After a historic snowstorm in Toronto forced a digital blackout, host Sam found herself staring down the raw headlines of a world in crisis. This episode is a deeply personal, unfiltered conversation born from that silence.We explore the...

In this powerful and relatable episode, Sam unpacks a transformative conversation with a client that echoes the journey so many women face in midlife.We begin by looking back at past extremes—like post-baby competition training or aggres...

Feeling stuck in a winter fitness rut? You're not alone. In this week's episode, Sam tackles the real reasons our motivation vanishes during the long, grey months—and it's not a lack of willpower. Starting with a relatable story of chasing a fl...

In this episode, we’re having a real talk about why the classic New Year’s reset often feels so wrong. I share why I’ve completely removed diets, weight-loss promises, and “before and after” messaging from my brand and my coaching—and what I fo...

Forget "new year, new you." This episode is a permission slip to enter 2026 differently. Host [Your Name] guides a deep, restorative reframe of January—not as a time for rigid resolutions, but as a sacred buffer zone for shedding the old and li...

In this raw and resonant final episode of 2025, we hold space for the collective exhaustion of a devastating year. From global humanitarian crises and escalating political injustices to the deeply personal battles of loss, grief, and systemic b...

In this reflective year-end episode, we navigate the often stressful holiday season with a revolutionary framework: the 70/30 Holiday Homeostasis. Instead of the rigid 80/20 rule or an all-or-nothing mindset, we explore a compassionate, ...

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...