Macro Guidelines: Protein, Carbs, and Fats

Practical nutrition advice: prioritize protein (0.8–1g/lb), balanced carbs and fats, and two-week tracking to identify gaps.

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In your 30s, everything changes, and your fitness plan should too.

In this episode of The Neuro Experience, I sit down with Sam Christine, mom of two, marathoner, macro coach, and creator of the EMPWR app, to unpack what actually works for women when fat loss stalls, hormones crash, and burnout creeps in.

After pushing her body too far during marathon training, Sam lost her period for 13 months. The cause? Undereating, overstressing, and overtraining, all while juggling career, motherhood, and a crumbling marriage. Now, she’s helping thousands of women rebuild their health from the inside out.

About Sam:

Samantha Christine is a nutritionist, certified trainer, and founder of EMPWR by Sam—a fitness app helping women train smarter, fuel better, and build lasting strength. As a mom of two, she makes fitness realistic and sustainable through workouts, recipes, and mindset shifts that empower women to feel strong and confident.

Where to find Sam:

Instagram: @samcfit

The EMPWR Podcast

EMPWR by Sam Fitness App

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Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey.

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I’m Louisa Nicola — clinical neurophysiologist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

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Topics discussed:

00:00 – Intro

02:17 – How Sam turned her life around

04:00 – The Critical Decade for Women’s Health

06:20 – Under-Fueling, Hormones & Recovery

13:50 – From Rock Bottom to EMPWR

17:30 – Reinvention: Friendship, Clean Living & Divorce

23:20 – How to Build Muscle & Lose Fat (The Right Way)