You've been dieting for months. You're tired, your calories feel low, your progress has stalled — and the idea of eating more feels terrifying. What if I told you that eating more food, done the right way, could actually be the thing that gets you leaner?

In this episode I'm breaking down reverse dieting — what it is, why it works, when to do it, and how I personally built my own calories up to 2700 and stayed lean through the whole process.

You'll learn:

• What reverse dieting actually is and why it's not the same as quitting your diet
• How your metabolism adapts to long periods of dieting — and how to reverse that
• Why jumping straight to maintenance after a diet phase can backfire but also when you should do it
• The body recomposition changes most women experience when they start eating more
• How to implement a reverse diet in a way that feels manageable — mentally and physically

This episode might completely change the way you think about food, your metabolism, and what your body is actually capable of. 💚

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.

More training isn't always better. But not training enough means you're leaving results on the table. So how do you actually know how many days you should be training — and what should those days look like?

In this episode, I'm breaking down exactly how to structure your training week so you're hitting each muscle group enough to grow, recovering enough to actually adapt, and building a schedule that fits your real life.

You'll learn:

• Why hitting each muscle group twice a week is the sweet spot for most women
• How to structure a 3, 4 or 5 day training week — and which one is right for you
• Why more sessions doesn't automatically mean more results
• The signs you're not recovering enough — and what to do about it
• Why if you're not progressing, you're not growing — and how to fix it

You'll finish this episode with a clear plan for your training week — no more guessing, no more random sessions. Just a structure that works. 💚

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.

Should you eat before training? What about after? Do you need a protein shake the second you finish your session? If you've ever stood in the gym car park wondering if you've already missed your "anabolic window" — this episode is for you.

In this episode, I'm cutting through the noise around pre and post workout nutrition and giving you what actually matters — without the gym bro mythology.

You'll learn:

• What the research actually says about nutrient timing (and what it doesn't say)
• Why the "anabolic window" is way more flexible than you've been told
• What to eat before training — and how to adjust for different training times
• What to prioritise after your session for recovery and muscle retention
• Why total daily protein and calories matter far more than timing

You'll walk away knowing exactly how to fuel your training — without obsessing over the clock. 💚

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 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. 💚

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 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

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 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

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 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

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 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.