Hormone Health Class

63: Hormone Reboot: 4 Simple Steps to Balance Your Hormones Without the Overwhelm

Vanda Season 2 Episode 24

Feeling like your hormones are out of whack but not sure where to start? This episode is your guide! Vanda shares the 4 foundational steps you must address to start supporting your hormones: food, sleep, detox, and supplements. You’ll learn why perfection isn’t necessary, how to make simple tweaks without turning your life upside down, and the biggest mistakes she sees women making when trying to “fix” their hormones.

Whether your periods are a mess, your energy is MIA, or you’re just not feeling like yourself—this episode will help you build a solid foundation and finally feel in control again.

Plus, Vanda shares details about her updated (and free!) 5-day Hormone Reboot Challenge to dive even deeper.

🎧 Tune in and get ready to take your first steps toward balanced hormones—without the overwhelm!

Join the free 5-day Hormone Reboot Challenge here! 

Download my FREE Hormones 101 Secret Podcast
Click here to learn how we can work together!
Follow me on IG @wellness.with.vanda

Download my FREE Minerals for Mamas Guide

Hey, hey, welcome back to the podcast.

I have to laugh at myself because this is actually the second time I’m sitting down to record this. I got about six minutes in the first time and realized I was on an ADHD rant that wasn’t making sense, so I reined myself in and started over.

Today’s episode is for you if you know something is off with your hormones. Maybe you don’t feel well in general, maybe your periods are a disaster every month, or maybe you don’t love how you feel or look in the mirror. Deep down, you know your hormones are playing a role.

First, I just want to validate you—you’re right. Your hormones absolutely play a part, and the good news is there are things we can do to better support them. And honestly? These tweaks are pretty simple. They don’t require a full life overhaul or make you want to run away and hide.

I’m going to walk you through four foundational steps I recommend for everyone to support hormone health: food, sleep, detox, and supplements. This will be a high-level overview, but if you want to go deeper, I talk more about each of these in my free 5-day Hormone Reboot Challenge. If you haven’t signed up (or if it’s been a while), sign up again! It’s recently been updated. The link is in the show notes, and you can join anytime.

Alright, let’s dive into the four topics:

1. Food
First, are you eating enough? This is especially important for moms with young kids and high-achieving women in corporate jobs. Moms often get so busy feeding their kids that they don’t eat enough themselves—or they’re just eating the leftover crusts. My corporate ladies? You might skip lunch because you’re so deep in a project that hours pass without you realizing it.

Second, I want you to eat in a way that supports blood sugar balance. You might hear “balance your blood sugar” and think of a flat line on a graph, but that’s not the goal. It’s normal for blood sugar to rise after meals—we want that! What we don’t want are big spikes and crashes.

When planning meals, focus on getting plenty of protein, healthy fats, and fiber. If you prioritize protein and fiber first, the carbs and fats naturally fall into place. You’ll also find that you don’t overeat carbs and fats when you take this approach—and you won’t feel like you have to track every single bite.

2. Sleep
This is huge. I know it feels like I’m your mom telling you to go to bed, but I’m really just your supportive gal pal saying: get your butt in bed.

If you do nothing else, do this. Get in bed at a decent hour—around 9 or 10 PM—and be consistent. Go to bed and wake up at the same time every day. This supports your natural circadian rhythm, improves hormone health, supports your thyroid and metabolism, and helps your body get into deeper, restorative sleep cycles.

Your body detoxes and cells regenerate while you sleep. We can’t talk about hormone health without talking about sleep.

3. Detox
This is a big topic, and there’s a lot of hype around detox teas, protocols, and supplements. While there is a time and place for those, I see so many women get overwhelmed by the idea that they have to switch every product in their home to be "perfectly clean."

My advice: start by replacing products as you run out. For example, if you’re still using that bright blue Tide detergent, when it’s empty, start researching better options. It might take a few tries to find what you like, and that’s okay.

Also, don’t stress about being perfect. Progress over perfection always. Even if you’re using something a little better than what you had before, that’s still a win.

A quick example—I recently switched to a detergent called Truly Free. It’s scented (without added fragrance), it cleans well, and it’s more environmentally friendly. I like it! And yes, it's a process to find what works for you.

Remember: our bodies are designed to detox. Yes, we are exposed to more toxins today than ever before, but your body is equipped to handle a lot of it. We just want to support it, not stress it more by obsessing.

4. Supplements
I recently worked with a client who was taking a ton of supplements. We often start supplements with the best intentions—we see an ad or get a recommendation and think it will be life-changing.

But when you start learning about minerals and hair tissue mineral analysis testing, you realize that taking random supplements (especially multivitamins) can sometimes do more harm than good.

A lot of multivitamins contain inactive forms of vitamins that need to be converted by the body, which many people struggle with due to gut health issues. Plus, many vitamins and minerals have inverse relationships—taking too much of one can deplete another.

The myth that "you’ll just pee it out if your body doesn’t need it" is not true for everything. Some things build up or create more stress for your system.

This is why customization is key. That’s why I recommend functional testing so we can see exactly what your body needs.

Two supplements I generally feel safe recommending to almost everyone: a good probiotic and magnesium. Inside the Hormone Reboot Challenge, I share my favorite brands and specific formulations (plus discount codes!).

One tip on probiotics: if it needs to be refrigerated, skip it. If it can’t survive at room temperature, it probably isn’t going to survive your 98.6°F body and actually get to your gut alive.

If you want to go deeper, sign up for the 5-day Hormone Reboot Challenge. It’s free, and you can start anytime. I go deeper into each of these four steps, share meal examples, sleep tips, detox strategies, and supplement guidance. The link is in the show notes or on my website at wellnesswithvanda.com/hormonereboot.

If you’re already doing these basics and feel like you need personalized guidance, there’s also a link to apply to work with me one-on-one. We can dig into functional testing and create a custom plan that fits your unique needs.

I hope this was helpful! Next week is a guest episode because I’ll be on vacation. Can’t wait to chat with you all when I get back.

Podcasts we love

Check out these other fine podcasts recommended by us, not an algorithm.

Little By Artwork

Little By

Dr. Kristin Oja, DNP
Love Your Body Well Artwork

Love Your Body Well

Amy Reinecke
Mocktail Minutes Artwork

Mocktail Minutes

Baylee and Brianna
What The Func?! Artwork

What The Func?!

Functional Medicine Coaching