The EMPWR Podcast

The start of a new year often comes with big pressure — big goals, big plans, and big expectations. But how many times have you started strong in January only to feel off track or burned out by February?In this episode, I’m sharing the simple framework my partner and I use to create goals that actually stick. Instead of relying on motivation or unrealistic resolutions, we walk through a sustainable blueprint that turns intention into daily action.We start with reflection — not to judge ourselves, but to gather data. What worked last year? What felt heavy? What did we learn about ourselves, our routines, and our priorities? From there, we talk about choosing a single word or theme for the year to guide how you show up when life gets busy.We break down how to set non-negotiables — small, behavior-based habits you can follow even on your hardest days — and define what a bare minimum day looks like so you don’t fall into the all-or-nothing mindset.We also dive into the difference between motivation and discipline, why discipline creates freedom, and how setting boundaries and protecting your energy can completely change your year. Finally, I share my personal “ins and outs” and why focusing on your goals in 90-day seasons makes real change more achievable.If you’ve ever felt like New Year’s goals weren’t built for real life, this episode is your blueprint for a more grounded, intentional year ahead._____My New Year, New Me Amazon pagehttps://amzn.to/3YGUS7ESam's LINKS:https://www.shopltk.com/explore/SamcfitEMPWR by Sam App | *free 7-day trial*https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-onlyRunning Programs:https://www.samcfit.com/running-programs Follow Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine_____AquaTruHead to https://AquaTru.com and get 20% off your purifier using code sam.FableticsThis is only available through my link, so go to https://Fabletics.com/SAMCFIT to sign up as a VIP and get 80% off.Dream Recovery | code: SAM15https://dreamrecovery.io/Cozy EarthHead to https://cozyearth.com and use my code SAMCFIT for up to 20% off.RemiGo to https://shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your night guard at checkout.Cure HydrationGet 20% off your first order at https://curehydration.com/empower with code EMPWR._____Topics discussed:00:00:00 Welcome & New Year Reflections 00:04:57 Step Learn more about your ad choices. Visit megaphone.fm/adchoices

What if the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?In this episode, I sit down with two absolute powerhouses — Brooke and Sydney Wells — twin sisters, CrossFit Games athletes, and two of the strongest women I know. Brooke is a 10-time CrossFit Games competitor and entrepreneur, while Sydney is a former D1 track athlete turned elite CrossFit competitor. Together, they're redefining what it means to be strong, capable, and confident in your own skin.We talk about the myth of "bulky," why lifting weights won't turn you into a bodybuilder overnight, and how strength training actually creates the lean, toned look most women are chasing. We also dive deep into their training — what it's really like to train 4–5 hours a day, eat over 3,000 calories, fuel with 400+ grams of carbs, and still be the leanest they've ever been.This conversation is raw, real, and so empowering. From body dysmorphia and comparison to recovery, rest days, supplements, and believing in yourself — Brooke and Sydney share the mindset and strategies that have carried them to the top of their sport.If you've ever been afraid to pick up heavy weights, eat more carbs, or take up space in the gym — this episode is for you. Strength isn't just physical. It's mental, emotional, and deeply empowering._____About Brooke Wells:Brooke Wells is a 10-time CrossFit Games athlete, entrepreneur, and founder of While on Earth, a premium shoe and apparel company. Known for her resilience, work ethic, and passion for performance, Brooke has inspired millions through her athletic journey and is now transitioning into the next chapter of her career.About Sydney Wells:Sydney Wells is a former D1 track athlete and CrossFit Games competitor who brings her own unique story of transition, growth, and strength to the fitness world. Known for her grit and competitive spirit, Sydney continues to push the limits of what's possible in sport.Find Brooke & Sydney:Instagram: @brookewellss & @sydneywellsWhile on Earth: https://whileonearth.co_____Sam's LINKS:https://www.shopltk.com/explore/SamcfitEMPWR by Sam App | *free 7-day trial*https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-onlyRunning Programs:https://www.samcfit.com/running-programs Follow Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine_____Joi Women's Wellness | code: SAMCFITPODGet 50% off all labs and 15% off supplements at https://choosejoi.co/samcfitpodTimelineHead to https://timeline.com/SAMCFIT to get 20% off.FableticsGo to https://Fabletics.com/SAMCFIT and sign up as a VIP and get 80% off everything.LagoonHead to https://lagoonsleep.com/SAMCFIT and use code SAMCFIT for 15% off your first pillow.Cozy EarthHead to https://cozyearth.com and use my code SAMCFIT for up to 20% off._____Topics discussed:00:00:00 Welcome & Introduction to Brooke and Sydney Wells 00:13:43 Training Like Elite Athletes: Hours, Recovery & Sleep 00:16:39 Debunking the 'Bulky' Myth: Why Lifting Won't Make You Huge 00:20:27 Eating 3,000+ Calories: Fueling Performance with Carbs 00:07:20 The Twin Advantage: Competition, Support & Living Together 00:03:35 HYROX Worlds Qualifier: Competing with Zero Training 00:23:35 Body Image, Bulky & Dealing with Internet Trolls 00:31:21 Recovery Secrets: Sauna, Stretching & Red Light Therapy 00:40:17 Brooke's Retirement & While On Earth Launch 00:48:29 Empowerment & Believing in Yourself Learn more about your ad choices. Visit megaphone.fm/adchoices

What if the reason you’re “doing everything right” and still not seeing results… is because you’re actually eating too little?In today’s episode, I sit down with my longtime coach and friend Jamie Free to unpack the real reasons women struggle with fat loss, strength, energy, and body confidence — and why most diets fail you long before you think you failed them.Jamie has coached everyone from athletes to perimenopausal women to busy moms, and today we dive deep into what actually works when you're trying to look strong, feel strong, and nourish your body without restriction.We talk openly about body dysmorphia, disordered eating, the pressure of social media, and how both men and women struggle with shame around food and physique. I even share parts of my own eating disorder past, including what still triggers me and how I’ve learned to work with my body instead of against it._____About Jamie Free:Jamie Free is a nutrition coach, CrossFit gym owner, and athlete with nearly 20 years of experience helping people transform their relationship with food and their bodies. He owns CrossFit Trivium in Brentwood, Tennessee, and Mad Apple CrossFit in Fort Wayne, Indiana, and specializes in working with athletes, everyday women, moms, and anyone looking to build sustainable, long-term health.Find Jamie:Instagram: @27healthandwellnessCrossFit Trivium: Brentwood, TNMad Apple CrossFit: Fort Wayne, IN_____Sam's LINKS:https://www.shopltk.com/explore/SamcfitEMPWR by Sam App | *free 7-day trial*https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-onlyRunning Programs:https://www.samcfit.com/running-programs Follow Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine_____Dream Recovery | code: SAM15https://dreamrecovery.io/CarawayThe holidays are closer than ever, so make sure you order by December 15th to get their gift (or yours) underneath the tree in time! Visit https://Carawayhome.com/samcfit to take advantage of this limited-time offer for up to 25% off your next purchase. Eight SleepHead over to https://eightsleep.com/empwr and use the code EMPWR to get $350 off your very Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don’t like it.Cozy EarthHead to https://cozyearth.com and use my code SAMCFIT for up to 20% off.RemiGo to https://shopremi.com/SAMCFIT and use CODE  SAMCFIT to get up to 50% off your nightguard at checkout. _____Topics discussed:00:00:20 Welcome & Introduction to Jamie Free 00:05:03 Why Most Diets Fail: The Restriction Problem 00:06:14 Body Dysmorphia & Disordered Eating: Breaking the Silence 00:13:17 The Psychology of Food & Body Image 00:17:07 Aesthetics vs Performance: Finding Your Balance 00:19:29 Macros Explained: Calories, Body Composition & How You Feel 00:26:01 Protein Power: Why It Matters & How to Hit Your Goals 00:33:31 Carbs, Fats & Timing: What Your Body Actually Needs 00:37:08 Real Food vs Processed: The Ingredient Quality Conversation 00:43:19 Fueling for Longevity: Jamie's Top Advice & Iron Man Prep Learn more about your ad choices. Visit megaphone.fm/adchoices

Every year, the holidays bring the same overwhelm — endless gift guides, flash sales, and a million options that leave you more confused than inspired. Not this year.In this episode, I'm sharing my ultimate 2025 wellness gift guide — curated with intention, quality, and real-life use in mind. These aren't just random products I found online. Every item is something I personally use, love, and have in my home. From the gym girly to the wellness babe, the non-toxic queen to the cozy gal — I'm breaking down my favorite gifts by category so you can find the perfect present (or treat yourself) without the stress.This episode is your one-stop shop for thoughtful, health-forward gifts that actually make a difference — because the best gifts aren't just things. They're tools that help the people you love feel better, live cleaner, and show up stronger.Gift categories covered: The Gym Girly — supplements, activewear, fitness tools & my app The Wellness Babe — red light therapy, cold plunge, blood work & recovery essentials The Non-Toxic Queen — clean skincare, cookware, home products & air purifiers The Cozy Gal — sleep essentials, soft jammies, blankets & all the comfort vibes If you've been stressing about what to buy this year — this episode will make your life so much easier. Let's make gifting intentional, meaningful, and fun again._____Products & Brands Mentioned:The Gym Girly:- Promix Supplements (Madagascar Vanilla Whey, Cinnamon Swirl, Creatine, Electrolytes, Debloat) | code: SAM- Hume Health Scale | code: SAMCFIT for 20% off - EMPWR by Sam App | code: EMPWR20 for 20% off annual membership (only if purchased the month of December!) - Oner Active (code: SAMC), Ptula (code: SAMCFIT), Vitality activewear (code: SAM10)The Wellness Babe:- Bon Charge Red Light Face Mask | 25% off site-wide - Joi Women's Wellness | code: SAMCFITPOD for 50% off labs & 15% off supplements- Cold Creek Tubs | code: SAM for discount- Wellness Journal by PapierThe Non-Toxic Queen:- CLEARSTEM Skincare (Bounce Back Serum, Hydraglow Moisturizer, Brighten Me Up Toner, Matcha Eye Patches) | code: SAMCFIT for 15% off- Caraway Cookware, Knife & Utensil Sets, Bamboo Cutting Boards at https://Carawayhome.com/samcfit- Branch Basics Cleaning Products | code: EMPWR for 15% off at https://BranchBasics.com- Jaspr Air Purifier | code: EMPWR for discountThe Cozy Gal:- Cozy Earth (Pajamas, Sheet Set, Bubble Blanket) | code: SAMCFIT for up to 40% off at https://cozyearth.com- Dream Recovery Mouth Tape & Eye Masks | code: SAM15 for 15% off- Lagoon Pillows (Chinchilla pillow)- Anthropologie Icon Glasses_____Sam's LINKS:https://www.shopltk.com/explore/SamcfitEMPWR by Sam App | *free 7-day trial*https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-onlyRunning Programs:https://www.samcfit.com/running-programs Follow Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine_____Bon Charge25% off site-wide — no code neededCLEARSTEMUse code SAMCFIT at checkout for 15% off at https://CLEARSTEM.comDream Recovery | code: SAM15https://dreamrecovery.io/_____Topics discussed:00:00:00 Welcome & Holiday Gift Guide Introduction 00:03:50 The Gym Girlie: Supplements & Fitness Essentials 00:07:34 The Gym Girlie: Quality Activewear Brands 00:08:34 Bond Charge Red Light Face Mask 00:09:49 Clear Stem Skincare for Winter 00:11:21 The Wellness Babe: Recovery & Self-Care Tools 00:14:48 The Wellness Babe: Journaling & Mindfulness 00:16:09 The Non-Toxic Queen: Clean Skincare & Home Products 00:18:27 Dream Recovery Mouth Tape for Better Sleep 00:20:00 The Non-Toxic Queen: Kitchen & Home Essentials 00:23:41 The Cozy Gal: Comfort & Sleep Essentials 00:27:42 The Cozy Gal: Fun Finishing Touches 00:29:02 Wrap Up & Holiday Wishes Learn more about your ad choices. Visit megaphone.fm/adchoices

I used to think bloating, fatigue, and breakouts were just “normal.” But when Amy explained what was actually happening in my gut—it changed everything.In this episode, functional nutritionist Amy Migdalia shares how she rebuilt her health after surgery wrecked her gut microbiome. From chronic bloating and acne to yeast infections and fatigue, her story proves how deeply gut health impacts every system in the body—and how healing is possible.We break down everything your doctor probably never told you about gut health: stool testing, hormones, inflammation, blood sugar, stress, and what’s really behind your symptoms. This conversation is honest, empowering, and might change how you think about food, supplements, and your body for good.In this episode, we discuss: How painkillers and antibiotics wrecked Amy’s gut Why bloating, gas, and acne are not normal What stool tests actually reveal about your health How stress shuts down digestion (and how to fix it) The link between gut health, hormones, and energy Why women need to stop skipping breakfast How eating too late disrupts sleep and metabolism The truth about plant-based protein and probiotics What your bloodwork really says about your gut Amy’s step-by-step approach to true healing If you’ve ever felt “off” and couldn’t explain why—this episode will give you answers. Your gut isn’t just part of your health. It is your health._____Sam’s LINKS:https://www.shopltk.com/explore/SamcfitEMPWR by Sam App | *free 7-day trial*https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-onlyRunning 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  Branch BasicsHead to ⁠https://BranchBasics.com ⁠and use code EMPWR for 15% off your Premium Starter Kit. Cozy EarthHead to https://cozyearth.com and use my code SAMCFIT for up to 20% off. AquaTruHead to https://AquaTru.com now and get 20% off your purifier using promocode SAM. AquaTru even comes with a 30-day best-tasting water guarantee or your money back. LagoonGo to https://LagoonSleep.com and receive $25 off every Lagoon pillow, $60 off two, or $160 off four - no code needed.CareaYou can try Carea Premium for free for 6 months with the code SAMCFIT- link the redeem the offer & download the app. Just head to https://apps.apple.com/redeem/?ctx=offercodes&id=6742656074&code=SAMCFIT_____Topics discussed:00:00:00 Welcome & Introduction to Gut Health 00:01:59 Amy's Personal Gut Health Journey 00:05:57 Understanding Stool Tests vs Blood Work 00:10:31 What Stool Tests Reveal About Your Gut 00:13:29 Common Gut Issues: Bloating, Gas & IBS 00:21:26 The Probiotic Problem 00:23:58 Stress, Digestion & the Nervous System 00:27:13 Protein Shakes, Plant-Based Protein & Gut Dysfunction 00:32:12 Cooked vs Raw Foods for Easier Digestion 00:43:13 Blood Sugar, Insulin & Fat Storage 00:44:35 Carbs, Starches & Sweeteners: What to Avoid 00:50:14 Meal Timing: Why Eating Late Hurts Your Gut 01:00:22 Coffee, Caffeine & Alcohol: The Gut Disruptors 01:07:32 Hydration, Electrolytes & Water Intake 01:11:13 Holiday Eating Tips & Healthy Swaps 01:14:29 Working with Amy: Programs & Resources 01:18:41 Final Thoughts: Common Doesn't Mean Normal Learn more about your ad choices. Visit megaphone.fm/adchoices

This year stretched me, challenged me, grounded me, and changed me in every way possible — and today, I’m opening up about all of it. In this cozy, honest, and emotional Thanksgiving-week conversation, Ian and I sit down to reflect on the past year — the hardest moments, the proudest wins, and the lessons that shifted everything for us as individuals, partners, and parents.We talk about the beauty of slowing down, the chaos of moving, setting new traditions in our new home, training for races together, regaining my period after two years, the identity shifts in our careers, and the moments with our kids that we never want to forget.This episode is equal parts fun, heartfelt, nostalgic, and grounding — the perfect listen for Thanksgiving week._____Sam’s LINKS:https://www.shopltk.com/explore/SamcfitEMPWR by Sam App | *free 7-day trial*https://www.empwrbysam.com/My Macro Guide:https://samcfit.com/macro-guide-onlyRunning Programs:https://www.samcfit.com/running-programs Follow Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine_____Dream Recovery | code: SAM15https://dreamrecovery.io/CLEARSTEMHow to claim your free Hydration Heroes Mini Kit from CLEARSTEM: Go to CLEARSTEM.com, add the Hydration Heroes Mini Kit plus $75 of other CLEARSTEM products to your cart, and enter code EMPWRHH at checkout — the kit is yours for free! Offer ends December 2nd.CarawayVisit https://Carawayhome.com/samcfit to take advantage of this limited-time offer for up to 20% off your next purchase.BUBS NaturalsFor A limited time get 20% Off your entire order with code SAMCFIT at https://Bubsnaturals.comTimelineMy friends at Timeline are offering 20% off, just for my listeners. Head to https://timeline.com/SAMCFIT to get started. FabeleticsHead to https://Fabletics.com/SAMCFIT and sign up as a VIP to get eighty percent off everything.Jones Road BeautyFrom November 18th - December 1st, get up to 20% Off at https://jonesroadbeauty.com for their first ever Black Friday Sale! 00:00:00 Welcome & Thanksgiving Traditions 00:03:51 The Year of Yes: Reflecting on Growth 00:04:33 Getting Engaged & Moving In Together 00:07:07 Managing Stress During the Move 00:12:30 Fitness Milestones: Marathon Training & HYROX 00:14:42 Learning to Slow Down & Get Her Period Back 00:16:55 Growing Emotionally & Communicating Better 00:18:22 Career Transitions & Working Together 00:23:45 What Their Relationship Taught Them 00:28:16 Career Highlights & Building Community 00:37:46 Precious Moments with the Kids 00:42:48 New House Traditions & Looking Ahead 00:47:20 Hardest Challenges & What They Taught Us 00:50:09 The Best Thing That Happened: Getting Engaged 00:50:53 Thanksgiving Food & Closing Thoughts Learn more about your ad choices. Visit megaphone.fm/adchoices

I get asked in my DMs every day about my skin routine, Botox, and filler — so today, I’m breaking it all down with one of my favorite humans, Beth Higney, founder of Complexion and an advanced aesthetic provider I’ve known for over a decade. Beth and I go way back — we met when I was just starting out in the pharmaceutical world, and she’s been guiding me through every stage of my glow-up ever since. In this episode, we pull back the curtain on what really works for aging gracefully, inside and out. From the myths around Botox and filler to how diet, hormones, and SPF play into healthy, youthful skin — this conversation is your crash course in confidence and skincare that actually lasts. About Beth Higney: Beth Higney is a Nashville-based nurse practitioner, skincare expert, and founder of Complexion Skin Studio. With years of experience in dermatology and aesthetic medicine, she blends science with artistry to help clients achieve natural, healthy results. Find Beth Online: Website: https://complexionnashville.com Instagram & TikTok: @complexionnashville _____ Products mentioned: “Golden Hour” retinol drops by Complexion Vitamin C “AM Serum” by Complexion “Block Party” mineral sunscreen by Complexion “R&R Spritz” face mist by Complexion “Complexion C3 Pads” by Complexion  EltaMD mineral sunscreen  ColorScience tinted sunscreen “Happy Baby” sunscreen at Target Biologique Recherche hydrating mask Summer Fridays “Jet Lag” mask Clean skincare rating websites: Clean Credo Beauty: https://credobeauty.com/ EWG: https://www.ewg.org/skindeep/browse/brands/3803-Skin_Care/ 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 Go to https//www.davidprotein.com/samcfit, when you buy 4 cartons, you’ll get the 5th free. Caraway Visit https://www.Carawayhome.com/samcfit for up to 20% off your next purchase. CLEARSTEM Go to https://www.CLEARSTEM.com, add the Hydration Heroes Mini Kit plus $75 of other CLEARSTEM products to your cart, and enter code EMPWRHH at checkout — the kit is yours for free! Offer ends December 2nd. Calm Get 40% off a Calm Premium Subscription at https://www.calm.com/SAMCFIT Jones Road Beauty From November 18th to December 1st, Jones Road is running their first-ever Black Friday Sale, you can get up to 20% off sitewide at https://www/JonesRoadBeauty.com.  _____ Topics discussed: 00:00 – Intro 01:27 – Meet Beth: Dermatology Expertise & Background 05:06 – What Sam’s Skin Is Really Like 05:39 – Botox & Filler: Safety, Myths & Real Risks 13:43 – How to Choose the Right Injector 17:52 – Why Natural-Looking Results Matter 18:24 – Not Ready for Injectables? Best Starter Skin Treatments 19:06 – Why Microneedling Is the #1 Anti-Aging Treatment 23:56 – Bridal & Event Prep: When to Do Treatments 25:04 – How Often You Actually Need Microneedling & Filler 26:26 – Supplements for Skin: What Works & What Doesn’t 31:46 – Skincare Basics: The “Skincare Macros” Framework 34:01 – SPF Deep Dive: Mineral vs Chemical Sunscreens 50:49 – Daily Habits for Youthful Skin: Sleep, Stress & Food Sensitivities 55:16 – Travel Skincare Essentials & On-the-Go Routine Learn more about your ad choices. Visit megaphone.fm/adchoices

I used to think “stress” was just mental — until I learned it’s the root cause of almost every hormonal, digestive, and inflammatory issue we face today. In this conversation with Dr. Josh Axe, we unpack the real reasons your body is breaking down — and how to finally heal it from the inside out. In this episode, I sit down with Dr. Josh Axe, one of the world’s leading experts in functional and natural medicine. If you’ve ever looked up a natural remedy or gut-healing tip, chances are you’ve encountered his work — from Eat Dirt and Ancient Remedies to the countless wellness tools he’s shared through DrAxe.com. But today’s conversation is about more than supplements and superfoods — it’s about the emotional, spiritual, and biological roots of why women are so burnt out, bloated, and hormonally imbalanced. Dr. Axe opens up about his mother’s battle with cancer and how faith, food, and natural medicine helped her heal against all odds. We dive into the connection between emotional trauma and autoimmune disease, the truth about inflammation and stress hormones, and why healing your gut is the first step to healing everything else. Dr. Axe doesn’t just talk about health — he lives it. His approach blends functional medicine, biblical wisdom, and eastern principles to help people heal on every level: body, mind, and spirit. _____ 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/ CLEARSTEM Head to https://www.clearstem.com and use code SAMCFIT at checkout for an exclusive Black Friday deal, just for EMPWR listeners. Eight Sleep Head over to https://www.eightsleep.com/empwr and use the code EMPWR to get $350 off your very Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don’t like it - but I am confident you will love it. Trust me, your body will thank you for this investment in better sleep. Branch Basics Get 15% off Branch Basics with the code EMPWR at https://branchbasics.com/EMPWR Cozy Earth Black Friday has come early at Cozy Earth! Right now, you can stack my code SAMCFIT on top of their sitewide sale at https://www.cozyearth.com — giving you up to 40% off in savings.  _____ Topics discussed: 00:00 – How Emotional Stress Drives Disease 00:32 – Why Slowing Down Is the Medicine You’ve Been Missing 01:25 – Dr. Axe’s Story: His Mom’s Cancer and the Shift to Natural Healing 09:49 – Why One Diet Doesn’t Fit Everyone 10:17 – The Truth About “Healthy” Foods That Harm Your Gut 11:18 – Inflammation: The Root Cause of All Disease 19:52 – The Power of Gratitude and Mindset in Healing 24:41 – The Real Reasons Behind Women’s Hormone Imbalance and Infertility 29:13 – How Emotions Like Fear, Anger, and Grief Cause Physical Illness 32:09 – The Truth About Leaky Gut and How to Fix It 35:00 – The Gut–Hormone Connection Explained 48:12 – Nutrition, Macros, and Finding Balance Without Stress 51:33 – Everyday Toxins and How to Reduce Your Exposure 57:07 – Healing Naturally: Simple Steps for Gut and Hormone Health 01:00:10 – What Empowerment Means to Dr. Josh Axe Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s been a season — moving houses, marathon prep, wedding planning, launching a new program — and somehow keeping the kids, workouts, and business afloat. In this solo Q&A, I’m getting real about what it looks like to juggle all the things without losing yourself in the process. From marathon training and moving into our dream home, to navigating motherhood, building my business, and staying grounded through change — I’m answering your questions about fitness, mindset, nutrition, and balance. This is one of those cozy, girl-chat style episodes — raw, real, and hopefully encouraging. If you’ve ever wondered how to balance your health goals with the chaos of real life, this one’s for you. _____ Mentioned in this episode: EMPWR App (new program launches Nov 17) CLEARSTEM & Complexion Skincare Toonie Moonies s’mores bites  TruFru Dark Chocolate Blueberries Redmond Sea Salt Simple Mills “Sweet Thins” Adrenal Cortex by Thorne Ashwaghanda supplement 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/samcfitpod https://choosejoi.co/samcfitpod  PUORI Go to https://puori.com/pages/SAMCFIT and use the code SAMCFIT at checkout for 20% offAquaTru Head to AquaTru.com now and get 20% off your purifier using promocode SAM. Cozy Earth Black Friday has come early at Cozy Earth! Right now, you can stack my code SAMCFIT on top of their sitewide sale — giving you up to 40% off in savings. _____ Topics discussed: 00:00 – Intro 02:23 – Are You Ready for the Marathon? 05:16 – How’s the Wedding Planning Going? 06:28 – What’s Your Go-To Meal You Could Eat on Repeat? 07:25 – Are You Watching Any Good TV Shows? 08:06 – How Often Do You Weigh Yourself (Without Freaking Out)? 10:23 – Tell Us About the New House 17:11 – If You Only Have 30 Minutes to Work Out, What Should You Do? 19:25 – What Are Your Favorite Running Shoes? 20:28 – What Are Your Favorite “Better-for-You” Desserts? 22:13 – Biggest Tips to Build Muscle While Staying Lean 24:33 – How Do You Avoid Eating Kids’ Snacks? 25:48 – How Can I Heal My Skin Through Gut Health? 26:32 – How Did Your Exes React to the Engagement? 26:54 – Will You and Ian Have a Baby Together? 27:24 – When Is the Next Program Coming Out? 28:04 – Will You Be Doing Another Macro Guide? 31:39 – How Do You Balance Parenting, Business, Training & Self-Time? 34:38 – Are You Carb Loading Before the Marathon? 35:09 – Do You Cycle Sync Your Workouts? 36:32 – Should I Add Creatine (and What About Water Weight)? 38:17 – Best Supplements to Lower Cortisol Naturally 40:02 – Is It Bad to Eat Too Much Protein? 41:09 – What’s a Healthy Body Fat Percentage for a Toned Look? 42:55 – How to Start as a Content Creator Without Feeling Embarrassed 44:27 – What Are Your Beauty Secrets and Skincare Routine? Learn more about your ad choices. Visit megaphone.fm/adchoices

I never thought about my air quality until this conversation. In this eye-opening episode, I sit down with Mike Feldstein, founder and CEO of Jaspr, to explore the invisible world of the air we breathe—and how it could be silently sabotaging your health, energy, and longevity. We breathe 20,000 times a day, yet most of us have no idea what’s in our air. From mold and VOCs to toxins from furniture and cleaning products, the hidden pollutants inside our homes can trigger fatigue, brain fog, allergies, and even chronic illness. Mike breaks down why indoor air can be up to five times more polluted than outdoor air, what makes “new home smell” toxic, and how air scrubbers differ from traditional purifiers. As a mom, this conversation made me realize that air is the missing link in creating a healthy home. If you’ve ever walked into a space and felt “off,” this episode will completely change how you think about your environment—and what it means to truly live well. _____ About Mike: Mike Feldstein is the Founder & CEO of Jaspr, an air science and technology company on a mission to protect air quality and improve human health through innovation and education. An unconventional entrepreneur, Mike’s journey spans disaster restoration, air-quality consulting, and design. His work is driven by one mission: to make clean, healthy air accessible to everyone. With Jaspr, he’s transforming how we understand and control the spaces we live, work, and breathe in. Find Jaspr online: 🌐 jaspr.co 📸 Instagram: @jasprair _____ For the next two weeks, Mike is giving EMPWR listeners an exclusive $400 off a Jaspr Air Scrubber! Just head to https://jaspr.co and use code EMPWR at checkout to claim your $400 discount. 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/ Beam Go to https://shopbeam.com/SAMC and claim your 35% off.  Caraway Visit https://carawayhome.com/samcfit you can take an additional 10% off your next purchase. Calm Get 40% off a Calm Premium Subscription at https://calm.com/SAMCFIT. Timeline Head to https://timeline.com/SAMCFIT to get 20% off. Fabletics Go to https://Fabletics.com/SAMCFIT and sign up as a VIP and get 80% off everything. _____ Topics discussed: 00:00 – Introduction 01:40 – Why Air Quality Awareness Matters 04:02 – What’s Actually in Our Air 06:00 – The Hidden Dangers of Modern Homes 07:10 – Toxic Furniture, Fire Retardants & Home Building Codes 08:10 – Crawl Space vs. Slab Homes 09:20 – The Truth About “New Home Smell” 10:30 – Why Home Inspectors Don’t Check Air Quality 11:42 – Fragrances & Air Fresheners: Hidden Toxins 12:50 – How Builders Can Create Healthier Homes 17:20 – Understanding PM2.5 and Air Scrubbers 18:45 – Signs of Poor Indoor Air Quality 19:20 – Mike’s Background in Disaster Restoration 21:00 – The Difference Between Air Purifiers and Air Scrubbers 22:35 – Founding JASPR: From Burnout to Purpose 24:30 – How COVID & Dentists Helped Launch JASPR 26:40 – Early Testimonials & Family Transformations 28:30 – The Power of Environment & Design 32:40 – The Data Behind Clean Air 35:40 – Chronic Exposure vs. Acute Exposure 37:40 – Simple Steps to Improve Air Quality 39:00 – Cooking & Hidden Air Pollutants 41:00 – Bathroom Moisture, Mold & Ventilation 42:20 – What Makes JASPR Different 44:30 – The Value of Investing in Health 45:40 – Lifetime Warranty & Customer Service Model 47:50 – JASPR as an Education Company 51:00 – Building the Healthiest School in America 52:10 – Why Kids Get Sick in Schools 53:40 – Designing the Ideal Learning Environment 55:00 – Redefining “Environment” Learn more about your ad choices. Visit megaphone.fm/adchoices