The EMPWR Podcast

3 months out from my wedding and smack in the middle of Ironman training so yeah, this era is a LOT. In this solo episode I'm pulling back the curtain on everything I'm doing right now to feel my best walking down that aisle: the workouts, the nutrition, the recovery stack, the skincare treatments, and how I'm protecting my mental space through all of it.

What we cover:

00:00 Introduction

02:18 Wedding planning updates: why I hired a wedding planner, what's been worth outsourcing, and how planning is going so far

05:40 My bridal era: embracing more feminine energy and approaching this season with intention

07:43 How I'm preparing physically for my wedding while training for an Ironman, including my current training routine and fitness goals

22:05 My nutrition and recovery routine right now: high-protein, high-carb eating, recovery priorities, and the habits helping me stay consistent

32:44 How I'm hydrating during training and what I'm focusing on to support performance and recovery

37:25 My beauty and skincare routine right now: every treatment I've done this year plus my current AM and PM skincare routine

46:08 Bridal fashion updates: dress shopping, reception dress plans, and finding the right look for each event

47:16 Protecting my mental health during a busy season: setting boundaries, creating mental space, and balancing it all

Thank you to our sponsors:

Branch Basics - Cleaning products:

https://www.target.com/

The Magnesium Breakthrough by BIOoptimizers:

https://bioptimizers.com/samcfit

Code: SAMCFIT for 15% off

Remi - Night mouth guards:

https://shopremi.com/samcfit

Code: SAMCFIT for up to 50% off

Paleovalley - Bone Broth Protein:

https://paleovalley.com/samcfit

Code: SAMCFIT for 15% off

AquaTru - Water purifier:

https://aquatru.com/

Code: SAM for 20% off

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

Products & Resources Mentioned:

Loombox Red Light Therapy

https://thelumebox.com/

ClearStem Bright Me Up Toner 

https://clearstem.com/products/brightmeup

INN Beauty Extreme Cream (face + under eye) -https://www.innbeautyproject.com/products/extreme-cream

Rhode Glazing Milk

https://www.rhodeskin.com/

Complexions Golden Hour (gentle retinol)

https://complexionnashville.com/products/golden-hour

Pro-Mix Whey Protein & Collagen

https://promixnutrition.com/

Hydro Jug (40oz)

https://www.thehydrojug.com/collections/traveler-40oz

Redmond's Real Salt

https://redmond.life/collections/real-salt

Electrolytes: Pro-Mix, Bloom Hydration, Cure, LMNT

https://promixnutrition.com/

https://bloomnu.com/

https://www.curehydration.com/

https://drinklmnt.com/collections/salt

Bridal fashion inspo: Revolve + Meshki

https://www.revolve.com/

https://meshki.co.uk/

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

3 months out from my wedding and smack in the middle of Ironman training so yeah, this era is a LOT. In this solo episode I'm pulling back the curtain on everything I'm doing right now to feel my best walking down that aisle: the workouts, the nutrition, the recovery stack, the skincare treatments, and how I'm protecting my mental space through all of it.

What we cover:

My current Ironman training split

How I'm eating right now: high protein, high carb, and my bridal glow smoothie 

Recovery non-negotiables: sleep, sauna + cold tub cycling, red light therapy & meditation

Every skin treatment I've done this year: microneedling, Ultra laser, Sculptra, PRF Easy Gel & Botox

My full AM + PM skincare routine (all products linked below)

Wedding planning updates: vendors, the reception dress search & bachelorette planning

How I'm setting boundaries and protecting my mental health during the most chaotic season

Thank you to our sponsors:

Dream Recovery -  Mouth tape, blue light glasses, weighted blanket, sleep mask & performance pillowcase: https://dreamrecovery.ioCode: SAM15 for 15% off

Kain Footwear - Recovery slides (the Revive OB): https://kainfootwear.com/EMPWRFree shipping

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

Products & Resources Mentioned:

Loombox Red Light Therapy

ClearStem Bright Me Up Toner

INN Beauty Extreme Cream (face + under eye)

Rhode Glazing Milk

Complexions Golden Hour (gentle retinol)

Pro-Mix Whey Protein & Collagen

Hydro Jug (40oz)

Redmond's Real Salt

Electrolytes: Pro-Mix, Bloom Hydration, Cure, LMNT

Bridal fashion inspo: Revolve + Meshki

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

Sperm counts have dropped 60% in 60 years and if nothing changes, they could reach zero by 2045. Yet we still only talk about women when it comes to fertility. In this episode, I sit down with Ronit Menashe and Vida Rahim, the founders of WeNatal, to have the conversation the fertility world keeps skipping.

In this episode, we cover:

Why 50% of miscarriages and infertility are linked to male factor sperm quality

The truth about microplastics, BPA, and phthalates destroying fertility

What "Trimester Zero" is and why the 100 days before conception matter most

The MTHFR gene mutation (40–60% of people have it) and why folic acid isn't enough

How to actually improve egg quality and sperm quality through nutrition and lifestyle

The Mediterranean diet, DHA, and why 70% of your baby's brain depends on what you take before pregnancy

Postpartum depletion, why the prenatal doesn't stop at birth

Thank you to our sponsors:

ClearStem — Get a FREE mini Hydro Glow Plumping Moisturizer with any $75+ order: https://clearstem.com/pages/samcfit-may26 Code: SAMCFIT

Caraway — Non-toxic cookware10% off:  https://www.carawayhome.com/empwr | Code: EMPWR

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

Resources Mentioned:

WeNatal — Special offer for EMPWR listeners: https://wenatal.com/empower

Book: Countdown by Dr. Shana Swan

Netflix Documentary: The Plastic Detox

EWG App - toxin checker for products

Think Dirty App - toxin checker for products

Real Foodology Podcast by Courtney Swan

#fertility #prenatal #wenatal #maleinfertility #trimesterzero #eggquality #microplastics #fertilityjourney #empwrpodcast

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

This one's for the military families, the military spouses, and anyone who has ever wondered what it actually takes to become, and stay, a Navy SEAL.

In honor of Memorial Day, Ian is in the hot seat. Sam kicks things off sharing her own mini Navy SEAL experience at a PLT summit in Montauk -45- degree water, burpees in the sand, and a whole new level of respect for the man she's marrying. Then Ian takes over, and the conversation goes deep.

They get into why Ian became a SEAL in the first place (hint: it wasn't for the reasons you'd expect), what it felt like to watch 220 men enter BUD/S training and finish with only 36, and how much of making it as a SEAL is truly mental versus physical.

Ian opens up about the emotional disconnect that comes with returning home from deployment, the toll it took on his marriage, and why deployment often felt more like an escape than a hardship. He also talks about the identity crisis that hits when you leave the teams, why no civilian job can fill that void and what it means to repurpose yourself after the most elite career in the world.

They also get into raising kids with military values, what Ian wants to pass down and what he doesn't, and the jaw-dropping story of how Ian and Sam's dad unknowingly crossed paths on a mission in Africa years before Ian and Sam ever met.

If you've ever wanted to get inside the mind of a SEAL, this is the episode.

_____

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

_____

Thank you to our sponsors!

Head to AirDoctorPro.com and use promo code SAM to get UP TO $300 off today! 

Sign up for your one dollar-per-month trial today at shopify.com/samcfit
Start your new morning ritual & getup to 43% off your @MUDWTR with code SAMCFIT  at  mudwtr.com/SAMCFIT 

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

What if every symptom you've been dismissed for actually had an answer?

Mila Magnani spent over a decade being told her acne, facial hair, irregular cycles, and fatigue were just genetics, just stress, just part of being a woman. It wasn't until her body completely broke down during COVID that she finally got real answers, and decided to find her own solution.

In this episode, Mila takes us all the way back to age 11, where her symptoms first started, through years of birth control, spironolactone, an IUD, a PCOS diagnosis, hypothyroidism, iron deficiency, and a tick-borne red meat allergy she didn't even know she had. She shares the exact root cause approach that healed her, what labs every woman with PCOS should be running, and how she turned her healing journey into Milamend, a clinically-backed supplement brand built by a woman who actually lived it.

We also get into why most PCOS supplements are formulated by men, the truth about maltodextrin hiding in "clean" products, why bio-individuality matters more than any protocol, and the massive clinical trial Milamend is funding right now.

If you've been doing everything right and still don't feel like yourself, this one is for you.

_____

Milamend is a supplement company that specializes in Hormone Balance Supplements for PCOS Management. With only 16 ingredients, Milamend was created by a woman who found a supplement stack that finally helped her PCOS symptoms and turned it into a solution all women can try.

Learn more about Milamend and try their products at milamend.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 Mila:

Insta: @milamagnani

Follow Sam:

Insta: @samcfit_

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

_____

Thank you to our sponsors!

Visit Carawayhome.com/EMPWR to take an additional 10% off or use code EMPWR on your next purchase.

Go to CLEARSTEM.com/SAMCFIT and use code SAMCFIT at checkout and receive a free mini HYDRAGLOW plumping Moisturizer when you spend $75 or more.

Use our exclusive link to shop at honeylove.com/SAMCFIT for almost 50% off site wide.

Protect your teeth with Remi by using code SAMCFIT to get  50% off your new night guard with Remi Club Subscribe & Save at shopremi.com

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

What if the thing you've been dealing with for years could be fixed in 12 weeks?

In this Q&A episode, Ian and I are back answering your questions with zero prep and zero filter. I'm sharing my full update on the 12-week gut healing protocol I did with practitioner Amy Williams, what we found in my bloodwork, and what it actually felt like to cut caffeine, strip back to whole foods, and rebuild from the inside out. I lost 4 to 5 pounds of pure inflammation, my painful bloating episodes are completely gone, and I genuinely feel like a different person.

We also get into managing food noise and cravings, my current macros, how to stay lean while lifting heavy without bulking, and the blood work markers every woman should be checking if she's always tired and running on empty. Ian and I talk about how we balance training with kids, how we make it work as a couple who spends every waking hour together, and what I'd tell anyone feeling defeated in their relationship right now.

Plus our full running shoe breakdown, top home gym equipment picks, and yes, a full wedding update. We saw the venue, survived the catering tasting, and we are four months out. It's all coming together.

If you've been wanting a real, unfiltered episode that covers everything from your gut to your gains to your relationship, this one's for you.

_____

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

Sam's Favorite Running Shoes:

https://liketk.it/5m3PV

Try Rythm Bloodwork

rythm.health/samc

Follow Sam:

Insta: @samcfit_

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

_____

Thank you to our sponsors!

Use code EMPWR for 20% off at curehydration.com — or find it on Amazon.

Head to AquaTru.com now and get 20% off your purifier using promocode SAM

Head to cozyearth.com and use my code SAMCFIT for an exclusive 20% off

Use code EMPWR for 15% off the Premium Starter Kit at BranchBasics.com

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

In this episode, I sit down with Micaela Riley, a functional nutritionist and women's health specialist who transformed her own life after years of struggling with PCOS, Hashimoto's, hypothyroidism, SIBO, and leaky gut. Her story starts at 14 years old when a quick doctor's appointment led to birth control, weight gain, hair loss, exhaustion, and a decade of being told she just wasn't working out enough or eating little enough. What followed was years of over exercising, under eating, and chasing answers that traditional medicine couldn't provide.

We dive deep into what actually worked: reverse dieting, eating more instead of less, cutting back on cardio, prioritizing strength training and walking, and addressing root causes through functional lab testing. Micaela shares how she lost 40 pounds over five years by doing the opposite of what doctors told her, got her period back after losing it for six years, and finally healed her gut and balanced her hormones without birth control or restrictive dieting.

This conversation gets real about the five things she would never do again: over exercising, fasting without proper nutrition, taking random supplements without lab work, neglecting sleep, and ignoring blood sugar balance. We talk about the power of eating a high protein breakfast, why intermittent fasting isn't for everyone, how continuous glucose monitors can change your approach to food, and why lifting weights is one of the most powerful tools for insulin sensitivity and metabolic health.

We also get into peptides, GLP-1s, the fab five supplements everyone should consider, sleep hygiene, and why so many women are stuck in cycles of restriction and inflammation. If you've ever felt like you're doing everything right but still struggling with weight, energy, hormones, or gut issues, this episode will shift the way you think about your health.

Find Micaela Riley: Instagram: @bebalancedbymicaela TikTok: @bebalancedbymicaela

_____

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

_____

Thank you to our Sponsors!

Clearstem

Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout and receive a free mini HYDRAGLOW plumping moisturizer when you spend $75 or more.

Kion Aminos

Visit https://getkion.com/samantha  for 20% off.

Remi

Get 50% off your new night guard with Remi Subscribe & Save at https://shopremi.com/SAMCFIT code SAMCFIT.

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

What if the thing you thought was keeping you clean was actually making you sick?

In this episode, I sit down with Kristina Velkova and Sara Douglas, the co-founders of Vitaclean, a revolutionary vitamin C filtered shower head company that's changing the way we think about water, skin health, and wellness. Their story starts with a shocking discovery: sludge in their London shower that was wreaking havoc on their skin and hair. What began as a personal problem turned into a mission to help people experience cleaner, healthier water without spending thousands on full house filtration systems.

We dive into the difference between hard water and soft water, how chlorine, minerals, and sediment in your shower water could be causing your dry scalp, eczema, acne, brittle hair, and skin irritation, and why filtering your shower is just as important as filtering your drinking water. Christina and Sarah share the science behind vitamin C filtration, how their triple filtered technology works, and why their innovation is different from every other shower filter on the market.

This conversation gets real about the wellness routines that actually matter, from hair syncing your workouts to jaw release massages, red light therapy, breath work, and why showering should feel like a spa experience every single time. We also talk about stretching out wash days, protecting color treated hair, and the simple daily rituals that keep your skin glowing and your hair thriving.

If you've ever dealt with unexplained skin issues, hair breakage, or felt like your expensive products weren't working, this episode will change the way you think about your water. Your shower should be restoring you, not depleting you. Let's make that happen.

About Vitaclean:
Vitaclean is a female founded wellness company specializing in vitamin C filtered shower heads that remove chlorine, sediment, and impurities while infusing water with skin and hair nourishing vitamins. Founded by Kristina Velkova and Sara Douglas after discovering sludge in their London shower, Vitaclean has helped thousands achieve healthier skin, hair, and scalp through clean, filtered water.

Find Vitaclean:
Website: https://vitaclean.co
Instagram: @vitaclean_official
TikTok: @vitaclean
Use code SAMCFIT for 20% off their Starter Kits at https://vitaclean.co

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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

_____

Thank you to our sponsors!

Treat yourself to the flavor and nutrition your body craves. Go to kachava.com and use code SAMCFIT for 15% off your first order. 

Visit Carawayhome.com/EMPWR to take an additional 10% off your next purchase or use code EMPWR at checkout.

Head topaleovalley.com/samcfit (https://paleovalley.com/promos/empwr-multi-product-page)  for 15% off your first purchase.

Use our exclusive link to save 20% off Honeylove at honeylove.com/SAMCFIT 

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

What if the thing you thought you could control was actually the thing keeping you trapped?

In this episode, I'm getting more vulnerable than I ever have before. I'm sharing my full story with my eating disorder, disordered eating, and body dysmorphia. From my childhood and the way food was framed in my home, to college when everything spiraled, to the years I spent restricting, binging, and purging in secret. This is the part of my story I've never fully told, and honestly, preparing for this episode brought up a lot of emotion. But I knew it was time.

I walk you through how my ADHD medication suppressed my appetite growing up, how I gained over 20 pounds in college when I went off Adderall and had no structure or education around food, and how that led to a cycle I couldn't break. I talk about the shame, the secrecy, the moment I finally told my mom, and the weekend that changed everything. I also share how my pregnancies, my home birth, and my journey into fitness coaching helped me rebuild my relationship with my body and food.

This episode also dives into how social media fueled my body dysmorphia, why comparing yourself to stage-ready physiques is so damaging, and how I shifted my mindset from chasing aesthetics to chasing strength. I talk about losing my period, getting it back, and what it took to truly heal. I also answer your questions about food noise, weight fluctuations, tracking macros, supporting a friend with an eating disorder, and how to raise kids with a healthy relationship to food.

If you've ever struggled with control, body image, or feeling stuck in a cycle you can't escape, this episode is for you. Healing is possible. You are stronger than the thoughts trying to break you. And you don't have to do it alone.

Content Warning: This episode includes discussion of eating disorders, disordered eating, and body image. Please listen with care or feel free to come back to this when you're in a better place.

_____

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

_____

Head to https://AirDoctorPro.com and use promo code SAM to get UP TO $300 off today! 

Get your health in check and save 20% on your first order at https://justthrivehealth.com/SAMCFIT with code SAMCFIT 

Go to https://shopremi.com/SAMCFIT and use CODE SAMCFIT for 50% off at checkout.

Sign up for your one-dollar-per-month trial today at https://SHOPIFY.com/samcfit 

Book a stay and start your journey toward Life in Balance at Miraval Resorts.

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

What if optimism is not about pretending everything is fine, but about learning how to stay strong when life gets hard?

In this episode, I sit down with Dr. Deepika Chopra, also known as The Optimism Doctor, to talk about what real optimism actually is and why it matters so much for our mental health, relationships, parenting, and everyday lives. We unpack the difference between optimism and toxic positivity, how to regulate your emotions in hard seasons, and why resilience is a skill you can build.

This conversation hit home for me because it is not just about mindset. It is about how we move through grief, fear, uncertainty, motherhood, health struggles, and personal growth without losing ourselves in the process.

We also talk about manifestation, affirmations, purpose, visualization, and the small daily rituals that can help us feel safer, stronger, and more grounded.

If you have ever felt stuck in negative thought loops, overwhelmed by life, or unsure how to keep going through hard things, this episode is for you.

Dr. Deepika Chopra is a clinical health psychologist, behavioral scientist, visual imagery expert, and author of The Power of Real Optimism. Known as The Optimism Doctor, she helps people build resilience, emotional strength, and hope through science-based tools and practical mindset work. 

Follow Dr. Deepika Chopra

Instagram: @drdeepikachopra

Website: Dr. Deepika Chopra official site

Book: The Power of Real Optimism

Podcast: Looking Up with Dr. Deepika Chopra  

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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

_____

Thank you to our Sponsors!

Go to https://AquaTru.com now for 20% off (your purifier) using promo code SAM

Get 15% off Branch Basics with the code EMPWR at https://branchbasics.com/EMPWR #branchbasicspod

Go to https://CLEARSTEM.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order.

Head to https://cozyearth.com and use my code samcfit for up to 20% off.

Use code SAMCFIT at checkout for 20% off starter kits at https://vitaclean.co.

Miraval Resorts - Book a stay and start your journey toward Life in Balance at Miraval Resorts.

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