The Female Longevity Blueprint | How Stress, Sleep & Oxytocin Shape Women’s Hormones | Alisa Vitti
High Performance Health
Strength training and muscle for metabolic health
Angela asks about training; Alisa outlines increased protein, heavy lifting, and muscular benefits for midlife women.
Why are women hitting perimenopause earlier than ever, and what can you do about it?In this episode, Angela sits down with functional nutritionist and hormone pioneer Alisa Vitti, founder of FLO Living and author of WomanCode and In the FLO, to explore the real reasons modern women are struggling with hormonal balance.
You’ll learn how stress and poor sleep suppress ovulation, why melatonin is the first hormone to decline in perimenopause, and how to rebuild hormonal resilience through nutrition, strength training, and oxytocin-boosting practices.Alisa also shares her groundbreaking Cycle Syncing® Method, backed by IRB-approved research showing up to 80% symptom reduction in just 30 days.
If you want to understand how your hormones, mood, and energy are linked - and how to extend your hormonal youth - this episode is essential.
What You’ll Learn:
• Why stress accelerates hormonal aging and earlier perimenopause
• How ovulation acts as a “deposit” into your longevity bank account
• Cycle Syncing®: IRB-backed results showing 80% fewer symptoms in 30 days
• The midlife nutrition and training blueprint for women
• Why oxytocin and nitric oxide are critical for mood, metabolism, and muscle
• The hidden downsides of methylene blue and antibacterial mouthwash
• Sauna vs. cold therapy: what really benefits women’s hormones
• How Alisa built FLO Living as a longevity-focused women’s health platform
• Alisa’s daily non-negotiables for hormonal balance
Timestamps:
00:00 Intro
01:32 The Stress Epidemic & Earlier Perimenopause
04:40 Ovulation, Cortisol & the Infradian Rhythm
06:06 Cycle Syncing® Clinical Trial: 80% Symptom Reduction
08:42 Why Ovulation = Longevity Deposits
12:28 The First Hormone to Decline: Melatonin
14:34 Midlife Nutrition Shifts: Protein, Carbs & Alcohol
16:00 Strength Training & Midlife Body Composition
28:17 Alisa’s Travel Meal-Prep Routine
32:52 Restaurant Pitfalls: Seed Oils, Sodium & Smart Ordering
35:24 Macro Targets: Protein per Meal, Carbs per Day
37:23 Carb Timing for Sleep & HRV
40:38 Oxytocin, Nitric Oxide & Edging Explained
40:52 The Methylene Blue & Mouthwash Mistake
50:37 Cold Exposure vs Sauna for Women
54:42 Building FLO Living & Avoiding Burnout
59:08 Alisa’s Non-Negotiables: Food, Movement, Sleep
1:00:27 Where to Find Alisa & FLO Living
VALUABLE RESOURCES
A BIG thank you to our sponsors who make the show possible:
• Carol Bike - Exclusive discount for podcast listeners on Carol Bike - the bike that gets you fittest the fastest - click here http://www.carolbike.com/ and use code ANGELA
• Supercharge your energy and upgrade your mitochondria with Mitopure - http://timeline.com/angela | Enter code ANGELA to save 10%
ABOUT THE GUEST
Alisa Vitti is the founder and CEO of FLO Living and creator of the Cycle SyncingⓇ Method. A leading women’s hormone and biohacking expert, she discovered the Infradian Rhythm and authored the bestsellers WomanCode and In the FLO, empowering women to live in sync with their biology.
🌐FLO Living: https://www.floliving.com/
📱 MyFLO Period App: https://myflotracker.com/
💊 FLO Hormone Biohacking Supplements: https://www.floliving.com/supplements/
📖 Woman Code: http://amzn.to/16Qwi7z
📖 In the FLO: https://www.amazon.com/FLO-Unlock-Hormonal-Advantage-Revolutionize/dp/0062870491/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
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