VALI Guides Journal

What to Do After a Breakup: A Gentle First-Week Plan
What to Do After a Breakup: A Gentle First-Week Plan
A practical first-week breakup plan for reducing triggers, protecting basic routines, setting contact boundaries and knowing when to seek support. Read more...
No Contact After a Breakup: What It Is and When It Helps
No Contact After a Breakup: What It Is and When It Helps
A practical guide to no contact after a breakup: what it means, when it helps, when limited contact is necessary and how to handle the first 72 hours. Read more...
Lentils with roasted peppers, yogurt with berries, wholegrain bread, oats and lemon on an ivory tabletop
What to Eat During Your Menstrual Cycle: A Practical Nutrition Guide
A practical, science-informed guide to iron, appetite changes, calcium and everyday meals across your menstrual cycle—with clear explanations of what research can and cannot tell us. Read more...
Postpartum Nutrition: A Practical Guide to Meals for the Fourth Trimester
Postpartum Nutrition: A Practical Guide to Meals for the Fourth Trimester
A practical, evidence-informed guide to postpartum meals, freezer prep, one-handed snacks, breastfeeding nutrition and a calmer fourth-trimester kitchen. Read more...
High-Protein Meal Prep on a Budget: A Practical System
High-Protein Meal Prep on a Budget: A Practical System
A practical, flexible way to plan higher-protein meals around ordinary groceries, a focused prep session and mix-and-match meal building. Read more...
Zodiac Wellness for Food, Movement and Self-Care
Zodiac Wellness for Food, Movement and Self-Care
Explore zodiac wellness as a flexible reflection framework for food, movement, rest and self-care—without rigid rules or medical claims. Read more...
How to Read Your Birth Chart: Sun, Moon and Rising Signs Explained
How to Read Your Birth Chart: Sun, Moon and Rising Signs Explained
Learn what your Sun, Moon and Rising signs mean, how planets, houses and aspects fit together, and how to approach a birth chart thoughtfully. Read more...
How to Get Over a Breakup When You Still Love Them
How to Get Over a Breakup When You Still Love Them
A compassionate, practical guide to coping with a breakup when feelings remain, without false timelines or pressure to be over it. Read more...
7 Gentle Strength Exercises for Older Adults at Home
7 Gentle Strength Exercises for Older Adults at Home
Seven gentle home strength exercises for older adults, plus practical safety guidance and simple ways to progress without rushing. Read more...
How to Do a No-Spend Challenge: Realistic Rules for 30 Days
How to Do a No-Spend Challenge: Realistic Rules for 30 Days
A realistic 30-day no-spend challenge with clear rules, essential-spending exceptions and practical ways to handle slips without giving up. Read more...
The Fourth Trimester: A Practical Postpartum Recovery Checklist
The Fourth Trimester: A Practical Postpartum Recovery Checklist
A calm, practical checklist for the first weeks after birth, covering recovery, support, appointments and signs that need medical attention. Read more...
How to Support Your Partner Through Menopause: 9 Practical Ways
How to Support Your Partner Through Menopause: 9 Practical Ways
Nine practical, respectful ways to support a partner through perimenopause and menopause, from listening well to sharing the everyday load. Read more...
Menstrual Cycle Phases Explained: A Practical Guide to Tracking Your Patterns
Menstrual Cycle Phases Explained: A Practical Guide to Tracking Your Patterns
A practical, non-rigid guide to menstrual cycle phases, personal tracking and flexible choices for movement, food and rest. Read more...
Cycle-Informed Workouts: How to Build a Flexible Exercise Plan
Cycle-Informed Workouts: How to Build a Flexible Exercise Plan
A practical guide to building a flexible cycle-informed workout plan using daily readiness, gradual progression and adaptable strength, cardio and recovery options. Read more...
How to Rebuild Intimacy in a Relationship: 7 Gentle Practices
How to Rebuild Intimacy in a Relationship: 7 Gentle Practices
Seven respectful, low-pressure practices for rebuilding emotional and physical intimacy through communication, consent and small moments of regular connection. Read more...