For an estimated 1 in 20 menstruators, the premenstrual phase can be debilitating. PMDD is a mental disorder that severely affects sufferers’ ability to function. In honor of PMDD Awareness Month, we talk to Amanda LeFleur, the co-founder of the International Association for Premenstrual Disorders, who shares insights from her journey with PMDD and how IAPMD is a resource for those affected. And author Chloe Caldwell reads an excerpt from her essay “The Red Zone, A Love Story.”

We’re so happy to be back! We kick off Season 2 with an essential conversation about the unjust conditions many menstruators face in jail. Miami-based activist and organizer Valencia Gunder tells us why she decided to push for legislation in Florida to ensure incarcerated women have the menstrual hygiene supplies they need. The ‘Dignity for Incarcerated Women’ Act is currently making its way through the state legislature.

This week we talk to Rayka Zehtabchi, the director of the short documentary “Period. End of Sentence.” The film follows a group of women in rural India, and documents what happens when a menstrual ‘pad machine’ arrives to their village. Rayka shares what it was like to witness the chipping away of centuries of period stigma that’s held women back. The idea for the pad machine and the documentary came from The Pad Project (thepadproject.org), a non-profit created by a group of teenage girls at the Oakwood School in Los Angeles. “Period. End of Sentence.” is coming soon to Netflix.

From cramps to fibroids to endometriosis, many women suffer from pain around their periods. And the typical response? “Just push through it.” After years of pain and trips to the doctor’s office, writer Britt Julious opens up about her journey to seek answers. And we speak to Dr. Eden Fromberg, a holistic gynecologist, who shares tips for at-home remedies to try now. The Flow Down is here to validate your pain and provide insight into ways we can better understand our bodies and find solutions.

We start the year in reverence to our beautiful bleeding bodies. According to healer and shaman Jacqueline Rolandelli, our periods are not a burden − they're the key to our wisdom and our power. In this episode, we acknowledge how the patriarchy has disconnected women from their truth, and explore how to reconnect to our cycles, our wombs and Mother Earth. We hear about Jacqueline's "Red Rites" and "First Blood" ceremonies and learn rituals to practice in our own lives. Learn more about Jacqueline and her offerings at jacquelinerolandelli.com. This episode features music by our friend Kaleema. Here’s to making every day a ceremony in 2019!

For homeless people without access to menstrual hygiene products, getting a period is more than a monthly annoyance — it can be a desperate situation. Twenty-year-old Nadya Okamoto knows that firsthand. That’s why she founded the non-profit PERIOD in 2014, when she was just 16. PERIOD has since grown into a global community, which has served some 400,000 periods. We speak to Nadya about her goals for the so-called ‘Menstrual Movement,’ why Gen Z is at the forefront of the change and how to get involved. Follow @periodmovement on Instagram and purchase Nadya’s book "Period Power: A Manifesto for the Menstrual Movement.”

Last week we explored why short doses of self-care matter for our menstrual health. Here’s a tool to help you practice. Join us for this 5-minute meditation to help you relax and recharge.

We admit we’ve been feeling a wee bit stretched thin lately. That’s why we’re recommitting to self-care. We explore how simple acts of R&R can aid in our menstrual cycles and overall well-being. And we give you plenty of ideas and inspiration to up your self-care game now — just in time for the holidays. Plus, we invite you to join us. Tag us in your self-care posts on Instagram @flowdownpod.

Just 100 years ago, getting a period often meant shock, bewilderment and an old rag in your panties. From pads to tampons to the pill, we’ve come a long way. Historian Lara Freidenfelds joins us to discuss how industrialization changed periods, spurring the advent of menstrual pads and tampons and a new realm of menstrual education. And we explore a growing movement to embrace periods in a whole new way.

We asked for your first period stories, and you delivered! In the spirit of the upcoming season, we share one holiday-inspired story from a listener in New York. Thanks to all who sent us your special memories!