Period Besties Podcast

5 Easy Ways to Reduce PMS

Today Katie and Stasha have a quick episode to help you reduce PMS quickly!
PMS has over 200 symptoms, big ones include:
Mood swings
Fatigue
Brain fog
Bloating
Achy joints
Sore breasts
Anxiety
Depression
The list goes on and on, but thankfully it's not too hard to reduce those symptoms! We're sharing our top 5 tips to reduce PMS - not one of them is eliminate your favorite thing. Instead we focus on things you can add in, or do, to help reduce those symptoms.
Special Free Gift for todays episode Smoothies in Flow: 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

From Calorie Counting to Nourishment: Lauren Chambers is Transforming Women's Health S3E14

Undereating, Period Problems & Perimenopause Prep | Hormone Healthy Eats with Lauren Chambers (Period Coaching)
 
On the Period Besties podcast, the hosts welcome hormone health coach and cookbook author Lauren to discuss how undereating, skipping meals, fasting, and omitting food groups can contribute to period problems and hormone imbalance.
Lauren explains research gaps in women’s health, notes that menstruating women may need around 2,600 calories daily, and defines undereating as under 1,500 calories, which can lower estrogen and progesterone, shorten the luteal phase, and impact fertility. She shares client patterns like fasting with partners, resulting in slowed thyroid function, increased cortisol, intensified PMS, and metabolic changes.
The conversation also touches on Ozempic concerns related to appetite suppression and bone health, especially approaching perimenopause, and emphasizes nourishing, cycle-aligned eating and stress regulation. Lauren describes her journey into menstrual work and outlines her cycle-based cookbook approach.
 
Get The Cookbook Here: https://sofreshnsogreen.com/cookbook
https://www.instagram.com/sofreshnsogreeeeen/
 
00:00 Welcome And Undereating
00:54 Diet Research Bias
02:05 Calories And Cycle Health
03:26 Fasting And PMS Fallout
04:18 Food Groups And Fertility
06:37 Ozempic Hormone Concerns
09:06 Perimenopause Nutrition Prep
13:04 Stress And Eating Regularly
15:17 Her Hormone Health Journey
20:30 Empowerment Through Cycle Literacy
21:40 Cookbook And Cycle Recipes
23:31 Cycle Based Nutrition
24:28 Menstrual Phase Foods
25:53 Seasonal Cookbook Design
26:19 Follicular Phase Spring
28:25 Ovulation Summer Vibes
29:35 Luteal Phase Fall Fuel
33:11 Writing The Cookbook
36:14 Where To Buy
36:52 Follow Along Online
38:24 Rapid Fire Q And A
42:04 Wrap Up And Sponsors
 
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

Sweet Dreams: Period Besties' Guide to Better Sleep and Hormone Health S2E50

Unlocking Better Sleep for Hormonal Balance: Tips from The Period Coaches
Join us for an in-depth discussion on the importance of sleep for your hormones, brain health, heart health, and overall longevity. With over 20 years of experience in period coaching, Stasha and Katie reveal practical tips and rituals to improve your sleep quality.
Learn how proper sleep can mitigate PMS symptoms, balance your blood sugar, and enhance mental health. From personal struggles to professional advice, they cover it all. Tune in to discover how prioritizing sleep can transform your life!
 
00:00 Welcome to the Period Besties Podcast
01:27 The Importance of Sleep for Hormonal Health
02:20 Sleep Challenges and Solutions
06:06 The Role of Blood Sugar in Sleep Quality
11:18 Magnesium and Evening Rituals for Better Sleep
13:32 Managing Screen Time for Improved Sleep
20:54 Reducing Alcohol for Better Sleep
21:29 Socializing Without Alcohol
22:43 Parenting and Alcohol
25:01 Nighttime Routine for Better Sleep
34:23 Adapting Sleep Rituals to Life Changes
39:09 Final Thoughts on Sleep
 
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

Heather Hemmens' Galifornia Undies: Revolutionizing Period Panties S3E13

Cute, PFAS-Free Period Underwear + Fibroids, Heavy Periods & Perimenopause Tips | Period Besties
On this episode of Period Besties, the hosts interview Heather, founder of Galifornia Undies, about creating cute, functional, PFAS-free period underwear after developing painful fibroids and dealing with heavy bleeding and cramps while working long days on set with costumes and limited bathroom breaks. Heather describes nearly two years of product development with help from her fashion-industry sister, launching the line recently, offering multiple absorbencies and sizes XS–5XL, and building a broader women’s wellness brand focused on menstrual health education, school initiatives, and donations to women’s shelters. The conversation also covers how reusable products can reduce bleeding and cramps, the need to normalize period and menopause discussions, and practical perimenopause guidance shared through period coaching, including tracking changes, prioritizing food, sleep, stress reduction, and noting signs like itchy ears and shorter cycles.
 
GaliforniaUndies.com
 
Heather Hemmens is an American actress, film director, and film producer. She is best known for her role as Alice Verdura in The CW series Hellcats (2010-2011). She starred as Stacy Collins in the Netflix comedy Dad Stop Embarrassing Me! opposite Jamie Foxx and starred as Maria DeLuca in the series Roswell, New Mexico (2019-2022). Previous credits include the OWN series, If Loving You Is Wrong, where she played Marcie Holmes for five seasons.
 
00:00 Welcome and Guest Intro
01:17 Why Cute Period Undies
01:31 Fibroids Sparked the Idea
04:11 On Set With Heavy Flow
06:08 Breaking the Period Taboo
10:36 Work Smarter With Cycles
14:07 Brand Vision and Outreach
20:20 Why Reusables Help Symptoms
23:18 Nonprofits and Passing Knowledge
25:08 Breaking the Silence
25:43 Witch Hunts and Lost Wisdom
27:33 Generational Shift in Talk
29:39 Perimenopause Basics
30:56 Food Stress and Sleep
31:44 Power and Boundaries
34:06 Early Signs to Track
37:45 Hot Flashes and Black Cohosh
39:47 Perimenopause for Women of Color
43:35 Lightning Round and Wrap
46:54 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

Endometriosis Awareness Month P1 - Stasha's Story S1E10

Today's episode is a story of Endometriosis. Stasha shares a bit of her journey, to help raise awareness! A very personal episode, and one that needs to be shared widely.
 
Endo Flare Checklist: https://theperiodcoach.com/endometriois-flare-checklist/
 
Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness.
Our Websites:PeriodCoachingSchool.comKatieBressack.com
Instagram and Facebook:@StashaWashburn @KatieBressack 
Freebies:https://ThePeriodCoach.com/etrcEating For Your Hormones Guide
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

Switch and Save: Mastering Reusable Period Products for Better Health and Environment S3E12

Reusable Period Products: Cups, Discs, Period Underwear & Cloth Pads | Period Besties (Period Coaching)
On the Period Besties podcast, Sasha and Katie discuss reusable period products and why they can be better for the environment, your body, and long-term cost than disposable tampons and pads. They compare experiences with period underwear, cloth pads (including bamboo cores), and menstrual cups, noting benefits like better sleep, easier laundry care, and in some cases lighter flow and less pain. They share practical tips such as using a menstrual cup in the shower while learning, using the “Put A Cup In It” quiz to find a better-fitting cup (including options designed with disability accommodations like seal-breakers), and considering menstrual discs for easier emptying while out. They also cover washing guidance, including skipping fabric softener, using vinegar to help strip detergent buildup, and maintaining absorbency.
 
The Revolution Will Be Bloody get your copy here: https://ThePeriodCoach.com/Revolution 
https://putacupinit.com/quiz/
 
00:00 Welcome and Topic
00:25 Why Go Reusable
01:44 Disposable Impacts
03:07 Personal Benefits
04:37 Period Underwear Tips
07:01 Cups and Concerns
08:09 Cup Quiz and Discs
11:20 Cloth Pads and Materials
15:26 Care and Laundry Hacks
17:33 Q&A and Wrap Up
17:55 Sponsor 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

Unlocking the Power of Your Luteal Phase: Tips for Success S2E9

Unlocking the Power of Your Luteal Phase: Practical Tips for Business and Life
In this episode, Stasha and Katie dive deep into the luteal phase of the menstrual cycle, offering practical advice on how to leverage this phase for business, work, and home management. Learn how to assess problems, employ gratitude, and navigate the emotional and physical challenges of the luteal phase. Get insights on visual skills, dealing with excess estrogen, and more. Tune in as they share personal stories, tips, and wisdom on making the most out of your luteal phase, setting you up for success in both business and personal life. Don't forget to subscribe and catch the next episode on the menstrual phase!
 
Get your copy of Bloody Brilliant Business here: https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book
 
00:00 Welcome to the Period Besties Podcast
01:20 Understanding the Luteal Phase
02:36 Practical Tips for Managing the Luteal Phase
03:51 The Emotional Rollercoaster of the Luteal Phase
11:49 Visual and Practical Tasks During Luteal Phase
16:07 Upcoming Episodes and Conclusion
 
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

Sleep Solutions & Perimenopause: A Late-Night Survival Guide S3E11

Sleep & Perimenopause: Insomnia, Night Waking, Pelvic Floor Tips + Bedtime Routine | Period Coaching
In this Period Besties episode, the hosts discuss how common sleep disruption is in perimenopause, sharing personal experiences with insomnia, middle-of-the-night energy, and persistent fatigue/brain fog even after long sleep.
They explore practical strategies they use and recommend through period coaching, including earlier screen cutoffs and night-shift settings, red bedroom lighting, reducing liquids before bed, limiting alcohol and caffeine, and using paper journaling to calm a racing mind. They also highlight how habitual nighttime bathroom trips can become learned over time and suggest pelvic floor physical therapy and bladder retraining.
The conversation covers supplements and supports they’ve tried—magnesium glycinate, valerian root, CBD/CBN drops, progesterone cycling, and slow-release melatonin—plus prescription gabapentin as a temporary aid, emphasizing “radical self-care” and doing whatever works to protect sleep during perimenopause.
 
00:00 Sleep and Perimenopause
01:09 Night Owl Origins
02:44 Early Peri Insomnia
06:39 Nighttime Pee Training
10:41 Screen and Light Hacks
13:07 Supplements and Meds
16:48 Partner Routine Tips
20:47 Alcohol and Caffeine
22:55 Melatonin and Jet Lag
26:37 Sleep Tools and Cooling
29:33 Radical Self Care
31:10 Wrap Up and Sponsors
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

Ovulation Insights: Powering Productivity and Problem Solving S2E13

Harnessing Ovulation for Business Success | Period Besties Podcast
Welcome to the Period Besties Podcast with Stasha and Katie!
In this episode, we dive into the fascinating world of menstrual coaching, specifically focusing on the power of the ovulation phase and how it can be harnessed for business success. From practical tips and real-world examples to insights on problem-solving across different phases of the menstrual cycle, discover how period coaching can transform your professional and personal life. Tune in for engaging discussions, live coaching, and expert guests, all aimed at helping you make the most of your hormonal cycles. Don't miss our chat on the famous stripper study and how ovulation boosts productivity and sales. Plus, learn about our must-read book, 'Bloody Brilliant Business,' and get access to exclusive bonuses and resources!
 
Get the book here: https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book
 
00:00 Welcome to the Period Besties Podcast
01:20 Introduction to Today's Episode: Ovulation Inflow
01:56 The Power of Ovulation in Business
04:00 Harnessing Ovulation for Personal and Professional Success
12:33 Problem Solving with Ovulation
23:24 Closing Thoughts and Announcements
25:29 Thank You and Goodbye
 
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

Breaking Down Fibroids: Your Guide to Prevention and Relief S3E10

Fibroids 101: Surgery & Natural Support, Estrogen Reduction, Fiber, and Yoni Steaming | Period Besties Podcast
 
On the Period Besties podcast, hosts discuss a listener question from a woman of color about fibroids, options to reduce them, and alternatives to surgery. They explain that surgery can sometimes be the best first step for relief from heavy bleeding, cramping, anemia, fatigue, and pelvic pain/pressure, and emphasize surgery is not a failure—especially before making diet and lifestyle changes to reduce regrowth.
They share risk statistics by race/ethnicity, discuss estrogen dominance as a key factor, and recommend strategies to support estrogen clearance and liver health: increasing fiber (including a daily raw carrot), eating cruciferous vegetables, adding healthy fats, reducing alcohol and caffeine, minimizing toxins (fragrance products, plastics), and cutting back on soda/junk foods.
They also describe yoni steaming practices and cautions around herbs and essential oils, and invite listeners to share updates and questions.
 
00:00 Fibroids Question Intro
00:22 When Surgery Helps
02:00 Risk Stats By Race
03:48 Estrogen Dominance Basics
04:25 Yoni Steaming Explained
07:49 Carrot Hack Estrogen Detox
09:26 Fiber Liver And Toxins
12:31 Junk Food Smart Swaps
14:03 Surgery Is Not Failure
15:39 Wrap Up And Sponsors
 
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