The Sam Plan Pod with Sam Gwazdauskas

QUESTION - HOW DO I GET LEANER? As a fat loss expert, I want to lend myself to this conversation. Particularly as a lot of people pursue a smaller body going into summer and (too often) dive into methods that are more harmful than helpful in the long run. In this pod I aim to answer the questions… -What are the important elements of weight loss? -How to assess calorie needs? -How to assess protein needs? -What about the other macros? -How does training change for a weight loss program? -How can training aid in a leaner body composition? -What about IF or keto or other weight loss options? If you have any questions or are interested in some 1-on-1 coaching, email me samplanme@gmail.com for info! Here to serve. @thesamplan@thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

On today's podcast, Whitney Aronoff joins me to discuss the value of food for healing and how impactful energy is to health and the foods that we eat. We discuss her journey overcoming gut issues and an auto-immune disease and how she uses food to elevate her own life and those she works with. IT'S IS SUCH A GREAT ONE and I hope you all learn as much as I did. Chef Whitney is a personal chef where she crafts custom meal plans for clients, guiding them towards their best lives and is the founder of High Vibration Foods. Whitney healed herself of an auto-immune disease and chronic digestive issues with food by attending culinary school at The Natural Gourmet Institute in New York City. By studying Eastern and Western philosophies of healing with food she uncovered the root causes of her suffering. Through her blog, Starseed Kitchen, she shares seasonal high vibration recipes and her line of organic spice blends, High Vibration Foods that she launched in 2020 and is now available at Erewhon Market. Whitney firmly believes that the healthiest meal one can eat is the one prepared at home. Chef Whitney’s goal is to share her culinary knowledge to empower people to cook nourishing meals in their own kitchens. Connect with Whitney Aronoff: @whitneyaronoffstarseedkitchen.com High Vibration Living podcast As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! @thesamplan@thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Welcome back to the pod! Today is all about answering frequently and hopefully helpful questions. Starting off with more in-depth responses to complicated questions like, "How to help yourself not feel guilty after eating certain things? Tips and tricks to not fixate on the scale or tracking foods?" And finishing off with more quick responses to questions like, "Do you get upset with yourself for failing or not eating what you should’ve? Best creatine on the market? What is the difference between training for strength and training for muscle building? Would you rather live with a goat or a bird?" And so much more! I hope you enjoy and as always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Kate Morton is a Registered Dietitian, founder of Funk It Wellness, SXSW speaker and menstrual health advocate. Kate has a master’s degree in Human Clinical Nutrition and focuses on menstrual health and anti-diet culture education. After completing her studies, Kate moved to New Zealand where she began working with wellness start-ups to develop nutritionally sound products in the “better for you” market. While in New Zealand, Kate started to presume a more holistic way of living that led her to dive deeper into the science of hormones and cyclical living. Kate’s mission is to empower all menstruators to have autonomy over their bodies and learn to make peace with food and their cycles. Kate's Instagram: @carbsandkate Funk It Wellness Website: funkitwellness.com Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Join me for some 2024 goal setting! A new year brings some exciting opportunities - so much potential. But how can we maximize it? Make the most of it? In this podcast I talk you through my New Year's routine: gratitude & reflection + goal setting & planning. So get your pens and notepads ready. This one is interactive and requires some work! As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Let's talk about food freedom. As someone who spent most of her life dieting and restricting food - building a positive relationship with all food was scary and difficult. How are you supposed to unlearn everything you've ever been taught about food and how your body should look?? In this episode, I discuss the benefits of food freedom, the negatives, and how to achieve it. As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Welcome back to the pod, Alex Rice! Alex is a certified cool girl (check her out on IG @alexricee to see what I mean), an incredible Trainer/Health Coach, and just so happens to be one of my favorite people on the planet. In this episode we dive deeeeep into mental health; Alex's experience with anxiety, mine with an eating disorder, and ways we've learned to cope and heal. We also chat about what an anomaly Alex is - having a positive relationship history with food, exercise, and (mostly) body image and share some of our gym girl unnecessary necessities (gift suggestions). I hope you guys learn a ton! You can find Alex on IG @alexricee and TikTok @alexricee_ As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Welcome to the podcast, Lyndie Michaela (@healthynative)! Lyndie is a Macro Coach, Trainer, and Certified Muscle Mommy (check her out on IG for proof). In this episode we talk about our similar journeys of struggling and sacrificing to be small, how Lyndie overcame her disordered eating habits, and what her current goals are (even how and what she's doing to reach them). I hope you enjoy and learn something new! If you're interested in learning more about Lyndie, you can find her on IG @healthynative and find links to her 1:1 macro coaching and training app (built by bagels). As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Bulking! Embracing muscle growth and strength helped me build a better relationship with my body, my size, and power. I hope it can do the same for you! This episode is all about how to build muscle..but doing so in a way that is both ideal and realistic for you. I hope you get a lot out of it! Join my ‘Build With Me’ program: https://my.playbookapp.io/sam-gwaz As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

DATING! Join my sister and I as we discuss my recent re-entry into the dating world. The pros and cons of online dating, my hesitations with it, my strategy with online dating (what I like and don’t like) and finishing off the episode with some -icks. ENJOY! As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

In this pod I want to talk about social media in two ways - 1. The good/bad parts of it. How I’ve been influenced by social media and then 2. How to grow one? How to build a successful business on social media. Again, my experience with it but also any tips and suggestions I might have. Enjoy! As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Special guest, Ida Bergfoth (@idabergfoth) joins the podcast! Ida is an incredible transformation coach (body and mindset) & bodybuilder with the social media size to prove it! In this episode we chat about Ida’s past and how she has learned to not only become the master of her body- but the master of her mind and life. I hope this podcast leaves you inspired and empowered! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Strength vs. femininity - are they synonyms? Antonyms? What's the deal? My younger self would have hated the idea of being associated with strength and It's been a block to my full potential most of my life. Join me in discussing where that might come from and how I chose to overcome it to pursue a happy, healthy, and fulfilling life. As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Special guest, Chase Chewning joins the podcast! Chase is the founder and host of Ever Forward Radio with over 750 episodes devoted to health and quality of life. In this episode we chat about his life, past traumas, and the ways he has used his wealth of knowledge to curate his most optimal and fulfilled life. So much value in this episode, ENJOY! As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

This is an Operation Podcast production. Binge eating. What is it? Why does it happen? How can I get over it? In this podcast I walk you through my personal experience suffering with binge eating disorder as well as recovering from it. I briefly mention how beneficial journaling was for me- the questions I asked myself can be found in my 30-day journal: https://www.thesamplan.co/product/journal/ Disclaimer: This podcast is intended as an education resource only and should not be used for diagnosing or treating an eating disorder. As always, if you have a question or topic you want addressed on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production. For more information, please contact us at info@operationpodcast.com

Sister Sessions are back! This time around my sister, Hannah, joins the pod for a conversation about quitting her job; switching the narrative from a negative to a positive one, prioritizing happiness and health, and finding the confidence to trust the journey. I hope you enjoy! If you have a question or topic you want answered on my podcast, please email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com

As a young girl who struggled painfully to meet the beauty standards of the time (thin as a rail) I wanted to dive into the history of beauty expectations as well as the diet culture that was always quick to back it up. This episode covers a lot of time, in a short amount of time. I hope it gets you thinking and you learn a little something! if you have a question or topic you want answered on my podcast, please email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com

Whether you're a mom or not, this episode covers it all! Carly-Ann Dell, mother, podcaster, author, business owner, and health coach (among so many other things) joins the pod and we dive head first into her experience of going from bodybuilder to wife to mom all within about a year! She shares the difficulties of pregnancy, mental health, and redefining what "works" for her. Want more from Carly? Listen to her podcast: Crazy Over Easy Read her book: Choosing Crazy Over Easy Follow her on Instagram: @carlyanndell TikTok: @carlyanndell As always, if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com

Breakups are some of the most common and underrated traumatic events. In this episode, I talk about mine and share what has helped me heal. Below are a few journal prompts - which are a great way to help you heal and move on after a breakup. The theme here is… breakups suck - but it is when we feel the most friction that we learn the most. But you have to put in the work! What do you miss about your ex? What do you not miss? What are you struggling to understand right now? What red flags did you ignore? Are you afraid to be alone? What did you learn from your last relationship? How could you have been a better partner? How could they have been a better partner FOR YOU? How is this breakup happening for you? What do you need to let go of before a new, healthy relationship? How did you grow in your last relationship? What is your love language? How do you like receive and give love? What does the best version of you look like? How do you become that person on your own? As always, if you have a question you want answered on my podcast, email samplanpod(at)gmail.com to submit. I am always here to help and support YOU - because that is what life is all about! Follow me on Instagram: @thesamplan and TikTok @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com Follow Operation Podcast on Instagram @operationpodcast

In this episode I ask Alex Rice, a social media superstar in the fitness space, what it's like to have 1 MILLION FOLLOWERS, what insecurities she's faced, what her food habits look like, and so much more. Connect with Alex Rice: Instagram: @alexricee TikTok: @alexricee_ Train with Alex on her app, link in her bio! Connect with Sam Gwazdauskas: Instagram: @thesamplan TikTok: @thesamplan This is an Operation Podcast production For more information, please contact us at info@operationpodcast.com Follow Operation Podcast on Instagram @operationpodcast