The PMDD Relief Handbook
A 4-Part Guide to Simplify Food and Reduce PMDD Symptoms
A practical handbook & recipes for women newly diagnosed with PMDD.
Your guide to reducing symptoms without restrictive diets or overwhelm.
You've researched.
Changed your diet.
Bought the supplements.
Saved the TikToks.
And somehow, you still end up in the same place every month.
- Overwhelmed about what to actually eat
- Too exhausted in your luteal phase to cook anything nutritious
- Feeling like your PMDD is making you fall behind in your own life
What’s inside:
A full step-by-step system, from shopping list to plate.
Understanding your PMDD - and what to do about it
01
What's actually happening in your body, the hidden drivers behind your symptoms, and exactly which nutrients to eat to start feeling better.
A step-by-step prep system
A minimal effort system to ensure you're ready to fuel yourself with nutritious food during your luteal phase - so deciding what to eat and cooking for yourself never feels overwhelming again.
02
10 follicular phase prep recipes + 10 snacks ideas
03
Balanced, wholefood-based meals and snacks to prep for your luteal phase - so you always have something nourishing on hand when your energy crashes.
A repeatable shopping list
Walk into the supermarket with a targeted list - no decision fatigue, no aimless aisle wandering , just a clear plan, easily customised each month.
04
I've done the shopping research for you. Inside you’ll find access to my personally curated list of PMDD-friendly go-to’s - helping you increase nutrient intake while reducing ultra-processed foods, additives, and low-quality ingredients.
Supportive Products for Busy Women with PMDD
BONUS
Everything you need.
Nothing you don't.
Zero decision fatigue
Every meal decision is made for you - from shopping to prepping to cooking.
Reduced symptoms
Fewer mood swings, less anxiety, less fatigue, less overwhelm in the lead-up to your period.
Consistent energy
No more afternoon crashes or relying on processed food to get through the day.
A resource you'll actually use
No fluff - built for busy women with low energy and high standards.
FAQs
How can this handbook actually make a difference?
PMDD symptoms are heightened by inflammation, blood sugar crashes, and the serotonin drop in your luteal phase.
The Handbook targets all three with a specific system to support you in your luteal phase.
Women who implement it notice a more stable mood, and less pre-period overwhelm.
It's the highest-impact starting point you can action right now - for $23.
I don't have time or energy to cook.
This handbook was built for that.
Every recipe is designed for low-energy days, with prep during your follicular phase, so you don't have to cook when your energy crashes.
No deciding. No scrolling. No takeaway guilt.
It takes things off your plate, not adds to it.
I don't want to be restricted or told what I can't eat.
There is no restriction here - full stop.
The Handbook works by adding in what your body needs, not stripping back what you enjoy.
Real meals, easy enough for your worst days, good for your whole household.
I've also included my go-to product swaps so convenience never has to mean compromising your symptoms.
Do I need 1:1 support instead?
If you're newly diagnosed or still piecing it together, the Handbook is the best first step.
It builds the clinical foundation most women spend months trying to find online.
If you've set the foundations and you're ready for personalised support, book a free clarity call. Let's get you feeling like yourself again.
For the woman who is already doing it all.
You'll finish this handbook feeling equipped, not overwhelmed.
For $23, you get a realistic, repeatable system to reduce your PMDD symptoms.
Built by a naturopath who has lived it.
Designed for the woman who is ready to stop letting PMDD rule her month.
