Carbs have had their reputation absolutely destroyed. Everywhere you look, someone is telling women to cut them, avoid them, fear them, and it's costing women their energy, their training performance, and their results.

In this episode, I set the record straight on carbohydrates: what they actually do, why cutting them is often the worst move a woman in training can make, and how to use carbs strategically to feel and perform better.

You'll learn:

• What carbohydrates actually do in the body (and why they matter for training)
• Why carbs don't cause fat gain, and what actually does
• The glycemic index explained simply and why it matters for energy and hunger
• How to stop fearing carbs and start timing them to your advantage
• The simple framework for keeping carbs in your diet while still losing fat

You'll finish this episode with a completely different relationship with carbs, and a plan to actually use them. 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

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💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

You're eating less, doing everything right, and yet you feel like you could eat the entire pantry. Sound familiar?

In this episode, I break down exactly why your body fights back when you're in a calorie deficit and what you can do to feel full, stay on track, and still lose fat without hanging on for dear life through every meal.

You'll learn:

• Why your hunger hormones (leptin and ghrelin) shift when you start dieting, and why it's not your fault
• How an overly aggressive deficit makes hunger worse, not better
• The volume eating strategy that keeps you genuinely full on fewer calories
• Why protein is your single biggest tool for managing hunger
• Practical meal structure changes you can make this week

Walk away understanding that hunger in a deficit is normal, but suffering through it constantly is not. There's a smarter way. 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

We all have them. The reasons we haven't started, the reasons we stopped, the reasons we're still in the same place we were six months ago.

In this episode I call out the most common excuses I hears from women every single day... not to shame anyone, but because the kindest thing I can do is tell you the truth. If something on this list lands, that's your sign.

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

The scale is one of the most misunderstood tools in fitness.

It goes up and it goes down and most women have no idea what they're actually looking at. In this episode I break down the difference between body weight and body fat percentage, what actually changes when you get leaner, and why two women can weigh exactly the same and look completely different.

If the scale is messing with your head, this episode will change how you see it...

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

Every woman hits a point where the gym just isn't calling to her the way it used to. The motivation has gone flat, training feels like a chore, and you're not sure if you need a rest or a kick in the right direction.

In this episode I break down why the mojo disappears, how to tell the difference between burnout and laziness, and what to actually do when you just don't feel like it anymore. Honest, practical, and exactly what you need to hear.

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

Meal prep isn't about spending your entire Sunday in the kitchen making 47 identical containers of chicken and broccoli.

In this episode I break down actual strategies that make meal prep work for real, busy women — no chef skills required, no full day sacrificed.

Whether you've tried meal prep and quit, or you're doing it but it's making you miserable, this is how you make it work long term.

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

Scroll through social media for five minutes and you'll find someone blaming cortisol for belly fat, weight gain, and basically every problem you've ever had — usually while trying to sell you a supplement to fix it. But how much of it is actually true?

In this episode I'm cutting through the noise and giving you the real science on cortisol — what it actually is, what it actually does, and when it genuinely does impact fat storage and body composition.

You'll learn:

• What cortisol actually is and why your body needs it
• The difference between acute and chronic stress — and why one is fine and one isn't
• What the research actually says about cortisol and belly fat
• Why most cortisol supplements are a complete waste of money
• What actually helps manage cortisol — and it's probably simpler than you think

No fearmongering. No supplement agenda. Just the honest truth about stress, cortisol, and your body. 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

You've been dieting for months. You're tired, your calories feel low, your progress has stalled — and the idea of eating more feels terrifying. What if I told you that eating more food, done the right way, could actually be the thing that gets you leaner?

In this episode I'm breaking down reverse dieting — what it is, why it works, when to do it, and how I personally built my own calories up to 2700 and stayed lean through the whole process.

You'll learn:

• What reverse dieting actually is and why it's not the same as quitting your diet
• How your metabolism adapts to long periods of dieting — and how to reverse that
• Why jumping straight to maintenance after a diet phase can backfire but also when you should do it
• The body recomposition changes most women experience when they start eating more
• How to implement a reverse diet in a way that feels manageable — mentally and physically

This episode might completely change the way you think about food, your metabolism, and what your body is actually capable of. 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.