The EMPWR Podcast

Every year, Halloween used to kick off my spiral — candy, family gatherings, food guilt, and the endless “I’ll start again in January” loop. Not this year. In this episode, Ian and I sit down right before our big move and marathon weekend to talk about how the holiday season doesn’t have to derail your health, your goals, or your peace of mind. I open up about my past struggles with binge eating, body dysmorphia, and the years I spent stuck in the guilt–restrict–repeat cycle… and how tracking macros and healing my mindset changed everything. We talk about: How to enjoy Halloween candy without spiraling into guilt Why “waiting until January” is the biggest lie we tell ourselves The holiday habits that secretly keep you stuck Our family’s healthy Halloween traditions (hello, Switch Witch!) How to help kids build a positive relationship with food Staying consistent when it’s cold, busy, and chaotic My new winter training program designed for balance and strength If you’ve ever felt like the holidays undo all your progress — this one’s for you. You can have the candy, the cookies, and the cozy nights… without losing your sense of control or confidence. _____My Favorite “Better-for-You” Treats: 🍫 Unreal Candy — tastes just like the classics, without the junk 🍬 Hu — rich, dark chocolate made with simple ingredients 🍭 Yum Earth — dye-free, kid-approved sweets 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 _____ Blokes + Joi Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://blokes.co/samcfitpodhttps://choosejoi.co/samcfitpod   David Protein: Buy 4 cartons and get the 5th free when you go to https://davidprotein.com/samcfit Pouri: Go to https://puori.com/pages/SAMCFIT and use the code SAMCFIT at checkout for 20% off Remi: Go to https://shopremi.com/  and use CODE  SAMCFIT to get up to 50% off your nightguard at checkout. Branch Basics: Head to ⁠https://BranchBasics.com ⁠and use code EMPWR for 15% off your Premium Starter Kit.  Bubs Naturals: Get 20% Off your entire order with code SAMCFIT at https://www.bubsnaturals.com/ _____ Timecodes: 00:00 – Welcome & Intro 01:04 – Moving on Halloween 02:05 – Power Rangers Family Costumes 03:18 – The Holiday Overwhelm & Food Mindset 04:06 – From Binge Eating to Healing 06:03 – Discovering Macros & Food Freedom 12:47 – Restriction, Upbringing & Food Psychology 13:58 – Balancing Food & Joy During the Holidays 16:07 – Holiday Health Tips: Candy, Dyes & Kids 19:10 – Staying on Track for Thanksgiving & Christmas 20:05 – Winter Workout Program & Muscle Building 24:14 – Post-Holiday Mindset Reset 27:22 – Calorie Strategy & Macro Flexibility 28:37 – Staying Consistent During Winter 30:26 – Why You Should Start Now (Not January) 31:37 – Discipline vs. Perfection 35:22 – Non-Negotiables & Mindset 36:58 – Managing Different Health Mindsets in Relationships 38:15 – Favorite Holiday Foods 40:26 – Halloween Community Callout & Closing 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

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

In this heartfelt solo episode, I get real about the chaos of constant travel, balancing personal goals with family life, and the power of giving yourself grace when life gets messy. From award wins and podcast milestones to personal updates and your most-asked questions, I invite you into a cozy girl chat that will leave you feeling seen, grounded, and inspired. If you've been struggling to stay consistent with your workouts, feeling the weight of mom guilt, or just need some motivation—this one’s for you. _____ Sam’s LINKS: https://www.shopltk.com/explore/Samcfit Resource Links Mentioned: Clearstem cleanserClearstem serum Clearstem moisturizerComplexion color correcting pads Complexion cleansing oil Complexion retinol oil Summer Fridays Jet Lag Mask® + Moisturizer Eye cream Clearstem | code: SAMCFIThttps://clearstem.com/SAMCFIT _____ Grow Therapy Visit GrowTherapy.com/SAMCFIT today to get started Timeline Head to timeline.com/SAMCFIT to get started. That’s timeline.com/SAMCFIT. Your cells will thank you! Remi Go to shopremi.com/SAMCFIT  and use CODE  SAMCFIT to get up to 50% off your nightguard at checkout.  Puori Go to puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% off. EightSleep Head to eightsleep.com/empwr and use the code EMPWR to get $350 off your very own Pod 5 Ultra. Beam Head to shopbeam.com/SAMC and take advantage of their limited time pricing of up to 35% off PLUS 2 free gifts when you use the code SAMC at checkout. _____ EMPWR by Sam App | *free 7-day trial* https://www.empwrbysam.com/ My Macro Guide: https://samcfit.com/macro-guide-only Running Programs: https://www.samcfit.com/running-programs   Follow Sam:Insta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine Topics discussed: 00:00 - Welcome & Introduction 00:10 - Reflections on Summer & Travel Recap 00:28 - Winning the Rising Star Award 01:34 - Perspective on Hard Work & Sharing Success 01:57 - San Diego Trip & Celebrating Ian 03:47 - Austin Trip & Pursuit Network Launch Event 04:28 - Travel Fatigue & Missing Routine 05:14 - Finding Motivation & Giving Yourself Grace 05:54 - Instagram Q&A Intro 06:10 - Ironman Training Plans & Uncertainty 10:17 - Daily Eating Routine & Supplements 13:06 - Balancing Fitness Without Obsession 13:32 - Faith & Christianity 15:20 - House Hunting & Offer Accepted 16:36 - Engagement Timeline & Relationship with Ian 21:36 - How Often to Workout & Importance of Rest Days 22:17 - Building a Supportive Social Media Community 24:10 - Adding Protein Without Caloric Surplus 25:41 - Full Skincare Routine 30:10 - Managing Mom Guilt & Using Affirmations 31:37 - Bucket List Travel Destinations 32:34 - Meal Prepping for a Hungry Partner 33:17 - Tanning Routine & Products 33:59 - ADHD Diagnosis, Medications & Natural Coping 34:59 - Minimalist Lifestyle with ADHD 35:57 - Ian’s Potential Training App Idea 36:40 - Merch & Hat Restock Plans 37:24 - Closing Thoughts, Community Love & Future Episodes Learn more about your ad choices. Visit megaphone.fm/adchoices

What if your chronic pain was actually your biggest breakthrough? After years of unexplained leg pain nearly ended her athletic career, Addison LaBonte made one life-changing decision: she ditched gluten. Not only did it heal her body, but it also ignited a mission to create clean, gluten-free desserts that actually taste amazing. In this powerful episode, we go deep on training, entrepreneurship, clean ingredients, and how to stop letting fear make your decisions for you. About Addison LaBonte Addison is a former D1 college athlete turned clean dessert entrepreneur. She’s the founder of Sweet Addison’s, a fast-growing gourmet gluten- and dairy-free dessert brand, and the voice behind the blog Organically Addison. After healing her own body through food, Addison is on a mission to redefine what “healthy” desserts can taste like. _____ Shop Sweet Addison’s at ⁠⁠https://sweetaddisons.com⁠⁠ and use code SAMCFIT for 10% off. Follow Addison:⁠⁠ @organicallyaddison⁠ SHOWNOTES: Sam’s LINKS: ⁠https://www.shopltk.com/explore/Samcfit⁠ Dream Recovery | code: SAM15 ⁠ https://dreamrecovery.io/⁠ LMNT Head to⁠ https://drinklmnt.com/SAMCFIT⁠ to grab a free 8-count sample pack of their most popular flavors with any purchase. David Protein Buy four cartons and get the fifth free at ⁠https://davidprotein.com/samcfit⁠. Manukora Head to⁠ ⁠⁠https://manukora.com/SAMCFIT⁠ to save up to 31% plus $25 worth of free gifts with the Starter Kit Branch Basics Head to ⁠https://BranchBasics.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

Angelo Keely, Co-founder and CEO of Kion, shares his incredible journey from a near-death experience to becoming a powerhouse in wellness. He dives into the importance of essential amino acids for muscle building, energy, and healthy aging. Angelo emphasizes how personalized nutrition can support individuals through hormonal changes. He also provides practical tips on optimizing protein intake and hydration while discussing the role of quality supplements. Throughout the conversation, he inspires listeners to take control of their health with informed dietary choices.