After this episode, you’ll walk away with:

• A new way to think about your PMDD and healing

• A deeper understanding of the 3 threat levels of PMDD we covered in episode 1

• New perspectives on why “being able to handle” isn’t always all it’s cracked up to be

• Unique journal prompts to expand your insights after the episode

Bonus: this episode includes a handout with the journal prompts I share during the show.

If you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack. ⬇️⬇️

Because of course you can’t handle. But after this episode, I hope maybe you’ll see that that’s not such a bad thing.

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Grab your free handout:

journal prompts

672KB ∙ PDF file

Download

4 reflection questions to shift your perspective on PMDD

Download

Join me on social:

• Instagram: @savannahlani

• Facebook: @savannahlanicoaching

• TikTok: @savannahlani

Curious about 1-1 coaching?

• savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

• International Association for Premenstrual Disorders: IAPMD

• Lively cycle tracker: Learn More

Additional Support:

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

• National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

• National Domestic Violence Hotline:

  ~ Call: 800-799-7233 or Text: BEGIN to 88788

Because boundaries are magical but also still kind of mystical? People always say to set boundaries, but what does that look like and why does it matter SO MUCH for PMDD?

Because the boundaries we set in our follicular create the space and safety we are craving in our luteal, girl.

Today, we’re getting into:

• The major difference between a boundary and a request

• How to know when you need a boundary versus when to make a request

• The importance of boundary-setting to protect our energy during luteal

• How fulfilling the same core need can look like totally different boundaries depending on who you are

• The KEY communication skills and tools that will transform how you create and make requests

And there’s a bonus handout because I love this topic SO MUCH and I wanted you to have the option to go even deeper.

Because of course setting boundaries feels tricky-icky and confusing. But after this episode, you’ll be a boundary-setting queen.

If you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack (no subscription required). ⬇️⬇️

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Grab your free handout:

turn triggers into boundaries

992KB ∙ PDF file

Download

a handout to help you identify triggers, create boundaries, and confusion-proof your communication

Download

Join me on social:

• Instagram: @savannahlani

• Facebook: @savannahlanicoaching

• TikTok: @savannahlani

Curious about 1-1 coaching?

• savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

• International Association for Premenstrual Disorders: IAPMD

• Lively cycle tracker: Learn More

Additional Support:

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

• National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

• National Domestic Violence Hotline:

  ~ Call: 800-799-7233 or Text: BEGIN to 88788

I thought it had to be complicated, but what I’ve found is it’s actually quite simple, and there’s a very real reason we become disembodied, especially when we have PMDD.

Today we’re getting into:

• A simpler, more accessible definition of ‘embodiment’

• The very logical, reasonable reason we’ve lost touch with our wants

• Two techniques for learning how to identify your needs

Because of course you don’t know what you need, girl.

Your whole life you’ve been trying to keep all those needs hidden away.

This one comes with a handout as well, so if you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack (no subscription required). ⬇️⬇️

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Grab your free handout:

turning shoulds into wants

1.6MB ∙ PDF file

Download

two simple exercises to re-learn what you and your body truly need.

Download

Join me on social:

• Instagram: @savannahlani

• Facebook: @savannahlanicoaching

• TikTok: @savannahlani

Curious about 1-1 coaching?

• savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

• International Association for Premenstrual Disorders: IAPMD

• Lively cycle tracker: Learn More

Additional Support:

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

• National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

• National Domestic Violence Hotline:

  ~ Call: 800-799-7233 or Text: BEGIN to 88788

So settle in, get cozy, and let’s talk about it.

Because of course you were misdiagnosed, but truly honoring what we’ve been through is the beginning of how we heal from it.

xoxo, sav

Credit:

The metaphor I use throughout this episode is drawn from the magical, mystical Anita Johnston, whose book, Eating in the Light of the Moon, deeply supported me many moons ago. If you’d like to connect with eating disorder recovery, femininity, and the metaphor of what it means to nourish yourself, you can purchase her book below:

Eating in the Light of the Moon

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Join me on social:

• Instagram: @savannahlani

• Facebook: @savannahlanicoaching

• TikTok: @savannahlani

Curious about 1-1 coaching?

• savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

• International Association for Premenstrual Disorders: IAPMD

• Lively cycle tracker: Learn More

Additional Support:

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

• National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

• National Domestic Violence Hotline:

  ~ Call: 800-799-7233 or Text: BEGIN to 88788

“I should just get over it.”

“No one cares.”

“I’m such a burden.”

That’s not just “being crazy”—it’s a real neuroscience phenomenon.

Today we talk about two parts of your brain: your amygdala (the toddler) and your medial prefrontal cortex (the grown-up), and what happens when the grown-up part gets stuck behind a glass wall right when you need her most.

Let’s talk about:

• Why your brain resists asking for help during a luteal phase menty b

• The science of the amygdala and how to start learning its non-verbal language

• My three-step framework for creating clearer, safer, and more supportive expectations with your support person—so they can be there for you instead of getting dysregulated with you

Bonus: this episode includes a free downloadable handout with concrete next steps for building your own support plan.

If you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack. ⬇️⬇️

Of course, asking for help has felt impossible, girl. But after today, you’ll understand how to prepare for when it does.

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Grab your free handout:

create your co-regulation toolkit

4.53MB ∙ PDF file

Download

co-regulation tools and tips so you and your support people can all feel calmer and clearer when a PMDD episode flares up

Download

Join me on social:

• Instagram: @savannahlani

• Facebook: @savannahlanicoaching

• TikTok: @savannahlani

Curious about 1-1 coaching?

• savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

• International Association for Premenstrual Disorders: IAPMD

• Lively cycle tracker: Learn More

Additional Support:

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

• National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

• National Domestic Violence Hotline:

  ~ Call: 800-799-7233 or Text: BEGIN to 88788

But I am here to tell you right now that when I started upping my carb intake, my brain felt so much better. So I just had to make this episode in case you are unwittingly undernourishing your brain the way I was for MONTHS.

Because during the luteal phase, our bodies are doing so much more work than usual, and the concepts I’m about to share with you might sound counterintuitive to everything you’ve heard online.

But I seriously hope that by the end of today’s episode, you’ll be a carb convert, because we’re talking about:

• Why carbs are the key ingredient to producing more serotonin during your luteal phase

• Why intense cravings and feeling unsatisfied after meals are often a sign your body needs more carbs, not less willpower

• Why your blood sugar instability during luteal is critical to mood swing management

• The surprising connection between carbs, cortisol, and why you might be waking up starving at 3am, or with zero appetite in the morning, or BOTH

Of course carbs feel scary with all the diet culture we’re surrounded by. But after this episode, you’ll understand exactly why your body has been asking for them all along.

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Join me on social:

• Instagram: @savannahlani

• Facebook: @savannahlanicoaching

• TikTok: @savannahlani

Curious about 1-1 coaching?

• savannahlani.com

Research articles:

• Effects of food on cortisol and mood

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

• International Association for Premenstrual Disorders: IAPMD

• Lively cycle tracker: Learn More

Additional Support:

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

• National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

• National Domestic Violence Hotline:

  ~ Call: 800-799-7233 or Text: BEGIN to 88788

Because self-care and cycle-syncing for us PMDD girlies looks SO DIFFERENT than it does for others—which is why it can be very confusing to navigate.

I was burning myself out every follicular until I came up with a concept I call the nervous system bank account.

Today we’re diving into:

• How typical cycle syncing advice (optimize your follicular and ovulatory so you can “make up for” your luteal) sets you up to fail

• A completely different framework for understanding what your cycle actually requires from you

• Why some of the most common self-care habits (like Netflix binges and totally unscheduled days) can make PMDD symptoms worse

• The process of relearning how to connect with your body’s needs instead of what you “should” do.

Because of course self-care isn’t making a dent. But after this episode, you’ll have a clear path to creating a nervous system-focused self-care routine as unique as you.

Bonus: this episode includes a free downloadable handout to create your very own nervous system bank account.

If you’re joining us from Apple or Spotify, head to the link below to get your free handout via Substack. ⬇️⬇️

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

Bonus handout:

build your nervous system bank account

1020KB ∙ PDF file

Download

a simple step-by-step guide to customizing your self-care for each phase of your cycle

Download

Join me on social:

• Instagram: @savannahlani

• Facebook: @savannahlanicoaching

• TikTok: @savannahlani

Curious about 1-1 coaching?

• savannahlani.com

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

• International Association for Premenstrual Disorders: IAPMD

• Lively cycle tracker: Learn More

Additional Support:

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

• National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

• National Domestic Violence Hotline:

  ~ Call: 800-799-7233 or Text: BEGIN to 88788

But then actually understanding this disorder and explaining it to your loved ones? Where the heck do we start?

Which is why today’s episode breaks down the key pieces you need to understand to finally talk about PMDD with clarity.

You can expect to learn:

• How the drop in progesterone and estrogen during the luteal phase dramatically affects your mood

• The role of your immune system in aggravating PMDD symptoms

• The connection between PMDD, your nervous system, and neuroscience

• The three “threat levels” of PMDD and how they come together to make your luteal phase feel so intense

Because of course you don’t know how to talk about PMDD. But after this episode, you definitely will.

xoxo, sav

Subscribe for free:

If you’re here from Apple or Spotify, please consider becoming a free subscriber on Substack to receive bonus handouts and connect with our community: ofcoursepod.com

of course™ podcast

a weekly, real-talk PMDD podcast 🎙️ because PMDD is what you have, not who you are ✨

By of course podcast

Join me on social:

• Instagram: @savannahlani

• Facebook: @savannahlanicoaching

• TikTok: @savannahlani

Curious about 1-1 coaching?

• savannahlani.com

Research articles:

• Allopregnanolone sensitivity and PMDD

• PMDD and the GABA system

Crisis support:

US: Crisis lifeline, call, text, or chat: 988

UK: Samaritans (free, 24/7): 116 123

Canada: Crisis Services Canada: 988 or 1-833-456-4566

Australia: Lifeline: 13 11 14

Ireland: Samaritans: 116 123

New Zealand: Call or text 1737

PMDD and cycle-related resources:

• International Association for Premenstrual Disorders: IAPMD

• Lively cycle tracker: Learn More

Additional Support:

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (1-800-662-4357)

• National Alliance for Eating Disorders Hotline: 1-866-662-1235 between 9 a.m. and 7 p.m., Monday through Friday

• National Domestic Violence Hotline:

  ~ Call: 800-799-7233 or Text: BEGIN to 88788

I was trying to find a podcast episode to calm my brain while I walked, but I couldn’t stand to listen to any of my usual shows. I felt so completely hopeless that listening to one more person talk about discipline or entrepreneurship or mindfulness would have sent me into a total f**king meltdown.

My friend had recommended Dr. Jolene Brighten’s podcast, the Dr. Brighten Show, and I’d been putting off listening to it for weeks. But that day, I decided I was finally ready to face this **thing** that had been plaguing me since I was 12 years old.

She began describing everything she felt, thought, and experienced, connecting it to real neuroscience and biology.

I was floored.

She mapped everything I’d thought was my problem, my personality, and my inability to get my sh*t together to real hormonal, neurological, and biological factors.

PMD-whaaaaaattt?

After 60 minutes, my life was forever changed. My 16-month journey of forgiveness and compassion for my PMDD had begun. But it was a long, winding, confusing, and incredibly painful road, friend.

Those first few months, I’d think I was doing everything “right,” only to have my symptoms come crashing back around me each month. I obsessed over getting rid of them; my definition of success was to be totally symptom-free, to get to a place where I could be like “PMD-whaaaaaattt??”

I believed I’d only be truly happy and have the life I dreamed of if I eliminated my symptoms entirely. Yet after months of banging my head against a proverbial wall, I understood that fighting my PMDD was a battle I would always lose.

I’d been treating my body like an enemy to overcome. Yet all along it was the guide I needed to begin listening to.

There were so many interpersonal and intrapersonal dimensions to my PMDD that went way beyond getting enough sleep and taking magnesium.

When I began connecting the experience in my luteal to my choices in my follicular, I saw that there were so many unloving decisions I was making each month without even realizing it.

I was living in survival in dozens of small (and massive) ways I didn’t even realize were causing so much harm: sticking with a freelance job with a boss who constantly violated my boundaries, not speaking up for myself, putting off my dreams, overworking, people-pleasing, and living in old patterns that drained all my energy. I’d run my spirit and body ragged every follicular, so of course I would crash and burn every luteal.

When I finally met my symptoms with compassion and understanding—along with clinical and non-clinical interventions, which I’ll share about in different episodes—my symptoms began to change.

Why of course™?

There is more and more information about PMDD symptom management in the world—incredible humans sharing deep, complex medical knowledge and science about PMDD (like @arc.woman and Dr. Brighten), and I’m so happy to see this kind of information finally being shared.

So I thought to myself, as a non-doctor, what could I bring to this community?

Because at a certain point in my journey, I didn’t need more tips or education. I didn’t need someone else to tell me whether I was okay or doing the right thing.

What I most deeply needed was to trust myself again, no matter what life or PMDD threw at me. So I decided to create a podcast about repairing our relationship with ourselves and our people, not just fixing our symptoms.

But first, I needed a name. I noodled on it for weeks, until one day it came to me like lightning: of course.

Because wherever you are in age, life, or chapter of your story—the terrible, the confusing, or the complicated—of course.

You have never been the problem, my friend.

Every episode is dedicated to one of the many shame-spiral-inducing, “who the f am I” aspects of PMDD, like: trauma, rage, sensory sensitivity, HPA-axis dysregulation, boundary setting, and why asking for help feels impossible.

Where to go from here?

Stay tuned for when the first episode launches on the podcast tab very soon. In the meantime, if you’d like to join as a free or paid subscriber, add your email below.

When you become a subscriber, you can expect a weekly email in your inbox with the episode, transcript, and show notes, plus bonus handouts I’ve created for certain topics.

Welcome to the community, friend

All of you makes sense here.

Of course exists to rebuild your relationship with yourself, your body, and your people.

So you can work with your symptoms instead of hating them, while building a toolkit to heal the years of shame and confusion that being undiagnosed has etched into your nervous system.

And never forget:

PMDD is what we have, not who we are… because we are not our symptoms.

Xoxo, Savannah ✨🩵💫