Discover 13 foundational, free (or low-cost) strategies that can transform your PMDD symptoms without spending a dime. Jes breaks down why these basics matter more than expensive supplements or complicated protocols, and shares practical ways to implement them even when you're struggling with worthiness or overwhelm.

• Why foundational supports are non-negotiable—even the best supplements won't work without them

• How to optimize your light relationship for better sleep, hormones, and mood regulation

• Simple hydration strategies that support cellular communication and hormone detoxification

• Sleep hygiene practices that work with your circadian rhythm

• Nutritional foundations that don't require perfection or a big budget

• How to navigate the mindset blocks that keep you from prioritizing free self-care

"You can meditate all day. You can pray all day. If you're not eating food, if you're not eating food regularly, if you're not eating to your total daily energy expenditure, if you're not eating macronutrient balanced meals, you will have symptoms."

"Just because your symptoms are so severe, it doesn't mean you need a severe intervention to match that. The cumulative effect of many small changes and many small supports can make a huge difference."

"Correcting, monitoring, and managing your relationship with light will change your life. Mic drop, end of story."

"You don't need a lobotomy. You probably don't need a surgery. You don't even potentially need invasive medications."

• Episode 5: "The Secret to Healing PMDD" 

• Episode 6: "Rest versus Distraction" 

• Episode 9: "What Healing PMDD Actually Looks Like" 

• Episode 25: “Healing Through Subtraction for PMDD”

• Seasonal Depression and PMDD Workshop 

• Her Mood Mentor blog post on Vitamin D and PMDD

• Her Mood Mentor programs and courses 

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Watch the episode on Youtube:

https://youtu.be/ZW7fVxwBNwc

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You can find Jes:

Instagram: @hermoodmentor

Youtube: @hermoodmentor

Website: https://hermoodmentor.com/

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✦︎  Join us in the PMDD Rehab Course.

 ✦︎  Work with us  Schedule your Intro Session with our onboarding team and lets run your symptom assessment!