Wellness with Vanda
Welcome to Wellness with Vanda—the women's health podcast for every season of motherhood! Whether you're trying to conceive, currently pregnant, navigating postpartum, or raising little ones (up to age 8ish), this podcast is here to support you on your journey to wellness.
Hosted by Vanda, a Functional Medicine Nurse Coach specializing in hormone balance and energy optimization, this show dives into the intersection of hormones, mindset, and motherhood.
Each episode is packed with actionable tips to:
- Naturally boost your energy and combat fatigue.
- Improve your mood and recover from mom burnout.
- Enhance fertility and prepare for pregnancy.
- Navigate the fourth trimester and thrive in postpartum life.
- Master balanced nutrition, joyful movement, and sleep strategies tailored for moms.
Vanda also shares insights from her private practice, where she uses advanced tools like HTMA and DUTCH testing to personalize wellness solutions. Whether you're looking to feel your best or simply embrace motherhood with more energy and joy, Wellness with Vanda is your go-to resource.
Wellness with Vanda
49: Simple Nutrition Strategies for Sustained Energy: How to Fuel Your Body the Right Way
Feeling sluggish or dealing with constant energy crashes? You’re not alone! In this episode, I’m breaking down simple, effective nutrition strategies to help you fuel your body in a way that supports stable energy levels throughout the day. From meal timing and balanced plates to smart snacking and avoiding common pitfalls, I’ll guide you through practical tips you can start implementing today. Plus, I’m sharing two exciting announcements—including the return of the From Tired to Thriving Live Training and a sneak peek at the Mama’s Advice Vault audio event!
👉 Tune in for expert-backed nutrition tips that will help you stay energized, focused, and feeling your best!
Sign Up for the From Tired to Thriving Live Training
Enroll in Mama's Power-Up
Work with me one-on-one in Super Mom
Download my FREE Minerals for Mamas Guide
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Episode Title: Simple Nutrition Strategies for Sustained Energy
(0:02) Hey, hey, welcome back to the podcast! Today, we’re diving into some practical nutrition tips for sustained energy. But before we jump in, I have two exciting announcements that you don’t want to miss!
(0:11) First, I’m hosting the From Tired to Thriving Live Training on Wednesday, March 19th, at 8 PM Eastern. This is the first time I’m offering it at night, so if you haven’t been able to join before, this is your chance! The training has been updated and improved, so whether you’ve attended before or this is new to you, you’ll walk away with fresh, actionable insights.
🔗 Register now—there’s a replay available, but only if you sign up!
(1:03) Second, I’m thrilled to share that my audio-only event, Mama’s Advice Vault, is launching on April 1st, with sign-ups starting on March 24th! I’ve partnered with 30+ incredible experts to bring you bite-sized, podcast-style interviews packed with valuable tips for fertility, pregnancy, postpartum, and beyond.
These episodes are short, actionable, and easy to listen to, so you can actually absorb and implement what you learn. If you want first access, make sure you’re on my email list! I’ll also share the sign-up link in next week’s episode.
(3:45) Now, let’s dive into today’s topic: simple nutrition strategies to keep your energy levels steady all day long.
Common Nutrition Mistakes That Drain Your Energy
One of the biggest reasons moms struggle with energy crashes is following common, yet misguided, nutrition advice.
🚫 Skipping meals – Many moms skip breakfast because mornings are hectic, or they simply don’t feel hungry right away. The problem? If you go 12+ hours without food, your body thinks there’s a food shortage, slows your metabolism, and stores fat. Plus, skipping meals leads to low energy, irritability, and cravings later in the day.
🚫 Saving calories for later – Some women eat lightly all day so they can indulge at dinner or a special event. But this backfires—your body needs consistent fuel to maintain balanced energy levels and prevent binge-eating later.
How to Eat for More Energy
Instead of falling into these traps, here’s how you can fuel your body for all-day energy:
✅ Eat balanced meals – Aim to include protein, fiber, healthy fats, and carbs in every meal. If you look down at your plate and something is missing, add it!
✅ Strategic snacking – Snacks aren’t bad, but what you snack on matters. Choose protein + fat + fiber (like nuts & fruit or Greek yogurt & seeds) to stabilize blood sugar and keep energy steady.
✅ Space out your meals – It’s better to eat 3 solid meals with breaks in between than to graze all day, which can lead to blood sugar spikes and crashes.
(12:24) I hope this episode encourages you to fuel your body with intention!
🔗 Resources for you:
✨ Download my Minerals for Mamas Guide – Learn how minerals impact your energy & get my go-to mineral-rich food lists.
✨ Subscribe to the Podcast – Never miss an episode!
Make sure to take action today—whether that’s choosing a balanced meal, having a nourishing snack, or getting started with one of my resources! See you next week! 💛
