Simply Well and Beyond

Gosia Nagy

Are you feeling like your body is no longer functioning as it should? Do you want to prioritise your health? Do you want to figure out what you need to do to finally be well so you can show up fully in your life? Are you ready to move from the "too sick to be healthy and too healthy to be sick" zone to "simply well" and thriving? The Simply Well and Beyond podcast exists to inspire and equip busy people to step into the healthiest version of themselves through food choices, physical activity, mindset and practicality. Turn in each week to learn from Gosia Nagy what it takes to be the healthiest version of yourself and how to hack it practically. In addition to weekly solo episodes, where Gosia shares up-to-date concepts, practical hacks and her perspective on everyday life of a person who refuses to be unwell, she also has honest conversations with people who have found their way to being well or much better through lifestyle changes and how they are able to sustain it and what they are doing with being well.

  1. Aug 13

    81 The Empty Seat How to Let Go of a Friendship That Has Already Ended

    Episode 81: The Empty Seat: How to Let Go of a Friendship That Has Already Ended Some relationships don’t end with an argument, betrayal or dramatic goodbye. They simply stop being what they once were. And yet we keep reaching out. We keep making room. We keep the door open. We continue to organise part of our emotional life around someone who is no longer really participating in the relationship. In this episode, I talk about the hidden emotional and physical cost of keeping a friendship alive with your own energy. I share what 25 years of living abroad and moving between countries has taught me about friendships for a reason, a season and for life — and why history alone does not make someone a lifelong friend. Mutual movement does. We also explore why intelligent, capable women keep holding on long after a relationship has changed. Often it is not weakness. It is identity: the good daughter, the loyal friend, the woman who never gives up on people. And sometimes what we call hope is simply grief that has not been allowed to finish. In this episode, you’ll hear: How to recognise when a friendship has quietly become one-sided Why some friendships disappear when proximity, shared routines or life stages change The difference between loving someone and keeping your life on hold for them Why unresolved relationships can create a constant low hum of emotional stress How your mind keeps “checking the door” even when the other person is no longer showing up Why you can care about someone without offering permanent availability How to stop feeding a relationship that now exists mainly in your head A simple Empty Seat Audit you can do this week to reclaim your energy I’ll leave you with one question: Are you protecting an empty chair while overlooking the people who are already in the room? You do not need a dramatic goodbye. You can love someone and still stop waiting for them. If this episode made you think of another woman who needs to hear it, share it with her and simply say: “I thought of you when I heard this.”

  2. Aug 6

    80 How to Set Boundaries With Aging Parents Without Losing Yourself

    Caring for ageing parents does not require you to surrender your home, health or future. This episode explores parental guilt, family expectations and sibling conflict over elderly care. You are allowed to love your ageing parents without giving up your home, your health and your life. Many women live under an unspoken contract: a good daughter stays available, accommodates everyone and proves her love through sacrifice. Nobody asks whether she agreed to that contract—or what it will cost her. In this episode, I challenge the belief that caring for an ageing parent requires an adult daughter to disappear. Through a composite coaching example, I explore what happens when a woman has already set a boundary with her elderly parent but continues to punish herself for it. She has said no on the outside, while still believing that a good daughter should have said yes. We discuss: Why feeling guilty does not prove that you are guilty The difference between setting a boundary and emotionally standing behind it Why love does not require unlimited access to your home, energy or life How to deal with a parent who remains disappointed with your decision Why another person’s unhappiness is not an instruction to abandon yourself Sibling conflict over caring for elderly parents How distant siblings use criticism to manage the guilt of not being there Why you cannot outsource the labour and retain total control How to replace vague guilt with clear, practical responsibility Why a good daughter is not required to sacrifice the life she has spent decades building A parent’s need is real. It does not automatically become your personal assignment. You can acknowledge your parent’s disappointment without agreeing to the arrangement they want. You can love them, support them and contribute to their care without surrendering your marriage, health, ambitions, peace or future. Questions to consider Where am I already saying no but still punishing myself for it? What am I genuinely willing to give once guilt is removed from the decision? There may be no solution in which your parent is happy, your sibling agrees, nobody judges you and you feel completely comfortable. Discomfort is not the same as wrongdoing. Disappointing another person is not the same as abandoning them. Being a loving daughter does not require you to surrender your life. Share this episode If you know a woman who is trying to be a good daughter at the expense of her own life, share this episode with her. Send it without advice or criticism. Simply say: “I heard this, and I thought you might need to hear it too.” She may not need another reminder of what she owes everybody else. She may need permission to stop disappearing.

  3. Jul 2

    79 Why You're Exhausted by 3PM: The Real Reason Sleep Isn't the Fix

    Episode 79 Why You're Exhausted by 3PM: The Real Reason Sleep Isn't the Fix You slept eight hours. You did everything right. And by 3pm you're staring at your screen like someone unplugged you. What if that crash has almost nothing to do with what happened last night — and everything to do with what your body has been asked to carry since 8am? In this episode, I break down why so many high-achieving women hit a wall every single afternoon, even when their sleep looks "fine" on paper. I walk through the blood sugar swing most lunches quietly set up, what's actually happening with your cortisol by mid-afternoon, and the nervous system piece almost nobody talks about — the moment your body finally gets quiet enough to tell you the truth. I also share a personal story of what my own 3pm crash used to look like, and the one small, unglamorous shift that changes it. In this episode: Why the 3pm crash is rarely a sleep problem on its own How a fast-carb lunch spikes blood sugar and sets up the afternoon crash What's really happening with your cortisol by mid-afternoon The nervous system piece nobody talks about — why "quiet" is when it finally hits Why rhythm and built-in recovery matter as much as what's on your plate What to ask your doctor about: thyroid, iron and ferritin, B12, vitamin D, and hormones Why it's worth ruling out sleep apnea if you're chronically wiped out The 5-minute ritual to try before the crash hits — not after "Your energy isn't broken. Your day just isn't built to support it yet." If this one hit home, forward it to the friend or sister who's running on coffee and willpower to get through her 3pm.       3pm energy crash, afternoon fatigue, blood sugar crash, cortisol dip afternoon, tired all the time, chronic fatigue women, nervous system burnout, perimenopause fatigue, energy crash midlife, why am I exhausted by 3pm

  4. Jun 30

    78 Stop Chasing the Perfect Diet: The Boring Basics That Actually Work

    You're still asking the internet — or ChatGPT — for the best diet for you. It's hot, it's bikini season, the pressure is on, and somewhere out there is the perfect plan you haven't found yet. But what if you're overcomplicating the one thing that was always going to work? In this episode I make the case I've been making to clients for almost 20 years: sleep, hydration, and vegetables beat every single diet. Not the new gadget. Not the next supplement. Not the biohack everyone's hanging onto the influencer's last word about. The boring basics — done day in, day out — are where the gold is. I'll walk you through each one, why none of them are complicated, and why the drama and dopamine of the "sexy" health fixes is usually the sign they won't last. I also get honest about my own life as a 20-year expat: how every move turns my carefully built routines upside down, how London brought sugar temptation and a fatty liver warning back into my life, and how going back to basics — not losing the weight I was told to lose — reversed it. In this episode: Why you might be overcomplicating your health — and what to do instead Sleep: becoming the well-slept woman, and why it changes your energy, mood, hormones, brain health, and how you age Hydration: why research suggests around 80% of us are walking around dehydrated — and how we cheat thirst with sugar Vegetables: the simplest rule there is — eat more colourful, non-starchy ones, in any form Movement: why "just start moving" beats the perfect weights programme you're too intimidated to begin Stress and rest: finding your own release valve — not mine — and why it can't be sugar Why importance doesn't need intensity, it needs consistency — the 10-minute walk you actually take The Eat · Move · Rest · Regulate · Ritualize framework, and why ritualizing is what makes it yours How I reversed a fatty liver warning by returning to the basics, not by losing weight You never graduate from the basics. In our busy lives, through every changing season, we don't move past them — we return to them. If today's episode gave you permission to stop chasing complicated and come back to what actually works, share it with a friend who needs to hear it too — and if you've got 30 seconds, leave a review. It helps another woman find her way back to feeling well.

  5. Jun 25

    77 Why Strict Diets Don't Work and What Does

    You eat clean, you start strong, and then life happens and it all unravels. This episode explains why that isn't a willpower problem — it's a design problem. Strict diets are built to end. Here's what to build instead. I eat so strictly it makes people uncomfortable. And I'm here to tell you that strict diets don't work. Both of those things are true. Strictness was never the problem. Temporariness is. A diet has a start date and a finish line — so your results get one too. A daily habit doesn't end, because it stopped being a decision. In this episode I show you why every diet is built to fail, what willpower is actually for, and how to build healthy habits that last — even when life gets hard. In this episode: Why every diet is designed to fail before you even start The real difference between a strict diet and a lifestyle What willpower is actually for — and why it always feels like it runs out Why the habits you force collapse first, and the ones that became you stay The one habit to start with when strict feels impossible Why lasting health is temporary versus permanent, not strict versus loose The line to remember: "You are not failing at the diet. You were forcing it — instead of supporting yourself through it." Loved this episode? Share it with one woman who's stuck in the start-again cycle. Then leave a quick review wherever you're listening — it's how more women who need to hear this actually find the show.

  6. Jun 16

    76 Why You Feel Stuck: You're Not Broken, You're Boxed In

    76 Why You Feel Stuck: You're Not Broken, You're Boxed In You're not stuck. I know it feels like you are — but I want to offer you a different word for it today. You're not stuck. You're boxed in. What if the reason change feels so hard isn't a flaw in you — not a lack of willpower, not some broken part you need to fix — but the room you've been standing in for far too long? In this episode I talk about how your environment quietly decides what feels normal, what feels possible, and what feels out of reach. And this isn't only about health — you can use this lens on your dreams, your work, your body, the version of yourself you keep almost becoming. Having lived in six countries, I've watched the same person feel completely stuck in one room and completely free in another. Each environment gives you a different set of permissions — and the longer you stay inside one box, the more its limits start to feel like the truth about you. Here's what we get into: Why "stuck" is usually the wrong diagnosis — and what's actually happening instead How your environment normalises exhaustion, overdrinking, overeating, and settling until they feel like "just adult life" Why your nervous system treats a big dream as risky when you've never seen anyone around you living it Why we all need cross-pollination: artists need bankers, mothers need women without children How to "leave the room" — not forever, not dramatically — long enough to remember other ways of living exist The problem isn't belonging somewhere. The problem is belonging only here. If your life feels small, repetitive, or uninspiring — the problem may not be your mindset. It might be the environment that only ever reflects the old version of you back to you. Forward this to someone who's stuck in the same patterns and quietly wanting more. So here's your one job this week: notice the box. Then go stand somewhere else, even briefly, and see what suddenly looks possible. That's the whole work.

  7. Jun 11

    75 Why You Can't Stop Eating at Night — Even When You Eat Well All Day

    Why You Can't Stop Eating at Night — Even When You Eat Well All Day You eat well all day. You skip the biscuits at the meeting, you have a sensible lunch, you power through the afternoon without touching the snack drawer. And then 8pm arrives — and somehow you're standing in the kitchen eating toast you don't even want. And the worst part isn't the food. It's the thought that follows. What is wrong with me? Here's what I want you to know before anything else: nothing is wrong with you. You don't have a willpower problem. You have the wrong diagnosis. And the wrong diagnosis keeps you stuck every single time. In this episode: Why willpower is not your problem — and what actually is The four-layer cycle that drives evening eating (biology, nervous system, restriction, and life design) Why daytime restriction and evening compensation are directly connected — you cannot have one without eventually getting the other What ghrelin (the hunger hormone), decision fatigue, and a depleted nervous system have to do with what happens at 8pm Why the shame spiral the morning after makes the whole thing worse — not better The life design question nobody is asking: if food is the only thing in your evening that feels like it belongs to you, that is the real problem to solve Three questions to sit with this week — no meal plans, no rules, no Monday resets "You are not weak. You are depleted. You are not broken. You are running on empty and reaching for the only reliable source of relief available to you at 8pm. It's not a moral failure. It's information." This is the work we do at Simply Well and Beyond. Not more rules. Not more restriction. Understanding what is actually driving the behaviour — and changing the conditions. If this episode spoke to someone you know, send it to her. That is how this work travels.

  8. Jun 3

    74 Sugar Is Not Harmless: What It's Doing to Your Body, Your Brain, and Your Cravings

    EP 74 Sugar Is Not Harmless: What It's Doing to Your Body, Your Brain, and Your Cravings You've probably been told that sugar is just a little treat. A reward. A comfort. Something you reach for because you lack discipline or willpower. But that story is keeping you stuck — and it's not the whole truth. What if the reason reducing sugar feels so hard has nothing to do with weakness — and everything to do with what sugar has been doing for you, biochemically, emotionally, and habitually, every single day? In this episode I want to be honest with you about two things at once: why sugar has such a hold on you, and why that hold matters more than most people are willing to say out loud. In this episode we cover: Why the first discomfort of reducing sugar is normal, temporary, and actually useful The jobs sugar has been doing for you — energy, comfort, reward, escape, pause button The better question to ask instead of "why am I so weak around sugar?" What the science actually says about sugar and reward biology — without the exaggeration The health case for reducing added sugar: inflammation, blood sugar, gut health, hormones, and more Why normal doesn't mean neutral — and why common doesn't mean harmless What your body actually needs when sugar has been filling the gap The difference between conscious choice and automatic reach — and why that's everything "Sugar may comfort you for ten minutes. It does not replace sleep, connection, rest, or a life that has real pleasure in it. That's not judgment. That's just honest." This episode is part of the Sugar Challenge warm-up series. The Sugar Challenge opens Monday 8th June — a short, supported, no-shame break from sugar so you can interrupt the pattern, understand the craving, and find out what your body actually needs instead.   Join the Sugar Challenge  HERE— START Monday 8 June  Work with me → HERE

See All (77)

Trailer

Ratings & Reviews

About

Are you feeling like your body is no longer functioning as it should? Do you want to prioritise your health? Do you want to figure out what you need to do to finally be well so you can show up fully in your life? Are you ready to move from the "too sick to be healthy and too healthy to be sick" zone to "simply well" and thriving? The Simply Well and Beyond podcast exists to inspire and equip busy people to step into the healthiest version of themselves through food choices, physical activity, mindset and practicality. Turn in each week to learn from Gosia Nagy what it takes to be the healthiest version of yourself and how to hack it practically. In addition to weekly solo episodes, where Gosia shares up-to-date concepts, practical hacks and her perspective on everyday life of a person who refuses to be unwell, she also has honest conversations with people who have found their way to being well or much better through lifestyle changes and how they are able to sustain it and what they are doing with being well.

Information

  • Creator
    Gosia Nagy
  • Years Active
    2022 - 2026
  • Episodes
    77
  • Rating
    Clean
  • Copyright
    © 2026 Simply Well and Beyond
  • Show Website
    Simply Well and Beyond