In this episode, Ian and I break down the four non-negotiables for achieving real, sustainable health and fitness results. Whether you’re frustrated with not seeing progress despite working hard, or you’re just looking for a clear blueprint to follow, this conversation lays out exactly what may be missing in your routine.Together, we cover the fundamentals of nutrition, fitness and progressive overload, the importance of sleep and recovery, and the ultimate “secret sauce”, consistency. This episode isn’t just about workouts and macros—it’s about building a lifestyle that actually sticks. If you give yourself three months and apply these principles, you’ll see and feel a transformation.

SHOWNOTES:

Sam’s LINKS:

https://www.shopltk.com/explore/Samcfit

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Clearstem | SAMCFIT

Go to www.clearstem.com/SAMCFIT for 15% off.

Cozy Earth | code: SAMCFIT

Head to www.cozyearth.com for 40% off!

REMI | code: SAMCFIT

Go to www.shopremi.com/SAMCFIT for up to 50% off your custom night guard.

David’s Protein:

http://davidprotein.com/samcfit

Caraway | code: SAMCFITCarawayhome.com/samcfit

EMPWR by Sam App | *free 7-day trial*

https://www.empwrbysam.com/

My Macro Guide:

https://samcfit.com/macro-guide-only

Running Programs:

https://www.samcfit.com/running-programs

Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine

Hatch Restore 3

Sam’s Nutrition Coach | James FreeInstagram: https://www.instagram.com/27healthandwellness

Topics discussed:

00:00 Intro + Life update

03:08 The foundation of nutrition, key principles 

10:11  Macro Tracking + examples of under-eating or misjudging intake

13:07 Protein Intake + food quality (fear of eating protein, whole foods vs processed foods)

15:31  Meal prep + consistency (cheat meals, balancing indulgences while staying on track)
21:27 Progressive overload basics

27:10 Tracking body composition changes

29:00 Muscle fatigue vs. failure and debunking the myth that lifting heavy makes women bulky
32:25 Training frequency & at-home options

38:25 Why sleep is a game-changer

41:14 Recovery tools & strategies

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