In the FLO: A 28-day p...
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Kindle Notes & Highlights
by
Alisa Vitti
Read between
February 2 - February 4, 2023
Adding phytoestrogens—found in tempeh, miso, and flaxseeds—to your meals during the right phase of your cycle is the key to keeping hot flashes in check.
using food rather than synthetic hormones to balance your hormones
important, this research unravels the toxic period mythology that we are victims to our hormones.
as your ovaries and uterus engage in distinct functions each week of your cycle, your micronutrient needs vary.
eat foods that support each phase of your cycle.
Eating the right foods in one phase offers immediate rewards, but that’s not all.
the gift that keeps on giving. Eating the right foods in that phase also helps lay the foundation to optimize your biology for the next phase and even to provide benefits in the other phases that follow.
eliminates period problems, but also gives your biology the boost it needs to support your cyclical hormones and become the best version of yourself by maintaining and increasing t...
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this method is not about how much you eat but about eating the right foods at the right times.
and you’ll naturally crave healthy foods instead of foods that sabotage your systems.
follicular
inner spring.
be lighter, which fits with this phase when metabolism is nat...
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astrin...
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ovul...
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our inner ...
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balance out the spike in estrogen and sup...
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l...
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inner...
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fiber...
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rich foods support the large intestine to increa...
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progesterone levels increase and sl...
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your body’s metabolism naturally speeds up...
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menstru...
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inner w...
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stock up on micronutrients that build up the blood, because you are losing blood as you shed...
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suppo...
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kidneys and help balance hormones as their levels drop during...
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Follicular
Fresh, vibrant, light foods
more ene...
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pressed salads (kimchi and sauerkraut): plenty of veggies (string beans, zucchini, carrots); lean proteins (chicken, trout); sprouted beans and seeds; and nutrient-dense, energy-sustaining grains like oats.
probiotic supplementation—
By eating fermented foods packed with beneficial bacteria, you’re priming the microbiome and estrobolome to be ready when ovulation occurs.
Ovulatory
energy levels should be high, and your moods should be stable
acne.
sustain the most raw foods
veggies (red bell pepper, spinach, tomato, leafy greens) and fruit (raspberries, strawberries) for their cooling effect and fiber.
glutat...
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help your liver metabolize excess estrogen from your body...
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metabolism is...
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don’t need ...
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calories and will feel good with l...
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don’t need as many carbohydrates, so you can feel satisfied with lighter grains, ...
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eating a lot of fiber-rich foods in this phase, you’re also supporting your large intestine to increase transit time and
help flush the estrogen that the liver is working hard to metabolize.
L...
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your body needs more calories—
your metabolism naturally speeds up
