Wellness Explained

Sandy Jolles
  • 4.9 (9)
  • Fitness
  • Updated 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. 4d ago

    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

  2. 6d ago

    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

  3. 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

  4. 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

  5. Oct 1

    Do Vibration Plates Actually Work? What the Research Says

    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.

    Do Vibration Plates Actually Work? What the Research Says

  6. Sep 29

    My Supplement Stack: Why I Take What I Take

    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.

    My Supplement Stack: Why I Take What I Take

  7. Sep 24

    Wellness Bite: Do You Actually Need Electrolytes?

    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.

    Wellness Bite: Do You Actually Need Electrolytes?

  8. Sep 22

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

    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.

    Should You Work Out Fasted? What to Eat Before & After Exercise
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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
    13
  • Rating
    Clean
  • Copyright
    © 2026
  • Show Website
    Wellness Explained