of course™ podcast

Welcome back!

First of all, I need to apologize to you, friends.

In my excitement and enthusiasm to help you manage your PMDD, I neglected to make an episode that explains how to tell whether you have it.

So this episode is dedicated to understanding the DSM-5 criteria, what those symptoms look like IRL, how to get a diagnosis for your PMDD, and what to look out for if you’re listening to this episode on behalf of your partner, friend, sibling, child, parent …

By the end of this episode, you’ll understand:

* The diagnostic criteria for PMDD, and why it generally falls short in getting people a diagnosis

* How to spot real-life symptoms in yourself or if you’re listening on behalf of someone

* Why symptom tracking can reveal the hidden patterns necessary to know if you have PMDD

* Two of the scariest PMDD symptoms that aren’t even listed in the DSM-5 diagnostic criteria

Of course you don’t know if you have PMDD, but after this episode, I hope you’ll find some of the answers, nuance, and context that doctors and psychiatrists so often forget to provide.

xoxo, sav

Let’s create your roadmap:

If you think you might have PMDD, or want to help someone that does, book a free call with me, where we’ll create a roadmap to identify and break the PMDD patterns causing chaos in your life:

Schedule Your Free Call

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Join me on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Important Links:

* Daily Record of Severity Problems PDF for symptom tracking

* Suicidal Risk and PMDD research article

* PMDD and Self-Harm Prevalence research article

TW: this episode covers su*cid@l ideation and s3lf-h@rm

If you or someone you know is in danger, please see the resources below.

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788

Hi friends! I’m back after a 2-week hiatus because I was on an adventure in Utah and California.

And during the trip, I kept thinking about how different my traveling looks now compared to when I didn’t know I had PMDD. So today’s episode is dedicated to all the changes I’ve made so I don’t need a vacation after my vacation.

This episode has some typical and not-so-typical options for your next trip.

If you’ve ever:

* Felt completely wrecked after traveling due to PMDD

* Worried you ‘ruined’ a trip for those around you because your symptoms felt out of control

* Canceled trips because they landed during your luteal phase

* Wondered what you can do besides medications

This episode covers it all!

Because tbh, traveling is one of the areas I can confidently say I’ve reduced my PMDD symptoms significantly. I really had no other choice, because I love to travel, but my brain DOES NOT.

So listen in on how I’ve gone from dreading trips to loving and enjoying them—before, during, and after I get back.

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Send me your questions on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Additional links:

* How to red shift your iPhone: watch on IG

* Amazon mouth tape for sensitive skin: Nexcare mouth tape

* Nervous system bank account episode: ofc ep. 2

* Immune system & PMDD episode: ofc ep. 1

Book a free 1:1 consult:

* savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788

Today we’re tackling one of the worst aspects of PMDD—feeling like we can’t handle s**t that everyone else seems to. Your girl loves a metaphor, and this episode has a juicy one if I may say so myself.

After this episode, you’ll walk away with:

* A new way to think about your PMDD and healing

* A deeper understanding of the 3 threat levels of PMDD we covered in episode 1

* New perspectives on why “being able to handle” isn’t always all it’s cracked up to be

* Unique journal prompts to expand your insights after the episode

Bonus: this episode includes a handout with the journal prompts I share during the show.

If you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack. ⬇️⬇️

Because of course you can’t handle. But after this episode, I hope maybe you’ll see that that’s not such a bad thing.

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Grab your free handout:

Prefer not to subscribe on Substack? Sad!

But here's the Canva link anyway :)

Join me on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Curious about 1-1 coaching?

* savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788

Hiiiiiiii! I can’t wait to talk about boundaries with you today.

Because boundaries are magical but also still kind of mystical? People always say to set boundaries, but what does that look like and why does it matter SO MUCH for PMDD?

Because the boundaries we set in our follicular create the space and safety we are craving in our luteal, girl.

Today, we’re getting into:

* The major difference between a boundary and a request

* How to know when you need a boundary versus when to make a request

* The importance of boundary-setting to protect our energy during luteal

* How fulfilling the same core need can look like totally different boundaries depending on who you are

* The KEY communication skills and tools that will transform how you create and make requests

And there’s a bonus handout because I love this topic SO MUCH and I wanted you to have the option to go even deeper.

Because of course setting boundaries feels tricky-icky and confusing. But after this episode, you’ll be a boundary-setting queen.

If you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack (no subscription required). ⬇️⬇️

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Grab your free handout:

Subscribe on Substack at the link above OR grab it directly from Canva: luteal triggers handout

Join me on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Curious about 1-1 coaching?

* savannahlani.com

Research articles:

* Allopregnanolone sensitivity and PMDD

* PMDD and the GABA system

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788

Hiiiiiiii! I can’t wait to talk about boundaries with you today.

Because boundaries are magical but also still kind of mystical? People always say to set boundaries, but what does that look like and why does it matter SO MUCH for PMDD?

Because the boundaries we set in our follicular create the space and safety we are craving in our luteal, girl.

Today, we’re getting into:

* The major difference between a boundary and a request

* How to know when you need a boundary versus when to make a request

* The importance of boundary-setting to protect our energy during luteal

* How fulfilling the same core need can look like totally different boundaries depending on who you are

* The KEY communication skills and tools that will transform how you create and make requests

And there’s a bonus handout because I love this topic SO MUCH and I wanted you to have the option to go even deeper.

Because of course setting boundaries feels tricky-icky and confusing. But after this episode, you’ll be a boundary-setting queen.

If you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack (no subscription required). ⬇️⬇️

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Grab your free handout:

Subscribe on Substack at the link above OR grab it directly from Canva: luteal triggers handout

Join me on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Curious about 1-1 coaching?

* savannahlani.com

Research articles:

* Allopregnanolone sensitivity and PMDD

* PMDD and the GABA system

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788

Welcome back. We’re doing today’s episode a little differently and exploring this idea of why PMDD so often gets misdiagnosed for years—or even decades. But instead of giving you the science and the stats, today I’ll be sharing with you through a story.

So settle in, get cozy, and let’s talk about it.

Because of course you were misdiagnosed, but truly honoring what we’ve been through is the beginning of how we heal from it.

xoxo, sav

Credit:

The metaphor I use throughout this episode is drawn from the magical, mystical Anita Johnston, whose book, Eating in the Light of the Moon, deeply supported me many moons ago. If you’d like to connect with eating disorder recovery, femininity, and the metaphor of what it means to nourish yourself, you can purchase her book below:

Eating in the Light of the Moon

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Join me on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Curious about 1-1 coaching?

* savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788

If you’ve ever been mid-PMDD-meltdown, telling yourself,

“I should just get over it”

“no one cares”

“I’m such a burden”

That’s not just “being crazy”—it’s a real neuroscience phenomenon.

Today we talk about two parts of your brain: your amygdala (the toddler) and your medial prefrontal cortex (the grown-up), and what happens when the grown-up part gets stuck behind a glass wall right when you need her most.

You can expect to learn:

* Why your brain will always prioritize the amygdala over the prefrontal cortex, no matter what

* Why the amygdala doesn’t speak in words, and how it impacts the mental spiral

* My three-step framework for creating clearer, safer, and more supportive expectations with your support person—so they can be there for you instead of getting dysregulated with you

Bonus: this episode includes a free downloadable handout with concrete next steps for building your own support plan.

If you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack. ⬇️⬇️

Of course, asking for help has felt impossible, girl. But after today, you’ll understand how to prepare for when it does.

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Grab your free handout:

Head to the link above and find ep. 4 or grab the handout via Canva: co-regulation toolkit

Join me on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Curious about 1-1 coaching?

* savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788

Carbs get hated on so hard, friends.

But I am here to tell you right now that when I started upping my carb intake, my brain felt so much better. So I just had to make this episode in case you are unwittingly undernourishing your brain the way I was for MONTHS.

Because during the luteal phase, our bodies are doing so much more work than usual, and the concepts I’m about to share with you might sound counterintuitive to everything you’ve heard online.

But I seriously hope that by the end of today’s episode, you’ll be a carb convert, because we’re talking about:

* Why carbs are the key ingredient to producing more serotonin during your luteal phase

* Why intense cravings and feeling unsatisfied after meals are often a sign your body needs more carbs, not less willpower

* Why your blood sugar instability during luteal is critical to mood swing management

* The surprising connection between carbs, cortisol, and why you might be waking up starving at 3am, or with zero appetite in the morning, or BOTH

Of course carbs feel scary with all the diet culture we’re surrounded by. But after this episode, you’ll understand exactly why your body has been asking for them all along.

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Join me on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Curious about 1-1 coaching?

* savannahlani.com

Research articles:

* Effects of food on cortisol and mood

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788

Welcome back! If you’ve ever done “all the right things” and still felt exhausted, I’m pretty sure this is part of the reason why.

Because self-care and cycle-syncing for us PMDD girlies looks SO DIFFERENT than it does for others—which is why it can be very confusing to navigate.

I was burning myself out every follicular until I came up with a concept I call the nervous system bank account.

Today we’re diving into:

* How typical cycle syncing advice (optimize your follicular and ovulatory so you can “make up for” your luteal) sets you up to fail

* A completely different framework for understanding what your cycle actually requires from you

* Why some of the most common self-care habits (like Netflix binges and totally unscheduled days) can make PMDD symptoms worse

* The process of relearning how to connect with your body’s needs instead of what you “should” do.

Because of course self-care isn’t making a dent. But after this episode, you’ll have a clear path to creating a nervous system-focused self-care routine as unique as you.

Bonus: this episode includes a free downloadable handout to create your very own nervous system bank account.

If you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack. ⬇️⬇️

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

join the ofc™ community ✨

Bonus handout:

Join me on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Curious about 1-1 coaching?

* savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788

Welcome to the very first episode of of course™. Since PMDD (premenstrual dysphoric disorder) was ONLY added to the DSM-5 in 2013, it’s still a baby diagnosis. Which is why even figuring out you have PMDD can feel like a huge first step.

But then actually understanding this disorder and explaining it to your loved ones? Where the heck do we start?

Which is why today’s episode breaks down the key pieces you need to understand to finally talk about PMDD with clarity.

You can expect to learn:

* How the drop in progesterone and estrogen during the luteal phase dramatically affects your mood

* The role of your immune system in aggravating PMDD symptoms

* The connection between PMDD, your nervous system, and neuroscience

* The three “threat levels” of PMDD and how they come together to make your luteal phase feel so intense

Because of course you don’t know how to talk about PMDD. But after this episode, you definitely will.

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Join me on social:

* Instagram: @savannahlani

* Facebook: @savannahlanicoaching

* TikTok: @savannahlani

Curious about 1-1 coaching?

* savannahlani.com

Research articles:

* Allopregnanolone sensitivity and PMDD

* PMDD and the GABA system

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

* International Association for Premenstrual Disorders: IAPMD

* Lively cycle tracker: Learn More

Additional Support:

* Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

* National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

* National Domestic Violence Hotline:

~ Call: 800-799-7233 or Text: BEGIN to 88788