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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💪🏼 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.

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.