Nutrition A - Z by Sandra Mikhail

Nutrition A - Z by Sandra Mikhail A fad-free hub of wellbeing advice focused on gut health, sports nutrition, food intolerance and all

"Healthy comes in different shapes and forms so
forget about a “one-size fits all” approach." Sandra Mikhail is an internationally-known accredited practising dietitian, the founder and director of Nutrition A-Z and co-founder of The Wellbeing Hub. She holds a Bachelor of Nutrition and Dietetics (Monash University, Australia), a Master of Advanced Studies in Nutrition and Health (ETHZ) and is a me

mber of the Dietitians Association of Australia. She is also currently part of the International Olympic Committee’s (IOC) Sports Nutrition Program. Being a globe-trotting dietitian, she has extensive experience in clinical practice, nutrition consulting and health promotion, working in Australia, the UAE and Switzerland. Her main areas of specialty are digestive disease, sports nutrition and corporate health working with popular brands and partners such as the Swiss Football Club FCZ, She's Mercedes, Style, Adobe and Lululemon to name a few. As a mental health advocate, her workshops and articles on stress and nutrition have gained popularity internationally where she was personally invited by Arianna Huffington to contribute to her global platform Thrive and has appeared on CNN to talk about nutrition and stress in the workplace.

23/04/2026

🥴If your feed looks anything like mine, you’re being served a carefully curated selection of products that know exactly what you’re worried about and are built to exploit it.

⚠️Sponsored wellness ads are not random. They are targeted to your pain points: your searches, your clicks, your watch history. The algorithm knows you’ve been reading about bloating, fatigue, hormones, or weight and it serves you a solution accordingly.

🤑The problem is that the majority of what gets served is not based on meaningful evidence. It’s based on what sells. And in the wellness space, fear and hope sell better than almost anything else.

🚩A few red flags worth knowing:

→ “Clinically proven” with no study cited - this phrase means nothing without a peer reviewed reference

→ Before and after transformations - individual results are not evidence, they are marketing

→ Proprietary blends - if a supplement won’t tell you exact doses, there’s usually a reason

→ Urgency and scarcity - “limited stock” and “this week only” are pressure tactics, not credibility signals

Your pain points are real but the products being sold to exploit them usually aren’t up to the job.

Tag me if you come across a dodgy wellnes ad on your feed!

20/04/2026

An oldie but a goodie!
💩This “all-natural” cleanse promises to “flush out backed-up waste and toxins” and “trim your waist” but what you’re actually getting is a glorified laxative.

Sure, ingredients like cascara sagrada and cape aloe will get things moving, but pooping more ≠ healing your gut. It’s a temporary flush, not a fix. And calling that detox is just bad science.

💥 The truth?
✔️ Bloating is a symptom, not a flaw.
✔️ Your gut doesn’t need a 14-day cleanse. It needs support, not stimulation.
✔️ Real gut health comes from consistent nourishment, not bathroom sprints.

💥 Here’s why that’s a problem:
– Long-term use can lead to dependency
– It disrupts your natural bowel rhythm
– Can cause dehydration and electrolyte imbalances
– Doesn’t address the real reason behind your bloating

🛑 Real talk from real people:
Multiple users report severe cramping, urgent diarrhoea, and zero long-term results. One even called it “just a fancier laxative that makes influencers rich while you suffer.”

Let’s stop calling these products “hacks” and start calling them what they are: quick fixes that don’t solve the root cause.

Share this post if you’ve been tempted by the bloating bandwagon and tag a friend who’s heard this claim one too many times.

14/04/2026

“Holistic” has become one of the most overused and most misrepresented words in the wellness space and it’s time to talk about what that’s actually doing.

The word has been quietly repositioned as a way to cast shade on modern medicine. To imply that healthcare professionals treat symptoms and not people, that the system is so broken that the only truly caring, whole-person approach exists outside of it. And that positioning has been enormously effective AND misleading.

Every good clinician, every dietitian, doctor, physiotherapist, nurse, psychologist, practices holistically. We ask about sleep, stress, relationships, work, mental health, history, and lived experience. We consider how all of those things interact. We treat the person, not just the condition. That is not a new concept borrowed from wellness. That is the foundation of good clinical practice.

Is the healthcare system perfect? Not even close. But a flawed system and a misleading marketing term are two separate conversations. Acknowledging one does not mean accepting the other.

Holistic healthcare exists. It always has. It just doesn’t always come with a morning routine and a supplement stack.

Share this with every healthcare practitioner you know and let’s take the word back!

10/04/2026

Here we go again...Summarising some key points:

Yes, insulin helps store fat but that’s only part of its role. It:
➡️ Helps glucose enter your cells for energy
➡️ Signals to store excess energy
➡️ Temporarily reduces fat burning after meals

That’s normal physiology and not a permanent fat-locking switch. Your body shifts between storing and burning energy all the time.

🥖You can eat carbs, spike insulin and still lose fat as long as you’re in a calorie deficit.

❗️In insulin resistance or type 2 diabetes, yes, metabolism is impaired. But that’s not from a single bagel. Context matters. Patterns matter. Not fear.

🤯 “Calories don’t matter, it’s all glucose”?
False. Fat loss still requires a calorie deficit. Glucose and insulin dynamics may influence appetite/metabolic health but they don’t override thermodynamics.

💊 “Natural” hacks? A quick fact check:
✨ Berberine = not “nature’s Metformin.” May support glucose metabolism, but not magic and can disrupt microbial balance.
✨ Cinnamon extract = weak evidence, minimal impact.
✨ Inositol & ALA = can help in PCOS/insulin resistance, not universal fat-loss tools.
✨ Yerba Mate = caffeine bump, not a GLP-1 peptide.
✨ GLP-1 peptides = I’m not even going to go there...

Bottom line:

✅Want to support blood sugar? Eat balanced meals with fibre, protein, and healthy fats.
✅Want sustainable fat loss? Focus on calorie intake, activity, stress, sleep, and consistency.
✅Want hormonal balance? Don’t chase extreme leanness or quick-fix gimmicks.

31/03/2026

✨She visited my dreams so I’m resharing a truth I only recently opened up about.

One of the reasons I’m so outspoken about wellness wankery and pseudoscience is because I lost a childhood friend to it.

She was led to believe that chemotherapy would kill her and was convinced to pursue alternative treatment instead.

In our messages, she knew I didn’t support it. But she desperately wanted to live. I kept this message since 2011.

She passed away a few months later.
The guilt. The rage. The grief. It gutted me that someone took advantage of her at her most vulnerable.

So when I call out wellness BS, it’s not to be controversial.

It’s because I’ve seen the cost and I won’t be silent about it.

30/03/2026

🛑Tempted to take probiotics after antibiotics? Please don’t!

Here’s what to do instead:

1️⃣Include fermented foods, not supplements, actual food: kefir, natural yoghurt, sauerkraut, kimchi. These contain diverse live cultures that behave differently to a single-strain probiotic capsule and the evidence for their role in microbiome recovery is encouraging.

2️⃣Focus on prebiotic fibre, which feeds the bacteria you’re trying to rebuild. Garlic, onions, leeks, oats, bananas, cashews… You’re essentially laying the groundwork for your own bacteria to return and thrive.

3️⃣Give it TIME. Your microbiome is remarkably resilient, and given the right conditions, diverse food, reduced stress, good sleep, it will recover. It just needs the space to do it.

Looking for gut support? Join the Gut Edition of our Rebalance Programs today and we’ll help you get your 💩 together. Literally.

27/03/2026

Fasting is sold as the hack for weight loss, gut health, insulin sensitivity, mental clarity… you name it. But here’s the part that gets left out:

Most of the studies are done on men or post-menopausal women and women in their reproductive years are far more sensitive to changes in energy intake, nutrient timing and stress.

⚠️ For some women, fasting can:
– Spike cortisol
– Disrupt your cycle
– Suppress ovulation and thyroid hormones
– Trigger binge-restrict cycles
– Exacerbate gut symptoms

It’s not that fasting is bad. It’s that the one-size-fits-all version being sold to women is incomplete and sometimes, harmful.

If you choose to fast, some key tips:

✅ Avoid fasting during high-stress periods, during the luteal phase of your cycle or intense training phases
✅ Don’t fast on

13/11/2025

🤯Stop listening to “experts” with random credentials!

Here’s the truth: lactose-free milk is still milk.

The only difference is that lactase, the enzyme that breaks down lactose, is added making it easier to digest for those with lactose intolerance.

Nothing’s been “stripped away.” You’re still getting the nutrients your body needs. And while we’re on the topic, there is no consistent evidence that dairy products are inflammatory in adults. Multiple systematic reviews and meta-analyses of randomized controlled trials indicate that dairy consumption is either neutral or associated with modest reductions in key inflammatory biomarkers

🌾Now, let’s not forget...for people with coeliac disease or non-coeliac wheat sensitivity, gluten-free products are a medical necessity. It allows for diversity and choice.

So when someone says that “anything free-from is bad,” it tells you more about their lack of scientific understanding than about the food itself.

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09/11/2025

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"Healthy comes in different shapes and forms so forget about a “one-size fits all” approach." Sandra Mikhail is an internationally-known accredited practising dietitian, a nutrition blogger as well as the founder of Nutrition A-Z and co-founder of The Wellbeing Hub. She holds a Bachelor of Nutrition and Dietetics (Monash University, Australia), a Master of Advanced Studies in Nutrition and Health (ETHZ) and is a member of the Dietitians Association of Australia. She is also currently part of the International Olympic Committee’s (IOC) Sports Nutrition Program.

Being a globe-trotting dietitian, she has extensive experience in clinical practice, nutrition consulting and health promotion, working in Australia, the UAE and Switzerland. Her main areas of specialty are digestive disease, sports nutrition and corporate health working with popular brands and partners such as FCZ, Lululemon and Roots to name a few. As a mental health advocate, her workshops and articles on stress and nutrition have gained popularity internationally where she was personally invited by Arianna Huffington to contribute to her global platform Thrive and has appeared on CNN to talk about nutrition and stress in the workplace.

Nutrition A-Z is YOUR nutrition and dietetics hub to scientifically-based and fad-free practice! We cover a number of areas tailored to your needs from digestive disorders and diabetes management to corporate health and sports nutrition.