This week I’m joined by Sonja Courtis—coach, educator, and straight-talker—who’s unfiltered about what really derails women in perimenopause and how to get your power (and pleasure) back.

We get into the messy middle: sudden cycle changes, the shock of early perimenopause, weight gain that won’t budge, sleep that tanks, and why “just push through” is failing women. Sonja unpacks the big levers most of us miss—inflammation, oxidative stress, liver + gut health, and a chronically wired nervous system—and how to create realistic, compassionate change without burning your life down.

In this episode:

• Perimenopause ≠ “the end”: reframing this rite of passage
• Inflammation & oxidative stress: why they matter more than you think
• Nervous system regulation > more willpower
• Alcohol, supplements, and what “quality over quantity” really means
• Building a real village and learning to receive support
• Micro-pauses, micro-pleasure, and sleep that actually restores you

If you’re feeling stretched thin, puffy, wired-but-tired, or just over it, this conversation is your permission slip to pause, recalibrate, and choose strategies that actually fit your season of life.

To connect with Sonja:

Instagram: @sonjacourtis

Website: sonjacourtis.com

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The Cycle Codes:

Instagram: @thecyclecodes

Free Cycle Clarity Bundle: Download here

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.

What happens when menopause arrives earlier than expected?

In this raw and insightful episode I sit down with Shae Elise, coach, writer, and founder of the upcoming Loba Collective, to explore the realities of early natural menopause at 44 — the grief, the identity shift, the fears, and the surprising gifts.

Together, we unpack:

• What it really feels like to lose your menstrual “map” overnight
• Why menopause is as much about conditioning and identity as it is about hormones
• The privilege gap in navigating perimenopause and menopause
• How micro-pauses and micro-pleasures can transform the journey
• Why menopause is one of life’s greatest initiations

Whether you’re perimenopausal, postmenopausal, or simply curious about what lies ahead, this episode is a powerful reminder that we are not alone — and that there are many ways to walk this path.

📚 Resources + Links Mentioned:

Shae’s Website: shaeelise.com

The Loba Collective: [coming soon]

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The Cycle Codes:

Free Cycle Clarity Bundle: Download here

Adriana on Instagram: @thecyclecodes

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.

In this episode of The Cycle Codes, I sit down with Casey from Della Terra Wellness to explore menstrual cycle awareness, womb massage, and ancient healing practices that every woman should know.

We dive into:

• How Casey discovered menstrual cycle wisdom at a women’s gathering.
• The power of cervix awareness, cervical fluid, and body literacy.
• Womb massage, moxibustion, and herbal medicine for menstrual health.
• Why rest, reverence, and nervous system regulation are vital for women’s wellness.
• How reconnecting with your body changes everything — from periods to perimenopause.

This conversation is for anyone ready to understand their cycle, reclaim their rhythm, and explore holistic ways to heal.

📚 Resources & Links:

Casey – Della Terra Wellness: @della_____terra

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Free Cycle Clarity Bundle: Download here

Adriana on Instagram: @thecyclecodes

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.

This week on The Cycle Codes I’m joined by Cathy Lemire, The Menstrual Money Coach, to explore the surprising connection between our menstrual cycles and our money habits.

We get raw about money fights, cycle-linked overspending, PMDD struggles, and how perimenopause magnifies stress if money is left unchecked. You’ll hear how Cathy turned her marriage around through money work, why your partner probably already notices your cycle patterns, and how syncing your financial decisions with your cycle phases could save your sanity (and your relationship).

We also dig into:

• The link between stress, cycle symptoms, and money fights
• Why financial wellness = nervous system regulation
• The hidden childhood money stories that sabotage us as adults
• How cycle awareness helps you choose the right time for tough money conversations

💌 Resources Mentioned:

• Cathy’s Email Signup: mailchi.mp/themenstrualmoneycoach/email-signup

• Mini Training: Money and Midlife Mini Training Workshop

• Follow Cathy on Instagram: @themenstrualmoneycoach

✨ If this conversation hit home, share it with a friend who needs to hear it.

Connect with me:

Follow me on Instagram: @thecyclecodes

Download the Freebie – Cycle Clarity Bundle

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.

In this conversation, Vanessa Leone joins The Cycle Codes to share her deeply personal journey of coming off hormonal contraception after more than 20 years, navigating endometriosis, autoimmune diagnosis, and learning to live in sync with her natural cycle for the first time since she was a teenager.

We explore:

• The shift from hormonal birth control to a natural cycle

• Learning your body’s signals after years of synthetic hormones

• The physical and emotional impact of contraception on women’s health

• How menstrual cycle awareness can transform training, rest, and recovery

• Making lifestyle changes — from sleep routines to low-tox living — that actually stick

• Why rest is not weakness, and how to find your own rhythm

If you’ve ever questioned what the pill might be doing to your body, wondered how to feel strong at every stage of your cycle, or wanted to make sustainable lifestyle shifts - this episode is your permission slip.

📲 Follow Vanessa Leone on Instagram: @vlmovementtherapist

Website: vlmovementtherapy.com

Listen to Vanessa's podcast: Meant to Move Podcast

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📲 Follow Adriana on Instagram: @thecyclecodes

🎁 Grab your free Cycle Clarity Bundle → [Link to bundle]

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.

In a world that rewards constant hustle and output, living in tune with your menstrual cycle can feel like a radical act. But it’s not — it’s your biology.

In this episode of The Cycle Codes, Adriana Tantau shares what it truly means to live cyclically in a world that demands linear consistency.

If you’ve ever thought:

• “Why do I lose momentum halfway through the month?”
• “Why do I feel like burning it all down before my period?”
• “Am I just lazy or broken?”

This episode is your reframe.

We dive into:

• Luteal phase burnout and energy crashes before your period
• The power of inner autumn and why your body says "no" to the to-do list
• Why most systems weren’t built for your biology — and how to reclaim your rhythm
• How to track your cycle and use it as a permission slip, not a punishment
• What it looks like to align your work, rest, and relationships with your natural flow

✨ You’re not chaotic — you’re cyclical. You’re not lazy — you’re luteal.

And when you stop fighting your rhythm, you become magnetic.

🎁 Download the free Cycle Clarity Bundle to start mapping your rhythm → [Link]

👯‍♀️ Follow us on Instagram for daily cycle wisdom → @thecyclecodes

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.

In this raw conversation, I sit down with the powerhouse that is Tiffanee Cook—former boxer, podcaster, speaker, and self-confessed human experiment—who gets brutally honest about her journey into perimenopause, HRT, hormonal chaos, and all the emotional, mental, and physical curveballs that came with it.

We talk about what it’s really like to navigate the rollercoaster of womanhood when you're constantly told you're "fine"—but deep down, you know you're not. Tiff shares her experience with HRT, testing frustration, burnout, ADHD, identity shifts, and why hitting the pause button (hello breathwork, yin, and solo hikes) might just be the key to coming home to yourself.

We also get into:

• How tracking your cycle changes everything
• The reality of being a woman in a system that doesn’t test for what matters
• Why the fitness industry is missing the mark for women
• Emotional regulation, self-auditing, and relationship dynamics
• Supplements, glucose monitors, and why B6 is not your friend
• The stories we tell ourselves vs. what actually happened
• And the truth about cookies, croissants, and chocolate cravings

This isn’t a “how-to” on hormones—it’s a “holy sh*t, I’m not alone” kind of conversation.

You’ll love this if you’ve ever said:

• “I feel like a completely different person lately.”
• “Is this burnout or is this hormonal?”
• “Why didn’t anyone teach me this stuff sooner?”
• “I just want to feel like me again.”
• 
  

📍Connect with Tiffanee Cook:

Website: tiffaneeandco.com.au

Podcast: Roll With The Punches

Instagram: @tiffaneeandco

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✨ Download your free Cycle Clarity Bundle — a practical fridge-friendly guide to help you align your life with your cycle:

📲 Come hang with me on Instagram:

@thecyclecodes

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.

In this solo episode of The Cycle Codes, Adriana Tantau unpacks what menstrual cycle awareness really is — and why it’s not just about tracking your period.

We explore the four inner seasons of the cycle (yep, even if yours is irregular), how they shape your energy, mood, and productivity, and how syncing your life to your biology isn’t “woo”—it’s just wise.

Whether you're brand new to this or deep in your practice, this episode is your permission slip to stop fighting yourself and start leading from your cycle.

What We Cover:

• Why the world wasn’t built for cyclical beings (and how to reclaim your rhythm)
• The four inner seasons of your menstrual cycle and what they actually mean
• Using cycle awareness as a roadmap for work, rest, creativity, and emotional clarity
• The difference between “tracking” and living your cycle
• Cheeky metaphors, personal stories, and real-world applications

✨ Grab your free Cycle Clarity Bundle — a fridge-friendly guide to help you align your life with your cycle.

📲 Follow Adriana on Instagram → @thecyclecodes

🩸 You’re not too much. You’re not inconsistent. You’re cyclical — and it’s your superpower.

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.

I’m so honoured to share this conversation with Dr. Lara Owen, author of Her Blood Is Gold and a true pioneer in the menstrual space. Lara has spent decades researching, writing, and teaching about the menstrual cycle, and in this episode, she brings a beautiful depth of insight and grounded wisdom to the table.

From her early cycle tracking days to her current academic work bridging spiritual and scientific understandings of menstruation, Lara’s perspective is both expansive and practical—and I can’t wait for you to hear it.

We cover:

• How Traditional Chinese Medicine and Native American teachings shaped her early work
• The power of meditation during menstruation
• What we actually know (and don’t know) about heavy menstrual bleeding
• The relationship between trauma and the menstrual cycle
• PMDD and the complexities of how it's defined and treated
• Why perimenopause and menopause are being misunderstood—and what “Second Spring” really means
• How alcohol impacts hormonal health and why sobriety is a game-changer
• The harm of fear-based narratives and misinformation on social media

Lara also shares more about her international Master's-level course in contemporary menstrual studies, her upcoming retreat on trauma and the menstrual cycle, and her vision for more integrated, respectful, and informed conversations around menstruation and menopause.

DR LARA OWEN:

Website: laraowen.com

Instagram: @drlaraowen

Book: Her Blood is Gold

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✨ Download your free Cycle Clarity Bundle — a practical fridge-friendly guide to help you align your life with your cycle:

📲 Come hang with me on Instagram:

@thecyclecodes

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.

In this raw and unscripted first episode of The Cycle Codes, I’m pulling back the curtain on why this podcast has evolved from The PMDD Podcast — and what this shift means for you.

If you’ve been a longtime listener, thank you for still being here. And if you’re brand new — welcome! This space is for you.

In this solo episode, I share:

• Why The PMDD Podcast had to evolve
• The mission, vision, and fire behind The Cycle Codes
• What “cycle codes” actually means — and how decoding yours changes everything
• Why I’m calling BS on what we’ve been told about painful periods and PMDD
• A little ramble, a lot of heart, and my first unscripted solo moment (eep!)

This podcast is for the women navigating PMDD, painful periods, perimenopause, postpartum, burnout, and everything in between — and who are ready to stop second-guessing themselves and start living in rhythm with their bodies.

✨ Download your free Cycle Clarity Bundle — a practical fridge-friendly guide to help you align your life with your cycle:

📲 Come hang with me on Instagram:

@thecyclecodes

Disclaimer:

The content shared in this episode is for educational and informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional regarding any questions or concerns you may have about your cycle, hormones, or health. I speak from lived experience and training in menstrual cycle awareness—not as a licensed medical practitioner.

Hosted on Acast. See acast.com/privacy for more information.