Hormone Health Class
Welcome to Hormone Health Class — where we make hormones make sense.+
Hosted by Vanda Aubrey, Functional Medicine Nurse and Board Certified Nurse Coach, this podcast is your go-to space to finally understand your body, balance your hormones naturally, and feel like yourself again.
Whether you're struggling with painful periods, infertility, mood swings, fatigue, PMS, or feel like your hormones are running the show — you're in the right place.
Inside each episode, you'll get practical tips, hormone education, and empowering strategies to help you have easier periods, better moods, and more energy — without restrictive diets or guessing games.
From fertility to postpartum to thriving in your 30s and beyond, think of this as the class you actually needed but never got.
Because you run your life — not your period.
On this podcast, I answer questions like:
• Why am I so tired all the time even though my labs are normal?
• How can I fix my painful or heavy periods naturally?
• What causes PMS and how do I get rid of it?
• How do I balance my hormones after having a baby?
• Why do I feel bloated and moody before my period?
• How can I increase my energy without cutting out all my favorite foods?
• What is estrogen dominance and how do I know if I have it?
• How can I support my hormones to prepare for pregnancy?
• Do I really need to go on birth control to "fix" my hormones?
• What is the best diet for healthy hormones?
• How can I support my thyroid naturally?
• What are the root causes of hormone imbalance?
Hormone Health Class
67: Painful Periods Toolkit - 4 Steps to Lighter, Less Painful Periods—Without Guesswork
If your period takes you out every month—cramps, heavy bleeding, mood swings—you’re not alone (and you’re not broken). In this episode, I’m walking you through my 4-step Period Pain Toolkit that blends real relief right now with longer-term strategies for easier cycles in the future.
We’re covering:
- Why switching your period products could immediately reduce cramping
- The mineral support you’re probably missing (and how to get it)
- How seed cycling helps balance estrogen + progesterone naturally
- 3 supplements I trust for PMS and period relief—even without testing
If you’re ready to stop dreading your period, this toolkit is your starting point. Download the free guide (https://wellnesswithvanda.myflodesk.com/periodtoolkit) so you can follow along (and screenshot it for later)!
Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/
Follow me on IG @wellness.with.vanda
Free Resources:
Hormones 101 Secret Podcast: https://wellnesswithvanda.thrivecart.com/hormones-101/
Minerals for Mamas Guide: https://wellnesswithvanda.myflodesk.com/intentionalliving
Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/
Welcome back to the podcast!
Today, I’m walking you through a resource I created called the Period Pain Toolkit. It’s a four-step framework you can start implementing right away if you’re dealing with cramps, heavy flow, or just an overall miserable period.
Even though functional testing like HTMA and DUTCH is the best way to understand what your body truly needs, I know healing takes time. That’s why this toolkit gives you immediate relief strategies while we work on the deeper root causes behind the scenes.
And if you're new here, go back and listen to Episode 46—Understanding Your Menstrual Cycle: What’s Normal and What’s Not. It pairs perfectly with this one.
Want the downloadable version? You’ll find it linked in the show notes!
Step 1: Change Your Products
If you’re using tampons, consider stopping—or at least switching to organic. Traditional tampons are filled with chemicals, and inserting something foreign can trigger cramping. Organic pads, period underwear, or menstrual discs are better alternatives. Personally, I love the Salt menstrual disc—it's a total game-changer for me.
Step 2: Mineral Support
Your body uses minerals daily, and without replenishment (especially during stress, pregnancy, or breastfeeding), you end up depleted. I always recommend HTMA testing for personalized insights, but anyone can benefit from general mineral support. My favorite mineral drink brands include:
- Cure (great flavors, sample packs available)
- Salt (not to be confused with the period disc brand!)
- Jigsaw Health (Fruit Punch Electrolyte Supreme + Blue Raspberry Potassium Cocktail)
Also, mineral baths using Epsom salt or magnesium flakes are amazing for both mineral absorption and nervous system support.
Step 3: Seed Cycling
Seed cycling is a food-based strategy to naturally support estrogen and progesterone throughout your cycle:
- Follicular Phase: 1–2 tbsp flax + 1–2 tbsp pumpkin seeds
- Luteal Phase: 1–2 tbsp sesame + 1–2 tbsp sunflower seeds
If you're unsure when these phases occur, Episode 46 will help!
Step 4: Targeted Supplements
Here are three powerful supplements that can help:
- Ginger (2,000 mg): Start a couple days before your period and continue through it to reduce cramping.
- Vitamin E: Take daily for ongoing PMS and period support. I love Jigsaw Health’s version.
- Fertility Booster by FullWell: Not just for TTC—this helps regulate hormones and reduce period-related symptoms. It’s safe to use without testing and works beautifully for many of my clients.
The download version of this toolkit includes direct links to all the products I mention.
Ready for a real period makeover?
If you're tired of painful, heavy, or irregular periods, I’m accepting applications now for my 90-Day Period Makeover Solution. It includes HTMA + DUTCH testing, a personalized plan, and my exact proven framework to help you go from “barely functioning” to “easy-breezy cycles.”
Remember, you run your life—not your period. And if that’s not your current reality, let’s fix that.
Talk to you next week! 💜
