The EMPWR Podcast

We're finally answering every question you sent us about our wedding. Ian and I sat down to go through the whole day, from the venue in Chattanooga and the three dress changes, to the kids' recorded voice notes that played as they walked down the aisle, the tattoo artist we had at the reception, and the cinnamon roll cake we poured icing over instead of cutting.

We're also getting into the practical stuff you asked for most. How I prepped my body in the weeks leading up, what we splurged on and where we saved, what our wedding actually cost, and the one thing I'd do differently if I could go back. Plus why I did my own makeup, where my veil is from, and the five hour nail saga the day before we left.

TIMESTAMPS:

0:00 Preview
1:10 Welcome back, and how we're feeling post wedding
2:45 The Q&A you sent in on Instagram
3:00 Big wedding or elope, and why we chose a wedding
4:30 The venue, and why Chattanooga
5:30 The karaoke bar after party
6:20 Our wedding planner and why she was worth it
7:40 Ian on the aesthetic
8:20 What I felt seeing him for the first time
9:45 This is my Prince Charming
10:30 Ian's side, and a huge sense of pride
11:15 Why we wrote our own vows
11:50 Reading excerpts from our vows
12:45 The moment Ian got choked up
13:30 Thrive Market
15:30 AquaTru Shower
17:20 The kids' voice notes before the ceremony
18:40 The gifts we gave the kids
19:40 What went wrong, and the bouquet I forgot
20:30 Three dresses and three looks
21:50 We didn't eat all night
22:40 The kids' second wind and the inevitable crash
23:10 The one thing I'd do differently
23:50 Why Ian didn't wear his uniform
24:50 Ian cut his hair
25:00 The kids joining our first dance
26:20 The detail that meant more than expected
26:45 One last dance, just the two of us
27:00 The cinnamon roll cake instead of a wedding cake
28:15 Remi
30:00 Just Thrive
32:00 We had a tattoo artist at our wedding
32:40 How many people actually got tattooed
33:30 Our matching tattoos and what they say
35:20 The photo booth and the saxophonist
35:45 Did we drink on our wedding night
36:30 The most unexpected moment of the night
37:40 Lucy made it into the wedding
38:50 The protein waffle bar
40:10 What we splurged on and where we saved
41:40 Our perfume and cologne
42:30 How we chose our officiant
43:40 What our wedding cost
44:40 Paleo Valley
46:10 Caraway
47:40 How I prepped my body for the wedding
49:30 All the food we never got to eat
50:20 Why I did my own makeup
51:30 Where my veil is from
52:20 My favorite dress, and why I wore my hair slicked back
52:50 The earrings for each look
53:20 The jewelry I forgot
53:40 The five hour nail saga
55:20 Favorite and least favorite parts of the day
56:30 Where we're going on our honeymoon
57:40 Wrapping up

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I booked the hair stylist, the makeup artist and the trial in Atlanta, and then I looked in the mirror and it just didn't feel like me. So I decided to do my own wedding makeup. This is the exact sun kissed, feminine, bronzed bridal look I landed on after multiple trials.

I'm taking you through every step, from skin prep and eyeshadow placement to sculpting with blush, setting it so it doesn't sink into fine lines, individual lashes, and the lip combo I found after about ten tries. Whether you're a bride, going to an event, or you just want your everyday makeup a little more glam, this one's for you.

Let me know in the comments if this is a look you'd recreate 💄

Link to all makeup products: https://shopmy.us/collections/7353269

TIMESTAMPS:

0:00 Why I decided to do my own wedding makeup

0:24 Watching my mom do her makeup growing up

2:00 Booking the hair and makeup artist

2:30 My bridal trial, and why it didn't feel like me

3:20 The look I'm going for

4:00 Skin prep

4:45 Eye cream and lip prep

5:45 Why I do my eyes first

6:50 Eyeshadow and why I avoided cool tones

8:00 Lid and crease placement

10:20 Rose gold shimmer topper

11:40 Freestyle Diapers

13:30 Ella Ola

15:20 Gold on the centre of the lid

16:10 Choosing the eyeliner

16:40 Waterline and the wing

21:20 Foundation and shade matching

23:10 Concealer

23:50 Brows, a laminated look without lamination

25:20 Avoiding creasing into fine lines

26:40 Covering a blemish

31:00 Liquid blush

32:10 Sculpting with cream blush

33:10 Contour, and why I use less

34:50 Setting the under eyes

35:50 Setting the T zone

36:10 Powder blush so it lasts

37:00 Highlighter

38:20 Bronzer

40:00 Finishing the eyes

41:20 Branch Basics

43:30 Cozy Earth

45:40 Mascara, and why I'm not using waterproof

46:20 Individual lashes

49:00 Filling in the brows

50:20 Brow bone and inner corner highlight

52:10 Contouring the lips

53:20 Lip liner and lipstick

54:40 The gloss trick that makes it last

55:10 Body glow

56:20 Setting spray

56:50 The finished look

Sponsors for this episode:

FREESTYLE DIAPERS www.freestyle.world/empower, code EMPWR for 30% off your first three months

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RULA: www.rula.com/samcfit

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Sam's LINKS:

ELEVATE App | free 7 day trial: https://www.elevatebysam.com/

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

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

Follow Sam:

Insta: @samcfit_

YouTube: @samantha_christine

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I was diagnosed with ADHD at seven and spent the next twenty years on medication before taking myself off everything in 2021. For most of that time I thought ADHD just meant I couldn't focus. Nobody ever told me the part actually running my life was emotional regulation.

Dr. Sasha Hamdani is a psychiatrist and ADHD specialist who has ADHD herself. She explains why ADHD is a regulation disorder rather than an attention disorder, why the diagnostic criteria were built by studying hyperactive little boys and how that leaves women misdiagnosed with anxiety and depression, and what is happening in your amygdala when one small criticism floods you for hours. We get into rejection sensitivity, procrastination, perfectionism, sleep, caffeine and ADHD medication, and I share for the first time that my six-year-old son was just diagnosed.

Timestamps:

0:00 - Trailer/Intro
1:00 - Welcome to the Empower Podcast
1:45 - Diagnosed with ADHD at seven, Ritalin and an eating disorder
2:50 - What we miss when we call ADHD an attention problem
3:40 - Dr. Sasha Hamdani on ADHD as a regulation disorder
4:15 - Her own ADHD diagnosis and the "vitamin" her parents gave her
5:30 - Finding out at seventeen that it was ADHD medication
7:00 - Why ADHD medication alone doesn't treat ADHD
8:20 - Relearning how to sleep, eat and function with an ADHD brain
9:30 - Dopamine dysregulation in the ADHD brain explained simply
10:40 - Why the ADHD criteria were built on hyperactive little boys
11:10 - Why inattentive girls and daydreamers get missed
11:50 - Emotional regulation is the biggest piece of ADHD
13:00 - Emotional dysregulation, entrepreneurship and feeling like you're drowning
13:40 - Why ADHD in women gets misdiagnosed as anxiety or depression
14:50 - Lexapro, Wellbutrin and being medicated for the wrong thing
16:00 - Europe added emotional regulation to the ADHD criteria in 2019
19:50 - Why adult women are the hardest group to diagnose with ADHD
20:40 - What a proper ADHD assessment actually looks like
22:40 - The three types of ADHD: inattentive, hyperactive, combined
23:20 - Compensatory behaviours and how to ask women the right questions
23:50 - Is ADHD over-diagnosed or under-diagnosed
24:40 - Advice for parents scared to get their child evaluated for ADHD
26:10 - Sharing my six-year-old son's ADHD diagnosis
27:20 - ADHD tools in the toolkit and matching the tool to the child
28:00 - The nighttime zoomies and channelling hyperactivity
29:40 - Emotional regulation tools and repairing after you snap
31:40 - How to talk to a partner or child in high emotional dysregulation
32:20 - Emotional sensitivity as a neurological phenomenon
38:20 - Why criticism and tone changes hit so hard: the amygdala
39:00 - The frontal lobe delay and realising two hours too late
40:00 - How to slow the amygdala down in real time
41:20 - Delaying your response and writing it down instead
44:50 - Fight, flight and freeze in conflict, and why you shut down
47:20 - ADHD procrastination and the emotion hiding underneath it
49:30 - Why tiny tasks feel impossible: novelty and urgency
52:00 - Perfectionism, fear of rejection and feeling paralysed
54:00 - Done is better than perfect
55:20 - Working out for your brain, not your appearance
57:30 - Food, the Mediterranean diet and net progress over rigidity
1:02:00 - Sleep, delayed melatonin onset and why it's non-negotiable with ADHD
1:03:50 - Sleep tracking and the hormonal overlay across your cycle
1:05:10 - The second wind and revenge bedtime procrastination
1:06:00 - Caffeine and ADHD: why it isn't a substitute for treatment
1:07:00 - Cutting caffeine for 12 weeks and what changed
1:07:40 - How to decide whether ADHD medication is right for you
1:10:30 - How to come off ADHD medication safely
1:11:30 - Creatine, supplements and brain health
1:12:40 - ADHD misinformation on social media and who to trust
1:14:50 - Dr. Hamdani's book Too Sensitive and the emotional sensitivity spectrum
1:18:00 - What empowerment means to Dr. Sasha Hamdani

Follow Dr. Sasha Hamdani:

Website: https://www.drhamdanimd.com

Instagram: https://www.instagram.com/thepsychdoctormd

TikTok: https://www.tiktok.com/@thepsychdoctormd

YouTube: https://www.youtube.com/@thepsychdoctormd
Book: Too Sensitive, available anywhere books are sold

Thank you to our sponsors:

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ELEVATE App | free 7 day trial: https://www.elevatebysam.com/Macro Guide: https://samanthachristine.co/nutrition-guidesRunning Programs: https://samanthachristine.co/running-guides

Follow Sam:

Insta: @samcfit_YouTube: @samantha_christine

#adhd #adhdinwomen #adhdwomen #adultadhd #emotionalregulation #rejectionsensitivity #adhdmisdiagnosis #adhdsymptoms #adhdinadults #womenshealth #adhdmedication #adhdinkids #adhdprocrastination #perfectionism #dopamine #mentalhealth #adhdawareness #toosensitive #sashahamdani #empwrpodcast #wellnesspodcast
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I've been afraid of the same things most women are. That lifting would make me bulky, that I needed to be in the gym five or six days a week, that the cardio was the part actually doing the work. I've since built my whole approach around the opposite, but I wanted to hear it from someone who could show me the science rather than the anecdote.

Dr. Mike Israetel is an exercise scientist, co-founder of Renaissance Periodization, and one of the most cited voices in modern hypertrophy training. In this episode he tells me women need two days a week in the gym for a full body recomposition, explains why cardio is the wrong tool for fat loss, breaks down exactly what happens to the female physique when you lift and eat enough protein, and answers the question I get in my DMs more than any other: why do I feel puffy in the first three weeks of lifting? We also get into GLP-1s, creatine, seed oils, macro tracking, and why chasing strength is what actually gets you toned.

Timestamps:

00:00 - Women, Muscle & Fat Loss: What Actually Works

01:15 - Welcome to the EMPWR Podcast with Dr. Mike Israetel

01:45 - Will Lifting Weights Make Women Bulky?

03:20 - What Weight Training + Protein Really Does to the Female Body

07:40 - Can Women Build Muscle in a Calorie Deficit?

09:40 - How to Find Your Calorie Intake Without Guessing

10:50 - Why You Feel Puffy the First 2-3 Weeks of Lifting

13:20 - Scale Anxiety: Should Women Weigh Themselves Daily?

14:50 - Menstrual Cycle Weight Fluctuations Explained

15:55 - Kinsyn Women's Health Platform

18:00 - Jones Road Beauty

19:40 - Building Muscle vs Losing Body Fat: Is There a Lag?

21:45 - Consistency, Lifting Technique & Progressive Overload

25:45 - Negative Self-Talk and Trusting the Fitness Process

29:15 - How Long Should You Stay on a Workout Program?

30:30 - Train for Strength and the Aesthetics Will Follow

33:20 - Progressive Overload for Women: What It Actually Looks Like

36:20 - Remi Night Guards for Teeth Grinding

38:20 - Clearstem Acne & Anti-Aging Skincare

40:20 - Why Repeating the Same Exercises Every Week Builds More Muscle

44:55 - Master Your Lifting Technique Instead of Switching Exercises

46:15 - Why Being Distracted in the Gym Kills Your Results

47:10 - How Many Days a Week Should Women Lift Weights?

48:35 - Training 2 vs 3 vs 4 Days a Week for Muscle Growth

50:20 - You Only Need 4-6 Exercises Per Workout

51:30 - Choosing Compound Exercises and Using Supersets

54:00 - The 30-Minute Full Body Workout Structure

55:40 - Cozy Earth Bamboo Bedding

57:20 - iRestore Red Light Therapy Face Mask

59:00 - Should Women Train Differently in Their 20s, 30s, 40s, 50s?

59:50 - HIIT, Cortisol and the Women's Hormone Myth

1:01:30 - Why High Intensity Training Matters More As You Age

1:02:45 - Why You Feel Wrecked After a Workout

1:03:50 - Strength Training for Beginners Over 60

1:05:10 - Dr. Mike's Cardio: Brazilian Jiu Jitsu

1:06:20 - Should You Add Cardio for Fat Loss?

1:08:50 - Cardio Burns Fewer Calories Than You Think

1:09:30 - Half Ironman Training and Losing Muscle Mass

1:11:40 - What Cardio Is Actually For (Not Weight Loss)

1:12:30 - Body Recomposition: How Big Should Your Calorie Deficit Be?

1:13:45 - Why Fast Weight Loss Always Fails

1:16:00 - How Slow, Sustainable Fat Loss Compounds

1:19:20 - The Mental Reframe You Need Before Losing Weight

1:20:15 - Does Dr. Mike Israetel Track His Macros?

1:21:40 - Dream Recovery Mouth Tape

1:23:00 - Kane Footwear Recovery Shoes

1:24:20 - Should Women Track Macros for Body Recomp?

1:26:00 - Snacking and Sneaky Calories

1:26:40 - Dr. Mike's Full Day of Eating

1:29:55 - Are Seed Oils and Artificial Sweeteners Bad for You?

1:32:20 - Deep Frying, Oxidation and Reused Oils

1:32:50 - Is There a Hidden Poison in Our Food Supply?

1:33:45 - The Twinkie Diet Experiment Explained

1:35:00 - The Real Reason Junk Food Makes You Gain Weight

1:37:20 - Dessert, Diet Soda and Low Calorie Ice Cream

1:38:45 - Why Cravings Disappear When You Eat Well

1:40:15 - GLP-1s Explained: Semaglutide, Tirzepatide, Retatrutide

1:43:20 - How to Keep Muscle While on a GLP-1

1:44:55 - Rapid Fire: Women's Fitness Myths Debunked

1:48:50 - Creatine for Women: Dosage, Puffiness and Acne

1:50:30 - Where to Find Dr. Mike Israetel

1:51:40 - Outro

Follow Dr. Mike Israetel:

Instagram: https://www.instagram.com/drmikeisraetel/

YouTube: https://www.youtube.com/@RenaissancePeriodization

Website: https://rpstrength.com

Thank you to our sponsors:

Kinsyn

Personalized women's health platform bringing your labs, records, wearables, and supplements into one place. https://kinsyn.com | Code: SAMC for 20% off your first subscription

Jones Road Beauty

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Clearstem

Clinically tested skincare that targets acne and aging without pore-clogging ingredients. clearstem.com/samcfit | Code: SAMCFIT for a FREE Mini Hydro Glow Plumping Moisturizer on orders $75+

Remi Night Guards

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Dream Recovery

Mouth tape, blue light glasses, and sleep essentials for deeper, more restorative rest. https://dreamrecovery.io | Code: SAM15 for 15% off

Kane Footwear

Lightweight recovery shoes for all-day comfort after workouts or long days on your feet. https://kanefootwear.com/empwr for free shipping

iRestore Face Mask

Cordless red light therapy mask with 360 medical-grade LEDs and three wavelengths to support collagen, fine lines, and breakouts in just 10 minutes a few times a week. https://irestorelaser.com | Code: SAMCFIT for a discount at checkout

Cozy Earth

Luxury bamboo bedding, towels, and everyday essentials that stay cool, soft, and comfortable all night. https://cozyearth.com | Code: SAMCFIT for 20% off, plus a 10-year warranty and 100-night risk-free trial on bedding

Sam's LINKS:

ELEVATE App | free 7 day trial: https://www.elevatebysam.com/

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

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

Follow Sam:

Insta: @samcfit_

YouTube: @samantha_christine
Learn more about your ad choices. Visit megaphone.fm/adchoices

Two weeks out from my wedding and I'm sharing everything I've changed about my routine that's made me feel and look better than when I was training for an Ironman. This isn't another "do more" episode. I talk about why I cut my workouts down to 30-40 minutes and 4 days a week, how romanticizing my mornings transformed my mindset, why I'm reconsidering caffeine completely, the hypnobreathwork practice that's grounding me, how I'm using light, sound, and smell to calm my nervous system at home, the skincare products that are actually giving me a glow, why my body lost inflammation the moment I stopped overtraining, and why I think the pressure to be a "perfect bride" is the biggest trap on social media. This applies to any woman, not just brides.

Timestamps:

0:00 - Intro trailer

1:07 - Welcome: two weeks out from the wedding

2:00 - Why doing less has done more for me

2:30 - What I'm covering today: workouts, skincare, mindset, and how I'm showing up daily

2:45 - Romanticizing my daily habits and making them feel fun

3:00 - Mornings: why the first 30 minutes matter

3:16 - Why I stopped looking at my phone and social media first thing

4:00 - Why I barely scroll Instagram anymore

4:30 - What my mornings actually look like now: eye patches, silence, grounding

5:30 - Nervous system: what I've been doing differently

5:41 - Limiting caffeine and what happened when I cut it out

7:07 - Breathwork: the hypnobreathwork app that changed things (Mastry by Francesca)

9:00 - Creating a calm home atmosphere

9:55 - Light, sound, and smell: the three things I'm focusing on

10:48 - Ambient lighting: color-changing bulbs, lamps, no overhead lights

12:14 - Salt lamps and why I love them

15:55 - Sound: piano jazz playlists and background music throughout the day

17:00 - Smell: non-toxic candles (Flamingo Estate, Primally Pure)

18:00 - Essential oils, lavender, and diffusers at night

19:00 - Body butter: the Neom products making my skin glow

20:00 - Morning and nighttime moisturizing routine

20:30 - Fitness: why this one surprised me

21:00 - What happened when I stopped Ironman training (the inflammation I lost)

21:30 - Why 6-7 days of high intensity creates inflammation in most women

22:00 - What I'm doing instead: bridal body workout, 4 days, 30-40 minutes

24:00 - You don't need 90 minutes in the gym to see results

25:00 - After the wedding: building muscle and eating more

30:00 - Walking for steps instead of extra cardio

31:00 - Skincare: why I'm so happy with my skin right now

31:30 - EZ Gel under eyes and Sculptra

32:00 - My top 5 must-have skincare products

33:00 - Clearstem Bright Me Up Toner

33:30 - InnBeauty Eye Cream

34:00 - Golden Hour Retinol Drops from Complexion

34:45 - Rhode Glazing Milk

35:30 - Red light therapy face mask: how I use it and why

36:56 - My nighttime wind-down routine: shower, skincare, PJs, essential oils, music

39:00 - Mouth tape, eye mask, brown noise, and the Hatch

39:30 - Sleep: why I'm aiming for 9 PM bedtime and 7.5-8 hours

40:30 - Nutrition: I'm not in a crazy deficit

41:00 - Sticking to whole foods and three meals a day

46:30 - A day in the life of what I eat: breakfast, lunch, and dinner

50:00 - Mindset: the most important part of my bridal routine

50:45 - Creating boundaries and saying no to more

51:30 - Saying no to brand deals and social events

53:00 - The pressure to be a perfect bride and social media comparison

55:00 - These habits aren't just for brides, they're for any woman

56:30 - What's coming: wedding content, honeymoon, and more

Thank you to our sponsors:

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Thrive Market: Clean, healthy groceries delivered to your door. Get $20 off your first 3 orders at https://thrivemarket.com/SAMCFIT

iRestore Face Mask: Red light therapy face mask with 360 medical-grade LEDs for collagen, fine lines, and clearer skin. Use code SAMCFIT at checkout for a discount. https://www.irestorelaser.com/

AquaTru Shower: Filtered shower head that reduces chlorine and contaminants for healthier skin and hair. Get 20% off with code SHSAM. 30-day money-back guarantee. https://aquatru.com/

Caraway: Premium ceramic-coated cookware with a non-stick surface and easy cleanup. Use code SAMCFIT for an extra 10% off. https://www.carawayhome.com/

Rula: Find licensed therapists and psychiatrists who accept your insurance. Average $15 copay per session. Get started at https://rula.com/SAMCFIT

Sam's LINKS:

ELEVATE App by Sam | free 7 day trial: https://www.elevatebysam.com/

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

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

How I romanticize my home: https://shopmy.us/shop/collections/4544846

The skincare products I recommend: https://shopmy.us/shop/collections/4552627

Hypnotherapy app that really works: https://mastryexperience.com/hypnobreathwork-app/

Dinner jazz playlist I recommend in this episode: https://open.spotify.com/playlist/37i9dQZF1DWWKeNBqaIy5U?si=dBREKoC1Rj6sll416dIh8A&utm_source=copy-link&pi=cSivamvQQZqSG

Follow Sam:

Insta: @samcfit_

YouTube: @samantha_christine

#bridalroutine #weddingprep #preweddingroutine #lessismore #doingless #overtraining #inflammationinwomen #nervoussystem #groundingroutine #morningroutine #breathwork #hypnobreathwork #skincareroutine #glowyskin #ambientlighting #bodybutter #redlighttherapy #workoutroutine #liftingforwomen #30minuteworkout #bridetobe #weddingwellness #mindset #socialmediapressure #selflove #empwrpodcast #wellnesspodcast #womenswellness #fitnessjourney #womenover30 #romanticeyourlife
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