Sam Forget started his coaching business at 16 years old — power blocks in the trunk of his Hyundai Sonata, driving an hour in any direction to train anyone who'd hire a teenager with a passion for fitness. That was 2012. By 2018 he took everything online, moved to Miami knowing nobody, and hasn't really stopped moving since. Miami, New York, London, Spain, Argentina, Colombia. The world is basically his office, and he's figured out how to maintain his health, his training, and his client work through all of it.

A big part of this conversation digs into the all-or-nothing cycle — the pattern Sam sees in almost every client he works with and something he lived himself early in his career. We talk about what it actually takes to break that cycle. Not by going harder, not by going softer, but by finding the 70–85% execution range and giving it a real chance to work. The thing that hit me most was this idea of building your plan around the busiest, most fried version of yourself — not the motivated Monday-morning version who's ready to do everything.

We get into how Sam manages his own fitness and nutrition through last-minute international moves — like the Friday night he realized he needed to be in Colombia by Saturday. Exercise swap backlogs, flexible meal structures, what "adaptable" actually means when you're working out in a packed gym in Medellín where every machine is taken. There's also a really solid chunk on what proof looks like for clients — the data points that show them imperfect consistency is still producing results — and how that evidence changes everything about how people show up going forward.

We wrap in two places I didn't expect: tattoos — Sam has full sleeves, knuckles, chest, a jungle-themed leg sleeve, and a frog going in the Achilles because it fits and he thinks it's cool — and Sam's little moment, which was an improv class in Miami that he spent the entire week beforehand hoping would get canceled. He showed up the only person there with zero theater experience, completely terrified, bright red, soaked in sweat. By minute five of his first scene, something cracked open. He's been chasing that feeling ever since.

Sam Forget on Instagram — @coachsamforget
https://www.instagram.com/coachsamforget/

Transformation Talks Podcast — hosted by Sam Forget

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Paul's back — overwhelmed, in Philadelphia, and dealing with Charlie the eight-month-old black golden retriever who has somehow managed to poop both on the couch and out of his crate onto the floor in the same week. Meanwhile I'm freshly returned from a stretch of travel — East Coast, bachelor party, four-ish weeks in Vancouver — carrying a little anxiety and a long to-do list I've made peace with probably never finishing.

We got real about that feeling of losing the fire you had when you first started your business, and whether that's a red flag or just what sustainable looks like after you've been doing this long enough. Paul also dropped that he's doing EMDR therapy, had a full panic attack in his first session when the electrode buzzed his surgically repaired shoulder, and somehow still booked the follow-up. Wild.

Then we got into the actual reason Paul wanted to do this episode: he's tired of answering questions about electrolytes. Not because it's a bad question — but because most people asking it genuinely do not need them. The marketing from brands like LMNT, Liquid IV, and basically every podcast sponsor on the internet has convinced everyday gym-goers and dog walkers that they're chronically electrolyte-deficient. They're not. Paul is our head of R&D here at These Little Moments, and he came with the research to back it up.

We break down what electrolytes actually are — sodium, potassium, magnesium, chloride, calcium — and what they do in the body. The key one for hydration is sodium, because where sodium goes, water flows. And the people who actually need to supplement with it are endurance athletes, heavy sweaters, people who are sick and losing fluids fast, those on strict keto, folks with certain medical conditions like POTS, and some older adults at risk of dehydration. If you're going to the gym for an hour or walking your dog, you don't need to slam 1000mg of sodium. You probably just need more water.

We also talk about the GI side effects of stevia in a lot of electrolyte powders, how to actually tell if you're a salty sweater (lick test, or look for the white salt line on your hat — Paul's running caps are apparently evidence), why Gatorade actually gets unfairly roasted, the proper dosing window for endurance athletes, and — in true These Little Moments fashion — whether squishing a cockroach releases its eggs. Science was done. Verdict reached. You're welcome.

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We kick this one off the way we always do — just talking. Paul's lupus is somehow in the best shape it's ever been despite a stretch of travel, stress, and general chaos, which honestly tracks.

He also got a new puppy named Charlie — a supposedly golden retriever who came out black, so there are some questions there.

I'm reading my first fiction book in years (Dungeon Crawler Carl, it's actually great), heading to Vancouver to see my girlfriend, and planning a trip back to Connecticut to see family and let my mom dye my hair icy blonde. Normal stuff.

Then we get into the actual topic: GLP-1 medications. These things are everywhere right now — Ozempic, Wegovy, Mounjaro — and whether you're curious, currently using one, or coaching someone who is, this episode is worth your time.

Paul did his research (he called it extensive, I'll let you be the judge), and we break down what GLP-1s actually are, what glucagon-like peptide-1 does in the body, and why these medications work across multiple pathways — not just appetite suppression.

We talk about who actually benefits from GLP-1s, because it's not a blanket answer. We get into food noise — that constant mental chatter around food that a lot of people don't even realize they have until it goes quiet — and why that alone can be life-changing for certain people.

We also get real about the risks, the cost reality (most people are paying out of pocket), the side effects, and what the research actually shows versus what's being hyped on social media.

The part I think matters most: what happens when you come off them. This is where lifestyle, meal structure, and habits become non-negotiable.

The medication quiets hunger — it doesn't build the skills. That part is still on you. We talk through how we approach this with our own clients and what the off-ramp actually looks like when it's done right.

Paul's IG: @paulbuono

Chapters

00:00 Introduction and Personal Updates

07:27 Understanding GOP-1 Medications

20:06 Who Can Benefit from GOP-1s?

22:27 The Importance of Lifestyle Changes with GOP-1s

26:25 Understanding Food Noise and Its Implications

27:28 Risks and Considerations of GLP-1 Medications

29:53 When to Consider Coming Off GLP-1 Medications

32:53 Side Effects and Management of GLP-1 Medications

36:42 Preparing for Life After GLP-1 Medications

42:24 Personal Updates and Future Plans

🔗 Links & Resources

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Rob DiMedio doesn't sugarcoat anything. He was 365 pounds, staring down a future he didn't want, and made a decision that changed everything. This episode is his story — but more than that, it's a blueprint for what it actually takes to make change stick after bariatric surgery, or honestly, after any major health intervention.

We dig into what most people get wrong after surgery. Bariatric surgery is a starting point, not a finish line — and Rob has built an entire framework, the Busy Bariatric Method, around that idea. We talk about the habits, the mindset shifts, and the non-negotiables that separate people who keep the weight off from people who don't. This isn't about willpower. It's about having a clear plan and knowing what you're actually up against.

A big chunk of this conversation goes somewhere most fitness podcasts don't — the emotional relationship with food. Rob gets into why healing that relationship is non-negotiable for long-term success, how therapy and journaling played a role in his own journey, and why so many people hit a wall post-surgery because they never addressed the psychological side of eating.

We also hear about the Busy Bariatric Boot Camp, how Rob's background in education shaped how he teaches health, and what a conversation with his late father's memory still brings to how he shows up every day. He calls it bonus time — the life he almost didn't get to live. This one hit different.

Rob DiMedio: @robssweightishistory

Bootcamp: https://go.busybariatrics.com/summercamp26

🔗 Links & Resources

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We've been wanting to do this one for a while. Gut health is one of those topics that gets thrown around constantly — everybody's talking about probiotics, green powders, elimination diets — but most of the conversation is either oversimplified or just flat-out wrong. This episode is our attempt to actually make sense of it.

We get into what the microbiome actually is, why diversity matters more than most people realize, and how the food you eat either builds or breaks down that diversity over time. Fermented foods come up a lot here — and not in a "drink kombucha and you're fixed" kind of way. We talk about what the research actually shows and what your everyday dietary choices are doing to your gut ecosystem whether you're thinking about it or not.

There's a good chunk of this episode spent on the stuff nobody talks about — the limitations of gut testing, why blood work alone misses the picture, and why elimination diets are a tool, not a personality. We also get into the gut-brain connection, which honestly was one of the more mind-opening parts of the conversation for me. Stress isn't just mental. It's showing up in your gut, your immune system, and potentially your autoimmune risk.

We close out with what we'd actually tell someone who's struggling with gut issues right now — food journaling, building sustainable meal structure, and why green powders are probably not the thing you think they are. Real talk, no fluff.

Follow Paul: @paulbuono

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We start this one where we always do — just talking. Paul's been dealing with some gastritis stuff, there's a caffeine situation, and somehow we end up in a whole conversation about cultural identity and name pronunciation. You know how it goes.
Then we get into something I've been wanting to dig into for a while: heart rate variability. HRV gets thrown around a lot in the health and fitness world, but most people either don't fully understand it or they're obsessing over daily numbers instead of looking at the bigger picture. We break down what HRV actually is, what it's measuring, and why it matters as a reflection of your autonomic nervous system — not just as a fitness metric.
We get honest about wearables too. Are they even accurate? (Spoiler: most of them aren't great.) We talk about which devices actually give you reliable readings, why body position and timing matter more than you think, and how to use this data to make real lifestyle changes instead of just feeling anxious about a number on your wrist.
The second half gets into the stuff that actually moves the needle on your HRV — sleep quality, alcohol, circadian rhythm, and stress management. We talk about meditation, breathwork, journaling, and why being proactive about stress beats being reactive every single time. And we end up in a conversation that felt really real to me: the difference between creating from a place of love versus creating from fear and scarcity — and how that shows up in your health, your habits, and your life.

🔗 Links & Resources

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Chapters

00:00 Introduction and Personal Updates

02:59 Understanding Gastritis and Health Experiences

06:01 Cultural Identity and Name Pronunciation

08:59 Diving into Heart Rate Variability (HRV)

12:00 The Science Behind HRV and Stress Measurement

14:57 The Impact of Wearables on Mental Health

18:09 The Balance Between Optimization and Intuition

20:52 The Accuracy of Wearable Devices

30:16 Utilizing HRV Data for Personal Insights

35:10 Improving HRV: Key Factors to Consider

42:05 Understanding Stressors in Health

44:43 The Impact of Fitness Trackers

47:14 Stress Management Techniques

01:00:21 Creating from a Place of Love vs. Fear

I brought Paul Buono back for a more "hinged" conversation and for a new bi-weekly segment I'm calling "FitBusters".

This episode gets into one of the hottest debates in nutrition right now — seed oils vs. beef tallow.

Are seed oils actually destroying your health? Is beef tallow the answer? We break it down without the fear-mongering, share our own real experiences with food, and land somewhere that might surprise you: it's about balance, not extremes.

We also get personal about alcohol — Paul opens up about his past relationship with it and why moderation isn't just a buzzword, it's a practice. Then we shift into one of the trendiest pieces of fitness gear right now: the weighted vest. Do they actually help your bone density, or is it just another thing to spend money on?

We dig into the research, talk Wolf's Law, and share what we think actually moves the needle when it comes to building stronger bones long-term.

Chapters

00:00 Introduction to the Podcast Chaos

03:04 Life Updates and Personal Growth

06:02 Transitioning to Fitness Topics

09:06 Debate on Seed Oils vs. Beef Tallow

12:06 Health Implications of Fats

15:01 Anecdotal Evidence and Personal Experiences

17:51 Finding Balance in Diets

23:09 Navigating Alcohol and Health

24:04 The Moderation Mindset

25:39 The Weighted Vest Trend

28:02 Bone Density and Weighted Vests

31:49 Top Strategies for Bone Health

35:31 The Psychology of Movement

40:00 Final Thoughts on Health and Wellness

🔗 Links & Resources

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Hellllooo and welcome to another episode of, These Little Moments Podcast. In this episode, my client, Nick,f`1 shares his transformative journey from unhealthy dieting and emotional eating to sustainable health and confidence. In this episode, we discuss how understanding emotional roots, personalized coaching, and a balanced approach to food and lifestyle can lead to lasting change.

Chapters

00:00 Introduction and Background

03:52 Health Struggles and Diet History

07:04 The Impact of Emotional Eating

09:54 Realizations and Turning Points

12:54 Family Influence and Legacy

15:41 The Rebound Effect and Weight Regain

19:04 Catalysts for Change and Seeking Help

25:51 Navigating Confusion in Health and Fitness

28:03 The Impact of Personal Loss on Health Choices

31:29 Uncovering Deeper Issues Behind Eating Habits

35:45 Transforming Relationship with Food

38:22 Building Confidence Through Commitment

40:37 Sustainable Weight Maintenance

44:58 Fashion Journey and Personal Growth

51:10 The Importance of Seeking Help

56:35 Lessons from Rejection and Persistence

🔗 Links & Resources

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In this episode, Ryan Kassim explores the power of box breathing as a simple yet effective tool for stress regulation, mental clarity, and emotional balance. He shares personal insights, scientific context, and a live demonstration to help listeners incorporate this practice into their daily routine.

Chapters

00:00 Introduction and personal update

03:15 Context: mental health, spirituality, and practical tools

05:39 Science of breath and emotional regulation

08:30 Introduction to box breathing technique

09:01 How to do box breathing: step-by-step

13:22 Gratitude and closing thoughts

14:29 Benefits of quick relaxation techniques

15:40 Using breathwork for emotional regulation

16:17 Final thoughts and call to action

🔗 Links & Resources

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Ryan Kassim shares insights on overcoming mental illusions that hinder happiness, emphasizing the importance of presence, redefining wealth, and questioning ego-driven desires. This episode encourages embracing the present moment and simplifying life to find true fulfillment.

Chapters

00:00 Introduction and Personal Update

03:43 The Illusions of Happiness

07:06 Understanding Wealth and Time

10:04 Breaking Free from Ego

12:55 Steps to Overcome Illusions

15:45 Conclusion and Reflection

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

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