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They call out weight/BMI-based assumptions as outdated and often lazy, encourage patients to turn away from the scale if needed, and discuss why routine vitals may be taken each visit.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

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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/

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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

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Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

Today Katie and Stasha have a quick episode to help you reduce PMS quickly!

PMS has over 200 symptoms, big ones include:

• Mood swings

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/

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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

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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

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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

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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/

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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

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Unlocking the Power of Your Luteal Phase: Practical Tips for Business and Life

In this episode, Stasha and Katie dive deep into the luteal phase of the menstrual cycle, offering practical advice on how to leverage this phase for business, work, and home management. Learn how to assess problems, employ gratitude, and navigate the emotional and physical challenges of the luteal phase. Get insights on visual skills, dealing with excess estrogen, and more. Tune in as they share personal stories, tips, and wisdom on making the most out of your luteal phase, setting you up for success in both business and personal life. Don't forget to subscribe and catch the next episode on the menstrual phase!

Get your copy of Bloody Brilliant Business here: https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book

00:00 Welcome to the Period Besties Podcast

01:20 Understanding the Luteal Phase

02:36 Practical Tips for Managing the Luteal Phase

03:51 The Emotional Rollercoaster of the Luteal Phase

11:49 Visual and Practical Tasks During Luteal Phase

16:07 Upcoming Episodes and Conclusion

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