The average person consumes about a credit card's worth of plastic every week, and PFAS forever chemicals are now in roughly 97% of people's blood. I sat down with Jordan, the founder of Caraway, to talk about what's actually in your nonstick cookware, why Teflon was originally created for the atomic bomb, and how to tell in five seconds whether the pan in your kitchen is coated in it. We get into the night he gave himself Teflon poisoning and called poison control, why 6 to 8 states have now banned PFAS in cookware, what happens when your nonstick coating starts to flake, and whether heating food in plastic is as bad as you think. Plus the easiest nontoxic swaps to make first, what to do about takeout containers, baby bottles and kids' toys, and the new nontoxic coffee maker that took five years and two dozen factories to build. Use code EMPWR20 at: http://www.carawayhome.com/empwr20 for 20% off any Caraway product! TIMESTAMPS: 0:00 - One credit card of plastic a week 1:13 - Intro 1:30 - The cheap college pots and pans I had no idea about 2:16 - The three types of cookware, and where Teflon came from 3:42 - How to tell if a pan has Teflon in it 4:22 - What happens when your nonstick coating flakes and scratches 5:20 - Where these toxins go once they're in your body 6:15 - PFAS is in 97% of people's blood 6:24 - Why the FDA hasn't banned forever chemicals 8:05 - Everywhere else PFAS is hiding in your home 8:33 - Why manufacturers still use Teflon if they know 9:59 - Will PFAS ever actually be banned 11:13 - Is Teflon linked to cancer 12:44 - How Jordan got into the cookware industry 14:25 - The night he got Teflon poisoning and called poison control 18:51 - The friend who melted baby bottles on the stove 20:31 - Going nontoxic after my son was born 21:28 - How to handle this when you travel 22:39 - Takeout containers and plastic 22:59 - Is cold food in plastic any safer 23:56 - Why heating food in plastic is the worst thing you can do 25:04 - What to swap out for your kids 26:42 - Baby teethers, toys, and whether silicone is better 27:31 - Why BPA free doesn't mean PFAS free 28:20 - Clean cosmetics, perfume and lotions 29:25 - Is nontoxic living just too expensive 30:52 - Where to start, and how long ceramic cookware lasts 31:51 - Should you put your pans in the dishwasher 35:30 - How Caraway products actually get made 36:17 - Two dozen factories turned them down 37:51 - Pushback from the legacy cookware brands 38:33 - Why they started with ceramic nonstick 39:34 - Cooking with stainless steel vs ceramic 40:29 - Replace or not: plastic water bottles, microwaves, ice makers 41:19 - The nontoxic coffee maker, five years in the making 42:27 - Is Caraway first to market with it 43:03 - The design, the colors, and one button 44:29 - When the coffee maker launches 44:46 - Replace or not: toothbrushes, dental floss, straws 45:39 - Jordan's favorite Caraway product 50:05 - What's next for Caraway 50:56 - Launching in Canada and 500 Walmart stores 51:26 - Why it looks good enough to leave on the counter 52:58 - The 100 year vision for the brand 54:40 - Why I gifted my ex a full Caraway set 55:36 - Caraway as a gift, and the boomer cohort 56:46 - Microplastics in clothing and activewear 57:45 - What it's like waiting five years for a launch 58:19 - The factory that dropped them three years in 59:27 - Building trust with customers 1:00:23 - Best Caraway gifts for the holidays 1:00:52 - 20% off for EMPWR listeners 1:01:20 - Wrapping up CARAWAY OFFER: Nontoxic ceramic cookware, bakeware, food storage and the new nontoxic coffee maker. http://www.carawayhome.com/empwr20 with code: EMPWR20 for 20% off any product! THIS EPISODE IS ALSO BROUGHT TO YOU BY: NUULY: Clothing rental subscription, six styles a month for $98, hundreds of brands including Free People and Favorite Daughter. https://www.nuuly.com with code SAMCFIT for $28 off your first month! ELLA OLA: Tasteless, colorless multivitamin powder for kids, 19 vitamins and minerals plus 15 organic fruits and vegetables. https://www.ellaola.com/samcfit for 20% off your first purchase, no code needed, with a 45 day money back guarantee. LIFEBOOST COFFEE: USDA organic, single origin, third party tested for over 450 toxins including mycotoxins, mold, heavy metals and pesticides. https://www.lifeboostcoffee.com with code: SAMCFIT for 10% off, and 58% off for first time buyers using the link in the show notes! AQUATRU: Countertop water purifier certified to remove 84 contaminants including lead, chlorine, forever chemicals and microplastics. https://www.aquatru.com with promo code: SAM for 20% off, plus a 30 day best tasting water guarantee! 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We're finally answering every question you sent us about our wedding. Ian and I sat down to go through the whole day, from the venue in Chattanooga and the three dress changes, to the kids' recorded voice notes that played as they walked down the aisle, the tattoo artist we had at the reception, and the cinnamon roll cake we poured icing over instead of cutting. We're also getting into the practical stuff you asked for most. How I prepped my body in the weeks leading up, what we splurged on and where we saved, what our wedding actually cost, and the one thing I'd do differently if I could go back. Plus why I did my own makeup, where my veil is from, and the five hour nail saga the day before we left. TIMESTAMPS: 0:00 Preview 1:10 Welcome back, and how we're feeling post wedding 2:45 The Q&A you sent in on Instagram 3:00 Big wedding or elope, and why we chose a wedding 4:30 The venue, and why Chattanooga 5:30 The karaoke bar after party 6:20 Our wedding planner and why she was worth it 7:40 Ian on the aesthetic 8:20 What I felt seeing him for the first time 9:45 This is my Prince Charming 10:30 Ian's side, and a huge sense of pride 11:15 Why we wrote our own vows 11:50 Reading excerpts from our vows 12:45 The moment Ian got choked up 13:30 Thrive Market 15:30 AquaTru Shower 17:20 The kids' voice notes before the ceremony 18:40 The gifts we gave the kids 19:40 What went wrong, and the bouquet I forgot 20:30 Three dresses and three looks 21:50 We didn't eat all night 22:40 The kids' second wind and the inevitable crash 23:10 The one thing I'd do differently 23:50 Why Ian didn't wear his uniform 24:50 Ian cut his hair 25:00 The kids joining our first dance 26:20 The detail that meant more than expected 26:45 One last dance, just the two of us 27:00 The cinnamon roll cake instead of a wedding cake 28:15 Remi 30:00 Just Thrive 32:00 We had a tattoo artist at our wedding 32:40 How many people actually got tattooed 33:30 Our matching tattoos and what they say 35:20 The photo booth and the saxophonist 35:45 Did we drink on our wedding night 36:30 The most unexpected moment of the night 37:40 Lucy made it into the wedding 38:50 The protein waffle bar 40:10 What we splurged on and where we saved 41:40 Our perfume and cologne 42:30 How we chose our officiant 43:40 What our wedding cost 44:40 Paleo Valley 46:10 Caraway 47:40 How I prepped my body for the wedding 49:30 All the food we never got to eat 50:20 Why I did my own makeup 51:30 Where my veil is from 52:20 My favorite dress, and why I wore my hair slicked back 52:50 The earrings for each look 53:20 The jewelry I forgot 53:40 The five hour nail saga 55:20 Favorite and least favorite parts of the day 56:30 Where we're going on our honeymoon 57:40 Wrapping up THIS EPISODE IS BROUGHT TO YOU BY THRIVE MARKET: Over 1,000 restricted ingredients and 90+ shopping filters, delivered to your door. https://www.thrivemarket.com/samcfit for $20 off your first three orders AQUATRU SHOWER: Filtered shower head that helps reduce chlorine and other contaminants in your water. https://www.aquatrushower.com with code SHSAM for 20% off, plus a 30 day money back guarantee REMI: Custom night guards made at home for around 80% less than a dentist. https://www.shopremi.com/samcfit with code SAMCFIT for up to 50% off JUST THRIVE: Spore based probiotic that survives digestion and arrives 100% alive. https://www.justthrivehealth.com/samcfit for a free 90 day supply of digestive bitters, a $90 value, with your first 90 day subscription PALEO VALLEY: Chocolate bone broth protein with clean ingredients and no fillers. https://www.paleovalley.com/samcfit with code SAMCFIT for 15% off CARAWAY: Non toxic ceramic coated cookware and kitchenware. https://www.carawayhome.com/samcfit with code SAMCFIT for an additional 10% off WEDDING VENDORS Planning & Design: @elevents.design Photography: @kimhymesphotography Videography: @reverweddings Content Creation: @contentbysamanthastudio @manisgoldenlife Floral: @florals.sophialynn Rentals: @curatedeventsnashville Venue: @howe_farms Hair: @bristleandbride Welcome & Seating Chart: @bellebeckdesigns Stationery: @mintedweddings @minted Catering, Bar & Desserts: @impressionscatering Entertainment: @dezthedjay Saxophonist: @miqui_g_official Live Musicians: @southernstrings_music Tattoo Artist: @natasharacheltattoos Photobooth: @nashvillephotoboothco Transportation: @noogashuttles Learn more about your ad choices. Visit megaphone.fm/adchoices

I booked the hair stylist, the makeup artist and the trial in Atlanta, and then I looked in the mirror and it just didn't feel like me. So I decided to do my own wedding makeup. This is the exact sun kissed, feminine, bronzed bridal look I landed on after multiple trials. I'm taking you through every step, from skin prep and eyeshadow placement to sculpting with blush, setting it so it doesn't sink into fine lines, individual lashes, and the lip combo I found after about ten tries. Whether you're a bride, going to an event, or you just want your everyday makeup a little more glam, this one's for you. Let me know in the comments if this is a look you'd recreate 💄 Link to all makeup products: https://shopmy.us/collections/7353269 TIMESTAMPS: 0:00 Why I decided to do my own wedding makeup  0:24 Watching my mom do her makeup growing up  2:00 Booking the hair and makeup artist  2:30 My bridal trial, and why it didn't feel like me  3:20 The look I'm going for  4:00 Skin prep  4:45 Eye cream and lip prep  5:45 Why I do my eyes first  6:50 Eyeshadow and why I avoided cool tones  8:00 Lid and crease placement  10:20 Rose gold shimmer topper  11:40 Freestyle Diapers  13:30 Ella Ola  15:20 Gold on the centre of the lid  16:10 Choosing the eyeliner  16:40 Waterline and the wing  21:20 Foundation and shade matching  23:10 Concealer  23:50 Brows, a laminated look without lamination  25:20 Avoiding creasing into fine lines  26:40 Covering a blemish  31:00 Liquid blush  32:10 Sculpting with cream blush  33:10 Contour, and why I use less  34:50 Setting the under eyes  35:50 Setting the T zone  36:10 Powder blush so it lasts  37:00 Highlighter  38:20 Bronzer  40:00 Finishing the eyes  41:20 Branch Basics 43:30 Cozy Earth  45:40 Mascara, and why I'm not using waterproof  46:20 Individual lashes  49:00 Filling in the brows  50:20 Brow bone and inner corner highlight  52:10 Contouring the lips  53:20 Lip liner and lipstick  54:40 The gloss trick that makes it last  55:10 Body glow  56:20 Setting spray  56:50 The finished look Sponsors for this episode: FREESTYLE DIAPERS www.freestyle.world/empower, code EMPWR for 30% off your first three months ELLA OLA: www.ellaola.com/samcfit for 20% off your first purchase, no code needed RULA: www.rula.com/samcfit KION: www.getkion.com/samantha for 20% off BRANCH BASICS: www.branchbasics.com, code EMPWR for 15% off the premium starter kit COZY EARTH: www.cozyearth.com, code SAMCFIT for 20% off Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/ Macro Guide: https://samanthachristine.co/nutrition-guides/ Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine Learn more about your ad choices. Visit megaphone.fm/adchoices

I was diagnosed with ADHD at seven and spent the next twenty years on medication before taking myself off everything in 2021. For most of that time I thought ADHD just meant I couldn't focus. Nobody ever told me the part actually running my life was emotional regulation. Dr. Sasha Hamdani is a psychiatrist and ADHD specialist who has ADHD herself. She explains why ADHD is a regulation disorder rather than an attention disorder, why the diagnostic criteria were built by studying hyperactive little boys and how that leaves women misdiagnosed with anxiety and depression, and what is happening in your amygdala when one small criticism floods you for hours. We get into rejection sensitivity, procrastination, perfectionism, sleep, caffeine and ADHD medication, and I share for the first time that my six-year-old son was just diagnosed. Timestamps: 0:00 - Trailer/Intro 1:00 - Welcome to the Empower Podcast 1:45 - Diagnosed with ADHD at seven, Ritalin and an eating disorder 2:50 - What we miss when we call ADHD an attention problem 3:40 - Dr. Sasha Hamdani on ADHD as a regulation disorder 4:15 - Her own ADHD diagnosis and the "vitamin" her parents gave her 5:30 - Finding out at seventeen that it was ADHD medication 7:00 - Why ADHD medication alone doesn't treat ADHD 8:20 - Relearning how to sleep, eat and function with an ADHD brain 9:30 - Dopamine dysregulation in the ADHD brain explained simply 10:40 - Why the ADHD criteria were built on hyperactive little boys 11:10 - Why inattentive girls and daydreamers get missed 11:50 - Emotional regulation is the biggest piece of ADHD 13:00 - Emotional dysregulation, entrepreneurship and feeling like you're drowning 13:40 - Why ADHD in women gets misdiagnosed as anxiety or depression 14:50 - Lexapro, Wellbutrin and being medicated for the wrong thing 16:00 - Europe added emotional regulation to the ADHD criteria in 2019 19:50 - Why adult women are the hardest group to diagnose with ADHD 20:40 - What a proper ADHD assessment actually looks like 22:40 - The three types of ADHD: inattentive, hyperactive, combined 23:20 - Compensatory behaviours and how to ask women the right questions 23:50 - Is ADHD over-diagnosed or under-diagnosed 24:40 - Advice for parents scared to get their child evaluated for ADHD 26:10 - Sharing my six-year-old son's ADHD diagnosis 27:20 - ADHD tools in the toolkit and matching the tool to the child 28:00 - The nighttime zoomies and channelling hyperactivity 29:40 - Emotional regulation tools and repairing after you snap 31:40 - How to talk to a partner or child in high emotional dysregulation 32:20 - Emotional sensitivity as a neurological phenomenon 38:20 - Why criticism and tone changes hit so hard: the amygdala 39:00 - The frontal lobe delay and realising two hours too late 40:00 - How to slow the amygdala down in real time 41:20 - Delaying your response and writing it down instead 44:50 - Fight, flight and freeze in conflict, and why you shut down 47:20 - ADHD procrastination and the emotion hiding underneath it 49:30 - Why tiny tasks feel impossible: novelty and urgency 52:00 - Perfectionism, fear of rejection and feeling paralysed 54:00 - Done is better than perfect 55:20 - Working out for your brain, not your appearance 57:30 - Food, the Mediterranean diet and net progress over rigidity 1:02:00 - Sleep, delayed melatonin onset and why it's non-negotiable with ADHD 1:03:50 - Sleep tracking and the hormonal overlay across your cycle 1:05:10 - The second wind and revenge bedtime procrastination 1:06:00 - Caffeine and ADHD: why it isn't a substitute for treatment 1:07:00 - Cutting caffeine for 12 weeks and what changed 1:07:40 - How to decide whether ADHD medication is right for you 1:10:30 - How to come off ADHD medication safely 1:11:30 - Creatine, supplements and brain health 1:12:40 - ADHD misinformation on social media and who to trust 1:14:50 - Dr. Hamdani's book Too Sensitive and the emotional sensitivity spectrum 1:18:00 - What empowerment means to Dr. Sasha Hamdani Follow Dr. Sasha Hamdani: Website: https://www.drhamdanimd.com Instagram: https://www.instagram.com/thepsychdoctormd TikTok: https://www.tiktok.com/@thepsychdoctormd YouTube: https://www.youtube.com/@thepsychdoctormd Book: Too Sensitive, available anywhere books are sold Thank you to our sponsors: Freestyle Diapers: EWG-verified, fragrance-free diapers with 7-layer skin protection, tested against 1,500+ chemicals of concern, so you know exactly what's sitting against your baby's skin.30% off your first three months, bringing them down to $49/month: https://freestyle.world/ with code EMPWR Ella Ola: A tasteless, colorless multivitamin powder for kids 4 to 11 that you can mix into anything they're already eating without them ever knowing it's there.20% off your first purchase, applied automatically: https://ellaola.com/samcfit Rula: Finding a therapist who actually takes your insurance shouldn't be the hardest part of getting help, and Rula makes it about as easy as it gets.15,000+ providers, 100+ insurance plans, average $15 copay per session: https://rula.com/samcfit Kion Aminos: All nine essential amino acids in research-backed ratios, which is what I take before workouts and on rest days to hold onto lean muscle.20% off: https://getkion.com/samantha Branch Basics: One concentrate that replaces almost every cleaning product in your house, fragrance-free and screened against thousands of harmful chemicals.15% off the premium starter kit: https://branchbasics.com with code: EMPWR Cozy Earth: Bamboo bedding that actually stays cool all night, which is the single easiest upgrade I've made to my sleep.20% off, with a 10-year warranty and 100 nights risk-free: https://cozyearth.com with code: SAMCFIT Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/Macro Guide: https://samanthachristine.co/nutrition-guidesRunning Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_YouTube: @samantha_christine #adhd #adhdinwomen #adhdwomen #adultadhd #emotionalregulation #rejectionsensitivity #adhdmisdiagnosis #adhdsymptoms #adhdinadults #womenshealth #adhdmedication #adhdinkids #adhdprocrastination #perfectionism #dopamine #mentalhealth #adhdawareness #toosensitive #sashahamdani #empwrpodcast #wellnesspodcast Learn more about your ad choices. 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I've been afraid of the same things most women are. That lifting would make me bulky, that I needed to be in the gym five or six days a week, that the cardio was the part actually doing the work. I've since built my whole approach around the opposite, but I wanted to hear it from someone who could show me the science rather than the anecdote. Dr. Mike Israetel is an exercise scientist, co-founder of Renaissance Periodization, and one of the most cited voices in modern hypertrophy training. In this episode he tells me women need two days a week in the gym for a full body recomposition, explains why cardio is the wrong tool for fat loss, breaks down exactly what happens to the female physique when you lift and eat enough protein, and answers the question I get in my DMs more than any other: why do I feel puffy in the first three weeks of lifting? We also get into GLP-1s, creatine, seed oils, macro tracking, and why chasing strength is what actually gets you toned. Timestamps: 00:00 - Women, Muscle & Fat Loss: What Actually Works 01:15 - Welcome to the EMPWR Podcast with Dr. Mike Israetel 01:45 - Will Lifting Weights Make Women Bulky? 03:20 - What Weight Training + Protein Really Does to the Female Body 07:40 - Can Women Build Muscle in a Calorie Deficit? 09:40 - How to Find Your Calorie Intake Without Guessing 10:50 - Why You Feel Puffy the First 2-3 Weeks of Lifting 13:20 - Scale Anxiety: Should Women Weigh Themselves Daily? 14:50 - Menstrual Cycle Weight Fluctuations Explained 15:55 - Kinsyn Women's Health Platform 18:00 - Jones Road Beauty 19:40 - Building Muscle vs Losing Body Fat: Is There a Lag? 21:45 - Consistency, Lifting Technique & Progressive Overload 25:45 - Negative Self-Talk and Trusting the Fitness Process 29:15 - How Long Should You Stay on a Workout Program? 30:30 - Train for Strength and the Aesthetics Will Follow 33:20 - Progressive Overload for Women: What It Actually Looks Like 36:20 - Remi Night Guards for Teeth Grinding 38:20 - Clearstem Acne & Anti-Aging Skincare 40:20 - Why Repeating the Same Exercises Every Week Builds More Muscle 44:55 - Master Your Lifting Technique Instead of Switching Exercises 46:15 - Why Being Distracted in the Gym Kills Your Results 47:10 - How Many Days a Week Should Women Lift Weights? 48:35 - Training 2 vs 3 vs 4 Days a Week for Muscle Growth 50:20 - You Only Need 4-6 Exercises Per Workout 51:30 - Choosing Compound Exercises and Using Supersets 54:00 - The 30-Minute Full Body Workout Structure 55:40 - Cozy Earth Bamboo Bedding 57:20 - iRestore Red Light Therapy Face Mask 59:00 - Should Women Train Differently in Their 20s, 30s, 40s, 50s? 59:50 - HIIT, Cortisol and the Women's Hormone Myth 1:01:30 - Why High Intensity Training Matters More As You Age 1:02:45 - Why You Feel Wrecked After a Workout 1:03:50 - Strength Training for Beginners Over 60 1:05:10 - Dr. Mike's Cardio: Brazilian Jiu Jitsu 1:06:20 - Should You Add Cardio for Fat Loss? 1:08:50 - Cardio Burns Fewer Calories Than You Think 1:09:30 - Half Ironman Training and Losing Muscle Mass 1:11:40 - What Cardio Is Actually For (Not Weight Loss) 1:12:30 - Body Recomposition: How Big Should Your Calorie Deficit Be? 1:13:45 - Why Fast Weight Loss Always Fails 1:16:00 - How Slow, Sustainable Fat Loss Compounds 1:19:20 - The Mental Reframe You Need Before Losing Weight 1:20:15 - Does Dr. Mike Israetel Track His Macros? 1:21:40 - Dream Recovery Mouth Tape 1:23:00 - Kane Footwear Recovery Shoes 1:24:20 - Should Women Track Macros for Body Recomp? 1:26:00 - Snacking and Sneaky Calories 1:26:40 - Dr. Mike's Full Day of Eating 1:29:55 - Are Seed Oils and Artificial Sweeteners Bad for You? 1:32:20 - Deep Frying, Oxidation and Reused Oils 1:32:50 - Is There a Hidden Poison in Our Food Supply? 1:33:45 - The Twinkie Diet Experiment Explained 1:35:00 - The Real Reason Junk Food Makes You Gain Weight 1:37:20 - Dessert, Diet Soda and Low Calorie Ice Cream 1:38:45 - Why Cravings Disappear When You Eat Well 1:40:15 - GLP-1s Explained: Semaglutide, Tirzepatide, Retatrutide 1:43:20 - How to Keep Muscle While on a GLP-1 1:44:55 - Rapid Fire: Women's Fitness Myths Debunked 1:48:50 - Creatine for Women: Dosage, Puffiness and Acne 1:50:30 - Where to Find Dr. Mike Israetel 1:51:40 - Outro Follow Dr. Mike Israetel: Instagram: https://www.instagram.com/drmikeisraetel/ YouTube: https://www.youtube.com/@RenaissancePeriodization Website: https://rpstrength.com Thank you to our sponsors: Kinsyn Personalized women's health platform bringing your labs, records, wearables, and supplements into one place. https://kinsyn.com | Code: SAMC for 20% off your first subscription Jones Road Beauty Clean, high-performance makeup for effortless everyday routines. https://jonesroadbeauty.com | Code: EMPWR for a free full-size mascara on your first purchase Clearstem Clinically tested skincare that targets acne and aging without pore-clogging ingredients. clearstem.com/samcfit | Code: SAMCFIT for a FREE Mini Hydro Glow Plumping Moisturizer on orders $75+ Remi Night Guards Custom-fit night guards to protect your teeth, ease jaw tension, and sleep better. https://shopremi.com | Code: SAMCFIT for up to 50% off Dream Recovery Mouth tape, blue light glasses, and sleep essentials for deeper, more restorative rest. https://dreamrecovery.io | Code: SAM15 for 15% off Kane Footwear Lightweight recovery shoes for all-day comfort after workouts or long days on your feet. https://kanefootwear.com/empwr for free shipping iRestore Face Mask Cordless red light therapy mask with 360 medical-grade LEDs and three wavelengths to support collagen, fine lines, and breakouts in just 10 minutes a few times a week. https://irestorelaser.com | Code: SAMCFIT for a discount at checkout Cozy Earth Luxury bamboo bedding, towels, and everyday essentials that stay cool, soft, and comfortable all night. https://cozyearth.com | Code: SAMCFIT for 20% off, plus a 10-year warranty and 100-night risk-free trial on bedding Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/ Macro Guide: https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine Learn more about your ad choices. 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Two weeks out from my wedding and I'm sharing everything I've changed about my routine that's made me feel and look better than when I was training for an Ironman. This isn't another "do more" episode. I talk about why I cut my workouts down to 30-40 minutes and 4 days a week, how romanticizing my mornings transformed my mindset, why I'm reconsidering caffeine completely, the hypnobreathwork practice that's grounding me, how I'm using light, sound, and smell to calm my nervous system at home, the skincare products that are actually giving me a glow, why my body lost inflammation the moment I stopped overtraining, and why I think the pressure to be a "perfect bride" is the biggest trap on social media. This applies to any woman, not just brides. Timestamps: 0:00 - Intro trailer 1:07 - Welcome: two weeks out from the wedding 2:00 - Why doing less has done more for me 2:30 - What I'm covering today: workouts, skincare, mindset, and how I'm showing up daily 2:45 - Romanticizing my daily habits and making them feel fun 3:00 - Mornings: why the first 30 minutes matter 3:16 - Why I stopped looking at my phone and social media first thing 4:00 - Why I barely scroll Instagram anymore 4:30 - What my mornings actually look like now: eye patches, silence, grounding 5:30 - Nervous system: what I've been doing differently 5:41 - Limiting caffeine and what happened when I cut it out 7:07 - Breathwork: the hypnobreathwork app that changed things (Mastry by Francesca) 9:00 - Creating a calm home atmosphere 9:55 - Light, sound, and smell: the three things I'm focusing on 10:48 - Ambient lighting: color-changing bulbs, lamps, no overhead lights 12:14 - Salt lamps and why I love them 15:55 - Sound: piano jazz playlists and background music throughout the day 17:00 - Smell: non-toxic candles (Flamingo Estate, Primally Pure) 18:00 - Essential oils, lavender, and diffusers at night 19:00 - Body butter: the Neom products making my skin glow 20:00 - Morning and nighttime moisturizing routine 20:30 - Fitness: why this one surprised me 21:00 - What happened when I stopped Ironman training (the inflammation I lost) 21:30 - Why 6-7 days of high intensity creates inflammation in most women 22:00 - What I'm doing instead: bridal body workout, 4 days, 30-40 minutes 24:00 - You don't need 90 minutes in the gym to see results 25:00 - After the wedding: building muscle and eating more 30:00 - Walking for steps instead of extra cardio 31:00 - Skincare: why I'm so happy with my skin right now 31:30 - EZ Gel under eyes and Sculptra 32:00 - My top 5 must-have skincare products 33:00 - Clearstem Bright Me Up Toner 33:30 - InnBeauty Eye Cream 34:00 - Golden Hour Retinol Drops from Complexion 34:45 - Rhode Glazing Milk 35:30 - Red light therapy face mask: how I use it and why 36:56 - My nighttime wind-down routine: shower, skincare, PJs, essential oils, music 39:00 - Mouth tape, eye mask, brown noise, and the Hatch 39:30 - Sleep: why I'm aiming for 9 PM bedtime and 7.5-8 hours 40:30 - Nutrition: I'm not in a crazy deficit 41:00 - Sticking to whole foods and three meals a day 46:30 - A day in the life of what I eat: breakfast, lunch, and dinner 50:00 - Mindset: the most important part of my bridal routine 50:45 - Creating boundaries and saying no to more 51:30 - Saying no to brand deals and social events 53:00 - The pressure to be a perfect bride and social media comparison 55:00 - These habits aren't just for brides, they're for any woman 56:30 - What's coming: wedding content, honeymoon, and more Thank you to our sponsors: Ka'Chava: Plant-based nutrition shake with 25g protein, greens, and adaptogens. Get 15% off your first order with code SAMCFIT. https://www.kachava.com/ Thrive Market: Clean, healthy groceries delivered to your door. Get $20 off your first 3 orders at https://thrivemarket.com/SAMCFIT iRestore Face Mask: Red light therapy face mask with 360 medical-grade LEDs for collagen, fine lines, and clearer skin. Use code SAMCFIT at checkout for a discount. https://www.irestorelaser.com/ AquaTru Shower: Filtered shower head that reduces chlorine and contaminants for healthier skin and hair. Get 20% off with code SHSAM. 30-day money-back guarantee. https://aquatru.com/ Caraway: Premium ceramic-coated cookware with a non-stick surface and easy cleanup. Use code SAMCFIT for an extra 10% off. https://www.carawayhome.com/ Rula: Find licensed therapists and psychiatrists who accept your insurance. Average $15 copay per session. 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I was diagnosed with ADHD at seven years old. I was put on medication and stayed on it for over twenty years. I changed medications more times than I can count, for ADHD, for anxiety, for depression, and I never really felt like I knew who I was without them. When I finally came off everything in my early 30s, I started building structure and discipline through fitness, nutrition, breathwork, and routine, and it changed my life. But there was always something underneath that I couldn't reach. So I let a brain specialist put a cap on my head and map my brain. What she found confirmed things I'd felt my entire life, and explained things I never understood. Angie is the founder of Brain Code Centers and a neurofeedback specialist who has helped thousands of people rewire their brains without medication. She fractured her skull and suffered a traumatic brain injury in college, was told she might never go back to school, learned to walk again, and went on to get her master's in clinical mental health. In this episode she maps my brain live, maps Ian's brain, explains why 80% of people diagnosed with ADHD don't actually show the neurological pattern for it, breaks down what anxiety, depression, and trauma actually look like in brain waves, and tells me the one thing I've been missing in my entire wellness routine: a hardware reset for my brain. Timestamps: 0:00 - Trailer/Intro 1:30 - What is neurofeedback and brain mapping 3:00 - How neurofeedback is different from therapy and counseling 5:30 - Angie's story: fractured skull, TBI, and learning to walk again 7:00 - What the brain is capable of: transformation and healing 8:00 - What conditions neurofeedback treats: anxiety, depression, OCD, ADHD 8:30 - ADHD in kids: the youngest she's ever worked with 9:30 - Why people are skeptical (and how a 10-question questionnaire gets you medication) 11:00 - How the brain map session works: in-person vs remote 16:00 - What happens during a brain map: eyes open, eyes closed, done 17:00 - How women's cycles affect brain wave patterns 18:00 - Brain markers for anxiety and depression: what she actually sees 18:30 - "80% of people with ADHD show no neurological pattern for it" 19:30 - How long neurofeedback takes and when you start noticing changes 21:00 - How it actually rewires your brain: operant conditioning explained 23:30 - Who is neurofeedback for (even if you feel fine) 24:30 - Brain health and longevity: Alzheimer's, dementia, and why plasticity matters 30:00 - My brain map results: the classic ADD pattern she found immediately 31:00 - What the ADD pattern means: theta waves, processing speed, and routine 34:00 - Sleep patterns, brain injury correlations, and sleep apnea 35:00 - Ian's brain map: hypervigilance and the Navy SEAL pattern 36:00 - My emotional brain vs. Ian's emotional shutdown: what she saw in both of us 37:00 - Why we choose the partners we choose, based on brain patterns 38:00 - How ADD fuels creativity but kills execution (and why I get paralyzed) 40:00 - I was on ADHD medication from age 7 to 31. Here's what it was really like. 41:00 - "If we have a hardware issue, a software update isn't going to cut it" 42:00 - Is neurofeedback permanent? Do you need maintenance sessions? 47:00 - Ian's brain: military, first responders, and PTSD patterns 49:00 - How Ian copes: working out as his outlet 50:00 - The question she's never been asked: empathy for addiction 51:00 - Addiction is an OCD pattern: why addicts are always addicted to something 52:00 - Can you see narcissism on a brain map? Born vs. made 54:00 - The transformation story: from unable to fly to boarding a plane to China 56:00 - Your brain is capable of change. You are not your diagnosis. 57:00 - What living with ADD has taught me about myself 58:00 - What empowerment means to Angie 59:00 - Where to find Brain Code Centers and how to start Follow Angie / Brain Code Centers: Instagram: @braincode.centers Website: https://braincodecenters.com Free consultations available - DM them on Instagram or visit the website. Thank you to our sponsors: Lifeboost Coffee: USDA-certified organic, single-origin coffee tested for 450+ toxins. Low acid with a smooth, rich flavor. Use code SAMCFIT for 10% off or get up to 58% off as a first-time buyer at https://lifeboostcoffee.com Paleovalley Protein: Clean bone broth protein powder. Perfect for smoothies, oatmeal, or hot chocolate. Get 15% off your first purchase at https://paleovalley.com/samcfit with code SAMCFIT. Little Spoon: Kid-friendly meals and snacks made with real ingredients. No artificial dyes, flavors, or sweeteners. Get 30% off your first order at https://littlespoon.com/samcfit with code SAMCFIT. AquaTru Shower: A filtered shower head that reduces chlorine and contaminants for healthier skin and hair. Get 20% off at https://aquatrushower.com with code SHSAM. Kinsyn: A personalized women's health platform that brings together your labs, records, wearables, and providers in one place. 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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. 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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