The Henpicked Podcast

Do severe mood changes before your period keep getting written off as just PMS?

In this episode, recorded live as a Henpicked Lunch & Learn session, Deborah Garlick is joined by Sally Leech, Director of Henpicked, to talk about premenstrual dysphoric disorder (PMDD): what it is, how it differs from PMS, how it is diagnosed and treated, and how we can support each other at work.

Together, we explore:

• [00:45] Why menstrual health is joining menopause and women's health, and why we are starting with the basics
• [01:45] What PMDD is, how the luteal phase fits in, and why it shows up differently from one person to the next
• [04:10] How PMDD differs from PMS, and why the terminology makes getting help so hard
• [07:40] Why nobody really knows what normal looks like, and why severe pain or distress should never just be put up with
• [08:56] The biggest myths, including that PMDD is just a bad period, a hormone imbalance or rare
• [11:10] Why PMDD is so often missed or misdiagnosed, including being mistaken for bipolar disorder
• [12:53] How PMDD is diagnosed, what premenstrual exacerbation means, and why tracking symptoms over at least two cycles matters
• [17:50] Getting the most from your GP, what to prepare and which questions to ask about treatment
• [19:18] Advocating for yourself, taking someone with you to appointments, and real lived experiences
• [20:52] How serious PMDD can be, and where to turn when symptoms feel unmanageable
• [21:30] Whether PMDD can develop later in life, and whether it runs in families
• [24:31] Treatment options, from diet and lifestyle to talking therapies, medication, supplements and surgery
• [27:31] Practical self help and building a toolkit for tough days
• [28:21] Period tracking apps, and why a diary or journal can say more than a list of symptoms
• [29:11] Key messages, and what you can do to raise awareness in your organisation

Sally is clear that PMDD is not a hormone imbalance and not something anyone should have to cope with alone. It is thought to be an extreme sensitivity to the natural rise and fall of hormones, and the menstrual cycle is the trigger, not the cause. There is no conclusive answer yet on whether it runs in families. What she is sure of is that tracking symptoms, learning the facts and asking for help can change what happens next, because there are ways to manage it. Her message is simple: you are not alone in this.

Whether you're wondering if your own symptoms are more than PMS, supporting someone you care about, or simply want to help break the silence in your workplace, this conversation is essential listening.

Find out more about Henpicked: henpicked.net The PMDD Project: thepmddproject.org @thepmddproject Samaritans (UK): 116 123, samaritans.org

Is pain part of your menopause story?

In this episode, recorded live as a Henpicked Lunch & Learn session, Deborah Garlick is joined by Dr Clare Spencer, a doctor who works in menopause clinics, to talk about menopause and chronic pain: how hormonal change affects the way we feel pain, and what we can do about it. It's also the theme of this year's World Menopause Day.

Together, we explore:

• [00:44] Why chronic pain in midlife is such a big topic, and the finding that over 50% of midlife women experience it [verify]
• [02:27] How the menopause transition links to pain, from muscle and joint aches to migraine
• [03:27] How oestrogen affects the way nerves send pain signals and how the brain perceives them
• [04:57] Joint and muscle symptoms, and when new pain needs a doctor's attention
• [06:14] The morning stiffness many of us know, and why you should keep moving
• [08:02] Migraine, how hormones can affect it and why a diary helps
• [10:22] Menopause alongside existing conditions such as fibromyalgia, endometriosis and pelvic pain
• [11:51] The brain chemistry behind pain, including serotonin
• [13:21] Whether HRT can help pain, and what else might be needed
• [16:36] Moving in a way that suits your body, and pacing good and bad days
• [17:51] The vicious cycle of poor sleep, pain and isolation, and how to break it
• [19:31] Questions from the audience on joint injury, testosterone, hypnotherapy and acupuncture
• [23:34] Whether duloxetine can be taken alongside HRT
• [24:47] Migraine and HRT, and what to do if you're told you can't have it
• [28:10] Supplements such as vitamin D, magnesium and collagen
• [29:40] Why going to your health check matters

Clare is clear that pain in midlife is real, that menopause can start it, worsen it or overlap with it, and that HRT may help but is rarely the only answer. What we still don't know, such as whether menopause directly causes frozen shoulder, she says plainly. Her take home message: look after yourself, keep moving, and do what is right for you.

Whether you're living with aches you can't explain, managing a condition that has got worse, or simply want to understand what's happening in your body, this conversation is essential listening.

Find out more about My Menopause Centre at https://www.mymenopausecentre.com/ and on Instagram at https://www.instagram.com/mymenopausecentre

Would the people in your organisation feel able to say they're struggling with their period at work?

In this episode, recorded live as a Henpicked webinar, Deborah Garlick is joined by her co-founder Sally Leech to talk about becoming a menstruation friendly employer. They cover why menstrual health matters at work, what gets in the way of talking about it, what employees are actually asking for, and the practical steps organisations can take right now.

Together, we explore:

• (00:43) Why more organisations are starting their menstruation friendly journey, and what a live poll showed about how far they've come
• (07:42) The case for action on demographics, business, law and social responsibility, including how many people who menstruate are in work in the UK
• (12:13) What stops people talking about menstruation at work, from stigma and embarrassment to male dominated environments
• (14:31) Why tribunals involving menstrual health are becoming more common, and what employers can learn from them
• (17:41) Back to basics: the menstrual cycle, what menstrual health really means, and why someone may have over 400 periods in their working life
• (20:08) Common physical and psychological symptoms, and why heavy menstrual bleeding shouldn't be dismissed as normal
• (22:08) Menstrual health conditions, including fibroids, endometriosis, adenomyosis, PCOS and PMDD, and how they can affect working life
• (25:14) Knowing what's normal and what isn't, and the damage done when people are told they're "just one of the unlucky ones"
• (28:21) Why support shouldn't wait for a diagnosis, when endometriosis takes an average of seven to eight years to diagnose
• (29:51) How an apprentice with endometriosis became one of her organisation's highest performers because her mentor understood
• (31:39) What employees told Henpicked they want: access to period products, an open culture and flexibility
• (35:32) Trust, manager confidence, formal policies and why being believed matters so much
• (39:27) Why "it isn't just a period": signposting, uniforms, working environments and peer support
• (42:08) In their own words: what a menstruation friendly workplace means to employees
• (43:30) The key levers for employers: culture, policies and practices, training, engagement and listening
• (50:42) Lessons from Huddersfield Town Football Club and Lloyds Banking Group, two of the first organisations to achieve Menstruation Friendly accreditation
• (55:25) Tackling the cost of free period products, and why access and dignity matter most
• (58:16) How to get started without feeling overwhelmed

Deborah and Sally are clear that this isn't a tick box exercise, and support doesn't need to be complicated or expensive. Most people aren't asking for special treatment. They want to be heard, believed and given simple, practical support so they can do their best work. The question they come back to again and again is: what's getting in the way of you being your best at work, and what can we do to help? Their advice to employers is to say what you do, do what you say, and keep listening.

Whether you're an HR or wellbeing lead building a business case, a manager worried about saying the wrong thing, or you simply want to understand what menstrual health really means at work, this conversation is essential listening.

Find out more about becoming a Menstruation Friendly employer: https://menstruationfriendly.co.uk/

Have you ever been told to just go away and lose weight, without anyone explaining why your body wasn't responding the way it should?

In this episode, recorded live as a Henpicked Lunch & Learn session, Sally Leech is joined by Dr Emma Sloan, menopause specialist at Dr Morton's Women's Health Service, to talk about the recent renaming of PCOS to P-MOS (poly endocrine metabolic ovarian syndrome): what actually changed, why it took 14 years, and what it means for diagnosis and treatment going forward.

Together, we explore:

• (00:02:19) Why PCOS has been renamed P-MOS, and why the condition itself hasn't changed at all
• (00:02:50) The real numbers, P-MOS affects up to 1 in 8 women, many of whom don't know they have it
• (00:04:13) Why "polycystic" is misleading, there aren't actually cysts on the ovaries
• (00:05:21) The 14 year campaign behind the name change, and why it reflects a whole body condition rather than an ovarian one
• (00:07:03) The four main ways P-MOS shows up, reproduction, hair and skin, metabolic health, and emotional wellbeing
• (00:10:38) How P-MOS is actually diagnosed, and why the two out of three criteria catches women whose scans look normal
• (00:12:45) Approaches to managing P-MOS, from nutrition and exercise to metformin and weight management medication
• (00:17:16) How to get the most out of a GP appointment when you suspect P-MOS
• (00:20:31) Why P-MOS and perimenopause can overlap, and what that means for symptoms later in life
• (00:26:16) What the evidence actually shows on GLP-1 medication and weight loss surgery restoring fertility

Dr Emma is candid about how much has been misunderstood about this condition for decades, and just as clear about what's changing, earlier diagnosis, more personalised treatment, and less of a one size fits all approach. Her message throughout is that no two women experience P-MOS the same way, and understanding that is the first step to getting the right support.

Whether you've been living with a PCOS or P-MOS diagnosis for years, wonder if it might explain your own symptoms, or simply want to understand your body better, this conversation is essential listening.

Find out more about Dr Emma Sloan's work at Dr Morton's Women's Health Service here: Dr Emma Sloan.

Have you ever had a menopause symptom for years before anyone — including you — realised that's what it was?

In this episode, recorded live as a Henpicked Lunch & Learn session, Sally Bromley is joined by Dr Radhika Vohra, NHS and private GP, menopause specialist, and trustee and medical adviser at The Menopause Charity, to talk about early menopause: what it actually is, why it's so often missed, and what to do about it.

Together, we explore:

• (00:01:40) What early menopause actually means, and how it's different from premature ovarian insufficiency, menopause under the age of 40
• (00:04:37) The most common symptoms, and why mood swings, sleep problems, fatigue, brain fog and joint pain get missed far more often than hot flushes
• (00:07:35) The "estrogen battery" analogy, why your life's cumulative load matters as much as your age
• (00:11:44) Family history, and why it can raise your risk of early menopause by up to six times
• (00:12:30) Surgical and medical menopause, hysterectomy, chemotherapy, radiotherapy, and what current guidance recommends
• (00:18:51) Why premature ovarian insufficiency isn't the "rare disease" it's long been treated as, 3 to 4 in every 100 women
• (00:21:02) Who can safely take HRT, and the real evidence on cancer, safety and long-term health
• (00:22:20) One patient's story, rebuilding a life after breast cancer treatment with low dose HRT
• (00:26:26) Alternatives to HRT, lifestyle changes, non-hormonal medications, and what's new in development
• (00:31:57) Why estrogen has been "demonized" for the last 20 years, and what the evidence actually shows

Dr Radhika Vohra is candid about how much of this is still unknown, and just as clear about what is: that the vast majority of women are safe to take HRT, that the benefits usually outweigh the risks, and that too many women are still being turned away. Her message throughout is simple, learn your own norm, don't be afraid to keep asking, and be your own advocate.

Whether you're navigating early menopause yourself, supporting someone who is, or simply want to understand your own body better, this conversation is essential listening.

Find out more about Dr Radhika Vohra's work in menopause and women's health at Dr Vohra, or follow her at @doctor.rvohra on Instagram.

Have you ever stood up to speak and had your mind go completely blank? Brain fog is one of the most common, and most misunderstood, symptoms of perimenopause and menopause, and it can chip away at your confidence more than almost any other symptom.

In this episode, pulled from the archives because it's one of our best loved sessions, recorded five years ago but just as relevant today, Deborah Garlick is joined by Dr Shahzadi Harper to talk about menopause, mental health and brain fog.

Together, we explore:

• (00:00:47) Deborah's own brain fog story, the moment her mind went completely blank in front of a packed auditorium
• (00:03:41) What brain fog actually is, and why oestrogen has been described as the Wi-Fi of the brain
• (00:05:21) Perimenopause explained, the mysterious phase that starts years before periods stop, with no notification
• (00:07:31) The lifestyle changes that help, exercise, hydration, stress management and supplements
• (00:12:33) Does HRT help with brain fog, and the other conditions worth ruling out first
• (00:15:43) Why brain fog doesn't mean permanent decline, and the reassurance that memory does improve
• (00:17:54) Deborah's Tom Hardy story, and why owning your brain fog moments in the moment matters
• (00:21:06) When to worry, spotting the difference between normal brain fog and something more serious
• (00:24:15) Audience questions on exercise, CBT and practical everyday coping tools

Dr Shahzadi Harper explains what is actually happening in the brain during perimenopause and menopause, why psychological symptoms often show up before the physical ones, and what genuinely helps, from lifestyle changes to HRT to simply talking about it more openly. Deborah shares her own experience with characteristic honesty, proof that even when you know exactly what's happening, brain fog can still catch you off guard.

Whether you're navigating brain fog yourself or supporting someone who is, this episode is a reminder that you're not alone, and that it's worth talking about. Find out more about Dr Shahzadi Harper's work in perimenopause, menopause and midlife health at The Harper Clinic, or follow her at @theharperclinic and @drshahzadiharper on Instagram.

Cancer treatment can bring on menopause suddenly — sometimes within 48 hours, and often without warning. In this episode, originally recorded as a Henpicked Lunch and Learn a couple of years ago, Deborah Garlick is joined by Dani Binnington, founder, and Rachel Bowman, director, of Menopause and Cancer, the UK charity supporting people whose menopause has been triggered or accelerated by cancer treatment.

Together, we explore:

• (00:02:00) Dani's story — breast cancer at 33, and how treatment triggered two separate menopause transitions
• (00:04:51) The scale of the issue — around 186,000 people diagnosed with cancer each year, and the treatments that can trigger menopause
• (00:06:41) Why cancer-induced menopause can feel like a "hormonal cliff edge" compared with a natural transition
• (00:09:37) Rachel's experience — no warning, 20 to 30 hot flushes a day, and two very different oncologist responses
• (00:12:09) Why so many cancer survivors are told they can't have HRT, and what that leaves them managing alone
• (00:14:17) Launching the Menopause and Cancer podcast and opening up the conversation on treatment options
• (00:16:44) Bringing the conversation earlier, so people don't fall into the "menopause void" years later
• (00:20:27) The workplace impact — confidence, uncertainty, and menopause as "insult to injury" on top of a cancer diagnosis
• (00:25:14) Three questions to ask after a cancer diagnosis: will this cause menopause, what are my options, and what does menopause mean for me
• (00:29:29) Closing the gap — training doctors, funding a menopause specialist clinic, and how to get involved

Dani and Rachel share their own experiences of chemotherapy-induced and surgical menopause, and explain why the estimated 186,000 people diagnosed with cancer in the UK each year can face menopause symptoms with little warning and even less support. They talk through the gap between oncology and GP care, why treatment options like HRT are so often left unexplained, and what employers and line managers can do to better support colleagues navigating a cancer diagnosis and menopause at the same time.

Whether you're supporting a colleague, a family member, or going through this yourself, this conversation is a reminder that no one should have to face a cancer-induced menopause alone.

Find out more and get support at Menopause and Cancer.

What is lifestyle medicine — and how can it support your menstrual health?

In this Lunch & Learn session, Handpicked's Deborah Garlick sits down with Handpicked director Sally Leach to open up a wide-ranging conversation about lifestyle medicine and its role in menstrual health — from everyday cycle symptoms through to serious conditions like PMDD, endometriosis, adenomyosis, fibroids and PCOS.

Our hormones interact with nearly every system in the body — metabolism, inflammation, brain chemistry, sleep, gut health and emotional wellbeing — yet menstrual health is still routinely dismissed as "just periods." Sally is clear that lifestyle medicine is never a replacement for medical care, but that the two working together, alongside self-awareness and symptom tracking, can meaningfully improve quality of life.

Together, we explore:

• (00:01:09) What lifestyle medicine actually means — and its link to menstrual health
• (00:05:44) Why lifestyle medicine isn't a replacement for medical care
• (00:08:49) PMDD: symptoms, the luteal-phase pattern, and reframing "what's my body telling me?"
• (00:10:55) Endometriosis: chronic inflammation and how nutrition, movement and pacing can help
• (00:12:40) Adenomyosis and fibroids: heavy bleeding, anaemia, and iron
• (00:13:58) Why PCOS has been renamed PMOS — and what that means for treatment
• (00:17:22) Tracking symptoms and quality-of-life impact to be taken seriously by a GP
• (00:19:31) Small, sustainable changes over the "from Monday" overhaul
• (00:23:48) Supporting a daughter with heavy, disruptive periods
• (00:30:59) Health inequalities in menstrual healthcare and diagnosis

Menstrual health doesn't just affect people during "that time of the month" — it can shape energy, mood, sleep and concentration all month long, and it shows up at work, at school and at home. This session is for anyone who wants to understand it better, whether you're living with a menstrual health condition, supporting someone who is, or leading a team.

This session was recorded live as part of Handpicked's free Lunch and Learn series, run by specialists in menopause and women's health. For more sessions, visit handpicked.net.

What is PMDD — and why does it matter at work?

In this Lunch & Learn session, Henpicked's Sally Leech sits down with Phoebe Williams, CEO and founder of The PMDD Project, to open up an important and often misunderstood conversation about premenstrual dysphoric disorder.

PMDD affects roughly 1 in 20 people and can be so severe it's classified as a disability under the Equality Act 2010 — yet many who live with it spend years being dismissed, misdiagnosed, or simply not believed.

Henpicked is proud to be a supporter of The PMDD Project, having donated £5,000 from the Menstruation and Menopause Friendly Employer Awards 2025 event — a testament to their commitment to championing menstrual health in and beyond the workplace.

Together, we explore:

• (00:01:07) What PMDD actually is — and how it differs from PMS
• (00:02:29) The symptoms: from severe anxiety and depression to suicidal ideation, and why it's so often missed
• (00:04:32) Why PMDD is frequently misdiagnosed as bipolar disorder or depression — and the importance of cycle tracking
• (00:05:59) Phoebe's personal journey: living with PMDD from her teens without knowing what it was
• (00:10:07) How diagnosis works, and why persistence with healthcare professionals is often essential
• (00:11:46) Treatment options — from SSRIs and luteal-phase dosing to lifestyle changes, supplements, and therapy
• (00:14:37) What causes PMDD — genetics, trauma, and the emerging links with neurodiversity (autism and ADHD)
• (00:16:29) The relationship between PMDD and perimenopause, and why hormonal sensitivity can make menopause particularly challenging
• (00:21:36) Practical strategies for navigating life with PMDD — including diary planning, building a luteal phase toolkit, and tapping into community
• (00:25:11) The work of The PMDD Project: supporting individuals, training healthcare professionals, and educating employers

PMDD doesn't just affect people at home — it affects them at work, in their relationships, and in how they see themselves. This session is for anyone who wants to understand it better, whether you're living with it, supporting someone who is, or leading a team.

If you are experiencing suicidal thoughts or are in crisis, please reach out to the Samaritans or your local emergency services. You are not alone.

Find out more about The PMDD Project: thepmddproject.org

@thepmddproject

About Henpicked: Henpicked is the home of the Menopause Friendly Accreditation — supporting organisations to create truly inclusive, informed workplaces for everyone experiencing menopause and menstruation. Find out more at menopausefriendly.co.uk

How to Talk to Your GP About Menstrual Health | with Dr Clare Spencer

Do you ever walk into a GP appointment and forget half of what you wanted to say? Or wonder whether your symptoms are "bad enough" to mention? You are not alone — and this episode is here to change that.

In this Lunch & Learn session, Henpicked's Sally Leech sits down with Dr Clare Spencer — GP, women's health specialist, and menopause expert — for a frank, empowering conversation about how to get the most from your GP when it comes to menstrual health.

Whether you're dealing with heavy bleeding, cyclical mood changes, suspected endometriosis, or PMDD, Dr Clare cuts through the jargon and tells you exactly how to prepare, what to say, and what questions to ask.

Together, they explore:

• What "normal" actually looks like when it comes to periods — and why it varies so much from person to person
• The moment you should stop putting up with symptoms and seek help
• How to keep a menstrual diary and why tracking two full cycles can transform your appointment
• How to describe your symptoms clearly — without needing to know the medical terminology
• The questions you should always ask your GP about diagnosis, investigations, and treatment options
• What to expect if you're referred to a gynaecologist — and how to advocate for yourself along the way
• A deep dive into PMDD: diagnosis, the role of antidepressants, HRT, and the Mirena coil
• Why conditions like endometriosis, fibroids, and PCOS (now known as PEMO syndrome) are often undertreated — and how to push for the right care
• How to find the right GP for women's health, including Women's Health Hubs

Your symptoms are valid. Your quality of life matters. And you do not have to suffer in silence.

Resources mentioned in this episode:

• NAPS (National Association for Premenstrual Syndromes): pms.org.uk
• The PMDD Project: thepmddproject.com
• Cycle tracking apps mentioned by listeners: Clue, Harded, Cycles, Moody, Stardust

The Henpicked Podcast is brought to you by Henpicked: Menopause in the Workplace — the team behind the Menopause Friendly Accreditation. We're on a mission to create workplaces where everyone experiencing menopause and menstruation can thrive.