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 overload, the importance of sleep and recovery, and the ultimate “secret sauce”, consistency. This episode isn’t just about workouts and macros—it’s about building a lifestyle that actually sticks. If you give yourself three months and apply these principles, you’ll see and feel a transformation.
SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Dream Recovery | code: SAM15
https://dreamrecovery.io/
Clearstem | SAMCFIT
Go to www.clearstem.com/SAMCFIT for 15% off.
Cozy Earth | code: SAMCFIT
Head to www.cozyearth.com for 40% off!
REMI | code: SAMCFIT
Go to www.shopremi.com/SAMCFIT for up to 50% off your custom night guard.
David’s Protein:
http://davidprotein.com/samcfit
Caraway | code: SAMCFITCarawayhome.com/samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Hatch Restore 3
Sam’s Nutrition Coach | James FreeInstagram: https://www.instagram.com/27healthandwellness
Topics discussed:
00:00 Intro + Life update
03:08 The foundation of nutrition, key principles
10:11 Macro Tracking + examples of under-eating or misjudging intake
13:07 Protein Intake + food quality (fear of eating protein, whole foods vs processed foods)
15:31 Meal prep + consistency (cheat meals, balancing indulgences while staying on track)21:27 Progressive overload basics
27:10 Tracking body composition changes
29:00 Muscle fatigue vs. failure and debunking the myth that lifting heavy makes women bulky32:25 Training frequency & at-home options
38:25 Why sleep is a game-changer
41:14 Recovery tools & strategies
Learn more about your ad choices. Visit megaphone.fm/adchoices
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53:36
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53:36
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 practical, science-backed, and empowering.
Angelo shares his unique journey, from growing up in a health-conscious family to a life-altering near-death experience at 16 that led him to rebuild his body through nutrition, meditation, yoga, and breath work. That pivotal healing journey ultimately inspired him to build a company rooted in true health optimization. We explore: why essential amino acids matter (especially for women!), how to support your body with better protein intake, Angelo’s personal wellness rituals and daily routines, tips for staying energized and healthy while managing business and family, and the power of manifestation and creating a life that feels aligned. Whether you’re a wellness pro or just curious about how to feel stronger, more energized, and empowered in your body, this episode is packed with insights that will leave you inspired to take your health to the next level.
SHOWNOTES:
Visit getkion.com/samantha for 20% off
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Blokes + Joi Wellness | code: SAMCFITPOD
*50% off all labs on both sites*
https://blokes.co/samcfitpod
https://choosejoi.co/samcfitpod
Timeline | SAMCFIT
https://www.timeline.com/samcfit
LMNT:
drinklmnt.com/SAMCFIT
Beam Kids | code: SAMC
http://shopbeam.com/SAMC
Vitaclean | code: SAMCFIT
https://vitacleanhq.com/
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Follow Angelo & KION:
Insta: @kion
https://www.instagram.com/kion
Topics discussed:
00:00:00: Intro
00:01:19: Angelo's story
00:18:49: Starting Kion & supplement philosophy
00:23:08: Amino Acids vs. Protein explained
00:41:17: Whole Foods vs. Supplements debate
1:06:01: Science & Studies on Aminos
1:13:05: Empowerment through nutrition, how amino acids fit into sustainable wellness
Learn more about your ad choices. Visit megaphone.fm/adchoices
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1:16:31
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1:16:31
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 their own body.
We get into: the path from athletics and burnout to entrepreneurship and metabolic health, Brett’s experience navigating an autoimmune disease and getting off all medications by taking his health into his own hands, why the meat industry has been so misunderstood (and what most people get wrong), hot takes on the carnivore diet, vegan diet, seed oils, and what “clean eating” really means, the food system, decentralization, and taking your health into your own hands, and building a brand (and a mission) with your best friend.
We also talk about the “good, better, best” framework when it comes to sourcing meat, and how to apply that same mindset to the way you consume and make choices with food in everyday life. If you’re passionate about clean eating, but also believe in balance, and if you're questioning what’s actually healthy, or just want to feel more grounded in your choices… this one’s for you.
SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Dream Recovery | code: SAM15
https://dreamrecovery.io/
Boncharge | code: SAMCFIT15
https://boncharge.com/
Cozy Earth | code: SAMCFIT for 40%
cozyearth.com
Manukora Manuka Honey | code: SAMCFIT for 15% off
http://manukora.com/samcfit
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Noble Origins | code: EMPWRHead to https://nobleorigins.com/ and get 20% of your first order
Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Cal Newport’s book “Deep Work”https://a.co/d/gVhb4Qg
Follow Brett & Harry:
Insta: @meatmafiabrett
https://www.instagram.com/meatmafiabrett
Insta: @meatmafiaharry
https://www.instagram.com/meatmafiaharry/?hl=en
Topics discussed:
00:00 – Introduction
01:15 – Brett’s story
07:05 – Impact on family eating habits, removing seed oils, prioritizing grass-finished meats
10:32 – Harry’s Story
14:36 – Animal-Based Diet & Endurance
17:47 – Carnivore vs. Animal-Based
19:40 – Meat Quality & “Good, Better, Best”
22:28 – Grocery Store Strategies
26:10 – Eggs & Raw Milk “Swill milk” problem, pasteurization, nutrient loss, industrial motives.
32:37 – Veganism & Nutrient Deficiencies
35:55 – Eating Animal-Based with Family
39:12 – Seed Oils & Metabolic Health
43:04 – Sugar, Carbs & Metabolic Flexibility
46:48 – Dining Out & Travel Eating
50:15 – Meal Prep & Simplicity
54:26 –Biggest Myths About Meat
59:15 – Food System & Personal Responsibility
01:03:52 – Final advice for improving diet quality
Learn more about your ad choices. Visit megaphone.fm/adchoices
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1:17:52
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1:17:52
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 macros, thoughts on alcohol, moderation when it comes to treats, gamechangers for a strong core and abs, favorite long run listens, go-to non-toxic makeup and home products, and so much more. If you’re curious about endurance training, love a peek behind the curtain, or just want some honest convo about big goals and real life… you’ll love this one!
SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Blokes + Joi Wellness | code: SAMCFITPOD
*50% off all labs on both sites*
https://blokes.co/samcfitpod
https://choosejoi.co/samcfitpod
Branch Basics | code: EMPWR
https://branchbasics.com/EMPWR
Caraway | code: SAMCFIT
Carawayhome.com/samcfit
Manukora honey | code: SAMCFIT
https://manukora.com/samcfit
Promix Supplements | code: SAM
https://promixnutrition.com/?dt_id=1140742
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow SamInsta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
Sam’s Nutrition Coach | James Free
Instagram: https://www.instagram.com/27healthandwellness
Topics discussed:
00:00:00: Intro
00:01:14: Coaching, new nutrition plan, and NYC Marathon training approach
00:03:58: Ironman
00:06:08: Running preferences, the mental/spiritual side of Ironman training
00:08:13: Announcing Dubai Ironman participation and timing in relation to family planning
00:13:22: Ironman training plan
00:17:09: Ironman fears; drowning and being properly fueled
00:18:17: Ian’s Ironman experience
00:20:58: Nutrition plan progress, carb intake, societal views on carbs for women, and nutrient timing
00:26:07: Updated supplements, importance of electrolytes, sleep priority, recovery tools
00:34:53: Excitement/nerves about training together
00:39:38: Tips on dealing with muscle soreness
00:40:46: Engagement ring
00:41:20: Haircare products for running (pre and post), long run music recommendations
00:42:35: Non toxic products
00:43:14: Starting a YouTube channel, defined abs
00:44:59: Self control with sweet treats
00:46:32: Alcohol habits, quitting reasons, moderation mindset
Learn more about your ad choices. Visit megaphone.fm/adchoices
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51:14
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51:14
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 the clear, confident skin they deserve.
We also cover: how to simplify your skincare routine when traveling, clean beauty musts (and what to avoid), the truth about Botox + fillers, skin-supportive habits that go beyond products, and their personal routines + Clearstem go-to’s. This episode is full of the kind of insights you won’t hear in your average skincare convo, because your skin is a reflection of what’s happening beneath the surface.
SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Clearstem | code: SAMCFIT
https://clearstem.com/SAMCFIT
Dream Recovery | code: SAM15
https://dreamrecovery.io/
LMNT:drinklmnt.com/SAMCFIT
David’s Protein:
http://davidprotein.com/samcfit
Vitaclean | code: SAMCFIT
https://vitacleanhq.com/
EMPWR by Sam App | *free 7-day trial*
https://www.empwrbysam.com/
My Macro Guide:
https://samcfit.com/macro-guide-only
Running Programs:
https://www.samcfit.com/running-programs
Follow SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Follow ClearstemInsta: @clearstemskincarehttps://clearstem.com/
Follow Danielle + Kayleigh
Insta: @danielle.the.acne.guru
https://www.instagram.com/danielle.the.acne.guru/
Insta: @kayleigh.christina
https://www.instagram.com/kayleigh.christina/
Danielle and Kayleigh’s go-to makeup brands and products:
Trish McEvoy Gorgeous® Foundation
Annie Lawless Forget The Filler Skin-Plumping Line-Smoothing Foundation
Make Beauty Diffusion Dew Radiant Skin Tint
Priia Loose Mineral Foundation
Haus Labs TRICLONE™Skin Tech Foundation
Rose Inc Softlight Skin-Smoothing Liquid Foundation
Topics discussed:
00:11 – Intro
01:14 – The holistic approach: anti-acne + anti-aging
02:28 – How inflammation shows up differently (acne, aging, eczema)
03:00 – Danielle’s personal acne journey
05:06 – Kayleigh’s acne journey & meeting Danielle
10:22 – Acne, confidence & the emotional toll
14:25 – Natural alternatives to Accutane
15:19 – Spironolactone: pros, cons & side effects
16:47 – Elimination diet for acne
18:53 – Supplements that trigger acne
23:03 – Bio-individuality: finding your unique triggers
27:25 – Pore-clogging ingredients explained + CLEARSTEM checker tool
31:15 – Favorite non-comedogenic foundations & makeup tips
35:55 – How CLEARSTEM products were created
39:01 – Bounce Back serum, HydroGlow & bakuchiol vs retinol
42:18 – The CLEAR Kit routine + exfoliation tips
45:51 – CLEARSTEM = anti-aging + anti-acne
46:25 – Roast or Toast skincare trends
51:21 – What empowerment means to Danielle and Kayleigh
Learn more about your ad choices. Visit megaphone.fm/adchoices
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.