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PODCAST

Sam Miller Science

A Podcast Designed to Bridge the Gap Between Macros, Metabolism, and Functional Medicine. Here we focus on translating complex concepts into leverage for your health, fitness, and nutrition goals with a special emphasis on content for coaches & health professionals. Sam Miller is a best-selling author in the field of nutrition and metabolism has more than 15 years of experience as a health, fitness, and nutrition coach. His programs help coaches and health professionals improve their clients’

health & fitness nutrition

All Episodes

00:23:36

S 873: A1C Explained: When This Popular Marker Helps,...

Sam Miller Science ·

2026/01/20

A1C is one of the most commonly used markers for assessing metabolic health, but it’s also one of the most misunderstood. In this episode, I revisit the “Overrated or Underrated” framework to break down what A1C actually measures, where it can be useful, and why it often fails to tell the full story. We explore the many conditions, supplements, medications, and physiological states that can falsely elevate or suppress A1C, leading to flawed conclusions about insulin sensitivity. Topics discussed:-

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00:22:24

S 872: The Gut–Sleep Connection: Why Digestion May Be...

Sam Miller Science ·

2026/01/16

Poor sleep isn’t always a discipline or routine problem — sometimes it’s a digestion problem hiding in plain sight. This episode explores the emerging evidence linking gut dysbiosis with sleep quality, including research showing a bidirectional relationship between insomnia and the microbiome. I break down how bacterial overgrowth, inflammation, and altered neurotransmitter signaling can interfere with sleep, even when sleep hygiene is dialed in. The focus is on understanding root causes, not

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00:12:25

S 871: The New Food Pyramid Isn’t the Problem: What...

Sam Miller Science ·

2026/01/13

A new food pyramid sparked familiar outrage, quick conclusions, and polarized takes across the nutrition industry. This episode isn’t about defending or attacking the graphic itself, it’s about understanding what population-level guidelines are meant to do, and why they’re often misunderstood. Topics discussed: - Population-level nutrition guidance- Food pyramid history- Why guidelines fail- Industry overreaction- Individualized nutrition needs- Coaching versus graphics- Metabolic context

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00:12:07

S 870: The Post-Holiday Momentum Dip: Why It Happens...

Sam Miller Science ·

2026/01/09

The post-holiday momentum hangover isn’t imaginary, but it’s also not a failure of discipline or motivation. What most people experience in January is a quiet loss of structure as routines, environments, and accountability systems loosen. This episode breaks down why momentum fades, how physiology and environment contribute to that drop, and what actually restores traction. Topics discussed: - Post-holiday momentum loss- Accountability as a system- Physiological reset through movement-

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00:13:41

S 869: Why You Don’t Rise to Your Goals: How...

Sam Miller Science ·

2026/01/06

Most people think goal failure is a mindset issue, but the real constraint is often physiological. This episode reframes why we don’t rise to our goals, we return to the baseline our nervous system has been conditioned to expect. I break down how predictive physiology, stress exposure, and environmental consistency shape metabolism, hormones, and behavior over time. Topics discussed: - Physiological baselines explained- Predictive nervous system- Stress conditioning patterns- Homeostasis versus

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00:26:16

S 868: Six Longevity Lessons That Improve Health-Span...

Sam Miller Science ·

2026/01/02

Longevity conversations have become increasingly extreme, often prioritizing supplements and protocols over fundamentals. In this episode, I share six core longevity lessons that don’t require quitting your job or chasing the latest biohacking trend. Grounded in both evidence and personal experience, this conversation focuses on the basics that most people overlook. The emphasis is on improving healthspan, not just lifespan, and understanding what actually creates resilience as we age. Topics

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00:12:05

S 867: Silencing Your Inner Critic: How...

Sam Miller Science ·

2025/12/30

Most people would never tolerate someone speaking to them the way they speak to themselves... and yet that internal dialogue often goes unchecked. This conversation explores where negative self-talk actually comes from, why logic and reassurance rarely silence it, and how confidence is built through evidence rather than motivation or affirmations. I break down why coaches and high-achievers are especially vulnerable to an overactive inner critic, and how repeated follow-through quietly reshapes

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00:19:20

S 866: The Resolution Blueprint: Five Principles That...

Sam Miller Science ·

2025/12/26

Drawing from nearly two decades of coaching experience, I break down five universal principles I’ve consistently seen in individuals who actually follow through on their goals. This conversation moves beyond generic goal-setting frameworks and focuses on identity, momentum, decision-making, and psychological resilience. Topics discussed: - Why resolutions fail- Taking imperfect action- Momentum and follow-through- Measuring progress backward- Managing negative self-talk- Mistakes versus identity-

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00:20:15

S 865: High Protein vs Mediterranean Diet for Fat...

Sam Miller Science ·

2025/12/23

High-protein diets and Mediterranean-style eating are often positioned as competing approaches, but the reality is more nuanced. Using a randomized controlled trial as the foundation, I walk through how these two diets compare for fat loss, body composition, and metabolic outcomes. Rather than framing this as an either–or debate, the focus is on extracting the best elements of both approaches and applying them in a way that actually fits real people and real coaching scenarios. Topics discussed: -

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00:27:44

S 864: Understanding PCOS and Metabolism: Energy...

Sam Miller Science ·

2025/12/19

PCOS is often discussed in extremes, but the reality is far more nuanced. Drawing from a large meta-analysis, I walk through what the research actually shows about energy expenditure, metabolic flexibility, and fat loss in women with PCOS. This conversation explores why results can vary so widely, how insulin resistance and metabolic adaptation influence outcomes, and where standard calorie-based models fall short.Topics discussed: - PCOS and energy balance- Metabolic rate variability- Insulin

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00:19:09

S 863: The Nutritional Tradeoffs No One Talks About —...

Sam Miller Science ·

2025/12/16

In this episode, I examine a common eating pattern I’ve seen repeatedly in both research and coaching. Using public health data as a framework, I break down how the way we rely on snacks versus meals quietly impacts appetite, metabolic health, and long-term outcomes.This isn’t about food rules or restriction. It’s about understanding tradeoffs, convenience versus nourishment, calories versus context, and why coaches often recognize these patterns long before a diagnosis exists. Topics Discussed: -

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00:39:46

S 862: Functional Coaching Gone Wrong: How Misapplied...

Sam Miller Science ·

2025/12/13

In this episode, I break down how modern coaching has drifted away from what actually creates lasting results. We talk about the rise of templated solutions is hurting, the misuse of labels, and how fear-based marketing quietly undermines trust between coaches and clients. This is a conversation about responsibility, individuality, and what it really means to guide someone through complex health challenges. Topics discussed: - The functional coaching evolution- Why templates and protocols can

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00:50:46

S 861: Rethinking Menopause Misconceptions: What...

Sam Miller Science ·

2025/12/10

Menopause is one of the most talked about seasons in women's health, yet it is still one of the most misunderstood. In this special workshop replay mashup, I bring together key concepts and conversations to help coaches understand the hormonal, metabolic, and lifestyle shifts that shape a woman's experience in midlife. Topics Discussed: - Physiological shifts behind menopause- Why symptoms get overlooked- How hormonal changes influence stress, sleep, and energy- What coaches miss-

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00:19:22

S 860: Hormones, Fertility, and Microplastics: The...

Sam Miller Science ·

2025/12/08

A concerning amount of studies and data have come out recently to show the presence of micro-plastics in testicles. How big of a deal is this issue? In today's episode, I'm going to breakdown a few recent studies on the topic, explain how to minimize your exposure to these items in question and what to be weary of, and whether or not this is major issue. Topics include: - Hormone Health and Fertility- New Surprising Study on Micro-Plastics in Testicles- Implications Of These Studies- Items To Be

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00:32:26

S 859: The Science Behind Red Light Therapy and...

Sam Miller Science ·

2025/12/02

If you follow the biohacking world, you've probably heard the term red light therapy. It can be easy to write off at first as you wonder how shining a red light on your skin could have so many health benefits so today's episode is looking at the science, studies, and processes that the body undergoes during a red light therapy session. Topics include: - Red Light Therapy and Biohacking World- What to Look for in Red Light Therapy Devices- Origin of Red Light Therapy- How Red Light Therapy

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00:14:21

S 858: Becoming an In-Demand Expert: Lessons From...

Sam Miller Science ·

2025/11/28

All of the testimonials in today’s episode were recorded at our live event this past October. Being together in person is always something special. There’s nothing like watching this community grow, the conversations, the breakthroughs, the energy in the room. Hearing their stories reminded me why my team and I do this work, and why the ripple effect of coaching is exactly what this world needs to change lives.---------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠My Live Program for Coaches: The Functional

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00:17:52

S 857: The Truth About Thyroid Health: What Most...

Sam Miller Science ·

2025/11/25

In this episode, I’m sharing a clip from my recent Thyroid Workshop, where I break down the core concepts coaches need to understand about thyroid health. I explain why thyroid issues rarely come from a single cause and how stress, gut health, micronutrient status, and metabolic adaptation all influence what your clients experience. Topics discussed: - Multiple root causes of thyroid issues- Stress and hormonal conversion- Gut health’s impact on thyroid- Key micronutrient considerations- Effects of

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00:12:39

S 856: Fruit Myth Busting: New Study Reveals That...

Sam Miller Science ·

2025/11/21

There's been a lot of controversy around fruit and fructose consumption on social media but what does the research say? In today's episode, we're going to look at a few apple consumption studies to see where the truth lies and the implications from these studies. Topics include: - Will Fruit Make You Fat?- Focusing On Apple Studies In This Episode- PLOS Study- Review Study- Implications Of These Studies---------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠My Live Program for Coaches: The Functional

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00:27:29

S 855: Five Signs Your Doctor Isn’t Serving Your...

Sam Miller Science ·

2025/11/18

Much like any other industry (with the hopeful exception of airline pilots) there are great individuals and not so great ones. Physicians are no different and in today's episode, we're going to explore 5 red flags that signal it may be time to find another doctor. From not feeling seen and heard to being trigger happy with the prescription pad, these key points are important for your short and long term health. Topics include: - 5 Signs You May Need to Change Physicians- The Reality of

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00:20:10

S 854: The Power of The Upward Spiral & Sustaining A...

Sam Miller Science ·

2025/11/14

We often hear about avoiding a downward spiral and losing momentum whether it's in a health and fitness journey or owning a business but in today's episode, I want to flip that on its head. I want to share some thoughts around the idea of an upward spiral and how to sustain a positive outlook through an endeavor. Topics include: - Sustaining Your Positive Outlook- The Effects of Stress- The Positive Spiral- Broaden and Build Theory- True Physical Health- The Power of A Coach- SHREDS

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