PMDD Pep Talk

Jes Fleming
  • 4.6 (20)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Real talk about PMDD, hormones, and building a life that works with your cycle instead of against it. Hosted by Jes Fleming, founder of Her Mood Mentor.

  1. 11M AGO

    40 - Your PMDD Emergency Kit - What to Carry When Your Body Decides to Go Rogue in Public

    In this episode of PMDD Pep Talk, Jes walks you through building your personalized PMDD emergency kit, offering a practical guide to help you feel more prepared when symptoms strike in public. With personal anecdotes, Jes shares the tools that keep her grounded, encouraging you to create your own toolkit that meets your unique needs. What You'll Learn in This Episode: The importance of having a PMDD emergency kit and how it can support you during unexpected flare-ups.Suggestions for essential items to include in your kit, such as hand lotion and facial mist spray.How applying sensory tools can help regulate your nervous system on the go.Tips on choosing items that help ground you, reducing stimulation in public spaces.The role of planning ahead by preparing your kit on a good day, ensuring you're ready for challenging moments. Key Quotes from This Episode: "When PMDD symptoms hit you in public, maybe you're in a meeting or the grocery store, you need something to reach for that isn't going to make things worse." "You really can't problem solve your way through an activated nervous system, so we build the kit when we feel well." "Start with even 3 things in a little bag and build from there—but please do this on a good day, not mid-luteal." Resources Mentioned: See links below for all HMM resources. HMM Resources + Services https://courses.hermoodmentor.com/pmdd-resources _________________________________ Listen to the PMDD Pep Talk Podcast https://courses.hermoodmentor.com/podcasts/pmdd-pep-talk-2 _________________________________ You can find Jes: Instagram: @hermoodmentor https://www.instagram.com/hermoodmentor/ Youtube: @hermoodmentor https://www.youtube.com/channel/UCScMMMsmLZDfzjZEQ-1l9lA Website: https://hermoodmentor.com/ _________________________________ Looking for more support? ✦︎ Grab our FREE Symptom Mapping Kit— The first step to healing instead of dealing with your symptoms is to map your symptom pattern. https://courses.hermoodmentor.com/symptommappingkit ✦︎ Work with us. Schedule your Intro Session with our onboarding team and let's run your symptom assessment! https://courses.hermoodmentor.com/offers/Amd9gW98

    20 min

  2. APR 28

    39 - How to Explain PMDD to People Who Dont Get It

    In this episode of PMDD Pep Talk, Jes dives into the important topic of explaining PMDD to those who may not get it. If you've ever struggled to put into words what you're experiencing or felt dismissed by those around you, this episode is for you. Learn practical ways to communicate your PMDD experience and ensure your suffering is seen and understood. What You'll Learn in This Episode: The neurobiological roots of PMDD and why it's often misunderstoodTen creative and impactful ways to explain PMDD to othersHow PMDD differs from PMS and why this distinction mattersThe cyclical nature of PMDD and its impact on your life and relationshipsPractical tips on how to use language that fits different audiences when discussing PMDD Key Quotes from This Episode: "PMDD might feel like your whole story, but it's just a chapter, and you get to write what comes next." "PMDD is not a hormone problem... it's a brain sensitivity condition." "Living with PMDD is like battling a monster that no one else can see." "PMDD is like getting gaslit by your own brain." Resources Mentioned: See links below for all HMM resources. HMM Resources + Services https://courses.hermoodmentor.com/pmdd-resources _________________________________ Listen to the PMDD Pep Talk Podcast https://courses.hermoodmentor.com/podcasts/pmdd-pep-talk-2 _________________________________ You can find Jes: Instagram: @hermoodmentor https://www.instagram.com/hermoodmentor/ Youtube: @hermoodmentor https://www.youtube.com/channel/UCScMMMsmLZDfzjZEQ-1l9lA Website: https://hermoodmentor.com/ _________________________________ Looking for more support? ✦︎ Grab our FREE Symptom Mapping Kit— The first step to healing instead of dealing with your symptoms is to map your symptom pattern. https://courses.hermoodmentor.com/symptommappingkit ✦︎ Work with us. Schedule your Intro Session with our onboarding team and let's run your symptom assessment! https://courses.hermoodmentor.com/offers/Amd9gW98

    24 min

  3. APR 23

    38. Emma W's PMDD Story and Symptom Transformation

    Join us for an inspiring conversation with Emma, one of our PMDD rehab students who transformed her life by addressing and overcoming debilitating PMDD symptoms. In this episode, Emma shares her journey from frustration and hopelessness to regaining control and joy in her life. Whether you're freshly diagnosed or have been navigating PMDD for years, Emma's story offers hope and practical insights into finding your unique path to healing.What You'll Learn in This Episode:• Emma's initial struggle with PMDD symptoms and how she found her diagnosis.• The specific symptoms Emma faced and their impact on her daily life and relationships.• How a holistic and nutritional approach helped Emma reduce her symptoms dramatically.• The fears and doubts Emma experienced before investing in her health journey.• The positive changes Emma saw in her life after working through PMDD rehab with Jes.Key Quotes from This Episode:"It's so worth feeling a little bit worse for a little bit because you feel so much better on the other side.""Your life is not going to feel like this forever. It's not. You are not stuck like this forever.""I can live more now without the constant fear of a symptom popping up."Resources Mentioned:See links below for all HMM resources.HMM Resources + Serviceshttps://courses.hermoodmentor.com/pmdd-resources_________________________________Listen to the PMDD Pep Talk Podcasthttps://courses.hermoodmentor.com/podcasts/pmdd-pep-talk-2_________________________________You can find Jes:Instagram: @hermoodmentor https://www.instagram.com/hermoodmentor/Youtube: @hermoodmentor https://www.youtube.com/channel/UCScMMMsmLZDfzjZEQ-1l9lAWebsite: https://hermoodmentor.com/_________________________________Looking for more support?✦︎ Grab our FREE Symptom Mapping Kit— The first step to healing instead of dealing with your symptoms is to map your symptom pattern.https://courses.hermoodmentor.com/symptommappingkit✦︎ Work with us. Schedule your Intro Session with our onboarding team and let's run your symptom assessment!https://courses.hermoodmentor.com/offers/Amd9gW98

    33 min

  4. APR 16

    37. PMDD Travel Tips: How to Support Your Body Before, During, and After Travel

    Get ready to embark on your next trip armed with powerful strategies to support your PMDD symptoms. In this episode, Jes shares comprehensive tips on how to manage your body and mind before, during, and after travel so you can feel more in control and less overwhelmed. Whether you find travel exhilarating or exhausting, these insights are your guide to a smoother journey. What You'll Learn in This Episode:• Why knowing your cycle phase is crucial when planning travel.• How to establish non-negotiable anchors for greater stability.• The importance of maintaining regular meals and hydration.• Specific strategies for reducing histamine responses while traveling.• Tips for protecting your sleep environment and managing re-entry post-travel. Key Quotes from This Episode:"Knowing where you are in your cycle is really important because the same trip can feel very different depending on where you are in your cycle.""Travel is always going to be a stressor for your body regardless where you are in your cycle phase, but it doesn't have to take you out.""You don't need a perfect trip; you need better tools, better awareness, and more preparation." Resources Mentioned:See links below for all HMM resources. HMM Resources + Services https://courses.hermoodmentor.com/pmdd-resources _________________________________ Watch the episode on Youtube: https://youtu.be/Cj6QY_XIpQw  _________________________________ You can find Jes: Instagram: @hermoodmentor https://www.instagram.com/hermoodmentor/ Youtube: @hermoodmentor https://www.youtube.com/channel/UCScMMMsmLZDfzjZEQ-1l9lA Website: https://hermoodmentor.com/ _________________________________ Looking for support, resources, or want to work with us? 👇🏻 https://hermoodmentor.com

    41 min

  5. APR 9

    36. Why Travel Triggers PMDD So Hard

    Why Travel Triggers PMDD So Hard   If you have ever felt like travel completely throws off your PMDD symptoms, this episode will help you understand why. Jes breaks down how travel creates a stack of physiologic and nervous system stressors — from sleep disruption and dehydration to histamine load, blood sugar instability, digestive changes, overstimulation, and routine loss — and why it can be so hard to get back on track once you get home.   What You'll Learn in This Episode: • Why travel is not one trigger, but a stacked trigger environment for women with PMDD • How sleep disruption, circadian rhythm changes, dehydration, and blood sugar instability can make symptoms worse • Why histamine and mast cell sensitivity may be an added layer for some women during air travel • How constipation, gut disruption, and alcohol can quietly amplify PMDD symptoms while traveling • Why supplement and medication timing changes matter more than many women realize • How losing routines, regulation tools, and familiar structure can increase nervous system load • Why luteal-phase travel may need more protection and planning than follicular-phase travel • Why the “re-entry crash” after travel can hit even harder than the trip itself • What to focus on before, during, and after travel to better support your body and reduce symptom flares   Resources Mentioned: • Sleep and circadian rhythm support • Nervous system regulation tools • Hydration and blood sugar support strategies • PMDD symptom tracking • Travel recovery planning • Histamine-awareness strategies for women who know this is part of their symptom picture ───   Citations     1. Komada Y, Ikeda Y, Shibata S. Social jetlag and menstrual symptoms among female university students. Chronobiology International. 2019. PMID: 30395733 2. Menstrual disturbances and its association with sleep disturbances: a systematic review. PMCID: PMC10474748 3. Up in the Air: Evidence of Dehydration Risk and Long-Haul Flight on Athletic Performance. PMCID: PMC7551461 4. Gehlert S, Song IH, Chang C-H, Hartlage SA. Premenstrual dysphoric disorder: Epidemiology and treatment. Current Psychiatry Reports. 2009;11(6):449-457. PMCID: PMC4890701   HMM Resources + Serviceshttps://courses.hermoodmentor.com/pmdd-resources  _________________________________ Watch the episode on Youtube: https://youtu.be/v0iMSdlRANA  _________________________________ You can find Jes:Instagram: @hermoodmentorYoutube: @hermoodmentorWebsite: https://hermoodmentor.com/  _________________________________ Looking for support, resources, or want to work with us? 👇🏻 https://hermoodmentor.com

    27 min

  6. APR 2

    35. Mariah's PMDD Story and Symptom Transformation

    When Mariah joined us on the podcast, she shared her 6-year journey with PMDD — symptoms she spent years calling “really bad PMS” that were impacting her marriage, her motherhood, and her sense of self.   The Struggle: Mariah’s challenges included: Scary intrusive thoughts and feeling like her life wasn’t worth living during the luteal phase Dysphoria that had her “100% on the verge of divorce” one day and feeling great three days later Up to 14 symptomatic days per cycle A constant urge to flee — from her job, her relationships, her life Deep shame, believing she was just failing at being a woman Fear that her symptoms were making her an unsafe mom to her toddler   The Turning Point: A nurse friend asked Mariah if she might have PMDD. Everything clicked. She didn’t want birth control or antidepressants — she wanted to work with her body. Her mom found Her Mood Mentor on Instagram, and Mariah took the leap into our PMDD Rehab and one-to-one coaching program.   The Transformation: Within 4 months, Mariah’s symptomatic days dropped from up to 14 per cycle down to 3–4 — with significantly less severity. She stopped spiraling, stopped isolating, and started showing up as the present, safe mom she always wanted to be.   In Their Own Words: Here’s what Mariah shared on the podcast: → “I appreciate my body so much. Go body.” → “My husband and I are on the same team. It’s us against luteal.” → “I didn’t spiral.” → “I feel strong and like I can handle hard things.”   The Bigger Picture: Mariah’s story shows that PMDD doesn’t have to stay in the dark. Through personalized lab work, targeted supplementation, nervous system support, and relational tools, she transformed not just her symptoms — but her marriage, her motherhood, and her relationship with herself.   What This Means For You: Mariah’s transformation proves that PMDD doesn’t have to rob you of the things you love most. With the right support, you can: Reduce symptom duration and severity — even after years of suffering Stop the monthly spiral and build coping tools that actually work Turn your partner into a teammate instead of a target Show up as the mom, friend, and woman you want to be   ♥ If this podcast has ever made you feel seen, less alone, or more hopeful in your healing—please take a moment to subscribe, rate, and review PMDD Pep Talk. Your words don’t just help us grow—they help someone in the depths of their cycle find this support when they need it most. Every subscribe click, rate, and review helps us reach more people who are still suffering in silence.   HMM Resources + Services https://courses.hermoodmentor.com/pmdd-resources _________________________________   Watch the episode on Youtube https://youtu.be/Vmn9iXDt6Dw  _________________________________   You can find Jes: Instagram: @hermoodmentor Youtube: @hermoodmentor Website: hermoodmentor.com _________________________________ Looking for support, resources, or want to work with us? 👇🏻 https://hermoodmentor.com

    40 min

  7. MAR 26

    34. Why Some Women Finally Get PMDD Relief

    The Real Reason Our Clients See Meaningful PMDD Progress   Why do some women finally start seeing meaningful PMDD progress after years of feeling stuck, dismissed, and exhausted? In this episode, Jes breaks down what actually makes Her Mood Mentor’s approach different — and why real progress often comes from personalized, root-cause, capacity-aware support rather than generic symptom advice. If you have ever felt like you are trying so hard and still not getting anywhere, this episode will help you understand why.   What You'll Learn in This Episode: • Why PMDD is often misunderstood, misdiagnosed, and far more serious than “just bad PMS” • How delayed diagnosis, dismissal, and repeated failed attempts can wear down hope and make women lose steam • Why Her Mood Mentor clients get results through personalized, capacity-aware care that meets them where they are • How nutritional therapy, specialized lab testing, coaching, and nervous system work create a more complete path forward • The mindset and metacognition shift behind the H.E.A.L. method: Challenge → Awareness → Understanding → Agency → Aligned Action • The success metrics Her Mood Mentor tracks using prospective symptom tracking, including changes in symptom days, symptom burden, and quality of life   Resources Mentioned: • Her Mood Mentor H.E.A.L. method • Weekly community group coaching calls • Nutritional therapy support • Specialized lab testing many clients have never been offered and that many conventional providers do not routinely use • Prospective symptom tracking • Internal client outcome data • Upcoming separate episodes on testing and on the Challenge → Awareness → Understanding → Agency → Aligned Action framework with client quotes   ───   Citations   1. Chan K, Rubtsova AA, Clark CJ. Exploring diagnosis and treatment of premenstrual dysphoric disorder in the U.S. healthcare system: a qualitative investigation. BMC Women’s Health. 2023;23:272. doi:10.1186/s12905-023-02334-y 2. Osborn E, Wittkowski A, Brooks J, Briggs PE, O’Brien PMS. Women’s experiences of receiving a diagnosis of premenstrual dysphoric disorder: a qualitative investigation. BMC Women’s Health. 2020;20:242. doi:10.1186/s12905-020-01100-8 3. Gehlert S, Song IH, Chang C-H, Hartlage SA. Premenstrual dysphoric disorder: Epidemiology and treatment. Current Psychiatry Reports. 2009;11(6):449-457. PMCID: PMC4890701 4. Mendiratta V, Lentz GM. Premenstrual Syndrome and Premenstrual Dysphoric Disorder. American Family Physician. 2016;94(3):236-240 5. Eisenlohr-Moul T, Divine M, Schmalenberger K, et al. Prevalence of lifetime self-injurious thoughts and behaviors in a global sample of 599 patients reporting prospectively confirmed diagnosis with premenstrual dysphoric disorder. BMC Psychiatry. 2022;22:199. doi:10.1186/s12888-022-03851-0 6. Pilver CE, Libby DJ, Hoff RA. Premenstrual dysphoric disorder as a correlate of suicidal ideation, plans, and attempts among a nationally representative sample. Social Psychiatry and Psychiatric Epidemiology. 2013;48:437-446. doi:10.1007/s00127-012-0548-z 7. Prasad D, Wollenhaupt-Aguiar B, Kidd KN, de Azevedo Cardoso T, Frey BN. Suicidal Risk in Women with Premenstrual Syndrome and Premenstrual Dysphoric Disorder: A Systematic Review and Meta-Analysis. Journal of Women’s Health. 2021;30(12):1693-1707. doi:10.1089/jwh.2021.0185 8. Osborn E, Brooks J, O’Brien PMS, Wittkowski A. Women with Premenstrual Dysphoric Disorder experiences of suicidal ideation and attempts. Frontiers in Psychiatry. 2024. doi:10.3389/fpsyt.2024.1442767   HMM Resources + Serviceshttps://courses.hermoodmentor.com/pmdd-resources  _________________________________ Watch the episode on Youtube: https://youtu.be/nHWUdyKjEI0  _________________________________ You can find Jes:Instagram: @hermoodmentorYoutube: @hermoodmentorWebsite: https://hermoodmentor.com/  _________________________________ Looking for support, resources, or want to work with us? 👇🏻 https://hermoodmentor.com

    22 min

  8. MAR 19

    33. The PMDD Myth That Kept Me Sick: Nervous System Regulation, and the Healing Power of Dynamic Range

    If you've ever been told to just calm down during PMDD, this episode is for you. Jes Fleming breaks down why nervous system regulation is about more than calming activities, how PMDD affects your stress response and emotional intensity, and why true healing requires dynamic range — not self-suppression. What You'll Learn in This Episode: • Why nervous system regulation for PMDD is not the same as being calm all the time • How PMDD affects stress sensitivity, emotional regulation, and nervous system flexibility in the luteal phase • The role of allopregnanolone, GABA, cortisol, and autonomic nervous system dysregulation in PMDD • The difference between suppression and repression — and how unprocessed emotions can worsen PMDD symptoms • Why calming activities alone may not be enough if your body needs movement, expression, boundaries, or stress-cycle completion • How to shift from trying to fix yourself into true PMDD healing through Jes's H.E.A.L. framework • Why symptoms and strong emotions may be communication from the body, not proof that you are broken Resources Mentioned: • Her Mood Mentor programs and the H.E.A.L. framework• Carl Jung: "Wholeness is not achieved by cutting off a portion of one's being, but by integration of the contraries." / "Until you make the unconscious conscious, it will direct your life and you will call it fate."• Dr. Jill Bolte Taylor's 90-second emotion framework• Research on PMDD, allopregnanolone, GABA, heart rate variability, cortisol, and stress physiology Citations Mentioned: • Hantsoo L, Epperson CN. Allopregnanolone in Premenstrual Dysphoric Disorder (PMDD): Evidence for Dysregulated Sensitivity to GABA-A Receptor Modulating Neuroactive Steroids Across the Menstrual Cycle. Curr Psychiatry Rep. 2020;22(9):45.• Hantsoo L, Payne JL. Towards understanding the biology of premenstrual dysphoric disorder: From genes to GABA. F1000Research. 2023;12:F1000 Faculty Rev-410.• Landén M, Wennerblom B, Tygesen H, et al. Heart rate variability in premenstrual dysphoric disorder. Psychoneuroendocrinology. 2004;29(6):733–740.• Hamidovic A, Davis J, Soumare F, et al. Allopregnanolone Is Associated with a Stress-Induced Reduction of Heart Rate Variability in Premenstrual Dysphoric Disorder. Psychoneuroendocrinology. 2023.• Hamidovic A, Davis J, Soumare F, et al. Blunted Cortisol Response to Acute Psychosocial Stress in Women With Premenstrual Dysphoric Disorder. Psychoneuroendocrinology. 2024.• Beddig T, Reinhard I, Kuehner C. Stress, mood, and cortisol during daily life in women with Premenstrual Dysphoric Disorder (PMDD). Psychoneuroendocrinology. 2019;109:104372.• Bolte Taylor J. Popularized the 90-second emotional wave concept in My Stroke of Insight. HMM Resources + Serviceshttps://courses.hermoodmentor.com/pmdd-resources  _________________________________ Watch the episode on Youtube: https://youtu.be/KRfl9fmAEAw  _________________________________ You can find Jes:Instagram: @hermoodmentorYoutube: @hermoodmentorWebsite: https://hermoodmentor.com/  _________________________________ Looking for support, resources, or want to work with us? 👇🏻 https://hermoodmentor.com

    36 min
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Trailer

4.6
out of 5
20 Ratings

About

Real talk about PMDD, hormones, and building a life that works with your cycle instead of against it. Hosted by Jes Fleming, founder of Her Mood Mentor.

Information

  • Creator
    Jes Fleming
  • Years Active
    2025 - 2026
  • Episodes
    41
  • Rating
    Clean
  • Copyright
    © 2026 Jes Fleming
  • Show Website
    PMDD Pep Talk

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