Period Besties Podcast

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

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