deeply nourish your body and mind so you can enjoy more stable moods, even during premenstrual hormone fluctuations



If you’ve ever found yourself in front of the TV after a bad day, mindlessly digging ice cream out of the container with a spoon, then you’ll probably agree that there is a strong connection between your mood and food.

So can the relationship work in our favour?
You've heard that dietary changes can help your moods but
Click / tap above to hear me tell you about the Food & Mood Reboot! 

Nutrition is Step One in the Prevention and Treatment of Mental Health Conditions

Your mood affects your food choices, but the reverse is also true—your food choices can affect your mood. In fact, the recently updated Australian and New Zealand College of Psychiatrists clinical practice guidelines for mood disorders include supporting a healthy diet as a foundation for the treatment of mood disorders.  

Your mental health can be impacted by: 

  • Nutritional deficiencies
  • Nutritional & environmental toxicity
  • Inflammation, which impacts your brain, nervous system and hormonal systems
  • The Gut-Brain connection
  • Food allergies or intolerance

The best part is that dietary interventions are an effective, non-invasive and inexpensive strategy for mood stabilisation.


So if you are ready for…

  • Better, calmer, more stabilised moods – all through every month
  • Improved concentration & brain power
  • Better sleep, more energy
  • Less stress and
  • Improved digestion,



The 4-week nutrition program to reset your body, brain & nervous system for more stable moods, even through hormonal fluctuations

Understand how the foods you eat can help calm your mind, improve your mood and end cravings ....or do the complete opposite!


If you suffer from premenstrual mood changes, knowing what foods to eat on a regular basis can help curb the cravings and even out your moods. 

Taking control of the relationship between your mood and food can help support your brain and your body’s response to stress and the hormonal sensitivity that triggers premenstrual mood changes.

Developing strategies to replace unhealthy comfort foods and introduce healthier brain-boosting options will help you live and cope better, even premenstrually.

What you'll learn

How nutrition is related to the brain, nervous system and mental health - and why it matters.

How food affects our hormones and neurotransmitters - and how to eat for optimal brain & hormonal health.

How to put it all together - learn some nutrition-related strategies to use and how to apply them in your daily life

Thank you thank you Heidi for compiling the program, the daily emails and posts and support - you are incredible!
My daily smoothie has been pumped up with extra volume, though still simple and tasty & I know I’m better for eating better - I also have a whole new archive of recipes - but I like to cook simply with good ingredients, no bad stuff and enough balance to keep me going

What others are saying...

I have had a very successful month and am feeling stronger and healthier. Thanks, Heidi, I will continue to explore your recipes and re-read the emails when I need a reboot
Heidi so incredibly grateful to have your support in this challenge - Thank you thank you for enabling us as a team to do what we do which is to help our community think, feel & move better!
Felt tired yesterday but great today. Feeling positive and enjoying the change in diet and exercise

Who is Heidi Hogarth?

Naturopath & nutritionist of 20 years

I struggled for years with PMDD symptoms – depression, self-loathing, disordered eating – so I know how lonely and desperate it can feel when you’re so miserable, and no one really gets it, even though you KNOW the storm will pass when your period arrives.

That’s why I’m so passionate about helping other PMDD Warriors to get off the “hormonal” rollercoasters. I help them balance body and mind naturally so they can feel like themselves again all month long and finally make peace with PMDD. 

I am a firm believer in body-mind medicine, meaning that balancing your body’s biochemistry has a powerful positive impact on mental and emotional wellbeing. One of the keys to holistic health is learning how to seamlessly incorporate healthy eating, self-care and good lifestyle choices into our daily routines so that it feels easy, natural and joyful.

It’s simple, but it’s not always easy, especially when the premenstrual beast is determined to undo all the good work you’ve achieved at the beginning of the month. That’s why professional and community support is so integral to your healing journey

A few kilos shed, but most of all, feeling good in the head! Loving all the recipes. The whole fam loves the food! Feeling clear-headed and great!

This Food & Mood Reboot is right for you if

  • You want to learn more about how nutrition affects mental health 
  • You are READY to make lifestyle & behaviour changes to improve and manage your mental health symptoms. 
  • You recognise that your diet affects your moods, and you want more information & support 
  • You feel overwhelmed and just want clear, qualified and sustainable food ideas 
  • You want to feel empowered and supported by someone who knows exactly what you’re going through
  • You have been on an emotional rollercoaster each month and want to beat the cycle.