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 first date, why having the kids there made it so special, and what this next chapter means to us after both having walked through divorce, growth, and healing.This episode is raw, joyful, and full of laughter (and maybe a few tears). It’s one of the most meaningful conversations I’ve ever shared on the podcast, and I’m so excited to let you in on our story.
If you’ve been following our journey — from healing to happiness — thank you for being part of it. Your messages and support mean the world.
Listen in to hear how Ian asked, how I said yes, and what’s next for us.
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Sam’s LINKS:
https://www.shopltk.com/explore/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 Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
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Dream Recovery | code: SAM15
https://dreamrecovery.io/
Manukora
Head to https://manukora.com/SAMCFIT to save up to 31% plus $25 worth of free gifts with the Starter Kit.
Growth Therapy
Visit https://GrowTherapy.com/SAMCFIT today to get started.
EightSleep
Head to https://eightsleep.com/empwr and use the code EMPWR to get $350 off your very own Pod 5 Ultra.
CLEARSTEM
Go to https://CLEARSTEM.com/SAMCFIT and use code SAMCFIT at checkout for 15% off.
Kion
Visit https://getkion.com/samantha for 20% off.
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Topics discussed:
00:00 – Intro
00:15 – We are engaged!
01:21 – How Ian Planned the Proposal
03:06 – Why the Coffee Shop Was Meaningful
04:32 – The Morning of the Proposal
07:12 – The Proposal Moment
09:15 – Ian’s speech to Sam & Sam’s Reflections
10:17 – Full-Circle Feelings & Family
14:18 – After the Proposal: Celebration & Sushi
15:36 – Favorite Parts of the Engagement
17:46 – The Ring
18:29 – Other Moments Sam Thought It Might Happen
20:35 – Ian Asking Sam’s Dad for Permission
23:13 – Reflections on Healing & Partnership
26:40 – How This Engagement Feels Different
29:21 – What’s Changed with Age & Maturity
33:05 – Lessons from Past Relationships
38:28 – Next Steps: Wedding or Elopement?
40:23 – Wedding Vision & Dress Talk
40:45 – Destination Ideas: Greece, Switzerland, Florida
41:17 – Staying Present & Planning Ahead
41:36 – Tentative Wedding Timeline
42:45 – Wrap-Up & Closing Thoughts
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47:59
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47:59
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. Through her groundbreaking platform Neuro Athletics, she’s trained and certified over 2,000 coaches worldwide, helping people optimize brain performance, prevent cognitive decline, and unlock their full potential.
Louisa also opens up about her new women’s health product, Brain Code, launching in October, designed to support brain and body optimization for women at every stage of life.
This conversation is packed with both science and heart — including emotional moments around the impact of Alzheimer’s, and practical strategies anyone can adopt now to improve brain health and performance.
Together, we dive into:
Why creatine is one of the most researched and misunderstood supplements
Creatine’s surprising role in Alzheimer’s prevention and cognitive longevity
How exercise, diet, and strength training impact brain health
The truth about fasting, hormone replacement therapy (HRT), and women’s health
Actionable brain-first strategies you can implement today
Connect with Louisa:
Instagram: louisanicola_
Podcast: The Neuro Experience
YouTube: Louisa Nicola
The Brain Code
Website: https://www.neuroathletics.com.au/
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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 CarawayVisit https://Carawayhome.com/samcfit or use code SAMCFIT at checkout for 10% off.
PuoriGo to https://puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% of.
AquaTruHead to https://AquaTru.com and get 20% off your purifier using code sam. AquaTru even comes with a 30-day best-tasting water guarantee or your money back.
CalmGet 40% off a Calm Premium Subscription at https://calm.com/SAMCFIT_____
Topics discussed:
00:00 – Intro clip
00:28 – Guest intro
02:06 – Creatine 101: Why Luisa Champions It for Brain Health
03:34 – What Is Creatine & Why the Brain Needs It
06:14 – Optimal Creatine Dosage for Women
07:53 – Addressing Myths: Bloating & Water Retention with Creatine
09:29 – Creatine for Concussions, Recovery & Neuroprotection
10:50 – The NFL, Traumatic Brain Injuries & Luisa’s Work with Athletes
11:41 – Understanding Alzheimer’s Disease & Why It’s Preventable
13:07 – Root Causes: Inflammation, Diet, and Poor Lifestyle
14:46 – Ad18:06 – Why Alzheimer’s Impacts More Women Than Men
19:13 – Sugar, Inflammation & the Brain's Deterioration
21:01 – Early Symptoms: Brain Cell Death & Cognitive Decline
21:53 – Creatine's Protective Role in High-Stress Brain Environments
24:08 – Mental Health & Creatine: A Better Alternative to SSRIs?
25:17 – Why Exercise Is Essential for Brain Longevity
26:23 – Zone 2 Cardio: BDNF, Hippocampus Growth & Aging Brain Benefits
29:44 – Resistance Training: Strength, Cognition & Mental Performance
32:27 – Ad
35:06 – Twin Study: Leg Strength and Brain Volume Connection
36:36 – The VO2 Max Death Zone: Why High Intensity Isn’t Enough
40:44 – Luisa’s Daily Training Routine: Intervals, StairMaster & Recovery
42:27 – The Truth About Yoga & Pilates for Cognitive Health
42:33 – Is Fasting Good for the Brain? Weighing the Risks for Women
46:11 – Hormones & Brain Health: The Power of HRT
48:15 – How Estrogen Fuels Brain Energy & Function
48:45 – Ad
56:37 – Estrogen Testing, Hormonal Shifts & Menopause Prep
58:52 – What Women Should Do Before Starting HRT
59:59 – The Cognitive Power of Testosterone in Women
Learn more about your ad choices. Visit megaphone.fm/adchoices
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1:06:40
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1:06:40
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 consistent with your workouts, feeling the weight of mom guilt, or just need some motivation—this one’s for you.
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Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Resource Links Mentioned:
Clearstem cleanserClearstem serum
Clearstem moisturizerComplexion color correcting pads
Complexion cleansing oil
Complexion retinol oil
Summer Fridays Jet Lag Mask® + Moisturizer
Eye cream
Clearstem | code: SAMCFIThttps://clearstem.com/SAMCFIT
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Grow Therapy
Visit GrowTherapy.com/SAMCFIT today to get started
Timeline
Head to timeline.com/SAMCFIT to get started. That’s timeline.com/SAMCFIT. Your cells will thank you!
Remi
Go to shopremi.com/SAMCFIT and use CODE SAMCFIT to get up to 50% off your nightguard at checkout.
Puori
Go to puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% off.
EightSleep
Head to eightsleep.com/empwr and use the code EMPWR to get $350 off your very own Pod 5 Ultra.
Beam
Head to shopbeam.com/SAMC and take advantage of their limited time pricing of up to 35% off PLUS 2 free gifts when you use the code SAMC at checkout.
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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 Sam:Insta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Topics discussed:
00:00 - Welcome & Introduction
00:10 - Reflections on Summer & Travel Recap
00:28 - Winning the Rising Star Award
01:34 - Perspective on Hard Work & Sharing Success
01:57 - San Diego Trip & Celebrating Ian
03:47 - Austin Trip & Pursuit Network Launch Event
04:28 - Travel Fatigue & Missing Routine
05:14 - Finding Motivation & Giving Yourself Grace
05:54 - Instagram Q&A Intro
06:10 - Ironman Training Plans & Uncertainty
10:17 - Daily Eating Routine & Supplements
13:06 - Balancing Fitness Without Obsession
13:32 - Faith & Christianity
15:20 - House Hunting & Offer Accepted
16:36 - Engagement Timeline & Relationship with Ian
21:36 - How Often to Workout & Importance of Rest Days
22:17 - Building a Supportive Social Media Community
24:10 - Adding Protein Without Caloric Surplus
25:41 - Full Skincare Routine
30:10 - Managing Mom Guilt & Using Affirmations
31:37 - Bucket List Travel Destinations
32:34 - Meal Prepping for a Hungry Partner
33:17 - Tanning Routine & Products
33:59 - ADHD Diagnosis, Medications & Natural Coping
34:59 - Minimalist Lifestyle with ADHD
35:57 - Ian’s Potential Training App Idea
36:40 - Merch & Hat Restock Plans
37:24 - Closing Thoughts, Community Love & Future Episodes
Learn more about your ad choices. Visit megaphone.fm/adchoices
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39:07
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39:07
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, clean ingredients, and how to stop letting fear make your decisions for you.
About Addison LaBonte Addison is a former D1 college athlete turned clean dessert entrepreneur. She’s the founder of Sweet Addison’s, a fast-growing gourmet gluten- and dairy-free dessert brand, and the voice behind the blog Organically Addison. After healing her own body through food, Addison is on a mission to redefine what “healthy” desserts can taste like.
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Shop Sweet Addison’s at https://sweetaddisons.com and use code SAMCFIT for 10% off.
Follow Addison: @organicallyaddison
SHOWNOTES: Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Dream Recovery | code: SAM15 https://dreamrecovery.io/
LMNT Head to https://drinklmnt.com/SAMCFIT to grab a free 8-count sample pack of their most popular flavors with any purchase.
David Protein Buy four cartons and get the fifth free at https://davidprotein.com/samcfit.
Manukora Head to https://manukora.com/SAMCFIT to save up to 31% plus $25 worth of free gifts with the Starter Kit
Branch Basics Head to https://ranchBasics.com and use code EMPWR for 15% off your Premium Starter Kit.
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 Sam: Insta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Resources & Links:
Shop Sweet Addison’s: https://sweetaddisons.com
Follow Addison: @organicallyaddison
Topics discussed
00:00:00 – Intro
00:00:20 – Addison’s backstory
00:03:37 – Compartment syndrome diagnosis
00:06:45 – Going gluten-free: dramatic health improvements
00:08:42 – Cutting out gluten & dairy
00:10:46 – Passion for baking & beginning of “Organically Addison” blog
00:16:33 – Corporate finance career vs. entrepreneurial calling
00:20:53 – Fear of failure → entrepreneurship bravery
00:24:34 – Comfort zones & resilience: moving states, launching a business, growth mindset
00:26:14 – Product development decisions
00:30:24 – Product expansion
00:35:29 – Daily eating habits, enjoying her own products, impact on moms & kids with allergies
00:39:42 – Bigger mission: clean food movement, reducing dyes & artificial ingredients
00:41:00 – Ironman training: discipline and planning races
00:44:10 – Triathlon training challenges: swimming, biking, Navy SEAL coaching, endurance prep
Learn more about your ad choices. Visit megaphone.fm/adchoices
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1:00:23
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1:00:23
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 simply want to feel better in your body, this episode is a wake-up call every woman needs to hear.
Guest Bio:
Dr. Natalie Crawford is a fertility physician at Fora Fertility in Austin, Texas who knows that trying to understand your body and your hormones can be exhausting and overwhelming in the world of medical misinformation and contradicting opinions.
She started the As a Woman Podcast to educate and empower, giving people access to the knowledge she's acquired on health and fertility from the comfort of their home.
Resources & Mentions:
– Dr. Natalie Crawford’s Podcast: As a Woman
– Preorder Dr. Crawford’s Book: https://www.nataliecrawfordmd.com/book
– Fora Fertility Clinic: https://www.forafertility.com/
Follow Dr. Natalie Crawford:
Instagram & YT: @nataliecrawfordmd
Website: www.nataliecrawfordmd.com
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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
Clearstem
Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off.
Vitaclean
Head to https://vitaclean.co and use code SAMCFIT for 20% off their Starter Kits.
Caraway
Visit https://Carawayhome.com/samcfit you can take an additional 10% off your next purchase.
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 Sam:
Insta: @samcfit_
YouTube: https://www.youtube.com/@Samantha_Christine
Topics discussed:
00:00:00 – Intro
00:01:28 – Impact of nutrition on hormone health
00:02:19 – Most important daily nutrition habits for hormonal balance
00:06:52 – Samantha shares losing her period for 13 months
00:09:07 – Why healthy fats are critical for hormone production
00:09:52 – Advice for busy, under-fueled women not seeing results
00:12:07 – Sleep as the foundation for hormone balance
00:14:21 – Navigating sleep misalignment with partners
00:16:00 – Tools & supplements to improve sleep (melatonin, noise apps)
00:18:11 – Must-have daily supplements for hormone support
00:19:44 – Importance of bloodwork: especially vitamin D & deficiencies
00:23:51 – Deep dive: PCOS – what it is, symptoms, and diagnosis
00:30:14 – Lifestyle and food interventions for PCOS
00:33:10 – How muscle building & movement reduce inflammation
00:35:03 – Training without losing your period again
00:38:10 – Tracking ovulation & reading body signs
00:41:17 – Primary culprits for rising fertility challenges
00:42:27 – Why some women get pregnant after stopping IVF
00:44:42 – Egg quality vs quantity: what you can and can't change
00:46:12 – Lifestyle shifts that boost metabolic and egg health
00:52:52 – Preparing to try: what active women should do 1 year out
00:55:00 – How long before trying should you stop birth control?
00:56:02 – Using body cues + basal temperature to track cycles
00:58:06 – Most women only track after struggling: why that's too late
01:00:02 – Fertility testing & advocacy: when to seek help
01:02:39 – MTHFR gene: what it means for folate & pregnancy
01:04:02 – Methylated folate vs folic acid for birth defect prevention
01:05:23 – Miscarriage risks without proper folate supplementation
01:08:14 – Low progesterone and miscarriages: how it works biologically
01:10:33 – Inflammatory foods, sugar, and alcohol's role
01:13:00 – Removing toxins and endocrine disruptors at home
01:15:12 – Household changes to protect children's long-term health
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.