58: Understanding PMDD: Natural Support, Symptoms & Solutions with Ashley Rocha

If you’ve ever wondered whether your intense mood swings, fatigue, or severe period pain go beyond "normal PMS," this episode is for you. Ashley Rocha, trained herbalist and founder of LadyWell, joins me to unpack PMDD—Premenstrual Dysphoric Disorder.

We cover:

• What PMDD is and how it differs from PMS
• The key emotional and physical symptoms to look out for
• How to track your cycle for a proper diagnosis
• Natural treatment options including herbs, adaptogens, and lifestyle shifts
• How gut health and hormone balance are deeply connected
• And what to consider if you're pregnant, postpartum, or breastfeeding

Ashley shares her personal journey of overcoming PMDD and how that led her to create a supplement line that’s helped thousands of women feel like themselves again.

🎧 Press play for a validating, educational, and hope-filled conversation about a condition more women experience than they realize.

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Transcript

Vanda:
Hey hey, welcome back to the podcast! Today I’m joined by Ashley Rocha, founder of LadyWell and a trained herbalist specializing in women’s health. LadyWell helps women support their hormones through targeted, life-stage supplements, and today we’re diving into a topic I know many of you are curious about—PMDD.

Ashley, I’d love for you to start by defining what PMDD actually is.

Ashley:
Sure! PMDD, or Premenstrual Dysphoric Disorder, is similar to PMS, but much more intense and disruptive. Both happen during the luteal phase—the week before your period—but PMDD involves more severe emotional symptoms. Think mood swings, anxiety, depression, irritability, and even panic attacks. Physically, it can bring debilitating fatigue, brain fog, insomnia, bloating, and body pain. For me, it was so bad I was taking 20 Advil a day just for the cramps.

One big way to tell it’s PMDD and not just PMS or depression is that the symptoms go away shortly after your period starts.

Vanda:
That’s such an important distinction. So, how does someone actually get diagnosed with PMDD?

Ashley:
Unfortunately, there’s no lab test for it. Diagnosis is based on tracking symptoms over at least two cycles. You need at least five symptoms—one being a mood-related one—and they must show up in your luteal phase and disappear after your period begins. A provider may also rule out other conditions through hormone testing or mental health screenings.

Vanda:
Once someone has a diagnosis, what does treatment usually involve?

Ashley:
Lifestyle changes are key: improving nutrition, reducing stress, prioritizing sleep, and adding movement. Tracking your cycle and being aware of your luteal phase can help you plan ahead and show yourself more compassion during those tough days. For me, learning I had PMDD was life-changing.

I turned to herbs and supplements as a trained herbalist and created LadyWell to help other women get natural relief. Within six months, I was able to manage symptoms that had impacted me for two decades.

Vanda:
That’s incredible! Are the herbs and supplements you recommend something you take just during the luteal phase or daily?

Ashley:
It depends. Some herbs like Chasteberry and Ashwagandha are helpful to take daily, while things like seed cycling can be more phase-specific. But honestly, as a busy mom now, I just take one all-in-one supplement daily—LadyWell’s Daily Hormone Balance. It’s designed to be comprehensive and easy, including adaptogens, herbs, mushrooms, and vitamins that support hormone stability.

Vanda:
Love that. You mentioned gut health earlier—how does that connect with PMDD?

Ashley:
So many hormone issues are tied to gut health. If your body isn’t properly eliminating used hormones through your digestive system, they get reabsorbed, leading to estrogen dominance—something we often see in PMDD. So working on gut health is foundational.

Vanda:
What about safety during pregnancy or breastfeeding?

Ashley:
Great question. We have a fertility line and a prenatal that are safe during those stages, but always talk to your provider. I personally took LadyWell’s Daily Hormone Balance postpartum and while breastfeeding. It helped me tremendously with stress, sleep, and hormone recovery. But again—personalized guidance is best.

Vanda:
Ashley, thank you so much for this conversation. PMDD is something I know many women silently struggle with. I appreciate you shedding light on it from both an expert and personal perspective.

Ashley:
Thank you so much for having me! If I could leave your listeners with one thing, it’s this: track your cycle. Even if you’re not trying to get pregnant, understanding your hormonal rhythms is empowering and can help you identify what’s normal—and what might not be.

Vanda:
Amen to that. Thanks again, Ashley! And to everyone listening, I’ll talk to you next week.