Hormones and Food
Hormones and FoodAre you in a Kale and Broccoli rut?
Do you keep meaning to try new greens but you don’t know where to start?
Do you struggle with the symptoms of excess estrogen: acne, bloating, irritability, fatigue, insomnia, low libido, infertility, period problems?
If your answer is yes, it’s time to take the 4 week FLO Food challenge!
I’m going to share the secrets to using specific veggies at the right time in your cycle to clear up your symptoms faster!
One of the great things about the WomanCode diet is that it truly simplifies your food shopping experience. By cutting down on waste and streamlining your weekly meal plan, eating in your Flo will also shrink your spending dramatically.
Most people expect any major lifestyle change to be both costly and time-consuming. Flo Living is the opposite, especially when it comes to my diet protocol. I created this for women just like me who are busy building business, families, and having fun. Give yourself time to get used to this new way of thinking, eating, and shopping. It won’t be second nature right away, but it won’t take long.
Click here to check out how other successful WomanCoders organize their pantries and their shopping lists.
Tweetable: I simplified my diet by getting in my Flo.
Here’s how it works
Each phase of your hormone cycle (a phase is usually approximately one week in length, so perfect for scheduling your regular weekly grocery run) correlates to a new set of meats, grains, vegetables, fruits, legumes, and seafood for your menu.
I want you to start with just ONE change. And I want this one change to make a BIG difference in your health! So, the 4 week FLO Food challenge was born!
It’s totally easy – pick a few veggies from the lists below based on where you are in your cycle and eat them that week 😉 Change the veggies for each of the 4 weeks. That’s it!
I created a handy reference for you to shop the produce aisle or farmer’s market so you get more GREENS in during the right times of your cycle!
Most symptoms that occur from hormonal imbalance issues are the result of excess estrogen. These foods here support the metabolization of estrogen through your elimination organs and the removal of that unwanted excess from your body. By incorporating these greens at these specific times, you enhance your body’s ability to metabolize estrogen and your symptoms will disappear.
The big question: Do I always have to eat with my cycle?
Actually, no.
(I bet you weren’t expecting that answer!)
I just want to get you started eating in your FLO or Cycle-Syncing as I call it. I know how powerful it is, and even trying just the veggie piece of this will change your health for the better!
So, take this guide with you to the supermarket or farmer’s market and as long as you make sure the majority of what you buy is in alignment with your cycle phase you’ll be feeling great in no time!
You can add in foods from the other phases depending on what you want and what’s in season. All of these foods are healthy and hormonally supportive.
The majority of women have a cycle that is too long or too short. All the more reason to start cycle-syncing your diet to get back into proper FLO time!
However, if you don’t know where to start because you are not sure where you are in your cycle right now for whatever reason, you have 2 options:
Beginner – just start this week as your follicular week and continue on from there.
Advanced – google the moon phases for this month and follow accordingly (the full moon indicates the ovulatory phase, new moon is menstrual, waning moon is luteal, waxing moon is follicular).
Your 4 Week FLO Food Challenge Shopping Guide
Follicular phase (before you ovulate, after your period)
Artichoke, broccoli, carrot, parsley, green peas, string beans and zucchini
Ovulatory phase (when you’re ovulating)
Asparagus, brussels sprouts, chard, escarole, scallion, spinach
Luteal phase (before you have your period)
Cauliflower, collard greens, daikon, onion, parsnip, radish, squash, sweet potato
Menstrual phase (your period)
Beet, kale, kelp, mushrooms
Good things come in threes:
Now, I want to hear from you!
First: Tell me what tell me what #flofoodchallenge you are going to try from this list and how will you cook it?
Second: what’s the #blockedflo symptom you’re hoping will clear up?
Third: You know every one you know is hormonal – spread a little good ovary karma and share this article on social by clicking the buttons below 
Need more Hormone Help?
If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.
I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.
Click here to get your FREE detox and evaluation!
Want a Better Period?
You don’t need to solve your period symptoms and issues all by yourself. I created the Balance by FLO Living supplement kit to give you the essential micronutrient support you need to have a symptom-free cycle. With Balance by FLO Living, you can start feeling better in just one month.
Targeted, high-quality supplements can fast track your hormonal healing. But so many supplements on the market aren’t up to the task. Women are wasting time and money on low-quality supplements that won’t do anything for their period problems.
If you’re ready to feel better, and have a better period by next month, start taking the Balance Supplement Kit Now! Click here to learn more.
https://www.floliving.com/cycle-syncing-supplements?utm_campaign=blogCTA
I am post-menopausal. Also vegetarian. I know there is good stuff here but not sure where to start at my stage in life.
I am going to try cauliflower walnut salad. And fermented radish to help with mood swings.
Huh. I was already in the Flo as I just finished collard greens. 🙂 Just had a craving for them and was bored with kale. I’m on Day 21 of my cycle. Sweet potatoes and carrots sound great right now but I thought you were supposed to stock up on Vitamin A during your period?
Please clarify. This could explain why my luteal phase goes about a week too long. And I’m also suspecting I should start the fermented foods on the last two days of my period.
I want to stay Flo-ing!
I regularly crave sweet potatoes, red meat, avocados, collard greens and leeks. If I have specific cravings at different times, is it good to follow those? I’ve heard that’s my body’s way of telling me what it needs.
I love this website and all the valuable information you are sharing with us!
My only question is, what are your thoughts on using hormonal birth control as birth control, rather than for any other ‘symptoms’. Everything else in my cycle is fairly normal, there are still several places I can improve but is it ok to use the pill simply for contraceptive purposes? Obviously its not really ideal to alter my hormones to prevent pregnancy, but it also seems to be one of the best methods.
What about the copper coil? No hormones and said to be effective
I’ve heard that any birth control, even non hormonal types, can affect hormones. Have you ever heard of Fertility Awarenesses Based Methods? No artificial hormones or adverse effects on hormones involved… If you’re interested, check out Natural Womanhood’s site for more info.
There is an IUD that isn’t hormone based called ParaGard, it might be a good option for you but that would be between you and your Healthcare provider to decide. I was in hormonal birth control for the first 6 years of my marriage, felt horrible and out of sorts until I discovered the Paragard was an option. So now 15 years into my marriage and 4 kids later, it’s been amazing! I get pregnant easily and haven’t had one scare in 9 years of use. Check it out, hope it could help.
Which way is best to cook all this? & is some best eaten raw? Ive got pcos & would love to get rid of acne & tiredness & moods,i feel I dont get anywhere & really didnt want to go back on the pill 🙁
Does this correspond with the the 4-Week Cyclical Hormonal Health Plan that was discussed on Dr. Oz, which is actually what I’ve been following. Some of the foods mentioned are the same, but in different weeks. I’m sort of confused as to which to follow now.
Interesting idea! IF you eat from your garden having this variety of vegies available in one season is difficult but not impossible – I have a huge variety of vegies that I grow almost year round!
I have really long, irregular cycles. I bought the Womancode book and am trying to stick to the cyclical eating plan to see if it will make my cycles more regular. I also recently started tracking my basal body temperature to get an idea where I am in my cycle. My question is, if my follicular phase is really long, should I keep eating the follicular phase foods until I ovulate, or just skip to the ovulatory phase at day 14 even though I haven’t ovulated yet?
Hi Leslie,
Great questions! Never match an irregular cycle with your diet – keep moving through the phases as they should be, and then once you get your period match your diet up again to menstrual phase!
Alisa
Hi Leslie & Alisa, so do you think there is only one right way to menstruate regarding the duration? Thanks, Mia
Hi Mia,
The duration of periods varies from woman to woman – anywere from 4 to 6 days is about right.
Alisa
I don’t see anything about dairy. Can you address this? Goat, sheep, cow. Also if I feel I stop ovulating 2 days before one week should I should I stay on the ovulation diet or move to the leutel phase diet? I can feel that crash.
Hi. A lot of what I have seen on here makes loads of sense. I’m currently on the pill and terrified to come off because the cramps I’m on for are 100% debilitating and take me back to being a teenager with snot and tears streaming down my face while I hunch over the loo. My question is can I begin incorporating all your tips etc while I’m still on the pill and then come off it at a time when I can afford to have the days of my period potentially and severely disrupted. It’s not something I am looking forward to but I don’t need contraception so really don’t want to be on the pill.
Hi Katy,
Yes! Absolutely. I recommend, in fact, that women stay on the pill for a few months after starting the protocol. You will lay a nice foundation with the protocol and coming off the pill shouldn’t be as extreme, though there will still be some adjusting to do. Let me know how I can support you!
Alisa
That is totally what I want to hear. At the moment my eating is dictated by my parents but I’m definitely interested in incorporating FLO eating into my diet. I have menstural cramp, Restless Leg Syndrome, sensitive skin, previous mental health problems, tendinitis and possibly Dyspraxia, all of which I want to treat as naturally/nutritionally as possible. Getting my veggies right is the first step.
Hi Alisa, hi everyone reading,
I’m not sure where to post this but Womancode, literally, has changed my life and I hope my story will inspire others!
My periods stopped when I was 22 and I went on the pill at 25 when a doctor showed me my polycystic ovaries. A month before my 36th birthday I decided to come off it and – petrified of my pre-pill symptoms returning – knowing that insulin was a player in some way, I started plans to “eat better”, but then, coincidentally, my friend gave me “Womancode”.
I’m going to be honest: I didn’t have the time to dedicate attention to every single aspect, but I was shocked at how much sense it made. So I did the detox (it worked EXACTLY as it says it will), I got pooping regularly (who knew that was related?!), I worked on my blood sugar, and tried to add in as many of the phase-specific foods as possible, but of course I didn’t know when they were, so really just focused on blood sugar and balance, thinking that would be a good start. I also started taking a D-chiro-inositol and B12 supplement daily, along with primrose oil and omega-3. Well, not even 3 MONTHS LATER my period is back! I was expecting it to take a year, at least. I truly feel like I am not depriving myself of anything and that it is just a matter of eating every 3-4 hours, and eating good hormone-supportive foods.
It really is the easiest, most-effective lifestyle change I have ever made. If I had known all this at 22 I know I would have avoided years of abdominal pain, bad sleeping and weight fluctuation. Despite having always been lean, I can put on a kg or two pretty much overnight, and although I never put on more than that, my diet was, in fact, atrocious.
I realise there is so much more to it than these simple changes I have made, and that I am fortunate for it to have worked so quickly, but I am so excited about Flo-living and know that I now have the tools to keep this going long-term. THANK YOU Alisa. And to all the women reading: this is the best, and most intuitive thing you can do for your body. Good luck!
Hi Alisa,
Thank you for this awesome site. I am perimenopausal, I have a period about once every 4-6 months, I experience a lot of all over body inflammation, and tender and swollen breast. Do I follow the moon phase in order to utilize your eating guide?
Hi Shawn,
I have a special program just for you! You can find out more about it here: Sexy Flo
Alisa
Hi Alisa, what changes would you recommend to the above when someone is low in estogen during the follicular phase? My labs showed I am low in estrogen during this phase and I believe it is the root cause of my delayed/irregular ovulation (and possibly causing my other hormones out of balance).
Hi has this been answered? Im breaking out in cystic during my follicular phase and I’m not sure what the trigger is and how I get support my cycle better
Hi. I have a question about the flo food challenge. Do i need to eat all the veggies listed on each phase everyday? Or do i choose any from the list and eat them all at once per phase? What exactly is the method in terms of consuming the required veggies? Like eat them on a dauly basis or once a week? Does my question make sense? Please help. Thank you!
Hi Alisa. Thanks for establishing this protocol.This will be the next topic of my speech at Toastmasters club: -)) I implemented no sugar/no gluten/no diary (being vegan with supplements anyway)and some of the veggies plus golden milk and my menstrual cycle got prolonged to 28 days. I was in the red moon cycle but now I am shifting to white moon cycle. I am not sure if it is good.
I have a question: It is waxing moon here and I just got my period today. So this food attunes you basically to the white moon cycle (in harmony with the earth energy)? Because I eat what is recommended in MY given menstrual phase not in the moon phase (waxing moon – follicular phase/ full moon – ovulation etc)which corresponds to the majority of cycles – white moon phase. It seems as if I am chasing the moon and am too late anyway? I hope I can fix it because on July,7th I have a huge life-changing entrance exam and should be in the 9th day of my cycle (when the cycle stays at 28 days)and the moon will be just before turning full on our hemisphere.What do you think? Best, Johanna
P.s.I dont drink neither coffee or alcohol and take regularly Ashtawangha and Ginkgo Biloba. My period is heavy maybe because of UID. I also do my workout accordingly to my menstrual phase. Thanks.
I’m on my 30’s, was diagnosed with PCOS when I was 17th and treated with the birth control pill (Diane) since then. Aways had a very painful period, like 3 days in bed, when off the pill. I’ve been married for almost 10 years now, got off the pill in 2014, and we’re trying to get pregnant for the past 3 years. No pregnancy yet, but also no miscarriages (that we know of). I’m a Brazilian expat living in south China, went through a rough path last year going through lots of doctors, found out about the Insulin Resistance factor of PCOS, but was following the wrong advice for months before I found out about LCHF and got my glucose and insulin levels controlled.
But, I still have cramps with my period, and not as bad as before but a little PMS. Well, though now this is really manageable for me, and I still take medicine so I can power through the first and second day of my menstrual phase. And I though this was the normal, till I ran into Alisia’s podcast with Leanne (Heathfull Pursuit blog) and heard that “it doesn’t have to be like this”.
So, I came to the blog, and just want to try the 4 weeks challenge, because although a moderate LCHF diet (even keto) has been great for me, I really enjoy eating this way, I found it amazing learning that we can fell even better if we respect and learn from our body as females. So, basically my goal is (as I just went in my follicular phase) to see how my body will behave during this 4 weeks challenge.
Thank you so much for the blog…it’s so comforting knowing that I’m not the only one going through all these challenges.
I don’t know why but evening primrose oil gives me inflammation.
Any suggestions for each week of the cycle for those with histamine and more importantly oxalate intolerance? Thanks!
Have missed ma period last year June, saw it again from July till November, an missed it December till now, what’s wrong, please help me
I have been eating in my flo for about four months and I still have irregular periods. I am puzzled to say the least, but I believe the main reason for my continued irregular periods is inconsistent sleep and stress. I have the Woman Code book but I am just now beginning to read it. Do you have any suggestions?
I don’t get the 4 day detox send and it’s also not in my spam – does anybody knows what’s wrong? 🙁
Please email support@floliving.com
Alisa
My apologies if this has been addressed, but what about post menopausal women? Not everyone is still with flo.
Hi there,
At the moment we do not have a protocol for post menopausal women. You can refer to Dr. Christian Northup and her books for more information on this stage of female development.
XO, Alisa
I am 42 and I havn’t had a period for months. It feels too early for me to not have it..I know it’s irregular at my age but still. I’m off gluten, dairy and sugar (for months). Maybe not enough carbs? My mom did’t stop menstruating until 50.
i am 47 and last year and a half my period got irregular from stressful relationship i had in 2018 my last regular period was june 2018 but then last year i got super light periods every few months then i got blood tested and all my hormones were low , estrogen progesterone and testosterone and cortisol high and fsh high and then i took a thryoid pill a functional medicine doc told me i was hypothyroidism and three weeks later i got a normal red blood period for regular six days … but that was september 18 2019 and it went missing again .. i am taking bio identica hormones but it hasn’t come back
I love your in the flo book! I am curious about the specific foods. Can we know the reasons behind specific veggies. (E.g rich in certain vitamins, etc) so we can substitute them with a different similar vegetable? Is there a reason hazelnuts are not on the list of nuts is it particularly bad, not beneficial? This is just an example, I would love to learn more about the ‘why’ of those particular foods and what we can substitute them with if we don’t have those. Thanks
has anyone had any experience with balancing hormones when diagnosed with menorrhagia/dysfunctional uterine bleeding?
My Dr has done relevant tests and everything has come back fine (still awaiting a diagnostic hysterscopy) so the only reason the DR can say is causing sudden extremely heavy periods is hormones (I’m only 35). They want to either use the Mirena coil which I don’t particularly want to use as hormonal birth control has always had side effects, plus it sounds like too many other problems could occur. Failing that it’s an endometrial ablation which also seems very extreme. I’m kind of my wit’s end as I’ve already had a transfusion in June as my HB levels were so low and don’t want to keep going around in circles with it. My lifestyle is definitely not optimal but I am not overweight and like to think I have a balanced diet but could do with more exercise, I am wondering if this particular approach to diet will help and if anyone has had any similar experiences?