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
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
Will this actually help reduce symptoms?
Yes - the strategies are evidence-based, focusing on inflammation, blood sugar, and key nutrients clinically linked to PMDD symptom reduction.
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.
Will I have to restrict what I eat?
Never. Foods are used as medicine here - not demonised. You won't find food rules or guilt in these pages.
I am already eating well. Will this still help?
Absolutely. Eating well isn't the same as eating for PMDD. Timing, specific nutrients, and anti-inflammatory focus are what make the difference.
For the woman who is already doing it all.
You'll finish this handbook feeling equipped, not overwhelmed.
For $23, you get a clear, simple, 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.
