Should you eat before you work out, or are you better off exercising on an empty stomach? Fasted workouts have become increasingly popular, especially with claims that exercising without eating first can help your body burn more fat. And on the other end of the spectrum, we've been told that we need to perfectly time our pre and post workout nutrition to maximize performance, recovery, and muscle growth. So, what actually matters? One important distinction is that burning mor

Red light therapy seems to be everywhere, from glowing face masks and handheld devices to full-body panels at gyms, spas, and recovery studios. But is it actually doing anything, or is this another wellness trend that has gotten ahead of the science? In this Wellness Bite of Wellness Explained, I’m taking a closer look at red and near-infrared light therapy, also known as photobiomodulation, and what the research actually tells us. We’ll explore how specific wavelengths of li

You’re getting what seems like enough sleep...but you’re still waking up tired, reaching for caffeine, or wondering why your energy disappears halfway through the day. In this episode of Wellness Explained, I’m looking beyond the number of hours you spend in bed and exploring some of the less obvious reasons you may still feel exhausted. We’ll talk about the difference between sleep quantity and sleep quality, how stress can affect how restorative your sleep actually is, and

It sometimes feels like being healthy has become a full-time job. Track your steps. Optimize your sleep. Take the right supplements. Get enough protein. Buy the wearable. Try cold exposure. Get morning sunlight. And don't forget whatever longevity hack is trending this week. I'm a nutritionist, and I genuinely love learning about this stuff. But even I sometimes wonder: Are we overcomplicating wellness? The problem isn't necessarily that all of these things are useless. Some

If you've been part of the Wellness with Sandy community for a while, you know my mission has always been to simplify health and wellness by translating the latest science into practical, realistic strategies that fit everyday life. Well...I'm so excited to finally share what's next! I'm launching my very first podcast, Wellness Explained, at the end of this summer! This podcast has been a dream of mine for quite some time. Over the years, I've had the privilege of working wi

Being 10 weeks postpartum, I wanted to take a moment to discuss recovery. While doctors are very adamant about consistent follow-ups and guidance throughout the duration of pregnancy, there is a huge gap in standard of care when that is applied to postpartum health. When we talk about recovery, everyone focuses on sleep (or lack thereof) and coffee/stimulants/caffeine, etc. But your body just spent 40 weeks being a literal 24/7 construction site, and it likely used up its ow

Let’s be honest. We all want to age like fine wine. Do you know a person in their fifties, sixties, or even seventies who look great...

Ah, menopause––a period in life when it feels like your body is fighting an internal battle and you’re paying the price. Sudden and...

Hormones are chemical messengers with a profound impact on our health, wellbeing, cognition, energy levels, and longevity. Under normal...

Picture this: You’ve had a crazy day, and suddenly you find yourself devouring a whole bag of chips. Can you relate? Well, that pesky...

While darkness offers unique benefits for our health and well-being, such as improving our sleep, too much of it can be bad. This is...

Digital devices have taken over our lives and made us dependent, which has paved the way for wellness tactics like digital detoxing to...

You’ve probably come across the phrase bone mineral density. But what exactly does mineral density measure, why is it important, and how...

The vagus nerve is the longest nerve in your body, and the 10th cranial nerve. It has both afferent and efferent motor and sensory...

Years ago, I remember thinking of food as a 'reward.' Long, strenuous workout? Reward myself with food! Long day at school? Reward myself...

Did you know that 70% of deaths are attributed to diet and lifestyle factors, while 1.7 million deaths a year are also attributed to...

Did you know that consuming trans fats increases low-density lipoproteins (LDL) or the "bad" cholesterol? This can contribute to...

Nisken, which translates to "nothing-ing," can be viewed as a time of mindless relaxation. While it's impossible to live stress-free...

Your brain is the control center for your body, and is the centerpiece of determining how you feel, what you think, and what choices you...

What is the power pose? As our emotions and behaviors are intricately connected, certain hormones like testosterone and cortisol play a...