WE RAN A MARATHON! This is a special podcast because I'm joined by my brave friends, Alex and Layla. Three months ago when I approached them about the idea of running the LA Marathon..it didn't take much convincing! And here we are on the other side of it - ready to spill the beans:

- would we run another?

- what did we do well?

- what would we change?

- LA marathon specifics?

If you have a question you want answered on my podcast, email [email protected] to submit. I am always here to help and support YOU - because that is what life is all about!

Follow me on Instagram and TikTok @thesamplan

Welcome back to the podcast! It’s been a minute since I’ve had a lot to share, but I’m back and ready to dive in. Marathon prep is in full swing!

In this episode, I’m covering:

• My journey with running and why I decided to sign up for a marathon
• The details of my training plan (strength workouts, easy runs, and interval training)
• My approach to nutrition (calories, protein, carbs, and all the essentials)
• Supplement recommendations and things to keep in mind

And of course, there will be a follow-up episode after the race. If you’ve got any questions or want me to dive into anything specific, feel free to reach out. I’m also open to case studies—send me your personal questions or scenarios, and I’d love to address them!

You can email me at [email protected]. I’m always here to help and support YOU because that’s what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

What is a "Winter Arc"? My bestie, Alex Rice  joins the pod to define and set up for the next season (winter is coming!). In this episode we address the mental and physical benefits of this concept as well as the struggle of a drop in temperature, shorter days, and so many cookies around every corner. For so many, this is a time of feeling "out of control" but my hope is that we can all reclaim a piece of that and bring intention to what often seems unintentional (weight gain). As a reminder - nobody has it all figured out. We are all learning and I hope you join us in this coming season of discovery.

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

What is a "Winter Arc"? My bestie, Alex Rice  joins the pod to define and set up for the next season (winter is coming!). In this episode we address the mental and physical benefits of this concept as well as the struggle of a drop in temperature, shorter days, and so many cookies around every corner. For so many, this is a time of feeling "out of control" but my hope is that we can all reclaim a piece of that and bring intention to what often seems unintentional (weight gain). As a reminder - nobody has it all figured out. We are all learning and I hope you join us in this coming season of discovery.

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

Statistically, 1 in 10 women have it - but how many struggle through years of pain before arriving to that diagnosis? Yale Medicine claims that, on average, there is a four-to-11-year delay between the onset of symptoms and diagnosis (and treatment). SO LETS TALK ABOUT IT. Maybe your IBS is actually...Endometriosis? Of course, speak to your health care provider and advocate for yourself - no one else will do a better job than YOU. As always, if you have a question you want answered on my podcast, email [email protected] to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

Relationships are a focal point to health and longevity (no debate needed here) - which makes "modern dating" the perfect topic to expand upon and hopefully get some guidance from two of my favorite "experts"; Joe (my high school ex boyfriend) and his bff Art. Both are highly eligible bachelors in Manhattan (in case you or anyone you know might be interested) *wink wink

In this podcast we discuss,

- dating app do's and don't

- 1st date icks

- app algorithms

- and so much more

As always, if you have a question you want answered on my podcast, email [email protected] to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan

• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

Relationships are a focal point to health and longevity (no debate needed here) - which makes "modern dating" the perfect topic to expand upon and hopefully get some guidance from two of my favorite "experts"; Joe (my high school ex boyfriend) and his bff Art. Both are highly eligible bachelors in Manhattan (in case you or anyone you know might be interested) *wink wink*

In this podcast we discuss, - dating app do's and don't - 1st date icks - app algorithms - and so much more

As always, if you have a question you want answered on my podcast, email [email protected] to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

Welcome to the pod! This is heavily requested Q&A regarding my recent "transformation", if you will. *TRIGGER WARNING* I do touch on eating disorders, recovery, and dieting/calorie restriction in this episode. Questions: - what made you start tracking again when you did? - do you track macros/calories consistently? - what did you observe with tracking / what did you change? - how did you know when it was time to take a break from tracking? As always, if you have a question you want answered on my podcast, email [email protected] to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

Welcome back Lyndie (@itsgivinglorify on IG)! Lyndie is an incredible trainer, nutrition and lifestyle coach who specializes in sustainability. In this episode, we talk a lot about macro tracking, food, and the mental challenges of it all! If you're not following Lyndie, you should be.

As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]

The internet has been saying, "Don't lift, don't run, just walk"... but what are the implications of this advice? what are the negative consequences? How much of each plays a role in health and longevity? This podcast aims to offer that answer with prescriptive advice for curating an optimal, health-focused approach. If you want to learn more about optimizing health span, not just life span - check out Peter Atia's book "Outlive: The Science and Art of Longevity".

As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about!

• Follow me on Instagram: @thesamplan
• and TikTok @thesamplan

This is an Operation Podcast production. For more information, please contact us at [email protected]