How FloLiving Helps Use Hormones to Your Advantage With Alisa Vitti

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Katie: Hello and welcome to the “Valence Mama Podcast”. I’m from Katie Valence And this event is about hormones, especially for women, and how we can use our hormones and menstrual fluctuations to our benefit. I am here with Alyssa Whitty, a hormone and active nutritionist for women and a pioneer in women’s bias. She is the best-selling author of the book “Woman Code,” the creator of “Cycle Sync,” a women’s-based diet and lifestyle program that promotes optimal health, fitness and productivity. To take advantage of our hormonal patterns. As the founder of, it has created the world’s first menstrual health care platform, which helps women around the world relax their events using their natural protocols. He is also the creator of an app that I use all the time under the name MyFLO, a paid tracking app. But this is the first and only one that gives advice on how to regulate the duration of the medication, and is designed to help consumers eliminate symptoms and fix our lives according to their cycles. It is one of the top 10 paid apps in terms of health and fitness. And in this episode, we’re going to delve deeper into all of women’s hormone health, and how you can use your hormone to your advantage. Alyssa, welcome, thanks for being here

Alyssa: Katie, I’m so happy to be here. Thanks for having me.

Katie: I’m excited to talk to you, the main reason for that is that you enjoy talking. And because you have such important information to share, it’s important to make this topic increasingly important. I know you just wrote a new book, “In the Flow,” and a term that stands out to me and I think we need to set a starting point for the idea of ​​an infrared biological rhythm. ۔ So, if you don’t mind, get started. Explain it.

Alyssa: Yes. Yes. Yes. I mean, to me, so the infrared biological rhythm is a particular biological rhythm that women get in their reproductive years. So, from puberty to despair, you have this functional infrared rhythm. And, you tested, you know, in your monthly cycle throughout the month. However, this is not just something that affects your reproductive health. It affects the other five body systems and, in fact, you know, defines your overall health standard. And this is a term that is a term that comes up, you know, a chronology, but it’s not a term we’ve heard about before.

We’ve heard of circadian rhythms. We know how important it is. We know that we need to take care of our blue light-blocking glasses as well as, when you are in the dark, sleeping, and waking up with the sun, and not interrupting it. And there have been many studies, for example, nurses have re-studied … this is a decades-long study that has confirmed that if you disrupt this circadian pattern, you will have major inflammation. Will be sick. And what I was really excited to share in this new book is how critical it is for women to take care of infrared rhythms, essential to health when it is really active as a foundation, of course. Everything they do is the cornerstone of what they do because it affects them. Many of their body systems during activation.

Katie: Yes, it makes perfect sense and it’s really a new term for a lot of people. Certainly for me. It was a new term. And I like to hear that, I’ve read some research and I hear from a lot of people every day about women who are struggling with health and especially hormone related health issues. But I know, in your research, explain some statistics. What a big problem we are facing.

Alisa: Oh, my goodness. I mean, you know, 47%, and I think it’s a conservative number, dealing with women’s hormonal health issues. You know, 90% of moms feel like they are stressed and tired. You know, almost all of the research, medical, fitness, nutritional research is being done on men, but then sharing these tips and recommendations with women is about helping them, and then they feel worse. Because their individual rhythm is disrupted and I think it is important that we recognize that if we are not specifically supporting and working with our infrared rhythm, we are really disrupting it and Are making themselves unnecessarily sick, stressed, fat, tired, you know, you name it, and, of course, hormonal Pbuh truly natural rhythm with anfrydyan is designed to make you a better, and this is really the biological processes in my opinion.

Katie: Yeah, I like it. I understand that understanding in our toolkit provides more tools for dealing with these things. But to look back, you said that all these studies are done on men. Explain it. Explain why, because you are right, a lot of the studies I have read on PubMed are on men. Is there any reason this is the case?

Alyssa: Yes. So, I mean, women have a long history of being excluded from medical research. I mean, some of it is some good old-fashioned research bias toward a historically researcher. You know, you have to be careful, in recent history women have only been allowed to practice medicine, so you have a lot of male researchers just coming from their point of view. But then there was a huge, horrible crisis that happened in the ’60s with a drug trial for thalidomide that caused a huge amount of congenital defects, and that’s why women are reproductive. Over the years he was actively excluded from drug trials.

However, in 1996, the National Institutes of Health formed a special committee that requested that medical research be actively pursued to engage young women in their education, young women, you know, More than 21 years old and not post menopausal. And then, in 2016, VWC Women’s Health Collective published a kind of progress after this mandate, and, you know, unfortunately the progress has been painfully slow. And, you know, we’re not involved right now. And this is important from a medical point of view because, of course, you know, drugs and all this stuff are not being manufactured, you know, within the female ecosystem, but then it has not allowed gender bias Has also shifted to nutrition. And health research.

So, once again, all the research on fitness and fitness is done primarily on men and post menopausal women because I think trying to figure out how to create experiences for women in these different stages of the individual. it is very difficult. Rhythm but what happens then, really, you will find out, is it my favorite thing to discover something new like intermittent fasting because the thing is… you know, the promise of intermittent fasting is absolutely fantastic. Okay, okay? It’s about helping with insulin sensitivity, it’s helping with cellular health and aging, and it seems to be a worldwide amazing resource to help you stay healthy.

But the fact is that those studies are done on men and post menopausal women for whom fasting is a wonderful source of health. But for women in their reproductive years, there have been some studies that I describe in detail in the new book, which in fact show that in their reproductive years, women have the opposite and the negative. Reacts. That means if you are fasting intermittently when you activate your infrared rhythm, you will impair your insulin sensitivity, right? So instead of improving it, which intermittent fasting research shows that men and post-menopausal women, for women in their reproductive years, will make you more vulnerable to insulin sensitivity. You can gain weight. You can dramatically increase your cortisol levels. You can shrink your ovaries, prevent ovulation, disrupt sleep, and regulate your mood. So it’s not bad for you. It’s totally bad for you.

And I think that’s really important because we need it, just as the drug for cancer treatment is shifting to more bio-individual forms, for example, for all kinds of diseases, There is a need to consider creating really nourishing information that is specific to the biological locks we are having that are affecting this individual. And it can sometimes be gender-based.

So I like the way women understand that not everything is something they should try. And it really should be more detailed about, you know, “This study was done for men, or for post-menopausal women.” But if you’re in your formative years, I’d love to see this kind of coverage being shared. Mainstream articles that, you know… for example you know, and I know Mark Sisson has done this in some of his blogs when he shares about the Ketogenic Diet, and what it is… Studies have shown that this may in fact disrupt the thyroid hormone in women and they may not be overweight. It can disrupt fertility.

So to make sure that when women are reading about these health trends, this is being presented to them, I think, that’s very important. And it’s important because we’ve lived in different environments, you know, as a culturally feminine, who basically told us a story, which means, you know, “your Hormones are crazy and should not be relied on. Your metabolism is lower than that of men, and for this reason, you generally need to eat a somewhat restrictive diet and work better. You have to find ways to cure it and in the same way you control or control your body the way you want it.

And that’s not true at all. In fact, in the book, I go into the nature of how your metabolism is actually affected by infrared rhythm and how you eat, you know, maximize your metabolism. This is very different from what we have been taught.

Katie: It’s very interesting. And I think in terms of research why men are easier to work with because their hormones are more stable. But, as you said, this is a loss for women and I think many women have tried to figure out what works for them individually. Because the medical system does not have much information about it. I’m curious, you mentioned that you can eat your rhythm with your infrared rhythm and that can be really beneficial. Is this right for a limited diet or for any kind of fasting? Because as you said, research is really amazing about what fasting can do in the body and I know a lot of women want to try it. Is there a time in the cycle that causes less anxiety?

Elisa: Yes, when your metabolism is naturally slow and you need low calories, you can fast in the first half of the cycle. But for women in their reproductive years, intermittent fasting is only a matter of time, like 12 hours between fasting for dinner and breakfast. So, you do not want to … As you move past the 12 hour mark, you will then face all the negative reactions that the study has outlined. So you don’t want to do like a two day fast or, you know, a 13… even 13 hour fast. Once you have completed your… you know, once you are post-menopausal, you can go to the city and intermittently fast as you like. But when you’re in your formative years, you know, you say you’re working seven o’clock with dinner, don’t eat breakfast until seven o’clock the next morning, and it will happen every once in a while. Fasting is very beneficial for health and it will provide you with all these great benefits without harming you. And it will be much easier to do this in the first half of your cycle because of your metabolic changes.

Katie: It makes sense and I think that’s another important distinction. We all sleep fast “intermittently”, no one is eating while sleeping. I know that there are statistics for women, even about not eating late at night. Because it is an obstruction of the digestive system and how you want your digestion to be very calm so your body can do other things. I think it’s an easy thing, as you can’t eat after 7pm even when you’re pregnant. Have a good breakfast

It’s not like you have to eat every three hours while you are asleep, but that doesn’t mean you need to fast fast. I also think, I wonder if there is an alternative to it. What is more, women are more difficult to research because our hormones change, but because of this, we get so much more data if we focus on our hormones than men. And I know you have an app that I use regularly, the Influeno app, and seeing these hormonal changes and getting input on what you should eat at this time of the month, a lot Does matter And so I try to think about it in a positive way, I think we too have this wonderful benefit if we learn to pay attention to how our hormones change. So, let us go through some of the things they tell us about monthly fluctuations and hormones.

Alyssa: Well, I mean, first of all, the fact that we think our hormones are not stable, or you know it, it’s hard to do research, it’s not just medically correct, you know. There are books in which I go into great detail. You know, in fact, men’s hormones fluctuate, they just fluctuate in a way that mimics circadian patterns, meaning… and I want to do something else… and vice versa. I would go exactly like how your hormones fluctuate. Infrared Rhythm

But men, for example, make all their testosterone while they are asleep. They wake up with a whole dose of testosterone, which is consistent with their large increase in cortisol, so that each circadian gets into the biological rhythm. So they wake up with them all. And then they get, you know, a couple of, three, and pulses in a decreasing number throughout the day. So you get a large dose of food at 5:00 AM or 6 AM, then there will be another pulse, like in the afternoon, another around 3:00 PM, and then it really starts to process. So they could wind down for the evening and go to sleep.

But that’s why it’s easy for men to research men, because they only track one or two ways, you know, cortisol and testosterone, but they keep track of it all day long. ۔ لہذا وہ وقت کے اختلافات اور ہارمون کے اختلافات میں حقیقت پیدا کررہے ہیں۔ لہذا ، مثال کے طور پر ، اولمپک کوچ جو اولمپک ایتھلیٹوں کو تربیت دیتے ہیں وہ مردوں کو کسی بھی طرح کی تربیت حاصل کریں گے جو صبح سویرے ٹیسٹوسٹیرون اور کورٹیسول زیادہ سے زیادہ ہونے پر ان کی عضلات حاصل کرنے میں مدد فراہم کرے گا۔ اس سے یہ اور آسانی سے ہوتا جا رہا ہے ، اور چوٹ کے مقابلے میں کم خطرہ کے ساتھ ایسا کرنے میں ان کی مدد کرنے میں مدد مل رہی ہے ، چلیں ، انھیں سہ پہر کے بعد تربیت دی جائے۔ اور وہ اس ساری تحقیق پر مبنی یہ کام کر رہے ہیں جو مردوں کے لئے ہارمون کی اتار چڑھاؤ کی سطح تک جاتا ہے۔ یہ صرف ایک دن ، 24 گھنٹے میں ایک مختصر وقتی حد میں ہوتا ہے ، بمقابلہ خواتین 30 دن سے زیادہ کی ہو رہی ہیں۔

لیکن ان تبدیلیوں کے عوامل کے بارے میں مطالعہ تخلیق کرنے کی ٹکنالوجی یا تکنیک پہلے ہی موجود ہے کیونکہ وہ ان کو مردوں کے لئے استعمال کررہی ہیں۔ لہذا میں سوچتا ہوں کہ میڈیکل کمیونٹی کو احساس ہو گیا ہے کہ انہیں یہ جاننے کی ضرورت ہے۔ آپ نے جانتے ہو کہ کمپیوٹر میں گھومنے کے بعد ، انہوں نے دراصل ماہواری پیدا کی ہے ، اور وہ پوری طرح سے ادویات کی کچھ جانچ شروع کر رہے ہیں ، جو میرے خیال میں آگے بڑھنے کا ایک بہت بڑا قدم ہے۔ ابھی بہت طویل سفر طے کرنا ہے۔ لیکن مجھے لگتا ہے کہ آپ کی طرح کی خواتین جو آپ کے چکر میں ہیں اس کا سراغ لگارہی ہیں ، اور میں بہت خوش ہوں کہ آپ مائی ایف ایل او ایپ کا استعمال کررہے ہیں ، آپ جانتے ہیں کہ ہم واقعتا studies جہاں ہم اس بات کی مکمل معلومات کے ساتھ مطالعہ میں حصہ لے سکتے ہیں۔ ہمارے چکر میں ہیں۔
اور اس طرح لوگ ان خواتین کے لئے مطالعہ کرسکتے ہیں جو صرف follicular مرحلے میں ہیں ، یا صرف ovulatory مرحلے میں ، یا صرف luteal مرحلے میں ، یا ماہواری کے مرحلے میں ہیں۔

اور ان چار مراحل کا اپنا الگ الگ ہارمونل دستخط ہے ، ہارمونل امتزاج کا تناسب جس سے جسم کے ان چھ سسٹم میں ایک خاص رد responseعمل پیدا ہوتا ہے ، جس میں دماغ ، میٹابولزم ، مدافعتی نظام ، مائکروبیوم ، تناؤ ردعمل کا نظام ، اور شامل ہیں۔ تولیدی نظام.
لہذا ، آپ جانتے ہیں ، جسم کے ان سسٹمز میں سے کسی پر کسی بھی طرح کی جانچ یا تحقیق کی جا سکتی ہے تاکہ یہ دیکھا جاسکے کہ وہ کس طرح اتار چڑھاؤ کرتے ہیں۔ دراصل ، 1996 میں ، نارتھ ویسٹرن یونیورسٹی سے کیترین وولی نے واقعی ایک اہم مقالہ شائع کیا ، آپ جانتے ہو ، انفراڈیان تال میں ایسٹروجن کی اتار چڑھاو کی سطح کو دیکھتے ہوئے سائیکونوروینڈوکرونولوجی میں اور دماغ دراصل 25٪ سائیکل کس طرح تبدیل ہوتا ہے۔ اور صرف یہ جاننا واقعی اہم ہے کیونکہ ، آپ جانتے ہیں ، کہ آپ کا دماغ پورے چکر میں تبدیل ہوجائے گا ، آپ کو اپنے آپ کو ترتیب دینے میں مدد مل سکتی ہے ، مثال کے طور پر ، آپ جانتے ہو ، بہتر پیداوری ، بہتر کام کے فلو کو کم تناؤ کے ساتھ پورے مہینے میں رکھیں گے۔

اور ، یقینا ، اس کا اطلاق آپ کے ورزش پر ، آپ کے کھانے پر بھی کیا جاسکتا ہے۔ اور یہ حیرت انگیز ہے کہ جب آپ ان اتار چڑھا patterns کے نمونوں کو سمجھ جائیں تو ، اس کے ساتھ کام کرنا ، بہاؤ کے ساتھ جانا ، اپنے بہاؤ میں شامل ہونا ، اور ہر چیز کو صرف ایک دھکے سے کم ، کسی قوت سے کم کرنا آسان ہے۔ اور اس بہاؤ کی زیادہ حالت ، جو میں صرف اتنا اہم سمجھتا ہوں۔

اور میں آپ کے بارے میں نہیں جانتا ، کیٹی ، لیکن ، آپ جانتے ہیں ، میں نے تمام تفریحی ، ذاتی نمو اور ترقیاتی کام انجام دیئے ہیں۔ جیسا کہ میں نے اپنے پسندیدہ ٹونی رابنس میں سے ایک میں شرکت کی ہے ، آپ جانتے ہو ، اختتام ہفتہ ، جہاں آپ فائر واک کے اس پار جاتے ہیں اور ، آپ جانتے ہو ، لوگوں اور ماہرین کو سنتے ہو کہ ان چوٹی کی روانی کی ریاستوں کے بارے میں بات کرتے ہیں اور بائیو ہیکرز ان چوٹی کی روانی کی ریاستوں کے بارے میں بات کرتے ہیں۔ اور میں نے ہمیشہ پایا… مجھے اس حصول سے تعلق منقطع ہونے کا احساس محسوس ہوا کیونکہ اس تصور پر یہ سب کی پیش گوئی کی گئی تھی کہ اس چوٹی کی روانی کی کیفیت کو حاصل کرنے کے ل you ، آپ کو دن رات ایک ہی کام کرنا ہوگا ، آپ کو چوٹی کی روانی کی حالت میں رکھنا ہے۔ ، ٹھیک ہے ، اس کے لئے بہتر بنانے کے لئے. اور اس سے واقعی آپ کو احساس ہوتا ہے ، صبح کے معمولات کو سمجھنا ، مثال کے طور پر ، اگر آپ کے پاس مرد ہارمونل نمونہ ہے جو سرکیڈین حیاتیاتی تال کی قابلیت رکھتا ہے۔ کیوں کہ ان کے لئے یہ سمجھ میں آتا ہے کہ صبح اٹھ کر ، بڑی ورزش کرنا ، اپنا بڑا گہرا کام صبح کے وقت کرنا جب ان کی علمی توجہ کا مرکز واقع ہوتا ہے۔
لیکن خواتین کے ل it اس کا کوئی مطلب نہیں ہے۔ در حقیقت ، مجھے یہ محسوس ہوتا ہے… اس طرح کا احساس ہوتا ہے… میرے نزدیک ، مجھے کسی طرح یہ محسوس کرنا پڑتا ہے کہ میں پہلے ہی ناکام ہوں حالانکہ میں نے اپنا دن شروع نہیں کیا ہے ، ٹھیک ہے ، کیوں کہ میں ہمیشہ ایسا محسوس نہیں کرتا ہوں۔ اس پر منحصر ہے کہ میں اپنی انفراڈیان تال میں کہاں ہوں ، صبح بستر سے چھلانگ لگا کر اور ورزش کر رہا ہوں۔ اور خود کو دھکیلنا اور اس پر مجبور کرنا اصل میں انفراڈیان تال گڑبڑ کرنے والا ہے۔ اور اس ل I میں خواتین کو جو کہنا چاہتا ہوں وہ یہ ہے کہ آپ ایک تیز روانی کی کیفیت حاصل کرسکتے ہیں ، لیکن یہ مردوں سے بہت مختلف نظر آئے گا۔ اور اس کا مطلب یہ ہے کہ اپنے آپ کو روزانہ ایک جیسے رہنے پر مجبور کرنے کی بجائے ، ایک ہی وقت میں ایک ہی روٹین پر عمل کرنے کی ، اسی طرح کا کھانا دن میں اور دن باہر کھاؤ ، ہفتے میں ہفتہ ، مہینہ مہینہ ، یہ حقیقت میں خلل ڈالنے والا ہے آپ کو اور آپ کے جسم کو ذیلی بہتر کارکردگی کا مظاہرہ کرنے پر مجبور کرتا ہے۔ جس طرح سے آپ اپنی بلند و بالا حالت کو حاصل کرنے جا رہے ہیں وہ یہ ہے کہ آپ واقعی میں اپنے انفراڈیان تال کے ساتھ کام کریں اور ہفتے کے دوران اس ہفتے کے ل optim بہتر ہوجائیں۔ لہذا ، آپ کی روانی کی حالت مردوں سے بہت مختلف نظر آرہی ہے۔

اور میں یہ بھی سمجھتا ہوں کہ واقعی دلچسپ بات ہے کہ بایو ہیکنگ مردوں کے درمیان ایسا مقبول تصور ہے۔ اور یہ بات بھی سمجھ میں آجاتی ہے کیونکہ وہاں ایک حقیقی توانائی کی چٹان ہے جو ان کے لئے سہ پہر 3 بجے کے لگ بھگ ہوتا ہے جب ٹیسٹوسٹیرون اور کورٹیسول واقعتا the جسم میں اپنے نچلے سیرم حراستی کی سطح کی طرف بڑھنا شروع کردیتے ہیں ، لہذا وہ اس پر توجہ دینے میں کم صلاحیت رکھتے ہیں۔ پروجیکٹ کے گہرے کام ، ان کے پاس ورزش کے ل energy توانائی اور صلاحیت کم ہے۔ اور ، آپ جانتے ہو کہ نوٹروپکس یا اپ گریڈ شدہ کافی یا اس طرح کی چیزوں کا استعمال اس قدرتی توانائی کے پہاڑ میں مدد کے لئے اس ٹائم فریم میں واقعی مدد کرتا ہے۔ لیکن بطور خواتین ، ہمارے پاس یہ توانائی کی چٹانیں نہیں ہیں۔ آپ جانتے ہیں ، کیوں کہ جب ہم حاملہ ہوتے ہیں تو ہم بچے ہوتے ہیں ، اس وجہ سے اس نے ہمارے جسم کو غذائی اجزاء اور توانائی کے تحفظ میں انتہائی عمدہ بنایا ہے۔ اور اس طرح اگر آپ اپنے انفراڈیان تال کی تائید کرتے ہیں تو ، جو آپ ڈھونڈنے جارہے ہیں وہ یہ ہے کہ آپ کبھی بھی توانائی کی چٹان سے نہیں گرتے۔

اور کیٹی ، اب آپ اپنے آپ سے کہہ رہے ہوں گے ، “ٹھیک ہے ، پی ایم ایس اور ان تمام معاملات کا کیا ہوگا جو خواتین کے ساتھ اپنی مدت کے دوران ہوئی ہیں جہاں انہیں بہت برا لگتا ہے؟” میں خواتین کو ان کے ہارمونز اور ان کے ادوار کی دیکھ بھال کر رہا ہوں۔ اب قریب 20 سالوں سے اور خود ، میں جانتا ہوں ، پی سی او ایس کا مقابلہ میرے 20 کی دہائی میں ، میری نو عمر اور 20 کی دہائی میں ہوا تھا ، اور اس سے صحت یاب ہونے کے بعد ، میں آپ کو کیا بتا سکتا ہوں ، اس کی وجہ ، اتنی گہری وجہ ہے کہ بہت ساری عورتیں کیوں جدوجہد کررہی ہیں ان کے ہارمونز کی وجہ یہ ہے کہ ہم سب کچھ کر رہے ہیں ، جس طرح سے ہم کھا رہے ہیں ، جس طرح سے ہم کام کر رہے ہیں ، جس طرح سے ہم منظم کر رہے ہیں کہ دن کے وقت ہم کس طرح کام کرتے ہیں ہماری انفراڈیان تال کو خلل ڈال رہا ہے۔ اور جب آپ اپنی انفراڈیان تال کو خراب کرتے ہیں تو ، آپ جسم کے ان چھ سسٹم کو خراب کردیتے ہیں ، اور آپ اپنے آپ کو بہترین محسوس نہیں کرسکتے ہیں۔ آپ اپنا صحت مند نہیں ہو سکتے۔ آپ جو توانائی چاہتے ہو وہ آپ کے پاس نہیں ہوسکتے ہیں۔ یہ آپ کے دماغ میں نہیں ہے۔ اور ایسا نہیں ہے کہ آپ ناکام ہو گئے ہو اور آپ کی کوئی قوت خواہش نہیں ہے اور آپ ان دنوں پر قائم نہیں رہ سکتے ہیں ، آپ اپنی حیاتیاتی تال کی تائید کے لئے غلط نظام استعمال کررہے ہیں۔

کیٹی: اس سے بہت زیادہ معنی آتا ہے۔ اور اس کے لئے متعدد فالو اپ سوالات ، جس کا آغاز کرنا ایک مختصر ہے۔ لہذا میں اپنے تمام میٹرکس پر نظر رکھنے کے لئے باقاعدگی سے خون کے ٹیسٹ کرتا ہوں ، اور میں مثال کے طور پر اپنے اورا رنگ کے ذریعے بھی ٹریک کرتا ہوں ، اور ، جیسے ، اپنے چکر کے ساتھ اس طرح کی لائن بھی کھینچتا ہوں تاکہ میں دیکھ سکوں کہ کیا ہو رہا ہے۔ کیا خواتین کے لئے مہینے کا کوئی وقت ایسا ہے جو خون کی جانچ کرانے میں سب سے بہتر ہے اگر آپ باقاعدگی سے خون کی جانچ کرانے جارہے ہیں ، یا اپنے چکر میں ایک ہی وقت میں اسے پینے کے بارے میں مزید بات ہے۔

ایلیسہ: یہ واقعی اس پر منحصر ہے کہ آپ جس چیز کی جانچ کرنے کی کوشش کر رہے ہیں۔ لہذا اگر آپ پروجیسٹرون کی سطح کو جانچنے کی کوشش کر رہے ہیں ، ٹھیک ہے تو ، آپ لوٹیال مرحلے میں موجود لوگوں کی جانچ کرنا چاہیں گے ، آپ جانتے ہو ، کیوں کہ جب آپ کے پروجسٹرون کی سطح فعال ہوتی ہے۔ آپ جانتے ہیں ، اگر آپ زرخیزی کی جانچ کر رہے ہیں تو ، کچھ لوگ تجویز کریں گے کہ آپ اپنے چکر کے تین دن پر ایسا کریں۔ لہذا یہ اس پر منحصر ہے کہ آپ کس چیز کی تلاش کر رہے ہیں۔ اگر آپ کورٹیسول کی سطح کی جانچ کرنے کی کوشش کر رہے ہیں تو ، آپ یہ جان سکتے ہو ، 24 گھنٹے کی تھوک جانچ کی صورتحال میں ایسا کرسکتے ہیں۔ مجھے سچ میں بس اتنا ہی لگتا ہے کہ آپ اس کی آزمائش کرنے کی کوشش کر رہے ہیں۔ اور ، یقینا ، یہ جامد خون کے ٹیسٹوں کے لئے ہے جہاں یہ خون کا ایک معیاری ڈرا ہے۔
میرے خیال میں اب بہت ساری پیچیدہ چیزیں موجود ہیں جو آپ ڈچ ٹیسٹنگ اور پیشاب کے تجزیے اور تھوک کی جانچ کے لئے استعمال کر سکتے ہیں جو آپ کو وقت کے ساتھ ہارمونل لیول کا ایک نظارہ فراہم کرتی ہے۔ چیزوں کو دیکھنے کا یہی ہمیشہ بہترین طریقہ ہے ، کیا آپ جانتے ہیں کہ آپ کے ہارمون کی سطح انفراڈیان تال کے پورے راستے پر کیسے بڑھتی اور گرتی ہے؟ اور واقعی یہ کرنا شروع کرنے کے لئے پہلی جگہ ، آپ جانتے ہو ، ہر ایک دن صرف کچھ بنیادی جسمانی درجہ حرارت سے باخبر رہنا ہوتا ہے۔ اگرچہ بہت سے لوگ زرخیزی کے ل that اس کا استعمال کرتے ہیں تو ، اس سے یہ بھی اشارہ ہوگا ، آپ جانتے ہو کہ ، آپ کے انفراڈیان تال کس طرح ایک ماہ کے دوران انجام دے رہے ہیں۔
کیٹی: سمجھ گیا ٹھیک ہے ، یہ واقعی مددگار ہے۔ تو پھر آپ نے متعدد بار ذکر کیا ، جیسے مختلف طریقوں سے ہم اپنی انفراڈیان تال کی تائید کرنا شروع کرسکتے ہیں ، مختلف طرز زندگی کے عوامل کے ذریعہ ، غذا کے ذریعہ۔ مجھے ان میں سے کچھ پر تھوڑا سا گہرا جانا پسند ہے ، ہوسکتا ہے کہ اس کی شروعات خوراک سے ہو۔ میں اس خیال سے پیار کرتا ہوں اور پوری طرح گونجتا ہوں کہ اگر آپ کو کسی غذا پر قائم رہنے میں پریشانی ہو رہی ہے تو ، یہ واقعی یہ نہیں ہے کہ آپ اسے غلط کر رہے ہیں ، یہ ہے کہ آپ ابھی اپنے جسم کے لئے غلط قسم کے نظام پر ہیں۔ تو کھانا شروع کرتے ہیں۔ ہم کھانے کا استعمال کرتے ہوئے ہمارے انفراڈیان تال کی کیسے تائید کرسکتے ہیں؟

ایلیسہ: تو پہلے ، ہمیں یہ سمجھنا ہوگا کہ انفراڈیان تال کس طرح ہمارے میٹابولزم کو متاثر کرتا ہے۔ لہذا 30 دن کی مدت میں جہاں انفراڈیان تال ایک گھومنے کی طرح ts کرتا ہے ، ٹھیک ہے ، ایک دن کے برعکس ، آپ کو اپنے تحول میں ایک خوبصورت ڈرامائی اتار چڑھاؤ پڑے گا۔ لہذا آپ کے چکر کے پہلے نصف حصے میں ، یعنی follicular مرحلے اور ovulatory مرحلے کے معنی میں ، آپ کا تحول قدرتی طور پر آہستہ ہوتا ہے۔ لہذا آپ واقعی کم کیلوری کے ساتھ دور ہوسکتے ہیں اور ، آپ جانتے ہو ، عام طور پر ہلکا کھانا ، اور میں آپ کو کیا کھانا چاہئے اس کی وضاحت میں جاؤں گا۔

آپ کے چکر کے دوسرے نصف حصے میں ، لوٹیال مرحلے اور خون بہہ جانے والے مرحلے میں ، آپ کی کیلوری کی ضروریات زیادہ ہوتی ہیں ، در حقیقت ، اس وقت کے دوران کہیں بھی 16 and اور 20 more کے درمیان زیادہ کیلوری کی ضرورت ہوتی ہے اور آپ کی میٹابولزم کی رفتار تیز ہوجاتی ہے کیونکہ تولیدی نقطہ نظر سے سائیکل کے اس مرحلے کے دوران جسم کے اندر ساختی تبدیلیاں رونما ہوتی ہیں۔ آپ جانتے ہو ، بچہ دانی کی پرت بنائی جارہی ہے اور اس کی دیکھ بھال کی جا رہی ہے ، کارپس لوٹیم بڑھ رہا ہے ، اور ، آپ جانتے ہیں کہ یہ سب کچھ ہو رہا ہے ، اور اس کو ہونے میں تغذیہ کی ضرورت ہے۔ اس کے علاوہ ، آپ کو صحت مند چکر لگانے کے ل est ، ایسٹروجن اور پروجیسٹرون کی بڑی سطح کی تیاری ، تیاری کرنا ہوگی۔

لہذا ، ایک بار پھر ، غذائیت کی ضروریات سائیکل کے دوسرے نصف حصے میں کہیں زیادہ ہوتی ہیں ، اور آپ کی میٹابولزم میں تیزی آتی ہے۔ یہ جاننا ضروری ہے کہ چلو ، میٹابولک دیکھ بھال یا اس کے ل maintenance کسی اور طریقے سے ، جیسے وزن کی بحالی یا بلڈ شوگر استحکام ، کہ جب آپ کا میٹابولزم آہستہ ہوتا ہے تو ، ٹھیک ہے ، آپ ہلکا کھا سکتے ہیں۔ لہذا میں ہمیشہ سائیکل کے اس مرحلے میں تجویز کرتا ہوں ، آپ کو معلوم ہے ، اور میں اسے چار مرحلوں میں سے ہر ایک کے ذریعہ توڑ دیتا ہوں۔ لیکن آج کے مقاصد کے ل we ، ہم یہاں طرح طرح کے وسیع تر تبادلوں پر بات کریں گے ، کہ چکر کے پہلے نصف میں ، آپ زیادہ کھا سکتے ہیں ، چلیں ، کہتے ہیں ، خام کھانے ، سلاد ، ہموار ، اس قسم کی جس سے آپ وابستہ ہوں گے۔ آپ کی عام غذا ، صحت مند ہلکا پھلکا کھانا ، ٹھیک ہے؟

آپ جانتے ہو ، ابلی ہوئی سبزی ، اور مچھلی اور مچھلی اور ایسی چیزیں جو ہاضمے پر آسان ہوجاتی ہیں کیونکہ آپ کا میٹابولزم سست ہے۔ یہ ان غذائی اجزاء کو بچانے کے لئے کوشاں ہے۔ آپ کو بار بار ناشتہ کرنے کی ضرورت نہیں ہے کیونکہ ، ایک بار پھر ، سست میٹابولزم ، آپ زیادہ دیر تک ان غذائی اجزاء کو بچانے کے لئے جارہے ہیں۔ اور آپ اس وقت کے دوران کھانے کی تیاری میں ہلکا پھلکا ، کم چربی لے کر بھاگ سکتے ہیں۔

پھر جب آپ لوٹیال مرحلے اور ماہواری کے مرحلے میں سوئچ کرتے ہیں تو ، یہ وہ وقت ہوتا ہے جب… میں کسی غذا کی قسم کی طرح سوچنے کی کوشش کر رہا ہوں جس پر آپ آسانی سے فائدہ اٹھاسکتے ہیں۔ یہ اس طرح کے luteal مرحلے کی طرح ہے ، جو 10 سے 12 دن ہے۔ میں ہمیشہ کہتا ہوں کہ یہ آپ کے میکرو بائیوٹک فیز کی طرح ہے جہاں آپ واقعی میں آہستہ آہستہ جلتے ہوئے کاربوہائیڈریٹ کھاتے رہنا چاہتے ہیں ، اور جو بھی آپ کے ل work کام کرتا ہے۔ اگر وہ پھل دار ہوں تو ، بہت اچھا۔ اگر یہ کچھ اناج ہیں تو ، بہت اچھا ہے۔ اگر آپ اناج نہیں کرسکتے ہیں تو ، آپ جڑ کی سبزیاں کرسکتے ہیں ، جو بھی آپ کے ہاضمہ اور کھانے کی حساسیتیں برداشت کرسکتے ہیں ، لیکن اس بات کو یقینی بناتے ہوئے کہ آپ ان میں سے زیادہ تر کھا رہے ہیں کیونکہ آپ کی میٹابولزم بہت تیز ہے اور آپ کی حرارت کی ضروریات زیادہ ہیں ، آپ اسے فعال طور پر رکھنا ہے۔ ہم سب جانتے ہیں کہ جب ہم اس دقیانوسی ہلکے کھانے ، سلاد کی زندگی پر قائم رہنے کی کوشش کرتے ہیں تو کیا ہوتا ہے ، آپ کو معلوم ہے کہ ، آپ اپنے خوبصورت مرحلے میں ، جب آپ سارا دن ایسا کرتے ہیں تو ٹھیک ہے؟ آپ کے پاس صبح کو ہموار ہیں ، آپ کو لنچ میں سلاد ہے۔ اور آپ کام سے گھر پہنچ جاتے ہیں ، اور آپ ابھی کھانا شروع کردیتے ہیں ، اور آپ باز نہیں آتے ہیں ، اور آپ نہیں جانتے کہ چار گھنٹے بعد کیا ہوا۔ آپ نے چپس ، اور پٹاخے ، اور پاستا ، اور پنیر اور کوکیز کھائے ہیں ، اور آپ کا جسم اس کی حرارت کی ضرورت کو پورا کرنے کی کوشش کرنے کے مترادف ہے ، لیکن اب آپ کھانا کھا رہے ہیں کیونکہ آپ نے فعال طور پر آہستہ آہستہ نہیں کھایا ہے۔ دن بھر کاربوہائیڈریٹ۔

لہذا ہمارے پاس کھانے کے لئے مخصوص منصوبے اور ترکیبیں ہیں تاکہ آپ کو واقعی یہ سمجھنے میں مدد ملے کہ کیا کھانا ہے تاکہ یہ آپ کے لئے بالکل بھی الجھن کا باعث نہ ہو کیونکہ میں جانتا ہوں کہ یہ ایک ایڈجسٹمنٹ ہوسکتی ہے کیونکہ ہمیں صرف ایک ہی طرح روزانہ کھانے کے لئے کہا گیا ہے ، اور یہ آپ کی انفرادین تال کے لئے بالکل غلط ہے۔ اور پھر اپنے ماہواری کے مرحلے میں ، آپ کو اتنے پیچیدہ کاربوہائیڈریٹ کی ضرورت نہیں ہوتی ہے ، لیکن آپ کو زیادہ چربی اور پروٹین کی ضرورت ہوتی ہے۔ اور اس طرح یہ اور بھی ہوسکتا ہے ، اگر آپ کریں گے تو اپنا پیالو یا کیٹو ہفتہ کہیں۔

لہذا آپ کو ان غذائیں جو آپ سے واقف ہیں اس کو توڑنے میں آپ کی مدد کرنے کے ل that ، اس کے بارے میں سوچنے کا یہی طریقہ ہوگا۔ اور ایسا کرنے سے سارے انفراڈیان تال میں بلڈ شوگر مستحکم ہوتا ہے ، آپ کے میٹابولزم کو بہتر بناتا ہے ، جو میٹابولک تبدیلیاں رونما ہورہی ہیں ان کے ساتھ کام کرتی ہیں ، اور آپ کی توانائی اور آپ کا موڈ جیسے رکھے ہوئے ہیں ، ٹھیک ہے؟ لہذا اس مرحلے کے ارد گرد توانائی کے پہاڑ کو گرنے کی بجائے کیونکہ آپ اپنے جسم کو جس طرح سے ضرورت کی دیکھ بھال نہیں کررہے ہیں ، اور اب آپ تھکے ہوئے ہیں ، پی ایم ایسنگ ، تھکاوٹ ، تناؤ ، موڈ ، بجائے اس کے کہ آپ اس کے برعکس محسوس کریں۔ You feel good, you feel energized, you feel clear-headed and happy, and you don’t have PMS symptoms that, you know, certainly will balance that out because you’re also eating foods that are going to help you make more hormones and break them down more efficiently.

So some of us struggle with, let’s say, estrogen dominance. The foods that you’re going to be eating, the foods that are in the food chart in the book are going to help you, you know, both manufacture and metabolize hormones really efficiently as well. So that really helps stabilize any symptoms that you’re having throughout the cycle.

Katie: Yeah, when I learned of this concept from you, it was kind of like a paradigm shift for me because I started just paying attention to what was already happening but that I had never really paid attention to because I didn’t know to pay attention to, and I definitely noticed that shift. Like, in the first half of my cycle, I really wasn’t that hungry. I could do like soups, and salads, and light stuff and like generally not think about food. I’ve been on a pretty big, like, weight loss journey the last year as I’m finally now not pregnant or nursing a baby. And I’ve noticed that first half of my cycle, it’s easy to lose weight, and then that’ll, like, stabilize. I won’t gain weight in the second half, but it’ll just kind of like rest there for a while, and then the next first half of a cycle I’ll lose more weight. And I also noticed, like, when we start paying attention to our hormones, it’s like my cravings now are telling me what I actually need. So in the second week of my cycle, I’m craving like salmon, and sweet potatoes, and tons of olive oil, and like all the green things I can possibly eat for the micronutrients. Like I’ll make a pesto out of, like, so much parsley, and cilantro, and all these things.

Alisa: Oh, my gosh. I’m so proud of you.

Katie: But it’s just amazing when you have that lens to look through. I just, like, start seeing those patterns, and then it’s, like, I don’t have to stress about it. I can be like, “Oh, first half of cycle, I don’t have to really worry about getting enough calories. I’ll just eat when I’m hungry. It’s totally fine.” And then second half, I pre-plan, so I know I’m not going to hit that afternoon like, “Oh my gosh, I’m starving.” I have sweet potatoes pre-made or whatever it may be, and like just having that prep makes it so much easier. I’m also curious, are there different nutrient needs at different times as well? Like, are there supplements that can be beneficial at certain times, and is it also that we shouldn’t take the same supplements every single day?

Alisa: So that’s interesting because there are micronutrients that are, you know, pretty universally required by the endocrine system to function. So, you know, I think the endocrine system, we want to be supporting that too. So, I would say that yes, nutrient needs do change throughout the cycle, but certain baseline nutrients like B vitamins which are water-soluble, and you need to put that in every day. Magnesium, which is lost daily, again, water-soluble. So some of these very transient micronutrients that we tend to be very deficient in or easily depleted with due to stress, or caffeine intake, or chemical exposure, it is really helpful to keep putting those in on a daily basis, especially if you’re someone who’s dealing with a health issue. Giving yourself that extra boost of certain micronutrients, which I outline in the book can be really, really helpful. But from the food point of view, and taking micronutrients is one thing.
Macronutrients, which are these food changes that you make, you know, we’re really talking about, for example, in the ovulatory phase as you know, Katie, because I know you’re a cycle syncer, is that, you know, you’re eating foods that are high in glutathione and in the most bioavailable form. And this is because estrogen is at its peak concentration, that it will be, throughout the cycle, that its most serum concentration that you’ll ever have. And so depending on how your body is functioning, right, if your liver is optimized, for example, for elimination, or if you’re having great bowel movements, or if you’re having constipation, you may be more sensitive to that estrogen, right?

So if you’re breaking out during ovulation, that’s a sign that you’re not metabolizing that estrogen efficiently. But by eating the foods in the ovulatory phase that I’m outlining for you in the book, you’re going to break down that estrogen as quickly as possible because you’re supercharging the liver with glutathione. So that’s a great example of these types of macronutrient and micronutrient intersections that happen throughout the cycle. And I think the more we leverage that like you’re describing in your own experience, you lose weight more easily. You know, you maintain your energy.

And I think this weight loss thing, this is like a personal thing for me because, you know, you know me. I used to be 60 pounds heavier, and I gained quite a bit of weight when I had my pregnancy. And I’ve lost all that without dieting, right. And I love saying that to people because that just doesn’t make any sense given the current cultural narrative about how you’re supposed to lose weight as a woman. You know, actually, it’s not really gender specified, though it should be.

So how men lose weight is just by restricting calories and working out more, but how women lose weight is not by restricting calories. So you actually have to nourish yourself in order for your metabolism to work optimally. And I love that you’ve already seen for your own weight loss journey that you are able to take advantage of that slower metabolic phase, right, the first half of the cycle, the follicular and ovulatory phases to slower metabolism, which, if we listen to the current rhetoric, would mean that you wouldn’t be able to lose weight during that time. But by eating the right way during that time, you do lose weight.

And then instead of eating the same way during the luteal phase, which would if you continue to eat the lower-calorie, let’s say, format in the luteal and menstrual phases, you jack up your cortisol levels, okay, because that creates internal stress on the body to be calorically deprived when you have new caloric requirements. And that cortisol increase signals to your fat cells to stay put, right? So now you’re gaining weight, or at least not losing any weight, and that’s why women feel so frustrated like they can’t lose weight. They’re like, “I don’t get it. I’m depriving myself. I’m counting my calories. I’m doing the same thing each and every day.” But if you do do it each and every day, you’re actually, again, disrupting your hormones, disrupting the infradian rhythm, and you’ll end up either, at best, not losing any weight or, at worst, gaining weight. And this also has big implications when we start talking about fitness as well.

Katie: That makes sense. And I want to…let’s jump into fitness in just a second. But to reiterate what you said as well, that was the other really staggering thing for me. I think there’s, especially for women, that we often underestimate how much the emotional and mental side really is important for stress, and for weight loss, and for everything. And I know that’s an area I fought for a lot of years. And when I finally addressed that, it was like my relationship with food entirely changed. And I was able to lose weight without dieting, without really changing my diet or exercise at all.

I think there was such a shift in my stress response, and so I think that’s another issue. I always say to women, like that’s really worth looking at, whether it’s therapy, whatever your process is going to be. That was hugely pivotal for me. And I want to talk about fitness too because I’m really curious now. So you said men have this 24-hour cycle, and they’re better to train in the morning. For women, are there times of the month that we should maybe look at different types of training that can really line up with our biology?

Alisa: You bet. In fact, not only is this like…And, by the way, this is like not just a nice idea or like, “Oh, this would be fun to try.” This is a must-do. Like just as much as we now know disrupting the circadian rhythm causes disease, disrupting your infradian rhythm really messes with your health. And so much so that the U.S. women’s soccer team is cycle syncing and training their athletes based on this methodology because they understand that there are metabolic changes and, you know, fitness requirements of the body that really affect performance as it goes throughout the cycle.

So what that means is in the first half of your cycle, let’s say you want to put on some lean muscle and lose some body fat, like who doesn’t want to do that right? And that’s just good for all-around well being. The way you want to accomplish that in the first half of your cycle is with cardio-based exercise, and then high-intensity interval training. However, if you were to continue to do the cardio and the high-intensity interval training, which, by the way, is kind of what we’re told to do every day, right? Like, I mean, think of any workout slogan like Nike, like “Just do it.” Push yourself. Don’t quit. Just commit. No pain, no gain, right, all of this like… Just even if you don’t want to, you should keep trying to do the same thing every day. That’s really good for guys, really bad for you. Because if you do cardio and high-intensity interval training in the luteal and menstrual phases, you turn on fat storage and turn on muscle wasting.

تو ، آپ یہاں ہیں۔ And I discovered this years ago in my practice because I routinely be like, 15 years ago, there was this trend for people to get fit by training for a triathlon, even if they weren’t like athletes. They just used it as an excuse to get in shape. And I had many, many clients coming in to see me say, you know, “Gee, I don’t understand what’s happening. I’m running five miles every day, I’m swimming, you know, four times a week,” and whatever else they were doing, “and I’m eating what I’m supposed to be eating according to my trainer.” And they’ve put on 20 or 25 pounds at the end of three months. And I, you know, looked into that, and, of course, the answer was very clear, “Because your metabolism changes. And if you do the same physical activity at the same intensity day over day throughout the infradian rhythm, you disrupt it, you increase cortisol, you mess with estrogen levels, and you end up gaining weight. And that’s the fact.”

So if you are somebody who’s been, you know…you know, New Year’s resolutions or you sign up for some online fitness program, and it’s the similar kind of workouts every day, high-intensity interval training, you should expect, at best, not to gain any weight, or sorry, not to lose any weight. But at worst, you’re going to gain some weight. And that’s what’s so frustrating because we’re told the wrong information. We’re told information that’s meant for men or postmenopausal women. And if you’re in your reproductive years, you need the right information. And that’s why I’m so excited about having written this book because it’s finally just clearing this up once and for all.

There is an infradian rhythm, you have to work out differently. First half of the cycle, you’ll do your cardio, you’ll do your high-intensity interval training. Second half of the cycle, you’ll do body resistance or slow strength training with no cardio component. So that could be lifting a heavy set at the gym or in your home gym, that could be just doing push-ups and, you know, squats up against the wall, or that could be doing pilates, or doing, you know, strenuous yoga.

And then in the menstrual phase, it could be walking, it could be just like a yin yoga stretching class, or it could be napping. And I say that, and I know that that might make some you laugh, like, “Oh yeah, I’d love to take a nap during my period.” But actually, depending on your hormonal status quo, meaning if you have hormonal issues, if you’re dealing with elevated levels of cortisol due to, you know, emotional or lifestyle stresses, taking a nap can be hugely restorative and actually boost your metabolism during the menstrual phase.
So that is one of the exercises that’s listed in the exercise chart in the book during that phase because it is so beneficial. And it’s so important that I point that out because the truth of the matter is when you work out with your infradian rhythm, you can work out less and get more fit. And you can work out less at the right times, including napping during the menstrual phase and still, at the end of the month, either maintain the weight that you hope to maintain or lose weight if that’s what you’re trying to do.

And, again, having done this myself two times with big numbers, you know, 60 pounds the first time and 40 to 50 pounds the second time with my pregnancy again using this methodology, it’s just so effortless. It’s just so easy. It’s not a push, it’s not forcing. You don’t have to just do it. You don’t have to push yourself. There’s no pain and all the gain that you want. And I think that’s just such a comforting thought because I don’t know about you, but I’m just tired of this idea that you have to work so hard to achieve small results because we’ve been working for these little crumbs with the systems that were designed for men when if we simply use a system that was designed for us, we could really get the gold.

Katie: Yeah, I couldn’t agree more. And I think that’s been a really big shift for me as well, the effortless part of this. My whole adult life, it feels like I fought my body trying to get it to do what I wanted. And then when I finally learned to love and support it, it just naturally started doing those things I had hoped to do all along. It reminds me there’s a beautiful quote online, I’ll have to look up who said it, but it’s basically the idea that, like, “I said to my body, ‘I want to be your friend.’ And it took a deep breath and said, ‘I’ve been waiting my whole life for this.’” And I think that’s what you teach. It’s so beautiful. And you’ve kind of explained the concept of cycle syncing. But for anyone who’s new to this, can you just kind of give us like the really technical definition and what that looks like?

Alisa: Yeah, so I created this term, gosh, many, many years ago now, but it was this idea that once I really understood the infradian rhythm, I wanted to create a term that would help women understand the active part of what it means to connect with that, to support it. And so cycle syncing, syncing your activities, your food, your fitness, your sex drive, your relationships, your career, your parenting styles, all of that can be synchronized with your cyclical changes with these fluctuating hormones, with these four phases of the infradian rhythm. And when you do that, things just get in the flow.

Katie: Makes so much sense.

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Katie: I know it’s not, or I’d love to talk about a little bit like the emotional and stress response side of the cycle as well, and if there are things we can do, A, to optimize those, and, B, like how we can use that to our advantage in relationships.

Alisa: So, you know, you are more sensitive to cortisol in the second half of the cycle, which is why it’s so important to do the right eating to stabilize blood sugar so you’re not, you know, adding the cortisol demand in the second half of the cycle and that, again, you’re doing the right workouts. Doing those two things will decrease your stress levels dramatically in the second half of the cycle. And, by the way, if any of you are struggling with, you know, luteal phase anxiety, or depression, or mood swings, or irritability, again, just doing these first two components of the cycle syncing method with the food and the fitness, you will see enormous impact in a positive way on your mood and your energy levels. And, again, it just it’s remarkable what happens when you start taking care of this biological rhythm.

So I think we have to look at stress as external stress, right, things that are like, I don’t know, the kids are driving you crazy, you’re having friction in your relationship, something is going on that’s stressful at work. And that these are things that involve other people that are outside of your control, and that’s just life, and we all have to learn how to balance our emotional reactivity in those situations, to not take things personally, and to really rise above and figure out how to navigate that with a lot of emotional intelligence. But then there are these types of stressors that can be managed by understanding the infradian rhythm.

So, for example, we just talked about how you can create unnecessary amounts of stress cortisol level in the body by eating and exercising incorrectly during the luteal phase, for example. But you can also have stress created at any point in the cycle by, let’s say, you know, not feeling…and let’s pick career or work, right? So I obviously cycle sync absolutely every area of my life, which I outline in great detail in the book and give you every chart that I created for myself. But in work, for example, because we know the brain changes by 25% over the course of the month, there are certain times that you’re more naturally inclined to do certain activities. You can do anything you want anytime you want, of course, but when you’re in the mood to bake cookies, right, that’s like more fun. But then when you have to make cookies for the class, you know, fundraiser and it’s late at night, you don’t feel like doing it. It’s stressful, right?
So that’s a great example of doing things when you’re in the mood to do something. They feel effortless and pleasurable versus pushing yourself to do it when you, you know, don’t really feel like doing it.

Wouldn’t it be amazing if you could set up your workflow to just kind of always pick the things that you’re naturally in the mood for so everything feels like that joyful, like, “Oh yeah, I’m so happy to be baking these cookies right now, you know? I’m so happy to be working on this marketing copy, or I’m so happy to be doing this report for my boss, or I’m so happy to be doing this customer call because just really my verbal social center is being stimulated right now by my estrogen in my ovulatory phase. This is working for me I’m feeling really good.” It’s so fun since these changes are predictable, and they repeat, you know, every month. You can map out your calendar to optimize your work around this. And, in fact, I put in my own daily planner into the book because…this is another fun funny personal aside.

But years ago, I mean, I was always an eager student, you know, even at a young age, I remember I convinced an employer of mine. I had an internship in high school, I said, “I believe that the key to success is figuring out how to manage your time successfully.” So I convinced them to send me to a time management class, Franklin Covey. And specifically, you know, that’s that whole rhetoric of like, “You gotta sharpen the saw every day and do the same activities and big rocks and the whole thing,” right?

And I had the planner in the analog days, so, you know, it was a big notebook, spiral notebook. And I remember being so excited. I literally was holding this, like, “This is going to, like, change my life.” I filled it out, and, you know, I was, like, really diligent for a week or two and then something changed. I didn’t know what then because I was only in high school, I hadn’t yet done all this work that I now do, and I just felt like I couldn’t do the things that I had mapped out in my calendar. They felt like a burden, and I felt so bad. I felt so self-critical. I said, “Oh my God, I’m so lazy. I’m so undisciplined.” That inner critical voice just started raging, like, “What’s wrong with you?” And I kept trying for several months to just like really stick with whatever it was that I was… Like, every month would start off the same. Like, I’d be, like, “Okay, great. I’m in the zone. I’m doing what I said I was going to do each day,” and then something would change.

I didn’t realize then it was my hormonal brain chemistry was changing. Then I couldn’t follow those same plans in the schedule, and I felt so bad. I literally, after a few months, was so upset about the whole thing. I stopped using that planner. I broke up with time. I stopped wearing a watch. I was like, “That’s it. I’m just never going to be a success because I can’t manage my time.”

Then fast forward years later when I discovered the infradian rhythm, and I create the cycle syncing method, and I start, like, planning all of my work around my biochemical advantages throughout the month for each week. The amount that I could get done in a month astonished me. I mean, I just couldn’t believe it. Because I was enjoying what I was doing. Everything was flowing in terms of my work, and my productivity, and my creativity, and I wasn’t draining my energy, right? We cannot make more time, but we can make more energy. And by working and doing the things that are my natural proclivities based on my infradian rhythm at any given week, I never put myself in the energy hole, right.

Like, you know, when you bake these cookies at 8:00 at night, you don’t really want to do it. You feel exhausted afterwards, and you feel sort of energy hungover the next day. Because we’re not planning our productivity and our creativity around our infradian rhythm, we’re in an energy hangover, in fact, an energy crisis all of the time. And I did say earlier, 90% of moms feel exhausted and to the point where just last year, the World Health Organization made burnout an official medical diagnosis. We’re all working in a way that’s not supporting our infradian rhythm, and that’s really to our detriment.

Katie: It makes so much sense. And I’m so glad that there are people like you out there really breaking this down for women and giving us practical tools, even if the research hasn’t quite caught up to our hormones yet. I think that’s been the lesson for a lot of us. I know it’s part of my story and part of yours as well is that, at the end of the day, we do have to take our health into our own hands. And doctors can be amazing partners, and hopefully, we find some incredible ones to work with. But at the end of the day, we’re the ones responsible for those changes and having tools like this make it so much easier.

And that point we’ve mentioned several times in this interview of just not having to fight your body, that alone is just a complete paradigm shift for women. And so I love that you are spreading the word about this, and I highly recommend your new book. Of course, it will be linked in the show notes at, but any starting advice for women who are listening to this going, “Oh my gosh, yes. I need to do this.” Obviously, get the book but what else? Where can we start?

Alisa: I mean, I think you’ve got to know where you are in your cycle. So like yourself, Katie, if you haven’t downloaded the MyFLO app, that’s a great place to start because it’s going to tell you…it’s the world’s first and only cycle syncing app, of course. I had to build one. So, you know, you’ll know which phase of the cycle you’re in, and it will start to teach you what you need to know about that phase when you go into the cycle syncing section. And it will remind you and send you reminders about, “Okay, you’ve just moved into this phase, you know, you want to think about eating these types of foods, etc.” And we also have content that, you know, you can get more recipes and meal plans, and workout videos, and all of that as well with the cycle syncing membership. So that’s a place where you can get more support. But I would say start with just being aware of where you are in your cycle.

Of course, we didn’t get a chance to talk about, “Well, what if you have hormone problems, or what if you’re on the pill?” And I’ll just quickly say that if you have hormone struggles, you know, I would say, you know, if you have a diagnosed condition like PCOS, or fibroids, or endometriosis, or you have irregular cycles, you do need to do kind of the cleanup work that I describe in my first book, “WomanCode,” to help your body, your endocrine system, let’s say, recalibrate or get back to homeostasis so you can get yourself to a regular cycle so your hormones are giving you the opportunity to have a healthy infradian rhythm.

If you’re on a hormone suppressive birth control, whether that be a pill, or a device, or an insert, unfortunately, then you will not be able to…it kind of really messes with the infradian rhythm, and so you’re not going to have the cycle happening over the 30 days. You’re kind of in this like phaseless no cycle zone, and so you won’t experience these changes. And, of course, I go into detail about what you can do in the book to kind of understand what you need to know about that.

So first things first is just to understand where you are in the cycle, and then pick a lane, right? So there are five different areas in the book that you can start with. You could start with food. You could start with fitness. You could start with the new daily planner, the time and, like, your work, your monthly project list. You could take this into looking at your sex life and relationships, romantic relationship, and you can look at motherhood.

So there are these five charts in the book, then you can just pick one of them and decide that you’re going to just do an experiment for that month. You’re going to just change your food for one month and see how that makes you feel, or you’re just going to do the workouts for a month and see how that makes you feel, and then you start to slowly add, right, because this is really about a system that allows you to really optimize every area of your health and life. So, you can’t expect to make all the changes at once, but you want to build on them over time. And using the charts in the book are really going to help with that.
In fact, we also have a great, like a starter, you know, in the flow quick start guide that people are getting when they order the book that’s on the book website. So before the book arrives, you can start to figure out, you know, which life area you want to address, health, work, or relationships, and start to make these changes for that week that you’re waiting for the book to arrive to see how you can apply this in each of these four phases. It’s much easier than you realize once…like, Katie, you’ve been saying, you just start to have that awareness, and then it goes from there.

Katie: I love it. And we might have to do another round one day to address those specific hormone-related, like if you have PCOS, but I love that we covered this for now. And lastly, is there a book or number of books that have really dramatically impacted your life besides obviously your own?

Alisa: Oh, well, yes. There are… I mean, my books are my, like, prized possessions, I would say, and I was really thinking about this. So I think, for me, the very first book that woke me up to the idea that our bodies are special and sacred were “Daughters of the Earth,” which is a book about Native American menstrual rights that I came across as a junior high schooler in my local library, and just something about that was really like a call home in some way. And then Natalie Angier’s book, “Vagina,” hugely eye-opening, and Clarissa Pinkola Estés, “Women who Run with the Wolves.” Also a very game-changing book for me.

Katie: I love it. Those are all great recommendations. I’ll make sure they’re in the show notes as well. But Alisa, thank you so much for your time and being here. I love the education and the work that you do. And I’ll, of course, make sure everything we talked about and a link to our website are in the show notes so you guys can find those if you are walking, or running, or driving while you’re listening to this. But thank you so much for being here.

Alisa: Thanks for having me. It’s always a joy to have a conversation with you about cutting-edge health information.

Katie: I love it. And thanks as always to all of you for listening, for sharing your valuable resource, your time, with both of us. We’re so grateful that you did, and I hope that you will join me again on the next episode of “The Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.

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