Fitness Guru Sam Wood Reveals the Simple Wellness Hack You Can't Overlook
By Rob Edwards - Sponsored
Published: 18 June 2025
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Readtime: 6 min
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With June being Men's Health Month, the Man of Many office is currently focused on collectively upping our wellness game. Whether that consists of prioritising gains, jettisoning some extra kilos, or revisiting some long-neglected fitness goals, there's no time like the present to adopt changes—even small ones—that can make a long-term difference.
No matter where you're at in your fitness journey, Men's Health Month is the perfect excuse to cement some foundational habits or easy-to-overlook hacks that will keep you on track throughout June and beyond. With half of any wellness program consisting of how you fuel all of those gym sessions, early morning runs, late-night swims, and ice-bath recovery sessions, there's one particular hack we're currently obsessed with that consists of a supreme source of nutrition in a wonderfully convenient form. Perhaps the most perfect of nature's wellness aids, we are, of course, speaking about the humble egg.
To get a sense of the power of these superfood gems and the best ways to integrate them into a daily routine, we sat down with Sam Wood, who you probably know as the founder of the hugely popular nutrition and fitness program, 28. Sam swears by the convenience and extraordinary nutrition eggs have to offer—so much so that last year he became the Australian Eggs ambassador—and whether he's recommending them to clients or preparing a batch for his own family, harnessing the goodness inside each of these oval marvels is a cornerstone of Sam's expert approach to wellness.
Sam Wood | Image: Australian Eggs
A Sam Wood Staple
'I've been eating eggs every day for as long as I can remember,' Sam starts. 'They're a staple in my own diet, in my family's meals, and in nearly every plan we create at 28. Plus, supporting Aussie farmers? That's something I'm proud to get behind.'
While everyone has a vague sense that eggs can be part of a healthy diet, when we ask Sam, we're floored by what he reveals. Just two eggs provide 13 essential vitamins and nutrients, including a whopping 12.7 grams of protein, 14 per cent of your daily iron requirements, and 82 and 15 per cent respectively of your recommended daily intake of vitamin D and B12.
In simple terms, this means the nutrients in eggs assist with weight management, oxygen's movement through the body, and the maintenance of healthy bones and teeth. They also aid healthy muscle function, immune system support, the formation of red blood cells and DNA, repairing body tissue, as well as supporting healthy functioning of the nervous system.
As Sam points out, eggs certainly have an astounding work ethic: 'They're high in protein, packed with essential vitamins and minerals, and they keep you fuller for longer. That's a superfood in my books, and the best part is, they're easy to whip up.'
Boiled Eggs | Image: Australian Eggs
Egg-Based Essentials
This ease of preparation means eggs are always a smart option, because when the days feel too short to squeeze everything in—particularly during these winter months—any shortcut can be a lifesaver. After all, once you've made time for work, working out, caring for kids, partners, and pets, not to mention all that time commuting every morning and evening, it can be all too easy to slip into bad habits.
With this in mind, we'd recommend checking out some of Australian Eggs' fantastic egg-based recipes here. They're as delicious as they are nutritious, and they also challenge the notion that eggs are primarily a breakfast food.
Picking up on this, Sam is quick to champion eggs no matter the time of day: 'I'm all about eggs for dinner. Frittatas are a go-to in our house, especially when we're low on groceries. Chuck in whatever's left in the fridge, a bit of spinach, tomato, sweet potato, some cheese, and you've got a quick, healthy dinner. Egg fried rice is another favourite.'
No matter the time of day, eggs are also a fast and easy option for keeping the little ones happy while boosting nutrition. Plus, they're the kind of thing even fussy eaters can get on board with.
'My kids actually love them,' Sam reveals. 'Willow and Charlie are big fans of dippy eggs with toast soldiers. But like any parent, I've had to get creative now and then. Omelettes loaded with cheese and veg, or mini egg muffins they can help make, that always does the trick.'
Scrambled Eggs | Image: Australian Eggs
Only the Facts
Despite all of this goodness, Sam explains there's still a surprising level of misinformation around eggs and how to get the most out of them. In fact, he's quite eager to discourage the splitting of the yolk and white when we ask what people might be surprised to learn.
'Many people don't realise that a lot of the nutrients are in the yolk,' he reveals. 'That's where many of the vitamins and good fats live, along with a third of the protein. I should also say that eating eggs regularly doesn't raise bad cholesterol for most people, which is a big myth I still hear.'
As Sam goes on to point out, what eggs can actually raise is your sense of mental well-being. Thanks to their 13 essential vitamins and nutrients, including vitamin B2, B12, choline, iron, and tryptophan—all associated with helping reduce the risk of anxiety, symptoms of depression, and naturally aiding sleep—eggs are your mental health buddy.
As we part ways, we ask Sam if he has a favourite egg recipe and if there are any top-secret preparation methods he'd be willing to share.
'Tough one!' he laughs.'I reckon my go-to would have to be scrambled eggs with avo on sourdough. The secret? Low and slow on the heat, stir constantly, and add a dash of milk or cream for extra creaminess.'
That sounds like a Men's Health Month must-try.
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