Living Well with PMDD

If you struggle with Mother's Day, you're not alone. Today I'll share an idea I had about 10 years ago. It was nearing Mother's Day and I had a desire to show my kids that I appreciated them making me a mother. I chose to buy them each a book for Mother's Day. Listen in to hear my Mother's Day Peace Challenge inspired by that experience. Or watch here.Take AwaysReview of my episode: A Tribute to My Mom: Things I Wish My Mom Had Known 50 Years Ago from May 6, 2024.Many women have a hard time with Mother's Day.An AI summary of why some women's don't like Mother's Day:  Some women don't like it because it's heavily commercialized, because it puts pressure on being perfect, it creates extra labor rather than a restful break, it triggers sadness because of strained relationships, personal loss, infertility, or the pressure to perform happily while you are struggling with motherhood.A few quotes from women in this article.When I've struggled with Mother's Day, it was because I felt inadequate, false guilt (or mom guilt), or because I was missing my mom.One year, I got my kids gifts to celebrate Mother's Day to say: thank you for making me a mom and I am glad to be your mom.Mother's Day Peace Challenge: Answer this question: What do you want this weekend to look like? Then comes the challenge:  Listen to what your heart or mind answers and if it feels good, do it! YOU ARE AMAZING. AS YOU ARE. RIGHT NOW. HUGS!Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Get faster results on your pmdd journey by talking with me.  Click here to schedule a quick 20 minute conversation. We'll discover your best next step in alleviating your pmdd.5 Things No One Tells You About PMDDNo "one-size-fits-all" solution. Many ways to treat it.YOU know best.You'll still be human. (Even after you find a good treatment, you'll have ups and downs to deal with.)Doctors are not well versed in pmdd.Resilience and Support make the biggest difference.Take AwaysWhen looking for solutions to pmdd, be aware that a lot of people online are selling something.What works for them might not work for you.What didn't work for them might work for you!To build trust that YOU KNOW BEST, consider what has given you a good result in the past. You are going to have emotional roller coasters in your life even when your pmdd is under control.Learn and utilize tools of well-beingPMDD has been in the DSM-5 (Diagnostic and Statistical Manual of mental Illnesses) since 2013. Many doctors still don't know much about it. Be prepared to say "yes" and "no" to treatments your doctor recommends. YOU ARE THE EXPERT ON YOU.If you choose surgery, have a total hysterectomy WITH bilateral sapling oophorectomy. This includes removal of the uterus, cervix, ovaries, and/or fallopian tubes. You'll probably need some HRT afterwards.Dr. Peter Schmidt with the National Institute of Health is looking into the causes of pmdd, the treatments for it, and genetic factors affecting it.Don't feel guilty for not being able to tap into your usual resilience when your pmdd symptoms are active. This is normal for that time.Build support systems! This includes you, your husband, your friends, and your family.Watch this episode here.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

LET'S CELEBRATE! THIS IS THE 100TH EPISODE! 🎉 I chose a topic that has helped me immensely in honor of this being the 100th episode. Enjoy the stories I share throughout. Maybe you can see yourself in some of them.Take this with a grain of salt. It's meant to be general information. Tailor this to your own wisdom and experience.Take AwaysScheduling events and vacations based on your menstrual cycle can increase your odds of having good experiences. Schedule commitments that you're planning, hosting, or attending to take place during your follicular phase.Knowing when to make what decisions can also help. There are decisions to make during your follicular phase and other decisions to make during your luteal phase. When you can't schedule something for optimal timing or make a decision in the phase you would prefer, take measures to be in a good place at that time.Consider a two-phase menstrual cycle for easier planning.I created a PMDD Stabilization Guide. Download it here.In general, think of your follicular phase as your yes phase when you are scheduling. Your luteal phase as your no phase when you're scheduling.You want to make these decisions final during your follicular phase: moving to a new city, creating a new wardrobe, career changes, to quit a job, etc. Good decisions for luteal phase are: the HOW of a decision made during follicular and following through strongly on a decision made previously when clear-minded.In luteal phase, we talk ourselves out of making some decisions...stylistic, subjective (based on opinion), and again, big decisions.16:07 Story about a trip right after my husband's first deployment.When you can't schedule an event to happen at an ideal time for you, prepare emotionally and physically for that event as best you can. Improving your emotional resilience will help you! Learn to feel any emotion and be okay.You're human. You will have ups and downs. Others get to have their feelings and opinions too. Let things go!Watch the episode here. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Continuing our talk with Mary Beth Bohn. :) YouTube link: https://www.youtube.com/watch?v=K_SlnEvCiRE&t=2sTake AwaysTherapies that may help: ACT, EMDR, or hypnotherapy.Various dietary supplements have helped.Lifestyle changes can improve (meaning decrease) pmdd symptoms.REMEMBER: TRIAL AND ERROR IS IMPORTANT. WHAT HAS WORKED FOR SOMEONE ELSE MAY OR MAY NOT HELP YOU.Some memories may show up only during the luteal phase. More research is needed, but pmdd can affect memory.Reproductive hormones are STEROIDS. Steroids affect the brain a lot. Women with pmdd should consider limiting or avoiding steroids due to the likelihood of sensitivity.Both Christina and Heidi have had experiences of their memory being affected during luteal phase.The menstrual cycle ought to be the 5th vital sign for women of that age.Christina's Questions: When was your last period? When are you expecting your next period? What is "PMS" like for you? If you are concerned that a friend or loved one may have pmdd or pme, ask them Christina's three questions listed above. This may help decrease the time it takes to figure out what is going on for them.Possible indicators that you have pmdd or pme: having an big argument with a spouse monthly, wanting to quit your job (or actually quitting) monthly,  or being impatient with your children more so during PMS timing. You may not recognize these as related to your period. Start tracking. If something like the things listed above happen periodically and you start your period the next day, you likely have some premenstrual exacerbation or premenstrual dysphoric disorder. PMS does not last 7 days. If your PMS is lasting more than a few days, you likely experience premenstrual exacerbation of a different disorder/health issue OR have pmdd.Histamines can influence the severity of premenstrual symptoms.There are many ways to help yourself discussed throughout this episode and specifically around 36:00.There are ways to help your loved one if you suspect they have pmdd or pme. Listen around 37:00."Awareness can reduce the average length of time to get a diagnosis from 12 years to a matter of a few months." -IAPMD.orgConsider attending the Christina Bohn Memorial 5K in Columbia, MO this October. Details here: https://runsignup.com/Race/MO/Columbia/ChristinaBohnMemorial5KforPMDDAwarenessWant more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

More with Mary Beth Bohn, co-founder of the Christina Bohn Foundation. Video slides are utilized so this one would be especially helpful to watch! Here's where it is on YouTube: https://youtu.be/taO0-OYAQf4Take Aways00 - About the Annual Christina Bohn Memorial 5K, establishing the first state recognized PMDD Awareness day (in Missouri), and about Mary Beth and her husband stepping into PMDD Awareness after Christina's death.Here is the 7 minute video... about high level overview about pmdd and Christina.07:35 - Education about the menstrual cycle and pmdd including powerpoint slides by Mary Beth Follicular phase: first half of the menstrual cycle. Starting on day 1.Luteal phase: second half of the menstrual cycleAll women generally feel better in the follicular phase. This is a good time to make decisions.The luteal phase includes ovulation.In luteal phase your uterus is preparing for menstruation or preparing for pregnancy.We likely feel more tired, more sensitive, and more irritable in luteal phase than the follicular phase.PMDD happens in the luteal phase.Genetics influence the likelihood of experiencing pmdd.TONS of wonderful information shared in here!!!47:38 Heidi shares a current practice that is helping her be more steady with pmddWant more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Christina Bohn was misdiagnosed for years. Christina lived with a debilitating disorder: premenstrual dysphoric disorder. She didn't know about pmdd and her mental health issues were not linked to her menstrual cycle until it was too late. Her mother is joining me today to share Christina's story and increase awareness and understanding of pmdd. We want you, your doctor, your family, and everyone to know about pmdd. Let's decrease unnecessary suffering. Let's get women the support they need. Let's help to decrease misdiagnosis of health problems. You can watch this episode on YouTube: https://www.youtube.com/watch?v=EUN7KX3bC_k&t=3sTake AwaysChristina died because of premenstrual dysphoric disorder Christina had sought help from mental health professionals and doctors for 11+ yearsMarybeth and her husband Steve now spread awareness of PMDD through the Christina Bohn FoundationChristina was happy, musical, academically high achieving, and active growing upHer mom, Marybeth, noticed that sometimes Christina had big/unusual reactions, but was extremely capable most of the time.When Christina was finishing her last semester of nursing school, her mom noticed something was off. Christina worried a lot about her nursing exams (which she aced).During Christina's career, at times she voiced to her mom that she was a terrible employee and that her employers regretted hiring her. Neither of which was true.Christina was suicidal at times and would take herself to the emergency room for help.Marybeth believes hormonal birth control totally changed Christina's world for the worse.Christina was really good at how she was feeling inside.Marybeth and Steve tried to perceive Christina's needs and meet them.In 2020, Christina was required to undergo Electroconvulsive therapy for treatment resistant depression. She'd admitted herself to the ER the previous day, but now felt good physically and clear of mind. They would not let her go home (from ER) until she had done the first treatment.Christina was required to continue ECT. She was supposed to do 12 sessions in 1 months time. Throughout treatment, she expressed to her mom that her brain was being fried, her memory was being erased, and she was exhausted. When Christina told her doctor she wanted to stop ECT (this would be her tenth round), the doctor yelled at her and told her to get up on the table. Christina complied.After Christina's eleventh ECT, she asked her parents if she could come home and recuperate for a few weeks. Her parents were happy to help and have her home.Christina's appearance was shocking to her parents. She was "a mere shell of herself". Her parents had no idea things were this bad.Christina FaceTimed her children every day. She confessed to her mom some negative beliefs she (Christina) had been harboring about them (her parents). Christina held onto her negative perception of some specific interactions for years and yeWant more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Today I share about some areas of my life where I have wanted to disconnect. We all go through things that are hard for us. Listen in for some examples of this for me currently and a reminder to think about the good too. Take Aways "The joy we feel has little to do with the circumstances of our lives and everything to do with the focus of our lives." -Russell M. Nelson When we only focus on the negative or only focus on the problems or what we perceive as problems, things that we need to solve, it just doesn't lead to a good place.  Take the initiative to speak the positive, to speak the good. To review in your mind and maybe to someone else some things that are good.Heidi's tooth pain storyHeidi's lost notebook story... found in answer to prayer.A talk by Elder Brik V. Eyre: Know Who You Really AreTake time to be with GodSome blessings of the timing of Heidi's dental emergencyNext week: Talking with Marybeth Bohn!Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

My amazing friend, Berea Lavin, has found something that has ELIMINATED her pmdd symptoms. She's 3 cycles into it working for her. She's had symptoms for years... starting around age 16. When she told me she felt SO GOOD, I asked if she would come and share details with us. She agreed!Take-Aways00:00 to 15:00 Berea's background with pms and pmdd and the role God plays in her life15:38 Berea tells us about her eating and exercise choices that are helping; all about a whole food, plant based diet29:15 How Berea deals with temptations32:07 Discussing deprivation and alterations to the strict use of this way of eating so she can LIVE36:09 Taking the power away from the scale. It's just a tool! Berea: I'm doing this because it makes me feel better and the weight is just an added perk, that comes along for the ride kind of thing as it comes off. I believe that I need the Lord in order to help me with this. I know he wants me at a healthy weight because that would be glorifying [to my body, to my family, to Him].Heidi: It's about trying, making better choices, seeing something that does work and realizing the sacrifice is worth it.Watch this episode on YouTube here. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Happy Spring! Have you ever done something stupid, but it took doing it a few times to realize it was stupid? That's what happened to me in January of this year regarding my natural progesterone supplements. Listen in to hear what I've learned.Next week: Special Guest sharing about how her whole food, plant-based eating + exercise has eliminated her pmdd symptoms. April is PMDD Awareness month. Special Guest Marybeth Bohn will be with us. She lost her daughter to pmdd in 2021.Take AwaysI still sometimes make stupid decisions even though I've been addressing pmdd for years. Changing the timing of progesterone supplements really messed with my bodyNot going to bed RIGHT after taking progesterone supplements made me light-headed.My tiredness has increased so much while using the 300 mg dose that I think my body is producing more progesterone now.Transitioning to a low-dose progesterone cream for some of my cycle will be better, I think.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Last week, I shared how a health challenge can inadvertently make you think your marriage is terrible. But what if it IS terrible? Today I'll address the negative effects a bad relationship can have on your health. This may be why your health is bad...it's your body's response to the relationship. We'll look at how to assess if the relationship is bad or if your perception and emotions are skewing your vision of the relationship. Also available on YouTube here.Take Aways Physical effects of being in a bad relationship: increased stress and strain, increased cardiovascular reactivity, increased immune response, increased inflammation, and increased cortisol, higher risk of heart disease, higher risk of obesity and weight issues, and higher risk for high blood pressure. https://www.megawecare.com/wellness-we-care/chronic-diseases/the-hidden-impact-how-bad-relationships-affect-your-healthPsychological effects of being a bad relationship: anxiety, depression, mood swings, social isolationAre you in a great relationship going through a hard time? Or is the relationship bad?A "good" relationship: You feel loved, appreciated, and/or respected most of the time.A "bad" relationship: You feel unwanted, disliked, and/or rejected most of the time.If there is any form of physical, emotional, verbal, sexual abuse = you're in a bad relationshipYour perceptions affect your beliefs about your marriage. Remember to factor in YOU. Do you have underlying issues that affect your perception? Factor those in.Due to pmdd, I sometimes have false perceptions which lead to false beliefs about my marriage. My marriage is GREAT though. My perception is sometimes off.Are you looking through newlywed glasses? Victim glasses? Look at your spouse's actions. Then put their actions in a different setting. Are they okay there? This can help to separate possible emotional biases you may have and help look at the actions more logically.If you've assigned your emotional well being to your spouse, ending the relationship won't necessarily help. There are many ways to move forward if you have a bad relationship. You may want to start by talking about what is bothering you with your spouse.Communication may be the solution.You don't need to suffer in silence. Take care of your mind and body. Being in a marriage built on love and respect is one of the most wonderful ongoing experiences a person can have. National Domestic Violence Hotline: 800-799-7233 or text BEGIN to 88788Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Today we look at an analogy of hiking with an uncomfortable shoe and how it relates to being in a marriage while experiencing a health challenge. Watch the show here.If you'd like personal support, please reach out to me.Take Aways A health challenge can throw a wrench in so many areas of a marriage that it can cause the marriage to want to collapse and decay. Bad stuff is going to happen sometimes.Hiking analogy. How does having an uncomfortable shoe affect the experience would have on a hike? Just as an uncomfortable shoe lessens the overall good and amplifies any bad of a hiking experience, a health challenge can lessen the overall good and amplify the bad of your marriage experiences.Specific guidance on what to do: Recognize when this is happening...the NON-rose colored glasses of illness are shaping the view you have of your marriage.Talk with your spouse. Share concerns about how this illness is affecting your thoughts about your marriage.Apologize for actions you take that are not in-line with who you want to be. Actions taken from annoyance/discomfort/anger (even if it's because of your health challenge).Listen to your spouse's concerns and ideas. Together, look for ideas to improve your marriage during this difficult time.Do enjoyable things together!Take pictures during good times. Print them and display them in your home where you will see them often.Give and receive grace and compassion. Give compliments to your spouse.Recognize the good they do and tell them verbally (out loud) that you appreciate it. Be specific when possible.Hug and hold one another.Bite your tongue when you want to say something mean or want to challenge a compliment they've given you.This is your challenge right now, but they may go through a health challenge later. Your child may go through one later. Gaining skills to handle this challenge will bless you and your family now and maybe later too. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Want to feel better? I'd love to help. Book a 30 minute call with me here. Today, come with me to look at two approaches to feeling better. We'll look at the benefits of both and how to utilize them in your life. Take AwaysWe are taught and trained to take action.Taking action often looks like accomplishing tasks, fulfilling responsibilities, or goal setting and achievement.The immediate benefit for taking action is relief. You have a goal. You have steps to get there. Cue relief.Sometimes taking action after action leads to burn out.Having a mix of connection and action can limit burn out and help us feel better faster.We want to connect with who we are. An amazing creation. The person we've been since birth. She's beautiful and highly valuable as she is.The immediate benefit for connecting you YOU is naturally feel better in that moment. Peace comes. A sense of everything being okay comes.Just take a few minutes, sitting with your eyes closed, pondering the wonder of you, as you are, as a creation.Decision making will come more easily.Results that you want will flow to you.It's hard to describe.Solving a problem becomes less insistent. You become less desperate.Taking actions and feeling connection both lead to feeling better. Which one do you do a lot of? Which one could you practice a little bit more?This episode on YouTube is here.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Histamine intolerance is a relatively new thing. Discover how it could be making your PMS symptoms worse. You'll also hear what to change to have less PMS symptoms related to histamine intolerance.Take AwaysMy terrible experience with severe PMS symptoms last week. My symptoms were likely heightened by high histamine levels.About histamines from Healthline.comThe body can get overloaded with histamine and have an allergic response "Histamine intolerance is the temporary state of having too much histamine, which is the part of the immune system that causes allergies and swelling. In addition to its role in immune function, histamine also regulates stomach acid, stimulates the brain, boosts libido and plays a key role in ovulation and female reproduction." -Lara Briden, Naturopathic doctor, Period Repair Manual, page 123.If you're healthy, your body should be able to clear histamine with the DAO (diamine oxidase enzyme).You may be more vulnerable to histamine intolerance at different times of your menstrual cycle.During ovulation and right before your period your body is higher in estrogen. Estrogen stimulates histamine production. Having too much histamine stimulates the body to produce more estrogen. The cycle continues." Taking steps to lower histamine can dramatically improve PMS, period pain, and heavy periods." -Lara Briden, Period Repair Manual, page 124."Steps include avoiding cow's dairy (histamine-stimulating food), avoiding fermented foods (histamine-containing food), and taking vitamin B6 which clear histamine by up regulating the DAO enzyme." -Lara Briden, Period Repair Manual, page 124 Treatment for histamine intolerance can include enhancing progesterone or taking progesterone as well. -Lara Briden, Period Repair Manual, page 205Note: natural progesterone (also called micronized progesterone) is different from progestin.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Today I will share benefits of calcium and then walk you through performing a calcium "audit." This will help you see where you get your calcium from and help you to know if you are getting enough calcium regularly.  You will also hear ways to increase your intake of calcium. To follow along with the video version on YouTube, click here. Take AwaysCalcium benefits us by helping us to have strong bones, good cardiovascular health, plays a role in nerve signaling, affects muscle contractions, and aids in blood clotting. https://ancientnutrition.com/blogs/all/calcium-benefits-for-womenWe need 1000-1200 mg of calcium/day. Sometimes our brain is just too hard on us and it fools us into thinking things that aren't true.  But sometimes we need to look at the facts. We actually need to step back and actually see, "Is it true? Is it true that I'm not getting enough exercise?"Let's see if we are getting enough calcium.This calcium audit has two parts: What do I usually eat? What's a good mix of what I usually eat that will get me 1000 mg daily? On a piece of paper, write down the foods you usually eat. Feel free to look around your kitchen.Next, while looking at a food, write down the amount of calcium it has. Write the amount based on how much of it you will eat. (If a serving size is a cup, but you'll only have 1/2 cup then write how much calcium is in a 1/2 cup.)While looking at the foods you eat, identify 3-4 foods that you have daily that will get you 700-800 mg of calcium every day. These are your calcium foundation. What other foods will you eat? Nuts? Fruits? Vegetables? Yogurt? Based on what is written on your paper, will you get to 1000 mg with these additional foods? If yes, YAY! You're getting enough calcium. Keep going!If not, tweak what you are going to eat so you that you can get enough calcium regularly. Maybe drink some orange juice or some milk each day.YOU DID IT. Now you know more about how much calcium you're getting and you can make changes if you'd like to.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

It's been a while since I've addressed pmdd specifically. I'm excited to do that today and plan to do so off and on going forward. Today I share some things I wish I'd known 3 years ago--when I was early into my pmdd journey. Hopefully these will help you be able to be healthier and live a better life... especially if you have pmdd (premenstrual dysphoric disorder) or other premenstrual issues. Take AwaysThe "5 Keys to Living Well with PMDD" are still applicable. Listen here to review those.Lesson 1: There is no "one-size-fits-all" solution for women with pmdd.Lesson 2: Your general health matters. It impacts the severity of your pmdd symptoms. (So make attempts to be healthier!)Lesson 3: Mindset matters.Lesson 4: You know better than anyone else your body and what is best for you right now.Lesson 5: Support makes having pmdd bearable.There is hope. You're not alone.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

It can be easy to get caught up in new or different "health hacks" for good health and wellness. Let's calm ourselves down and tap into timeless wellness strategies instead. These will help with any health goal you have... weight loss, brain fog, joint pain, and insomnia. In this episode, I (Heidi) share basic, free ways that you can improve your health today. Take AwaysHere's the list of strategies discussed today.  Getting 10-15 minutes of sunlight every dayMoving your body.LaughingBeing in natureGetting outside in the morningGetting fresh airBeing hydratedJournalingCreating something with your handsFeeling gratefulEat vegetables, whole foods, and as much home cooked as possibleLimit the amount of blue light you're exposed toTake vitaminsHumPrioritize sleepTake warm baths, use a hot tub, or visit a spaSpending time with othersTake a breath when you're overwhelmedManage stressHave routines, but hold onto them looselyRead before bedDeclutterTrack your menstrual cycleLift your legs and rest them on the wall while you lie on your backArticle referenced in this episode: https://www.womenshealthmag.com/uk/health/a64317392/free-health-wellness-habits/Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Happy 2026!! Welcome back to the Living Well with PMDD podcast. I hope your new year is starting out wonderfully. In today's episode, I share with you about a decision I made right before my 17th birthday that changed my life. I decided to go without chocolate for a year. SummaryWhy and when I made the decisionSurprises (and sacrifices) along the way while keeping to my goalResults: then and nowHow you can apply this in your lifeTake AwaysI was inspired by my dad having gone a year without candy. Decisions don't have to be well thought out to be worth doing.My decision and keeping to that commitment has provided strength over the years for me to hard things.Think about who you want to be in 5 years. What is something you could start doing today that would help you become that person?Consider: What have you already done that can give you strength? Remember it. Let it lift you and be a foundation to what you want to pursue (or endure) now.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Heidi shares her client's top three weight loss tools of 2025. These are the most talked about, most used, and most helpful tools from this year.Take Aways#1 The 100 Allowed Urges Worksheet#2 Reminding themself: IT'S OKAY when they mess up#3 Stick with the plan. (This is her individualized plan we made together.)Download a copy of the 100 Allowed Urges Worksheet here and try it for yourself today! It can work for a weight loss goal, a time management goal, or even financial and relationship goals. It's pretty sweet. The 100 Allowed Urges worksheet comes from my Life Coach School Training. Thank you, Brooke Castillo!Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Three challenges we face to staying hydrated during the holidays are being on the go, sitting more than usual, and drinking alcohol. Listen in for practical tips to staving off dehydration during this fun, busy, and sometimes unpredictable weeks.Take AwaysKeep a water bottle with you and stock your carRecognize when you're feeling faint, hungry, or on edge. Question hunger if you've eaten in the last hour. You may just be thirsty.While cozying up to a movie, keep water close byIf drinking alcohol follow these tips: eat food before drinking, limit how much you drink, stick to light colored drinks, drink water while you drink the alcoholic beverage. See these articles: ThirstyWork and HealthlineWant more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

The holidays are a time for connection, spending time with family and friends, and thinking of Jesus. Tune in to hear some tidbits of advice on enjoying the holidays without neglecting your diet and exercise goals. Follow Heidi's advice so you stick close to your health goals without sacrificing time and attention to your loved ones. Merry Christmas! 🎄Take AwaysMake decisions ahead of time.Consider each event you plan to host or attend this holiday season. What and how much will you eat?You are beautiful as you are. Any effort you put in to not overeat is embellishments to an already beautiful YOU.Exercise = MovementThe goal can be to move some every day.There's no right or wrong form of exercise. There is no right or wrong length of exercise.The steps around the airport count. The trips and up and down the stairs to the Christmas tree count. The walks along a beach during your vacation count!It's okay if you don't get as much exercise as you'd like during this time. It's okay if you eat more than you think you should.If the scale steadily goes up and up and up, make a change. Eat a little less tomorrow. Move a little more.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Glean reasons and tips to prioritize sleep and easy ways to relieve stress over the holidays. Heidi shares insights from this article by the Mayo Clinic. Guided meditation options: Breathing Meditation by Diana Winston @ UCLA, Empowered Me Meditation by Deepak ChopraClick here for Heidi's "how to turn your brain off at night" post.Take Aways"You may be able to sleep your way to a longer life." -Mayo Clinic article.If you cut your sleep short for a prolonged amount of time, it may raise your risk of heart attack, dementia, and diabetes.Sleep is restorative. The brain and body perform many critical tasks while we sleep.While we sleep, our immune system makes repairs.Heidi's parents and grandparents prioritized family, church, and community over sleep most of their lives and they lived and are living long (AND PURPOSEFUL) lives! Heidi's push back to prioritizing sleep: Always have a goal or purpose you're working toward. Giving up some sleep to attain that goal is usually worth it. Tips to getting better sleep: create a bedtime routine, keep your room dark, exercise regularly, pay attention to your medications, get a check up, get a new mattress, stick to a schedule, don't drink alcohol.Stress relief tips (Starts at 20:37): exercise mindfulness, use guided meditations, take 3 deep breaths when feeling anxious, go for a walk, be in nature, read, be in sunlight, crochet, and accomplish tasks.It relives stress to check things off your to-do list. Express your frustrations to someone who loves you and who won't be directly influenced by the decision or situation you're ranting about.You're amazing. You can conquer anything. Hugs!! -HeidiWant more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Heidi has you covered this holiday season if you're hoping to stay healthy. This episode begins our 4 part Healthy Holiday series. Part 1: Weight management among all the treats and seasonal delights.Part 2: Sleep and stress relief while still enjoying Christmas parties and buying presents.Part 3: Diet and exercise tips to keep you healthy enough and temper overindulgence. Part 4: Staying hydrated among the hustle and bustle (and why it's worth focusing on!)Take AwaysWith some planning, you can eat some sweets, indulge a little, and maintain your current weight over the holidays.You have a lot of control over your health.Have a plan that includes 12-16 hours of intermittent fasting, 2 hour breaks between eating meals and snacks, what you'll eat (and what you won't), the amount of food you'll eat (same as now, less than now, or more than now), and record your weight each day.Consider what you will do differently from your plan at each event you hope to attend.Allow for humanity by giving yourself grace when you mess up and by feeling any and all emotions that come up this season. Don't ignore your feelings. It will be harder to stick to your plan if you do. The emotions you have or the mess ups you make don't mean that there's something wrong with you. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Sandy has lost 70 pounds in the last year and half while receiving coaching and support from Heidi. The benefits have been tremendous. Today we get to hear from Sandy. In some ways, this is Sandy's oral "review" for Heidi Bradford Coaching. Sandy is 65 years old, lives with her husband, spends time with her children and grandchildren, takes care of her dad, volunteers her time to help in her community, and cares about her health.Settle in to gain insights and be inspired about becoming a healthier version of you. Click here to WATCH the unedited video interview. Take Aways (Sandy's view)I have more energy. I feel like there's not much I can't do at 65.My stamina has increased. You can't control what others say or do. You can only control how you react. My mother was so sick from diabetes. I decided that I didn't want to die like that.It's okay to mess up. Just try again.Be open-minded.My food list reminds me that there are a lot of foods I can eat. Don't be afraid to tell how you feel because your feelings matter so much and they determine how you react. It's just so refreshing and liberating knowing that there's no judgment with you.Questions asked Have you found that becoming healthier and losing some weight has helped in positive ways in your ability to volunteer and to serve? Why did you decide to reach out for help with losing weight?What were your doctors saying to you about your health before we started?What are your doctors saying now?What do you think were some key factors in you losing weight?How did you lose weight this time without lots of shame and blame? How did you feel about your overall health before hiring Heidi, and how do you feel about your overall health now?How did you feel about losing weight before life coaching with Heidi, and how do you feel about losing weight now? What has been your favorite part of losing weight with my help?What would you say to another woman who was considering hiring Heidi to help them lose weight? Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Today we'll look at false pleasure, well being, artificial pleasure, and natural pleasure and why you want to increase your natural pleasures and live in the well being cycle.Take Aways Artificial pleasures are things that are temporary. They provide a temporary fix or a temporary benefit, and they come with negative consequences.Natural pleasures of life are less intense but come without consequence. Examples of natural pleasures: slow walks in beautiful settings, great reads, a clean closet, great podcasts, scented candles (or diffuser with essential oils), wonderful music, sleeping in, soft clothing, great movies, soft blankets, spa services, sunshine, clean sheets, singing, playing a musical instrument, cooking, crafting, and more.False pleasure living: immediate gratification, consistent negative consequence, increased desire, unconscious neural pathways strengthening, narrowed focus on pleasure, downregulated dopamine.With false pleasure... external dependance on drugs, alcohol, sugar, flour, pornography, internet use, video games, social media, scrolling, tv/netflix, people-pleasing, approval-getting, shopping.Well being living: delayed gratification, prefrontal cortex planning, awareness, compassion, patience, ability to stay in the present moment, ability to feel emotion.Example: throw away Halloween candy when you're trying to eat healthy. There's a cycle of over desiring and overeating and being unhealthy that leads to low confidence and low self-esteem.  False pleasure living perpetuates unconsciousness and lack of control, and well being living perpetuates consciousness and self-management. It's not simply about being healthy. It's not simply about honoring your commitment to yourself. It's about developing the skill sets that will continue your growth throughout your life.False Pleasure Cycle Think about getting pleasure.Feel unwanted intense desire.Consume intense false pleasure.Receive dopamine reward.Negative consequence lead to more unwanted desire.The Well Being CyclePlan long term well being.Manage and feel all temporary urges for false pleasure.Calculate and limit exposure to all intense false pleasure.Manage and honor true desires.Develop perpetual, ongoing positive results.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

There is compelling evidence that A2 milk can make a difference for the better in people's lives. Today we'll look at what A2 milk is and why you might consider trying it in place of regular dairy milk. Heidi shares information from a Good Housekeeping article, an Ancient Nutrition article, and a Lara Briden article. Take AwaysA2 milk is milk that contains only the A2 beta-casein protein. Most cow's milk in the United States contains both A2 and A1 beta-casein. "The difference between A1 and A2 beta-casein is a single amino acid. This small variation influences how the protein is digested." -LaGrange (in Good Housekeeping)  "Some people report that A2 milk causes less bloating, gas, or digestive discomfort than regular milk." Good Housekeeping4 benefits according to Ancient Nutrition: Easier on digestion for some people, potential cardiovascular benefits, support for gut health, and features key nutrients, like protein. Lara Briden states, "A1 beta-casein from normal cow’s dairy can be inflammatory, but only in people with the enzyme that cleaves it to the inflammatory peptide beta-casomorphin-7 (BCM7)."Heidi uses A2 milk instead of normal dairy milk. She no longer needs to supplement with Lactaid for meals containing dairy.Her stomach feels good after a glass of A2 milk... that wasn't a thing for her with regular milk.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

We naturally want WHAT we want, WHEN we want it. But most of us also know that to get everything we want when we want it is not the best thing for us in the long run. Learning to say "no" to yourself is vital to changing a long-term habit, a current behavior, or achieving a goal. Heidi shares examples and a four part process to saying "no" to yourself.Take AwaysSaying "no" to yourself is a useful skill to develop.It leads to greater self confidence and peace.Example 1: Long term habit of nail-biting. Example 2: Current behavior of throwing dishes away instead of washing and reusing them.Example 3: Achieving a goal of being healthier by losing five pounds in the next two months.4 part process: Desire. Recognize. Decide. Practice.Applying the process to the examples above.Heidi shares about her realizing she made conversations really awkward by how she answered the question, "How are you?" during her husband's first deployment. She went on to change her response and it made life better overall. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

With the holidays coming and hectic lives, we can all use simple reminders on losing weight and staying healthy. Heidi outlines five ways to lose weight without dieting in today's episode. Enjoy!Take AwaysTake breaks from eating. This helps with insulin resistance and allows your body to access fat to use as fuel rather than sugar.Eat less ultra-processed foods (UPFs).Stop eating your feelings. Stop eating by 7 pm and wait until 11 am to eat. Drinking water is okay.Write down your cravingsIngredients matter. Check them. Our feelings don't usually need to be overanalyzed, but they do need to be noticed. Resources promisedDownload my 5 Ways to Lose Weight Without Dieting printable.Sign up for How to Lose 20 pounds in 20 weeks call. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Trying to lose weight can be tricky. Heidi has been helping men and women lose weight for the past 3 years. This episode explores why we think we can't lose weight, the solutions most people have tried, and a different (hint: emotional) approach to losing weight.  Get the 5 Ways to Lose Weight Without Dieting here. Ready to lose 20 pounds in the next few months? Info call with Heidi is Friday, October 17th at 11 am Mountain time. Sign up here. (That's 10 am PT/12 pm CT/1 pm ET)Take AwaysBeing overweight is a big problem for people right nowReasons people tell themself they're overweight: no willpower, our culture...food is everywhere...gathering, entertainment, and at work, fast-paced lifestyle, traveling a lot, watching tv or scrolling social media, hormones, thyroid issues, overeating, stress, poor sleep, geneticsWhat if the bigger issue to losing weight is emotional?Stopping overeating is easier when we address overdesire and overhunger.Learning to recognize and experience urges, cravings, and emotions (without eating) NEEDS to be part of sustainably losing weight.Emotional help + better information about the body, insulin, and fat adaptation = more success in losing weightThere ARE ways to lose weight and stay at your ideal weight that are natural and sustainable. YOU CAN DO IT!Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

There are people that inspire you to change and do things you want to do, but don't seem to have the gusto to get them done. Jody Moore is one of those people for Heidi. Listen in for ways Heidi has been inspired by Jody Moore over the years and her recent experience at Jody's marketing conference in San Diego. Take AwaysJody's teachings, coaching, and example have inspired Heidi.You are responsible for you and your life. If it sucks, it's on you. If it's awesome, it's on you. It's okay to mess up. You need to dream. You need to live.You're not in control of others' feelings.Recognizing thought, feeling, and action patterns can help you to change your life. Jody actively pursuing her dreams and desires has inspired Heidi to take more action toward fulfilling her dreams.You can do amazing things if you want to. Heidi will open a new coaching program soon... to help women lose weight.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

There is a temptation to stay safe and set ourself up with friends and family and leave the rest of the world alone. But there are benefits to getting out of our lives. There are benefits to seeing destitute people and hearing people's difficulties. There are benefits to being in the midst of laughter and smiling as well. Heidi shares experiences that have led to these beliefs in today's podcast. You'll like this one. There are lots of stories.Take Aways There is a temptation to get ourselves set up in a good place and then seclude ourselves from the world physically or socially or both.  Hearing sad and seemingly hopeless stories of others leads to feelings of compassion for them and appreciation for some of the things you have that you take for granted. We also need to hear laughing and happy people. Witnessing other people go through a "normal day" and regular life things can help someone who is having a difficult time be able to cope better. "Witnessing these and other normal life patterns brought a peace to my heart. It was as if my heart was saying, 'See! Normal life still exists. People are still buying groceries, they're still making dinner, they're still going to sporting events. It's going to be okay.'" Sometimes we need to schedule a day and time for a certain thing. Sometimes that's what our life needs. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

The idea that, "If I do this now, it will make something else easier later," is sometimes true and sometimes NOT true. On this episode, Heidi explores three examples of when you may want to second guess your gut instinct to "do it now." She also encourages a trade-off perspective especially when your brain is telling you to do something now for a supposed future benefit.Take AwaysExample 1: Preparing to move from your current house by spending a lot of time downsizing, reorganizing, & cleaning Example 2: Preparing for the passing of a loved one by getting rid of items or divvy-ing them now vs laterExample 3: Preparing for college by writing extra papers nowWe fall for this idea  because it masquerades as other things. It masquerades as preparation and planning, and we all know that there are benefits from planning and there are benefits from preparation.Recognize when you feel driven to do something now for a future benefitWhat's underneath that feeling? Not wanting to disappoint yourself? Not wanting to disappoint someone else? Wanting to look put together? Are you avoiding a feeling by staying in action and productivity?Consider the trade-offs of this specific action. What are you giving up? In what ways will it impact your relationships?If you still feel in a hurry to do the thing, pause and wait for peace to come in. Then do the thing if you want to. Don't put it on God. If you feel rushed or hasty to do something because "He wants me to" pause long enough to feel His love, peace, confidence, or reassurance. Then move forward.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Heidi describes a new habit she's trying to create. She outlines elements that will help in successfully creating a new habit. Take AwaysSix elements of creating a new habit:Have a vision (but a vision alone is not enough)Identify skills you will be building immediatelyFollow throughNotice urgesMake it easyMake it fun Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Disapproval is something most of us feel from ourselves or from others on a consistent basis. What if you could feel the disapproval and still feel confident and be at peace with yourself? What if disapproval doesn't have to derail your day or keep you from moving forward with your goals? Today's episode outlines why it's hard to feel disapproval and a formula for working through disapproval when it comes. A printable episode guide is available here. Take AwaysDisapproval is hard because we naturally desire to be "liked."It also feels yucky when we initially feel disapproved of so we try to get out of that yucky feeling as fast as possible. You may also be worried about a possible long-term impact their disapproval could mean for you. That makes it complicated to know how to respond.Disapproval of yourself comes up often because our brain is consistently looking for the bad and judging. Try to see the other side of things when you notice your brain offering negative after negative thoughts.When you're feeling disapproved of it is NOT a good time for introspection.Formula to allowing disapproval: Recognize that you're feeling disapproved of and let yourself feel uncomfortable. Pause. Hold back on lashing out immediately or running away from the situation.Clarify. Fill in the blank: This doesn't mean that ______.Clarify. Fill in the blank: It could mean that ______.You'll feel a bit better.Decide what to do or say next. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Learn how and why it's a good idea to push back on some of your thoughts.Take AwaysIt's common to believe thoughts that come to mind.You don't HAVE to believe all the thoughts that come naturally.We CHOOSE to believe things.Reasons to push back on thoughts: they're keeping you stuck, they're creating confusion, they're in the way of achieving a goal, & for fun.Examples of thoughts you could push back on: I always say yes. Seeing food makes me want it. It's a pattern for me to... I can't hear God. (And lots more.)How to push back is... GENTLY. Offer "Maybe," "Sometimes," "And...," "Actually," or "Not really."Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

A concept I've been pondering is living in expectation vs living with agreements. Part one of this episode is a review of this concept as explained by Steve Chandler. Part 2 is applying this to our relationship with ourself. I think we have a lot of joy to experience by shifting to a life of agreements instead of a life full of expectations.Take AwaysExpectations are toxic. They lead to disappointment. They invite disappointment.Agreements are a better approach. They invite creativity and to both parties being satisfied. Both parties having a say.Agreements are stronger than expectations.C.S. Lewis stated, " It comes the very moment you wake up each morning, all your wishes and hopes for the day rush at you like wild animals. And the first job each morning consists simply in shoving them all back in, listening to that other voice, taking that other point of view, letting that other larger, stronger, quieter life come flowing in and so on all day. Standing back from all your natural fussings and fretting. Coming in out of the wind." The idea that things won't get done unless we have expectations is incorrect. The freedom we feel being untethered from expectation leads to productivity, fun, and feeling surprised.Here's the audio talk by Steve Chandler that this podcast episode is based on: https://app.box.com/s/8e86836b244bee19323aWant more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

The past year has been a roller coaster of emotions for Heidi. This episode is a recap of the year from an emotional/mental health perspective. Heidi shares what was working, what stopped working, and how she is approaching her mental and emotional health challenges now.Take AwaysHeidi took new medicine that resulted in restless legs.That experience SCARED HER and led her to realize she was keeping medicine as a fall back, which was hindering her from doing all she could otherwise to handle her challenges.Tune into yourself. Heidi has always preferred things naturally... she'll move forward with this as a foundation.Heidi is not going to use prescription medicine for emotional struggles.She will continue to meet with a homeopathic doctor and research natural ways to handle her mental health challenges.Heidi will continue to research and experiment with things to find more ways to help herself.She is also going to START WITH JESUS. To humble herself and be open to God's grace and His ideas for her healing.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Heidi discusses ways that being aware of your actions, words, and behavior can bring a feeling of freedom. She also shares how accepting your situation brings peace.Take AwaysAs far as Heidi is concerned, there is not ONE "cure" for every woman that has PMDD.Having PMDD offers an amazing opportunity for personal awareness, personal growth, and trust in yourself.Awareness is noticing the words going through your mind,  noticing the words coming out of your mouth, and noticing the actions that you take at different times. Awareness can lead to a feeling of freedom.Acceptance can be a letting go feeling or a feeling of embracing a limitation or hardship. Sometimes we are afraid to accept what is going on because we believe if we "accept it" we won't take action to change it. That's a myth. Acceptance  can lead you to truly, truly believe that it's not your fault, that you are feeling the way you are, and help you become open to getting help.Acceptance can lead to a feeling of peace. The main benefit of awareness is that you can take steps to feel a little bit better by making small changes and by setting goals and using small steps to achieve them.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Heidi covers the last part (part 5) of Getting Rid of PMDD: Personal Development. Personal development (a.k.a. personal enrichment) is important because it is YOU voting for YOU. It is an outward manifestation that your desires, your opinions, and your interests matter. By investing time in doing things that you enjoy, you remind yourself that there are things you still like--even when you feel depressed.Take Aways4 Areas: Spiritual, Intellectual, Physical, and SocialSpiritual examples: praying, music, keeping a gratitude journal, studying scripture, attending church, meditationIntellectual examples: take a sewing class, choose a book to read on a specific topic (money, health, career), listen to a podcast, research a topic of interest to youPhysical examples: join a group exercise class, decide to learn to do a push-up, choose a nutrition goal Social: say "yes" to going out with friends, spend undivided attention time with loved ones, join a Bible study groupNo rules to personal development!It's okay to start a book, leave it, come back to it, leave it.Warning: If you're tempted to beat yourself up because you stopped a goal, STOP. REDIRECT.Volunteering in your church or in your community can be fulfilling.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Today we discuss what defaults are, why they're important, how to properly use them, and examples that work well for Heidi. Listen to the podcast for examples. 🙂Heidi always love to connect with listeners. Send her an email anytime at [email protected] Take Aways-A default in this context is:  is a pre-selected option that you choose to do if there is not an alternative that you want more. -Creating defaults leads to more freedom. -Having defaults saves time and energy. It saves your decision making power for other decisions.-Defaults keep hopelessness at bay. They reduce confusion, distraction, and uncertainty.-Defaults free our mind up to consider other things.-Choose one default in each of these areas: food, housekeeping, quiet time, exercise, sleep, friendships and/or relationships, and self care.🚩 You are using defaults incorrectly if you feel irritated because you weren't able to do your default. You are likely treating it like a routine. -A default can't be interrupted because it is simply a pre-selected option. If there is an alternative that you want more, DO IT. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Join Heidi to discover a basic way of tracking signs and symptoms you experience and an advanced way of tracking signs and symptoms. Record on paper, in a planner, on your phone, and/or using an app. Remember to record physical and emotional signs and symptoms. They are interconnected and influence one another.Take AwaysWhy you should track your signs and symptomsBasic tracking includes: recording the date you begin your period, how many days you bleed, your mood, and any discord you experience in relationships.Advanced tracking includes: recording the basics listed above + basal body temperature, level of sexual desire, the level of sensitivity you experience about others' comments and actions, and more detailed mood recording.Use time blocks when recording moodYou need to know your body!When you know your body, you can put logic with emotion and emotion with logic.Tracking gives you more power and control of your reaction to things.Tracking gives a more concrete idea of what IS happening rather than what we THINK IS happening. Tracking is not accurate if done more than a day later. Logic can help when we are overly emotional.Emotion can help when we are overly logical. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Are you stuck not knowing what supplements to try to get rid of your pmdd symptoms? This is a great episode for you! Heidi shares the supplements, vitamins, and medicines she has tried over the past 3 years to get rid of her symptoms. Each woman's body is unique so trial and error is key for success, but listening to what has helped other women is great for a starting point and each time you want to try something new.Take AwaysDon't fall for "There's no price too high for good health." trap! Consider these before trying a new supplement: monetary price, emotional cost, physical cost (risks/benefits), and time & effort cost.Semaine Health's PMS and Period Support capsules have always and continue to relieve Heidi's cramps and improve her mood. Fluoxetine (an SSRI prescription drug) helped alleviate mood issues for Heidi in the past but has not been helping recently.Ollie brand children's probiotic and multivitamin gummies have helped Heidi's stomach feel better.Zyrtec and Pepcid AC together have helped Heidi and other women. See this Newsweek Article for more about this.Sudafed has helped Heidi's mood be stable. (pseudoephedrine)Heidi also worked with a wellness clinic for 6 months last year and took 14 supplements they recommended based on blood work along with chiropractic multiple times a week to improve overall wellness.NEVER GIVE UP! 🙂Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

This and the following four episodes are a series of podcasts explaining Heidi's five part method to get rid of PMDD. This episode is about Part 1: Mindset.Heidi's 5 Part Method for Getting Rid of PMDDMindsetSupplementsTrackingDefaultsPersonal DevelopmentTake AwaysThis method is to be used continually.When you find mindsets that help you, incorporate them more into your life.Common worries/thoughts that a woman with PMS or PMDD are... We're going to get into a fight. I'm going to be irritated. I wish I didn't get so irritated. I wish we wouldn't fight. It shouldn't be this way. I shouldn't be this way. He shouldn't be this way.Those thoughts lead to anger, irritation, fear, and possibly hopelessness. From there you don't take proactive actions. It's a "wait and watch it happen" game.Another mindset: This is how I am. Deal with it.That approach leads to a feeling of indifference and stubbornness.The result of actions taken from this attitude is ragged relationships.The thought that works best for Heidi during PMDD time: I need more help and support.Humility and confidence come from this attitude.You take actions that are proactive from this place.Actions that you can be proud of (like showing restraint in conversation) follow this.The result is that you are able to handle PMDD and eventually get rid of PMDD.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

In the previous episode, Heidi shared why handling loss has been on her mind and ways to handle loss.Today she discusses losses that are common for women that experience PMDD and ways that can help you feel better.Take AwaysLosses women experience when PMDD symptoms are active:Relationship with yourself: You experience the loss of your “usual” relationship with yourself (during days 15-28). Relationship with your husband: Normal solutions for conflict resolution don’t work. You lose the ability and judgement to resolve conflict in the ways that work when your symptoms are not active. Appreciate the days when you feel like yourself. (For me days 1-14.)The foundation of your relationship with your significant other is going to be lost in some ways. It's okay to be sad about the losses you experience. You may literally lose a boyfriend or husband through a break up due to actions you take when your symptoms are active. Dealing with the loss of no longer have that person in your life. It's okay to mourn the loss of that relationship, whether it is temporary or permanent. Relationship with your children: Losing the ability to communicate as well. Loss of connection because you are so focused inward or are overbearing.Time. Recognizing you are giving/losing time to help your PMDD that you would rather spend on other things.You spend time researching, going to appointments, sleeping, journaling, taking time off of work to increase your overall quality of life. Health. A loss of what is your “normal” health. Loss of control pertaining to your body shape, physical abilities, weight fluctuations, stress, and uncertainty  during days 16-28 of your cycle.Remind yourself: I will get my “normal” health back. What I do still affects the outcome of my overall body, mind, and spirit.Money. Some PMDD remedies and ways that help PMDD are not covered by insurance so you have to pay out of pocket.Recognizing that you are giving up money as a trade for *hopefully a better life. It's okay to mourn the loss of money that you could be spending for vacations, new shoes, to do outings with your kids, etc. -How to feel better: Identify to yourself the loss that you are experiencing right now. Is it a physical/tangible loss or an emotional loss?Take action based on it being a tangible loss or an emotional loss. Show physical affection to others. i.e. pet your dog, lay on your husband’s shoulder, hug your child. Request your husband hold you.Physical touch will sometimes fill the void of loss you are experiencing. Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Loss is a part of life. It's not a very fun part, but it seems to be necessary during our time on this earth. Over the past six months, Heidi has experienced loss in the form of loved ones passing from this life and loved ones of her friends passing from this life. Take AwaysYou will likely experience loss that will affect you in these areas: relationships, time, health, and money. Women with premenstrual disorders experience loss in unique ways (Addressed more in Part 2)Are you trapping yourself because of how you “think” you should be/act/think concerning a loss?Reflecting on losses can bring peace, cleansing, and understanding to our soul.Rebecca’s experience: becoming a young widow with a two year oldRebecca’s consideration: I acted how I thought I was supposed to act. Maybe I didn’t need to suffer so much.There’s no one RIGHT way to handle loss.Available options for experiencing lossThe ripple effect of feeling lossBe open to receiving whatever comesBe willing to question if this way of grieving is helping me? Is it good for me?Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Premenstrual disorders (like PMDD or PME) can be tricky to recognize. There isn't one significant symptom that is a tell-tale sign that you have a premenstrual disorder. In this episode, Heidi describes obstacles to recognizing you have a premenstrual disorder. Take Aways: 11 Obstacles Premenstrual disorder manifests as a mental health challengeWhen you present your issues and problems to a doctor nothing stands out as a premenstrual disorder.Hormone levels come back normal (because they are!)There is not one test or indicator that you have PMDD or PME. Not every woman has the same indicators.There is no “one size fits all” treatment.Sometimes you feel great.It’s hard to recognize the patterns in your own behavior that match up with PMDD or PME.The symptoms of the disorder cloud your judgement.Premenstrual disorders can be affected by levels of stress and responsibility making the signs and symptoms vary.Your premenstrual cycle can get thrown off.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Did you know that PMDD is not the only premenstrual disorder? There is another premenstrual disorder referred to as Premenstrual Exacerbation. In today's episode I explain the differences between PMDD and PME. I also explain what PME is and why some women think they have PMDD when they likely have PME. Enjoy!Take Aways-Overview of the menstrual cycle-"The rise and fall of hormones, especially estrogen and progesterone, contribute to symptoms in premenstrual disorders, PMD, such as premenstrual dysphoric disorder and premenstrual exacerbation of existing symptoms." -PMDD Treatment Options Ebook-PMDD is recognized as a disorder by the medical community.-PME is not recognized as a disorder by the medical community, but is being studied. -With PMDD, you do not have symptoms during the follicular phase of your menstrual cycle.-With PME, symptoms of your existing condition will remain at their usual level during the follicular phase of your menstrual cycle.-During the luteal phase with PMDD your symptoms will be present.-During the luteal phase with PME the symptoms of your existing condition worsen. -PMDs are "cyclical neuroendocrine disorders."-Some conditions that can be exacerbated premenstrually are eating disorders, major depressive disorder, persistent depressive disorder, suicidality, schizophrenia, anxiety disorders, alcohol use disorder, borderline personality disorder, ADHD, and bipolar disorder.Resources Used and MentionedIAPMD Symptom TrackerPMDD Treatment Options Ebook (by IAPMD)IAPMD PMD Self Screen and Bitesize Overview of PMDD and PMEWant more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

In today's episode, I share some out-of-the-box ways to think about people that seem "difficult" for us to be around. Simple thought shifts on your part can bring ease in those relationships. They don't need to change. You don't need to change. Try a new approach.Take Aways-What if you decide now that you'll like them no matter what?-When you genuinely look for reasons to like someone, you can usually find some.-Choose to interact as though you are already friends.-Reject panicky thoughts to force conversation.-Reassure yourself: She's fine. I'm fine. -I feel less awkward.-I put my foot in my mouth far less.-We have real conversations.-I like her more than ever.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Do you get floods of ideas when your head hits the pillow? Or maybe an avalanche of worry? So does Heidi. We tend to think the problem is that we aren't sleeping. Or we think the problem is that we're frustrated so we can't sleep. Nope. The problem is believing us getting to sleep is out of our control. In this episode, Heidi offers reasons as to why this happens that she hasn't heard anywhere else. Then she gives a way to address your brain to help get to sleep. Take Aways -Two things happen when we lie down to sleep: 1. We attempt to sleep 2. We react to thoughts that come to our mind.-We get frustrated that we aren't falling asleep. -When we feel frustrated, going to sleep is more difficult.- Frustration is an emotion created by a thought we are having.-Instead of getting to frustration (or when we feel frustrated), try this instead...Address Your Brain:-Let the worry or idea in. (Do not resist it.)-Say (in your head), "That's interesting."-Tell your brain, "I'll think about that at [certain time] tomorrow."-Tell your brain, "This is sleeping time."-You can thank your brain for the idea. -You can thank your brain for trying to protect you with worry. -Reassure your brain that you've got this. It's sleeping time.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Happy New Year!! Join Heidi as she reviews the podcast episode titles from 2024 and then share insights. The 5 insights she focuses on from 2024 include a principle, a process, two strategies, a state of mind, and a recommendation. Take Aways-Heidi lists the titles of each episode from 2024 (54 episodes).-5 insights 1- The Principle of Thought Agency2- The R.A.D. Process3a- The Strategy of E-Mode (Emergency Mode)3b- The Strategy of Heidi's Sleep Script4- Having Hope as a state of mind that you practice5- A Recommendation to not be too attached to a diagnosis or a label you've given yourselfWant more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com

Review your holiday season (so far) with Heidi. Did it go well? What did you like? What did you not like? Heidi shares one thing that DID happen that she thought might not happen, one gift that came to fruition that has been in the works for 2 years, and the sad news of a friend passing away. Take Aways-If you're looking back having not enjoyed your holiday season, don't keep thinking about it. Let it go. -If desired, make a plan to savor New Year's in a way you like. -Create a "Things I Did" List. (Especially if you're feeling like you failed this year.)-Don't let go of good ideas that haven't come to fruition yet.- Just because you haven't created something that's been on your mind and/or heart for a while doesn't mean you can't create it or that it's not going to happen. Keep it there in your mind.-You don't need to believe that it's not going to happen simply because it hasn't yet.-Recognize and accept that there are things out of your control.-Allow yourself to feel whatever feelings arise when you think about the thing that happened that was out of your control.-Let go of blaming yourself or finding ways you could have prevented the thing from happening. It's not helpful after the fact. It is damaging.Want more support? ❤️Click here to talk with me. I'm currently offering a free 20 minute consultation call to help you get clear on where you are and how to get to a better place. Free resources:Heidi's websiteHeidi's YouTubeMusic Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com Music promoted by https://www.free-stock-music.com