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

by Alisa Vitti

certain foods and nutrients are key to stress management. In particular, complex carbohydrates,

proteins, vitamin C, vitamin B, magnesium, and selenium—all plentiful in this cyclical eating plan—play an important role in reducing stress by lowering cortisol and adrenaline levels,

ramp up your stress levels, especially in the second half of the cycle when women naturally release more cortisol.

When you aren’t eating in a cyclical way, your body will create cortisol spikes to compensate for fluctuating blood sugar levels when insulin can’t keep up.

ensure that you’re giving your body the micronutrients it needs to keep stress at bay—even during those premenstrual days.

feeling frazzled, seafood, avocado, and dark chocolate will soothe your stressed-out system.

you can positively impact gene expression with diet and lifestyle.

Coffee, especially the kind made with a dollop of butter or ghee,

has recently emerged as a high-performance, fat-burning, energy-boosting, cravings-busting tool for biohackers, and if you’re going to have it, that way is helpful.

on men and doesn’t factor in our cyclical ho...

caffeine increases the tendency of breast tissue to produce cysts,

coffee and other caffeinated beverages, such as energy drinks and sodas, are terrible for the female ecosystem at any stage.

Caffeine may lead to the development of breast and ovarian cysts.

genes impact your ability to metabolize caffeine safely.

can have a double espresso after dinner and sleep like a baby,

depends on your g...

gene called ...

e...

breaks down caffeine in ...

produce a lot of this enzyme, making you a “fast metabolizer” (and a successful caffeine imbiber),

The CYP1A2 gene is also involved in metabolizing estrogen.

Caffeine decreases fertility rates.

increases cortisol levels and stresses the adrenals,

depletes vital vitamins and minerals—including B vitamins and folate—

three or more caffeinated beverages a day

increases the risk of miscarriage by 74 percent,

Caffeine depletes micronutrients essential for hormone balance.

magnesium and B vitamins—

acidity in coffee can alter the...

high...

getting off the caffeine-energy roller coaster is much easier when you’re syncing with your cycle, because you’re stabilizing your blood sugar and energy levels.

when you do feel your energy waning, you’ll realize it’s just your body’s way of telling you that it’s time to rest and recharge.

estrogen levels rise during follicular and ovulatory phases, the body becomes warmer.

counteract this tendency by consuming cooling foods, such as raw vegetables.

estrogen levels decline during the late luteal and menstrual phases, you can support your system by focusing on w...

steaming or sautéing.

fresh, raw foods, such as veggies, fruit, and salads. Juices and smoothies

lighter preparations, such as steaming or poaching.

warming cooking methods, such as roasting or baking.

warm, hearty foods such as soups and stews.

Weight loss can be tricky for women for a number of reasons—which have nothing to do with willpower!

Popular diets don’t take hormonal fluctuations into consideration.

some of these diets can disrupt your cycle, interfere with your biological systems, and set you up for failure.

caloric needs shift throughout your cycle.

greater opportunity to burn fat in the first half of your cycle.

key to lasting weight loss.

heal your hormone...

separating out weight, skin issues, period issues, mood issues—or any other health issues, for that matter—just does not reflect how the body works.

interconnected with our hormonal cycle and our natural biological rhythms.

When you give your biochemistry the support it needs, your systems start to hum—it might even feel like magic—and your weight, energy, and skin issues will no longer be such a struggle.