The EMPWR Podcast

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

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

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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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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

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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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Bamboo bedding that actually stays cool all night, which is the single easiest upgrade I've made to my sleep.20% off, with a 10-year warranty and 100 nights risk-free: https://cozyearth.com with code: SAMCFIT

Sam's LINKS:

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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