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...

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 Aways

• My terrible experience with severe PMS symptoms last week. 
• My symptoms were likely heightened by high histamine levels.
• About histamines from Healthline.com
• The 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 205
• Note: natural progesterone (also called micronized progesterone) is different from progestin.

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 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 Aways

• Calcium 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-women
• We 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.

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...

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 Aways

• The "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.

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...

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 Aways

Here's the list of strategies discussed today.  

• Getting 10-15 minutes of sunlight every day
• Moving your body.
• Laughing
• Being in nature
• Getting outside in the morning
• Getting fresh air
• Being hydrated
• Journaling
• Creating something with your hands
• Feeling grateful
• Eat vegetables, whole foods, and as much home cooked as possible
• Limit the amount of blue light you're exposed to
• Take vitamins
• Hum
• Prioritize sleep
• Take warm baths, use a hot tub, or visit a spa
• Spending time with others
• Take a breath when you're overwhelmed
• Manage stress
• Have routines, but hold onto them loosely
• Read before bed
• Declutter
• Track your menstrual cycle
• Lift your legs and rest them on the wall while you lie on your back

Article referenced in this episode: https://www.womenshealthmag.com/uk/health/a64317392/free-health-wellness-habits/

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 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. 

Summary

• Why and when I made the decision
• Surprises (and sacrifices) along the way while keeping to my goal
• Results: then and now
• How you can apply this in your life

Take Aways

• I 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.

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...

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!

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...

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 Aways

• Keep a water bottle with you and stock your car
• Recognize 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 by
• If 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 Healthline

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...

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 Aways

• Make 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 = Movement
• The 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.

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...

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 Chopra

Click 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!! -Heidi

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...