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What happens if I reset my passphrase? Do I lose any sats? The warning isn't clear
you don't lose sats. resetting your passphrase deletes the info about your sending wallet. This doesn't do anything to whatever wallet you have connected, it just makes it so you can't use that wallet to spend sats on SN until you reconnect it.
Again, it's a safety measure for your spending wallets that you attach. The goal is to make sure that if someone hacks your SN account, they can't grab your spending wallet too.
which wallets are able to send? This should be clearly marked when you go to add a wallet.
I do not see why you would lose any sats but I am not an expert on that- maybe @Scoresby knows?
As long as you can reset passphrase and maintain access to account it should be fine.
Correct.
Entering a passphrase is only required when you have logged in to SN with a new device. It shouldn't be something you have to do more than once on a device. It is cumbersome, but it's a failsafe for keeping wallet access safe.