How To Balance Your Hormones and Hack Your Cycle with Alisa Vitti

tune in:

apple podcasts





show notes

Hey, We're Krista & Lindsey!

Almost 30 is a place where you can come as you are to learn more about the topics that fuel your conscious evolution. Our mission is to inspire and empower you while still keeping it grounded and fun. We're here for your evolution - even the messy parts!

our story

Explore by Category

Our Partners

Want sweet discounts on some of our Favorite things?

yes please

about the pod

visit the shop

We hear so many questions from our community about hormone health, cycle synching, and all things women’s wellness. Our go-to expert on all this is Alisa Vitti, founder of Flo Living and the queen of hormone hacking. 

One of our biggest takeaways from our conversations with Alisa: how to sync with our infradian clock (aka or ‘second clock’). 

It’s so easy to solely focus on our circadian rhythm. We think about things like getting blue light glasses, waking up with the sunrise, and sleeping well, but as women, our infradian clock is just as important.

What is the infradian clock?

The infradian rhythm of women’s cycles are 28 days. It’s made up of four phases: follicular, ovulation, luteal, and menstrual. We love Alisa’s mnemonic for how to care for yourself during each phase — she calls them POWR phases.

During the follicular phase, your body will want to prepare. During ovulation, you’ll be opening up, socializing, and communicating. During the luteal phase, you’ll be really focused on working. And in the menstrual phase, you’re resting, recovering, and restoring.

What does it look like when you’re working against your infradian clock?

It can look like being overwhelmed, low energy, feeling bloated or having stubborn weight, literally any PMS symptom (the imbalance between estrogen and progesterone creates those symptoms), or even chronic colds. 

So what should you do to support yourself during each phase? 

This is the best part: Alisa said you can start making changes anytime, anywhere in your cycle. The first part is self-care — eating, exercising, and organizing your schedule. Once you get that down, you can take it into relationships, career, friendships, sex life, and motherhood.

Alisa’s best tip: know where you are in your cycle and start with food or fitness. 

  • In the first half of your cycle: It’s best to have lighter foods and do HIIT and cardio workouts. We have a slower metabolism in the first half, and the exercise kicks off more muscle gain and energizes us. 
  • In the second half of our cycle: We need more calories because we have a faster metabolism, and we need to actually work out less because HIIT will turn on muscle wasting and fat storage. This is the time for gentle yoga flows and walks. 

It’s really about connecting with yourself, understanding your body, and giving it what it needs! 

Want more from Alisa? Listen to our episodes: 

Biohacking Your Hormones with Alisa Vitti 

Birth Control, Hormone Health + How to Cycle Sync Your Your Life For Optimal Health with Alisa Vitti of Flo Living

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

add a comment

+ show Comments

- Hide Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

We're Krista + Lindsey. Co-hosts of the Almost 30 Podcast, entrepreneurs, creatives, community leaders, best friends, wellness-obsessed spiritual seekers, alien lovers...and always ch-ch-ch-changing. We're excited to have you here. If you're enjoying these posts, check out our podcast, our story, and find more education in our shop!

the latest

What are you seeking?

because great conversations start with a question


We're Krista + Lindsey. Co-hosts of the Almost 30 Podcast, entrepreneurs, creatives, community leaders, best friends, wellness-obsessed spiritual seekers, alien lovers...and always ch-ch-ch-changing.

We started this show on our messy closet floors, and now here we are four years later with a top 50 podcast and a community of millions. We’re here to be your guides, friends, and virtual bff’s — and to remind you that you are here for a purpose, and that you’re never alone. 

30 Day Transformational Guide

This journal was inspired by the small habits that have transformed our lives. Every day for 30 days, you’ll have a daily affirmation, journal prompt, and ritual to support you.


5 Pillars of a Successful Podcast

This guide is for anyone looking to start a podcast, grow their brand, or monetize their podcast. We outline the exact steps and strategies we used to grow the Almost 30 Podcast from a small passion project to one of the top wellness and lifestyle podcasts.


The Life Edit Mini Challenge

In these pages, you’ll find 150+ of our favorite affirmations for everything from body love, to career, partnerships, spiritual connection, self love, and more.

Take me there!


Get Us Straight to Your Inbox 

We’ll be dropping in with personal notes, inspo, and exclusive offers (in other words, fun emails you’ll actually want to open).

Email Address