Summary of "FANGIRLING w/ SMALLER SAM PCOS" – The Carpool Podcast with Kelly and Lizz

Episode Information:

• Title: FANGIRLING w/ SMALLER SAM PCOS
• Hosts: Kelly Stumpe and Lizz St. John
• Guest: Smaller Sam (Sam Pace)
• Release Date: July 15, 2025

1. Introduction and Guest Spotlight

The episode kicks off with Kelly and Lizz introducing their special guest, Smaller Sam (Sam Pace), a prominent figure known for her inspirational weight loss journey and innovative fast-food hacks tailored for busy moms. Lizz highlights Sam's remarkable transformation, stating, “She has lost 255 pounds and she does a lot of her content on high-protein, lower-calorie meals” (02:32).

Notable Quote:

Lizz: “She has really great fast food hacks, good recipes... it was just really one of the deepest, most inspiring episodes we've ever done.” (02:32)

2. Sam’s Influence and Social Media Presence

Kelly and Lizz express their admiration for Sam, emphasizing how her content has become a daily resource for managing meals on the go. Lizz remarks, “We're always like, what are we eating? Pull out Smaller Sam's Instagram” (03:24), illustrating Sam’s impact as a go-to influencer for practical, sustainable eating solutions.

Notable Quote:

Lizz: “I would probably stop what you're doing if as long as you're not driving and go check out her Instagram or TikTok for more context.” (01:36)

3. Sam’s Weight Loss Journey and Content Creation

Sam shares her weight loss journey, starting with the inception of her Instagram page, Smaller Sam PCOS, in May 2020. Initially, it was a personal accountability tool, but her content gained widespread attention after her first significant weight loss milestone. She recounts, “Everything I went viral on TikTok after the first 200-pound loss” (06:34).

Notable Quote:

Sam: “People care because you've had an incredible transformation which requires an incredible amount of discipline.” (06:34)

4. Managing PCOS and Personal Struggles

Delving deeper, Sam discusses her diagnosis with PCOS at age 12 and the subsequent challenges, including weight fluctuations and managing her health during pregnancies. She explains how PCOS impacted her life, leading to significant weight gain post-pregnancy and exacerbating postpartum depression and anxiety.

Notable Quote:

Sam: “Women with PCOS are more likely to experience postpartum depression and anxiety... it just spiraled.” (27:24)

5. Fast Food Hacks and Sustainable Eating

A significant portion of the conversation focuses on Sam’s expertise in creating healthier fast-food alternatives. Kelly asks, “How do you find the recipes or not the recipes, find the orders?” (10:05), leading Sam to elaborate on her method of selecting grilled chicken options and substituting high-calorie sides with salads or foregoing them entirely.

Notable Quotes:

Sam: “If a place offers grilled chicken, I'm going to get the grilled chicken or ask for a substitution.” (10:05)

Kelly: “Why can't we just have this? Why do we have to have this?” (11:33)

6. Merchandising and Collaborations

The discussion shifts to Sam’s merchandise collaborations, particularly her partnership with Clean Simple Eats. The hosts praise her ability to maintain authenticity while expanding her brand, noting the rapid sell-out of her merchandise.

Notable Quote:

Liz: “She just launched the cutest merch, which sold out.” (12:06)

7. Recipe Highlights and Viral Content

Sam highlights her most viral recipes, including her spring roll series and a protein-packed macaroni and cheese recipe. She candidly shares a moment where a culturally inaccurate term in her spring rolls led to controversy, showcasing her transparency and willingness to learn from mistakes.

Notable Quote:

Sam: “I misnamed a cultural food and pissed a lot of people off, but it was probably my most viral recipe.” (18:13)

8. Kelly’s Personal Journey and Overcoming Adversity

Kelly opens up about her tumultuous past, detailing her struggles with PCOS, eating disorders, financial debt from therapy costs, and her husband's battle with alcoholism. She describes the turning point where she realized the necessity to prioritize her health for the sake of her children.

Notable Quotes:

Kelly: “I have to be 100%. I have to be healthy. I have to be the one that I know they can rely on.” (34:35)

Liz: “You have such a powerful why.” (34:51)

9. Impact on Family and Children

Kelly shares a poignant moment where her daughter didn’t recognize her before her weight loss, underscoring the emotional aspect of her journey. She reveals her deepest fear of her children witnessing her struggles, reinforcing her motivation to maintain a healthy lifestyle.

Notable Quote:

Kelly: “My deepest fear is that my children saw me struggle... my girls are the reason that I am still here.” (37:10)

10. Food Philosophy and Parenting Approach

The conversation transitions to how Kelly plans to address food and health with her children, emphasizing a balanced approach without strict restrictions. She advocates for teaching children to understand how food affects their bodies rather than imposing rigid diet rules.

Notable Quote:

Kelly: “It's more about how it makes our body feel and less about restricting.” (44:51)

11. Practical Meal Ideas and Quick Recipes

In the segment “Ditch the Drive Through,” Kelly and Sam exchange quick, healthy meal ideas suitable for busy families. They discuss easy-to-make dishes like enhanced ramen using bone broth and soft-boiled eggs, ensuring meals are nutritious without compromising on flavor.

Notable Quote:

Liz: “It's my favorite. Pumped up ramen with bone broth and a jammy egg... it’s so easy.” (50:15)

12. Conclusion and Final Thoughts

The episode concludes with heartfelt appreciation from Kelly and Lizz for Sam’s inspiring story and practical advice. They reinforce the message of sustainability in health and the importance of a supportive community for ongoing success.

Notable Quote:

Sam: “You are such an inspiration.” (38:05)

Key Takeaways:

• Inspiration Through Transformation: Smaller Sam’s weight loss journey serves as a beacon of hope and practical guidance for moms managing PCOS and busy lifestyles.

• Sustainable Eating Practices: Emphasizing the importance of realistic and maintainable diet choices, especially for those frequently relying on fast food.

• Impact of Personal Struggles: Kelly’s candid sharing of her battles with PCOS, postpartum challenges, and family issues highlights the resilience required to overcome personal adversities.

• Balanced Parenting Approach: Promoting a healthy relationship with food for children by focusing on how food affects the body rather than imposing strict diets.

• Community and Support: The power of following relatable influencers and having a support system to navigate weight loss and health challenges.

Notable Quotes Compilation:

• Lizz: “She has really great fast food hacks, good recipes... it was just really one of the deepest, most inspiring episodes we've ever done.” (02:32)
• Sam: “People care because you've had an incredible transformation which requires an incredible amount of discipline.” (06:34)
• Kelly: “Why can't we just have this? Why do we have to have this?” (11:33)
• Kelly: “I have to be 100%. I have to be healthy. I have to be the one that I know they can rely on.” (34:35)
• Liz: “You have such a powerful why.” (34:51)
• Kelly: “My deepest fear is that my children saw me struggle... my girls are the reason that I am still here.” (37:10)
• Kelly: “It's more about how it makes our body feel and less about restricting.” (44:51)
• Sam: “You are such an inspiration.” (38:05)

This episode of The Carpool Podcast offers a profound exploration of weight loss, managing PCOS, and balancing family life, all delivered through engaging conversations and authentic storytelling. Whether you're seeking motivation, practical tips, or relatable experiences, Kelly, Lizz, and Smaller Sam provide valuable insights to support your journey toward a healthier, more balanced life.