Pain Free Periods with Stasha

Ovulation: The Summer Phase of Your Cycle | Pain Free Periods with Stasha Podcast

Stasha Washburn continues her cycle syncing series by focusing on ovulation as the “star of the show,” explaining that you can bleed without ovulating and miss out on progesterone, which supports mood, relaxation, anti-inflammatory effects, and long-term brain, bone, and heart health; she urges reconsidering hormonal birth control if it stops ovulation. She describes ovulation as a short 3–4 day “summer/full moon” phase with peak estrogen, a testosterone spike, and an LH surge, bringing confidence, extroversion, and strong verbal/creative energy, though sleep and focus may be harder and neurodivergent listeners may feel scattered. She reviews fertility timing, ovulation pain (Mittelschmerz) and getting checked, suggests “do” tasks like negotiating or presenting, outlines supportive foods/scents/movement, and explains confirming ovulation via basal body temperature (and optional cervical mucus/cervix tracking), noting tracking can reveal perimenopause; next week she will deep dive into endometriosis.

Chat here: https://stasha.kartra.com/calendar/DeepDive

Temp drop 15% discount: http://www.tempdrop.com/discount/WASHBURNTEMPDROP10

00:00 Welcome and Series Recap

00:51 Why Ovulation Matters

02:35 Summer Phase Energy

05:26 What Happens in Ovulation

07:58 Mid Cycle Pain Explained

09:17 Neurodiversity and Overwhelm

11:56 Ovulation Is the Do Phase

13:22 Sensual System Food and Taste

15:58 Scents Movement and Media

20:40 How to Confirm Ovulation

27:22 Weekly Action Step and Charting

28:42 Whats Next and Closing

Cycle Syncing: The Follicular Phase (Spring) for Energy, Planning, and Pain-Free Period Support

Stasha Washburn continues her cycle syncing series by explaining the follicular phase (spring/wood) that follows the menstrual phase, when estrogen rises and energy, extroversion, mood, and mental clarity often return. She frames this phase as a strategic time for growth, planning, creativity, and answering “how” questions (problem-solving, communication, boundaries, and self-care), noting that follicular length can expand or contract with stress, illness, or life events and encouraging charting signs like cravings and introversion/extroversion. She shares “sensual system” supports. She reassures painful-period listeners to ramp up gently and integrate one change at a time, previews ovulation next.

https://stasha.kartra.com/calendar/DeepDive

00:00 Welcome and Series Setup

00:28 Follicular Phase Spring Energy

02:07 Timing and Stress Effects

05:17 Hormones and Productivity

07:32 Spring Not Pushing

08:59 How Questions Superpower

12:11 Sensual System Taste

16:04 Scent and Daily Rituals

17:10 Movement and Exercise Build

19:17 Sight Sound and Spirit

21:18 Painful Periods Reassurance

23:32 Recap and Next Episode

Cycle Syncing Your Menstrual Phase (Winter): Rest, Release, and Support for Painful Periods

Stasha Washburn, The Period Coach and endometriosis survivor, continues a cycle syncing series by focusing on the menstrual phase (day one of bleeding through the period), described as “winter” and a time to rest, receive, and release. She explains that hormones and energy are at their lowest, prostaglandins and inflammation are high, and that while mild cramping can be common, debilitating pain, vomiting, passing out, extreme fatigue, or depression signal imbalance and are not normal or the listener’s fault. She contrasts deep luteal and menstrual experiences, including PMDD relief when bleeding begins, and emphasizes that fighting the need to slow down can worsen symptoms. She offers menstrual-phase supports via the “sensual system”: deep, nourishing iron-building foods (beets, greens, mushrooms, seaweed, bone broth, lentils/beans, liver, dark chocolate), avoiding artificial fragrances, using calming scents (lavender, clary sage, jasmine), prioritizing rest and gentle movement, softer light and sound, reduced screen stimulation, and journaling “why” questions, choosing one change to try each month.

Free Call: https://stasha.kartra.com/calendar/DeepDive

Revolution Book: https://ThePeriodCoach.com/Revolution

Flow Freedom: https://theperiodcoach.com/flow-freedom/

00:00 Welcome and Cycle Syncing

00:32 Deep Luteal Recap

01:36 Menstrual Phase Winter

04:05 Pain Is Not Normal

06:08 What a Healthy Period Looks Like

08:16 Hormones and Low Energy

12:42 Rest and Mindset Shift

14:02 Winter Metaphor Explained

15:53 Normal vs Concerning Symptoms

18:38 Taste Blood Building Foods

21:10 Smell and Hormone Disruptors

23:12 Touch and Gentle Movement

25:39 Sight and Sound Soften Inputs

28:07 Journaling Your Why

30:17 Pain Onion Whole Cycle

31:59 Pick One Change Summary

33:15 Next Week and Closing

Deep Luteal Phase Cycle Syncing: Rest, PMS vs PMDD, and Immune-Boosting Support | Pain-Free Periods

Stasha Washburn explains cycle syncing for the deep luteal phase, the days before a period when progesterone and estrogen drop as the corpus luteum breaks down, often bringing low energy and sharper boundaries.

She stresses PMS is a hormonal imbalance (not a normal phase) that appears here, with PMDD as a more extreme form, and cites possible drivers like low progesterone, excess estrogen, nutrient deficiencies (magnesium, zinc, B vitamins), chronic stress, and inflammation, noting tracking via bloodwork or tools like Mira.

Support focuses on rest (earlier bed, naps), avoiding HIIT/cardio, gentle movement (restorative yoga, Tai Chi/Qigong, walking), lowering stimulation (dim screens, softer sounds/lights), scents like eucalyptus/geranium/clary sage, immune-supporting pungent foods (garlic, onion, horseradish/fire cider, shiitake, ginger), and journaling on what’s working and what to release before bleeding.

Promised links:

Mira - https://mira-fertility.pxf.io/qWgVGn

The Revolution Will Be Bloody - https://ThePeriodCoach.com/Revolution

Chat with me - https://stasha.kartra.com/calendar/DeepDive

00:00 Welcome and Cycle Syncing

00:52 Deep Luteal Explained

04:01 Hormone Drop and Energy Shift

05:46 Rest Is Nonnegotiable

10:46 PMS vs PMDD Spectrum

13:04 Root Causes and Testing

16:24 Sensual System Foods

19:05 Scents and Aromatherapy

20:30 Gentle Movement Only

25:05 Softer Sights and Sounds

28:35 Journaling and Letting Go

32:22 Recap and Next Episode

Cycle Syncing for Pain Free Periods: How to Support Your Luteal Phase

Stasha Washburn continues her cycle syncing miniseries by focusing on the early luteal phase—the phase after ovulation that sets the stage for the rest of the cycle. She explains hormonal shifts, including the corpus luteum producing progesterone for about 9–10 days and a post-ovulation estrogen drop that can affect mood, energy, and confidence, emphasizing this is not a personal flaw.

She frames luteal as a “what question” powerhouse for identifying what’s working, what isn’t, and where boundaries are being crossed, advising to note irritations without acting immediately. She shares cycle-sync supports through her “sensual system”; listeners are urged to try one practice this week and return next week for deep luteal.

Promised Links:

Chart: https://ThePeriodCoach.com/ETRC

Flow Freedom: https://theperiodcoach.com/flow-freedom

Book: https://ThePeriodCoach.com/Revolution

Free call: https://stasha.kartra.com/calendar/DeepDive

Chocolate pudding recipe: https://theperiodcoach.com/sweet-potato-chocolate-pudding/

00:00 Welcome and Series Setup

00:39 Why Start With Luteal

01:42 Luteal Basics and Hormones

05:07 Energy Dip and Mood Shift

06:02 What Questions Superpower

07:16 Boundaries and BS Meter

11:48 Sensual System Overview

12:27 Foods for Progesterone

14:53 Calming Scents and Smell

17:06 Gentle Movement and Rest

18:44 Softer Sights and Sounds

21:03 Spirit Journaling Practice

21:42 Mindset and Action Step

26:20 Recap and Next Episode

28:15 Wrap Up and Resources

Cycle Syncing 101: A Five-Phase Map to Reduce Period PainStasha Washburn, an endometriosis survivor and period coach, introduces a new miniseries on cycle syncing after covering four root causes of period pain: hormonal imbalance, chronic inflammation, nutrient deficiencies, and stress/nervous system dysregulation. She shares how she received an endometriosis diagnosis without surgery by advocating with her OBGYN and encourages listeners to self-advocate.

She defines cycle syncing as aligning food, movement, work, social life, and self-care with menstrual cycle rhythms to reduce stress and pain and improve energy, mood, clarity, and self-trust. Stasha explains her five-phase model—early luteal, deep luteal, menstrual, follicular, and ovulation—outlining key hormonal shifts and “what/why/how/do” focus questions. She debunks the myth that syncing must be perfect and gives an action step: start charting from day one of bleeding, tracking pain, flow, clots, energy, and mood without judgment.

Free chart: https://ThePeriodCoach.com/ETRC

Flow Freedom: https://theperiodcoach.com/flow-freedom/00:00 Welcome and Mission00:39 Endometriosis Diagnosis Story02:57 Why Cycle Syncing Now05:16 Cycle Syncing Defined08:14 Benefits for Pain and Energy09:33 Links to Root Causes11:50 Five Phase Cycle Model13:27 Phase Tour Luteal to Ovulation20:32 Myth of Perfection23:55 Action Step Track Your Cycle25:50 Recap Next Week and Wrap

Stasha’s Endometriosis Story: From Debilitating Period Pain to Practical Healing ProtocolsHost Stasha shares her personal history with severe period pain and endometriosis symptoms after five episodes on root causes (hormonal imbalance, chronic inflammation, nutrient deficiencies, and stress/nervous system dysregulation).

She describes passing out from pain as a teen, days of vomiting, diarrhea, heavy bleeding, and being dismissed and medically gaslit, despite trying prescription painkillers and numerous birth controls.

She explains how the experience left her traumatized, shaped her mission to provide accessible, effective pain relief, and led her to research widely beyond Western medicine.

Two key turning points were eliminating gluten due to inflammation and realizing overwork and “hustle culture” worsened symptoms, prompting lifestyle, trauma, and nervous system work alongside diet and cycle-based nutrition.

She invites listeners to write their own story and previews upcoming practical protocols, cycle syncing, and life-design for pain reduction.00:00 Welcome and Recap00:29 Why My Story Matters03:47 Writing the Book05:08 First Periods and Fainting07:25 High School Shame09:19 Hollow Bones Fatigue11:41 Bathroom Floor Hell16:06 Doctors and No Diagnosis18:44 Dark Thoughts and Survival22:31 Pain Tolerance Proof24:02 Trauma and Healing Tools26:40 Finding My Own Answers28:24 Two Breakthrough Moments30:55 Redefining Success33:16 Mission and Ripple Effect37:24 Action Step Tell Your Story38:15 Whats Next and Resources39:45 Final Rallying Cry

Stress, Cortisol, and Your Nervous System: The 4th Root Cause of Period PainLinks Promised: Chart ~ https://ThePeriodCoach.com/ETRCFlow Freedom ~ https://theperiodcoach.com/flow-freedomPeriod Besties LIVE ~ https://ThePeriodCoach.com/Live2026Free call ~ https://stasha.kartra.com/calendar/DeepDive
Stasha, host of Pain-Free Periods and an endometriosis survivor, explains stress and nervous system dysregulation as the fourth major root cause of period pain, alongside hormonal imbalance, inflammation, and nutrient deficiencies. She describes how chronic stress elevates cortisol, which diverts pregnenolone away from progesterone, contributing to estrogen dominance, thicker uterine lining, increased prostaglandins, and more pain; prolonged cortisol also drives inflammation and increases pain sensitivity. She contrasts sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) states, lists signs of dysregulation (tension, poor sleep, headaches, digestive issues, anxiety, brain fog, dissociation, severe PMS, spotting), and shares practical steps: deep belly breathing (e.g., 4-7-8), qi cycling, gentle movement, micro resets, prioritizing 8–9+ hours of sleep with routine, and boundary setting, encouraging listeners to pick one practice, chart results, and tune in next week for her diagnosis story.00:00 Welcome and Overview00:45 Fourth Root Cause Stress02:17 Why Stress Worsens Pain05:22 Cortisol Hormone Disruption07:37 Inflammation and Sensitivity08:30 Nervous System Modes10:48 Signs of Dysregulation15:25 You Are Not Broken18:31 Breathing to Calm Down22:31 Qi Cycling Technique24:10 Gentle Movement Practices25:37 Daily Resets and Sleep28:12 Boundaries and Action Plan31:14 Recap Next Episode Tease32:53 Share and Closing

Qi Cycling for Period Pain Relief: A Simple Energy Meditation ToolIn this bonus “The Onion Peel” episode, Stasha (the period coach and endometriosis survivor) shares Qi Cycling, a simple, portable energy meditation she uses during endometriosis flares to reduce period pain, anxiety, and stress, especially when she can’t access or keep down pain meds. She explains qi as energy flowing through meridians and uses a river-and-blockage metaphor to describe stagnation in the pelvic “lower dantian” (below the belly button). Listeners are guided through breathing and visualization: inhale clean qi through the third eye into the lower dantian, then exhale stagnant qi out the crown; she also teaches cycling down the front/up the back or the reverse, choosing the direction that feels best, often in sets of three. She notes it can calm the nervous system, reduce tension, and can be adapted (e.g., exhaling through the perineum), recommending daily practice and inviting listeners to share results and explore her Flow Freedom course.

Download your Endometriosis Flare Checklist here: https://theperiodcoach.com/endometriois-flare-checklist

Check out Flow Freedom here: https://theperiodcoach.com/flow-freedom
00:00 Welcome to Onion Peel00:48 Qi Cycling Lifeline02:28 What Is Qi05:13 River Blockage Metaphor06:59 Pelvic Dantian Basics07:43 Yin Yang Imbalance09:06 How to Qi Cycle13:46 Front Back Direction15:39 Guided Breathing Practice19:04 Why It Helps Pain20:23 Advanced Variations Anywhere23:16 Daily Action Step24:19 Connect and Next Steps25:05 Closing Encouragement

Nutrient Deficiencies and Period Pain: 5 Essentials for Pain-Free PeriodsStasha Washburn, host of Pain Free Periods, continues her series on the four root causes of period pain by focusing on nutrient deficiencies and how lacking key vitamins and minerals can impair hormone regulation, inflammation control, and uterine muscle function, increasing pain.

She highlights five essential nutrients—magnesium, zinc, B vitamins (especially B6), iron, and omega-3 fatty acids—explaining why each matters, common signs of low levels, and food sources.

She cautions against supplementing without guidance, recommends testing, and urges a “food first” approach.

Action step: choose one nutrient and one food source to add this cycle, track symptoms, and build changes gradually; next episode covers stress and nervous system dysregulation.

Tracking chart: https://ThePeriodCoach.com/ETRC

https://www.instagram.com/stashawashburn/

[email protected]

Talk to me: https://stasha.kartra.com/calendar/DeepDive00:00 Series Recap and Setup01:16 Why Deficiencies Hurt02:44 Magnesium for Cramps03:40 Zinc for Progesterone05:08 B Vitamins and PMS06:22 Iron and Heavy Periods09:23 Omega 3 Anti Inflammation10:10 Test First Food First12:00 One Small Weekly Step14:20 Recap Next Episode Outro