The Simply Wellness Show

In this continuation of the Too-Tired Eating conversation, we move from understanding why food feels hard to designing systems that remove the decision-making altogether.

In this episode of The Simply Wellness Show, I walk through how to build food systems that work before energy drops. We explore strategic convenience, protein as an anchor, repeatable Build ...

In this episode of The Simply Wellness Show, I sit down with a special guest who designs immersive retreat experiences rooted in intention and integration.

We explore why stepping out of your everyday environment often creates clarity, energy, and sustainable change that feel out of reach at home. This conversation reframes retreats not as indulgence or escap...

If some days the idea of making a healthy choice feels like too much, this is for you.

Those days are not a failure. They are a signal that capacity is low.

In this week’s episode of The Simply Wellness Show, I am talking about Too-Tired Eating and how to nourish yourself when your brain is done and your energy is gone.

This episode is not about motivation or meal prep perfection. It is about eating in a way that actually sup...

If every January you try to clean things up with food and it somehow feels harder instead of easier, this episode is for you.

In this episode of The Simply Wellness Show, I explain why common January nutrition advice often backfires for high-functioning adults. When meals become lighter, looser, or quietly restrictive, the body responds with cravings, food no...

If you know what to do for your health but everything falls apart when life gets busy, this episode is for you.

In this episode of The Simply Wellness Show, I break down why consistency is not a discipline problem and why better habits are not the answer for overwhelmed, high-functioning adults. If your wellness routine col...

If you know what to do but it suddenly feels harder than it should, this episode is for you.

In this episode of The Simply Wellness Show, I’m walking you through why habits often start to feel heavy during seasons of growth and why that does not mean you are failing. For high-functioning people, resistance is not a la...

If you’ve ever started January strong only to feel your habits quietly unravel by week two or three, this episode is your exhale. In this episode of The Simply Wellness Show, Sammy takes listeners inside the real reason habits fall apart, and it has nothing to do with discipline, motivation, or willpower.

Instead of surface-level habit advice, this conversa...

Instead of subscribing to the pressure-filled “New Year, New You” culture, this episode helps listeners reclaim their energy, sanity, and wellness by choosing just one keystone habit — a simple, sustainable action that creates a powerful ripple effect throughout their entire life. This is a relief-filled, grounded approach to the new year, designed specifically for high-performing people who are exhausted by overh...

New Year, same you — smarter habits. This year, we’re ditching the all-or-nothing resolutions and building a version of wellness that actually fits your real life.

• Key Talking Points:
  • The All-or-Nothing Trap: Why perfection-based resolutions fail and how low-effort, high-impact habits are the true catalyst for long-term success.
  • Protein as a Keystone Habit: How prioritizing protein at meals stabilizes hunger, ...

What this episode is all about:

• Prioritizing your gut health with simple food choices can banish holiday bloat, boost immunity, and improve your mood.
• The Gut-Brain Connection: How stress and guilt (from previous episodes' focus) directly impact gut health and digestion.
• Fermented Favorites: Simple ways to incorporate gut-friendly foods like kimchi, kefir, and yogurt int...

What this episode is all about:

• The "Pre-Game" Myth: Why starving yourself before an event backfires (connecting to stress/guilt physiology).
• Plate Management: Simple strategies like the "protein first" rule and mindful portioning (linking to 2025 protein trends).
• The "Sober Curious" Option: Discussing creative non-alcoholic drinks and managing alcohol's impact on health...

What this episode is all about:

• Enjoy the holidays without the guilt hangover.
• Joy is your most metabolically active nutrient — why pleasure fuels physiology.
• Stress, not sugar, is the real metabolism disruptor.
• The AND Principle: greens and dessert, structure and freedom, discipline and ease.
• Hunger cues as body intelligence &...

What this episode is all about:

• Thanksgiving isn’t the problem — how you think about it is.
• Mindful eating
• Guilt-free holidays.
• The physiology of enjoyment (why pleasure aids digestion).
• Why one day doesn’t undo progress — but guilt can.
• How to savor food and connection intentionally.

What this episode is all about:

• You don’t need to survive the holidays, you can savor them.
• Why the all-or-nothing cycle hits hardest at the holidays.
• How to “buffer” meals with protein and rhythm.
• Nervous system hacks: pre-event breathing, water + walk rituals.
• Language for setting boundaries with food-pushers and ...

What this episode is all about:

• Why stress hormones block results (and gratitude reverses it).
• 3-minute daily gratitude ritual for high performers.
• Reframing “thanksgiving” from a holiday to a daily health practice.
• Gratitude isn’t just emotional — it’s metabolic medicine.

Ready to take the next step in your wel...

What this episode is all about:

• The nervous system after sugar + stress (how to reset without punishment).
• 3-day “feel-good reset” that’s not a cleanse: protein + color + rhythm.
• How to use November as your season of re-regulation.
• Food freedom meets structure — how to reset your habits without restriction.
• I ...

What this episode is all about:

• Myth: “Sugar causes instant hyperactivity.” → Truth: It’s blood sugar + sleep, not one candy bar.
• Myth: “Fall detoxes are the fix.” → Truth: Your body already detoxes—support liver + gut instead.
• Myth: “If you get sick, your immune system is weak.” → Truth: Response strength ma...

The Simply Wellness Show | “Functional Beauty Meets Wellness—Your Fall Inside-Out Glow”

"Where Health is Made Simple"

Fall is the perfect season to glow from the inside out, and this episode shows how beauty and wellness intersect through functional nutrition and simple rituals. Learn which nutrients and seasonal foods—like collagen, pumpkin seeds, and salmon—support skin, hair, and energy, while ...

The Simply Wellness Show | “Sick Days Aren’t an Option—How to Stay Well This Fall”

"Where Health is Made Simple"

For high performers, getting sick isn’t just inconvenient—it can derail everything. This episode shares functional medicine strategies to strengthen immunity, support digestion, and protect energy so you stay present and productive even during peak cold and flu season. Learn pract...