The EMPWR Podcast
The EMPWR Podcast is a wellness show hosted by fitness entrepreneur Samantha Christine. It offers workout tips, nutrition advice, and personal stories to help listeners build confidence and improve their health. The podcast aims to empower listeners on their journey to a healthier, happier self, covering topics like self-love, transformation, and intentional living.
Episodes
Q&A With My Fiancé: Relationship Red Flags, Exes & Never Settling
We talk red flags, exes, and why you should never settle for less! I sat down with Ian three days after his vasectomy reversal to answer the questions you've been sending in. This Q&A covers dating red flags, the non-negotiables I refused to break, co-parenting with our exes, blended family life, and what it actually takes to rebuild after divorce.
Three years ago we both said we didn't want a
Tired, Puffy, Moody? The Hormones Women Never Test For | ft. Robby Wade
How to actually understand what's happening inside your body, with Robby Wade, founder of Rythm Health. We cover the blood markers every woman should track, why your doctor's annual panel isn't enough, and the at-home test that takes less than five minutes from your bed.
Robby built Rythm Health after growing up watching his dad filter his own blood from a dialysis machine in their living room. H
How to Look Younger WITHOUT Filler or Botox! | Dr Chesnut
Dr. Cameron Chesnut is one of the most sought-after facial plastic surgeons in the world, and honestly, this is the episode I've been waiting eight months to record. He operates on ONE patient a day, says no to about 80% of the people who reach out to him, and looks at every single procedure as a metabolic event. We get into all of it: what he actually thinks about Botox (his answer surprised me!)
We Did Our First Ironman 70.3 Together! | Couple Q&A
We did it! Ian and I just completed an Ironman 70.3 together. Swim, bike, run, 7+ hours, and one moment 200 meters from the finish line where we almost got disqualified! I'm taking you through the entire race weekend from start to finish. The 4am alarm, the swim that shocked me, the bike miles where I was literally talking to Jesus, the little argument we got into mid-race, and what it felt like t
Blood Work vs. Aesthetics: Exposing Fitness Industry Lies | ft. Matt Johnson
He grew up on ketchup sandwiches in a town with no stoplights, survived abuse, and nearly lost his mom to an overdose at 16. Now at 31, Matt Johnson has 1 million followers, has run across Texas twice, just finished his third Ironman, and is preparing to do seven full-distance triathlons in seven days to raise $300K for veterans. He looks like the fittest person you've ever seen, and he's one of t
Turning 36: Every Procedure I've Had Done, My Non-Negotiables in a Man, GLP-1s & Life After Divorce | Q&A
I'm turning 36, and I'm sharing everything - every procedure I've had done, the decisions that changed my life, and the rules I live by now that I wish I knew at 26. This is my birthday Q&A: no filter, no holding back, just real answers to the questions you've been asking.
Timestamps:
0:00 - I feel better at 36 than I did at 26
2:00 - Why this birthday hits different
3:30 - The confidence t
How Broccoli Can Reverse Aging & Detox Microplastics | Mara Labs Founders on Sulforaphane
In this episode of The EMPWR Podcast you'll learn how this single broccoli-derived molecule can transform your gut health, detox microplastics, fight inflammation, and potentially extend your lifespan. The story starts with a cancer diagnosis that sparked a mission to find real solutions, not just supplements that claim to work, but ones backed by rigorous science and actual bioavailability.
We c
The Truth About Pilates & Body Recomposition (What Nobody Tells You) with Kenzie Wesp
Kenzie built 4 fitness studios by 25, here's how she did it. In this episode, she breaks down the real difference between Pilates and weight training for body recomposition, why she opened True Form and The Format from scratch, and how pregnancy changed her entire approach to fitness and nutrition.
Timestamps:
0:00 - Meet Kenzie: 4 studios at 25
4:22 - From college dancer to Pilates studio own
How I Build Unshakeable Confidence
In this solo Q&A episode, I’m answering your questions on everything from ADHD, anxiety, and time management to body recomposition, cardio, weight training, and what life looks like right now behind the scenes. I share some of the struggles I don’t talk about often, including how ADHD impacts my day-to-day life, why structure and time blocking are essential for me, and how I navigate anxiety durin
Why You're Stuck (And How to Finally Change Your Life) | Roxie Nafousi
In this episode, I’m joined by Roxie Nafousi for such an honest conversation around self-worth, manifestation and personal transformation. Roxie shares the highs and lows of her journey, from navigating addiction and depression to rebuilding her relationship with herself, and the mindset shifts that helped her move through those seasons. We dive into why manifestation starts with believing you’re
How I’m Prepping for My Wedding While Training for an Ironman
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:
The Fertility Crisis Nobody's Talking About (And How to Fix It) ft. WeNatal
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
What It Actually Takes to Become a Navy SEAL
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
Healing PCOS From the Root with Mila Magnani, Founder of Milamend
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
Q&A: Healing My Gut, Staying Lean, Blood Work and Our Wedding
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
The Truth About PCOS & Hypothyroidism: How I Lost 40 Pounds Eating MORE | ft. Micaela Riley
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
The Hidden Truth About Your Shower Water: Why It's Ruining Your Skin & Hair | ft. Vitaclean
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 wreaki
My Eating Disorder Story and How I Rebuilt My Relationship With Food
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 purgi
Real Optimism vs. Toxic Positivity: How to Actually Build Resilience | ft. Dr. Deepika Chopra
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
Q&A: Fat Loss Mistakes, Skincare, Peptides and Wedding Updates
In this episode, Ian and I are sitting down for a full Q&A covering everything you've been asking about: fitness, nutrition, training, wedding planning, business, motherhood, and all the behind the scenes of our lives right now. This one is honest, practical, and packed with real answers to the questions flooding my DMs.
We dive into the biggest mistakes women make when trying to lose body fat, wh
What Kim Kardashian’s Trainer Senada Greca Actually Thinks About Women and Weight Loss
I used to think being smaller meant being better. That if I could just control my body, I would finally feel confident, happy, and enough.
But the truth is, that mindset kept me stuck.
In this episode, I sit down with Senada Greca to talk about what actually changed everything. From growing up in Albania with limited resources, to moving to the US and facing bullying, to struggling with eating dis
How a 4-Day Wellness Retreat Reset Our Relationship, Mindset & Goals for the Year
In this episode, Sam and Ian sit down to recap their four-day stay at Miraval Resort & Spa in Tucson, Arizona — a luxury, all-inclusive, adults-only wellness retreat that turned out to be way more transformative than they expected. This one is personal, fun, and packed with real talk about relationships, mindfulness, goal-setting, and what happens when you're forced to put your phone in a bag.
The
Running Changed My Life: From Zero Miles to Ultra Marathons | ft. Matt Choi
In this episode, I sit down with Matt Choi: content creator, endurance athlete, and one of the most inspiring voices in the running community. Matt's journey is anything but linear. From playing college football to losing his job during the pandemic, he found running as a form of therapy and self discovery. What started as a casual four mile run turned into marathons, ultramarathons, and a thrivin
The Hidden Truth About My Gut Health: Why I Cut Out Caffeine & Protein Powder
What if the bloating, stomach pain, and exhaustion you've been dealing with for years weren't just something to manage, but a signal that something deeper was going on?
In this episode, I'm getting vulnerable and sharing the full story behind my gut health journey: the decade of symptoms I couldn't explain, the tests I finally took, and the protocol that's changing everything. For years, I dealt w
From Viral Recipes to Skincare: How One Woman Built Her Dream Life | ft. Olivia Adriance
What if the fear of not being enough, the pressure to do it all perfectly, were the exact things keeping you from stepping into the version of yourself you're meant to become?
In this episode, I sit down with Olivia Adriance: content creator, recipe developer, soon to be cookbook author, and founder of an upcoming beauty brand built on skin nourishing ingredients. Olivia's journey is anything but
Where Your Fear Is, There Your Task Is: Finding Purpose Through Loss | ft. Michael Smoak
What if the fear of being perceived, the pressure to do it all perfectly, and the weight of staying comfortable were the exact things keeping you from stepping into the life you're actually meant to live?
In this episode, I sit down with Michael Smoak: content creator, speaker, communication coach, and one of the most authentic voices in the personal development space. Michael's journey is anythin
Why Your Cleaning Products Are Making You Sick: The Truth About Toxins | ft. Kelly Love
What if the products you're using to clean your home, wash your clothes, and freshen the air are the very things quietly disrupting your hormones, draining your energy, and keeping you from feeling your best?
In this episode, I sit down with one of the co-founders of Branch Basics, a non-toxic cleaning company that's helping families across the country ditch harmful chemicals and create healthier
Wedding Planning & Relationship Real Talk: Valentine’s Q&A with Ian
What if the secret to a lasting relationship isn't perfection, but choosing each other every single day, even when life gets messy, busy, and blended?
In this Valentine's Day episode, Ian and I are pulling back the curtain on our relationship: how we keep the spark alive, navigate life as a blended family, handle conflict, blend finances, and stay best friends through it all. We're also giving you
This Gut Health Truth Is Changing Everything for Women | ft. Tina Anderson
What if the bloating, fatigue, skin issues, and brain fog you've been dealing with aren't separate problems at all, but symptoms of one root cause you've been overlooking?
In this episode, I sit down with Tina Anderson, attorney-turned-entrepreneur and co-founder of Just Thrive, a research-based gut health company that's completely disrupting the probiotic industry. Tina spent years in the pharmac
Day in the life: How I balance work, fitness and family
What if the secret to feeling more productive, centered, and present isn't doing more, but structuring your day with intention?
In this episode, I'm taking you behind the scenes of my full day: from my 5 a.m. wake-up to my nighttime wind-down routine. This isn't a highlight reel. It's the real, unfiltered look at how I balance being a mom, running a business, training for a 70.3, creating content,
From Blogging to Beauty Empire: How Courtney Shields Built Dibs Beauty
What if the fear of not being enough, the pressure to have it all figured out, and the weight of past trauma were actually the very things keeping you from becoming who you're meant to be?
In this episode, I sit down with Courtney Shields: content creator, founder of Dibs Beauty, wife, mom, and one of the most real, grounded voices in the wellness and beauty space. Courtney's journey is anything b
The Truth About Body Recomp: Why You’re Not Seeing Results
What if the number on the scale isn't the real measure of progress, and the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?
In this episode, Ian and I are breaking down everything you need to know about body recomposition: what it actually is, how to do it, and why it's one of the most empowering transformations you can make for your body and y
Bloom Where You’re Planted: A Navy Officer on Pressure & Defying Expectations | ft. Kellie Sbrocchi
What does it take to serve your country, compete in pageants, build a business, and stay true to yourself — all at the same time?In this episode, I sit down with Kellie Sbrocchi — a Naval Academy graduate, active duty HR officer, pageant competitor, speaker, podcaster, and content creator. Kelly is redefining what it means to balance a demanding career while unapologetically chasing your passions.
How to Set Goals That Actually Last: Our Blueprint for 2026
The start of a new year often comes with big pressure — big goals, big plans, and big expectations. But how many times have you started strong in January only to feel off track or burned out by February?
In this episode, I’m sharing the simple framework my partner and I use to create goals that actually stick. Instead of relying on motivation or unrealistic resolutions, we walk through a sustainab
Redefining 'Bulky': Why Strength Is Beautiful and Strong Creates Confidence | Brooke & Sydney Wells
What if the fear of getting "bulky" is the exact thing keeping you from the strong, toned body you actually want?In this episode, I sit down with two absolute powerhouses — Brooke and Sydney Wells — twin sisters, CrossFit Games athletes, and two of the strongest women I know. Brooke is a 10-time CrossFit Games competitor and entrepreneur, while Sydney is a former D1 track athlete turned elite Cros
Why Women Aren’t Eating Enough: The Science Behind Fat Loss, Macros & Metabolism | ft. James Free Jr
What if the reason you’re “doing everything right” and still not seeing results… is because you’re actually eating too little?In today’s episode, I sit down with my longtime coach and friend Jamie Free to unpack the real reasons women struggle with fat loss, strength, energy, and body confidence — and why most diets fail you long before you think you failed them.
Jamie has coached everyone from at
A Certified Fitness Coach’s Ultimate 2025 Wellness Gift Guide
Every year, the holidays bring the same overwhelm — endless gift guides, flash sales, and a million options that leave you more confused than inspired. Not this year.
In this episode, I'm sharing my ultimate 2025 wellness gift guide — curated with intention, quality, and real-life use in mind. These aren't just random products I found online. Every item is something I personally use, love, and hav
Why You’re Always Bloated: The Causes Women Aren’t Told About | ft. Amy Migdalia
I used to think bloating, fatigue, and breakouts were just “normal.” But when Amy explained what was actually happening in my gut—it changed everything.
In this episode, functional nutritionist Amy Migdalia shares how she rebuilt her health after surgery wrecked her gut microbiome. From chronic bloating and acne to yeast infections and fatigue, her story proves how deeply gut health impacts every
The Honest Truth About How Tough This Year Really Was
This year stretched me, challenged me, grounded me, and changed me in every way possible — and today, I’m opening up about all of it.
In this cozy, honest, and emotional Thanksgiving-week conversation, Ian and I sit down to reflect on the past year — the hardest moments, the proudest wins, and the lessons that shifted everything for us as individuals, partners, and parents.
We talk about the beau
How to Look Younger Without Overdoing It | ft. Beth Higney
I get asked in my DMs every day about my skin routine, Botox, and filler — so today, I’m breaking it all down with one of my favorite humans, Beth Higney, founder of Complexion and an advanced aesthetic provider I’ve known for over a decade.
Beth and I go way back — we met when I was just starting out in the pharmaceutical world, and she’s been guiding me through every stage of my glow-up ever si
Your Body Keeps Score: How Emotional Pain Becomes Physical Illness | ft. Dr. Josh Axe
I used to think “stress” was just mental — until I learned it’s the root cause of almost every hormonal, digestive, and inflammatory issue we face today. In this conversation with Dr. Josh Axe, we unpack the real reasons your body is breaking down — and how to finally heal it from the inside out.
In this episode, I sit down with Dr. Josh Axe, one of the world’s leading experts in functional and n
Solo Q&A: What No One Tells You About Fitness, Family, and Finding Yourself Again
It’s been a season — moving houses, marathon prep, wedding planning, launching a new program — and somehow keeping the kids, workouts, and business afloat.
In this solo Q&A, I’m getting real about what it looks like to juggle all the things without losing yourself in the process.
From marathon training and moving into our dream home, to navigating motherhood, building my business, and staying gr
The Shocking Truth About What’s Floating in Your Indoor Air | ft. Mike Feldstein
I never thought about my air quality until this conversation. In this eye-opening episode, I sit down with Mike Feldstein, founder and CEO of Jaspr, to explore the invisible world of the air we breathe—and how it could be silently sabotaging your health, energy, and longevity.
We breathe 20,000 times a day, yet most of us have no idea what’s in our air. From mold and VOCs to toxins from furniture
How to Enjoy the Holidays Without Losing Control
Every year, Halloween used to kick off my spiral — candy, family gatherings, food guilt, and the endless “I’ll start again in January” loop. Not this year.
In this episode, Ian and I sit down right before our big move and marathon weekend to talk about how the holiday season doesn’t have to derail your health, your goals, or your peace of mind. I open up about my past struggles with binge eating,
We Are Engaged!
I can’t believe I get to finally say this out loud… we’re engaged!! In today’s episode, I’m joined by my fiancé (!!!) Ian, and together we’re reliving every detail of the proposal — from how he secretly planned it to the moment I realized what was happening (spoiler: I was completely shocked).
We’re opening up about everything — how it really went down at the coffee shop where we had our very fir
Do This in Your 30s to Prevent Cognitive Decline | ft. Louisa Nicola
In this must-listen episode, I sit down with Louisa Nicola — neurophysiologist, human performance coach, and founder of Neuro Athletics — to reveal the science-backed strategies for peak brain health, fitness, and longevity. With a background in neurophysiology from the University of Sydney Medical School, Louisa has become a trusted advisor to elite CEOs, professional athletes, and top executives
Q&A: Health, Faith, Fitness & Daily Routines
In this heartfelt solo episode, I get real about the chaos of constant travel, balancing personal goals with family life, and the power of giving yourself grace when life gets messy. From award wins and podcast milestones to personal updates and your most-asked questions, I invite you into a cozy girl chat that will leave you feeling seen, grounded, and inspired.
If you've been struggling to stay
She Healed Chronic Pain With One Diet Change (You Won’t Believe It) ft. Addison LaBonte
What if your chronic pain was actually your biggest breakthrough? After years of unexplained leg pain nearly ended her athletic career, Addison LaBonte made one life-changing decision: she ditched gluten. Not only did it heal her body, but it also ignited a mission to create clean, gluten-free desserts that actually taste amazing.
In this powerful episode, we go deep on training, entrepreneurship
Fertility, PCOS & Period Loss: The Hidden Epidemic in Fit Women | ft. Dr. Natalie Crawford
This is one of the most powerful conversations we’ve had on The EMPWR Podcast. In this episode, I sit down with Dr. Natalie Crawford — fertility physician and hormone expert — to unravel the truth about hormone health, period loss, PCOS, fertility struggles, and the dangerous undercurrent of underfueling in high-performing women.
Whether you're planning to get pregnant, struggling with PCOS, or
Honesty Hour: Spicy Truths
In this raw and unfiltered episode Ian and I sit down for a much-needed Honesty Hour—a candid conversation about life, love, parenting, training, and everything in between. From late-night trail runs and house hunting to tattoos, Ironman prep, and how we really keep things spicy, no topic is off limits.
Listeners will hear heartfelt stories about blended family life, navigating past divorces, and
Inside Mari Llewellyn’s Journey: Fitness, Fertility, and Bloom Nutrition
When Mari said, “No one’s coming to save you—you have to save yourself”, this became the catalyst for her incredible journey from rock bottom to building Bloom Nutrition and inspiring millions around the world.
In this episode, I sit down with Mari to unpack her transformation—from battling mental health struggles and self-doubt, to losing 90 pounds, to turning a $5 PDF fitness guide into a thriv
4 Non-Negotiables for Real Fitness Results
In this episode, Ian and I break down the four non-negotiables for achieving real, sustainable health and fitness results. Whether you’re frustrated with not seeing progress despite working hard, or you’re just looking for a clear blueprint to follow, this conversation lays out exactly what may be missing in your routine.Together, we cover the fundamentals of nutrition, fitness and progressive ove
Essential Amino Acids for Fat Loss & Energy with Angelo Keely
This week on EMPWR, we're joined by Angelo Keely, Co-founder and CEO of Kion, for an eye-opening deep dive into the world of essential amino acids and why they’re so much more than just a supplement buzzword. From building muscle and boosting energy to supporting skin, brain function, and healthy aging, amino acids are foundational to overall wellness, and Angelo breaks it all down in a way that’s
Is Meat the Missing Piece to Your Health? Carnivore Diet Explained ft. Meat Mafia
Today on The EMPWR Podcast, we’re joined by Harry and Brett– best friends, former college athletes, and the voices behind The Meat Mafia Podcast. From their own health transformations to launching a platform that challenges mainstream nutrition norms, these two are on a mission to empower people to think differently about their food, and where it comes from, and ultimately, to become the CEO of th
Big Life Update: It’s Not a Proposal… Yet
Big news… we’re doing an IRONMAN! Today, we’re diving headfirst into the full behind-the-scenes of how we’re balancing training with parenting and work, how Sam’s feeling with more carbs and calories, her current supplement lineup, our game plan for sleep and recovery, and the fears (and excitement) that come with tackling something this big.
We also get into some of your questions: current macro
The Truth About Acne & Aging Skin with CLEARSTEM
If you’ve ever felt frustrated by breakouts despite doing everything right, this episode is for you. I’m joined by Danielle and Kayleigh, founders of the cult-favorite brand @clearstemskincare, for a powerful conversation on healing your skin from the inside out.
We dive into the real root causes of acne (like gut health, hormones, and stress!) and the myths still holding so many women back from
“Hormones Save Marriages” with Joi + Blokes
In this episode, Ian and I sit down with Josh and Katy Whalen, founders of JOI + BLOKES, to talk about something that’s more common than people think, but far from normal: the loss of sex drive. Josh opens up about his personal health crisis that nearly cost him his marriage. After being dismissed by traditional doctors, he discovered his low libido was actually caused by low testosterone levels,
My Content Creator Journey: No Shortcuts
“How do you actually grow as a content creator?” In this episode, I’m sharing what it looked like to build my brand from the ground up, starting while I was still working full-time in pharmaceutical sales. From posting recipes and workouts on Stories with barely any followers, to getting my first brand deal, launching a fitness app, and working with a management team, I’m walking you through the r
Going One More with Stefany Bare: Faith, Family & Business
This week, I’m joined by the amazing Stefany Bare! Mama, entrepreneur, and author, we chat about all things wellness, motherhood, marriage, entrepreneurship, and faith.
Stefany shares how she balances it all. From career and family life, multiple moves, what inspired her children’s book, and how her relationship with God has shaped her marriage and motherhood. Plus, we dive into her supplement st
Opening Up About Motherhood: Your Biggest Questions Answered
In this heartfelt solo episode, we’re diving into your most asked questions about motherhood; from hospital and home births to postpartum recovery, breastfeeding, potty training, and finding time for fitness with little ones. Sam’s sharing her personal experience with mom guilt, reconnecting with yourself after babies, support systems and marriage, and the unexpected confidence that motherhood bri
The Science Behind Your Crashes & Cravings with Albert Matheny of PROMIX
Today I’m chatting with Albert Matheny - RD, performance nutritionist, and founder of PROMIX - all about what’s actually in your food and how to fuel your body in a way that feels good and supports your goals.
Albert has degrees in Exercise Physiology, Human Nutrition, and Human Performance, and he seriously knows his stuff. We get into why you might be crashing after meals (even “healthy” ones)
Honesty Hour: Sex, Intimacy, Divorce & Love Languages
In this Q&A episode, I’m joined by Ian for a deep, honest conversation about all things relationships! From the raw to the real to the funny, we covered all your questions from blending families & co-parenting dynamics, divorce & healing, intimacy & sex, navigating different love languages, how we work through disagreements, parenting styles & relationships with exes, knowing when it might be time
The Truth About Women & Muscle ft Dr. Shannon, DPT
This week, we’re joined by someone I’ve been looking forward to having on for so long, Dr. Shannon Ritchey! She’s a mom, strength training expert, Physical Therapist, 200 hour trained yoga teacher, personal trainer and founder of Evlo Fitness, a fitness app that’s changing the game, and a voice I deeply respect in the fitness space.
I’ve always loved how she cuts through the noise with science-ba
No More All or Nothing: How To Thrive Through a Busy Summer Season
Summer is here, and with it comes travel, unpredictable schedules, and kids home from school. In this episode, Ian is joining me behind the mic to dive into how to stay consistent with your fitness, nutrition, and mindset… even when life gets a little chaotic!
We’re sharing real-life strategies for navigating the summer season with confidence, including: How to approach nutrition during summer tr
From SEAL Life to Real Life: Discipline, Identity & Growth After the Military
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
Sleep Tips for Moms, Night Owls & Everyone In Between with Todd Anderson
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 slee
Answering Your Top Macro Questions: Beginner Tips, Body Recomp, Reverse Dieting & Restaurant Tricks
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’r
You Asked, We Answered: Real Talk on Love, Lessons & Life Together
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 groun
Instagram Q&A: The Hardest Part About Divorce, Period Update, Friendship Breakups & Body Composition Myths
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
The Grit Behind Greatness: Devon Lévesque on Bear Crawling a Marathon, Climbing Mount Everest & Building a Legacy
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 ju
Beyond Kegels: Pelvic Floor Health for Every Season of Life ft. Dr. Mae Hughes
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
Macros Made Simple: How to Eat for Your Goals Without Feeling Restricted
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 coac
Balancing Gold Medals & Family Life ft. Shawn Johnson East & Andrew East
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,
Balancing Hormones & Taking Charge of Your Health ft. Katy Whalen
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 le
The Biggest Lessons I’ve Learned in Fitness & Nutrition
Welcome back to The EMPWR Podcast! Today, I’m sharing the biggest takeaways from my fitness and nutrition journey — the ups, the downs, and everything in between. Over the last five to seven years, I’ve learned so much, and today I’m diving into some of the key lessons that have helped me along the way. I’ll talk about why prioritizing whole foods over processed options has been a game-changer, th
Losing My Period For 13 Months: My Journey & How I Got It Back
I’m back for a solo episode! This week we're getting deep and diving into a topic that many women can relate to, but often feel alone in discussing: the journey of losing and regaining a menstrual cycle. I'm opening up for the first time about my own experience of losing my period for 13 months and the emotional and physical challenges that came with it.
I discuss the impact of stress, training,
Ditching Seed Oils & Hidden Toxins with Amy Migdalia
Welcome back to The EMPWR Podcast! This week, I’m sitting down with Amy Migdalia, a nutritional therapy practitioner and the founder of Restor3 Your Health, to dive into all things clean living—because what we put in and on our bodies matters more than we think.
Amy shares her journey from the fitness industry to becoming a passionate advocate for clean eating and non-toxic living. We break down
My Top 12 Must-Have Health & Wellness Habits
Welcome back to The EMPWR Podcast! In this episode, I’m sharing 12 simple habits that have completely changed the game for my mental and physical well-being. These aren’t drastic life overhauls—just small, realistic changes that have helped me feel better and stay on track when it comes to health and wellness.
From meal prepping and better sleep to daily affirmations and meditation, I’ll break d
Q&A With My Other Half: Prioritizing Fitness + Finding Balance
This week on The EMPWR Podcast, I’m joined by the man behind the scenes and my biggest supporter, Ian Schinelli for a long overdue Q&A episode! You guys sent in your questions over on Instagram, and Ian is putting me in the hot seat; covering everything from how we met and our first impressions of each other, to the ways we prioritize fitness, nutrition, and personal time while balancing busy live
The EMPWR Podcast Debut: My Story, My Mission
Welcome to the first episode of The EMPWR Podcast! I’m your host, Samantha Christine, and I’m so excited to finally share this with you!
In this highly anticipated debut episode, I’m opening up about my journey—how I got started, the challenges I’ve overcome, and what you can expect from The EMPWR Podcast. This project has been in the works for a long time, and I’m thrilled to create a space f
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