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

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

This week on EMPWR, we're joined by Angelo Keely, Co-founder and CEO of Kion, for an eye-opening deep dive into the world of essential amino acids and why they’re so much more than just a supplement buzzword. From building muscle and boosting energy to supporting skin, brain function, and healthy aging, amino acids are foundational to overall wellness, and Angelo breaks it all down in a way that’s practical, science-backed, and empowering.

Angelo shares his unique journey, from growing up in a health-conscious family to a life-altering near-death experience at 16 that led him to rebuild his body through nutrition, meditation, yoga, and breath work. That pivotal healing journey ultimately inspired him to build a company rooted in true health optimization. We explore: why essential amino acids matter (especially for women!), how to support your body with better protein intake, Angelo’s personal wellness rituals and daily routines, tips for staying energized and healthy while managing business and family, and the power of manifestation and creating a life that feels aligned. Whether you’re a wellness pro or just curious about how to feel stronger, more energized, and empowered in your body, this episode is packed with insights that will leave you inspired to take your health to the next level.

SHOWNOTES:

Visit ⁠getkion.com/samantha⁠ for 20% off

Sam’s LINKS:

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

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Timeline | SAMCFIT

https://www.timeline.com/samcfit

LMNT:

drinklmnt.com/SAMCFIT

Beam Kids | code: SAMC

http://shopbeam.com/SAMC

Vitaclean | code: SAMCFIT

https://vitacleanhq.com/

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

https://www.empwrbysam.com/

My Macro Guide:

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

Running Programs:

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

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

Follow Angelo & KION:

Insta: @kion

https://www.instagram.com/kion

Topics discussed:

00:00:00: Intro

00:01:19: Angelo's story

00:18:49: Starting Kion & supplement philosophy

00:23:08: Amino Acids vs. Protein explained

00:41:17: Whole Foods vs. Supplements debate

1:06:01: Science & Studies on Aminos

1:13:05: Empowerment through nutrition, how amino acids fit into sustainable wellness

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

Today on The EMPWR Podcast, we’re joined by Harry and Brett– best friends, former college athletes, and the voices behind The Meat Mafia Podcast. From their own health transformations to launching a platform that challenges mainstream nutrition norms, these two are on a mission to empower people to think differently about their food, and where it comes from, and ultimately, to become the CEO of their own body.

We get into: the path from athletics and burnout to entrepreneurship and metabolic health, Brett’s experience navigating an autoimmune disease and getting off all medications by taking his health into his own hands, why the meat industry has been so misunderstood (and what most people get wrong), hot takes on the carnivore diet, vegan diet, seed oils, and what “clean eating” really means, the food system, decentralization, and taking your health into your own hands, and building a brand (and a mission) with your best friend.

We also talk about the “good, better, best” framework when it comes to sourcing meat, and how to apply that same mindset to the way you consume and make choices with food in everyday life. If you’re passionate about clean eating, but also believe in balance, and if you're questioning what’s actually healthy, or just want to feel more grounded in your choices… this one’s for you.

SHOWNOTES:

Sam’s LINKS:

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

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Boncharge | code: SAMCFIT15

https://boncharge.com/

Cozy Earth | code: SAMCFIT for 40%

cozyearth.com

Manukora Manuka Honey | code: SAMCFIT for 15% off

http://manukora.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

Noble Origins | code: EMPWRHead to https://nobleorigins.com/ and get 20% of your first order

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

Cal Newport’s book “Deep Work”https://a.co/d/gVhb4Qg

Follow Brett & Harry:

Insta: @meatmafiabrett 

https://www.instagram.com/meatmafiabrett

Insta: @meatmafiaharry

https://www.instagram.com/meatmafiaharry/?hl=en

Topics discussed:

00:00 – Introduction

01:15 – Brett’s story

07:05 – Impact on family eating habits, removing seed oils, prioritizing grass-finished meats

10:32 – Harry’s Story 

14:36 – Animal-Based Diet & Endurance 

17:47 – Carnivore vs. Animal-Based 

19:40 – Meat Quality & “Good, Better, Best” 

22:28 – Grocery Store Strategies 

26:10 – Eggs & Raw Milk  “Swill milk” problem, pasteurization, nutrient loss, industrial motives.

32:37 – Veganism & Nutrient Deficiencies 

35:55 – Eating Animal-Based with Family 

39:12 – Seed Oils & Metabolic Health 

43:04 – Sugar, Carbs & Metabolic Flexibility 

46:48 – Dining Out & Travel Eating 

50:15 – Meal Prep & Simplicity 

54:26 –Biggest Myths About Meat 

59:15 – Food System & Personal Responsibility 

01:03:52 – Final advice for improving diet quality

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

Big news… we’re doing an IRONMAN! Today, we’re diving headfirst into the full behind-the-scenes of how we’re balancing training with parenting and work, how Sam’s feeling with more carbs and calories, her current supplement lineup, our game plan for sleep and recovery, and the fears (and excitement) that come with tackling something this big.

We also get into some of your questions: current macros, thoughts on alcohol, moderation when it comes to treats, gamechangers for a strong core and abs, favorite long run listens, go-to non-toxic makeup and home products, and so much more. If you’re curious about endurance training, love a peek behind the curtain, or just want some honest convo about big goals and real life… you’ll love this one!

SHOWNOTES:

Sam’s LINKS:

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

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod 

Branch Basics | code: EMPWR

https://branchbasics.com/EMPWR

Caraway | code: SAMCFIT

Carawayhome.com/samcfit

Manukora honey | code: SAMCFIT

https://manukora.com/samcfit

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

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

Sam’s Nutrition Coach | James Free

Instagram: https://www.instagram.com/27healthandwellness

Topics discussed:

00:00:00: Intro

00:01:14: Coaching, new nutrition plan, and NYC Marathon training approach

00:03:58: Ironman

00:06:08: Running preferences, the mental/spiritual side of Ironman training

00:08:13: Announcing Dubai Ironman participation and timing in relation to family planning

00:13:22: Ironman training plan

00:17:09: Ironman fears; drowning and being properly fueled

00:18:17: Ian’s Ironman experience

00:20:58: Nutrition plan progress, carb intake, societal views on carbs for women, and nutrient timing

00:26:07: Updated supplements, importance of electrolytes, sleep priority, recovery tools

00:34:53: Excitement/nerves about training together

00:39:38: Tips on dealing with muscle soreness

00:40:46: Engagement ring

00:41:20: Haircare products for running (pre and post), long run music recommendations

00:42:35: Non toxic products

00:43:14: Starting a YouTube channel, defined abs

00:44:59: Self control with sweet treats

00:46:32: Alcohol habits, quitting reasons, moderation mindset

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

If you’ve ever felt frustrated by breakouts despite doing everything right, this episode is for you. I’m joined by Danielle and Kayleigh, founders of the cult-favorite brand @clearstemskincare, for a powerful conversation on healing your skin from the inside out.

We dive into the real root causes of acne (like gut health, hormones, and stress!) and the myths still holding so many women back from the clear, confident skin they deserve.

We also cover: how to simplify your skincare routine when traveling, clean beauty musts (and what to avoid), the truth about Botox + fillers, skin-supportive habits that go beyond products, and their personal routines + Clearstem go-to’s. This episode is full of the kind of insights you won’t hear in your average skincare convo, because your skin is a reflection of what’s happening beneath the surface.

SHOWNOTES:

Sam’s LINKS:

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

Clearstem | code: SAMCFIT

https://clearstem.com/SAMCFIT 

Dream Recovery | code: SAM15

https://dreamrecovery.io/

LMNT:drinklmnt.com/SAMCFIT

David’s Protein:

http://davidprotein.com/samcfit

Vitaclean | code: SAMCFIT

https://vitacleanhq.com/

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

https://www.empwrbysam.com/

My Macro Guide:

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

Running Programs:

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

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

Follow ClearstemInsta: @clearstemskincarehttps://clearstem.com/

Follow Danielle + Kayleigh

Insta: @danielle.the.acne.guru 

https://www.instagram.com/danielle.the.acne.guru/

Insta: @kayleigh.christina 

https://www.instagram.com/kayleigh.christina/

Danielle and Kayleigh’s go-to makeup brands and products:

Topics discussed:

00:11 – Intro 

01:14 – The holistic approach: anti-acne + anti-aging

02:28 – How inflammation shows up differently (acne, aging, eczema)

03:00 – Danielle’s personal acne journey

05:06 – Kayleigh’s acne journey & meeting Danielle

10:22 – Acne, confidence & the emotional toll

14:25 – Natural alternatives to Accutane 

15:19 – Spironolactone: pros, cons & side effects

16:47 – Elimination diet for acne 

18:53 – Supplements that trigger acne 

23:03 – Bio-individuality: finding your unique triggers

27:25 – Pore-clogging ingredients explained + CLEARSTEM checker tool

31:15 – Favorite non-comedogenic foundations & makeup tips

35:55 – How CLEARSTEM products were created

39:01 – Bounce Back serum, HydroGlow & bakuchiol vs retinol

42:18 – The CLEAR Kit routine + exfoliation tips

45:51 – CLEARSTEM = anti-aging + anti-acne

46:25 – Roast or Toast skincare trends 

51:21 – What empowerment means to Danielle and Kayleigh

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

In this episode, Ian and I sit down with Josh and Katy Whalen, founders of JOI + BLOKES, to talk about something that’s more common than people think, but far from normal: the loss of sex drive. Josh opens up about his personal health crisis that nearly cost him his marriage. After being dismissed by traditional doctors, he discovered his low libido was actually caused by low testosterone levels, something only uncovered through deep lab work and the help of a functional health practitioner.

Katy shares her own story about post-kids hormonal shifts, and how it inspired her to launch JOI, a women-focused solution built alongside BLOKES. Together, they created a nationwide service that brings advanced lab testing right to your doorstep. Clinicians come to your home, draw blood, and walk you through your results, giving you an actionable plan (complete with supplement support) to restore your vitality.

If you’ve ever felt like something’s “off” but your doctor says you’re fine, this episode is for you. Discover how getting to the root cause can completely change your life, and your relationships.

SHOWNOTES:

Sam’s LINKS:

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

Joi + Blokes Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://joiandblokes.com/

Cozy Earth | code: SAMCFIT for 40%

cozyearth.com

Maui Nui Venison | code: SAMCFIT

⁠http://mauinuivenison.com/samcfit

Manukora Manuka Honey | code: SAMCFIT for 15% off

http://manukora.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

Follow Josh + Katy + Joi + Blokes:@joiwomenswellness

@getblokes

@katy_whalen@whalen_joshua

Topics discussed:

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

“How do you actually grow as a content creator?” In this episode, I’m sharing what it looked like to build my brand from the ground up, starting while I was still working full-time in pharmaceutical sales. From posting recipes and workouts on Stories with barely any followers, to getting my first brand deal, launching a fitness app, and working with a management team, I’m walking you through the real behind-the-scenes of content creation, business growth, and everything in between! This episode is packed with practical takeaways and honest answers to your biggest questions, plus, I’m sharing the systems I use to plan and edit content, how I structure my day, and why I’ve never bought a follower (and never will!) If you’re serious about creating content, building community, or showing up online in a way that’s real… this one’s for you! Let this episode be the permission you needed to start messy, stay committed, and grow something you’re proud of, all while remembering your WHY.

SHOWNOTES:

Sam’s Calendar:

https://www.shopltk.com/explore/Samcfit/posts/c8f74e9f-25ed-11f0-963f-0242ac110029

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Boncharge | code: SAMCFIT15

https://boncharge.com/

Caraway | code: SAMCFIT

carawayhome.com/samcfit

Promix Supplements | code: SAM

https://promixnutrition.com/?dt_id=1140742

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

https://www.empwrbysam.com/

My Macro Guide:

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

Running Programs:

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

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

Follow IanInsta: @ianschinelliYouTube: https://www.instagram.com/ianschinelli/

Topics discussed:

00:00:00: Introduction

00:00:24: Highly requested episode

00:01:56: How Sam's content creator journey started

00:04:38: Sam's first piece of content

00:06:29: Early content strategy

00:07:55: Seeing the value in her content

00:09:40: Moments of hesitation

00:12:06: The reel that went viral

00:14:28: Fitness coaching

00:15:32: Content creation picking up

00:16:41: Tips for growing social media

00:18:17: Authenticity

00:18:45: Sam's mission that keeps her going

00:21:09: Content planning

00:26:05: Hard work, busy life

00:27:40: Balancing working out, family, businesses and content creation

00:28:35: First brand deal

00:31:53: Be picky with brands you want to work with

00:34:18: Management company

00:35:34: Pressure to look a certain way

00:38:48: Burned out

00:39:07: Online community

00:41:52: Editing skills

00:42:24: Haters

00:43:25: How to get sponsors

00:44:20: Quality

00:45:14: Use AI to learn

00:46:39: Remember your why

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

This week, I’m joined by the amazing Stefany Bare! Mama, entrepreneur, and author, we chat about all things wellness, motherhood, marriage, entrepreneurship, and faith.

Stefany shares how she balances it all. From career and family life, multiple moves, what inspired her children’s book, and how her relationship with God has shaped her marriage and motherhood. Plus, we dive into her supplement stack, favorite workouts, and her honest take on navigating chaos with grace. It’s a powerful reminder that you can lead with purpose, stay grounded in your values, and still show up fully in every season. You won’t want to miss this one.

SHOWNOTES:

Sam’s LINKS:

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

Joi + Blokes Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://joiandblokes.com/

Cozy Earth | code: SAMCFIT for 40%

cozyearth.com

Branch Basics | code: EMPWR

⁠https://branchbasics.com/EMPWR⁠

David’s Protein:

http://davidprotein.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

Follow StefanyInsta: @stefany.bareBlog: https://stefanybare.com/

Topics discussed:

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

In this heartfelt solo episode, we’re diving into your most asked questions about motherhood; from hospital and home births to postpartum recovery, breastfeeding, potty training, and finding time for fitness with little ones. Sam’s sharing her personal experience with mom guilt, reconnecting with yourself after babies, support systems and marriage, and the unexpected confidence that motherhood brings.

Whether you're deep in the newborn fog, navigating toddler chaos, dreaming about future motherhood, or simply curious about what this season looks like… this one’s for the girls. A soft, honest conversation about the most important (and most stretching) role Sam’s ever stepped into.

SHOWNOTES:

Sam’s Travel LINKS:

https://www.shopltk.com/explore/Samcfit/posts/194b8d85-40a2-11f0-aab2-0242ac110016

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Cozy Earth | code: SAMCFIT

https://cozyearth.com/

Maui Nui:

mauinuivenison.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

____________________

Topics discussed:

00:00:22: Welcome

00:00:27: Honduras recap

00:04:09: Main goal for this episode

00:04:38: Pregnancy

00:11:30: Home birth

00:15:48: Bouncing back postpartum

00:17:52: Sam’s postpartum experience

00:21:21: Arguing in front of kids

00:23:46: How to feel yourself postpartum

00:27:24: Mom guilt

00:29:59: What surprised Sam about herself after becoming a mother

00:31:38: When do you get your life back after becoming a mother?

00:35:04: Fitness and breastfeeding

00:37:21: Lack of support from spouse during postpartum period

00:40:46: How to get back into fitness with small children

00:44:39: Work-life balance

00:47:42: Potty training tips

00:49:30: Junk food and kids

00:52:38: Did your health and fitness dip after kids?

00:54:09: Summary

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

Today I’m chatting with Albert Matheny - RD, performance nutritionist, and founder of PROMIX - all about what’s actually in your food and how to fuel your body in a way that feels good and supports your goals.

Albert has degrees in Exercise Physiology, Human Nutrition, and Human Performance, and he seriously knows his stuff. We get into why you might be crashing after meals (even “healthy” ones), how to read labels without overthinking it, and the sneaky ingredients like gums and sugar alcohols that could be messing with your gut.

We also talk protein, hydration, carbs, blood sugar, and how to make better choices without overcomplicating your routine. This one’s packed with info and super actionable, especially if you want to feel more energized, clear, and strong day to day!

___________________

SHOWNOTES:

Sam’s LINKS:

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

Caraway | code: SAMCFIT

carawayhome.com/samcfit

Cozy Earth | code: SAMCFIT

cozyearth.com⁠

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

https://www.empwrbysam.com/

My Macro Guide:

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

Running Programs:

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

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

Follow AlbertInsta:@albertmatheny

____________________

Topics discussed:

00:00:00: Intro

00:01:14: Welcome 

00:02:05: How Albert got into the health and wellness space

00:12:03: Kid friendly products 

00:12:54: Deciding to create a supplement brand

00:17:40: Coming up with flavor profiles

00:20:34: No-go ingredients in supplements (gums, sugar alcohols)

00:32:00: Nutrition labeling laws

00:34:38: Supplement recommendations for women

00:40:51: Body recomp

00:42:57: Albert V

00:43:50: Albert’s wife supplement stack

00:49:29: Bioindividuality 

00:51:56: Carbs

00:55:15: rewarding yourself

01:02:31: Nutrient timing

01:06:46: LISS vs HIIT

01:13:22: What’s the future for PROMIX?

01:15:07: What does empowerment mean to Albert?

01:17:09: Love it or leave it game

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