Nutrition

Although the FLO Living protocol - the way I eat, and the way I advise my clients to eat - is focused on all the delicious and satisfying foods you can fill up on that will do wonders for your hormones; I must admit there are certainly some foods that are toxic to your hormones and that I do advise to stay away from completely. I practice and teach the 80% rule of meal planning - 80% of the time eat those foods that best support your current hormonal phase (follicular, ovulatory, luteal, menstrual). That leaves 20% for the foods that are suggested for your other hormonal phases and the foods not prescribed by the protocol.

However, women discover once they start eating the FLO Living way they realize what an obvious, tangible impact some foods have on your body - on how you look, how you feel, and your health for the rest of that month, including the state of your period. You don’t want to eat those foods that give you acne, make you bloated, cause you to feel anxious or depressed, give you mood swings and PMS, make your periods irregular, or give you cramps. You do want to eat all those amazing foods that make you look and feel great that day and for the rest of your cycle!

The FLO Living food philosophy is not about deprivation, dieting, or guilt. I encourage you to get excited about all the hormonally-supportive tasty foods you can have in your fridge and pantry. It’s all about working with your body, with your hormones, side-by-side, as friends. So when you do eat something you know might make you feel bad (and we all do, sometimes!) - monitor the impact it has, take that new information on board, and recalibrate your goals. It’s a whole body and whole mind approach that is gentle, kind, and compassionate - after all, we’re all human, trying our best to do right for ourselves and our loved ones. It serves no one to beat yourself up over one piece of white bread! Just listen to your body.

That said, I do want you to be aware of those foods that are particularly disruptive to your hormonal balance and that are most likely to trigger hormonal symptoms like acne, missing periods, irregular cycles, PMS, cramps and heavy bleeding. These are also the foods that can worsen the symptoms of PCOS and Endometriosis. I call these the “worst” foods because they are capable of causing you to feel bad today, to have a difficult cycle and period this very month, and to experience symptoms almost immediately.

For those of us who are hormonally-sensitive (like me, and probably like you) these foods are a threat to our hormones. Even a small amount can have a negative impact. It’s best to be aware of this so you can make the right every meal, every day-based decisions for you.

The worst foods for your hormones

• Caffeine - coffee (and those teas that contain caffeine) are not tolerated well by women. Just as with alcohol, caffeine has a harder and more sustained impact on women than it does men. Caffeine can actually exacerbate the body’s propensity to produce cysts so it’s especially bad news for women with PCOS, functional ovarian cysts, Endometriosis, fibroids and fibrocystic breasts. Not only that but just one coffee in the morning throws off your whole endocrine system for an entire 24 hours, messing with your blood sugar and cortisol levels. Your body cannot reset until you sleep and wake up the next morning (when you likely reach for another coffee!). Caffeine also depletes essential micronutrients and minerals that we need for happy hormones. Giving up coffee will have a rapid, positive impact on your hormonal health - if you stop today you will have a better period experience and better overall cycle experience within weeks.  
• Soy - soy is highly debated by the health conscious, but the truth of it is that processed soy is bad for all women, whereas unprocessed, organic, fermented soy in small amounts can be helpful. Women with estrogen-dominance hormonal imbalance conditions are particularly sensitive to the phytoestrogens in processed soy (this includes Endometriosis, PCOS, fibroid sufferers and those with ovarian cysts). Processed soy is anything that substitutes like soy milk, soy meat, soy cheese, soy yogurt. Fermented, organic, unprocessed soy is tempeh, miso, and tamari. 
• White potatoes - eating white potatoes on even a weekly basis (in any form, including fries!) causes blood sugar levels to spike and crash quickly, and research shows this has an impact on blood pressure and long term health. This will affect your fertility and whether your body is able to ovulate regularly. Starchy foods act like sugar in women’s bodies. I am a HUGE fan of sweet potatoes however, which are just as satisfying and get rid of sugar cravings.
• Pesticide-laden and GMO foods - when the produce you eat is covered in pesticides this adds additional synthetic hormones to your body, while also hampering your liver’s ability to detoxify. This is a bad equation for all hormonal health issues from PMS to PCOS and everything in between. If you’re hormonally sensitive, like me and so many women these days, make your whole grocery list organic and pesticide-free. Research shows going organic has a positive impact on your body within weeks.
• Artificial sweeteners - although not strictly a “food,” artificial sweeteners are so ubiquitous, on so many ingredients lists, and used by so many health conscious women that I felt it was important to include this category here. Many more of us are coming to be aware of the dangers of sugar, and that’s great, but fewer of us are aware that artificial sweeteners are no better and even hold a host of other potential problems. First of all most sweeteners (even agave syrup, maple syrup and so on) still act like regular white or brown sugar in terms of how they disrupt our blood sugar. Spiking and crashing blood sugar levels is a root cause of hormonal health issues. Secondly, the commonly used sweetener stevia can be ovulation-inhibiting so it is best avoided in large amounts if you’re trying to get pregnant and/or hormonally-sensitive. The glycosides in stevia have a structural similarity to plant (phyto) hormones. When I’m looking for a sweetener for baking or to go in my tea I turn to honey and coconut nectar as they have the least impact on my blood sugar stasis.

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Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!

To your FLO,

Alisa

We take a look at the types of ovarian cysts, their cause, and effective natural treatments.

In this post we'll be discussing functional ovarian cysts, as opposed to the ovarian cysts associated with PCOS (polycystic ovarian syndrome) or the ovarian cysts associated with endometriosis. Functional ovarian cysts are fluid filled sacs the size of almonds that grow and develop on the ovaries, often cyclically as related to your monthly hormonal shifts. Ovarian cysts like this can come and go, get larger and smaller, and are very responsive to natural treatments.

Your body is designed to deal with ovarian cysts, if it is working at an optimal level of health. However, if you are experiencing hormonal imbalance, this can prevent ovarian cysts from shrinking, cause them to grow larger, and then potentially rupture with a lot of pain and complication involved. ‍

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The symptoms of functional ovarian cysts

Many women don’t realize they have ovarian cysts until they start experiencing symptoms. Once you have symptoms like those detailed below, you may want to ask your OB/GYN for an ultrasound exam to confirm that ovarian cysts are the cause. The common signs of ovarian cysts are:

• Lower abdominal pain
• Pain during sex
• Pressure on the bladder/need to urinate more frequently
• Bloating
• Indigestion
• Irregular cycles and anovulatory cycles (when ovulation does not occur)

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A ruptured ovarian cyst will cause you high fever and pain. Often women who experience this will go to the ER and will often be checked for appendicitis first. It’s best to be aware that a ruptured ovarian cyst could also be the cause of such pain, if you have experienced the above symptoms prior to this happening.

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Types of ovarian cysts

There are several kinds of ovarian cysts, but functional cysts, as described above, are the most common. There are just two kinds of functional ovarian cysts - follicle cysts and corpus luteum cysts. Follicle cysts happen when the ovary follicle does not open to release an egg and instead stays closed, filled with liquid. Corpus luteum cysts are when the follicle does release an egg, but then does not seal and close off afterwards.

Other kinds of ovarian cysts include:

• Endometriomas - tissue that normally would grow and develop inside the uterus can migrate outside the uterus and attach to the ovaries. These cysts are associated with an Endometriosis diagnosis. They can grow large and rupture just like functional cysts.
• PCOS - with a diagnosis of Polycystic Ovarian Syndrome a woman has multiple cysts on her ovary or ovaries (sometimes said to look like “a string of pearls”). PCOS can cause infertility by producing extremely long, irregular cycles without ovulation. This lack of ovulation, the hormonal imbalance, and the enlarged cyst-covered ovary has its own set of symptoms that vary from woman to woman, but can include weight gain, acne, hair overgrowth and hair loss, anxiety, and depression.
• Dermoid cysts - these cysts grow on the ovaries and contain hair, teeth and other substances.

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Treatment for ovarian cysts

Most commonly women are offered the birth control pill to “treat” ovarian cysts. The Pill replaces your natural hormonal changes and cycle with a synthetic hormone stasis. Considering the side effects while using the Pill, and the fact that once you come off the ovarian cysts will probably return and may be worse as a result, we never recommend this as a method for combatting cysts. The birth control pill can make the root causes of ovarian cysts much, much worse.

The Pill is a band-aid for all women’s health issues and in the case of ovarian cysts when natural treatment can be very effective it is completely unnecessary. Natural treatment alone can shrink and resolve cysts, as well as prevent their return relatively quickly.

If you find you have a proclivity for cysts we recommend following our natural treatment protocol and then returning to your doctor every 6 months to monitor them.

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The cause of ovarian cysts

The central cause of ovarian cysts is estrogen dominance. This means your body holds too much estrogen and not enough progesterone to create balance. The estrogen your body is creating is not being processed and eliminated correctly. Plus, you are taking in excess estrogens from outside of your body via synthetic estrogen-filled shampoos, cosmetics, nail polishes, household cleaners, femcare products, plastics and pesticides. This creates an estrogen overload situation. If your body is not functioning optimally then it won’t be able to get rid of the excess estrogen as it needs to, efficiently and quickly. The Flo Living protocol is designed to reverse and prevent estrogen dominance and all of the symptoms that come with this hormonal imbalance.

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The best natural treatment for ovarian cysts

Cycle Syncing® your diet is the best way to manage ovarian cysts. Eating the right foods for the right phase of your hormonal cycle will keep your hormones in check and prevent excess estrogen or low progesterone. There are also certain foods you can frontload in your daily diet to make this protocol even more effective for shrinking, managing, and preventing ovarian cysts long-term. We at Flo Living firmly believe that fibroids and ovarian cysts are best treated naturally.

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These three types of foods can help shrink and even get rid of ovarian cysts:

• Cruciferous vegetables and DIM - Vegetables like Brussels sprouts, kale, collards, broccoli, and cabbage contain DIM (Di-Indolyl Methane) which is very effective at helping the body process and eliminate excess estrogen. Increase your intake of these veggies and supplement with DIM itself in pill form daily.
• Fermented foods - Sauerkraut, kimchi and pickles will help your body deal with and manage estrogen. A certain set of gut bacteria, and more specifically certain bacterial genes called the estrobolome, produce an essential enzyme that helps metabolize estrogen. Your gut is part of the elimination system that is vital in ushering hormones out of the body. Fermented foods are wonderful for gut health.
• Fiber-filled foods - Fiber helps your liver and digestive system move and eliminate excess estrogen from your body. The best fiber-filled foods for preventing estrogen dominance are pears and flax seeds. Flax seeds contain lignan which prevents the body from absorbing excess estrogen.

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A Flo Living Success Story: Ovarian Cysts

Flo Living graduate Heidi Braun came to us with functional ovarian cysts. Within two months of following the Flo Living protocol, she saw her cysts disappear from her ovaries.

“Mid-April and time to go back for another sonogram. Alisa and I spoke prior to my visit and she told me not to expect any changes…that it was too soon. I was fine with that. I knew I was doing all I could and they were great things for my health nonetheless. So as I lay on the table, with no expectations, the technician tells me, “The cyst on the left ovary is gone” and then “Oh! The one on the right is gone, too!” I’m in shock. I’m elated. And as a tear rolls down my cheek, I’m in awe of the power…the power this body has to heal itself. How amazing is that! If I treat it right (if I treat ME right), then amazing things will happen.”

The Birth Control & Libido Connection

An important scientific study published in 2006 in The Journal of Sexual Medicine revealed that:

Women who have taken the birth control pill may find that, as well as having had low sex drive when on the pill, that this side effect persists even when they stop taking it.

The researchers discovered that the impact the birth control pill has on women’s testosterone levels can cause them to have a permanently suppressed sex drive when compared to women who have never used the birth control pill.

While many of us are well-aware of the fact that the Pill can have the highly ironic side effect of making you less interested in sex, it’s not as widely known that, despite stopping the Pill, some women will not see their sex drive bounce back to what it was prior to the Pill, or to levels comparative to other women.

Now, this might sound pretty scary at first if you are on the Pill or have decided to come off the Pill, but this study is showing what some women will experience if they just go off the birth control pill (as many do in the hope of losing the side effects) and do nothing aside from this to support and boost their sex drive. Although that situation is completely understandable - we assume the impact of any medication will stop once we no longer take it - there are definitely things you can do to make sure you are not one of these women who never see a return of their pre-Pill sex drive. Perhaps you’ve been off the Pill a while even, and you feel like your sex drive isn’t what it was, or what you know it could be. It’s absolutely not too late to turn that situation around and get back the sex drive you want.

We’ve previously looked at the different ways the Pill can impact you sex life (including decreased orgasms and increased UTIs) and your relationships (including the type of men you’re attracted to), as well as the best way to approach transitioning off the Pill,  but here let's look at how to tackle this common Pill-related problem of low sexual desire.

First, let’s look at why it happens so we can understand fully how to fix it.

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How birth control stops your sex drive

The birth control pill suppresses ovulation and replaces your body’s own natural hormone production with a consistent stream of synthetic hormones. As a part of this function, the Pill suppresses your testosterone production. It also increases the production of SHBG (sex hormone binding globulin).

When you go off the Pill, your body can start producing its own (and more) testosterone again, however the research study mentioned above found that women are left with 4 times the amount of SHBG they would normally have. SHBG binds with your “free testosterone” in your bloodstream and lowers the levels of available, free, accessible testosterone overall. Free, unbound testosterone is essential for a healthy sex drive, as well as sexual enjoyment. When you experience your natural cycle, your sex drive will peak around ovulation (and sometimes also pre-menstrually). On the Pill you experience none of these natural hormonal shifts.

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How to bring your sex drive back post-Pill

We recommend a three-part approach to regain your sex drive after the Pill, whether you’ve only recently come off, plan to soon, or have been off the Pill for a a few months already.

This strategy has been effective with many women we have supported in coming off the Pill through the Flo Living protocol.

The first part of this strategy focuses on sex drive-boosting foods, the second part centers around sex drive-supportive supplements, and the third looks at adjusting exactly how you approach sex.

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3 things you can do to revive your sex drive after stopping the pill:‍‍

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1. Let food be your foreplay

‍You can support your endocrine system with the right foods that will help your body produce enough testosterone to give your sex drive the boost it needs. After coming off the Pill, you will be depleted of some key nutrients that will also contribute to connecting issues like low moods and poor sleep. Eating a diet rich in hormonally supportive foods will be key in avoiding all the withdrawal effects of the Pill - including rebound hormonal acne, weight issues, and infertility issues.

‍Focus on well-researched aphrodisiacs like avocados (full of bio-identical testosterone), honey (packed with hormone regulating boron), strawberries (an ancient remedy), and dark chocolate (for feeling energized and content).

You’ll also need to nourish your tired post-Pill adrenals & stabilize your mood - you can do this by avoiding caffeine, eating regularly, and upping essential fatty acids in your diet. Try mixing up Alisa Vitti's signature sex drive-boosting smoothie a couple of times per week - the Passion Pour.

‍2. Get sexy with supplements

‍No supplement will change your sex drive on its own, but as part of a wider hormonally supportive diet, they can work wonders.

‍Try maca powder in your smoothies - a well-researched root extract that will help increase testosterone levels.

Try adding Zinc, Magnesium, Evening Primrose and Rhodiola to your daily routine to improve your energy and mood, as well as increase your desire for and enjoyment of sex. These supplements will support your adrenals, up testosterone levels, and give you bigger and better orgasms. Zinc and Magnesium are especially important for preventing the binding of free testosterone and keeping free testosterone available - the importance of which is shown in the aforementioned research.

‍3. Take it slow

The third part of this strategy is to shift your approach to sex. Taking the birth control pill, especially long-term, can change how we think and feel about sex. When you come off the Pill, you will need to work with your new desire level in ways that will let you have the time you need to feel turned on and ready. The effects of the sex drive-boosting foods and supplements won’t be immediate, and while you’re waiting for your testosterone levels to bounce back, you can start with this. It’s all about building a new pathway towards becoming aroused.

Focusing more on actual foreplay (not just food as foreplay!) including long make-out sessions or indulging in some literotica to get in the mood can help. If you’ve gotten used to not having a lot of sex because you just didn’t feel like it, start practicing being sexual regularly in different ways - partnered or solo. Our sex drive is something that can disappear purely through lack of practice!

You might need to start out small and slow with sexual explorations - the more you do, the more you’ll want! Just start exploring! Self-pleasure can certainly be a part of this. Know that as your natural cycle phases return you may also want to practice Cycle Syncing® your sex life to make the most of your shifting sexuality.

Once you are fully living in your FLO, you will notice that how you feel about your partner (if in a relationship) and your interest in sex changes depending what phase you are in at that time.

What is Maca?

‍Maca root powder might seem like just another "trending" superfood, but the benefits of maca root have been long known. This ancient natural remedy happens to be very well researched, and that research has revealed its hormone-balancing, hormonal symptom-soothing properties.

Maca root (most usually found as maca powder) is an adaptogen, which means it supports your whole endocrine system to produce the right amounts of hormones you need. Maca can help your body “adapt” to stressful life situations that might otherwise deplete your body’s hormone production and cause symptoms.

Maca root powder is a wonderful resource to have at hand, especially at certain critical times in your life when its properties can be the most beneficial. That said, maca is not for everyone and anyone, all of the time. Digging deeper and knowing more about this powerful supplement will help you to get the most out of it.‍

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Does Maca “cure” hormone imbalance?

While Maca can certainly be beneficial, we don't recommend seeing it as a miracle cure for all hormonal ills. There is no one product that can or will resolve a woman’s PMS, PCOS, cramps, acne, irrregular cycles or infertility issues on its own. Just adding in a supplement or one food, however “super,” unfortunately rarely works to help a woman overcome hormonal symptoms alone. Resolving hormonal imbalances requires a whole-systems approach - macro and micronutrient support, along with lifestyle changes.

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‍When To Take Maca

There are 3 times in a woman’s life when she could really benefit from using maca root powder on a regular basis as part of a wider hormonally-supportive diet. Those times are:

• After you hit 35, enter perimenopause and then post-menopause
• After you come off the birth control pill
• After you have a baby (and have stopped breastfeeding)

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During these windows, maca root powder could help your body produce more hormones, at a time when your own endocrine system may be flagging due to the effects of perimenopause, hormone suppression from the Pill, or lack of sleep after baby. As an adaptogen, maca root powder helps your endocrine system do its job in sub-optimal conditions. These three life stages can be a stress on your endocrine system.

Remember: maca has some wonderful benefits, but it is not a cure-all. However, using it alongside food can make maca a very effective supplement. After you reach 35, after using the Pill, after baby, you may be experiencing several hormone-based issues that maca can treat, including:

• Low energy levels
• Low sex drive
• Brain fog and poor focus or concentration
• Mood swings and depression
• PMS symptoms

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Who shouldn’t take Maca?

‍Maca root powder is a great tool for these critical moments when our bodies need the additional support to get back on track. However, when you’re between 15 and 35, eating a hormonally-supportive diet should be enough to balance your hormones, resolve your period problems and regulate your cycles. You should NOT take maca if you have an allergy to iodine, Hashimoto’s, or experience any kind of thyroid nodules or growths, as it contains significant amounts of iodine. Lastly, any time you are trying out new changes to your wellness regimen, remember to note any side effects you experience and keep in touch with your providers about what you experience.

‍What’s the best kind of Maca root to take?

‍The most important thing to know about maca root powder is that there are different kinds you can buy. Keep in mind that it’s the glucosinolate component that you need, to experience maca’s hormone-balancing properties.

Look for brands containing over 1% of glucosinolate  as a standardized extract. Our favorite way to take maca is in a smoothie. Just a spoonful is enough at first, but you can build up to more if you feel it’s working well for you.

There are red, black and yellow maca powders - yellow is the most commonly available and usually the least expensive - it packs a similar nutritional punch of minerals, fatty acids, amino acids and micronutrients as the other two kinds. However, red and black maca powders have some specific researched properties that make them stand out - red has shown to be most helpful for treating acne, infertility and low energy, for example.

Raw maca powder is better than gelatinized or cooked because the enzymes and nutrients remain at their peak levels in the raw state (although if you have a sensitive digestive system, cooked may be easier on your stomach). You may also find maca powders that blend of all 3 kinds of maca, which allow you to get their individual and combined benefits.

I’m a strong believer in the healing and hormone balancing properties of honey. Honey is a key ingredient for stabilizing blood sugar, for promoting strong immunity, and for supporting your sex drive. It’s one of those ancient remedies that has helped women for centuries. Honey is also a wonderful addition to your diet when you’re in the midst of scaling back your intake of sugar, like candies, soda, fruit juices, that allows you to satisfy your cravings without doing your hormones any harm.

Honey is so easy to add to your day-to-day - a spoonful in your tea is just wonderful - but it’s also great for healthy juices, smoothies, and baking. It is my number one favorite sweetener and I make the most of it. As I talk you through the health benefits of honey I’m going to share my favorite recipes that highlight and showcase each of the healing properties of honey.

Honey to prevent your PMS

Honey is the perfect substitute for the white stuff (sugar). Poorly-managed blood sugar is the root of all hormonal health issues. I have yet to meet one woman suffering with PMS who had her blood-sugar levels balanced out. That’s because it’s impossible to have well-controlled blood sugar without making a conscious effort. Imagine a chart with a flat horizontal line running across. My goal is to have you, and all women, see only gentle undulations from that ideal blood sugar stasis and not the dramatic peaks and troughs that most of us will experience if we don’t keep an eye on what we eat. Those peaks and troughs are what make us soar and then crash in our moods and they spell disaster for our hormones.

Using a “softer” sweetener like honey in your tea and when baking will go a long way towards keeping your blood sugar stable. It will also satisfy the sweet cravings you may experience prior to your period. Honey is less likely to cause those peaks and troughs, but will give you the glucose that your body needs.

When I’m craving something sweet and satisfying I whip up a batch of these:

‍Chocolate Sweet Potato Brownies

‍1 raw medium sweet potato (purple skin/white flesh) – 2 1/2 cups when grated

2 whole eggs

½ cup melted coconut oi

l⅓ cup raw honey

2 teaspoons vanilla extract

½ cup raw cacao powder

1 teaspoon baking powder

1 teaspoon baking soda

2½ tablespoon coconut flour

¼ tsp pink himalayan salt

Instructions:

‍Preheat oven to 375 °F

Combine wet: grated sweet potato, eggs, vanilla, honey and coconut oil oil in a large mixing bowl and stir together until well incorporated.

Mix dry: cacao powder, baking powder, baking soda, salt and coconut flour.

Combine wet into dry and mix well.

Pour the mixture into a 9 inch square baking tin lined with parchment paper.

Cook for 25-30 minutes. Let cool for 10 minutes before carefully removing the brownies from the tin.

Honey to boost your immunity

Raw honey contains an immune system-boosting living probiotic bacteria. This soothes the microbiome and in turn supports strong immunity. Your immunity is created and sourced in your gut. If you are prone to colds, honey can have immediate antibacterial, anti-inflammatory, and soothing qualities that will also calm coughs and sneezing. The World Health Organization actually counts honey as a demulcent, which shows it relieves sore throats and coughs. It can also aid in the production of white blood cells, improving the body’s ability to fight infection. Honey helps to draw out the benefits and allow the body to absorb the goodness of citrus and ginger, other immunity-boosting ingredients. In the winter cold-season I like to protect myself from common illnesses by sipping this juice a couple of times a week.

‍Cold-busting, immune-boosting juice

‍3 carrots

1 beet

Juice of ½ a lemon

1 T of chopped ginger

½ cup of pineapple

Juice of ½ an orange

1 teaspoon of raw honey

Honey for your libido

Honey is an ancient aphrodisiac dating back to the times of those wise Egyptians. It contains boron, which helps regulate your hormones, plus nitric oxide, which is released naturally during arousal. It’s also a good source of magnesium which is a key micronutrient for everything hormonal balance related!  If you’re looking to feel more sexy, passionate and turned on - try my special smoothie recipe.

‍The Passion Pour

‍Avocado

Strawberries

Raw honey

Almond milk

Pinch of cayenne pepper

The best kind of honey

Now, not all honeys you find in the supermarket are the same. If it comes in a small plastic bear then it’s definitely processed honey, which is no different to refined sugar. Much of this processed honey is actually just high fructose corn syrup, which is fed to and then regurgitated by bees to make a cheap and mass-produced sweetener. It really matters what kind of honey you choose - processed, non-organic can actually harm your health. If you’ve never tasted raw honey, you don’t know how honey is meant to taste. Unstrained, raw honey is the good stuff: full of honeycomb, propolis, and pollen, every spoonful contains natural goodness. Plus, it delivers plenty of sweetness without the immediate blood sugar spike from refined sugar/processed honey.

I use Really Raw honey. The flavor of this honey is worlds above the over-processed mainstream brands and the accompanying nutritional benefits are even better. Really Raw honey is not only organic, but since it’s never processed or heated, it retains all its potential health benefits. As an added bonus: Really Raw sources all of its honey from local beekeeping operations, and every jar is packaged by hand. That means every jar tastes just like the seasonal honey you’ll find at your local farmers market.Ready to try a spoonful for yourself? Well, you’re in luck, because for a limited time, Thrive Market is offering my Flo-sisters a free jar of Really Raw honey. And if you’re an existing Thrive customer you can get in on the fun, too - you’ll also score a free jar with your next purchase over $50 by clicking here!

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Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!

To your FLO,

Alisa

If you have been diagnosed with fibroids, you may already be aware of what to avoid (dairy, red meat, all the white starchy stuff). You may also know that the birth control pill can only manage your symptoms and might make them worse when you come off of it. You'll want to get a handle on the pain, discomfort, and heavy bleeding long-term, and you'll want to see some positive change soon. Maybe you also want to try for a baby or you’re just looking to get your old self back again.

We're here to help you reach those goals with a diet for fibroids.

If you know what to avoid as a fibroid sufferer, then you’re already tapped into the idea of food as potential medicine. Some foods make hormonally-sourced conditions worse, and some make them better. Food can alleviate symptoms and even shrink fibroids back to a manageable size.

According to Western medicine, no one knows for sure what causes fibroids, and you may have heard this from your doctor. However, we do know this one very important fact: they are affected by excess estrogen in the body, which makes them grow. This means they will often decrease in size after menopause (when overall body estrogen is lower). So, you need an approach to your diet which allows you to process and eliminate this excess estrogen as efficiently and rapidly as possible, and to create a low estrogen environment in your body.

This is why you may have heard that women with fibroids should specifically avoid certain products from animals treated with synthetic hormones—these are unnecessary and powerful estrogens that can create estrogen dominance and make fibroids grow.  If you think of dairy, red meat, and all the white stuff as stimulating and inflaming the fibroids, then the foods and supplements we'll list here do the opposite: they will calm your internal eco-system and create the right environment for your body to balance itself.

The 5 foods you should eat if you have fibroids

1. Flax seeds

Flax seeds are part of a food group called “selective estrogen receptor modulators.” This means they impact the effect estrogen has on different parts of the body. Flax seeds inhibit estrogen sensitivity in the uterus, which is beneficial when you have fibroids. They are also a fantastic source of fiber, which is needed to move excess estrogen out of your bowel as quickly as possible and to eliminate it from your body. Finally, flax seeds are a great source of omega-3 fatty acids (which reduce the insulin resistance that can suppress liver function) and lignans (which bind to estrogen receptors and prevent absorption of excess estrogen).

2. Soy

In general, we do not recommend soy for women in their reproductive years. But in the case of fibroids, certain forms of soy can be beneficial. Specifically seek out non-processed, organic soy in the form of tempeh and miso to add to your diet. This kind of soy has an anti-estrogenic affect on the uterus. Avoid all processed soy like soy cheese, soy meat, and other meat and dairy replacements. Moderation is key here and we don't recommend having soy every day, but unprocessed and organic soy is a useful dietary tool for managing fibroids.

3. Beans

Legumes are an excellent source of fiber and protein, plus they have a low glycemic impact, which reduces the kind inflammation that can increase fibroid growth. Focus on kidney beans, lentils, and mung beans. As you reduce your intake of meat, beans and legumes can be a healthy protein replacement.

4. Whole grains

As you stay away from white processed stuff like bread, pasta, and noodles, you’ll want to look for a healthy replacement in your diet. Whole grains help with insulin stabilization. High insulin levels from white starchy stuff (which acts like sugar in the body) are a factor in making fibroids grow. Whole grains are also a great source of fiber and will help to speed up the process and elimination of excess estrogen.

5. Pears and apples

These are liver-supporting foods. A well-functioning liver is key to preventing estrogen dominance from developing in your body, and its symptoms like fibroids. Pears and apples contain a flavonoid named phloretin which impairs tumor growth, along with lots of fiber. This flavonoid actual blocks the production of estrogen.

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The best supplements for fibroids

In addition to dietary tweaks, we've created a supplement kit specifically for fibroids. You don’t have to keep suffering through super-heavy periods or excessive pain. The FLO Living RELEASE Kit offers targeted nutrients that help support healthy estrogen and metabolism for easier, healthier periods. RELEASE includes:

• Sulforaphane - detoxifies and clears out excess estrogen from the body to shrink fibroids. It also provides protection against fibroid growth, as well as supporting a healthy inflammatory response.
• NAC - supports detoxification in the liver. NAC can reduce the size of ovarian cysts as well as provide antioxidant support against inflammation.
• DIM - assists the body in removing excess estrogen. DIM also helps balance hormones and weight, and may reduce long periods.
• Calcium-D-Glucarate - detoxifies excess hormones and supports the liver in breaking down and removing xenoestrogens.

In January I told you how I created the perfect morning routine to ensure I never experience PMS symptoms like mood swings and low energy levels, this week I’m going to let you in on my well-crafted bedtime routine that I stick to during my luteal or pre-menstrual phase to prevent the same issues and get really good quality rest.For some women, the luteal phase actually brings about insomnia. Their hormones collide to make it impossible for them to get to sleep, which in turn makes their PMS symptoms worse - particularly that PMS depression, anxiety, and the cravings. In my recent advice column for Yahoo Health, I explain how during your luteal phase you experience a big surge and then decline in estrogen and progesterone. And, although that shouldn’t really cause you any symptoms, the real issue comes when you have too much estrogen and not enough progesterone to keep this all balanced — and is when PMS and insomnia can get bad. As I said when discussing my morning routine, everything starts with a good night’s sleep, it is the foundation upon which you can build a healthy, happy day. And those days add up to a healthy, happy life! A recent study showed that lack of sleep triggers in us a desire to eat more and less healthily which spells disaster at this time of the month. When stress and a poor diet are added to the mix, you’re in trouble. This can make you put on weight - because of the cravings it will induce in you, and because of how it messes with your hormones, blood sugar and cortisol levels. Those who run on too little, poor quality sleep have been found to experience an increase in levels of hunger hormone ghrelin and decreased levels of satiety hormone leptin, causing both overeating and weight gain. Five days of bad night’s sleep can cause you to add on another 2 pounds in just that short time!Once upon a time, before I started living in my Flo, I too struggled with sleep and fatigue for years due to my hormonal issues. I couldn’t fall asleep until 1 or 2 am and I couldn’t drag myself out of bed in the morning – and that grog-fog would not lift until after lunch. Now, I sleep so well I don’t even need an alarm to wake me up in the morning. And I do not experience PMS - it is possible, ladies, I’m telling you! I eat to support my hormones, I move my body, I outsmart my stress, plus I stick to a special bedtime routine that makes my luteal phase a breeze.

My bedtime routine to prevent PMS and insomnia

Some things could go unsaid at this time, but I’ll say them anyway! I avoid caffeine entirely (my favorite alternative is Kukicha); I always make sure to do some cortisol-flushing exercise towards the end of my working day (usually a session on my Urban Rebounder); I eat a nutrient dense, cycle-synced dinner (my favorite meal for a good night’s sleep is here). Then, after putting my baby girl to bed and spending relaxing time with my husband, I settle into my wind-down pattern, knowing I’ll start the next day fresh. At 9pm: I take oat straw and passionflower tincture in some water.At 9:30pm: I shut off all of my electronics (and in the few hours before that even, I make sure to use a blue light filter app on all my devices, like f.lux, which makes screens give off less blue light during the nighttime). I don’t take my phone to bed with me! Also at 9:30pm: I do a relaxing activity like a 10-minute yin yoga sequence to unwind any physical tension that’s built up from sitting at my desk. At 9:45pm: I take a warm bath with epsom salts and essential oils or a shower with a lovely face cleansing using my favorite face mask. At 10pm: I get in bed and while laying in my comfy bed in the darkened bedroom, I think about three things I’m grateful for, to end the day on a positive note. A 10pm to 6am bedtime is the best possible way to get good quality, nourishing sleep. Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, do you have trouble sleeping? Second, do you have insomnia only during your luteal phase? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Need more Hormone Help?

If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.Click here to get your FREE detox and evaluation!

Ovulation can come with a lot of fabulous side effects like a boosted sex drive, abundant energy, heightened senses, and an overall feeling of optimism and well-being. However, for some women, the ovulatory phase can also bring unwanted and uncomfortable symptoms like bloating, cramping or pain in one side, spotting, breast tenderness and uneven moods. The good news is you can treat the symptoms of ovulation naturally!

Identify the Ovulation Phase Based on Symptoms

If you have symptoms during ovulation, then chances are excellent that you also experience symptoms during your premenstrual week as well as difficulty with menstruation. This is because the root causes of symptomatic ovulation will also create problems throughout your cycle - like PMS symptoms or a crampy period. If you get these symptoms around ovulation or if they start then, only to stay with you until your period arrives, then you are experiencing a hormonal imbalance. And, just as I believe all women deserve the perfect period, I believe all women should feel wonderful when they’re ovulating and get to bask in all of the benefits this time of your cycle can and wants to give.  

Looking at your cycle as a whole and shifting your eating patterns and lifestyle choices to live more in harmony with your hormonal Flo during every cycle stage is vitally important. Each phase is connected to the others and there’s really no such thing as spot-treating an individual phase. However, there are effective, natural treatments that specifically target the sorts of issues that can arise in the ovulatory phase.

If you are worried that you might not be ovulating or you’re having trouble tracking your cycle, go straight to my simple guide for knowing where you’re at.

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How to treat your ovulation symptoms naturally

The source of your symptoms can be found in estrogen dominance - your body has too much estrogen swimming around your blood stream and you are not processing the excess efficiently. This leaves you with too high levels of this one hormone, which causes an imbalance in your progesterone production, leaving you with low progesterone levels. Solving your ovulation symptoms, therefore, is all about supporting your body in generating, processing, and eliminating estrogen. Read the following list of ovulation symptoms and see what you can do to address them:‍

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Bloating During Ovulation

The Flo-facts - Magnesium deficiency causes your body to retain water and salt, leading to that bloated feeling. Another culprit might be stress, as heightened cortisol has the same impact.  

‍The Flo-fix - I recommend you dose yourself with a daily supply of good dark chocolate (you’ll want 70% dark and organic). A 100 gram serving has half of your day’s need of magnesium. Drink coconut water to help with the water retention. Then, whizz up my “Anti-Bloat-ini” juice that combines 1 beet, 4 celery stalks, ½ a cucumber, 2 stalks of kale, ½ bunch cilantro, and 1 lemon. It’s full of natural diuretics, tissue salts, and liver detoxifiers.

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‍Spotting During Ovulation

The Flo-facts - Spotting is always something you should pay serious attention to. A little blood in your cervical fluid around the day of ovulation is not anything to be too concerned about (it’s actually the result of the egg breaking free). However, if the spotting continues, it could indicate a cervical polyp. You want to have any non-menstrual week bleeding assessed by your gynecologist immediately.  

‍The Flo-fix - Roll back your exposure to synthetic estrogens in cosmetics and beauty products, which can lead to excess estrogen levels in your body. Nourishing your liver will support the balance between your estrogen and progesterone levels - you can do this with a weekly “Liver Lover” smoothie of ½ cup mango, ½ a green apple, 1/2 cup frozen pineapple, 1/2 cup coconut water and 1 cup of cilantro.

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‍Pain/Cramping During Ovulation

The FLO - facts:  Pain during ovulation has an actual name - it’s called Mittelschmerz - German for ‘pain in the middle’.  Cramps are caused by an improper balance of prostaglandins and excess estrogen. Often times, it can be indicative of other conditions. For example, if the pain is severe you may be dealing with endometriosis or ovarian cysts, either on their own or due to PCOS.

‍The FLO- fix As with period cramps, reducing the amount of caffeine, alcohol, and dairy you take in throughout your cycle is going to make a significant and positive difference to ovulation pain. But getting more omega 3 fatty acids in your diet is key to ridding yourself of the mid-cycle pain.

Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!

When it comes to libido, women with PCOS have one of two experiences - there are those who have a relatively high sex drive and those who experience a very low sex drive. If you want to enjoy a healthy, pleasurable sex life you need to work with the PCOS libido you have to make sure you’re getting what you need. As a result of working with so many PCOS sufferers, and being a former PCOS sufferer myself, I have developed strategies that allow women with high or low libido to reinvigorate and reinvent their sex life and relationship from a basis of cycle awareness and hormonal understanding. Here at Flo Living I often hear women with PCOS say that they just “don’t feel like a woman” - is this a feeling you connect with too? The source of this unease is your testosterone levels and how high testosterone can push you to stay in your masculine energy all of the time. Or, alternatively, it can be sourced in how low testosterone can make you feel disinterested in sex and the person you love, in either case making you feel unfeminine. As a former PCOS sufferer myself, I personally had the high testosterone/high libido experience. In this post I’ll talk you through how this made me develop a unique approach to my relationship. Those two types of PCOS in regards to sex drive look like this:

• Low libido - due to low testosterone levels and high sex hormone binding globulin levels (SHBG). Women experiencing this do not usually have other symptoms like acne and hair loss/unwanted hair growth.
• High libido - due to high testosterone levels and low sex hormone binding globulin levels (SHBG). Women with this kind of PCOS will normally have issues with acne and hair loss/unwanted hair growth.

My own high testosterone levels had an impact on every area of my life - energetically it led me towards living predominantly in my masculine energy. I began to consciously balance this out by practicing ways of connecting to and nurturing my feminine energy. I found this much more satisfying in my romantic relationships, so I could feel like I was receiving more from my partner in and out of the bedroom. So, how do you know if you’re experiencing a masculine/feminine energy imbalance personally and in your relationship due to high testosterone levels?

• You feel disconnected from your emotions.
• You find it difficult to receive focused touch from your partner.
• You find it hard to verbalize your feelings to your partner.
• You feel like you have to take the lead in your relationship in general

If you have low sex drive as a result of low testosterone levels then you may also be experiencing these symptoms:

• fatigue
• vaginal dryness
• insomnia
• gaining weight around your middle
• problems retaining muscle mass

For more on low testosterone or “low T” visit my previous post.Now, to stay balanced in my relationship, I just let my cycle take the lead so I’m always dancing in a balanced way between my masculine and feminine energies. I find I like to take charge in the bedroom when I’m in my ovulation phase and my testosterone levels are at their peak. During this time I get the most pleasure out of being in charge and being proactive about my desires. During the rest of the month, however, I prefer to be the one who is pursued! Here are the strategies I use in my own life and those I recommend to my Flo Living clients:

Low libido with PCOS

Leverage your Peak Testosterone TimeUse what’s happening with your body to your advantage. If you have low testosterone levels, your testosterone production will still find its peak when you’re in the ovulation phase. So start by tracking your cycle so that you know when you’re ovulating and can plan ahead! Make the most of that time. Clear your calendar! Plan a few date nights with your partner and let him in on the secret! Then make sure you focus on the foreplay, because it might take you a little longer to feel ready, especially when you are not in your ovulation phase. Spend some time getting to know what feels good for you and then teach your partner what you need. Make more testosterone naturallyTo increase your testosterone levels and lower SHBG maximize zinc and saturated fats in your diet. Avocados are a wonderful source of bioidentical testosterone and beans and seeds are packed full of Zinc (although you could also supplement with 50mg daily).

High libido with PCOS

Practice Receiving PleasureConnect with your feminine energy. It’s not fun or pleasurable to always be the one who is leading, initiating, and dominating in a relationship. It can bring about resentment if you’re never in “receiving” mode in your relationship - being pursued, wooed and adored by your partner! Getting into the mode of receiving pleasure from your partner can boost your mood and health. There are many ways you can practice connecting with your feminine energy.Lower Your Sensitivity to TestosteroneTo lower testosterone levels and increase SHBG try saw palmetto extract daily which is anti-androgen (androgens are “male” hormones) and also anti-inflammatory. A study published in the European Journal of Clinical Nutrition showed that women who ate walnuts increased their levels of SHBG and those who ate almonds decreased their free androgen levels. In study published in the Iran Journal of Reproductive Medicine, women who were given omega-3 supplements saw their testosterone levels decrease. Instead of supplements you can increase salmon in your diet. Women with both types of PCOS libido will certainly benefit from cycle-syncing their relationship, alongside their diet and wider lifestyle choices. Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, has PCOS affected your sex life? Second, which do you experience - a high or low libido? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Feeling Frazzled, Bloated, and Unsexy?

If you’ve noticed more distance between cycles…or some periods are light and some are super heavy…your sex drive is flat…and you’re more moody in general (anxious, depressed, or both)…and especially if you’re in your mid 30’s and up…Your hormones may be aging faster than they should. But you can start reversing this process by adding one key micronutrient that you’re likely missing.Get your free report: The Magic Missing Micronutrient to Get Your Sexy Back

Last month ACOG (the American Committee of Obstetricians and Gynecologists) published a report recommending that teenage girls, their parents, and their clinicians consider the menstrual cycle as the “fifth vital sign” of health. In this landmark announcement, this group of women’s health experts suggested that teens keep track of their periods and develop cycle awareness to help clinicians with early diagnosis of reproductive health issues like PCOS, thyroid disease, and endometriosis, which can be indicated by abnormally long cycles, excessive bleeding, or lack of periods entirely. The report includes guidelines on what should be considered outside the normal range when it comes to a teen’s cycle experience - from the onset of periods, to cycle length, to duration of the flow.The ACOG report states: “By including an evaluation of the menstrual cycle as an additional vital sign, clinicians reinforce its importance in assessing overall health status for patients and caretakers. Just as abnormal blood pressure, heart rate, or respiratory rate may be key to diagnosing potentially serious health conditions, identification of abnormal menstrual patterns in adolescence may improve early identification of potential health concerns for adulthood.”HALLELUIAH!! I would have loved THAT to have been part of my conversation as a teenager with all my period issues! I’ve long known the menstrual cycle to be a signifier of our health (you can read my own guidelines on what it means to have a “normal” period here), but I also know the menstrual cycle is the key to developing and nurturing our health.

How to help the teen in your life

If you are the mother, aunt, sister, or godmother of a teenage girl, this report contains crucial information that I believe ought to be conveyed with the same importance as instructions on how to use a tampon or pad. Most of us are comfortable now with sharing the latter with teens - gone are the days when teens would be shocked and horrified by the arrival of their first period, I hope - but all of us adult women, we need to support the younger generation now beyond the practicalities. A great book to help start a teen on this journey is “Cycle Savvy” by Toni Weschler (who wrote the comprehensive cycle knowledge bible “Taking Charge of Your Fertility”). Of course, it’s a little like what they tell you in the airplane safety schpeel - “help yourself before you help others.” Or - lead by example! If you’re living in your Flo and reaping the benefits then you are better equipped to support young women in learning, appreciating, and understanding their menstrual cycles. From this position you can give the gift of hormonal imbalance to others. As the mother of a daughter, I am thrilled that this report was created by ACOG. Although I know that, when the time comes, I will teach my daughter the art of cycle tracking, cycle awareness, and cycle syncing, I am happy that now a certain standard of care when it comes to young women’s reproductive health will become the expected practice. I am glad that we are finally seeing the period as indicator of our overall health and well-being, rather than just something to be suffered through, ignored, or hidden away. That said, there’s one thing missing from this otherwise encouraging report that concerns me, and that’s how these reproductive health issues will be treated, once they are diagnosed.

When the Pill is the problem

Early diagnosis is an important step forward in how we care for women’s health. However, if the primary or only treatment offered to teen girls is the birth control pill or hormone-based IUD, then we are missing out on a huge opportunity to truly help our young women. If the teen in your life is dealing with reproductive health issues like those mentioned in the report, then consulting a doctor is an important part of getting her back on track. However, we must always question the prescription of hormonal birth control as it never treats the health issue, but only masks the symptoms. Once your teen decides to come off, and this might be years down the line, she will discover the health issue will return and possibly be worse than before. If the teen in your life is dealing with very common problems like acne or PMS then the Pill is not the answer there either. Again, it will only mask these issues, not solve them. Although it can be very tempting to reach for these drugs to put a stop to the problem, it’s important to know that doing so can set a young women up for a lifetime of side effects (such as depression, low libido, anxiety, hair loss, cancer risk, and even life-threatening blood clots) and suppressed functioning of her endocrine, metabolic, and immune systems. It really can have a serious domino effect for her health.

Finding your Flo as a young woman

The source of hormonal imbalance issues in teen girls is mainly diet, exposure to synthetic estrogens in everything from cosmetics to shampoos, and stress. While some cycle irregularity is normal during teenage years (your reproductive system does take a few years to mature) we should not be seeing the symptoms to the extent that we are in new generations. Teaching teens to be conscious of their cycles AND teaching them to live in harmony with their hormones will go a long way to saving them much suffering. Although this is not an area I detail extensively in my book “WomanCode,” teen girls can absolutely follow the exact same Flo Living diet and lifestyle plan outlined there from the time they begin cycling. As I recommend for all women, start simply by layering foods in a cycle-synced pattern and build from there. What if a girl’s first period were not only met with a care package of tampons and pads, but also a copy of “Cycle Savvy” and “WomanCode”? If you’re reading this thinking of the teen daughter who is possibly in your future, it’s good to know that the gift of hormonal balance can be given when she’s still in the womb. Prepping yourself for a healthy pregnancy will be one of the best things you can do for your daughter. But, if you’ve come to Flo Living already with a pre-teen or teen in the family, then know that it’s never too late to start living in and loving your Flo. Share your journey with her, she’ll surely thank you for it. Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, have you shared Flo Living with your family? Second, what do you wish you knew as a teenager? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Need more Hormone Help?

If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.Click here to get your FREE detox and evaluation!

The start of a new year has got me thinking...perhaps we love the ritual of a new year with its resolutions, hopes and plans because it’s the one time of year that feminine energy universally takes center stage. Everyone’s energy shifts into their feminine center as we each tap into our desires to create something out of “the void,” so to speak, to set intentions and create something from nothing. We get to plant seeds into the wombs of our consciousness and connect in hope and faith with each other for the expectation of new life, new births, and new opportunities.If you’re balanced in your feminine and masculine energies then after the feminine dances with her desires for the year ahead, her call being crystal clear and strong is then able to draw out the masculine to come and see what can be done to hold her dance all year long. It’s that blending of feminine and masculine energies that allows us to see and feel what we want out of our lives and then manifest those desires into reality. We connect with what we truly want and need and then we choose to develop towards those goals If you’re not balanced with this aspect of your energy, and you overly rely on masculine energy to push through your to do list, then you may find that not only do you give up on your resolutions and intentions and plans more easily, but that you get really fried in the process of trying to achieve them.There is a better way, and it doesn’t involve giving up your beloved list making self ;) It is about learning how to engage both energies to work smarter.

How to have it all without burning out

As I’ve previously written, meeting our goals for the day, week, year, or the next five years, is so much easier if we allow our feminine energy to take its turn. A purely masculine approach is to write long to-do lists and push ourselves to acheive each item one by one without listening to our body or heart. I’ve already shown you how you can use your feminine energy to rid your life of stress and to improve your relationship, but you can also use this to reach and succeed in your career goals. Men in fact are totally on to this. In The Athena Doctrine - a brilliant book with evidence based research on why countries that engage more feminine energy traits are healthier, happier, and wealthier countries. A great example of this - Sweden just made the news by recently making universal the six-hour work day - with the express intent that people will be better able to care for themselves and therefore be more effective while at work - a concept born out of feminine energy if ever there was one! When it comes to work, a purely masculine approach is powering through every day all day to work long hours, sleep less, stay at your desk more and cut back on free time. Sweden is trying to achieve a feminine/masculine balance by allowing people more time to maintain their well-being outside of work. We all know that sitting at our desks all day is not good for our health, but it seems Sweden really listened and decided to take action!

4 daily practices to engage your feminine energy for career success

I want you to have a feel for what it means to engage your feminine energy during every work day. This powerful shift in your approach can reshape your working life in such a way that you will be fully supported by every fiber of your being to succeed in achieving your dreams.

1. Remember You Have a Body. Don’t sit down all day and push through what you need to do. Remember your amazing body trying to take care of you and give her a helping hand. Get up and stretch, take 15 minutes for a walk, eat a good breakfast and lunch, don’t sit in front of your computer and don’t stave off hunger with coffee. Channel your feminine energy to nurture the body you have so you can continue to pursue the work you want to do. It’s also about deciding how you want to feel when you’re pursuing those goals. Do you want to feel energized and happy? I hope so! The process can be about enjoying the serendipity and opportunity that comes your way or it can feel like pushing a big boulder up a hill. Engaging your feminine energy is about looking at the quality of the experience you’re having on the way to your goals as well as examining the end goals in themselves.
2. Limit Your List. All of the research into concentration and productivity at work suggest we really ought to only focus on one big project a day, but I know that’s not realistic, so let’s settle on two. Take your task list to task and use your masculine energy to project manage in an optimal way what needs to get done. Then use your mama bear feminine energy to hold the boundaries, by saying no to things that distract you and to protect the time and headspace you need to complete those tasks well.
3. Take a Daily Social Pleasure Break. Always build time into your day to connect with your community and in a way that feels good. If you just got one of those two big projects done, then go ahead and celebrate that with someone. You could call a friend or your partner, talk them through something you just achieved and why you’re excited about it. Engage your feminine energy of communication and connection to celebrate and even help bring things into fruition faster!
4. Connect with Your Heart. This can be done through meditation, a simple self-care ritual, a quick walk outside, a cuddle with your child...The more quiet, reflective time you allow yourself, the more your creative juices will flow and the more productive you’ll be when you sit back down to work. You can’t have your best ideas if you stay in your office and in your head all day long. Engaging your feminine energy this way will allow your intuition and inspiration to guide you more and more.

Always remember, that once you have the right information about how your body really works, you can start making health and life choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, do you feel like you overly rely on your masculine to succeed? Second, how do you engage your feminine energy and how do you plan to engage it more? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Need more Hormone Help?

If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.Click here to get your FREE detox and evaluation!

I think by now we all understand that weight loss is an on-going, every day commitment to a healthy diet and lifestyle and that the fads won’t fix anything. However, it sure can be hard to not get caught up in the hype of all these new year diet deals and workout wonders that come our way.

I think every single one of us has probably, at some point, gotten seduced by a new weight loss book, a new year bootcamp, a January re-commitment to the local gym, or even some late night call to buy the latest, greatest workout equipment for your home (those shaking weights! the electric shock belly wrap!).

If you’ve gained a few pounds over the holidays - heck, if you’ve gained a few pounds over the holidays on top of the few pounds you gained during the last holidays - it can cause a feeling of panic and dread. We resolve to turn ourselves around and we get strict, restrictive, and punishing with our bodies, trying to beat them back into a slender, slim shape. We deprive ourselves of food, we exercise intensely, we cleanse and skip meals, we avoid all temptation, and we feel miserable. ‍

So, we know what doesn’t work, right? But that leaves us with one burning question - if we want to lose weight, what exactly DOES work?

‍I have lost 60 lbs 2 times in my life (and in a relatively short period of time - a matter of a few months). The first time I was in my ‘20s, the second time was just recently, in 2014, after I had my daughter. Now, my friends tell me I am slimmer and younger looking than before I had my baby.  

More important though, to me, than fitting in my clothes is how good I feel in my own skin. And that doesn’t come from seeing a certain number pop up on the scale, that comes from a near 20 year relationship with my body that honors the 4 phase-centric hormonal needs of both my body and my spirit.

‍I did none of the things we are normally encouraged to do at the start of a new year to shed those pounds. In fact, during those 2 weight loss periods:  

• I did not diet and I never felt deprived of food
• My only exercise was walking

How did I do it? Good question!

Crash dieting and excessive exercising works against the hormonal science of your body - it increases and worsens hormonal symptoms like PCOS, PMS, cramps, heavy bleeding, and endometriosis. It sets you up, as a woman, for a cravings-plus-bingeing rollercoaster and a flagging, subpar metabolic system. It causes you to quit trying to lose weight before you reach your goal, because you feel awful and you can see clearly that it is not working.

All of the diets you hear about do not work longterm for women and have the potential to make your hormonal symptoms worse! Too much animal fat, diets that are protein heavy, too few carbohydrates - none of this helps us ladies to achieve lasting weight loss. You may shed the pounds at first, but you bet that same month your period will be a nightmare or you’ll have the worst PMS.

What your body wants and needs desperately is homeostasis, not deprivation. Your body craves balance and hates extremes. This means any diet that involves cutting down and cutting out or wildly fluctuating eating patterns is only going to cause your body stress - the kind sourced in your blood sugar stability and your adrenals - that will actually make your body hold on to fat for dear life, and then start signalling health breakdown with all kinds of symptoms.

So, what’s my weight loss secret?

Why, living in my Flo, of course! This lifestyle consists of 2 essential parts.

‍First - I feed my hormones what they need to keep my metabolism humming.

‍I understand what my body needs so that my blood sugar remains stable and my adrenals calmed. I know how to feel full and satisfied all day, every day and how to supercharge my metabolism. I nourish my body to make and process my hormones in a way that keeps everything humming along nicely.

The majority of diets you hear about cause out of control hormones and erratic blood sugar levels that come from their restrictive eating patterns - they rob your body and brain of the micronutrients that they need to create balanced appetite control-neurotransmitters and balanced metabolism-boosting hormone levels. Flo Living supports appetite control and boosts your metabolism, because it increases essential micronutrients and balances your hormones.

The solution you’re looking for is eating the foods your body needs for each phase of your menstrual/hormone cycle. This way you can optimize the levels of nutrients your body wants to balance the vital hormones that keep your metabolism working efficiently. You will, in fact, be revving your metabolism to keep you slim. When you eat in sync with your hormones, you will feel satisfied, less tempted by foods you should avoid, and happy to continue this “diet” (or lifestyle shift) for years to come.

‍Second - I channel my energy and health into playing a bigger game.

‍It’s not very interesting to play a continuous game of weight gain and weight loss. Of resolutions and self sabotage. You are so powerful, you are physiologically designed to create new life from the void in any way you choose. We’ve heard enough stories from the front to know that telling ourselves that we’ll be happier and live the life we dream about after our jeans are a certain size, is a lie.

The essential question to ask yourself is not how much weight do you want to lose, but what do you want to do with your life, with a body that is energized and focused on that purpose.  For me, my body is my true partner, my GPS system.

‍I allow my body to guide me on the journey of my soul, my passion, and my purpose, I’d be lost without her wisdom, support, and intuition.  

‍As a result, I’m super motivated to keep my frequencies clear so I can receive that guidance, which is so critical in playing a bigger game in my life. Health is not the destination, it’s the road you take that dictates how much fun you’ll have on the way.

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Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!

To your FLO,

Alisa

It makes me so happy to look back and think of all the women I’ve helped to heal their hormonal issues. I’m so proud of each and every one of them! All the women who have fixed their periods, got pregnant and became mothers, got their energy back, their happiness back, their sex drive back, transformed their relationship with their bodies, lost the weight, cleared their skin, embraced pleasure, gained self-confidence, and changed their lives for the better - they inspire me everyday to keep spreading the wisdom of living in your Flo.

Stephanie Morish is a Certified Holistic Health Coach and Nutrition Consultant. Her health issues of PCOS, acne, amenorrhea and more actually inspired her to study holistic health nutrition. However, despite leading a healthy lifestyle steeped in this education about the right ways to eat, exercise and live, Stephanie found herself unable to escape her hormonal health problems.

She had come off the birth control pill over two years previously and not experienced a period ever since! Stephanie knew she must be missing something in her studies, and that’s when she discovered Flo Living.

I want you to hear her story -

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‍How did you discover the Flo Living program?

‍As a health coach and holistic nutritionist, I felt like I was doing everything “right” in terms of eating healthy, exercising regularly, prioritizing sleep, etc. but there was definitely some puzzle pieces missing for my hormonal health. Before signing up for the Flo Living Hormonal Sync System program last April, I had subscribed to Alisa’s newsletter and received her content-rich blog posts weekly. The more I read, the more I realized that I needed the knowledge, support, guidance and community that Flo Living offers. ‍

What issues were you facing at that time and how long had you been dealing with them?

‍At the time, I was dealing with amenorrhea, PCOS, bloating, and acne (small bumps, not cystic). I got off birth control pills when I was 24 and didn’t have a period for 2.5 years until I found Flo Living. As soon as I started the Flo Living program, so many lightbulbs went on in regards to how I was neglecting crucial steps in balancing my hormones - namely managing my blood sugar, incorporating self care/pleasure, stress management/nurturing adrenals, and most notably cycle syncing my life! I had never heard or read or studied anything about this principle of cycle syncing and I was absolutely blown away by how genius (and at the same time, how common sense) it was! Within about 4 months of following the program’s protocol, I had a period. Then I had another one, and another…

‍Prior to enrolling in the Flo Living program you were already health-conscious - after enrolling in the Flo Living program what was the biggest change you made to your diet or lifestyle?

As a holistic health coach I am definitely very health conscious. Flo Living taught me the importance of blood sugar balance for balancing my hormones. I’ve had blood sugar issues since I was little (getting “hangry” and shaky and foggy-headed) so I am much more educated now about how to manage my blood sugar. I started eating within 90 minutes of waking up, which was key for me! I used to just have a lemon water, then go workout and then eat breakfast after (sometimes 2.5 hours after waking up!). Flo Living also taught me about how crucial stress management is to the hormone equation. I now incorporate more pleasure into my week. I also stopped working out as long or hard as I think I was burning out my adrenals from too much exercise.Did you struggle with living in your Flo at first?Initially, I really struggled with eating within 90 minutes of waking up. I was so conditioned not to eat before working out that I didn’t feel hungry when I first woke and didn’t enjoy forcing myself to eat something early in the morning. A cup of bone broth is the perfect morning drink/pre-workout snack!

‍You were, prior to undertaking the Flo Living program, on medications for acne and cycle issues - what has been your journey with this? Did you struggle with living in your Flo at first?

‍Initially, I really struggled with eating within 90 minutes of waking up. I was so conditioned not to eat before working out that I didn’t feel hungry when I first woke and didn’t enjoy forcing myself to eat something early in the morning. A cup of bone broth is the perfect morning drink/ pre-workout snack!I was on long term antibiotics for acne when I was a teenager. When I went on birth control (around age 16), I stopped the antibiotics as the birth control helped with my skin. After coming off birth control, I had about a year when my skin was clear and then, all of a sudden, my skin broke out with lots of tiny little (skin-colored) bumps - all over my cheeks and chin area. I couldn’t get rid of them to save my life! Then I started the program, living in my Flo, and taking some liver repair herbs, and my skin cleared up! Now, I don’t have any problems.

‍Would you encourage other women you know to try a Flo Living program?

‍Flo Living is an amazing resource for women! Alisa, and the other Flo counselors, are incredibly knowledgeable and supportive to women who are dealing with any hormone issues, from PMS to PCOS to infertility. Alisa’s book, “WomanCode,” and all the content she shares in her programs and on her website is GOLD. She has created a revolutionary protocol for healing endocrine problems and living your best life.

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Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!

To your FLO,

Alisa

A late period is usually a cause for panic - that is, if you’re not hoping to be pregnant and if you’re used to seeing your period turn up on time each month. With so many more of us tracking our periods with apps, we can become hyper-aware of a change to our cycle. Although it can cause worry and concern at first, this awareness is actually a good thing, because a late period is your body’s way of letting you know something is wrong.

If you’re not pregnant, then a longer cycle or seemingly missing period is a sign that your health is suffering. In fact, the American Congress of Obstetricians and Gynecologists advises that medical professionals view the menstrual cycle as a vital sign and take abnormalities such as this seriously as indicators of a health issue.

What I call the “textbook reasons” for experiencing a late period include: pregnancy, breastfeeding, menopause, over-exercising , being underweight , or having cysts on your ovaries, i.e. PCOS. You might also find that your period takes a long time to re-start after you come off hormonal birth control like the Pill, Ring, shot or hormonal IUD.

If these situations are not what is causing your cycle changes, then it’s likely down to one or both of the two issues I’m about to describe. There’s no need for panic, though, both of these issues can be totally reversed and you’ll be back on track with your periods in no time. Reset your hormones with my free Hormone Detox program or start cycle-syncing your diet with a few major, important food groups. You also pick up a copy of my book “WomanCode” to learn more. ‍

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Why Your Period Might Go Missing

‍There are two common causes that go on to create a late period - sugar and stress. Too much of either of these is going to manifest in cycle issues - whether it’s increased cramps, worsened PMS, or a late period. And of course, sugar and stress seem to exist in their own special vicious cycle - feeding off of each other. We seek out sugar when we’re stressed out to sustain our energy and make us feel good. For many women who otherwise experience regular cycles, they’ll find their period goes missing after the holiday season, in January, when sugar becomes a staple and stress seems unavoidable. You might start the new year feeling the pain of cramps, PMS and panic about your period if you’ve overindulged in either of these.

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‍Reason for Your Late Period #1: Sugar

‍Sugar elevates insulin levels and leads to blood sugar dysregulation - spikes and dips. Too much sugar can slow or prevent ovulation altogether (something to note if you are trying to conceive). When ovulation is late or doesn’t happen at all, then your period will also be late as you won’t have gone through the necessary hormonal fluctuations to trigger this biological event. When your ovary releases an egg, the egg sack then produces progesterone. The increase of progesterone in your body encourages the buildup and eventual release of the lining of your uterus (a.k.a. your period!). Without proper ovulation, low or no progesterone is produced by your body. A late period can then actually not be an official “period” as such, but more like breakthrough bleeding. There’s no biological signal for the period to start, but your uterus needs to shed its lining anyway.

‍The Flo-fix: “But, how can I avoid sugar?” I hear you ask! I get it - sugar feels like one of the hardest things to give up. There’s a difference between bad, processed sugar and the good, or much better, kinds of sugar. You can satisfy your sweet cravings without risking losing your period. Try out some better sugar alternatives by making my favorite desserts and treats.

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‍Reason for Your Late Period #2: Stress

‍An overload of stress creates a disturbance in your cortisol levels, aka the stress hormone. Stress raises cortisol levels, increases inflammatory markers in the body, and disrupts adrenal-thyroid performance. When you’re stressed and cortisol is running high, your body’s supplies of the hormone progesterone are used to produce cortisol instead of going towards triggering the onset of your period. Also, chronic stress resulting in elevated cortisol levels leads to elevated insulin levels which interrupts ovulation which sends an overarching message to your body that you are not in the right set of circumstances to carry a baby. Evolutionarily this makes sense - in the past, feeling stress meant we were in physical danger and therefore unable to care for or nourish a pregnancy. These days chronic stress can become a way of life - we are overworked and overstretched and under-rested as a norm - and so sometimes our bodies react in this way to protect us.

‍The Flo-fix: We all deal with stress sometimes, it’s unavoidable, but you shouldn’t be feeling wracked with stress every single day. If you’re getting so stressed out that your period goes missing, it’s time to take action. Practice my extreme self-care techniques and reconnect with your feminine energy. You have it in your power to have a symptom free and delightful period every month. Investigate why your cycle is off, and take the right steps to get back in your FLO.  Having those hormones balanced is the key to unlocking your most powerful self.

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Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!

To your FLO,

Alisa

As the winter months draw in, the evenings are darker, and the nights much longer - what does this mean? It’s baby-making time! Have you noticed how many babies arrive in those late summer/early Fall months? I definitely have. I think there’s something about the cosiness of winter that brings us closer. I also think many women make the decision to start trying for a baby around New Year when all our hopes and dreams become the focus. However, we don’t tend to associate the winter months with being at the height of our best health. This is the time when you might be more sedentary, eat less health-consciously, tackle colds and flu, and feel a little less bright. In fact, prolonged darkness due to wintery weather and seasonal shifts can cause you to stop ovulating consistently or experience changes in your cycle. All of which means that if you want to conceive it’s a good idea to really concentrate on amplifying your fertility with some targeted, intelligent diet and lifestyle choices. I have put together the 5 best ways to naturally improve your fertility, particularly at this time of year. These are just some of the things I personally did to get my own body ready for baby. Getting pregnant is about so much more than taking a pre-natal vitamin and folic acid - although, I do recommend pre-natal supplementation. I just also recommend you take control by consciously choosing to support your ovaries in succeeding in their vocation!

5 ways to naturally improve your fertility

1. Let the sun shine! Sunlight is so important for healthy fertility, but often winter means darker days with long nights and cloudy weather. That natural vitamin D3 boost maximizes your ability to conceive naturally - in fact, I took a little sunshine-heavy mini-break myself prior to conceiving my daughter. Studies have revealed that 93% of women dealing with infertility issues are vitamin D3 deficient. Unfortunately D3 supplements are just not a good enough source to counter this problem, you really do need sunshine. So, if you can, book a mini-break like me to someplace where stretching out in the sun by the pool or on the beach is the main motivation for the trip! Be sure to avoid chemical-laden sunscreens though and switch up your diet instead to protect your skin.
2. Boost your breakfast. The absolute best winter season breakfast if you’re looking to get pregnant is buckwheat and cinnamon! Good thing it’s delicious too! Hormonal balance hinges on a good, nourishing breakfast and this combination will stabilize your blood sugar and support regular ovulation.
3. Revitalize your vagina! Your vagina has its own little eco-system going on and that eco-system needs to be in balance and harmonious for your body to welcome a baby. Issues with the health of your vaginal flora in the way of “bacterial vaginosis” (which some 30% of American women likely suffer with) can lead to the prevention of fertilization of an egg, spontaneous miscarriage, and a higher risk of preterm birth. Your vagina’s well-being is sourced in your gut!! Your gut health/gut microbiome impacts your vaginal microbiome/eco-system. There are 3 supplements you can be taking to avoid or to heal bacterial vaginosis.
4. Avocuddle! You want to be eating an avocado a day when you’re trying to conceive. Researchers from the Harvard School of Public Health discovered that avocados contain the best kind of monounsaturated fat and the least saturated fat, making them the ideal food for boosting the health of your eggs. Avoiding saturated fat - found in the likes of butter and red meat - is equally important to making sure you’re getting those good fats from extra avocados. I love avocados for breakfast and as a snack - try some of my recipes.
5. Get a jump on! I have one piece of exercise equipment at home and that’s an urban rebounder. I jump on my mini trampoline first thing in the morning for 10 minutes to get some low-impact, lymphatic circulation-boosting, estrogen-metabolizing fun! I sometimes even jump back on during the day to take a break from sitting at my desk. It’ll bring out the kid in you and help you conceive a kid of your own!

Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, do you hope to conceive soon? Second, have you struggled with infertility? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Are You Trying to Conceive?

If you want to do everything in your power to improve your chances of becoming a mom—then we want to help you optimize your fertility.Whether you are just starting to think about having a baby, or have already tried naturally or have been trying with IVF, our Fertile FLO Program will help improve your chances of conception.Click here to download my FREE guide, The 5 Health Foods to Avoid to Get and Stay Pregnant.

Winter is coming and that means cold, cough and flu season is heading our way fast like a building storm. Balanced hormones will provide you with a healthy, active immune system that’s ready to take on pretty much anything. So eating in your Flo already (or starting today!) will make a big difference to how the next season works out for you and your health. However, there are some other (surprising!) ways to build on this foundation that will gear up your immunity to superhero status. Hormonal balance is a big part of the immunity-protection process, but also - - your adrenal and thyroid glands need to be in their prime- getting stressed out and producing too much cortisol is going to leave your immune system more vulnerable to overwhelm- your gut microbiome is critical in the strength of your immune system so you need to nourish itI live in Manhattan and germs are everywhere (ever read those studies about the bacteria on New York subway seats or hand rails? Ewww...). Getting sick isn’t always about germs, it’s more about your ability to manage exposure to germs and how your body responds. You need to support your immune system as an integrated part of your overall health in order to help it handle anything you might end up being exposed to.

The 5 surprising, natural ways to boost your immunity

1. Orgasm! Yes, yes, yes! It’s super important that you have regular orgasms (maybe you should print this out and put it on the fridge for your partner to see?). The blend of nitric oxide and boosted oxytocin that comes about when you orgasm increases the efficiency and power of your immune system response. More sex = less colds. Follow my FLO formula to orgasm every time - partner not necessary.
2. Take time off. Ten years ago or so it was common practice to stay home from work or school when sick to get better and not spread the virus around. These days it seems like we all think we have to power through and turn up at our desk no matter what. One sick day at home in bed or on the sofa is going to help you recover faster, let your immune system truly bounce back, and stop you getting sick again soon. It will also save your colleagues from the same illness. With kids - keep them home! One day off from school can allow them to recover faster.
3. Go organic for Winter. If you’ve not gone organic already, then the start of Fall/Winter is the best time to do so. I know eating organic can be expensive - but so is time off work, medications, doctor’s visits and so on! Avoiding pesticides will support your immune system. Your immunity is created in your gut - pesticides make the wrong kinds of bacteria thrive and kill off the healthy bacteria you badly need. This one-two punch beats down your immune system.
4. Stop binge drinking. Even one night a week or a month of drinking heavily is going to increase gut inflammation. Yes - that becomes your new normal and makes you way more likely to get every cough, cold, and flu going around. You can fix it and regain your immunity, but first you have to stop the binge drinking so your body can actually absorb the nutrients and minerals it needs to heal itself and then protect you.
5. Listen to Old Wive’s Tales. Ever heard “feed a cold, starve a fever”? Well, it’s exactly right. Funny how some of the old sayings and wisdoms that have stuck around are still here because they speak the truth. If you do get sick, feed your cold an antioxidant-rich diet that’s very plant based. I’m talking juices, salads, cooked veggies, fresh fruit. For a fever - lots of bone broth with nothing else in it as well as warm water with lemon juice. Also - pack your medicine cabinet with hormone-friendly natural remedies to reach for.

Try my favorite cold-busting, immune-boosting juice recipe:

½ a carrot¼ a beet Juice of ½ a lemon¼ cup of chopped ginger½ cup of pineappleJuice of ½ an orange 1 tablespoon of manuka honeyAlways remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, do you find that you get sick a lot? Second, what’s your favorite cold/flu natural remedy? Share with us! Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Need more Hormone Help?

If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.Click here to get your FREE detox and evaluation!

A few weeks back I shared my smoothie prescriptions to banish symptoms of PMS, fatigue, low libido and boost your fertility. Now we’re coming into Fall, I’m thinking you all need something warmer and more comforting to fix what ails you. It’s soup season! Soup to me is basically a hot smoothie.

I take the same pleasure in coming up with adventurous and inspiring blends of my favorite Flo foods. I make soups in batches and freeze them for later (you may have noticed this when I told you all about what’s in my fridge and pantry!). I like a really filling, nourishing soup for dinner and sometimes I keep them on hand for a small bowl snack.

I have the perfect soup recipe here that you must try this weekend. It’s the best medicine for your PMS, fatigue, flagging sex drive and problem periods - all in one go. It’s a super-soup!

The super-soup to banish all of your symptoms!

This soup is nutrient dense, satisfying, with slow-releasing energy, mood stabilizing fat, liver supporting vitamins and proteins, and blood sugar balancing carbohydrates. Make it for dinner to get better sleep and stop yourself from craving sweets come 10pm.

‍Ingredients

‍Soup (serves 4)

4 cups low-sodium vegetable broth

1 yellow onion, chopped

2 cloves garlic, finely chopped

2 teaspoons freshly grated ginger

1 pound carrots, chopped

2 teaspoons turmeric

1 teaspoon lemon juice

Coconut oil

‍Topping

‍1 tablespoon chopped cilantro

1 tablespoon chopped red onion

4 tablespoons coconut yogurt

4 tablespoons of cooked black beans

‍Instructions

‍Add coconut oil to a large stockpot. Add onions and garlic with Himalayan salt, pepper and turmeric and sauté for about a minute. Add the carrots. Add veggie broth and bring to boil. Add the ginger and lemon juice. Reduce to a simmer and cook for around 20 minutes until the carrots feel tender.Allow the soup to cool slightly, then blend until smooth. Top each bowl with a tablespoon of coconut yogurt, a tablespoon of cooked black beans, some cilantro and red onion. Serve and reheat as desired.

A new research study has revealed that even short term use of NSAIDs (non-steroidal anti-inflammatory drugs) like Asprin, Ibuprofen and Naproxen can prevent ovulation and cause infertility. The research suggests this is because these over-the-counter medications can decrease progesterone production, a hormone that is essential for the body to trigger ovulation. This impact is temporary, but this new knowledge is vital for both women who are trying to conceive and those who are not. For those trying to conceive even one infertile cycle can be seen as a setback to their hope for a planned pregnancy, and if a woman is dealing with pain every month then it might not just be one cycle she’s missing. For those not looking to conceive - low progesterone and a lack of ovulation in even one cycle can impact your mood, energy levels, sex drive and cause you to have an early period. A lack of progesterone can show up as sleep problems, hair loss and PMS. Essentially, the kind of drugs we all keep in our bathroom cabinet and often think very little of taking, can be sabotaging out hormonal balance! This is major news and it might have you thinking about how other medications you like to keep on hand could be causing similar hormonal havoc.

Alternatives to NSAIDs that won’t harm your fertility

I’ve discussed before how you might stock a natural medicine cabinet that provides easy and effective alternatives to NSAIDs for period cramps and pain. If most of your painkiller consumptions comes around your period then I’ve also discussed other natural cures for this discomfort. If you suffer with pre-menstrual headaches I have outlined a way to address this with diet changes. Magnesium deficiency can also be at the root of migraines.

The impact of other medications on your fertility

I’d like to talk you through how other commonly-used medications might be worth reconsidering for more than very rare use if you want to support your hormones and your health. Plus provide you with some ideas for natural treatment alternatives. The birth control pillHormonal contraceptives prevent ovulation by replacing your body’s natural hormones with a stream of synthetic hormones that flatten out the cycle to make it a one-note experience. These synthetic hormones do not act like our own hormones in that they actually produce a biological state much like menopause. Similarly to NSAIDs - you won’t be producing progesterone when using these birth control methods. The birth control pill may suppress symptoms of hormonal health issues like PCOS or endometriosis, but it does not treat the root cause and so the problems will inevitably return once you come off. One of the biggest myths about the Pill is that it “protects” your fertility, when in reality, it is harming your hormones. I have helped hundreds of women transition off the Pill with a tried-and-tested formula. There are many natural alternatives to successfully avoid pregnancy. If you are using the Pill for a hormonal health issue, you’re in the right place as you are obviously seeking alternatives! I developed the FLO Hormone Balance Program to help - with endometriosis, PCOS, and more. AntibioticsAntibiotic treatments kill off the good bacteria along with the bad and disrupt your all-important microbiome. One set of healthful and helpful gut bacteria, more specifically certain bacterial genes, called the estrobolome, produce an essential enzyme that helps metabolize estrogen. Your gut or microbiome therefore is part of the elimination system that is vital in ushering hormones out of the body. This process, when working efficiently, plays an essential role in perfect hormonal balance (I’ve previously discussed this in more detail). Essentially, over-use of antibiotics can lead you to estrogen dominance, a source of many hormonal health issues. I interviewed Dr Raphel Kellman - the man who discovered the microbiome - here. Many women use antibiotics mostly for urinary tract infections and yeast infections. There’s no need for this! These medications make the problem worse over time and create a vicious cycle. I have shared my preferred natural alternative treatments. Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, are you trying to conceive? Second, have you successfully used natural treatments for cramps or headaches? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Are You Trying to Conceive?

If you want to do everything in your power to improve your chances of becoming a mom—then we want to help you optimize your fertility.Whether you are just starting to think about having a baby, or have already tried naturally or have been trying with IVF, our Fertile FLO Program will help improve your chances of conception.Click here to download my FREE guide, The 5 Health Foods to Avoid to Get and Stay Pregnant.

When I was working on my own health and, at the same time, developing the Flo Living protocol, I was surprised to realize that there was this huge emotional component to embodying my cycle and working with, rather than against, my body and my hormones. Specifically, I found that it was really important for me to transform how I was engaging in my relationship at the time to fully live in my Flo. I needed to change the dynamic of my relationship with my partner in order to heal my PCOS, acne, and weight issues - to live the life I wanted to be living.

I launched into research on the masculine and feminine energies. This may sound a little woo-woo at first, but stay with me - it’s actually a strong, vital element of Traditional Chinese Medicine practices. It’s not about telling women to speak softly and be submissive or teaching men to be tough and aggressive - as you might expect - in fact, it’s quite the opposite! Through my work with women at Flo Living, I have discovered that one of the central issues facing couples today is the fact that both the man and the woman are living in their masculine energy all of the time, every single day. This is taking a real toll on their ability to communicate, be intimate, and connect. By following my model, built around my hormonal cycle, you can have a happier relationship in just 4 weeks!

The relationship issue that causes tension, fights, and breakups

The first thing I learned in my research was that being a man or a woman does not give a person more or less access to masculine or feminine energy - we all have both energies within us. Learning how to balance both of these helps us to live a more physically, emotionally, and psychologically healthy and vibrant life. It’s also the key to a better relationship with all the great sex, connected talks, romance, support, and fun that we all desire. Embracing your feminine energy isn’t about living in that zone all of the time. For many women (including me, back then) it’s primarily about accessing that energy (often for the first time in your adult life) and using it to your benefit. Before I began working on my WomanCode protocol, I had no idea what experiencing my feminine energy would look or feel like. I was hormonally imbalanced and totally out of touch with my body. One of the quickest, simplest ways to get in touch with your feminine energy is to get in touch with your menstrual cycle and start honoring those changes that happen in your body, your hormones. The way your brain chemistry changes across your cycle takes in both masculine and feminine energies, shifting from phase to phase. We aren’t the same, consistent person all of the time, and I think that, even if we were, we would find that really dull, for ourselves and our partners, long term. So, how do you know when you’ve lost touch with your feminine energy and are spending all day in the masculine - especially when it comes to your relationship? There are some clear signs.

The 4 signs that you’re experiencing a masculine/feminine energy imbalance

• You feel disconnected from your emotions and physical sensations.
• You find it difficult to enjoy sex and receive nurturing and intimacy from your partner.
• You find it hard to verbalize your feelings to your partner.
• You feel isolated and unsupported in your relationship.

Cycle sync your relationship - for a happier, sexier, and easier partnership in just 4 weeks!

Cycle syncing your relationship has so many benefits. You create this dance of energies where each of you take on the leadership and the receptive role at different times. As women we want to take the lead, but doing that all of the time is exhausting and not enjoyable. It’s good to be the one who’s on the receiving end of your partner’s leadership sometimes - it makes sure we stay open to receiving love and pleasure too.Here’s how I cycle sync my relationship to my hormonal phases: Follicular phase - Keep it Fresh - This is the time when I like to suggest my husband and I do something new together. Or let him come up with ideas! My hormones have me in a place where I’m super receptive to new experiences and I have a ton of energy. New experiences bring us together, create memories, and help us to bond further. Take a class, go to a gallery opening, hike someplace you’ve never been, visit a new city. Doing something fun in the outdoors is even better as all that fresh air amps up the oxytocin and makes us feel close. It’s so important in a long term relationship to keep things fresh and exciting by breaking the expected schedule and the follicular phase gives you a great opportunity (and reminder) to do this on a monthly basis. Ovulatory phase - Body and Soul Connection - A great time to socialize with your friends! We can’t always just be together alone as a couple, that way leads to isolation and boredom. Use this time to make plans with your friends. You’ll feel chatty and engaged. With your partner - utilize how your hormones have aligned to convey to your goals, dreams, and fantasies. We like to take this time to touch base on what we want from our future together, where we see ourselves in 5, 10, 20 years time. We also take advantage of my soaring sex drive and the attraction pheromones that are flying around our home! (To cycle sync your sex life and boost your libido with food foreplay read this.) Luteal phase - Relationship Remodeling - I see this as the most important time for my relationship. Since living in my Flo, I’ve not experienced PMS in the way most people think of it - I don’t get depressed, anxious or angry. Our hormones align to give us increased clarity at this time and our attentions will certainly be drawn to where something isn’t working in our relationship. If you’re hormonally balanced then you will be able to express this insight without fogging your feelings with getting enraged. If you do find yourself really angry at your partner during this phase every single month that goes by, then you might need to find a new partner! Your hormones become like a truth serum and it really is best to just let what your thinking get aired out in the open, for all involved. Pent up resentment helps neither of you. When something bothers me, I just say it immediately, regardless of my phase. I had to learn to do that over time and it took practice not to just store my annoyances away. If you let a feeling fester it will make you feel frantic and then the luteal phase hormones will force you to spill in a way that won’t get you what you need and want. Stop biting your tongue, let your hormones help you convey your concerns. Your man will appreciate it so much more if you are straightforward and direct, rather than expecting him to read your mind. This is also when we tend to focus on our domestic duties. It sounds unappealing, I know, but to get the most pleasure out of your relationship all month long you do have to attend to the day-to-day stuff of life - the budgeting, the cleaning, the organizing - and you should be doing it together. Sharing this burden is going to better your partnership massively. If you clear time and space to attend to these necessary things, and share out the tasks equally, then neither of you will feel overwhelmed or under-supported. Your hormones are aligned here to make attention-to-detail your favorite thing and you’ll find repetitive uninspiring tasks much easier to tackle. Menstrual phase - Make it Me-time - I like my alone time during my menstrual phase. It’s when I really indulge in my self care practices and take some quiet moments out. We all need time apart and alone. What’s the saying...absence makes the heart grow fonder! Ask your partner to line up his guys’ nights out, so you can stay home, watch a movie, read a book, or have a close friend over for dinner. Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, do you struggle to connect with your partner? Second, do you want to cycle sync your relationship? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Feeling Frazzled, Bloated, and Unsexy?

If you’ve noticed more distance between cycles…or some periods are light and some are super heavy…your sex drive is flat…and you’re more moody in general (anxious, depressed, or both)…and especially if you’re in your mid 30’s and up…Your hormones may be aging faster than they should. But you can start reversing this process by adding one key micronutrient that you’re likely missing.Get your free report: The Magic Missing Micronutrient to Get Your Sexy Back.

Ever since Gwyneth Paltrow declared via her healthy lifestyle site Goop that she drinks charcoal infused lemonade (yes, you read that right!), activated charcoal in drinks and in the form of a supplement has become the latest wellness trend. Health-focused celebrities have declared it the best way to rid your body of environmental and food-based toxins. Many fancy juice bars claim it has liver detoxifying properties.

It all sounds miraculous, but what does it really mean? And is it something you should be doing? I know that you know the liver plays a very important role in keeping us hormonally balanced and hormonally healthy and keeping PMS, cramps, endometriosis, PCOS, and ovarian cysts at bay, but is activated charcoal what the liver needs to do this work?

Activated charcoal - miracle or myth?

The way activated charcoal works is to attach to chemicals it comes across in the body and prevent absorption, and that includes any medications you might be taking and truly need. This is why it works extremely well if someone has overdosed or actually gotten poisoned by a harmful substance and this is why it is often used in hospital ERs. But used regularly, daily, or habitually as a assumed detoxifier, activated charcoal can actually make your healthy diet less nutritious for you and prevent your body from absorbing the vital vitamins, minerals and micronutrients good foods can give. Activated charcoal doesn’t know what your body wants and needs and what it doesn’t and it can’t discriminate in its process.

This is why I’m not one to follow this particular health fad. I take great care to eat well and in a way that supports my liver, large intestine, and lymphatic system so that they can take care of toxins the way they are naturally supposed to. These organs help my body get rid of excess estrogen, which is a central cause behind hormonal imbalance-related health issues. I want them to work efficiently. If my body can’t process toxins like excess hormones quickly this will lead to menstrual, fertility, and libido problems.

We live in an extreme world and we seem to search for extreme solutions. We don’t need to treat our body everyday like we’re experiencing a poison overdose on a ER hospital bed. We just need to gently, consciously support our liver and entire elimination system in doing what it wants to do best.

4 Foods for Liver Detox That Work Better Than Activated Charcoal

Fill your diet with foods that naturally aid the liver in the detoxification process.

1. Eggs provide the most easily assimilated bio-available protein source. A two whole egg omelette or scramble a couple of times per week will give you a sufficient amount of protein. Protein is what the liver is built from and it is what will replenish the organ. The author of “Blue Zones” tells us that the populations around the world that have the longest, healthiest lives tend to eat a lot of eggs too! For more on protein, and specifically vegan protein sources, read this post.
2. Glutathione-heavy vegetables like avocados, carrots, broccoli, spinach, apples, asparagus and melon. This antioxidant neutralizes free radicals, super charges the immune system and detoxifies the liver. This is the best way to remove chemicals circulating in your body from environmental and food-based toxins like pesticides. Just increase your intake of these vegetables and they will do all the work.
3. Selenium-full foods such as oats and Brazil nuts. This mineral is a friend to your liver. Like glutathione it is also an antioxidant and boosts immunity strength. It protects the tissue of the liver itself from the effects of processing all these waste products.
4. Cilantro contains a property called linalool that helps to cleanse the liver. Add it to smoothies and salads - cilantro smoothie anyone?!

My favorite cilantro smoothie recipe: Gwenyth should drink this instead!

Here’s a drink that could really claim to have liver detoxification properties. One of these smoothies even once a week is going to support your liver in a way that activated charcoal will not.

½ cup mango

½ a green apple

½ cup frozen pineapple

½ cup coconut water

1 cup of cilantro and blend!

‍

Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you!  You can do this - the science of your body is on your side!

To your FLO,

Alisa

I love coming up with new smoothie recipes! It’s so much fun to think of all the possible yummy Flo-food combinations. It’s a little science experiment in your kitchen. As you know, I like to keep the rest of my meal planning super simple, but my smoothies are where I like to get creative and experimental! And, as I always have your health first in my thoughts, I wanted to come up with the ultimate smoothie recipes that truly bring to life the idea of using good food as your medicine.

So I got out my prescription pad and jotted down the best treatments in the form of tasty fruit, veggie and nut blends (plus some other surprising ingredients!) that will help to heal your PMS, fatigue, low libido and infertility issues.

Tip: Embrace the smoothie bowl trend and blend half of the recipes’ ingredients to pour on top of the unblended other half. Great for breakfast or a snack!

My favorite smoothie remedy recipes to balance your hormones

‍

The Pumpkin Spice PMS Prescription

‍This smoothie will banish your PMS sugar cravings by replacing an impending Oreo binge with good, wholesome sugars from pumpkin and dates. Plus the blend of fruits and veggies will help your body get rid of the excess estrogen in your body that is the cause of PMS symptoms.

Canned, organic pumpkin puree

Dried apricots or dates

Sunbutter

Cinnamon

Nutmeg

Himalayan salt

Almond milk

‍

‍The No-Coffee Coffee Energy Elixir

‍If you find yourself sluggish after waking up, this is the perfect morning coffee alternative that will also give you sustained, slow-release energy til lunch. So much better for you than a Starbucks ice blended mocha.

Banana

Raw cacao

Blackberries

Raw oats soaked overnight

Cashew milk

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‍The Passion Pour for Low Libido

‍If your sex drive is a distant memory, this smoothie is for you. Packed with real aphrodisiacs that actually work (read more here on why) - you’ll be feeling sexy in no time. Warning: this smoothie might make you late for work.

Avocado

Strawberries

Honey

Almond milk

Pinch of cayenne pepper

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‍The Be Fruitful Fertility Fix

‍If your fertility is flagging and you’re hoping to get pregnant - this is your smoothie. A big boost of folic acid from the spinach, a whole host of vitamins and minerals, zinc from the seeds, plus natural bee product Royal Jelly, which feeds the queen bee and helps her deliver all her babies for the hive! Royal Jelly increases the level of luteinizing hormone, promoting consistent and healthy ovulation.

Spinach

Mango

Blueberries

Royal Jelly

Sesame seeds

Coconut yogurt

Cardomom

Coconut water

‍

Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!

To your FLO,

Alisa

I’ll be honest with you; although I’ve run my own business for years, I have been humbled by motherhood and the sheer amount things I have to do each day! My time just seems to evaporate! My baby is in a totally beautiful zen place with her schedule, but I do a lot to keep it that way. BUT, I have cycle-syncing in my back pocket. I greeted the return of my period two months ago with a cheer, I knew that I could start properly cycle-syncing my lifestyle again. I feel reconnected to the best way there is for me to organize my time and my daily routine. Fall is a busy time for many of us, what with school back in session, work schedules picking up after the summer break, holidays around the corner, and everyone wanting to do their best before the year’s close. As women we hold this belief that we can and ought to serve everybody and often we then forget to serve ourselves. With the return of my cycle I have decided to make some changes to my schedule to accommodate the new priorities in my life. I need MORE time for self-care in fact than before. Making high quality breast milk is serious business! The secret to my success in managing my time is two fold - first I decide what daily activities are non-negotiables for my self-care and my daughter’s and then I layer the cycle syncing over that. So here’s what my new general daily schedule looks like right now:6:30 - me, my baby, and hubby get up and have eggs together7 - meditate and write8 - workout and breastfeed9 - baby nap, shower, breakfast #29:30 - work OR 10-11:30: Out with baby, meet with friends11:45 - make my baby’s lunch12:15 - lunch break with my baby girl12:45 - baby nap1 - work (breastfeeding break) OR 1:30 - 3:30: Out with baby or meetings4:30 - cook dinner5 - dinner5:30 - bath, breastfeed, and baby bed6 - email/social media OR 6-9: Out, date night with hubby, or events 7 - yoga7:30 - tv8:30 - read9:30 - floss and gratitudes10 - bedAt first, I worried about not being able to just “work all day”, but the idea of working all day long, every single day is not realistic or in my best interest at this time in my life or really anytime. And then I worried about not being able to be “spontaneous” to take advantage of all that happens here in the city. The reality is however, that everyone’s time, including yours and mine, is super valuable, and the whole concept of being spontaneous means that you fundamentally don’t value your own time. That you would rather value the timing of others and go with the schedule that works best for them. That one was a big realization for me in wrangling this time management beast - that scheduling is actually a way of honoring time and creation - deep. Even Julia Cameron, in the essential-read “The Artist’s Way” mandates that one should schedule time to be creative, or schedule time to walk around agendaless for inspiration. That those activities are so sacred that they must be scheduled or they’ll never happen. In 6.5 hours I can do SO MUCH more than I thought possible and the truth is I was constantly distracted even when I didn’t have a child, so being “interrupted” from work for breastfeeding or cooking is no big deal. Now when I sit down now I am much more efficient. I just do what needs to be done and prioritize. These seeming “constraints” actually make me super efficient.I think we need to rethink being busy. I’m constantly on the move, more so than ever now that I’m a mother, but doing only what feels good to me in each week of my cycle during my activity blocks of the day totally keeps me in my A game and allows me to be present for my child. It’s a practice of prioritizing pleasure, self-care, love, and creativity actually - an opportunity for focusing on making the right priorities at the right time and mapping these decisions onto your cycle.Is it perfect everyday? No way. Does sh*t hit the proverbial fan? You bet. Is motherhood a constantly changing landscape and are children unpredictable? Absolutely. But just like with my diet, I live by the 80/20 rule. If 80% of the time I’m on track, the 20% of the time life happens, I don’t have to worry about feeling like I’m never going to find my groove again, and again, I can stay present and be open to the moment.

Cross-training your day-to-day - from your career to your social life

What I choose to work on during my work and what I eat and how I exercise vary week over week in my cycle. This structure gives me so the ability to get to everything, but not at the same time, and to have variety in my life despite having to stick to a pretty tight daily schedule at the moment for the sake of my daughter’s wellbeing. The four hormonal phases of your menstrual cycle are a blueprint for how you can better organize your life. Following this blueprint provides an alternative to constantly feeling stressed, too busy, and overstretched. I feel like we’re in the middle of a busyness epidemic and too many women are getting crushed under the weight of trying to do it all at once, all of the time. For years I’ve been teaching clients at Flo Living to not only eat and exercise in accordance with their cycle, but also to plan their other activities, work, and social life around their hormonal phases. I find it usually takes just three months before it becomes habit. Flo Living isn’t just a diet, you see, it’s a lifestyle change, and that means transformations across the board that will help you feel better and allow you to enjoy life to the fullest. For more on cycle-syncing your work outs and diet see here and here.Our energy levels, perspective, mood, talents, and desires change and flow throughout our cycle and if we tune in to this we can get much more out of what we love as well as better tackle and conquer what we find trying. Of course, all of this depends on balanced hormones - if you’re hormones are off-kilter you won’t reap the benefits of their potential and vice versa, if you don’t consciously cycle-sync your lifestyle you may find your hormonal health suffers.

How-to guide to cycle-syncing your lifestyle

If you want to dive deeper with me and learn my cycle syncing embodied time management secrets - take my master class: Secrets of Cycle Syncing - download here.Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, how do you feel about more structure opening up more freedom in your life? Second, are you aware of your 4 hormonal phases and how to use them for your benefit?Third, you know every one you know is hormonal - spread a little good ovary karma and share this article on social by clicking the buttons below ;)

Need more Hormone Help?

If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.Click here to get your FREE detox and evaluation!

A core principle of the Flo Living protocol is choosing what you eat to fit the phase of your menstrual cycle that you are experiencing at that time. I call this cycle-syncing. My book, “WomanCode,” provides a comprehensive list of what is good to eat for each cycle phase from vegetables to meats to seasonings. Although this theory is very easy to understand - 80% of the time you enjoy the foods that best support your health within your cycle phase - the practice, as with all lifestyle changes, sometimes feels a little more tricky. I advise women to commit their first month of living in their Flo to concentrating just on the food side of things and getting their fridge and pantry stocked right. Doing this alone is going to have a positive impact on your periods, your fertility, your energy, your mood, and your libido. Which is why I thought it might be helpful for me to show you inside my fridge, my freezer and my pantry, as well as exactly which brands I choose and where I buy them, so that you can see what I really eat on a phase-to-phase basis.As you know, I only use products that are not filled with toxic chemical and artificial ingredients. But sometimes, this can feel exhausting, take so much time, and can feel like a huge drain on the wallet.Thankfully, I’ve discovered a new resource that makes shopping for healthy groceries so much easier. As soon as I saw for myself the money saved on my grocery bill, I knew I needed to find a way to bring this to you! Thrive Market is an online shopping club offering more than 4,000 of the bestselling organic, non-GMO foods and natural products. The best part? Everything on Thrive Market sells at wholesale prices. Finally - a Sam’s Club for healthy foodies!When you join Thrive Market like me, for less than $5 a month you can access all of the amazing products from my fridge and pantry at even more amazing prices. Plus, Thrive Market ships your order directly to your front door, anywhere in the continental United States. And orders over $49 ship for free! Your Thrive Market membership does more than just save you money. For every paying member who joins, Thrive Market will donate one free membership to a family in need. This company wants everyone to be able to afford foods and products that are good for their body, inside and out.And because your time and money are also super important to me, I’ve put together an exclusive deal for my FLO community!When you register as a member of the Flo Living community, you get access to all of the exact products and brands I buy at wonderful wholesale prices, PLUS:

• a FREE 2-Month Trial to Thrive Market
• 25% off your next order

I keep a jar of coconut oil in the bathroom, in the baby’s changing table, and in my kitchen - so I always need more of this amazing oil. I am SO thrilled Thrive is going to send you a jar when you join!Click here to snag this amazing deal and come on back to the blog to start purchasing most of, if not all, the items below. Here’s hoping you enjoy these great deals as much as I have - and don’t delay! Register now.Now let’s get shopping...

What’s inside my fridge

Top shelfPasture-fed eggs (I buy local brand The Country Hen)Anita’s creamline coconut yogurt Organic, fresh blueberries and strawberriesWhole Foods own-brand 365 unsweetened almond milk Purity organic coconut waterOrganic SunbutterFood For Life exotic black rice bread Spectrum organic ground flaxseedHawthorne Valley organic sauerkraut Fiordifrutta berry jam Soma Filtered water Pellegrino water Second shelf Organic greens: kale, baby spinach, broccoli, watercressAvocadosThird shelf Grass fed bisonLambWild king salmonWild codfishOrganic chicken and turkeyDrawers Organic fruit: peaches, nectarines, apples, lemonsOrganic produce: zucchini, green beans, celery, carrots, parsnips, sweet potato

What’s inside my freezer

Frozen organic berries for making smoothies Frozen green peas Frozen shrimpHomemade organic chicken liver and apple pate - I freeze cubes of this to defrostFrozen homemade soups - carrot soup; parsnip, apple and cumin soup; fish and vegetable soupFrozen fish piecesHomemade chicken bone brothGluten free pie crust

What’s inside my pantry

Top shelfElizabeths granola in original flavorArrowhead Mills instant organic oatmeal Second shelfBon Dea organic gluten free flour mixesThird shelfShiloh Farms dried beans, nuts, seedsPacific and Eden sea veggiesFourth shelfTinkyada and Jovial brown rice pastaBob’s Red Mill grains - brown rice, quinoa, oats Eden grains - buckwheat, amaranth, millet Bottom shelf Bionature canned beansCrown Prince sardinesAnnie’s mustard, ketchupMuir Glen tomatoesTeaTraditional medicinals Tazo Choice brands Oils, Sauces, and SpicesSimply Organic and Frontier brand spices Nutiva virgin coconut oilBionaturae organic olive oilPure Indian Foods gheeBragg’s apple ciderCoconut Secret nectarMaine Coast seasoningEvolution himalayan saltCain’s iodized sea saltCeltic sea saltEden wheat free tamari sauceEden toasted sesame seed oilOrganic balsamic vinegarSnacksMary’s Gone crackersEndangered Species chocolateDatesPrunesI hope you take advantage of this incredible membership opportunity to the Costco of healthy living - FINALLY - all the stuff I need to buy at half the cost of Whole Foods! Thank you universe! Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, what does your pantry look like? Share your photos on our social media with #floliving Second, do you have favorite brands?Third, you know every one you know is hormonal - spread a little goof ovary karma and share this article on social by clicking the buttons below

Want to cut your grocery bill in half?

Register at ThriveMarket as a new member to automatically receive:

• a FREE 2-Month Trial Membership to Thrive Market
• 25% off your next order

Click here to register!

Skin Conditions

Your skin provides the hormonal clues you need to start healing your cycles, enhancing your fertility, feeling more energetic, happier, sexier and gooood! Your skin speaks to you all the time, you just need to listen. It’s one of your body’s largest organs and part of the WomanCode “elimination” group along with the liver and large intestine. These organs don’t produce hormones, but they are necessary for ushering hormones out from your body. Can you imagine what would happen if all of the hormones your body produces and all those in the food you eat, the medications you take, and the products you use, just stayed in your blood stream? You’d have an explosive hormonal situation, that’s for sure - the kind that sees estrogen build-up lead to tumor growth. It would also imbalance your whole endocrine system, leading to problematic periods, infertility issues, PMS, PCOS, low libido and low moods. So when you see changes to your skin - whether that’s acne, eczema, rosacea or discoloration - you know your skin is trying to tell you something important about your hormonal health. I’ve talked to you about acne before in detail, I even have a webinar on the subject, so here I’d like to address those other three skin issues you might encounter.

Exit Eczema

Problem: I’m just getting over a bout of eczema that came up in my post-partum period. It’s very common for women to experience at this time, because your body is busy using all of your stores of essential fatty acids for your baby! That leaves not a whole lot left for you and your skin. Solution: The best way to combat this is through heavy supplementation of a good source of essential fatty acids. Cod Liver Oil is packed with EPA and DHA essential fatty acids. Make sure you get the fermented kind of oil, because that retains twice the vitamins of processed oil. I swear by Green Pastures Royal Blue Ice Royal brand. In addition, take Evening Primrose Oil. Topically, you can use aloe vera gel and a good oil based moisturizer - I’m using LAFACE. I find epsom salt plus magnesium oil baths to be very soothing. I recommend Ancient Minerals topical magnesium oil.

Ditch Discoloration

Problem: A change in the pigmentation of your skin - particularly dark patches around the forehead area and eyes - is a sign of liver imbalance. The function of your liver is likely compromised leading to a buildup of estrogen leading to estrogen dominance. The liver is in a hormonal buddy system with your skin. This skin issue is like your liver sending you a message!Solution: Support your liver with a good quality B-100 Complex, inositol, artichoke leaf extract, and the Get Clean tea by Republic of Tea, which contains a lovely blend of milk thistle burdock, and dandelion. Start increasing your intake of greens and cycle-synching your diet with my simple 4 week plan.

Renounce Rosacea

The Problem: The redness and bumpiness to the skin that comes with rosacea is linked back to the health of your gut/microbiome. It is essentially a symptom of inflammation that, quite literally, shows up as inflamed skin. If not specifically clearly triggered by one food type, it will be your diet as a whole that is the source of the problem. The Solution: Make friends with your friendly bacteria and you will heal your skin. Approximately 5lbs of bacteria lives inside of you and the quality of their eco-system – the healthiness of the microbial life plus the diversity – governs your health. A poor internal ecosystem caused by bad diet, exposure to chemicals and stress, will suppress the good bacteria, promote the bad bacteria, and will lead to a toxic buildup of hormones and signs of systemic inflammation on your skin. I’ve outlined some Dos and Don’ts of taking care of your gut and I recently interviewed Dr Kellman, author of “The Microbiome Diet”. Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you!

First, do you suffer with rosacea or eczema? Second, what treatments have you tried for eczema or rosacea? Third, you know every one you know is hormonal – spread a little good ovary karma and share this article on social by clicking the buttons below

Need more Hormone Help?

If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.Click here to get your FREE detox and evaluation!

Five essential formulations working together to

Where to go from here?

Five essential formulations working together to

BALANCE YOUR HORMONES

The Hippocratic Oath tells doctors to “first, do no harm.” But no such rule applies to the products in your home medicine cabinet, and that’s a shame. Many everyday “health” products contain chemicals that interfere with the production, release, transport, metabolism, and/or elimination of your body’s natural hormones. Called endocrine-disrupting chemicals (EDCs), these toxins negatively affect the body’s highly sensitive hormone system. All hormones suffer at the hands EDCs, but research suggests that they are particularly damaging to estrogen, testosterone, and thyroid hormones. EDCs are known to affect female (and male) reproduction, thyroid function, metabolism, and obesity. EDCs are found in a wide range of everyday products, from conventional laundry detergents to perfume to plastic Tupperware containers…. and, of course, in the first aid products many of us keep in our medicine cabinet. The main takeaway? EDCs can trigger (or worsen) hormonal health issues, including endometriosis, PCOS, ovarian cysts, infertility issues, PMS, heavy or irregular periods, thyroid issues, and more. You should avoid these terrible toxins whenever and wherever you can. As I mentioned, EDCs turn up around every corner—they hide in upholstery fabric, turn up in lotions and lipsticks, hang out in household cleaning products and lawn chemicals—but they also lurk inside products marketed to help you heal. They’re hanging out, and doing harm, in products that are meant to make you feel better. It’s time to say goodbye to these not-so-great-for-your-hormones products, and replace them with some easy, inexpensive, and effective natural alternatives.

Your All Natural First Aid Kit

I like to keep my natural remedies simple, quick, and easy. Here’s a look inside my medicine cabinet:Natural Rx for Cuts, Scrapes, Cramps, Bug Bites, and Bruises

• Product: Neosporin (for small cuts and scrapes, etc.) Try this instead: ¼ tsp of Coconut oil with 2 drops each of lavender and tea tree oil. This combination is antimicrobial—without the antibiotics—and will help improve your skin’s immune response so that you heal faster.
• Product: Benadryl anti-itch cream (for bug bites) Try this instead: Mix baking soda and water until it forms a paste. Smear the bite or itchy patch of skin. This remedy is also great for dry skin and rashes.
• Product: Noxema (for sunburn) Try this instead: Aloe vera gel in its purest form is cooling and healing. And, as much as you can, avoid getting burned in the first place!
• Product: IcyHot cream (for muscle and joint pain) Try this instead: Arnica gel works well on unbroken skin for pain and also bruising.
• Product: Mucinex or Vick’s medicine (for cough, cold, or sore throat) Try this instead: Nature’s Way Umcka ColdCare range and Zarbee’s Naturals range support the body’s own immune responses.
• Product: Monistat (for yeast infections) Try this instead: Vitanica Yeast Arrest Vaginal Suppositories will give relief and help support your vagina flora and Jarrow Femdophilous is clinically shown to restore vaginal microbiome. Check out this post for more natural remedies for UTIs and bacterial vaginosis.
• Product: Advil, Midol or Aleve (for period pain and cramps) Try this instead: Clary sage essential oil rubbed into the skin above the pubic bone and below the belly button, where your uterus is, can help relieve cramps. You can also diffuse this oil or add a few drops to an Epsom salt bath. I have a lot more short-term and long-term natural solutions for period pain and cramps just here.

Natural Rx for fatigue, anxiety, period problems, and moreSome “healthy” products don’t contain EDCs per se, but they can come with their health-compromising side effects. Next time you reach for one of these pills or supplements, consider an alternative that is better for your hormones and has fewer side effects. And unlike the salves, creams, and sprays that you use occasionally (for bug bites or sunburn or sore muscles), the supplements and suggestions aren’t spot treatments. They work best when you make them a regular part of your health prevention and maintenance.

• Product: 5-hour energy, coffee, or other caffeinated drinks (for an energy pick-me-up) Try this instead: Take a high-quality B-complex vitamin to help prevent and treat low energy and fatigue. B vitamins also help boost progesterone production, which is critical for balancing with estrogen and easing period problems like severe PMS, bloating, cramps, heavy or irregular periods, and menstrual migraines. Progesterone also helps promote the synthesis of GABA, a calming chemical produced by the brain. This makes B vitamins a good choice for easing anxiety.

Coffee has made headlines in recent years as a “health food,” touted for its anti-aging, cell-health-boosting, mood-lifting abilities, but if you suffer from hormonal imbalances (and even if you don’t!) coffee can be problematic. Skip this faux pick-me-ups in lieu of vitamin D, which supports a whole bunch of health-boosting functions in the body, like robust immune health, healthy aging, healthy metabolism, and healthy mood.

• Product: Over-the-counter diet pills (for weight loss support) Try this instead: A high-quality liver support supplement. Optimal liver health is critical for estrogen-progesterone balance (and for avoiding all the gnarly symptoms that come along with estrogen being too high relative to progesterone). Liver health is essential for overcoming weight loss resistance and maintaining a healthy weight.
• Product: Prescription anti-anxiety meds or sleep aids (to help with anxiety and sleep) Try this instead: If you work with a trusted healthcare practitioner to find the prescription medications that are right for you, always, always, always, consult that person when considering coming off those medications. But if experience anxiety or trouble sleeping, you may find that taking a specially formulated magnesium supplement can help. Bonus! Magnesium helps support the healthy production of estrogen, progesterone, and testosterone. And then there’s the amazing, mood-improving potential of omega-3 fatty acids.

• Product: Antacids (to help with heartburn and other digestive distress) Try this instead: Again, always follow the advice of your trusted healthcare practitioner when it comes to digestive distress. Some GI issues require working with a provider and figuring out what will work for your unique system. But you may be able to improve your symptoms by improving the health of your microbiome. Try a high-quality probiotic. (If your symptoms persist, though, consult a doctor).

Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this – the science of your body is on your side!

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