Ovarian Cysts

Alisa and Pia discuss her hormonal journey from her adolescence onward, including her mental health struggles, as well as her experience with birth control and prescription medication. She also speaks candidly about having PCOS and ovarian cysts that ruptured, and how practicing the Cycle Syncing® Method and using the MyFLO app has transformed her health and her cycle, and finally having happy, healthy periods. 

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Watch here:

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Meet Pia Baroncini:

Pia is an entrepreneur, creative director, and host of the Everything is the Best podcast.

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What you'll learn:

• Pia's journey with hormones from a young age
• Discussions about PCOS and her journey with lifestyle and dietary changes
• How Pia incorporated the Cycle Syncing® Method into her life

Attention, Coffee Drinkers! Did you know that caffeine disrupts your hormones for a full 24 hours?

That’s not all. Caffeine stays in women’s bodies longer than men’s and it robs them of essential hormone-balancing nutrients and minerals. Studies link coffee consumption with infertility and poor gut health, which interferes with your body’s ability to detox excess (toxic) hormones.

Then there’s the link between caffeine consumption and cysts in your breasts and ovaries.

In other words, coffee is dangerous stuff if you suffer from hormone imbalances… and it can be dangerous stuff in general. That’s because many people can’t tolerate caffeine and don’t know it.

So that brings up two key questions: how can you tell if you have a hormone imbalance? And how can you tell if you have a caffeine intolerance?
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Let’s start with signs of a hormone imbalance...

How to Tell if You Have a Hormone Imbalance

How do you know if your hormones could use a little TLC...and that caffeine might be something you should eliminate from your daily routine?

Here are some signs and symptoms of a hormone imbalance:

‍PMS

‍Severe period cramps

‍Bloating

‍Acne

‍Moodiness/depression

Anxiety

You have been steadily gaining weight for a few months or years

You can’t seem to lose weight even with a healthy diet and increased exercise

Chronic exhaustion/fatigue

Cyclical migraines

‍Sugar cravings

‍Breast or ovarian cysts

Low sex drive

Low energy

Endometriosis

PCOS

I encourage any woman who is experiencing one or more of these symptoms to ditch caffeine for good, especially if you don’t tolerate caffeine well…and research shows that only 10 percent of the population produces enough of the specific enzyme that helps breakdown and eliminate caffeine. That means 9 out of 10 of you reading this right now are caffeine intolerant, whether you suffer from hormone imbalances of not!

How to Tell If You Have a Caffeine Intolerance

As I just mentioned, caffeine intolerance is surprisingly common, but most of us think of ourselves as immune. Three cups of coffee each morning might affect my coworkers or my sister, but not me! I explain the genetics of caffeine intolerance—and why hormone imbalances and caffeine intolerance often go hand in hand—below, but first let’s take a look at the signs and symptoms of caffeine intolerance.

Almost everyone who drinks coffee or other caffeinated beverages will recognize that familiar pick-me-up feeling that caffeine brings. But if you experience any of the symptoms on the following list—symptoms that are often attributed to other conditions or physiological responses—you might be caffeine intolerant. Symptoms like:

Anxiety

Insomnia

Restlessness

Fatigue (yes, fatigue!)

High blood pressure

Poorly balanced blood sugar

Digestive distress

Feeling wired but tired

Racing heartbeat

In many cases, these symptoms are chalked up to other diagnoses, like adrenal fatigue or anxiety disorders, but the real culprit might be coffee OR the causes of your symptoms are multifactorial and coffee consumption is one of the factors.

Why Caffeine is SO BAD for Hormones

Here’s why caffeine is so problematic for women with hormone imbalances:

‍Caffeine Problem #1:

Caffeine may increase the risk of benign breast disease (BBD), and specifically a form of BBD called atypical hyperplasia, which is a marker of increased breast cancer risk. This is scary stuff! One in eight women will develop invasive breast cancer in her lifetime, so it is wise to take every step you can to protect yourself. Giving up caffeine is easy (and free!), and comes with a host of other benefits, like reducing anxiety and supporting better blood sugar balance.The good news? The same study suggests that taking multivitamin supplements can have a protective effect against developing BBD.

‍Caffeine Problem #2:

Caffeine consumption is linked to infertility. A woman is more likely to miscarry if she and/or her partner drink more than two caffeinated beverages per day in the weeks leading up to conception, according to research from the National Institutes of Health and Ohio State University. Women who consumed two caffeinated beverages every day during the first seven weeks of pregnancy were also more likely experience pregnancy loss.Studies suggest that caffeine consumption may delay pregnancy among fertile women. Male partners, beware! Some research suggests that caffeine consumption among wannabe dads may reduce the chances of conception. Men who drank two or more cups of coffee per day had only a one in five chance of conception through IVF. Caffeine increases cortisol levels, and high cortisol sends signals to the body that it is not an ideal time for conception. Finally, caffeine depletes the body of vital nutrients needed for ovulation and healthy fertility (including B vitamins and folate). If you hope to become a mom someday, you need optimal levels of five key micronutrients, which you will want to take in supplement form…and you won’t want to deplete them at the same time by drinking coffee! Don’t do the good work of getting your essential micronutrients and then shoot yourself in the foot by drinking caffeine.

‍Caffeine Problem #3:

If you struggle with hormone imbalances (and if you’re reading this right now, you or someone you love probably does), it can be sign that your body has a hard time metabolizing caffeine. Hormone imbalances might be a sign that you don’t process caffeine efficiently. That’s because the same process in the liver that helps metabolize caffeine is also involved in the metabolism of estrogen.Caffeine is broken down by the liver using the enzyme CYP1A2. Your ability to produce this enzyme is regulated by the CYP1A2 gene. If you have a mutation in this gene, it will affect how your liver breaks down and eliminates excess caffeine. You will also have a harder time processing and eliminating excess estrogen.Based on your gene variation, you’ll either make a lot of this enzyme (and be a successful caffeine swiller) or a little (and have a tough time with caffeine). Turns out only 10% of the population make a lot of this enzyme. That’s just one in 10 of us! So if you fall into the majority — if you’re one of the 9 out of 10 women who don’t process caffeine efficiently — you also, very likely, have a buildup of estrogen in your body. And estrogen dominance is what gives rise to a lot of the unpleasant period problems you experience.This is why getting off caffeine is such an important part of the FLO Protocol. Estrogen dominance gives rise to so many of the symptoms of hormone imbalance and you don’t want anything blocking your ability to detox estrogen.

Ready to Ditch Caffeine? Here’s How

Ready to say no to the hormone-damaging effects of caffeine, but afraid of withdrawal? Never fear! You can quit caffeine without symptoms—and without losing energy. If you follow these steps, you will feel great as you wean off caffeine and you’ll be much less likely to relapse.

1. Start to wean off caffeine during the ovulation phase of your 28-day menstrual cycle, when you naturally have the most energy.
2. Nourish your adrenals with adaptogens that help combat stress, like rhodiola, ashwagandha, and maca root powder.
3. Use magnesium to replenish your mineral reserves, balance your mood, and combat headaches.
4. Supplement with B vitamins. Make sure you’re getting B5 and B12 as part of your B complex.
5. Rehydrate with coconut water that is rich in electrolytes.
6. Do gentle exercise, like walks and yoga, but avoid heavy cardio in the week or two after stopping coffee.
7. Eat a big, healthy breakfast every morning, which will give you fuel for the whole day.

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Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this – the science of your body is on your side!

New year, new you, new diet? If you’re like almost a quarter of last year’s New Year’s resolution makers, then you’ve made a vow to lose weight and improve your eating. When the new year comes around, so many women feel prompted to throw themselves into detoxes, fad diets, and get-fit-quick plans in an effort to undo the damage of holiday indulgence. But do any of these trends actually work? While every diet that comes across your social media feed this month will undoubtedly promise to transform your life, it’s important to understand how these diets affect your hormones.  This is important if you’re trying to lose weight and you’re struggling with PCOS, Fibroids, Endometriosis, or any other menstrual or fertility issue.  

Different Diets and Effects on Hormones

It’s really important to look at your whole hormonal picture when trying to figure out how best to lose weight. If you’re struggling with any of the menstrual conditions we treat at The FLO Living Hormone Center, then focusing first on restricting calories instead of reducing estrogen levels is going to result in no weight lost and worsening of your symptoms. You likely already know this from trying so many different diets to lose weight, and thinking that your period issues weren’t tied into it, and not achieving lasting results.   I myself know this personally, as a former PCOS sufferer weighing over 200 lbs. I tried all the different diets and exercise plans and not only couldn’t get the scale to budge, but also continued to see my symptoms get worse. What I learned is that the whole premise of separating out weight, skin issues, period issues, mood issues or anything else for that matter is beyond inefficient.  They body is encoded with a pattern that requires specific support and then like magic, things start to hum along the way they should and you don’t have any more struggle.So, let’s look at all the different diets, and their impact on your hormones, so you can make the right decision for you.

The Ketogenic Diet

This low-carb plan is intended to put your body into ketosis, a natural process that occurs when you restrict glucose and start burning fat as a fuel source. People on this type of diet usually eat less than 50 grams of carbs a day. Think of it as an even more carb-restrictive, fat-heavy form of Paleo or Atkins, which both glorify protein and fat and villainize carbs.  Upside: You’ll be less likely to consume processed junk if you’re seeking out fresh, whole foods, and you’ll likely feel satiated thanks to the ample protein and fat, even though most carbs will be off the table. Hormonal Downside: There is conflicting information on the effects of this diet on your thyroid health and much of it concludes that it affects T3 production.  With so many women struggling with hypothyroidism, it’s important to know this can adversely affect you.  

Raw Vegan

Just about everyone needs to consume raw fruits and veggies on a regular basis, but a true raw vegan diet means that none of the plant-based-only foods you eat can be heated over 104-118 degrees F, and absolutely nothing should be pasteurized, refined, treated with pesticides, or processed. Advocates of raw veganism believe cooking food destroys important enzymes and reduces their nutritional content. Upside: Loading up on organic, fiber-rich fruits and veggies is always a good idea!  An abundance of these can improve your digestion and improve heart health, reduce cholesterol and inflammation. The influx of antioxidants can clear your skin and, according to some research, contribute to cancer prevention. Hormonal Downside:  Studies have linked strict raw food diet to amenorrhea. If dysbiosis is present, (if you’re using any synthetic birth control, then your gut microbiome is out of whack) you will not absorb your nutrients from raw foods as well which can lead to a micronutrient deficiency due to leaky gut. This can compromise your entire hormonal system and present with a whole host of symptoms from missing periods to mood issues to weight gain. Additionally, according to Chinese medicine, this type of diet is too cooling which can make the reproductive system more sluggish. This means your tendency for delayed periods can be worsened, you can have delayed ovulation, or even heavier bleeding as a result.

Grain-free

The wheat in proteins known as gluten has gotten a particularly bad rap in recent years, and for good reason: it’s not good for your hormonal health, which is why I recommend removing it from your diet when you follow the FLO Living protocol. But many diets advocate removing sometimes all grains for the purpose of dropping LBs.   Upside: Some people believe cutting grains can alleviate brain fog, and others turn to the restrictive diet to drop pounds fast. Hormonal Downside:  If you struggle with cravings and binge eating, going grain free is going to set you up for major cravings and make you vulnerable to more binge moments of irregular insulin levels, which can throw off ovulation and wreak havoc on metabolism and fat loss.  

Intermittent Fasting

Intermittent fasting involves cycling between periods of time when it’s okay to eat and when food is off the table. There are various ways to do it (for example, allowing food for an 8-hour window during the day and fasting the other 16), but proponents claim it can help regulate blood sugar and burn fat. Upside: People drawn to intermittent fasting have likely read of clinical studies examining its ability to lower the risk of various diseases and promote new cell growth.  Hormonal Downside: Doing this incorrectly and simply skipping meals is not good for your hormones. Depriving your body of nourishment for extra long stretches of time can negatively impact hormones like cortisol, insulin, estrogen, and progesterone, which, of course, can completely throw your cycle off kilter.

What Really Leads to Results?

Do all these disparate diets have benefits? Of course — but if you’re a woman, as you’re seeing, you’re not getting the half the story that pertains to your biology. The cyclical nature of your biochemistry isn’t cut out for rigid food plans that call for the same foods day in and day out. And to nourish your body adequately, you certainly aren’t meant to restrict or eliminate essential macro and micronutrients, which is what so many of these diets do. Any diet plan — no matter how flexible it may seem — is by nature restrictive. And when you restrict food groups in any way, you’re in danger of creating a micronutrient deficiency, which can be exacerbated if you’re microbiome is out of whack, you’ve been on the birth control pill, or you’ve experienced any kind of hormonal imbalance. And restricting in one area generally means overdosing on another, which can throw your body off balance as well (for example, veggie-heavy raw vegan diets typically lack the adequate amino acids necessary to produce sufficient hormone levels and animal protein-heavy diets can lead to liver congestion and estrogen dominance, the biggest culprit in hormonal dysfunction).

Eating Right For Your Hormones to Achieve Optimal Weight

I’ve talked so much about how I’ve lost 60 lbs twice over (once when I healed my PCOS and once after my pregnancy) and did it by harnessing my hormones and supporting my metabolism, not by restricting and struggling. You have to work with your body’s internal weight management system - a.k.a. hormones - to get results. But as women, when it comes to all of the diets marketed, they totally ignore our cyclical, fluctuating hormones. It’s never mentioned.  You are essentially given information that is really only totally appropriate if you have male 24-hour hormonal patterns. It is only in that situation that eating the same way day in and day out makes sense.  Well, you do not have male hormonal patterns, as you well know. But because so many of us don’t know what our hormonal patterns are in the first place, we don’t know that we’re being short-changed in the world of diets.  What you do need is a way to eat foods that support each phase of your cycle because of course you have different micronutrient needs each week as your body is doing something very distinct each week inside the world of the ovary and uterus. Your body isn’t the same every day and your diet shouldn’t be either! I created this phase-based eating concept 15 years ago to support the function of the hormones produced in a specific time frame throughout the cycle.

The Cycle Syncing Method™

Eating specific foods each week of your cycle and changing that selection of foods as you change phases of the cycle to support optimal hormone balance and metabolism.  Upside: Provides the most variety of micronutrients to support overall hormonal balance.  Provides key foods at critical times to help break down excess levels of estrogen that can cause breakouts and PMS. Improves the quality of your bleed. Improves fertility, sex drive, energy and mood.Hormonal Downside: You’ll realize how much time you have lost feeling bloated, fat, fatigued, moody, and crampy when you never had to.  You’ll enjoy a wide variety of cuisines - macrobiotic, raw, ketogenic, mediterranean, some intermittent fasting and not ever get stuck doing one day in and day out for academic reasons.  The true differentiator for the FLO protocol, whose fourth step is The Cycle Syncing Method™,  is the integration of you and your body’s needs into the plan itself; in order to restore and reclaim your hormonal health, everything about your diet and lifestyle should be relevant and relative to your female biochemistry. No singular diet trend or food plan will give you that — only FLO will. But the key is that the foods you consume change from phase to phase — that means you get access to the most beneficial aspects of all of these different diets and you avoid forcing your body to do the same thing each and every day in the same way. That kind of monotonous, one-sided diet plan just doesn’t reflect the physiological shifts taking place in the female body, and it doesn’t set you up for success.

Eat Like a Woman

If you’re ready to be done with yo-yo diets, raging symptoms, and total hormonal chaos, it’s time to commit to a long-term lifestyle that works with the elegant ebbs and flows of your hormones. MonthlyFLO is the first-ever woman-centric health system that syncs with your unique rhythm. It gives you the foundation for solving any hormonal issues you may have over your lifetime. Over three months, you’ll be guided step-by-step to make simple, cumulative food and lifestyle changes that balance your hormones naturally. Make this the year you make a sustainable change and achieve real, lasting success. Alisa

Monthly FLO: The Cycle Syncing System™

Put your period symptoms into remission. Discover how to live in your FLO and get it all done with embodied time management.

MonthlyFLO is the first-ever woman-centric health system that syncs with your unique rhythm. It gives you the foundation for solving any hormonal issues you may have over your lifetime.Using the principles of functional nutrition, MonthlyFLO is a specially-sequenced food therapy program that recalibrates your endocrine function. Over three months, you will be guided step-by-step to make simple, cumulative food and lifestyle changes that balance your hormones naturally.Click here to learn more about the life-changing Monthly FLO Program

Another January, another raging month of PMS. Not quite how you’d planned to kick off a brand new year, right? But like clockwork, your symptoms have gone into overdrive, leaving you feeling fatigued, sluggish, and anything but amped to stick to those resolutions. So why does the first month of the year always seem to be the roughest in terms of cramps, bloating, mood swings, acne, and all those other infuriating, debilitating aspects of PMS?‍

Why January Can be the worst for PMS Symptoms

‍While pop culture representations of the menstrual cycle might have you believing that a monthly week of suffering is perfectly “normal,” I want you to know that PMS is NOT something you should ignore and brush off as normal. The constellation of irritating, inconvenient, and downright painful symptoms is a sign of a hormonal imbalance. You should not have to live in a reality in which you feel like garbage every month simply because you’ve been told it’s a “normal” part of womanhood. It’s not, and you deserve better. And you can get it!Now that you know PMS is actually a red flag for some form of endocrine disruption, you might be wondering why all of this tends to feel so much more intense in January. This isn’t a spontaneous shift that occurred as soon as the clock struck midnight on New Year’s Eve. This eruption of symptoms is actually the result of a slow build-up that began all the way back in October — Halloween really winds up hitting you with more tricks than treats. All that extra sugar you likely reveled in at the end of that month simply warmed you up for super sweet pumpkin spice everything in November, which made the overindulgences of December seem totally acceptable. On top of all the refined carbs you likely consumed in those three months, you may have been traveling, stressing over presents, drinking all kinds of seasonal cocktails (more sugar!), and spending a little too much time with family. That plus the decrease in sunlight end up leaving you very depleted from a micronutrient perspective.  This makes it more difficult for you to have an adequate luteal phase of your menstrual cycle, preventing proper progesterone production, which leads to an overabundance of estrogen, the prime culprit for stereotypical symptoms. All those factors can throw your hormones completely off kilter and set the stage for endocrine chaos come January.

‍How to Combat New Year’s PMS

‍There’s a reason everyone you know is signing up for juice cleanses and crazy workout classes — the holiday season really does a number on your health and can leave you feeling terrible. But committing to a restrictive detox diet or punishing boot camp classes isn’t the way to solve a hormonal imbalance — in fact, these extreme tactics can exacerbate the issues and leave you feeling worse. When we don’t take our hormones into account, they get disrupted and it can take months to regain balance. This is why not only you feel like you can’t stick to your resolutions in january, but also why you don’t feel like yourself until April or worse, continue to spiral out into more and more period and hormone symptoms all year.The key to regaining your balance in January and kicking symptoms to the curb is to detox the right way. No intense measures required — simply practical, easy-to-implement steps to restoring your natural equilibrium. Here’s how:

1. Focus on feeding your body a nutrient-dense diet. The FLO Living protocol is all about packing your diet with cleansing foods that address your liver, intestines, and lymphatic system. Your elimination organs require nutrients to breakdown toxins, and you get nutrients from food. Load up on leafy greens, complex carbs, and healthy fats to keep you nourished and satisfied.  Try the FLO Living 4 Day Hormone Detox - it’s free!
2. Have one grain free day a week. If you’re in need of some major damage control, try going grain free for just one day a week. It’s easier than you think to cut the processed junk: For breakfast, have eggs with coconut oil. For lunch, have turkey with avocados and greens along with a cup of bone broth. Steer away from the grains and gluten-free carbs today to give your gut the break and take a fiber supplement to sweep out the white flour residue. And always try to add in a brisk walk after eating carbs to help your body use the glucose for fuel.
3. Add in a special detox juice. I’m not a fan of juice-only cleanses, but adding this potent beverage to your healthy diet will support your liver as it recovers from all that holiday eggnog. Combine a handful of spinach, 1 carrot, 2 stalks of celery, half a bunch of cilantro, one-third a bunch of parsley, half a lemon with rind, half a green apple in a blender or juicer.
4. Add in the right supplements. As far as I’m concerned, certain supplements aren’t optional; they’re non-negotiable micronutrients every woman needs to keep her hormones healthy and happy! Especially after the onslaught of micronutrient depletion from this intense and long holiday period, it’s even more important to take them to get back to homeostasis.  Magnesium, vitamins B6, E, C, omega 3s, D3, and calcium are absolutely essential, which is why I decided it was time to create 5 formulations that would deliver these to you every day. The Balance Supplements are your daily ritual to keep your hormones functioning optimally.

Learn What to Eat to Prevent Ovarian Cysts

Functional ovarian cysts often develop and grow in relation to hormonal shifts. Hormonal imbalance issues can cause these cysts to grow much larger and even painfully rupture. Ovarian cysts can shrink and disappear without surgery or drugs, simply by creating an internal hormonal environment that keeps their development in check and under control.

It's common to not even realize that you have ovarian cysts until they stir up symptoms, as the result of growing larger or rupturing. The choices you begin to make today can help you avoid this from happening, especially if you do currently have smaller cysts. The early warning signs of hormonal imbalance, as a precursor to ovarian cyst growth, include period and cycle-related issues like PMS, missing periods, irregular cycles, and cramps.

Any woman who is experiencing estrogen overload or estrogen dominance - one of the most common hormonal imbalance situations - is at risk of developing ovarian cysts that become symptomatic. The symptoms of ovarian cysts range from bloating to frequent urination. Oftentimes, a woman who experiences a ruptured ovarian cyst will go to the ER with a lot of pain and a fever. Unfortunately, due to a lack of women’s health awareness, she will often be treated for appendicitis instead. The best way forward is to take control for yourself now, so you are not dependent on receiving emergency treatment down the line.

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How to shrink ovarian cysts

Natural remedies from a functional nutrition standpoint are highly effective for preventing cysts and shrinking cysts you may already have. We have seen women reverse their diagnosis of ovarian cysts, shocking their doctors and themselves by how effectively their body is capable of resolving this issue, when given the tools it needs to do so.

Any woman with a hormonal imbalance can take these actions with their diet as a preventative care measure, even if you currently do not know if you have ovarian cysts. Women deserve to understand the ways that nutrition and food interact with our hormonal health and well being. Even though every body is different, there are still ways that we can learn together how our food and symptoms can be related as well as how to make changes to improve our lives.

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Here are 5 strategies you can take to combat ovarian cysts:

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1. Release excess estrogen - green vegetables like Brussels sprouts, kale, collards, broccoli, and cabbage contain DIM (Di-Indolyl Methane) which is very effective at helping the body process and eliminate excess estrogen. Try to have a side of these veggies at every meal - whether that’s sautéed collard greens with your eggs at breakfast or broccoli with your bison burger for dinner.

2. Detox your liver - while so many products are marketed to us as detoxifying, the truth is quite simple - you need to eat to support your liver function, and the best way to do this directly is through food. Eat more eggs for essential bio-available protein, glutathione-heavy veggies like avocados and asparagus, and selenium superfoods like brazil nuts and oatmeal.

3. Fiber up - a diet high in fiber has been shown to decrease the reabsorption of estrogen in the body, lowering the incidence of estrogen-related health issues which include cysts & breast cancer. Fruits and veggies are the best sources of fiber for this purpose. Add fiber-rich flax seeds to your salads, soups & smoothies. Enjoy a fiber-full pear every day as a snack.

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4. Be good to your gut - fermented foods such as sauerkraut, kimchi, or pickles help your body manage estrogen levels. The estrobolome (a set of gut bacteria or gut genes) produces an essential enzyme that helps metabolize your excess estrogen. Giving your gut what it wants and needs to process estrogen and maintain hormonal balance is vital.

5. Practice Cycle Syncing® your nutrients - there are 2 peak estrogen surges during your cycle that need to be responded to and controlled with your food choices. The Cycle Syncing® Method targets these surges with foods and supplements that contain the micronutrients your body wants, in order to benefit from the estrogen it does need. It also helps process the excess estrogen it does not need. This ensures these surges stay as spikes in estrogen, and do not become long term estrogen dominance. You simply stock your fridge and pantry with foods specific to each phase of your hormone cycle, to address this common hormonal problem.

It's possible to take your health into your own hands and heal your ovarian cysts, naturally. With the right tools, you can move towards greater hormonal balance and a healthier life. Flo Living is here to help.

We've previously discussed the potential impact of emotional stress on your menstrual cycle, like how it can make your period late, delay or even suppress ovulation, as well as contribute to hormonal health issues such as PCOS and PMS. Here, let's delve deeper into the mind-body connection and how our emotions, feelings, and the energy we hold can play a part in the development of reproductive health conditions.

There is a neurological, endocrine, and immunological conversation at work in every one of us that is reflective of our emotional state.

While it’s very important to look at the root causes of conditions from a functional nutrition standpoint, the emotional aspect also needs to be addressed at the same time for long-term recovery. The emotional patterns behind ovarian cysts, fibroids, endometriosis, and other conditions are common for many, many women and very much a shared female experience.

Understanding this aspect is an opportunity to have compassion for ourselves and for other women. For example, one particular client was experiencing continuous spotting. We had addressed her diet and lifestyle, but during one conversation it became apparent that the spotting had been happening since her father had passed away earlier that year. We suggested that her womb might be holding her unprocessed grief, resulting in the symptoms, which were a literal weeping from the womb. Once she made that connection, she was able to release her emotions - have a good cry - and begin to free herself from the cycle.

‍Your emotions and ovarian cysts ‍

We’ve looked at effective food and supplement-based natural treatments for ovarian cysts in the past.

Distinct from PCOS - which is indicated by multiple cysts on the ovary - single functional ovarian cysts are fluid filled sacs the size of almonds that grow on the ovaries, often cyclically and in connection with your hormonal shifts.

There are two kinds of functional ovarian cysts – follicle cysts and corpus luteum cysts.

1. Follicle cysts happen when the ovary follicle does not open to release an egg and instead stays closed, filled with liquid.

2. Corpus luteum cysts is when the follicle does release an egg, but does not then seal and close off afterwards.

Functional ovarian cysts are very common - many women have them at some point during their lives, but not all will have symptoms.

It’s possible for a cyst to grow very large if left untreated and even burst, requiring immediate surgery. A health condition like ovarian cysts can convey a message of the kinds of emotions being held there in the reproductive organs. This thinking is rooted in Jungian psychology, specifically the mind/body connection. A student of Jung, Marion Woodman, developed the concept of “feminine psychology” and her work details how unconsciously held emotions, feelings, and thoughts can affect the female body.

One element of Woodman’s work focuses on how women feel about their bodies. Many of us are brought up to be fearful and distrustful of our bodies, and she believed this has a significant impact on our health. She believed that unconscious trauma experienced by many women - as the result of individually experienced acts of abuse and violence, and as the result of cultural oppression - manifests itself in physical symptoms.

When it comes to ovarian cysts specifically, especially those that are symptomatic and recurrent, they are delivering the message of unfulfilled creative expression. Many women experience these feelings - we hold down full-time jobs, do more than our fair share of housework and childcare, and often start second or third shifts every evening. Do you ever feel like you really want to start a creative project, but you just don’t have the time? Do you have a friend who cannot give themselves the time and space to express their creativity and that causes them frustration?

Energetically speaking, ovarian cysts tend to represent blocked creative desire, or ideas that don’t fully blossom in one’s life. This is nothing to do with your personal choices, and everything to do with the position of women in society, and how we are conditioned to organize our lives.

Mind-body connection and compassion

Whatever symptoms you’re experiencing, the takeaway should be compassion, and the need to find compassion for yourself, your body, and for what other women are going through. Many, many women experience trauma in their lives, whether directly or indirectly, and we all live with a heavy weight of expectation, limitation, and judgement on our shoulders. Many, many women also experience ovarian cysts, as well as other hormonal health issues.

We believe that the way forward is to bring these topics out into the open, to talk about our traumas, those things we don’t normally share openly - like our individual experiences of miscarriage, postpartum depression, abortion, sexual abuse, rape, assault, domestic violence, and our collective understanding of sexism and misogyny.

Releasing these emotions can mean we no longer hold them silently within ourselves, where they continue to do harm. At Flo Living, we're here to support you, every step of the way.

We take a look at the types of ovarian cysts, their cause, and effective natural treatments.

In this post we'll be discussing functional ovarian cysts, as opposed to the ovarian cysts associated with PCOS (polycystic ovarian syndrome) or the ovarian cysts associated with endometriosis. Functional ovarian cysts are fluid filled sacs the size of almonds that grow and develop on the ovaries, often cyclically as related to your monthly hormonal shifts. Ovarian cysts like this can come and go, get larger and smaller, and are very responsive to natural treatments.

Your body is designed to deal with ovarian cysts, if it is working at an optimal level of health. However, if you are experiencing hormonal imbalance, this can prevent ovarian cysts from shrinking, cause them to grow larger, and then potentially rupture with a lot of pain and complication involved. ‍

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The symptoms of functional ovarian cysts

Many women don’t realize they have ovarian cysts until they start experiencing symptoms. Once you have symptoms like those detailed below, you may want to ask your OB/GYN for an ultrasound exam to confirm that ovarian cysts are the cause. The common signs of ovarian cysts are:

• Lower abdominal pain
• Pain during sex
• Pressure on the bladder/need to urinate more frequently
• Bloating
• Indigestion
• Irregular cycles and anovulatory cycles (when ovulation does not occur)

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A ruptured ovarian cyst will cause you high fever and pain. Often women who experience this will go to the ER and will often be checked for appendicitis first. It’s best to be aware that a ruptured ovarian cyst could also be the cause of such pain, if you have experienced the above symptoms prior to this happening.

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Types of ovarian cysts

There are several kinds of ovarian cysts, but functional cysts, as described above, are the most common. There are just two kinds of functional ovarian cysts - follicle cysts and corpus luteum cysts. Follicle cysts happen when the ovary follicle does not open to release an egg and instead stays closed, filled with liquid. Corpus luteum cysts are when the follicle does release an egg, but then does not seal and close off afterwards.

Other kinds of ovarian cysts include:

• Endometriomas - tissue that normally would grow and develop inside the uterus can migrate outside the uterus and attach to the ovaries. These cysts are associated with an Endometriosis diagnosis. They can grow large and rupture just like functional cysts.
• PCOS - with a diagnosis of Polycystic Ovarian Syndrome a woman has multiple cysts on her ovary or ovaries (sometimes said to look like “a string of pearls”). PCOS can cause infertility by producing extremely long, irregular cycles without ovulation. This lack of ovulation, the hormonal imbalance, and the enlarged cyst-covered ovary has its own set of symptoms that vary from woman to woman, but can include weight gain, acne, hair overgrowth and hair loss, anxiety, and depression.
• Dermoid cysts - these cysts grow on the ovaries and contain hair, teeth and other substances.

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Treatment for ovarian cysts

Most commonly women are offered the birth control pill to “treat” ovarian cysts. The Pill replaces your natural hormonal changes and cycle with a synthetic hormone stasis. Considering the side effects while using the Pill, and the fact that once you come off the ovarian cysts will probably return and may be worse as a result, we never recommend this as a method for combatting cysts. The birth control pill can make the root causes of ovarian cysts much, much worse.

The Pill is a band-aid for all women’s health issues and in the case of ovarian cysts when natural treatment can be very effective it is completely unnecessary. Natural treatment alone can shrink and resolve cysts, as well as prevent their return relatively quickly.

If you find you have a proclivity for cysts we recommend following our natural treatment protocol and then returning to your doctor every 6 months to monitor them.

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The cause of ovarian cysts

The central cause of ovarian cysts is estrogen dominance. This means your body holds too much estrogen and not enough progesterone to create balance. The estrogen your body is creating is not being processed and eliminated correctly. Plus, you are taking in excess estrogens from outside of your body via synthetic estrogen-filled shampoos, cosmetics, nail polishes, household cleaners, femcare products, plastics and pesticides. This creates an estrogen overload situation. If your body is not functioning optimally then it won’t be able to get rid of the excess estrogen as it needs to, efficiently and quickly. The Flo Living protocol is designed to reverse and prevent estrogen dominance and all of the symptoms that come with this hormonal imbalance.

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The best natural treatment for ovarian cysts

Cycle Syncing® your diet is the best way to manage ovarian cysts. Eating the right foods for the right phase of your hormonal cycle will keep your hormones in check and prevent excess estrogen or low progesterone. There are also certain foods you can frontload in your daily diet to make this protocol even more effective for shrinking, managing, and preventing ovarian cysts long-term. We at Flo Living firmly believe that fibroids and ovarian cysts are best treated naturally.

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These three types of foods can help shrink and even get rid of ovarian cysts:

• Cruciferous vegetables and DIM - Vegetables like Brussels sprouts, kale, collards, broccoli, and cabbage contain DIM (Di-Indolyl Methane) which is very effective at helping the body process and eliminate excess estrogen. Increase your intake of these veggies and supplement with DIM itself in pill form daily.
• Fermented foods - Sauerkraut, kimchi and pickles will help your body deal with and manage estrogen. A certain set of gut bacteria, and more specifically certain bacterial genes called the estrobolome, produce an essential enzyme that helps metabolize estrogen. Your gut is part of the elimination system that is vital in ushering hormones out of the body. Fermented foods are wonderful for gut health.
• Fiber-filled foods - Fiber helps your liver and digestive system move and eliminate excess estrogen from your body. The best fiber-filled foods for preventing estrogen dominance are pears and flax seeds. Flax seeds contain lignan which prevents the body from absorbing excess estrogen.

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A Flo Living Success Story: Ovarian Cysts

Flo Living graduate Heidi Braun came to us with functional ovarian cysts. Within two months of following the Flo Living protocol, she saw her cysts disappear from her ovaries.

“Mid-April and time to go back for another sonogram. Alisa and I spoke prior to my visit and she told me not to expect any changes…that it was too soon. I was fine with that. I knew I was doing all I could and they were great things for my health nonetheless. So as I lay on the table, with no expectations, the technician tells me, “The cyst on the left ovary is gone” and then “Oh! The one on the right is gone, too!” I’m in shock. I’m elated. And as a tear rolls down my cheek, I’m in awe of the power…the power this body has to heal itself. How amazing is that! If I treat it right (if I treat ME right), then amazing things will happen.”

I love coming up with new smoothie recipes! It’s so much fun to think of all the possible yummy Flo-food combinations. It’s a little science experiment in your kitchen. As you know, I like to keep the rest of my meal planning super simple, but my smoothies are where I like to get creative and experimental! And, as I always have your health first in my thoughts, I wanted to come up with the ultimate smoothie recipes that truly bring to life the idea of using good food as your medicine.

So I got out my prescription pad and jotted down the best treatments in the form of tasty fruit, veggie and nut blends (plus some other surprising ingredients!) that will help to heal your PMS, fatigue, low libido and infertility issues.

Tip: Embrace the smoothie bowl trend and blend half of the recipes’ ingredients to pour on top of the unblended other half. Great for breakfast or a snack!

My favorite smoothie remedy recipes to balance your hormones

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The Pumpkin Spice PMS Prescription

‍This smoothie will banish your PMS sugar cravings by replacing an impending Oreo binge with good, wholesome sugars from pumpkin and dates. Plus the blend of fruits and veggies will help your body get rid of the excess estrogen in your body that is the cause of PMS symptoms.

Canned, organic pumpkin puree

Dried apricots or dates

Sunbutter

Cinnamon

Nutmeg

Himalayan salt

Almond milk

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‍The No-Coffee Coffee Energy Elixir

‍If you find yourself sluggish after waking up, this is the perfect morning coffee alternative that will also give you sustained, slow-release energy til lunch. So much better for you than a Starbucks ice blended mocha.

Banana

Raw cacao

Blackberries

Raw oats soaked overnight

Cashew milk

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‍The Passion Pour for Low Libido

‍If your sex drive is a distant memory, this smoothie is for you. Packed with real aphrodisiacs that actually work (read more here on why) - you’ll be feeling sexy in no time. Warning: this smoothie might make you late for work.

Avocado

Strawberries

Honey

Almond milk

Pinch of cayenne pepper

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‍The Be Fruitful Fertility Fix

‍If your fertility is flagging and you’re hoping to get pregnant - this is your smoothie. A big boost of folic acid from the spinach, a whole host of vitamins and minerals, zinc from the seeds, plus natural bee product Royal Jelly, which feeds the queen bee and helps her deliver all her babies for the hive! Royal Jelly increases the level of luteinizing hormone, promoting consistent and healthy ovulation.

Spinach

Mango

Blueberries

Royal Jelly

Sesame seeds

Coconut yogurt

Cardomom

Coconut water

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Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!

To your FLO,

Alisa

Learn the Side Effects of Coffee on Women

‍Plus our thoughts on the Bulletproof/Upgraded Coffee trend, How Women Need to Biohack their Energy Levels Differently than Men, and How to Heal from Caffeine Exposure

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In my early 20’s during a routine visit to the gynecologist, my doctor found a lump in my breast. She asked two other doctors to come in to examine it and the three of them were talking about it as if I wasn’t even there. My anxiety about potentially having something serious was mounting. I remember being totally terrified, actually.

Eventually, after what seemed like hours, they decided that it was a fluid filled cyst, so of course I asked what might have caused that. My GYN then asked me if I had been drinking lots of caffeine recently – the answer was a huge yes - I had been staying up late studying for finals, and then it came out that caffeine increases the tendency of breast tissue to produce cysts.

I stopped taking in all forms of caffeine that day, and have been caffeine free for 20 years.  The research that has come out since I made that choice has only made me more grateful that I listened to that early warning signal from my body.  I wanted to share with you 3 little-known reasons you, as a woman, shouldn’t be drinking coffee or caffeine in general, especially if you have PMS, are trying to conceive, or have a diagnosed menstrual issue.  

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‍Reason #1 - Caffeine Causes Cyst Formation in the Breasts and Ovaries

Coffee effects breasts and other systems in females. Caffeine can increase the development of benign breast disease.  Did you know that?  I certainly didn’t! I LOVED coffee, espresso bars, the ritual, lattes – I’m not gonna lie, the stuff is delicious!  

After this scare, I began looking into caffeine and its effects on hormones. Turns out for women with PCOS, Fibroids, Endometriosis, Ovarian Cysts, and Fibrocystic breasts- caffeine is a guaranteed way to make more cysts. For everyone else with hormonal sensitivity, it might not cause cysts, but it will disrupt your system.

Sometimes it seems like coffee is our national drug of choice. We’re too often overworked, under-rested, plus poorly fed, and so coffee has become the crutch many of us use just to get through another busy day. A lot of people feel like coffee must be good for them in one way or another, and with all of the extraordinary marketing by big brands and continuously reported contradictory research, of course you would. The truth however is that we’re addicted and we don’t know the biochemical effects of this substance on our hormones.

Coffee is absolutely terrible when it comes to the female hormonal ecosystem and beyond this cyst formation situation, there are 3 other reasons it’s not good for us ladies. If you’re struggling with your period, fibroids, cysts of any kind in the breast or ovary, endometriosis, infertility, low sex drive, moodiness, low energy, and weight issues – coffee is making all of these problems much worse.

Reason #2 - Your Genes Determine If You Can Metabolize Caffeine Safely

‍Caffeine is broken down by the liver using the enzyme CYP1A2. Your ability to produce this enzyme is regulated by the CYP1A2 gene.  If you have a mutation in this gene, it will dictate how your liver will be able to break down and eliminate caffeine from your system.  Based on your gene variation, you’ll either make a lot of this enzyme (and be a successful caffeine drinker) or a little. Turns out only 10% of the population make a lot of this enzyme!  

If you are a slow metabolizer, a 2006 study showed that you are at an elevated risk of suffering a heart attack from consuming 2 or more cups of coffee a day. With heart disease being the number 1 killer of women, it seems that every woman should be testing their genes before consuming this substance!

Here’s the other interesting thing about this, CYP1A2, is also involved by the liver in the metabolism of estrogen. So if you haven’t had your genetic testing done, but you struggle with PMS, a diagnosed estrogen-dominant condition like PCOS, Fibroids, Endometriosis, etc, then you have reason to suspect that you may have a mutation with this gene and are making less of this enzyme needed not only to break down caffeine but also estrogen.

In 2008, research was done to build on the earlier studies linking caffeine to breast tissue changes and showed some association with increased risk of breast cancer.  Perhaps the variation in risk factors has something to do with this gene variation. If there’s a history of breast cancer in your family, then this is important information to consider. This is why getting off caffeine is such an important part of the FLO protocol - you’re here because you are struggling with the various ways estrogen dominance can present in the body and we want to remove all obstacles from the endocrine system so it can break that hormone down more efficiently.

Reason #3 –  Caffeine Increases Infertility Rates!  

It’s alarming how significant an impact this has on fertility for both men and women, and yet it’s rarely ever mentioned as a dietary change required when pursuing conception by any means, natural or medically supported. Not all females are focused on fertility, but if you are, here are the research links to help you understand more how coffee can impact fertility:

• 3 cups of coffee a day consumed by women or men increases the risk of miscarriage dramatically – by 74%
• Caffeine is associated with sub-optimal or suppressed fertility and, therefore, difficulties conceiving
• Drinking caffeinated beverages during early pregnancy (before you may know that you’re pregnant) increases the risk of early pregnancy loss
• Caffeine is considered an impairment to fertility alongside alcohol and smoking
• Men who drink 2 of more cups of coffee a day had a lower chance of conception via IVF
• Coffee disrupts ovulation by increasing cortisol levels and stressing the adrenals
• Coffee depletes vital vitamins and minerals needed for ovulation and healthy fertility (including absolutely necessary B vitamins and folate)  and coffee’s acidity causes gut health problems  

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One more Reason – Caffeine depletes the body of micronutrients essential for hormone balance

‍We all know not to drink coffee when we’re pregnant or breastfeeding, but the fact of the matter is – at every stage it is bad news for your hormones. Coffee flushes magnesium and other nutrients and minerals that are vital for happy hormones, such as B vitamins from your system. Here’s more from me on why magnesium is so very important for your ovaries.

The acidity of coffee also causes an imbalance in your gut flora and makes it harder for you to absorb the goodness of even the healthiest of diets. This makes it harder for your endocrine system to do its job of balancing your hormones. Taking supplements is key when recovering from caffeine exposure - these are the optimal supplements you need to replenish your levels.  

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The Bulletproof Coffee Dilemma and Biohacking Your Energy as a Woman

You've no doubt heard of Dave Asprey and his work with Bulletproof Coffee. Coffee is an essential biohacking tool for men who experience profound daily energy dips, particularly as they run out of their testosterone and cortisol supply for the day. You however, as a woman, do not have that issue, and do not need to compensate for your energy in this way.  

In a male-centric health paradigm, boosting their energy with caffeine makes sense for their bodies and the lifestyle that is patterned after their hormones. In the female-centric health paradigm, you want to boost your energy by supporting your blood sugar and your adrenals to give you sustainable energy all throughout the day, as your estrogen and progesterone, testosterone, and insulin fluctuate throughout the month. Eliminating coffee and Cycle Syncing® your diet is the best way to bio-hack your way to more energy.

For example, men are not designed to hold nutrients for as long as women are. Women are brilliantly designed to conserve as much energy from whatever we’re taking in so we can grown other tiny humans in our uterus. Whether you are actively doing this or not, your body simply retains fluids for much longer and we metabolize the chemicals contained much more slowly.

If you do choose to consume it, and you have the genes to metabolize it, then absolutely add healthy fats to the coffee – especially coconut oil – to help your blood sugar cope with the caffeine.

The coffee detox – my 5-step guide to making the transition

If you want to wean yourself off of coffee, you need to first ask yourself this question – why do I drink it? If it’s because you truly love the taste, I have a 5 step strategy for you to keep the habit under control and make it less harmful to your hormones. If you like coffee because it keeps you awake and gives you energy, well I have a 5 step strategy for you too to heal your fatigue and boost your energy.

‍Scenario 1: OK, I get that it’s bad for me, but I’m never going to cut it out completely. What can I do to minimize the damage?

‍So, for those of you who just love the taste and do not rely on it to feel awake in the morning or to concentrate or to get through the day (be honest!) here’s how to minimize those bad effects:

1. Ditch the White Stuff – Lose the sugar and the cream and minimize the blood sugar impact. Try opting for no or low-glycemic sweetener and coconut milk instead.
2. Size Matters –  Take the European approach to coffee drinking. Drink a small cup of fresh espresso, rather than a giant cup from Starbucks.
3. Only with Food –  Again, the Europeans have this right. Drink your small cup of coffee after or during a full meal. If you enjoy the taste, you should be savoring it – not gulping it down on the run or as you dash to the office.
4. Replenish your Nutrient levels - take the FLO Balance Supplements to ensure you rebuild your lost magnesium and B vitamins & help your gut and your liver deal with the caffeine exposure.  
5. Begin Cycle Syncing® to decrease cravings - when you eat, exercise, and work in a way that supports your fluctuating hormones, you build energy daily, instead of working against your hormones and leaving yourself drained.  You’ll naturally crave less coffee! Download the MyFLO app for the ultimate Cycle Syncing® guide.

Scenario 2: Ok, I now see that this is probably making my symptoms worse and I want to stop, but the withdrawal is bad. What can I do to wean off of it for good?

For those of you who find yourselves groggy and tired even after what seems like a full night’s sleep, you might well be suffering with adrenal fatigue. Rather than jacking up your energy levels artificially, you need to think about healing your adrenal glands. Here’s how to start that process:

1. Calorie Load for Breakfast – Eat a really good, big breakfast every day. Have a two egg omelette with spinach plus gluten-free bread and avocado. Make it the central meal of your day. This is eating with the natural biorhythm of your body. Your body needs fuel early rather than in the evening when it’s preparing for rest.
2. Boost Your Adrenal Support – Support your need for mental focus with ginkgo biloba and rhodiola. For natural and sustainable energy take ashwagandha, vitamin B12 and vitamin B5. To reduce stress and calm your cortisol, drink holy basil tea.
3. My Ultimate Substitute – Swap coffee for kukicha or “twig” tea, which is made from the roasted stem which green tea leaves are plucked from. It has a nutty taste and is perfect any time of the day. It’s also alkalizing for the blood versus an acid-forming cup of coffee. I am a tea collector, and I know that most herbal tea over time just tastes like hot potpourri. But kukicha tea is in a non-floral, non-herbaceous class by itself – you will LOVE it (and want to keep it in your bag at all times!)
4. Replenish your Nutrient levels - take the FLO Balance Supplements to ensure you rebuild your lost magnesium and B vitamins and help your adrenals, gut and your liver heal from the long term caffeine exposure.
5. Begin Cycle Syncing® to build energy - when you eat, exercise, and work in a way that supports your fluctuating hormones, you build energy daily, instead of working against your hormones and leave yourself drained.  Download the MyFLO app for the ultimate Cycle Syncing® guide.