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Wellness with Vanda, Leitchfield, KY (2026)

02/18/2026

For years, women have been told that “normal” just means common.

But common doesn’t mean HEALTHY.

My mission has always been simple:

Help women understand what’s actually normal, what’s not, and how to support their hormones with clarity and confidence.

If you’re reading this and thinking…

🗯️ “I’m not sure if my symptoms are hormone-related.”

🗯️ “I’ve never been taught how minerals affect my cycle.”

🗯️ “I’m still on birth control and feel confused about what’s happening.”

🗯️ “I don’t even know where to start.”

You’re exactly who I created this work for.

You don’t need to know everything! You just need the right next step.

The most powerful thing you can do is learn how your cycle works, start connecting your symptoms to your hormones, and understand how foundational things like minerals and stress impact everything.

If you’re dealing with PMS, painful cramps, heavy bleeding, fatigue, infertility, or just feel “off,” let’s start to simplify it.

👉 Book a no-cost 20-minute Happy Hormones Clarity Call.

We’ll walk through your symptoms, identify where you are on my singature Happier Hormones Roadmap, and map out the most aligned next step for your body.

Just comment "CLARITY" and I'll get you set up 💜

02/17/2026

If you said yes, I promise you’re not the only one 🤣

But no, Basal Body Temperature tracking does NOT mean taking your temperature vaginally.

BBT is simply your resting body temperature, taken orally first thing in the morning.

Here’s how to actually do it:

✨ Take your temperature before you get out of bed (we don’t want any moving around to influence the number!)

✨ Only take it if you’ve had at least 4 hours of sleep

✨ Make sure it’s done around the same time each day

That’s it. Simple and effective!

Before ovulation, your temps typically sit around 97–97.7°F.

After ovulation, it rises about 0.3–0.5°F and stays elevated until your next period.

✅ That temperature shift confirms ovulation has already happened.

Over time, you’ll learn what’s normal for YOUR body, and that awareness is powerful tool!

You don’t need anything fancy (though thermometers that read to the hundredths place are helpful). Even a regular oral thermometer can give you valuable insight!

Alright, time to spill: Did you think it meant the other thing at first? 😅

02/12/2026

Unpredictable energy, brain fog, and mood swings don't just randomly come about.

They’re often rooted in mineral imbalances your body is trying to compensate for.

One thing to note: Minerals are NOT vitamins, and vitamins cannot replace them.

Minerals are the foundation your hormones rely on to function well.

Here’s what a few key minerals are responsible for:

✨ Calcium
Plays a role in nerve signaling and muscle contraction

✨ Magnesium
Helps muscles relax and supports calm, steady energy instead of tension and cramping

✨ Zinc
Supports hormone signaling, immune health, and inflammation balance

✨ Sodium
Supports adrenal function, digestion, and your body’s ability to handle stress.

✨ Potassium
Helps shuttle insulin and thyroid hormones into your cells

✨ Copper
Supports energy production and hormone balance...and when it’s out of sync with zinc, symptoms can feel more intense

When these are out of balance, hormones struggle to communicate, your nervous system stays on edge, and, you guessed it, you have more painful periods.

The root cause of your symptoms?

👉👉👉 Your body is DEPLETED.

And this is exactly why guessing with supplements rarely works.

Inside the Period Makeover Solution, we look at mineral patterns alongside hormones and stress so you’re supporting the why behind your symptoms.

If you’re ready for a cycle that feels calmer, more predictable, and supported from the ground up, PMS is where we do that work.

Comment “PMS” below and I’ll help you take the next step 💜

02/10/2026

If I've learned one thing in my TEN years as a Registered Nurse specializing in Functional Medicine...

💡 It's that real period cramp relief doesn’t usually come from another hack or supplement someone suggested on TikTok.

My focus is on understand why your body is REACTING the way it is. Because that's what a painful period is: A REACTION.

🧐 We need to figure out what matches what your body is asking for.

Only then does everything START to make sense.

My client was eating well, moving her body, and taking care of herself...yet her cycle still stopped her in her tracks every month, 10/10 pain.

The key was looking at her body (and her life) as a whole:

➡️ Stress load
➡️ Digestion
➡️ Inflammation
➡️ Mineral balance

Only then did everything started to make sense.

Instead of overhauling her life, we focused on restoring the foundations her body had been burning through for years.

That’s when the pain eased, her cycle became predictable, and she was able to stop planning her life around her period.

I want you to hear me loud and clear on this one:

⚡️ Painful periods aren’t random. It's your body's way of communicating with you that it needs deeper attention.

When you understand what your body is asking for, you don't need to make extreme changes to find relief.

My job is to develop a plan that is targeted, sustainable, and gets you results fast.

💜 If period pain has ever controlled your schedule, we're probably overdue for a chat.

Comment "PMS" and we can talk about what next steps can look like to giving you back an entire week each month 👇

02/04/2026

Motherhood inherently changes your ENTIRE biology.

Being the one who thinks about everything from the meals, the schedules, the doctor visits, the laundry, the “Did I forget something?” goes beyond just mental effort.

😮💨 Every single thought, worry, and plan uses real energy and real resources from your body.

Over time that constant mental strain keeps your stress hormones elevated, and your body responds like it’s in survival mode.

That means cortisol gets priority ⏩ and your reproductive hormones like progesterone and estrogen get second billing.

So if you feel like:

👉 Your hormones never quite regulated after having kids

👉 You’re exhausted even when you sleep

👉 Mood swings, PMS, or cycle changes feel worse
..your body isn't revolting against you.

💜 It's responding to the real, persistent mental & physical load.

I need you to understand that NONE of this is weakness. It’s purely biology.

And it’s not something you just “push through.” Your hormones don’t respond to how capable you are.

They respond to how stressed, depleted, and unsupported your body feels 🫠

💬 Moms, tell me this:

What’s a part of motherhood that felt unexpectedly heavy for you?

If you're open, share your experience! You might just help another mom feel seen today 🫶

02/03/2026

I didn’t start using a Continuous Glucose Monitor (CGM) because it was trendy.

📊 I just wanted real data.

After experiencing borderline gestational diabetes in all three of my pregnancies (and years earlier discovering that blood sugar imbalance was a major trigger for my migraines), I wanted answers and to stop guessing WHY this was happening.

Using a CGM lets me see, in real time, how things like sleep, stress, exercise, carbs, fiber, and busy seasons of life actually impact my blood sugar.

And here’s why that matters more than most people realize:

Over time, imbalanced blood sugar drives insulin resistance and inflammation 👀

🤯 Inflammation often shows up as painful period cramps

🤯 Insulin resistance is linked to fatigue, brain fog, energy crashes, and stubborn weight changes.

So if you’re dealing with PMS, cramps, or feeling exhausted despite “doing everything right,” blood sugar may be a much bigger piece of the puzzle than you’ve been told.

✅ My approach is, has been, and always will be rooted in AWARENESS.

And when we look at blood sugar patterns alongside minerals, stress, and hormones, we can stop guessing and start supporting your body intentionally.

That’s exactly the work we do inside the Period Makeover Solution.

We use data to build a plan that actually fits your body and your life.

👉 Want the details?

Drop "PMS" below and I'm happy to take some time to get to know your symptoms 💜

01/29/2026

If period pain were just about needing the right tip, it wouldn’t keep showing up month after month.

Most women I work with have already tried SOMETHING:

🫠 A supplement, a tea, a heating pad, cutting foods, adding foods…

Maybe all of them. Together. At the same time.

And sometimes those things DO help. But the relief is only temporary 🙃

You've been taught that pain is the problem.

But it's not 👀

🚨 It’s the signal.

Cramping, heavy bleeding, and that deep, exhausting ache are often your body responding to things like mineral depletion, stress load, and hormone patterns that haven’t been fully supported yet.

Quick fixes can soften symptoms, but lasting relief comes from understanding WHY your body is reacting the way it is.

That’s the difference between managing a cycle and finally feeling at ease in it.

🙅♀️ You don’t need more willpower. You don’t need to “push through.” And you don’t need to accept pain as the cost of being a woman.

You need CONTEXT.

That requires support that looks at the whole picture, not just the moment you’re hurting.

If you want to see what that can look like, comment PMS and let's get to chatting 💜

01/28/2026

If eating better for your hormones feels confusing, here’s a simple rule:

Add more of these foods INSTEAD of taking things away.

🙄 There are too many people out there telling you to eliminate.

You're already miserable enough from painful periods. I'm not going to put you on a diet that will make you miserable too.

These are 9️⃣ of the foods I personally keep on repeat (and recommend to clients) because they help support hormones by balancing blood sugar, opening detox pathways, and giving your body the nutrients it needs.

🥝 Kiwis
Potassium-rich and essential for hormone signaling in every cell

🍗 Chicken
Lean protein that stabilizes blood sugar and supports hormone production

🍠 Sweet potatoes
Fiber and minerals for estrogen clearance and steady energy

🍓 Berries
Antioxidants + fiber to help estrogen detox and reduce inflammation

🥛 Quality Protein Powder
Easy protein boost that supports hormone synthesis and balance.

🍳 Eggs
Nutrient-dense protein and cholesterol your body needs to make hormones

🥒 Zucchini & Squash
Fiber and minerals that support digestion and hormonal detox

🍤 Shrimp
Selenium for thyroid function, which plays a major role in hormone regulation

🥩 Beef
High-quality protein, iron, and zinc: all foundational building blocks for balanced hormones

This process doesn't call for restriction. You need NOURISHMENT.

When you consistently include foods rich in protein, fiber, and minerals, you’re giving your body what it actually needs to balance hormones, ease PMS & cramps, and keep energy steady.

👇 Which of these do you already have in your regular line-up? Which will be the easiest to add?

Wellness with Vanda

02/18/2026

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02/12/2026

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