Sam Miller Science

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...

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...

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 cont...

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 c...

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 symptom...

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 Fert...

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 W...

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...

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 - Stre...

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 - Impli...

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...

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...

A popular topic over the past few years is the impact of natural and artificial sweeteners on many of our bodily functions and goals and which sweetener is best for our overall health. In today's episode, we'll be looking at a recent 2024 study looking at Stevia specifically and it's surprising impact and results. Topics include:   - Artificial Sweeteners and Our Microbiome - Recent 20...

A popular topic in the overall health realm but more specifically the mental health space is the role of trauma and our overall health. How does trauma affect the body and overall health? What are the mechanisms going on as coaches that we should be aware of? We'll dive into specifics around this topic including discuss PTSD, the fight or flight response, gut health considerations, and more. Topic...

Almost every woman has a vendetta against cellulite as 87% - 98% of women have some form of cellulite regardless of body fat percentage. In today's episode, we're going to discuss potential reasons for this including gut health and no, I will not be recommending some quick fix cream. You know I am lifestyle, nutrition, and training focused when it comes to our health and that's what we...

Are fermented foods overhyped when it comes to gut health and other health benefits or is it actually underrated? In today's episode, we'll be exploring the area of fermented foods and looking at a few evidence based studies to determine whether it is overrated or underrated. Topics include:   - Overrated or Underrated: Fermented Foods - What We’ll Cover Today - Why Do Fermented Foods Have...

A popular topic around women's health is PCOS, insulin resistance, and potential issues this can cause when attempting to lose fat in a dieting phase. Does PCOS directly affect fat and weight loss efforts or is there more to it? I want to share a recent meta-analysis on this topic and what we can learn as coaches or someone in their own transformation. Topics include:   - Does PCOS Affect Fat...

A very interesting article in the journal Brain Behavior and Immunity examined the relationship between hormonal contraceptives, stress, and inflammation. We'll talk about hormonal birth control and it's potential issues, the soical stress test, how to implement this information, and more! Topics include:   - Hormonal Birth Control, Stress, and Inflammation - Hormonal Contraceptives and Po...

As we head into the colder months, we need to be cognizant of seasonal affective disorder and how it could potentially impact you and your clients. I'll share what symptoms to be aware of, treatment and therapy options, and much more. Topics include:   - Seasonal Affective Disorder - Share, Rate, and Review - SAD Symptoms - Treatment Options - Light Therapy - Vitamin D - Counseling and Therapy...

In this featured replay, I sit down with Andrew Coates to unpack two of the most misunderstood topics in the fitness and nutrition space: reverse dieting and ultra-processed foods. This episode is a masterclass in nuance — helping coaches move beyond trends, challenge popular narratives, and better guide clients in an era of confusion around nutrition and metabolism. Topics discussed: - Why gut he...

In this episode, I want to share a story and framework that have helped me and many of the coaches I mentor break free from the mental loops that keep us stuck — fear, procrastination, and self-doubt. This idea is rooted in psychology, specifically Albert Bandura’s concept of self-efficacy. If you’ve been waiting to feel “ready” before you act — in your fitness, business, or life — this episode is...

Fear of judgment is keeping too many great coaches quiet. I share why playing small isn’t humility — it’s selfishness. If you’re a coach afraid to post or promote your work, this episode will reframe how you see showing up online. Topics Discussed: - The mindset shift every coach needs - How fear of judgment holds coaches back - Reframing content creation - My “Sloppy Joe impersonating a burger” s...

In this featured replay I join Brad Jensen on his podcast  — The Next Level Health & Fitness Podcast, I dig into one of the biggest gaps in health today — what happens when clients don’t get answers from their doctors and turn to coaches instead. We cover why “just talk to your doctor” often fails, how hormones and sleep shape client behavior, and why coaches have to raise the standard if we w...

Wanted to answer a few questions we haven't covered yet on this platform discussing the science of GLP-1, HRT, fertility options and considerations, and more. Topics and questions include:    ⁠Save your seat for the FREE GLP-1 Workshop - October 1st 2025 - The Science of GLP-1 - Gluconeogensis - What Concerns Me About GLP-1 Use - HRT, Men, and Fertility - HRT Application Example - Testing and...

You've probably heard by now or come across the injection semaglutide known by its  brand name Ozempic. Is it the miracle drug that tout it to be or is it a giant mistake for individual's long term health? I'll explore some of the potential consequences of this drug, who I believe it would benefit most, and more! Topics include: Save your seat for the FREE GLP-1 Workshop - October 1st...