The EMPWR Podcast

What if the fear of being perceived, the pressure to do it all perfectly, and the weight of staying comfortable were the exact things keeping you from stepping into the life you're actually meant to live?
In this episode, I sit down with Michael Smoak: content creator, speaker, communication coach, and one of the most authentic voices in the personal development space. Michael's journey is anything but linear: from losing 60 pounds and transforming his body to losing his father and transforming his soul, he's built a life rooted in evidence, faith, and doing the hard things most people avoid.
We dive deep into confidence, communication, and courage. We talk about overcoming body image issues, the power of public speaking, why most people lack confidence, and how doing hard things in one area of your life bleeds into every other area.
This conversation gets vulnerable. Michael opens up about caring for his dying father, the grief that followed, and how that season became the catalyst for his biggest growth. We talk about showing up for yourself when life is falling apart, the difference between motivation and discipline (and why devotion matters more than both).
We also get into modern dating, why so many people are struggling to find their person, and what it really means to build a life worth inviting someone into. Michael shares why he believes men are failing women, and what he's learning about himself in this season of solitude and travel.
From fitness and fat loss to faith and fear, this episode is raw, real, and packed with truth bombs. Michael doesn't sugarcoat anything, and that's exactly why this conversation matters. If you've ever felt stuck, scared, or unsure of your next step, this episode will remind you that where your fear is, there your task is.
_____
About Michael Smoak:
Michael Smoak is a content creator, communication coach, known for his raw, authentic approach to personal development. With a background in professional sales and a passion for helping people break through fear and step into their purpose, Michael has built a loyal following by sharing real talk on confidence, fitness, faith, and doing hard things. He's currently living nomadically across the U.S. and building a life devoted to impact.
Find Michael:
Instagram: @higherupwellness
Podcast: Higher Up Wellness Podcast
_____
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
_____
Wayfair
Head to https://wayfair.com to explore all things home.
Kane Footwear
Check them out at kanefootwear.com, no code needed.
Fond Bone Broth
GET 10% off your first order with code SAMCFIT! Go to https://fondregenerative.com/samcfit
Kachava
Re-wild your nutrition at https://kachava.com and use code SAMCFIT. New customers get $20 off an order of two bags or more.
Caraway
Visit https://carawayhome.com/samcfit for an additional 10% off your next purchase, code EMPWR.
Remi
Go to https://shopremi.com/SAMCFIT code SAMCFIT to get up to 50% off at checkout.
_____
Topics discussed:
00:00:31 Breaking Through on Social Media
00:07:15 From Bullied Kid to Marathon Runner: Building Confidence
00:09:04 Overcoming Imposter Syndrome
00:11:22 World Record Holder: The 100-Mile Relay Story
00:16:56 Loss of His Father: The Greatest Thing That Ever Happened to Him
00:21:23 Your Misery Is Your Ministry
00:24:32 The Communication Challenge
00:33:18 Sales Degree Changed His Life
00:46:40 Where Your Fear Is, There Your Task Is
00:50:03 Why He's Single & The Fall of Modern Dating
01:04:36 60-Pound Transformation: How He Lost the Weight & Found His Blueprint
01:21:48 Stacking the Deck in Your Favor
01:23:53 What Empowerment Means: Living Like You're Going to Die
Learn more about your ad choices. Visit megaphone.fm/adchoices

What if the products you're using to clean your home, wash your clothes, and freshen the air are the very things quietly disrupting your hormones, draining your energy, and keeping you from feeling your best?
In this episode, I sit down with one of the co-founders of Branch Basics, a non-toxic cleaning company that's helping families across the country ditch harmful chemicals and create healthier homes. This conversation is eye-opening, practical, and full of simple swaps you can make today that will actually change how you feel.
We dive into the real story behind Branch Basics: how a college friend's debilitating pain, PCOS, and thousands of ovarian cysts led to the discovery that what we spray, wash, and breathe in our homes matters more than we think. From fragrance and cleaning products to laundry detergent and pesticides, we break down the hidden chemicals lurking in everyday products and how they're affecting our hormones, our fertility, our skin, our sleep, and even our kids.
If you've ever felt like something was off but couldn't figure out why, or you've been wanting to make the switch to cleaner products but didn't know where to start, this episode is for you. Your home should be your safe haven. The place where your body restores, repairs, and thrives. Let's make that happen.
_____
About Branch Basics:
Branch Basics is a non-toxic cleaning company co-founded by three women passionate about helping people live healthier lives. Their mission is simple: remove harmful chemicals from your home with safe, effective, and easy-to-use products. Their hero product is a plant-based concentrate that replaces dozens of conventional cleaners, making the switch to non-toxic living simple and affordable.
Find Branch Basics:
Website: https://branchbasics.com
Instagram: @branchbasics
Head to https://branchbasics.com/EMPWR20 for 20% off Starter Kits on BranchBasics.com Code EMPWR20
_____
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
_____
Paleovalley
Head to https://paleovalley.com/samcfit for 15% off your first purchase.
Just Thrive
save 20% on your first order at https://justthrivehealth.com/SAMCFIT
with code SAMCFIT
Lagoon
Go to https://LagoonSleep.com/SAMCFIT and use code SAMCFIT for 15% off your first purchase.
Vitaclean
Head to https://vitaclean.co and use code SAMCFIT for 20% off their Starter Kits.
Dream Recovery
Shop https://dreamrecovery.io and use code SAM15 for 15% off
_____
Topics discussed:
00:00:00 Welcome & Kelly's Journey to Non-Toxic Living
00:09:00 Marley's Story: From Kidney Disease to Food as Medicine
00:11:40 The Hidden Box That Changed Everything
00:13:30 Allison's PCOS Reversal & The Summer That Started It All
00:16:30 Why Cleaning Products Are More Toxic Than You Think
00:19:35 The Branch Basics Concentrate: One Product for Everything
00:24:00 Fragrance-Free Living & The Laundry Detergent Wake-Up Call
00:26:25 Natural Deodorant, Body Odor & The Detox Effect
00:33:55 Stain Removal Secrets & Oxygen Boost Magic
00:36:16 Natural Pest Control & Canceling Your Exterminator
00:38:50 The 90/10 Lifestyle: Botox, Balance & Not Living in Fear
00:42:59 Hormone Disruptors, PCOS & The Pottenger's Cats Study
00:44:55 You Don't Know How Good You Could Feel
00:49:56 The Challenge: Get Toxic Products Out of Your House Today
00:50:42 Where to Find Branch Basics & Closing Thoughts
Learn more about your ad choices. Visit megaphone.fm/adchoices

What if the secret to a lasting relationship isn't perfection, but choosing each other every single day, even when life gets messy, busy, and blended?
In this Valentine's Day episode, Ian and I are pulling back the curtain on our relationship: how we keep the spark alive, navigate life as a blended family, handle conflict, blend finances, and stay best friends through it all. We're also giving you a wedding update: From our venue and vision to the design details, music, florals, and why we're skipping the traditional bridal party.
We answer your most-asked relationship questions: How do we deal with routine changes when we have the kids versus when we don't? How often should intimacy happen to keep things healthy? What do we protect in our relationship as life gets busier? And the big one: how do you get your partner more aligned with a wellness lifestyle when they're just not interested?
This conversation is honest, real, and full of the little things that actually matter. From over-communicating instead of guessing to never stopping dating each other, protecting each other's inner child during conflict, and why leading by example is more powerful than forcing change. We're sharing what's working for us and what we've learned the hard way.
We also talk about Valentine's Day, why we don't go out on the actual day, how we celebrate love with our kids, and why romance looks different for everyone. Plus, a rapid-fire round that gets into who apologizes first, who's more dramatic when hungry, and who steals all the blankets (spoiler: it's me).
If you're in a relationship, building one, or just want to believe that healthy love is still possible, this episode is for you. Love isn't about having it all figured out. It's about showing up, compromising, communicating, and choosing each other over and over again.
_____
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
_____

Just ThriveSave 20% off your first order at https://justthrivehealth.com/SAMCFIT 
with code SAMCFIT

Lagoon
Go to https://LagoonSleep.com/SAMCFIT and use code SAMCFIT for 15% off your first purchase.
PuoriGo to https://puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% off

Fond Bone BrothGET 10% off your one-time order with code SAMCFIT! Go to https://fondregenerative.com/samcfit

PaleovalleyHead to https://paleovalley.com/samcfit for 15% off your first purchase.

Kane Footwear
Check them out at kanefootwear.com, no code needed.

Topics discussed:
00:00:00 Welcome & Valentine's Day Vibes
00:03:55 Wedding Planning Update: Venue, Vibes & Vision
00:07:36 Wedding Details: Hybrid DJ, Disco Balls & Dress Blues
00:14:18 Relationship Q&A: Who's More Romantic?
00:17:00 Dating in the Modern World: Why It's So Hard to Find Love
00:20:20 Keeping the Spark Alive with Kids & Blended Family Life
00:21:49 Co-Parenting Realities: Navigating Ex Relationships
00:24:40 Blending Finances, Routines & Intimacy in Relationships
00:30:17 Protecting Your Relationship: Best Friends First
00:36:39 Rapid Fire Round & Valentine's Day Send-Off
Learn more about your ad choices. Visit megaphone.fm/adchoices

What if the bloating, fatigue, skin issues, and brain fog you've been dealing with aren't separate problems at all, but symptoms of one root cause you've been overlooking?
In this episode, I sit down with Tina Anderson, attorney-turned-entrepreneur and co-founder of Just Thrive, a research-based gut health company that's completely disrupting the probiotic industry. Tina spent years in the pharmaceutical world before realizing that Western medicine was focused on treating symptoms, not preventing disease or addressing root causes.
We dive deep into why gut health is more compromised now than ever before: From glyphosate in our food supply to antibiotics, stress, and antimicrobial overload. Tina breaks down what's really happening in your gut when you experience bloating, irregular digestion, skin issues, mood swings, and low energy. She explains leaky gut, how probiotics actually work and why most don't.
This conversation is honest, educational, and empowering. We talk about why your gut is the foundation for everything—from your immune system and hormones to your mental health and energy levels. Tina also shares why every person should be on a spore-based probiotic, how to support your kids' gut health, the role of digestive bitters, and what it really takes to heal your gut in a world that's constantly working against it.
If you've ever felt like something was "off" but couldn't figure out why, or you've tried everything and still aren't seeing results, this episode will give you answers. Your gut isn't just part of your health. It is your health.
_____
About Tina Anderson:Tina Anderson is an attorney, former pharmaceutical executive, and co-founder of Just Thrive, a research-based gut health company specializing in spore-based probiotics. After years in the pharmaceutical industry, Tina saw the need for a more preventative, root-cause approach to health—and built a company focused on empowering people to take control of their wellness through gut health. Just Thrive is known for its clinically studied products, transparency, and commitment to real results.
Find Just Thrive:Website: https://justthrivehealth.com (\"https://justthrivehealth.com\")Use code SAMCFIT for $20 off your order
_____
Sam's LINKS:https://www.shopltk.com/explore/Samcfit (\"https://www.shopltk.com/explore/Samcfit\")
EMPWR by Sam App | *free 7-day trial*https://www.empwrbysam.com/ (\"https://www.empwrbysam.com/\")
My Macro Guide:https://samcfit.com/macro-guide-only (\"https://samcfit.com/macro-guide-only\")
Running Programs:https://www.samcfit.com/running-programs (\"https://www.samcfit.com/running-programs\")
 
Follow Sam:Insta: @samcfit_YouTube: https://www.youtube.com/@Samantha_Christine (\"https://www.youtube.com/@Samantha_Christine\")
_____
Cure HydrationGet 20% off your first order at curehydration.com/EMPWR with code EMPWR.
RemiGo to shopremi.com/SAMCFIT and use code SAMCFIT to get up to 50% off your nightguard at checkout.
CarawayVisit https://carawayhome.com/samcfit for an additional 10% off your next purchase with code EMPWR.
ClearstemClearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off your first order.Dream Recoveryhttps://dreamrecovery.io/ Code: SAM15
_____
Topics discussed:
00:00:00 Welcome & The Gut-Brain Connection
00:00:34 From Pharma to Gut Health: Tina's Origin Story
00:03:03 Why Gut Health Is More Compromised Than Ever
00:05:36 Glyphosate, Pesticides & The Food Supply
00:07:19 The Gut-Brain Axis & Mental Health
00:08:23 Antibiotics: The Atomic Bomb on Your Gut
00:17:49 Healing Your Gut: Practical Tips & Lifestyle Changes
00:23:27 Spore-Based Probiotics: What Makes Them Different
00:31:54 Probiotic Myths: CFUs, Refrigeration & Rotation
00:36:27 Leaky Gut: The Silent Epidemic
00:49:59 Bloating Is Not Normal: Digestive Issues Explained
00:45:52 Probiotics for Kids & Pregnancy
00:48:43 How Long Until You See Results & Final Advice
Learn more about your ad choices. Visit megaphone.fm/adchoices

What if the secret to feeling more productive, centered, and present isn't doing more, but structuring your day with intention?
In this episode, I'm taking you behind the scenes of my full day: from my 5 a.m. wake-up to my nighttime wind-down routine. This isn't a highlight reel. It's the real, unfiltered look at how I balance being a mom, running a business, training for a 70.3, creating content, coaching clients, and showing up for my family. All while protecting my energy and staying grounded.
I walk you through my non-negotiables: my morning meditation and red light routine, how I structure my workouts, what I actually eat in a day, how Ian and I work together without losing our minds, and why time blocking has completely changed my life. I also share how I stay off my phone when the kids get home, my supplement lineup, why I don't lift in the morning, and the nighttime rituals that help me sleep better and wake up ready.
This episode is honest, detailed, and full of the little habits that actually make a difference. From protein coffee and chia seed pudding to mouth tape and magnesium before bed, I'm breaking down what works for me, and why I believe structure creates freedom.
If you've ever wondered how to build a routine that supports your goals without burning you out, this episode will give you a real blueprint. You don't need to do it all. You just need to do what matters: consistently.
_____
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
_____
FondGet 10% off your one-time order with code SAMCFIT. Go to https://fondregenerative.com/SAMCFIT.
WayfairHead to https://wayfair.com to explore all things home.
KachavaRe-wild your nutrition at https://kachava.com and use code SAMCFIT. New customers get $20 off an order of two bags or more.
PaleoValleyHead to https://PaleoValley.com/SAMCFIT or use code SAMCFIT at checkout for 15% off your purchase.
VitacleanHead to https://vitaclean.co and use code SAMCFIT for 20% off their starter kits.
_____
Topics discussed:
00:00:00 Welcome & Why I'm Doing a Day in the Life Episode
00:02:25 5 AM Morning Routine: Red Light, Meditation & Breathwork
00:06:51 Protein Coffee, Supplements & Morning Time with Lucy
00:14:23 Morning Cardio Session & Training for 70.3 Ironman
00:16:16 Breakfast with the Kids & Getting Them Ready for School
00:19:24 The Work Day: Content Creation, Coaching & Running a Brand
00:23:36 Working with Your Partner: How Ian and Sam Make It Work
00:29:18 Afternoon Lift: Why 30-45 Minutes Is All You Need
00:31:11 School Pick-Up & Intentional Phone-Free Time with Kids
00:32:53 Dinner, Bedtime Routine & Winding Down as a Family
00:36:06 Nighttime Routine: Magnesium, Skincare & Eight Sleep
00:40:23 Final Thoughts & The Power of Time Blocking
Learn more about your ad choices. Visit megaphone.fm/adchoices