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 Aways

• Scheduling 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. 

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...

Continuing our talk with Mary Beth Bohn. :) YouTube link: https://www.youtube.com/watch?v=K_SlnEvCiRE&t=2s

Take Aways

• Therapies 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.org
• Consider attending the Christina Bohn Memorial 5K in Columbia, MO this October. Details here: https://runsignup.com/Race/MO/Columbia/ChristinaBohnMemorial5KforPMDDAwareness

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...

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-OYAQf4

Take Aways

• 00 - 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 cycle
• All 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 pmdd

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...

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=3s

Take Aways

• Christina died because of premenstrual dysphoric disorder 
• Christina had sought help from mental health professionals and doctors for 11+ years
• Marybeth and her husband Steve now spread awareness of PMDD through the Christina Bohn Foundation
• Christina was happy, musical, academically high achieving, and active growing up
• Her 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 years. They plagued her.
• Christina would go experience psychosis sometimes and be admitted to a behavioral health unit for 5-20 day stints.
• This was heartbreaking for Marybeth and Steve. They would send flowers and care packages.
• Christina started a prayer group in one behavior health unit and was a light to others through music and listening.
• Christina and her mom learned about pmdd nine months after Christina had come home to recuperate. Unfortunately, a few months later, Christina died by suicide.
• Before Christina left this earth, she communicated 3 simple questions that could help health care providers, women themselves, and loved ones recognize that s

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...

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 story
• Heidi's lost notebook story... found in answer to prayer.
• A talk by Elder Brik V. Eyre: Know Who You Really Are
• Take time to be with God
• Some blessings of the timing of Heidi's dental emergency
• Next week: Talking with Marybeth Bohn!
  
  
  

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...

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-Aways

• 00:00 to 15:00 Berea's background with pms and pmdd and the role God plays in her life
• 15:38 Berea tells us about her eating and exercise choices that are helping; all about a whole food, plant based diet
• 29:15 How Berea deals with temptations
• 32:07 Discussing deprivation and alterations to the strict use of this way of eating so she can LIVE
• 36:09 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. 

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...

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 Aways

• I still sometimes make stupid decisions even though I've been addressing pmdd for years. 
• Changing the timing of progesterone supplements really messed with my body
• Not 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.

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...

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-health
• Psychological effects of being a bad relationship: anxiety, depression, mood swings, social isolation
• Are 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 relationship
• Your 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 88788

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...

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: 

1. Recognize when this is happening...the NON-rose colored glasses of illness are shaping the view you have of your marriage.
2. Talk with your spouse. Share concerns about how this illness is affecting your thoughts about your marriage.
3. 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).
4. Listen to your spouse's concerns and ideas. Together, look for ideas to improve your marriage during this difficult time.
5. Do enjoyable things together!
6. Take pictures during good times. Print them and display them in your home where you will see them often.
7. Give and receive grace and compassion. 
8. Give compliments to your spouse.
9. Recognize the good they do and tell them verbally (out loud) that you appreciate it. Be specific when possible.
10. Hug and hold one another.
11. 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. 

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...

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 Aways

• We 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.

Have you ever wanted to be part of a smaller pmdd support group? Now is your chance! We start October 6th, 2026. Listen to episode #110 for details and join here: https://heidibradfordcoaching.com/group/

We'll focus on 4 areas of growth in the context of living well with pmdd. These areas are: intellectual, physical, social, and spiritual. Beyond that we will tackle any and all questions and problems you are currently having. 

We'll share wins too! Please sign up here: https://heidibradfordcoaching.com/group/

Take Aways

• Weekly live coaching over zoom
• Life coaching exercises done while on the call
• October 2026 through January 2027
• Tuesdays at 10 am PT / 11 am MT / 12 pm CT / 1 pm ET 
• Private online community

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 website
• Heidi's YouTube

Music 

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.band...