Fertility, PCOS & Period Loss: The Hidden Epidemic in Fit Women | ft. Dr. Natalie Crawford
This is one of the most powerful conversations we’ve had on The EMPWR Podcast. In this episode, I sit down with Dr. Natalie Crawford — fertility physician and hormone expert — to unravel the truth about hormone health, period loss, PCOS, fertility struggles, and the dangerous undercurrent of underfueling in high-performing women.
Whether you're planning to get pregnant, struggling with PCOS, or simply want to feel better in your body, this episode is a wake-up call every woman needs to hear.
Guest Bio:
Dr. Natalie Crawford is a fertility physician at Fora Fertility in Austin, Texas who knows that trying to understand your body and your hormones can be exhausting and overwhelming in the world of medical misinformation and contradicting opinions.
She started the As a Woman Podcast to educate and empower, giving people access to the knowledge she's acquired on health and fertility from the comfort of their home.
Resources & Mentions:
– Dr. Natalie Crawford’s Podcast: As a Woman
– Preorder Dr. Crawford’s Book: https://www.nataliecrawfordmd.com/book
– Fora Fertility Clinic: https://www.forafertility.com/
Follow Dr. Natalie Crawford:
Instagram & YT: @nataliecrawfordmd
Website: www.nataliecrawfordmd.com
_____
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Blokes + Joi Wellness | code: SAMCFITPOD
*50% off all labs on both sites*
https://blokes.co/samcfitpod
https://choosejoi.co/samcfitpod
Clearstem
Go to https://clearstem.com/SAMCFIT and use code SAMCFIT at checkout for 15% off.
Vitaclean
Head to https://vitaclean.co and use code SAMCFIT for 20% off their Starter Kits.
Caraway
Visit https://Carawayhome.com/samcfit you can take an additional 10% off your next purchase.
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
Topics discussed:
00:00:00 – Intro
00:01:28 – Impact of nutrition on hormone health
00:02:19 – Most important daily nutrition habits for hormonal balance
00:06:52 – Samantha shares losing her period for 13 months
00:09:07 – Why healthy fats are critical for hormone production
00:09:52 – Advice for busy, under-fueled women not seeing results
00:12:07 – Sleep as the foundation for hormone balance
00:14:21 – Navigating sleep misalignment with partners
00:16:00 – Tools & supplements to improve sleep (melatonin, noise apps)
00:18:11 – Must-have daily supplements for hormone support
00:19:44 – Importance of bloodwork: especially vitamin D & deficiencies
00:23:51 – Deep dive: PCOS – what it is, symptoms, and diagnosis
00:30:14 – Lifestyle and food interventions for PCOS
00:33:10 – How muscle building & movement reduce inflammation
00:35:03 – Training without losing your period again
00:38:10 – Tracking ovulation & reading body signs
00:41:17 – Primary culprits for rising fertility challenges
00:42:27 – Why some women get pregnant after stopping IVF
00:44:42 – Egg quality vs quantity: what you can and can't change
00:46:12 – Lifestyle shifts that boost metabolic and egg health
00:52:52 – Preparing to try: what active women should do 1 year out
00:55:00 – How long before trying should you stop birth control?
00:56:02 – Using body cues + basal temperature to track cycles
00:58:06 – Most women only track after struggling: why that's too late
01:00:02 – Fertility testing & advocacy: when to seek help
01:02:39 – MTHFR gene: what it means for folate & pregnancy
01:04:02 – Methylated folate vs folic acid for birth defect prevention
01:05:23 – Miscarriage risks without proper folate supplementation
01:08:14 – Low progesterone and miscarriages: how it works biologically
01:10:33 – Inflammatory foods, sugar, and alcohol's role
01:13:00 – Removing toxins and endocrine disruptors at home
01:15:12 – Household changes to protect children's long-term health
Learn more about your ad choices. Visit megaphone.fm/adchoices
--------
1:21:26
--------
1:21:26
Honesty Hour: Spicy Truths
In this raw and unfiltered episode Ian and I sit down for a much-needed Honesty Hour—a candid conversation about life, love, parenting, training, and everything in between. From late-night trail runs and house hunting to tattoos, Ironman prep, and how we really keep things spicy, no topic is off limits.
Listeners will hear heartfelt stories about blended family life, navigating past divorces, and the lessons learned in building a healthy, communicative partnership. They also tackle questions from the audience—covering relationship communication, prepping for 20+ mile runs, thoughts on alcohol, and the realities of working and training as a couple.
Whether you’re here for the fun banter, relationship wisdom, or fitness tips, this episode is packed with laughter, honesty, and vulnerability.
_____
Spicy light bulb
Dream Recovery | code: SAM15
https://dreamrecovery.io/
Grow Therapy
Visit GrowTherapy.com/SAMCFIT today to get started.
Puori
Go to puori.com/SAMCFIT and use the code SAMCFIT at checkout for 20% off. The code even works on already discounted subscriptions.
AquaTru | code: SAM
Head to AquaTru.com now and get 20% off your purifier.
Manukora
Head to Manukora.com/SAMCFIT to save up to 31% plus get $25 worth of free gifts with the Starter Kit.
_____
SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/SamcfitLight bulb
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
Follow Ian:Insta: @ianschinelli
Topics discussed:
00:00:00 – Intro
00:01:19 – NYC Trip with Kids & SEAL Swim Recap
00:03:52 – Upcoming Travels & Events
00:06:28 – House Hunting Preferences
00:09:16 – Miscommunication in Relationships
00:14:46 – Tattoo Meanings
00:18:00 – Getting Her Period Back & Training Updates
00:20:02 – Training Together: Challenges & Joys
00:22:24 – Alcohol: Why They Stopped Drinking
00:28:24 – Do You Ever Get Bored of Each Other?
00:29:27 – What Made You Get Divorced?
00:33:01 – Fear of Remarriage?
00:34:47 – Long Run Prep Routine
00:38:00 – Weighted vests and final questions
Learn more about your ad choices. Visit megaphone.fm/adchoices
--------
46:38
--------
46:38
Inside Mari Llewellyn’s Journey: Fitness, Fertility, and Bloom Nutrition
When Mari said, “No one’s coming to save you—you have to save yourself”, this became the catalyst for her incredible journey from rock bottom to building Bloom Nutrition and inspiring millions around the world.
In this episode, I sit down with Mari to unpack her transformation—from battling mental health struggles and self-doubt, to losing 90 pounds, to turning a $5 PDF fitness guide into a thriving wellness empire. Mari opens up about the raw truth behind her success, the lessons she’s learned in scaling a business with authenticity, and how she’s now navigating the new chapter of motherhood with intention and grace.
This conversation is real, unfiltered, and deeply inspiring. Mari’s story is proof that with passion, perseverance, and self-belief, you can rewrite your entire life.
SHOWNOTES:Sam’s LINKS:https://www.shopltk.com/explore/Samcfit
Blokes + Joi Wellness | code: SAMCFITPOD
*50% off all labs on both sites*
https://blokes.co/samcfitpod
https://choosejoi.co/samcfitpod
Timeline | SAMCFIT
Just head to timeline.com/SAMCFIT to get started.
EightSleep | EMPWR
Head over to https://www.eightsleep.com/empwr and use the code EMPWR to get $350 off your veryPod 5 Ultra.
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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Follow MariInsta: @marillewellyn
TikTok: @marillewellynYouTube: https://www.youtube.com/@PursuitOfWellnessPodcast
Topics discussed:
00:00:00 – Intro & Trigger warning
00:01:26 - Pursuit Network
00:05:22 –Childhood & Trauma
00:07:06 – College rebellion; partying & blackouts
00:09:43 – First self-harm; BPD diagnosis, rock bottom
00:12:39 – Quitting meds cold turkey
00:14:04 – Turning point: “save yourself, mental shift
00:21:40 – Learning macros
00:22:20 – 90 lbs weight loss year: The year of transformation
00:26:07 – Before/after picture goes viral
00:27:03 – $5 PDF guides; first business mechanics
00:30:08 – Bloom idea & formulation
00:33:12 – Family planning season
00:36:37 – Fertility struggles
00:39:43 – Emotional toll of infertility
00:41:10 – IVF journey
00:44:00 – Pregnancy mindset & body-image shift
00:47:52 – Pregnancy training & nutrition
00:51:00 – Hopes & values for baby boy; parenting intentions
00:54:17 – Keeping work simple during pregnancy; closing reflections
Learn more about your ad choices. Visit megaphone.fm/adchoices
--------
57:20
--------
57:20
4 Non-Negotiables for Real Fitness Results
In this episode, Ian and I break down the four non-negotiables for achieving real, sustainable health and fitness results. Whether you’re frustrated with not seeing progress despite working hard, or you’re just looking for a clear blueprint to follow, this conversation lays out exactly what may be missing in your routine.Together, we cover the fundamentals of nutrition, fitness and progressive overload, the importance of sleep and recovery, and the ultimate “secret sauce”, consistency. This episode isn’t just about workouts and macros—it’s about building a lifestyle that actually sticks. If you give yourself three months and apply these principles, you’ll see and feel a transformation.
SHOWNOTES:
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Dream Recovery | code: SAM15
https://dreamrecovery.io/
Clearstem | SAMCFIT
Go to www.clearstem.com/SAMCFIT for 15% off.
Cozy Earth | code: SAMCFIT
Head to www.cozyearth.com for 40% off!
REMI | code: SAMCFIT
Go to www.shopremi.com/SAMCFIT for up to 50% off your custom night guard.
David’s Protein:
http://davidprotein.com/samcfit
Caraway | code: SAMCFITCarawayhome.com/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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Hatch Restore 3
Sam’s Nutrition Coach | James FreeInstagram: https://www.instagram.com/27healthandwellness
Topics discussed:
00:00 Intro + Life update
03:08 The foundation of nutrition, key principles
10:11 Macro Tracking + examples of under-eating or misjudging intake
13:07 Protein Intake + food quality (fear of eating protein, whole foods vs processed foods)
15:31 Meal prep + consistency (cheat meals, balancing indulgences while staying on track)21:27 Progressive overload basics
27:10 Tracking body composition changes
29:00 Muscle fatigue vs. failure and debunking the myth that lifting heavy makes women bulky32:25 Training frequency & at-home options
38:25 Why sleep is a game-changer
41:14 Recovery tools & strategies
Learn more about your ad choices. Visit megaphone.fm/adchoices
--------
53:36
--------
53:36
Essential Amino Acids for Fat Loss & Energy with Angelo Keely
This week on EMPWR, we're joined by Angelo Keely, Co-founder and CEO of Kion, for an eye-opening deep dive into the world of essential amino acids and why they’re so much more than just a supplement buzzword. From building muscle and boosting energy to supporting skin, brain function, and healthy aging, amino acids are foundational to overall wellness, and Angelo breaks it all down in a way that’s practical, science-backed, and empowering.
Angelo shares his unique journey, from growing up in a health-conscious family to a life-altering near-death experience at 16 that led him to rebuild his body through nutrition, meditation, yoga, and breath work. That pivotal healing journey ultimately inspired him to build a company rooted in true health optimization. We explore: why essential amino acids matter (especially for women!), how to support your body with better protein intake, Angelo’s personal wellness rituals and daily routines, tips for staying energized and healthy while managing business and family, and the power of manifestation and creating a life that feels aligned. Whether you’re a wellness pro or just curious about how to feel stronger, more energized, and empowered in your body, this episode is packed with insights that will leave you inspired to take your health to the next level.
SHOWNOTES:
Visit getkion.com/samantha for 20% off
Sam’s LINKS:
https://www.shopltk.com/explore/Samcfit
Blokes + Joi Wellness | code: SAMCFITPOD
*50% off all labs on both sites*
https://blokes.co/samcfitpod
https://choosejoi.co/samcfitpod
Timeline | SAMCFIT
https://www.timeline.com/samcfit
LMNT:
drinklmnt.com/SAMCFIT
Beam Kids | code: SAMC
http://shopbeam.com/SAMC
Vitaclean | code: SAMCFIT
https://vitacleanhq.com/
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 SamInsta: @samcfit_ YouTube: https://www.youtube.com/@Samantha_Christine
Follow Angelo & KION:
Insta: @kion
https://www.instagram.com/kion
Topics discussed:
00:00:00: Intro
00:01:19: Angelo's story
00:18:49: Starting Kion & supplement philosophy
00:23:08: Amino Acids vs. Protein explained
00:41:17: Whole Foods vs. Supplements debate
1:06:01: Science & Studies on Aminos
1:13:05: Empowerment through nutrition, how amino acids fit into sustainable wellness
Learn more about your ad choices. Visit megaphone.fm/adchoices
Welcome to THE EMPWR PODCAST— the show where wellness meets real life + confidence becomes your way of being. Hosted by Fitness Entrepreneur, Certified Personal Trainer + Nutritionist, Samantha Christine, each episode is packed with workout tips, nutrition hacks, expert advice + personal stories designed to empower you on your journey to a healthier, happier you.
No matter where you’re starting, or how far you’ve come, this is your space for transformation, self love, connection + growth. Whether you’re getting in a sweat, navigating traffic, or unwinding on the couch, tune in + let’s move together— physically, mentally + intentionally— toward your strongest self. Because here, we believe every season of wellness, whether you’re pushing new limits or finding your rhythm, deserves to be empowered.