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PODCAST

The Sam Plan Pod with Sam Gwaz

Operation Podcast

This podcast is for all the girlies (men, you too) who learned at a young age to be ashamed and embarrassed of their bodies. Who maybe, even now, struggle to accept themselves and want (possibly need) to feel less alone. This podcast is also for those who want to LEARN how to be the absolute best versions of themselves (mentally and physically), without sacrifice and deprivation. I want to involve you guys in this, whenever you have a question, email me at samplanpod(at)gmail.com or DM me on

health & fitness fitness

All Episodes

01:08:59

TSPP 057: Marathon Fall Out with Alex Rice

The Sam Plan Pod with Sam Gwaz ·

2025/09/16

Alex Rice joins me.. yet again (lol)! We have talked about the training and positives of running a marathon...but what about the fall out? There were a lot of unanticipated negatives that came from the process (for me) and ever since I have been on a journey, ever since, to reconnect with myself, food, and exercise. Podcast Overview: Training / nutrition summary Marathon fall out What did we learn? I hope you enjoy and as always, if you have a question you want answered on my podcast, email

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01:09:49

TSPP 056: New York City, Travel & Weight Gain with...

The Sam Plan Pod with Sam Gwaz ·

2025/08/27

New York City! Or as I like to refer to it: a foodies paradise. In this episode my friend and travel buddy, Alex Rice chat about our favorites as well as tips for avoiding long lines. At the mid way point we tap into our "travel mindsets" as it pertains to food and fitness, how that has changed over time and how we recover once we get back. Podcast overview: NYC travel favorites and tips Travel mindset, nutrition and weight gain Travel mindset, fitness/exercise Returning from travel, getting "back

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16:46

TSPP 055: Half Marathon

The Sam Plan Pod with Sam Gwaz ·

2025/07/19

I ran a half marathon! I wanted to give some insight on how I trained and prepped for my most recent race, the Nike After Dark Half Marathon! It was an evening race, which isn't the norm, so take that into consideration. I also wanted to take this opportunity to dive into why I am breaking up with distance training and the learning opportunity it presented me with. Podcast Overview: - my training for a half marathon - my nutrition for a half marathon - race day specifics - why I am breaking up with

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20:28

TSPP 054: Skinny Tok

The Sam Plan Pod with Sam Gwaz ·

2025/04/29

SKINNYTOK?! A revival of the toxic thin ideal of the 90’s and a new (big) trend on Tiktok. In this podcast I share my perspective, experience, and thoughts. All in hopes of shedding light on a dark topic and clarity where their uncertainty might exist. Podcast overview: Beauty standards are just trends We often learn through experimenting - the pendulum of extremes is a teaching moment The fat phobia of skinny tok leads to women, young girls to harshly judge (hate) themselves Embracing healthy over

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35:15

TSPP 053: We Ran A Marathon

The Sam Plan Pod with Sam Gwaz ·

2025/03/27

WE RAN A MARATHON! This is a special podcast because I'm joined by my brave friends, Alex and Layla. Three months ago when I approached them about the idea of running the LA Marathon..it didn't take much convincing! And here we are on the other side of it - ready to spill the beans: - would we run another? - what did we do well? - what would we change? - LA marathon specifics? If you have a question you want answered on my podcast, email samplanpod@gmail.com to submit. I am always here to help and

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32:51

TSPP 052: I'm running a marathon

The Sam Plan Pod with Sam Gwaz ·

2025/02/26

Welcome back to the podcast! It’s been a minute since I’ve had a lot to share, but I’m back and ready to dive in. Marathon prep is in full swing! In this episode, I’m covering: My journey with running and why I decided to sign up for a marathon The details of my training plan (strength workouts, easy runs, and interval training) My approach to nutrition (calories, protein, carbs, and all the essentials) Supplement recommendations and things to keep in mind And of course, there will be a follow-up

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01:10:40

TSPP 051: Alex Rice: Winter Arc

The Sam Plan Pod with Sam Gwaz ·

2024/12/03

What is a "Winter Arc"? My bestie, Alex Rice joins the pod to define and set up for the next season (winter is coming!). In this episode we address the mental and physical benefits of this concept as well as the struggle of a drop in temperature, shorter days, and so many cookies around every corner. For so many, this is a time of feeling "out of control" but my hope is that we can all reclaim a piece of that and bring intention to what often seems unintentional (weight gain). As a reminder -

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01:10:40

TSPP 051: Alex Rice: Winter Arc

The Sam Plan Pod with Sam Gwaz ·

2024/12/03

What is a "Winter Arc"? My bestie, Alex Rice joins the pod to define and set up for the next season (winter is coming!). In this episode we address the mental and physical benefits of this concept as well as the struggle of a drop in temperature, shorter days, and so many cookies around every corner. For so many, this is a time of feeling "out of control" but my hope is that we can all reclaim a piece of that and bring intention to what often seems unintentional (weight gain). As a reminder -

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40:18

TSPP 050: Sister Sessions: ENDOMETRIOSIS!

The Sam Plan Pod with Sam Gwaz ·

2024/11/26

Statistically, 1 in 10 women have it - but how many struggle through years of pain before arriving to that diagnosis? Yale Medicine claims that, on average, there is a four-to-11-year delay between the onset of symptoms and diagnosis (and treatment). SO LETS TALK ABOUT IT. Maybe your IBS is actually...Endometriosis? Of course, speak to your health care provider and advocate for yourself - no one else will do a better job than YOU. As always, if you have a question you want answered on my podcast,

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01:20:16

TSPP 049: Dating

The Sam Plan Pod with Sam Gwaz ·

2024/10/31

Relationships are a focal point to health and longevity (no debate needed here) - which makes "modern dating" the perfect topic to expand upon and hopefully get some guidance from two of my favorite "experts"; Joe (my high school ex boyfriend) and his bff Art. Both are highly eligible bachelors in Manhattan (in case you or anyone you know might be interested) *wink wink In this podcast we discuss, - dating app do's and don't - 1st date icks - app algorithms - and so much more As always, if you have

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31:01

TSPP 048: Tracking, Macros, and Fat Loss

The Sam Plan Pod with Sam Gwaz ·

2024/08/15

Welcome to the pod! This is heavily requested Q&A regarding my recent "transformation", if you will. *TRIGGER WARNING* I do touch on eating disorders, recovery, and dieting/calorie restriction in this episode. Questions: - what made you start tracking again when you did? - do you track macros/calories consistently? - what did you observe with tracking / what did you change? - how did you know when it was time to take a break from tracking? As always, if you have a question you want answered on my

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01:18:24

TSPP 047: Lyndie Michaela: Fat Loss to Maintenance

The Sam Plan Pod with Sam Gwaz ·

2024/07/30

Welcome back Lyndie (@itsgivinglorify on IG)! Lyndie is an incredible trainer, nutrition and lifestyle coach who specializes in sustainability. In this episode, we talk a lot about macro tracking, food, and the mental challenges of it all! If you're not following Lyndie, you should be. 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

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23:49

TSPP 046: Cardio vs Weights

The Sam Plan Pod with Sam Gwaz ·

2024/07/09

The internet has been saying, "Don't lift, don't run, just walk"... but what are the implications of this advice? what are the negative consequences? How much of each plays a role in health and longevity? This podcast aims to offer that answer with prescriptive advice for curating an optimal, health-focused approach. If you want to learn more about optimizing health span, not just life span - check out Peter Atia's book "Outlive: The Science and Art of Longevity". As always, if you have a question

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33:56

TSPP 045: Rim to Rim

The Sam Plan Pod with Sam Gwaz ·

2024/06/13

RIM TO RIM AT THE GRAND CANYON! On May 31st, 2024 I set off with some friends to take on what only 1% of park visitors do…rim to rim. The route is about 21-24.6 miles, over 5000 feet in elevation gain, incredibly hot, and what makes rim to rim more difficult is no matter where you start and end... you're leaving the hard part for the very end (the slow climb up). This podcast is of course to share my experience - but also to help you take it on yourselves, if you dare! And I really really hope you

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22:08

TSPP 044: Fat Loss

The Sam Plan Pod with Sam Gwaz ·

2024/04/10

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

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01:06:44

TSPP 043: Chef Whitney Aronoff: Healing Your Body...

The Sam Plan Pod with Sam Gwaz ·

2024/03/26

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

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30:56

TSPP 042: Q&A

The Sam Plan Pod with Sam Gwaz ·

2024/03/05

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

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01:02:53

TSPP 041: Kate Morton: Periods, Seed Cycling, and...

The Sam Plan Pod with Sam Gwaz ·

2024/02/14

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

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18:08

TSPP 040: New Year's Goal Setting

The Sam Plan Pod with Sam Gwaz ·

2024/01/09

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

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17:37

TSPP 039: Food Freedom

The Sam Plan Pod with Sam Gwaz ·

2023/12/20

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

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