The PMS & PMDD Toolbox: Cycle-Syncing, Soul Care & Support That Actually Helps with Heidi Blog 99
- muktisantos
- Sep 27
- 9 min read
Updated: Oct 9
Natural PMS and PMDD support using science, soul, and sanctuary.
Photo by Linus Geffarth / Unsplash
Introduction
Ever felt like your hormones are running the show, and not in a cute, goddessy way? Same, lovely. That's why I sat down with the incredible Heidi Hogarth, a naturopath, EFT wizard, and PMDD warrior who brings science, soul, and sanctuary to women navigating the monthly chaos. If you've ever cried into a chocolate bar, wondering, "Is it just me?", this one's for you.
Introduction: Heidi, tell me about yourself, your personality, and your passion. How do you serve yourself? Also, how do you serve the community?
Hi, I'm Heidi. I'm a naturopath, nutritionist, EFT practitioner and mum of two. I'm also a bushwalking enthusiast, expert koala-spotter, bookworm and yoga try-hard. My passion is supporting women who struggle with premenstrual dysphoric disorder (PMDD) and intense PMS, because I know firsthand how isolating and life-derailing those monthly storms can feel.
I serve myself through daily practices that keep me grounded, including walking in nature, nourishing food, meditation, and time with loved ones. I serve my community by creating safe spaces where women feel seen, supported, and empowered to understand their bodies and reclaim their cycles.
8 Questions with Heidi
1. You support PMS/PMDD warriors through science, soul, and sanctuary. I love this. Can you walk us through what that looks like in practice for someone just beginning to explore natural support for their cycle?
Absolutely. Science is the evidence-based side: looking at nutrition, hormones, gut health, brain chemistry, and nervous system regulation. Soul is about connection to self, self-worth, and deeper practices like mindfulness, EFT tapping, journaling, and cyclical self-care. Sanctuary is the supportive community space where you're not alone, where you can share, be witnessed, and feel safe to explore your healing journey. For someone just beginning, that might look like starting with small food tweaks, learning to track their cycle, and trying a simple grounding ritual, all while being supported in community, so they don't feel like they have to work it all out alone.
2. In your work, what are some of the most misunderstood aspects of PMS and PMDD that you wish more women knew?
One big one: PMDD isn't just "bad PMS.” It's a brain-based condition, where the body's natural hormonal shifts trigger a severe sensitivity in brain chemistry and the nervous system. This leads to debilitating mental and emotional states that can truly ruin lives. Another misconception is that it's just hormonal; in reality, it's the dance between hormones, the brain and nervous system, stress responses, trauma history, and lifestyle factors. And finally, I wish more women knew that their cycle is not their enemy. With the right support, it can become a source of strength and self-understanding.
3. Many mums in my community feel disconnected from their bodies and stuck in survival mode. What are some first steps they can take to build a calmer and more connected relationship with their cycle?
Start with micro-moments. You don't need an hour-long ritual. Just pause for two minutes to breathe, place your hand on your belly, and ask yourself: Where am I in my cycle today? What do I need right now? Tracking your cycle in a simple app or notebook can also be powerful; it helps you see patterns and anticipate what's coming, as well as take better advantage of the gifts of each menstrual cycle phase. Even tiny moments of awareness add up to a more connected, calmer relationship with your body.
4. You've created a membership space to support women long-term. What inspired you to build a membership, and how does it help women differently than a one-off consult or course?
The greatest advantage of the membership is being part of a community where you're surrounded by others who understand what you are experiencing, eliminating the need to explain anything to anyone. We have an international, online community group so members can seek support at any time of day or night, without having to wait for their allotted consultation time. When we meet monthly, and people have the opportunity to share their stories and hear others, some really deep, lasting connections are made. PMDD is still such a little-known condition; knowing other people going through the same thing is incredibly validating.
The other difference is the delivery of the information and resources - step by step. I built the Cyclical Power Sisterhood because I wanted women to have a continuum of support rather than a single consultation that leaves them on their own afterwards. In the membership, women learn, practice, and grow together, month after month. That kind of ongoing support is what helps create lasting transformation.
5. As a wellness coach myself, I see how burnout, overwhelm, and stress can worsen PMS symptoms. How do you blend science with soul-based practices to address these layers holistically?
We know from science that chronic stress dysregulates the HPA/HPO axis (hypothalamus-pituitary-adrenal-ovary), neurotransmitters, and hormone balance, all of which can intensify PMDD. So yes, I'll look at magnesium, B vitamins, gut health, and sleep hygiene. But soul-based practices are what help women actually live this science: EFT to calm the nervous system, mindfulness to reduce reactivity, and women's circles to restore a sense of belonging. It's the combination of evidence and embodiment that makes the difference.
We build on this layer-by-layer with:
1. Food & Mood (ensuring the right nutrition to support your nervous system & hormones)
2. Brain-Body-Balance - this is the biochemistry piece, balancing hormones, detox pathways, gut health, inflammation and other body systems (they're all connected!)
3. Cycle Syncing and Cyclical Self Care - understanding and honouring the different energies, gifts and challenges of each phase of the menstrual cycle.
4. Self-love & spirituality - to reconnect to your true self, intuition, inherent value and higher purpose - because PMDD often comes with a monthly existential crisis (feelings of worthlessness, hopelessness, shame, guilt, unloveable-ness) and no one can thrive in life like that.
It sounds like a lot, but as we address one thing at a time, month by month, we can gently and more efficiently layer sustainable, supportive practices into daily life, so it doesn't feel like an overwhelming overhaul.
Photo by Jyotirmoy Mukhopadhyay/Unsplash
📝Have you ever felt totally lost in your cycle? You're not alone. DM Heidi on Instagram, where she can help you reconnect with your body and feel like yourself again. 💛
What are some of your favourite cycle-friendly rituals or practices that women can easily start today, even if they’re busy mums with little time?
A "check-in minute" each morning, hand on heart or belly, noticing where you are in your cycle, going within and asking your body what it needs, how you can support your body and mind.
Journaling a single word or sentence about your mood or energy at the end of each day, patterns emerge quickly.
Herbal teas: eg calming chamomile or lemon balm in the luteal phase - and taking a few minutes in peace to savour them.
Walking in nature is simple, free, and powerful for mood and nervous system regulation.
These don't take much time, but they reconnect you to your body and cycle.
7. How has your own journey with your cycle shaped the work you now do with women? What personal lessons have been the most transformational?
I spent over 20 years searching for answers, seeing practitioner after practitioner, and not once did anyone ask me if or how my symptoms were connected to my menstrual cycle. That experience of being misunderstood & under-resourced drives much of what I do now. No one should be alone in their journey, let alone take so long to find answers. The biggest lesson has been that healing is not linear; there are setbacks and breakthroughs, and that's totally normal. And sometimes what seems like a setback can actually be a breakthrough. And I've learned that my menstrual cycle isn't a curse; when I work with it, it's actually a source of power.
8. Something I Wish People Knew About Me?
I wish people knew that I'm actually an introvert. My social media presence can come across as bold and irreverent, but in real life, I often need to retreat and go quiet for a while to recharge. So, if I disappear from socials for a few weeks, that's me honouring who I am.
And on a deeper note, I also wish people knew that there was a time when PMDD felt so unbearable that I couldn't imagine continuing life. Yet here I am, years later, living proof that healing is possible. I share that because if someone is in that hopeless place right now, I want them to know it can get better, and it's never the end of your story.
If people are interested in following you, please provide your detail:
Email: heidihogarth.com.au
Website: https://cyclicalpower.com/links (all courses, resources free and paid, booking link)
🌿 5 Main Takeaways from Heidi Hogarth's Wisdom
1. PMDD is more than 'just bad PMS', it's neurological.
Heidi explains that PMDD is a brain-based sensitivity to hormonal changes, not simply an extreme version of PMS. Understanding this helps women feel validated and seen, rather than dismissed or misunderstood.
2. Healing starts with small, consistent practices.
You don't need hours or complicated rituals. A two-minute check-in, a cup of calming tea, or noting your mood each day can help reconnect you to your body and bring awareness to your cycle.
3. Science + Soul + Sanctuary = real transformation.
Heidi blends evidence-based support (like nutrition, gut health, nervous system regulation) with soulful practices (like EFT, mindfulness, and self-worth work), all within a safe, loving community space.
4. The power of community cannot be overstated.
Her Cyclical Power Sisterhood offers 24/7 global support, helping women realise they're not alone. Shared stories and regular connection create deep, healing bonds.
5. Your cycle is not the enemy; it's a source of power.
When women learn to work with their cycle, instead of against it, they can uncover strength, intuition, and a deeper sense of self. Healing is non-linear, but always possible.
Quotes to Sip On
Heidi likes these quotes:
You are a cyclical being living in a linear world (anon – just a saying I think!)
“A woman in tune with her hormones is a force of nature, radiating vitality and balance in every aspect of her life.” Dr Sara Gottfried
Mukti like these quotes:
“You don’t have to be whole to be worthy. You don’t have to be healed to be loved. You are not a burden.” Jessica Dimas
“There is no force more powerful than a woman determined to rise.” W.E.B. Dubois
Pause & Reflect:
1. What is my current relationship with my menstrual cycle, and what would I love it to feel like instead?
2. Where in my life am I pushing through, instead of slowing down and listening to what my body truly needs?
3. What small, nurturing ritual can I start today to feel more connected, calm, and supported, no matter where I am in my cycle?
Conclusion
Heidi's journey is a powerful reminder that healing is possible, especially when we stop battling our cycles and start listening to them. Whether you're navigating PMS, PMDD, or simply feeling out of sync, you deserve support that honours your whole self, mind, body, and soul.
Let this be your invitation to slow down, reconnect, and take one gentle step toward feeling more like you again. You are not alone. And you don't have to do this the hard way anymore. 💛
Here's to calm, connection, and claiming your cyclical power, one day at a time.
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✨ My Website had a Facelift!
I’m so excited to share that my website has had a fresh new glow-up, just like the transformations I guide other mums through. It’s now more aligned, more intuitive, and full of heart (just like you 💛).
Whether you're curious about coaching, looking for soulful blog reads, or want to grab one of my free wellness guides, it’s all there waiting for you.
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What a beautiful gift to give the mother in your life, something that nourishes her soul and reminds her to care for herself, too.
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Connect with me:
🌙To celebrate this milestone Blog 100, I sat down with my two favourite humans, Ruben (11, almost 12!) and Veronica (9), for a raw and real chat. They shared what they really think about their mum, what I do all day, what works, what doesn't… no filters, just honest conversation straight from their hearts to yours. 💛
If you've ever felt like you're just the mum who has to juggle everything, and that wellness or chasing your dreams is something you'll get to one day, maybe when the kids are 18, I get it. Right now, it feels like it's all about the babies (well, are they still babies!)
But here's the truth: your kids don't just want an exhausted and depleted Mum… they want a happy Mum. 💛 And nothing lights them up more than seeing you light up, thriving, fulfilled, and permitting yourself to grow, too. 💫
Live your Life on Purpose!
With much Love,
Mukti 💫
“The body always knows what to do. The challenge is to silence the mind.” Caroline Myssugh.”
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