The Sam Plan Pod with Sam Gwaz

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]

RIM TO RIM AT THE GRAND CANYON! On May 31st, 2024 I set off with some friends to take on what only 1% of park visitors do…rim to rim. The route is about 21-24.6 miles, over 5000 feet in elevation gain, incredibly hot, and what makes rim to rim more difficult is no matter where you start and end... you're leaving the hard part for the very end (the slow climb up). This podcast is of course to share my experience - but also to help you take it on yourselves, if you dare! And I really really hope you do. First I'll walk you through the preparation (planning logistics, training, and nutrition), then I'll take you through a play by play of how it all went down (from start time to snacks I brought), and I'll finish up by sharing any learning objectives. If I were to do it again…what I would do differently?

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]

QUESTION - HOW DO I GET LEANER? As a fat loss expert, I want to lend myself to this conversation. Particularly as a lot of people pursue a smaller body going into summer and (too often) dive into methods that are more harmful than helpful in the long run. In this pod I aim to answer the questions… -What are the important elements of weight loss? -How to assess calorie needs? -How to assess protein needs? -What about the other macros? -How does training change for a weight loss program? -How can training aid in a leaner body composition? -What about IF or keto or other weight loss options? If you have any questions or are interested in some 1-on-1 coaching, email me [email protected] for info! Here to serve.

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

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

On today's podcast, Whitney Aronoff joins me to discuss the value of food for healing and how impactful energy is to health and the foods that we eat. We discuss her journey overcoming gut issues and an auto-immune disease and how she uses food to elevate her own life and those she works with. IT'S IS SUCH A GREAT ONE and I hope you all learn as much as I did. Chef Whitney is a personal chef where she crafts custom meal plans for clients, guiding them towards their best lives and is the founder of High Vibration Foods. Whitney healed herself of an auto-immune disease and chronic digestive issues with food by attending culinary school at The Natural Gourmet Institute in New York City. By studying Eastern and Western philosophies of healing with food she uncovered the root causes of her suffering. Through her blog, Starseed Kitchen, she shares seasonal high vibration recipes and her line of organic spice blends, High Vibration Foods that she launched in 2020 and is now available at Erewhon Market. Whitney firmly believes that the healthiest meal one can eat is the one prepared at home. Chef Whitney's goal is to share her culinary knowledge to empower people to cook nourishing meals in their own kitchens.

Connect with Whitney Aronoff:

• Whitney's Instagram: @whitneyaronoff
• Starseed Kitchen Website: starseedkitchen.com
• High Vibration Living podcast

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]

Welcome back to the pod! Today is all about answering frequently and hopefully helpful questions. Starting off with more in-depth responses to complicated questions like, "How to help yourself not feel guilty after eating certain things? Tips and tricks to not fixate on the scale or tracking foods?" And finishing off with more quick responses to questions like, "Do you get upset with yourself for failing or not eating what you should've? Best creatine on the market? What is the difference between training for strength and training for muscle building? Would you rather live with a goat or a bird?" And so much more! I hope you enjoy and 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]

Kate Morton is a Registered Dietitian, founder of Funk It Wellness, SXSW speaker and menstrual health advocate. Kate has a master's degree in Human Clinical Nutrition and focuses on menstrual health and anti-diet culture education. After completing her studies, Kate moved to New Zealand where she began working with wellness start-ups to develop nutritionally sound products in the "better for you" market. While in New Zealand, Kate started to presume a more holistic way of living that led her to dive deeper into the science of hormones and cyclical living. Kate's mission is to empower all menstruators to have autonomy over their bodies and learn to make peace with food and their cycles. Kate's Instagram: @carbsandkate Funk It Wellness Website: funkitwellness.com

Follow me on Instagram: @thesamplan

and TikTok @thesamplan

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

Join me for some 2024 goal setting! A new year brings some exciting opportunities - so much potential. But how can we maximize it? Make the most of it? In this podcast I talk you through my New Year's routine: gratitude & reflection + goal setting & planning. So get your pens and notepads ready. This one is interactive and requires some work!

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]