The Stronger Life with Sami

Sami Smith
  • 0.0 (0)
  • Nutrition

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. 2d ago

    Ep65. Meal prep strategies for REAL life

    Meal prep isn't about spending your entire Sunday in the kitchen making 47 identical containers of chicken and broccoli.  In this episode I break down actual strategies that make meal prep work for real, busy women — no chef skills required, no full day sacrificed.  Whether you've tried meal prep and quit, or you're doing it but it's making you miserable, this is how you make it work long term. 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.

    8 min

  2. 6d ago

    Ep64. The Truth About Cortisol and Belly Fat

    Scroll through social media for five minutes and you'll find someone blaming cortisol for belly fat, weight gain, and basically every problem you've ever had — usually while trying to sell you a supplement to fix it. But how much of it is actually true? In this episode I'm cutting through the noise and giving you the real science on cortisol — what it actually is, what it actually does, and when it genuinely does impact fat storage and body composition. You'll learn: What cortisol actually is and why your body needs itThe difference between acute and chronic stress — and why one is fine and one isn'tWhat the research actually says about cortisol and belly fatWhy most cortisol supplements are a complete waste of moneyWhat actually helps manage cortisol — and it's probably simpler than you thinkNo fearmongering. No supplement agenda. Just the honest truth about stress, cortisol, and your body. 💚 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.

    12 min

  3. May 24

    Ep 63. Reverse Dieting — How I Built My Calories Up to 2700 and Stayed Lean

    You've been dieting for months. You're tired, your calories feel low, your progress has stalled — and the idea of eating more feels terrifying. What if I told you that eating more food, done the right way, could actually be the thing that gets you leaner? In this episode I'm breaking down reverse dieting — what it is, why it works, when to do it, and how I personally built my own calories up to 2700 and stayed lean through the whole process. You'll learn: What reverse dieting actually is and why it's not the same as quitting your dietHow your metabolism adapts to long periods of dieting — and how to reverse thatWhy jumping straight to maintenance after a diet phase can backfire but also when you should do it The body recomposition changes most women experience when they start eating moreHow to implement a reverse diet in a way that feels manageable — mentally and physicallyThis episode might completely change the way you think about food, your metabolism, and what your body is actually capable of. 💚 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

  4. May 20

    Ep62. How to Build a Training Week That Actually Gets You Results

    More training isn't always better. But not training enough means you're leaving results on the table. So how do you actually know how many days you should be training — and what should those days look like? In this episode, I'm breaking down exactly how to structure your training week so you're hitting each muscle group enough to grow, recovering enough to actually adapt, and building a schedule that fits your real life. You'll learn: Why hitting each muscle group twice a week is the sweet spot for most womenHow to structure a 3, 4 or 5 day training week — and which one is right for youWhy more sessions doesn't automatically mean more resultsThe signs you're not recovering enough — and what to do about itWhy if you're not progressing, you're not growing — and how to fix itYou'll finish this episode with a clear plan for your training week — no more guessing, no more random sessions. Just a structure that works. 💚 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. May 17

    Ep61. Pre and Post Workout Nutrition — Simplified for Real Women

    Should you eat before training? What about after? Do you need a protein shake the second you finish your session? If you've ever stood in the gym car park wondering if you've already missed your "anabolic window" — this episode is for you. In this episode, I'm cutting through the noise around pre and post workout nutrition and giving you what actually matters — without the gym bro mythology. You'll learn: What the research actually says about nutrient timing (and what it doesn't say)Why the "anabolic window" is way more flexible than you've been toldWhat to eat before training — and how to adjust for different training timesWhat to prioritise after your session for recovery and muscle retentionWhy total daily protein and calories matter far more than timingYou'll walk away knowing exactly how to fuel your training — without obsessing over the clock. 💚 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.

    14 min

  6. May 13

    Ep60. What Alcohol Is Actually Doing to Your Fat Loss Results

    You're eating well all week, training hard, staying consistent — and then the weekend hits. Sound familiar? If you've ever wondered whether your social life is the reason your progress has stalled, this episode is for you. In this episode, I'm breaking down exactly what alcohol does to your fat loss — not to scare you, but to give you the full picture so you can make informed choices. You'll learn: Why alcohol doesn't just affect you through calories aloneHow weekend drinking can undo a week of solid effort (and how much it actually takes)Why your body treats alcohol as a priority fuel — and what that means for fat burningThe hidden ways alcohol impacts your hunger, sleep, and trainingHow to actually enjoy a social life without wrecking your progressYou'll finish this episode knowing exactly what's going on — and what to do about it. No guilt. No "just stop drinking." Just the truth. 💚 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

  7. May 10

    Ep59. The Reason You're Tired, Hungry, and Still Not Losing Fat — And How to Fix It

    You've been told to eat less and move more your whole life. So why are so many women eating as little as possible and still not getting results — or getting them, then losing them? The answer might surprise you: for a lot of women, the problem isn't that they're not trying hard enough. It's that they're trying too hard in completely the wrong direction. In this episode, we break down why eating too little is actually working against your fat loss — and why bringing your calories up (yes, up) often leads to better results. Why your body actively fights back when you cut calories too hardWhat happens to your hunger hormones in an extreme deficitHow low calories combined with no strength training eats away your muscleWhy your day-to-day movement matters more than your gym sessionsWhat a "smarter" deficit actually looks like — and why it's easier to stick toWalk away finally understanding why more restriction doesn't mean more results — and what actually works instead. 💚 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.

    17 min

  8. May 6

    Ep58. Why Your Goal Weight Is Keeping You Stuck

    You've been chasing that number on the scale for years. You hit it once, maybe twice, and somehow you're still not satisfied. Or maybe you've never hit it, and the obsession with getting there has kept you locked in a never-ending calorie deficit that's doing more harm than good. In this episode, Sami breaks down why fixating on a goal weight is one of the biggest things holding women back, and why forever living in restriction, fearing food, and panicking at every scale fluctuation is not the answer. 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.

    12 min
See All (65)

About

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!

Information

  • Creator
    Sami Smith
  • Years Active
    2025 - 2026
  • Episodes
    65
  • Rating
    Clean
  • Copyright
    © 2026 The Stronger Life with Sami
  • Show Website
    The Stronger Life with Sami

You Might Also Like