The Ovary Club with Alisa Vitti

7: Cycle Syncing® 101 - How to Work With Your Cycle Instead of Against It So You Feel Better All Month

Have you ever had one week where you feel strong, clear, productive, and totally on top of things… and then the next week, the exact same routine suddenly feels awful? Your workouts feel harder. Your mood shifts. You're hungrier, more tired, less focused, and you start wondering what happened. A lot of women take that as a sign they need to be stricter, more disciplined, more in control. But what you actually need is not another rule to follow. What you need to understand is cycle syncing. If you've ever felt frustrated by how different you can feel from one week to the next, this episode is going to help that make a lot more sense. It's here to show you that your body is not being difficult, and you are not doing womanhood wrong. You're living in a female body with a rhythm that changes across the month, and once you understand how to work with that instead of against it, so much can start to feel easier - your energy, your mood, your workouts, your focus, and the way you move through everyday life. Insiders get a special bonus this week: a free month inside my Cycle Syncing® Membership, plus an ongoing discount there if you decide to continue after month one. What's Discussed: (0:50) Why women do not run on the same 24-hour rhythm as men, and why that changes everything. (1:51) What cycle syncing actually is, and why it can make your body feel so much easier to work with. (4:50) Why women are not smaller versions of men, especially when it comes to health, fitness, and stress. (6:56) The clinical trial behind cycle syncing®, and what it revealed about reducing PMS. (10:18) The four phases of the cycle, and why each one comes with different needs. (17:41) Why planning your workouts, food, and schedule by phase can protect your hormones instead of draining them. (21:31) What changes in the luteal phase, and why this is where so many women accidentally work against their biology. (33:32) The easiest way to start cycle syncing® today without feeling overwhelmed. Listen now and learn how to stop fighting your body and start working with it, so you can feel more steady, more supported, and much more like yourself all month long. Thank You to our Sponsors: Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club [https://alisavitti.kit.com/products/the-ovary-club] MyFLO App: Download the MyFLO App [https://floliving.com/pages/app] and use the code FREEMONTH Learn more about Alisa Vitti: Instagram: @alisa.vitti [https://www.instagram.com/alisa.vitti/] Website: alisavitti.kit.com/ [https://alisavitti.kit.com/]

6: Why You Want to Have Your Period for as Long as Possible

Some months the dysmenorrhea is so painful you're counting minutes until the next dose of painkillers, living with a heating pad glued to your stomach, and trying to function like you didn't just lose a night of sleep to cramps. With all that happening on repeat, I can't blame women for chasing ways to suppress menstruation and "skip the hassle." But suppressing your period is not the relief it has been sold as. Every cycle you skip, every ovulation you suppress, and every year you rush toward menopause is quietly withdrawing from the health bank account that your brain, your bones, your heart, and your hormones depend on for decades to come. In this episode of The Ovary Club, I break down everything you were never told about your menstrual cycle and why understanding it will completely change the way you think about your body, your symptoms, and your long term health for the rest of your life. Keep Your Ovaries Young: Alisa's 12 Daily Non-Negotiables If you want better energy, fewer symptoms, and hormones that don't crash once you hit your 40s, start here. From Alisa's exact breakfast macros to her sleep routine, this is the full behind-the-scenes protocol, plus a printable checklist so you can actually use it. Become an Insider to get this bonus - and more! alisavitti.kit.com/products/the-ovary-club [https://alisavitti.kit.com/products/the-ovary-club] What's Discussed: (1:42) Why your menstrual cycle is not a nuisance but a monthly report card of your health with built-in brain, heart, and bone protective benefits. (4:04) Why being on birth control means you are not actually having a period and what that is doing to your body. (5:03) Why every ovulation puts money into your health bank account for your postmenopausal years. (11:22) Why skipping your period is not harmless and why your cycle is now considered a fifth vital sign. (13:07) Why early menopause is associated with increased cardiovascular risk, reduced bone density, and cognitive decline. (17:00) Why extending your cycling years is one of the most overlooked ways to protect your mitochondrial health and slow down hormonal aging. (30:40) Why your PMS in your 20s is already predicting your fertility in your 30s and your perimenopause in your 40s. (33:24) The five practical things you can start doing today to extend your cycling years and protect your hormonal longevity. Listen to this episode of The Ovary Club and learn why keeping your menstrual cycle for as long as possible is one of the most powerful things you can do for your brain, your bones, your heart, and your long term health. Thank you to our Sponsors: Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club [https://alisavitti.kit.com/products/the-ovary-club] MyFLO App: Download the MyFLO App [https://floliving.com/pages/app] and use the code FREEMONTH Learn more about Alisa Vitti: Instagram: @alisa.vitti [https://www.instagram.com/alisa.vitti/?hl=en] Website: alisavitti.kit.com/ [https://alisavitti.kit.com/]

5: The Biggest Lie In Women's Biohacking That Is Actually Harming Your Hormonal Health with Dr. Amy Killen

Women have been told that the more disciplined they are with their wellness, the better they will feel. So they fast longer, do more cardio, restrict more, and push harder. And somehow they still feel exhausted, hormonally off, and like their body is working against them. What nobody told them is that almost every protocol they are following was designed for male biology and tested on male bodies. In this episode of The Ovary Club, I sit down with Dr. Amy Killen for a conversation that is going to make a lot of women feel both vindicated and relieved. Because what she shares about which biohacks are actively harming female hormones, what the longevity data actually says women need to be doing, and how sexual health connects directly to how long and how well you age is the kind of information that changes the decisions you make every single day. Dr. Amy Killen is a board-certified emergency medicine physician who left emergency medicine to specialize full-time in longevity, regenerative medicine, hormone optimization, peptide therapy, and sexual health. She is the co-founder of Humanaut Health, a longevity medicine franchise. With her clinical background spanning emergency medicine and her deep specialization in how hormones, sexual health, and longevity intersect specifically in women, she is exactly the person this conversation needed. Want to go deeper with this episode? Ovary Club Insiders get a special download: The Female Longevity Checklist: Your Minimum Effective Dose of Everything That Actually Matters. Dr. Amy Killen dropped specific numbers throughout our conversation that prove what I've been saying for years: women get MORE longevity benefit from LESS effort than men. Our biology is efficient. Stop overcomplicating it. Here's every number from the episode in one checklist. Become an Insider here: alisavitti.kit.com/products/the-ovary-club [https://alisavitti.kit.com/products/the-ovary-club] What's Discussed: (3:21) Why having a 28-day infradian rhythm on top of a circadian clock changes everything about how a woman's body responds to biohacking interventions. (4:58) Which mainstream biohacks have strong evidence for men but actively disrupt female hormones. (6:31) Why fasting is overrated for female hormone health and why skipping breakfast is quietly raising cardiovascular risk in women. (11:00) Why one day of resistance training per week has the same longevity effect for women as three days does for men. (24:26) When women should actually start thinking about hormone optimization and why most are waiting too long. (45:10) Why the quality of a woman's sex life is one of the most underrated markers of how well she is aging. (57:51) The biggest lie in women's biohacking and what to do instead. (55:57) The one metric women should be tracking to know if their longevity strategy is actually working. Listen to this episode of The Ovary Club and walk away finally understanding why your body has been responding the way it has, with the exact science and the specific tools to stop following protocols that were never built for you and start making decisions that actually work with your female biology. Thank you to our Sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com [http://floliving.com] Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club [https://alisavitti.kit.com/products/the-ovary-club] MyFLO App: Download the MyFLO App [https://floliving.com/pages/app] and use the code FREEMONTH Learn more about Alisa Vitti: Instagram: @alisa.vitti [https://www.instagram.com/alisa.vitti/?hl=en] Website: https://alisavitti.kit.com/ [https://alisavitti.kit.com/] Learn more about Dr. Amy Killen: Instagram: @DrAmyBKillen [https://www.instagram.com/dr.amybkillen/] https://www.instagram.com/dramybkillen Website: dramykillen.com/ [https://dramykillen.com/] YouTube: @Dr.AmyBKillen [https://www.youtube.com/@Dr.AmyBKillen]

4: 5 Things Your Doctor Won't Tell You About Your Hormones in Your 20s, 30s, 40s and Beyond

Have you ever been told that PMS is just part of being a woman, that birth control will fix your period problems, and that the weight gain in your 40s is simply what happens when you get older and stop trying as hard? Every single one of those things is wrong. And believing them is exactly what is costing women their fertility, their cycles, their energy, and decades of hormonal health they will never get back. In this episode of The Ovary Club, I walk through five things your doctor will not tell you about your hormones in each decade of your life, from your 20s through your 40s. If you have ever felt like your body was changing in ways nobody prepared you for, like you were always one step behind your own hormones, or like the advice you were given never quite addressed what was actually going on, this episode is exactly where that changes. Because the decisions you make in each decade are not just about how you feel right now. They are shaping your fertility, your hormonal aging, and your longevity for the decades that follow. What's Discussed: (02:47) Why your 20s are the decade of hormonal self-awareness and what that actually means. (03:25) Why birth control is not a real fix for period problems and what it may be costing you long term. (07:24) Why your period is a fifth vital sign and how to start reading it as real hormonal biofeedback. (09:58) Why PMS is common but not normal, and what it may be signaling about your future fertility. (14:39) What your 30s are really setting up hormonally, from fertility to stress resilience to perimenopause timing. (19:06) Why perimenopause starts at 35 and what changes in the brain and ovary begin that transition. (22:07) The early signs your rate of ovarian aging is speeding up in your 30s. (23:40) The three master-regulating hormones to protect in your 30s: insulin, cortisol, and melatonin. (25:45) Why your 40s are the hormonal self-care upgrade decade. (29:12) Which biomarkers to test annually in your 40s and why data matters more than guesswork. (33:21) Why midlife weight changes are not just about willpower, and what is actually driving them hormonally. (37:04) Why hormone self-care in your 40s is preventative medicine, not a nice-to-have. Listen to Episode 4 of The Ovary Club and find out exactly what your hormones need from you right now, in the decade you are in, before it costs you years you cannot get back. Thank you to our sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com [http://floliving.com] Ovary Club Insiders: Ovary Club: Join us at https://alisavitti.kit.com/products/the-ovary-club [https://alisavitti.kit.com/products/the-ovary-club] MyFLO App: Download the My FLO App and use the code FREEMOTNH Learn more about Alisa Vitti: * Instagram: @alisa.vitti [https://www.instagram.com/alisa.vitti/?hl=en] * Website: https://alisavitti.kit.com/ [https://alisavitti.kit.com/]

3: Why Biohacking Is Making Women Feel Worse (And What To Do Instead)

Biohacking is everywhere right now. The fasting protocols, the cold plunges, the 5am power mornings, the high intensity everything. And women are doing all of it, following the same advice, putting in the same effort, and still feeling exhausted, hormonally off, and like their body is somehow working against them. Here is what nobody in that conversation is saying out loud. Almost every biohack that has gone mainstream was researched and designed on male biology. And male biology runs on a completely different clock than the female body does. Which means the protocols most women are killing themselves to follow were never built for them in the first place. In this episode of The Ovary Club, I break down the five most popular biohacks that are quietly disrupting women's hormonal health and introduce a new concept that I believe is the real future of women's wellness. Want to go deeper with this episode? Ovary Club Insiders get a special download: The Bioharmonizing Cheat Sheet — stop following male biohacks and start doing what actually works for your cycle, phase by phase Become an Insider here: https://alisavitti.kit.com/products/the-ovary-club [https://alisavitti.kit.com/products/the-ovary-club] What's Discussed: (04:03) Why intermittent fasting raises cortisol and quietly destroys progesterone production. (08:03) The only fasting window that is actually safe for women in their reproductive years. (12:18) Why keto increases LDL cholesterol in women after just four weeks and disrupts estrogen metabolism. (17:11) The cold plunge protocol women actually need and why it looks nothing like what men are doing. (20:43) Why daily HIIT workouts are doing the same hormonal damage as chronic stress. (22:31) Why strength training from your teens changes your body composition for decades. (24:25) Why the 5am power morning is actively working against female hormonal health. (29:23) Bioharmonizing, the female alternative to biohacking that works with your biology instead of against it. If you have been following all the protocols, doing all the things, and still feeling worse instead of better, this episode is going to explain exactly why. Listen on Apple Podcasts and Spotify. Thank you to our sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com [http://floliving.com] Ovary Club Insiders: Ovary Club: Join us at https://alisavitti.kit.com/products/the-ovary-club [https://alisavitti.kit.com/products/the-ovary-club] MyFLO App: Download the My FLO App and use the code FREEMOTNH Learn more about Alisa Vitti: Instagram: @alisa.vitti [https://www.instagram.com/alisa.vitti/?hl=en] Website: www.alisavitti.kit.com/ [https://alisavitti.kit.com/]