Feeling like anxiety, heart palpitations, and brain fog have hijacked your midlife? You're not alone. In this deeply personal and practical episode, host Sam opens up about her own journey with anxiety—amplified by a major life transition and t...

As host Sam stands on the precipice of her 55th birthday, she delivers a powerful, deeply personal letter to her 50-year-old self—and to every woman who’s been handed a faulty blueprint for aging.This isn't a gentle reflection; it's a di...

What if the hardest part of perimenopause and menopause has nothing to do with hot flashes? In this deeply personal and research-backed solo episode, host [Your Name] pulls back the curtain on the silent struggles we're often too ashamed to tal...

Feeling overwhelmed and confused by the conflicting advice in the menopause space? You're not alone. In this powerful and essential episode, we're cutting through the noise and calling out the toxic "mean-girl" culture that has taken over the c...

For over two decades, the “black box” warning on hormone replacement therapy (HRT) has scared many women away from a treatment that can improve symptoms and protect long-term health. In this episode, I break down the history of the Women’s Heal...

As we come closer to winding down 2025, Samantha invites you to do something radical: stop beating yourself up about not hitting your New Year’s weight loss goals—and finally break up with diet culture for good.In this honest, thought-pr...

In this episode, I get real about what happens when we try to do all the things—especially during menopause. October was a whirlwind for me: running events, launching my new Menopause Muscle Bootcamp, supporting my girls, and navigatin...

In this episode, Sam takes you behind the scenes of High Heels & Hot Flashes — the in-person event series that’s redefining what menopause looks and feels like.What started three years ago as a simple idea to reconnect after...

In this episode, Samantha gets real about a topic that too many women are silently struggling with — vaginal dryness, low libido, and how to have honest conversations with your partner during menopause.From her Saturday morning ri...

This episode is a heart-to-heart reflection on gratitude, growth, and finding peace in the middle of life’s biggest transitions.After a year of profound change, I’m taking a moment to pause and give thanks — for the lessons, the love, th...

Your pelvic floor is the foundation of your strength, posture, and confidence — but during menopause, it often becomes one of the most overlooked parts of the body.In this episode, Samantha dives deep into the importance of pelvic hea...

Osteoporosis is often called the “silent disease” because you don’t feel it happening—until a fracture occurs. In this episode, I dive into why menopause accelerates bone loss, how muscle protects your bones, and what you can do right now to sl...

In this deeply personal episode, I share the recent loss of my colleague and friend, Nicole, who passed away at just 52 years old. Nicole was a bright light—an incredible mom, mentor, author of Pelvic Floor Secrets, and a woman who tou...

In this episode, I talk openly about the assassination of Charlie Kirk, why I refuse to perform sorrow for a man who weaponized white supremacy, anti-Black racism, homophobia, transphobia, and misogyny—and why that honesty matters as we age.

In this episode of, Samantha explores the power of mind–body practices for finding balance, calm, and joy during menopause. From meditation and box breathing to yoga, Reiki, journaling, sound healing, and even forest bathing, she shares both th...

September often feels like a “new year.” Kids go back to school, traffic picks up, and everyone is trying to get back on track after summer. But for women in perimenopause and menopause, this push to “do more” often leads to one thing: stres...

Ozempic and other GLP-1 medications are being hailed as the “miracle solution” for weight loss — but at what cost? In this episode, I open up about why I’m not on board with the Ozempic craze, especially for women in midlife.I share the ...

n this episode, we’re diving into one of the most powerful (and often overlooked) parts of navigating midlife and menopause: finding your people.Menopause can feel isolating — our bodies are changing, our roles are shifting, and sometime...

If you’ve ever said, “I need to get back on track,” this episode is for you. We’ve all had those moments when life gets busy, motivation fades, or old habits start creeping back in — and suddenly, we convince ourselves we’ve fallen...

n this deeply personal and powerful episode, I’m sharing the moment a simple question from a friend stopped me in my tracks: “What kind of legacy do you want to leave?”After 25 years in the fitness and wellness industry, I’ve se...

In this powerful and validating episode, we dive into one of the most common (and overlooked) struggles women face during perimenopause and menopause: chronic fatigue and low energy.If you're constantly asking yourself, "Why a...

🔍 Episode Summary:In this powerful episode, we’re pulling back the curtain on one of the most overlooked — and urgent — health issues affecting women in midlife: heart disease.Did you know that heart disease is the <...

In this episode, I’m pulling back the curtain on why I changed the way I train—and what it means for you in midlife and menopause.After 24 years as a personal trainer, I’ve seen the good, the bad, and the toxic when it comes to women and...

In this episode, I’m pulling back the curtain and sharing the supplements I personally take to support my body through menopause. From probiotics to magnesium, omega‑3s to hormone therapy — I walk you through why I take them, what they...

In this bold and honest episode, I break down the myth of the “summer body” and why it’s time we finally let it go. As Gen X women, we were raised in the depths of diet culture—from cabbage soup diets to cardio obsession—and those messages are ...