Rising slowly: Lessons in sourdough and well-being
By Nicole Sandoval, PharmD
Life after graduation looked different than I imagined. Once licensure exams were behind me and a routine finally settled in, it felt strange not to be studying for something. With that mental space came an opportunity to explore hobbies I had long set aside. I found myself returning to something familiar and comforting: cooking and baking.
Although I was a bit late to the sourdough trend, I decided to begin my own sourdough journey earlier this year. What started as curiosity quickly became a lesson in patience, balance, and self-care. Growing a sourdough starter takes time. It doesn’t rush, and neither should you. You learn quickly that you can’t force it to grow, but rather it responds best to consistency and care.
Nourishment and dedication
One of the first lessons sourdough taught me was the importance of nourishment. A starter must be fed regularly to stay healthy and alive. Miss too many feedings, and it weakens. The same is true for you. Well-being isn’t just about pushing through long days or checking tasks off a list; it’s about intentionally “feeding” yourself through rest, joy, connection, and activities that fill your cup. You can’t pour into others if you’re running on empty.
Sourdough also requires dedication. Whether it’s your first loaf or your 100th, each one demands presence with the stretching, folding, rising, and baking. The reward is something beautiful and bold. Baking bread reminds me that slowing down can be productive in its own way. In a profession in which burnout is common, finding small moments of creativity and calm can make a meaningful difference in overall well-being.
Artisan bread recipe
If you’ve never tried baking bread before, I encourage you to try this easy, beginner-friendly recipe. For this artisan bread, sourdough starter isn’t required to enjoy the process and gain full satisfaction of baking a fresh loaf from scratch.
Ingredients
• 450 g bread flour
• 10 g salt
• 1 packet of instant yeast
• 360 g warm water
Instructions
1. In a large bowl, mix flour, salt, and yeast.
2. Gradually add warm water while stirring until fully combined and no flour lumps remain.
3. Cover the bowl and let the dough rise in a warm place for 2 hours.
4. Toward the end of the rise time, preheat oven to 450 degrees Fahrenheit and place Dutch oven inside for at least 30 minutes.
5. Perform stretch-and-folds 8 to 10 times until the dough holds its shape.
6. Place dough on a floured surface and shape into a round loaf. Transfer onto a parchment paper and score the top.
7. Bake covered for 30 minutes, then uncovered for 15 minutes.
8. Immediately remove bread from Dutch oven and place on a wire rack for at least 20 minutes to cool off.
As they say in my home country—"buen provecho” (enjoy your meal)!
Nicole Sandoval, PharmD, is the 2025–2026 APhA Foundation executive fellow in association management and leadership in Washington, DC. Outside of pharmacy, she enjoys baking, exploring new cities, and trying new places to eat.