The EMPWR Podcast

Pursuit Network
Pursuit Network
  • 4.8 (162)
  • Health & Fitness
  • Updated Weekly

Welcome to THE EMPWR PODCAST— the show where wellness meets real life + confidence becomes your way of being. Hosted by Fitness Entrepreneur, Certified Personal Trainer + Nutritionist, Samantha Christine, each episode is packed with workout tips, nutrition hacks, expert advice + personal stories designed to empower you on your journey to a healthier, happier you. No matter where you’re starting, or how far you’ve come, this is your space for transformation, self love, connection + growth. Whether you’re getting in a sweat, navigating traffic, or unwinding on the couch, tune in + let’s move together— physically, mentally + intentionally— toward your strongest self. Because here, we believe every season of wellness, whether you’re pushing new limits or finding your rhythm, deserves to be empowered.

  1. 3d ago

    Your Workouts Are Making It Harder To Get Pregnant (It’s Not Your Age!) | Dr. Sasha Hakman

    The fitter you are, the easier conceiving should be. It doesn't always work that way. Dr. Sasha Hakman, a fertility specialist and three time IVF patient herself, breaks down what actually affects your chances in your 30s, what the numbers really look like, and why an hour of high intensity training every day can work against you. We cover your real odds of conceiving in a given month, why you can't test egg quality, when to check your AMH and freeze your eggs, declining sperm counts and why he should be tested first, the MTHFR and folic acid myth, melatonin and CoQ10, how to track ovulation properly, the fertile six day window, and the rapid fire myths about conception you can stop believing. TIMESTAMPS: 0:00 - Preview/Trailer 1:36 - Intro 7:20 - The fear women feel about conceiving in their 30s and 40s 8:40 - Being called geriatric at 35 9:07 - Why that term is really just insurance coding 9:22 - Advanced maternal age, and what is actually riskier 10:13 - When you are most fertile, and it isn't your teens 10:32 - Your real odds of conceiving in any given month 11:33 - The 12 month rule under 35, and 6 months over 12:00 - Why waiting costs you, and how long sperm takes to fix 12:36 - Conception rates from 35 to 39, and what happens at 40 13:05 - When you shouldn't wait six months at all 13:46 - Male infertility and the decline in sperm counts 14:37 - Why sperm is a window into a man's overall health 15:16 - The heart condition she caught through a semen analysis 15:49 - Why she tests from the start, not after a year 17:08 - Sam on Ian's vasectomy reversal 17:53 - Reversal success rates by how long it's been 18:26 - Pregnancy rates after a reversal at 35 20:08 - Her own IVF story at 32 22:25 - The adrenal condition behind her ovulation issues 24:12 - The embryo transfer, then conceiving naturally 25:28 - Going back for a second IVF round at 37 26:21 - 26 eggs, 15 mature, 6 embryos, 3 normal 28:29 - Should every woman get tested 28:54 - You cannot test egg quality, only quantity 29:37 - AMH, and why she looks for outliers and trends 30:35 - Why to check your egg quantity sooner than later 31:30 - Quantity vs quality, and the noise online 32:41 - When to freeze your eggs 34:27 - How to prep your body for conception 34:50 - High protein, high fiber, fewer ultra processed foods 35:15 - Exercise: resistance training plus cardio 35:44 - When your workouts start working against you 36:18 - Body fat, weight and miscarriage risk 37:27 - Stress, and which kind really interferes 37:54 - Sam on coming off Ironman training 38:52 - Supplements, and prenatals for both of you 39:18 - The MTHFR myth 42:30 - The patient who skipped folic acid 44:31 - CoQ10 and the supplements with real evidence 44:58 - Melatonin for egg quality 46:43 - Where to get your egg quantity checked 47:44 - Track your cycle and gather the data 48:17 - LH, FSH and what ovulation tests show 50:38 - What ovulation actually feels like 51:58 - Sam's gut protocol and getting rid of H pylori 52:49 - Testing your vaginal microbiome before trying 54:55 - The fertile six day window 55:30 - How long sperm really survives 55:56 - How often to have sex when you're trying 56:23 - Why frequent ejaculation improves sperm quality 57:25 - How long the egg survives after ovulation 58:22 - Does the Mucinex trick work 1:01:27 - The emotional toll of trying 1:01:56 - Why conceiving is a team sport 1:05:35 - Rapid fire: myth or fact 1:06:56 - Does an orgasm help conception 1:07:59 - Can you ovulate without a positive test 1:08:40 - What empowerment means to her 1:09:08 - Where to find her THIS EPISODE IS BROUGHT TO YOU BY: LAGOON SLEEP: Fully adjustable pillows matched to your body type and sleep position through a 60 second quiz. https://www.lagoonsleep.com/SAMCFIT with code: SAMCFIT for 15% off your first purchase, plus a 100 night trial! 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SASHA HAKMAN: Instagram: https://www.instagram.com/tryingwithdrhakman/ Podcast | Trying with Dr. Sasha Hakman: https://open.spotify.com/show/6KbKJpOEUClmcaWB4xjh0D Website: https://www.sashahakmanmd.com/ SAM'S LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/ Macro Guide: https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides #tryingtoconceive #fertilityafter35 #womenshealth Learn more about your ad choices. Visit megaphone.fm/adchoices

  2. Oct 14

    How To Get Lean Without More Cardio: 10 Things I’d Do Differently

    If I had to lose fat, build muscle and start from zero again, these are the 10 things I'd do. I spent years yo-yo dieting, doing random workouts and weighing myself twice a day, and none of it worked until I changed the way I approached it. This is everything I wish I'd known at the start.  We cover why discipline beats motivation, prioritizing whole foods without being restrictive, strength training four days a week, progressive overload, tracking macros for the first three months, building a small deficit instead of slashing calories, keeping carbs in, throwing the scale away, changing your environment, and why six months is the number that actually matters.  Products I use that you will love: https://www.shopltk.com/explore/Samcfit?tab=posts TIMESTAMPS:  0:00 - Intro 1:20 - The activewear brands I actually wear  2:42 - What I'd do if I had to start my fitness journey over  3:12 - The years I spent yo-yo dieting and never sticking to it  4:03 - Why results take longer than anyone tells you  4:28 - Everyone starts at a different point  5:44 - The 10 things I'd do to lose fat and build muscle from zero  6:41 - 1. Build the mindset before you build anything else  7:03 - Discipline vs motivation, and why motivation always runs out  8:27 - The days I still don't want to train  9:31 - Affirmations and feeding yourself positivity 10:18 - The first taste of change, and why it keeps you going  11:04 - Give any program three months before you judge it  12:24 - 2. Prioritize whole foods  12:50 - Why food quality matters more than perfect macros  13:25 - Why processed foods leave you hungry and over your calories  14:30 - Eating more volume and snacking less  15:01 - Protein sources, fiber and vegetables  15:34 - The carbs I actually eat  15:57 - My 90/10 lifestyle and why restriction never lasted  16:27 - The Happy Meal rule  17:08 - Meal prep and my 3-2 rule  17:54 - Using sauces so meal prep isn't boring  19:03 - 3. Strength train four days a week  19:35 - If you want to look toned, it is not through more cardio  20:18 - How to split your four days based on your goals  21:08 - Recovery, and the 24 to 48 hour rule  22:28 - Where cardio actually fits in  23:28 - 4. Focus on progressive overload  23:48 - Your body adapts to what you repeatedly ask it to do  24:15 - What progressive overload actually means  25:28 - The goblet squat example, week one to week five  26:43 - Why random workouts kept me stuck for years  27:30 - Nail your form before you add weight  29:20 - 5. Track your macros for the first three months  29:46 - Why the long term goal is intuitive eating  30:13 - What 30g of protein actually looks like  30:32 - How quickly fats add up  31:02 - How tracking showed me I was over and under eating  32:30 - 6. Create a small deficit, don't slash your calories  33:13 - Adjusting based on energy, hunger and recovery  34:15 - How to tell if you're at maintenance, deficit or surplus  34:56 - 7. Keep the carbs in  35:26 - The low carb years and how miserable I was  36:21 - Timing your carbs around your workout  37:08 - Do you need to eat before a 5am workout  38:35 - Blood sugar, and what to eat if you feel dizzy  39:09 - 8. Stop weighing yourself every day  39:34 - Weighing myself multiple times a day  40:37 - Everything that moves the number on the scale  41:19 - What to measure instead of body weight  42:09 - Throwing the scale away  42:44 - Why your own body is the best scale you have  44:42 - Take your before photos  45:36 - 9. Change your environment sooner  45:52 - What's quietly pulling you away from your goals  47:34 - Setting boundaries around your time and energy  49:54 - 10. Give yourself six months  50:48 - The biggest mistake I see women make  52:00 - The restart cycle that kept me stuck  52:33 - A true body recomposition took me a full year  53:24 - What changed beyond the physical transformation  56:05 - Write these down where you'll see them  57:58 - Wrapping up  THIS EPISODE IS BROUGHT TO YOU BY:  JUST THRIVE: Spore based probiotic that survives stomach acid and reaches the gut alive. https://get.justthrivehealth.com/pages/samcfit for a FREE 90 day supply of Digestive Bitters, a $90 value, with your first 90 day subscription, plus a 100% money back guarantee even if the bottle is empty! CARAWAY: Premium ceramic coated cookware with a naturally non stick surface. https://www.carawayhome.com with code: SAMCFIT for an extra 10% off, plus save up to $230 on the 12 piece set and enter to win a dream kitchen or $100,000 in cash! 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COWBOY: Whole, full fat bovine colostrum from grass fed American cows, for gut and immune support. https://www.cowboycolostrum.com/SAMCFIT with code: SAMCFIT for up to 25% off your entire order!  SAM'S LINKS:  ELEVATE App | progressive overload programs, free 7 day trial: https://www.elevatebysam.com/  Macro Guide: https://samanthachristine.co/nutrition-guides  Running Programs: https://samanthachristine.co/running-guides https://samanthachristine.co/2025/09/03/my-3-2-rule-meal-prep-made-simple/ Learn more about your ad choices. Visit megaphone.fm/adchoices

  3. Oct 7

    Dr. Clay Moss: The GLP-1 Mistake Making Women Look Worse

    Most women are told their bloodwork is normal while they still feel exhausted, foggy and stuck. Dr. Clay Moss breaks down what a standard panel checks, what it misses, and the labs to ask for instead. We get into iron and ferritin, full thyroid panels, cortisol rhythms, and why your baseline in your 30s matters more than any single result. We also cover hormone replacement therapy and the study that scared a generation of women away from it, what perimenopause really looks like, GLP-1s and who they help, creatine and vitamin D, why DEXA beats BMI, intermittent fasting for women, and why strength training is the one thing he would never give up. TIMESTAMPS: 0:00 - Intro/Trailer 1:23 - Training for aesthetics vs training for longevity 2:15 - When the mirror stops matching what's underneath 2:52 - Strep throat 22 times and the tonsils that came out too late 7:17 - What's actually wrong with the medical system 10:06 - How much nutrition doctors learn in med school 14:17 - Athletes who look incredible and aren't healthy 15:11 - How do you know you're healthy on the inside 15:42 - What feeling like crap actually looks like 17:42 - When your doctor says everything looks good 18:03 - What insurance covered labs actually check 18:24 - The labs to ask for: vitamin D, B12, thyroid, hormones 18:45 - Why your baseline in your 20s and 30s matters 19:23 - The top deficiencies he sees in women's bloodwork 19:40 - Iron and ferritin, and the symptoms to watch for 20:41 - Why women get thyroid issues far more often than men 21:04 - Why thyroid and adrenals come before estrogen 21:27 - Brain fog, fatigue, low libido, dry skin, stubborn weight 22:05 - TSH, T4, free T3 and reverse T3 explained 23:29 - Why trending your labs over the years is so powerful 23:48 - Hormone replacement therapy 24:34 - The steps to take before you jump to HRT 25:10 - Why perimenopause is so volatile 26:30 - Saliva testing and your cortisol rhythm 27:09 - Urine testing across a full cycle 28:42 - Why HRT can be an amazing thing for a woman 29:24 - The study that used horse urine estrogen 30:31 - How doctors stopped being trained to prescribe hormones 30:54 - Supplements for women seeing hormonal shifts 32:28 - Vitamin D, and why normal isn't optimal 32:51 - Magnesium and creatine 33:37 - Why creatine may help women more than men 35:11 - Body composition, and why DEXA is underused 36:12 - Why BMI is the wrong measure 36:56 - Waist circumference and the number to aim for 37:30 - Intermittent fasting 37:48 - Why women are more sensitive to fasting 39:09 - Sam on fasting and the calorie mistake she made 39:44 - Building a protein first morning 41:39 - Why carnivore worked, and what it really was 42:33 - Sam on lower carb and the inflammation she lost 45:37 - A day of eating, and the 80% rule 46:22 - Why a protein forward Mediterranean diet is the best start 49:10 - GLP-1s 49:31 - Why he used to be anti GLP-1 50:46 - The ApoE4 gene and Alzheimer's as type 3 diabetes 52:22 - Which peptides he thinks are most beneficial 53:33 - BPC-157 and the shoulder injury it helped 54:37 - The Hollywood stack 56:47 - How GLP-1s get misused and titrated too fast 58:30 - The DEXA error that made us think GLP-1s destroy muscle 1:00:06 - The loss of pleasure nobody talks about 1:02:43 - Non-negotiables if you're on one for weight loss 1:03:02 - Why strength training is by far number one 1:04:21 - How much protein, and the body weight number to use 1:05:32 - Why strength training matters most for longevity 1:06:27 - Gym or run? Why he picks the gym every time 1:08:44 - The study where women over 65 lifted heavy 1:10:48 - Muscle memory and why it's never lost for good 1:12:07 - Why now is the easiest it will be to build muscle 1:12:46 - His daily habits, starting with morning sunlight 1:15:33 - Sauna vs cold plunge 1:16:32 - What he wants to be able to do at 80 1:18:58 - Where to find Dr. Clay Moss THIS EPISODE IS BROUGHT TO YOU BY:  OLLIE: Fluoride free toothpaste with 10% nano-hydroxyapatite to support enamel and reduce sensitivity. https://www.olliesmile.com with code: SAMCFIT for 10% off! TUMBLE: Washable, stain resistant rugs for real life. https://www.tumbleliving.com/SAMCFIT for 10% off plus free shipping!  JUST THRIVE: Spore based probiotic that survives stomach acid and reaches the gut alive, for digestion, nutrient absorption and bloating. https://www.justthrivehealth.com/samcfit for a FREE 90 day supply of Digestive Bitters, a $90 value, with your first 90 day subscription, plus a 100% money back guarantee even if the bottle is empty!  JONES ROAD BEAUTY: Clean, skin first makeup made to look like you. https://www.jonesroadbeauty.com with code: EMPWR for a free full size mascara on your first purchase!  REMI: Custom night guards made at home for a fraction of the dentist. https://www.shopremi.com/samcfit with code: SAMCFIT for 50% off your new night guard with Remi Club!  CLEARSTEM: Non toxic, acne and anti aging skincare with no pore cloggers. https://www.clearstem.com with code: SAMCFIT for 15% off your entire order, now available at Target Beauty Studio locations nationwide!  CONNECT WITH DR. CLAY MOSS: Instagram: https://www.instagram.com/drclaymoss SAM'S LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/ Macro Guide: https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides Learn more about your ad choices. Visit megaphone.fm/adchoices

  4. Sep 30

    How To Detox Your Kitchen: Hormones, Plastics & Forever Chemicals w/ Jordan Nathan (Caraway Founder)

    The average person consumes about a credit card's worth of plastic every week, and PFAS forever chemicals are now in roughly 97% of people's blood. I sat down with Jordan, the founder of Caraway, to talk about what's actually in your nonstick cookware, why Teflon was originally created for the atomic bomb, and how to tell in five seconds whether the pan in your kitchen is coated in it. We get into the night he gave himself Teflon poisoning and called poison control, why 6 to 8 states have now banned PFAS in cookware, what happens when your nonstick coating starts to flake, and whether heating food in plastic is as bad as you think. Plus the easiest nontoxic swaps to make first, what to do about takeout containers, baby bottles and kids' toys, and the new nontoxic coffee maker that took five years and two dozen factories to build. Use code EMPWR20 at: http://www.carawayhome.com/empwr20 for 20% off any Caraway product! TIMESTAMPS: 0:00 - One credit card of plastic a week 1:13 - Intro 1:30 - The cheap college pots and pans I had no idea about 2:16 - The three types of cookware, and where Teflon came from 3:42 - How to tell if a pan has Teflon in it 4:22 - What happens when your nonstick coating flakes and scratches 5:20 - Where these toxins go once they're in your body 6:15 - PFAS is in 97% of people's blood 6:24 - Why the FDA hasn't banned forever chemicals 8:05 - Everywhere else PFAS is hiding in your home 8:33 - Why manufacturers still use Teflon if they know 9:59 - Will PFAS ever actually be banned 11:13 - Is Teflon linked to cancer 12:44 - How Jordan got into the cookware industry 14:25 - The night he got Teflon poisoning and called poison control 18:51 - The friend who melted baby bottles on the stove 20:31 - Going nontoxic after my son was born 21:28 - How to handle this when you travel 22:39 - Takeout containers and plastic 22:59 - Is cold food in plastic any safer 23:56 - Why heating food in plastic is the worst thing you can do 25:04 - What to swap out for your kids 26:42 - Baby teethers, toys, and whether silicone is better 27:31 - Why BPA free doesn't mean PFAS free 28:20 - Clean cosmetics, perfume and lotions 29:25 - Is nontoxic living just too expensive 30:52 - Where to start, and how long ceramic cookware lasts 31:51 - Should you put your pans in the dishwasher 35:30 - How Caraway products actually get made 36:17 - Two dozen factories turned them down 37:51 - Pushback from the legacy cookware brands 38:33 - Why they started with ceramic nonstick 39:34 - Cooking with stainless steel vs ceramic 40:29 - Replace or not: plastic water bottles, microwaves, ice makers 41:19 - The nontoxic coffee maker, five years in the making 42:27 - Is Caraway first to market with it 43:03 - The design, the colors, and one button 44:29 - When the coffee maker launches 44:46 - Replace or not: toothbrushes, dental floss, straws 45:39 - Jordan's favorite Caraway product 50:05 - What's next for Caraway 50:56 - Launching in Canada and 500 Walmart stores 51:26 - Why it looks good enough to leave on the counter 52:58 - The 100 year vision for the brand 54:40 - Why I gifted my ex a full Caraway set 55:36 - Caraway as a gift, and the boomer cohort 56:46 - Microplastics in clothing and activewear 57:45 - What it's like waiting five years for a launch 58:19 - The factory that dropped them three years in 59:27 - Building trust with customers 1:00:23 - Best Caraway gifts for the holidays 1:00:52 - 20% off for EMPWR listeners 1:01:20 - Wrapping up CARAWAY OFFER: Nontoxic ceramic cookware, bakeware, food storage and the new nontoxic coffee maker. http://www.carawayhome.com/empwr20 with code: EMPWR20 for 20% off any product! THIS EPISODE IS ALSO BROUGHT TO YOU BY: NUULY: Clothing rental subscription, six styles a month for $98, hundreds of brands including Free People and Favorite Daughter. https://www.nuuly.com with code SAMCFIT for $28 off your first month! ELLA OLA: Tasteless, colorless multivitamin powder for kids, 19 vitamins and minerals plus 15 organic fruits and vegetables. https://www.ellaola.com/samcfit for 20% off your first purchase, no code needed, with a 45 day money back guarantee. LIFEBOOST COFFEE: USDA organic, single origin, third party tested for over 450 toxins including mycotoxins, mold, heavy metals and pesticides. https://www.lifeboostcoffee.com with code: SAMCFIT for 10% off, and 58% off for first time buyers using the link in the show notes! AQUATRU: Countertop water purifier certified to remove 84 contaminants including lead, chlorine, forever chemicals and microplastics. https://www.aquatru.com with promo code: SAM for 20% off, plus a 30 day best tasting water guarantee! LITTLE SPOON: Real ingredient meals and snacks for babies through big kids, over 10g protein per meal, 100+ banned ingredients. https://www.littlespoon.com/samcfit with code SAMCFIT for 30% off your first order! KA'CHAVA: All in one shake with protein, fiber and greens, new salted caramel flavor for fall. https://www.kachava.com with code SAMCFIT for 15% off your first order! Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/ Macro Guide: https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides Learn more about your ad choices. Visit megaphone.fm/adchoices

  5. Sep 23

    Our Wedding Q&A: Body Prep, The Cost & What I'd Change

    We're finally answering every question you sent us about our wedding. Ian and I sat down to go through the whole day, from the venue in Chattanooga and the three dress changes, to the kids' recorded voice notes that played as they walked down the aisle, the tattoo artist we had at the reception, and the cinnamon roll cake we poured icing over instead of cutting. We're also getting into the practical stuff you asked for most. How I prepped my body in the weeks leading up, what we splurged on and where we saved, what our wedding actually cost, and the one thing I'd do differently if I could go back. Plus why I did my own makeup, where my veil is from, and the five hour nail saga the day before we left. TIMESTAMPS: 0:00 Preview 1:10 Welcome back, and how we're feeling post wedding 2:45 The Q&A you sent in on Instagram 3:00 Big wedding or elope, and why we chose a wedding 4:30 The venue, and why Chattanooga 5:30 The karaoke bar after party 6:20 Our wedding planner and why she was worth it 7:40 Ian on the aesthetic 8:20 What I felt seeing him for the first time 9:45 This is my Prince Charming 10:30 Ian's side, and a huge sense of pride 11:15 Why we wrote our own vows 11:50 Reading excerpts from our vows 12:45 The moment Ian got choked up 13:30 Thrive Market 15:30 AquaTru Shower 17:20 The kids' voice notes before the ceremony 18:40 The gifts we gave the kids 19:40 What went wrong, and the bouquet I forgot 20:30 Three dresses and three looks 21:50 We didn't eat all night 22:40 The kids' second wind and the inevitable crash 23:10 The one thing I'd do differently 23:50 Why Ian didn't wear his uniform 24:50 Ian cut his hair 25:00 The kids joining our first dance 26:20 The detail that meant more than expected 26:45 One last dance, just the two of us 27:00 The cinnamon roll cake instead of a wedding cake 28:15 Remi 30:00 Just Thrive 32:00 We had a tattoo artist at our wedding 32:40 How many people actually got tattooed 33:30 Our matching tattoos and what they say 35:20 The photo booth and the saxophonist 35:45 Did we drink on our wedding night 36:30 The most unexpected moment of the night 37:40 Lucy made it into the wedding 38:50 The protein waffle bar 40:10 What we splurged on and where we saved 41:40 Our perfume and cologne 42:30 How we chose our officiant 43:40 What our wedding cost 44:40 Paleo Valley 46:10 Caraway 47:40 How I prepped my body for the wedding 49:30 All the food we never got to eat 50:20 Why I did my own makeup 51:30 Where my veil is from 52:20 My favorite dress, and why I wore my hair slicked back 52:50 The earrings for each look 53:20 The jewelry I forgot 53:40 The five hour nail saga 55:20 Favorite and least favorite parts of the day 56:30 Where we're going on our honeymoon 57:40 Wrapping up THIS EPISODE IS BROUGHT TO YOU BY THRIVE MARKET: Over 1,000 restricted ingredients and 90+ shopping filters, delivered to your door. https://www.thrivemarket.com/samcfit for $20 off your first three orders AQUATRU SHOWER: Filtered shower head that helps reduce chlorine and other contaminants in your water. https://www.aquatrushower.com with code SHSAM for 20% off, plus a 30 day money back guarantee REMI: Custom night guards made at home for around 80% less than a dentist. https://www.shopremi.com/samcfit with code SAMCFIT for up to 50% off JUST THRIVE: Spore based probiotic that survives digestion and arrives 100% alive. https://www.justthrivehealth.com/samcfit for a free 90 day supply of digestive bitters, a $90 value, with your first 90 day subscription PALEO VALLEY: Chocolate bone broth protein with clean ingredients and no fillers. https://www.paleovalley.com/samcfit with code SAMCFIT for 15% off CARAWAY: Non toxic ceramic coated cookware and kitchenware. https://www.carawayhome.com/samcfit with code SAMCFIT for an additional 10% off WEDDING VENDORS Planning & Design: @elevents.design Photography: @kimhymesphotography Videography: @reverweddings Content Creation: @contentbysamanthastudio @manisgoldenlife Floral: @florals.sophialynn Rentals: @curatedeventsnashville Venue: @howe_farms Hair: @bristleandbride Welcome & Seating Chart: @bellebeckdesigns Stationery: @mintedweddings @minted Catering, Bar & Desserts: @impressionscatering Entertainment: @dezthedjay Saxophonist: @miqui_g_official Live Musicians: @southernstrings_music Tattoo Artist: @natasharacheltattoos Photobooth: @nashvillephotoboothco Transportation: @noogashuttles Learn more about your ad choices. Visit megaphone.fm/adchoices

  6. Sep 19

    How To Get Sunkissed, Glowy Skin WITHOUT Looking Cakey | My Wedding Makeup

    I booked the hair stylist, the makeup artist and the trial in Atlanta, and then I looked in the mirror and it just didn't feel like me. So I decided to do my own wedding makeup. This is the exact sun kissed, feminine, bronzed bridal look I landed on after multiple trials. I'm taking you through every step, from skin prep and eyeshadow placement to sculpting with blush, setting it so it doesn't sink into fine lines, individual lashes, and the lip combo I found after about ten tries. Whether you're a bride, going to an event, or you just want your everyday makeup a little more glam, this one's for you. Let me know in the comments if this is a look you'd recreate 💄 Link to all makeup products: https://shopmy.us/collections/7353269 TIMESTAMPS: 0:00 Why I decided to do my own wedding makeup  0:24 Watching my mom do her makeup growing up  2:00 Booking the hair and makeup artist  2:30 My bridal trial, and why it didn't feel like me  3:20 The look I'm going for  4:00 Skin prep  4:45 Eye cream and lip prep  5:45 Why I do my eyes first  6:50 Eyeshadow and why I avoided cool tones  8:00 Lid and crease placement  10:20 Rose gold shimmer topper  11:40 Freestyle Diapers  13:30 Ella Ola  15:20 Gold on the centre of the lid  16:10 Choosing the eyeliner  16:40 Waterline and the wing  21:20 Foundation and shade matching  23:10 Concealer  23:50 Brows, a laminated look without lamination  25:20 Avoiding creasing into fine lines  26:40 Covering a blemish  31:00 Liquid blush  32:10 Sculpting with cream blush  33:10 Contour, and why I use less  34:50 Setting the under eyes  35:50 Setting the T zone  36:10 Powder blush so it lasts  37:00 Highlighter  38:20 Bronzer  40:00 Finishing the eyes  41:20 Branch Basics 43:30 Cozy Earth  45:40 Mascara, and why I'm not using waterproof  46:20 Individual lashes  49:00 Filling in the brows  50:20 Brow bone and inner corner highlight  52:10 Contouring the lips  53:20 Lip liner and lipstick  54:40 The gloss trick that makes it last  55:10 Body glow  56:20 Setting spray  56:50 The finished look Sponsors for this episode: FREESTYLE DIAPERS www.freestyle.world/empower, code EMPWR for 30% off your first three months ELLA OLA: www.ellaola.com/samcfit for 20% off your first purchase, no code needed RULA: www.rula.com/samcfit KION: www.getkion.com/samantha for 20% off BRANCH BASICS: www.branchbasics.com, code EMPWR for 15% off the premium starter kit COZY EARTH: www.cozyearth.com, code SAMCFIT for 20% off Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/ Macro Guide: https://samanthachristine.co/nutrition-guides/ Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine Learn more about your ad choices. Visit megaphone.fm/adchoices

  7. Sep 16

    Dr. Sasha Hamdani: Why Disciplined Women Fall Apart (It's Not Anxiety, It's ADHD)

    I was diagnosed with ADHD at seven and spent the next twenty years on medication before taking myself off everything in 2021. For most of that time I thought ADHD just meant I couldn't focus. Nobody ever told me the part actually running my life was emotional regulation. Dr. Sasha Hamdani is a psychiatrist and ADHD specialist who has ADHD herself. She explains why ADHD is a regulation disorder rather than an attention disorder, why the diagnostic criteria were built by studying hyperactive little boys and how that leaves women misdiagnosed with anxiety and depression, and what is happening in your amygdala when one small criticism floods you for hours. We get into rejection sensitivity, procrastination, perfectionism, sleep, caffeine and ADHD medication, and I share for the first time that my six-year-old son was just diagnosed. Timestamps: 0:00 - Trailer/Intro 1:00 - Welcome to the Empower Podcast 1:45 - Diagnosed with ADHD at seven, Ritalin and an eating disorder 2:50 - What we miss when we call ADHD an attention problem 3:40 - Dr. Sasha Hamdani on ADHD as a regulation disorder 4:15 - Her own ADHD diagnosis and the "vitamin" her parents gave her 5:30 - Finding out at seventeen that it was ADHD medication 7:00 - Why ADHD medication alone doesn't treat ADHD 8:20 - Relearning how to sleep, eat and function with an ADHD brain 9:30 - Dopamine dysregulation in the ADHD brain explained simply 10:40 - Why the ADHD criteria were built on hyperactive little boys 11:10 - Why inattentive girls and daydreamers get missed 11:50 - Emotional regulation is the biggest piece of ADHD 13:00 - Emotional dysregulation, entrepreneurship and feeling like you're drowning 13:40 - Why ADHD in women gets misdiagnosed as anxiety or depression 14:50 - Lexapro, Wellbutrin and being medicated for the wrong thing 16:00 - Europe added emotional regulation to the ADHD criteria in 2019 19:50 - Why adult women are the hardest group to diagnose with ADHD 20:40 - What a proper ADHD assessment actually looks like 22:40 - The three types of ADHD: inattentive, hyperactive, combined 23:20 - Compensatory behaviours and how to ask women the right questions 23:50 - Is ADHD over-diagnosed or under-diagnosed 24:40 - Advice for parents scared to get their child evaluated for ADHD 26:10 - Sharing my six-year-old son's ADHD diagnosis 27:20 - ADHD tools in the toolkit and matching the tool to the child 28:00 - The nighttime zoomies and channelling hyperactivity 29:40 - Emotional regulation tools and repairing after you snap 31:40 - How to talk to a partner or child in high emotional dysregulation 32:20 - Emotional sensitivity as a neurological phenomenon 38:20 - Why criticism and tone changes hit so hard: the amygdala 39:00 - The frontal lobe delay and realising two hours too late 40:00 - How to slow the amygdala down in real time 41:20 - Delaying your response and writing it down instead 44:50 - Fight, flight and freeze in conflict, and why you shut down 47:20 - ADHD procrastination and the emotion hiding underneath it 49:30 - Why tiny tasks feel impossible: novelty and urgency 52:00 - Perfectionism, fear of rejection and feeling paralysed 54:00 - Done is better than perfect 55:20 - Working out for your brain, not your appearance 57:30 - Food, the Mediterranean diet and net progress over rigidity 1:02:00 - Sleep, delayed melatonin onset and why it's non-negotiable with ADHD 1:03:50 - Sleep tracking and the hormonal overlay across your cycle 1:05:10 - The second wind and revenge bedtime procrastination 1:06:00 - Caffeine and ADHD: why it isn't a substitute for treatment 1:07:00 - Cutting caffeine for 12 weeks and what changed 1:07:40 - How to decide whether ADHD medication is right for you 1:10:30 - How to come off ADHD medication safely 1:11:30 - Creatine, supplements and brain health 1:12:40 - ADHD misinformation on social media and who to trust 1:14:50 - Dr. Hamdani's book Too Sensitive and the emotional sensitivity spectrum 1:18:00 - What empowerment means to Dr. Sasha Hamdani Follow Dr. Sasha Hamdani: Website: https://www.drhamdanimd.com Instagram: https://www.instagram.com/thepsychdoctormd TikTok: https://www.tiktok.com/@thepsychdoctormd YouTube: https://www.youtube.com/@thepsychdoctormd Book: Too Sensitive, available anywhere books are sold Thank you to our sponsors: Freestyle Diapers: EWG-verified, fragrance-free diapers with 7-layer skin protection, tested against 1,500+ chemicals of concern, so you know exactly what's sitting against your baby's skin.30% off your first three months, bringing them down to $49/month: https://freestyle.world/ with code EMPWR Ella Ola: A tasteless, colorless multivitamin powder for kids 4 to 11 that you can mix into anything they're already eating without them ever knowing it's there.20% off your first purchase, applied automatically: https://ellaola.com/samcfit Rula: Finding a therapist who actually takes your insurance shouldn't be the hardest part of getting help, and Rula makes it about as easy as it gets.15,000+ providers, 100+ insurance plans, average $15 copay per session: https://rula.com/samcfit Kion Aminos: All nine essential amino acids in research-backed ratios, which is what I take before workouts and on rest days to hold onto lean muscle.20% off: https://getkion.com/samantha Branch Basics: One concentrate that replaces almost every cleaning product in your house, fragrance-free and screened against thousands of harmful chemicals.15% off the premium starter kit: https://branchbasics.com with code: EMPWR Cozy Earth: Bamboo bedding that actually stays cool all night, which is the single easiest upgrade I've made to my sleep.20% off, with a 10-year warranty and 100 nights risk-free: https://cozyearth.com with code: SAMCFIT Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/Macro Guide: https://samanthachristine.co/nutrition-guidesRunning Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_YouTube: @samantha_christine #adhd #adhdinwomen #adhdwomen #adultadhd #emotionalregulation #rejectionsensitivity #adhdmisdiagnosis #adhdsymptoms #adhdinadults #womenshealth #adhdmedication #adhdinkids #adhdprocrastination #perfectionism #dopamine #mentalhealth #adhdawareness #toosensitive #sashahamdani #empwrpodcast #wellnesspodcast Learn more about your ad choices. Visit megaphone.fm/adchoices

  8. Sep 9

    Dr. Mike Israetel: How Women Actually Get Toned (It's Not Cardio)

    I've been afraid of the same things most women are. That lifting would make me bulky, that I needed to be in the gym five or six days a week, that the cardio was the part actually doing the work. I've since built my whole approach around the opposite, but I wanted to hear it from someone who could show me the science rather than the anecdote. Dr. Mike Israetel is an exercise scientist, co-founder of Renaissance Periodization, and one of the most cited voices in modern hypertrophy training. In this episode he tells me women need two days a week in the gym for a full body recomposition, explains why cardio is the wrong tool for fat loss, breaks down exactly what happens to the female physique when you lift and eat enough protein, and answers the question I get in my DMs more than any other: why do I feel puffy in the first three weeks of lifting? We also get into GLP-1s, creatine, seed oils, macro tracking, and why chasing strength is what actually gets you toned. Timestamps: 00:00 - Women, Muscle & Fat Loss: What Actually Works 01:15 - Welcome to the EMPWR Podcast with Dr. Mike Israetel 01:45 - Will Lifting Weights Make Women Bulky? 03:20 - What Weight Training + Protein Really Does to the Female Body 07:40 - Can Women Build Muscle in a Calorie Deficit? 09:40 - How to Find Your Calorie Intake Without Guessing 10:50 - Why You Feel Puffy the First 2-3 Weeks of Lifting 13:20 - Scale Anxiety: Should Women Weigh Themselves Daily? 14:50 - Menstrual Cycle Weight Fluctuations Explained 15:55 - Kinsyn Women's Health Platform 18:00 - Jones Road Beauty 19:40 - Building Muscle vs Losing Body Fat: Is There a Lag? 21:45 - Consistency, Lifting Technique & Progressive Overload 25:45 - Negative Self-Talk and Trusting the Fitness Process 29:15 - How Long Should You Stay on a Workout Program? 30:30 - Train for Strength and the Aesthetics Will Follow 33:20 - Progressive Overload for Women: What It Actually Looks Like 36:20 - Remi Night Guards for Teeth Grinding 38:20 - Clearstem Acne & Anti-Aging Skincare 40:20 - Why Repeating the Same Exercises Every Week Builds More Muscle 44:55 - Master Your Lifting Technique Instead of Switching Exercises 46:15 - Why Being Distracted in the Gym Kills Your Results 47:10 - How Many Days a Week Should Women Lift Weights? 48:35 - Training 2 vs 3 vs 4 Days a Week for Muscle Growth 50:20 - You Only Need 4-6 Exercises Per Workout 51:30 - Choosing Compound Exercises and Using Supersets 54:00 - The 30-Minute Full Body Workout Structure 55:40 - Cozy Earth Bamboo Bedding 57:20 - iRestore Red Light Therapy Face Mask 59:00 - Should Women Train Differently in Their 20s, 30s, 40s, 50s? 59:50 - HIIT, Cortisol and the Women's Hormone Myth 1:01:30 - Why High Intensity Training Matters More As You Age 1:02:45 - Why You Feel Wrecked After a Workout 1:03:50 - Strength Training for Beginners Over 60 1:05:10 - Dr. Mike's Cardio: Brazilian Jiu Jitsu 1:06:20 - Should You Add Cardio for Fat Loss? 1:08:50 - Cardio Burns Fewer Calories Than You Think 1:09:30 - Half Ironman Training and Losing Muscle Mass 1:11:40 - What Cardio Is Actually For (Not Weight Loss) 1:12:30 - Body Recomposition: How Big Should Your Calorie Deficit Be? 1:13:45 - Why Fast Weight Loss Always Fails 1:16:00 - How Slow, Sustainable Fat Loss Compounds 1:19:20 - The Mental Reframe You Need Before Losing Weight 1:20:15 - Does Dr. Mike Israetel Track His Macros? 1:21:40 - Dream Recovery Mouth Tape 1:23:00 - Kane Footwear Recovery Shoes 1:24:20 - Should Women Track Macros for Body Recomp? 1:26:00 - Snacking and Sneaky Calories 1:26:40 - Dr. Mike's Full Day of Eating 1:29:55 - Are Seed Oils and Artificial Sweeteners Bad for You? 1:32:20 - Deep Frying, Oxidation and Reused Oils 1:32:50 - Is There a Hidden Poison in Our Food Supply? 1:33:45 - The Twinkie Diet Experiment Explained 1:35:00 - The Real Reason Junk Food Makes You Gain Weight 1:37:20 - Dessert, Diet Soda and Low Calorie Ice Cream 1:38:45 - Why Cravings Disappear When You Eat Well 1:40:15 - GLP-1s Explained: Semaglutide, Tirzepatide, Retatrutide 1:43:20 - How to Keep Muscle While on a GLP-1 1:44:55 - Rapid Fire: Women's Fitness Myths Debunked 1:48:50 - Creatine for Women: Dosage, Puffiness and Acne 1:50:30 - Where to Find Dr. Mike Israetel 1:51:40 - Outro Follow Dr. Mike Israetel: Instagram: https://www.instagram.com/drmikeisraetel/ YouTube: https://www.youtube.com/@RenaissancePeriodization Website: https://rpstrength.com Thank you to our sponsors: Kinsyn Personalized women's health platform bringing your labs, records, wearables, and supplements into one place. https://kinsyn.com | Code: SAMC for 20% off your first subscription Jones Road Beauty Clean, high-performance makeup for effortless everyday routines. https://jonesroadbeauty.com | Code: EMPWR for a free full-size mascara on your first purchase Clearstem Clinically tested skincare that targets acne and aging without pore-clogging ingredients. clearstem.com/samcfit | Code: SAMCFIT for a FREE Mini Hydro Glow Plumping Moisturizer on orders $75+ Remi Night Guards Custom-fit night guards to protect your teeth, ease jaw tension, and sleep better. https://shopremi.com | Code: SAMCFIT for up to 50% off Dream Recovery Mouth tape, blue light glasses, and sleep essentials for deeper, more restorative rest. https://dreamrecovery.io | Code: SAM15 for 15% off Kane Footwear Lightweight recovery shoes for all-day comfort after workouts or long days on your feet. https://kanefootwear.com/empwr for free shipping iRestore Face Mask Cordless red light therapy mask with 360 medical-grade LEDs and three wavelengths to support collagen, fine lines, and breakouts in just 10 minutes a few times a week. https://irestorelaser.com | Code: SAMCFIT for a discount at checkout Cozy Earth Luxury bamboo bedding, towels, and everyday essentials that stay cool, soft, and comfortable all night. https://cozyearth.com | Code: SAMCFIT for 20% off, plus a 10-year warranty and 100-night risk-free trial on bedding Sam's LINKS: ELEVATE App | free 7 day trial: https://www.elevatebysam.com/ Macro Guide: https://samanthachristine.co/nutrition-guides Running Programs: https://samanthachristine.co/running-guides Follow Sam: Insta: @samcfit_ YouTube: @samantha_christine Learn more about your ad choices. Visit megaphone.fm/adchoices

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About

Welcome to THE EMPWR PODCAST— the show where wellness meets real life + confidence becomes your way of being. Hosted by Fitness Entrepreneur, Certified Personal Trainer + Nutritionist, Samantha Christine, each episode is packed with workout tips, nutrition hacks, expert advice + personal stories designed to empower you on your journey to a healthier, happier you. No matter where you’re starting, or how far you’ve come, this is your space for transformation, self love, connection + growth. Whether you’re getting in a sweat, navigating traffic, or unwinding on the couch, tune in + let’s move together— physically, mentally + intentionally— toward your strongest self. Because here, we believe every season of wellness, whether you’re pushing new limits or finding your rhythm, deserves to be empowered.

Information

  • Channel
    Pursuit Network
  • Creator
    Samantha Christine & Pursuit Network
  • Years Active
    2025 - 2026
  • Episodes
    92
  • Rating
    Explicit
  • Copyright
    © 593562
  • Show Website
    The EMPWR Podcast
  • Provider
    Pursuit Network

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