The EMPWR Podcast

• A Certified Fitness Coach’s Ultimate 2025 Wellness Gift Guide

  Every year, the holidays bring the same overwhelm — endless gift guides, flash sales, and a million options that leave you more confused than inspired. Not this year. In this episode, I'm sharing my ultimate 2025 wellness gift guide — curated with intention, quality, and real-life use in mind. These aren't just random products I found online. Every item is something I personally use, love, and have in my home. From the gym girly to the wellness babe, the non-toxic queen to the cozy gal — I'm breaking down my favorite gifts by category so you can find the perfect present (or treat yourself) without the stress. This episode is your one-stop shop for thoughtful, health-forward gifts that actually make a difference — because the best gifts aren't just things. They're tools that help the people you love feel better, live cleaner, and show up stronger. Gift categories covered: The Gym Girly — supplements, activewear, fitness tools & my app The Wellness Babe — red light therapy, cold plunge, blood work & recovery essentials The Non-Toxic Queen — clean skincare, cookware, home products & air purifiers The Cozy Gal — sleep essentials, soft jammies, blankets & all the comfort vibes If you've been stressing about what to buy this year — this episode will make your life so much easier. Let's make gifting intentional, meaningful, and fun again. _____ Products & Brands Mentioned: The Gym Girly:- Promix Supplements (Madagascar Vanilla Whey, Cinnamon Swirl, Creatine, Electrolytes, Debloat) | code: SAM- Hume Health Scale | code: SAMCFIT for 20% off - EMPWR by Sam App | code: EMPWR20 for 20% off annual membership (only if purchased the month of December!) - Oner Active (code: SAMC), Ptula (code: SAMCFIT), Vitality activewear (code: SAM10) The Wellness Babe:- Bon Charge Red Light Face Mask | 25% off site-wide - Joi Women's Wellness | code: SAMCFITPOD for 50% off labs & 15% off supplements- Cold Creek Tubs | code: SAM for discount- Wellness Journal by Papier The Non-Toxic Queen:- CLEARSTEM Skincare (Bounce Back Serum, Hydraglow Moisturizer, Brighten Me Up Toner, Matcha Eye Patches) | code: SAMCFIT for 15% off- Caraway Cookware, Knife & Utensil Sets, Bamboo Cutting Boards at https://Carawayhome.com/samcfit- Branch Basics Cleaning Products | code: EMPWR for 15% off at https://BranchBasics.com- Jaspr Air Purifier | code: EMPWR for discount The Cozy Gal:- Cozy Earth (Pajamas, Sheet Set, Bubble Blanket) | code: SAMCFIT for up to 40% off at https://cozyearth.com- Dream Recovery Mouth Tape & Eye Masks | code: SAM15 for 15% off- Lagoon Pillows (Chinchilla pillow)- Anthropologie Icon Glasses _____ 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 _____ Bon Charge25% off site-wide — no code needed CLEARSTEMUse code SAMCFIT at checkout for 15% off at https://CLEARSTEM.com Dream Recovery | code: SAM15https://dreamrecovery.io/ _____ Topics discussed: 00:00:00 Welcome & Holiday Gift Guide Introduction 00:03:50 The Gym Girlie: Supplements & Fitness Essentials 00:07:34 The Gym Girlie: Quality Activewear Brands 00:08:34 Bond Charge Red Light Face Mask 00:09:49 Clear Stem Skincare for Winter 00:11:21 The Wellness Babe: Recovery & Self-Care Tools 00:14:48 The Wellness Babe: Journaling & Mindfulness 00:16:09 The Non-Toxic Queen: Clean Skincare & Home Products 00:18:27 Dream Recovery Mouth Tape for Better Sleep 00:20:00 The Non-Toxic Queen: Kitchen & Home Essentials 00:23:41 The Cozy Gal: Comfort & Sleep Essentials 00:27:42 The Cozy Gal: Fun Finishing Touches 00:29:02 Wrap Up & Holiday Wishes Learn more about your ad choices. Visit megaphone.fm/adchoices

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• Why You’re Always Bloated: The Causes Women Aren’t Told About | ft. Amy Migdalia

  I used to think bloating, fatigue, and breakouts were just “normal.” But when Amy explained what was actually happening in my gut—it changed everything. In this episode, functional nutritionist Amy Migdalia shares how she rebuilt her health after surgery wrecked her gut microbiome. From chronic bloating and acne to yeast infections and fatigue, her story proves how deeply gut health impacts every system in the body—and how healing is possible. We break down everything your doctor probably never told you about gut health: stool testing, hormones, inflammation, blood sugar, stress, and what’s really behind your symptoms. This conversation is honest, empowering, and might change how you think about food, supplements, and your body for good. In this episode, we discuss: How painkillers and antibiotics wrecked Amy’s gut Why bloating, gas, and acne are not normal What stool tests actually reveal about your health How stress shuts down digestion (and how to fix it) The link between gut health, hormones, and energy Why women need to stop skipping breakfast How eating too late disrupts sleep and metabolism The truth about plant-based protein and probiotics What your bloodwork really says about your gut Amy’s step-by-step approach to true healing If you’ve ever felt “off” and couldn’t explain why—this episode will give you answers. Your gut isn’t just part of your health. It is your health. _____ Sam’s LINKS:https://www.shopltk.com/explore/SamcfitEMPWR 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 _____ Blokes + Joi Wellness | code: SAMCFITPOD*50% off all labs on both sites*https://blokes.co/samcfitpodhttps://choosejoi.co/samcfitpod   Branch BasicsHead to ⁠https://BranchBasics.com ⁠and use code EMPWR for 15% off your Premium Starter Kit.  Cozy EarthHead to https://cozyearth.com and use my code SAMCFIT for up to 20% off. AquaTruHead to https://AquaTru.com now and get 20% off your purifier using promocode SAM. AquaTru even comes with a 30-day best-tasting water guarantee or your money back. LagoonGo to https://LagoonSleep.com and receive $25 off every Lagoon pillow, $60 off two, or $160 off four - no code needed. CareaYou can try Carea Premium for free for 6 months with the code SAMCFIT- link the redeem the offer & download the app. Just head to https://apps.apple.com/redeem/?ctx=offercodes&id=6742656074&code=SAMCFIT _____ Topics discussed:00:00:00 Welcome & Introduction to Gut Health 00:01:59 Amy's Personal Gut Health Journey 00:05:57 Understanding Stool Tests vs Blood Work 00:10:31 What Stool Tests Reveal About Your Gut 00:13:29 Common Gut Issues: Bloating, Gas & IBS 00:21:26 The Probiotic Problem 00:23:58 Stress, Digestion & the Nervous System 00:27:13 Protein Shakes, Plant-Based Protein & Gut Dysfunction 00:32:12 Cooked vs Raw Foods for Easier Digestion 00:43:13 Blood Sugar, Insulin & Fat Storage 00:44:35 Carbs, Starches & Sweeteners: What to Avoid 00:50:14 Meal Timing: Why Eating Late Hurts Your Gut 01:00:22 Coffee, Caffeine & Alcohol: The Gut Disruptors 01:07:32 Hydration, Electrolytes & Water Intake 01:11:13 Holiday Eating Tips & Healthy Swaps 01:14:29 Working with Amy: Programs & Resources 01:18:41 Final Thoughts: Common Doesn't Mean Normal Learn more about your ad choices. Visit megaphone.fm/adchoices

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• The Honest Truth About How Tough This Year Really Was

  This year stretched me, challenged me, grounded me, and changed me in every way possible — and today, I’m opening up about all of it.  In this cozy, honest, and emotional Thanksgiving-week conversation, Ian and I sit down to reflect on the past year — the hardest moments, the proudest wins, and the lessons that shifted everything for us as individuals, partners, and parents. We talk about the beauty of slowing down, the chaos of moving, setting new traditions in our new home, training for races together, regaining my period after two years, the identity shifts in our careers, and the moments with our kids that we never want to forget. This episode is equal parts fun, heartfelt, nostalgic, and grounding — the perfect listen for Thanksgiving week._____Sam’s LINKS:https://www.shopltk.com/explore/SamcfitEMPWR 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 _____Dream Recovery | code: SAM15https://dreamrecovery.io/ CLEARSTEMHow to claim your free Hydration Heroes Mini Kit from CLEARSTEM: Go to CLEARSTEM.com, add the Hydration Heroes Mini Kit plus $75 of other CLEARSTEM products to your cart, and enter code EMPWRHH at checkout — the kit is yours for free! Offer ends December 2nd. CarawayVisit https://Carawayhome.com/samcfit to take advantage of this limited-time offer for up to 20% off your next purchase.BUBS NaturalsFor A limited time get 20% Off your entire order with code SAMCFIT at https://Bubsnaturals.com TimelineMy friends at Timeline are offering 20% off, just for my listeners. Head to https://timeline.com/SAMCFIT to get started. FabeleticsHead to https://Fabletics.com/SAMCFIT and sign up as a VIP to get eighty percent off everything.Jones Road BeautyFrom November 18th - December 1st, get up to 20% Off at https://jonesroadbeauty.com for their first ever Black Friday Sale! 00:00:00 Welcome & Thanksgiving Traditions 00:03:51 The Year of Yes: Reflecting on Growth 00:04:33 Getting Engaged & Moving In Together 00:07:07 Managing Stress During the Move 00:12:30 Fitness Milestones: Marathon Training & HYROX 00:14:42 Learning to Slow Down & Get Her Period Back 00:16:55 Growing Emotionally & Communicating Better 00:18:22 Career Transitions & Working Together 00:23:45 What Their Relationship Taught Them 00:28:16 Career Highlights & Building Community 00:37:46 Precious Moments with the Kids 00:42:48 New House Traditions & Looking Ahead 00:47:20 Hardest Challenges & What They Taught Us 00:50:09 The Best Thing That Happened: Getting Engaged 00:50:53 Thanksgiving Food & Closing Thoughts Learn more about your ad choices. Visit megaphone.fm/adchoices

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• How to Look Younger Without Overdoing It | ft. Beth Higney

  I get asked in my DMs every day about my skin routine, Botox, and filler — so today, I’m breaking it all down with one of my favorite humans, Beth Higney, founder of Complexion and an advanced aesthetic provider I’ve known for over a decade. Beth and I go way back — we met when I was just starting out in the pharmaceutical world, and she’s been guiding me through every stage of my glow-up ever since. In this episode, we pull back the curtain on what really works for aging gracefully, inside and out. From the myths around Botox and filler to how diet, hormones, and SPF play into healthy, youthful skin — this conversation is your crash course in confidence and skincare that actually lasts. About Beth Higney: Beth Higney is a Nashville-based nurse practitioner, skincare expert, and founder of Complexion Skin Studio. With years of experience in dermatology and aesthetic medicine, she blends science with artistry to help clients achieve natural, healthy results. Find Beth Online: Website: https://complexionnashville.com Instagram & TikTok: @complexionnashville _____ Products mentioned: “Golden Hour” retinol drops by Complexion Vitamin C “AM Serum” by Complexion “Block Party” mineral sunscreen by Complexion “R&R Spritz” face mist by Complexion “Complexion C3 Pads” by Complexion  EltaMD mineral sunscreen  ColorScience tinted sunscreen “Happy Baby” sunscreen at Target Biologique Recherche hydrating mask Summer Fridays “Jet Lag” mask Clean skincare rating websites: Clean Credo Beauty: https://credobeauty.com/ EWG: https://www.ewg.org/skindeep/browse/brands/3803-Skin_Care/ 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 _____ Blokes + Joi Wellness | code: SAMCFITPOD *50% off all labs on both sites* https://blokes.co/samcfitpodhttps://choosejoi.co/samcfitpod  David Protein Go to https//www.davidprotein.com/samcfit, when you buy 4 cartons, you’ll get the 5th free. Caraway Visit https://www.Carawayhome.com/samcfit for up to 20% off your next purchase. CLEARSTEM Go to https://www.CLEARSTEM.com, add the Hydration Heroes Mini Kit plus $75 of other CLEARSTEM products to your cart, and enter code EMPWRHH at checkout — the kit is yours for free! Offer ends December 2nd. Calm Get 40% off a Calm Premium Subscription at https://www.calm.com/SAMCFIT Jones Road Beauty From November 18th to December 1st, Jones Road is running their first-ever Black Friday Sale, you can get up to 20% off sitewide at https://www/JonesRoadBeauty.com.  _____ Topics discussed: 00:00 – Intro 01:27 – Meet Beth: Dermatology Expertise & Background 05:06 – What Sam’s Skin Is Really Like 05:39 – Botox & Filler: Safety, Myths & Real Risks 13:43 – How to Choose the Right Injector 17:52 – Why Natural-Looking Results Matter 18:24 – Not Ready for Injectables? Best Starter Skin Treatments 19:06 – Why Microneedling Is the #1 Anti-Aging Treatment 23:56 – Bridal & Event Prep: When to Do Treatments 25:04 – How Often You Actually Need Microneedling & Filler 26:26 – Supplements for Skin: What Works & What Doesn’t 31:46 – Skincare Basics: The “Skincare Macros” Framework 34:01 – SPF Deep Dive: Mineral vs Chemical Sunscreens 50:49 – Daily Habits for Youthful Skin: Sleep, Stress & Food Sensitivities 55:16 – Travel Skincare Essentials & On-the-Go Routine Learn more about your ad choices. Visit megaphone.fm/adchoices

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• Your Body Keeps Score: How Emotional Pain Becomes Physical Illness | ft. Dr. Josh Axe

  I used to think “stress” was just mental — until I learned it’s the root cause of almost every hormonal, digestive, and inflammatory issue we face today. In this conversation with Dr. Josh Axe, we unpack the real reasons your body is breaking down — and how to finally heal it from the inside out. In this episode, I sit down with Dr. Josh Axe, one of the world’s leading experts in functional and natural medicine. If you’ve ever looked up a natural remedy or gut-healing tip, chances are you’ve encountered his work — from Eat Dirt and Ancient Remedies to the countless wellness tools he’s shared through DrAxe.com. But today’s conversation is about more than supplements and superfoods — it’s about the emotional, spiritual, and biological roots of why women are so burnt out, bloated, and hormonally imbalanced. Dr. Axe opens up about his mother’s battle with cancer and how faith, food, and natural medicine helped her heal against all odds. We dive into the connection between emotional trauma and autoimmune disease, the truth about inflammation and stress hormones, and why healing your gut is the first step to healing everything else. Dr. Axe doesn’t just talk about health — he lives it. His approach blends functional medicine, biblical wisdom, and eastern principles to help people heal on every level: body, mind, and spirit. _____ 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 _____ Dream Recovery | code: SAM15 https://dreamrecovery.io/ CLEARSTEM Head to https://www.clearstem.com and use code SAMCFIT at checkout for an exclusive Black Friday deal, just for EMPWR listeners. Eight Sleep Head over to https://www.eightsleep.com/empwr and use the code EMPWR to get $350 off your very Pod 5 Ultra. The best part is that you still get 30 days to try it at home and return it if you don’t like it - but I am confident you will love it. Trust me, your body will thank you for this investment in better sleep. Branch Basics Get 15% off Branch Basics with the code EMPWR at https://branchbasics.com/EMPWR Cozy Earth Black Friday has come early at Cozy Earth! Right now, you can stack my code SAMCFIT on top of their sitewide sale at https://www.cozyearth.com — giving you up to 40% off in savings.  _____ Topics discussed: 00:00 – How Emotional Stress Drives Disease 00:32 – Why Slowing Down Is the Medicine You’ve Been Missing 01:25 – Dr. Axe’s Story: His Mom’s Cancer and the Shift to Natural Healing 09:49 – Why One Diet Doesn’t Fit Everyone 10:17 – The Truth About “Healthy” Foods That Harm Your Gut 11:18 – Inflammation: The Root Cause of All Disease 19:52 – The Power of Gratitude and Mindset in Healing 24:41 – The Real Reasons Behind Women’s Hormone Imbalance and Infertility 29:13 – How Emotions Like Fear, Anger, and Grief Cause Physical Illness 32:09 – The Truth About Leaky Gut and How to Fix It 35:00 – The Gut–Hormone Connection Explained 48:12 – Nutrition, Macros, and Finding Balance Without Stress 51:33 – Everyday Toxins and How to Reduce Your Exposure 57:07 – Healing Naturally: Simple Steps for Gut and Hormone Health 01:00:10 – What Empowerment Means to Dr. Josh Axe Learn more about your ad choices. Visit megaphone.fm/adchoices

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