In this episode, Menstrual Cycle Coach, Laura Potter, shares a more holistic approach to navigating PMS and supporting your body during the luteal phase.

The episode explains how stress, sleep, movement, emotional support, and even what we consume online can impact our hormonal health- and how small shifts in the way we care for ourselves can help us feel more grounded, supported, and connected to our bodies during this phase of the cycle.

This is the final episode of Season 1 of Phases of Embodiment! Thanks for joining along the journey and be sure to follow the show to get the announcement for the release of Season 2! 

REFERENCES:

• Cycle Coach School 
• WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source by Alisa Vitti
• In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life by Alisa Vitti
• The Female Body Bible: A Revolution in Women’s Health and Fitness by Emma Ross, Baz Moffat, Dr. Bella Smith
• Wild Power: Discover the Magic of Your Menstrual Cycle and Awaken the Feminine Path to Power by Sjanie Hugo Wurlitzer and Alexandra Pope

https://www.cedars-sinai.org/health-library/diseases-and-conditions/p/premenstrual-syndrome-pms.html, 

https://www.iapmd.org/steps-to-diagnosis, 

https://www.pms.org.uk, 

https://pubmed.ncbi.nlm.nih.gov/8463989/, 

https://www.health.harvard.edu/a_to_z/premenstrual-syndrome-pms-a-to-z, 

https://www.nhs.uk/conditions/pre-menstrual-syndrome/

YOUR HOST:

Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher

My Website

Instagram

Work with Me:

Book a Discovery Call

Keywords:

PMS, luteal phase, hormonal health, mindful consumption, nutrition, exercise, stress reduction, sleep hygiene, emotional support

In this episode, Laura sits down with Diana S. Alberti, RDN, CDN, RYT, for a thoughtful conversation on holistic women’s health, nourishment, and reconnecting to the body.

Diana shares how her passion for preventative health led her to become a dietitian, while the conversation explores cyclical living, yoga as a pathway back to the body, and the healing power of women’s circles and being truly witnessed.

Laura and Diana also reflect on grief, fertility, motherhood, and the wisdom of the menstrual cycle, while exploring what it means to let go of the “shoulds” and reconnect more deeply with ourselves and our intuition.

***CW: This episode mentions miscarriage, if you would like to skip those sections, here are the timestamps: 11:00-15:51 and 33:00-40:00***

ABOUT:

Diana S. Alberti, RDN, CDN, RYT is a Registered Dietitian, Mind-Body Nutrition Coach, Yoga Instructor, Women’s Circle Facilitator, and Postpartum Health Practitioner. After more than a decade of counseling experience, she founded Wholeheartedly Well, a holistic wellness center dedicated to empowering women through a mind-body approach to nutrition, movement, and well-being.

Through her work, Diana helps women cultivate a healthy relationship with food, their bodies, and their minds. Her mission is to support women in stepping confidently into their own skin, feeling empowered to care for their whole selves from a place of sovereignty, and living more fully and authentically.

Diana's Website

Diana's Instagram

MENTIONED ON THE SHOW:

Do Less: A Revolutionary Approach to Time and Energy Management for Ambitious Women by Kate Northrup

WomanCode: Unlocking Women's Health - A Holistic Approach to Hormone Balance, Fertility, and Wellness Through Nutrition and Lifestyle Changes by Alisa Vitti, HHC

The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality by Kimberly Ann Johnson

Maternity, coming face to face with our own shadow by Laura Gutman

YOUR HOST:

Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher

My Website

Instagram

Work with Me:

Book a Discovery Call

In this solo episode of Phases of Embodiment, Laura shares the seasonal framework of Menstrual Cycle Awareness- connecting menstruation, pre-ovulation, ovulation, and the pre-menstrual phase to the outer seasons of winter, spring, summer, and autumn.

Through both physiological education and embodied reflection, this episode offers a gentle introduction to cyclical living and the emotional, energetic, and hormonal shifts that can arise throughout the menstrual cycle. Laura shares the “joys and shadows” of each phase, along with supportive self-care practices to help listeners cultivate greater body literacy, self-awareness, and compassion.

This conversation touches on:

• The seasonal archetypes of the menstrual cycle
• Hormonal shifts throughout each phase
• Why cyclical awareness can deepen self-understanding
• Common emotional and physical experiences across the cycle
• PMS, rest, productivity culture, and nervous system support
• Journaling, Restorative Yoga, and embodied self-care practices
• The concept of “bleeding on it” and cyclical decision making

Whether you are new to menstrual cycle awareness or deepening an existing practice, this episode is an invitation to reconnect with your body’s natural rhythms and honor the changing seasons within.

If this episode resonated with you, please consider sharing it with a friend or leaving a rating and review on Spotify or Apple Podcasts- it truly helps support the growth of the show and this work.

Laura Potter is a Menstrual Cycle Coach and Restorative Yoga teacher who supports women in reconnecting with their bodies through Menstrual Cycle Awareness, embodiment practices, nervous system support, and restorative rest.

Through 1:1 coaching, workshops, speaking, and this podcast, she helps women cultivate body literacy, reduce burnout, and move through life with more alignment, compassion, and ease.

Learn more about coaching and offerings:
https://www.phasesofembodiment.com/cyclecoaching

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In this conversation, Laura sits down with her friend and former soccer teammate, Megan Williams, Licensed Clinical Social Worker (LCSW), to explore the unique mental health challenges female athletes face—navigating high-performance environments, identity shifts, and overriding the body.

Megan shares her journey from collegiate athletics into the mental health field, offering insight into self-compassion, the importance of support systems, and what it really means to redefine success beyond achievement.

The conversation also touches on Megan’s deeply personal experience as a NICU mom, and how navigating uncertainty, medical trauma, and the emotional complexity of early motherhood reshaped her relationship to rest, support, and deep listening.

**CW: NICU and Traumatic Birth 57:55-1:09:30**

Together, Laura and Megan explore the gaps in research and resources for female athletes, the power of mental health advocacy, and what it means to care for ourselves through life’s most demanding seasons.

ABOUT: Megan Williams is a Licensed Clinical Social Worker with a passion for helping individuals navigate life’s complexities through a compassionate, eclectic therapeutic approach.

Originally from just outside of Philadelphia, Megan now calls Warren County, New Jersey home—where she balances her professional life with the joyful chaos of raising two spirited boys and occasionally chasing a soccer ball on the weekends.

Over the years, Megan has developed a wide-ranging clinical background, working with populations including older adults, individuals with severe and persistent mental illness, survivors of domestic violence and sexual assault, and people with intellectual and developmental disabilities. She believes deeply in the mind-body connection and works with her clients to understand how both past and present experiences shape their well-being.

Her therapeutic style is rooted in meeting clients exactly where they are, drawing from a mix of modalities to create individualized care. Whether it’s processing trauma, building coping skills, or simply helping someone feel heard for the first time, Megan brings warmth, professionalism, and a touch of humor to each session.

New Discoveries Behavioral Health

Mentioned on the Show:

The Brave Athlete: Calm the F*ck Down and Rise to the Occasion by Simon Marshall, Ph.D. and Lesley Paterson

The Hidden Opponent

Dr. Stacy Sims

Michele Kang

Midlife health crisis of former competitive athletes

YOUR HOST:

Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher

My Website

Instagram

Work with Me:

Book a Discovery Call

In this grounding and inspiring episode, Laura sits down with yoga teacher and studio owner, Kelsie Rockefeller for a conversation (and a few laughs) on cyclical living, community care, and the deeper layers of yoga beyond the mat.

Kelsie and Laura explore seasonal living, reflecting on the wisdom of winter and menstruation as invitations to slow down and turn inward. Kelsie also shares her journey of leaving her hometown to find herself, and the full-circle return that inspired her to create spaces of connection, care, and belonging.

The conversation also highlights the therapeutic applications of yoga, including Kelsie’s work with osteoporosis through her Bones & Balance class. She speaks to how consistent, mindful movement can support bone health and enhance quality of life, especially as we age.

***CONTENT WARNING: Pregnancy Complications & Miscarriage TIMESTAMP: 47:23-49:56***

ABOUT:

Kelsie Rockefeller’s work is rooted in cultivating spaces where people from seemingly separate worlds linger on common ground. Based in Oneonta, NY, she owns and operates, Yoga People Oneonta, a yoga studio known for embracing consistency over intensity, authenticity over perfection, and a playful joy in rediscovering the self.

With a background spanning yoga therapy, functional fitness, Pilates, and massage therapy, she offers a layered, real-world approach to finding alignment on your own terms. Curious by nature and always learning, she continues to evolve her offerings to meet a growing appetite for wellness literacy, meaningful connection, and spaces that feel as good as they function

Outside of the studio, Kelsie is president and CEO of a household of two wild kids, a semi-non-competitive athlete, and often the only one laughing, fully committed, at her own jokes. 

Yoga People Oneonta

@yogapeopleoneonta

City of Oneonta Woman Trailblazer Award

Mentioned on the show:

Dr. Loren Fishman, MD (Osteoporosis) 

Anodea Judith

The Heart of Yoga: Developing a Personal Practice by T. K. V. Desikachar

YOUR HOST:

Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher

My Website

Instagram

Work with Me:

Book a Discovery Call

In this solo episode, Laura introduces one of the core practices that has transformed her life: menstrual cycle awareness.

If you’ve ever felt frustrated by fluctuating energy, mood, or focus (or wondered why your body doesn’t feel the same every day) this episode offers a new lens. Rather than something to manage or push through, your cycle becomes a rhythm to listen to, learn from, and work with.

Laura shares her personal journey from disconnection to deep relationship with her cycle, and breaks down how you can begin building that relationship for yourself.

What You’ll Learn

• Why your menstrual cycle is about so much more than your period
• How hormones like estrogen and progesterone impact your mood, energy, and long-term health
• Why the menstrual cycle is considered the fifth vital sign
• The four phases of the menstrual cycle and what’s happening in each
• The difference between the circadian rhythm (24-hour clock) and the infradian rhythm (your cycle)
• How modern life often ignores cyclical living and what that costs us
• What menstrual cycle awareness actually is (and why it’s a powerful mindfulness practice)
• The “Big Red Rule” and how to reclaim authority over your body
• How to start charting your cycle in a simple, approachable way

Mentioned on the Show:

• Red School
• Wild Power: Discover the Magic of Your Menstrual Cycle and Awaken the Feminine Path to Power by Sjanie Hugo Wurlitzer and Alexandra Pope
• In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life by Alisa Vitti
• National Institute of Child Health and Human Development. (n.d.). Menstrual cycles. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved April 15, 2026, from https://www.nichd.nih.gov/about/org/od/directors_corner/prev_updates/menstrual-cycles

ABOUT LAURA POTTER Through cyclical living and embodiment practices, Laura helps women move from burnout to a more intuitive, sustainable, and self-trusting way of living. She empowers clients to honor their menstrual cycles, release perfectionism, and embrace each season of life.

If you’re ready to deepen this work, Laura offers:

• Intro Sessions to learn the foundations of menstrual cycle awareness
• 3- and 6-Month Coaching Containers
  • 2 sessions per month
  • Ongoing support tracking your cycle, patterns, and transformations

Learn More Here: https://www.phasesofembodiment.com/cyclecoaching
📞 Book a free discovery call here to see if Menstrual Cycle Coaching is right for you: https://calendly.com/laurapotteryoga/cycle-coaching-discovery-call

🌐 Website: phasesofembodiment.com
📲 Instagram: @phasesofembodiment

In this inspiring interview, Elisa Marian Soto Méndez shares her journey from international development to pioneering work in menstrual health and education reform in Mexico.

Discover how her advocacy is transforming policies, empowering communities, and breaking taboos around menstruation and women's health.

Elisa also discusses her journey into motherhood and emphasizes the immense need for better support and care during pregnancy, early motherhood and beyond. Laura and Elisa also speak on the importance of bringing boys, men, and all genders into the conversation and the need for puberty support for all. 

*** CW mentions of pregnancy & birth complications- if you would like to skip this section, here’s the timestamp: 45:50-58:30) ***

Organización Para Chicas: FACILITATING THE PATH TOWARDS GENDER EQUALITY

Elisa Marian Soto Mendez is a policy and regulatory specialist with experience in international financial governance, regulatory analysis, and stakeholder engagement. She has worked with institutions including the World Bank Group and the Central Bank of Ireland, with a focus on financial regulation and consumer protection. Elisa has also led internationally recognised social responsibility initiatives in Mexico, contributing to gender-inclusive education reform and advancing policy impact at both national and multilateral levels through her NGO Organización Para Chicas A.C.

Organización Para Chicas A.C.

Website

Instagram

Mentioned in the Episode: 

• Social Responsibility Award, University of Manchester
• UNESCO Prize for Girls' and Women's Education
• World Bank Group 
• GATE Program, Sociomedical Sciences (SMS) Department at Columbia University Mailman School of Public Health 
• Menstruación Digna México
• Period Power: A Manifesto for the Menstrual Movement by Nadya Okamoto

Keywords:

menstruation, women's health, education reform, Mexico, policy change, menstrual products, gender equality, water sanitation, environmental impact, advocacy, endometriosis, pregnancy, postpartum, menstrual cycle awareness

In this enlightening episode, Laura sits down with Dr. Emily Schmitt, a pelvic floor physical therapist, for a conversation about pelvic health that most of us were never taught. They explore why the pelvic floor matters for everyone, the powerful connection between breath and pelvic function, and a better way to think about Kegels.

Dr. Schmitt shares how pelvic floor dysfunction can show up in everyday life—from pain to incontinence—and why so many symptoms are often overlooked or normalized.

This conversation also highlights the importance of preventative care, including hydration, bowel habits, and building awareness around your body’s patterns. Together, they discuss strength training as a key part of long-term health for women.

At its core, this episode is about education, empowerment, and helping you build a more informed, connected relationship with your body.

About 

Dr. Emily Schmitt, PT, DPT, PCES is a pelvic floor physical therapist who works in Oneonta, NY. Her passion is working with patients who have an array of pelvic floor dysfunctions (including hip and spine diagnoses). Her approach to treatment is thinking holistically and integrated techniques to meet the patient where they are. She enjoys helping patients navigate pregnancy and postpartum phases, patients with chronic pelvic pain, and patients following surgery due to cancers of the pelvis (including prostate).

Outside of her clinical work, Dr. Schmitt stays busy with raising her 7 year old twins as well lifting, running, and yoga. She enjoys the outdoors including hiking, camping, and gardening. 

Mentioned on the Show:

• Toilet Meditation A.I.R.B.A.G.
• 360 Degree Breathing 
• Connect Physical Therapy, Oneonta, NY
• Come As You Are: The Surprising New Science That Will Transform Your Sex Life by Emily Nagoski, Ph.D.
• Your Postpartum Body: The Complete Guide to Healing After Pregnancy by  Ruth E. Macy, PT, DPT and Courtney Naliboff
• Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, Ph.D. and Amelia Nagoski, DMA

YOUR HOST:

Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher

My Website

Instagram

Work with Me:

Menstrual Cycle Coaching

Book a Discovery Call

Thanks for listening to Phases of Embodiment!

Keywords

Pelvic floor, pelvic health, physical therapy, breathwork, Kegels, strength training, diastasis recti, prolapse, women’s health, bladder health, bowel health, preventative care

In the first guest episode of the Phases of Embodiment podcast, host Laura welcomes her first yoga teacher, Samantha Jo, for a heartfelt conversation about their journeys in yoga and personal growth.

They discuss Samantha Jo’s current work With Pleasure built on her Pleasure Somatics™ method, which focuses on helping women reclaim their power and navigate their emotions through the 'Pleasure Codes’. 

The discussion delves into the importance of processing emotions rather than merely coping with them, emphasizing that true transformation requires a deep connection to the body and a commitment to personal growth. 

The episode is rich with insights on how to cultivate a life of joy, authenticity, and empowerment.

Samantha Jo has spent the last 10 years helping women heal and awaken to their power and potential through embodiment and faith as a yoga teacher, retreat facilitator and transformational somatic coach. She’s currently the residing priestess of the Temple- an online sanctuary she created for the creative visionary artists, healers and entrepreneurs who want to build worlds and make bank with their magic. She is also the host of the With Pleasure podcast and is the mama of two. 

@the.samanthajo

thesamanthajo.com

With Pleasure Podcast

Mentioned on the show: 

Mama Gena

Shoshanna Raven

Existential Kink by Carolyn Elliott, PhD

The Big Leap by Gay Hendricks

10x Is Easier Than 2x by Benjamin Hardy and Dan Sullivan

A Course in Miracles

Marianne Williamson

The Third Door by Alex Banayan 

YOUR HOST:

Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher

My Website

Instagram

Work with Me:

Menstrual Cycle Coaching

Book a Discovery Call

Thanks for listening to Phases of Embodiment!

In this first solo episode, Laura Potter shares her personal journey with menstrual cycle awareness, sports injuries, grief, and self-discovery. She talks about how her life experiences and healing journey shaped her approach to Menstrual Cycle Coaching and the creation of the Phases of Embodiment Podcast.

***CW: Mention of Suicide Loss***

TIMESTAMP: 8:37 - 10:37

If you or someone you know is struggling with your mental health/ with loss, please refer to the following resources:

• Call 988 Suicide and Crisis Lifeline/ Loss Survivor Hotline www.988lifeline.org
• American Foundation for Suicide Prevention: www.afsp.org 
• International Hotlines: www.findahelpline.com

Mentioned in the show:

• Woman Code by Alisa Vitti
• The Well HQ
• Relative Energy Deficiency in Sport (RED-S)
• Cycle Coach School
• Judith Hanson Lasater, Ph.D. & Lizzie Lasater
• Gabby Bernstein - The Universe Has Your Back

Connect with Laura:

• Instagram
• Website