The EMPWR Podcast

By Samantha Christine & Pursuit Network

Welcome to THE EMPWR PODCAST— the show where wellness meets real life + confidence becomes your way of being. Hosted by Fitness Entrepreneur, Certified Personal Trainer + Nutritionist, Samantha Christ... more

· Health & Fitness

4.9

113113 ratings

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FAQs about The EMPWR Podcast:

How many episodes does The EMPWR Podcast have?

The podcast currently has 60 episodes available.

The EMPWR Podcast episodes:

March 18, 2026 Running Changed My Life: From Zero Miles to Ultra Marathons | ft. Matt Choi
In this episode, I sit down with Matt Choi: content creator, endurance athlete, and one of the most inspiring voices in the running community. Matt's journey is anything but linear. From playing college football to losing his job during the pandemic, he found running as a form of therapy and self discovery. What started as a casual four mile run turned into marathons, ultramarathons, and a thriving online community built around pushing limits and doing hard things.
We dive deep into running for beginners, fueling your body, strength training for runners, and recovery. Matt breaks down how to start running if you've never done it before, the walk jog method that actually works, how to choose the right shoes, and why you don't need to have it all figured out to just start. We talk about fueling during long runs, the importance of electrolytes, carb loading before races, and why eating enough is non negotiable if you want to avoid injury.
We also get into the mental side of running: why it's more about mindset than mileage, how running became therapy for both of us, and what it takes to show up even when it's hard. Matt opens up about the New York City Marathon controversy, how he handled the backlash, and what he learned from taking accountability in a very public way. We also talk about his next challenge: transitioning into triathlons and taking on a 70.3 Ironman.
This conversation is raw, real, and packed with practical advice for anyone who's ever thought about lacing up their shoes and just going. Whether you're training for your first 5k or your tenth marathon, this episode will remind you that you don't need permission to start, you just need to show up.
_____
About Matt Choi:
Matt Choi is a content creator, endurance athlete, and former college football player known for his authentic approach to running and fitness. After losing his job during the pandemic, Matt discovered running as a form of therapy and self challenge. He's completed over 40 marathons, multiple ultramarathons including the Leadville 100, and has built a loyal community by sharing his journey of pushing limits and doing hard things. Matt is currently training for triathlons and continues to inspire thousands to start running and chase their goals.
Find Matt:
Instagram: @matchchoi_6
TikTok: @matchchoi_6
YouTube: Matthew Choi
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7 day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
_____
Caraway
visit https://Carawayhome.com/EMPWR you can take an additional 10% off your next purchase
Remi
Go to https://shopremi.com/SAMCFIT and use CODE SAMCFIT to get up to 50% off at checkout
Cozy Earth
Head to https://cozyearth.com and use my code samcfit for up to 20% off
Just Thrive
Save 20% on your first order at https://justthrivehealth.com/SAMCFIT with code SAMCFIT
Air Doctor
Head to https://AirDoctorPro.com and use promo code SAM to get UP TO $300 off today!
Dream Recovery
Head to https://dreamrecovery.io code SAM15
Topics discussed:
00:00:00 From College Football to Running: Matt's Origin Story
00:04:57 The Murph Challenge & First Intro to Distance Running
00:10:38 First Marathon Attempt & Learning Through Failure
00:15:33 Getting a Coach & Breaking Sub-3 Hours
00:22:36 Shoe Guide: What Runners Need to Know
00:31:59 Fueling for Runners: Gels, Timing & Race Day Nutrition
00:40:37 Strength Training for Runners
00:47:48 Recovery Essentials: Sleep, Massage & Staying Ahead of Injuries
00:52:24 Leadville 100 & The NYC Marathon Controversy
00:54:25 The NYC Marathon Ban: What Happened & Moving Forward
01:04:21 Next Challenge and Goals
01:11:20 What Empowerment Means & Final Thoughts

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1h 14min
March 11, 2026 The Hidden Truth About My Gut Health: Why I Cut Out Caffeine & Protein Powder
What if the bloating, stomach pain, and exhaustion you've been dealing with for years weren't just something to manage, but a signal that something deeper was going on?
In this episode, I'm getting vulnerable and sharing the full story behind my gut health journey: the decade of symptoms I couldn't explain, the tests I finally took, and the protocol that's changing everything. For years, I dealt with intense bloating, stomach pain, gas, constipation, and acne. I cut out gluten, dairy, sugar, and processed foods. I took food sensitivity tests, did blood work, and tried everything I could think of. But nothing fully worked. And the hardest part? Showing up on social media every day to talk about health and wellness while quietly struggling on the inside.
After hitting my breaking point, I reached out to my friend Amy Migdalia, a gut health specialist, and we ran comprehensive testing: a full blood panel, stool test, and MRT food sensitivity test. The results? H. pylori, low stomach acid, dehydration, and a depressed immune system. The pieces finally started to make sense. We dove into what H. pylori is, how it thrives in low stomach acid environments, and why I chose a natural protocol over antibiotics to eradicate it and address the root cause.
I walk you through the 12 week protocol I'm following: cutting out caffeine, cinnamon, bananas, oats, broccoli, cauliflower, protein powders, protein bars, and all processed foods. I'm focusing on whole foods only, taking 25+ pills a day including digestive enzymes, antimicrobials, probiotics, prebiotics, and binders. Ian even cut out caffeine and energy drinks with me to support me through it, which has been huge.
Only three weeks in, and I'm already feeling like a different person. No bloating. No stomach pain. No gas. No flare ups. More sustained energy. Clearer skin. It's wild how much better I feel already, and we're just getting started. If you've ever struggled with gut issues, felt like nothing was working, or wondered if there's more going on beneath the surface, this episode is for you. Your gut isn't just part of your health. It is your health.
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7 day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
Follow Amy:
https://www.instagram.com/amymigdalia?igsh=dXE4djhjeWV6aHNw
_____
PaleoValley
Head to https://paleovalley.com/samcfit for 15% off your first purchase.
Miraval Resorts
Book a stay and start your journey toward Life in Balance at Miraval Resorts.
Branch Basics
Get 15% off at https://BranchBasics.com with our code EMPWR
Fond
Go to https://fondregenerative.com/samcfit for 10% off your one-time order with code SAMCFIT
AquaTru
Go to https://AquaTru.com for 20% off your purifier using promo code SAM
Kane
Check them out at kanefootwear.com, no code needed
_____
Topics discussed:
00:00:00 Welcome & The Struggle Behind the Scenes
00:00:33 Vegas HYROX Race & Hitting a PR
00:06:15 Calvin Harris Concert & Late Night Adventures
00:07:36 LA Podcast Recording & Meeting Dream Guests
00:14:09 A Decade of Gut Health Issues & Symptoms
00:24:33 The Testing Process: Blood Panel & Stool Test
00:26:33 The H. Pylori Diagnosis & What It Means
00:28:40 Food Sensitivities & Cutting Out Caffeine
00:34:02 The Caffeine Withdrawal & Day-to-Day Reality
00:37:01 The 12-Week Protocol: Supplements & Whole Foods
00:39:40 Week 3 Results & Feeling Like a Different Person
00:44:03 Final Thoughts & Community Support

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46min
March 04, 2026 From Viral Recipes to Skincare: How One Woman Built Her Dream Life | ft. Olivia Adriance
What if the fear of not being enough, the pressure to do it all perfectly, were the exact things keeping you from stepping into the version of yourself you're meant to become?
In this episode, I sit down with Olivia Adriance: content creator, recipe developer, soon to be cookbook author, and founder of an upcoming beauty brand built on skin nourishing ingredients. Olivia's journey is anything but linear. From working in corporate accounting to quitting her job during the pandemic to pursue content creation full time, she's built a thriving community around effortless, gluten free, dairy free, refined sugar free recipes that actually taste good and don't take hours to make.
We dive deep into her story, her philosophy on food, and what it really takes to build a brand rooted in passion. Olivia opens up about how she healed her cystic acne through diet, why she started sharing recipes on Instagram, and what it was like to post into the void for 18 months before anything took off. We talk about going viral, navigating imposter syndrome, working with your spouse, and why healthy eating isn't the end goal but the catalyst to unlock your life.
We also get into the behind the scenes of her upcoming physical cookbook with 100 brand new recipes, how she's been developing a clean beauty line for the past eight months, and why she's only pouring her energy into projects she's truly passionate about. From recipe development to working with management, this episode is packed with real talk for anyone building something from scratch.
If you've ever felt stuck between who you are and what you do, or you're trying to balance motherhood, career, and showing up as your best self, this episode is for you. Olivia is proof that you don't need to have it all figured out to keep moving forward. You just need passion, persistence, and the courage to share your story.
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About Olivia Adriance:
Olivia Adriance is a content creator, recipe developer, and founder known for her gluten free, dairy free, refined sugar free recipes that make healthy eating effortless and delicious. With a background in corporate accounting, Olivia left her career to pursue content creation full time, growing her community to over 1 million followers. She's currently working on her first physical cookbook and launching a clean beauty brand focused on skin supportive color cosmetics.
Find Olivia:
Instagram: @oliviaadriance
Website: oliviaadriance.com
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
_____
Clearstem
Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order.
Just Thrive
save 20% on your first order at https://justthrivehealth.com/SAMCFIT, code SAMCFIT.
Remi
Go to https://shopremi.com/SAMCFIT code SAMCFIT to get up to 50% off at checkout.
Kion
Visit https://getkion.com/samantha for 20% off.
Wild Grain
Visit https://wildgrain.com/SAMCFIT.
Dream Recovery
Visit https://dreamrecovery.io code SAM15.
Topics discussed:
00:00:00 Welcome & The Power of Healthy Eating
00:01:47 From Corporate Accounting to Content Creator
00:05:35 Overcoming Fear & Embarrassment: The Early Days of Posting
00:08:21 18 Months of Grinding: The Road to Going Viral
00:13:38 Viral Recipes & Hitting 100K Followers in a Month
00:28:00 Healing Acne Through Food: The Gluten, Dairy & Sugar-Free Journey
00:32:55 Simple, Flavorful & Healthy: The Recipe Philosophy
00:46:17 Motherhood, Identity Crisis & Postpartum Survival
01:08:50 Launching a Beauty Brand: Skin-Supportive Color Cosmetics
01:21:08 Empowerment & Unlocking the Best Version of Yourself

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1h 24min
February 25, 2026 Where Your Fear Is, There Your Task Is: Finding Purpose Through Loss | ft. Michael Smoak
What if the fear of being perceived, the pressure to do it all perfectly, and the weight of staying comfortable were the exact things keeping you from stepping into the life you're actually meant to live?
In this episode, I sit down with Michael Smoak: content creator, speaker, communication coach, and one of the most authentic voices in the personal development space. Michael's journey is anything but linear: from losing 60 pounds and transforming his body to losing his father and transforming his soul, he's built a life rooted in evidence, faith, and doing the hard things most people avoid.
We dive deep into confidence, communication, and courage. We talk about overcoming body image issues, the power of public speaking, why most people lack confidence, and how doing hard things in one area of your life bleeds into every other area.
This conversation gets vulnerable. Michael opens up about caring for his dying father, the grief that followed, and how that season became the catalyst for his biggest growth. We talk about showing up for yourself when life is falling apart, the difference between motivation and discipline (and why devotion matters more than both).
We also get into modern dating, why so many people are struggling to find their person, and what it really means to build a life worth inviting someone into. Michael shares why he believes men are failing women, and what he's learning about himself in this season of solitude and travel.
From fitness and fat loss to faith and fear, this episode is raw, real, and packed with truth bombs. Michael doesn't sugarcoat anything, and that's exactly why this conversation matters. If you've ever felt stuck, scared, or unsure of your next step, this episode will remind you that where your fear is, there your task is.
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About Michael Smoak:
Michael Smoak is a content creator, communication coach, known for his raw, authentic approach to personal development. With a background in professional sales and a passion for helping people break through fear and step into their purpose, Michael has built a loyal following by sharing real talk on confidence, fitness, faith, and doing hard things. He's currently living nomadically across the U.S. and building a life devoted to impact.
Find Michael:
Instagram: @higherupwellness
Podcast: Higher Up Wellness Podcast
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
_____
Wayfair
Head to https://wayfair.com to explore all things home.
Kane Footwear
Check them out at kanefootwear.com, no code needed.
Fond Bone Broth
GET 10% off your first order with code SAMCFIT! Go to https://fondregenerative.com/samcfit
Kachava
Re-wild your nutrition at https://kachava.com and use code SAMCFIT. New customers get $20 off an order of two bags or more.
Caraway
Visit https://carawayhome.com/samcfit for an additional 10% off your next purchase, code EMPWR.
Remi
Go to https://shopremi.com/SAMCFIT code SAMCFIT to get up to 50% off at checkout.
_____
Topics discussed:
00:00:31 Breaking Through on Social Media
00:07:15 From Bullied Kid to Marathon Runner: Building Confidence
00:09:04 Overcoming Imposter Syndrome
00:11:22 World Record Holder: The 100-Mile Relay Story
00:16:56 Loss of His Father: The Greatest Thing That Ever Happened to Him
00:21:23 Your Misery Is Your Ministry
00:24:32 The Communication Challenge
00:33:18 Sales Degree Changed His Life
00:46:40 Where Your Fear Is, There Your Task Is
00:50:03 Why He's Single & The Fall of Modern Dating
01:04:36 60-Pound Transformation: How He Lost the Weight & Found His Blueprint
01:21:48 Stacking the Deck in Your Favor
01:23:53 What Empowerment Means: Living Like You're Going to Die

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1h 28min
February 18, 2026 Why Your Cleaning Products Are Making You Sick: The Truth About Toxins | ft. Kelly Love
What if the products you're using to clean your home, wash your clothes, and freshen the air are the very things quietly disrupting your hormones, draining your energy, and keeping you from feeling your best?
In this episode, I sit down with one of the co-founders of Branch Basics, a non-toxic cleaning company that's helping families across the country ditch harmful chemicals and create healthier homes. This conversation is eye-opening, practical, and full of simple swaps you can make today that will actually change how you feel.
We dive into the real story behind Branch Basics: how a college friend's debilitating pain, PCOS, and thousands of ovarian cysts led to the discovery that what we spray, wash, and breathe in our homes matters more than we think. From fragrance and cleaning products to laundry detergent and pesticides, we break down the hidden chemicals lurking in everyday products and how they're affecting our hormones, our fertility, our skin, our sleep, and even our kids.
If you've ever felt like something was off but couldn't figure out why, or you've been wanting to make the switch to cleaner products but didn't know where to start, this episode is for you. Your home should be your safe haven. The place where your body restores, repairs, and thrives. Let's make that happen.
_____
About Branch Basics:
Branch Basics is a non-toxic cleaning company co-founded by three women passionate about helping people live healthier lives. Their mission is simple: remove harmful chemicals from your home with safe, effective, and easy-to-use products. Their hero product is a plant-based concentrate that replaces dozens of conventional cleaners, making the switch to non-toxic living simple and affordable.
Find Branch Basics:
Website: https://branchbasics.com
Instagram: @branchbasics
Head to https://branchbasics.com/EMPWR20 for 20% off Starter Kits on BranchBasics.com Code EMPWR20
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
_____
Paleovalley
Head to https://paleovalley.com/samcfit for 15% off your first purchase.
Just Thrive
save 20% on your first order at https://justthrivehealth.com/SAMCFIT
with code SAMCFIT
Lagoon
Go to https://LagoonSleep.com/SAMCFIT and use code SAMCFIT for 15% off your first purchase.
Vitaclean
Head to https://vitaclean.co and use code SAMCFIT for 20% off their Starter Kits.
Dream Recovery
Shop https://dreamrecovery.io and use code SAM15 for 15% off
_____
Topics discussed:
00:00:00 Welcome & Kelly's Journey to Non-Toxic Living
00:09:00 Marley's Story: From Kidney Disease to Food as Medicine
00:11:40 The Hidden Box That Changed Everything
00:13:30 Allison's PCOS Reversal & The Summer That Started It All
00:16:30 Why Cleaning Products Are More Toxic Than You Think
00:19:35 The Branch Basics Concentrate: One Product for Everything
00:24:00 Fragrance-Free Living & The Laundry Detergent Wake-Up Call
00:26:25 Natural Deodorant, Body Odor & The Detox Effect
00:33:55 Stain Removal Secrets & Oxygen Boost Magic
00:36:16 Natural Pest Control & Canceling Your Exterminator
00:38:50 The 90/10 Lifestyle: Botox, Balance & Not Living in Fear
00:42:59 Hormone Disruptors, PCOS & The Pottenger's Cats Study
00:44:55 You Don't Know How Good You Could Feel
00:49:56 The Challenge: Get Toxic Products Out of Your House Today
00:50:42 Where to Find Branch Basics & Closing Thoughts

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...more
1h
February 11, 2026 Wedding Planning & Relationship Real Talk: Valentine’s Q&A with Ian
What if the secret to a lasting relationship isn't perfection, but choosing each other every single day, even when life gets messy, busy, and blended?
In this Valentine's Day episode, Ian and I are pulling back the curtain on our relationship: how we keep the spark alive, navigate life as a blended family, handle conflict, blend finances, and stay best friends through it all. We're also giving you a wedding update: From our venue and vision to the design details, music, florals, and why we're skipping the traditional bridal party.
We answer your most-asked relationship questions: How do we deal with routine changes when we have the kids versus when we don't? How often should intimacy happen to keep things healthy? What do we protect in our relationship as life gets busier? And the big one: how do you get your partner more aligned with a wellness lifestyle when they're just not interested?
This conversation is honest, real, and full of the little things that actually matter. From over-communicating instead of guessing to never stopping dating each other, protecting each other's inner child during conflict, and why leading by example is more powerful than forcing change. We're sharing what's working for us and what we've learned the hard way.
We also talk about Valentine's Day, why we don't go out on the actual day, how we celebrate love with our kids, and why romance looks different for everyone. Plus, a rapid-fire round that gets into who apologizes first, who's more dramatic when hungry, and who steals all the blankets (spoiler: it's me).
If you're in a relationship, building one, or just want to believe that healthy love is still possible, this episode is for you. Love isn't about having it all figured out. It's about showing up, compromising, communicating, and choosing each other over and over again.
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
_____
Just Thrive
Save 20% off your first order at https://justthrivehealth.com/SAMCFIT
with code SAMCFIT
Lagoon
Go to https://LagoonSleep.com/SAMCFIT and use code SAMCFIT for 15% off your first purchase.

Puori
Go to https://puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% off
Fond Bone Broth
GET 10% off your one-time order with code SAMCFIT! Go to https://fondregenerative.com/samcfit
Paleovalley
Head to https://paleovalley.com/samcfit for 15% off your first purchase.
Kane Footwear
Check them out at kanefootwear.com, no code needed.
Topics discussed:
00:00:00 Welcome & Valentine's Day Vibes
00:03:55 Wedding Planning Update: Venue, Vibes & Vision
00:07:36 Wedding Details: Hybrid DJ, Disco Balls & Dress Blues
00:14:18 Relationship Q&A: Who's More Romantic?
00:17:00 Dating in the Modern World: Why It's So Hard to Find Love
00:20:20 Keeping the Spark Alive with Kids & Blended Family Life
00:21:49 Co-Parenting Realities: Navigating Ex Relationships
00:24:40 Blending Finances, Routines & Intimacy in Relationships
00:30:17 Protecting Your Relationship: Best Friends First
00:36:39 Rapid Fire Round & Valentine's Day Send-Off

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43min
February 04, 2026 This Gut Health Truth Is Changing Everything for Women | ft. Tina Anderson
What if the bloating, fatigue, skin issues, and brain fog you've been dealing with aren't separate problems at all, but symptoms of one root cause you've been overlooking?
In this episode, I sit down with Tina Anderson, attorney-turned-entrepreneur and co-founder of Just Thrive, a research-based gut health company that's completely disrupting the probiotic industry. Tina spent years in the pharmaceutical world before realizing that Western medicine was focused on treating symptoms, not preventing disease or addressing root causes.
We dive deep into why gut health is more compromised now than ever before: From glyphosate in our food supply to antibiotics, stress, and antimicrobial overload. Tina breaks down what's really happening in your gut when you experience bloating, irregular digestion, skin issues, mood swings, and low energy. She explains leaky gut, how probiotics actually work and why most don't.
This conversation is honest, educational, and empowering. We talk about why your gut is the foundation for everything—from your immune system and hormones to your mental health and energy levels. Tina also shares why every person should be on a spore-based probiotic, how to support your kids' gut health, the role of digestive bitters, and what it really takes to heal your gut in a world that's constantly working against it.
If you've ever felt like something was "off" but couldn't figure out why, or you've tried everything and still aren't seeing results, this episode will give you answers. Your gut isn't just part of your health. It is your health.
_____
About Tina Anderson:
Tina Anderson is an attorney, former pharmaceutical executive, and co-founder of Just Thrive, a research-based gut health company specializing in spore-based probiotics. After years in the pharmaceutical industry, Tina saw the need for a more preventative, root-cause approach to health—and built a company focused on empowering people to take control of their wellness through gut health. Just Thrive is known for its clinically studied products, transparency, and commitment to real results.
Find Just Thrive:
Website: https://justthrivehealth.com (\"https://justthrivehealth.com\")
Use code SAMCFIT for $20 off your order
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit (\"https://www.shopltk.com/explore/Samcfit\")
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/ (\"https://www.empwrbysam.com/\")
My Macro Guide:
https://samcfit.com/macro-guide-only (\"https://samcfit.com/macro-guide-only\")
Running Programs:
https://www.samcfit.com/running-programs (\"https://www.samcfit.com/running-programs\")

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine (\"https://www.youtube.com/@Samantha_Christine\")
_____
Cure Hydration
Get 20% off your first order at curehydration.com/EMPWR with code EMPWR.
Remi
Go to shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your nightguard at checkout.
Caraway
Visit https://carawayhome.com/samcfit for an additional 10% off your next purchase with code EMPWR.
Clearstem
Clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order.

Dream Recovery
https://dreamrecovery.io/ Code: SAM15
_____
Topics discussed:
00:00:00 Welcome & The Gut-Brain Connection
00:00:34 From Pharma to Gut Health: Tina's Origin Story
00:03:03 Why Gut Health Is More Compromised Than Ever
00:05:36 Glyphosate, Pesticides & The Food Supply
00:07:19 The Gut-Brain Axis & Mental Health
00:08:23 Antibiotics: The Atomic Bomb on Your Gut
00:17:49 Healing Your Gut: Practical Tips & Lifestyle Changes
00:23:27 Spore-Based Probiotics: What Makes Them Different
00:31:54 Probiotic Myths: CFUs, Refrigeration & Rotation
00:36:27 Leaky Gut: The Silent Epidemic
00:49:59 Bloating Is Not Normal: Digestive Issues Explained
00:45:52 Probiotics for Kids & Pregnancy
00:48:43 How Long Until You See Results & Final Advice

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1h 7min
January 28, 2026 Day in the life: How I balance work, fitness and family
What if the secret to feeling more productive, centered, and present isn't doing more, but structuring your day with intention?
In this episode, I'm taking you behind the scenes of my full day: from my 5 a.m. wake-up to my nighttime wind-down routine. This isn't a highlight reel. It's the real, unfiltered look at how I balance being a mom, running a business, training for a 70.3, creating content, coaching clients, and showing up for my family. All while protecting my energy and staying grounded.
I walk you through my non-negotiables: my morning meditation and red light routine, how I structure my workouts, what I actually eat in a day, how Ian and I work together without losing our minds, and why time blocking has completely changed my life. I also share how I stay off my phone when the kids get home, my supplement lineup, why I don't lift in the morning, and the nighttime rituals that help me sleep better and wake up ready.
This episode is honest, detailed, and full of the little habits that actually make a difference. From protein coffee and chia seed pudding to mouth tape and magnesium before bed, I'm breaking down what works for me, and why I believe structure creates freedom.
If you've ever wondered how to build a routine that supports your goals without burning you out, this episode will give you a real blueprint. You don't need to do it all. You just need to do what matters: consistently.
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
_____
Fond
Get 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.
Wayfair
Head to https://wayfair.com to explore all things home.
Kachava
Re-wild your nutrition at https://kachava.com and use code SAMCFIT. New customers get $20 off an order of two bags or more.
PaleoValley
Head to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.
Vitaclean
Head to https://vitaclean.co and use code SAMCFIT for 20% off their starter kits.
_____
Topics discussed:
00:00:00 Welcome & Why I'm Doing a Day in the Life Episode
00:02:25 5 AM Morning Routine: Red Light, Meditation & Breathwork
00:06:51 Protein Coffee, Supplements & Morning Time with Lucy
00:14:23 Morning Cardio Session & Training for 70.3 Ironman
00:16:16 Breakfast with the Kids & Getting Them Ready for School
00:19:24 The Work Day: Content Creation, Coaching & Running a Brand
00:23:36 Working with Your Partner: How Ian and Sam Make It Work
00:29:18 Afternoon Lift: Why 30-45 Minutes Is All You Need
00:31:11 School Pick-Up & Intentional Phone-Free Time with Kids
00:32:53 Dinner, Bedtime Routine & Winding Down as a Family
00:36:06 Nighttime Routine: Magnesium, Skincare & Eight Sleep
00:40:23 Final Thoughts & The Power of Time Blocking

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...more
44min
January 21, 2026 From Blogging to Beauty Empire: How Courtney Shields Built Dibs Beauty
What if the fear of not being enough, the pressure to have it all figured out, and the weight of past trauma were actually the very things keeping you from becoming who you're meant to be?
In this episode, I sit down with Courtney Shields: content creator, founder of Dibs Beauty, wife, mom, and one of the most real, grounded voices in the wellness and beauty space. Courtney's journey is anything but linear. From blogging for three years without making a dollar to co-founding a brand now sold in every Ulta across the country, she's built her career on authenticity, grit, and a willingness to evolve.
But this conversation goes so much deeper than business. We talk about the loss of her father, navigating divorce as a mom, unhealthy dating patterns, finding her soulmate on Hinge, and what it's really like to build a life rooted in faith, gratitude, and self-work. Courtney opens up about her current pregnancy, the fear and healing that came with miscarriages, and how she's learning to let go of control and lean into prayer.
We also dive into relationships: the green flags that matter, what it means to find your best friend and your person, and why the inner work you do on yourself is the foundation for everything else. From beauty and confidence to boundaries, energy, and empowerment, this episode is honest, vulnerable, and so inspiring.
Courtney is proof that you don't have to have it all together to keep moving forward. You just have to be willing to do the work, show up as yourself, and trust that the right things will find you when you're ready.
_____
About Courtney Shields:
Courtney Shields is a content creator, entrepreneur, and co-founder of Dibs Beauty, a makeup brand built on empowerment, simplicity, and putting yourself first. Known for her relatable approach to beauty, lifestyle, and motherhood, Courtney has built a loyal community by sharing the real, messy, beautiful parts of life. She's a wife, mom, and believer in doing the inner work — even when it's hard.
Find Courtney:
Instagram: @courtney_shields
Dibs Beauty: Available at Ulta and online at dibsbeauty.com
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
_____
Lagoon
Use the code SAMCFIT for 15% off your first purchase at LagoonSleep.com/SAMCFIT.
Remi
Go to shopremi.com/SAMCFIT and use CODE SAMCFIT to get up to 50% off your nightguard at checkout.
Cure Hydration
Get 20% off your first order at curehydration.com/EMPWR with code EMPWR.
Dream Recovery
dreamrecovery.io use code SAM15 for 15% off your purchase.
Kane Footwear
Check them out at kanefootwear.com, no code needed.
Topics discussed:
00:00:00 Welcome & The Power of Inner Work
00:01:40 From Beauty Blogger to Boss Babe: Courtney's Origin Story
00:07:39 The College Degree She Didn't Know She Missed
00:12:30 Building Community Through Authenticity
00:17:41 Grief, Loss & Moving Forward: Losing Her Dad
00:33:34 From Dibs Idea to Ulta Shelves: Building a Beauty Empire
00:36:05 Must-Have Dibs Products & Beauty Philosophy
00:21:32 Meeting Her Soulmate on Hinge & Knowing Immediately
00:48:45 Pregnancy at 38: Hematomas, Sciatica & Gratitude
00:55:03 Green Flags in Relationships & Doing the Inner Work
01:16:27 Empowerment Through Boundaries & Saying No

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...more
1h 22min
January 14, 2026 The Truth About Body Recomp: Why You’re Not Seeing Results
What if the number on the scale isn't the real measure of progress, and the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?
In this episode, Ian and I are breaking down everything you need to know about body recomposition: what it actually is, how to do it, and why it's one of the most empowering transformations you can make for your body and your confidence.
We answer the most common questions I get in my DMs: How often should you lift? What macros should you hit? Is one leg day a week enough? Do you need to eat back your workout calories? And the big one: are you really "bulking," or is something else going on?
We talk about the myth of bulky, why lifting heavy won't turn you into a bodybuilder overnight, how to structure your workouts for real results, and why you have to be eating to build muscle. We also dive into reverse dieting, protein synthesis, progressive overload, rest days, meal timing, intermittent fasting, and how to navigate vacations without derailing your progress.
This conversation is honest, practical, and packed with actionable advice, whether you're brand new to lifting or you've been training for years. If you've ever felt confused about how to change your body composition, this episode will give you clarity, confidence, and a real plan to move forward.
Body recomp isn't just about how you look. It's about how you feel, how you show up, and how you build a body that supports the life you want to live.
_____
Sam's LINKS:
https://www.shopltk.com/explore/Samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs

Follow Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
_____
Fond
Get 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.
Paleo Valley
Head to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.
Miraval Resorts
Book a stay and start your journey toward life in balance at Miraval Resorts.
Dream Recovery | code: SAM15
https://dreamrecovery.io/
Caraway
Visit https://carawayhome.com/samcfit for an additional 10% off your next purchase with code EMPWR.
_____
Topics discussed:
00:00:00 Welcome & The Truth About Building Muscle
00:00:28 Life Updates: Wedding Planning & Learning to Ask for Help
00:07:17 What Is Body Recomposition & How Does It Work?
00:12:03 How to Start Your Body Recomp Journey
00:21:29 The Perfect Weekly Workout Split for Muscle Growth
00:26:14 Protein Synthesis & Why Hitting Muscles Once a Week Isn't Enough
00:30:22 Debunking the Bulky Myth: Why You're Not Actually Bulking
00:37:20 Macros, Meal Timing & Why You Need to Eat to Build Muscle
00:48:34 Peptides, Recovery & Listening to Your Body
00:52:01 Final Tips & How to Get Personalized Coaching

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...more
55min

FAQs about The EMPWR Podcast:

How many episodes does The EMPWR Podcast have?

The podcast currently has 60 episodes available.

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