In this special episode, I sit down with my other half, Ian, for one of the most personal and powerful conversations we’ve had on the podcast to date. Ian opens up about his journey to becoming a Navy SEAL, what it actually took to survive Hell Week and BUD/S, and how the mental and physical demands of that lifestyle shaped who he is today.

But this isn’t just about military life. It’s about what happens after. We talk about the emotional cost of high performance, how he learned to push through when everything in him wanted to quit, and what it looked like to rediscover identity, purpose, and presence in life beyond the uniform. We also dive into our relationship- how we’ve grown through the challenges, what it’s like being in a partnership where both people have strong, driven energy, and how we’ve navigated family, vulnerability, and love through some very real life transitions.

This conversation is honest, raw, and filled with perspective- for anyone working through change, chasing personal growth, or learning how to do hard things without losing themselves in the process. If you’ve ever questioned your own resilience, struggled to find balance, or just needed a reminder that transformation is possible no matter where you start, this episode is for you.

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00:00:00: Intro

00:00:20: Welcome 

00:02:27: The mental toughness and physical capabilities of being a Navy SEAL

00:04:37: How do you know you want to be a SEAL? 

00:07:18: SEAL training 

00:14:02: Are you born with mental toughness or is it built?

00:18:34: Moments of wanting to quit during SEAL training

00:24:56: Shifting mindset  

00:29:20: Deployment is tough on family life

00:34:26: Advice for a SEAL wanting a family

00:40:26: Emotional tolls 

00:42:53: Transitioning from being a SEAL to becoming a civilian 

00:45:45: Divorce 

00:47:24: PTSD 

00:48:32: Working out as an outlet 

00:51:35: Mental toughness

SHOWNOTES:

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

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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/

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We’re back with Todd Anderson, founder of Dream Recovery, for a deep dive into all things SLEEP. If you’ve ever laid awake at night staring at the ceiling, struggled with staying asleep, or felt like your energy is constantly drained no matter what, this one’s for you. We opened up the floor to your most pressing questions and cover everything from insomnia, hormones and nighttime routines to sleep myths, travel hacks, and how to navigate rest in seasons of life like motherhood or shift work.

Here’s a glimpse of what we tackle in this episode: What to do if you wake up wide awake at 2:30am, how to reset bad habits like staying up too late (even if you’re an early riser), melatonin vs magnesium, foods that can help (or hurt) your sleep, how anxiety and your cycle affect your rest, tips for navigating pregnancy sleep and sleep in your 30s + 40s and beyond, thoughts on naps, sleep trackers, light exposure, and the verdict on sleeping naked. Whether you're a new mom, a night owl, a biohacker, or just someone who wants to feel rested again… hit play, take a deep breath, and get ready to build your best night of sleep yet.

SHOWNOTES:

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

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 ToddInsta: @toddanderson42_YouTube: https://www.instagram.com/toddanderson42_/

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After seeing so many DMs after sharing our first episode on the science of macros, I knew we needed a dedicated Q&A follow-up. Today, I’m answering your most-asked questions about tracking macros, hitting protein goals, navigating busy weeks, and finding that balance between structure and flexibility.

We’re covering: How to know if you’re eating the right amount of protein, what it means if you’re always hungry, if it’s okay to go over your fats or carbs, tips for beginners who have never tracked before, how to build muscle and lose fat (and if it’s even possible at the same time), reverse dieting, intuitive eating, restaurant tracking hacks and more! Plus, I’m giving you a little life catch-up… a 24-hour trip to NYC with Ian for the Navy SEAL Foundation, upcoming travels (hello HYROX Berlin + Swiss Alps!), and how I’ll be prepping for the NYC marathon training.

This one is for anyone who’s curious about macros, feeling stuck, or just wants to feel more confident and empowered in how they fuel their body. Let’s get into it!

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00:00:12: Updates

00:07:20: How do I know if I'm eating the right amount of protein for my goals?

00:09:08: Are my macros off if I'm always hungry?

00:12:30: Is it made going over my fats and carbs as long as I hit my protein?

00:15:16: Recommendations for someone new to tracking macros?

00:18:28: Tracking macros seems obsessive

00:21:53: What is reverse dieting?

00:25:42: Can you build muscle and lose fat at the same time?

00:27:28: Other protein besides chicken?

00:30:37: Carbs don't make you gain weight

00:32:43: How do you track when eating out?

00:34:42: How do I know if I should be in a deficit or a surplus?

00:37:04: Are calories or macros more important?

SHOWNOTES:

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

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

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Today I’m joined once again by the man behind it all, Ian, to dive deeper into all things relationships! Because let’s be honest, living a healthy lifestyle isn’t just about workouts and nutrition… it’s also about cultivating healthy, supportive relationships. From communication to co-parenting, we’re opening up and answering your questions about what makes a partnership work, grow, and stay grounded.

From our favorite memories together to how we handle tough conversations, we’re opening up about what it’s really like behind the scenes. We cover listener-submitted questions like: What advice do we have for introducing kids to a new partner? How do we handle disagreements? Who’s the better cook? Who said “I love you” first?

Plus, we share the biggest challenge we’ve faced in our relationship so far, what we’ve learned from one another, and how we stay grounded and empowered through it all. Whether you’re in a relationship, navigating co-parenting, or just love hearing the real stuff, this one’s for you!

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00:00:00: Intro clip

00:00:22: Intro

00:02:20: How do you prioritize fitness in your relationship?

00:05:39: How do you prioritize nutrition in your relationship?

00:08:53: Something you’re doing now that you haven’t done in prior relationships?

00:10:52: What is your favorite memory together so far?

00:13:36: Any advice for introducing your kids to your significant other (and their kids)?

00:15:47: Favorite healthy meal/snack to make together?

00:18:05: How to handle disagreements/tough conversations?

00:23:17: What’s the funniest thing that has happened to you as a couple?

00:24:46: Do you push/motivate each other to stay on track with fitness and nutrition?

00:27:06: Who said “I love you” first and how?

00:28:13: When did you know you were in love?

00:29:31: Favorite things that help relax after a long day

00:30:29: Checking in with each other

00:33:07: How to manage eating out and traveling while staying healthy?

00:36:42: How to know when to leave an unhappy relationship?

00:40:09: What is one thing that annoys Ian about Sam and vice versa?

00:42:34: Favorite type of date night/weekend activity?

00:45:34: What does empowerment mean to you in this relationship?

00:49:08: A game of Who’s More Likely…?

SHOWNOTES:

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Promix Supplements | code: SAM

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

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

https://www.empwrbysam.com/

Running Programs:

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

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

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In this solo Q&A episode, I’m answering your most-asked questions- from fitness and nutrition to motherhood, mindset, and all the real-life stuff in between. Whether you’re trying to make body composition changes from home workouts, navigating nutrition changes, or just looking for practical ways to stay consistent when life gets hectic, this one covers a lot!

I share my personal take on creatine (and when to take it), alcohol, how I plan my days, my hair care routine post-gym, the low down on castor oil wraps, NAD benefits and a cycle/period update. I also open up about how I’ve navigated changes in friendships, handled the tougher sides of divorce, and what helped me most as a postpartum mom. If you’re in a season of rebuilding, rebalancing, or just looking for guidance that meets you where you’re at, this episode is for you!

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Topics Discussed

00:00:00: Intro

00:00:54: Life updates

00:04:56: How to change body composition at home

00:08:36: Cycle/period update

00:09:36: Where to plan the day? Paper/planner/phone?

00:11:23: Botox/fillers

00:12:33: Tips for freshly postpartum moms

00:14:30: How to avoid making legs bulky

00:15:43: Favorite foundation and mascara

00:16:36: Weekly workouts

00:19:26: How to cope with avoiding putting babies to sleep at night post divorce?

00:22:08: Biggest tips to see abs

00:24:25: Gas station meal

00:26:15: How to move on from friends?

00:29:14:: Do you finish the meals you post?

00:30:31: Hair routine after working out

00:31:47: Do you drink alcohol?

00:33:05: Creatine truths/myths

00:35:30: Castor oil wraps 

00:37:13: NAD (nasal spray) benefits

00:38:16: Best time of day to eat carbs?

00:39:44: Tips for an exercise enthusiast when life gets in the way?

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Promix Supplements | code: SAM

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

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

https://www.empwrbysam.com/

Running Programs:

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

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

Links mentioned:My GIANT calendar - https://amzn.to/42wBDkc

My Castor Oil & Wrap - https://www.shopltk.com/explore/Samcfit/posts/adc6f4ae-0b85-11f0-a9e3-0242ac110009

My hair care favorites - https://www.shopltk.com/explore/Samcfit/posts/75f11de5-c85c-11ef-92c5-0242ac110017

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In this episode of The EMPWR Podcast, we sit down with a true jack of all trades, Devon Lévesque; Founder of Promix, Sweet Honey Farm, and a force in the health and wellness space. A former college athlete turned world-record holder (yes, he bear crawled a full marathon and climbed Mount Everest), Devon is the definition of pushing limits and living with purpose.

But what sets Devon apart isn’t just what he’s accomplished, it’s how he lives. We dive into his philosophy of value-based living, and how his five non-negotiables guide everything he does. In a culture that separates work and personal life, Devon reminds us it’s all connected.

As the founder of Promix, he’s reshaped the supplement industry by relentlessly sourcing the cleanest, most effective ingredients from around the world- prioritizing recovery and longevity just as much as performance. Through Sweet Honey Farm (which has a 10,000+ person waitlist), he’s building more than a farm- he’s building a movement rooted in sustainability, wellness, and community.

Whether you’re an athlete, an entrepreneur, or someone chasing personal growth, this conversation will light a fire under you. Devon’s story is a masterclass in grit, clarity, and carving out a legacy that truly matters.

____________________

Dream Recovery | code: SAM15

https://dreamrecovery.io/

Blokes + Joi Wellness | code: SAMCFITPOD

*50% off all labs on both sites*

https://blokes.co/samcfitpod

https://choosejoi.co/samcfitpod  

Promix Supplements | code: SAM

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

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

https://www.empwrbysam.com/

Running Programs:

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

Follow Sam

Insta: @samcfit_

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

Follow Devon

Insta: https://www.instagram.com/devonlevesque/

Sweet Honey Farm: https://www.instagram.com/sweet.honeyfarm/

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Welcome back to the EMPWR Podcast! Today, I’m joined by the incredible Dr. Mae Hughes; Pelvic Floor Physical Therapist, mom of two, and an absolute wealth of knowledge when it comes to all things pelvic health. Whether you're a parent, hoping to be one someday, or just want to better understand your body, this one's for everyone.

We chat about what the pelvic floor actually is, how it connects to your core, and why it matters way more than most of us realize, even outside of pregnancy or postpartum (spoiler alert: it’s so much more than just doing kegels!)

Dr. Mae shares her personal story, how she got into this work, and the mission behind her app and growing online community. She breaks down signs of both a weak or overly tight pelvic floor, how to train smarter (not harder), and the impact things like strength training can have on your core and recovery. This one is packed with practical takeaways, myth-busting moments, and a whole lot of empowerment around a topic that deserves way more air time.

__________________________________  

This episode is brought to you by Blokes + Joi Wellness

1 Time Macro Count + Macro Guide:

Protein Powder | code SAM:

EMPWR by Sam App:

FOLLOW US

Follow Samantha Christine!

Follow Dr. Mae Hughes!

Insta: @dr.maehughes

https://drmaehughes.com/

Produced and Edited by "The Cast Collective" in Nashville, TN!

Visit us today at https://www.thecastcollective.com

Email: [email protected]

Follow The Cast Collective!

Instagram: @TheCastCollective

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About Dr. Mae Hughes: I’ve been passionate about physical therapy for as long as I can remember, but helping moms feel capable and strong in their own bodies is truly the job of my dreams. After completing my undergraduate and doctorate degrees at Vanderbilt and Belmont, I began to work with female athletes in my sports residency program. There, I started to understand that pelvic floor issues are common — but so are the misconceptions about them. Now, with my doctorate in physical therapy, I’m committed to educating as many women as I can about how strong they truly are. 

Our bodies were designed to grow and birth babies. But bringing a new life into the world doesn’t have to mean the end of our own body as we know it. Pelvic floor issues during pregnancy and postpartum are absolutely treatable – even preventable. With the right care, you can regain the strength and control you need to enjoy all of your favorite workouts (yes, even running and jumping). Pelvic floor physical therapy is not included in most standard care here in the US, but I’m doing everything I can to change that, because I want women everywhere to see their strength and find their confidence again. Better yet, I hope they never lose it in the first place.

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Welcome back to the EMPWR Podcast! I know how frustrating it can be: feeling burnt out from calorie counting, falling for fad diets, and still not seeing the results you want, even when you’re eating “healthy!” If the idea of tracking macros has seemed overwhelming, today’s episode is here to clear up the confusion and break things down into simple, manageable steps.

Today, I'm putting on my coaching hat and diving into what macros actually are and how they affect your body composition, energy, and overall health. Whether you’re aiming for fat loss, building lean muscle, or just maintaining a balanced diet, understanding how to fuel your body the right way is key to seeing results. We’ll also talk about some common struggles faced, why progress can be slow even when you’re tracking, and how to make changes to your nutrition that actually stick. No more crash diets, no more crazy restrictions- just a smarter, more effective way to approach food that helps you reach your goals and feel great doing it.

If you're ready to take control of your nutrition and make it work for you instead of against you, this episode is for you!

__________________________________  

This episode is brought to you by Blokes + Joi Wellness

1 Time Macro Count + Macro Guide:

Macro Must-Haves:

Hume Health Scale | code SAMCFIT:

Protein Powder | code SAM:

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Running Programs:

1:1 Coaching:

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Produced and Edited by "The Cast Collective" in Nashville, TN!

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Email: [email protected]

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Welcome back to the EMPWR Podcast! Today, we are joined by Olympic gold medalist Shawn Johnson East and her husband, Andrew East. We're diving into a little bit of everything, from their incredible journeys in elite sports to building a family and navigating the complexities of life together. Shawn opens up about her transition from gymnastics, the identity crisis that followed her Olympic career, and how she found a new sense of self with Andrew's support. We chat about their unique experiences with Hope Sports, a nonprofit dedicated to building homes for families in need, and how it brought them together. Andrew also shares his own transition from a football career to becoming an entrepreneur, highlighting the challenges and triumphs along the way.

We get into the cornerstones of intentional connection and communication, and maintaining a healthy relationship while balancing work and family life. If you've ever wondered how to navigate life after sports or how to keep a relationship thriving amidst the wild ride of parenting, this episode is packed with valuable insights and heartfelt moments.

__________________________________  

This episode is brought to you by “Dream Recovery”

This episode is brought to you by Blokes + Joi Wellness

https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod    

CODE: SAMCFITPOD    

50% off all labs on both sites      

EMPWR by Sam App:

https://www.empwrbysam.com/  

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

1:1 Coaching: https://www.samcfit.com/coaching-details-1  

Follow Samantha Christine! 

Insta: @samcfit_   

Follow Shawn Johnson East!

Insta: @shawnjohnson

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Insta: @andrewdeast

Produced and Edited by "The Cast Collective" in Nashville, TN!

Visit us today at https://www.thecastcollective.com

Email: [email protected]

Follow The Cast Collective!

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About Shawn Johnson East: Shawn Johnson East is a retired American gymnast, renowned for her achievements in the sport. She gained international fame as a member of the U.S. Women's Gymnastics Team. At the 2008 Beijing Olympics, she won a gold medal in the balance beam and earned silver medals in the team, all-around, and floor exercise events. Johnson East was also the 2007 All-Around World Champion and a five-time gold medalist at the Pan American Games. Since retiring, she has become an entrepreneur, social media influencer, and advocate for healthy living. As a wife, mother, and motivational figure, she continues to inspire others to pursue their passions and reach their potential.

About Andrew East: Andrew East is a retired American football player, known for his career in the NFL as a long snapper. He played for several teams, including the Kansas City Chiefs, Oakland Raiders, and many others. Beyond football, Andrew has become a successful entrepreneur, social media influencer, and advocate for fitness and family. As a husband to Olympic gold medalist Shawn Johnson East and a father, Andrew continues to inspire others with his positive outlook on life, his commitment to health and wellness, and his dedication to balancing family and personal growth.

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Welcome back to the EMPWR Podcast! Today, we're diving deep into women's health with Katy Whalen, co-founder and CEO of Joi + Bloke's Wellness. We cover everything from hormones and blood work to supplements and personalized wellness solutions, all with the goal of helping women feel strong, balanced, and in control of our health! Katy shares her personal health journey, and how her experiences led her to redefine proactive healthcare and create a brand that gives women access to the tools and knowledge they need to take charge of their well-being. We discuss common symptoms like fatigue, brain fog, and hormonal imbalances, and how getting the right blood work done can provide clarity and solutions. If you've ever felt "off" but didn’t know where to start, this episode is for you. Exciting update: Since recording this episode, I have gotten my period back! I can't wait to share the tools, support, and the incredible mission behind Katy's brand with you all in this episode!

__________________________________  

This episode is brought to you by Blokes + Joi Wellness

https://blokes.co/samcfitpod     https://choosejoi.co/samcfitpod    

CODE: SAMCFITPOD    

50% off all labs on both sites      

EMPWR by Sam App:

https://www.empwrbysam.com/  

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

1:1 Coaching: https://www.samcfit.com/coaching-details-1  

Follow Samantha Christine! 

Insta: @samcfit_   

Follow Katy Whalen!

Insta: @katy_whalen  

Produced and Edited by "The Cast Collective" in Nashville, TN!

Visit us today at https://www.thecastcollective.com

Email: [email protected]

Follow The Cast Collective!

Instagram: @TheCastCollective

Twitter: @TheCastCollective  

About Katy Whalen: My long journey through infertility, miscarriages, IVF, and finally giving birth to my little boy left me feeling fatigued, hormonal, overweight, and struggling with brain fog. After all the help I received through my fertility struggles, I felt abruptly abandoned by the system. Who was going to help me feel like “me” again? I got help through Blokes, the men’s side of our business, which my husband had started after his own hormonal struggles. Diving deep into my biomarkers, balancing my hormones and using these cool little tools called peptides made me feel alive again. Now I actually had the energy to take care of these babies that I worked so hard to have. I wanted other women to feel this way too, and so, Joi was born. Joi is a place where women can find answers, manage their health holistically, and truly start to feel like themselves again (looking better too is just an added bonus!). Because, you know what? We deserve to feel our best from the inside out.  

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