Pain Free Periods with Stasha

Stasha, The Period Coach
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  • Alternative Health
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Real solutions for painful periods, body, mind, and soul.

  1. 4d ago

    PMOS (formerly PCOS) and Painful Periods Explained S1 E16

    PMOS (Formerly PCOS): Insulin Resistance, Inflammation, and the Link to Painful Periods Stasha Washburn explains that PCOS was officially renamed to polyendocrine metabolic ovarian syndrome (PMOS), reflecting that it is a whole-body metabolic and endocrine condition rather than primarily an ovarian “cyst” or fertility problem. It affects about 13–18% of reproductive-age women and carries cardiometabolic risks such as type 2 diabetes, heart disease, and endometrial cancer. She connects PMOS to painful periods via insulin-driven androgen excess, irregular ovulation, heavy/crampy shedding, and inflammation increasing pain sensitivity, citing 2024 research on pain prevalence and dysmenorrhea frequency, and notes medications may reduce pain. Chocolate Pudding Recipe: https://theperiodcoach.com/sweet-potato-chocolate-pudding/ Chat with me: https://stasha.kartra.com/calendar/DeepDive 00:00 PMOS Rebrand Explained 01:29 What PMOS Really Means 02:11 Why It’s Not Just Cysts 04:28 Metabolic Root Cause 05:09 Insulin to Pain Cascade 05:59 Pain Stats and Studies 07:04 Inflammation and Heavy Bleeds 08:18 Medications That Help 08:56 Lifestyle Foundations 10:16 Food Strategies for Insulin 11:55 Movement and Strength Training 14:48 Supplements and Stress Reset 16:35 Start Small With Habits 17:13 Protein Breakfast and Walks 19:37 Wrap Up and Next Steps 📚 Research Citations PMOS Prevalence & Name Change Dunne C. (2026). The power of naming disease correctly: PCOS is now PMOS. British Columbia Medical Journal. https://bcmj.org/print/editorials/power-naming-disease-correctly-pcos-now-pmos Cherlin et al. (2026). The hidden burden of pain in PMOS. eLife. https://elifesciences.org/digests/103875/the-hidden-burden-of-pain-in-pmos PMOS & Pain Cherlin et al. (2024). Understanding Pain in Polycystic Ovary Syndrome: Health Risks and Treatment Effectiveness. medRxiv. https://www.medrxiv.org/content/10.1101/2024.10.15.24315513v1 Behzadfar S, et al. (2024). Effect of polycystic ovary syndrome on dysmenorrhea: a case-control study. International Journal of Reproduction, Contraception, Obstetrics and Gynecology. https://www.ijrcog.org/index.php/ijrcog/article/view/13964 PMOS Metabolic Reframing Amiri M, et al. (2026). Polyendocrine Metabolic Ovarian Syndrome (PMOS): Renaming PCOS from Describing an Ovarian Disorder to a Systemic Disease. Iranian Journal of Diabetes and Metabolism. https://ijdld.tums.ac.ir/article-1-6611-en.html Lifestyle Management Cleveland Clinic Journal of Medicine. (2026). Polycystic ovary syndrome: An update on diagnosis and management. https://www.ccjm.org/content/93/3/176

    PMOS (formerly PCOS) and Painful Periods Explained S1 E16

  2. Oct 22

    Adenomyosis Explained: Relief Tips for Pain Free Periods S1E15

    Adenomyosis: The Hidden Cousin of Endometriosis (Causes, Diagnosis, and Pain-Relief Tools) Stasha Washburn of Pain Free Periods explains adenomyosis as endometrial tissue growing into the muscular wall of the uterus, where it thickens and bleeds but cannot exit; it is often missed on imaging and dismissed as “just heavy periods.” She cites research on origins and hypotheses like in-utero estrogen exposure. She reviews pain mechanisms including nerve fiber growth (NGF and oxytocin receptors), inflammation (LPS pathways), and increased uterine contractility, plus evolving ultrasound criteria and MRI challenges. Management discussed includes dienogest, LNG-IUS, GnRH combinations, uterine-sparing procedures, cautious use of compounds like resveratrol/EGCG/berberine, and daily stress, sleep, and anti-inflammatory diet strategies. Track your cycle here, free: https://ThePeriodCoach.com/ETRC Chat with me: https://stasha.kartra.com/calendar/DeepDive 00:00 Welcome and Overview 01:17 What Adenomyosis Is 03:20 How It Differs From Endo 05:10 Shared Origins and Theories 06:00 Why It Hurts 07:38 Diagnosis Challenges 08:24 Treatment Options 09:56 Supplements and Compounds 10:35 Nervous System and Lifestyle 12:19 Layered Plan and Next Steps 14:36 Wrap Up and Call to Action 📚 Research Citations Prevalence & Epidemiology Wang MH, et al. (2025). Global prevalence of adenomyosis and endometriosis: a systematic review and meta-analysis. Reproductive Biology and Endocrinology. https://pubmed.ncbi.nlm.nih.gov/41257733/ Mishra I, et al. (2023). Prevalence of adenomyosis in women with subfertility: systematic review and meta-analysis. Ultrasound in Obstetrics & Gynecology. https://pubmed.ncbi.nlm.nih.gov/36647238/ Pathogenesis & Pain Mechanisms Orazov M, et al. (2020). Oxytocinergic regulation in pathogenesis of pelvic pain caused by adenomyosis. Gynecological Endocrinology. https://pubmed.ncbi.nlm.nih.gov/33305666/ Li Q, et al. (2024). The pathogenesis of endometriosis and adenomyosis: insights from single-cell RNA sequencing. Biology of Reproduction. https://pubmed.ncbi.nlm.nih.gov/38386960/ Guo SW, et al. (2026). Hyperestrogenic imprinting and developmental origins of endometriosis and adenomyosis. Human Reproduction Open. https://pubmed.ncbi.nlm.nih.gov/42757379/ Diagnosis Aas-Eng MK, et al. (2020). Transvaginal Sonographic Imaging and Associated Techniques for Diagnosis of Ovarian, Deep Endometriosis, and Adenomyosis. Seminars in Reproductive Medicine. https://pubmed.ncbi.nlm.nih.gov/33232986/ Brandão A, et al. (2025). Imaging Spectrum of Typical and Atypical Adenomyosis. RadioGraphics. https://pubmed.ncbi.nlm.nih.gov/40310751/ Treatment Lin S, et al. (2025). Dienogest treatment of symptomatic adenomyosis: An in-depth meta-analysis. European Journal of Obstetrics & Gynecology and Reproductive Biology. https://pubmed.ncbi.nlm.nih.gov/39754909/ Zeccola AM, et al. (2024). Alternative treatments of adenomyosis - an update in procedural management and clinical outcomes. Current Opinion in Obstetrics and Gynecology. https://pubmed.ncbi.nlm.nih.gov/38837727/ Liu L, et al. (2023). Risk of Recurrence and Reintervention After Uterine-Sparing Interventions for Symptomatic Adenomyosis. Obstetrics & Gynecology. https://pubmed.ncbi.nlm.nih.gov/36897132/ Natural Compounds & Inflammation Liu L, et al. (2017). Berberine inhibits the LPS-induced proliferation and inflammatory response of stromal cells of adenomyosis tissues. Experimental and Therapeutic Medicine. https://pubmed.ncbi.nlm.nih.gov/29285168/ Zhu B, et al. (2015). Resveratrol Reduces Myometrial Infiltration, Uterine Hyperactivity, and Stress Levels. Reproductive Sciences. https://pubmed.ncbi.nlm.nih.gov/25701840/ Chen Y, et al. (2013). Epigallocatechin-3-gallate reduces myometrial infiltration, uterine hyperactivity, and stress levels. Reproductive Sciences. https://pubmed.ncbi.nlm.nih.gov/23703534/

    Adenomyosis Explained: Relief Tips for Pain Free Periods S1E15

  3. Oct 15

    Understanding PMDD: A Path to Pain-Free Periods S1E14

    PMDD vs PMS: Symptoms, Science, and Practical Tools for Pain Free Periods Host Stasha Washburn discusses premenstrual dysphoric disorder (PMDD) as a severe cyclical mood disorder affecting about 3–8% of women, often dismissed as “bad PMS,” and explains how it differs from PMS by its debilitating, life-disrupting symptoms such as uncontrollable crying, terrifying rage, inability to function, and suicidal ideation that may lift when bleeding begins. She notes PMDD is recognized in the DSM-5, may be underdiagnosed, and cites research linking PMDD to neuroinflammation and higher trauma exposure. Stasha shares management strategies: daily cycle and symptom tracking, nutrition supports, stress and nervous system regulation (deep breathing, meditation, Tai Chi, sleep), and professional support including therapy, possible medications, and progesterone. She emphasizes layered, incremental changes and previews a future episode on adenomyosis. Start charting for free: https://ThePeriodCoach.com/ETRC Let's talk: https://stasha.kartra.com/calendar/DeepDive 00:00 Welcome and Overview 01:26 What PMDD Is 04:20 PMS vs PMDD Signs 06:27 Cycle Patterns and Impact 08:23 Research and Risk Factors 10:27 You Are Not Alone 11:49 Tools That Help 16:19 Professional Support Options 18:32 Layered Plan and Tracking 21:32 Next Episode and Wrap Up 📚 Research Citations PMDD Prevalence & Trauma Grewal JK, et al. (2025). The prevalence of traumatic exposure in women with premenstrual dysphoric disorder (PMDD): a systematic review. Archives of Women's Mental Health. https://pubmed.ncbi.nlm.nih.gov/39546002/ Neuroinflammation & Stress Cheng M, et al. (2025). The role of the neuroinflammation and stressors in premenstrual syndrome/premenstrual dysphoric disorder: a review. Frontiers in Endocrinology. https://pubmed.ncbi.nlm.nih.gov/40225329/ Vitamin B6 Wyatt KM, et al. (1999). Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ. https://pubmed.ncbi.nlm.nih.gov/10334745/ Calcium Arab A, et al. (2020). Beneficial Role of Calcium in Premenstrual Syndrome: A Systematic Review of Current Literature. International Journal of Preventive Medicine. https://pubmed.ncbi.nlm.nih.gov/33312465/ Vitex (Chasteberry) Csupor D, et al. (2019). Vitex agnus-castus in premenstrual syndrome: A meta-analysis of double-blind randomised controlled trials. Complementary Therapies in Medicine. https://pubmed.ncbi.nlm.nih.gov/31780016/ Verkaik S, et al. (2017). The treatment of premenstrual syndrome with preparations of Vitex agnus castus: a systematic review and meta-analysis. American Journal of Obstetrics and Gynecology. https://pubmed.ncbi.nlm.nih.gov/28237870/

    Understanding PMDD: A Path to Pain-Free Periods S1E14

  4. Oct 14 ·  Bonus

    The Onion Peel: Melatonin for Endometriosis? S1E5

    Melatonin and Endometriosis: What the Research Actually Says In this Onion Peel bonus episode of the Pain Free Periods podcast, host Stasha reviews an Instagram claim that melatonin reduces endometriosis lesion growth by blocking EGFR. She summarizes a 2024 Journal of Pineal Research study reporting that melatonin inhibited endometriosis lesion growth in mouse models and human cell lines by stably binding EGFR, blocking its activation and downstream survival signaling, and lowering cyclin D1 to limit cell division; the researchers suggested melatonin as a potential novel therapy. She also cites a separate 2023 review noting anti-proliferative, antioxidant, anti-inflammatory, and anti-invasive effects. However, she emphasizes most evidence is from animal and cell studies, human trials are limited, and a 2021 human trial found 20 mg melatonin did not significantly reduce endometriosis pain versus placebo. She advises discussing dosage, interactions, and contraindications with a doctor and calls for more research. 00:00 Welcome to Onion Peel 00:24 Instagram Claim Check 00:47 Study Findings Explained 01:03 How Melatonin Works 02:15 Why It Sounds Exciting 02:24 The Big Caveat 02:35 Human Trial Reality 03:16 Doctor First Advice 03:34 Where This Could Fit 04:10 More Research Ahead 04:19 Closing and Reminder 📚 Research Citations Melatonin & EGFR Li Y, et al. (2024). Melatonin Inhibits Endometriosis Growth via Specific Binding and Inhibition of EGFR Phosphorylation. Journal of Pineal Research. https://pubmed.ncbi.nlm.nih.gov/39711424/ Melatonin & Endometriosis (Review) Sharifi M, et al. (2023). Therapeutic effects of melatonin on endometriosis, targeting molecular pathways: Current knowledge and future perspective. Pathology - Research and Practice. https://pubmed.ncbi.nlm.nih.gov/36774757/

    The Onion Peel: Melatonin for Endometriosis? S1E5

  5. Oct 8

    Navigating Endometriosis: Steps Towards Pain-Free Periods S1E13

    Endometriosis Explained: Why It Hurts, Why Diagnosis Takes Years, and Evidence-Based Ways to Manage Pain Stasha Washburn, host of Pain Free Periods, shares her severe endometriosis history and explains endometriosis as estrogen-related tissue growing outside the uterus that bleeds without an exit, driving inflammation, adhesions, and possible organ damage; hysterectomy or menopause may not resolve it. She notes prevalence estimates of 6–10% of reproductive-aged women, likely undercounted, and diagnostic delays averaging 7–12 years often driven by physicians. She outlines current research: multifactorial causes, immune dysfunction, neuroangiogenesis (including CCL18 linked to pain), and environmental endocrine disruptors like BPA increasing risk. Management strategies include anti-inflammatory dietary changes (e.g., omega-3s, gluten-free/low-nickel approaches, reducing dairy/sugar/caffeine/alcohol/processed foods), supplements (vitamin D, zinc, magnesium, curcumin, omega-3s, iron), gentle movement, stress reduction, toxin reduction (glass/stainless storage, cleaner cosmetics, avoiding non-stick), and tracking changes layer-by-layer. 00:00 Welcome and Story 02:23 What Endometriosis Is 05:30 Where It Grows and Why Pain Varies 07:43 What It Feels Like 10:10 Why It Happens and Delayed Diagnosis 15:16 Tools That Help 15:37 Diet and Supplements 21:28 Movement Stress and Toxins 25:30 Layered Approach and Tracking 29:41 Wrap Up and Next Steps 📚 Research Citations for Episode 13 Show Notes Endometriosis Overview & Immune Function Li H, et al. (2026). Precision-based solutions for endometriosis: Integrating immunomics and drug repositioning strategies. International Immunopharmacology. https://pubmed.ncbi.nlm.nih.gov/41702084/ Environmental Toxins (EDCs) Moustakli E, et al. (2025). Unraveling the Core of Endometriosis: The Impact of Endocrine Disruptors. International Journal of Molecular Sciences. https://pubmed.ncbi.nlm.nih.gov/40806727/ Pain & Neuroangiogenesis (CCL18) Peng Y, et al. (2024). CCL18 promotes endometriosis by increasing endometrial cell migration and neuroangiogenesis. European Journal of Histochemistry. https://pubmed.ncbi.nlm.nih.gov/39105608/ Diagnostic Delays Schenken RS. (2006). Delayed diagnosis of endometriosis. Fertility and Sterility. https://www.fertstert.org/article/S0015-0282(06)03523-0/pdf Nutrition & Diet Huijs E, Nap A. (2020). The effects of nutrients on symptoms in women with endometriosis: a systematic review. Reproductive BioMedicine Online. https://www.unboundmedicine.com/medline/citation/32600946/citation/28498913/The_management_of_menopause_in_women_with_a_history_of_endometriosis:a_systematic_review Dietary Supplements Yalçın Bahat P, et al. (2022). Dietary supplements for treatment of endometriosis: A review. Acta Biomedica. https://pubmed.ncbi.nlm.nih.gov/35315418/ T-Cell Dysfunction Taguchi S, et al. (2025). Regulatory T-cells in Reproductive Medicine: Implications for Endometriosis-Associated Infertility and Implantation Immunity. Cureus. https://pubmed.ncbi.nlm.nih.gov/41523537/ BPA Exposure & Risk Chen Y, et al. (2026). Association between bisphenols A and the risk of endometriosis: results from an updated meta-analysis. Frontiers in Public Health. https://pubmed.ncbi.nlm.nih.gov/42158187/

    Navigating Endometriosis: Steps Towards Pain-Free Periods S1E13

  6. Oct 1

    Cycle Syncing in Ovulation Phase for Pain-Free Periods S1E12

    Ovulation: The Summer Phase of Your Cycle | Pain Free Periods with Stasha Podcast Stasha Washburn continues her cycle syncing series by focusing on ovulation as the “star of the show,” explaining that you can bleed without ovulating and miss out on progesterone, which supports mood, relaxation, anti-inflammatory effects, and long-term brain, bone, and heart health; she urges reconsidering hormonal birth control if it stops ovulation. She describes ovulation as a short 3–4 day “summer/full moon” phase with peak estrogen, a testosterone spike, and an LH surge, bringing confidence, extroversion, and strong verbal/creative energy, though sleep and focus may be harder and neurodivergent listeners may feel scattered. She reviews fertility timing, ovulation pain (Mittelschmerz) and getting checked, suggests “do” tasks like negotiating or presenting, outlines supportive foods/scents/movement, and explains confirming ovulation via basal body temperature (and optional cervical mucus/cervix tracking), noting tracking can reveal perimenopause; next week she will deep dive into endometriosis. Chat here: https://stasha.kartra.com/calendar/DeepDive Temp drop 15% discount: http://www.tempdrop.com/discount/WASHBURNTEMPDROP10 00:00 Welcome and Series Recap 00:51 Why Ovulation Matters 02:35 Summer Phase Energy 05:26 What Happens in Ovulation 07:58 Mid Cycle Pain Explained 09:17 Neurodiversity and Overwhelm 11:56 Ovulation Is the Do Phase 13:22 Sensual System Food and Taste 15:58 Scents Movement and Media 20:40 How to Confirm Ovulation 27:22 Weekly Action Step and Charting 28:42 Whats Next and Closing

    Cycle Syncing in Ovulation Phase for Pain-Free Periods S1E12

  7. Sep 24

    Cycle Syncing in Follicular Phase for Pain-Free Periods S1E11

    Cycle Syncing: The Follicular Phase (Spring) for Energy, Planning, and Pain-Free Period Support Stasha Washburn continues her cycle syncing series by explaining the follicular phase (spring/wood) that follows the menstrual phase, when estrogen rises and energy, extroversion, mood, and mental clarity often return. She frames this phase as a strategic time for growth, planning, creativity, and answering “how” questions (problem-solving, communication, boundaries, and self-care), noting that follicular length can expand or contract with stress, illness, or life events and encouraging charting signs like cravings and introversion/extroversion. She shares “sensual system” supports. She reassures painful-period listeners to ramp up gently and integrate one change at a time, previews ovulation next. https://stasha.kartra.com/calendar/DeepDive 00:00 Welcome and Series Setup 00:28 Follicular Phase Spring Energy 02:07 Timing and Stress Effects 05:17 Hormones and Productivity 07:32 Spring Not Pushing 08:59 How Questions Superpower 12:11 Sensual System Taste 16:04 Scent and Daily Rituals 17:10 Movement and Exercise Build 19:17 Sight Sound and Spirit 21:18 Painful Periods Reassurance 23:32 Recap and Next Episode

    Cycle Syncing in Follicular Phase for Pain-Free Periods S1E11

  8. Sep 17

    Cycle Syncing in Menstrual Phase for Pain-Free Periods S1E10

    Cycle Syncing Your Menstrual Phase (Winter): Rest, Release, and Support for Painful Periods Stasha Washburn, The Period Coach and endometriosis survivor, continues a cycle syncing series by focusing on the menstrual phase (day one of bleeding through the period), described as “winter” and a time to rest, receive, and release. She explains that hormones and energy are at their lowest, prostaglandins and inflammation are high, and that while mild cramping can be common, debilitating pain, vomiting, passing out, extreme fatigue, or depression signal imbalance and are not normal or the listener’s fault. She contrasts deep luteal and menstrual experiences, including PMDD relief when bleeding begins, and emphasizes that fighting the need to slow down can worsen symptoms. She offers menstrual-phase supports via the “sensual system”: deep, nourishing iron-building foods (beets, greens, mushrooms, seaweed, bone broth, lentils/beans, liver, dark chocolate), avoiding artificial fragrances, using calming scents (lavender, clary sage, jasmine), prioritizing rest and gentle movement, softer light and sound, reduced screen stimulation, and journaling “why” questions, choosing one change to try each month. Free Call: https://stasha.kartra.com/calendar/DeepDive Revolution Book: https://ThePeriodCoach.com/Revolution Flow Freedom: https://theperiodcoach.com/flow-freedom/ 00:00 Welcome and Cycle Syncing 00:32 Deep Luteal Recap 01:36 Menstrual Phase Winter 04:05 Pain Is Not Normal 06:08 What a Healthy Period Looks Like 08:16 Hormones and Low Energy 12:42 Rest and Mindset Shift 14:02 Winter Metaphor Explained 15:53 Normal vs Concerning Symptoms 18:38 Taste Blood Building Foods 21:10 Smell and Hormone Disruptors 23:12 Touch and Gentle Movement 25:39 Sight and Sound Soften Inputs 28:07 Journaling Your Why 30:17 Pain Onion Whole Cycle 31:59 Pick One Change Summary 33:15 Next Week and Closing

    Cycle Syncing in Menstrual Phase for Pain-Free Periods S1E10
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About

Real solutions for painful periods, body, mind, and soul.

Information

  • Creator
    Stasha, The Period Coach
  • Years Active
    2026
  • Episodes
    21
  • Rating
    Explicit
  • Copyright
    © Stasha, The Period Coach
  • Show Website
    Pain Free Periods with Stasha