The Upgrade Effect
Welcome to The Upgrade Effect. I’m Samantha, a Certified Teacher and Nutrition Coach. This is where real science meets practical wellness, and where understanding how your body works empowers you to create habits that actually upgrade your health for the long haul. Each episode, we explore holistic wellness — from brain health to digestion and everything in between. We’ll dive into the science behind strategies that help you build strong foundations, improve your overall well-being, and make sustainable changes that enhance all aspects of your health. Time to upgrade.
Episodes
In this episode of The Upgrade Effect, we're diving deep into the gut—not just as a digestive system, but as the command center for your mood, immunity, and long-term wellness. Join me as we explore the delicate balance between beneficial and harmful bacteria in your gut microbiome. We’ll cover the science of probiotics, prebiotics, and the gut-brain connection, shedding light on how your digestive health influences everything from...
This episode breaks down the full journey of digestion—from the mouth to the gut—explaining what each organ does and how they all work together. We go beyond food to explore what really affects digestion: space between meals, breathing, food combining, and even stress. Whether you’re dealing with bloating or just want to better understand your body, this is a practical, science-backed guide to improving how you feel—so you can star...
In this episode of The Upgrade Effect, we chat with Nelson Olive Oil Co. about the health benefits of olive oil, how to choose the best quality, and why this liquid gold is an essential part of a wellness-focused diet. Olive oil is the healthiest fat you can put in your body. It's time for an upgrade.
Travel isn’t just sightseeing—it fundamentally changes the way you think and comes with a massive neurological upgrade. In this episode of The Upgrade Effect, we break down the highs and lows of traveling and how every experience, the good, the bad, and the ugly, leaves you with a fresh perspective. Few things have the power to transform you like travel. It’s the ultimate upgrade—expanding your mindset, shifting your priorities, an...
What do you need to do? It depends on WHAT THE GOAL IS. In this episode of The Upgrade Effect, I’m joined by Meaghan Keating, a Certified Fitness and Nutrition Coach, to discuss why dieting is often a scam and how health fads can leave you feeling overwhelmed. We explore how your unique goals should guide your approach to health—whether it’s building muscle, losing weight, or simply feeling your best. Meaghan shares her experience ...
In this episode of The Upgrade Effect, we’re putting water under the microscope—literally and figuratively. From the tap to the bottle, reverse osmosis to hydrogen water, we'll sip through the pros and cons of each type of water and take a closer look at the liquid you’re gulping down every day. Spoiler alert: not all water is created equal.
Is your body running on battery acid or a peaceful mountain spring? In this episode of The Upgrade Effect, we get real about pH balance—what it is, why it matters, and how to stop your insides from feeling like a science experiment gone wrong. Join us as we break down the science, toss in a few laughs, and share practical tips to keep your body chemistry as zen as God's plan. Science meets self-care just about every time.
Motherhood: the ultimate test of patience, endurance, and your ability to function on zero sleep. In part two of our series, we’re spilling the tea on the daily chaos, sharing relatable moments, and dropping sanity-saving tips to help you survive the madness.
It’s real, it’s raw, and it might just make you feel a little less alone. Pop in your earbuds—this one’s your survival guide.
Join us in this 2-Part Series on Motherhood. In Part 1 we get into where we were when we VERY UNEXPECTEDLY found out we were pregnant. We discuss fears, experiences and contrast our birth stories. Moral of the story is: pregnancy is the beautiful most insane miracle we believe any woman could ever go through.
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This episode of The Upgrade Effect takes a fresh look at goal-setting through a scientific lens. We uncover what drives focus and follow-through, then share practical methods to turn big ambitions into achievable weekly steps. No fluff—just tools to help you take action and make real progress. If you’re serious about leveling up, this is where it starts.
In this episode of The Upgrade Effect, we uncover some unsettling truths about the food industry. Drawing on insights from Vani Hari (aka “The Food Babe”), we explore 15 surprising ingredients the FDA allows in our food, despite the potential detrimental health risks. From antibiotics to MSG, these additives are more prevalent than you might expect—and they could be impacting your well-being. We will also offer some healthy alterna...
In this episode, we’re diving into the powerful health practices that have transformed our lives — and that anyone has access to, which creates lasting change. From simple, God-given tools like sunlight and breath work to other daily habits that elevate our well-being, we discuss how these practices can shift the trajectory of your health. Whether you’re new to wellness or a seasoned practitioner, we believe that small, daily and i...
In this episode, we dive into the difference between being motivated and being driven. While motivation often comes in bursts and can be fleeting, being driven is about having a long-term vision that keeps you pushing forward, even when motivation fades. We’ll discuss why it’s important to know what truly works for you when it comes to staying motivated, and how identifying those strategies can help you maintain consistency in your...
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