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Cramps, bloating, crazy-making mood swings. Totally typical, right? Wrong. PMS is the product of hormonal discord. It’s NOT something you should expect to be part of your period. In fact, it’s a warning sign that something is off in your endocrine system. But there’s good news: simple nutrition and lifestyle strategies can bring your hormones back into balance. If you’ve been suffering from period problems—including severe PMS, heavy or irregular periods, cramps, bloating, mood swings, irritability, migraines, weight gain, or acne—you can put your symptoms into remission simply by shifting how and when you eat and how you support you body with supplements. PMS isn’t something you should have to endure on a monthly basis. You can, should, and deserve to live a PMS-free life! And the secret to that PMS-free life? It’s all about eating the right foods and taking the right supplements taken at the right times during your cycle.

The One Big Reason You’re Still Struggling With PMS

If you’re here, I’m guessing you already know that the most common “treatments” for PMS (like hormonal birth control) either don’t work or make the root causes worse. They also come with lots of unwanted side effects. You’ve probably tried a bunch of other things, too: teas, tonics, and more. And yet you’re still plagued with monthly misery. So what gives?It all comes down to one (very) common endocrine imbalance: too much estrogen and too little progesterone. Why are so many of us high in estrogen and low in progesterone (and feeling the effects of this imbalance every month)? Blame it on life in the modern world: micronutrient-deficient diets, chemical exposures, and sky-high stress that elevates cortisol levels all combine to form a perfect, hormone-disrupting storm.But estrogen dominance can be addressed with lifestyle changes, including when and how you exercise, what and when you eat, and how your self-care routine.

The Best Natural Supplements to Prevent PMS

You can’t spot treat PMS. You have to address the root causes to get rid of it. In order for your body to produce adequate amounts of the right hormones at the right times, you need several key micronutrients:

• Magnesium – Many women are deficient in magnesium because of our on-the-go busy and stressful lifestyles. Magnesium helps balance your 28-day hormone cycle, ease bloating, encourage good sleep, and alleviate anxiety.
• B6 – B6 helps your body produce more progesterone. Progesterone deficiency can make PMS-related symptoms worse by exacerbating estrogen dominance, which is when estrogen in the bloodstream is high relative to progesterone.. Probiotics help the estrobolome metabolize estrogen.
• Omega 3 fatty acids and vitamin D3 both help promote hormone balance. Vitamin D acts as a master hormone in the body, and healthy levels of vitamin D keep the entire hormone system stable and balanced.  Omega-3s are essential for mood stabilization and for reducing cramps.
• Vitamin E – This vitamin specifically helps with premenstrual breast soreness. As an antioxidant, it protects breast tissue from inflammation.
• Vitamin C and Alpha Lipoic Acid - Both compounds help the liver break down excess estrogen.
• Calcium – This nutrient will help with the mood swings, fatigue, headaches and pre-menstrual acne.

These micronutrient combinations are the non-negotiable micronutrients every woman needs (whether you’re on the pill or not) to keep your hormones healthy and happy. After researching these essential micronutrients for over the past 15 years, I decided it was time to create five formulations that would deliver these to you every day.

Additional Natural Supplements to Prevent PMS

I recommend that women who are experiencing period problems start by optimizing their micronutrients because this helps heal and balance the endocrine system at its core. If you incorporate these micronutrients and are still experiencing PMS and other problems, I recommend specific herbs. In most cases, you will only need the micronutrients (and not the herbs), but if you do opt for herbs, remember that these are powerful compounds. Use them only in specific situations and always consult a trusted healthcare practitioner on dosage and timing.

• Vitex – This powerful supplement has been used by women for a long time. Vitex increases production of hormones in the luteal phase and offsets estrogen dominance by supporting your pituitary gland to make more progesterone on its own.
• Dong Quai – This adaptogen is known as a general tonic for all women and called the female ginseng. Dong quai has muscle relaxing effects and is pain relieving for all those pre-period cramps and aches. Important note!  This powerful supplement should not be used during pregnancy, breastfeeding, or if you have a family history of female cancers.
• Evening Primrose Oil – this supplement has been extensively researched as an aid for hormone balance. Evening primrose oil can help with cramps, aches and pains, and headaches in the luteal phase.

Restore Your Micronutrients, Rebalance Your Hormones, and Remove PMS From Your Life

So now that you know what you’re missing, it’s time to get it all back. But how? First and foremost, food is your foundation. No single supplement can solve your PMS alone. But, there are some key supplements that will, when used in conjunction with the FLO protocol (particularly the specific foods that support your body during the luteal phase), help speed alleviation of PMS symptoms and prevent future suffering.Once you have your PMS-fighting foods sorted out, as well as your PMS-preventing nighttime routine and PMS-banishing morning routine, you can start with the natural supplements.Whether you’re trying to get rid of pesky PMS, offset the effects of synthetic birth control hormones, improve a diagnosed condition like PCOS, Fibroids, etc, or improve your fertility, making sure you’ve optimized key micronutrients make a good “insurance policy” against hormonal discord and all the crummy symptoms that come with 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!Love,Alisa

Introducing the BALANCE by FLO Living Hormone Supplement Kit

You’ve been asking me for hormone-friendly supplement recommendations, and I finally have created a solution that I am so thrilled to be able to offer to you on your hormonal balancing journey:

Balance by FLO Living Supplements are a complete package that work together to keep your hormone levels healthy. They include a 2 month (2 cycle) supply of the following formulations so you’re never caught short in any phase of your cycle.When you take these 5 supplements daily, you’ll be giving your body excellent micronutrients to support healthier hormone levels. Which means that you’ll start to see your worst period symptoms get better… and even disappear after a while.

Click here to learn more about the brand-new BALANCE Supplement Kit.

If you’ve been visiting FLO Living for a while or you’ve familiarized yourself with my book, WomanCode, then you probably know how passionate I am about guiding women through hormonal self-healing via food, supplements and lifestyle fixes. And you may also know that I’m a big believer in using specific supplements selectively and intelligently to support the body in its healing and maintenance journey. But there’s still a lot of confusion and controversy about the use of supplements to support total endocrine wellness, so I want to be sure you’re as informed as possible before making the decision to add supplements to your protocol.

Which Deficiency Type are You?

First and foremost, I want all women to know one thing: your diet has never supported your hormonal health (until you start cycle syncing of course). Depending on your diet, it’s very likely, that you’ve developed some degree of leaky gut, which means you’re not absorbing micronutrients that are necessary for optimal endocrine function. That lack of essential micronutrients means your body is deficient — you’re coming to the healing process already at a loss and this deficiency will make it harder for you to get in front of the ball when it comes to balancing your hormones.The truth is, most women are behind the ball and are constantly struggling to catch up. In my almost 20 years of doing this, it seems there are a few deficiency causes that are pretty common. Regardless of which type YOU are, they all have the same result in common - draining you of the micronutrients you need to have balanced hormones! See if you can identify which Deficiency Type you are:

• The Caffeine Type: You start every day with a big cup of coffee on an empty stomach and/or you caffeinate throughout the day with lattes, mochas, or just plain java.
• The Pill Type: You’ve taken birth control pills at any point in your life and come off (and have not done anything to rebalance post pill) and/or you’re currently on a synthetic hormone regimen.
• The Extreme Diet/Exercise Type: You are very particular about food, and refuse to consider anything less than intensely sweaty, heart-pumping cardio as exercise.
• The Super Symptomatic Type: Your period is completely out of whack, and you have everything from cramps and mood swings to acne and more.
• The Poor Diet/Leaky Gut Type: You don’t have time for healthy meals so you grab whatever you can and get on with your day.

With dairy, gluten, and allergenic ingredients serving as staples in so many people’s diets, an alarming number of women are suffering from hormonal dysfunction. Add to that the overuse of stimulants like caffeine, the common mistake of over-exercise, and rampant stress, and you’ve got a cocktail for hormonal disaster. Then add in the overwhelmingly abundant use of synthetic hormonal birth control, which is known to deplete the body even further, and you can understand the endocrine epidemic occurring all around the world.

The Micronutrients You Need More Of

In over 16 years of practice and research, I have identified which supplements are absolutely essential to replenishing key levels of micronutrients to get your endocrine system enough of the building blocks it needs to balance your hormones for you. These are:

B vitaminsOmega 3, Vit D3, Vit KProbioticLiver support MagnesiumWithout enough of these micronutrients, you are more likely to struggle with PMS, weight issues, acne, headaches, mood swings, bloating, cramping, PCOS, Fibroids, Endometriosis, Missing Periods, Ovarian Cysts, Painful and Heavy periods.Whatever Deficiency type you identify with, you need all of these micronutrients in abundance to get back on track hormonally and to feel relief from your symptoms. I’ve finally been able to formulate these into the highest quality supplements for you.

Why Supplements Are Important

The FLO protocol is predicated on the concept of food as medicine, restoring healthy gut flora takes time and lots of dedicated effort — particularly when it’s been compromised for prolonged periods of time. While it’s certainly possible to completely heal your gut and hormonal health through food alone, the addition of supplements will significantly expedite the process so you see real results in less time. The correct supplements will reverse the damage done by too much caffeine, stress, and synthetic birth control, putting you on an even playing field so the food protocol can take effect faster. Consider supplements a wonderful bridge that allows you to cross from hormonal disarray to a stable base level where food really can act as medicine. The other beautiful thing about supplements is that they don’t just expedite healing; they help support long-term maintenance. Even the most hormonally-aware among us occasionally relapse into bad behaviors (stressful times and tempting-looking coffee drinks happen, I get it). By continuing to supplement your (almost always) healthy diet and lifestyle with the right nutrients, you’ll be able to replenish your depleted stores quickly and have the gut health necessary for better absorption of the vitamins and minerals that will keep your hormones happy. What’s not to love?

Balance by FLO Living Supplement Box

These are the micronutrients every menstruating woman needs to have more balanced hormones. I’m so proud to be able to offer you this product. With it, now the FLO Living Hormone Center is the only place on the planet where women can go virtually to test, track, treat, and talk about their hormones and improve their periods naturally. Whether you’re trying to get rid of pesky PMS, offset the effects of synthetic birth control hormones, improve a diagnosed condition like PCOS, Fibroids, etc, or improve your fertility, Balance Supplements are an excellent addition for healthier hormones.If you’re just learning how your period works with the MyFLO period tracker, Balance by FLO Living Supplement Kit will help you take your health to the next level. If you’ve started making changes to your food and lifestyle with MonthlyFLO, the Balance Supplement Kit will give you nutrient support to speed up your hormone balancing. If you’ve graduated from one of our FLO programs, Balance Supplement Kit will give you the nutrient support to stay on track as you continue to eat for all 4 phases and sync with your cycle. These five supplements represent your personal “insurance policy” against endocrine disruptive things you’re doing (knowingly or unknowingly) that are throwing you off balance.If you’re ready to feel energized, detoxed, replenished, harmonized, and gutsy, order the Balance by FLO Living Supplement Kit now! Love, Alisa

Introducing the BALANCE by FLO Living Hormone Supplement Kit

You’ve been asking me for hormone-friendly supplement recommendations, and I finally have created a solution that I am so thrilled to be able to offer to you on your hormonal balancing journey:

Balance by FLO Living Supplements are a complete package that work together to keep your hormone levels healthy. They include a 2 month (2 cycle) supply of the following formulations so you’re never caught short in any phase of your cycle.When you take these 5 supplements daily, you’ll be giving your body excellent micronutrients to support healthier hormone levels. Which means that you’ll start to see your worst period symptoms get better… and even disappear after a while.

Click here to learn more about the brand-new BALANCE Supplement Kit.

I’ve never met a woman who doesn’t need to boost her magnesium levels. It’s very easy to become deficient in this vital mineral and the symptoms of deficiency often manifest as period problems and hormonal health issues.If you get stressed out (who doesn’t?), then you’re probably deficient in magnesium. If you’re coffee-dependent, you’re probably deficient in magnesium. If you like a glass of wine, you’re probably deficient in magnesium. Are you a sugar-fiend? Then you’re probably deficient in magnesium. You get the idea! If you’re reading this post, it’s likely you’re deficient in magnesium. If you have PMS, PCOS, fibroids, ovarian cysts, hormonal acne, irregular cycles, or any other hormone imbalance-related issue that would bring you to this blog, one of the first steps to your recovery is upping your intake of magnesium-rich foods. These foods are central to the FLO Living protocol for good reason - magnesium plays an important part in the first two phases of the protocol by supporting blood sugar balance and healthy adrenals. Magnesium deficiency is hard to detect via normal means like a blood test, it’s really all about the symptoms. I advise, if in doubt - assume you need to increase your magnesium levels. There are so many benefits to magnesium across all the essential functions of the female body - from hormone creation to thyroid support to insulin control. If you’re new to FLO Living and you want to know where to start, front loading magnesium-rich foods in your diet is a great idea. It’s really a full-spectrum treatment for any kind of hormone imbalance you might be experiencing right now. I also advise my FLO Living clients to take regular epsom salt baths for the magnesium-boosting benefits.

The top magnesium-rich foods

• Dark, leafy greens like spinach and chard - leafy greens have the highest level of magnesium of any foods, which is why I like to have a side of them with almost every meal (sautéed, with a little coconut oil is my favorite). Just one cup gives you half your daily requirement.

• Sesame seeds - here’s why I choose sesame seed butter over other nut butters, it’s so rich in magnesium. These seeds also contain high levels of calcium, which helps with the absorption of magnesium. I previously recommended them for low energy, cramps, and an immunity boost.

• Avocado - avocados are a great all-rounder when it comes to hormonal health, which is why I eat them every week. As with all these foods, magnesium-boosting isn’t the only benefit, avocados have many hormone-balancing properties.

• Almonds - a handful of almonds will go a long way. Such a simple, easy way to increase your magnesium levels. Have you tried my favorite seasonal herby nuts recipe?

• Dark chocolate - chocolate with above 70% cocoa solids contains a high level of magnesium - no wonder you might crave it during your premenstrual and menstrual phases! Make sure the brand you choose has no extra sugar as sugar requires magnesium to be converted in the body, depleting your reserves. Otherwise, feel free to indulge.

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 believe that no woman should suffer simply because she has a period.

And we also know that it’s not always possible to get access to functional and holistic healthcare solutions — sometimes they’re too far away and most of the time they are way too expensive.That’s why we offer phone and Skype consultation sessions with our FLO coaches.All of our expert FLO coaches have been trained by Alisa on top of being certified health coaches and licensed acupuncturists. And they are all qualified to help you find the right next step for you in getting out of hormonal chaos and into your FLO. Work with a FLO Coach and find your customized plan to solve your period symptoms.

Click here to book your counselor consultation

You can change your period. That’s right. You can actually change your whole period experience and you can change it so that your period is different, better, by next month. This sounds miraculous, but it’s actually very matter-of-fact, logical, evidence-based, and science-supported.

If you have an awful period - I’m talking cramps, heavy bleeding, PMS-orama, acne, bloating - it does not have to stay that way. We have been fed this myth that your period is just your period and it will be that way til menopause, just as it was for your mom and her mom before that. That myth prevents women from taking action when they could and should.In this post, I want to tackle some of those things that make a period unpleasant and horrible to deal with. All of these issues can be dealt with using these outlined period hacks.

You can use diet and lifestyle changes, along with some supplements, to be rid of your cramps, your heavy bleeds, your headaches, fatigue, and irritability, rapidly. Every phase of your cycle should feel good and you definitely should not feel horrible for half of the month due to PMS and your period. Bio-hacking isn’t just for the boys! You can use food and lifestyle switches to improve how your body is performing. You’ll see quick, satisfying, and freeing results. My Monthly FLO program incorporates all of these hacks, and provides a hormone-supportive meal plan, along with tailored support for your specific period plight.

5 life hacks for a better period

Trade in your cow dairy - Cow dairy (containing A2 casein and, often, synthetic hormones and, often, from cows fed with GMO corn and soy) is a cause for heavy bleeding during your period. Switching your cow’s milk dairy for goat and sheep dairy, or, even better, nut milks and grain milks (there are so many great alternatives out there now!), will quickly cool the inflammation in your body. Even if you’re only using cow dairy in your tea, it’s best to make that switch. You’ll have lighter, easier periods from this one simple change. The Monthly FLO protocol encourages dairy detox and going dairy-free, but goat and sheep’s can be a great transitional choice as these contain the less hormonally-disruptive A2 casein.

Self-medicate with chocolate - dark chocolate that is! Dark chocolate is full of magnesium which is fantastic for headache, PMS and periods, as well as for combatting the fatigue that can descend around that time of the month. Eat more of it after ovulation, but you can benefit on every day of your cycle.

Switch out your morning coffee - coffee is toxic for women. I know that’s hard to hear, but it is, unfortunately, true. I recommend a caffeine detox and switching out your morning coffee (and all your coffees!) for a turmeric-infused golden milk latte with coconut oil. This will help with cramps directly as it is deeply anti-inflammatory and helps you create the pain-relieving prostaglandins your body needs to fight off uterine contractions. Skipping the caffeine from now on will show marked improvements in your period overall.

Choose new period products - did you know that your regular, mainstream tampons can make cramps worse? Not to mention the increased chance of irritation and infection. I recommend switching to an organic, all-cotton, no-chemicals-included brand because regular tampons contain concerning unknown ingredients alongside their pesticide-laden cotton. Making sure that you’re using products that are safe, protective, and period-friendly for that week per month, every month, can really make a difference to your experience.  

Keep a period journal - even if you find it hard to journal every single day (I get it, I don’t do this either), I highly recommend journaling just around the time of your period. This is when your hormones are primed to provide insights, intuitive thoughts, new perspectives, and a desire to make changes. Sometimes that energy can bring about irritability or annoyance with issues that have been nagging at you all month long, but suddenly seem so much more urgently in need of your attention. Journaling can help you to explore and examine those issues that arise. You can find the context for your feelings and figure out what you want to do next.

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

There are so many myths about our periods out there, where to start? All the mythology surrounding menstruation is predicated on misinformation. Misinformation that was passed down generation to generation, maybe even directly from your sister or mom to you. Sometimes myths have arisen to fill in our gaps in knowledge about our own bodies, and sometimes they’ve been created to keep us from that knowledge. These period myths direct the way we behave and act towards not just our periods, but also our whole hormone cycle; they direct us to feel a certain way about our female bodies. It’s very likely that you hold some negative assumptions about your period and cycle as a whole, because that’s just what you were told to think from a young age. This doesn’t reflect poorly on you at all, it’s not easy to separate ourselves from any kind of social conditioning and we all, every one of us, have to do the work to unlearn things that keep us from our truth. Even if you’ve now got to a point where you feel more positively toward your period, there’s always a comment or conversation, a headline or TV plot, that drags you back to feeling that the period is a bad, gross, and annoying occurrence. I know many women who feel positively about their period still will admit that they feel they’d rather not have one and feel that it’s part of the bad deal of being a woman. The idea that periods are inherently a burden is so ingrained into our society it’s really hard to create any space for a different perspective.From your first health ed class at school to those basic human reproduction biology books to glossy magazines to religion to how your mom talked about - it’s nearly impossible for you to come out of young adulthood with a good opinion about your body and female reproductive system. Much of this serves to make you feel like a passive victim of your period, of your body - a victim who can do absolutely nothing about their period plight. If you want to hear me dig deeper on these myths have a listen to this podcast recording of my workshop at the Cycles+Sex event in NYC.

5 period myths busted

• PMS is normal - this myth is so harmful, as it leaves so many women suffering unnecessarily with premenstrual symptoms, from mood swings to bloating to acne. PMS is used against women too, to dismiss our feelings, opinions, and judgements and to put us in the “hormonal” box (as though men don’t have hormones too!). I have renamed PMS, Prioritizing MySelf, and if more women did this, fewer would have these symptoms. PMS is absolutely triggered by diet choices (coffee, sugar, dairy, dieting, juice fasts, and low fat fads), but it’s also triggered by the wider suppression of feminine energy. The premenstrual phase can actually be a time of insight, clarity, and directives - it can fill you with a can-do, will-get-done attitude and a desire to clean house, literally and metaphorically. When women live in their FLO, PMS disappears, because PMS, although commonplace, is not how we are designed to operate an only arises from an imbalance of estrogen to progesterone during the luteal phase. The truth is simply that ratio can be improved with food - period.

• You’re supposed to have cramps - I often hear women say that we’re supposed to have cramps, or that we’re wired for them, or that it’s just women’s lot in life to suffer with period pain. I hate to hear this, because it’s simply not true. Did you know that while your body has 1 type of prostaglandin - PgE2 - which causes uterine contractions and, so, period cramps; your body also has 2 types of prostaglandin – PgE1 and PgE3 – that actually exist to counteract the contractions and are antispasmodic i.e. natural pain killers. Your body has twice the capacity for pain relief as for causing period pain! So your job is just to support your body in making of the good prostaglandins by providing the building blocks (food) it needs to do this! How awesome is that? There are dietary triggers for cramps, just as there are for PMS problems, and in both cases you can avoid it all by eating more of what your body needs, when it needs it.

• You still have a period on the pill - the bleed you experience when on the birth control pill is a withdrawal bleed and not physiologically the same as menstruation. The pill, if you take your monthly break, actually creates a false period, for no other reason than...marketing! Originally it was thought women would be freaked out if they didn’t bleed at all and that this would stop them from using the pill. To have menstruation, you need to be ovulating, and the pill suppresses ovulation. Without ovulation your hormones cannot do the dance they need to do to get you to the point of a period. Suppressing your periods comes with side effects and health dangers.

• You don’t need to have a period - every so often an op-ed circulates in which some expert argues that women don’t need to have a period, that it’s somehow outdated or unnecessary, or even unhealthy to have a period! This myth is based in misinformation. Ovulation, and therefore menstruation, is important for ensuring bone, heart, and breast health and protecting women against some of the most common diseases. If you’re skipping periods due to PCOS, or you have irregular cycles, you will also be experiencing a host of symptoms from acne to mood swings to weight gain alongside this. ACOG recommends that menstruation is tracked as the 5th vital sign of a woman’s health, and, if periods are missing, it is considered an indicator of a health issue. A regular period is something to celebrate - it shows your body is healthy and happy! Your period can be observed for color, consistency, length and other symptoms to reveal a lot about your hormones and health - take my Period Type Quiz to find out more.

• You can’t change your bad period - when you get a cold, what do you do? Do you just let it run its course or do you do something? Most of us will up our vitamin C, sleep more, eat some good chicken soup and take care of ourselves to get better. When your period isn’t feeling good - i.e. you have cramps, heavy bleeding, spotting etc - we tend to just think that’s how things are for us, and that there’s nothing that can be done about it. We act this way because we’ve bought into the myth that there’s nothing you can do about a problem period, that if you have awful periods then you have them until menopause, just like your mom and grandma did. But it’s just not true, because you can take action and change your period. You don’t have to be a passive victim to your period plight. There are simple, matter-of-fact steps you can take and you will see results by your next cycle. My Monthly FLO program tackles all these problems head on with a combination of diet changes, supplements, and lifestyle hacks.

Now you’ve had time to reconsider these preconceptions, why not pass on the enlightenment? Share this with a friend, have that chat with someone you care about - ask them what they’ve come to believe about periods. It can be hard to combat myths and misinformation alone, but together we are unstoppable! 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 believe that no woman should suffer simply because she has a period.

And we also know that it’s not always possible to get access to functional and holistic healthcare solutions — sometimes they’re too far away and most of the time they are way too expensive.That’s why we offer phone and Skype consultation sessions with our FLO coaches.All of our expert FLO coaches have been trained by Alisa on top of being certified health coaches and licensed acupuncturists. And they are all qualified to help you find the right next step for you in getting out of hormonal chaos and into your FLO. Work with a FLO Coach and find your customized plan to solve your period symptoms.

Click here to book your counselor consultation

The FLO Living protocol has its foundation in the 4 phases of the menstrual cycle. Many women are only familiar with one or two phases of this cycle - usually menstruation and the premenstrual phase. Menstruation is obvious, because that’s when we bleed, and the premenstrual phase tends to come with many negative connotations as well as lived symptoms that make up our understanding of PMS - like mood swings, cravings, bloating, and acne.

Yet, there are 4 full phases of the menstrual cycle throughout which your hormone levels dance and interplay to release an egg, prepare your uterus for pregnancy, and finally, prepare for a new menstrual cycle. Every phase has different hormones that are peaking and others that are on their low ebb. Every phase carries with it a different energetic pattern or focus that hinges on the fluctuation of your hormones.

The FLO Living protocol is about tapping into that shifting energy to get the most out of your hormones, and your life. In this series we’ll look at the 4 phases of the menstrual cycle and, starting with the follicular phase, share what you can expect to learn from the Monthly FLO program, about harnessing your hormones for your health and happiness.

Once you know the basics, you will discover how the Cycle Syncing® Method can make your menstrual cycle your power center & your best asset all at once!

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The follicular phase: the hormone science

The follicular phase is when your body is developing follicles in your ovary, ready for ovulation to occur. High amounts of the aptly-named follicle stimulating hormone is flooding your body at this time. Of the follicles that are being stimulated, one will burst to release the egg or ovum at ovulation. Estrogen is also peaking as it spurs on your uterus to prepare for a potential fertilized egg. Luteinizing hormone is released to support the follicles to maturation.

The follicular phase begins on the first day after the end of your period bleeding. It is the first day of your cycle and sometimes called Cycle Day 1 or CD1.

The length of your follicular phase can vary because ovulation can be delayed for days, weeks, or months because of your body’s inability to undertake the task. In a healthy cycle, the follicular phase would last 7-10 days, but your body needs help in achieving healthy cycles. There is a food & hormone connection - too little and our cycles will stop; too much of those hormone-disruptive foods and we will not ovulate; too little of the hormone-boosting foods and we won’t make enough hormones.

The Monthly FLO program provides a meal plan that will fuel your body to stimulate those follicles, ensuring the return of ovulation and regular menstrual cycles. Find out if you’re ovulating and where you are in your cycle today

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The follicular phase: the energy science

Once you have menstrual cycle awareness, you will notice that you feel differently throughout your whole cycle. Download our MyFLO app to tune into your body and get reminders of where your hormones are at and how best to harness them for your benefit.

During the follicular phase, your physical energy is at its height. You have more stamina, you feel less tired, you can workout without much fatigue, you can tackle long hikes and long work meetings without flagging. You will be happy to socialize and pack your schedule with activities, and you’ll have the reserves to conquer it all.

Inside your body, it’s the beginning of a creative process - building to the potential creation of a new life (although, the energy is the same whether you’re planning or avoiding pregnancy at this time). It’s all about ideation, inspiration, project planning, and your whole self emerging  in this new cycle, onto a new path.

During this time, as part of my Cycle Syncing® Method, I like to map out what I want to achieve in the weeks ahead of me. I set my intentions, I write down my goals and desires, I use my planner to draw up my schedule. If you’re more of a visual learner - you can use this phase to create a vision board for your new cycle. I carry a purple notebook with me during this phase, knowing that inspiration may strike at any time with new ideas for FLO Living.  

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The follicular phase: the Cycle Syncing® science

For your career: Begin a new project; host a brainstorming session with your team; take the team out for a celebratory dinner; welcome new teammates or employees; network; apply for a new job; start a new side business or creative project  ‍

For your social life: Say yes to all invitations, especially new experiences (a new exhibit, a band you’ve never seen, a new dance class, something outside of your usual comfort zone); pull a late-nighter and go out dancing with friends; try a new activity with your partner to bring you closer together; workout or hike with friends

For your workouts:  Go hard on the cardio; try a bootcamp week; start a new kind of workout that’s complex or challenging for your body and brain; go on a yoga retreat

For your romance: Have a few date nights with your partner; do something new that you’re both curious to try; get experimental with your sex life; go on a dating app and meet someone new

Once you have menstrual cycle awareness, everything in life just FLOs. You’re choosing to work with your body, instead of against it. Cooperating with your hormones, hand-in-hand, leads you to getting all the best out of your life. Your body and mind is primed for these activities and it will all come easily and eagerly to you. Your body is encoded with the creative process happening inside your ovaries during the follicular phase via your hormone patterns.

First, recognize that you already feel this way during this phase - know it, love it, embrace it as part of your life. Second, give yourself the permission to do things that feel the most natural for you during this phase. Taking this step means banishing stress, moodiness, fatigue, and frustration - and leads straight to feeling more in your FLO every single day.

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We believe that no woman should suffer simply because she has a period

And we also know that it’s not always possible to get access to functional and holistic healthcare solutions — sometimes they’re too far away and most of the time they are way too expensive. That’s why we offer phone and Skype consultation sessions with our FLO coaches.

All of our expert FLO coaches have been trained by Alisa on top of being certified health coaches and licensed acupuncturists. And they are all qualified to help you find the right next step to get out of hormonal chaos and into your FLO. Work with a FLO Coach and find your customized plan to solve your period symptoms.

Click here to book your counselor consultation

As 2016 comes to a close and we turn over to a fresh chapter with 2017, I want to take a moment to look back on the articles from our blog that have really struck a chord with you all.I know that these days the amount of information we receive is overwhelming. It can feel tiring just to try to keep up when there’s simply so much to read, absorb and take in. I hope you’ve found the FLO Living blog to be a place you can get the information you need, with clarity, concision, and care for your health and well-being. I appreciate you reading, sharing, and commenting on these articles, and providing me with great feedback. I wanted to put together this list to provide an easily accessible way for our established readers to have a reference to useful articles you can refer back to again and again, and for new readers to discover the core information we provide here. Feel free to share this post with anyone you feel might benefit from FLO Living’s blog and programs. And I’d love it if in the comments below, you’d tell me what hormonal health topics you’d like me to cover in 2017 - what would you like to know more about and what are you curious to know of living in your FLO?

Our top 10 must-read FLO Living essential articles of 2016

10. Top 5 Foods To Prevent PMS - PMS is one of the most common hormonal imbalance issues, but it’s completely treatable and avoidable. PMS is not inevitable or necessary and no woman should have to just put up with it. This list provides the foundational building blocks for eliminating PMS from your life.

9. The Worst Foods For Your Hormones - there are some big surprises on this list that will make even the most health-conscious reader reconsider their food choices. Sometimes what we believe to be healthy is actually harming our hormones.

8. B6 And Progesterone Deficiency - a knowledge-packed article describing the signs of progesterone deficiency, and outlining the path to hormonal balance. The signs obviously rang true for many of you and I’m glad to be able to provide insight into how to resolve this deficiency and eliminate them. Let me know if you upped your B6 intake and felt the difference.

7. 5 Foods To Avoid If You Have PCOS - as a PCOS sufferer myself, I have learned a lot in my journey to creating the FLO Living protocol, discovering how to manage my PCOS symptoms and avoid the acne, the weight issues, the hair issues, all that usually comes along with this diagnosis. Eliminating these 5 foods is a foundational step in successfully overcoming PCOS for yourself.

6. Getting Your Period Back After Baby - as I learned the ropes of new motherhood I’ve shared more and more about how I’ve fused the FLO Living lifestyle with pregnancy, the postpartum period, breastfeeding and beyond, and how I’m communicating this way of life to my daughter. I plan to share more in the coming year, let me know what you’d like to learn!

5. The 3 Rituals I Do When I Get My Period - I have been so happy to see the period revolution that’s built over the past year and now Well+Good has declared a 2017 health trend to be “menstrual realness” - I can’t wait. I’ve been giving menstrual realness for years and it's wonderful to have more open ears and hearts, more women sharing and more women listening. Not only that, but what they call “woo-woo” wellness is going mainstream - more women are embracing the benefits of rituals, visualization, healing crystals and getting back to nature. I love it!

4. The Benefits Of Avocado Oil - it was one of 2016’s hottest foodie trends, avocado oil. I’ve been preaching the gospel of avocados for a long time - they are one of the best superfoods for your hormonal health. Avocado oil provides a perfect way of getting more of these benefits into your everyday meal choices.

3. The Health Benefits Of Turmeric - this article includes my favorite golden latte recipe. I’ve been sipping turmeric lattes for years, but once Gwyneth Paltrow got on board with this anti-inflammatory, tasty alternative to coffee, I knew it was time to share my personal recipe. Now you can get versions of this health-boosting drink at so many cafes, but I still enjoy the ritual of brewing a batch at home.

2. The Right Way To Use Vitex For Your Hormones - this ubiquitous herb can be easily misused. Herbs are powerful and potent - and Vitex can be as harmful as it can be helpful. It’s key to know exactly how and when to use this tool in the hormonal health kit. What has been your experience with Vitex? Let me know.

1. The Benefits Of Maca Powder For Your Hormones - this adaptogen has a great many benefits for our hormones. Maca has come into its own in the last year as more women have discovered it. I’m not someone to suggest there are quick fixes or cure-alls for hormonal health problems, but maca is a useful supplement that can supercharge your efforts with the rest of your diet and lifestyle. If you’ve used and liked maca, let me know how it helped you.

Please leave me a note below and tell me what hormonal health topics you’d like me to cover in 2017 - what would you like to know more about and what are you curious to know of living in your FLO? 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 have you learned this year from the FLO Living blog? Second, has our advice made a real difference to your health? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)Is Your Period Healthy?How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

t’s that time of year again, the holidays are here and so is my holiday gift guide. It’s packed full of health conscious, hormone-friendly, and affordable gifts for everyone you love and for yourself! I love to give the kind of gifts I know will bring joy for a long time to come - and what does that more than the gift of good health? There’s nothing that says “I care” or “I love you” more than giving gifts that cherish and support the health and happiness of your friends and family. It shows deep respect and love for those around you. I also love to share the products I have discovered with those close to me. It’s like sharing a special secret for how to feel good. Remember, if there’s anything here you want to try for yourself, simply forward this list to friends, family, or your partner when they ask what you would like this year. Believe me, people love it when you make things simple for them - and they can still surprise you by picking from one of the many recommendations I have here.

My health conscious, hormone-friendly holiday gift guide

For you (and your favorite girlfriends) Support the women around you by helping them support their health. It always feels good to share body positive, health positive choices, especially when they can ignite a conversation between friends about the deeper issues of life. Let’s talk periods and hormonal health with our nearest and dearest.

• WomanCode - a bestseller for 3 years, this makes a great gift for your friends who have yet to discover how to fix their periods, improve their fertility, and make their hormones happy.
• Beyond Yoga Clothing - as a curvy woman, I really appreciate the body positive design and self-love mission of this brand! Use the code FLOBEYOND for 20% off all full-priced products.
• Thinx period panties - these fashion-forward, comfy, and sexy-looking panties are made just for your period days. They absorb menstrual blood and let you feel free and easy. You don’t even need to wear a tampon or pad. Purchase one pair from a range of styles or build a “cycle set” to cover the entire menstruation week. Use our

• special code Floliving5 for $5 off your purchase for the next 2 weeks!
• RMS Beauty Lip2Cheek - hormone-safe cosmetics are hard to come by, especially the kind that really work and have the full range of colors and options comparable to regular cosmetic brands. RMS Beauty leads the pack and this one-stop-color for lips and cheeks is perfect for your purse.
• Vintner’s Daughter face serum - this award-winning facial serum is something I personally use every night. Seriously after the first night of use, my pores were smaller, redness was gone, and my skin was firmer. My skin craves it! I notice when I don’t use it that my skin just isn’t as glowing, clear and fresh looking. Totally worth

• the splurge.
• ZenBunni chocolate - I love my high quality dark chocolate and this new brand is biodynamic and flavored with wildcrafted spices, foraged berries and amazing health-boosting herbs. The cacao is carefully processed to keep all its essential nutrients. No wonder they were recently featured in Vogue. It makes treating yourself feel extra special. The Rainbow collection has a flavor associated with a different chakra and it even comes with a beautiful quartz crystal!!
• Crio Bru coffee alternative french roast and light roast - this is my new favorite hot chocolate alternative, a blend of fairtrade organic cocoa beans, without ANY sugar! Super fast prep in your french press or coffee maker at home. It’s a pure dark chocolate drink - have it straight or add some coconut milk and spices like cinnamon and nutmeg. Perfect for chilly winter nights or brunch

• at home.
• All of my Lov herbal tea collection - I have been collecting tea all of my adult life. As someone who had to stop drinking caffeine early on, I’m always on the hunt for delicious hot drinks to enjoy. The caffeine-free set lets you and your girlfriends avoid the harmful effects of caffeine on hormonal health and get the benefits of unusual and unique tea blends like fennel-anise, linden-rose, pineapple-mint, and almond. A perfect excuse for a tea date every week.

• Gaia Golden Milk - I’ve shared my recipe for this in the past on the blog, but now you can get the benefits of turmeric lattes or golden milk when you’re busy and on-the-go. The year’s hottest healing drink now comes in easy, ready-to-make mix form from Gaia, with no additives. It would make a lovely stocking stuffer or hostess gift for those holiday parties.
• John Masters Organic Orange & Rose Hand cream - the most delicious, insta-happy scent, I keep it in my bag for the winter season to beat the dry skin with the great formulation and the winter blues with the aromatherapy.

For your partner Get your man on the same page as you with these health conscious, creative ideas that gently introduce a new way of life that will make him feel, and look, good.

• A Thrive Market subscription - this one-stop-shop for all healthy snacks and pantry items, discounted and auto-shipped straight to his door. It’s Costco style pricing on food that will keep him healthy and happy. So much easier than schlepping to the store on those cold winter evenings.
• Daily Burn workout streaming service - sign him up for a streaming service that delivers a whole range of workouts right to his living room. It’s hard to get to the gym when it’s snowing outside and we all tend to go into hibernation-mode. A workout streaming service like Daily Burn let’s you get much needed exercise without going out, whenever you need it. Plus, never get bored, because there’s way too many workouts and experts and regimes to choose from.

• Meal delivery service - get your man signed up for a meal delivery service trial. There are many to choose from, like Sunfare and The Ranch Daily that will help him meet his health goals, stay nourished, and avoid ordering unhealthy takeout pizza and chinese every night. If he likes to cook, meal kit boxes are the way to go - like Sunbasket, which lets you pick from a variety of meals the week ahead for 3 nights of perfect romantic dinners.

For your kids and all the kids in your lifeMy daughter is now just over 2 and my nieces are older, but my principle of gift-giving is still the same - I want to inspire and encourage!

• The Woman in Science - I love the idea of filling my daughter’s bookshelves with books that have an empowering, positive, and feminist message for her as she grows older. This beautifully illustrated guide to women who were pioneers in science is perfect for her to discover when she’s older. Building a library year-to-year can set up her with a perspective that will support her throughout her life.
• Goldiblocks - this company provides positive role models and creative projects for girls that go beyond princesses and pink. They integrate into their toys science, technology, engineering and maths principles to support the glass-

• ceiling crashing STEM women of the future.
• Roominate - for young inventors and future creators, Roominate produce building-based toy sets that allow girls to create houses, fairgrounds, vehicles and anything their mind can imagine. They encourage thinking outside of the box, no matter what’s in the box. I love these sets for my older nieces.

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, which of these gift ideas inspires you? Second, which of these gifts will you buy for yourself? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Is Your Period Healthy?

How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

A missing or late period can be stressful. Or when it's late, delayed and taking its sweet time to start! "What's wrong?" "Am I pregnant?" The questions can feel endless. Even worse, stress alone can delay or alter your period. Do you think that stress may be delaying your period? Read on to learn about the connection between cortisol and menstruation.

Learn how to improve your diet and other methods you can take to reduce stress

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If you weren't planning for pregnancy, this can create some stress and panic. This begins a vicious cycle, as periods are directly impacted by stress! So when your stress levels rise - particularly for a prolonged period of time - your period can be negatively impacted. This stress might be from what you’ve experienced earlier in your cycle or even the stress you’re experiencing waiting for your period to arrive - and both can actually make your period arrive late.

If you’re breastfeeding, have PCOS, are entering perimenopause or menopause, have a thyroid issue, or if you’ve recently come off hormonal birth control, those factors can also impact your period. If none of these reasons are present, it's definitely time to assess your stress levels.

How long can stress delay your period? Well, that depends. Stress causes late periods because of how it disrupts hormonal patterns. Your hormones need to meet certain levels and follow certain patterns in order to trigger both ovulation and your period. So if stress gets in the way, this can impact your cycle. A rise in stress hormones, specifically cortisol, affects all other hormones, the levels that are produced and their interaction.

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5 things to know about stress, anxiety, and your period

If stress and anxiety have been delaying your period, we've got you covered. Once you learn the causes, you can learn how to get your period "unstuck." Stress has more meanings than just emotional stress. Physical stresses on your body can also delay your period in similar ways. Read the following 5 facts related to late periods caused by stress:

1. Stress raises cortisol levels and disrupts your blood sugar, which disrupts your ovulation and period.

2. The stress hormone cortisol blocks progesterone production and lowers progesterone levels. Your body actually uses your progesterone to make more cortisol, in reaction and response to the stress. This can not only mess with your cycle, but make it difficult for you to conceive.

3. Stress around the time you normally ovulate can delay or even prevent ovulation. Cortisol can suppress ovulation. This makes sense - a pregnancy on top of a stressful period in a person’s life is not ideal.  Your body, in a way, is trying to keep your energy available to address the stress before conception takes place.

4. Stress post-ovulation can cause hormonal imbalance. If you do ovulate and stress comes later in your cycle, it can potentially cause spotting, an early period or a period that looks or feels different to your norm (in consistency, color, length, or symptoms like cramping).

5. A late period may not be considered a period at all - it’s more of a breakthrough bleed. You didn’t ovulate, so it’s not a physiological period - however, your uterus still needs to shed the lining it has built up.

Here's the reality: your hormonal cycle is a chain reaction. If one stage of your cycle does not occur as it should, the following stages will not receive the correct triggers. When your ovary releases an egg, the ruptured egg sack produces progesterone. The increase of progesterone in your body encourages the buildup and eventual release of the lining of your uterus, aka your period.  

We advocate for listening to your body, and a late period is your body saying something loud and clear...but what exactly is your body trying to tell you? A messed up cycle is a message. It’s a call-to-action!

Your late period can signal that you are under constant or chronic levels of stress. To restore ovulation, lowering stress levels is key.  Lack of ovulation is not only an issue if you want to conceive, it also sets you up for greater hormone imbalance and period problems - everything from PMS, to acne, to cramps. A late period is more than just a nuisance or inconvenience, it’s also going to come with a bunch of other health issues.

Once you period is late, there’s not much you can do to make your period come when you want during that cycle. But you can absolutely avoid late periods in the future by taking action today! It's not "too late" to get yourself back on track.

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4 steps to avoid stress-delayed periods

1. Take a Healing Bath - Stressors can be unavoidable, but your response to stress is in your hands. This can mean a deeply relaxing bath 3 times a week with epsom salts and essential oils. It can mean reading a good book before bed each night. It can mean getting creative - taking a painting class, starting a project that inspires you, or even coloring at home. You can use your menstrual cycle to sync your schedule to your hormonal patterns - making everything feel easier and less like an uphill battle. It can also mean making time for more pleasure in your life, and not just sex. Or it can mean all of the above and then some, which is all-encompassing self-care, and the most effective.

2. Go on a Sleep Diet  - Poor sleep or an inconsistent sleep schedule (staying up past midnight and waking up late) creates a burnt out, stressed-out situation. Physiologically bad sleep will cause high levels of stress hormones. But it also leaves you feeling like you're constantly behind. When you’re in bed earlier and waking up earlier, you will naturally have more time in the morning to get centered and ready for your day. This will help you feel more grounded and clear. Put yourself on a “Sleep Diet” to have this sleep schedule every day for 21 days.

3. Try Maca - When we’re stressed, we often have the knee-jerk reaction of reaching for coffee first thing in the morning, (we think it’ll help us get everything done!) and alcohol at night, (we think it’ll help us unwind!). Both of these things raise cortisol levels and actually make you feel more stressed in the long run. Detox from coffee and manage your alcohol intake to avoid chronic stress. Try maca root powder for the energy boost you’re seeking - this adaptogen can give you pep without harming your sleep schedule (try adding it to your smoothie or oats).

4. Focus on Micronutrients - Micronutrients are absolutely essential when it comes to balancing hormones and resolving symptoms like PMS, weight-loss resistance, acne, mood swings, bloating, cramping, missing periods, and painful, heavy periods. The micronutrients you need more of when it comes to hormone balance are: Vitamin D3, Vitamin K, B vitamins, Magnesium, as well as Micronutrients that support liver health, and Compounds and nutrients that support gut health. These micronutrients, in the right amounts, will help you get back on track hormonally and bring relief from your symptoms.

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Love & ovaries,

Alisa

Not all women with a hormonal imbalance have irregular periods, or crampy periods, or acne. But there is one sign that is a sure indicator that you have a hormonal imbalance and it’s actually unrelated to your cycle. If, despite your best efforts, you cannot lose weight and find yourself putting on the pounds when you even glance at a cake, then you are probably dealing with estrogen dominance. Estrogen dominance feeds a vicious cycle of weight gain for women. Too much estrogen in your body that’s not being broken down and eliminated effectively by your liver actually programs your fat cells to store more fat. The more fat these cells store the more estrogen they then give out. This creates more estrogen in your body, which then, of course, programs your fat cells to store more fat. This leads to consistent and easy weight gain and makes it super hard to lose weight. If you:

• Have been steadily gaining weight for a few months or years
• Cannot lose weight even when you cut back on food and eat healthily
• Find exercise seems to have little impact on the numbers on the scale

Then you likely have estrogen dominance, and your weight problems are a symptom of this hormonal imbalance.Estrogen dominance is a metabolic condition which necessitates that you use a very different approach to weight loss. You need to manage your hormonal imbalance, bring your estrogen levels down and back in check, and eat in a way that will rev your metabolism and satisfy your appetite. Many of my clients at FLO Living come to me with this issue - and these are women who see themselves as healthy living, conscientious about eating right, and who exercise regularly. But there’s a piece missing to their method. They are not tackling the estrogen dominance head on and it’s stalling their weight loss efforts (and sometimes even exacerbating the issue).

How to lose weight when you have a hormonal imbalance

• Cycle Sync how you exercise - instead of doing hardcore cardio all month long, change how you work out to match what your hormones are doing. This means choosing different kinds of exercise depending on if you’re in your follicular, ovulatory, luteal or menstrual phase. High intensity workouts during your luteal and menstrual phases can lead to estrogen dominance, because of the stress put on your adrenals.
• Stop seeing dieting as a calories in/calories out equation - counting calories doesn’t help a woman who’s is gaining weight because of estrogen dominance. Fasting, cutting calories, and dieting as deprivation will actually worsen estrogen dominance and cause you to put on more pounds. You need to feed your body the micronutrients it needs to process the excess estrogen and manage the xenoestrogens that contribute to the overload (xenoestrogens from the likes of nail polish, shampoos, household cleaning products). You need to support and bolster your liver and microbiome, these are your friends in combating the toxic soup of estrogen dominance. The best way to do this, longterm, is to Cycle Sync your diet, and eat the FLO Living way, choosing your meals based on where you are in your cycle. You can start simply with greens as these are absolutely vital for combating estrogen dominance.
• Supercharge your diet with supplements - once you are nourishing your body with the FLO Living foods, you can add in a layer of supplements that will supercharge your efforts and help you rev your metabolism and lose weight faster. But I’m talking truly effective, natural supplements, and not the sort of “miracle cures” you see in magazines and on TV. These will assist you in balancing your blood sugar, calming your adrenals and supporting your thyroid - targeting exactly what your body requires to lose weight.

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 gaining weight? Second, do you find it hard to lose weight? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Is Your Period Healthy?

How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

For me, the holiday season is all about the sugary treats that are everywhere you look. I can easily and simply make my Christmas day dinner and even my holiday party appetizers healthy and hormone-friendly without a hitch, but the sheer ubiquity of sugar this time of year truly tests my willpower and triggers those cravings. While the rest of the year a couple of squares of good quality dark chocolate can cut it, when the holidays are here I need something a bit more. I need to prepare and make sure I have everything on hand to satisfy that nagging sweet tooth. A little indulgence every now and then is an important part of self-care and the run-up to Christmas is the worst time of year to self-punishment and deprivation. I say - enjoy yourself, but in a way that will make you feel good for longer than it takes to clean your plate - which means making healthy, hormone-supporting choices.The best way to avoid unsafe and toxic ingredients is to make your own treats at home. There’s no need to scrutinize packaging and decode labels that suggest something is healthy when you know it’s probably not. Make your own, for your family, friends and for yourself and you’ll bring the Christmas cheer while taking care of your cravings.I love the idea of introducing my friends to sweet treats that are nourishing and good for your body. I wholly recommended turning up at a party with my favorite sweet potatoe brownies or challenging your friends to a Christmas cookie swap that keeps the white sugar, the gluten, and the dairy at bay. In fact, healthy sweets are one of the best ways to recruit fellow health warriors to your side and get some co-conspirators to Cycle Sync with! They’re the perfect gateway “drug” to a new way of life.Take a look at my guide to the best kinds of sweeteners to use instead of the white (or brown) stuff before you get to baking.

Keeping it simple with sweets

I’ll be sharing my favorite recipes here, but I’m also a fan of keeping things simple, which for me means stocking up on easy, convenient products that help you get your sweet fix without too much fuss. I love the Crio Bru cocoa grounds you fix in your French press. Add some almond milk and nutmeg with cinnamon sprinkles and you have the best dark chocolate drink. I put it in my Holiday Gift Guide for a reason.I love to use Zema’s Madhouse baking mix to make breakfast pancakes and waffles - it’s cocoa, the ancient grain teff, and a superseed mix you can feel really good about giving to yourself and your kids. Try the black bean brownie bites, sweet potato baking mix, or apple cinnamon muffin mix - all are super nutritious, satisfying and so delicious. The company’s tagline is “treat yourself - well” and i couldn’t agree more. I’m an advocate for healthy eating, not deprivation.  The wonderful thing about these mixes - it means you can definitely have more than just the one cookie!I have a ready-made, go-to list for candies that are free of toxic, hormonally-disruptive ingredients including replacements for my favorites like peanut butter M&Ms and Reese’s Pieces. It’s so simple to source healthy alternatives these days and have them delivered straight to your door. ‍

My favorite healthy, but sweet holiday recipes I have some go-to websites I love for inspiration for home baking. My current favorite in Bon Jon Gourmet. Many of the recipes from this ex-pastry chef are gluten-free or vegan, and so dairy-free. Many also avoid refined sugar completely. Bliss! Like this sugar-free, gluten-free, vegan no-bake lemon, berry and coconut cream tarte or these sugar-free, gluten-free, vegan no-bake hazlenut ganache brownies. Here are some of the sweet treat recipes I’ve perfected for myself over the years.

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‍Chocolate Sweet Potato Brownies

‍Ingredients: 1 raw medium sweet potato (purple skin/white flesh) – 2 1/2 cups when grated, 2 whole eggs, ½ cup melted coconut oil, ⅓ cup honey or coconut nectar, 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.Serve with raspberries or strawberries and maybe some coconut yogurt to be extra decadent.

‍Winter Cobbler

‍Ingredients: 4 pears, cored, sliced½ bag of frozen blueberries, juice of ½ lemon, ½ tsp cinnamon, pinch of salt, 2 T coconut oil, 1 tsp arrowroot

Instructions: Combine all the ingredients in a 14 inch casserole baking dish.Sprinkle gluten free/sugar free plain granola on top (like Purely Elizabeth’s).Cover with aluminum foil.Bake at 350 for 30 min covered.Let sit 15 minutes uncovered and cool.Serve with fresh mint and coconut yogurt or a drizzle of honey.

‍Coconut Almond Bark

‍Ingredients: 2 cups shredded coconut, 1 cup toasted almonds, 8 ounces dark chocolate, Himalayan sea salt

Instructions: Line a baking sheet with parchment paperCombine 2 cups finely shredded coconut and 1 cup toasted almonds in a large bowlPlace 8 ounces dark chocolate in a double boiler (or a bowl placed over a bit of simmering water) and melt it. Pour the chocolate over the coconut mixture and stir to combine.Let cool a few minutes and then drop by the tablespoonful onto baking sheet. Finish with a few grains of salt on top of each. The mixture will be a bit crumbly, but will set as the chocolate cools. If your kitchen is on the cool side, the clusters will set over the course of an hour or so. If you want to speed up the process a bit, pop them in the refrigerator.

‍Snow Balls

‍Ingredients: ⅓ cup unsalted almonds, Dried apricots, Dates, Coconut flakes

Instructions: Pulverize 1/3 cup unsalted almonds with a food processor and set aside. Then blend a handful of dried apricots in a food processor, adding a drop of hot water to blend easier. Do the same with a handful of dates (take pits out first). Mix apricots, dates, and almonds together to form a paste. Form into balls and then roll in coconut flakes. Makes 12 bites.

There is not just one kind of PCOS (Polycystic Ovarian Syndrome), in fact that are several types and knowing which PCOS type you have is key to knowing the right treatment protocol for you. Every type of PCOS is given the same name, even though the root causes are actually quite different. Of course, in mainstream medicine, every type of PCOS is also managed with the same suggested treatments, even though these treatments only work for some women, some of the time. Different types of PCOS also have different symptoms - not all women with PCOS are overweight, or have acne, or have excess hair growth - and this confusion can delay diagnosis, and therefore delay proper treatment and support. I personally had the type of PCOS that is rooted in insulin and food sensitivity. I’ve been able to put my PCOS into remission with the FLO Living protocol for almost 20 years now. It has meant I no longer struggle with my weight, my skin, my hair, or any of the other symptoms I used to have. However, it’s ongoing, I am mindful of my PCOS every day and I’ve created a lifestyle around what helps me to feel good despite this diagnosis. There are a few types of PCOS, and different causes behind them, as well as varied symptoms. The way you’ll know which you have is by looking at symptoms, and following up with blood tests or an ultrasound to look for cysts on the ovaries. The first sign for all women is irregular cycles and missing periods. If you know you’re not ovulating and your cycles are messed up, the next step is to figure out which PCOS you’re dealing with exactly.

The 3 types of PCOS on the spectrum

• Insulin-resistant PCOS - this is the most typical and common PCOS type. High insulin levels stop ovulation in its tracks, causing irregular cycles and symptoms. The insulin resistance is brought about by diet. The symptoms are weight gain or obesity, acne, hirsutism, mood swings, and lack of periods. Women with this kind of PCOS are usually considered borderline diabetic.
• Inflammation-based PCOS - this is the kind of PCOS that can be seen in women who are not overweight, but normal weight or even underweight, and don’t feel they have any of the classic symptoms of PCOS. The inflammatory response that stops ovulation and causes irregular cycles comes from the body’s response to foods like gluten, dairy, sugar, soy, or from overexposure to endocrine disruptive chemicals whether it be from chemical lawn spraying or frequent use of the dry cleaner. There are multiple influencers that can cause suppressed ovulation and irregular cycles. It could be an over-reliance on artificial sweeteners (I’m talking too much Diet Coke or Stevia-based products). It could be due to poor diet, especially if you’re eating very little, only vegan, only raw, or no carbs whatsoever. The lack of ovulation will cause symptoms, but it won’t necessarily look or feel the same as common, insulin-resistant PCOS.
• Synthetic Hormone-Induced PCOS - this kind of PCOS is common for women who have been on the pill or other hormonal birth control like the implant, shot, or ring, for a long time. They will come off and see their periods do not return. The synthetic hormones shut down communication between the pituitary gland and the ovaries in order to prevent pregnancy and often times this can be challenging to bring back online.

It’s also possible to have a combination of these types of PCOS, as I did, or for the root cause of your PCOS to change and develop over time. This is why the FLO protocol is uniquely supportive for the PCOS “spectrum” that exists as it addresses all the root causes.

Common treatments for PCOS

Once you’ve got to grips with your PCOS type, the next step is to consider your treatment options. I’ve explained previously why the two most commonly prescribed PCOS treatments - Metformin and the birth control pill - are not very effective. Metformin is only effective for women with insulin-resistant PCOS, and even then I recommend only short term use paired with changes to diet and lifestyle (https://www.floliving.com/metformin-for-pcos/). I have assisted many women for whom Metformin did not work to manage and control their PCOS symptoms using the FLO Living protocol. The birth control pill just acts to mask the problems with PCOS. It may suppress symptoms short term, but they will return when you stop using it and they could be even worse than when you started. The pill happens to exacerbate many of the root causes of PCOS, including insulin-resistance and inflammation.

Natural treatments for PCOS

Vitex is not a good option for all women with PCOS, even if you are looking for a more natural treatment. Women with inflammation-based PCOS may find Vitex helps them, but if you have a different type, Vitex will worsen your symptoms.The FLO Living protocol works for all the types of PCOS I’ve mentioned here to address the root causes. For all PCOS types I recommend this 3 stage strategy for natural treatment:

1. Stabilize blood sugar
2. Eliminate endocrine disruptors
3. Improve estrogen metabolism

Women with all types of PCOS can benefit from:

• Magnesium supplementation
• Good quality sleep
• Eliminating sugar
• A focus on strength training

Other thoughts for your type of PCOS:

• Insulin-resistant PCOS - Focus on your blood sugar stability -  lots of cinnamon for blood sugar regulation, in supplement form and/or sprinkled on your meals, plus brisk exercise after eating to prevent an insulin spike, like a walk after dinner.
• Other types of PCOS - if you don’t have the common symptoms of insulin-resistant PCOS, because you’re normal weight or even underweight, with clear skin - then you need to look carefully at whether you’re feeding your body enough and the right kinds of nutrients for it to make hormones. The communication between the pituitary gland and the ovaries has broken down and needs to be reestablished. Whether you came off the pill last month or last year you can follow my protocol for that transition to help jumpstart your ovaries. You can also realign with what would be a regular cycle by syncing your diet and lifestyle to the moon phases. This heightened awareness coupled with a gentle progression towards living in your FLO can bring back your period.

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 know what kind of PCOS you have? Second, have you tried the pill, Metformin, or Vitex already?Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Is Your Period Healthy?

How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

I haven’t had cow dairy for some 20 years. The signs that dairy wasn’t right for me were there from when I was a kid. I had recurrent tonsillitis and ear infections and major constipation issues. This inflammatory response was caused by my body’s inability to breakdown the A1 casein in the regular dairy that I was consuming through the cheesy and buttery Italian fare that was the daily diet of my whole family. When I developed the FLO Living protocol, I was able to understand that dairy in my diet was a trigger for my PCOS symptoms - the acne, depression, and weight gain. Since then more and more research has revealed the problems with the A1 casein that is in the majority of dairy we consume here in the US (and many other countries). Now I recommend that my clients - whether they have fibroids, or endometriosis, or PMS, or heavy periods - go dairy-free as an essential step in managing and eliminating their health issues.

How dairy is hurting your hormonal health

1. Dairy creates inflammation in the intestinal tract which can hinder your fertility, disrupt ovulation and create irregular cycles and missing periods.
2. Dairy can throw off your body’s own estrogen production by introducing artificial growth hormones. Most dairy cows are injected with genetically modified growth hormone to produce more milk than they would naturally.
3. Dairy containing antibiotics will negatively impact your microbiome to prevent effective estrogen metabolism. It will also negatively impact your own immunity.
4. Dairy cows are invariably fed with GMO corn and soy which sets you up for estrogen overload. GMOs are endocrine disruptors, as is processed soy.
5. Dairy depletes your magnesium stores which throws off your pituitary and adrenal glands.

How to make the transition to dairy-free and my favorite dairy-free alternatives

Dairy isn’t just bad news for women, it’s bad news for everyone, which is why neither my daughter nor my husband have cow dairy. I feed my daughter a little dairy and only the kinds which do not contain the problematic A1 casein. Dairy isn’t her main source of calcium, however, as there are many other better sources, including sardines, figs and greens. We needn’t feel reliant on dairy for our calcium needs. Although during my pregnancy and early months of breastfeeding I enjoyed goat’s milk yogurt a couple of days a week, I am back to being dairy-free completely. At the time, my body signalled to me that it wanted and needed a little dairy and I listened. But I know that even a little dairy, of any kind, for me can trigger sneezing and congestion in my sinuses. A 2014 study published in the European Journal of Clinical Nutrition reported that the inflammatory impact is not found with dairy that contains A2 casein rather than A1. A1 casein is found in the milk of the Holstein Friesian cows used for the majority of industrial dairy farming. A2 casein is found in the milk of Jersey and Guernsey cows, Asian and African cow breeds, sheep and goats.You can purchase milk, cheese and yogurt from Jersey or Guernsey cows here in the US. My favorite brand is St Benoit, which is an organic range including milk, yogurt and cheese, produced in Sonoma County, California. But in my household the dairy that is mostly on offer is goat’s, partly because it’s much easier to get a hold of and you can be certain is does not contain A1 casein. Organic and grass-fed goats is a perfect dairy alternative for children and it’s what I give my daughter in addition to a rotation of home-made nutmilks. Despite being a cow dairy-free household we still have ice-cream in the freezer - my husband’s favorite brand is LaLoo’s Goat Milk Ice Cream, but I love Coconut Bliss. My husband enjoys cheese occasionally and so we keep on hand a sheep’s milk manchego. When it comes to milk alternatives for cooking and drinking - I like to get nut varieties because you get a higher nutrient content with those than you’ll find with grain-based varieties. It’s ideal to make your own nut milk at home as you’ll avoid the acidic acid found in most store-bought kinds. I personally like to rotate with almond, cashew and coconut. My personal favorite is the Native Forest coconut milk. 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 already dairy-free? Second, do you have PCOS? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Is Your Period Healthy?

How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

The best way to avoid overindulging on Thanksgiving is to keep your own needs front and center throughout the holidays. That doesn’t just go for Thanksgiving either, but also all the holiday parties and celebrations to come.

When you have been working to restore your hormonal health and have committed to your goal of banishing your PMS, or managing your PCOS, or preventing your horrible period cramps each month, then a desire to overindulge, binge, or eat hormonally-toxic foods is less likely to come from within you, and more likely to be down to pressure from family and friends to do as they do and forgo your health for the sake of preserving tradition. It’s hard enough to turn away the mashed potatoes, sweet potatoes covered in marshmallow, the cookies, the cocktails, but it can be even harder when you’re a lone health ranger in your family.

There’s no need to hurt yourself with food. The holidays are about coming together and spending time with those you love. Be a good “host” to your body during this time. Don’t feel pressured to be a good guest or a good host to others by eating and drinking in a way you know will cause you suffering later.

As women we tend to be socialized to be people-pleasers. I’m here to say, you don’t need to make everyone happy at the expense of yourself. You deserve to put yourself and your health goals first, whether that’s your desire to conceive or your desire for clear skin - if it’s important enough to you that you’re here reading this, it’s important enough that your friends and family support it. It’s a great opportunity to practice holding firm healthy boundaries and compassionately sharing your new point of view with those willing to hear.

That said, I want you to feel good even if you have overindulged this Thanksgiving! So here’s how to detox from 3 of the most common holiday experiences.

Carb Overload

You’ve eaten too much white bread, mashed potatoes, or pastry-heavy desserts. The gluten and the sugar are endocrine disruptive and you need to off-set your exposure if you want to avoid symptoms like an irregular cycle, missing period, acne, mood swings, cramps and more.

How to detox

Have a “Paleo day” post Thanksgiving to prevent a cycle of carb-cravings and limit the damage to your hormones. For breakfast, have eggs with coconut oil. For lunch, have some of that leftover turkey with avocados and greens. Have a cup of bone broth, too. Steer away from the grains and gluten-free carbs today and give your gut the break. Take a fiber supplement to sweep out the white flour residue. It’s always a good idea to take a brisk walk right after eating carbs - it’ll help your body use up the glucose for fuel.

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Sugar High

Sugar causes hormonal havoc - mood swings, PMS, missing periods, infertility. There’s not much good I can say about the white stuff.

How to detox

Resist reaching for “the hair of the dog” sugar-wise and eating some dessert for breakfast. Sugar is highly addictive, so you’re best to turn to the “methadone-like” alternatives of sweet potatoes, butternut squash, parsnips, and yams to curtail your cravings and bring you down gently without the withdrawal anxiety, moodiness and stress. Interval training (fast walking followed by a slower pace) will help you today.

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Excessive Alcohol

A glass of good red wine won’t hurt you, but 3 or 4, or even worse, hard alcohol cocktails, and your body’s hangover will continue way beyond the headache. Alcohol raises your estrogen levels, and makes liver function more sluggish, leading to estrogen dominance - the root cause of many hormonal health issues.

How to Detox

You’ll want to concentrate on detoxing your liver so it can go back to processing your hormones and avoiding build-up. Take a B vitamin supplement and a high-dose vitamin C supplement in the morning. Drink lots of coconut water throughout the day. You can also whizz up my liver detox juice: combine a handful of spinach, 4 stalks of cucumber, half a bunch of cilantro, one-third a bunch of parsley, half a lemon with rind, half a green apple, and a small carrot in a blender or juicer. A hatha yoga class will help you sweat it out.

A new study on a male hormonal contraceptive injection sparked a discussion this week that drew focus to the kinds of side effects women experience from their birth control methods. The male study participants suffered mood changes, acne, and suppressed fertility post-trial. These side effects were viewed by the researchers, and experts, as reason enough to halt the study completely. Women, unsurprisingly, took to social media to vent their outrage - these are the exact same side effects women experience on the currently available female hormonal contraceptives. They’re also the kind of side effects unfortunately frequently dismissed or played down by doctors. Many of you commented on our FLO Living Facebook page with your own stories and shared concerns about the burden placed on women to prevent pregnancy. Multiple studies on female hormonal contraceptives have concluded that women do experience unwanted side effects. I was glad to see the reaction this week - women being honest about their experiences, demanding to be taken seriously, and saying “enough is enough.” Women do not deserve these side effects any more than men do. Every year new brands, types, and formulations of hormone-based birth control are released and women are pressured to use them. We are conditioned to believe that suffering is part of being a woman and so we tolerate more than we should, and instead we should have a zero tolerance policy on feeling bad in our bodies. As I watched this conversation unroll, I wondered how many women know that these side effects - mood changes, acne, suppressed fertility post-pill - are just the tip of the iceberg when it comes to the negative impact hormonal birth control has on the female body. We are quite familiar with the short term, sometimes near-immediate, negative effects - like bloating, weight gain, mood swings and nausea - but fewer of us are aware of the long term impact of hormonal birth control, the kinds of issues it can be difficult to reverse even when you come off the pill, and can impact your long term health.

The long term side effects of hormonal birth control for women

1. Damaged microbiome - hormonal birth control acts just like an antibiotic in your gut, destroying the essential microbiome balance. If your doctor prescribes the pill for PCOS specifically, you will find it will only worsen the problems of weight gain and insulin sensitivity, because of the impact on gut flora. Just recently research revealed the pill can trigger Crohn’s, a symptomatic disease of imbalance in the microbiome. The microbiome is a new frontier for medicine, and more and more research is getting published that shows a healthy microbiome is necessary for good physical and psychological health. Repairing a damaged microbiome, while not impossible, takes time. The impact of the pill on the microbiome will last long after you stop taking it without concentrated, focused actions to replenish good gut bacteria.
2. Increased inflammation - if you are prescribed the pill for cramps, PMS, or other common period problems (as many women are), you should know that those issues result from hormonal imbalance and inflammation in the body. The pill does not treat these root causes, but can mask the symptoms you experience. This puts you at higher risk of the big diseases of inflammation - heart disease, cancer and dementia - later in life. You need to tackle cramps and PMS as soon as possible, from a functional medicine standpoint, with the right food and supplements.
3. Micronutrient deficiency - hormonal birth control prevents the absorption of micronutrients, vitamins and minerals. It robs your body of B vitamins, magnesium, and vitamin C in particular, which has short and long term impacts on your health. These are essential for hormonal health and can lead to infertility issues post-pill. Once you’re micronutrient deficient, and prevented from absorbing what you need even from additional supplementation, you are set up for poor physical and mental health. It takes a nutrient dense, targeted diet after stopping using hormonal birth control to replenish your body’s reserves and repair the avenues of absorption.
4. Suppressed ovulation - research has shown that consistent ovulation protects women’s long term health, especially when it comes to avoiding issues like osteoporosis, heart disease, heart attacks, and breast cancer (all top killers of women). Hormonal birth control (except, sometimes, the hormonal IUD) suppresses ovulation. Suppressing ovulation for years, decades even, has long term consequences, even if ovulation returns shortly after you come off the medication. Exposure to synthetic hormones plus a lack of exposure to the body’s own hormone cycles is the root cause. Ovulation is important, not just for when you want to conceive.
5. Masked reproductive health issues - the pill is not a real treatment for reproductive health issues - from PMS to PCOS. Hormonal birth control can help manage symptoms for some women, but it is only a band-aid solution. This can be dangerous, because it can mask issues long term, if women are not diagnosed prior to being prescribed hormonal birth control. Once you come off the method, the problems will return and potentially have worse symptoms than before, as well as becoming harder to treat and resolve. It’s better to tackle these problems head-on and not wait until you’d like to conceive or suffer the long-term health consequences.

I know that many women depend on hormonal birth control to avoid unplanned pregnancy, which is why I have already outlined the best non-hormonal contraceptive options. If you are currently taking the pill or using another form of hormonal birth control, please follow my steps to transition off, as this will help you avoid the negative fall out for your health and a return of any symptoms you may have experienced before.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 use the pill? Second, have you experienced side effects? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Is Your Period Healthy?

How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

Have you been hearing about the wonders of collagen for your skin and hair? Collagen is suggested as a beautifying aid everywhere these days. But what exactly is it and do you really need it? We're going to take a deep dive into this topic - the benefits of collagen, the best kind of collagen, and how it connects with your hormonal health. Collagen does have many benefits, but we don’t often hear how it can benefit our insides as much as our outsides.

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Collagen as an anti-aging supplement

Collagen is a protein that is found in our bodies - our muscles, bones, skin and tendons. As we get older collagen depletes, and this leads to sagging, aging skin and aches and pains in our joints and muscles. We need collagen to look and feel youthful.

The inside game is feeding our body what it needs to stay youthful, supple, and healthy - which includes collagen supplements. Collagen is a much better choice than toxin-laden anti-aging creams that are endocrine-disrupting or adding toxins to your body like Botox, which compromise your liver function.

The benefits of collagen for your hormones  

Does collagen affect the menstrual cycle? Bodies are complex and many of our internal chemistries are related. In addition to the widely known collagen benefits to skin and joints, collagen also has other interactions that are not as well publicized, including benefits to your hormonal health. If you notice changes when you begin taking collagen, this list may help you understand the deeper connections between your body and taking a collagen supplement:

• Collagen is a great source of amino acids (arginine, glutamine, glycine and proline). We need amino acids to produce healthy levels of hormones.
• Collagen can help with gut health issues like leaky gut syndrome, repairing holes in the gut and preventing the inflammatory response (and subsequent hormonal havoc) that can come from food passing through these gaps, undigested.
• The amino acid glycine is liver-supportive, helping your liver function to process and eliminate pesticides, xenoestrogens, and other avoidable and unavoidable toxins from the environment, food, and products we use.
• Collagen supports healthy thyroid function and offsets cortisol (stress hormone) imbalance.

Collagen vs. gelatin

You may have heard the terms collagen and gelatin used interchangeably. That’s because gelatin is actually a part of collagen. When collagen is heated up - say, when you’re making chicken soup, or bone broth - it breaks down to become gelatin. They have very similar nutritional profiles and benefits, because they come from the same source. However, gelatin is a way we can most easily get the benefits of collagen. Unless taken in raw supplement form, cooking collagen is the easiest way to eat it and absorb its benefits.

Making bone broth is a great way to do this (see below), but you could roast a whole chicken, turkey, duck or a beef or lamb joint. This will also give you the benefits of gelatin, from including the bones, tendons and ligaments which contain the collagen. Another option is to buy gelatin powder and add this to smoothies.

The best way to get the benefits of collagen and gelatin

There are so many supplements available on the market to choose from. Look for a product that blends collagen, MSM, and Vitamin C for the best results. Be prepared to take it for up to 3 months before you see results.  We also recommend drinking bone broth. It is hormone-balancing and super nourishing. Here is a simple recipe, or you can buy fresh bone broth online for delivery or purchase it from your local Whole Foods or natural foods store. Finally, you can purchase a gelatin powder and add it to smoothies - it's a great protein source and gives you bioavailable building blocks to make collagen.

The FLO Living protocol includes a gluten-free diet plan, and I personally have been gluten-free for many years. If you have irregular periods, PCOS, acne, mood swings, bloating, infertility issues, then you will benefit from going gluten-free. This does not mean you have Celiac disease - it is far more likely that you have a common gluten sensitivity. Gluten is not good for your hormonal health, which is why I recommend removing it from your diet when you follow the FLO Living protocol. From my experience, women who commit to this overcome their health issues much quicker and with more success.

How gluten affects your hormones and your health

From a hormonal standpoint, a gluten sensitivity means that gluten causes inflammation in your intestines. That inflammation causes cell connections in the lining of the gut to break down. These tiny gaps allow microscopic food particles to pass through into the bloodstream undigested.The body reacts to this with an immune response. This increases inflammatory markers in your system as a whole. That inflammation signals to the adrenals that there is now an increased element of internal stress. Over time, that creates an increase in cortisol secretion and disrupts thyroid hormones, insulin secretion, and ovulation. This is when the hormonal dysregulation happens and symptoms from increased PMS to infertility can present.

Gluten vs. Glyphosate - why you should avoid gluten

Even if you don’t think gluten has an affect on you - perhaps you’ve gone through an elimination trial or observed your body’s response - you need to consider the impact of glyphosate. Wheat is sprayed with glyphosate-based pesticides (or RoundUp) here in the US (and some of Europe where there is a movement to ban this pesticide, with some countries already implementing the ban). Exposure to pesticides in wheat, in addition to the gluten, elevates estrogen levels and can worsen pre-existing hormonal conditions or create new ones. This pesticide(like all pesticides) is xenoestrogenic (meaning it contains synthetic estrogens). It will disrupt your hormones and cause hormonal health issues like irregular cycles, PCOS, and infertility. Stephanie Seneff, a senior research scientist at the MIT Computer Science and Artificial Intelligence Laboratory, has evidence to show that Americans have been shown to have 10 times this chemical in their urine as Europeans.

How to give up gluten

If the idea of giving up gluten is horrifying to you then, take it from someone who’s been gluten-free before it was “cool” - it’s a great time to go gluten-free! These days you have so many options - I love that my local Le Pain Quotidien serves amazing gluten-free loaves and that Food for Life makes tasty black rice-based gluten-free bread. That said, I prefer not to rely on gluten-free packaged foods (which can come along with lots of unwanted, unhealthy additives) and stick to good quality gluten-free bread plus whole grains. Here’s how I make gluten-free work for me:

• I keep a good loaf of gluten-free bread on hand for tartines for breakfast (this is how I get over my sandwich-envy, really the only thing I miss).
• If I do eat a bite of gluten - which is very rarely - or if my husband insists on having it occasionally for himself, we only choose organic sourdough bread. The fermentation process makes the grains more digestible and less reactive in your intestine. The organic flour ensures it is pesticide free.
• I eat wholegrains every day, Cycle Synced to the FLO Living protocol (brown rice, quinoa, amaranth, buckwheat, oats, millet). This combats those carb-cravings. I also eat lots of sweet potatoes, carrots, and lentils.
• I soak all my grains overnight in apple cider vinegar to break down the phytic acid they contain, which can block nutrient absorption. This makes the micronutritients more bioavailable.
• I use coconut flour to make all my baked goods - pancakes, brownies, banana bread - so I don’t miss out on the desserts and treats I love, but also so I can fill myself with gut soothing lauric acid from the coconut flour and oil.
• If I find eating gluten is unavoidable for some reason (a restaurant meal, or a friend’s dinner party, or you eat it by mistake) then be sure to make yourself my gut-healing smoothie recipe to have every day for a few days after. Take a teaspoon of mangosteen powder, the same of chlorella, the same of spirulina, a tablespoon of flax, ¼ tsp each of ginger and turmeric, a handful of blueberries and some banana, and a splash of almond milk, 1 tsp coconut oil and whizz up in your smoothie maker. This will offset the impact of the gluten on your gut health and help your liver to process the glyphosate.

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

Good things come in threes:

I want to hear from you!First, do you think you’re gluten sensitive? Second, do you have infertility issues? Third, everyone you know is hormonal – spread a little good period karma and share this article on social ;)

Is Your Period Healthy?

How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

Hot flashes might be more commonly known as a symptom of menopause, but you can actually start experiencing hot flashes during perimenopause. Perimenopause begins at 35 for all women. There is quite a long build up and slow shift in your hormonal patterns before you enter menopause and your period stops entirely. Your body stops making as much of estrogen, progesterone and testosterone and it can be more sensitive to imbalance. How much you feel this shift in terms of symptoms will depend on your diet and lifestyle. Hot flashes are not inevitable or a necessary part of this stage of your life. When my clients are entering their perimenopause years I encourage them to eat and live in a way that supports healthy, optimal hormone production. This is why I’ve developed some special recipes specifically for hot flash relief. Even though perimenopause begins at 35, you can delay the aging process that would otherwise come part and parcel with declining hormone production. You can keep your energy, your sex drive, your youthful skin and figure for many more years, just by eating the right hormone-friendly foods. You can avoid common perimenopause symptoms like hot flashes, weight gain, acne, low energy, low libido, moodiness and missing periods by eating with hormonal consciousness. Once you know what’s happening inside your body, you can know what to do to make yourself feel and look good. Your hormones help to regulate your body temperature, so when you have a hormonal imbalance this can go haywire - causing hot flashes. Low estrogen can cause your hypothalamus (your internal thermostat) to stop working effectively. When estrogen is low, the body produces more FSH (follicle stimulating hormone) and LH (luteinizing hormone) - these increase blood circulation by dilating your blood vessels, and so produce the feeling of hot flashes. The best way to prevent hot flashes is to address this root cause - the hormonal imbalance - and support your body in producing higher levels of estrogen and progesterone.

Hot flash relief recipe

I have several special recipes I pass along to my clients who are experiencing hot flashes as a part of perimenopause. If you’re interested in discovering more meal ideas to prevent hot flashes and want further tips on avoiding other potential symptoms of this phase - like weight gain, acne, moodiness - check out my previous articles on the topic for lots more information. The tofu, soy and flax in the hot flash relief recipe I share below will increase your natural levels of plant-based estrogen to help increase your overall levels. The black sesame seeds contain high amounts of calcium (more than a serving of milk) and can also relieve symptoms of hot flashes and insomnia. Flax is a fiber-rich food source and will help your body process and eliminate unneeded hormones - balancing out the added phyto-estrogens from tofu and soy.

Hot Flash Healing Tofu Nibbles recipe

This recipe is perfect for an appetizer, a part of your lunch, a snack or even for a dinner party with your perimenopausal friends! To make these nibbles you’ll need: 1 block organic GMO-free tofu1 T soy sauce1 T unrefined sesame oil or coconut oil1 T coconut nectar or honey2 tsp black sesame seeds2 tsp flax seedsTake a block of Organic GMO Free Tofu. Cut in half inch cubes. Make the “glue” by mixing the soy sauce, sesame oil and blackstrap molasses. Coat the cubes in the sticky dressing. Grind in spice grinder the sesame and flax seeds. Toss the cubes through the seed mixture while still moist and coat thoroughly. Bake at 350 for 15 minutes. They will come out nice and chewy and delicious. Snap a picture of your nibbles for our Twitter or Facebook and we’ll share the best. Tag with #hotflashrelief 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 hot flashes Second, do you think you might be in perimenopause? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Is Your Period Healthy?

How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

Once you’ve tracked your symptoms - the tiredness, the lack of sex drive, the acne, the weight gain - back to your hormones, you’re already on the right path, headed towards good health. But, what’s next? However you choose to pursue treatment, you will need to get your hormones tested. The results can provide the confirmation you and your healthcare provider need to move forward and make important decisions.

Getting your hormones tested is a perfectly logical next step in this process and it can be eye-opening. There’s just one hormone test all women should get when they start to suspect their hormones are not in balance. This one hormone test will provide you with the overview that you’re looking for and give you the essentials on what’s happening with your hormones.

That said, there are other ways you can get to grips with the root cause of your symptoms and come to understand what your body needs to feel good and healthy. Let’s take a look at the hormone test, and then come back to how you can, at home, figure out the hormonal fix you’re in.

The one hormone test all women need

When you visit your OBGYN you will want to ask for the Female Hormone Panel. This hormone test measures your estrogen, progesterone and FSH (follicle stimulating hormone) levels. Make your appointment so that you’ll be getting the test during your follicular phase (in the next few days after your period has ended) - this is the best time to test these hormone levels.

• Your FSH level indicates your ovulation status - whether you’re ovulating regularly and therefore fertile (this is particularly important if you are trying to get pregnant)
• Your estrogen and progesterone levels will reveal why you are symptomatic by indicating estrogen dominance or progesterone deficiency

When you get your results you’ll be looking to see if:

• FSH is higher than 15, as this can indicate irregular ovulation, fertility issues, and perimenopause.
• Estradiol levels are between 27 and 123 pg/mL, the normal range. It’s better to know what’s normal for you, preferably by looking at previous hormone tests you’ve had taken since you were a teenager. If this has not been a norm for you, then know that the most common imbalance issue is high estrogen levels, on the higher end of this normal scale or above.
• Progesterone levels are 5 to 20 ng/mL, the normal range. Again it’s better to compare your previous normal from prior hormone tests, but otherwise know that the most common imbalance issue is low progesterone, or progesterone deficiency with a number on the low end of this normal scale or below.

If you find yourself in the situation in which your numbers are within the normal ranges, but you still feel that your symptoms are down to a hormonal imbalance you can choose to test yourself instead with a 30 day saliva-based protocol. Hormone levels can range quite widely through a day and a week, so this will give you another level of accuracy and detail. From this point you can start a new tradition of getting your hormones tested every 2 years. This file of data will be really helpful to you throughout your life - and it should aid in you in getting to know your own normal range, unique to you, as well as the numbers that make you feel bad or cause you symptoms.

The hormone test all women can do at home

While lab work like the Female Hormone Panel is super valuable information - especially once you have a personal database of tests that track your body’s progress - there are ways you can check in on your hormones, at home, without the assistance of your OBGYN. If you’re experiencing symptoms - like PMS, acne, low sex drive, mood swings - the next time you get your period, look at what color it is! Like really look. Look at the color of the bleed, the consistency, note how long your period is, how it starts and how it ends...numbers on a page (like your hormone test results) can be hard to connect back to how you feel, but your period is right there in front of you. It’s a part of you and it’s a visual indicator of what’s going on with your hormones. You can tell what kind of hormone imbalance you are dealing with by observing:

• The color of your period blood (bright red, dark red, brown, pink)
• The way it starts (with spotting, in the morning, intermittently) and the way it ends
• The consistency of the period blood (is it thin, watery, clotty and thick, heavy or light)
• The length of time you have your period
• How much you bleed (how many tampons or pads are you using each day)

This easily observable, immediately accessible information is right there for your understanding. Notice it, note it, actually write it down if you like in a period diary and it can give you so much important information.

But, how to know what it all means?

Well, you’re in luck, because I recently created the V-Sign Type™ Quiz. It’s a simple questionnaire that asks you the right questions to get the necessary information about your period in order to pinpoint and diagnose your specific hormonal situation. You will receive your results immediately in an email (including whether you’re likely to be estrogen dominant, progesterone deficient, or have problematic FSH levels) and be able to download, again immediately, basic information on how to move forward with treating the hormonal imbalance. Just like a hormone panel, these results can set you on the right path to good health.

The question I hear most often from women is, “What is the best diet for my PCOS?” It’s usually followed up with a run through of all the popular diets, “Is Paleo the best diet for PCOS? How about Low Carb? How about Macrobiotic? Vegan? Weight Watchers? Raw?” The great news is that when you’re looking for the best diet for your PCOS, usually you’ve already come to realize that you need to treat the root cause of this health issue with the right foods. That realization, in itself, is a huge step. Perhaps you’ve tried Metformin and it just didn’t work for you, or you only ever wanted to use this medication short-term. Now, every body is different, and your PCOS may be different from your sister’s PCOS or your friend’s PCOS, but there are certain guidelines, diet-wise, that all women will benefit from following. I have helped many, many women with all kinds of PCOS (different symptoms, different life stages, different experiences) to manage their symptoms long term and feel better within weeks with the FLO Living diet. But first, let’s look at these guidelines and what the best diet for PCOS must include if it’s going to work. Here are some of the problems with popular diets if you have PCOS:

• Eating too much animal protein (I’m looking at you Paleo, Atkins!) can prevent ovulation. It increases the amount of estrogen in the body, creating hormonal imbalance. A Harvard School of Public Health study showed women who eat more animal protein than plant protein ovulate less frequently. We need protein, yes, but we actually don’t need all that much - excess consumption of protein actually converts to sugars. It’s hard for the female body to breakdown all that meat, especially when your cycle is at peak estrogen levels already.
• Most women with PCOS struggle on a Low Carb diet (hi, Atkins, Paleo, South Beach, etc!). While it’s important to recognize that there are bad carbs (white bread, pasta, potatoes) and good carbs (whole grains), and while it’s important to avoid gluten on the whole, cutting back carbs can make a PCOS sufferer feel even worse, because it kicks in blood sugar instability. I suggest brown rice, quinoa, buckwheat on a daily basis, and when you get to your pre-menstrual phase you’ll be thankful for the option of sweet potatoes! It can feel easier to stop eating carbs in the first half of your hormone cycle (the follicular phase), but the shift that happens in the second half makes low carb diets unnecessarily punishing.
• A diet that is too reliant on grains for protein and for feeling full and satisfied - like a Vegan or Macrobiotic diet - can create gut dysbiosis and decrease absorption of all the key nutrients that are required for hormonal balance, especially if your grains are not processed properly - ie soaked. If you have PCOS, this will make your symptoms worse. Whole Grains are great, but not in large amounts. Grains can stop you from carb-loading or feeling the craving for bad carbs like white bread and pasta, but you need to be careful for to go crazy with grains either! You only need a half cup serving at one time.
• Any diet that encourages calorie-restriction (Weight Watchers, Raw, etc) will cause spikes and crashes in your blood sugar, making your PCOS symptoms much worse. Processed foods increase inflammation and often contain foods that are toxic for your hormones like pesticide-laden vegetables, dairy, gluten, and non-organic, GMO, processed soy. Many fresh juices contain as much sugar as a glass of Coca Cola and are treated by your body exactly the same way. Whole foods are a much better choice for women with PCOS and any woman who is hormonally-sensitive. The stress that calorie restriction puts on your body provokes an internal inflammatory response. For the most part, these diets can only be followed short term, and then you will be primed to over-eat, even binge, when you have the chance. Many studies have shown calorie-restriction diets simply do not work longterm.

When I first developed the FLO Living protocol I was experimenting on myself. Believe me, I tried all of the diets I’ve mentioned here, first. I found what worked for me and my PCOS - the foods that manage my symptoms of weight gain, acne, and depression. Over the years, I’ve worked with thousands of women with PCOS of different kinds and I’ve honed and refined and perfected my diet protocol to support them all in overcoming their own symptoms to move forward, feeling better. I have followed up with my clients over the years and seen them continue with the FLO Living diet long term without a problem. They’ve carried it through their lives and never feel restricted or deprived or, importantly I think, hungry! These other diets - Paleo, Macrobiotic, Calorie-restriction, Fasting - are not based on your unique female biochemistry, they’re based on research that doesn’t take into account the effects on mood, energy, and appetite throughout the menstrual cycle. Essentially, they were created for men and male biochemistry, male hormone patterns. No wonder they don’t work for women with PCOS!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 PCOS? Second, which diets have you tried already? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

Is Your Period Healthy?

How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

Do you experience mood swings? One moment you’re good, the next you’re anxious or angry or depressed. You have a great productive morning and then a low, moody afternoon. Your partner, your family, your friends might have started tip-toeing around you, not sure which “you” they’re with at any one time - the happy, calm one or the sad, on-edge one. Does any of this sound familiar? Mood swings can be tough on you and those around you. You have heard me say before that PMS, including mood swings, is not “normal” - it’s the sign of a hormonal imbalance. Whether your mood swings are monthly or daily, it’s not just part of being female and you don’t have to live with it. Getting down to the root cause of your mood swings can help you to get passed them and prevent them happening in the future. Calm, collected, happy days here we come!If your mood swings only happen during your pre-menstrual or luteal phase as a part of your PMS symptoms then I have a wealth of information ready for you on sleep hygiene, morning routines,and PMS-fighting foods. If you think you suffer with depression or PMDD, I have previously shared my thoughts on alternative strategies to antidepressant medications. If your mood swings are anxiety-specific with spikes of nerves, I’ve laid out my favorite natural remedies for you.

The 3 causes of your mood swings

There are 3 main root causes of mood swings - and, thankfully, 3 natural remedies that will deeply treat these problems. With the FLO Living protocol as a foundation these solutions will have more of an effect and be more powerful in their treatment of your specific issue. Just using these suggestions alone and trying to spot treat your mood swings won’t have the results you’re looking for - especially if you are otherwise self-medicating with hormone-toxic alcohol, coffee, and sugar. Root Cause #1: Bouncing blood sugar If you feel cranky, agitated, easily annoyed, irritated or find yourself getting into arguments without really knowing why, you could be coping with bouncing blood sugar. This is most likely if you skip meals, don’t eat breakfast, don’t eat enough (I’m talking just a green juice and salad until 6pm), or subsist almost entirely on coffee and sugary treats or white carbs when at the office. Your blood sugar should stay at a stasis point for the majority of the day, because if it soars and then crashes you will feel it as a mood swing. When your liver is spending all its time and energy coping with crazy blood sugar shifts, it doesn’t have time to detoxify your body and process and eliminate excess hormones - leading to hormonal imbalance including bad PMS symptoms. Natural remedy #1: Sweet potatoesThese are the good kind of carb and so satisfying - they give you that sweetness you might crave, but also that carb density. They are also nutritionally packed with everything your hormones love. A sweet potato for lunch, as a late afternoon snack, or even for breakfast (this amazing sweet potato toast trend took over Instagram last month)will help to stabilize your blood sugar. Root Cause #2: Sleep deprivationA lack of sleep, especially chronically night-in-night-out, will cause your stress hormone levels (cortisol) to go haywire. Recent research showed that sleep-deprivation has a profound affect on women, more so than men, and can lead to mood destabilization or mood swings. A lack of good quality sleep leads to suppressed adrenals, which brings about lowered serotonin (the happy hormone). You think less clearly, can’t concentrate as well, and can’t focus - a recipe for snappiness and irritation if ever there was one!Natural Remedy #2Holy Basil tea is adaptogenic, which means this herb helps your body adapt to stressors. A cup of this tea daily will sooth your adrenals and bring down your cortisol levels (it also helps to regulate your blood sugar). Holy Basil is highly researched and an ancient remedy with proven health benefits. Root Cause #3: Not enough good fats We need good fats in our diet to help our hormones move around the bloodstream (they are stabilized by and travel in lipid fat rings). We also need them for the production of serotonin (that happy hormone). Omega 3 fatty acids act as mood stabilizers. Although more people are coming to understand that low-fat diets can be damaging to your health, there still lingers this suspicion of fats- but I’m here to tell you, we need them! At least the good kind that contain omega 3 fatty acids and medium-chain triglycerides (like coconut oil, avocados and oily fish). Your brain is almost 50% fat and it needs that fat store to produce neurotransmitters and serotonin. Omega 3 fatty acids are amazing in that they also actually block harmful chemicals that can distort and disturb your mood. Natural remedy #3Fermented cod liver oil (I like the “cinnamon tingle” variety, it tastes really good) is an excellent source of omega 3 fatty acids. I am very specific about the brand I buy, because not all fish oils are processed in a way that avoids the transference of toxins and prevents the destruction of their nutritional value. Fermented cod liver oil has been shown in research studies to improve mood in those with depression and to improve overall brain function.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 get mood swings? Second, do you think you have PMDD? Third, everyone you know is hormonal – spread a little good period karma and share this article on social ;)

Is Your Period Normal?

How do you know if your hormones are healthy? The answer is in your 5th vital sign - your period. The color of your flow, frequency of your period, and symptoms you have each month can tell you a lot about your health. There are 5 different V-SIGN TYPES, and knowing which one you have will help you get healthy now and prevent disease in the future. Click here to take The V-SIGN TYPE™ Quiz NOW

Apple cider vinegar has some very specific, very important benefits for your hormones. I like to take a small dose of apple cider vinegar regularly, often as a shot, particularly before carb-heavy meals or when I'm in my luteal phase.

• Apple cider vinegar helps your body to convert the proteins found in food into usable amino acids. Amino acids are the building blocks for many different bodily processes, including the creation of your hormones. So, in drinking a shot of apple cider vinegar you’re actually giving your body what it needs to make hormones and addressing any imbalances between estrogen, progesterone and testosterone.
• Apple cider vinegar balances your blood sugar, preventing blood sugar soars and crashes and supporting healthy, consistent ovulation. It improves overall insulin sensitivity, especially if you’re eating a high-carb meal that day. This is especially important for women with insulin-resistant PCOS.
• Apple cider vinegar contains acetic acid which helps your body to draw nutrients out of the foods you eat. That same acid can help block the absorption of starchy, processed carbs, too.
• Apple cider vinegar balances acid/alkaline levels in the body, allowing good bacteria to flourish in your microbiome. Your microbiome houses the estrobolome, where excess estrogen is processed and eliminated from your body, preventing estrogen dominance.

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How I also use Apple Cider Vinegar

• In cooking - I rarely use balsamic vinegars when making salads - instead I use apple cider vinegar with lemon juice to make dressings. I also drizzle it over sardines and sometimes even add it to a smoothie.
• In my beauty routine - I even use apple cider vinegar as a rinse for my hair to combat dry scalp and dandruff, usually after a coconut oil mask! I do the same after I use a face mask, applying apple cider vinegar as an astringent to tighten my pores.
• When cleaning my house - I use apple cider vinegar as a household cleaning agent to get my kitchen and bathroom sparkling.

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The best kind of apple cider vinegar

I use Bragg Apple Cider Vinegar - it’s raw and organic, the highest-quality apple cider vinegar. And because it’s never heated or filtered, it retains all its goodness so it can successfully bring you all the benefits I mentioned above.

It's important to make sure that the Apple Cider Vinegar has “the mother” - that's the live fermentation sediment that contains all the good stuff that creates the health benefits. Bragg is always made from fresh, organic apples. It’s a versatile vinegar with a crisp, tangy taste. The difference between any other vinegar and apple cider vinegar is the “mother.” This cloudy sediment (you can see it in the bottle) includes small amounts of proteins, enzymes, amino acids, and fiber, as well as plenty of good bacteria for extra probiotic power. That’s where the acetic acid comes from.

Because Bragg Apple Cider Vinegar is unfiltered and unpasteurized, it’s far more effective than other kinds of apple cider vinegar.

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Vitamin B6 is absolutely essential for the development of the corpus luteum. The corpus luteum is a vital yet temporary mass produced in the ovary after the egg has been released, and it is what makes the hormone progesterone. Therefore, B6 is necessary for balanced hormones and preventing progesterone deficiency. Progesterone deficiency can provoke symptoms during the luteal/premenstrual phase and cause miscarriages. If you have signs of progesterone deficiency, you can supplement with B6 and increase the amount of B6-rich foods in your diet. All B vitamins help your body to metabolize the nutrients in the food you eat, as well as break down fats and proteins. However, B6 is particular important for hormonal health.

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Signs of B6 and progesterone deficiency

So, how do you know if you are progesterone deficient? Below are some of the obvious signs. If you have more than one of these symptoms, this could point to progesterone deficiency.

• Brown spotting before or after your period
• A short luteal phase - a normal luteal phase is between 12-15 days long; shorter than that and you may have progesterone deficiency - this could look like having too frequent periods
• PMS symptoms like moodiness, tender breasts, bloating and acne
• Infertility issues - achieving and maintaining a pregnancy - especially experiencing miscarriage
• If you take your basal body temperature each day you’ll see a very low temp rise post-ovulation and then a very fast fall before your period
• If you check your cervical fluid, you might see a lot of cervical fluid continuing through your luteal phase after ovulation

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There are many reasons the modern woman might be low on B6 and therefore progesterone deficient. The opposite side of this hormonal imbalance is, of course, estrogen excess or estrogen dominance. It’s not always about not getting enough B6 in your daily diet, it can be about how prepared your body is to use B6 effectively. It is very easy to become deficient in B vitamins, and that deficiency has the most profound impact on reproductive health.

Causes of B6 and progesterone deficiency

• Stress - when we’re stressed our bodies use up lots of progesterone hormone to make more cortisol, the stress hormone. So you might have enough B6 to make progesterone, enough progesterone, but then you’re so stressed you still become deficient. Lack of sleep can have the same impact.
• Over-exercising - working out too much, especially tackling hardcore cardio during the second half of your cycle can cause internal stress that has the same impact on your cortisol and progesterone levels.
• Alcohol - B vitamins are destroyed by frequent alcohol intake. Even if you supplement and eat B6-rich foods, alcohol will cause you to lose most of it.
• The birth control pill - oral contraceptives are known to deplete many vitamins, including B6. This is because the Pill prevents proper absorption of vitamins by impairing gut health.

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Good sources of B6 from food

You can take a B vitamin complex as a supplement and take additional B6 on top, but the best way to get B6 is from foods rich in this vitamin.

• Wild-caught tuna fish
• Bananas
• Grass-fed beef
• Chicken
• Spinach
• Sweet potato
• Garlic
• Salmon

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As you can see, many of the main sources of B6 are from animal proteins, which makes vegetarians particularly vulnerable to B6 and progesterone deficiency. As well as B6 supplements, if you are facing progesterone deficiency you can also consider using Vitex or progesterone cream to increase progesterone and decrease estrogen excess, and therefore rebalance your hormones.

In previous posts I’ve covered the many sides of acne prevention from a natural, pharmaceutical-free perspective, including the foods you need to avoid, the supplements that will help, and exactly why I never recommend the birth control pill as an acne treatment. But in this post I want to talk about the right skincare routine and products for women suffering with hormonal acne. I used to be a woman suffering with acne - as you know, I had terrible, painful cystic acne all over my face, chest and back as the result of my PCOS and hormonal imbalances. I’ve tried everything. And while I know that preventing acne is a task that must go more than skin-deep - you have to address your diet and lifestyle habits too - I also now know the absolute best products that prevent acne. These products are also hormone-safe, of course. Your skin is your largest eliminative organ, so you have to be very picky and choosy about what you put on it. Whatever goes on your skin, seeps into your pores and your bloodstream. You skin needs to function at its optimal level to help you eliminate excess hormones and other toxins too, and the right skincare products will support that. If you would like more information on the root causes of hormonal acne and adult acne as well as extra support from me on how to prevent acne based on specifics like your age, where on your face or body acne appears, and when you get the most acne, listen to my “Get Gorgeous Skin - Clear Acne Naturally” webinar.

My favorite skincare products for preventing acne

Topical, rapid treatment - use a product that contains sulfur, but won’t dry out the area, if you have lumps, bumps, cystic acne, or a zit emergency! The Naturopathica's Moss Treatment Mask can be used as a monthly mask or just dab a small amount on the acne area and leave overnight. Sulfur, is also found in veggies like kale, and is safe for your skin and safe for your hormones. Everyday facial wash - a gentle moisturizing scrub is the way to go, and it’s much better for you than benzoyl peroxide-based cleansers that go straight through your liver and add to your body’s toxic load. Alba Botanica’s Daily Detox Cleanser is a great choice. Moisturizer - dry, parched skin is actually more prone to acne than well-moisturized skin, which is why moisture zapping products like Proactiv don’t work for long, if at all. I use 100% pure, organic Aloe Vera gel (which is also anti-inflammatory) - Desert Essence has a hormone-safe product. If you live in a very dry climate or have naturally dryer skin then pick a heavier moisturizer that’s super creamy and calendula-based like Naturopathica’s Calendula Hydrating Cream. Face mask - fruit acids used during the luteal phase can help with skin renewal and regeneration. I use the Naturopathica's Pumpkin Enzyme mask in my pre-menstrual phase to support my skin during that commonly acne-prone time.Sunscreen - most of us are not outside in direct suns much of the time and we need that sunshine for essential vitamin D absorption, which is vital for our hormonal health and fertility. I use a zinc-based, physical block sunscreen on my face if I’m at the beach or on a day hike and will be out in the sunshine for a long time. Because of the endocrine disruptive chemicals in regular sunscreens, I prefer to rely on a UV-protective sunhat, sunglasses, and a mineral pressed powder that contains zinc oxide on my vulnerable areas - my nose and chin (like those products made by Jane Iredale) if I’m just out and about on a normal day in New York City.Scalp treatment - if you experience acne, it’s very likely you also have dandruff issues. For this I recommend using regular baking soda on your scalp when your hair is wet, before you shampoo. Scrub baking soda into the scalp, then rinse with water, then shampoo your hair, and then rinse again with Apple Cider Vinegar. Other than that, a gentle, everyday shampoo that is aloe vera based is great - try Shikai Everyday. You can also use the essential oil Neem on your scalp, which is full of moisturizing fatty acids and very soothing. Finally, try a deep scalp treatment once a month with antimicrobial and antifungal, organic coconut oil. 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 hair loss or an overgrowth of hair? Second, do you have acne? 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!

Here at Flo Living headquarters I speak with many women suffering with PCOS who have either been offered Metformin and decided against it or have tried Metformin and it’s not worked for them. If you have a diagnosis of PCOS it’s very likely that at some point your doctor has suggested Metformin. I personally was what would be considered the “perfect” candidate for this treatment when I was in my 20s and suffering with PCOS - overweight, struggling with acne and a complete lack of periods. However, I never tried it myself - instead I created a protocol for myself that became Flo Living. I’ve since helped many women manage their PCOS successfully with this protocol, just as I did my own diagnosis. That said, I speak with women so often about the Metformin option that I want to share my perspective with you. Although I do not dismiss the option completely, I do have some caveats and concerns.

What is Metformin?

Metformin is a first-line medication for those suffering with type 2 diabetes. It is also presented as a treatment for PCOS sufferers who are also overweight or obese. Not all PCOS sufferers have weight gain as a symptom, it depends on the kind of PCOS. Women with the kind of PCOS that causes weight gain are usually insulin resistant. Metformin reduces overall insulin levels. Insulin resistance is when the cells of your body become resistant to the hormone insulin, preventing glucose from entering your cells to be used for energy, and instead causing soaring levels of sugar blood stream bringing about diabetes, pre-diabetes or insulin-resistant PCOS. The connection between insulin and PCOS is blood sugar regulation. We hear about this most commonly with diabetes, but it’s also very important with PCOS. An unstable, constantly spiking and crashing, blood sugar prevents ovulation - this causes symptoms and conditions like infertility, depression, anxiety, acne, and weight gain. For PCOS suffers, Metformin is often prescribed alongside the birth control pill to manage symptoms. Both only mask symptoms as band-aid solutions and do not address the root cause.Should I take Metformin? Most of the research studies that have examined Metformin as a treatment for PCOS show differing and conflicting results. This is probably because Metformin is given to women with a PCOS diagnosis regardless of the kind of PCOS they have and regardless of whether they’ve been properly diagnosed (some women are diagnosed with PCOS when they actually have a different condition - you need both a blood test and ultrasound to confirm). Insulin resistant PCOS is very, very common, but it’s not what every woman has. Women with insulin resistant PCOS will also have been told they are pre-diabetic or borderline diabetic and be overweight or obese.

What can you expect if you take Metformin?

Metformin is not a miracle medication (unfortunately there are NO miracle drugs). If you take it you will not instantly see an end to your symptoms and drop all the weight you have gained. If you have been diagnosed as pre-diabetic and you want to move away from this diagnosis as quickly as possible, then you could decide to take Metformin. This might be the case if you are hoping to get pregnant. Entering pregnancy with insulin resistant PCOS and pre-diabetes will unfortunately set you up for increased risk for gestational diabetes, increased pregnancy weight gain and the worsened health risks that go along with that, having a bigger baby, and therefore higher likelihood of needing a C-section to deliver your baby. Guidelines if you choose to take MetforminI only recommend you take Metformin within these guidelines -

• Take Metformin as a short term triage for a pre-diabetes diagnosis.
• Start taking Metformin already knowing your exit plan from this treatment.
• Simultaneously change your diet and lifestyle to improve insulin resistance (including strictly managing your blood sugar levels and sugar intake, and increasing exercise to lose weight). You may lose some weight if you do both, and you should lose your pre-diabetic status within this timeframe.
• Start the Flo Living protocol so that when you go off Metformin you do not slide back to your previous lifestyle habits, regain the weight, and go back to the pre-diabetic state. The Flo Living protocol will alleviate symptoms of PCOS long term and support regular ovulation and regular periods. It will also prevent sugar cravings, manage your blood sugar levels, and help you to lose the weight.

It’s important to note that I have worked with many women for whom Metformin has not worked at all. They’ve taken it, experienced the side effects, and seen no improvement in their condition - the PCOS or the symptoms of PCOS. I would highly recommend regulating your blood sugar levels with the Flo Living protocol and prepping your body for a healthy, happy pregnancy ahead of time, instead of taking the Metformin route.The side effects of MetforminEven if Metformin does not work for you, it can still cause side effects. The most common side effects are stomach pain, nausea, vomiting and diarrhea. Metformin is not recommended for women with liver disease which is a real problem as many PCOS sufferers have what is known as “fatty liver” - not liver disease, but has similar aspects. Research has also connected Metformin with brain and cognitive impairment.

Women’s success stories post-Metformin with the Flo Living protocol

As I said, I’ve helped many women who have tried Metformin and found it did not help them as they hoped to then come off, manage their PCOS, lose weight, reverse their pre-diabetes, and get pregnant. “Both doctors immediately recommended prescription drugs as an antidote to resolve this issue and prescribed Metformin. Within two days of taking it, I developed severe symptoms and side effects that impacted my GI tract and well being. I knew I needed a change and was willing to seek alternate therapies. I attended a Flo Living seminar. After applying the principles that I learned, I have had my period ever since AND…drum roll...my hormonal level are completely balanced and my diagnosis of PCOS was reversed!” - Judith“I’ve had acid reflux, heal pain, irregular periods, and basically I’m a sugar addict. I have also had a hard time dealing with stress, anxiety, and depression. This program has taught me how to eat and helped me get off medication. I was on Metformin for PCOS, which I’ve stopped taking since starting my program, and I got my period this morning for the second month in a row! Sometimes I’d gone for years without getting my period, so this is incredible. I’ve lost almost 2 sizes – my old size 22s don’t fit at all. I’m now wearing a 20 and soon it will be an 18, since the 20s are a bit big. I signed up for the 3 month program and just decided to extend it for another 2 months since I really want to stay on track and learn more.” - MickiAlways 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 tried Metformin? Second, have you recently been diagnosed as pre-diabetic? Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social ;)

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