Did you know that nearly 80% of women with PCOS experience menstrual dysfunction—even if they get a period every month? PCOS (Polycystic Ovary Syndrome) is one of the most misunderstood and underdiagnosed hormonal disorders, affecting millions of women worldwide. While many assume that PCOS only means having cysts on the ovaries, the truth is that irregular ovulation and hormonal imbalances are the real culprits behind the condition. Today, I’m sharing expert insights from Tianna Trinidad, a former nurse and the creator of the Healthy PCOS Protocol. We’ll cover how to recognize PCOS symptoms, advocate for proper care, and start supporting your hormones naturally. What is PCOS? PCOS isn’t just one…

When it comes to feeling your best, understanding your menstrual cycle can be a game changer. Your hormones fluctuate throughout the month, impacting everything from your energy levels, mood, cravings, and even motivation. The more you understand what’s happening in your body, the more empowered you’ll feel to work with your cycle instead of fighting against it. In this post, I’m breaking down the three main phases of your cycle, what’s happening hormonally, and how you can optimize your energy levels throughout the month. The Three Phases of Your Menstrual Cycle Your cycle isn’t just about your period! It’s made up of three main phases that each have a unique…

Do you ever feel like staying motivated and consistent is nearly impossible in motherhood? Between sleepless nights, busy schedules, and the never-ending to-do list, keeping up with your personal goals can feel daunting. But here’s the thing—motivation doesn’t just appear. It’s built through intentional habits and mindset shifts. In this episode of Wellness with Vanda, I’m sharing five simple yet powerful strategies to help you create consistency and stay motivated—even when things feel overwhelming. 1. Establish Your Bare Minimum The first step in maintaining consistency is to set a realistic bare minimum. This is the non-negotiable baseline you commit to, even on your worst days. Ask yourself:✅ How much water…

Have you ever made a conscious effort to drink more water, only to find yourself running to the bathroom constantly? If that sounds familiar, you’re not alone. The good news? There’s a simple fix: adding minerals to your water. In this post, we’ll explore why plain water often isn’t enough to hydrate you and how electrolytes can make all the difference. The Problem: Frequent Urination Without Proper Hydration If you’re drinking lots of water but still feel tired, sluggish, or frequently dehydrated, it could be because your body isn’t absorbing the water effectively. When plain water isn’t properly absorbed by your cells, it sits in the extracellular space and is…

The postpartum journey is one of the most transformative and challenging seasons in a woman’s life. It’s a time of physical recovery, emotional adjustment, and embracing an entirely new role as a mom. Having been through postpartum three times, I’ve learned so many lessons—some the hard way—that I wish I’d known earlier. Whether you’re preparing for postpartum, in the thick of it, or reflecting on your journey, I hope these insights bring you encouragement and practical support. The Reality of Postpartum Postpartum is often romanticized as a time of bonding and joy, but the reality can feel far more complex. Here are a few truths about postpartum that I wish…

Being a mom can feel overwhelming at times. Often, the advice we hear for improving our well-being is vague or hard to implement. That’s why I’ve put together five small, actionable tips that can make a big impact on your energy, mood, and overall wellness—no major lifestyle overhaul required. Here are five easy-to-implement changes that can help you thrive as a mom: 1. Hydrate Your Body We all know hydration is important, but it’s often overlooked in busy mom life. Staying hydrated is essential because our cells are primarily made up of water, and dehydration can leave you feeling sluggish and unfocused. Quick Tips for Better Hydration: 2. Get Morning…

Motherhood is beautiful, but it can also feel exhausting. If you’ve been told that low energy is just “part of the package” when it comes to being a mom, this post is for you. While fatigue is common, it’s not something you have to accept as your new normal. Let’s unpack the myths surrounding postpartum fatigue and explore actionable steps to help you feel energized and present for yourself and your family. Three Myths About Postpartum Fatigue During my recent live training for postpartum moms, I addressed three pervasive myths that keep us stuck in cycles of low energy: The Real Reasons Behind Postpartum Fatigue Fatigue after having a baby…