In the Flo by Alisa Vitti — Book Review & Ultimate Shortcut Guide
A Practical, Nutrition-Focused Breakdown of Cycle Syncing® for Modern Women
Women are often told to “listen to their bodies,” yet most wellness advice is built around a 24-hour schedule designed for male physiology. In In the Flo, functional nutrition expert Alisa Vitti flips this paradigm by introducing cycle syncing®, a framework that teaches women how to align nutrition, exercise, productivity, and self-care with the four phases of the menstrual cycle.
Her central message is both simple and revolutionary:
Women are not meant to live the same way every day. Their bodies follow a 28ish-day infradian rhythm — a second biological clock that shapes energy, metabolism, cognition, skin health, digestion, and hormonal balance.
When women work with these shifts instead of against them, they experience:
Less PMS
Better energy
Improved metabolism
More predictable moods
Greater productivity
Stronger ovulatory health
This is the heart of In the Flo — and why the book has gained so much traction in women’s health spaces.
Below is a deep-dive review + shortcut guide you can use to understand the science, apply the method, and decide whether cycle syncing belongs in your personal wellness toolkit.
What the Book Is About: Understanding the Infradian Rhythm
Vitti argues that women operate not only on the well-known circadian rhythm, but also on the infradian rhythm, a monthly biological cycle that impacts six major systems:
The 6 Systems Affected by the Infradian Rhythm
Brain (cognition, communication, memory)
Metabolism (calorie burn, carb tolerance, appetite)
Stress response (cortisol sensitivity shifts)
Immune system (inflammation, resilience)
Microbiome (estrobolome, digestion, bloating)
Reproductive system (ovulation, menstrual symptoms, fertility)
When women live in a way that ignores these shifts — eating the same, training the same, or expecting identical productivity daily — symptoms often arise:
PMS
Fatigue
Bloating
Anxiety
Irregular cycles
Burnout
Cravings
Brain fog
Vitti’s thesis: You’re not broken — you’re living against your biology.
The Cycle-Syncing Method® — The Heart of the Book
To make the method actionable, Vitti breaks the menstrual cycle into four distinct phases, each with different needs for food, exercise, energy output, and productivity.
1. Menstrual Phase (Days 1–5) — Rest & Reset
Body Needs:
Warm, mineral-rich foods, slower pace, nervous system downshifting
Best Foods:
Stews + soups
Seaweed
Beets
Leafy greens
Iron-rich foods
Omega-3 fats (salmon, walnuts)
Best Movement:
Light stretching
Gentle yoga
Walking
Best Productivity:
Rest
Reflection
Planning
Reviewing what’s working (and what’s not)
This phase is about turning inward, evaluating goals, and decreasing stimulus on the adrenal system.
2. Follicular Phase (Days 6–11) — Growth & Fresh Energy
Body Needs:
Energizing foods, exploration, creativity, novelty
Best Foods:
Sprouts + leafy greens
Fermented vegetables
Light proteins
Citrus
Fresh produce
Best Movement:
Cardio
Dance
New workout styles
Running
Best Productivity:
Brainstorming
Planning
Pitching new ideas
Starting projects
Estrogen rises and metabolism is most efficient with lighter foods + higher energy output.
3. Ovulatory Phase (Days 12–16) — Peak Energy
Body Needs:
Cooling foods, fiber for estrogen clearance, heart-forward communication
Best Foods:
Cruciferous vegetables
High-fiber raw vegetables
Citrus
Berries
Raw salads
Best Movement:
HIIT
Strength classes
Group fitness
Peak-intensity training
Best Productivity:
Communication
Collaboration
Presenting
Social + relationship-building tasks
This is when estrogen peaks — creating maximum verbal fluency, confidence, and energy.
4. Luteal Phase (Days 17–28) — Slow Down & Stabilize
Body Needs:
More calories, steady blood sugar, grounding foods
Best Foods:
Root vegetables
Pumpkin seeds
Whole grains
Squashes
Dark chocolate (magnesium!)
Turkey (tryptophan for mood)
Best Movement:
Strength training (early luteal)
Pilates
Barre
Walking
Gentle yoga (late luteal)
Best Productivity:
Completing tasks
Organizing
Detail-oriented work
Administrative tasks
Progesterone dominates — increasing metabolism, appetite, and the need for stable energy + deeper rest.
Food as a Hormonal Regulator: A Major Theme in the Book
Vitti connects nutrition to hormone health through three key pathways:
1. Blood Sugar Regulation
Stable glucose → stable cortisol → healthier ovulation + lower PMS.
2. Gut Health
A balanced microbiome helps break down estrogen and reduce inflammation.
3. Liver Detoxification
Cruciferous vegetables and fiber help metabolize hormones and prevent estrogen dominance.
This is one of the strongest parts of the book — and aligns well with functional nutrition principles.
Exercise According to Your Cycle
One of the most practical ideas in the book:
Your hormones determine how well your body tolerates certain workouts.
Best Times for HIIT:
Follicular + ovulatory phases
(estrogen supports recovery and energy output)
Best Times for Moderate Strength:
Early luteal
(progesterone rising requires steady, grounding work)
Best Times for Low-Intensity Movement:
Late luteal + menstrual
(to avoid cortisol spikes and inflammation)
This part is science-informed and very helpful for women who struggle with burnout or overtraining.
Syncing Workflow & Productivity With Your Cycle
This is where Vitti’s approach becomes unique — she blends neuroscience, hormone physiology, and productivity methodology.
Follicular: Ideation
Ovulatory: Communication
Luteal: Completion
Menstrual: Evaluation
Women often feel like their energy “comes in waves” — this model explains why.
Using Cycle Syncing® to Support Hormone Symptoms
While In the Flo is not a medical textbook, it provides gentle lifestyle strategies that may support:
PMS
PCOS
Endometriosis
Irregular periods
Estrogen dominance
Anxiety
Fatigue
The goal is always:
Reduce cortisol, stabilize blood sugar, and support natural hormone production.
A Subtle but Powerful Feminist Argument
One of the book’s strongest themes is the acknowledgment that:
Women have been taught to override their biology to fit into male-oriented systems.
The result?
Burnout
Hormone imbalances
Shame around slowing down
Feeling “inconsistent” or “emotional”
Vitti reframes these fluctuations as biological strengths, not weaknesses.
The Ultimate Shortcut Guide — How to Start Cycle Syncing Today
If you want to try cycle syncing, start with these three steps:
✔ 1. Eat foods that match your phase
A simple cheat sheet:
Menstrual: warm, cooked, iron-rich
Follicular: bright, fresh, fermented
Ovulatory: cooling, high fiber
Luteal: complex carbs, magnesium, grounding foods
✔ 2. Match your workout to your hormone profile
HIIT → follicular + ovulatory
Strength → early luteal
Gentle movement → late luteal + menstrual
✔ 3. Shift your productivity expectations
Plan → menstrual
Create → follicular
Communicate → ovulatory
Complete → luteal
This alone transforms overwhelm and burnout for many women.
Final Review: Is In the Flo Worth Reading?
If you’re a woman who struggles with:
Energy crashes
PMS
Feeling “inconsistent” with productivity
Overtraining
Hormone imbalance
Stress
Heavy workload
…this book offers a framework that feels validating, empowering, and deeply practical.
Strengths of the book:
Holistic + functional approach
Practical charts and guides
Empowering, female-centered perspective
Highly actionable
Rooted in physiology
Limitations:
Some concepts need more peer-reviewed research
Not a substitute for medical evaluation
Best used as a lifestyle framework, not a prescriptive treatment
Overall:
A transformative read for women who want to live in alignment with their biology — not fight against it.
Ready to Sync Your Cycle and Finally Feel In Flow? 🌿
If you’re reading this and thinking, “I want to live this way, but I need guidance,” you don’t have to do it alone.
I help women use nutrition, lifestyle alignment, and hormone-supportive strategies to ease PMS, stabilize energy, improve metabolism, and feel more grounded throughout the month.
✨ If you want personalized support implementing cycle syncing® into your real life, I’d love to work with you.
Click the link below to explore my programs and take the next step toward balanced hormones and a calmer, more aligned body.
