In the Flo

1. Embrace Your Infradian Rhythm: The Key to Unlocking Your Potential

The secret isn’t really a secret—it’s been within you all along: your female biochemistry, and more specifically, your hormonal cycle—the one you probably lament on a monthly basis—is an incredible asset.

Two Biological Clocks. Women possess two biological clocks: the well-known 24-hour circadian rhythm and the 28-day infradian rhythm, tied to the menstrual cycle. While the circadian rhythm governs daily processes, the infradian rhythm influences brain chemistry, physiology, and energy levels throughout the month. Recognizing and honoring this second clock is crucial for optimizing health, creativity, and productivity.

Cultural Conditioning. Society often ignores or devalues the infradian rhythm, forcing women to conform to a linear, male-centric 24-hour schedule. This disconnect can lead to hormonal imbalances, fatigue, and a sense of being out of sync. By understanding the four phases of the menstrual cycle—follicular, ovulatory, luteal, and menstrual—women can tap into their unique strengths and gifts during each phase.

Reclaiming Your Power. Embracing the infradian rhythm involves making simple lifestyle tweaks to align with the cyclical nature of female biochemistry. This includes adjusting diet, exercise, and scheduling to support the hormonal changes that occur throughout the month. By doing so, women can unlock their full potential and experience greater ease, joy, and flow in all areas of life.

2. Ditch the Diet, Sync with Your Cycle: Food as Medicine

With some simple lifestyle tweaks you can tap into this natural power source to biohack your way to better health and fitness, enhance your productivity, master time management, and enjoy greater success in every area of your life.

Food-Hormone Connection. Food plays a vital role in hormonal balance, influencing menstruation, fertility, and overall well-being. Many common period problems, such as PMS, cramps, and irregular cycles, can be alleviated by making dietary changes that support the endocrine system. Eating the right foods at the right times can provide the building blocks your body needs to produce healthy hormones.

Phase-Specific Eating. The Cycle Syncing Method™ involves tailoring your diet to the four phases of your menstrual cycle. Each phase requires different nutrients to support the hormonal changes taking place. For example, the follicular phase benefits from phytoestrogens, while the luteal phase requires more B vitamins and complex carbohydrates.

Cyclical Eating Benefits. By eating in sync with your cycle, you can stabilize blood sugar levels, reduce cortisol levels, restore microbial balance in the gut, and improve the breakdown of estrogen in the liver. This can lead to reduced PMS symptoms, improved fertility, easier weight management, and enhanced moods. This approach is additive, not restrictive, focusing on what to include in your diet rather than what to eliminate.

3. Work Out Smarter, Not Harder: Cyclical Fitness for Optimal Results

By living, eating, and working in synchrony with your cyclical nature rather than fighting against it, you can unleash your creativity, fire up your energy, strengthen your relationships, and even be a better mom (if you’re a mom).

Female-Centered Fitness. Traditional fitness advice often caters to the male body and 24-hour cycle, neglecting the unique needs of women. Women's bodies respond differently to exercise throughout their menstrual cycle. High-intensity workouts can be beneficial during the first half of the cycle, while gentler activities are more suitable for the second half.

Hormonal Impact on Exercise. During the follicular phase, women tend to burn fat more easily and build lean muscle more efficiently. In the luteal phase, metabolism speeds up, but intense exercise can increase cortisol levels, leading to fat storage and muscle wasting. By syncing workouts with the cycle, women can optimize their fitness results and avoid burnout.

Phase-Specific Workouts. The Cycle Syncing Method™ involves tailoring exercise routines to the four phases of the menstrual cycle. This includes incorporating cardio and strength training during the follicular and ovulatory phases, and focusing on resistance training, flexibility, and recovery during the luteal and menstrual phases. This approach helps women achieve better results with less stress and more enjoyment.

4. Right-Timing: A Female-Centered Approach to Productivity

You’ll use time strategically instead of being a slave to your calendar, increasing your energy and ultimately getting more done with fewer struggles.

Beyond Time Management. Traditional time management techniques often fail to account for the cyclical nature of female energy levels. Instead of trying to cram as much as possible into each day, women can benefit from "right-timing," which involves aligning tasks with the strengths of each phase of the menstrual cycle. This approach focuses on managing energy rather than time.

The Four Phases of Productivity. The follicular phase is ideal for brainstorming and planning, the ovulatory phase for communication and collaboration, the luteal phase for detail-oriented tasks and completion, and the menstrual phase for reflection and evaluation. By scheduling activities according to these phases, women can maximize their productivity and minimize stress.

Sustainable Success. Right-timing allows women to work in a more sustainable way, honoring their natural rhythms and avoiding burnout. This involves prioritizing self-care, setting boundaries, and delegating tasks when necessary. By managing energy effectively, women can achieve more of what they want and enjoy the process along the way.

5. Reclaim Your Feminine Power: Healing and Transformation

We have tried to survive in a noninclusive culture for too long by compromising too much of ourselves.

Feminine Disconnection. Cultural conditioning often leads women to disconnect from their feminine energy and try to fit into a male-dominated world. This can result in a range of health issues, including hormonal imbalances, chronic stress, and a sense of being out of sync. Reclaiming feminine power involves embracing the unique strengths and gifts of female biochemistry.

The Cyclical Promise. The Cycle Syncing Method™ offers a model for female-centered living that empowers women to embrace their cyclical nature and make their bodies the center point of self-reference. This involves honoring the four phases of the menstrual cycle and using them as a blueprint for self-care, biohacking, and optimization.

A New Lifestyle. By reclaiming their feminine power, women can create a life of more ease, joy, and flow. This involves giving themselves permission to do what's right for them, understanding how their hormones work, and biohacking their way to better health and well-being. This is more than just a book; it's a language and a model for female-centered living.

6. Hormonal Harmony: A Biohacking Toolkit for Women's Health

The book also provides a planner and evaluation tool to help you engage this superpower, and teaches you how to heal the root causes of your hormone imbalances to create a lifestyle that keeps you from being vulnerable to new imbalances, and lets you harness your body’s innate patterns as a tool for peak productivity, flow, and happiness.

Addressing Hormonal Imbalances. Before syncing with the cycle, it's essential to address any underlying hormonal imbalances, such as PCOS, endometriosis, or fibroids. This involves stabilizing blood sugar levels, nurturing the adrenals, and supporting the organs of elimination. The Biohacking Tool Kit provides a step-by-step process for achieving hormonal harmony.

The Fifth Vital Sign. Menstruation is a critical indicator of overall health and should be monitored regularly. Tracking the color, consistency, duration, and intensity of your period can provide valuable clues about your hormonal status. Any irregularities should be addressed promptly.

Biohacking Strategies. The Biohacking Tool Kit includes a range of strategies for balancing hormones, including dietary changes, supplements, and lifestyle adjustments. These strategies are designed to support the unique needs of the female body and promote long-term health and well-being.

7. Navigating Hormonal Birth Control: Informed Choices for Your Body

Girls are taught to view their bodies as unending projects to work on, whereas boys from a young age are taught to view their bodies as tools to master the environment.

The Pill's Impact. Hormonal birth control can mask symptoms of hormonal imbalance without addressing the root causes. It can also have a range of side effects, including mood changes, weight gain, and decreased libido. It's important to be aware of these potential risks and make informed choices about your reproductive health.

Non-Hormonal Options. There are several non-hormonal birth control options available, including condoms, diaphragms, cervical caps, copper IUDs, and fertility awareness methods. These options allow women to prevent pregnancy without suppressing their natural hormonal cycles.

Transitioning Off the Pill. If you choose to discontinue hormonal birth control, it's important to do so safely and gradually. This involves supporting your body with phase-specific foods, supplements, and lifestyle changes to minimize any potential side effects. The Biohacking Tool Kit provides guidance on how to transition off the pill without crazy side effects.

8. Sex and the Cycle: Enhancing Intimacy and Pleasure

It takes years as a woman to unlearn what you have been taught to be sorry for.

Understanding Arousal. The female sexual response involves four distinct stages: tumescence, orgasmic plateau, climax, and the refractory period. Understanding these stages can help women enhance their sexual pleasure and achieve more satisfying orgasms.

Syncing with Your Cycle. Hormonal changes throughout the menstrual cycle can affect libido, vaginal lubrication, and the intensity of orgasms. By syncing your sex life with your cycle, you can optimize your sexual experiences and enjoy greater intimacy with your partner.

Communication and Connection. Open communication with your partner is essential for a fulfilling sex life. This involves sharing your needs, desires, and preferences, as well as being receptive to your partner's needs. By working together, you can create a more satisfying and intimate sexual relationship.

9. Motherhood in the FLO: A Cyclical Approach to Parenting

We don’t have to squeeze ourselves into this paradigm. What women are in desperate need of now is a female-centered framework for how to live.

The Myth of the Perfect Mom. Society often places unrealistic expectations on mothers, leading to stress, guilt, and burnout. It's important to let go of the pursuit of perfection and embrace a more sustainable approach to parenting.

Motherhood and the Cycle. The Cycle Syncing Method™ can be applied to parenting, allowing mothers to tap into the unique strengths of each phase of their cycle. This involves adjusting activities, parenting styles, and domestic tasks to align with hormonal changes.

Self-Care is Essential. Taking care of your own needs is not selfish; it's essential for being a good mother. By prioritizing self-care, you can replenish your energy, reduce stress, and be more present with your children. This involves setting boundaries, delegating tasks, and making time for activities that nourish your body, mind, and spirit.

10. Redefining Success: A Sustainable and Fulfilling Life

This is more than a book. It’s a language and a model for female-centered living.

Beyond Traditional Metrics. The Cycle Syncing Method™ encourages women to redefine success on their own terms, focusing on well-being, fulfillment, and connection rather than external achievements. This involves letting go of the pressure to do it all and embracing a more sustainable and balanced approach to life.

The Cyclical Promise. By syncing with their cycle, women can create a life of more ease, joy, and flow. This involves honoring their natural rhythms, tapping into their unique strengths, and building a supportive community.

A New Paradigm. The Cycle Syncing Method™ offers a new paradigm for female-centered living that empowers women to reclaim their bodies, their time, and their lives. This involves embracing their cyclical nature, honoring their inner wisdom, and creating a world that supports their well-being.

Last updated: February 9, 2025