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Sandy Jolles

Wellness Explained

A Fitness , Health & Fitness and Nutrition podcast

#189 in Fitness · 🇮🇳
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About the show

Wellness Explained cuts through the noise to make health and wellness easier to understand and actually apply to your life. Join nutritionist Sandy Jolles as she explores the science and real-life strategies behind nutrition, movement, mindfulness, longevity, and overall well-being. From everyday habits to the latest wellness trends, each episode breaks down what the evidence really says, what’s worth your attention, and what you can realistically put into practice. No extremes, no perfection...just practical conversations and takeaways designed to help you feel informed, empowered, and confident in the choices you make for your health.

Newest episodes

From Ballerina to Physical Therapist: The Art of Moving Well for Life

45 min

You can exercise regularly, lift weights, and stay active, but are you actually moving well? In this episode of Wellness Explained, Sandy sits down with physical therapist Mary Jean Stack of Great Falls Physical Therapy, whose journey from intensive ballet training to physical therapy offers a fascinating perspective on how our bodies move, adapt, and recover. Together, they explore why movement quality matters just as much as exercise itself, how seemingly minor aches and pains can reflect underlying compensation patterns, and why physical therapy isn't just for recovering from injuries. What You'll LearnWhy movement patterns matter: How two people with the same knee pain can have completely different underlying issues, and why individualized care is essential.Strength vs. mobility: Why building muscle is only part of the equation when it comes to moving well and aging independently.The importance of recovery: How rest, sleep, and active recovery support long-term performance, and where treatments like dry needling and red-light therapy fit in.Everyday movement habits: Simple strategies for desk workers, improving ergonomics, and breaking up prolonged sitting.Pregnancy and postpartum health: Why pelvic floor physical therapy deserves more attention and how movement needs change throughout pregnancy and recovery.The bigger health picture: How hormones, metabolic health, and nutrition can influence musculoskeletal conditions, including frozen shoulder.The TakeawayMoving well isn't about perfect form or avoiding every ache and pain. It's about developing the strength, mobility, and confidence to keep doing the things you love, at every stage of life. Connect With Our GuestMary Jean Stack | Great Falls Physical Therapy Website: https://greatfallspt.com Free Ergonomic ResourceLooking to make your workspace more comfortable? Explore the ergonomic tips and recommendations shared by Great Falls Physical Therapy. GFPT Workstation Setup Connect With SandyWebsite: https://wel...

Why Do We Wait for a Wake-Up Call? Finding Your Way Back to Yourself

49 min

Have you ever reached a point where everything in your life looks good on paper, but something just doesn't feel right anymore? Maybe it's a career you've worked hard for, a routine you've outgrown, or the feeling that somewhere along the way, you've lost touch with yourself. In this episode, I'm joined by Lianna Nielsen, a certified Integrative Nutrition Health Coach specializing in the mind-body connection. And this conversation is particularly meaningful to me because Lianna was actually one of the people who inspired me to pursue my own career in wellness! We explore why change can feel so difficult, why we sometimes ignore the subtle signals that something isn't working, and what it means to reconnect with ourselves before reaching a breaking point. We also talk about something I think gets overlooked in wellness: joy. What if taking care of ourselves didn't have to feel like another obligation? What if movement, nourishment, and rest could become things we genuinely look forward to? In this conversation, we explore: Why we often wait for a crisis before making a changeThe relationship between physical health, emotional well-being, and self-awarenessHow to recognize when you've outgrown a version of your lifeThe role of play, joy, and movement in sustainable wellnessHow sleep, nutrition, and everyday habits can influence the way we feelSimple ways to become more present and reconnect with what matters to youLianna also shares a beautiful, simple morning practice that you can try yourself, one that takes just a few minutes and encourages you to listen to what you actually need. Try this: Liana’s 5-minute morning check-in Before you get out of bed or look at your phone, place one hand on your heart and one on your belly.Take five deep breaths.Ask yourself: “What’s one thing I need more of today? What’s one thing I need less of?”Listen without judging, act on what comes up, and repeat daily for a week or more.About Lianna Nielsen Lianna Nielsen is a certified Inte...

Is Your Bladder Trying to Tell You Something?

26 min

Let's talk about something we all do every single day, but probably don't think much about: peeing. How often is too often? Is waking up at night to use the bathroom normal? And could changes in your bathroom habits be telling you something about your bladder, kidneys, or overall health? Urinary health doesn't exactly come up in everyday conversation, but it's an important part of our well-being. And there's a lot more to it than simply drinking enough water. In this episode of Wellness Explained, we're diving into the fascinating connection between urinary habits and overall health, including a few things that might surprise you. In this Wellness Bite, we'll explore: How often you should typically urinate, and what can influence that number.Why your kidneys do much more than produce urine.The different types of urinary incontinence and why bladder leakage isn't something you necessarily have to accept.Common urinary tract infection (UTI) symptoms and prevention strategies.Whether cranberry supplements can actually help prevent UTIs.What contributes to kidney stones and why hydration matters.Popular urinary health herbs and remedies, including what the research does and doesn't supportSimple habits that can help support bladder and kidney health.Here's something worth remembering: Changes in urinary habits aren't always a cause for alarm, but persistent symptoms shouldn't be ignored either. Whether you've noticed yourself making more bathroom trips, have experienced a UTI, or simply want to better understand how your body works, this episode is for you. Because sometimes, paying attention to the little things can make a big difference in how we care for our health. Have a wellness question you'd love to hear covered? Send it my way! Your question might inspire a future Wellness Bite. SIMPLE CORN SILK TEAINGREDIENTS• 2 cups water• 2 Tbsp fresh or dried corn silkDIRECTIONSPut water and silk into a pot and bring to a boil with the lid on the pot. As soon as itcomes to...

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All episodes

From Ballerina to Physical Therapist: The Art of Moving Well for Life

45 min

You can exercise regularly, lift weights, and stay active, but are you actually moving well? In this episode of Wellness Explained, Sandy sits down with physical therapist Mary Jean Stack of Great Falls Physical Therapy, whose journey from intensive ballet training to physical therapy offers a fascinating perspective on how our bodies move, adapt, and recover. Together, they explore why movement quality matters just as much as exercise itself, how seemingly minor aches and pains can reflect underlying compensation patterns, and why physical therapy isn't just for recovering from injuries. What You'll LearnWhy movement patterns matter: How two people with the same knee pain can have completely different underlying issues, and why individualized care is essential.Strength vs. mobility: Why building muscle is only part of the equation when it comes to moving well and aging independently.The importance of recovery: How rest, sleep, and active recovery support long-term performance, and where treatments like dry needling and red-light therapy fit in.Everyday movement habits: Simple strategies for desk workers, improving ergonomics, and breaking up prolonged sitting.Pregnancy and postpartum health: Why pelvic floor physical therapy deserves more attention and how movement needs change throughout pregnancy and recovery.The bigger health picture: How hormones, metabolic health, and nutrition can influence musculoskeletal conditions, including frozen shoulder.The TakeawayMoving well isn't about perfect form or avoiding every ache and pain. It's about developing the strength, mobility, and confidence to keep doing the things you love, at every stage of life. Connect With Our GuestMary Jean Stack | Great Falls Physical Therapy Website: https://greatfallspt.com Free Ergonomic ResourceLooking to make your workspace more comfortable? Explore the ergonomic tips and recommendations shared by Great Falls Physical Therapy. GFPT Workstation Setup Connect With SandyWebsite: https://wel...

Why Do We Wait for a Wake-Up Call? Finding Your Way Back to Yourself

49 min

Have you ever reached a point where everything in your life looks good on paper, but something just doesn't feel right anymore? Maybe it's a career you've worked hard for, a routine you've outgrown, or the feeling that somewhere along the way, you've lost touch with yourself. In this episode, I'm joined by Lianna Nielsen, a certified Integrative Nutrition Health Coach specializing in the mind-body connection. And this conversation is particularly meaningful to me because Lianna was actually one of the people who inspired me to pursue my own career in wellness! We explore why change can feel so difficult, why we sometimes ignore the subtle signals that something isn't working, and what it means to reconnect with ourselves before reaching a breaking point. We also talk about something I think gets overlooked in wellness: joy. What if taking care of ourselves didn't have to feel like another obligation? What if movement, nourishment, and rest could become things we genuinely look forward to? In this conversation, we explore: Why we often wait for a crisis before making a changeThe relationship between physical health, emotional well-being, and self-awarenessHow to recognize when you've outgrown a version of your lifeThe role of play, joy, and movement in sustainable wellnessHow sleep, nutrition, and everyday habits can influence the way we feelSimple ways to become more present and reconnect with what matters to youLianna also shares a beautiful, simple morning practice that you can try yourself, one that takes just a few minutes and encourages you to listen to what you actually need. Try this: Liana’s 5-minute morning check-in Before you get out of bed or look at your phone, place one hand on your heart and one on your belly.Take five deep breaths.Ask yourself: “What’s one thing I need more of today? What’s one thing I need less of?”Listen without judging, act on what comes up, and repeat daily for a week or more.About Lianna Nielsen Lianna Nielsen is a certified Inte...

Is Your Bladder Trying to Tell You Something?

26 min

Let's talk about something we all do every single day, but probably don't think much about: peeing. How often is too often? Is waking up at night to use the bathroom normal? And could changes in your bathroom habits be telling you something about your bladder, kidneys, or overall health? Urinary health doesn't exactly come up in everyday conversation, but it's an important part of our well-being. And there's a lot more to it than simply drinking enough water. In this episode of Wellness Explained, we're diving into the fascinating connection between urinary habits and overall health, including a few things that might surprise you. In this Wellness Bite, we'll explore: How often you should typically urinate, and what can influence that number.Why your kidneys do much more than produce urine.The different types of urinary incontinence and why bladder leakage isn't something you necessarily have to accept.Common urinary tract infection (UTI) symptoms and prevention strategies.Whether cranberry supplements can actually help prevent UTIs.What contributes to kidney stones and why hydration matters.Popular urinary health herbs and remedies, including what the research does and doesn't supportSimple habits that can help support bladder and kidney health.Here's something worth remembering: Changes in urinary habits aren't always a cause for alarm, but persistent symptoms shouldn't be ignored either. Whether you've noticed yourself making more bathroom trips, have experienced a UTI, or simply want to better understand how your body works, this episode is for you. Because sometimes, paying attention to the little things can make a big difference in how we care for our health. Have a wellness question you'd love to hear covered? Send it my way! Your question might inspire a future Wellness Bite. SIMPLE CORN SILK TEAINGREDIENTS• 2 cups water• 2 Tbsp fresh or dried corn silkDIRECTIONSPut water and silk into a pot and bring to a boil with the lid on the pot. As soon as itcomes to...

Stronger Than You Think: Rethinking Strength Training

58 min

Strength training isn't just about lifting heavier weights or changing how your body looks. It's about maintaining muscle, supporting bone health, improving everyday movement, and building confidence as we age. In this episode, Sandy sits down with Carla Davies, a group fitness instructor with 12 years of experience and a certified personal trainer, to explore the science and practical side of resistance training. As fellow Les Mills BodyPump instructors, Sandy and Carla bring their firsthand experiences into a conversation about building strength, challenging yourself appropriately, and making fitness enjoyable and sustainable. In this episode, we explore: Why maintaining muscle becomes increasingly important as we ageMuscular endurance versus traditional strength trainingCan lighter weights actually help build muscle?Progressive overload: how to know when it's time to increase resistanceHow BodyPump fits into a well-rounded strength training routineCommon form mistakes with deadlifts, squats, and lungesThe importance of proper technique, recovery, and rest daysWhy strength training benefits more than just appearanceThe confidence, motivation, and community that group fitness can providePractical ways to begin strength training, even if you're intimidated by the gymAbout Our GuestCarla Davies is a group fitness instructor with 12 years of experience helping individuals build strength, confidence, and healthier, more active lives. After a successful career as a Human Resources Executive, Carla discovered a passion for group fitness that inspired a second career in wellness. She holds multiple Les Mills certifications, including BodyPump, BodyBalance, RPM, CORE, and SPRINT, along with AFAA Group Fitness Instructor, NASM Personal Trainer, and NASM Nutritional Coach certifications. Connect with CarlaInstagram & Facebook: @carladavies2010 Connect with SandyWebsite: https://wellnesswithsandy.com Podcast: https://wellness-explained.simplecast.com Wellness Explained Evide...

EMFs: The Invisible Exposure We Rarely Think About”

15 min

Could the technology we use every day be influencing our biology in ways we're only beginning to understand? In this Wellness Bite, we're exploring electromagnetic fields (EMFs), how they interact with biological systems, and what current research can and cannot tell us about potential health effects. In this episode, we explore: What EMFs actually are: The differences between naturally occurring electromagnetic fields, extremely low-frequency fields, and radiofrequency exposure from wireless devices.Your body's electrical activity: How our cells use electrical signaling and how bones generate electrical signals in response to mechanical stress.Calcium signaling and cellular health: The proposed role of voltage-gated calcium channels (VGCCs), oxidative stress, and mitochondrial function in EMF research.Sleep and thyroid health: Research questions surrounding melatonin, circadian rhythms, and thyroid function.What the evidence actually shows: Why findings from laboratory studies, observational research, and real-world human health outcomes aren't interchangeable.Practical exposure-reduction strategies: Simple adjustments involving phones, Wi-Fi routers, device placement, and everyday technology habits.A note about EMF protection products This episode also references information from DefenderShield, a company that manufactures EMF-shielding accessories. Its materials describe conductive shielding technology and laboratory measurements of signal attenuation under specified testing conditions. It's important to distinguish a product's ability to reduce measured electromagnetic exposure in a particular setup from evidence that using the product improves long-term health outcomes. Resources and further reading DefenderShield — Product information and company-reported shielding research.World Health Organization: Electromagnetic FieldsNational Cancer Institute: Cell Phones and Cancer RiskUnderstanding potential biological mechanisms is valuable, but it doesn't automaticall...

When “Healthy” Goes Too Far: Finding a More Realistic Approach to Wellness

1 hr 1 min

What happens when the pursuit of health starts taking a toll on your physical and emotional well-being? In this episode of Wellness Explained, Sandy sits down with Elena Morales for an honest conversation about perfectionism, body image, PCOS, women's health, and redefining what it means to live well. From her years as a competitive athlete to experimenting with restrictive diets, intermittent fasting, and intense exercise routines, Elena shares how her pursuit of wellness eventually led her to question whether she was truly supporting her health. Now a mother and successful Northern Virginia real estate professional, Elena offers a refreshing perspective on building sustainable habits, trusting your body, and finding joy in movement, food, and everyday life. In this episode, we explore:When healthy habits become an unhealthy obsessionThe all-or-nothing mindset and its relationship with exercise and dietingElena's personal experience with PCOS, hormonal health, and birth controlRestrictive eating, intermittent fasting, and the importance of adequate nutritionWhy research on women's health and exercise deserves more attentionYoga, mindfulness, and shifting away from exercise as punishmentFitness trackers, wellness trends, and knowing when data is helpful...or stressfulSelf-trust, therapy, boundaries, and the connection between emotional and physical healthMaking wellness realistic while balancing work, parenting, and everyday responsibilitiesResources mentionedDr. Stacy Sims  Women's Exercise Physiology and Nutrition Dr. Stacy Sims is an exercise physiologist and researcher known for her work on female-specific exercise and nutrition considerations. Elena discusses her work in relation to the historical underrepresentation of women in sports and exercise research. Website: https://www.drstacysims.com/ Mary Cain  “I Was the Fastest Girl in America, Until I Joined Nike” Elena references Mary Cain's story about the pressures of elite athletics, weight expectations, and...

Estrogen Dominance: What It Really Means & What Actually Helps

17 min

Is estrogen dominance really about having too much estrogen? Not necessarily. The term estrogen dominance is commonly used in wellness discussions, but it isn't a standardized medical diagnosis. Sometimes the concern is an imbalance between estrogen and progesterone rather than an elevated estrogen level. In this Wellness Bite, we explore: Estrogen and progesterone: Why their relationship matters and how hormone patterns change throughout life.Estrogen receptor sites: Why the effects of estrogen depend on receptor binding and the signals activated inside our cells, not just estrogen levels in the bloodstream.Soy and phytoestrogens: How plant compounds such as genistein and daidzein interact with estrogen receptors, and why their effects differ from those of the body's own estrogen.Flaxseed and lignans: How gut bacteria metabolize lignans into compounds that may influence estrogen signaling, while fiber supports normal digestive elimination.The gut-liver connection: The role of estrogen metabolism, the estrobolome, and the body's normal elimination pathways.Nutrients and herbs: A look at B vitamins, magnesium, vitex, red raspberry leaf, and traditional emmenagogue herbsHormonal health is more complicated than simply trying to lower estrogen. Understanding hormone signaling, metabolism, and your individual symptoms is a much more useful starting point. Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

What a Scientist Learned About Health After Hashimoto's and Burnout

1 hr 2 min

What does it really mean to listen to your body, and how do you know which wellness advice is worth following? In this episode, Sandy welcomes Ashima Chopra, a scientist who shares how her experiences with hypothyroidism, Hashimoto's, and persistent fatigue reshaped her approach to health. Together, they explore the balance between modern science, traditional wellness practices, and the realities of maintaining healthy habits when life gets busy. In this episode, we discuss: Recognizing your body's signals: What changes in energy, digestion, menstrual cycles, and hunger can tell us about our health.Protein, fiber, and nutrition trends: Why fundamentals matter more than constantly chasing the latest dietary recommendation.Wellness without perfection: Making room for convenience, flexibility, and realistic routines without guilt.Strength training for longevity: Ashima's experience with muscle weakness, injury, and finding a sustainable approach to resistance training.Ayurveda and individualized wellness: An introduction to the traditional Indian system, including the three doshas—Vata, Pitta, and Kapha.Adaptogens and ashwagandha: Why popular stress-support supplements deserve thoughtful consideration rather than automatic inclusion in your routine.Hydration, sleep, and stress: The everyday habits that can get overlooked when we're focused on optimization.Navigating wellness misinformation: How to question social media claims, recognize marketing influences, and avoid unnecessary purchases.Reconnecting with hunger and fullness cues: A practical starting point for becoming more aware of your body's needs.Resources & Recommendations Mentioned in This EpisodeIntuitive Eating & Reconnecting With Hunger Cues Colleen Christensen - No Food Rules Website | Instagram: @no.food.rules Colleen Christensen is an intuitive eating educator whose approach focuses on rebuilding trust with your body and developing a healthier relationship with food. Ashima particularly appreciates that...

The Science of Healthy Hair: What Actually Matters

15 min

Hair health is more complicated than buying a “hair, skin & nails” supplement. In this episode, we’re unpacking what may actually matter when it comes to nutrition and healthy hair, including: Ferritin vs. iron: why your iron stores can matter even before obvious anemia developsWhy there isn't one universally accepted “perfect” ferritin level for hair growthHepcidin: what it is and why taking iron more often doesn't necessarily mean absorbing more ironWhy alternate-day iron dosing has become an interesting strategy in the researchWhy the form of an iron supplement matters, including ferrous bisglycinateFood and supplement combinations that can help, or interfere with, iron absorptionWhy adequate protein matters for hairWhere collagen fits, and why collagen shouldn't replace complete dietary proteinWhy “more biotin” isn't automatically the solutionThe difference between hair shedding and hair breakageHow heat and everyday hair-care practices can damage the hair shaftThe bigger takeaway: Hair is often treated like a cosmetic issue, but nutrition, nutrient status, and what’s happening inside the body can play an important role. Instead of blindly adding another supplement, start by asking why the changes may be happening. Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

What Actually Matters in Skincare? Separating Science From Marketing

57 min

Skincare has become increasingly complicated. We're told to layer serums, rotate actives, protect our skin barrier, use retinoids, add vitamin C, avoid certain ingredients, and somehow figure out whether the $200 product is actually better than the $20 one. But does good skincare really need to be that complicated? In this episode, Sandy sits down with Shelly Hokanson, certified cosmetic formulator and founder of Geek Out of Water, to talk about what actually matters when choosing skincare, and how to become a smarter consumer without needing a degree in cosmetic chemistry. Shelly's background in media literacy has shaped the way she approaches skincare: Who made this product? What's actually in it? What does the company want us to believe about it? And most importantly, what evidence supports the claim? In This EpisodeWhat “clean,” “natural,” “non-toxic,” and “hypoallergenic” actually mean, and why these terms aren't necessarily as standardized as consumers may assume Pasted textWhat to know about claims like “dermatologist tested,” “clinically tested,” and “detoxifying” Pasted textWhy expensive skincare isn't automatically betterHow too many actives and too much exfoliation can backfireSigns your skin barrier may be strugglingThe simple foundation of an effective skincare routineRetinoids, vitamin C, eye creams, and sunscreenHow to read an ingredient list without becoming a cosmetic scientistWhat Shelly calls “pixie dusting”- when a heavily marketed ingredient may appear in only a very small amount Pasted textSAVE or SPLURGE: where Shelly thinks your skincare dollars are, and aren't, worth spendingShelly Hokanson is a certified cosmetic formulator, professor in the School of Media Arts & Design at James Madison University, and founder of Geek Out of Water (GOOW). With nearly three decades in the classroom and a decade creating content on YouTube, Shelly brings her background in media literacy to the world of skincare, helping consumers better understand ingredient...

Do Vibration Plates Actually Work? What the Research Says

14 min

Vibration plates have become one of the biggest wellness trends, but there's a difference between a tool having potential benefits and being a replacement for exercise. In this episode, Sandy takes a closer look at whole-body vibration and what the research actually tells us. You'll learn: • What whole-body vibration actually does to the body• How vibration may stimulate involuntary muscle contractions• What the research suggests about muscle activation and strength• Potential benefits for balance and stability• What we know about vibration training and bone health• Why vibration plates are often marketed for circulation and recovery• Whether simply standing on a vibration plate is enough• Why vibration plates shouldn't replace strength training, walking, or other forms of movement• How to think about vibration plates as a supplement to, not a substitute for, your exercise routine• Whether a vibration plate may actually deserve a place in your wellness routine The bottom line? You don't need a vibration plate to be healthy...but it may be a useful tool when it's used for the right reasons. Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

My Supplement Stack: Why I Take What I Take

24 min

In this episode, you'll learn: Why Sandy takes the supplements in her personal routine as well as her personal journeyWhy a multivitamin can be useful, but isn't a replacement for a nutrient-dense dietSandy's personal experience with low B12 and why testing matteredWhat to know about vitamin D and why individual needs can varyWhy magnesium gets so much attention, and what it actually doesWhy omega-3 fats matter beyond cardiovascular healthWhat CoQ10 does in the body and why it's often discussed in relation to cellular energyWhy creatine isn't just a “bodybuilding supplement”Where collagen may fit, and what it can and can't doWhy your supplement routine should be based on your diet, health history, labs, medications, and individual needsThe bigger takeaway:Don't build your supplement routine by copying someone else's. Understand what you're taking, why you're taking it, and whether there's actually a reason it belongs in your routine. Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

Wellness Bite: Do You Actually Need Electrolytes?

11 min

Electrolyte powders, packets, and drinks have become a wellness staple, but does everyone really need them? In this Wellness Bite, nutritionist Sandy Jolles breaks down what electrolytes actually do, when replacing them may be helpful, and why your individual needs matter. In this episode: What electrolytes are and why your body needs themWhy sweating and exercise aren't the only factors that can affect fluid and electrolyte balanceHow heat, illness, and other fluid losses can increase electrolyte needsWhy lower-carbohydrate diets can increase sodium and water lossesThe nuance around caffeine, coffee, and hydrationHow certain water-filtration methods can reduce naturally occurring mineralsWhy the word “electrolytes” on a package doesn't tell you whether a product is right for youWhat to consider when comparing electrolyte products, including sodium contentWhy more electrolytes isn't automatically betterThe takeaway: Electrolytes can be incredibly useful in the right circumstances, but you don't necessarily need to add them to every glass of water. The goal is to understand why you're using them and choose a product that actually matches your needs. Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

Should You Work Out Fasted? What to Eat Before & After Exercise

22 min

Should you eat before a workout? Is exercising fasted better for fat loss? And how quickly do you really need to get protein after you finish? In this episode, Sandy takes a closer look at workout nutrition and separates what actually matters from some of the noise surrounding pre- and post-workout fueling. In this episode: • What actually happens when you exercise fasted• Fasted training vs. fasted fat loss, and why they aren't necessarily the same thing• When eating before exercise may improve performance• How workout length and intensity change your fueling needs• What to eat before a workout• Why carbohydrates aren't something to fear around exercise• Protein, muscle protein synthesis, and muscle growth• What to eat after a workout• Whether the post-workout “anabolic window” is really as narrow as we've been told• Where foods like Greek yogurt and dairy can fit, and what to do if they don't agree with you• Why your overall daily protein and nutrition matter more than perfectly timing one meal• A simple takeaway you can start using with your next workout The bottom line: You don't need to micromanage every bite around your workouts. Fueling should support the type of exercise you're doing, your goals, your performance, and how you actually feel. Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

Wellness Bite: Red Light Therapy - Worth the Hype?

13 min

Red light therapy has gone from a niche wellness treatment to something you can find in gyms, spas, recovery studios, and even at home. But what is it actually doing, and is it worth your time and money? In this Wellness Bite, Sandy takes a quick look at the science of red and near-infrared light therapy, also known as photobiomodulation. She explains how specific wavelengths of light interact with our cells, why mitochondria are often part of the conversation, and where the research is most promising. You'll also learn why not every red light device is created equal and why factors like wavelength, dose, distance, and consistency matter when evaluating whether a device may actually be effective. Rather than treating red light therapy as either a miracle treatment or another wellness gimmick, this episode helps you understand where the evidence currently stands so you can make a more informed decision. In this Wellness Bite: What red and near-infrared light therapy actually areHow photobiomodulation may affect cellular functionPotential applications for skin health and exercise recoveryWhy wavelength and dosing matterWhat to look for when considering an at-home deviceWhere the evidence is promising, and where we still need more research Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

Why You're Tired Even When You're Getting Enough Sleep

21 min

Getting enough sleep doesn't always mean getting restorative sleep. You can spend seven or eight hours in bed and still wake up exhausted...and sometimes, the reason has less to do with how long you're sleeping and more to do with what's happening during those hours. In this episode of Wellness Explained, Sandy explores some of the less obvious reasons you may still feel tired despite getting what seems like enough sleep. You'll learn about: Why sleep duration and restorative sleep aren't necessarily the same thingHow stress, cortisol, and the HPA axis interact with sleepWhy “adrenal fatigue” isn't the same thing as true adrenal insufficiencyWhen persistent fatigue may warrant looking beyond sleep and discussing bloodwork with your healthcare providerThe roles of iron, ferritin, vitamin B12, thyroid function, and other potential contributors to fatigueWhy alcohol can help you fall asleep faster while still disrupting the sleep that followsHow light exposure and red-light therapy fit into the sleep conversationHow sleep apnea can repeatedly disrupt sleep without you remembering waking upWhy snoring, mouth breathing, and waking with a dry mouth may be worth paying attention toWhy simply mouth taping isn't a solution for unexplained nighttime mouth breathingOne simple way to give your circadian rhythm a more consistent signalThe big takeaway: Being in bed long enough doesn't necessarily mean your body and brain are getting the restorative sleep they need. Sometimes the answer isn't another cup of coffee, another supplement, or another sleep hack. Sometimes it's getting curious about why you're tired in the first place. Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

Wellness Bite: Does Eating Late at Night Actually Cause Weight Gain?

10 min

You've probably heard the rule: “Don't eat after 8 PM.” But does your metabolism really have a bedtime? In the very first Wellness Bite, Sandy takes on one of the most common nutrition rules and looks at what the research actually says about eating later in the day. It turns out there's no magical hour when food suddenly becomes more likely to turn into body fat...but that doesn't mean meal timing is completely irrelevant. In this episode, you'll learn: Why eating after 8 PM doesn't automatically cause weight gainHow your circadian rhythm may influence appetite and metabolismWhy the same meal may produce a different glucose response depending on when you eat itWhat controlled studies have found about eating more calories earlier vs. laterWhy late-night eating may sometimes have more to do with under-eating during the day than a lack of willpowerWhether shifting more of your daily intake earlier may be worth consideringThe bottom line? There isn't a universal time when you need to stop eating. Meal timing may matter, but something can matter without being the thing that matters most. Instead of obsessing over the clock, it may be more useful to ask: “What does my overall eating pattern look like?” Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

Are We Overcomplicating Wellness?

24 min

Has being healthy somehow become a full-time job? Between supplements, wearables, 10,000-step goals, sleep optimization, red light therapy, and the latest longevity hacks, it's easy to lose sight of what actually matters most. In the very first episode of Wellness Explained, nutritionist Sandy Jolles explores the science behind the health habits that truly move the needle...and the ones that might just be icing on the cake. In this episode, we explore: • Why muscle is about much more than strength or aesthetics• The surprising relationship between cardiorespiratory fitness and longevity• Why 10,000 steps isn't a magic biological threshold• What happens when you walk after a meal• Why fiber is much more interesting than its reputation• How sleep affects metabolic health• The surprisingly powerful connection between relationships and health• Why more health data doesn't always create better health• Where creatine, cold plunges, red light therapy, greens powders, and apple cider vinegar might fit And we'll come back to a question that will be central to Wellness Explained: Not just “Does it work?...but how much does it actually matter? Because wellness should be fun. We're just going to make sure the science comes with us. Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

Welcome to Wellness Explained

7 min

What are we actually supposed to believe about our health? One day coffee is good for us; the next, it's not. Carbs are in, then they're out. And somehow, there's always a new supplement promising to change everything. With more health information at our fingertips than ever before, wellness has never felt more confusing. In this trailer, nutritionist Sandy Jolles shares the story behind Wellness Explained and why she created a space to cut through the noise, look at what the evidence actually says, and, most importantly, make it practical for real life. From nutrition, movement, and mindfulness to sleep, stress, women's health, longevity, gut health, bone health, heart health, and more, Wellness Explained is about turning credible health information into small, sustainable actions you can actually use. Because better health isn't built through one giant transformation. It's built through the small decisions we make consistently over time. Welcome to Wellness Explained. Let's make wellness make sense. Wellness Explained Evidence-based wellness, explained simply. Hosted by Sandy Jolles, MS, CNS, LDN. Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

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