4-Week Cyclical Hormonal Health Plan

By Alisa Vitti, Integrative Nutritionist and Hormone Expert Founder of FLOliving.com Author of WomanCode

4-Week Cyclical Hormonal Health Plan

This plan works on a four-week cycle, just like your cycle. This plan is good for women whether they are menstruating or no longer menstruating because, over the course of four weeks, we’ll be changing your diet such that we’ll be increasing valuable micronutrients and regulating their distribution so your endocrine system gets the right variety of the key micronutrients it needs to produce optimal hormone levels.

The second reason this works is that it provides a regular rotation of foods to help break down estrogen and clear it out of the body efficiently. This works for every woman at every stage because hormones affect everything that’s happening in our bodies. Whether you have an actual cycle or not, your body is producing all sorts of varying hormones and they need to move out of your system efficiently so you don’t become symptomatic.


If you still get your period, start the day after it ends. If you don’t get your period, start on a Sunday for your first week.

Don’t think that you have to eat only these foods during specific weeks; rather, think of “turning up the volume” on certain foods during the specific week. For example, don’t only eat raw juice during Week Two; rather, incorporate more raw juice during that week.

Week One

Focus on: Sprouted and Fermented Foods

Some of my favorite and healthiest sprouted and pickled foods are sauerkraut, kimchi, bean sprouts, broccoli sprouts and sprouted Ezekiel bread. These foods contain prebiotics and 3-endole-carbinol – two key micronutrients that help the body metabolize and break down estrogen. This is important during the first week as estrogen begins to rise (if you have a cycle).

Week Two

Focus on: Raw Juices and Fresh Veggies

I recommend veggie juice made from beets, lemon, kale, apple, celery and ginger along with any fresh, raw veggies. Raw fruits and vegetables are important because you experience a surge of estrogen during this week, and they provide the antioxidants and fiber your body needs to break down and move estrogen out of the body quickly. Most importantly, raw juices and fresh veggies also ensure that the liver gets the micronutrient glutathione, which is required to break down estrogen. We cannot bottle glutathione – it’s only available in raw fruits & vegetables.

Week Three

Focus on: Grains and Greens

Eat quinoa, buckwheat, bok choy, kale, escarole and swiss chard. In week three, there is both a surge of estrogen and progesterone and then a decline. This affects brain chemistry, and ultimately, our mood. Grains provide B vitamins, which give your body the building blocks to produce serotonin to help keep moods stable. Greens contain calcium and magnesium, which help your body use the hormones you do have efficiently. Grains and greens combined provide your body with plenty of soluble fiber to help move estrogen out of the body as quickly as possible.

Week Four

Focus on: Healthy Fats and Root Vegetables

Eat salmon, avocados, sweet potatoes, pumpkin, carrots and beets. During this week, hormone levels shift toward their lower levels and the essential fatty acids help stabilize mood and energy. Additionally, root veggies give the body vitamin A, which is required to help the liver process estrogen.

 

A Note on Soy

You may have noticed that I don’t mention soy products very often. There is a reason for this. In my experience, women with estrogen-dominant conditions, like PCOS, fibroids, ovarian cysts, infertility and low libido, have a harder time including this as a significant part of their diet. So often we tend to overconsume foods that are touted as health foods. Traditionally, Asian cultures consume no more than two teaspoons of fermented soy a day, which has been shown to be health-promoting, while more than that quantity becomes problematic. Soy products contain high levels of phytoestrogens that mimic the body’s natural estrogen hormones. If you’re struggling to break down what you’re already producing, adding more to your taxed system can make your symptoms worse.

This is my quick-start four-week plan to get your hormones balanced in 30 days. My plan is fully detailed in my new book, WomanCode, and is one of the steps of the protocol I use with all of our clients at FLOLiving.com.

7 Essential Items to Have for a Pandemic Date, According to a Relationship Expert

Celebrity divorce attorney and relationship expert Vikki Ziegler says you should treat COVID-19 like an STD.

Just when we thought relationships and dating could not get any more complicated, the pandemic took this matter to a whole new level. Celebrity divorce attorney and relationship expert, Vikki Ziegler receives an abundance of questions about this exact topic, every single day. Her fans and followers message her via her social media channels, in the hopes of finding the right way to safely date during these times. So, if this topic has crossed your mind, rest assured you are not alone.

For those who used to "swipe left and right," on the regular, Vikki recommends slowing down for the time being, no matter what type of antibacterial wipes are being used between your swipes. Serial dating during COVID-19 can be dangerous and also very selfish at the same time. This might be a good time to either take a break from dating altogether, or invest more time in one relationship and being monogamous, at least for right now. "Everyone should treat COVID-19 as they do an STD, while dating and practice safe EVERYTHING, even beyond just intimacy," says Ziegler. "This will simplify the process and make the do's and don'ts much less complex."

She recommends that new partners keep the dating virtual prior to both being tested and or having the vaccine. "Screendating" can still be both fun and safe at the same time. She suggests that you still wear your favorite new dress, get that fresh haircut or blowout and act as though you are still going out, even if the date is happening in the privacy of your own home. She has suggested some ideas such as virtual movie nights, happy hours, cooking classes, and the most obvious, the at-home and virtual dining date. This would entail both partners ordering food to each of their respective homes, but using the same menu as if they were dining in person.

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