In the FLO: A 28-day plan working with your monthly cycle to do more and stress less

by Alisa Vitti

All of these diets completely ignore our cyclical, fluctuating hormones and are geared solely to the 24-hour biological clock.

restricting in one area generally means overdoing it in another, which can throw your body off balance as well.

vary the diets based on the phases of your menstrual cycle.

simplifying your life while amplifying your health.

Before I go grocery shopping, I check the Foods for Your Cycle chart

short list of phase-appropriate ingredients for the week.

“cook” twice a week in big batches.

Sunday I focus on prepping and assembling the main ingredients for meals for the next few days; then, if necessary, I’ll repeat this process on Thursday.

easier to quickly put things together for lunches and w...

grain, a bean dish, a protein, and...

if I roast a whole chicken on Sunday, I will use it in soup, sandwiches, and salads throughout the week.

healthy, nutrient-dense bone broth.

keep our meals to no more than two or three main elements.

luteal phase, I might prepare turkey, sweet potatoes, and mustard greens.

make cooking even quicker, I prepare the elements all the same way, whether I’m baking, boil...

daily meal plans for each phase

adopting just a few of the suggested tweaks is enough to start seeing and feeling the benefits.

with one phase flowing gradually into the next, you can give yourself some wiggle room.

even though you’re only in the ovulatory phase for three to four days, your body is still in transition for a few days before and after, so it’s okay to dedicate a f...

transitioning from the follicular or into the luteal phase, you can still benefit from the ovulatory-phase foods for their various liver-suppo...

It’s okay to be experimental and see what works for you.

learn about your body and what it needs, so you can do better with your next cycle.

phase-specific meals, workout videos, planners, live coaching, and support.

Syncing with your cycle should never make you feel deprived; it should make you feel good.

Syncing your food with your cycle gives you permission to unravel the thinking that pushes you toward unhealthy eating patterns.

When you’re just beginning to sync your food with your cycle, you don’t have to change everything at once.

women are more successful when they make just a few small changes at the outset and gradually fine-tune things while growing more accustomed to the program.

Quick Start 1: Rotate your veggies only.

Quick Start 2: Sync when PMS strikes.

late luteal phase, when PMS symptoms tend to kick in. Add more complex carbs—think sweet potatoes, brown rice, chickpeas, and apples—

see how you feel. Do you feel happier? Do your headaches disappear? Are you sleeping better?

Quick Start 3: Sync to cu...

changing the fats you eat during the me...

foods that are high in omega-3 fatty acids, such...

Quick Start 4: Sync your cooking methods.

way they prepare their foods

Quick Start 5: Try seed cycling.

one tablespoon each per day of flaxseeds and pumpkin seeds.

lignans,

zinc,

one tablespoon each per day of sesame and sunflower seeds.

lignans

selenium

vitamin E

long-term solution and a proactive way to live in harmony with your hormones.

When you adopt this way of living, you’ll feel the positive effects in so many areas of your life.

reaching a healthy weight, improving overall well-being, building energy, achieving more, getting in the flow, and feeling happier.

best ...

revolutionized my thinking about women and exercise.

even if you can find the time, money, and motivation to get to those classes, you still don’t see the results you’re hoping for.