You're eating well all week, training hard, staying consistent — and then the weekend hits. Sound familiar? If you've ever wondered whether your social life is the reason your progress has stalled, this episode is for you.

In this episode, I'm breaking down exactly what alcohol does to your fat loss — not to scare you, but to give you the full picture so you can make informed choices.

You'll learn:

• Why alcohol doesn't just affect you through calories alone
• How weekend drinking can undo a week of solid effort (and how much it actually takes)
• Why your body treats alcohol as a priority fuel — and what that means for fat burning
• The hidden ways alcohol impacts your hunger, sleep, and training
• How to actually enjoy a social life without wrecking your progress

You'll finish this episode knowing exactly what's going on — and what to do about it. No guilt. No "just stop drinking." Just the truth. 💚

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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've been told to eat less and move more your whole life. So why are so many women eating as little as possible and still not getting results — or getting them, then losing them?

The answer might surprise you: for a lot of women, the problem isn't that they're not trying hard enough. It's that they're trying too hard in completely the wrong direction.

In this episode, we break down why eating too little is actually working against your fat loss — and why bringing your calories up (yes, up) often leads to better results.

• Why your body actively fights back when you cut calories too hard
• What happens to your hunger hormones in an extreme deficit
• How low calories combined with no strength training eats away your muscle
• Why your day-to-day movement matters more than your gym sessions
• What a "smarter" deficit actually looks like — and why it's easier to stick to

Walk away finally understanding why more restriction doesn't mean more results — and what actually works instead. 💚

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

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💪🏼 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've been chasing that number on the scale for years. You hit it once, maybe twice, and somehow you're still not satisfied. Or maybe you've never hit it, and the obsession with getting there has kept you locked in a never-ending calorie deficit that's doing more harm than good.

In this episode, Sami breaks down why fixating on a goal weight is one of the biggest things holding women back, and why forever living in restriction, fearing food, and panicking at every scale fluctuation is not the answer.

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

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💪🏼 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 spending your whole Sunday in the kitchen and still running out of ideas by Wednesday. Sound familiar?

The truth is, most people overcomplicate meal prep, and that's exactly why they stop doing it.

In this episode, I'm walking you through my 2x2 Method: the simplest, most flexible meal prep approach I've ever used, and the one I now recommend to every single client.

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

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🤝🏽 Follow me on Instagram:

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💪🏼 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 track your money. You know roughly what comes in and what goes out. So why does tracking your food feel so foreign?

Here's the thing, calories work exactly the same way your bank account does. Energy in, energy out, and what you do with the difference determines everything.

In this episode, I'm breaking down the calorie bank account analogy in a way that will finally make energy balance click.

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've been eating less for months. You're going to the gym. You're doing the work. And yet — you look exactly the same. So what the hell is going on?

Here's the truth: if a calorie deficit isn't producing results, you're probably not actually in one. And if you've been in one for too long without a strategy, your body has adapted to work against you.

In this episode, we break down why chronic dieting is one of the biggest reasons women never make long-term progress — and what to do instead.

You'll learn:

• Why "eating less" for months isn't the same as being in a calorie deficit
• What metabolic adaptation actually does to your hunger, your cravings, and your body composition
• Why cortisol and chronic restriction make fat loss harder — not easier
• What a maintenance phase is, why it's not going backwards, and exactly when you need one
• The Cut. Maintain. Cut. framework — how to structure your fat loss phases to actually get results that last

You don't need to restrict harder. You need a smarter plan. 💚

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.

Everyone's talking about Ozempic, Wegovy, and Mounjaro. But nobody's talking about what's actually happening to your body when you use them — and what happens when you stop.

The research is clear: without lifting and eating enough protein, up to 25-40% of weight lost on these drugs is muscle. Not fat. Muscle. And when people stop? Most of the weight comes back — fast.

In this episode, we break down what the science actually says about GLP-1 medications and body composition, why muscle is your most important long-term asset, and what every woman needs to be doing — whether she's on a weight loss drug or not.

You'll learn:

• Why muscle loss is the hidden cost of GLP-1 drugs — and how to prevent it
• What a real-world case series found when patients combined resistance training + high protein with their medication (the results are wild)
• Why weight always comes back when you stop — and what actually protects you
• How much protein you actually need and how to hit it without going over calories
• Why lifting heavy is the most important thing any woman can do for her long-term health

Whether you're on these medications, considering them, or just watching everyone around you talk about them — this episode is essential listening. 💚

References:

doi:10.1177/2050313X251388724

doi:10.1016/S2589-5370(25)00614-5.

doi:10.1001/jamainternmed.2025.6112

doi:10.1001/jama.2023.24945

doi:10.1016/S2213-8587(24)00182-7

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.

Fat loss is one of the most talked-about topics in health and fitness — and one of the most misunderstood.

Most approaches get it wrong from the start. Slash calories too hard, add a tonne of cardio, cut out entire food groups — and yes, the scales might move at first. But the longer-term result is often lost muscle, a sluggish metabolism, tanked energy, and a rebound that leaves you worse off than before.

In this episode, we cut through the noise and get into what actually works.

You'll learn:

• Why extreme calorie restriction triggers metabolic adaptation — and how to avoid it
• The role of protein in preserving muscle during a fat loss phase
• Why resistance training is non-negotiable (and why cardio alone won't cut it)
• How to set up a deficit that drives real results without wrecking your hormones
• The underrated role of sleep and stress in body composition
• How to structure a longer fat loss phase — including why diet breaks are a smart strategy, not a cop-out
• How to troubleshoot a stall without going more extreme

This isn't about restriction, willpower, or punishment. It's about working with your body — not against it.

If you want to lose fat, keep your muscle, and come out the other side feeling stronger — this one's for you. 💚

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.