How cycle-awareness, self-responsibility and unfiltered truth are reshaping womanhood at 40+.

This week on The Cycle Codes™ Podcast, I’m joined by the unapologetically real and wildly loved Kat John — speaker, coach, meditation teacher and woman who has been deeply honest about her perimenopause journey. Together, we dive into: • What perimenopause actually feels like behind the scenes• How Kat navigates mood shifts, brain fog and anxiety while running a big brand• The surprising moment she realised she’d hated her period for 25 years• How she rebuilt a relationship with her cycle later in life• The conversations that changed everything in her marriage• Why “weaponising the cycle” destroys connection — and how to repair fast• The sacred shift from self-judgment to self-kindness• Navigating rage, tenderness, responsibility, and being a human woman in a messy world Kat is one of the most grounded, authentic and emotionally honest women I've ever spoken to — and this conversation will land for ANY woman navigating cycles, relationships, or the beginnings of perimenopause. 🎧 Listen in, share it with a friend, and tag me with your takeaways. Connect with Kat: Insta: <a href="https://www.instagram.com/kat.john/" rel="noopener noreferrer" target="_blank">@kat.john</a> Website: <a href="https://katjohn.com.au/about/" rel="noopener noreferrer" target="_blank">katjohn.com.au</a> --- The Cycle Codes: Instagram: <a href="https://www.instagram.com/thecyclecodes" rel="noopener noreferrer" target="_blank">@thecyclecodes</a> 🧰 Grab Your Cycle, Decoded — my free guide to finally understanding your body’s rhythm: <a href="https://subscribepage.io/0erkOq" rel="noopener noreferrer" target="_blank">Download here</a> 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.

Perimenopause, Power & Radical Self-Honesty with Kat John

From blocked tubes & “no IVF hope” to a healthy baby, a traumatic birth, and redefining sleep and crying with Aware Parenting.

In this episode of the podcast, I’m joined by Nik Toth from The Aware Family – nutrition therapist, Aware Parenting practitioner, and mum – for a raw, honest conversation about fertility, birth trauma and why our babies’ tears are not the problem. Nik shares how she was told she had blocked fallopian tubes, a thinning egg reserve, no ovulation and a partner with almost zero sperm count… and that “not even IVF” would work. Instead of accepting that as the final truth, she leaned into her background in nutritional medicine, herbs, supplements, energy work and nervous system support – and fell pregnant six weeks later. We also dive into her birth story in Bali – a planned home water birth that turned into an emergency C-section, NICU, meconium aspiration and the most harrowing 15 minutes of her life when she thought her baby had died and nobody in the operating theatre spoke to her in English. From there, we talk about: <ul><li>How her “colicky baby” cried 10–12 hours a day for months</li><li>The moment she discovered Aware Parenting and decided to listen instead of constantly soothing and shushing</li><li>What actually happens when a baby has a big cry in safe arms</li><li>Why suppressing feelings in babies shows up later as sleep issues, behaviour and anxiety</li><li>The link between nervous system regulation, hormones, sleep and our cycles</li></ul> If you’re a cycle-aware mum, pregnant, trying to conceive, or healing a birth story – this one will land deep. Trigger warning: We do talk about birth trauma, NICU and emergency C-section. Please listen gently. Connect with Nik &amp; her work: 🌐 <a href="https://theawarefamily.com/" rel="noopener noreferrer" target="_blank">theawarefamily.com</a> The freebie for exhausted parents:&nbsp;<a href="https://my.theawarefamily.com/3essentials" rel="noopener noreferrer" target="_blank">https://my.theawarefamily.com/3essentials</a> The link for the&nbsp;8 free sleep audits&nbsp;<a href="https://niktoth.thrivecart.com/sleep-audit/?coupon=CYCLECODES" rel="noopener noreferrer" target="_blank">https://niktoth.thrivecart.com/sleep-audit/?coupon=CYCLECODES</a> --- The Cycle Codes: Instagram: <a href="https://www.instagram.com/thecyclecodes" rel="noopener noreferrer" target="_blank">@thecyclecodes</a> 🧰 Grab Your Cycle, Decoded — my free guide to finally understanding your body’s rhythm: <a href="https://subscribepage.io/0erkOq" rel="noopener noreferrer" target="_blank">Download here</a> 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.

When “You Can’t Get Pregnant” Isn’t the Full Story: Nik Toth on Fertility, Birth Trauma & Aware Parenting

From pill side-effects and miscarriages to mineral testing, gut repair, and cycle-synced living—Roxanne’s roadmap to feeling free.

This episode is a lighthouse for anyone who’s been told “there’s nothing you can do.” Roxanne shares her raw, unfiltered journey—from heavy periods at 11, years on the pill (and a frightening breast lump), anxiety, panic attacks, and two miscarriages… to finally saying “enough,” studying naturopathic nutrition, and rebuilding her health from the inside out. We unpack: • Why PMDD is multifactorial (and why a single pill won’t fix a systems problem)• The missing piece: nervous system regulation as the foundation for every change• How mineral depletion and heavy metals (HTMA), gut dysfunction, and trauma can blunt hormone signaling• Practical supports: circadian rhythm resets, blood sugar basics, seed cycling, meal-prepping for luteal, and testing that brings clarity• The difference between PMDD flare-ups and being a human with emotions (and why repair matters) Roxanne now supports women worldwide with a whole-systems lens—so you can stop negotiating with your truth and start living symptom-free(ish) cycles with real tools, not guesswork. If you’ve ever felt dismissed or defeated, this one will put power back in your hands. Connect with Roxanne: <a href="http://www.the-hscc.com/" rel="noopener noreferrer" target="_blank">Www.the-HSCC.com</a>&nbsp;Instagram:&nbsp;<a href="http://holisticselfcare.co/" rel="noopener noreferrer" target="_blank">holisticselfcare.co</a>Email:&nbsp;<a href="mailto:info@the-hscc.com" rel="noopener noreferrer" target="_blank">info@the-hscc.com</a>&nbsp; --- The Cycle Codes: Instagram: <a href="https://www.instagram.com/thecyclecodes" rel="noopener noreferrer" target="_blank">@thecyclecodes</a> 🧰 Grab Your Cycle, Decoded — my free guide to finally understanding your body’s rhythm: <a href="https://subscribepage.io/0erkOq" rel="noopener noreferrer" target="_blank">Download here</a> 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.

PMDD Is Not Your Destiny: Roxanne Leigh on Self-Healing, Nervous System First, and Becoming the Expert of Your Body

From PMDD to peace — what happens when you stop trying to fix yourself and start partnering with your body.

What if PMDD isn’t a life sentence — but an invitation to know yourself more deeply?In this powerful episode, I sit down with Brianna Viegas, PMDD coach and graduate of Lisa de Jong’s Menstrual Cycle Awareness program, to talk about what life looks like after PMDD. We unpack: <ul><li>Why “PMDD is incurable” is one of the most damaging myths out there</li><li>How to shift from managing symptoms to living symptom-free</li><li>Partnering with your body instead of trying to fix it</li><li>Navigating motherhood, relationships, and identity through the lens of cyclical awareness</li><li>The beauty of repair, regulation, and real self-trust</li></ul> Brianna shares her personal evolution from survival to sovereignty — and what it really means to live in rhythm with your body beyond diagnosis. To get in touch with Briana: <a href="https://brianavillegas.com/" rel="noopener noreferrer" target="_blank">https://brianavillegas.com</a> <a href="https://brianavillegas.com/holidaybundle" rel="noopener noreferrer" target="_blank">https://brianavillegas.com/holidaybundle</a> Insta: <a href="https://www.instagram.com/brianavillegascoaching/" rel="noopener noreferrer" target="_blank">@brianavillegascoaching</a> --- The Cycle Codes: Instagram: <a href="https://www.instagram.com/thecyclecodes" rel="noopener noreferrer" target="_blank">@thecyclecodes</a> 🧰 Grab Your Cycle, Decoded — my free guide to finally understanding your body’s rhythm: <a href="https://subscribepage.io/0erkOq" rel="noopener noreferrer" target="_blank">Download here</a> 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.

Life After PMDD: Healing Beyond the Label with Briana Villegas

What if the parts of you you’ve hidden are the very keys to your aliveness? In this raw conversation, we explore feminine edges, intuition, and the power of re-wilding your life.

In this soul-stirring episode, I’m joined by Emily from Whole &amp; Wild, a professional coach helping women uncage their intuition and reclaim their bigness. We dive deep into the four feminine archetypes — Maiden, Mother, Wild Woman, and Crone — and how understanding these cyclical energies can reconnect you to your body’s natural rhythm and wisdom. Emily shares her personal story of “caging” her intuition, the moment she chose to live wild and free, and the powerful metaphor of the wolves returning to Yellowstone — a story that mirrors what happens when we reintroduce our own inner wild. We explore: <ul><li>Why women fear their edges and how to meet them with compassion</li><li>What happens when you reconnect with your intuition</li><li>The cost of staying “fine” versus choosing aliveness</li><li>The power of sacred thresholds, rites of passage, and feminine community</li></ul> ✨ Connect with Emily: Website: <a href="https://www.wholeandwild.com/" rel="noopener noreferrer" target="_blank">wholeandwild.com</a> 🎧 Listen to her podcast: <a href="https://open.spotify.com/show/3VzcA4tFGL7FkScRc20UP9?si=44c9f02b686243ae" rel="noopener noreferrer" target="_blank">Moon + Fire</a> --- The Cycle Codes: Instagram: <a href="https://www.instagram.com/thecyclecodes" rel="noopener noreferrer" target="_blank">@thecyclecodes</a> 🧰 Grab Your Cycle, Decoded — my free guide to finally understanding your body’s rhythm: <a href="https://subscribepage.io/0erkOq" rel="noopener noreferrer" target="_blank">Download here</a> 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.

Uncaging the Wild Woman Within — Cyclical Living, Intuition & Aliveness with Emily Bailey from Whole & Wild

Reclaiming your womb as your compass for life, health, and intuition — this conversation will change the way you see being a woman.

In this deep, soul-stirring conversation, I sit down with the incredible Sahara Valastro — naturopath, herbalist, and womb wisdom practitioner — to explore the sacred link between our bodies, our cycles, and our intuition. We talk about: 🌙 How ancient women lived in rhythm with the moon💫 Why disconnection from the womb leads to burnout, pain, and imbalance🌿 The forgotten feminine practices of yoni steaming, herbal medicine, and food as medicine🔥 How trauma and emotional suppression show up as cycle symptoms💗 Simple ways to begin reconnecting with your womb today If you’ve ever felt disconnected from your feminine power or frustrated by “modern fixes” that don’t address the root cause — this episode will feel like a homecoming. Connect with Sahara: Website: <a href="https://saharavalastro.com/" rel="noopener noreferrer" target="_blank">saharavalastro.com</a> Instagram: <a href="https://www.instagram.com/saharavalastro/" rel="noopener noreferrer" target="_blank">@saharavalastro</a> --- The Cycle Codes: Instagram: <a href="https://www.instagram.com/thecyclecodes" rel="noopener noreferrer" target="_blank">@thecyclecodes</a> 🧰 Grab Your Cycle, Decoded — my free guide to finally understanding your body’s rhythm: <a href="https://subscribepage.io/0erkOq" rel="noopener noreferrer" target="_blank">Download here</a> 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.

Womb Wisdom, Ancient Feminine Power & Healing the Disconnection with Sahara Valastro

Anxiety, 35 symptoms, and a total reset: sleep, strength, and smart hormones.

Tracy Minnoch (fitness industry veteran and founder of Sexy Aging) takes us through the whirlwind from late-pregnancy at 42 to years of undiagnosed perimenopause—complete with 35 symptoms, crippling anxiety, and dysregulated cycles. We get real about Mirena vs. the pill, why MHT/HRT isn’t a “weight-loss hack,” and the lifestyle levers that actually move the needle: sleep as medicine, stress down-shifting, protein-forward nutrition, and lifting heavy for longevity. Tracy shares how she rebuilt confidence, career, and health—plus what she’s teaching her daughter (and son!) so the next generation is menopause-literate. You’ll learn: <ul><li>The postpartum → perimenopause overlap (and red flags to watch)</li><li>What MHT can/can’t do—and how to decide with your doctor</li><li>Why strength training beats “more cardio” in midlife</li><li>Practical sleep + stress protocols that calm the nervous system</li></ul> Connect with Tracy: Instagram: <a href="https://www.instagram.com/tracyminnoch/" rel="noopener noreferrer" target="_blank">@tracyminnoch</a> Website: <a href="https://www.sexyageing.com/" rel="noopener noreferrer" target="_blank">sexyageing.com</a> --- The Cycle Codes: Instagram: <a href="https://www.instagram.com/thecyclecodes" rel="noopener noreferrer" target="_blank">@thecyclecodes</a> 🧰 Grab Your Cycle, Decoded — my free guide to finally understanding your body’s rhythm: <a href="https://subscribepage.io/0erkOq" rel="noopener noreferrer" target="_blank">Download here</a> 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.

From Perimenopause Chaos to Post-Menopause Power with Tracy Minnoch-Nuku

Celebrating first periods, breaking the silence, and building confidence for life.

What if the way we talk (or don’t talk) about first periods could shape a girl’s confidence, health, and sense of self for decades to come?In this episode, I’m joined by Jane Bennett, a leading voice in menstrual education and co-creator of Celebration Day for Girls. We explore: <ul><li>Why early menstrual education is life-changing</li><li>How puberty starts years before bleeding</li><li>Moving past parental awkwardness to real connection</li><li>What’s actually normal for pain, flow, and cycle length</li><li>The ripple effect—from stronger mother-daughter bonds to period-positive schools and workplaces</li></ul> A must-listen for parents, caregivers, educators, and anyone who wants periods met with knowledge, dignity, and pride. To connect with Jane: Website: <a href="https://chalicefoundation.org.au/about/" rel="noopener noreferrer" target="_blank">chalicefoundation.org.au</a> Instagram: <a href="https://www.instagram.com/chalicefoundation/" rel="noopener noreferrer" target="_blank">@chalicefoundation</a> Course: <a href="https://chalice-foundation.teachable.com/p/foundations-of-menstrual-education" rel="noopener noreferrer" target="_blank">Foundations of Menstrual Health Education</a> --- 21 Day Cycle Challenge - Starts October 1st Sign up here: <a href="https://subscribepage.io/g40KGm" rel="noopener noreferrer" target="_blank">https://subscribepage.io/g40KGm</a> The Cycle Codes: Instagram: <a href="https://www.instagram.com/thecyclecodes" rel="noopener noreferrer" target="_blank">@thecyclecodes</a> 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.

Why Menstrual Education for Girls Matters: A Conversation with Jane Bennett

Cycle tracking, PMDD relief, ditching diet culture, and finding yourself in midlife.

Author and coach Jen Butler joins me to talk about the wild Venn diagram of midlife: perimenopause, PMDD, motherhood, and the courage to break up with both alcohol and diet culture. Jen shares how cycle tracking helped her spot a clear mid-cycle mood crash, the conversation that led to her PMDD diagnosis, and why taking fluoxetine (Prozac) in her luteal phase lets her feel like herself all month. We get into night sweats, brain fog, strength training by your cycle, communicating with partners and kids, and how seven years alcohol-free opened the door to deeper healing—plus her forthcoming memoir, Mom Rediscovered: My Midlife Breakup with Drinking and Diet Culture. If you’ve ever wondered whether thriving in this season is possible… this one’s for you. We cover: <ul><li>Perimenopause signs &amp; PMDD (and what finally helped)</li><li>Luteal-phase SSRIs: what it’s like on Prozac only half the month</li><li>Fitness + strength: adjusting weights across your cycle</li><li>Quitting wine-mom culture &amp; becoming alcohol-free</li><li>Ditching diet culture for body appreciation</li><li>Parenting through hormones: honesty, safety, and therapy</li></ul> To connect with Jen: Website: <a href="https://jenbutlerwrites.com/" rel="noopener noreferrer" target="_blank">jenbutlerwrites.com</a> Instagram: <a href="https://www.instagram.com/" rel="noopener noreferrer" target="_blank">@jenbutlerwrites</a> --- 21 Day Cycle Challenge - Starts October 1st Sign up here: <a href="https://subscribepage.io/g40KGm" rel="noopener noreferrer" target="_blank">https://subscribepage.io/g40KGm</a> The Cycle Codes: Instagram: <a href="https://www.instagram.com/thecyclecodes" rel="noopener noreferrer" target="_blank">@thecyclecodes</a> 🧰 Grab Your Cycle, Decoded — my free guide to finally understanding your body’s rhythm: <a href="https://subscribepage.io/0erkOq" rel="noopener noreferrer" target="_blank">Download here</a> 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.

Mom Rediscovered: PMDD, Perimenopause & Quitting Wine-Mom Culture with Jen Butler

Making Menstrual Magic Mainstream 

🎙️ The Cycle Codes formerly The PMDD Podcast Tired of feeling like a different person every week? You’re not broken — you’re cyclical. Welcome to The Cycle Codes, the podcast that decodes the truth about your menstrual cycle so you can work with your body, not against it. Hosted by Adriana Tantau — menstrual cycle mentor, mama, and ex-fitness-pro turned womb wisdom guide — this is your real-talk space for learning how your cycle actually works, how to live in sync with your hormones, and how to reclaim power, peace, and purpose through every phase. Expect honest conversations, science-backed insights, and juicy personal stories on: <ul><li>menstrual cycle awareness</li></ul> <ul><li>PMDD and period mental health</li></ul> <ul><li>hormone harmony and burnout recovery</li></ul> <ul><li>ovulation, perimenopause, fertility, and postpartum</li></ul> <ul><li>motherhood, sex, relationships, and real-life cycle syncing</li></ul> Whether you’re navigating mood swings, burnout, or just craving a deeper connection to your body — you’re in the right place. 🩸 New episodes drop weekly. No shame. No fluff. Just the codes your cycle's been trying to give you all along. 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.

The Cycle Codes (The PMDD Podcast)

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