Period Besties Podcast

Speak Up! Using Your Cycle to Amplify Your Voice and Power S2E5

Using Your Menstrual Cycle to Find Your Voice | Period Besties Podcast
Welcome to the Period Besties Podcast with Stasha and Katie! In this episode, we dive deep into how your menstrual cycle can affect your verbal skills and tone.
Join us as we discuss practical tips and the phases of the menstrual cycle to enhance your speech, set boundaries, and make an impact.
From the Dirty Socks Principle to how hormones influence our tone and patience, this episode is a comprehensive primer. Stay tuned for an exciting interview next week with a vocal expert who was an opera singer!
Comment with your thoughts and experiences on finding your voice through your cycle!
 
00:00 Welcome to the Period Besties Podcast
01:22 Setting the Stage for 2025
02:45 Using Your Cycle to Find Your Voice
04:54 Deep Luteal Phase and Verbal Skills
09:19 Harnessing Emotions for Change
15:44 Phases of the Cycle and Activism
22:13 The Dirty Socks Principle
28:40 Conclusion and Upcoming Episodes
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Email us: PeriodBestiesPodcast@gmail.com
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/
Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business waitlist https://periodcoachingschool.com/bbbwaitlist/Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

Supplement Savvy: The Essential Guide for Women's Health S3E19

Women’s Health Supplements 101 (Q&A) | Vitamin D, Magnesium Glycinate, Probiotics, DIM + Period Coaching Tips
 
In this Q&A episode of the Period Besties Podcast, the hosts share where to start with women’s health supplements without getting overwhelmed. They recommend testing first when possible, highlight magnesium glycinate for sleep and stress, and stress gut health and absorption before adding many products. They warn against influencer-driven supplement stacks, advise checking contraindications with a doctor and pharmacist, and recommend starting low and slow, adding one supplement at a time, tracking symptoms, and allowing enough time to assess results (e.g., DIM can take months). They also discuss black cohosh evidence for hot flashes/night sweats, remind listeners you can’t out-supplement a poor diet, and invite follow-up questions and DMs.
 
 
Get your copy of The Revolution Will Be Bloody today! https://ThePeriodCoach.com/Revolution
 
00:00 Welcome and Q&A Setup
00:47 Test Before You Supplement
01:49 Vitamin D Deep Dive
03:00 Magnesium for Sleep
04:24 Heal Your Gut First 06:09 Avoid Random Influencer Stacks
07:57 Contraindications and Timing
10:03 Pulse and Add One at a Time
11:10 Book Break The Revolution
12:12 Low and Slow Examples
16:51 Women Are More Sensitive
18:04 Black Cohosh and Evidence
20:24 Trusted Sources and Support
21:20 Diet Foundations and Wrap Up
22:19 Listener Questions and Outro
22:43 Sponsors and Final Goodbye
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Email us: PeriodBestiesPodcast@gmail.com
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/
Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

Hormones and Harmonies: A Melodious Deep Dive with Lynsea S2E7

Hormones and Harmonies: A Melodious Dive into Period Coaching with Lynsea
Welcome to the Period Besties Podcast with Stasha and Katie! In this fun and educational episode, our hosts chat with pop artist and songwriter Lynsea about menstrual coaching, women's health, and her bold new song 'Hormones.' Lynsea shares her personal journey into creating music in multiple languages and how understanding her menstrual cycle influences her performances and creativity. Tune in for a candid discussion on breaking taboos, insights into Lynsea's self-care routines, and a fascinating exploration of the cultural impact of periods and hormones in music.
Don't miss Lynsea's stories and her latest EP featuring her hit song in English, Spanish, and French versions. Perfect for anyone curious about the nexus of music, health, and hormones!
Lynsea is a Charlotte-based, independent songwriter and pop-artist recognized as the 2024 Best Pop Artist by QC Nerve. She currently holds a residency with the Ritz Carlton-Charlotte and in 2024 receive grants to release her music in multiple languages. Her latest release 'hormones' was re-recorded in French & Spanish and sings of the biological nature of our emotions.
imlynsea.com
@lynsea /  @imlynsea 
Hormones: https://youtu.be/FW8PmZFUVcI?si=EQGpNroUDn6ODZ3U
00:00 Welcome to the Period Besties Podcast
01:19 Today's Episode: Art, Music, and Menstruation
02:51 Meet Lynsea: The Artist Behind the Song 'Hormones'
03:28 Lynsea's Journey: From Texas to Music Business
08:25 The Impact of Hormones on Health and Music
13:47 Performing and Self-Care: Balancing Hormones and Art
20:03 The Intersection of Music, Language, and Hormones
28:36 Exploring Menstrual Music
28:57 Phases of Creativity
30:24 Power of Period Conversations
35:14 Artists Embracing Vulnerability
37:34 The Period Coach
43:03 Lightning Round Questions
49:43 Conclusion and Farewell
 
Todays episode is sponsored by: Period Coaching School and Katie Bressack Wellness.
Email us: PeriodBestiesPodcast@gmail.com
Our Websites: PeriodCoachingSchool.com KatieBressack.com
Instagram and Facebook: @StashaWashburn @KatieBressack
Freebies: Charting with Stasha https://ThePeriodCoach.com/etrc
Eating For Your Hormones Guide https://katiebressack.com/freegift/
Books: The Revolution Will Be Bloody https://ThePeriodCoach.com/Revolution
Bloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book 
Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

Dr. Lara Briden: Navigating Supplements, Hormones, and Social Media Noise S3E18

Perimenopause Overwhelm: Supplements, Iron Deficiency, GLP-1s, and HRT with Dr. Lara Briden | Period Besties Podcast
 
Today Stasha and Katie discuss with Dr. Lara Briden how social media fuels overwhelm in women’s health—especially during perimenopause—by pushing constant supplements, prescriptions, and medical labels. Dr. Briden emphasizes “zooming out” from narratives, wearing diagnoses lightly, and “zooming in” on root causes like iron deficiency, citing a paper suggesting heavy bleeding–related low iron may explain much of perimenopause fatigue and can mimic anxiety and ADHD-like symptoms.
They cover foundational approaches (less is more), common go-to supplements like magnesium glycinate and vitamin D, and the nuanced cost-benefit of GLP-1 medications for metabolic dysfunction and food noise, including potential brain/reward effects and rebound concerns. The conversation also addresses HRT access, overpromising, differences between progesterone and estrogen, and practical takeaways like checking ferritin.
 
Tempo code BESTIES for 3 months free https://apps.apple.com/us/app/tempo-cycle/id6758034296 
 
1. A paper on Iron that 70% of the fatigue in perimenopause was from iron deficiency: https://www.mdpi.com/2072-6643/17/5/745
 
2. Population studies on women with natural menstrual cycles living longer:
https://pubmed.ncbi.nlm.nih.gov/32998909/ 
https://pubmed.ncbi.nlm.nih.gov/32936210/
 
3. Young women on BC don’t achieve peak bone density:
https://onlinelibrary.wiley.com/doi/10.1111/cen.13932
 
4. Informal survey on IG of people trying hormone therapy:
 https://www.instagram.com/p/DQc9omSkvgr/
https://www.instagram.com/p/DQgPrAtkmjM/
 
5. Papers on evolved menopause, it’s not an accident: 
https://anthro-age.pitt.edu/ojs/index.php/anthro-age/article/view/8
https://press.princeton.edu/books/hardcover/9780691171630/the-slow-moon-climbs
 
6.  Paper that said, what if one of the main ways that estrogen helps the brain is by upregulating choline: https://pubmed.ncbi.nlm.nih.gov/34849527 
 
 
00:00 Welcome and Setup
00:17 Perimenopause Overwhelm
02:36 Diagnosis and Narratives
05:37 Iron Deficiency Clues
06:34 Social Media Jargon Trap
08:52 Shiny Supplements Debate
12:45 Weight Loss Pressure
15:19 GLP-1s Explained
22:20 Who Benefits Most
24:54 Supplements Aren’t One Size
25:54 SSRIs Hype Cycle
27:37 GLP-1 Cautionary Lens
28:27 Birth Control Future Shock
30:31 Cycle Training Ad Break
31:08 Birth Control Data Signals
33:03 Wishful Thinking In Medicine
35:37 HRT Access And Fear
40:43 Menopause Isn’t A Defect
44:50 Estrogen Metabolism And Brain
47:47 Zoom Out Lab Takeaways
48:45 Wrap Up And Credits
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Email us: PeriodBestiesPodcast@gmail.com
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/
Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

Voice and Flow: Discover Your Power with Monifa Harris S2E6

Unlocking Voice and Leadership with Vocal Alchemist Monifa Harris | Period Besties Podcast Episode
In this episode of the Period Besties Podcast, Stasha and Katie chat with Monifa Harris, also known as the Vocal Alchemist.
Monifa shares her journey from opera singer to vocal coach, emphasizing the importance of using one's voice for healing and leadership. With over 20 years of combined experience, Stasha and Katie discuss how understanding and aligning with one's menstrual cycle can enhance performance, both on stage and in daily life.
Monifa also shares practical tips for vocal recovery, highlights the power of rest, and delves into the intersection of voice and menstrual health. Tune in for a masterclass on boundaries, self-care, and unlocking your full potential.
 
Find Monifa here: 
https://monifaharris.com
https://youtube.com/c/@monifaharris
Get her free gift 24hr Voice Recovery here:
https://monifaharris.com/24hr
 
Monifa Harris, The Vocal Alchemist helps Aquarian Age entrepreneurs to use their voice to heal and transform. She is the creator of the OMance: Vocal Resonance Method a process that helps visionaries resonate with their audience with ease, passion and presence. Monifa would love to help you discover your true voice and inner strength for deep confidence on stage and in life.
 
00:00 Welcome to the Period Besties Podcast
01:23 Introducing Monifa Harris: Vocal Alchemist and Period Coach
02:24 Monifa's Journey from Opera to Vocal Alchemy
04:43 The Power of Voice and Its Connection to the Menstrual Cycle
12:54 The Impact of Menstrual Cycle on Performance
21:59 Connecting Leadership and Vocals with the Menstrual Cycle
28:57 Overcoming Hesitation and Self-Doubt
31:02 The Importance of Rest and Energy Flow
34:02 Embracing the Pause Moments
36:00 Self-Care and Non-Negotiables
37:51 The Power of Boundaries and Demands
44:58 Lightning Round: Fun and Personal Insights
53:37 Conclusion and Farewell
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Email us: PeriodBestiesPodcast@gmail.com
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/
Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business waitlist https://periodcoachingschool.com/bbbwaitlist/Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

5 Green Flags to Spot the Perfect Doctor For You S3E17

Doctor Green Flags: How to Find the Right Provider for Your Hormones, Perimenopause & Period Coaching
In this Period Besties episode, Stasha and Katie share key “green flags” to look for when finding a new doctor, especially for hormone health, perimenopause, and support that aligns with period coaching. They highlight providers who ask how you feel (not just why you’re there), listen closely and ask good follow-up questions, and test before prescribing—including labs or in-office anxiety/depression screenings.
They also emphasize doctors who ask about your life beyond symptoms, such as diet, lifestyle, sleep, stress, and relationships, to connect the dots holistically. Finally, they stress the importance of clear follow-up after test results or medication changes so you understand next steps and can actually feel better, noting that “normal” lab ranges don’t always match how you feel and that health works best with a strong team.
 
Join Katie in Thriving here: https://mailchi.mp/katiebressack/thriving
 
00:00 Welcome and Green Flags
00:31 Green Flag Ask How You Feel
01:52 Prep Your Appointment List
02:52 Green Flag Test Before Prescribing
03:57 Mental Health Screening Matters
06:03 Green Flag Truly Listening
07:11 Doctor Knows Your Context
08:25 Program Announcement Break
09:03 Ask About Lifestyle and Joy
11:36 Green Flag Clear Follow Up
13:28 Follow Up Policy Example
15:02 Normal Labs Still Feel Bad
16:33 Build Your Health Team
17:00 How to Interview Doctors
17:38 Wrap Up and Listener Call In
18:26 Sponsors and Outro
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Email us: PeriodBestiesPodcast@gmail.com
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/
Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

Mastering Self-Advocacy: Your Ultimate Guide at the Doctor's Office S2E51

How to Advocate for Yourself at the Doctor's Office
In today's episode, we're diving into the critical topic of self-advocacy in medical settings. Join us as we share practical tips and strategies to advocate for yourself during doctor's appointments. From writing down symptoms and questions to bringing a support person and recording sessions, we'll cover it all. Get ready to feel empowered, confident, and in control of your health journey! Don't forget to like, subscribe, and share this episode with your besties!
 
00:00 Welcome to the Period Besties Podcast
01:24 Advocating for Yourself at the Doctor's Office
02:03 Preparing for Your Doctor's Appointment
03:57 Documenting Symptoms and Questions
07:15 Handling Pushback from Doctors
09:46 Choosing the Right Doctor for You
11:37 Utilizing Technology and Support Systems
22:07 Final Thoughts and Encouragement
22:43 Closing Remarks and Sponsor Shoutout
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Email us: PeriodBestiesPodcast@gmail.com
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/
Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

5 Red Flags: Navigating Your Doctor Visits with Confidence S3E16

Doctor Visit Red Flags (Period Coaching Edition): Birth Control Push, BMI Bias, No Testing & Not Being Heard
In this episode, Katie and the host share a “doctor visit red flags” list, focused on women’s health care and OB-GYN visits. They explain why it’s a red flag when a doctor’s first solution for symptoms (painful or irregular periods, PCOS, perimenopause concerns) is birth control (especially claims that it “balances hormones” or is ideal for perimenopause) without discussing side effects or alternatives.
They call out weight/BMI-based assumptions as outdated and often lazy, encourage patients to turn away from the scale if needed, and discuss why routine vitals may be taken each visit.
Other major red flags include refusing to order or review testing, not listening or asking follow-up questions, and ignoring diet, lifestyle, stress, and sleep. They emphasize trusting your gut and finding a new doctor if you feel dismissed or gaslit.
 
Join Katie in Thriving: https://mailchi.mp/katiebressack/thriving
 
00:00 Welcome and Setup
00:48 Birth Control Pushback
05:52 Weight and BMI Bias
13:13 Testing and Data Matters
17:49 When Doctors Don’t Listen
20:52 Lifestyle and Root Causes
24:55 Trust Your Gut and Wrap Up
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Email us: PeriodBestiesPodcast@gmail.com
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/
Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

Seed Cycling 101

Questions we get all the time is how and why to seed cycle. So today we're giving you a quick primer on seed cycling!
 
Smoothies in Flow freebie: https://theperiodcoach.com/smoothies-in-flow/
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/
Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business waitlist https://periodcoachingschool.com/bbbwaitlist/Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

Nighttime Challenges in Menopause: Expert Insights with Dr. Heidi S3E15

Perimenopause Nocturia & Dissappearing Labia?! Pelvic Floor PT, Vaginal Estrogen, UTIs, and Painful Sex with Dr. Heidi | Period Coaching
In this period coaching episode, the hosts talk with pelvic floor physical therapist Dr. Heidi about why many women in perimenopause and menopause start waking up at night to urinate (nocturia), how estrogen reduction, weight gain, fluid retention/edema, medications, and bladder “training” habits can contribute, and why nocturia is a hallmark symptom of overactive bladder.
They discuss practical support including bladder diaries, bladder retraining, pelvic floor PT, managing intraabdominal pressure, fall risk when rushing to the bathroom, timing and types of fluids, and common bladder irritants such as caffeine, carbonated/citric drinks, acidic/spicy foods, chocolate, and alcohol (including red wine).
Dr. Heidi explains benefits of topical vaginal estrogen for GSM symptoms, UTIs, and postpartum recovery, addresses painful sex with lube, moisturizers, stress/tension work, and position modifications, and clarifies social media claims about labia minora shrinking with age. Dr. Heidi shares her daily non-negotiable: walking outside with her dog, and where to find her at heydrheidi.com.
 
00:00 Welcome and Introductions
00:24 Why Nighttime Peeing Happens
02:01 Weight Fluid and Comorbidities
03:19 Bladder Habits and Training
07:19 Urgency Leaks and Fall Risk
08:47 Perimenopause Timing and Estrogen
09:35 Vaginal Estrogen and UTI Prevention
12:29 Where to Start Treatment
14:59 Diet Triggers and Caffeine Timing
18:17 Hydration Timing and Electrolytes
22:11 Alcohol Cannabis and Bedtime Tips
26:38 Nighttime Pee Anxiety
27:17 Painful Sex Causes
28:51 Lube and Estrogen Basics
30:11 Pelvic Floor PT Tools
33:01 Moisturizers vs Lube
35:02 Labia Changes Explained
38:02 HRT and GSM Layering
39:10 Daily Nonnegotiable Walk
41:36 Nature Talk Bears Gators
44:48 Find Dr Heidi
45:29 Lightning Round Wrap
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Email us: PeriodBestiesPodcast@gmail.com
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/
Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound