use code SAMCFIT for an extra 10% off. https://www.carawayhome.com/
Rula: Find licensed therapists and psychiatrists who accept your insurance. Average $15 copay per session. Get started at https://rula.com/SAMCFIT
Sam's LINKS:
ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/
My Macro Guide: https://samanthachristine.co/nutrition-guides
Running Programs: https://samanthachristine.co/running-guides
How I romanticize my home: https://shopmy.us/shop/collections/4544846
The skincare products I recommend: https://shopmy.us/shop/collections/4552627
Hypnotherapy app that really works: https://mastryexperience.com/hypnobreathwork-app/
Dinner jazz playlist I recommend in this episode: https://open.spotify.com/playlist/37i9dQZF1DWWKeNBqaIy5U?si=dBREKoC1Rj6sll416dIh8A&utm_source=copy-link&pi=cSivamvQQZqSG
Follow Sam:
Insta: @samcfit_
YouTube: @samantha_christine
#bridalroutine #weddingprep #preweddingroutine #lessismore #doingless #overtraining #inflammationinwomen #nervoussystem #groundingroutine #morningroutine #breathwork #hypnobreathwork #skincareroutine #glowyskin #ambientlighting #bodybutter #redlighttherapy #workoutroutine #liftingforwomen #30minuteworkout #bridetobe #weddingwellness #mindset #socialmediapressure #selflove #empwrpodcast #wellnesspodcast #womenswellness #fitnessjourney #womenover30 #romanticeyourlife
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Brain Specialist Who's Scanned Thousands of Women: '80% of ADHD Diagnoses Are Wrong’ | ft. Angie Noack
mercredi 26 août 2026 • Durée 01:00:24
I was diagnosed with ADHD at seven years old. I was put on medication and stayed on it for over twenty years. I changed medications more times than I can count, for ADHD, for anxiety, for depression, and I never really felt like I knew who I was without them. When I finally came off everything in my early 30s, I started building structure and discipline through fitness, nutrition, breathwork, and routine, and it changed my life. But there was always something underneath that I couldn't reach. So I let a brain specialist put a cap on my head and map my brain. What she found confirmed things I'd felt my entire life, and explained things I never understood.
Angie is the founder of Brain Code Centers and a neurofeedback specialist who has helped thousands of people rewire their brains without medication. She fractured her skull and suffered a traumatic brain injury in college, was told she might never go back to school, learned to walk again, and went on to get her master's in clinical mental health. In this episode she maps my brain live, maps Ian's brain, explains why 80% of people diagnosed with ADHD don't actually show the neurological pattern for it, breaks down what anxiety, depression, and trauma actually look like in brain waves, and tells me the one thing I've been missing in my entire wellness routine: a hardware reset for my brain.
Timestamps:
0:00 - Trailer/Intro
1:30 - What is neurofeedback and brain mapping
3:00 - How neurofeedback is different from therapy and counseling
5:30 - Angie's story: fractured skull, TBI, and learning to walk again
7:00 - What the brain is capable of: transformation and healing
8:00 - What conditions neurofeedback treats: anxiety, depression, OCD, ADHD
8:30 - ADHD in kids: the youngest she's ever worked with
9:30 - Why people are skeptical (and how a 10-question questionnaire gets you medication)
11:00 - How the brain map session works: in-person vs remote
16:00 - What happens during a brain map: eyes open, eyes closed, done
17:00 - How women's cycles affect brain wave patterns
18:00 - Brain markers for anxiety and depression: what she actually sees
18:30 - "80% of people with ADHD show no neurological pattern for it"
19:30 - How long neurofeedback takes and when you start noticing changes
21:00 - How it actually rewires your brain: operant conditioning explained
23:30 - Who is neurofeedback for (even if you feel fine)
24:30 - Brain health and longevity: Alzheimer's, dementia, and why plasticity matters
30:00 - My brain map results: the classic ADD pattern she found immediately
31:00 - What the ADD pattern means: theta waves, processing speed, and routine
34:00 - Sleep patterns, brain injury correlations, and sleep apnea
35:00 - Ian's brain map: hypervigilance and the Navy SEAL pattern
36:00 - My emotional brain vs. Ian's emotional shutdown: what she saw in both of us
37:00 - Why we choose the partners we choose, based on brain patterns
38:00 - How ADD fuels creativity but kills execution (and why I get paralyzed)
40:00 - I was on ADHD medication from age 7 to 31. Here's what it was really like.
41:00 - "If we have a hardware issue, a software update isn't going to cut it"
42:00 - Is neurofeedback permanent? Do you need maintenance sessions?
47:00 - Ian's brain: military, first responders, and PTSD patterns
49:00 - How Ian copes: working out as his outlet
50:00 - The question she's never been asked: empathy for addiction
51:00 - Addiction is an OCD pattern: why addicts are always addicted to something
52:00 - Can you see narcissism on a brain map? Born vs. made
54:00 - The transformation story: from unable to fly to boarding a plane to China
56:00 - Your brain is capable of change. You are not your diagnosis.
57:00 - What living with ADD has taught me about myself
58:00 - What empowerment means to Angie
59:00 - Where to find Brain Code Centers and how to start
Follow Angie / Brain Code Centers:
Instagram: @braincode.centers Website: https://braincodecenters.com Free consultations available - DM them on Instagram or visit the website.
Thank you to our sponsors:
Lifeboost Coffee: USDA-certified organic, single-origin coffee tested for 450+ toxins. Low acid with a smooth, rich flavor. Use code SAMCFIT for 10% off or get up to 58% off as a first-time buyer at https://lifeboostcoffee.com
Paleovalley Protein: Clean bone broth protein powder. Perfect for smoothies, oatmeal, or hot chocolate. Get 15% off your first purchase at https://paleovalley.com/samcfit with code SAMCFIT.
Little Spoon: Kid-friendly meals and snacks made with real ingredients. No artificial dyes, flavors, or sweeteners. Get 30% off your first order at https://littlespoon.com/samcfit with code SAMCFIT.
AquaTru Shower: A filtered shower head that reduces chlorine and contaminants for healthier skin and hair. Get 20% off at https://aquatrushower.com with code SHSAM.
Kinsyn: A personalized women's health platform that brings together your labs, records, wearables, and providers in one place. Take a free quiz at https://kinsyn.com/empwr and use code SAMC for 20% off your first subscription.
Just Thrive Probiotic: Spore-based probiotic that survives stomach acid and reaches the gut alive. Get a FREE 90-day supply of Digestive Bitters ($90 value) with your first 90-day subscription at https://justthrivehealth.com/samcfit
Sam's LINKS:
ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/
My Macro Guide: https://samanthachristine.co/nutrition-guides
Running Programs: https://samanthachristine.co/running-guides
Follow Sam:
Insta: @samcfit_ YouTube: @samantha_christine
#adhd #adhdwomen #adhdmedication #neurofeedback #brainmapping #brainhealth #brainwaves #mentalhealth #anxietyrelief #depression #adhddiagnosis #adhdinwomen #adhdawareness #adhdmom #braintraining #neuroplasticity #rewireyourbrain #ptsd #traumahealing #mentalhealthawareness #braincodenters #empwrpodcast #wellnesspodcast
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Q&A With My Fiancé: Relationship Red Flags, Exes & Never Settling
mercredi 19 août 2026 • Durée 49:52
We talk red flags, exes, and why you should never settle for less! I sat down with Ian three days after his vasectomy reversal to answer the questions you've been sending in. This Q&A covers dating red flags, the non-negotiables I refused to break, co-parenting with our exes, blended family life, and what it actually takes to rebuild after divorce.
Three years ago we both said we didn't want a relationship. I also said I'd never date a military man. This is the honest version of how that turned out, plus the questions I get asked most: how you know when you've found your person, why you should never settle, when to walk away from red flags in the talking stage, and what I'd tell myself before any of it happened. We also get into the reversal itself, including why he got a vasectomy after his divorce, how we made the decision together, and the odds nobody tells you about.
Timestamps:
0:00 - The questions you sent in
1:40 - Three days post-op (and why he can't work out for a month)
5:00 - Three years ago we said we didn't want a relationship
5:24 - The conversation in Destin that changed everything
6:20 - Why both our shields were up
7:04 - What we're covering today
7:16 - Why Ian got a vasectomy after his divorce
8:06 - How we knew we were ready to try for a baby
9:47 - Getting help at home, and why we stopped feeling guilty
11:02 - How Ian feels about the house manager situation
14:57 - How soon we're trying (and the wedding day timing)
15:18 - Finding a specialist and what the reversal involved
16:13 - The odds nobody tells you about
17:29 - Do we want one baby or more?
17:35 - How the kids reacted
18:29 - What my last relationship taught me about what I needed
20:11 - What I had to fix in myself first
21:04 - How we handle disrespect: call it out, talk it out
22:10 - Has the spark faded? An honest answer
23:49 - Never stop dating each other
29:17 - Do we talk to each other's exes?
29:51 - Where our co-parenting relationships stand now
32:01 - Making sure every child feels equally loved
33:22 - Being a step-parent without replacing anyone
33:53 - The day she started calling me mom
35:32 - Do we discipline each other's kids the same way?
36:00 - Will a new baby make the kids feel left out?
37:26 - Building our own traditions around theirs
41:32 - How do you know when you've found your person?
41:49 - Advice for anyone dating in their 20s and 30s
43:15 - My top 10 non-negotiables (and the one I broke)
43:40 - Should you make the first move?
44:53 - The red flags to walk away from
45:04 - What we're most excited about
45:53 - Wedding update
46:27 - What we'd tell ourselves before the divorces
47:10 - The person who brings out your worst self
47:40 - Stand firm in your values
Thank you to our sponsors:
Thrive Market: Get $20 off your first 3 orders at: https://thrivemarket.com/SAMCFIT
Oak Essentials: Get 15% off your first purchase at https://oakessentials.com/ with code: SAMCFIT
Shopify: Start your free trial at https://shopify.com/samcfit
Cash App: New users get $10 when you sign up and send $5 to a friend
within 14 days at https://cash.app/ with code: FAMILY10
Remi Night Guards: Get up to 50% off custom-made night guards at https://www.remiclub.com/ with code: SAMCFIT
Dream Recovery: Get 15% off at https://dreamrecovery.io/ with code: SAM15
Sam's LINKS:
ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/
My Macro Guide: https://samanthachristine.co/nutrition
Running Programs: https://samanthachristine.co/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: @samantha_christine
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Tired, Puffy, Moody? The Hormones Women Never Test For | ft. Robby Wade
mercredi 12 août 2026 • Durée 01:16:25
How to actually understand what's happening inside your body, with Robby Wade, founder of Rythm Health. We cover the blood markers every woman should track, why your doctor's annual panel isn't enough, and the at-home test that takes less than five minutes from your bed.
Robby built Rythm Health after growing up watching his dad filter his own blood from a dialysis machine in their living room. He was afraid of needles, trained for Ironman, and realized that most people have no idea how to read or use their own blood work. We get into all of it: why only 12% of Americans are actually health literate, the iron deficiency chain reaction that's silently wrecking women's thyroid and hormones, what ApoB actually is and why it matters more than your LDL number, how cholesterol spikes in winter and could get you put on a statin you don't need, why 80% of your testosterone is made during sleep, the biomarkers he personally tracks for training and recovery, how estrogen loss in menopause triggers weight gain your body can't explain, and why your blood work is the only thing that doesn't lie about how you're really doing. I also tested my own blood live on camera.
Timestamps:
0:00 - Why blood work is the most powerful health tool nobody's using
1:30 - Robby's story: growing up with a dialysis machine in the living room
3:30 - How Rythm Health was born from Ironman training and an API discovery
4:00 - The biomarkers that changed everything for his own performance
5:00 - Iron deficiency in women: why your cycle is working against you
6:30 - 80% of your testosterone is made in your sleep
7:30 - Why blood work makes everything real (and why we overestimate everything)
8:00 - How Rythm works: live demo on camera
9:30 - "Learn yourself" — why only 12% of Americans are health literate
10:30 - How to use monthly testing without it feeling overwhelming
12:00 - The supplement trap: why most people waste money on the wrong ones
14:00 - How to actually know if your iron supplement is working
16:30 - Capillary vs. vein: is at-home testing as accurate as the lab?
18:00 - The most important biomarkers for women specifically
20:00 - Cholesterol explained: the truck and highway analogy
22:00 - ApoB: why this one marker matters more than your total LDL
25:00 - Why your cholesterol is higher in winter (and how that leads to unnecessary statins)
27:00 - Female biomarkers: hormones, thyroid, and the ecosystem between them
28:00 - New markers coming: B12, hemoglobin, fructosamine, uric acid
31:00 - MTHFR gene and why some women can't absorb B vitamins properly
33:00 - Why genetics are a compass, not a diagnosis
36:00 - Supplements: how to actually test what's working for YOUR body
38:00 - Diets don't work the same for everyone (and blood work proves it)
42:00 - Thyroid, metabolism, and why you can't lose weight no matter what you do
45:00 - Estrogen, menopause, and why your body puts on fat to survive
48:00 - Hormones throughout your cycle: why one test per year isn't enough
52:00 - Cortisol, stress, and what's actually happening to your body under pressure
55:00 - Real stories: the woman whose iron was dangerously low and her doctor missed it
58:00 - The man who was close to a stroke and found out through Rythm
1:00:00 - Why people are afraid of blood work (and how to get past it)
1:02:00 - Where to find Rythm Health and how to get started
1:02:48 - What empowerment means to Robby
Follow Robby / Rythm Health:
Instagram: @rythmhealthlab
Website: https://rythmhealth.com/
Get your own Rythm Health kit using Sam's link for an exclusive discount: Rythm Health
Thank you to our sponsors:
iRestore Face Mask: A cordless red light therapy face mask with 360 medical-grade LEDs and three wavelengths to target fine lines, pigmentation, blemishes, and pores. Just 10 minutes a few times a week. Use code: SAMCFIT at checkout for a discount: https://www.irestorelaser.com/
Honeylove: Comfortable, supportive bras and shapewear designed to move with your body without feeling restrictive. Get up to 50% off sitewide at https://honeylove.com/SAMCFIT
Branch Basics: A plant and mineral based cleaning system made with fragrance-free ingredients and screened against thousands of harmful chemicals. Get 15% off the Premium Starter Kit at https://branchbasics.com/ with code EMPWR.
Caraway: Premium ceramic-coated cookware with a naturally non-stick surface and effortless cleanup. Use code SAMCFIT at https://carawayhome.com/SAMCFIT for an extra 10% off.
Remi Night Guards: Custom-made night guards that protect your teeth from grinding and clenching while you sleep. Get up to 50% off at https://www.remiclub.com/ with code SAMCFIT.
Just Thrive Probiotic: A spore-based probiotic designed to survive stomach acid and reach the gut alive. Get a FREE 90-day supply of Digestive Bitters ($90 value) with your first 90-day probiotic subscription at https://justthrivehealth.com/SAMCFIT
Sam's LINKS:
ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/
My Macro Guide: https://samanthachristine.co/nutrition-guides
Running Programs: https://samanthachristine.co/running-guides
Follow Sam:
Insta: @samcfit_
YouTube: @samantha_christine
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How to Look Younger WITHOUT Filler or Botox! | Dr Chesnut
mercredi 5 août 2026 • Durée 01:30:54
Dr. Cameron Chesnut is one of the most sought-after facial plastic surgeons in the world, and honestly, this is the episode I've been waiting eight months to record. He operates on ONE patient a day, says no to about 80% of the people who reach out to him, and looks at every single procedure as a metabolic event. We get into all of it: what he actually thinks about Botox (his answer surprised me!), why filler is basically a semi-permanent implant, the study where lip filler had migrated to the base of the nose in 49 out of 50 patients, why he refuses opioids and benzos in his OR, and the two "unsexy" things he says matter more than any treatment you could buy. I also asked him about my own Botox, my lip filler that migrated, and what I should be doing before my wedding in September. Plus a rapid fire round at the end that I did not expect to end on creatine.
Timestamps:
[1:32] - His mom the dietitian who was 40 years ahead of everyone
[4:37] - The red flags he saw in training
[7:39] - How little nutrition med school actually teaches (about 12 hours)
[10:19] - Why recovery deserves as much attention as the surgery itself
[12:24] - Pre-hab: how he lowers your inflammatory load before you ever arrive
[13:01] - The photo screening process (he says no to about 80%)
[14:48] - "I want a brow lift" - why the answer is usually something else
[17:48] - If you're in your 30s or 40s thinking about eyelid surgery, pause
[18:47] - Transformation vs. rejuvenation (this reframed everything for me)
[20:01] - "When I look in the mirror, I don't look how I feel"
[22:27] - The starter pack for your 20s and 30s
[23:34] - The non-negotiables: sleep, blood sugar, and his CGM
[26:09] - Microneedling and lasers: collagen vs. elastin
[28:01] - When a device promises you a facelift, run!
[30:26] - The biases that push people toward the wrong treatment
[32:12] - Botox: is it as toxic as people say? What it actually does
[34:00] - Facial expression as human communication (and how babies read your face)
[36:14] - When he DOES use Botox
[38:32] - My own Botox history and wanting to stretch my sessions
[39:47] - Do the patches and at-home rollers actually work?
[42:01] - Filler is a semi-permanent implant, not a temporary one
[43:02] - Migration, encapsulation, and the 20-year-old filler he removed
[45:24] - The study: filler at the base of the nose in 49 of 50 patients
[46:46] - PRF and PRP: the more natural route
[48:40] - Dark circles and what's actually causing them
[50:54] - Sculptra and biostimulators through a surgeon's eyes
[54:38] - Switching gears: does diet change how you age?
[55:38] - His anesthesia protocol: no opioids, no benzodiazepines
[58:16] - Why good sleep beats hyperbaric and red light combined
[1:02:16] - Does a collagen supplement actually do anything?
[1:03:18] - Red light therapy and my surgery on Friday
[1:05:08] - Stem cells and fat transfer explained
[1:10:10] - Before and afters, and why celebrities get such a bad rap
[1:13:05] - Social media, beauty trends, and buccal fat
[1:14:58] - RAPID FIRE
[1:17:44] - Why he's had female patients on creatine for 12 years
[1:19:17] - What does empowerment mean to you?
[1:20:52] - Where to find Dr. Chesnut and how to start the process
Follow Dr. Cameron Chesnut:
Instagram: @chesnut.md
Clinic 5C: https://clinic5c.com/
Thank you to our sponsors:
Jones Road Beauty: Get a FREE full-size mascara with your first purchase at https://jonesroadbeauty.com/ with code: EMPWR
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Remi Night Guards: Get up to 50% off custom-made night guards at https://www.remiclub.com/ with code: SAMCFIT
Clearstem Skincare: Get a FREE Mini Hydro Glow Plumping Moisturizer when you spend $75+ at https://clearstem.com/SAMCFIT/ with code: SAMCFIT
Lola Blankets: Get 40% off select products at https://lolablankets.com/ with code: SAMCFIT
Sam's LINKS:
ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/
My Macro Guide: https://samanthachristine.co/nutrition-guides/
Running Programs: https://samanthachristine.co/running-guides/
Follow Sam:
Insta: @samcfit_
YouTube: @samantha_christine
#facialplasticsurgery #antiaging #botox #filler #fillermigration #sculptra #microneedling #skincare #collagen #regenerativemedicine #stemcells #fattransfer #redlighttherapy #ketones #creatine #bloodsugar #longevity #metabolichealth #functionalmedicine #agingracefully #empwrpodcast #womenshealth
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We Did Our First Ironman 70.3 Together! | Couple Q&A
mercredi 29 juillet 2026 • Durée 48:59
We did it! Ian and I just completed an Ironman 70.3 together. Swim, bike, run, 7+ hours, and one moment 200 meters from the finish line where we almost got disqualified! I'm taking you through the entire race weekend from start to finish. The 4am alarm, the swim that shocked me, the bike miles where I was literally talking to Jesus, the little argument we got into mid-race, and what it felt like to cross that finish line hand in hand. Then we're getting into all of your questions. Training splits, how I balanced it with the kids, what I wore, what I ate after (McDonald's twice... yes really), and what's coming next.
Timestamps:
[0:00] - We finished our first Ironman 70.3
[2:30] - Race weekend begins: the nerves, the logistics, the energy
[4:00] - Bike case drama and getting to the venue
[5:00] - Athlete check-in, Iron Man village, and the whole atmosphere
[5:30] - My nutrition coach Jamie Freed and carb loading (250–300g/day)
[7:00] - Race day morning: 4am alarm, oatmeal, banana, peanut butter
[8:00] - Testing the swim the day before (this changed everything)
[9:30] - The swim: 20 minutes vs. 50 in the pool — how the current helped
[10:30] - Transition 1: wetsuit off, hair fixed, fueled up
[11:00] - The bike begins: I'd only ridden this bike TWICE before race day
[12:00] - Race fueling strategy: 60–80g of carbs per hour on the bike
[13:30] - First 25 miles felt great… then the hills got sneaky
[14:00] - Miles 35-40: the hardest part of my life (affirmations out loud)
[15:00] - The mid-race argument with Ian on the bike
[16:00] - Finishing the bike and getting emotional
[17:30] - The run: why my legs felt brand new after 56 miles of swimming and biking
[20:00] - I almost got DISQUALIFIED 200m from the finish line
[21:00] - Crossing the finish line hand in hand with Ian
[22:00] - Post-race: pizza, final time, and why I missed sub-7
[24:00] - Q&A: What program did I follow? Do I have prior experience?
[25:00] - My weekly training split: 12–16 hours and cutting lifting to 3 days
[26:00] - Advice for training with a full-time job (get up at 4am, seriously)
[27:30] - Balancing training with kids and family life (it's not easy)
[28:30] - Was the training process difficult? The hardest thing I've ever done
[29:00] - The emotional toll of training as a mom (I didn't feel fully present)
[35:00] - Gear breakdown: Roka, Puma carbon plated shoes, Phantom Racing bike
[36:00] - What I wore on race day (tri suit, sports bra, no undies — trust me)
[38:00] - Why my transitions took so long (lip gloss was involved)
[40:00] - Favorite discipline: the swim surprised me on race day
[41:00] - Will I do another 70.3 or a full Ironman?
[42:00] - What's next: pregnancy plans, future races, and keeping the bug alive
[47:00] - Favorite part of the entire race weekend
Thank you to our sponsors:
Remi Night Guards: Get up to 50% off custom-made night guards at https://www.remiclub.com/ with code: samcfit.
Cozy Earth: Head to https://cozyearth.com/samcfit and use code: samcfit for an exclusive 20% off bamboo bedding, sheets, and towels.
Lola Blankets: Get 40% off select products at https://lolablankets.com/samcfit with code: samcfit.
Just Thrive Probiotic: Start your first 90-day subscription and get a free 90-day supply of digestive bitters ($90 value). Go to: https://partners.justthrivehealth.com/SAMCFIT
Branch Basics: 15% off the premium starter kit at https://branchbasics.com/empwr with code EMPWR.
WeNatal: Get a FREE 1-month supply of Rest & Digest Magnesium with your first subscription at https://wenatal.com/samcfit.
Sam's LINKS:
ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/
My Macro Guide: https://samanthachristine.co/nutrition-guides
Running Programs: https://samanthachristine.co/running-guides
Follow Sam:
Insta: @samcfit_
YouTube: @samantha_christine
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Blood Work vs. Aesthetics: Exposing Fitness Industry Lies | ft. Matt Johnson
mercredi 22 juillet 2026 • Durée 01:21:07
He grew up on ketchup sandwiches in a town with no stoplights, survived abuse, and nearly lost his mom to an overdose at 16. Now at 31, Matt Johnson has 1 million followers, has run across Texas twice, just finished his third Ironman, and is preparing to do seven full-distance triathlons in seven days to raise $300K for veterans. He looks like the fittest person you've ever seen, and he's one of the few willing to show you what's actually going on underneath. In this episode, Matt exposes the hypocrisy most of the fitness industry won't talk about: people chasing aesthetics while their blood work is screaming. Sky-high blood pressure, elevated heart and liver markers, chest pain after a warm-up jog, all happening inside a body that looks perfect on the outside. Blood work doesn't care how you look. It tells the truth when the mirror won't. This conversation covers everything from rock bottom to his biggest mission yet.
Timestamps:
0:00 - The health scare nobody saw coming
2:00 - How Matt accidentally became a content creator
4:00 - Coaching Jelly Roll & the Nelk Boys
6:00 - Growing up in extreme poverty in small-town Iowa
7:00 - Ketchup sandwiches & his mom working two jobs
8:45 - The abuse, being locked in a room for 10 hours
9:00 - His mom's overdose at 16 & needing to escape
11:00 - Hitting 1 million followers & buying his mom a car
12:30 - Transitioning out of the military & finding fitness
15:00 - His brother's tragedy & discovering David Goggins
17:00 - "We have the same story" — the book that changed everything
20:30 - Military discipline applied to fitness
24:00 - The marathon that changed his life & the coach who believed in him
26:00 - Maxing out a credit card to chase a dream: "I'll either die with this debt or figure it out"
27:30 - His mom giving him her only credit card with $10K
28:30 - First Ironman on a $1,000 bike from Mexico
30:00 - Eating 8,000 calories a day & 1,100 carbs on the bike
36:00 - Ironman vs. ultra training: which is harder?
37:00 - Running 150 miles a week to train for Texas
38:00 - The hardest part of triathlon training nobody talks about
42:00 - Project 7: seven triathlons in seven days for veterans
44:00 - "Any fit person can run 100 miles" — and how he proved it
48:00 - How he actually trains: only lifting once a week
55:00 - The health crisis: sky-high blood pressure, heart markers, & chest pain
58:00 - "A lot of influencers are unhealthy as shit and don't share that"
1:02:00 - Going sober by accident & why he's staying sober
1:06:00 - Starting counseling & why men don't talk about it
1:07:30 - Growing up a pathological liar & choosing radical honesty
1:10:00 - "I just never thought I couldn't" — the mindset behind it all
1:12:00 - Building a legacy for kids he doesn't have yet
1:14:00 - "What a blessing it is to suffer for other people"
1:16:30 - What empowerment means to Matt right now
Thank you to our sponsors:
Shopify: Start, manage, and grow your online business with an all-in-one ecommerce platform. Customizable storefront, secure checkout, and built-in selling tools so you can focus on creating products while Shopify handles the technical side. Start your free trial at: https://shopify.com/samcfit
Cash App: It's never too early for your kids to start saving. New Cash App customers can earn $10 with code FAMILY10 at sign-up when they spend $5 to a friend within 14 days. Download Cash App and sponsor your teen's account today. Terms apply. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partners. Visit http://cash.app/legal/podcast for full disclosures.
Dream Recovery: Find everything from mouth tape to weighted blankets at https://dreamrecovery.io/SAM15 and use code SAM15 for 15% off.Kane Footwear: Try my favorite recovery shoes at: https://kanefootwear.com/empwr for free shipping.
Remi: Try Remi risk-free. Go to https://shopremi.com/samcfit and use code SAMCFIT for up to 50% off your night guard.
Caraway: Visit https://carawayhome.com/samcfit or use code SAMCFIT at checkout for an additional 10% off your next purchase.
Sam's LINKS:
ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/
My Macro Guide: https://samanthachristine.co/nutrition-guides
Running Programs: https://samanthachristine.co/running-guides
Follow Sam:
Insta: @samcfit_
YouTube: @samantha_christine
Follow Matt:
Insta: @mattjohnson__
YouTube: Matt Johnson
#empwrpodcast #mattjohnson #bloodwork #fakefitness #fitbutunhealthy #fitnessindustry #fitnesshypocrisy #warningsigns #ironmantraining #ironmantriathlon #ultrarunning #runningtexas #enduranceathlete #overtraining #bloodworkresults #healthyvsfit #aestheticsvshealth #bodyaesthetics #davidgoggins #sobriety #soberlife #mentalhealth #mensmentalhealth #counseling #transparencymatters #militarytocivilian #veteranscharity #fitnessmotivation #fitnessjourney #womenover30 #wellnesspodcast #healthpodcast #podcast #realconversations #disciplineovermotivation #healthandfitness
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Turning 36: Every Procedure I've Had Done, My Non-Negotiables in a Man, GLP-1s & Life After Divorce | Q&A
mercredi 15 juillet 2026 • Durée 48:13
I'm turning 36, and I'm sharing everything - every procedure I've had done, the decisions that changed my life, and the rules I live by now that I wish I knew at 26. This is my birthday Q&A: no filter, no holding back, just real answers to the questions you've been asking.
Timestamps:
0:00 - I feel better at 36 than I did at 26
2:00 - Why this birthday hits different
3:30 - The confidence that comes with getting older
4:00 - Quitting corporate & taking the leap of faith
5:00 - My relationship with Ian & marrying my soulmate
6:00 - My kids, co-parenting & "we might be starting over soon"
7:00 - Celebrating the wins from this past year
8:00 - Getting engaged & the moment I had no idea was coming
8:45 - Winning Rising Star at the LTK Conference
9:30 - Running the NYC Marathon with Ian
10:15 - Traveling: Charleston, LA, Coronado, Honduras & NYC with the kids 11:15 - 8 months of Ironman 70.3 training
12:00 - Launching my new app, Elevate (everything inside it)
14:30 - The most chaotic, stressful year of my life
18:30 - Q&A begins: Why I signed up for the 70.3 & will I ever do a full Ironman?
20:30 - Birthday workout or rest day?
21:15 - How Ian and I approach birthday gifts
23:00 - My exact matcha recipe
24:00 - Ironman race day nutrition plan (100g carbs/hour)
24:45 - Podcasts I listen to: Bossicks, Huberman, Kristin Cavallari, Dr. Shannon
25:30 - How I enjoy my birthday without dreading getting older
26:00 - Every procedure I've had done & at what ages (full transparency) 27:30 - My goal: look like I did 10 years ago, not look different
27:45 - What I will NEVER get done (tummy tuck, lipo — never)
28:00 - Best birthday gift I've ever received (this one got emotional)
28:45 - Advice I'd give my early 20s self
30:00 - Why I've cut people out of my life
30:30 - Spend time with yourself — you are your best friend
34:30 - What happens when you age out of influencing?
35:00 - The physical product I'm launching (my team told me not to say this)
36:00 - My honest thoughts on GLP-1s & peptides (my views have changed)
37:30 - Best advice for finding love in your late 20s
38:00 - My top 10 non-negotiables in a man (Ian hit all of them)
39:00 - Know your worth & trust your gut on red flags
40:00 - Dream birthday with unlimited money
41:00 - Favorite candles & how to know what supplements to take
42:30 - My body fat percentage & why everyone wears it differently
43:15 - Most memorable birthday ever (my 16th — the scavenger hunt) 44:15 - How I built my client base & business from social media
45:00 - My haircare routine (I only wash every 4 days)
46:00 - Favorite birthday meal (garlic butter lemon linguine with shrimp) 46:30 - What's coming in year 36: wedding, babies, new business & more
Thank you to our sponsors:
Cozy Earth: Head to cozyearth.com and use code CMCFIT for an exclusive 20% off bamboo bedding, sheets, and towels.
Just Thrive Probiotic: Start your first 90-day subscription and get a free 90-day supply of digestive bitters ($90 value). Go to justthrivehealth.com/samcfit Branch Basics: 15% off the premium starter kit at branchbasics.com with code EMPWR.
Also available at Target and Amazon.
Jones Road Beauty: Free full-size mascara with your first purchase at jonesroadbeauty.com with code EMPWR.
Sam's LINKS: ELEVATE App by Sam | free 7 day trial: http://www.elevatebysam.com/
https://www.shopltk.com/explore/Samcfit/
My Macro Guide: https://samanthachristine.co/nutrition-guides
Running Programs: https://samanthachristine.co/running-guides
Follow Sam:
Insta: @samcfit_
YouTube: @samantha_christine
#birthday #turningthirtysix #aginggracefully #beautyroutine #bodyrecomposition #ironmantraining #glp1 #peptides #datingadvice #nonnegotiables #empwrpodcast #qanda #cosmeticwork #selflove #womenover30 #fitnessjourney #matcharecipe #entrepreneurlife
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How Broccoli Can Reverse Aging & Detox Microplastics | Mara Labs Founders on Sulforaphane
mercredi 8 juillet 2026 • Durée 01:25:25
In this episode of The EMPWR Podcast you'll learn how this single broccoli-derived molecule can transform your gut health, detox microplastics, fight inflammation, and potentially extend your lifespan. The story starts with a cancer diagnosis that sparked a mission to find real solutions, not just supplements that claim to work, but ones backed by rigorous science and actual bioavailability.
We cover:
• What sulforaphane actually does in the body (explained simply)
• How microplastics are affecting your hormones, fertility, and heart health
• Why most "broccoli supplements" on the market don't contain any actual sulforaphane
• The gut-healing connection
• How sulforaphane promotes BDNF for brain health and neuroprotection
• Berberine Elite as a fasting mimetic and how it compares to GLP-1 agonists
• Sleep Elite for methylation issues (MTHFR) and serotonin support
• Real protocols: how to start dosing, what to combine, and what to expect
CHAPTERS
00:00 Intro: Why sulforaphane matters
01:23 The Mara Labs origin story: Maura's cancer diagnosis
14:02 Nrf2 pathway: How sulforaphane activates your body's master detox switch
19:26 Microplastics: Fertility, heart disease & endocrine disruption
23:04 The Netflix doc & what plasticizers do to your hormones
26:42 Glyphosate, gut bacteria & why your broccoli supplement might be useless
37:33 Inflammation, pain relief & brain health (BDNF explained)
41:40 Sulforaphane for autism: The 30% improvement study
50:58 Autophagy without fasting: How sulforaphane mimics fasting benefits
58:58 Berberine Elite vs GLP-1s: The fasting mimetic that preserves muscle
1:03:55 Electrolytes, sleep & methylation (MTHFR)
1:15:46 Athletic performance & recovery: Why Olympians use sulforaphane
1:24:02 Product protocols & the Mara Labs 100-day guarantee
Thank you to our sponsors:
Clearstem Skincare - Get a FREE Mini Hydro Plumping Moisturizer when you spend $75+. Use code SAMCFIT at https://www.clearstem.com
Tiami Mattress - 35% off sitewide through July 10th (4th of July event). No code needed. Shop at https://www.tiami.com/
Aqua Tru - 20% off any countertop water purifier with code SAM at https://www.aquatru.com
Dream Recovery - 15% off mouth tape, blue light glasses & sleep gear with code SAM15 at dreamrecoverybio.com
Remi Night Guards - Up to 50% off custom night guards with code SAMCFIT at https://shopremi.comsamcfit/
BioOptimizers - 15% off + free gifts with code SAMCFIT at https://bioptimizers.com/
Kion 0 20% off essential amino acids with code SAMANTHA at http://www.getkion.com/samantha
Kane Footwear - Free shipping on recovery shoes at http://kanefootwear.com/empwr
Mara Labs - 25% off sitewide (Broccoli Elite, Berberine Elite, Geo Perfect, Sleep Elite) with code SAMCFIT at http://www.maralabs.com
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7 day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
Find Mara Labs:
https://mara-labs.com
#EMPWRPodcast #Sulforaphane #Biohacking #GutHealth #Longevity #MaraLabs #BroccoliElite #Nrf2 #Microplastics #Berberine #Autophagy #CancerPrevention #Detoxification #BrainHealth #FitnessPodcast
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