Period Besties Podcast

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.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 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

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: [email protected] 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

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: [email protected] 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

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: [email protected] 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

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.com KatieBressack.com Instagram and Facebook: @StashaWashburn @KatieBressack Freebies: https://ThePeriodCoach.com/etrc Eating For Your Hormones Guide Books: The Revolution Will Be Bloody https://ThePeriodCoach.com/Revolution Bloody 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

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: [email protected] 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