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
68: The Hormone-Safe Fat Loss Plan I’m Using to Lose My Next 15–20 lbs
After three back-to-back pregnancies and a year of breastfeeding each time, I’m finally ready to pursue intentional fat loss—without wrecking my hormones. In this episode I share the metabolism-first, blood-sugar-aware plan I’m using to drop 15–20 pounds sustainably. I walk you through why I’m starting now as I wean Cade, the labs I’m watching (A1C, fasting insulin), and the 5 things I refuse to do: track every single calorie, give up favorite foods, work out 7 days a week, cut all carbs, or sacrifice my hormones.
You’ll hear the simple habits I’m doubling down on for thyroid, cortisol, and glucose balance, plus details about my 8-week Metabolic Reset group (labs optional) if you want to do this alongside me. If you’re over extreme diets and want results that actually last, this one’s for you.
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/
Hey, hey—welcome back to the podcast!
Today we’re talking about something I haven’t really dug into here before: weight loss, specifically fat loss—and how I’m approaching it in a way that protects my hormones.
Cade turns one this week. We’re slowly weaning from breastfeeding, which means my hormones will shift again and (hopefully) level out. That also means I can take more intentional steps toward fat loss without worrying about my milk supply—and without the mental load of breastfeeding on my shoulders. More bandwidth = more follow-through.
If you’ve been with me on Instagram this year, you know I’ve shared bits of my postpartum journey. There’s so much pressure to “bounce back.” For many women, that timeline looks very different—and that’s normal. I’ve had three back-to-back pregnancies with roughly a year of breastfeeding each time. I never quite got back to my pre-first-baby weight in between. A couple pounds here, a couple there—it adds up. I’m currently at my highest consistent non-pregnancy weight, and I was at peace with that this past year. I knew I’d reach a point where I could fully reclaim my body and have more capacity to focus on my appearance, weight, and physique. That time is now.
I’m aiming to lose 15–20 pounds, but I’m not chasing a specific number on the scale. That range reflects when I’ve historically felt healthiest and most comfortable in my clothes. I’d also love to improve body composition—build more muscle and overall tone.
The philosophy: metabolism first
I’m already doing a lot to support a healthy metabolism, but now I can turn up the dial—layering in the “extra steps” that make a difference. When you support metabolism, you also support hormones (hello cortisol and thyroid). A huge focus for me is blood sugar control.
You might remember: in my last two pregnancies I was borderline for gestational diabetes and monitored my blood sugars in the second half of those pregnancies. Years ago I did a five-hour glucose study (not pregnancy-related) and learned I was at risk for type 2 diabetes. Since then, I’ve tracked A1C annually and request fasting insulin—not just glucose.
A couple weeks ago I got labs back: my A1C is the highest it’s ever been, which is frustrating because I’m already so intentional with blood sugar. I do think some of this is hormone-related—still breastfeeding, plus my body’s been through a lot with three pregnancies in a row. I’m also digging into additional labs to rule out anything autoimmune or deeper.
And to be honest, I’m taking a compassionate but honest look at my choices. I love sweets. I don’t think I over-indulge—but I’m questioning frequency and what I’m doing around those treats to support blood sugar.
So yes: metabolism and blood sugar are my priorities. From that foundation, I expect fat loss to follow.
What I’m not doing
There are five things I will not do to lose this weight:
- Track every single calorie I eat
- Give up my favorite foods
- Work out 7 days a week
- Cut out carbs completely
- Sacrifice my hormones
I want sustainable results. I don’t care how long it takes. I’m not doing this for vanity metrics. I’m doing this so I feel good now—and so 80-year-old Vanda and 100-year-old Vanda are strong and healthy.
You’re not alone
When I started sharing this with friends and on Instagram, so many of you said the same thing: “I want to work on this, but I don’t want to be miserable or follow a bunch of rigid rules.” Same. As a culture, I think we’re over the 1,200-calorie plans, points, and “no-carb” everything. We want to eat like normal humans, make smart choices, and still see results.
I already help clients do this. While I don’t market a weight-loss program, nearly every woman I coach wants body-composition change—and we see it—slowly and sustainably.
The Metabolic Reset
I’m bringing all of these principles into a group program called Metabolic Reset. I’ll be going through it with you and coaching along the way—partly to keep myself accountable (my mentor always says, “you teach what you need,” and it’s true).
It’s an 8-week experience hosted in a private Telegram group so everything stays organized and accessible. Labs are optional—super helpful if you want more personalization, but not required. Everyone will get a general supplement guide, with more tailored recs for those who opt into testing. We’ll include recipes, a strong foundations week, then layer one focus/habit each week so it never feels overwhelming. The goal: integrate these habits into your real life—not add 27 new to-dos.
We start August 18 (if you’re listening in real time). I opened five early-bird spots at $97. Once those are gone, the price bumps a bit but stays very accessible. Labs, if you add them, are extra—but optional.
If you want in, email me or DM me on Instagram for the early-bird link. After that, I’ll share a public checkout link in emails and stories.
We’re going to learn together, keep it light, celebrate progress, and not beat ourselves up. If you’re brand new here, check the show notes for free resources: Hormone Reboot, a Minerals Guide, and my Hormones 101 private podcast. If you’re starting fresh, I recommend Hormone Reboot—I just updated it and it’s packed.
Make sure you’re subscribed so you don’t miss Tuesday episodes. I’ll share an update next week on how the Metabolic Reset kickoff went.
Have a great week, and I’ll talk to you next Tuesday!
