More protein. More fiber. More supplements. More routines. But does better health really mean doing more? With so much conflicting wellness advice, it's easy to feel like taking care of ourselves has become another full-time job. In this episode of Wellness Explained, I sit down with scientist Ashima Chopra to explore her personal journey with Hashimoto's, navigating burnout, and how her experiences have shaped her approach to health. We discuss some of today's biggest wellne

If your hair is shedding more, feeling thinner, or just doesn’t seem as healthy as it used to, it’s easy to assume you need a hair-growth supplement. But healthy hair is about a lot more than biotin. In this episode of Wellness Explained, we’re looking at hair health from the inside out, including iron and ferritin, protein, collagen, nutrient status, and some of the everyday habits that can affect the hair you already have. We’ll also get into something you may have never he

Does a $200 moisturizer actually work better than a $20 one? And when a skincare product says “clean,” “natural,” or “non-toxic”…what does that actually mean? In this episode of Wellness Explained, I’m joined by Shelly Hokanson, certified cosmetic formulator and founder of Geek Out of Water, to separate skincare science from marketing. We talk about what ingredient lists can, and can't, tell us, whether expensive skincare is really better, how too many active ingredients can

Vibration plates seem to be everywhere right now, but do they actually work, or are they just another wellness trend? In this episode of Wellness Explained, I’m breaking down the research behind whole-body vibration and what may actually be happening in your body when you step onto a vibration plate. What Are Vibration Plates? Vibration plates use rapid, repeated vibrations that cause your muscles to contract and relax reflexively. While they’ve become increasingly popular in

Do you know why you're taking the supplements you're taking? It's surprisingly easy to build a supplement routine without ever really asking that question. Maybe you started taking something because a friend recommended it. Maybe you heard about it on a podcast, saw it on social media, or read that it was “good for” sleep, energy, hormones, longevity, or your immune system. And before you know it, you've accumulated a cabinet full of bottles. But more supplements doesn't nece

Electrolytes seem to be everywhere right now. Powders, packets, tablets, sports drinks, you can easily find yourself wondering whether plain water is suddenly not enough. But do you actually need electrolytes every day? Electrolytes, including sodium, potassium, and magnesium, play important roles in fluid balance, muscle function, and nerve signaling. And while we often associate electrolyte replacement with long workouts or heavy sweating, exercise isn’t the only situation

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...