Period Besties Podcast

Protein for the Menstrual Cycle

The Crucial Role of Protein in Menstrual Health
In this episode, our period coaches with over 20 years of combined experience dive into the often overlooked topic of protein and its significant role in menstrual health.
From personal stories about their cycles to the practical tips for increasing your protein intake, join the conversation as Stasha and Katie share essential insights.
Discover how adequate protein supports blood production, energy levels, and overall hormone balance.
Whether you're navigating your cycle, experiencing low energy, or looking to boost your diet, this episode is packed with valuable information. Tune in and learn how to harness the power of protein for better health and happiness!
00:00 Welcome to the Period Besties Podcast
01:30 Checking In: Where Are We in Our Cycles?
04:12 The Importance of Protein for Hormonal Health
18:05 Practical Tips for Increasing Protein Intake
27:01 Final Thoughts and Gentle Reminders
 
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
 

Beat the Bloat: Expert Advice on Tackling Period Bloating S3E21

Reduce PMS Bloating Naturally (Luteal Phase Tips) | Period Besties Podcast | Period Coaching
In this Period Besties Podcast episode, the hosts talk about common cycle-related bloating—especially in the late luteal phase and before a period—and share practical ways to reduce (not necessarily eliminate) it. Tips include choosing comfortable clothing, adding small daily servings of fermented foods like yogurt, sauerkraut, and kimchi (without overdoing it). They also recommend chewing food well, stepping away from the desk to eat, and taking a short walk or gentle movement after meals.
 
Grab your copy of The Revolution Will Be Bloody here: https://ThePeriodCoach.com/Revolution
 
00:00 Welcome and Bloat Talk
01:02 Bloat Body Image and Clothes
03:06 Fermented Foods Daily
04:24 Dairy Swaps That Help
05:29 Hydration and Bloat Teas
07:11 Hot Water and Iced Drinks
08:52 Book Break The Revolution
09:58 Walk After Eating
12:29 Castor Oil for Relief
13:48 Quick Fixes and Food Choices
16:26 Digestive Bitters and Wrap Up
17:23 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

Interview with Airlie founder of My Period Pal

The Inspiring Journey of Airlie and My Period Pal.
Join Stasha and Katie on the Period Besties Podcast, where they chat with Airlie, the innovative creator of My Period Pal, a revolutionary product designed to reduce period pain.
Airlie shares her inspiring story from personally suffering excruciating period pain after childbirth in the Philippines, to inventing a reflexology-inspired solution, and turning it into a thriving business helping women worldwide.
Learn about her journey through obstacles, including manufacturing challenges during COVID, and her unique decision to pivot into higher-volume sales.
Discover how period coaching and innovative menstrual products like My Period Pal can significantly improve women's health and wellness.
Stick around to the end for delightful discussions about British comedy mystery shows and a special promo code for listeners. Don't miss this engaging and informative episode!
 
20% off coupon code at checkout: PERIODBESTIES
 
00:00 Welcome to the Period Besties Podcast
01:19 Introduction to Today's Episode
03:12 Airlie's Inspiring Journey
04:08 The Birth of My Period Pal
08:11 Challenges and Triumphs
13:25 Navigating the Business World
29:54 Expo East Experience
39:04 Navigating Social Media Breaks
41:25 Embracing Wellness in Business
42:46 Exploring Self-Care Practices
49:04 Lightning Round Fun
01:02:13 Inspiring Final Thoughts
01:03:14 Closing Remarks and Thank Yous
 
www.myperiodpal.com
instagram: @my_period_pal
 
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
 

Castor Oil Hacks for Hormonal Harmony: Easy Tips for Women’s Wellness S3E20

Castor Oil Packs for Period Pain, Bloating & Hormone Support | Period Coaching Tips
In this Period Besties Podcast episode, Stasha and Katie share how they use castor oil (with or without a traditional castor oil pack) as part of their period coaching toolkit for cycle support. They share personal experiences including reduced thyroid nodule concern after regular topical use and decreased premenstrual breast tenderness. They cover using old towels/shirts to protect sheets, adding heat (heating pad, hot water bottle, or electric blanket) to support absorption, digestion, and bowel movements, and using castor oil for cramps, hip/back aches, joint pain, gas, and bloating. 
 
Register for Stasha's free class here: https://stasha.kartra.com/page/Superpowers
 
00:00 Welcome and Castor Oil Intro
00:37 Personal Wins Thyroid and Boobs
01:47 DIY Packs and Cycle Placement
03:14 Free Cycle Superpowers Class
03:52 Travel Stick and Sheet Tips
05:36 Heat Hacks for Cramps Digestion
08:31 Quality Oil and Where to Buy
09:55 Co Ops and Brooklyn Memories
11:19 Safety Notes and Wrap Up
12:09 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 

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