Get your own Hormone Audit >> www.wellnesswithvanda.com/quick-start-hormone-audit

In today’s episode, we’re diving into another Hormone Audit—and this time, we're unpacking the case of Erika, a 40-year-old mom navigating irregular cycles, stubborn weight gain, high stress, poor sleep, and symptoms tied to PCOS and perimenopause.

You’ll hear Vanda walk through Erika’s full hormone audit, including her top concerns, daily habits, sleep struggles, nutrition patterns, supplement list, and stress load. Then, Vanda breaks down what’s likely driving her symptoms and shares practical, personalized recommendations to help regulate cycles, improve sleep, reduce stress, and support hormone balance during this stage of life.

In this episode, we cover:

• Why irregular cycles + midsection weight gain often point to deeper hormone shifts
• The connection between nighttime waking, blood sugar, cortisol, and mineral balance
• How caffeine habits may be worsening fatigue and cycle symptoms
• What to look for in magnesium, calcium, and multivitamin supplements
• How to simplify exercise when you're a busy mom with no free time
• The early signs of perimenopause—at age 40 and beyond
• When to consider functional testing like DUTCH or HTMA

Whether you’re in your late 30s, early 40s, or dealing with similar symptoms, you’ll walk away with tons of practical insights you can apply immediately.

As always, remember: supplements and recommendations should be reviewed with your own provider before making changes.

Tune in and take notes—this one is full of actionable takeaways!

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

 🎟️ Free Live Training: Uncovering the Truth: Why Your Period Pain Isn’t Normal (and How Functional Testing Can Help)
Wednesday, November 12 at 10:30 AM CT or 7:00 PM CT (replay available).
 

Register here (https://tidycal.com/vanda/hormonetraining); can’t attend live? Sign up to get the replay—and you can submit your question by email beforehand. 

Feeling the “screw it, I’ll start in January” vibes creeping in? In this episode, Vanda shares five simple, realistic guidelines to help you enjoy the season and protect your energy, hormones, and blood sugar—without guilt or perfection.

You’ll learn how to:

• Audit your calendar so six true “holiday” days don’t derail two months
• Anchor your day with a high-protein breakfast (even on feast days)
• Balance festive meals with smart, low-lift choices at the other meals
• Ditch restriction and enjoy your family’s once-a-year favorites—guilt-free
• Use hydration and movement to beat bloat, stabilize energy, and recover faster

Plus: a powerful reminder that what you do today shapes your period 90–100 days from now. Future-you will thank you in January, February, and March.

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

Connect with Kristin:
www.goldcoastdoulas.com, www.supportedbook.com, www.askthedoulas.com @goldcoastdoulas on Insta, FB, TikTok, Pinterest

Ever wondered what a postpartum doula actually does—and how they can make early motherhood easier?

In this episode, I sit down with Kristin Revere, founder of Gold Coast Doulas, co-author of Supported: Your Guide to Birth and Baby, and host of Ask the Doulas. Kristin shares what doulas do (beyond labor support), the difference between birth and postpartum doulas, and how they provide emotional, physical, and educational care for new moms.

We cover what to expect when hiring a doula, how to find one in your area, and even ways families can budget or use employer benefits to make postpartum support more accessible.

If you’re preparing for birth—or in the thick of postpartum life—this conversation will help you feel seen, supported, and better equipped for the journey ahead.

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

In this week’s episode, I’m walking through a real-life hormone audit for Micah—a 21-year-old mom struggling with irregular cycles, hair growth, stubborn weight, and poor sleep since ending her breastfeeding journey.

We break down her symptoms, lifestyle habits, and possible underlying hormone imbalances—including signs that point toward PCOS and cortisol dysregulation. You’ll hear how I evaluate cases like this, what patterns I look for, and which next steps (like HTMA or DUTCH testing) can bring clarity and relief.

If you’ve ever wondered whether your fatigue, irregular cycles, or PMS are “just normal postpartum,” this episode will help you understand what your body might be trying to tell you—and what to do next.

🎧 Tune in to learn how small, strategic changes (and the right testing) can make a big difference in your hormone health.

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

Checkout the Hormone Deep Dive Lab Bank Here: www.wellnesswithvanda.com/labbank

If you’ve ever been told “your labs look normal” but still know something feels off, this episode is for you.

In today’s episode, I’m breaking down the three main types of testing I use to uncover what’s really happening with your hormones — and why traditional lab work often misses the full picture. You’ll learn:

✨ The difference between HTMA testing (what your body needs) and DUTCH testing (what your hormones are doing)
✨ Why both tests together can reveal the what and why behind your symptoms
✨ How to use traditional lab work through a functional lens to identify early imbalances
✨ Who should consider hormone testing — and who shouldn’t just yet

I also share details about my new Hormone Deep Dive Lab Bank, a simple way to order functional hormone tests without joining a full program.

If you’re struggling with fatigue, PMS, acne, irregular cycles, or feeling dismissed by “normal” lab results — this episode will help you get the clarity and answers your body’s been asking for.

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

This week, I’m walking you through a real client case: a 22-year-old woman dealing with debilitating period cramps, constipation/bloating, and acne that were impacting her social life, mood, and energy. We used HTMA (hair tissue mineral analysis) to uncover what her body actually needed—then built a simple, targeted plan.

Inside the episode, you’ll hear:

• What HTMA revealed: elevated magnesium (burning through it), high zinc and a zinc:copper pattern pointing to inflammation/estrogen dominance, a high calcium:potassium ratio (thyroid hormone not getting into cells), and a low sodium:magnesium ratio (adrenal burnout).
• How constipation can drive estrogen reabsorption—and worsen cramps, PMS, and skin.
• The exact levers we pulled first: mineral repletion (magnesium + quality sodium), digestive support, and daily habits to improve motility and hormone clearance.
• Her one-month results: period cramps dropped from 10/10 to 0 (except after coffee), and PMS down to 5/10—in just one cycle.

If you’re battling painful periods, PMS, constipation, or acne, this case will show you how data-driven mineral support can create quick, meaningful change—without guesswork.

👉 Ready for targeted help? Check the show notes to learn about HTMA testing and ways to work together.

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

Birth control is often handed out as the quick fix for every hormonal symptom—painful periods, acne, mood swings, irregular cycles—but what if it’s actually making things worse?

In this week’s episode, Vanda breaks down what really happens to your hormones when you’re on birth control. You’ll learn how it shuts down communication between your brain and ovaries, which nutrients it depletes (and how that impacts your energy, mood, and thyroid), and what symptoms might actually be linked to the pill—like fatigue, low libido, and anxiety.

Whether you’re currently taking birth control or considering coming off, this episode will help you make an informed decision and start supporting your body naturally.

💜 Learn how to protect your hormones, replenish what’s been depleted, and take back control of your health—without judgment or confusion.

Sign up for a Fullscript account & order supplements here: https://us.fullscript.com/welcome/vaubrey

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

What if balancing your hormones could start right in your kitchen?

In this episode, I’m sharing 10 simple foods I keep on repeat in my own diet that make a big difference for hormone health. From potassium-packed kiwis to versatile proteins and fiber-rich staples, these everyday foods can help reduce PMS, ease cramps, support your thyroid, and keep your cycles running more smoothly.

You’ll learn:

• The 3 themes every hormone-friendly food has in common
• How potassium, protein, and fiber directly impact hormone balance
• Why small, consistent food swaps can calm PMS, regulate cycles, and improve energy
• Easy ways to use these foods without overcomplicating your meals

If you’ve ever felt like hormone balance is complicated, this episode is your reminder: it doesn’t have to be.

Collagen mentioned in the episode*
FurtherFood's Chocolate Collagen: https://www.furtherfood.com/?rfsn=8606224.0d8ce5d&utm_source=8606224&utm_medium=affiliates

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

This week, I’m kicking off a brand-new series on the podcast: Hormone Audits.

In these episodes, I walk through a real intake form from a listener or client and give my professional insights into what’s likely driving their hormone symptoms — and the first steps I’d recommend. Think of it like a behind-the-scenes look at what it’s like to work with me, without the cookie-cutter advice you find online.

In today’s episode, you’ll hear me audit Jessica’s hormone concerns — including low energy, mood swings, irregular cycles, and painful cramps. I’ll show you how much we can uncover just by listening to her story and connecting the dots through a functional medicine lens.

Want your own Hormone Audit? This is exactly what I offer in my Quick Start Hormone Audit service (www.wellnesswithvanda.com/quick-start-hormone-audit). You’ll fill out a detailed intake form, and I’ll create a personalized video walking you through your symptoms, mineral patterns, and the next steps to start feeling better.

Tune in now to see how an audit works — and imagine what clarity it could bring for your hormones.

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase