Navigating PMS: Supporting Your Body During the Luteal Phase

Navigating PMS: Supporting Your Body During the Luteal Phase

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.cedars-sinai.org/health-library/diseases-and-conditions/p/premenstrual-syndrome-pms.html],  https://www.iapmd.org/steps-to-diagnosis [https://www.iapmd.org/steps-to-diagnosis],  https://www.pms.org.uk [https://www.pms.org.uk],  https://pubmed.ncbi.nlm.nih.gov/8463989/ [https://pubmed.ncbi.nlm.nih.gov/8463989/],  https://www.health.harvard.edu/a_to_z/premenstrual-syndrome-pms-a-to-z [https://www.health.harvard.edu/a_to_z/premenstrual-syndrome-pms-a-to-z],  https://www.nhs.uk/conditions/pre-menstrual-syndrome/ [https://www.nhs.uk/conditions/pre-menstrual-syndrome/] YOUR HOST: Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher My Website [https://www.phasesofembodiment.com/] Instagram [https://www.instagram.com/phasesofembodiment] Work with Me: Book a Discovery Call [https://calendly.com/laurapotteryoga/cycle-coaching-discovery-call] Keywords: PMS, luteal phase, hormonal health, mindful consumption, nutrition, exercise, stress reduction, sleep hygiene, emotional support

Holistic Nutrition, Cyclical Living and Women's Circles with Diana S. Alberti, RDN, CDN, RYT

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 [https://www.dianaalberti.com] Diana's Instagram [https://www.instagram.com/diana.wholeheartedlywell/] MENTIONED ON THE SHOW: Do Less: A Revolutionary Approach to Time and Energy Management for Ambitious Women by Kate Northrup [https://katenorthrup.com/book/] WomanCode: Unlocking Women's Health - A Holistic Approach to Hormone Balance, Fertility, and Wellness Through Nutrition and Lifestyle Changes by Alisa Vitti, HHC [https://floliving.com/pages/flo-woman-code?srsltid=AfmBOoqQfTlM2BK3IH1-UTTnXNeMlAcTi9ht6dhWe89JrhkKEsgnYfFB] The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality by Kimberly Ann Johnson [https://kimberlyannjohnson.com/the-fourth-trimester/] Maternity, coming face to face with our own shadow by Laura Gutman [https://www.abebooks.com/9780615247557/Maternity-coming-face-own-shadow-0615247555/plp] YOUR HOST: Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher My Website [https://www.phasesofembodiment.com/] Instagram [https://www.instagram.com/phasesofembodiment] Work with Me: Book a Discovery Call [https://calendly.com/laurapotteryoga/cycle-coaching-discovery-call]

The Inner Seasons (Phases) of Your Menstrual Cycle

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 [https://www.phasesofembodiment.com/cyclecoaching] Follow me on: Instagram [https://www.instagram.com/phasesofembodiment] Join my: Newsletter [https://phasesofembodiment.substack.com]

Redefining Rest, Movement, and Healing as a Former Athlete and NICU Mom with Megan Williams, LCSW

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 [https://www.ndbhpsychotherapy.com/team/megan-williams%2C-lcsw] 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 [https://www.amazon.com/Brave-Athlete-Calm-Down-Occasion/dp/1937715736] The Hidden Opponent [https://www.thehiddenopponent.org/] Dr. Stacy Sims [https://www.drstacysims.com/about_stacy] Michele Kang [https://www.ussoccer.com/stories/2025/12/us-soccer-launches-kang-womens-institute-to-transform-health-performance-in-womens-game] Midlife health crisis of former competitive athletes [https://pmc.ncbi.nlm.nih.gov/articles/PMC11086499/] YOUR HOST: Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher My Website [https://www.phasesofembodiment.com/] Instagram [https://www.instagram.com/phasesofembodiment] Work with Me: Book a Discovery Call [https://calendly.com/laurapotteryoga/cycle-coaching-discovery-call]

Seasons of Yoga, Motherhood, Community, and Life with Kelsie Rockefeller, E-RYT500, YACEP, IAYTT

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 [https://www.yogapeopleoneonta.com] @yogapeopleoneonta [https://www.instagram.com/yogapeople_oneonta/] City of Oneonta Woman Trailblazer Award [https://www.allotsego.com/catan-rockefeller-honored-as-woman-trailblazers/] Mentioned on the show: Dr. Loren Fishman, MD (Osteoporosis)  [https://www.manhattanphysicalmedicine.com/tools] Anodea Judith [https://anodeajudith.com/books/] The Heart of Yoga: Developing a Personal Practice by T. K. V. Desikachar [https://bookshop.org/p/books/the-heart-of-yoga-developing-a-personal-practice-t-k-v-desikachar/9d38b20c7e3861b4?ean=9780892817641&next=t&utm_source=google&utm_medium=cpc&utm_campaign=%7Bcampaignname%7D&utm_content=6443417794&gad_source=1&gad_campaignid=16235479093&gbraid=0AAAAACfld40LXKDBW-htX5t75rY6JIzwm&gclid=CjwKCAjwqazPBhALEiwAOuXqdG_P_0m4CJADlq27WBVThOudbvYR74_gMICSqANcEZmoWXyiqVNB3RoCrjoQAvD_BwE] YOUR HOST: Laura Potter, Certified Menstrual Cycle Coach and Restorative Yoga Teacher My Website [https://www.phasesofembodiment.com/] Instagram [https://www.instagram.com/phasesofembodiment] Work with Me: Book a Discovery Call [https://calendly.com/laurapotteryoga/cycle-coaching-discovery-call]