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Nutrition A - Z by Sandra Mikhail

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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 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 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.

29/01/2026

Let’s clear this up 👇

Yes, the placenta isn’t fully mature in early pregnancy but that does not mean the embryo is floating around unaffected by what the mother eats.

Here’s what happens:

• From implantation, maternal blood, uterine secretions, and placental cells are already supplying nutrients
• The placenta develops gradually, not suddenly at 12–14 weeks
• Early pregnancy is a critical window for organ development (brain, neural tube, heart)
• Nutrient deficiencies (like folate, iodine, iron) matter most in the first trimester
• Blood glucose, micronutrients, alcohol, medications, and toxins all influence early development

The context here is justifying that it’s “Ok” if your diet is not perfect in early pregnancy when symptoms like nausea can be difficult. And yes, the first trimester is indeed about surviving what you can stomach from my own personal experience.

🥴But what in the wellness wankery is this?! The goddess needs to stay in her lane, well...we don’t even know which lane that is anymore...

31/12/2025

This was just a glimpse of the misinformation, and outright wellness wankery we tackled this year. From overhyped supplements and useless tests to viral trends that made zero scientific sense, 2025 kept us busy cleaning up the mess and truth be told, no reel could fit all of it.

The takeaway? Evidence matters. Remember, education over influence! Your favourite influencer may be selling you more harm than good, keeping their wallets fuller.

✨If there’s one ask, it is this: Be critical. By now you should know the trend - find the pain points, sell the solution, keep you hanging. And if you fail, it’s never “their program that has failed, it’s you”.

😮‍💨 If only we could vacuum-seal the 2025 myths and never see them again…

10/12/2025

😞I’ll never forget the patient who stopped her medication because of a wellness trend…⁠
⁠
She came into my clinic visibly distressed, explaining that her gut symptoms had escalated over the past few weeks. What had started as a manageable condition had suddenly become debilitating, and she couldn’t understand why. ⁠
⁠
🔺It didn’t take long to uncover the trigger: she had been told online that her medication was “destroying her gut” and that the only path to true healing was to quit it entirely and follow an extreme “natural protocol.”⁠
⁠
So she stopped her treatment...out of fear disguised as advice. And without proper support or monitoring, her symptoms worsened dramatically. Her sleep deteriorated, her anxiety intensified, and her ability to function day to day unraveled. It was heartbreaking, not because she made a reckless choice, but because she genuinely believed she was doing something healthier.⁠
⁠
Cases like hers stay with me. They’re the reason I’ve spent almost two decades challenging misinformation that oversimplifies health and positions medication as the villain. Food, lifestyle and supplements absolutely have a place in supporting health but they are not replacements for medically necessary treatment, and they shouldn’t be presented as such.⁠
⁠
If you’re ever considering stopping a prescribed medication because of something you’ve heard or seen online, let this be the reminder to pause, speak to your doctor or your dietitian, and make decisions based on evidence, not fear. You deserve better than wellness wankery online. ⁠⁠⁠

03/12/2025

✋We need to stop pathologising every bloat.
Bloating can be completely normal depending on the context.

Gas production, abdominal distension after meals, hormonal fluctuations, fibre fermentation, these are physiological, not pathological.

❗️Bloating becomes concerning when it’s:
• persistent
• painful
• unexplained
• accompanied by red-flag symptoms
• affecting bowel habits or weight

But telling people that every bloat means “dysbiosis”, SIBO or that ‘you need a liver detox’ is overly reductionist and not supported by clinical evidence.

📌Here’s what I teach clients - Scoring level of discomfort:

▪️Using a scale from 0 – 10, 0= no discomfort and 10 = excruciatingly uncomfortable, rate your level of discomfort.
▪️0 – 5 tend to reflect normal processes of digestion and bloating as a result of either eating too fast, too much or just a lot of fermentable foods and fibre. Keep calm and carry on.
▪️6 – 10 is worth looking into.

Your gut is complex and sometimes it just does what guts do.
Stop fearing your physiology and start understanding it.

29/11/2025

As I wrap up this month, I can’t help but notice how loud the fear-mongering around food has become on this platform. Every scroll feels like a new “wellness” rule to follow and I can only imagine what that does to so many of you trying to do the right thing.⁠
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I've had new clients this month come to me in tears, terrified of eating fruit, bread, or anything “inflammatory.” They have been manipulated.⁠
⁠
And to the charlatans out there, "holistic nutritionists" and "functional wankery practitioners"... fear is not a business model.⁠
⁠
You don’t heal people by making them afraid of food. Shame on you. ⁠⁠⁠

27/11/2025

The wellness industry has birthed a breed of “experts”: charismatic, confident, and completely unburdened by scientific nuance.

Mark Hyman. The Glucose Goddess. Will Cole. Mindy Pelz...
Different faces, same formula: oversimplify the science, sell the solution, and frame themselves as the ones who finally uncovered “the truth” medicine never told you.

Here’s the reality:
✔️ Complex health issues don’t have single-cause explanations.
✔️ Fear-based health advice harms more than it helps.
✔️ Credentials don’t mean credibility when you ignore evidence.

They thrive on confusion.
They profit off your distrust.
And they package misinformation beautifully.

💡 Don’t give charlatans your time or your money. Give it to science.

Who else should join that list?! This is not about naming and shaming, but about calling people out for the nonsense they’ve been spreading and the harm they’re causing.

21/11/2025

Most people see the work I do today, not the health journey that has influenced it too..

Chronic conditions change you but they don’t define what you’re capable of.

If you’re navigating your own version of “this wasn’t part of the plan,” you’re not alone. We get to live fully, lead fully, and build fully… even when our health story isn’t neat.

Tell me one thing you wish people understood about your health journey.

17/11/2025

Nutrition is more than numbers or rules. It’s about daily choices that work for you and support long-term wellbeing.

✨✨✨

Let’s move beyond outdated ideas and embrace a way of eating that feels good and does good.

1. Food isn’t good or bad ⚖️ Nourishment comes from balance. Focus on variety and consistency, not restriction.

2. Consistency beats perfection 💪🏼 One meal won’t undo your progress. True nourishment comes from supportive habits.

3. Carbs aren’t the enemy 🥪  They’re your body’s main fuel, vital for hormone balance, recovery and steady energy.

4. Food is nourishment, not a reward 🌱  Whether you trained, worked or rested, food is the foundation of energy and wellbeing.

5. Protein is for everyone 🧩  It supports recovery, balances blood sugar and keeps you satisfied longer.

6. Hydration counts 💧  Water drives digestion, focus and energy, your body depends on it.

7. Your body’s needs change daily 🦋  Eat to match your current energy levels, movement and rest, not yesterday´s.

8. Snacking isn’t cheating 🥒  Balanced snacks with protein, fibre and healthy fats sustain mood and energy.

💖 Save these truths for days you need a reminder to work with your body, not against it 💖

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.

09/11/2025

Save the Date: Frauen & Immunsystem Webinar 10.11.2025 mit ⁠
⁠Anmeldung here: https://buy.stripe.com/bJeeVdePP5ar6wCezc9ws0a

Das Immunsystem von Frauen ist einzigartig – geprägt von Hormonen, Genetik und besonderen Nährstoffbedürfnissen. Das macht es einerseits stark, andererseits auch anfälliger. In diesem Webinar erfahren Sie, wie sich die kalte Jahreszeit auf die weibliche Immunität auswirkt und was Sie tun können, um gesund und energiegeladen durch den Winter zu kommen.⁠
⁠
Was wir behandeln werden:⁠
⁠
✅️Wie Hormone und Genetik die Immunabwehr von Frauen beeinflussen⁠
✅️Saisonale Belastungen: Vitamin-D-Mangel, Viren, Stress und Schlafstörungen⁠
✅️Ernährung, Schlaf und Lebensstilgewohnheiten, die den grössten Unterschied machen⁠
✅️Ein praktisches „Winter Immunity Toolkit“ für den Alltag⁠
⁠
- Dies ist ein 45-minütiges Webinar mit anschliessender Q&A.⁠
- Preis: CHF 23: inklusive Aufzeichnung und PDF "Winter Immunity Toolkit"⁠⁠⁠

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Our Story

"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.