The EMPWR Podcast

The fitter you are, the easier conceiving should be. It doesn't always work that way. Dr. Sasha Hakman, a fertility specialist and three time IVF patient herself, breaks down what actually affects your chances in your 30s, what the numbers really look like, and why an hour of high intensity training every day can work against you.

We cover your real odds of conceiving in a given month, why you can't test egg quality, when to check your AMH and freeze your eggs, declining sperm counts and why he should be tested first, the MTHFR and folic acid myth, melatonin and CoQ10, how to track ovulation properly, the fertile six day window, and the rapid fire myths about conception you can stop believing.

TIMESTAMPS:

0:00 - Preview/Trailer

1:36 - Intro

7:20 - The fear women feel about conceiving in their 30s and 40s

8:40 - Being called geriatric at 35

9:07 - Why that term is really just insurance coding

9:22 - Advanced maternal age, and what is actually riskier

10:13 - When you are most fertile, and it isn't your teens

10:32 - Your real odds of conceiving in any given month

11:33 - The 12 month rule under 35, and 6 months over

12:00 - Why waiting costs you, and how long sperm takes to fix

12:36 - Conception rates from 35 to 39, and what happens at 40

13:05 - When you shouldn't wait six months at all

13:46 - Male infertility and the decline in sperm counts

14:37 - Why sperm is a window into a man's overall health

15:16 - The heart condition she caught through a semen analysis

15:49 - Why she tests from the start, not after a year

17:08 - Sam on Ian's vasectomy reversal

17:53 - Reversal success rates by how long it's been

18:26 - Pregnancy rates after a reversal at 35

20:08 - Her own IVF story at 32

22:25 - The adrenal condition behind her ovulation issues

24:12 - The embryo transfer, then conceiving naturally

25:28 - Going back for a second IVF round at 37

26:21 - 26 eggs, 15 mature, 6 embryos, 3 normal

28:29 - Should every woman get tested

28:54 - You cannot test egg quality, only quantity

29:37 - AMH, and why she looks for outliers and trends

30:35 - Why to check your egg quantity sooner than later

31:30 - Quantity vs quality, and the noise online

32:41 - When to freeze your eggs

34:27 - How to prep your body for conception

34:50 - High protein, high fiber, fewer ultra processed foods

35:15 - Exercise: resistance training plus cardio

35:44 - When your workouts start working against you

36:18 - Body fat, weight and miscarriage risk

37:27 - Stress, and which kind really interferes

37:54 - Sam on coming off Ironman training

38:52 - Supplements, and prenatals for both of you

39:18 - The MTHFR myth

42:30 - The patient who skipped folic acid

44:31 - CoQ10 and the supplements with real evidence

44:58 - Melatonin for egg quality

46:43 - Where to get your egg quantity checked

47:44 - Track your cycle and gather the data

48:17 - LH, FSH and what ovulation tests show

50:38 - What ovulation actually feels like

51:58 - Sam's gut protocol and getting rid of H pylori

52:49 - Testing your vaginal microbiome before trying

54:55 - The fertile six day window

55:30 - How long sperm really survives

55:56 - How often to have sex when you're trying

56:23 - Why frequent ejaculation improves sperm quality

57:25 - How long the egg survives after ovulation

58:22 - Does the Mucinex trick work

1:01:27 - The emotional toll of trying

1:01:56 - Why conceiving is a team sport

1:05:35 - Rapid fire: myth or fact

1:06:56 - Does an orgasm help conception

1:07:59 - Can you ovulate without a positive test

1:08:40 - What empowerment means to her

1:09:08 - Where to find her

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CONNECT WITH DR. SASHA HAKMAN:

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

Podcast | Trying with Dr. Sasha Hakman: https://open.spotify.com/show/6KbKJpOEUClmcaWB4xjh0D

Website: https://www.sashahakmanmd.com/

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

#tryingtoconceive #fertilityafter35 #womenshealth
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If I had to lose fat, build muscle and start from zero again, these are the 10 things I'd do. I spent years yo-yo dieting, doing random workouts and weighing myself twice a day, and none of it worked until I changed the way I approached it. This is everything I wish I'd known at the start.

We cover why discipline beats motivation, prioritizing whole foods without being restrictive, strength training four days a week, progressive overload, tracking macros for the first three months, building a small deficit instead of slashing calories, keeping carbs in, throwing the scale away, changing your environment, and why six months is the number that actually matters.

Products I use that you will love: https://www.shopltk.com/explore/Samcfit?tab=posts

TIMESTAMPS:

0:00 - Intro

1:20 - The activewear brands I actually wear

2:42 - What I'd do if I had to start my fitness journey over

3:12 - The years I spent yo-yo dieting and never sticking to it

4:03 - Why results take longer than anyone tells you

4:28 - Everyone starts at a different point

5:44 - The 10 things I'd do to lose fat and build muscle from zero

6:41 - 1. Build the mindset before you build anything else

7:03 - Discipline vs motivation, and why motivation always runs out

8:27 - The days I still don't want to train

9:31 - Affirmations and feeding yourself positivity

10:18 - The first taste of change, and why it keeps you going

11:04 - Give any program three months before you judge it

12:24 - 2. Prioritize whole foods

12:50 - Why food quality matters more than perfect macros

13:25 - Why processed foods leave you hungry and over your calories

14:30 - Eating more volume and snacking less

15:01 - Protein sources, fiber and vegetables

15:34 - The carbs I actually eat

15:57 - My 90/10 lifestyle and why restriction never lasted

16:27 - The Happy Meal rule

17:08 - Meal prep and my 3-2 rule

17:54 - Using sauces so meal prep isn't boring

19:03 - 3. Strength train four days a week

19:35 - If you want to look toned, it is not through more cardio

20:18 - How to split your four days based on your goals

21:08 - Recovery, and the 24 to 48 hour rule

22:28 - Where cardio actually fits in

23:28 - 4. Focus on progressive overload

23:48 - Your body adapts to what you repeatedly ask it to do

24:15 - What progressive overload actually means

25:28 - The goblet squat example, week one to week five

26:43 - Why random workouts kept me stuck for years

27:30 - Nail your form before you add weight

29:20 - 5. Track your macros for the first three months

29:46 - Why the long term goal is intuitive eating

30:13 - What 30g of protein actually looks like

30:32 - How quickly fats add up

31:02 - How tracking showed me I was over and under eating

32:30 - 6. Create a small deficit, don't slash your calories

33:13 - Adjusting based on energy, hunger and recovery

34:15 - How to tell if you're at maintenance, deficit or surplus

34:56 - 7. Keep the carbs in

35:26 - The low carb years and how miserable I was

36:21 - Timing your carbs around your workout

37:08 - Do you need to eat before a 5am workout

38:35 - Blood sugar, and what to eat if you feel dizzy

39:09 - 8. Stop weighing yourself every day

39:34 - Weighing myself multiple times a day

40:37 - Everything that moves the number on the scale

41:19 - What to measure instead of body weight

42:09 - Throwing the scale away

42:44 - Why your own body is the best scale you have

44:42 - Take your before photos

45:36 - 9. Change your environment sooner

45:52 - What's quietly pulling you away from your goals

47:34 - Setting boundaries around your time and energy

49:54 - 10. Give yourself six months

50:48 - The biggest mistake I see women make

52:00 - The restart cycle that kept me stuck

52:33 - A true body recomposition took me a full year

53:24 - What changed beyond the physical transformation

56:05 - Write these down where you'll see them

57:58 - Wrapping up

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Most women are told their bloodwork is normal while they still feel exhausted, foggy and stuck. Dr. Clay Moss breaks down what a standard panel checks, what it misses, and the labs to ask for instead. We get into iron and ferritin, full thyroid panels, cortisol rhythms, and why your baseline in your 30s matters more than any single result.

We also cover hormone replacement therapy and the study that scared a generation of women away from it, what perimenopause really looks like, GLP-1s and who they help, creatine and vitamin D, why DEXA beats BMI, intermittent fasting for women, and why strength training is the one thing he would never give up.

TIMESTAMPS:

0:00 - Intro/Trailer

1:23 - Training for aesthetics vs training for longevity

2:15 - When the mirror stops matching what's underneath

2:52 - Strep throat 22 times and the tonsils that came out too late

7:17 - What's actually wrong with the medical system

10:06 - How much nutrition doctors learn in med school

14:17 - Athletes who look incredible and aren't healthy

15:11 - How do you know you're healthy on the inside

15:42 - What feeling like crap actually looks like

17:42 - When your doctor says everything looks good

18:03 - What insurance covered labs actually check

18:24 - The labs to ask for: vitamin D, B12, thyroid, hormones

18:45 - Why your baseline in your 20s and 30s matters

19:23 - The top deficiencies he sees in women's bloodwork

19:40 - Iron and ferritin, and the symptoms to watch for

20:41 - Why women get thyroid issues far more often than men

21:04 - Why thyroid and adrenals come before estrogen

21:27 - Brain fog, fatigue, low libido, dry skin, stubborn weight

22:05 - TSH, T4, free T3 and reverse T3 explained

23:29 - Why trending your labs over the years is so powerful

23:48 - Hormone replacement therapy

24:34 - The steps to take before you jump to HRT

25:10 - Why perimenopause is so volatile

26:30 - Saliva testing and your cortisol rhythm

27:09 - Urine testing across a full cycle

28:42 - Why HRT can be an amazing thing for a woman

29:24 - The study that used horse urine estrogen

30:31 - How doctors stopped being trained to prescribe hormones

30:54 - Supplements for women seeing hormonal shifts

32:28 - Vitamin D, and why normal isn't optimal

32:51 - Magnesium and creatine

33:37 - Why creatine may help women more than men

35:11 - Body composition, and why DEXA is underused

36:12 - Why BMI is the wrong measure

36:56 - Waist circumference and the number to aim for

37:30 - Intermittent fasting

37:48 - Why women are more sensitive to fasting

39:09 - Sam on fasting and the calorie mistake she made

39:44 - Building a protein first morning

41:39 - Why carnivore worked, and what it really was

42:33 - Sam on lower carb and the inflammation she lost

45:37 - A day of eating, and the 80% rule

46:22 - Why a protein forward Mediterranean diet is the best start

49:10 - GLP-1s

49:31 - Why he used to be anti GLP-1

50:46 - The ApoE4 gene and Alzheimer's as type 3 diabetes

52:22 - Which peptides he thinks are most beneficial

53:33 - BPC-157 and the shoulder injury it helped

54:37 - The Hollywood stack

56:47 - How GLP-1s get misused and titrated too fast

58:30 - The DEXA error that made us think GLP-1s destroy muscle

1:00:06 - The loss of pleasure nobody talks about

1:02:43 - Non-negotiables if you're on one for weight loss

1:03:02 - Why strength training is by far number one

1:04:21 - How much protein, and the body weight number to use

1:05:32 - Why strength training matters most for longevity

1:06:27 - Gym or run? Why he picks the gym every time

1:08:44 - The study where women over 65 lifted heavy

1:10:48 - Muscle memory and why it's never lost for good

1:12:07 - Why now is the easiest it will be to build muscle

1:12:46 - His daily habits, starting with morning sunlight

1:15:33 - Sauna vs cold plunge

1:16:32 - What he wants to be able to do at 80

1:18:58 - Where to find Dr. Clay Moss

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CONNECT WITH DR. CLAY MOSS:

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

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
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The average person consumes about a credit card's worth of plastic every week, and PFAS forever chemicals are now in roughly 97% of people's blood. I sat down with Jordan, the founder of Caraway, to talk about what's actually in your nonstick cookware, why Teflon was originally created for the atomic bomb, and how to tell in five seconds whether the pan in your kitchen is coated in it.

We get into the night he gave himself Teflon poisoning and called poison control, why 6 to 8 states have now banned PFAS in cookware, what happens when your nonstick coating starts to flake, and whether heating food in plastic is as bad as you think. Plus the easiest nontoxic swaps to make first, what to do about takeout containers, baby bottles and kids' toys, and the new nontoxic coffee maker that took five years and two dozen factories to build.

Use code EMPWR20 at: http://www.carawayhome.com/empwr20 for 20% off any Caraway product!

TIMESTAMPS:

0:00 - One credit card of plastic a week

1:13 - Intro

1:30 - The cheap college pots and pans I had no idea about

2:16 - The three types of cookware, and where Teflon came from

3:42 - How to tell if a pan has Teflon in it

4:22 - What happens when your nonstick coating flakes and scratches

5:20 - Where these toxins go once they're in your body

6:15 - PFAS is in 97% of people's blood

6:24 - Why the FDA hasn't banned forever chemicals

8:05 - Everywhere else PFAS is hiding in your home

8:33 - Why manufacturers still use Teflon if they know

9:59 - Will PFAS ever actually be banned

11:13 - Is Teflon linked to cancer

12:44 - How Jordan got into the cookware industry

14:25 - The night he got Teflon poisoning and called poison control

18:51 - The friend who melted baby bottles on the stove

20:31 - Going nontoxic after my son was born

21:28 - How to handle this when you travel

22:39 - Takeout containers and plastic

22:59 - Is cold food in plastic any safer

23:56 - Why heating food in plastic is the worst thing you can do

25:04 - What to swap out for your kids

26:42 - Baby teethers, toys, and whether silicone is better

27:31 - Why BPA free doesn't mean PFAS free

28:20 - Clean cosmetics, perfume and lotions

29:25 - Is nontoxic living just too expensive

30:52 - Where to start, and how long ceramic cookware lasts

31:51 - Should you put your pans in the dishwasher

35:30 - How Caraway products actually get made

36:17 - Two dozen factories turned them down

37:51 - Pushback from the legacy cookware brands

38:33 - Why they started with ceramic nonstick

39:34 - Cooking with stainless steel vs ceramic

40:29 - Replace or not: plastic water bottles, microwaves, ice makers

41:19 - The nontoxic coffee maker, five years in the making

42:27 - Is Caraway first to market with it

43:03 - The design, the colors, and one button

44:29 - When the coffee maker launches

44:46 - Replace or not: toothbrushes, dental floss, straws

45:39 - Jordan's favorite Caraway product

50:05 - What's next for Caraway

50:56 - Launching in Canada and 500 Walmart stores

51:26 - Why it looks good enough to leave on the counter

52:58 - The 100 year vision for the brand

54:40 - Why I gifted my ex a full Caraway set

55:36 - Caraway as a gift, and the boomer cohort

56:46 - Microplastics in clothing and activewear

57:45 - What it's like waiting five years for a launch

58:19 - The factory that dropped them three years in

59:27 - Building trust with customers

1:00:23 - Best Caraway gifts for the holidays

1:00:52 - 20% off for EMPWR listeners

1:01:20 - Wrapping up

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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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WEDDING VENDORS

Planning & Design: @elevents.design
Photography: @kimhymesphotography
Videography: @reverweddings
Content Creation: @contentbysamanthastudio @manisgoldenlife
Floral: @florals.sophialynn
Rentals: @curatedeventsnashville
Venue: @howe_farms
Hair: @bristleandbride
Welcome & Seating Chart: @bellebeckdesigns
Stationery: @mintedweddings @minted
Catering, Bar & Desserts: @impressionscatering
Entertainment: @dezthedjay
Saxophonist: @miqui_g_official
Live Musicians: @southernstrings_music
Tattoo Artist: @natasharacheltattoos
Photobooth: @nashvillephotoboothco
Transportation: @noogashuttles
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