Welcome to the VITALLY NOURISHED Podcast - For the woman who's done the diets, feels out of sync with her body, and wants something deeper than food rules and quick fixes. Hosted by Shay, a Registered Holistic Nutritionist and Wellness Coach, this podcast explores practical wellness through an ancestral, seasonal, somatic, and bioenergetic lens - without the diet dogma.
Each episode helps you untangle confusing health advice, reconnect with your body's signals, repattern your rhythms, and understand the "why" behind your symptoms—so you can feel nourished, grounded, and more like you again. This isn't about extremes. It's about making sense of your biology in a modern world, with real tools for sustainable change.
[EP 13] Body Composition, Capacity and Sustainable Change
Forget the scale—your body composition matters more than weight. In this episode, I share how to focus on strength, energy, and sustainable habits instead of chasing numbers. We dive into matching your goals to your capacity, building foundational sleep, nutrition, and movement habits, and approaching fitness without burnout or restriction. If you've ever felt stuck in dieting cycles or frustrated with quick fixes, this episode offers a practical, body-positive roadmap to feel strong, capable, and confident in your body.
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[EP 06] Thyroid & Time Conflicts: The Missing Link in Your Metabolism, Burnout & Stress
[EP 11] As Within, So Without - Seasonal Eating, Chronic Fatigue & Omega 6 PUFAs
TIMESTAMPS:
00:00 Introduction and Apologies
00:20 The Reality of Pursuing Passions
01:05 January Resets and Societal Pressures
02:13 Unpacking the Phrase: What You Do in Private Shows in Public
05:24 The Impact of Social Image and Belonging
08:31 Body Composition vs. Weight Loss
11:04 The Importance of Sustainable Health Practices 1
8:32 Personal Journey and Practical Tips
26:51 The Alternative Path to Health and Fitness
40:27 Conclusion and Final Thoughts
Today I'm easing us into Season 2 with a slower, more sustainable rhythm —
I'm exploring winter physiology, holiday eating, metabolism, cravings, and the emotional landscape of feasting traditions. You'll hear me break down why your energy shifts in the darker months, how circadian rhythms reshape appetite, and why carb cravings (and even going back for dessert) can make complete sense for your nervous system.
I share how I personally navigate intuitive eating this time of year without slipping into restriction, the subtle difference between "saving room" and self-starvation, and how stress, sleep, and insulin resistance can show up in winter. I also talk through some real-life moments — including my infamous "angry food gremlin" — that show how body trust is built through lived experience, not perfection.
If you're feeling the pressure of the season, or worried that feasting will unravel your progress, this episode offers a grounded, gentler lens. My hope is that you walk away with simple, practical ways to support your metabolism, regulate your body clock, and bring more pleasure and ease into your holiday rituals.
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TIME STAMPS:
00:00 Introduction and Podcast Update
01:07 Balancing Work and Podcasting
03:20 Holiday Stress and Metabolism
04:10 Managing Winter Energy and Light Exposure
08:20 Carb Cravings and Insulin Resistance
13:10 Feasting and Relationship with Food
26:22 Practical Tips for Holiday Eating
33:57 Conclusion and Upcoming Plans
12 Oct 2025
As Within, So Without - Seasonal Eating, Chronic Fatigue & Omega 6 PUFAs
What if your gut is more than a digestive system—what if it’s a guardian, translating the outside world into signals your body can understand? In this episode, we explore how seasonal foods, hidden fats, and your body’s rhythms influence energy, mood, and vitality.
Discover:
How eating with the seasons can speak to your metabolism, immunity, and inner balance.
The role of omega-6 PUFAs in triggering fatigue, inflammation, and hibernation-like states.
Seasonal superfoods—salmon, root vegetables, pomegranate—that naturally support your hormones and energy.
Practical ways to align your food, environment, and body’s innate rhythms for more vitality and ease.
Tune in to connect with the subtle signals your body is sending and learn how the rhythms of nature can guide your energy, metabolism, and inner harmony.
TIME STAMPS
00:51 Welcome back to Season 2
02:01 Seasonal Eating: Embracing Autumn
07:35 The Benefits of Eating Seasonally
22:01 Nutritional Highlights of Autumn Foods
31:18 Understanding Omega-3 and Omega-6
40:15 Wrap Up - Come say hi on Instagram
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10 Aug 2025
[EP 10] Finding Peace with Food: A Real Talk on Intuitive Eating and Trusting Your Body
In this episode, I’m sharing what intuitive eating really means—beyond the myths and diet culture noise. I open up about my own journey, from strict restriction and burnout to learning how to trust my body again. Intuitive eating has become the foundation of my approach, especially for women dealing with gut issues, metabolism struggles, and body image challenges.
I explain why intuitive eating isn’t just “eating whatever you want,” but about tuning into your body’s true signals and honoring your health in a way that feels balanced, nourishing, and empowering. I also talk about the common challenges you might face along the way—like hormonal imbalances, emotional ties to food, and the impact of processed foods.
With evidence-informed insights and practical tips, I hope to offer gentle encouragement and guidance for anyone who’s ready to step away from dieting and food stress, and instead build a more connected, peaceful relationship with food and yourself.
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Rewild Your Gut in 7 Days - Free Guide
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TIME STAMPS
00:50 Understanding Intuitive Eating
06:31 The Science Behind Intuitive Eating
12:26 Common Pitfalls of Intuitive Eating
25:14 Practical Tips for Intuitive Eating
36:02 Conclusion and Next Steps
27 Jul 2025
[EP 09] The Archetypes of Beauty: Hot Girl Culture, Wellness Gurus, and the Cost of Chasing ‘Health’
In this episode,
In this episode, we dive deep into how mainstream wellness culture often masks diet culture’s old narratives: pushing narrow archetypes of beauty and health that don’t serve long-term wellness.
We unpack the influence of social media wellness gurus, the “hot girl” aesthetic, and why focusing solely on being skinny can disconnect us from true vitality.
Learn how mirroring, co-regulation, and expanding your inner definitions of beauty can help reclaim your wellness on your own terms. We explore why a hyper-focus on being smaller, prettier, or more controlled often backfires on the nervous system and metabolism, and what it actually means to desire vitality, confidence, and body sovereignty.
This episode is for anyone ready to break free from external pressure and cultivate body trust, confidence, and sustainable self-care.
You'll hear about:
The difference between being well vs performing wellness
How beauty archetypes influence behavior, food choices, and self-worth
The hot girl, it girl, and clean girl aesthetics — and what’s underneath them
The role of mirroring and co-regulation in how we perceive beauty
Why it’s okay to want to feel hot or lose weight — and how your approach is what matters
How to shift from self-objectification to self-connection
This episode is both a call-in and a reclamation — a soft but honest mirror for any woman who’s ever felt like she was doing everything “right” and still not feeling like enough.
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TIME STAMPS
00:52 Is Wellness the New Diet Culture?
04:24 The Impact of Social Media on Wellness
10:03 True Wellness vs. Performative Wellness
14:54 The Return of Diet Culture in Disguise
22:43 Redefining the 'Hot Girl' Archetype
25:31 Building Your Own Wellness Archetype
26:46 Reframing Hotness Beyond Aesthetics
29:46 The Impact of Social Media on Body Image
30:59 Embracing Body Changes and Self-Worth
32:39 The Importance of Being Seen and Feeling Safe
35:11 Challenging Negative Thoughts and Expanding Perspectives
39:54 Listening to Your Inner Voice
44:03 Practical Tips for Reclaiming Wellness
47:02 Nutritional Support for Mental Health and Wellness
49:08 Conclusion and Final Thoughts
Is the sun actually your enemy—or is it your disconnected modern lifestyle?
In this episode, we explore what it really means to build sun resilience from a holistic, bioenergetic perspective. From regulating your circadian rhythm and reducing PUFAs to understanding melanin and building your solar callus through intuitive exposure, I walk you through ancestral sun care that doesn’t come from a bottle.
You’ll learn:
Why you burn easily (and how to change that)
How early light, melatonin, and vitamin E support your skin
Why industrial seed oils may be making your sun sensitivity worse
The connection between nervous system dysregulation and summertime depression
Whether you’re sun-phobic or sun-obsessed, this episode will shift how you approach light, skin, and seasonal wellness—so you can live in rhythm with nature, not fear it.
TIME STAMPS:
00:43 Exploring the Power of the Sun
01:27 Understanding Solar Health and Resilience
04:21 The Sun as a Nutrient
08:47 Building Your Solar Callus
24:37 Smart Sun Care Practices
30:25 The Role of Diet in Sun Protection
30:56 The Impact of Industrial Seed Oils on Health
32:06 Balancing Fats in Your Diet
34:42 Understanding the Role of Sunlight and Diet
36:48 Personal Experiences with Diet Changes
39:31 Nervous System and Sunlight
45:55 Practical Tips for Sunburn Recovery
52:14 Building a Solar Resilient Lifestyle
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29 Jun 2025
[EP 07] How to Fix Your Metabolism: Maintenance Calories, Hormones + Metabolic Myths
Shay Vyta discusses the connection between metabolism, carbohydrates, blood sugar, and female hormones, revealing how eating more can support progesterone, thyroid function, and mental well-being.
15 Jun 2025
[EP 06] Thyroid & Time Conflicts: The Missing Link in Your Metabolism, Burnout & Stress
Host discusses the connection between thyroid health, metabolism, and the impact of chronic stress and disrupted circadian rhythms on energy levels and overall well-being, emphasizing the importance of aligning with one's natural pace.
Host discusses true hydration, explaining mineral imbalances, water quality, and the impact of EMFs, revealing surprising dehydration signs and offering practical solutions.
This episode explores the foundations of lasting change, the food landscape, and the impact of diet culture on perceptions of health, emphasizing compassion and nourishment for the body and mind.
15 Mar 2025
[EP 01] Gut Health, Burnout & Breaking Free from Self-Destructive Habits
Host discusses personal health journey, including gut health issues, burnout, and breaking free from self-destructive habits, emphasizing the importance of finding a personalized approach to nutrition for long-term well-being.
15 Mar 2025
[EP 03] The Best Way to Fast: Circadian Rhythm Fasting & Why Breakfast is Best
Host discusses circadian rhythm fasting, explaining how timed eating patterns impact blood sugar, metabolism, and hormones, especially for women, to optimize energy and digestion.
15 Mar 2025
[EP 02] Rewild Your Gut: The Vagus Nerve, Microbiome and Your Gut Health
The podcast episode explores the gut's role as an ecosystem influencing immunity and brain function, highlighting the vagus nerve connection and imbalances, while emphasizing the importance of brain-gut communication for overall well-being.
Podcast Authority Score: 25 / 100
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