Tête-à-Tête with Nichole Dandrea-Russert, MS, RDN

I start my mornings with an attempt at meditation — 20 minutes of trying to quiet my mind while soaking up red light therapy. Some days it’s blissful, some days it’s just me making to-do lists with my eyes closed. 

Then comes my favorite part: my witches brew. It’s my magic mix of matcha for calm energy, lion’s mane for focus, turmeric to fight inflammation, tremella mushroom for juicy skin and joints, spirulina for antioxidant power, and maca for hormonal harmony. It's a ritual that has become my self-care in a mug. 

After that, it’s a dog walk and a little yoga to get moving and grounded. I always joke that my over-50 routine takes about seven hours just to show up for the day — but it works. I typically (most days!) feel centered and ready to go.

Be unapologetically you. Be bold. Stop caring what other people think. The thoughts in your mind are just that — thoughts. Pause and ask yourself if you really know them to be true. You can do hard things — it all starts with one small step. 

Lead with love, even when it feels hard. Pause and take a deep breath before speaking. If something feels uncomfortable but good for you — and your mind starts shouting “no” — do it anyway. That’s usually where growth lives. Remember, it’s about the small steps along the journey, not the destination. 

Listen deeply — not just with your ears, but with your heart and soul. And never forget: the best medicine isn’t found in a bottle or a supplement. It’s in connection — with the people you love, with nature, and with yourself.

When I’m overwhelmed, I keep it simple. First move: one deep, intentional sigh — the kind you really feel. Sometimes I do three (and the sigh can be loud — it's very cathartic!). It’s my nervous system’s quick reboot. 

If I’ve got five minutes, I head outside. My garden is my reset button. I listen for birds, feel the air on my skin, notice tiny insects doing their thing — pure magic. I take some intentional breaths and feel my body and mind soften as I let nature do her thing. I love that something so simple and accessible can be so powerful.

My dog, hands down. She’s my number one joy and my instant reset between meetings and projects. One minute of snuggles with her does more for my mood than an hour of yoga. 

Watching our yard transform into a mini wildlife sanctuary also makes my heart light up. Two years ago, my husband and I started digging up tiny patches of grass to plant native. Little by little, that small project turned into a living ecosystem — birds, bees, flowers, and even bugs I’ve never seen before. It’s wild (literally) and so rewarding. 

But really, what makes me smile most is connection — in all its forms. Connection with my dog during a mid-day snuggle. Connection with nature as I watch bees buzz and flowers bloom in their own rhythm. Connection with people while traveling, moving my body, and soaking in those unexpected moments of awe. Connection with my partner, family and friends. 

It’s the small, everyday moments of connection — with animals, nature, people, and even myself — that make me smile the most.

At any given moment, I have about 20 research tabs open on my computer — studies on food and mood, low-toxin living, and eco-friendly lifestyle practices. There’s always so much fascinating new science emerging that it’s hard to keep up… which means I rarely read for fun! 

That said, I try to sneak in book time when I travel. On recent flights, I’ve started (and loved) Doug Tallamy’s Nature’s Best Hope and Ellen Langer’s The Mindful Body — two beautiful reminders of how deeply connected we are to both nature and the mind-body experience.

Jane Goodall. 🤍 She was a true messenger of peace — a voice for those who couldn’t speak for themselves. Jane raised global awareness around the emotions and intelligence of all beings and opened minds through compassion and calm, open dialogue. She led with love, even in the most difficult conversations.

When I’m alone and have the space to dig deep into my purpose. In stillness, ideas and creativity start to bloom. When I step away from the noise — no notifications, no rush — I try to tap into my intuition and listen to what it's trying to say. 

Sometimes it’s during a walk in nature, other times it’s while practicing yoga or simply sitting in silence with a cup of tea. That quiet space is where creativity meets clarity. It’s where the “why” behind what I do comes back into focus — to live with purpose, to connect deeply, and to help others feel more grounded, nourished, and alive.

Because when women feel well — truly well — everything shifts. I’ve seen how often women put their own needs last, pushing through fatigue, mood swings, hormonal changes, or anxiety and calling it “normal.” But it’s not. Our bodies are constantly communicating with us — through energy, mood, skin, digestion, and intuition. We just have to listen. 

Women’s health matters to me because it’s not just about hormones or nutrition — it’s about wholeness. It’s about helping women feel grounded in their bodies, nourished by food, supported by community, and empowered to be their best selves. When that happens, it creates deeper connection, purpose, and presence — leading to a richer, more elevated experience of living.