The Stronger Life with Sami

Sami Smith
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Strong body. Strong mind. Strong life. This is The Stronger Life with Sami — the podcast for women who are ready to get strong, toned and confident (& finally ditch the diet culture BS). Whether you’re chasing fat loss, muscle tone, confidence, or long-term health, this podcast is here to help you build strength (without cutting carbs or chocolate!!). Every week, I’ll share practical and expert insights on nutrition, training, and mindset...a no-BS chat on what it really takes to create lasting change. It’s not about being perfect. It’s about showing up and getting 1% better, every damn day so you can finally live a Stronger Life!

  1. HACE 3 DÍAS

    Ep54. What doctors aren’t telling you about weight loss medications… (MUST know before you consider them)

    Everyone's talking about Ozempic, Wegovy, and Mounjaro. But nobody's talking about what's actually happening to your body when you use them — and what happens when you stop. The research is clear: without lifting and eating enough protein, up to 25-40% of weight lost on these drugs is muscle. Not fat. Muscle. And when people stop? Most of the weight comes back — fast. In this episode, we break down what the science actually says about GLP-1 medications and body composition, why muscle is your most important long-term asset, and what every woman needs to be doing — whether she's on a weight loss drug or not. You'll learn: Why muscle loss is the hidden cost of GLP-1 drugs — and how to prevent itWhat a real-world case series found when patients combined resistance training + high protein with their medication (the results are wild)Why weight always comes back when you stop — and what actually protects youHow much protein you actually need and how to hit it without going over caloriesWhy lifting heavy is the most important thing any woman can do for her long-term healthWhether you're on these medications, considering them, or just watching everyone around you talk about them — this episode is essential listening. 💚 References: doi:10.1177/2050313X251388724 doi:10.1016/S2589-5370(25)00614-5. doi:10.1001/jamainternmed.2025.6112 doi:10.1001/jama.2023.24945 doi:10.1016/S2213-8587(24)00182-7 Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong   Want to connect? 🤝🏽 Follow me on Instagram: https://www.instagram.com/sami_livestrong/ 💪🏼 Ready to start living a Stronger Life — inside and out? Apply for my online coaching program here: bit.ly/ApplywithSami 🔥 Please subscribe, rate & review if you enjoyed this ep! Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

    25 min

  2. 12 ABR

    Ep53. How to Actually Lose Body Fat – Without Wrecking Your Metabolism

    Fat loss is one of the most talked-about topics in health and fitness — and one of the most misunderstood. Most approaches get it wrong from the start. Slash calories too hard, add a tonne of cardio, cut out entire food groups — and yes, the scales might move at first. But the longer-term result is often lost muscle, a sluggish metabolism, tanked energy, and a rebound that leaves you worse off than before. In this episode, we cut through the noise and get into what actually works. You'll learn: Why extreme calorie restriction triggers metabolic adaptation — and how to avoid itThe role of protein in preserving muscle during a fat loss phaseWhy resistance training is non-negotiable (and why cardio alone won't cut it)How to set up a deficit that drives real results without wrecking your hormonesThe underrated role of sleep and stress in body compositionHow to structure a longer fat loss phase — including why diet breaks are a smart strategy, not a cop-outHow to troubleshoot a stall without going more extremeThis isn't about restriction, willpower, or punishment. It's about working with your body — not against it. If you want to lose fat, keep your muscle, and come out the other side feeling stronger — this one's for you. 💚 Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong   Want to connect? 🤝🏽 Follow me on Instagram: https://www.instagram.com/sami_livestrong/ 💪🏼 Ready to start living a Stronger Life — inside and out? Apply for my online coaching program here: bit.ly/ApplywithSami 🔥 Please subscribe, rate & review if you enjoyed this ep! Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

    25 min

  3. 9 ABR

    Ep52. The “Good, Better, Best” Mindset

    All-or-nothing thinking is one of the biggest reasons ladies struggle with consistency in their health and fitness journey. When things are perfect, it’s easy to stay on track. But when life gets busy, stressful, or unpredictable, many people feel like they’ve “failed” and abandon the plan completely. In this episode, we explore the “Good, Better, Best” mindset — a simple framework that helps you stay consistent even when life isn’t ideal. You’ll learn how to replace perfectionism with practical decision-making, and how small supportive choices can keep you progressing toward your goals. We also walk through real-life examples for meal prep, takeaway situations, and training when time or energy is low. Because sustainable progress doesn’t come from perfect days — it comes from consistently choosing the best option available in the situation you’re in. 💚 Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong   Want to connect? 🤝🏽 Follow me on Instagram: https://www.instagram.com/sami_livestrong/ 💪🏼 Ready to start living a Stronger Life — inside and out? Apply for my online coaching program here: bit.ly/ApplywithSami 🔥 Please subscribe, rate & review if you enjoyed this ep! Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

    6 min

  4. 5 ABR

    Ep51. Phases of Your Fitness Journey (Why Progress Isn’t Linear)

    Most ladies think their fitness journey should be a straight line: start dieting, keep dieting, and eventually reach their goal. But real progress doesn’t work that way. In this episode, we break down the four key phases of a sustainable fitness journey and explain why cycling through these phases is what makes results last long term. You’ll learn why dieting forever isn’t the answer, what happens inside your body during prolonged calorie deficits, and why maintenance phases are essential for preserving progress. We also cover common approaches like body recomposition, mini cuts, reverse dieting, and steady fat loss , and who each approach works best for. If you’ve ever felt frustrated by plateaus, worried about increasing calories, or confused about why progress isn’t linear, this episode will help you understand the bigger picture. Because the goal isn’t just to lose weight, it’s to build a body and lifestyle you can maintain for years to come. 💚 Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong   Want to connect? 🤝🏽 Follow me on Instagram: https://www.instagram.com/sami_livestrong/ 💪🏼 Ready to start living a Stronger Life — inside and out? Apply for my online coaching program here: bit.ly/ApplywithSami 🔥 Please subscribe, rate & review if you enjoyed this ep! Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

    13 min

  5. 31 MAR

    Ep50. Can You Turn Fat Into Muscle? Let’s Clear Up This Fitness Myth

    Can you actually turn fat into muscle? It’s one of the most common fitness myths, and one that causes a lot of confusion when people start training. In this episode, we break down the science behind fat loss and muscle gain, and explain why your body can’t convert one into the other. You’ll learn what actually happens inside your body during fat loss, how muscle is built through resistance training and recovery, and why it can sometimes look like fat is being replaced by muscle. We also talk about body recomposition, when fat loss and muscle gain happen at the same time, and who is most likely to experience it. If you’ve ever wondered why your body is changing even when the scale doesn’t move much, this episode will help you understand what’s really going on. Because building a stronger body isn’t about turning fat into muscle, it’s about improving body composition through consistent training, nutrition, and recovery. 💚 Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong   Want to connect? 🤝🏽 Follow me on Instagram: https://www.instagram.com/sami_livestrong/ 💪🏼 Ready to start living a Stronger Life — inside and out? Apply for my online coaching program here: bit.ly/ApplywithSami 🔥 Please subscribe, rate & review if you enjoyed this ep! Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

    10 min

  6. 26 MAR

    Ep49. Measuring Progress Beyond the Scale

    So many ladies judge their fitness progress by one thing: the number on the scale. But the scale only tells a tiny part of the story. In this episode, we break down why scale weight can be misleading and explore the many other ways real progress shows up when you’re training and improving your nutrition. You’ll learn why daily weight fluctuations are normal, how muscle gain can hide fat loss, and why focusing only on scale weight can cause unnecessary frustration. We also explore powerful progress markers that often get overlooked, including strength improvements, body composition changes, energy levels, confidence, health markers, and consistency with habits. If you’ve ever felt discouraged by the scale despite doing everything right, this episode will help you shift your perspective and start recognising the wins that truly matter. Because progress is about becoming stronger, healthier, and more confident, not just lighter. Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong   Want to connect? 🤝🏽 Follow me on Instagram: https://www.instagram.com/sami_livestrong/ 💪🏼 Ready to start living a Stronger Life — inside and out? Apply for my online coaching program here: bit.ly/ApplywithSami 🔥 Please subscribe, rate & review if you enjoyed this ep! Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

    20 min

  7. 22 MAR

    Ep 48. Thriving Through Menopause: Strong, Capable, and In Control

    Menopause is often framed as the end of progress, but it’s actually a phase where the fundamentals matter more than ever. In this episode, we break down how to thrive through perimenopause, menopause, and post-menopause with clarity and confidence. You’ll learn: What’s happening hormonally (in simple terms)Why symptoms vary and how to normalise themThe biggest health priorities for bone and heart healthHow to adjust training for better recoveryWhy extreme dieting backfires in this phaseThe importance of sleep and stress managementSupportive supplements and HRT considerationsHow to adapt your plan without giving up progressThis isn’t about starting over. It’s about training smarter, fuelling better, and building strength for the decades ahead. Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong   Want to connect? 🤝🏽 Follow me on Instagram: https://www.instagram.com/sami_livestrong/ 💪🏼 Ready to start living a Stronger Life — inside and out? Apply for my online coaching program here: bit.ly/ApplywithSami 🔥 Please subscribe, rate & review if you enjoyed this ep! Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

    16 min

  8. 17 MAR

    Ep47. Busting Social Media Nutrition Myths

    Confused by social media nutrition advice? In this episode, we break down the biggest myths around meal timing, carbs, protein, fats, detoxes, weight loss, and “clean eating”,  so you can stop second-guessing yourself. You’ll learn: Whether eating after 7pm really causes fat gainIf carbs or fats are actually the problemThe truth about protein and “bulking”Whether fasted cardio or cheat meals boost metabolismWhy detoxes and fat burners don’t workHow to spot bad advice onlineA simple framework that actually supports sustainable fat lossNo extremes. No fear tactics. Just practical nutrition principles you can apply immediately. Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong   Want to connect? 🤝🏽 Follow me on Instagram: https://www.instagram.com/sami_livestrong/ 💪🏼 Ready to start living a Stronger Life — inside and out? Apply for my online coaching program here: bit.ly/ApplywithSami 🔥 Please subscribe, rate & review if you enjoyed this ep! Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

    28 min
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Strong body. Strong mind. Strong life. This is The Stronger Life with Sami — the podcast for women who are ready to get strong, toned and confident (& finally ditch the diet culture BS). Whether you’re chasing fat loss, muscle tone, confidence, or long-term health, this podcast is here to help you build strength (without cutting carbs or chocolate!!). Every week, I’ll share practical and expert insights on nutrition, training, and mindset...a no-BS chat on what it really takes to create lasting change. It’s not about being perfect. It’s about showing up and getting 1% better, every damn day so you can finally live a Stronger Life!

Información

  • Creador
    Sami Smith
  • Años de actividad
    2025 - 2026
  • Episodios
    54
  • Clasificación
    Apto
  • Copyright
    © 2026 The Stronger Life with Sami
  • Mostrar sitio web
    The Stronger Life with Sami

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