In the Flo: Unlock Your Hormonal Advantage and Revolutionize Your Life

by Alisa Vitti

Rising estrogen in the first half of the cycle prompts us to be more outwardly focused and to take care of others. Falling hormone levels in the second half of the cycle balance that outward focus by allowing us to turn our attention inward to nurture ourselves.

Follicular phase: The overall hormone effect on the brain is one of openness to new things, creativity, and beginnings.

Ovulatory phase: The verbal and social centers of the brain are stimulated by hormones.

Luteal phase: Your brain chemistry is optimized for task and detail orientation and bringing projects to completion.

Menstrual phase: As hormone levels quickly decline to their lowest concentrations, it creates the greatest communication between your two brain hemispheres—the left analytical side and the right feeling side. This means you are best able to synthesize how you feel about situations with the facts and determine the best course of action.

during the first half of your cycle, as estrogen levels rise, your immune system is on high alert and ready to attack, giving you a great ability to fight off infections and fend off illnesses. During the second half of your cycle, when hormone concentrations decrease, your immune system downshifts and is less likely to mount an inflammatory response.

rises in estrogen tend to suppress appetite, whereas a dip in the hormone, combined with elevated progesterone, stimulates appetite. As a result, in the first half of your cycle, your metabolism slows down, curbing your appetite and conserving nutrients in anticipation of a possible pregnancy. During the luteal phase of your cycle, energy expenditure jumps anywhere from 8 to 16 percent, according to foundational research from 1986 in the American Journal of Clinical Nutrition. That jump corresponds to burning an extra 89 to 279 calories a day.

Instead, women are more inclined to have a “tend-and-befriend” response to stress. During these times, we are more likely to tend to young ones and befriend others for support as a way to enhance the odds of survival—not only our own survival but also that of our offspring.

In times of stress, the female brain may also release the feel-good neurochemical oxytocin, which is known as the bonding hormone. Estrogen promotes the release of oxytocin, while testosterone blocks it.

Your biology is programmed to heighten your stress response in the second half of your cycle compared with the first half,

Increases in cortisol levels disrupt insulin’s ability to control blood sugar levels.

Cortisol gets in the way of progesterone production, which can disrupt your cycle. When your body is stressed, it uses progesterone to crank out more cortisol rather than what it is intended to do.

The fertility diet included the following eating habits: Higher consumption of monounsaturated fats (olive oil, avocados, pumpkin seeds) rather than trans fats (margarine, crackers, doughnuts) Higher consumption of low-glycemic carbohydrates (beans, lentils, broccoli, spinach) Consuming more protein from plants than from animal sources Eating more iron (spinach, shellfish, legumes) Eating more fiber (chickpeas, artichokes, Brussels sprouts) Consuming more high-fat dairy products compared with low-fat dairy—this one surprised the researchers (if you’re going to consume dairy, make sure it is sheep, goat, buffalo, or camel dairy, which contains A2 proteins, as opposed to A1 proteins that have been associated with leaky gut)

Follicular Fresh, vibrant, light foods make you feel more energized during this phase, when all hormone levels are beginning to rise. This week you’ll want to focus on those phytoestrogens that I mentioned earlier—plant-based compounds that mimic the body’s natural estrogen. You wouldn’t want to eat them when you already have high levels, but during this period of lower estrogen, they can be balancing and beneficial. Think 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.

Ovulatory Thanks to surging estrogen, your energy levels should be high, and your moods should be stable during the ovulatory phase of your cycle. However, without the right dietary support, that surge may go too far and make you vulnerable to experiencing the symptoms of excess levels of estrogen, such as acne. According to traditional Chinese medicine, this is a hot phase of the cycle because of the temperature change from ovulation, so you can sustain the most raw foods during this phase. Fill up on veggies (red bell pepper, spinach, tomato, leafy greens) and fruit (raspberries, strawberries) for their cooling effect and fiber. These foods also provide high levels of glutathione, a powerful antioxidant that will help your liver metabolize excess estrogen from your body more efficiently. Remember, your metabolism is slower in the first half of your cycle, so you don’t need as many calories and will feel good with lighter meals. You don’t need as many carbohydrates, so you can feel satisfied with lighter grains, such as quinoa and corn.

Luteal In the luteal phase, your body needs more calories—remember, as you saw in the previous chapter, the American Journal of Clinical Nutrition found that your metabolism naturally speeds up during this phase—along with B vitamins to pump up the production of progesterone and to stabilize blood sugar levels. Not following these guidelines can trigger sugar cravings. To curb cravings, you need to proactively eat slow-burning carbohydrates (like brown rice or sweet potato) throughout the day, and shift your diet to emphasize foods rich in B vitamins, calcium, magnesium, and fiber. Eat cooked leafy greens such as collards, mustard greens, and watercress, which are high in calcium and magnesium to reduce fluid retention, something that affects many women in this phase. Consuming high-fiber foods like chickpeas, pears, apples, and walnuts will help your liver and large intestine flush out estrogen more effectively, reducing the effects of estrogen dominance. In the second half of the luteal phase, when estrogen levels dip, boost your intake of healthy, natural sugars, such as roasted or baked root veggies. Be sure to keep filling up on complex carbohydrates, such as millet, to stabilize serotonin and dopamine levels and help prevent mood swings.

When your body is involved in the intense process of menstruation—shedding the built-up lining of the uterus—it’s especially important to turn your focus to nutrient-dense foods, such as red meat, kidney beans, and buckwheat. According to traditional Chinese medicine, this is the coldest part of the cycle, so warming foods are ideal during this phase. Protein, fats, veggies, and fruits with a low-glycemic index—think blueberries and blackberries—keep your blood sugar steady while adding fiber and antioxidants. Seafood, kelp, and nori can help re-mineralize your body with iron and zinc, which you lose during menstruation. These

In the follicular phase, you’ll be eating foods that promote estrogen metabolism to prevent a buildup of the hormone in the gut, which plays such an important role in serotonin production. When estrogen peaks in the ovulatory phase, you’ll be focusing on consuming raw vegetables to flush the hormone from your body and calm anxiety. During the luteal phase, you’ll be eating slow-burning, complex carbohydrates (aka “mood foods”) that stabilize blood sugar levels and help boost the feel-good neurotransmitter serotonin, which acts as a natural appetite suppressant and mood stabilizer.

During the first half of your cycle, rising estrogen curbs your appetite and stabilizes your blood sugar levels, so you can eat lighter—think salads and smoothies—and focus on slowcarb meals like chicken with spinach and lentils. In the second half of your cycle, however, you have to eat enough to meet your additional caloric needs. Trying to starve yourself during this phase will backfire; your body will rev up its fat-storing mechanisms. This is the time you want to reach for richer proteins and lots of slow-burning carbohydrates like beans, grains, and root vegetables.

The fermented foods recommended for the follicular phase help seed your microbiome with good-for-you bacteria. Balancing your blood sugar by shifting away from refined sugars and simple carbohydrates, and by opting for complex carbohydrates (oats, barley) and low-glycemic index fruits (grapefruit and plums) and veggies (carrots and green peas), protects you from developing harmful gut bacteria and keeps your microbiome working for you rather than against you.

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

Follicular: As estrogen levels begin to rise during the follicular phase, opt for light cooking methods, such as steaming or sautéing.

Ovulatory: As estrogen surges, your body is at its warmest during ovulation. This is the ideal time to enjoy fresh, raw foods,

Luteal: When estrogen levels dip during the luteal phase, opt for warming cooking methods, such as roasting or baking.

Menstrual: Your body is at its coolest level during menstruation, so prepare warm, hearty foods such as soups and stews.

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

During the luteal phase, we need to consume more complex carbs to help stabilize glucose, insulin, and estrogen levels.

Fermented, organic, unprocessed soy—known as tempeh, miso, and natto—can be very helpful when consumed in small amounts.

Follicular: Artichoke, broccoli, carrot, green peas, parsley, string beans, zucchini Ovulatory: Asparagus, Brussels sprouts, chard, escarole, scallion, spinach Luteal: Cauliflower, collard greens, daikon, onion, parsnip, radish, squash, sweet potato Menstrual: Beet, kale, kelp, mushrooms

Add more complex carbs—think sweet potatoes, brown rice, chickpeas, and apples—to your diet on the days when PMS usually hits, and see how you feel.

Follicular: steaming, sautéing Ovulatory: raw foods, salads, juices, smoothies, steaming, poaching Luteal: roasting, baking Menstrual: soups and stews

In the first half of your cycle, you burn fat more easily and gain lean muscle.

In the second half of your cycle, your metabolism speeds up and you naturally burn more calories, but intense exercise works against this effect by pumping out the stress hormone cortisol, which leads to fat storage and muscle wasting.

And if you want your fitness routine to honor your 24-hour clock, too, try exercising in the morning during the first half of your cycle and in the afternoon during the second half of your cycle—

Follicular phase: In the first few days after your bleed has finished, your energy begins to rise again, so this is the time to wake up your body with some fun cardio.

Ovulatory phase: In this phase, estrogen and testosterone are at peak levels, giving you energy to burn. This is the time for you to crush an intense workout

Luteal phase: During the first five days of the luteal phase, you still have elevated estrogen and testosterone levels, and progesterone enters the picture. You’ll still have a good dose of energy, but not as much for high-impact activities. Use this energy to maximize lean muscle gains by focusing on any kind of strength training. Once you hit the second half of the luteal phase, all three of your reproductive hormones begin to diminish in concentration, shifting you out of muscle-building mode. To align with this phase, switch to workouts that focus on flexibility. Workout suggestions: first half of the luteal phase: strength training, intense yoga; second half of the luteal phase: Pilates, barre, gentle yoga

Menstrual phase: While you’re bleeding, your hormone levels are at their lowest, and so are your energy levels. Any form of high-intensity exercise during this phase will backfire by turning on fat storage,

Masculine Energy Feminine Energy linear cyclical goal-oriented process-oriented competitive collaborative static flexible

The dynamic in the masculine is binary (on or off), and in the feminine it’s additive (cyclical).