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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 #bloodwork #bloodtest #biomarkers #athomebloodtest #femalehealth #womenshealth #irondeficiency #thyroidhealth #hormonehealth #cholesterol #apob #vitaminD #B12 #healthliteracy #empwrpodcast #wellnesspodcast #metabolichealth #perimenopause #menopause #holistichealth #fitnessjourney #womenover30 #labresults #knowyournumbers Learn more about your ad choices. Visit megaphone.fm/adchoices

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 AquaTru: Get 20% off your purifier at https://aquatru.com/ with code: SAM 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Kenzie built 4 fitness studios by 25, here's how she did it. In this episode, she breaks down the real difference between Pilates and weight training for body recomposition, why she opened True Form and The Format from scratch, and how pregnancy changed her entire approach to fitness and nutrition.  Timestamps: 0:00 - Meet Kenzie: 4 studios at 25 4:22 - From college dancer to Pilates studio owner 8:45 - Why Pilates alone won't change your body 16:24 - The truth about body recomposition (what nobody tells you) 22:31 - Training to failure vs. training to fatigue 28:19 - Kenzie's weekly workout split 32:21 - Gentle consistency & active rest days 36:50 - Opening The Format: a multi-modality studio 43:09 - Pregnancy, nutrition & high protein eating 49:15 - Working with your spouse in business 54:40 - What empowerment actually means Thank you to our sponsors: Tiami Mattress 35% off sitewide during their 4th of July event. no code needed, discount applied automatically: https://www.tiami.com/ Remi Night Guards: Up to 50% off at checkout with code: SAMCFIT. https://www.shopremi.com/ Caraway: Save up to $230 on the 12-piece cookware set. Spend $495+ for a free Butcher Box; spend $795+ for a free cast iron grill pan + 10% off your next purchase Code: SAMCFIT https://www.carawayhome.com/SAMCFIT Paleovalley: 15% off your first purchase! Code: SAMCFIT https://www.paleovalley.com/SAMCFIT Bloom Daily Hydration: 20% off your first order with code: EMPWR20 https://www.bloomnu.com Kenzie’s LINKS:  Insta & TikTok: @kenziewesp 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

In this solo Q&A episode, I’m answering your questions on everything from ADHD, anxiety, and time management to body recomposition, cardio, weight training, and what life looks like right now behind the scenes. I share some of the struggles I don’t talk about often, including how ADHD impacts my day-to-day life, why structure and time blocking are essential for me, and how I navigate anxiety during busy seasons. We also dive into training for my first 70.3 Ironman, body recomposition versus cutting, how much cardio you actually need, and why lifting heavy can sometimes make you feel “puffy” before you see results. Plus, I’m sharing updates on wedding planning, summer travel, future family plans with Ian, and what’s coming next after this season of endurance training. What we cover: 00:00 Introduction and summer life updates 01:42 Honduras retreat recap and wellness travel experiences 04:15 Ironman training updates and open water swimming 06:04 ADHD, perfectionism, and managing anxiety 09:32 Family plans, fertility conversations, and future motherhood 12:31 Body recomposition vs. cutting: what's the difference? 15:35 How much cardio do you actually need? 17:19 Why lifting heavy can make you feel puffy 20:08 My current makeup and beauty favorites 21:34 Summer travel plans, Ironman, and my bachelorette trip 23:50 Motivation versus discipline and staying consistent 26:38 What happens if you overeat on weekends? 28:57 Honeymoon plans and what’s next after wedding season Thank you to our sponsors: KINSYN: https://kinsyn.com/empwr Code: SAMC for 20% off your first subscription Jones Road Beauty: https://jonesroadbeauty.com/ Code: EMPWR for a free full-size mascara with your first purchase Remi - Custom Night Guards: https://shopremi.com/SAMCFIT Code: SAMCFIT for up to 50% off Magnesium Breakthrough by BIOOptimizers: https://bioptimizers.com/samcfit Code: SAMCFIT for 15% off 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 #fitness #health Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I’m joined by Roxie Nafousi for such an honest conversation around self-worth, manifestation and personal transformation. Roxie shares the highs and lows of her journey, from navigating addiction and depression to rebuilding her relationship with herself, and the mindset shifts that helped her move through those seasons. We dive into why manifestation starts with believing you’re worthy, the power of gratitude, and how becoming aligned with yourself can help you create the life you desire. What we cover: 00:00 Introduction 01:41 Roxie’s journey through addiction, healing, and how she discovered the power of manifestation 18:06 Building self-worth through affirmations and learning to believe in yourself again 27:22 The power of gratitude, shifting your mindset, and creating positive change from within 39:19 Setting boundaries, protecting your energy, and letting go of what no longer serves you 46:19 Why we're all manifesting our reality, whether we realise it or not 52:07 Becoming the person you want to be through aligned actions and daily choices 59:24 Navigating motherhood, finding balance, and making time for yourself without guilt Thank you to our sponsors: MUDWTR - Super-functional coffee alternative: https://mudwtr.com/SAMCFIT/ Code: SAMCFIT for up to 43% off Cozy Earth - Bedding & loungewear: https://cozyearth.com/ Code: SAMCFIT for 20% off We Natal - Fertility supplements: ⁠https://wenatal.com/SAMCFIT/⁠ Offer: free month’s supply of WeNatal Rest + Digest Magnesium with your first subscription. AquaTru - Water purifier: ⁠https://aquatru.com/⁠ Code: SAM for 20% off Bloom - Daily hydration: https://bloomnu.com/ Code: EMPWR20 for 20% off your first order 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 #mudwtrpod #manifestation #RoxieNafousi Learn more about your ad choices. Visit megaphone.fm/adchoices