The Women’s Brain with Dr. Sarah McKay: PMS, Culture, Pregnancy Brain Changes & Menstrual Cycle Neuroscience

On the Period Besties Podcast, the hosts interview neuroscientist and author Dr. Sarah McKay (The Women’s Brain) about why women’s brains are adaptable rather than “broken” by hormones. McKay explains research showing huge cross-cultural variation in reported PMS (e.g., France ~12%, Switzerland ~10%, Spain ~73%, Iran ~96%), suggesting expectations and social context influence symptoms, and shares findings from objective mood-tracking studies showing most women’s mood varies more with stress, support, and sleep than cycle day. They discuss pregnancy-related brain reorganization (average ~4% cortical volume reduction in social cognition areas) linked to attachment and long-term changes, and why “baby brain” can reflect attention demands and lack of support. McKay reviews decades of data showing cognition is largely stable across the menstrual cycle, while brain networks can shift around ovulation, and emphasizes sleep and social connection as key supports; she also encourages volunteering for women’s brain research.

Dr. Sarah McKay is a neuroscientist and science communicator who simplifies brain science for health and well-being, performance, and creativity. Sarah completed her MSc and PhD in neuroscience at Oxford University. After relocating to Australia and completing five years of postdoctoral research on spinal cord injury, Sarah hung up her lab coat to establish Think Brain, which offers online professional development training in applied neuroscience and brain health. Sarah has written three books: The Women's Brain Book: The neuroscience of health, hormones, and happiness was published in 2018 (with a second edition due 2025). Her second book Baby Brain: The surprising neuroscience of how pregnancy and motherhood sculpt our brains and change our minds (for the better), was published in 2023. Her third book on brain health is for the iconic ‘For Dummies’ brand.

www.drsarahmckay.com

https://www.instagram.com/drsarahmckay/

Free gift: Women's Brain Health Briefing Weekly micro-briefings on the latest neuroscience research: clear, evidence-based and usable.

https://drsarahmckay.com/newsletter/

00:00 Welcome and Guest Intro

00:28 Reframing the Female Brain

02:01 PMS and Culture Shock Data

05:16 Objective Mood Tracking Study

07:54 Empowerment and Attribution

10:45 Pregnancy Brain Rewiring

13:25 Matrescence Benefits vs Mum Brain

19:33 Supermom Myth and Support Systems

20:00 Menopause Brain Data Gaps

24:48 Individual Variation Across Life

26:59 What the Menstrual Cycle Does

28:55 Workplace Studies History

30:54 Sex Differences Tested

32:34 Mood Versus Cognition

33:41 Cognitive Load Analogy

35:31 Neurons And Estrous Cycle

37:14 Brain Networks Shift

39:25 PMDD Salience Network

42:02 Cycle Disorders Research Limits

44:49 Volunteer For Studies

46:20 Sleep And Social Support

48:12 Lightning Round And Wrap

50:56 Sponsors And Outro

Todays episode is sponsored by:

Email us: [email protected]

Our Websites:

Instagram and Facebook:

Freebies:

Books:

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

Snacking Smart with Stasha & Katie - Join Stasha and Katie on the Period Besties Podcast as they dive into the world of hormone-supportive snacks!

With over 20 years of collective experience in period coaching, they share their favorite snack ideas that keep energy levels stable and help balance blood sugar throughout the day. From Vermont meat sticks to hummus and raw carrots, discover a delightful mix of nutrient-rich snacks to support your well-being.

Whether you're a fan of purse jerky or homemade trail mix, this episode is packed with practical tips for staying nourished and happy. Perfect for those looking to improve their snacking habits or budding period coaches seeking inspiration!

00:00 Welcome to the Period Besties Podcast

01:19 Introduction to Today's Episode

01:35 Snack Essentials and Favorites

08:45 Seasonal Snacking Habits

13:31 The Importance of Snacking for Hormonal Health

16:32 Conclusion and Next Episode Preview

Todays episode is sponsored by:

Our Websites:

Instagram and Facebook:

Freebies:

Books:

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

Period Besties Live & Unfiltered (Sept 21–25): Meet the Period Coach Experts + Ask Your Questions Live

Stasha Washburn and Katie Bressack announce Period Besties Live & Unfiltered, a live interactive event running September 21–25 with seven panels featuring doctors, experts, and moderators where attendees can ask questions in real time and build community around women’s health.

Panels cover Thin Doesn’t Equal Thrive (including GLP-1s, undernourishment, and mental health), Hormone Therapy Real Talk (for perimenopause/HRT), Bloody Brilliant Business (working with your cycle), Feed Your Flow (nutrition myths and hormone-supportive eating), Moving with Your Cycle (exercise), Fertility Awareness and Birth Control, and Wired but Tired (stress and sleep).

A $97 VIP option includes daily extra calls with Katie and Stasha, lifetime access to panel recordings, books, and additional speaker bonuses, with limited spots.

Free seats are available at www.ThePeriodCoach.com/live2026 

00:00 Big Live Announcement

03:27 Why It’s Live

05:52 Panel Thin Doesn’t Thrive

08:43 Hormone Therapy Real Talk

11:08 Cycle Based Business

14:40 Feed Your Flow Nutrition

17:31 Move With Your Cycle

18:32 Fertility Awareness Options

20:46 Wired But Tired Finale

22:24 All Star Guest Lineup

25:13 VIP Perks And Pricing

28:29 Who This Event Helps

31:02 How To Register

32:28 Final Goodbye And Sponsors

Todays episode is sponsored by:

Email us: [email protected]

Our Websites:

Instagram and Facebook:

Freebies:

Books:

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

Delicious Lunch Ideas to Support Your Hormones

In this fun and informative episode, the besties continue their conversation on hormone-supporting foods with a lunch-focused discussion.

From the love of pesto and batch-cooked leftovers to versatile bowls and hearty soups, Stasha and Katie share their favorite lunch ideas.

Whether you're into Mediterranean flavors, protein-packed meals, or creative deconstructed sandwiches, there's something for everyone.

Tune in for practical tips, hormone-boosting recipes, and a dash of humor to inspire your next lunch!

00:00 Welcome to the Period Besties Podcast

01:19 Introduction to Today's Topic: Lunch for Hormonal Support

01:54 Stasha's Go-To Lunch: Leftovers and Pesto

04:36 Katie's Favorite Lunches: Bowls and Chicken Salad

06:14 The Importance of Not Skipping Lunch

13:30 Seasonal and Cyclical Eating for Hormonal Balance

17:22 Conclusion and Listener Engagement

Todays episode is sponsored by:

Our Websites:

Instagram and Facebook:

Freebies:

Books:

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

Peptides & GLP-1s Explained: Microdosing, Benefits, Risks, and How to Use Them Safely | Period Besties Podcast In this Period Besties episode, hosts interview wellness expert Elissa Goodman about GLP-1s and peptides, explaining that peptides are chains of amino acids that support repair and that GLP-1s help lower blood sugar, reduce hunger and “food noise,” and may offer broader metabolic benefits; she also mentions a “GLP-3” coming to market. Goodman discusses microdosing to reduce side effects like nausea and constipation, concerns about under-eating, nutrient deficits, becoming “too skinny,” and muscle loss without resistance training. She reviews popular peptides (GHK-Cu, TB-500, BPC-157, “Glow Stick,” “Wolverine,” Selank for anxiety, Epitalon for telomeres, and Mot-C/Moxie for cognition/energy), emphasizes sourcing via doctors and compounding pharmacies rather than buying online, and describes her bloodwork-based process. They touch on autoimmune issues, PCOS/PMOS, inflammation, liver support, foundational habits (sleep, hydration, protein, vegetables/fiber), and her offered free consultation.

www.elissagoodman.com

@elissagoodman on instagram + tiktok, elissagoodman.substack.com

30 Min Consultation: email [email protected] or see description here https://elissagoodman.com/one-on-one/ 

Elissa Goodman is a Los Angeles-based holistic nutritionist, cleanse expert, author, and founder of EG Kitchen. After navigating her own health challenges, including cancer and autoimmune issues, Elissa built her practice around helping people feel better through food, lifestyle, functional testing, and personalized wellness support. Her approach is rooted in the belief that what we eat, how we live, and how we support the body daily can deeply impact energy, digestion, hormones, inflammation, and long-term health.

00:00 Welcome and Guest Intro

00:27 GLPs and Peptides Explained

01:29 Microdosing Benefits and Risks

03:11 Peptide Types and Use Cases

06:54 Safety and Sourcing Concerns

08:52 Side Effects and Dosing Basics

11:44 Bloodwork and Medical Oversight

13:18 Autoimmune and Inflammation Potential

17:03 Peptides vs Pharma and Psychedelics

19:02 Injury Recovery and Finding Resources

21:22 Anxiety Support with Selank

23:22 Food Noise and Eating Enough

28:01 Intentional Health and Aging Well

30:31 Cycles and Periods Check-In

31:06 GLP-1s and PCOS

33:18 Hormones Need Nutrition

35:23 Testing Beyond Bloodwork

38:00 Back to the Basics

39:05 Fiber and Detox

40:13 Liver Support Deep Dive

43:37 Daily Nonnegotiables

47:04 Supplement Overload

48:56 Finding the Right Doctor

52:12 Wrap Up and Lightning Round

55:15 Final Thanks and Outro

Todays episode is sponsored by:

Email us: [email protected]

Our Websites:

Instagram and Facebook:

Freebies:

Books:

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

Breakfast Ideas for Hormone Balance 

Join us for a fun and open conversation about all things periods, hormones, and breakfast ideas. In this episode, we're diving into our favorite breakfast recipes to kickstart your day and keep your hormones balanced.

From savory breakfast tacos to protein-packed salmon cakes, and even creative ways to enjoy oatmeal - there's something for everyone!

Whether you're a sweet or savory breakfast person, you'll find inspiration here. Plus, we share tips on how to tune into your cycle and adjust your meals accordingly.

Don't forget to share your favorite breakfast ideas with us in the comments or tag us on Instagram.

Let's make breakfast the best meal of the day!

Tune in for more food-fueled episodes coming up and remember, no topic is TMI with your Period Besties. 🌸🥓🍳

00:00 Welcome to the Period Besties Podcast

01:19 Introduction to Today's Episode

01:45 Breakfast Ideas and Tips

02:22 Savory Breakfast Options

03:49 Sweet and Savory Breakfast Combinations

11:47 Experimenting with Breakfast Choices

20:19 Listener Engagement and Future Episodes

23:21 Closing Remarks and Sponsor Shoutout

Todays episode is sponsored by:

Our Websites:

Instagram and Facebook:

Freebies:

Books:

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

Perimenopause, Neurodivergence & Self-Advocacy: ADHD, Hormones, and Accommodations with Meredith Canaan | Period Besties

In this episode of Period Besties, Stasha interviews business and marketing expert Meredith Canaan about neurodivergence, perimenopause, and advocating for diagnoses and accommodations. Meredith shares her 1990s learning-disability diagnoses, later recognizing ADHD traits as estrogen changes affected executive function, and describes self-advocacy that led to ADHD medication.

They discuss why ADHD/autism diagnoses are rising (DSM-5 changes and social media), how hormones influence cognition across the menstrual cycle and menopause, and how accommodations improve quality of life for invisible conditions like ADHD and endometriosis.

Meredith covers practical advocacy steps, partnering for complementary executive-function strengths, and self-care strategies.

Free gift: “Guide for Advocating for Accommodations” Whether you’re navigating ADHD, Autism, chronic illness, Endometriosis, burnout, fatigue, sensory overwhelm, or executive function challenges, this guide helps you identify your needs, communicate them clearly, and advocate for support without shame. Inside are 7 practical advocacy steps, conversation scripts, and the 8 categories of accommodations and support needs.

meredithcanaan.com/advocate 

Meredith is a Differently-wired business coach with heart. She let’s her True Colors Shine while bursting into song. She is a serial entrepreneur and has been helping creative visionary and Heart-Centered entrepreneurs grow and scale online businesses since 2017. Her focus is business building through relationships, community, collaborations and has a passion for Summits. She hosts the Heart-Centered Leaders Summit, and has the Differently-wired Business membership. As a Momprenuer, her previous focus was on coaching moms. She was inspired to create The Mommies Game, and hosted the Ultimate Moms’ Summit. After struggling with challenges in her family, she recently became a Licensed and Certified trainer of Sanity School ® and discovered she is ADHD and dyslexic. She brings this into helping entrepreneurs who think just a little bit differently. The Love of her family keeps her moving, and the love of coffee fuels the drive!

meredithcanaan.com

https://www.facebook.com/LikeMeredithCanaan

00:00 Meet Meredith Canaan

01:24 Early Labels and Self Diagnosis

03:09 Hormones Parenting and Executive Function

06:25 Advocating for ADHD Support

08:03 Why Diagnoses Are Rising

09:55 ADHD Hacks and Accommodations

13:03 Missed Girls and Anxiety Masking

18:46 Ferrari Brain Hormones and HRT

26:31 Menopause Symptoms and Late Pregnancy

31:49 Live Event Promo Break

32:36 Advocacy Skills and Workplace Needs

37:50 Win Win Accommodations

39:05 Gratitude Reinforces Support

40:38 Invisible Needs Matter

43:19 Partners Share Strengths

46:38 Accepting Helpful Tools

49:00 Universal Design Benefits

50:55 Self Care Routines

55:07 Audiobooks Count Too

57:39 Find Meredith Online

58:50 Lightning Round Fun

01:04:34 Beach Vacation Reset

01:06:16 Final Thanks And Sponsors

Todays episode is sponsored by:

Email us: [email protected]

Our Websites:

Instagram and Facebook:

Freebies:

Books:

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

Back to School Health Tips: Prioritize Yourself This Fall

Welcome to another fun episode of the Period Besties Podcast with Stasha and Katie! In this back-to-school special, our period coaches help you reset your routines and prioritize self-care.

As the seasons change, they share practical tips for rejuvenating your morning and evening rituals, meal planning, and prepping to keep your energy up for the busy months ahead.

Learn how to seamlessly incorporate healthy fats, proteins, and fiber into your diet, and discover the importance of scheduling 'me time' and exercising according to your menstrual cycle.

Tune in for a refreshing chat that will leave you feeling empowered and ready to prioritize your hormones and happiness this fall. Join us, and let’s dive in!

00:00 Welcome to the Period Besties Podcast

01:19 Back to School Vibes

03:29 Morning Rituals for a Fresh Start

11:50 Evening Routines for Better Sleep

20:05 Meal Planning and Prepping Tips

25:12 Navigating Family Meal Preferences

26:35 Meal Prepping Tips and Tricks

27:30 Finding Joy in Cooking

29:24 Scheduling Me Time

30:58 Adapting to Seasonal Changes

37:07 Importance of Exercise

43:43 Balancing Nutrition for Energy

48:43 Final Thoughts and Listener Engagement

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

Gut Health, Stool Tests & Hormones: GI-MAP, H. pylori, Stress, Candida + Simple Digestion Fixes | Period Besties Podcast

In this episode of the Period Besties Podcast, Stasha and Katie interview gut health practitioner Carrie Sink about digestion, poop, and how stool testing (especially the GI-MAP) can reveal microbiome imbalances, digestive function, immune markers, inflammation, and missing beneficial bacteria.

Carrie explains why results must be interpreted alongside symptoms and history, when retesting is helpful, and how improving gut health can support hormonal health, PMS, heavy or painful periods, and thyroid function.

They discuss the strong link between Hashimoto’s and H. pylori, what H. pylori is, common and “non-GI” symptoms like fatigue, and conventional vs herbal eradication strategies. The conversation also covers stress and undereating as drivers of poor digestion, chewing and meal timing as free tools, candida and parasite cleanse hype, and foundational habits like daily pooping, sleep, and nourishing carbs and fiber.

Carrie Sink helps clients find relief from chronic digestive symptoms and restore balance to their bodies using a whole body, root-cause approach. With over 10 years of clinical experience in private practice, she combines her expertise in gut health, GI Mapping, functional lab testing, and nutrition/lifestyle coaching to empower clients to heal naturally, use food as medicine, restore gut health, cultivate peace and discover what works best for their unique needs.

https://www.carriesink.com/

https://www.instagram.com/carrie_sink/

FREE GIFT:

10 Ways To Improve Digestion And Support Gut Health If you suffer from digestive issues or gut health problems, you know how much it can interfere with your life. Digestive health is important because when our gut is functioning properly, not only do we feel better overall, but we can also have better nutrient absorption, increased energy levels, less bloating and better immune function. In this guide, I’m sharing ten simple and effective strategies that you can incorporate into your lifestyle, starting today. https://mailchi.mp/1469abcc0519/10-ways-to-support-digestion-and-improve-gut-health

00:00 Welcome and Gut Health Intro

00:24 Stool Testing Explained

03:09 Retesting and Next Steps

04:58 Gut Hormone Connection

08:01 H Pylori Basics

10:35 Testing Without GI Symptoms

12:34 Eradicating H Pylori

17:13 Top Gut Issues Seen

20:06 Stress and Digestion

26:48 Candida Hype vs Reality

31:35 Cleanses and Detox Readiness

32:39 Cleanses and Parasites

33:20 Order of Operations

35:03 Foundations Over Hacks

37:23 Constipation Breakthrough

38:40 Cycle Synced Detox

41:16 Hormones and Gut Shifts

44:03 Digestive Food Staples

47:02 Carbs and Food Freedom

51:11 Provider Self Care

54:23 Find Carrie and Freebie

55:20 Lightning Round Fun

58:42 Wrap Up and Sponsors

Todays episode is sponsored by:

Email us: [email protected]

Our Websites:

Instagram and Facebook:

Freebies:

Books:

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

Join us for Nourish and Flourish Here: https://stasha.kartra.com/page/NourishFlourish

Breast Cancer Awareness, HRT Myths, and Women's Health with Dr. Carrie Jones

Welcome to the Period Besties Podcast with Stasha and Katie! In this episode, we dive deep into breast cancer awareness with the esteemed Dr. Carrie Jones. We discuss the rising rates of breast cancer diagnoses, the myths surrounding hormone replacement therapy (HRT), and the critical role of lifestyle and environment in women's health.

Dr. Jones sheds light on the importance of early screening, understanding genetic predispositions like the BRCA gene, and how proactive lifestyle changes can potentially reduce cancer risks. Tune in for an insightful conversation filled with practical tips, expert advice, and the latest research in women's health.

Get your labs list here: DrCarrieJones.com/labs

00:00 Welcome to the Period Besties Podcast

01:23 Introducing Dr. Carrie Jones

01:36 Breast Cancer Awareness and Hormones

02:41 Environmental Factors and Breast Cancer

04:59 Challenges in Breast Cancer Diagnosis

14:51 The Role of Hormones in Breast Cancer

26:39 Optimizing Medical Treatments with Menstrual Cycles

27:05 Insights from an OB GYN Surgeon

28:31 New Discoveries in Ovarian Research

30:47 The Role of Mitochondria in Ovarian Health

33:24 Importance of Regular Lab Work and Screenings

36:41 Breast Cancer Awareness and Imaging Techniques

41:01 Bone Density and Preventative Measures

48:05 Top Five Tips for Reducing Breast Cancer Risk

51:54 Conclusion and Final Thoughts

Todays episode is sponsored by:

Email us: [email protected]

Our Websites:

Instagram and Facebook:

Freebies:

Books:

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