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.

11/06/2026

I was puffy, congested and still recovering from a cold when I recorded this. But anywhoooo 👇

I want to start by saying how much I admire this woman but we have a problem. Roxie Nafousi has built her brand on manifestation. She’s good at it and her audience trusts her there. That trust is the entire asset.

Two recent story posts are worth talking about.

The first, a personal story, no AD tag, shows her holding an injector pen she describes as “a concoction prescribed by a doctor that has 7 different peptides in it.” Visible on the label: BPC-157, TB-500, CJC-1295, Ipamorelin, GHK-Cu. None of these are licensed for human use in the UK, EU, or Switzerland. They’re sold as “research chemicals not for human use.” Long-term human safety data is thin. These are not supplements and she’s sharing them as a “journey” with millions of women.

The second is a paid ad for a multistrain probiotic with a discount code, properly disclosed, regulated, technically fine. The issue is the framing: this is what worked for her, so it should work for you. Your gut doesn’t work that way. Probiotics are complex: strain matters, dose matters, what’s actually going on in your gut matters most. What helps one person can do nothing for another, or make things worse. Bloating alone has dozens of possible causes. A bikini selfie and a discount code is not nutrition advice.

Roxie doesn’t need to do either of these posts. The audience that follows her for manifestation doesn’t need her medical opinions, they need her to know where her expertise ends. That’s not a criticism but it’s a request that anyone with that much influence over how women treat their bodies takes the responsibility seriously.

To women of influence without the credentials: Stay in your lane especially when the lane next to you is someone else’s body.

02/06/2026

🫠A functional nutritionist with a large following just told her audience that chronic bloating, anxiety, skin issues, and sugar cravings are probably parasites. And that the answer is a yearly cleanse. FML.

Let’s go through this properly.

🔎The symptom list is the first tell. Bloating, cravings, fatigue, anxiety, skin issues - these apply to almost every adult woman alive at some point in any given month. A diagnostic net cast that wide isn’t a diagnosis and is simply a marketing funnel.

🪱Parasites exist. Giardia, tapeworms, roundworm, hookworm, these are specific organisms that cause specific, well-documented infections. They are diagnosed through proper tests like stool and are treated with prescription antiparasitic medication. They are not mysterious, they are not “missed by conventional medicine,” and they do not present as a vague combination of bloating and bad skin.

What’s being sold as a “parasite cleanse” is typically a mix of wormwood, black walnut, clove, sometimes diatomaceous earth or castor oil packs. The evidence for these treating actual parasitic infections in humans is weak. Wormwood is neurotoxic at higher doses.

‼️The “stringy mucus” or “rope worms” people photograph during cleanses are almost always intestinal mucus, food fibre or shed intestinal lining and not parasites! The diarrhoea people interpret as “the parasites leaving” is the laxative effect of the herbs.

The real harm isn’t just financial. The women I see in clinic who’ve been doing parasite cleanses for a year or longer are very often women with undiagnosed IBS, IBD, thyroid disease, or anxiety disorders. The cleanse industry sells them a story that delays the diagnosis that would actually help them. That’s the cost!

“Root cause” is a marketing phrase and diagnosis is a medical one. If your symptoms are persistent, you deserve real testing not a yearly herbal protocol from someone whose credentials should be questioned and audited.

31/05/2026

Dave Asprey, the man who convinced millions to put butter in their coffee, just called oatmeal a scam and “peasant food.”

Let’s talk about what the actual evidence says.

Oats are one of the only foods with an FDA-approved health claim for reducing cholesterol. The mechanism is beta-glucan, a soluble fibre that ferments in your gut, feeds beneficial bacteria, slows glucose absorption and lowers LDL cholesterola. There are over 50 years of randomised controlled trials on this. It’s not a trend. It’s one of the most boringly well-established findings in nutrition science.

The “peasant food” framing is doing a lot of work here. It’s the same old story every time: take a cheap, traditional, evidence-backed food, sneer at it, and sell people a $40 supplement or fat-loaded coffee instead. The contempt isn’t accidental, it’s the marketing.

Eat the oats. Add berries, nuts, seeds, a spoon of nut butter if you want.



⚠️ For the actual nutrition questions - see pinned comment.

21/05/2026

🥴Muscle testing, or applied kinesiology, is one of the most thoroughly debunked practices in alternative health, repackaged as intuition or traditional Chinese medicine to sell it back to women who deserve better.

Under proper double-blind conditions, the results are no better than random chance. The American Academy of Allergy, Asthma and Immunology for example has explicitly stated it has no diagnostic value for food sensitivities. This is the consensus.

What’s actually happening when someone sways forward or backward is the ideomotor effect, the same unconscious muscle response that drives a ouija board planchette. You move in the direction you already expect to. That’s not intuition…that’s confirmation bias with extra steps.

And the TCM framing is wrong. Applied kinesiology was invented in 1964 by an American chiropractor..

Real food sensitivities, coeliac disease and genuine allergies need proper diagnostic pathways. Replacing that with kitchen swaying delays real diagnoses for years and the people most affected are women already dismissed by a system that took their symptoms less seriously to begin with.

“It’s not woo woo if it works” is the oldest trick in the influencer playbook. Wrap unproven practices in empowering language and the critical thinking quietly leaves the room. Your body does communicate with you. It just doesn’t do it by swaying you toward almond butter.

📌Save this for the next time someone tells you to muscle test their groceries.

11/05/2026

“Bloated, heavy, sluggish” are simply terms that are part of a marketing funnel.

🥤And juicing is one of the worst things you can sell as a gut health fix, because the one nutrient your gut actually needs (fibre) is the thing juicing removes.
Your microbiome eats fibre. Your liver detoxes for free and persistent bloating is a symptom worth investigating, not discounting 20% off.

🌱Save this for the next time a green bottle promises to reset you.

Comments open 👇🏾 what’s the worst gut health ad you’ve seen lately?

05/05/2026

🤓Food labels are designed to be confusing. Here’s how to actually read one in under a minute so save this one!

❗️Start with the per 100g column, this is your comparison tool. It levels the playing field between different serving sizes and lets you compare two products fairly.

The basic three to check:

→ Saturated fat 👉🏽5g or less per 100g is your green light. These are the fats most consistently linked to cardiovascular risk when consumed in excess.

→ Sugar 👉🏽aim for 5g or less per 100g. Up to 10g is moderate. 15g and over is high. Context matters here though e.g. the sugars in plain yoghurt come from lactose, which behaves very differently to added sugar in a biscuit. Same number, very different food.

→ Dietary fibre 👉🏽5g or more per 100g is what you’re looking for. Most people aren’t getting enough and this is one of the easiest ways to identify foods that will actually contribute to your daily target.

▪️Beyond these three, check the ingredients list. Ingredients run highest to lowest by weight, so whatever appears first is what the product is mostly made of.

▪️Sodium and total carbohydrates are also worth checking depending on your health context, particularly if you’re managing blood pressure or Type 1 diabetes.

The goal of label reading is knowing whether something is an everyday food or a sometimes food.

👥Share this if you found it useful!

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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