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.

TIMESTAMPS:

THIS EPISODE IS BROUGHT TO YOU BY

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

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 💄

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

Follow Dr. Sasha Hamdani:

Instagram: https://www.instagram.com/thepsychdoctormd

TikTok: https://www.tiktok.com/@thepsychdoctormd

YouTube: https://www.youtube.com/@thepsychdoctormd

Thank you to our sponsors:

Freestyle Diapers:

Ella Ola:

Rula:

Kion Aminos:

Branch Basics:

Cozy Earth:

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

#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. Visit megaphone.fm/adchoices

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. Visit megaphone.fm/adchoices

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. Get started at https://rula.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

How I romanticize my home: https://shopmy.us/shop/collections/4544846

The skincare products I recommend: https://shopmy.us/shop/collections/4552627

Hypnotherapy app that really works: https://mastryexperience.com/hypnobreathwork-app/ 

Dinner jazz playlist I recommend in this episode: https://open.spotify.com/playlist/37i9dQZF1DWWKeNBqaIy5U?si=dBREKoC1Rj6sll416dIh8A&utm_source=copy-link&pi=cSivamvQQZqSG

Follow Sam:

Insta: @samcfit_

YouTube: @samantha_christine

#bridalroutine #weddingprep #preweddingroutine #lessismore #doingless #overtraining #inflammationinwomen #nervoussystem #groundingroutine #morningroutine #breathwork #hypnobreathwork #skincareroutine #glowyskin #ambientlighting #bodybutter #redlighttherapy #workoutroutine #liftingforwomen #30minuteworkout #bridetobe #weddingwellness #mindset #socialmediapressure #selflove #empwrpodcast #wellnesspodcast #womenswellness #fitnessjourney #womenover30 #romanticeyourlife

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

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. Take a free quiz at https://kinsyn.com/empwr and use code SAMC for 20% off your first subscription.

Just Thrive Probiotic: Spore-based probiotic that survives stomach acid and reaches the gut alive. Get a FREE 90-day supply of Digestive Bitters ($90 value) with your first 90-day 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

#adhd #adhdwomen #adhdmedication #neurofeedback #brainmapping #brainhealth #brainwaves #mentalhealth #anxietyrelief #depression #adhddiagnosis #adhdinwomen #adhdawareness #adhdmom #braintraining #neuroplasticity #rewireyourbrain #ptsd #traumahealing #mentalhealthawareness #braincodenters #empwrpodcast #wellnesspodcast

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

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

Ian and I sat down three days after his vasectomy reversal to answer the

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