The Simply Wellness Show

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...

The Simply Wellness Show | “Gut Glow-Up—Fibermaxxing for Fall”

"Where Health is Made Simple"

Fall produce is fiber gold, and this episode shows how to use it to boost digestion, mood, cravings, and immune resilience. We dive into the Fibermaxxing trend with practical tips, seasonal foods, and simple swaps that make gut health feel exciting and approachable. Learn how fiber can steady energy, curb sugar spikes...

The Simply Wellness Show |  “Fall Energy Fix—Why You’re Drained and How to Get It Back” 

"Where Health is Made Simple"

Fall doesn’t just bring cooler temps and pumpkin spice—it also disrupts your body’s energy, with shorter days affecting hormones and busier schedules throwing off meals. In this episode, we share practical, seasonal strategies—like meal timing, hormone-...

The Simply Wellness Show |  “Stress-Proof Your Season—How to Stay Energized, Focused, and Calm This Fall”

"Where Health is Made Simple"

Fall can feel like a sprint—longer to-do lists, shorter days, and holiday buildup can leave you running on empty. In this episode, we break down why fall stress hits so hard and share quick, science-backed tools to reset your nervous system, fuel your body with sea...

The Simply Wellness Show | "The Pumpkin Spice without the Crash"

"Where Health is Made Simple"

Fall is full of cozy foods, pumpkin spice, and game-day snacks—but it can also bring energy crashes, weight gain, and guilt. This episode shows you how to enjoy the season guilt-free with simple strategies to balance comfort foods, avoid the crash, and ditch the “start over in January” spiral.

Ready to take the...