the shift

small, healthy improvements fuel transformation.

hosted by nutritional therapy practitioner, samantha wolk, the shift membership is built around one simple idea: making small, sustainable changes that actually fit your life.

forget strict diets, overwhelming routines, and unrealistic expectations. here, wellness is about doing what we can, when we can—and letting those tiny tweaks add up to something bigger.

inside the membership portal, you’ll find engaging content that will actually get you excited about living a healthy lifestyle! from weekly recipe drops, grocery lists, and simple meal tutorials, to on-demand education, movement classes and deep-dives with industry experts, you can expect practical tips and the tools you need to create lasting change without the overwhelm.

inside you can find:

  • simplify healthy eating with seasonal meal guides, shopping lists, easy-to-follow recipe video tutorials, and bite-sized nutrition education. pull up a comfy seat, grab your favorite drink, and settle in—sam’s quick, approachable video lessons feel more like a casual chat than a lecture. expect topics like how to build a nourished plate, the top 5 items in her fridge for gut health, making a healthy dinner in 15 minutes or less, grocery hauls, pantry tours, favorite products, and more!

  • create sustainable wellness habits that fit seamlessly into your life. from getting started with a new health shift, setting goals and intentions, mindfulness practices and stress-relieving rituals to optimizing sleep and hydration, sam’s here to help you feel your best with minimal effort—because we only have so many hours in a day, and wellness shouldn’t feel like a full-time job. expect practical, approachable wellness advice you can actually use in your daily life.

  • move your body in ways that feel supportive and energizing. Enjoy on-demand yoga, Pilates, and stretching classes taught by Sam, plus curated resources for strength training, cardio, and everyday movement. whether you have 5 minutes or 50, there's something to keep you motivated. new classes are added monthly.

  • explore in-depth lessons centered around the foundations of your health—like gut health, mineral balance, blood sugar, hormone health, and more. by addressing these core areas, you'll uncover the root causes of your health concerns and gain the knowledge to make meaningful, lasting shifts. expect workshops, webinars, and expert-led lessons designed to empower you to take control of your wellness journey.

  • members can expect exclusive nutrition services with sam, plus discounted pricing on functional lab testing and other services to deepen your wellness journey.

new inside the membership:

nutrition shifts

lifestyle shifts

movement shifts

foundation shifts

60+ on-demand video and PDF resources waiting inside (and counting!)

hi, i’m sam!

as an NTP, my passion is helping people ditch the confusion around nutrition and redefine what a healthy lifestyle actually looks like.

i believe wellness should be simple, sustainable, and something you genuinely enjoy. no diets. no expensive supplement protocols. no extreme plans that take hours of our time. we already have enough stress in our lives—taking care of ourselves shouldn’t add to it.

i’ve found that small, intentional shifts in daily life make the biggest impact, and i created the shift to help you do the same!!

outside of the membership, i offer private nutrition coaching, yoga and movement classes, business consulting, copywriting, content creation, and corporate wellness programs. (multi-hyphenate? guilty.) let’s connect and find the best way to work together!

this isn’t a diet. it’s not a detox.

it’s a shift—in how you move, how you fuel, and how you feel.

no overhauls. no overwhelm.

just small, healthy improvements that fit into your 9-to-5 life.

tiny tweaks that turn into lasting transformation—without counting, cutting, or quitting.

because real wellness doesn’t demand perfection.

it just asks you to start small and keep showing up.

one shift at a time.

a sneak peak of what’s waiting inside:

curious what it’s like inside the shift?


drop your email here and i’ll send you a free video straight from the membership.

joining the shift gives you exclusive access to:

  • nutritional therapy practitioner, health coach, and yoga instructor, samantha wolk

  • a full library of content: on-demand videos and downloadable PDF’s featuring seasonal recipe guides, cooking tutorials, educational resources, movement classes, exclusive voice notes, workshops, and more (with new content added all the time.)

  • exclusive 1:1 nutrition services, member-only discounts, and personalized product recommendations

  • low commitment, low cost, high-value nutrition and health coaching—right at your fingertips!

frequently asked questions

  • you can get as involved as you like! everyone has their own way of learning and prioritizing their health, and the shift is designed to meet you where you are. whether you're diving into every resource or just popping in for a weekly recipe or movement class, it's all about making small, sustainable shifts that work for you.

  • only $9.99 a month! at this point, it’s literally cheaper than a coffee + muffin at your favorite café (which we also love). If you join the annual membership for $109.99, you save a bit—plus, you’ll have an entire year of health coaching, recipes, and resources at your fingertips!

  • no stress! you can cancel anytime, and you won’t be charged at your next billing cycle.

  • You'll have access to a library of on-demand content, including cooking demos, deep dives into the foundations of health, and casual, easy-to-digest lessons. Plus, there will be occasional live workshops and opportunities to connect with Sam in group Q&A sessions!

    If you’d like to go deeper on your health journey and want more targeted, personal support, there are opportunities to work with Sam 1:1, along with exclusive members-only services and discounts.

hi, i’m sam! learn a bit more about the shift.