The EMPWR Podcast

I'm turning 36, and I'm sharing everything - every procedure I've had done, the decisions that changed my life, and the rules I live by now that I wish I knew at 26. This is my birthday Q&A: no filter, no holding back, just real answers to the questions you've been asking.

Timestamps:

0:00 - I feel better at 36 than I did at 26

2:00 - Why this birthday hits different

3:30 - The confidence that comes with getting older

4:00 - Quitting corporate & taking the leap of faith

5:00 - My relationship with Ian & marrying my soulmate

6:00 - My kids, co-parenting & "we might be starting over soon"

7:00 - Celebrating the wins from this past year

8:00 - Getting engaged & the moment I had no idea was coming

8:45 - Winning Rising Star at the LTK Conference

9:30 - Running the NYC Marathon with Ian

10:15 - Traveling: Charleston, LA, Coronado, Honduras & NYC with the kids 11:15 - 8 months of Ironman 70.3 training

12:00 - Launching my new app, Elevate (everything inside it)

14:30 - The most chaotic, stressful year of my life

18:30 - Q&A begins: Why I signed up for the 70.3 & will I ever do a full Ironman?

20:30 - Birthday workout or rest day?

21:15 - How Ian and I approach birthday gifts

23:00 - My exact matcha recipe

24:00 - Ironman race day nutrition plan (100g carbs/hour)

24:45 - Podcasts I listen to: Bossicks, Huberman, Kristin Cavallari, Dr. Shannon

25:30 - How I enjoy my birthday without dreading getting older

26:00 - Every procedure I've had done & at what ages (full transparency) 27:30 - My goal: look like I did 10 years ago, not look different

27:45 - What I will NEVER get done (tummy tuck, lipo — never)

28:00 - Best birthday gift I've ever received (this one got emotional)

28:45 - Advice I'd give my early 20s self

30:00 - Why I've cut people out of my life

30:30 - Spend time with yourself — you are your best friend

34:30 - What happens when you age out of influencing?

35:00 - The physical product I'm launching (my team told me not to say this)

36:00 - My honest thoughts on GLP-1s & peptides (my views have changed)

37:30 - Best advice for finding love in your late 20s

38:00 - My top 10 non-negotiables in a man (Ian hit all of them)

39:00 - Know your worth & trust your gut on red flags

40:00 - Dream birthday with unlimited money

41:00 - Favorite candles & how to know what supplements to take

42:30 - My body fat percentage & why everyone wears it differently

43:15 - Most memorable birthday ever (my 16th — the scavenger hunt) 44:15 - How I built my client base & business from social media

45:00 - My haircare routine (I only wash every 4 days)

46:00 - Favorite birthday meal (garlic butter lemon linguine with shrimp) 46:30 - What's coming in year 36: wedding, babies, new business & more

Thank you to our sponsors:

Cozy Earth: Head to cozyearth.com and use code CMCFIT for an exclusive 20% off bamboo bedding, sheets, and towels.

Just Thrive Probiotic: Start your first 90-day subscription and get a free 90-day supply of digestive bitters ($90 value). Go to justthrivehealth.com/samcfit Branch Basics: 15% off the premium starter kit at branchbasics.com with code EMPWR.

Also available at Target and Amazon.

Jones Road Beauty: Free full-size mascara with your first purchase at jonesroadbeauty.com with code EMPWR.

Sam's LINKS: ELEVATE App by Sam | free 7 day trial: http://www.elevatebysam.com/

https://www.shopltk.com/explore/Samcfit/

My Macro Guide: ⁠https://samanthachristine.co/nutrition-guides

Running Programs: https://samanthachristine.co/running-guides

Follow Sam:

Insta: @samcfit_

YouTube: @samantha_christine

#birthday #turningthirtysix #aginggracefully #beautyroutine #bodyrecomposition #ironmantraining #glp1 #peptides #datingadvice #nonnegotiables #empwrpodcast #qanda #cosmeticwork #selflove #womenover30 #fitnessjourney #matcharecipe #entrepreneurlife
Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of The EMPWR Podcast you'll learn how this single broccoli-derived molecule can transform your gut health, detox microplastics, fight inflammation, and potentially extend your lifespan. The story starts with a cancer diagnosis that sparked a mission to find real solutions, not just supplements that claim to work, but ones backed by rigorous science and actual bioavailability.

We cover:

• What sulforaphane actually does in the body (explained simply)

• How microplastics are affecting your hormones, fertility, and heart health

• Why most "broccoli supplements" on the market don't contain any actual sulforaphane

• The gut-healing connection 

• How sulforaphane promotes BDNF for brain health and neuroprotection

• Berberine Elite as a fasting mimetic and how it compares to GLP-1 agonists

• Sleep Elite for methylation issues (MTHFR) and serotonin support

• Real protocols: how to start dosing, what to combine, and what to expect

CHAPTERS

00:00  Intro: Why sulforaphane matters

01:23  The Mara Labs origin story: Maura's cancer diagnosis

14:02  Nrf2 pathway: How sulforaphane activates your body's master detox switch

19:26  Microplastics: Fertility, heart disease & endocrine disruption

23:04  The Netflix doc & what plasticizers do to your hormones

26:42  Glyphosate, gut bacteria & why your broccoli supplement might be useless

37:33  Inflammation, pain relief & brain health (BDNF explained)

41:40  Sulforaphane for autism: The 30% improvement study

50:58  Autophagy without fasting: How sulforaphane mimics fasting benefits

58:58  Berberine Elite vs GLP-1s: The fasting mimetic that preserves muscle

1:03:55  Electrolytes, sleep & methylation (MTHFR)

1:15:46  Athletic performance & recovery: Why Olympians use sulforaphane

1:24:02  Product protocols & the Mara Labs 100-day guarantee

Thank you to our sponsors:

Clearstem Skincare - Get a FREE Mini Hydro Plumping Moisturizer when you spend $75+. Use code SAMCFIT at  https://www.clearstem.com

Tiami Mattress - 35% off sitewide through July 10th (4th of July event). No code needed. Shop at https://www.tiami.com/

Aqua Tru -  20% off any countertop water purifier with code SAM at  https://www.aquatru.com

Dream Recovery - 15% off mouth tape, blue light glasses & sleep gear with code SAM15 at dreamrecoverybio.com

Remi Night Guards - Up to 50% off custom night guards with code SAMCFIT at https://shopremi.comsamcfit/

BioOptimizers - 15% off + free gifts with code SAMCFIT at https://bioptimizers.com/

Kion 0 20% off essential amino acids with code SAMANTHA at http://www.getkion.com/samantha

Kane Footwear - Free shipping on recovery shoes at http://kanefootwear.com/empwr

Mara Labs - 25% off sitewide (Broccoli Elite, Berberine Elite, Geo Perfect, Sleep Elite) with code SAMCFIT at http://www.maralabs.com

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

Find Mara Labs:

https://mara-labs.com

#EMPWRPodcast #Sulforaphane #Biohacking #GutHealth #Longevity #MaraLabs #BroccoliElite #Nrf2 #Microplastics #Berberine #Autophagy #CancerPrevention #Detoxification #BrainHealth #FitnessPodcast
Learn more about your ad choices. Visit megaphone.fm/adchoices

Kenzie built 4 fitness studios by 25, here's how she did it. In this episode, she breaks down the real difference between Pilates and weight training for body recomposition, why she opened True Form and The Format from scratch, and how pregnancy changed her entire approach to fitness and nutrition.

 Timestamps:

0:00 - Meet Kenzie: 4 studios at 25

4:22 - From college dancer to Pilates studio owner

8:45 - Why Pilates alone won't change your body

16:24 - The truth about body recomposition (what nobody tells you)

22:31 - Training to failure vs. training to fatigue

28:19 - Kenzie's weekly workout split

32:21 - Gentle consistency & active rest days

36:50 - Opening The Format: a multi-modality studio

43:09 - Pregnancy, nutrition & high protein eating

49:15 - Working with your spouse in business

54:40 - What empowerment actually means

Thank you to our sponsors:

Tiami Mattress 35% off sitewide during their 4th of July event. no code needed, discount applied automatically: https://www.tiami.com/

Remi Night Guards: Up to 50% off at checkout with code: SAMCFIT. https://www.shopremi.com/

Caraway: Save up to $230 on the 12-piece cookware set. Spend $495+ for a free Butcher Box; spend $795+ for a free cast iron grill pan + 10% off your next purchase Code: SAMCFIT https://www.carawayhome.com/SAMCFIT

Paleovalley: 15% off your first purchase! Code: SAMCFIT https://www.paleovalley.com/SAMCFIT

Bloom Daily Hydration: 20% off your first order with code: EMPWR20 https://www.bloomnu.com

Kenzie’s LINKS: 

Insta & TikTok: @kenziewesp

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
Learn more about your ad choices. Visit megaphone.fm/adchoices

In this solo Q&A episode, I’m answering your questions on everything from ADHD, anxiety, and time management to body recomposition, cardio, weight training, and what life looks like right now behind the scenes. I share some of the struggles I don’t talk about often, including how ADHD impacts my day-to-day life, why structure and time blocking are essential for me, and how I navigate anxiety during busy seasons.

We also dive into training for my first 70.3 Ironman, body recomposition versus cutting, how much cardio you actually need, and why lifting heavy can sometimes make you feel “puffy” before you see results. Plus, I’m sharing updates on wedding planning, summer travel, future family plans with Ian, and what’s coming next after this season of endurance training.

What we cover:

00:00 Introduction and summer life updates

01:42 Honduras retreat recap and wellness travel experiences

04:15 Ironman training updates and open water swimming

06:04 ADHD, perfectionism, and managing anxiety

09:32 Family plans, fertility conversations, and future motherhood

12:31 Body recomposition vs. cutting: what's the difference?

15:35 How much cardio do you actually need?

17:19 Why lifting heavy can make you feel puffy

20:08 My current makeup and beauty favorites

21:34 Summer travel plans, Ironman, and my bachelorette trip

23:50 Motivation versus discipline and staying consistent

26:38 What happens if you overeat on weekends?

28:57 Honeymoon plans and what’s next after wedding season

Thank you to our sponsors:

KINSYN:

https://kinsyn.com/empwr

Code: SAMC for 20% off your first subscription

Jones Road Beauty:

https://jonesroadbeauty.com/

Code: EMPWR for a free full-size mascara with your first purchase

Remi - Custom Night Guards:

https://shopremi.com/SAMCFIT

Code: SAMCFIT for up to 50% off

Magnesium Breakthrough by BIOOptimizers:

https://bioptimizers.com/samcfit

Code: SAMCFIT for 15% off

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

#fitness #health
Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I’m joined by Roxie Nafousi for such an honest conversation around self-worth, manifestation and personal transformation. Roxie shares the highs and lows of her journey, from navigating addiction and depression to rebuilding her relationship with herself, and the mindset shifts that helped her move through those seasons. We dive into why manifestation starts with believing you’re worthy, the power of gratitude, and how becoming aligned with yourself can help you create the life you desire.

What we cover:

00:00 Introduction

01:41 Roxie’s journey through addiction, healing, and how she discovered the power of manifestation

18:06 Building self-worth through affirmations and learning to believe in yourself again

27:22 The power of gratitude, shifting your mindset, and creating positive change from within

39:19 Setting boundaries, protecting your energy, and letting go of what no longer serves you

46:19 Why we're all manifesting our reality, whether we realise it or not

52:07 Becoming the person you want to be through aligned actions and daily choices

59:24 Navigating motherhood, finding balance, and making time for yourself without guilt

Thank you to our sponsors:

MUDWTR - Super-functional coffee alternative:

https://mudwtr.com/SAMCFIT/

Code: SAMCFIT for up to 43% off

Cozy Earth - Bedding & loungewear:

https://cozyearth.com/

Code: SAMCFIT for 20% off

We Natal - Fertility supplements:

⁠https://wenatal.com/SAMCFIT/⁠

Offer: free month’s supply of WeNatal Rest + Digest Magnesium with your first subscription.

AquaTru - Water purifier:

⁠https://aquatru.com/⁠

Code: SAM for 20% off

Bloom - Daily hydration:

https://bloomnu.com/

Code: EMPWR20 for 20% off your first order

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

#mudwtrpod #manifestation #RoxieNafousi
Learn more about your ad choices. Visit megaphone.fm/adchoices