In the FLO by Alisa Vitti Summary

In the Flo provides a science-backed approach for women to optimize health and productivity by aligning daily routines with their 28-day hormonal cycle. It introduces the Infradian Rhythm and Cycle Syncing Method®, offering dietary guidelines, workout plans, and stress-management strategies tailored to each menstrual phase. The book emphasizes leveraging biological rhythms to improve energy, focus, and overall well-being.

This book is ideal for women experiencing hormonal imbalances (PCOS, PMS, endometriosis), professionals seeking productivity hacks, or anyone interested in biohacking their health. It’s particularly valuable for those tired of rigid diets and one-size-fits-all wellness advice, offering personalized strategies grounded in chronobiology.

Alisa Vitti’s signature framework syncs diet, exercise, and work routines with the four menstrual phases:

• Follicular: High-energy tasks and creative projects
• Ovulatory: Social engagements and decision-making
• Luteal: Administrative tasks and stress reduction
• Menstrual: Reflection and rest

This method aims to reduce burnout by aligning activities with hormonal shifts.

The book provides phase-specific meal plans:

• Menstrual: Iron-rich foods like spinach
• Follicular: Lean proteins for energy
• Ovulatory: Cruciferous vegetables for detox
• Luteal: Magnesium-packed nuts/seeds

Vitti argues traditional dieting fails women by ignoring cyclical metabolic changes, advocating instead for nutrient-dense eating patterns that adapt monthly.

Some readers note limited peer-reviewed citations for certain claims, particularly around Chinese medicine integrations. Critics suggest combining Vitti’s insights with clinical medical advice for complex hormonal conditions. The book’s focus on 28-day cycles may also require adaptation for irregular cycles.

It rejects male-centric “grind culture,” proposing a cyclical workflow:

• High hormonal phases (follicular/ovulatory) for brainstorming and collaboration
• Low phases (luteal/menstrual) for editing and strategic planning

This approach claims to boost output by 30% while reducing fatigue.

The Infradian Rhythm refers to women’s 28-day biological clock governing hormone production, metabolism, and brain chemistry. Vitti contrasts this with the 24-hour circadian clock, showing how ignoring longer rhythms contributes to chronic fatigue and hormonal disorders.

Workouts are tailored to hormonal states:

• HIIT during high-estrogen phases
• Yoga/Pilates during progesterone-dominant phases

The book argues this prevents overtraining and accelerates results by matching intensity to energy availability.

Unlike symptom-focused guides, it offers a systemic view linking hormonal health to career performance and relationships. Unique tools include the DailyFLO Planner and Motherhood Easier Chart, providing actionable templates for cycle-based living.

Vitti identifies the luteal phase as a vulnerability window for adrenal fatigue. Strategies include:

• Reducing caffeine intake days 15–28
• Prioritizing magnesium-rich foods
• Scheduling “non-negotiable rest blocks”

This phased approach claims to lower cortisol by 40%.

Yes, the FLO Protocol included in the book addresses root causes of infertility like insulin resistance and inflammation. By optimizing cycle regularity through diet and lifestyle, many users report improved ovulation tracking and conception success.

While WomanCode focuses on fixing hormonal dysfunction, In the Flo targets high-performing women seeking to leverage their biology for peak performance. The newer book expands on workplace strategies and includes updated nutrition science.