Pain Free Periods with Stasha

Chronic Inflammation & Period Pain: How to Cool the Fire for Pain Free Periods | Episode 3In episode three of Pain Free Periods with Stasha, period coach Stasha Washburn explains chronic inflammation as a key root cause of period pain and how it increases prostaglandins, leading to worse cramps, heavier bleeding, longer periods, stronger PMS symptoms, and possible fertility impacts, especially with endometriosis.

She distinguishes acute vs. chronic inflammation and reviews common drivers including diet (processed foods, sugar, refined oils, alcohol), chronic stress, environmental toxins, gut imbalance, hormonal birth control, underlying conditions (endometriosis, PCOS, autoimmune issues), and lack of movement or overly intense exercise.

Stasha shares signs that inflammation may be driving symptoms and offers actionable steps.

Contact:[email protected]

PeriodCoachingSchool.com

Chart: https://ThePeriodCoach.com/ETRC

Book a call: https://stasha.kartra.com/calendar/DeepDive 00:00 Welcome and Recap00:54 Acute vs Chronic01:50 What Causes Inflammation04:22 Why Cramps Worsen05:36 Heavy Bleeding and PMS07:14 Signs and Clues09:17 Onion Layer Approach09:56 Anti Inflammatory Foods16:16 Cut Sugar Oils Alcohol21:37 Gluten and Dairy Trial24:55 Gut Support Ferments29:25 Stress Sleep Movement31:54 Supplements and Actions33:51 Recap and Next Week

Pain-Free Periods Ep 2: Estrogen Dominance Explained (It’s a Ratio Problem) + How to Balance Estrogen & ProgesteroneIn episode 2 of Pain-Free Periods with Stasha, period coach Stasha continues the series on root causes of period pain by focusing on estrogen–progesterone balance and why “estrogen dominance” is often a ratio issue, not simply high estrogen.

She explains estrogen’s role in building the uterine lining and progesterone’s role in calming inflammation and balancing the cycle, how a thick lining can drive higher prostaglandins and more cramps, and symptoms linked to an imbalanced ratio (heavy bleeding, clots, PMS/PMDD mood changes, breast tenderness, bloating, fibroids, ovarian cysts, irregular cycles, and endometriosis progression).

She shares a step-by-step “onion layer” framework: lower estrogen (support liver and gut, reduce plastics/beauty product exposure, cut back alcohol) and raise progesterone (manage stress, support ovulation, use nutrients like B6, C, zinc, and consider Vitex/chasteberry with doctor guidance).Contact:https://[email protected] Book a call: https://stasha.kartra.com/calendar/DeepDive 00:00 Welcome and Recap00:56 Cycle Dance Metaphor02:21 Estrogen Dominance Explained04:22 Why Ratio Causes Pain06:37 Signs Your Ratio Is Off08:57 Testing vs Symptom Tracking10:57 One Layer at a Time13:28 Lowering Estrogen Tips16:45 Raising Progesterone Basics21:44 Pick One Action23:20 Wrap Up and Next Episode

How to Start Tracking Your Menstrual Cycle (Without Apps)Stasha, host of The Onion Peel miniseries, explains how to start tracking your menstrual cycle as a key tool for reducing period issues, understanding ovulation, and planning life in sync with your cycle.

She recommends charting with pen and paper—specifically a coloring mandala tracker—instead of period apps, arguing apps guess, reduce mind-body connection, and in the U.S. can be subpoenaed.

She advises starting with day one (first day of bleeding), and tracking pain (1–10), flow (light/medium/heavy, clots), and energy (high/medium/low). Once consistent, add mood, sleep, stress/anxiety, and food, experimenting one cycle at a time to identify patterns and clues.

My Mandala: https://ThePeriodCoach.com/ETRC

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

[email protected]:00 Welcome to The Onion Peel00:49 Why Cycle Tracking Matters01:31 Pen and Paper Over Apps02:44 Start With Day One03:01 Track Pain and Flow03:37 Add Energy Mood Sleep04:06 Food Experiments and Patterns05:02 Get the Free Mandala05:24 Tracking Beats Any Quiz06:04 Wrap Up and Next Steps

What to Eat During Your Period to Reduce Period Pain (Magnesium, Omega-3s & Ginger)In this episode of The Onion Peel, Stasha the Period Coach and endometriosis survivor answers whether certain foods can help reduce period pain, arguing diet can be more impactful than over-the-counter medicines for immediate relief.

She shares three key choices that repeatedly help clients.

She also advises avoiding three things that increase period pain.

Sweet Potato Chocolate Pudding Recipe: https://theperiodcoach.com/sweet-potato-chocolate-pudding/

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

[email protected]:00 Welcome and Question00:19 Food as Pain Relief00:56 Magnesium for Cramps01:28 Omega 3 Anti Inflammatory01:57 Ginger Secret Weapon02:45 Foods to Avoid03:09 Smart Sweet Swap03:52 Quick Action Plan04:11 Wrap Up and Goodbye

Is Your Period Pain Normal? When to See a Doctor + Symptom Log TipsIn this bonus miniseries episode of The Onion Peel, host Stasha the Period Coach answers a listener question about how to tell if period pain is normal or if it’s time to see a doctor. She explains that period pain that stops you from living your life—causing you to miss work, school, or social plans—is not normal, and pain is a signal that something needs attention, not weakness.

Stasha encourages listeners to trust themselves if they’re wondering whether it’s “bad enough,” and recommends starting a daily symptom log tracking pain levels, food, sleep, and mood to bring data to a medical appointment. She also advises finding a new doctor if you feel dismissed and invites listeners to send questions via Instagram or email.

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

[email protected]

00:00 Welcome and Bonus Series00:23 Listener Question Setup00:44 When Pain Isn’t Normal00:57 Rest vs Warning Signs01:32 Trust Your Body01:45 Symptom Log Tips02:07 Advocate at the Doctor02:26 Wrap Up and Call In

Pain Free Periods: 4 Root Causes of Period Pain (Hormones, Inflammation, Nutrients, Stress) | Episode 1

In episode one of Pain Free Periods with Stasha, The Period Coach and endometriosis warrior, Stasha explains how this podcast serves as a weekly audio masterclass focused on prevention and real solutions for menstrual pain, not just coping.

She defines what a period coach does—helping you understand your full cycle and the nutrition, stress, movement, and lifestyle factors driving pain.

Stasha shares four common root causes of period pain: hormonal imbalance (excess estrogen relative to progesterone), chronic inflammation, nutrient deficiencies (including magnesium, zinc, B vitamins, and iron), and stress/nervous system dysregulation.

She offers signs to look for, practical starting strategies, and action steps: identify which causes fit you, choose one small change, track symptoms, and build relief layer by layer.

Contact: https://ThePeriodCoach.com

[email protected]

Book a call: https://stasha.kartra.com/calendar/DeepDive

00:00 Period Pain Takeover

00:57 Meet Your Period Coach

01:51 Four Root Causes Preview

02:16 Hormonal Imbalance Explained

03:28 Chronic Inflammation Clues

05:10 Nutrient Deficiencies Fixes

07:00 Stress And Nervous System

08:27 Action Steps And Tracking

10:58 Wrap Up And Next Episode

12:17 Connect And Work Together

13:09 Final Sendoff