Are you still trying to use your 20-year-old fitness routine to solve your 50-year-old body's challenges? In this episode, Samantha chats with fitness powerhouse Hailey Babcock, founder of Haley Happens Fitness, about why the "cardio is king" era we grew up in is officially over.

If you’ve felt intimidated by the new "heavy lifting" trend or confused by the conflicting advice on social media, this conversation is the breath of fresh air you’ve been waiting for.

Hailey breaks down why muscle is the ultimate currency for longevity and how to safely navigate the musculoskeletal shifts that happen when estrogen begins to leave the building.

This isn't just about "looking toned" (though Hailey has some spicy truths about that marketing buzzword!). It’s about building a bulletproof body that can survive a trip off a curb, a heavy suitcase, or a health crisis.

From the secret importance of grip strength to the "dosage" of recovery you didn't know you needed, Hailey provides a roadmap for women over 40 to feel strong, energized, and—most importantly—capable for the next forty+ years.

What You’ll Learn in This Episode:

1. The Recovery Mandate: Why you can no longer "crush it" in the gym on four hours of sleep and a stressful schedule.
2. Lifting Heavy vs. Lifting for You: How to find your personal "heavy" without risking injury or feeling like you have to be a powerlifter.
3. The "Long and Lean" Myth: The scientific truth about muscle growth and why "toning" is a misleading concept.
4. The Mozart Method: Why strength is a skill that requires a foundation before you try to play the "masterpieces" of max-strength training.
5. Hidden Weak Links: Why your grip strength and your foot stabilizers are likely the "limiting factors" holding back your progress.
6. The Bone Density Blueprint: Why your bones need "torque" and why pogo-jumps might be the most important move you aren't doing.
7. Polarized Training: The reason 15 minutes of "sprint" training—though miserable in the moment—is essential for your brain and your reaction time.
8. Strength Vs Skinny: Why strength training isn’t just for younger women—and why “strong beats skinny” is the new rule.
9. Hormonal Nuance in Midlife: How hormonal shifts after age 40 change recovery, performance, and exercise needs.
10. The Babcok App Differnece: How expert insights from Dr. Stacy Sims and Dr. Vonda Wright integrated into her programs (Be sure to catch those episodes a well -- Ep. 51 for Dr. Sims, Ep. 56 for Dr. Wright!)
11. …and much more about how to feel strong, capable, and energized at every stage of midlife.

About Our Expert, Hailey Babcock:

Hailey Babcock is the founder of Hailey Happens Fitness, an online fitness and nutrition brand dedicated...

Is your body starting to feel like a stiff, achy "prison"? For many women in midlife, rolling out of bed in the morning has become a symphony of pops, cracks, and "grumpy" joints.

In this episode, Samantha sits down with mobility expert Vanja Moves to challenge the cultural lie that physical decline is an unavoidable part of the aging process. Vanja shares the striking inspiration behind her philosophy and explains why "decades of neglect" are often mistaken for "getting older".

This conversation is a deep dive into reclaiming your physical agency. Vanja reveals why your one-hour gym session might not be enough to save your joints if you’re sedentary for the other 23 hours, and she introduces the "Movement is Medicine" framework. This episode isn't just about fitness; it’s about building a body that allows you to remain independent, vibrant, and capable well into your 80s and 90s.

What You’ll Learn:

1. The Grandmother Test: The simple floor-movement metric that predicts your long-term physical independence.
2. The "Medicine" Dosage: Why your current injuries aren't a reason to stop moving, but a reason to change your "dosage" of movement.
3. Western vs. Eastern Mobility: The hidden reason why Eastern cultures don't suffer from the same "age-related" mobility issues we see in the West.
4. The Squat Myth: Why common gym advice about "protecting your knees" might actually be making your joints weaker and more prone to injury.
5. Movement Snacks: How to integrate "organic" human movement into your busiest days without ever stepping foot in a gym.
6. The Estrogen Connection: How building lean muscle mass can act as a powerful ally for your body when hormones begin to shift.
7. Mind-Muscle Literacy: The secret to "rewiring" your brain to control your body’s end-range of motion safely.
8. 
   

About Our Guest Expert:

Vanja Moves is a movement and longevity expert who teaches a transformative approach to living in your body. Through her Movement is Medicine philosophy, she combines movement science, nervous-system literacy, strength training, and identity reprogramming into practical tools anyone can use to move better, feel stronger, and reclaim their physical life.

Vanja brings a unique perspective by treating movement as more than exercise—it’s a catalyst for mental clarity, stress relief, and personal growth. Her approach helps people reset, build discipline, expand capacity, and rewire their identity from the ground up.

Through Instagram, YouTube, and her podcast Making Moves, Vanja reaches millions with insights that cut through trends and misinformation, providing simple, actionable strategies that stick. She is a trusted guide for anyone looking to feel capable, grounded, and fully in charge of their body and life.

Connect with Vanja:

Instagram: vanja.moves

Website:

Exercise Oncology, Targeted Menopause Workouts, and the Life-Changing Movements You Should Be Doing -- with guest expert Aaron Leventhal

Thriving after breast cancer or in menopause, in general, can feel impossible—but it isn’t. Feeling doubtful, then listen in!

Hormonal changes, treatments, and all health challenges can feel overwhelming—but with the right strategies, movement, and mindset, you can take control.

Whether you’re navigating menopause, perimenopause, or post-cancer recovery (did you even know that "exercise oncology" exists?!!), this episode is packed with insights that will reshape the way you think about exercise, aging, and health.

In this episode, you will learn:

1. How exercise oncology can reduce cancer recurrence risk and boost mental wellbeing.
2. Why hormone therapy affects men and women differently—and what it means for you.
3. Smart ways to create a hormone-focused lifestyle without feeling overwhelmed.
4. Using exercise as medicine for anxiety, depression, and post-treatment recovery.
5. Why sitting too much ages you—and how tiny daily moves can reverse the clock.
6. Hormonal shifts, muscle, and strength: what to do today for long-term health.
7. The “sit and stand” test: a quick check for balance, mobility, and lifespan.
8. The six-minute walk test: simple at-home insights for heart and lung health.
9. Why lean muscle is essential for metabolism, hormones, and aging with energy.
10. Life-changing movement doesn’t have to be intense—consistency beats perfection.

… and so much more that will reshape the way you think about exercise, aging, and health.

About Our Guest Expert:

Aaron Leventhal is an expert in exercise oncology, fitness for people over 40, and targeted workouts for menopause. He also brings a deeply personal perspective—he is a male breast cancer survivor, giving him unique insight into navigating cancer, hormone therapy, and recovery.

His book, The New Fit, compels you to approach fitness in midlife differently and better.

Aaron combines science-backed strategies with practical guidance to help individuals build strength, improve hormone balance, and enhance overall health. His experience makes his insights both inspiring and actionable for anyone looking to thrive at any stage of life.

ABOUT "THE NEW FIT" BOOK:

The New Fit by Aaron Leventhal is a revolutionary guide to fitness for individuals over 40, offering a science-backed approach to help readers redefine their strength and performance at any age. The book dives deep into the natural changes that come with aging, such as muscle loss and decreased performance and provides strategies to combat these challenges. Leventhal shares practical tools for creating personalized fitness plans that focus on strength, mobility, and resilience, empowering readers to embrace the changes in their bodies and unlock their full potential. The New Fit is not just about getting fit—it’s about transforming how we view aging and taking control of our wellness journey to thrive well into the...

Quit Cardio, Lift Heavy: Banish Menopause Belly with guest expert Dr. Stacy Sims

Women can thrive through perimenopause and menopause, and it starts with strength!

Hormonal shifts, declining estrogen, and midlife changes can feel overwhelming. Loss of muscle, bone density, and energy may seem inevitable—but it isn’t. With the right exercise, nutrition, and lifestyle strategies, women can build strength, protect their health, and thrive for decades. This episode is packed with evidence-based insights from Dr. Stacy Sims that will reshape how you think about training, eating, and aging.

In this episode, you will learn:

1. Why estrogen—not testosterone—is the key hormone for women’s strength, bone health, and brain function.
2. How exercise acts like a natural “replacement signal” for declining estrogen.
3. The truth about strength training: low reps, heavy weights, and power work build lean muscle, bone, and balance without “bulking.”
4. How to start safely: bodyweight → bands → dumbbells/kettlebells → heavier loads.
5. Key training principles: progression, periodization, and sustainable weekly patterns for real life.
6. The most effective cardio for midlife women: sprint interval training (SIT) and HIIT.
7. Injury-smart modifications to protect joints while still getting strong.
8. Nutrition essentials: protein intake, meal timing, fiber, and carbs for hormones, metabolism, and gut health.
9. Why sleep is non-negotiable for fat loss, strength, and hormone balance.
10. Tiny lifestyle adjustments that make a big difference: early meals, proper rest, and simple movement hacks.

… and so much more that will reshape the way you think about strength, nutrition, and thriving through midlife.

Dr. Stacy Sims is an exercise physiologist and nutrition scientist specializing in women’s health, fitness, and longevity. She focuses on helping women train smarter, fuel effectively, and thrive through perimenopause and menopause. Dr. Sims combines science-backed research with practical guidance to help women build strength, protect bone and muscle, and enhance overall health. Her work closing the gap in female-focused research makes her insights both empowering and actionable for women at any stage of life.

Connect with Dr. Stacy Sims:

Instagram: @drstacysims

Facebook: https://www.facebook.com/drstacysims

Website: https://www.drstacysims.com

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DIDN'T KNOW YOU HAVE TOXIC LAUNDRY?! THIS IS THE SOLUTION!

It shocked me that our laundry rooms are often one of the most toxic places in our homes.

After breast cancer, I began changing out my personal care and beauty but didn't even think about my cleaning supplies.

For laundry, I found a few brands that are really clean and free of harmful ingredients, but still searched for that fresh scent without the toxic...

Hormone Health and HRT: Understanding the Truth Beyond Myths of Menopause with guest expert Dr. Sarah Dacarrett

There is way too much confusion and misinformation circling around menopause right now. So, this episode cuts through the noise and gets you the answers you need. Right now.

Hormones affect everything—your mood, sleep, energy, and more. And during menopause, things can get a little... wild.

There’s a lot of noise out there when it comes to Hormone Replacement Therapy (HRT), and not all of it is true

In this episode, you will learn:

1. Impact of the 2002 Women’s Health Initiative (WHI) study on HRT perceptions
2. Misconceptions about HRT causing breast cancer—what science actually says
3. Why early hormone health education is crucial before menopause
4. Hormones as master regulators of overall health and aging
5. When and why women should discuss HRT seriously with their doctors
6. HRT benefits for women undergoing menopause and perimenopause
7. Safety and use of vaginal suppository HRT for breast cancer survivors
8. Systemic nature of vaginal hormone delivery and its implications
9. Comparing patches, oral pills, and vaginal HRT: risks and benefits
10. Balancing risk versus benefit in hormonal treatments like birth control
11. The concept of “post birth control syndrome” and its health impacts
12. The importance of patient informed consent and understanding treatment trade-offs
13. Role of the breasts and uterus in hormone metabolism, beyond the liver
14. Iodine’s role in hormone metabolism and managing breast and menstrual symptoms
15. Modern iodine deficiency compared to ancestral diets and its health consequences

… And much more!

ABOUT OUR GUEST EXPERT:

Dr. Sarah Daccarett is dedicated to ensuring your symptoms are no longer mis-diagnosed or ignored.

Dr. Dacarrett says, “In my mid-thirties after the birth of my son, my hormone levels never recovered.

After trying every available product, I realized there were NO solutions specifically to meet the needs of younger women who want to feel young and vibrant again.

I invented the Inner Balance protocol and Oestra because I needed it. I also realized that I wasn't alone - that hormone levels decline drastically in our 30s - NOT when our period stops in our 50s like we have been told.

Women every day suffer from endometriosis, PCOS, postpartum depression, effects of birth control, hair loss, depression, fatigue, and a whole host of health problems due to low estrogen and progesterone.

They are mis-diagnosed, mis-treated, or blown off as "just a part of being a woman", "just a part of aging", "you're too young", "you are normal," or even worse "you're just crazy."

Meanwhile advancement in men's and transgender hormone replacement...

Is This Serving Me?

It’s easy to forget that food nourishes more than just the physical body—it also feeds our emotional and energetic selves. Some meals are more than just nutrients on a plate; they’re prepared with intention, love, and care—and that makes a difference.

Yes, love is an actual ingredient. You might’ve heard of “Vitamin L”—that invisible but powerful energy you infuse into meals when cooking for someone you care about. That’s energetic nutrition. And when we approach food with this kind of consciousness, we feed our whole being: physical, emotional, and spiritual.

A simple practice I share with my community—and I’d love to offer yours—is to turn your gratitude practice toward food. Even if you don’t currently have a daily gratitude routine, it’s never too late to start. Begin by taking a quiet moment before meals to offer thanks—not just for the food itself, but for how it supports your entire being.

In this episode, you will learn:

1. Importance of preparing food with love (“Vitamin L”)
2. The role of gratitude while preparing meals
3. Impact on physical, emotional, and energetic bodies
4. Mindful inquiry: Is this serving me right now?
5. Eating from joy vs. eating from stress
6. Self-Compassion in Health Practices
7. Acknowledging the challenge of maintaining routines (e.g., diet, exercise, meditation)
8. Transcendental Meditation (TM) as a Healing Tool
9. Encourages forgiveness and non-judgment
10. Gratitude Practices for Holistic Health
11. Integrating gratitude into daily rituals
12. Understanding Food Cravings Holistically
13. Differentiating physiological needs (e.g., magnesium from chocolate) from emotional cravings

… And much more.

About our guest expert: Serena Poon

Serena Poon, CN, CHC, CHN is a certified nutritionist, celebrity chef, Reiki Master, and wellness advisor to A-list clients including Tom Brady and Sofía Vergara. She is the founder of Serena Loves®, Just Add Water®, and creator of Culinary Alchemy®, her method of blending functional and spiritual nutrition to nourish the body, mind, and soul.

She co-founded Fully Aligned Co. with Dr. David Sinclair to bridge the science and soul of well-being™, and also serves as Head of Development at the Academy for Health & Lifespan Research. Serena’s expertise has been featured in Forbes, Vogue, The Wall Street Journal, TODAY, and The New York Times, and she’s a regular contributor on KTLA Morning News.

Instagram: @chefserenapoon

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I loooove my...

We're talking about more than just awareness for breast cancer—we're talking about actionable steps you can take right now to support yourself and others on their health journey. Yes! We are decoding and demystifying it all.

Get ready to learn how to navigate and thrive even with an aggressive breast cancer. Paula Schneider, Honorary Vice Chair of Susan G. Komen, knows this diagnosis firsthand after facing triple-negative breast cancer, one of the most aggressive and difficult-to-treat forms of the disease. Her personal journey and professional leadership highlight the urgent need for research, advocacy, and patient support.

From cutting-edge advances like AI for earlier cancer detection to practical ways families can talk about illness, this episode sheds light on how we can improve outcomes, find hope, and ensure no one faces breast cancer alone.

Her very personal journey brought her to lead the world's largest breast cancer non-profit -- and, now, write a children's book to help families navigate a tough diagnosis of any sort. Sharing with us how to talk to your kids and get through the various challenging steps together.

In this episode, you will learn:

1. Why breast cancer can recur even in people with the healthiest lifestyles
2. What makes triple-negative breast cancer so aggressive and difficult to treat
3. How to talk to children about illness in age-appropriate, reassuring ways
4. The importance of emotional and family support throughout treatment
5. Breakthrough research, including AI technology that can detect breast cancer years earlier
6. Why early detection (stage 0–1) leads to dramatically better outcomes
7. How Susan G. Komen supports patients through financial aid, helplines, and community programs
8. The role of advocacy and public policy in improving access to care and treatments
9. Trusted resources like Komen.org for science-based information after diagnosis
10. Join the Registry: Hear about the "Share for Cures" registry and how you can be a part of this vital effort, just like I did.

… And much more.

You can go to komen.org to learn more about all the services, the helpline, and the Share for Cures registry.

Share this episode with your friends and family!

About our guest expert: Paula Schneider

Paula Schneider is Honorary Vice Chair of Susan G. Komen®. From 2017-2025 Paula served as president & CEO of Susan G. Komen and was responsible for day-to-day operations, strategic direction, and was accountable for the world’s largest breast cancer organization.

As a breast cancer survivor, mother of two daughters and having lost her own mother to metastatic breast cancer, Paula’s work is personal as she brings a unique combination of business expertise and real-world perspective to Komen’s mission. Paula steered Komen into a more mission-driven era, emphasizing breakthrough research, science-based resources, streamlined...

Staying healthy goes beyond just eating well—it's about understanding how our lifestyle choices impact our bodies. From the food we consume to the products we use, every decision plays a role in our overall well-being.

In this episode, you will learn:

1. Importance of daily choices in preventing disease & how to add these.
2. How some chronic diseases (cardiovascular disease, type 2 diabetes, cancer) are preventable.
3. What you may not yet know about habits like diet, smoking, and exercise on overall health.
4. Factors contributing to chronic inflammation and what to do about them (stress, lack of exercise, poor diet, pollution).
5. Anti-inflammatory diet principles to reduce inflammation and improve health.
6. The why and how for fish, nuts, and organic soy products and reducing inflammation.
7. Processed foods and sugary goodies limits to reduce inflammation.
8. How much do you really need to move your body for disease prevention.
9. The struggles of staying motivated to exercise and the importance of the one thing that will help you succeed.
10. Non-Exercise Activity Thermogenesis (NEAT): What it is and why you need more of it.
11. How mental health affects physical health (heart disease, high blood pressure, obesity) in ways you may not realize -- and what to do about it.
12. The gut-brain connection and how eating habits influence mental well-being.
13. Successful tools to reduce stress and improve emotional health.
14. Identifying and understanding bad habits to replace them with healthier behaviors.
15. Examples of unhealthy habits and strategies to overcome them.
16. Stress management and emotional regulation tools for better health.

… And much more.

Samantha Harris coaches you through it -- and is here to answer more of your questions! Just head over to her Instagram or Facebook @SamanthaHarrisTV for more or to get answers to your specific questions.

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I loooove my rebounder mini-trampoline workouts. Why? Efficient cardio without high-impact hurting my joints + the bonus of improving lymphatic flow.

It's a great 1-2 punch to get a high energy, low-impact sweat on with the added benefit of using the trampoline as a step, bench and other uses to allow for building muscle (especially when you add-on the strength training kit for a true muscle-building workout!).

You can even use code: SAMANTHA for 10% off fitness trampolines model 250 or higher.

Just click HERE or...