Harness the Power of Your Biological Rhythm to Optimize Your Health with Alisa Vitti

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There's only one safe form of intermittent fasting for women with an infradian rhythm that's active in their reproductive years. It's the dinner to breakfast fast. Stop eating at seven and then you go to sleep and you wake up at seven and you have breakfast.

Here's JJ Virgin Triple board certified nutrition.

And fitness expert and four time New.

York Times best selling author. Author.

It's time to reignite wellness.

This is such super cool stuff. So I just got off the interview with my guest. She is a second time guest, Alisa Vitti. And I think you're going to have your mind blown. We are going to be talking today about women's biological rhythms and how to really get in that flow and when you do, how it just makes your life easy. You don't feel like you're fighting against yourself and if you've ever been that person who goes gosh, I don't feel like working out today, I'm so tired and pushed it and felt worse. Or you just know that what you're eating isn't working for you, Alyssa is going to explain why that is and then how to work with your cycles, with your rhythm, not against it. Let me tell you a little bit about Alyssa. She is a women's hormone and functional nutrition expert and pioneer in female biohacking. She's the best selling author of Women Code and her new book I Know will be a bestseller and it is so needed in the flow. She's a femtech founder of the modern hormone healthcare company Flow Living and the creator of the top paid period app on itunes. But my flow. She's a graduate of Johns Hopkins University and the Institute for Integrative Nutrition and she has been featured in the New York Times, Vogue, MindBody Green and on Dr. Oz and she's spoken at south by Southwest, TedX and Google.

And again what you're going to hear.

Today is going to blow your mind. I put all of the show notes@jjvirgin.com Flo F L O and we are going to be talking about a bunch of resources free that you are going to want to download and ASAP because once you know this stuff you're gonna wanna get started. Let me share a little shout out to graftil1 and graftal1. Not sure graftel1's a man or a woman.

Says it works. 5 stars.

Plans, strategies, recipes and sport made the difference in my life. Thank you jj. And I would love to give a shout out to you too.

So leave her a view rate and review on itunes.

Leave your name so I can shout.

You out cause that.

Our whole team's day because again takes a village to produce these podcasts. Now before I dive in with this interview, I want to share another fave with you and then I'll be right back.

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Elisa Vitti welcome back. So excited to talk to you.

Oh, so happy to be here, jj. Thanks for having me back.

Well, you're about to just completely change the conversation on women, periods, health, everything. I'm super excited about this book that you had the courage and Insight and brilliance to write. We're going to get into that, but before we start to talk about that, I'd love to just know, how did this all happen for you? Why have you really become really the queen of explaining cycling and how we get in tune with our cycles and biological rhythms? You're really the, you know, female biohacking leading voice. How did this happen?

Well, I think it obviously came out of my own experience. Right. Like, I think for so many of us. But I had a situation where for the 10 years between 12 and 22, I wasn't getting. My hormones were off. I wasn't getting a period. I maybe had four or five periods for that entire decade.

12 to 22. 10 years, four periods.

10 years, yeah. And it really just confounded me. And I went to top doctor after top doctor and no one really understood what the problem was. And so I, at some point in my journey, took matters into my own hands and became a just fanatic about researching hormones, endocrinology, nutrition. And that led me into this sort of chronobiology that I'm so passionate about, which is understanding how the supporting of biological rhythms really, for women is the key to unlocking our best everything. And so I just decided I had to write the book on it.

Yay. Thank God you did. Because, you know, really, when you look at it kind of like, all we really know at this point is, oh, you're getting your period, you know, like.

Or your hormones are off.

It's like, oh, you want chocolate? You know, it's like, okay, I'm sure there's more to it than that.

No, you're right. We have a big blind spot when it comes to our hormones.

Yes. And it also feels like, I mean, you had this extreme situation from 12 to 22, but it feels like you were kind of like, sadly enough, that was a silver lining for everybody else because I think that it's gotten a lot worse. Like, there are a lot more people, gals, experiencing what you experience now. It seems like everyone around, I mean, all of a sudden hormone balance is in the zeitgeist. What's going on now that is just disrupting us.

Well, it's true. Now, a recent study showed that over 50% of the female population is suffering from a hormonal imbalance. And that.

Wow.

And what do they classify as when they say that, what do they mean?

Anything and everything from puberty through menopause, every woman is dealing with, whether it be a thyroid issue or an estrogen issue or insulin issues, where there's just so many hormonal issues happening for women. And you're right. Why does it seem worse from where I sit? Having been doing this now, professionally helping women for 20 years, it's this ironic thing where there's now wellness, wellness everywhere. Right. We have more websites, more information, more access. But women particularly are sicker than before. Right. And that really kind of got me thinking. Okay, we have to stop looking just at our symptoms and just at hormone problems. And we have to dig deeper to a deeper root cause. And that's what led me to do the research that helped me uncover this new biological rhythm that we haven't heard about before. That we need to know about.

Yes. So what is like. Well, we gotta do the obvious question there. I've got another one I want to ask, but I'm going to breathe for a moment. Let's talk about the new biological rhythm. Then I want to talk about some of those factors that have led to all this disruption. But we'll get there.

Well, we can dive into that disruption. You're right.

Let's just talk. Why do things. I mean, it couldn't just be. We're aware of it. What are some of the things that have led us to have this disruption? And then let's talk about what this rhythm is.

Sure.

So there are so many factors, right? We're drinking more caffeine, we have more stress, our weight issues are worse. And anytime we have excess weight, we then disrupt insulin and estrogen levels and cortisol. We are staying up later. We have more exposure to LED Blue light. We are, you know, traveling through different time zones and doing that more frequently.

Stop talking about my life. Felisa. Stop it. Glug, glug. My coffee.

Drink your coffee. But you're wearing your blue light blockers, which is very good.

These are actually not blue light blockers. They're regular glasses. But I do have some from my gal who does bunny eyes. Do you know Jenny Hutt?

I don't, but I love those. I have several sets of for a day, for night, for my daughter, can never start too early. And of course we're exposed to so many chemicals in our food and in our environment that are endocrine, disruptive. In fact, precocious puberty, meaning puberty that starts very, very young, as young as eight years old, is now on the rise. Before, it was sort of news because they said, oh, well, girls are starting puberty earlier. And so that's something that we should look out for because it brings health risks, increased risk for cancer and Things of that nature.

And what age should girls be starting their periods?

12 or 13 is an ideal age. But the big news that was happening maybe two years ago were that now boys joined the ranks of precocious puberty, meaning that they were starting pubescence at 8. This is now becoming a problem that just, you know. Yes, I'm talking about women, but hormonal issues are affecting every gender. And I think it's important that we understand that it's not easy for our endocrine systems anymore. I mean, if you think we're exposed to more chemicals in 30 days than our grandparents were exposed to for their entire lifespan, you know, it's a harder. We can't take as much for granted. We do have to become hormone or endocrine system biohackers.

It's so interesting that you just said that, Lisa, because you would look and go, oh, and I just, I just was in Europe and I was in. I was in Scotland and Edinburgh and it was so awesome. And you look at their life back then and how hard it was.

Yes.

And yes, it was just everything from being able to throw out a chamber pot twice a day.

Oh, you're a little further back.

I was way further back. It was really quite amazing. But then I hear this and I go, we looked at all of that. How difficult. But really, when you look at it, we have way more threats against us nowadays. And there are all these things you wouldn't consider that are disrupting all of us.

Well, you know, I. So my daughter goes to a school that is not American. Well, it's American school, but it's with a lot of French expats. And it's been really interesting to interact with the moms that are French because they're like, why are you so, like, crazy? Why does it have to be organic? Why does it have to be gluten free? And they're honestly asking for.

Truly, it's not an issue in their country.

And I had to explain to them, I said, where you are, you're so lucky. The government has banned over 1300 chemicals from skin care to home care to food supply. You don't have to worry. You can buy food. It doesn't have to be organic. You don't have. You can buy skin care products at your drugstore and they're clean, even though they're not herbal based. So it's a different reality. And they are less in struggle with their hormones there than we are here.

I'm just gonna move to Iceland. That's what I've decided I'm very obsessed with Iceland. So let's dig into it now then this. Cause we're gonna give. I know we just kind of painted this picture of oh no, but there is an oh, yes to this. So. So we are all good. Let's talk about this biological rhythm and what you've uncovered here.

So I have found that there is a important biological rhythm that we have completely overlooked. It's being overlooked by us just in terms of our education and our understanding, but it's also, and more importantly, being overlooked and ignored by medical nutrition and fitness research.

And.

And that's. And I'm going to dig into that for a minute. But this biological rhythm is called the infradian rhythm. I'll say that again. The infradian rhythm.

What the heck does that mean?

It refers to a cycle that is, we experience it over the course of our menstrual cycle. So it's a cycle that's longer than a day. So we all know about the circadian rhythm, which is the cycle that goes around one day. And much, many, many, many pieces of research and studies have been done about why taking care of the circadian rhythm is so important and why any disruption to that will lead to diseases of inflammation. Right. We all know about the nurses study. The famous nurses study, women who would work at night and be asleep during the day. They increase their risk of diabetes, cancer, heart disease, and dementia dramatically. So we understand that. And the Nobel Prize was awarded to two scientists two years ago because they had discovered which gene controlled the circadian clock. So we're really into the circadian clock, but we have completely ignored. I mean, for me, and this is something that I've done professionally for 20 years, never came across the term infradian rhythm anywhere. Anywhere. And so I'm happy to be introducing it to the wellness conversation because without us being able to name something about our biological process, we don't value it. Right. And I think that's always been the issue with women's bodies, is that they never have appropriate names or vague naming. And so we just think, well, it can't be that important. But the circadian rhythm has a name, and we take that so seriously. We wear our blue light blocking glasses, we try to get up at the sun and see the sunrise and all those things. But we now need to start taking this infradian rhythm so seriously because it affects six key systems of the body. And when I was looking at, why is it that women are sick, hormonally stressed all the time, overwhelmed, overweight, not where they want to be in their lives. It became very clear that it was all about the degree to which they are either supporting or disrupting their infradian rhythm. And those six systems of the body are the brain, the metabolism, the immune system, the microbiome, the stress response system, and the reproductive system. So here's this one rhythm that affects pretty much everything about you. That's going to make you feel clear headed and energized and have you have the weight that you want and allow you to just go chase your life in a positive, constructive way. We better get real intimate with it and learn how to take care of it.

So we kind of talked about some of the things already that could disrupt it. But what are some of the things that we can do that will help it?

Well, we've talked about things that disrupt hormones in general. There are things that disrupt the infrared rhythm are even more specific.

Well, let's go specific on that. Talk about what disrupts it and then what things we can do to help it.

So the key thing that disrupts the infradian rhythm is. It's really silly and simple, is just ignoring it because, meaning, your infradian rhythm causes you to have biochemical shifts, four of them, throughout this 30 day period. Meaning, like for example, your metabolism is distinct, right? It's either slower or faster, depending on where you are across this infrared rhythm. In 1996, Kathryn Woolley from Northwestern University discovered or studied that the brain actually changes structurally by 25% across the Infradian rhythm. You are literally not the same person over the course of the infraredian rhythm.

Have you met Dr. Lisa Moscone yet?

No, but I'm a big fan and.

I'm like, so hooking you guys up, you're gonna. I keep thinking you guys are gonna like change the world together. I have to take a pause just thinking about the audience. So what happens though, if someone is in, like, if someone doesn't get their periods anymore?

Once you are a year out from your last period, your infradian rhythm is not active, right? You go back to a circadian hormonal pattern. So this is active really between pubescence and the last moment of menopause. So it's affecting you for about 40 years of your life, which is the bulk of it. And it's something that the more you take care of while it's active, the healthier you will be. Postmenopausal.

Got it. Which is probably why those blue zones, the Okinawan women have it easy when they go through menopause, right?

Just like when we don't take care of the circadian rhythm and we put that into our bank account, we create that deficit over, let's say, two or three decades while we're working. If, let's say you're working the night shift, that's going to affect you in your older years, and it's harder to reverse that damage. Exactly. The same analogy can be made here or the parallel can be drawn here. The less you take care of your infrared rhythm while it's active, the more problematic your health will be postmenopausally post infradian rhythm. So. So ignoring it is a key problem, because let's talk about the metabolism and doing the things that you don't realize are disrupting it. So one that I love to talk about is fitness. So, did you know, jj, I love this. Did you know? The current conversation says, okay, you need to work out high intensity interval training every day, or at least, you know, three times a week. The same. The same, the same. Rinse and repeat. That's the golden standard of working out, and that's what you should strive to do. Well, turns out that actually for women with an active infradian rhythm, if you do high intensity interval training, after ovulation has ended, you turn on fat storage and turn on. And this came out of my practice over a decade ago. Over a decade ago, there was this trend of women saying, okay, I'm going to get in shape. I'm going to train for a triathlon. So they'd be running five or more miles a day. Then they'd be swimming. They'd be doing all the biking, a lot, a lot of cardio, and they'd be eating the way that they were told to eat by their coaches. Then they'd come to me and say, I don't know what happened, elisa. I gained 25 pounds.

Yep.

And I start. This is when my research began, really, like, you know, over a decade ago.

I thought this was a bank account. They burned all these calories. This was an over. I remember having a client come to me and goes, okay, I want to run a marathon and lose weight. I go, you get to pick one or the other, because those two will not go together. I mean, right.

You're ahead of the curve. But most women really do believe the rhetoric, which is, you know, restrict calories and work out more and do that the same way each and every day, and you'll lose weight. Well, the truth of the matter is your metabolism is slower in the follicular and ovulatory phases of Your cycle. So that's a great time for you to eat fewer calories because you don't need as many and do your cardio and high intensity interval training. This combination of your metabolic shift with the infraredian rhythm, that particular caloric load and the higher demand, let's say from a physical point of view that tries trifecta, creates fat loss very easily without too much effort. When you move into the second half, luteal and menstrual phases, the caloric needs rise by 20%, your metabolism speeds up so you burn through your food faster and your cortisol levels are elevated naturally compared to the first half of the cycle. So you can't work out.

So go do some restorative yoga and some tapping. I said restorative. Restorative.

Restorative. Yeah. You basically have to eat more like high fiber foods, more slow burning carbohydrates. And when you do workout, it has to be at a max of like 30 minutes so that you don't burn through your cortisol levels and that you want it to be cardio free. So you could do, you know, a strength circuit, not a bouncing around, running around, doing jumping jacks in between your sets, but you could do some slow strength training in your home gym, you could do a pilates class or a mat class at home. Online, you could do restorative yoga, you could take a walk. This combination of the slower burning carbs, your metabolic speed up where you're using more calories. And this cortisol shift, if you do the right exercise and eat appropriately, will cause you to continue to burn fat in the second half of the cycle so you can actually work out less and get more fit.

This is like crazy cool stuff. Now in your app, do you like as you're. Because your app really looks at where people are in their cycle, right? So it tracks this infrared rhythm. So does it give them their recommendations throughout? That is so cool. Like this is beyond.

You don't have to remember, you don't have to be because I was like, oh my gosh.

Yeah.

Yeah. And for everybody listening, Elisa created this app that tracks all of this and it's so good and we talk fairly frequently, but of course I didn't know all this. So this is why it's so great to do interviews.

Yeah, my flow.

Yeah, my flow. We'll put it in the, we'll put the link to the app in the show notes because just this piece alone, really understanding. And it really comes down to, I would assume as you start to do this, you'll you'll start to change the way you feel and really kind of start to understand how to work with your cycle, not work against it. Because it feels like every woman knows what it feels like to work against their cycle. They're just not identifying it that way. They're just knowing it's not working.

You're right, 100% J.J. that's so perfect. Because that's exactly what I have found in all of this research is what we're doing, all the information that we're getting, the fitness research, the medical research, the nutrition research, it's all being done on mental health and postmenopausal women. So every but 90% of the consumer base of wellness content are women. And 50% of them are at least women who are in there with an active euphrate rhythm. And they're thinking, oh gee, okay. The latest research says that intermittent fasting is good and going to help me. Or keto is good and going to help me or high intensity interval training is good and going to help me. We try all these things. And like I said before, women are not thriving, not just with their health, but also this affects your cognitive focus, your energy that you have to spare to create things in your life, your ability to be productive and efficient. When you don't feel good, you can't do your good work. Right. But yeah, I mean it's the intermittent fasting. Just to throw a couple of.

I was going to ask you, I was like going, you threw that out. You weren't going to get a runaway.

Without giving us a little amount intermittent fasting. I'm not going to belabor the benefits because they're obvious. But for women with an infradian rhythm that is active in your reproductive years, it has the opposite effect. The few studies that have been done show that has the opposite effect. Meaning it worsens insulin sensitivity. Right. If improves because it's impacting.

Like I've always felt that at the very least skipping breakfast for women is a bad idea.

You know, it's like there's only one safe form of intermittent fasting for women with an infradian rhythm that's active in their reproductive years. It's the dinner to breakfast fast. So you stop eating at seven and then you go to sleep and you wake up at seven and you have breakfast.

That which really is how we should do it anyway. I mean, I think that's a key critical. Like if we just started with adding a 12 hour overnight fast as the locking down the kitchen after dinner. Because where most people get in trouble anyway is after dinner, get the hell out of that kitchen.

Get out of there.

There should be an armed garden there.

I know that's where we could put some AI to good use.

Nanny cam in the kitchen. Could you imagine broadcast live on Facebook?

Not only does it worsen insulin sensitivity, but it shrinks ovaries.

Ooh, yeah. You know, I remembered showing them showing that, because when I was first starting to look at intermittent fasting, I thought, well, this looks interesting if you had a little later breakfast and a little early earlier dinner. But I've just seen women skipping breakfast is never good. As I started to look at intermittent fasting and fasting and ketogenic diets, what showed up was that it started messing with their fertility. And it makes sense because nature says, hey, you're starving. Like, this is not the time to have a baby.

Right? Well, and whether or not you're trying to get pregnant, intermittent fasting and ketogenic diets will disrupt ovulation because they're throwing off insulin and cortisol levels. They'll sort of not have you have the weight loss sort of results that you want, and they can disrupt thyroid hormone production.

This is really important because you said whether or not you're trying to get pregnant, whether or not you're trying to get pregnant. If you are, if you're in that place where you are still having periods, you want your body always to be able to get pregnant, because it's not healthy to not. Like someone says, oh, I'm not trying to get pregnant.

I'm like, color.

It doesn't matter.

Here's why. Every time you ovulate, you are putting important support into your health bank account for your post menopausal years. Ovulation, the hormonal ratio at ovulation. This is one of the four phases of the cycle of the inflating rhythm that we want to support with diet and food and fitness. This hormonal combination is cardio protective, osteoprotective, and neuroprotective. Meaning if you want to avoid heart disease, osteoporosis, and dementia postmenopausally, you need to make sure that you are ovulating every month, because that is what is being. That's like you're saving for retirement in, like, a monetary form.

That's a great way to put it. That's what you're doing. This is critical, too. I just did a podcast with, with Lisa Moscone, and, you know, first of all, everyone gets so in such an uproar about breast Cancer. But what most of us are going to die from is heart disease. And she was talking about risk in women of stroke and dementia and Alzheimer's. It's so much higher than men.

And I have to say with all this, you know, in my new book, I really lay out that, you know, we go in depth on the brain, on the immune system, on the microbiome, on the metabolism, so that you can see what happens when you are disrupting your infradian rhythm. And the seeds of these diseases that you just mentioned really do come from a 40 year, decade, sorry, four decade span of not supporting the infradian rhythm. Right. Like I said earlier, just like we know disrupting circadian rhythm for a lifetime will lead to big diseases of inflammation, so will disrupting the infradian rhythm over the decades that it's active. It's so important that we, that we learn how to take care of it properly.

Yes. So we need to get this started immediately. So what we're gonna do, I was like, now, now you're gonna take the quiz. So you've got a great quiz to get your biological rhythm score. Love that. And we are gonna put that@jburgin.com Flo and that's spelled F L O. F L O. We'll also put the link to your app and the link to your new book which is Dun dun in the flow. In the flow. And you'll also get giving everyone a seven day quick start program. So that is just fantastic. So the book I'll link to, I'll find that old interview of ours, the book, this rhythm score, the app, I mean, this is all great tools to help people get started immediately. And obviously we have just touched the tip of the iceberg here. So the book is super important and super important. If you are post menopausal listening to this, would the book still have things in there that are going to be important?

I absolutely think there's a whole biohacking section in the book that is sort of in the middle of the book. So for issues that you may be having and symptoms that you may be having, there's so much information in here that I think really it's one of those books that every woman needs for herself, for the other women in her life. This is just our baseline education, a new way that we need to be thinking about who we are and that we deserve to have healthcare, fitness, nutrition that is actually based on our biology as opposed to what we've been doing forever, which is just taking the crumbs of what the Research has been saying that is okay for us because they're assuming we're tiny men. We're not.

We have a completely hairy men.

We're not hairless men or tiny men. We need our own. Our own nutrition. This book provides a complete dietary system, workout plan, time management system so that you can take advantage of those brain changes. It'll help you with your sex life. There's a chart how to optimize your orgasm across the infraredian rhythm and even make motherhood easier. So everything is just laid out for you to understand what to do when so you can feel your best and then actually start to have the life of your dreams.

Well, there you go. I'm just a little upset that you didn't write this. I'm working it 40 years ago, but that's okay. You know, that would have been odd. You would have, like, had to write it before you. Yeah. Anyway, so glad that you did this. And again, I want to remind everyone you're going to be able to get the quiz, the app, the quick start. I'll link to the books. I'll link to your first book, the podcast, lots of stuff. So you'll want to go to jjburgeon.com floflo and after the break, I'm gonna jump in and give you a couple takeaways too. So thank you so much, Elisa. Super appreciate you.

Thank you, jj. Such a pleasure to be here.

All righty.

I'll be right back. Stay with me.

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Welcome back. If you've been around Community even for a minute, you know that I believe that we are all the CEO of our own health because we know our bodies best. And what I love the most about the message today is this is just us getting to know our bodies better. And the more you know and the more you can connect the dots between how you feel, what you're doing, whether it's when you're eating, what you're eating, how you're exercising, Stress levels can make all of the difference. Because so often we hear, oh, you.

Should be doing X, Y or Z. And well, maybe, but maybe not. Maybe that's not the right thing for you or it's not the right time. And so I loved the messaging that.

Elisa talked about today because it is so key critical for us to understand that when we're looking at our lifestyle. When I say lifestyle, I'm looking at diet, exercise, whatever you're doing for stress, whatever you're doing to, you know, reach your higher, higher power in the universe and of course, connections in the community. Whatever you're doing for all of these different things, you really have to also consider what works for someone else may or may not work for you. And that can be due to the time of the month it is for you. If you're still cycling, it can be due to your genetics, it can be due to your history book of what has gone on in your body, your preferences. So the more you can connect the dots, the easier it will be for you to get into that flow. So I'm going to remind you again, grab that quiz for the biological rhythm score. I just love that whole idea.

And also jump onto the app. So we'll put all the links to.

That in the show notes jjvirgin.com forward/flow.

Flo and of course an ask before you leave. If you've not yet rated and reviewed, I would super appreciate it. Helps everyone who's out there go oh, okay.

I should check out this podcast and.

Of course if you share it with friends, bonus points. I'd love to give you a shout out next time.

So when you do rate and review, make sure you put your name in there and I will shout you out. And I thank you so much. So much.

Alrighty, see you next time. Bye. Foreign.

Hello listeners. This is Anne Bogle, author, blogger and creator of the podcast what Should I Read next? Since 2016, I've been helping readers bring more joy and delight into their reading lives. Every week I take all things Books in Reading with a guest and guide them in discovering their next read. They share three books they love, one book they don't, and what they've been reading lately. And I recommend three titles they may enjoy reading next. Guests have said our conversations are like therapy, troubleshooting issues that have plagued their reading lives for years and possibly the rest of their lives as well. And of course, recommending books that meet the moment, whether they are looking for deep introspection to spur or encourage a life change or a frothy page turner to help them escape the stresses of work, school, everything you'll learn something about yourself as a reader, and you'll definitely walk away confident to choose your next read, with a whole list of new books and authors to try. So join us each Tuesday for what Should I Read Next? Subscribe now wherever you're listening to this podcast and visit our website what Should I read next podcast.com to find out more.