FLO Living Blog

A self-guided set of resources to help you better understand your own hormone journey.
Birth Control
Cycle Syncing®
Endometriosis
Energy
Exercise & Fitness
Fertility
Fibroids
Hormone Health Series
Hormones & Periods
Infertility
Nutrition
Ovarian Cysts
PCOS
Perimenopause
Sex & Libido
Skin
Stress & Moods
Supplements
Weight Loss
Whole Body Health
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The Power of Seed Cycling with Yasmin Nouri

This conversation features Yasmin Nouri, Co-founder and CEO of Beeya Wellness. Yasmin shares her journey with hormonal birth control and how her symptoms came back with a vengeance after coming off of it. Yasmin discusses her love for Cycle Syncing® and how it has helped her on her hormonal journey. She also sheds light on the normalization of misinformation around our periods, and how completely revamping her lifestyle and setting a solid foundation of the basics - from food as medicine, to seed cycling, to adequate exercise, sleep and sun exposure - have completely transformed her life, health, and cycle.

Watch here:

Meet Yasmin Nouri:

Yasmin Nouri is the Co-founder and CEO of Beeya Wellness. She is also the host of the Behind Her Empire podcast.

What you'll learn:

  • Yasmin's journey with hormonal birth control
  • How seed cycling can help balance our hormones
  • Her love for Cycle Syncing® and how it helped her on her hormonal journey

Kristyn Hodgdon Talks (In)Fertility

This conversation features Kristyn Hodgdon, Co-founder of Recripted, and Host of the Dear (In)Fertility Podcast. Kristyn dives deep into her unexpected journey with fertility - through birth control, fertility specialists, multiple miscarriages, as well as IUI and IVF treatments. She also shares more about the holistic journey she is now on to optimize and maintain a healthy cycle and better support her fertility today.

Watch here:

Meet Kristyn Hodgdon:

Kristyn is the Co-founder of Recripted and the host of the Dear (In)Fertility Podcast.

What you'll learn:

  • Kristyn's infertility journey
  • Her experience with IUI and IVF treatments
  • The holistic journey she is now on to support her cycle

Embracing the FLO with Ricki Lake

This conversation features Actress, Advocate and Host, Ricki Lake. Ricki shares about this current season of her life as a 54 year old with a regular cycle and not a single hot flash, and how she embraces the beauty of still having an active sex drive and cycle! She also candidly shares about her journey with hormonal birth control, and how it led to significant hair loss for over two decades - a symptom she was never educated about. She reveals how she overcame this and other symptoms, and found empowerment and personal freedom.

Watch here:

Meet Ricki Lake:

Ricki is an Actress, Advocate and TV Host.

What you'll learn:

  • Ricki discuses still having a regular cycle at 54
  • Her journey with birth control
  • The hair loss she experienced due to hormonal birth control

How to Thrive on Your Wellness Journey with Elizabeth Stein

This conversation features Elizabeth Stein, founder and CEO of Purely Elizabeth. Elizabeth shares about the lack of education she had for years about her hormones until finally learning more about Alisa Vitti's methods. Elizabeth was on birth control from age 18 up through her early 40s, and only recently went off of it after learning the impact hormonal birth control has on the body. From being more intentional with Cycle Syncing® her food and exercise choices, Elizabeth shares how she now moves with more grace throughout each phase of her cycle.

Watch here:

Meet Elizabeth Stein:

Elizabeth Stein is the founder and CEO of Purely Elizabeth.

What you'll learn:

  • Elizabeth's birth control journey from age 18 to her 40's
  • How she has implemented Cycle Syncing®
  • Her lack of hormonal education over the years

How to Cultivate Body Love with Dr. Shefali

This conversation features Dr. Shefali, Clinical Psychologist and NYT Bestselling Author. Dr. Shefali shares about the work she has done to cultivate a deeper love for her body and how to approach the aging process with grace and gratitude. She also discusses her journey with hormonal birth control - and how much better she feels finally being off of it - as well as the tools and practices she has cultivated over the years that have allowed her to experience an easeful (and even enjoyable) perimenopause.

Watch here:

Meet Dr. Shefali:

Dr. Sheflai is a Clinical Psychologist and New York Times Bestselling Author.

What you'll learn:

  • Dr. Shefali's graceful approach to aging
  • Her easeful experience with perimenopause
  • Her journey with hormonal birth control

Courtney Swan on Restoring Her Cycle Holistically

Courtney shares about her journey with hormonal birth control in her 20s and how it caused anger, mood swings, cravings and a complete disconnection from self. She also struggled with non-stop cystic acne for years and explains the holistic journey she went on utilizing food, supplementation and a whole-systems approach that helped her finally achieve balance within her body, restoring her cycle and overall health.

Watch here:

Meet Courtney Swan:

Courtney is an Integrative Nutritionist and a real food activist on a mission to change America's broken food system. She is also the host of the Real Foodology Podcast.

What you'll learn:

  • Courtney's hormonal journey with birth control, cystic acne, and PMS symptoms
  • The holistic approach she took to start to heal her hormones
  • The work she is currently doing to be a force in the fight against our broken food system.

Whole Body Wellness with Danica Patrick

In this conversation, Danica shares about her own hormonal journey, and becoming educated on the importance of cultivating greater balance in her life, particularly throughout her athletic career, coming off birth control, and navigating a profound process of healing after getting her breast implants removed. From tackling thyroid issues, gut dysbiosis and more, Danica dives deep into the practices - including Cycle Syncing® - that have worked for her.

Watch here:

Meet Danica Patrick:

Danica is a former U.S. Pro Race Car Driver, Entrepreneur, and Host of the Pretty Intense Podcast.

What you'll learn:

  • The effect that Cycle Syncing® has had on her hormones
  • Danica's process of getting her breast implants removed and how she felt after
  • Her journey with coming off of birth control

Hormonal Happiness with Pia Baroncini

Alisa and Pia discuss her hormonal journey from her adolescence onward, including her mental health struggles, as well as her experience with birth control and prescription medication. She also speaks candidly about having PCOS and ovarian cysts that ruptured, and how practicing the Cycle Syncing® Method and using the MyFLO app has transformed her health and her cycle, and finally having happy, healthy periods. 

Watch here:

Meet Pia Baroncini:

Pia is an entrepreneur, creative director, and host of the Everything is the Best podcast.

What you'll learn:

  • Pia's journey with hormones from a young age
  • Discussions about PCOS and her journey with lifestyle and dietary changes
  • How Pia incorporated the Cycle Syncing® Method into her life

Latham Thomas on Working in Harmony With Our Hormones

This conversation features Latham Thomas, a Professor, Doula and Founder of the incredible platform, Mama Glow. Latham shares more about some of the cultural challenges that Black women have faced for generations - from forced sterilization to experimental birth control testing, to a lack of reproductive care and real support for hormonal symptoms. In fact, Black women are at least twice as likely as white women to receive a hysterectomy. She also talks through some of the deeper meanings of fibroids, the inspiration behind Mama Glow and so much more.

Watch here:

Meet Latham Thomas:

Latham is a professor, a doula, and the founder of Mama Glow, a doula and maternity lifestyle brand.

What you'll learn:

  • The cultural challenges in health care that Black women have faced
  • Discussions about birth control
  • Fibroids and the deeper meaning behind them

Becca Tobin Talks Hormones and Fertility

Becca candidly shares about the difficulties she’s experienced with her own hormonal imbalance through birth control and beyond, as well as her fertility journey. Becca reveals more about her past miscarriages, and the difficult depression she navigated, before finally reaching out for support which allowed her to understand her body and hormones in a whole new way, and feel less alone as she reclaimed a sense of herself.

Watch here:

Meet Becca Tobin:

Becca is an actress, singer, and Co-Host of The LadyGang podcast.

What you'll learn:

  • Becca's journey with hormonal imbalance and birth control
  • Her fertility journey and past miscarriages
  • Depression she experienced navigated throughout her pregnancy journeys the support which allowed her to understand her hormones

Amanda Chantal Bacon Talks Hormones and Intuition

In this episode, Amanda shares how her experience with her own hormonal awareness was initially triggered by health issues with her thyroid, including Hashimoto’s and hypothyroidism. Amanda discusses the significance of establishing a deeper connection with her hormonal health and how being in sync with her cycle is something that goes beyond the physical body, exploring the link between hormones and intuition.

Watch here:

Meet Amanda Chantal Bacon:

Amanda is a mother, author, entrepreneur, and founder of Moon Juice. Moon juice was created by Amanda after her experience of putting her autoimmune conditions into remission, after being told it wasn’t possible.

What you'll learn:

  • Amanda's hormonal experience with thyroid issues
  • An deeper connection made with hormonal health and being in sync with her cycle
  • How Amanda explores the link between our hormones and intuition.

Indigenous Reproductive Wisdom With Pānquetzani

In this episode, Pānquetzani shares Indigenous wisdom, offering a Mesoamerican perspective to our feminine biology and reproductive health. She also shares her own personal hormonal journey, her experience with natural fertility practices, and how attuning to the inner wisdom of her body creates a deeper reverence for how she navigates the world, throughout each phase of her cycle.

Watch here:

Meet Pānquetzani:

Based in Long Beach, California, Pānquetzani is a postpartum healer, wellness coach, and doula who offers ancestral healing rooted in Mesoamerican traditional medicine through her practice Indigemama. Centering reproductive health, she draws on folk practices passed down to her by the matriarchs in her family to support people throughout their pregnancies.

What you'll learn:

  • Pānquetzani's hormonal journey, as well as the hormonal experiences of her matriarchal lineage
  • A Mesoamerican perspective to reproductive health and the feminine biology
  • Folk practices for feminine care

A Symptom-Free Perimenopause with Gabby Reece

Gabby shares about her journey as an athlete and how that continues to impact her now, through perimenopause. She also shares how she has maintained a regular and symptom-free cycle at 53 and her strategies on biohacking perimenopause without the stereotypical misery. This conversation talks through the chemical experiences we navigate through our reproductive years, and how to have more grace - as well as more accountability - in how we better care for ourselves throughout this time. Both Gabby and Alisa are passionate about helping to educate other women on how to make these transitions more easeful and supportive as we age.

Watch here:

Meet Gabby Reece:

Gabby is a former American professional volleyball player, New York Times best selling author, sports announcer, model and podcast host.

What you'll learn:

  • Gabby is 53 and is still getting her period every month
  • A symptom-free perimenopause experience is possible
  • When we take care of our bodies, it is possible to have freedom from hormonal symptoms

The Gut-Hormone Connection with Whitney Tingle

Alisa and Whitney discuss Whitney's decade long struggle with cystic acne. She went to countless doctors who were dismissing her and over-prescribing her. Whitney eventually learned that her diet and her gut were a major underlying cause of her acne and how to address these issues from within.

Watch here:

Meet Whitney Tingle:

Whitney is the Founder and Co-CEO of Sakara Life, which is a plant-based meal delivery service. The Sakara Life meals are nutritionally designed, plant-rich organic meals delivered to your door, ready-to-eat. Whitney is also the co-host of "The Sakara Life Podcast".

What you will learn:

  • Whitney's decade long struggle with cystic acne
  • The role that the gut microbiome plays in balancing our hormones
  • When you nourish the body and take care of the inside, it reflects on the outside
  • The importance of getting to the root cause of symptoms and healing them

Mindfulness and Hormone Health with Emily Fletcher

Alisa and Emily dive deep into the world of mindfulness and meditation. Emily elaborates on the topic of stress and how it can have a profound effect on our physical, emotional and hormonal health.

Watch now:

Meet Emily Fletcher:

Emily is the founder of Ziva Meditation. Emily had a career on Broadway where she struggled with insomnia, anxiety, and premature aging. She began to incorporate meditation into her life, which had such an incredible effect on her that she left Broadway and went to India to become a meditation teacher. She now dedicates her life to helping people learn how to incorporate mindfulness and meditation into their lives, and has taught meditation professionally for the last 13 years.

What you'll learn in the video:

  • Emily's journey with hormones and how they have impacted her life
  • How Emily has incorporated Cycle Syncing® into her daily routine
  • How mediation has transformed Emily's health and hormonal journey
  • The profound impact that stress can have on our hormones and how it creates hormone imbalances
  • Building a healthy relationship with the body as a whole

Learning to Live in the FLO with Torrey DeVitto

Alisa and Torrey discuss her journey to living in flow with her cycle through Cycle Syncing®, eating the right foods, and honoring where she’s at in her cycle, and using it as a means to balance other elements of her life (work, social, and personal). 

Watch now:

Meet Torrey DeVitto:

Torrey is a actress, producer and advocate. You may know her from her roles in Chicago Med, One Tree Hill, Pretty Little Liars. She is also an advocate for women's safety, health, and rights, as well as reproductive rights.

What you'll learn in the video:

  • Torrey talks about her experience with heavy PMS symptoms during her cycle and the need to normalize conversations about women’s hormonal health. 
  • Torrey and Alisa discuss how our current societal narrative makes light of PMS and the symptoms some women experience during their cycle instead of understanding that these symptoms are indications that something within our bodies is unbalanced. 
  • They discuss how cycle syncing isn’t about perfection, but rather about encouraging the understanding of one’s cycle in order to help women navigate different elements of their lives in ways that support their health and hormones.

Infradian Rhythm: Your Guide to a Perfect Cycle

What is the infradian rhythm? The infradian rhythm is one of your body’s two internal time keepers. (The other timekeeper is the circadian rhythm.) In this post, I’m going to give you a sneak peek at your infradian rhythm, explain why no one else is talking about it, outline why the medical establishment largely ignores it, and introduce you to The  Cycle Syncing® Method, which is the revolutionary phase-based self-care practice I developed based on years of research and working with women all over the world to help them erase period problems, reverse hormone conditions like fibroids and PCOS, and live happier, healthier lives. The infradian rhythm influences six different systems of the body: brain, metabolism, immune system, microbiome, the stress response system, and reproductive system. Examples of the influences from your infradian rhythm are times during the month when you need more rest or when workouts are more difficult. In addition to in depth examples, this article covers the frequency and advice about your second clock so that you can then nurture your unique female biochemistry with phase-specific self care.

Why Learn About Your Infradian Rhythm?

Because people with female physiology can only look and feel their best when you eat, exercise, and live in ways that support your infradian rhythm. Just look at the past 10 years: There’s been an explosion in online wellness content — new diet protocols, new fitness programs, new ‘extreme’ biohacks like cryotherapy and infrared saunas — but women’s hormone and autoimmune conditions have jumped nearly 50-percent in that same time period. That’s because most medical research ignores the unique needs of people with female physiology.

Medicine has ignored the infradian rhythm, how it operates, and what it means for women and all people with female physiology. My new book is all about the infradian rhythm and how learning to live in line with our bodies’ ‘second timekeeper’ can help erase period problems, balance hormones, and help us live without symptoms like acne, bloating, cramps, missing or irregular periods, and heavy periods. Here’s what you need to know about your infradian rhythm and how to eat, exercise, work, and live in ways that support it.

What is the Infradian Rhythm?

The infradian rhythm is one of two internal timekeepers experienced by people with female biochemistry. It is a 28-day cycle that regulates the menstrual cycle. The infradian rhythm powerfully affects six different systems of the body:

  • Brain
  • Metabolism
  • Immune System
  • Microbiome
  • Stress Response System
  • Reproductive System

The infradian rhythm is also referred to as the body’s ‘second clock.’ The body’s other innate timekeeper is the 24-hour circadian rhythm, which is experienced by both men and women. The infradian rhythm is only experienced by people with female physiology.

How Does the Infradian Rhythm Influence Your Body and Brain?

Here are some facts about the infradian rhythm that will help you understand the cyclic nature of your mind and body. Did you know that:

  • The infradian rhythm creates a 25% change in your brain chemistry over the course of the month?  
  • Your metabolism speeds up and slows down predictably across the month and that you need to change what you eat and the intensity of your workouts each week in order to optimize your metabolism?
  • Your cortisol levels are higher in one part of your infradian cycle, so pushing yourself through an intense workout bumps up cortisol levels even further, adding to your stress and inflammation, disrupting your hormones, and making you feel anxious and unfocused?
  • People with female biochemistry need more sleep than men because we have a more complex brain and it needs 20 minutes longer to clean itself and reset for the cognitive day?
  • People with female physiology tend to need less in the way of extreme self-care practices because we have more efficient biology.

As this list shows, your body and brain change significantly throughout the course of a month. Specifically, we move through four distinct phases within the course of 28-days. They are:

Phase 1: Follicular (the 7 to 10 days after your period)

Phase 2: Ovulatory (the to 4 days in the middle of your cycle)

Phase 3: Luteal (the 10 to 14 days between ovulation and your period)

Phase 4: Menstrual (the 3 to 7 days of your period)

During each of these four phases, you experience normal hormonal fluctuations that influence your body temperature, skin elasticity, sleep cycle, energy, emotions, and cognitive function. What’s more, your 28-day cycle (infradian rhythm) works in close concert with your 24-hour cycle: a dysregulated infradian rhythm will mess with your circadian cycle—and a wonky circadian cycle will negatively influence your infradian cycle. In this way, using phase-based self-care not only supports your month-long hormone cycle but also your 24-hour sleep-wake cycle. This makes practicing The Cycle Syncing Method™ even more powerful in promoting hormone health and overall health.

Why Most Wellness Protocols Don’t Work For the Infradian Rhythm

People with female physiology benefit when they eat, exercise, and work in ways that support their infradian rhythm, as opposed to following diet, fitness, and work trends that disrupt it. It’s precisely because so many women try to follow the ‘same-thing-everyday’ plans that work for male physiology that 50% of women are suffering with hormonal imbalances, while men don’t suffer them at the same rate.  

You’ve probably heard of the circadian clock, or the 24-hour biological rhythm that is inherent to all of us, men and women, old and young. This internal timekeeper directs many of the body’s internal processes, from when we get our get our deepest sleep (around 2:00am) and when we’re at our most alert (around 10:00am) to when we’re the most coordinated (2:30pm) and when we have the fastest reaction time (3:30pm). The circadian clock also helps regulate our body temperature and metabolism. Men's testosterone production  is organized around the circadian rhythm (and so is the vast majority of fitness and nutrition research and advice; more on that below). But people who menstruate also follow the infradian rhythm, which is linked to the menstrual cycle. And when you understand your infradian rhythm and how it informs your unique female biochemistry, you can become calmer, happier, and healthier, as well as more productive at work and more satisfied in your relationships. Your hormones will stay balanced and you can live symptom-free.

The Book on Infradian Rhythm

In the Flo is all about unlocking the secrets of our “second clock” and leveraging the power of phase-based self-care not only to erase period problems, but to live healthier, happier, more productive, and more fulfilling lives. The book details everything you need to know about living in sync with your cycle.

You can, for example, schedule important meetings at work during the phase of your cycle when you’re primed for communication. Or you can plan your workouts around your shifting biochemistry throughout each infradian cycle, doing high-intensity workouts when your body will make the most of them—and avoiding them during phases when a heart-pounding workout will do your body more harm than good. For optimal health and performance, you need to learn as much as you can about your second clock and then nurture your unique female biochemistry with phase-specific self care.

Why Doing the Same Exercise Routine Everyday Hurts the Infradian Rhythm

Our bodies and brains are different during each phase of our cycle, so our food, exercise, and self-care should be different each week, too. If you’ve been living in a ‘same-thing-everyday’ way, you’re not alone. There is a widespread cultural belief that we are supposed to repeat the same rituals every 24 hours — have the same morning routine, for example, or exercise the same way each week. But this insistence on doing the same thing day-in and day-out caters to the male hormonal biological rhythm. Men follow the same predictable pattern everyday: the 24-hour circadian clock and the 24-hour circadian clock.

People with female biochemistry having shifting hormones and shifting needs all month long. This manifests in a lot of different ways, but you can get a good sense of what I mean if we look at one specific example. Take exercise. During your follicular and ovulatory phase, your metabolism is SLOWER and resting cortisol levels are LOWER. As such, you need fewer calories during these two phases, and when you couple that lower caloric intake with cardio and HIIT workouts—30 minutes is sufficient, but you can go longer if you are healthy—it creates a metabolic situation in which you use your glucose stores for energy, fat burning, and building more lean muscle without disrupting blood sugar or increasing cortisol, which would trigger inflammation and fat gain—the exact opposite of what you want to happen.

You don't have to avoid any specific workouts during this phase, but the ones that will net you the results are cardio and HIIT. During the luteal and menstrual phase, your metabolism is FASTER and resting cortisol levels are HIGHER. So you’ll need MORE overall calories each day (around 250 extra calories) and when you eat carbs they must be complex carbs to keep blood sugar levels stable. If you don’t increase your calories during this time, it will interfere with hormone balance and trigger fat storage. What’s more, because your cortisol levels are higher, you need to limit workouts to 30 minutes only and stick to simple strength training, pilates, or yoga without a high intensity cardio component.

Why Don’t People Know About the Infradian Rhythm?

Historically, medical research has has not prioritized women’s health issues and/or not included women in medical research. Precisely because of our unique 28-day hormone cycle. When putting together clinical trials, many researchers have decided it is simply too complicated to include women as subjects because our monthly hormone cycle is too complicated. It has been perceived as too complex to control for all the hormonal shifts women go through every 28-days, so instead of trying to account for those fluctuations, researchers have just left women out and focus on men, whose predictable 24-hour circadian cycles do not vary from day to day.

Another reason? When women go to the doctor, women’s concerns about their health are often dismissed as psychological. Women are told that their symptoms are in their head, or that they are imagining their pain, or that they’re overly concerned about their physical well-being. Studies back-up this theory: one report found that almost half of those who went on to be diagnosed with an autoimmune condition (the majority of people who experience autoimmune conditions are women) were originally told that they were too worried about their health. This is all to say that when medical professionals have the chance to explore women’s symptoms in more detail and understand the root cause of their symptoms, they often don’t.

Medicine doesn’t know a lot about women’s health, explains author Maya Dusenbery in the book "Doing Harm: The Truth About How Bad Medicine and Lazy Science Leave Women Dismissed, Misdiagnosed, and Sick", and it doesn’t pay serious attention to their symptoms. There is a gender bias in medicine and if you have experienced period problems like acne, bloating, cramps, heavy or irregular periods, missing periods, PMS or other hormone-related symptoms and not been helped by traditional interventions, you know this firsthand. But you can break the cycle of symptoms, and look and feel your best, when you ditch the idea that you are supposed to live the same way everyday and start living in sync with your cycle.

The Cycle Syncing® Method 101

Once I uncovered all of this about the infradian rhythm and our specific needs, it was clear that we needed a diet, fitness and lifestyle program that would help us support our biological rhythm.  This is why I created The Cycle Syncing® Method. Practicing The Cycle Syncing® Method is easy. It starts with deepening your familiarity with your 28-day hormone cycle—something you can do with the MyFlo app—and then tailoring your food, movement, supplements, and lifestyle choices to your unique strengths, weaknesses, and needs during each phase of your cycle.

That might sound daunting. It’s not. Before long, you will develop an intuitive sense of how your body feels during each phase of your cycle and what it needs to maintain hormone balance. You will begin to naturally shift your food, movement, and schedule as your hormones fluctuate. With time, making phase-based self-care choices will be second nature. What type of phase-based choices am I talking about? Here’s a closer look at the different ways The Cycle Synching® Method is used in practice:

  • Do you have certain cravings during different weeks of the month?
  • Do you feel hungrier at different stages of your cycle? If so, you already have an embodied sense of your shifting needs each month.
  • What about libido and having a more satisfying relationship and sex life without the drama and frustration?
  • Are you fatigued or do you wish you could spring out of bed in the morning and maintain your energy throughout the day?

Practicing The Cycle Synching® Method with food starts by choosing specific foods that will support optimal hormone balance in each phase. Sometimes, even if you’re eating perfectly, supplements are necessary to deepen your phase-based self-care plan, erase your period problems, and feel your best. If you are deficient in any of the five essential micronutrients required for hormone health, you will never fully resolve symptoms like acne, bloating, PMS, cramps, menstrual migraines, missing or irregular periods, or cyclical fatigue and moodiness. Planning your workouts in sync with your cycle will allow you to achieve your fitness goals with less effort. It also makes your workouts easier because you are not trying to do a workout that is ill-matched for your hormones during a specific time. Using The Cycle Synching® Method for exercise is a win-win.

Let me be clear, and the research confirms - you as a woman, can do ANYTHING ANYTIME. The research also shows that as hormones stimulate the brain in different ways throughout the month, that you are more interested and more naturally at ease with certain tasks at different times of the month. The same is true of men of course, their brains are stimulated just over the course of one day and they do arrange their work to be optimally productive based on their hormonal patterns.  So when we plan our schedules accordingly—for example, when we schedule important meetings or interviews when we are primed for communication—we may find even more success - and more importantly experience less overall stress on your body.

Sixty percent of women are sexually unsatisfied because we don't understand how our infradian rhythm affects our sexual desire and changes our requirements for physical stimulation in each phase. Once you get the right key, the ignition will work every time and you don't ever have to think something's wrong with you again. Nurturing a healthy, balanced relationship takes work, and using your infradian rhythm to organize the activities you might want to do with your partner can be a helpful way to bring in a wider variety of experiences. From trying new things to going out with friends, to romantic date nights, to Netflix and chill nights at home — timing these according to your biological rhythm increases pleasure, positive connection, and decreases stress!

My book In the Flo will help you achieve all this — and more. If you’re ready to harness the power of your unique female biochemistry to look and feel your best, grab a copy of In the Flo and get ready to look, feel, and perform your best.

It’s time to meet your infradian rhythm. If you’re a person with female physiology, you have an infradian rhythm — and it plays a vitally im

Celebrating 10 Years of FLO Living

Our 10 Year Anniversary is here! We’re celebrating 10 incredible years of FLO Living. That means 10 years of women’s healthcare, hormone-supportive offerings, menstrual education, and so much more. This has been our journey, just as much as it has been yours.

FLO Living provides hormonal health care to women globally from your first period to your last. We offer condition specific supplements, digital therapeutic courses, a Cycle Syncing® app, and 1-on-1 tele health coaching. 

Founder Alisa Vitti first envisioned FLO Living after struggling for years on her own with severe hormonal imbalance. Diagnosed with PCOS in her teens and 20s, Alisa was shocked at how little support was available to her as a patient and after researching a new path forward for her own hormonal health made it her mission to build a platform so that no other woman would have to go it alone on their hormonal journey.

Because of her experience, she envisioned a new kind of hormone care experience that she wished was there for her when she was struggling. And she committed to creating it. Our company’s DNA is forged from this shared experience of hormonal symptoms, frustration at the lack of solutions, and a passion to build a different future.

In addition to innovating on natural hormone treatments, and building this company, Alisa has also used her platform to help improve our understanding of bodies and shift the cultural narrative about our hormones. She has written 2 bestselling books - WomanCode and In the Flo, became the first person to discuss menstrual blood on national television, and was the first female biohacker to take the mainstage at SXSW.

As a thought leader and innovator, after uncovering the infradian rhythm, Alisa also coined the term Cycle Syncing®, and is the original creator of the Cycle Syncing® Method, which has now become a viral, international movement. 

The driving force behind all of these efforts is our mission to help women deal with their symptoms.  We’re most proud that our company has not only impacted the hormonal health of a million women, but also has helped to shift the cultural narrative to one of positivity, hormonal awareness and each woman’s daily role in their care.

Here’s a tour of what we’ve accomplished over the past decade.

The History of FLO Living and Cycle Syncing®:

2012 - FLO Living launched

2013 - Publication of WomanCode, went on Dr Oz show first person to do menstrual blood on natural television, Cycle Syncing® first mentioned in Alisa’s book, WomanCode

2017 - MyFLO 1.0 Cycle Syncing® app launched

2018 - Balance Supplements launched

2018 - Cycle Syncing® Membership - FLO28 launched, Alisa presented The Cycle Syncing® Method at SXSW

2019 - Cycle Syncing® supplements launched, NYT feature article

2020 - Publication of In the FLO - first and only book dedicated to The Cycle Syncing® Method, Alisa guested on over 100 podcasts

2021 - Cycle Syncing® the most important wellness trend for women by Vogue

2022 - Condition Specific Supplements launched, 250 million+ views #cyclesyncing

2023 - New Brand launch; MyFLO 3.0 release, the official Cycle Syncing® period tracking and improvement app

What’s next for FLO Living

80% of women will have a hormone issue at some point in her life. 3B women are currently suffering. Not enough funding or research is being done to understand and innovate around women’s hormones. We want to put an end to unnecessary suffering by bringing women everywhere the best natural hormonal healthcare platform - period. 

Start Your Hormonal Journey

We want to invite you to start your own Hormone Journey on our new hormonal healthcare platform.  Here’s what that journey looks like for you:

1 - Start with an assessment of symptoms here to understand the root cause of your issue

2 - Follow your customized care plan made up of our supplements and hormonal balancing food programs to resolve your symptoms.

3 - Begin your daily practice of Cycle Syncing® with the MyFLO® app.

4 - Enjoy your new reality of feeling great every day of the month!

Why the future of hormone care is functional

Whether you have bothersome PMS, a diagnosed menstrual issue like PCOS or fibroids, if you’re wanting to prep yourself for a successful conception or are undergoing IVF treatments, and when you eventually start perimenopause - we know for certain based on 20 years of research and experience that the BEST way to navigate all of these issues and goals is to use the FLO Living combination therapy of food and supplements to improve endocrine and hormone function. Medications like birth control are not curing any woman of her hormonal issues. The better way to resolve these complex issues is by supporting the systems of your body that are designed to regulate hormones, as opposed to managing symptoms. The FLO protocol of diet and supplement intervention addresses the massively interconnected complexity of the endocrine system in the most simple and effective way. 

We want to share some of the incredible transformations from members of our FLO Living Community, who have changed their lives through the FLO protocol and Cycle Syncing®. This kind of hormonal health is possible for you too!

Witnessing your journeys of hormonal recovery is what inspires us to continue doing this important work. We’ve come a long way over the last 10 years and we have even bigger things to take us into the next 10.

Thank you for joining us on this journey and we can’t wait to support you for years to come! 


Celebrating 10 Years of FLO Living

Learning to Love Your Body with Krista Williams

Alisa and Krista talk about a new level of healthcare for women, learning how to treat our bodies with love and kindness, and discovering how the body responds to compassion and grace on our healing journey.

Watch now:

Meet Krista Williams:

The co-founder and co-host of Almost 30, a top 50 podcast, global brand, and loving community created to raise the collective consciousness.

What you will learn in the video:

  • Learn to tap into your inner guidance and begin listening to what’s going on in your body. 
  • Learn how to connect with your body in a compassionate way.
  • Work smarter, not harder; the female body is designed to be efficient.
  • Choose joy in your body. Love it, tend to it and embrace the feminine.

Introducing the NEW MyFLO® Period Tracking App

Introducing the NEW MyFLO® Period Tracking App

The health-supportive must-have app for your hormones

If you’ve been following FLO Living for some time, you know that we created the FIRST ever period-improvement and Cycle Syncing® app, and that was not without some major growing pains.

We are proud to have paved the way for women everywhere to not only track their cycles, but receive custom-tailored support for each phase - from diet to fitness and beyond, brought to you by the woman who created the Cycle Syncing® Method.

But there was a lot of room to improve! We’ve heard your feedback and took the necessary time to ensure ALL of it was taken into account. From more inclusive language, bug fixes to better align with operating system updates, expanded features to set a new bar for what’s possible in period tracking technology, and the assurance that our app is the BEST option for you, we’ve been hard at work for months on end to ensure we got it right.

Meet MyFLO® 3.0

We’re thrilled to announce a NEW, and UPDATED version of our MyFLO® Period Tracking App, which is also the only official Cycle Syncing® App!

Some of the updated features include:

  • Hormone evaluation to understand root causes of symptoms
  • Access to your hormone report and personalized care plan
  • Expanded logging capabilities: Daily Data, Symptoms, Flow, Discharge, Functional Health, Mood, and Cycle Syncing® Track 
  • Redesigned dashboard that includes your Calendar, dynamic Cycle Syncing® recommendations, assessment results, care plan and more
  • Customized Cycle Syncing® guidance through all four phases of your cycle
  • Personalized tips and facts daily to support your hormonal health goals
  • The option to pause tracking while pregnant
  • Comprehensive bug fixes 

"Going beyond just your period color, we are able to look at your specific symptoms, period parameters, and hormone goals to customize a hormone care plan specific to your needs. No more waiting for results, you can now receive instant guidance on how to get started and take charge of your hormonal health." - FLO Living Founder, Alisa Vitti

Download the MyFLO® app here.

Our New Hormone Assessment

One of our new offerings, available directly through our MyFLO® App, is our 2-minute Hormonal Assessment. This assessment takes into account your hormonal health - including your symptoms, conditions and goals. From there, we’ve created a significantly expanded recommendation engine that analyzes your assessment results to recommend a personalized care plan for your hormonal needs.

We can help you address your underlying issues and understand your hormones like never before! Click here to take the Hormone Assessment.

 

Your data is always protected

Another reason to track with MyFLO®? We are a self-funded woman-owned company and we will NEVER sell your data - not now or ever. Please be aware however that there are apps on the market who have taken on similar names to us that have been sued for selling data. It’s horrifying to us that this happens and we guarantee that it will never happen with FLO Living. Make sure you find the 4 part circle icon when looking for the MyFLO® app!!

We believe that information, access, resources, and a safe supportive environment are what women need to take care of their health. We will continue to provide access to natural hormone care for women everywhere, and our app MyFLO® will continue to protect your privacy. Our privacy policy clearly states that your data will remain private and is used to provide service via the app to you, only. We respect your privacy and will protect it. Period.

We want women to feel educated and empowered to take care of their health and reclaim their bodily autonomy, even through simple, daily choices. This is what our platform was founded upon and why we do what we do, each and every day. It will continue to be our guiding force and we are always here to support you. 

We promise to always protect your data. Period.

Learn more about MyFLO® here.

Beatrice Dixon on How Hormones Have Affected Every Aspect of Her Health

Alisa and Beatrice discuss societal conditioning about menstruation, PMS, mental health and more. They discuss whole menstrual care and supporting the body from first bleed to your last.

Watch here:

Meet Beatrice Dixon:

Beatrice is the CEO of The Honey Pot Company. Since launching in 2014 in her kitchen with plant-derived ingredients after experiencing chronic bacterial vaginosis for 8 years, the company has grown prominence within the wellness space, becoming a brand women trust.

What you'll learn:

  • Getting the right support for your hormonal journey
  • Grace and discipline for a hormonal lifestyle journey
  • Improving endocrine system to reduce symptoms
  • New way to relate to your body, not a quick fix

Regaining Power After the Pill with Actress Freida Pinto

Alisa and Freida discuss her journey with endometriosis and the effects of synthetic birth control on the body and the brain. Freida has used Cycle Syncing® to address her endometriosis instead of the pill and to support her path to motherhood. They also discuss why some women end up going against their instincts and inner voice. The reality of getting hormone care is not always straightforward, and understanding it all is not easy.

Watch now:

Meet Freida Pinto:

Freida Pinto is an actress, producer, and advocate for maternal health and female reproductive rights. Best known for her critically acclaimed performance in "Slumdog Millionaire" and "Malcom’s List".

What you'll learn:

  • How synthetic birth control can affect the brain.
  • The mission of making understanding your hormones as easy as possible so you do not have to become endocrine system experts.
  • Cycle Syncing® is not a diet or a regime, it is a lifestyle. It’s aligning with how your body is working.
  • The form of your self care should follow the function of your biology.
  • It’s possible to change your relationship with exercise when you have a better understanding of how your hormones work.
  • Symptoms are a loving way of asking you to help.

Introducing the New FLO Living

Your hormones are always changing and so are we. I’m so excited to debut the NEW FLO Living!

We are proud to be celebrating just over a decade as a company, and being one of the earliest femtech brands in the world. When I first launched FLO Living in 2012, there was very little information about women’s hormones (or their cycles) within the mainstream, and it was still considered extremely taboo to mention across all media platforms.  

Through the company, the app, my best-selling books and speaking, I’ve worked to help change the global narrative around hormones by introducing a variety of concepts - from what the color of your period blood means, to the infradian rhythm, to the Cycle Syncing® Method.

We’re proud to have helped women fix their hormonal symptoms naturally over the past decade, when all else has failed them. Our vision has always been to merge evidence-based functional food and micronutrient protocols with tools, tech and products that make fixing your hormones and syncing with your cycle easy.   

We’re here for you from your first bleed to your last.

We are so excited to continue building the world’s best hormonal healthcare platform and we’re just getting started!

Love, Alisa

Who is FLO Living & Why Did We Rebrand?

Our vision for women’s healthcare is to make hormones make sense. We believe hormonal healthcare should be easy to understand, convenient to access, natural, and effective.

We wanted our brand to reflect this evolution visually, and bring a clearer and more refined platform for our community.

And after a decade of being on the bleeding edge of natural hormonal healthcare, we wanted to celebrate with an updated look and functionality!

The New FLO Living Logo

Our logo consists of a new gradient orb, which represents 3 things:

  • The power of our cycle
  • The dynamic and ever-changing nature of hormones
  • The beauty of our hormones

(Did you know that when estrogen is heated and cooled it is pink?!)

New Colors for FLO Living

We’ve color coded everything to make it easier for you to get where you need to be. The colors within our brand represent four key hormonal pillars in your reproductive journey: 

  • Menstruation (orange)
  • Fertility (pink)
  • Perimenopause (green)
  • Cycle Syncing® (blue)

What’s New 

At FLO Living, you can always expect a high standard of care, and in all of our offerings.

We’ve been hard at work to bring you:

  • A web based assessment to help you customize a care plan that’s right for your hormonal needs
  • More products to support you from your first bleed to your last - through menstruation, fertility, and perimenopause 
  • A new app to support you in symptom tracking, functional health management, and Cycle Syncing®
  • A new hormonal healthcare web destination to understand how your hormones work and how you should care for them when they are out of balance. This is through our easy to navigate site and wealth of blog content

We are changing hormonal healthcare together - thanks to you!

Our mission is simple - to build a new kind of hormonal healthcare company for women and to help as many women feel their best from their first period to their last one as possible. Because it is both a health issue and a feminist issue.

FLO Living is a company that helps end women's unnecessary hormonal suffering. And we are so grateful to our Cycle Syncing® community (130 million strong!) - for having the wisdom and courage to follow their own biology and their own timing, and the hundreds of thousands of women who have resolved their hormonal issues naturally.We take it seriously that you have trusted us for a decade to support your hormonal journey,  that you share us as a resource with your friends, and give us your constant feedback on what you want from our brand. We are grateful for your support and collaboration and are excited to be starting this new chapter with you. 

Take our new assessment & receive your personalized care plan 

Your body wasn’t designed to have hormone problems. With FLO Living’s  personalized, scientifically backed food and supplement programs, you can do away with PMS and perimenopause symptoms, optimize your fertility, and finally feel your best – naturally. 

True hormonal healing is possible and it comes from nourishing your endocrine system with food and supplements. Now, we’ve created an easy way for you to experience lasting change and optimize your health.

Take our 5 minute hormonal health assessment, sharing details about your symptoms, cycle, diet and lifestyle, so we can help you understand the root causes of your hormone issues. You’ll receive a customized food program and supplement subscription designed to support exactly what you need. Then, optimize with our MyFlo app, which will give you insights based on your symptoms and help you stay on track.

Take our assessment here.

New app features

We’re thrilled to introduce MyFLO 3.0 - a revolutionary app to track and improve your cycle. This is the health-supportive must-have app for your hormones! And now it is fully updated and better than ever! 

Some features of MyFLO:

  • The official Cycle Syncing® App
  • Access your hormone report and personalized care plan
  • Track daily data, symptoms, functional health, and so much more
  • Get personalized tips and facts daily to support your hormonal health goals

Download the MyFLOapp here.

Thank you for being a part of our FLO Living community, we are so excited for this next phase of our journey. Here’s to your hormonal health! 

A fresh new look to the same Flo Living you love

Getting Off the Pill, Then Winning an Olympic Gold Medal with Alix Klineman

Alisa and Alix dive deep into Alix’s journey as she transitioned off hormonal birth control, improved her fertility, and used Cycle Syncing® to help her win her first Gold Medal!

Watch now:

Meet Alix Klineman:

Alix Klineman is an American beach volleyball player, and Tokyo 2021 Summer Olympics gold medalist. She has won 8 international titles, plays on the AVP Volleyball Team professionally for Team USA, competes domestically and internationally, and is not counting out a run for Paris 2024! She was put on the pill at a young age and she felt the effects of it. She finally got off the pill and saw dramatic improvements in her athletic performance. By practicing the Cycle Syncing® Method, and addressing the root cause of her hormone symptoms, this set her up for her first Olympic success as well as her first pregnancy! 

What you'll learn in the video:

  • Hormones are not a liability, cyclical hormonal patterns are an advantage.
  • You can take charge naturally of your body with food and supplements.
  • Healing your hormones naturally is not a quick fix, it is an ongoing process. 
  • You can learn how your endocrine system works, how your cycle works, and how to work in alignment with your cycle. 
  • Symptoms are a conversation. You do not have to be at war with your body. Your symptoms are there to get your attention, so you can change your input. When you change your input your hormonal output changes. 
  • Change is possible and it doesn’t take that long to feel the benefits.

Alisa and Alix discuss getting off the birth control pill, root cause of hormonal imbalances, and more

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We can help you address your underlying issues and understand your hormones like never before

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Alisha A   /  46 years old

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  • “MyFLO has been a true game changer for me and my cycle. I now have an increased awareness of my body's needs throughout the month.”

Alisha A   /  46 years old

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  • “MyFLO has completely transformed my relationship with my cycle. I am sleeping through the night, intuitively managing my stress, and eating with my cycle.”

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  • “I use MyFLO every day to track my cycle and symptoms. I've managed to significantly reduce PMS symptoms like breast tenderness, and my cycle length has gone down from 40 days to 30 days.”

Alisha A   /  46 years old

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Alisha A   /  46 years old

Heavy bleeding
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Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
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Flo Care Plan

  • Boost micronutrient levels

  • Manage blood sugar

  • Reduce stress

Alisha A   /  46 years old

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  • "My period was missing for 3 years after getting off birth control. MonthlyFLO helped me finally get my period back.”

Alisha A   /  46 years old

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Flo Care Plan

  • I feel more empowered to understand my body and heal my hormones. I no longer accept the patriarchal dismissal and confusion about the female cycle”

Alisha A   /  46 years old

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Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • “I got my period back after 15 years! Thank all of you for your support. I'm just so grateful!”

Alisha A   /  46 years old

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  • “FLO Living has seriously changed my life. It gave me the courage and bravery to get off of birth control, and completely changed my outlook on health. I look and feel better than I ever have in my life”

Alisha A   /  46 years old

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  • Detox estrogen

  • Reduce inflammatory foods

  • Improve elimination

Alisha A   /  46 years old

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Flo Care Plan

  • Boost progesterone production

  • Support estrogen elimination with dietary changes

  • Replenish micronutrients

Alisha A   /  46 years old

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Flo Care Plan

  • Stabilize blood sugar

  • Reduce Androgens

  • Restore ovulation

Alisha A   /  46 years old

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Flo Care Plan

  • Detox estrogen

  • Improve bowel movements

  • Reduce inflammation

Alisha A   /  46 years old

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Flo Care Plan

  • Manage blood sugar

  • Address micronutrient deficiencies

  • Restore ovulation

Alisha A   /  46 years old

Heavy bleeding
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  • Detox chemical stress

  • Micronutrients to boost egg quality

  • Reduce inflammation

Alisha A   /  46 years old

Heavy bleeding
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Flo Care Plan

  • Stabilize blood sugar

  • Detox chemical stress

  • Targeted micronutrients to support ovulation

Alisha A   /  46 years old

Heavy bleeding
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Infertility

Flo Care Plan

  • Micronutrients to boost egg quality

  • Reduce inflammation

  • Support immune function of uterus

Alisha A   /  46 years old

Heavy bleeding
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Infertility

Flo Care Plan

  • Implement Cycle Syncing ®

  • Detox chemical stress

  • Boost micronutrient levels

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Manage blood sugar

  • Detox estrogen

  • Boost progesterone production

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Stabilize blood sugar

  • Reduce stress

  • Boost energy

Alisha A   /  46 years old

Heavy bleeding
Fibroids
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Flo Care Plan

  • Cycle Syncing® Food & Workouts

  • Stabilize blood sugar

  • Restore Micronutrients

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Cycle Syncing® Food & Workouts

  • Boost progesterone production

  • Support estrogen elimination

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Cycle Syncing® Food & Workouts

  • Micronutrients to boost egg quality

  • Reduce inflammation

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Cycle Syncing® Food & Workouts

  • Boost progesterone production

  • Increase micronutrient levels

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