How many calories should I eat? It's one of the most searched questions in nutrition, and most of the answers online are either completely generic, dangerously low, or so complicated they're useless.

The truth is, there is no universal number. But there is a logical, practical way to figure out yours, and it's not as complicated as the internet makes it.

In this episode, I walk through exactly how to find your own calorie target in plain English, no maths degree required, and explain the key concepts that change everything: TDEE, NEAT, and why most women are unintentionally eating far less than they should be.

You'll learn:

• What TDEE actually is and the four components that make it up
• Why your calorie needs are unique to you (and why generic recommendations are useless)
• How to estimate your maintenance calories without needing a lab
• The practical method for setting a fat loss deficit that actually works
• Why most women who feel stuck are eating too little... not too much

Walk away with a clear starting point for your calories, and the confidence to actually use it. 💚

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

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🔥 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.

Protein is hands-down the most important macro for any woman who trains, and it's also the most misunderstood. Too much damages your kidneys. It'll make you bulky. You can only absorb 30 grams at a time. You don't need that much. Or you need 200g?!

Sound familiar? Every single one of those is a myth. And believing them might be the thing standing between you and the results you're working for.

In this episode, I call out the biggest protein myths circulating in the women's fitness space and replaces them with the actual truth, plus a practical roadmap for hitting your protein targets without it feeling like a second job.

You'll learn:

• The top protein myths women are still being sold, and the facts that bust them
• How much protein women actually need (and why most aren't hitting it)
• Why protein is essential for fat loss, muscle retention, and even hunger management
• The best whole food protein sources to prioritise
• Simple strategies for hitting 130–160g of protein per day without it becoming overwhelming

You'll walk away with a clear, practical approach to protein, and zero reasons left to avoid 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.

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

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'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.