Wellness Explained

Sandy Jolles
  • 5.0 (11)
  • Fitness
  • Weekly

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.

  1. 3d ago

    Is Your Bladder Trying to Tell You Something?

    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 a boil, turn the heat down to lowest setting and simmer for ten minutes. Turnoff the heat and let the silk continue to steep for another half hour. Strain the silk andwarm your tea or drink at room temperature.  CORN SILK SUMMER SUN TEAINGREDIENTS• 4 cups water• 4 Tbsp chopped fresh corn silkDIRECTIONSPut silk and water in half gallon Mason jar out in the sun for half a day. Bring it into thehouse and strain the herbs out. Add honey and lemon or lime to taste. Serve chilled orat room temperature. 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.

    Is Your Bladder Trying to Tell You Something?

  2. 5d ago

    Stronger Than You Think: Rethinking Strength Training

    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 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.

    Stronger Than You Think: Rethinking Strength Training

  3. Oct 22

    EMFs: The Invisible Exposure We Rarely Think About”

    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 automatically establish that everyday EMF exposure causes disease. The goal is to stay informed, recognize where evidence is still developing, and make practical decisions without unnecessary fear. 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.

    EMFs: The Invisible Exposure We Rarely Think About”

  4. Oct 20

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

    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 the consequences of inadequate fueling. Her experience highlights important conversations around athlete health, menstrual function, and performance. Watch/read via The New York Times: https://www.nytimes.com/2019/11/07/opinion/nike-running-mary-cain.html Adult Children of Emotionally Immature Parents  Lindsay C. Gibson, PsyD Elena shares how this book helped her reflect on family relationships, emotional patterns, boundaries, and developing greater self-trust. Additional topic: PCOS and women's hormonal health Elena shares her personal experiences navigating a PCOS diagnosis and exploring different approaches to her health. Her story is a reminder that everyone's circumstances are different and individualized medical guidance matters. Meet Elena MoralesElena Morales is a Northern Virginia real estate agent and member of an all-women team ranked #2 among medium-sized teams in Virginia, with more than $150 million in combined sales in 2025. Before building her real estate career, Elena's journey included competitive basketball and volleyball, long-distance running, strength training, and yoga. She also worked on an organic fruit farm in Hawaii, managed cold-pressed juice sales and deliveries throughout Northern Virginia, and served as a store manager at South Block in Clarendon and Vienna. A Northern Virginia native and Virginia Tech alumna, Elena began her real estate career in Northern California before returning home to raise her family and continue growing her business. Connect with ElenaInstagram: https://www.instagram.com/elena__morales_/Facebook: https://www.facebook.com/elena.morales.serhant/TikTok: https://www.tiktok.com/@elena__morales_Email: elena@SERHANT.comPhone: (571) 294-5148 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.

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

  5. Oct 15

    Estrogen Dominance: What It Really Means & What Actually Helps

    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.

    Estrogen Dominance: What It Really Means & What Actually Helps

  6. Oct 13

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

    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 her program emphasizes reconnecting with hunger and fullness cues before transitioning into intuitive eating: an important distinction for people who may have lost touch with those signals after years of restrictive eating or rigid food rules. Her content offers a fun, approachable, and nonjudgmental perspective on nutrition without promoting food guilt or unnecessary restrictions. Ayurveda & Understanding Your Dosha Joyful Belly - Ayurvedic Dosha Quiz Explore the Dosha Quiz For anyone curious about Ayurveda, Ashima recommends Joyful Belly as a comprehensive resource for exploring your individual dosha, or constitution. Unlike many short online quizzes, Joyful Belly offers multiple questionnaires that you can complete over time, with the option to create an account and save your results. The platform also includes information about Ayurvedic body types, food recommendations, recipes, and lifestyle practices. Ayurvedic Educators Worth Exploring Ashima also recommends learning about Ayurveda from educators with roots in the Indian tradition who understand the realities of modern Western lifestyles. My Ayurvedic Life — InstagramDr. Vara Ayurveda — InstagramWhat Ashima appreciates about these creators is their practical approach: sharing traditional Ayurvedic concepts in ways that feel accessible, culturally grounded, and realistic for busy people, without suggesting that wellness requires elaborate daily rituals. Note: Ayurveda is a traditional system of health and wellness. Dosha quizzes are tools for exploring its traditional framework, not medically validated diagnostic tests. Similarly, online educational resources should complement, not replace, individualized medical or nutrition care. 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

  7. Oct 8

    The Science of Healthy Hair: What Actually Matters

    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.

    The Science of Healthy Hair: What Actually Matters

  8. Oct 6

    What Actually Matters in Skincare? Separating Science From Marketing

    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 ingredients, formulation, cosmetic science, and the marketing behind the products they buy. Her work focuses on making skincare education approachable and empowering people to become more informed consumers. A Few Terms Mentioned in the EpisodeVitamin C forms:L-Ascorbic AcidTHDA: Tetrahexyldecyl AscorbateMAP: Magnesium Ascorbyl Phosphate Phenoxyethanol: Shelly discusses using this common preservative as a helpful reference point when looking at where highlighted ingredients appear on an ingredient list. She also notes an important caveat: some effective ingredients are intentionally used at concentrations below 1%, so placement alone doesn't tell the whole story. Pasted text Resources From ShellyFree Ingredient Literacy Guide:Download the guide Geek Out of Water / GOOW:Shop GOOW Follow Shelly:YouTube | Instagram | Facebook | TikTok 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
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About

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.

Information

  • Creator
    Sandy Jolles
  • Years Active
    2026
  • Episodes
    17
  • Rating
    Clean
  • Copyright
    © 2026
  • Show Website
    Wellness Explained