Wellness Explained

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 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.

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: @carladavies2010Connect with SandyWebsite: https://wellnesswithsandy.comPodcast: https://wellness-explained.simplecast.com 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.

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 productsThis 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 readingDefenderShield — 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 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.

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: [email protected]: (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.

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 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.