Episodes

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

    From Ballerina to Physical Therapist: The Art of Moving Well for Life
    Nov 10 2026

    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 Learn
    • Why 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 Takeaway

    Moving 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 Guest

    Mary Jean Stack | Great Falls Physical Therapy

    Website: https://greatfallspt.com

    Free Ergonomic Resource

    Looking to make your workspace more comfortable? Explore the ergonomic tips and recommendations shared by Great Falls Physical Therapy.

    GFPT Workstation Setup

    Connect With Sandy

    Website: https://wellnesswithsandy.com

    Enjoyed this conversation? Follow Wellness Explained and leave a rating or review to help more people discover practical, evidence-based wellness conversations.

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

    Why Do We Wait for a Wake-Up Call? Finding Your Way Back to Yourself
    Nov 3 2026

    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 change
    • The relationship between physical health, emotional well-being, and self-awareness
    • How to recognize when you've outgrown a version of your life
    • The role of play, joy, and movement in sustainable wellness
    • How sleep, nutrition, and everyday habits can influence the way we feel
    • Simple ways to become more present and reconnect with what matters to you

    Lianna 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

    1. Before you get out of bed or look at your phone, place one hand on your heart and one on your belly.
    2. Take five deep breaths.
    3. Ask yourself: “What’s one thing I need more of today? What’s one thing I need less of?”
    4. Listen without judging, act on what comes up, and repeat daily for a week or more.

    About Lianna Nielsen

    Lianna Nielsen is a certified Integrative Nutrition Health Coach specializing in the mind-body connection. After beginning her career as a professional actress, personal health challenges led her to explore integrative wellness and eventually build a coaching practice focused on physical health, self-awareness, intuition, and personal alignment.

    She is also the host of Love Through It, a podcast featuring personal insights and conversations about connection, growth, and navigating life's experiences.

    Connect with Lianna:

    Website: https://www.healthybylianna.com

    Podcast: Love Through It: https://podcasts.apple.com/us/podcast/love-through-it/id1680239705

    Connect with Sandy:

    Website: https://wellnesswithsandy.com

    Podcast: https://wellness-explained.simplecast.com

    If you enjoyed this conversation, please follow Wellness Explained and consider leaving a rating or review. It helps more people discover the show!

    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.
    Show More Show Less
    49 mins
  • Is Your Bladder Trying to Tell You Something?

    Is Your Bladder Trying to Tell You Something?
    Oct 29 2026

    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 support
    • Simple 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 TEA
    INGREDIENTS
    • 2 cups water
    • 2 Tbsp fresh or dried corn silk
    DIRECTIONS
    Put water and silk into a pot and bring to a boil with the lid on the pot. As soon as it
    comes to a boil, turn the heat down to lowest setting and simmer for ten minutes. Turn
    off the heat and let the silk continue to steep for another half hour. Strain the silk and
    warm your tea or drink at room temperature.

    CORN SILK SUMMER SUN TEA
    INGREDIENTS
    • 4 cups water
    • 4 Tbsp chopped fresh corn silk
    DIRECTIONS
    Put silk and water in half gallon Mason jar out in the sun for half a day. Bring it into the
    house and strain the herbs out. Add honey and lemon or lime to taste. Serve chilled or
    at 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.
    Show More Show Less
    26 mins
  • Stronger Than You Think: Rethinking Strength Training

    Stronger Than You Think: Rethinking Strength Training
    Oct 27 2026

    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 age
    • Muscular endurance versus traditional strength training
    • Can lighter weights actually help build muscle?
    • Progressive overload: how to know when it's time to increase resistance
    • How BodyPump fits into a well-rounded strength training routine
    • Common form mistakes with deadlifts, squats, and lunges
    • The importance of proper technique, recovery, and rest days
    • Why strength training benefits more than just appearance
    • The confidence, motivation, and community that group fitness can provide
    • Practical ways to begin strength training, even if you're intimidated by the gym
    About Our Guest

    Carla 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 Carla

    Instagram & Facebook: @carladavies2010

    Connect with Sandy

    Website: 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.
    Show More Show Less
    58 mins
  • EMFs: The Invisible Exposure We Rarely Think About”

    EMFs: The Invisible Exposure We Rarely Think About”
    Oct 22 2026

    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 Fields
    • National Cancer Institute: Cell Phones and Cancer Risk

    Understanding 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.
    Show More Show Less
    15 mins
  • When “Healthy” Goes Too Far: Finding a More Realistic Approach to Wellness

    When “Healthy” Goes Too Far: Finding a More Realistic Approach to Wellness
    Oct 20 2026
    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 NutritionDr. 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.htmlAdult Children of Emotionally Immature Parents Lindsay C. Gibson, PsyDElena 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 healthElena 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 ExplainedEvidence-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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    1 hr and 1 min
  • Estrogen Dominance: What It Really Means & What Actually Helps

    Estrogen Dominance: What It Really Means & What Actually Helps
    Oct 15 2026

    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 herbs

    Hormonal 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.
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    18 mins
  • What a Scientist Learned About Health After Hashimoto's and Burnout

    What a Scientist Learned About Health After Hashimoto's and Burnout
    Oct 13 2026
    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 CuesColleen Christensen - No Food RulesWebsite | Instagram: @no.food.rulesColleen 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 DoshaJoyful Belly - Ayurvedic Dosha QuizExplore the Dosha QuizFor 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 ExploringAshima 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 ExplainedEvidence-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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    1 hr and 3 mins