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:

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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:

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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:

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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:

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

Abnormal Mammogram to Biopsy: Dense Breasts, Family History, and Coping While You Wait | Period Besties Podcast

Stasha shares a real-time update after a July 9 follow-up mammogram and ultrasound prompted by an abnormality in her left breast. The additional imaging was more painful than a regular mammogram, and the ultrasound showed many cysts plus a darker mass that was “not a cyst,” leading the doctor to recommend a fast biopsy due to Stasha’s high-risk category and a calculated 25% risk (vs. 10% general population).

She and Katie discuss Stasha’s strong family history of breast cancer, dense breasts, and why she pushed to schedule an MRI soon rather than waiting six months. They talk about managing anxiety during the waiting period, leaning on support, self-exams, and staying busy with healthy coping strategies and upcoming projects.

Period Besties Live: https://ThePeriodCoach.com/Live2026

00:00 Mammogram Callback

00:51 Painful Recheck Imaging

02:19 Ultrasound Finds Mass

02:59 Biopsy and MRI Timing

03:32 Why Share This Now

04:12 Dense Breasts Confusion

06:41 Family History Breakdown

10:30 Genetics and Risk Score

13:01 Coping With Uncertainty

16:33 Scheduling Biopsy and MRI

17:33 Booking the MRI Fast

18:02 Managing Anxiety While Waiting

19:09 Self Exams and Early Checks

20:05 Alcohol Risk Reality Check

21:42 Cysts vs Mass Explained

22:59 Frustration and Medical Uncertainty

25:45 Coping and Healthy Distractions

30:13 Support System for Biopsy Day

32:27 Community Q&A and Wrap Up

33:09 Sponsors and Final Outro

Todays episode is sponsored by:

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

🎙️ Welcome to the Period Besties Podcast! In this episode, Stasha and Katie dive deep into the truth about Wild Yam for perimenopause and hormone health.

✨ What you’ll learn:

What is Wild Yam and how is it used?

Does Wild Yam actually help with perimenopause symptoms like insomnia, hot flashes, and mood swings?

The science behind Wild Yam Cream: myth vs. reality

Placebo effect and natural remedies for hormone balance

Expert advice on what really works for perimenopause and PMS

When to consider bioidentical progesterone or hormone replacement therapy

💡 Whether you’re struggling with perimenopause, curious about natural remedies, or just want to make informed choices about your hormone health, this episode is for you!

🔗 Useful Links: Sign up for our Nourish & Flourish Workshop: https://stasha.kartra.com/page/NourishFlourish

Connect with us on Instagram: @stasha_washburn & @katiebressack

Learn more: periodcoachingschool.com | katiebressack.com

👍 Like, comment, and subscribe for more real talk about periods, hormones, and women’s health. Share this episode with your besties!

Timestamps:

00:00 – Intro & Welcome

01:30 – What is Wild Yam Cream?

04:00 – Personal experiences & myths

08:00 – The science: placebo or real effect?

12:00 – Alternatives that actually work

15:00 – Q&A and final thoughts 

Todays episode is sponsored by:

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

Hormone Testing Explained: Blood Work vs Dutch vs Hormone Zoomer (Cortisol, Toxins, Perimenopause) | Period Besties

In this Period Besties Podcast episode, hosts welcome Maria of Rupp Wellness to explain hormone testing options and why many people with clear symptoms still get “normal” results on standard blood work.

Maria compares blood labs with functional testing like the Hormone Zoomer (which she calls the gold standard), emphasizing hormone metabolites, multi-point saliva cortisol patterns, and screening for endocrine disruptors and toxins such as BPA, atrazine, triclosan, and glyphosate.

The conversation covers how cortisol, insulin resistance, gut health, and toxins can drive hormone imbalance, plus connections to sleep, melatonin, testosterone, thyroid function, and supplement quality. They discuss budget-friendly approaches, advocating for foundational lifestyle changes, targeted labs (including thyroid panels and vitamin D), and careful testing before adding hormones, especially in perimenopause.

Maria Rupp, RDN, LDN, is an Integrative and Functional Registered Dietitian and the founder of Rupp Wellness. She earned dual Bachelor of Science degrees in Nutrition & Dietetics and Hospitality Management from East Carolina University, along with a minor in Business Administration. With over 14 years of experience, Maria has worked across a wide range of healthcare settings including hospitals, long-term care facilities, university research, workplace wellness, and disease management programs. Her clinical focus includes women’s health, hormone balance, gastrointestinal health, metabolic wellness, autoimmune conditions, pediatric nutrition, behavioral and sensory challenges, and chronic or unexplained health concerns. Maria’s passion for functional medicine was born from her own personal healing journey after overcoming a decade-long battle with PCOS, migraines, and infertility. Her dedication deepened even further after helping reverse food sensitivities and sensory processing challenges within her own family. These experiences continue to shape her compassionate, root-cause approach to care. Today, Maria is passionate about helping individuals and families uncover the “why” behind their symptoms and create sustainable, personalized wellness plans that support long-term healing. Her approach blends evidence-based nutrition with integrative and functional strategies to help clients feel empowered, supported, and truly understood throughout their health journey. Outside of practice, Maria enjoys boating, reading, and spending quality time with her husband Chris, their three children — Vale, Willow, and Theodore — and their dogs, Lincoln and Aspen.

https://www.ruppwellness.com

IG: RUPPWELLNESS

00:00 Welcome and Setup

00:38 Comparing Hormone Tests

01:04 Why Bloodwork Misses Issues

02:08 Hormone Zoomer Explained

02:28 Endocrine Disruptors Spotlight

03:58 Feeling Gaslit by Normal Labs

07:02 Cortisol Testing Deep Dive

10:35 Stress Gut and Sleep Cycle

13:41 Baseline Testing vs Lifestyle

15:11 Budget Testing and Thyroid

17:19 Advocating for Labs and HRT

22:03 Birth Control and Thyroid Risk

24:24 Case Study Early 30s Symptoms

27:53 Toxins in Families and Kids

31:00 Reducing Plastics and Detox

33:04 Detox Wins and Hope

34:18 Estrogen Pathways Explained

37:12 Perimenopause Case Testing

39:29 Optimal Labs and Vitamins

41:57 Supplement Overload Warnings

46:09 Stress and Lifestyle Foundations

46:52 Where to Find Maria

48:03 Lightning Round Fun

54:00 Hormone Zoomer Wrap Up

56:54 Final Thanks and Sponsors

Todays episode is sponsored by:

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

Harnessing Your Menstrual Cycle for Business Success | Period Besties Podcast

Welcome to the Period Besties Podcast with Stasha and Katie! In this episode, your hosts, seasoned period coaches, dive into the power of working with your menstrual cycle to enhance business productivity and overall well-being.

Celebrate the launch of Stasha's new book, 'Bloody Brilliant Business,' and get ready for a series of episodes packed with tips, tricks, and interviews with experts.

Get the book here: PeriodCoachingSchool.com/BBBB 

Discover how understanding and leveraging different phases of your cycle can turn what feels like liabilities into powerful assets. Whether you're a business owner, considering period coaching, or simply curious about optimizing your hormonal health, this fun, lighthearted, yet educational podcast episode is for you. Tune in for actionable advice, entertaining stories, and valuable insights!

00:00 Welcome to the Period Besties Podcast

01:19 Introduction to Today's Episode

02:21 The Impact of Stress on Hormones

03:04 Using Your Cycle for Productivity

03:43 Real-Life Examples and Office Dynamics

07:16 Corporate Insights and Management

11:37 Introducing the New Book

12:52 Practical Tips and Book Details

17:51 Engagement and Q&A

19:56 Conclusion and Announcements

Todays episode is sponsored by:

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

Perimenopause Update: Hot Flashes, Hormone Testing, Liver Enzymes + Launching the “Pain Free Periods” Podcast

In this Period Besties episode, Katie interviews her “period bestie” Stasha for a candid perimenopause check-in. Stasha shares new symptoms like night sweats and hot flashes, what Mira hormone testing showed (low progesterone and fluctuating estrogen), and why bloodwork snapshots can miss ongoing changes. She discusses follow-up testing, an ultrasound and possible fatty liver affecting access to estrogen, and plans to try the lowest-dose estrogen carefully due to endometriosis.

They talk cycle syncing with progesterone, using CBD/CBG support, and thyroid support with iodine. Stasha announces her new Pain Free Periods podcast focused on physical, emotional, and spiritual pain around periods, plus ongoing work on the Period Besties Summit Live & Unfiltered (live panels in September). She also shares summer plans, supplement changes, blood-sugar-focused eating and weight loss, and quick favorites.

Sign up to join us LIVE in September here: http://theperiodcoach.com/Live2026

00:00 Welcome and Setup

00:40 Perimenopause Symptoms Update

01:48 Hormone Testing and HRT Plans

02:37 Liver Enzymes Mystery

07:00 Progesterone Cycle Syncing

08:34 Hot Flashes and Thyroid Support

11:13 Summer Energy and Intuition Work

14:39 Pain Free Periods Podcast Launch

19:43 Summit Behind the Scenes

22:35 Summer Plans and Camping Trial

23:36 Camping Trial With Dogs

25:01 New Supplements Update

26:25 Cycle Changes And Cramps

27:26 Blood Sugar Eating Wins

29:00 Lightning Round Favorites

30:55 Book Nerd Deep Dive

36:47 Dream Vacations And Greece Food

39:15 Wrap Up And Sponsor Thanks

Todays episode is sponsored by:

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