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 ...

In this power-packed episode, I take you behind the scenes of one of the most exciting (and exhausting!) weeks of my life — and how it reminded me that menopause is not the end, but a bold new beginning.From co-curating the Women...

In this episode, I dive into the rising craze of weighted vests—popular among menopausal and midlife women—but ask: do they really deliver?🔍 What We Cover1. The Trend & Theory Weighted vests are touted for bo...

In this deeply personal and powerful episode, I open up about navigating life after a 30-year relationship and the unexpected journey of rediscovering who I am at 54. Divorce during menopause isn’t something we talk about enough—but it’s happen...

In this powerful episode, we unpack one of the most important—and overlooked—transformations that happens during menopause: the mindset shift.Host [Your Name], menopause health coach and midlife empowerment expert, dives deep into why so...

In this powerful and honest episode, I’m sharing why I’ve completely shifted away from focusing on weight loss in my coaching—and why it’s one of the best decisions I’ve ever made, both for myself and my clients.We, Gen X women, were rai...

Mother’s Day hits different in midlife — and that’s not a bad thing. In this heartfelt and humorous episode, I reflect on how Mother’s Day has evolved now that my daughters are grown, I’m navigating menopause, and life looks nothing like it did...

You’re eating right. You’re lifting weights. You’re walking, stretching, sleeping, meditating, managing stress… You’re doing all the things — and yet, the scale won’t budge.Sound familiar? You a...