The Ovary Club with Alisa Vitti

Moxie Media

Welcome to The Ovary Club with me, Alisa Vitti, your source for women's hormone truth from someone who's been pioneering this conversation for over 20 years.

If you want to join the club, here's what you need to know: your ovaries are a key driver of how you feel, function and age. They track everything and it's time you start working with them.

And no, your body doesn't operate like a man's, so your health strategy shouldn't either.

That's why I'm here to help you deal with hormone symptoms naturally, slow hormonal aging, and biohack like a woman.

Inside The Ovary Club, we do things differently. This is gender-specific science designed to help optimize your health through every decade of life.

Why listen to me? I'm a women's hormone and functional nutrition expert, bestselling author of WomanCode and In the Flo, and the creator of the Cycle Syncing® Method and Flo Living.

So if you're ready to join the club, consider this your invitation to fall in love with your amazing female body and start living in sync with your hormones.

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16 episodes
Updated Tuesday

Episodes16

Newest first

Tuesday · 1 hr 14 min
15: Why Perimenopause Is a Critical Window for Cardiovascular Health with Dr. Suzanne Steinbaum
When we talk about perimenopause, the conversation usually centers on hot flashes, irregular periods, poor sleep, brain fog, mood changes, and weight gain. The heart is rarely part of that conversation. But estrogen also affects the arteries, blood pressure, blood-vessel flexibility, and the endothelium, the thin lining inside the arteries. As hormones begin to shift, changes may already be happening in the cardiovascular system, even while women are being told their symptoms are stress, anxiety, aging, or "just menopause." In this episode of The Ovary Club, I sit down with preventive cardiologist Dr. Suzanne Steinbaum to talk about why perimenopause may be one of the most important windows for protecting long-term heart health. We get into what estrogen is actually doing for the heart, why women can still have cardiovascular disease developing even when standard testing looks normal, and which parts of a woman's history deserve a place in her cardiac risk assessment. Dr. Suzanne Steinbaum has spent nearly three decades changing the way women's heart health is understood and treated. She has served as Director of Women's Cardiovascular Prevention, Health and Wellness at Mount Sinai, Director of Women and Heart Disease at Lenox Hill Hospital, and Director of the Center for Cardiac and Pulmonary Health at Beth Israel Medical Center. She is also the founder of Heart-Tech Health, whose signature program, Adesso, gives women access to cardiovascular prevention designed around female biology. Want to go deeper with this episode? Insiders get to submit questions and receive monthly Q&As directly from Alisa. Join here: alisavitti.kit.com/products/the-ovary-club What's Discussed (00:17) Why women are still being missed in heart-disease research, diagnosis, and care. (12:34) What begins to change in the arteries during perimenopause. (18:10) What estrogen does for cardiovascular health and why hot flashes may carry more information than women realize. (21:01) How chronic stress, pregnancy complications, depression, and emotional history can affect future heart risk. (29:34) The symptoms women may mistake for hormones, anxiety, stress, or aging. (39:01) Why a normal cardiac workup may not always show the full picture. (47:21) The testing, movement, nutrition, and prevention strategies that can help women act earlier. Thank You to Our Sponsors: MyFLOⓇ App: Download the MyFLOⓇ App at floliving.com/pages/app and use the code FREEMONTH Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/ Learn more about Dr. Suzanne Steinbaum: LinkedIn: @drsuzannesteinbaum Instagram: @drsteinbaum Website: drsuzannesteinbaum.com Adesso Health: adesso.health Dr. Suzanne Steinbaum's Heart Book: Every Woman's Guide to a Heart-Healthy Life: a.co/d/006QRNln
July 28 · 48 min
14: PMOS (PCOS) Part 2: What Triggers It and How to Start Healing
Note: This episode was recorded before PCOS was renamed PMOS, Polyendocrine Metabolic Ovarian Syndrome. Throughout this episode and some original episode materials, you may hear or see the former name PCOS used. If you have ever left a PMOS diagnosis with no real explanation of why your body is doing this, this is the episode I wish you had. In Part 1, I shared the PMOS story I rarely get to tell in full and walked through what this condition can look like on the symptom level. In this episode of The Ovary Club, we're picking up where we left off and going underneath the symptoms to look at what can actually keep the PMOS loop active. I'm also talking about the well-intended "fixes" that can backfire when you are trying so hard to get better, and the protocol I wish someone had handed me when I was 19. My goal is not to overwhelm you with another list of things to do. It is to help you understand what your body may be responding to, what inputs matter, and how to start moving from guessing to knowing. Want to go deeper with this episode? Insiders get to submit questions and receive monthly Q&As directly from Alisa. Join here: alisavitti.kit.com/products/the-ovary-club Get the exact 5-step protocol Alisa used to reverse her own PMOS: blood sugar, inflammation, gut, androgens, and tracking, all in one printable cheat sheet: https://alisavitti.kit.com/7d62882557 What's Discussed: (46:34) What triggers PMOS and why understanding the symptoms is only the first step. (47:56) The blood sugar and insulin loop that can keep PMOS active. (49:48) How chronic stress can affect the ovaries, ovulation, and androgen production. (51:59) The inflammation piece of PMOS and why your environment matters. (54:13) The common PMOS mistakes that can backfire when you try to fix everything aggressively. (1:04:04) The PMOS protocol I wish someone had handed me when I was 19. (1:22:53) How to track your cycle, confirm ovulation, and know if your hormones are actually shifting. If PMOS has made you feel like your body is unpredictable, frustrating, or impossible to figure out, this episode will help you understand what may be driving the loop and where to begin. Thank You to Our Sponsors: MyFLOⓇ App: Download the MyFLOⓇ App at floliving.com/pages/app and use the code FREEMONTH Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/
July 21 · 1 hr 20 min
13: Biohacking Fertility: Why Infertility Is a Symptom, Not a Diagnosis with Dr. Aumatma Simmons
When a woman is told she cannot get pregnant, the assumption is often that something in her body has failed. But what if infertility is not the final answer? What if it is a signal that the body needs different internal conditions before it can support conception, implantation, and pregnancy? In this episode of The Ovary Club, I'm joined by Dr. Aumatma Simmons to talk about fertility through the lens of female biology. We get into why infertility should be understood as a symptom, what the body may be doing when conception is not happening, why most biohacking advice was built around male physiology, and how women can start supporting fertility by working with their cycle instead of against it. Dr. Aumatma Simmons is a double board-certified Naturopathic Endocrinologist who has spent nearly 20 years specializing in fertility. She works with the cases that often fall through the cracks, including unexplained infertility and recurrent pregnancy loss, and helps women and couples look beyond standard testing to understand hormones, egg quality, sleep, blood sugar, toxins, partner health, and the deeper factors that can affect conception. Want to go deeper with this episode? Insiders get to submit questions and receive monthly Q&As directly from Alisa. Join here: alisavitti.kit.com/products/the-ovary-club What's Discussed: 02:36 – Why infertility should be understood as a symptom, not a diagnosis. 06:59 – What the body may be doing when conception is not happening. 09:58 – Why biohacking fertility has to account for female biology and the infradian rhythm. 13:58 – What to assess before starting another supplement stack, protocol, or fertility plan. 19:06 – Why sleep can change ovulation, progesterone, egg quality, and fertility outcomes. 38:34 – How carb restriction, fasting, and intense workouts can work against fertility. 52:59 – What standard testing can miss in unexplained infertility and recurrent pregnancy loss. If you are trying to conceive, navigating unexplained infertility, dealing with recurrent pregnancy loss, or wondering why everything looks "normal" but something still feels off, this episode will help you understand what your body may need before conception can happen. Thank You to Our Sponsors: MyFLOⓇ App: Download the MyFLOⓇ App at floliving.com/pages/app and use the code FREEMONTH Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/ Learn more about Dr. Aumatma Simmons: Instagram: @holisticfertilitydoctor LinkedIn: Aumatma/ Facebook: DrAumatmaND YouTube: HolisticFertilityExpert TikTok: @holisticfertilitydoctor Website: holisticfertilityinstitute.com Madre: madrefertility.com
July 14 · 39 min
12: PMOS (PCOS) Part 1: The PMOS Symptoms Women Are Told Are Normal
Note: This episode was recorded before PCOS was renamed PMOS, Polyendocrine Metabolic Ovarian Syndrome. Throughout this episode and some original episode materials, you may hear or see the former name PCOS used. Before I ever built FLO Living or created the Cycle Syncing® Method, I was a teenager who knew something was wrong with my body and had no language for it. I didn't get my first period until almost 16. Then my period disappeared for months at a time. By 19, my skin, weight, hair growth, sleep, mood, and energy were all telling the same story, but no one could tell me what it meant. In this episode of The Ovary Club, I'm sharing the part of my PMOS story I rarely get to tell in full. I walk through what it felt like to live with painful cystic acne, unexplained weight gain, excess body hair, insomnia, anxiety, depression, brain fog, and missing periods before I finally found a possible answer in a medical journal and received a PMOS diagnosis seven years after my first bleed. I also break down what PMOS actually is, why elevated androgens can disrupt ovulation, why the condition can look different from woman to woman, and why a diagnosis is not always as simple as one symptom, one scan, or one lab result. Before we get into triggers and the protocol in Part 2, this episode gives you the foundation for understanding what your body may have been trying to tell you all along. Want to go deeper with this episode? Insiders get to submit questions and receive monthly Q&As directly from Alisa. Join here: alisavitti.kit.com/products/the-ovary-club Get the exact 5-step protocol Alisa used to reverse her own PMOS: blood sugar, inflammation, gut, androgens, and tracking, all in one printable cheat sheet: https://alisavitti.kit.com/7d62882557 What's Discussed: (05:55) Why I'm sharing the PMOS story I rarely tell in full. (09:48) Getting my first period late, missing cycles for years, and knowing something was off. (11:43) How acne, weight gain, hair growth, insomnia, anxiety, depression, and brain fog showed up together. (17:17) The medical journal moment that finally gave me a lead. (18:59) What changed when I finally got a PMOS diagnosis after years without answers. (27:36) What PMOS actually is and why elevated androgens matter. (35:05) The symptoms and diagnostic criteria women should know before they are told everything is "normal." If your symptoms feel disconnected, confusing, or easy to dismiss, this episode will help you understand why they may be part of the same bigger hormonal picture. Thank You to Our Sponsors: MyFLOⓇ App: Download the MyFLOⓇ App at floliving.com/pages/app and use the code FREEMONTH Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/
July 7 · 53 min
11: The Early Signs of Perimenopause Most Women Miss with Dr. Robin Berzin
Perimenopause is one of those phases women are often taught to recognize only after it becomes obvious. The cycle can still look regular, labs can still look normal on paper, and one appointment may not give enough context to explain why the body suddenly feels different. In this episode of The Ovary Club, I'm joined by Dr. Robin Berzin to talk about how to build a clearer picture of early perimenopause before symptoms become impossible to ignore. We get into what women should start paying attention to, why tracking patterns over time matters, how stress, blood sugar, thyroid, and adrenal health can overlap with hormonal changes, and what to ask for when you want more useful answers. Dr. Robin Berzin is a Columbia-trained internal medicine physician, functional medicine pioneer, and founder and CEO of Parsley Health, the first national functional medicine and longevity clinic in the US. She is also the author of State Change: End Anxiety, Beat Burnout, and Ignite a New Baseline of Energy and Flow and one of the leading voices helping women understand the physical root causes behind symptoms they are too often told to brush off. Want to go deeper with this episode? Insiders get to submit questions and receive monthly Q&As directly from Alisa. Join us at alisavitti.kit.com/products/the-ovary-club What's Discussed: 01:54 – Why so many women miss the early perimenopause window. 03:36 – The symptoms that can show up before perimenopause looks "obvious." 06:58 – Why this stage matters for your long-term health span. 10:23 – Where HRT fits into the bigger perimenopause conversation. 14:57 – What testing can help clarify when everything feels confusing. 23:13 – Why stress and metabolism can make perimenopause harder to read. 33:43 – The brain and focus changes women do not always connect to hormones. Thank You to Our Sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/ Learn More About Dr. Robin Berzin: Website: www.parsleyhealth.com Instagram: @parsleyhealth and @robinberzinmd X: @parsley_health and @robinberzinmd LinkedIn: www.linkedin.com/in/robin-berzin-md Facebook: www.facebook.com/parsleyhealth
June 30 · 31 min
10: The Ultimate 5 Biohacks for Women
When you scroll through wellness content nowadays, you are going to see a lot of influencers sharing the next biohack women should try to balance their hormones, increase energy, reduce inflammation, or finally feel like themselves again. Cold plunges, supplement stacks, red light devices, fasting protocols, expensive wearables, and morning routines that look impossible to keep up with. And if you are someone who is desperate to support your hormonal health, you have probably tried a few of them. But what if those "biohacks" are actually doing less for your hormones than the free things your body was designed to respond to? In this episode of The Ovary Club, I'm breaking down the five most powerful biohacks for women's hormones, and none of them require a supplement stack, a wellness gadget, or another expensive protocol. Because after decades of working with women's hormones, one thing has become incredibly clear to me: the female body responds most powerfully to the things modern culture keeps teaching women to deprioritize. Want to go deeper with this episode? Insiders get to submit questions and receive monthly Q&As directly from Alisa. Join us at alisavitti.kit.com/products/the-ovary-club What's Discussed: (02:10) Why expensive wellness trends are not always the most powerful tools for women's hormones. (04:35) Why ovulation is not just about fertility, but one of the clearest signs of hormonal health. (07:42) How progesterone supports sleep, mood, and nervous system regulation. (10:18) Why orgasm is a real hormonal event and how pleasure affects cortisol, DHEA, and cycle health. (14:26) Why sleep is non-negotiable for cortisol, blood sugar, ovulation, and hormonal repair. (19:08) How morning sunlight affects circadian rhythm, vitamin D, serotonin, and melatonin. (23:44) Why community and social connection directly affect cortisol, oxytocin, and hormonal resilience. (28:12) Why the free inputs women often dismiss are actually the biological requirements their hormones depend on. If you've been feeling exhausted, hormonally overwhelmed, disconnected from your body, or like wellness has become another impossible standard to keep up with, this episode will help you understand what your hormones are actually asking for and how to support them in a way that feels sustainable, grounded, and biologically aligned instead of stressful and performative. Thank You to Our Sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/
June 23 · 47 min
9: Why "Balancing Your Hormones" Is BS
"Balance your hormones" sounds like the goal. It is on supplement labels, wellness posts, detox programs, hormone hacks, and every quick-fix promise that makes women feel like their body is a problem to solve. But your hormones do not get "balanced." They respond. They respond to whether you are eating enough, sleeping deeply, managing stress, clearing estrogen, moving with your cycle, and living in a way your endocrine system can actually regulate. So if you keep trying to fix estrogen, progesterone, cortisol, or PMS directly, you may be chasing the output instead of correcting the inputs. In this episode of The Ovary Club, I break down why the hormone balance conversation is misleading, what your endocrine system is actually responding to, and the five foundations of the WomanCode FLO Protocol that help your body regulate hormones naturally instead of forcing quick fixes that never last. Want to go deeper with this episode? Ovary Club Insiders get a special download: Your Ovarian Scorecard — find out exactly where your hormones need the most support and get a 30-day plan to fix it. Become an Insider here: alisavitti.kit.com/products/the-ovary-club What's Discussed: (01:24) Why "balancing your hormones" is the wrong framework. (04:09) How detoxes, cleanses, restriction, and overtraining can worsen hormonal symptoms. (06:00) Why hormones are outputs, not the starting point. (09:00) How sleep, stress, food timing, and lifestyle inputs affect progesterone and ovulation. (13:33) Why no single supplement or quick fix can solve hormonal dysfunction. (19:16) How blood sugar stability becomes the first foundation of hormone regulation. (23:06) Why cortisol and stress signals can shut down reproductive priorities. (24:31) How gut health and estrogen metabolism affect PMS, bloating, heavy periods, and inflammation. (34:00) Why cycle syncing reduces stress on the endocrine system. (39:49) How rest, pleasure, and connection support the nervous system and hormonal health. If you have been trying to "balance your hormones" and still feel like nothing is working, this episode will show you why the goal was wrong from the beginning. Listen on Apple Podcasts and Spotify. Thank You to Our Sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/
June 16 · 1 hr
8: How Your Hormones, Stress, and Lifestyle Affect Biological Age with Dr. Kara Fitzgerald
Women are often told that aging is something that simply happens to them, especially once hormones begin to shift. But Dr. Kara Fitzgerald explains that stress, poor sleep, hormone changes, extreme dieting, and lifestyle patterns can all affect how fast your body ages. That means your biological age may be older than the number of birthdays you have had. But if your daily choices can push your body to age faster, could they also help you slow that process down? In this episode of The Ovary Club, Alisa sits down with Dr. Kara Fitzgerald to unpack what biological age actually means and why it matters for your hormones, ovaries, mitochondria, stress response, and long-term health. You'll learn how DNA methylation reflects the way your body is aging, why menopause is not the starting line for women's aging, and how food, sleep, movement, stress reduction, and lifestyle changes can help shift your biology in a better direction. Dr. Kara Fitzgerald is a naturopathic physician, functional medicine practitioner, researcher, and author of Younger You: Reduce Your Bio Age and Live Longer, Better. Her clinical research showed that an eight-week diet and lifestyle intervention reduced biological age by over three years on average, and she later replicated that work specifically in women. She is also a faculty member at the Institute for Functional Medicine and host of New Frontiers in Functional Medicine®. What's Discussed: (01:12) Why biological age may matter more than chronological age for women. (05:22) How hormone shifts can affect how fast your body ages. (08:23) What DNA methylation is and why it matters for biological aging. (21:28) Why mitochondrial health is deeply connected to ovarian function. (24:08) How stress, sleep, cortisol, trauma, pregnancy, and recovery affect biological age. (32:23) Why extreme fasting, over-exercising, and restrictive eating can be pro-aging for women. (37:09) How food, polyphenols, sleep, supplements, and lifestyle can help slow biological aging. Listen to this episode of The Ovary Club to understand what your biological age may be telling you, why your hormones and ovaries are connected to how fast your body is aging, and what you can start doing now to support a slower, healthier aging process. Thank You to Our Sponsors: Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club MyFLO App: Download the MyFLO App at floliving.com/pages/app and use the code FREEMONTH Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/ Learn more about Dr. Kara Fitzgerald: Website: drkarafitzgerald.com/ Podcast: drkarafitzgerald.com/fxmed-podcast/ Webinars: drkarafitzgerald.com/webinars/ Instagram: @drkarafitzgerald Facebook: DrKaraFitzgerald YouTube: www.youtube.com/channel/UC7jYgG7WMnqPeC4uwslqdfQ X: x.com/kfitzgeraldnd Podcast: pubmed.ncbi.nlm.nih.gov/33844651/ Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial: pubmed.ncbi.nlm.nih.gov/36947707/ Dietary associations with reduced epigenetic age: a secondary data analysis of the methylation diet and lifestyle study: pubmed.ncbi.nlm.nih.gov/40266024/
June 9 · 39 min
7: Cycle Syncing® 101 - How to Work With Your Cycle Instead of Against It So You Feel Better All Month
Have you ever had one week where you feel strong, clear, productive, and totally on top of things… and then the next week, the exact same routine suddenly feels awful? Your workouts feel harder. Your mood shifts. You're hungrier, more tired, less focused, and you start wondering what happened. A lot of women take that as a sign they need to be stricter, more disciplined, more in control. But what you actually need is not another rule to follow. What you need to understand is cycle syncing. If you've ever felt frustrated by how different you can feel from one week to the next, this episode is going to help that make a lot more sense. It's here to show you that your body is not being difficult, and you are not doing womanhood wrong. You're living in a female body with a rhythm that changes across the month, and once you understand how to work with that instead of against it, so much can start to feel easier - your energy, your mood, your workouts, your focus, and the way you move through everyday life. Insiders get a special bonus this week: a free month inside my Cycle Syncing® Membership, plus an ongoing discount there if you decide to continue after month one. What's Discussed: (0:50) Why women do not run on the same 24-hour rhythm as men, and why that changes everything. (1:51) What cycle syncing actually is, and why it can make your body feel so much easier to work with. (4:50) Why women are not smaller versions of men, especially when it comes to health, fitness, and stress. (6:56) The clinical trial behind cycle syncing®, and what it revealed about reducing PMS. (10:18) The four phases of the cycle, and why each one comes with different needs. (17:41) Why planning your workouts, food, and schedule by phase can protect your hormones instead of draining them. (21:31) What changes in the luteal phase, and why this is where so many women accidentally work against their biology. (33:32) The easiest way to start cycle syncing® today without feeling overwhelmed. Listen now and learn how to stop fighting your body and start working with it, so you can feel more steady, more supported, and much more like yourself all month long. Thank You to our Sponsors: Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club MyFLO App: Download the MyFLO App and use the code FREEMONTH Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/
June 2 · 49 min
6: Why You Want to Have Your Period for as Long as Possible
Some months the dysmenorrhea is so painful you're counting minutes until the next dose of painkillers, living with a heating pad glued to your stomach, and trying to function like you didn't just lose a night of sleep to cramps. With all that happening on repeat, I can't blame women for chasing ways to suppress menstruation and "skip the hassle." But suppressing your period is not the relief it has been sold as. Every cycle you skip, every ovulation you suppress, and every year you rush toward menopause is quietly withdrawing from the health bank account that your brain, your bones, your heart, and your hormones depend on for decades to come. In this episode of The Ovary Club, I break down everything you were never told about your menstrual cycle and why understanding it will completely change the way you think about your body, your symptoms, and your long term health for the rest of your life. Keep Your Ovaries Young: Alisa's 12 Daily Non-Negotiables If you want better energy, fewer symptoms, and hormones that don't crash once you hit your 40s, start here. From Alisa's exact breakfast macros to her sleep routine, this is the full behind-the-scenes protocol, plus a printable checklist so you can actually use it. Become an Insider to get this bonus - and more! alisavitti.kit.com/products/the-ovary-club What's Discussed: (1:42) Why your menstrual cycle is not a nuisance but a monthly report card of your health with built-in brain, heart, and bone protective benefits. (4:04) Why being on birth control means you are not actually having a period and what that is doing to your body. (5:03) Why every ovulation puts money into your health bank account for your postmenopausal years. (11:22) Why skipping your period is not harmless and why your cycle is now considered a fifth vital sign. (13:07) Why early menopause is associated with increased cardiovascular risk, reduced bone density, and cognitive decline. (17:00) Why extending your cycling years is one of the most overlooked ways to protect your mitochondrial health and slow down hormonal aging. (30:40) Why your PMS in your 20s is already predicting your fertility in your 30s and your perimenopause in your 40s. (33:24) The five practical things you can start doing today to extend your cycling years and protect your hormonal longevity. Listen to this episode of The Ovary Club and learn why keeping your menstrual cycle for as long as possible is one of the most powerful things you can do for your brain, your bones, your heart, and your long term health. Thank you to our Sponsors: Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club MyFLO App: Download the MyFLO App and use the code FREEMONTH Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com/
May 26 · 59 min
5: The Biggest Lie In Women's Biohacking That Is Actually Harming Your Hormonal Health with Dr. Amy Killen
Women have been told that the more disciplined they are with their wellness, the better they will feel. So they fast longer, do more cardio, restrict more, and push harder. And somehow they still feel exhausted, hormonally off, and like their body is working against them. What nobody told them is that almost every protocol they are following was designed for male biology and tested on male bodies. In this episode of The Ovary Club, I sit down with Dr. Amy Killen for a conversation that is going to make a lot of women feel both vindicated and relieved. Because what she shares about which biohacks are actively harming female hormones, what the longevity data actually says women need to be doing, and how sexual health connects directly to how long and how well you age is the kind of information that changes the decisions you make every single day. Dr. Amy Killen is a board-certified emergency medicine physician who left emergency medicine to specialize full-time in longevity, regenerative medicine, hormone optimization, peptide therapy, and sexual health. She is the co-founder of Humanaut Health, a longevity medicine franchise. With her clinical background spanning emergency medicine and her deep specialization in how hormones, sexual health, and longevity intersect specifically in women, she is exactly the person this conversation needed. Want to go deeper with this episode? Ovary Club Insiders get a special download: The Female Longevity Checklist: Your Minimum Effective Dose of Everything That Actually Matters. Dr. Amy Killen dropped specific numbers throughout our conversation that prove what I've been saying for years: women get MORE longevity benefit from LESS effort than men. Our biology is efficient. Stop overcomplicating it. Here's every number from the episode in one checklist. Become an Insider here: alisavitti.kit.com/products/the-ovary-club What's Discussed: (3:21) Why having a 28-day infradian rhythm on top of a circadian clock changes everything about how a woman's body responds to biohacking interventions. (4:58) Which mainstream biohacks have strong evidence for men but actively disrupt female hormones. (6:31) Why fasting is overrated for female hormone health and why skipping breakfast is quietly raising cardiovascular risk in women. (11:00) Why one day of resistance training per week has the same longevity effect for women as three days does for men. (24:26) When women should actually start thinking about hormone optimization and why most are waiting too long. (45:10) Why the quality of a woman's sex life is one of the most underrated markers of how well she is aging. (57:51) The biggest lie in women's biohacking and what to do instead. (55:57) The one metric women should be tracking to know if their longevity strategy is actually working. Listen to this episode of The Ovary Club and walk away finally understanding why your body has been responding the way it has, with the exact science and the specific tools to stop following protocols that were never built for you and start making decisions that actually work with your female biology. Thank you to our Sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com Ovary Club Insiders: Ovary Club: Join us at alisavitti.kit.com/products/the-ovary-club MyFLO App: Download the MyFLO App and use the code FREEMONTH Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: https://alisavitti.kit.com/ Learn more about Dr. Amy Killen: Instagram: @DrAmyBKillen Website: dramykillen.com/ YouTube: @Dr.AmyBKillen
May 19 · 39 min
4: 5 Things Your Doctor Won't Tell You About Your Hormones in Your 20s, 30s, 40s and Beyond
Have you ever been told that PMS is just part of being a woman, that birth control will fix your period problems, and that the weight gain in your 40s is simply what happens when you get older and stop trying as hard? Every single one of those things is wrong. And believing them is exactly what is costing women their fertility, their cycles, their energy, and decades of hormonal health they will never get back. In this episode of The Ovary Club, I walk through five things your doctor will not tell you about your hormones in each decade of your life, from your 20s through your 40s. If you have ever felt like your body was changing in ways nobody prepared you for, like you were always one step behind your own hormones, or like the advice you were given never quite addressed what was actually going on, this episode is exactly where that changes. Because the decisions you make in each decade are not just about how you feel right now. They are shaping your fertility, your hormonal aging, and your longevity for the decades that follow. What's Discussed: (02:47) Why your 20s are the decade of hormonal self-awareness and what that actually means. (03:25) Why birth control is not a real fix for period problems and what it may be costing you long term. (07:24) Why your period is a fifth vital sign and how to start reading it as real hormonal biofeedback. (09:58) Why PMS is common but not normal, and what it may be signaling about your future fertility. (14:39) What your 30s are really setting up hormonally, from fertility to stress resilience to perimenopause timing. (19:06) Why perimenopause starts at 35 and what changes in the brain and ovary begin that transition. (22:07) The early signs your rate of ovarian aging is speeding up in your 30s. (23:40) The three master-regulating hormones to protect in your 30s: insulin, cortisol, and melatonin. (25:45) Why your 40s are the hormonal self-care upgrade decade. (29:12) Which biomarkers to test annually in your 40s and why data matters more than guesswork. (33:21) Why midlife weight changes are not just about willpower, and what is actually driving them hormonally. (37:04) Why hormone self-care in your 40s is preventative medicine, not a nice-to-have. Listen to Episode 4 of The Ovary Club and find out exactly what your hormones need from you right now, in the decade you are in, before it costs you years you cannot get back. Thank you to our sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com Ovary Club Insiders: Ovary Club: Join us at https://alisavitti.kit.com/products/the-ovary-club MyFLO App: Download the My FLO App and use the code FREEMOTNH Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: https://alisavitti.kit.com/
May 12 · 31 min
3: Why Biohacking Is Making Women Feel Worse (And What To Do Instead)
Biohacking is everywhere right now. The fasting protocols, the cold plunges, the 5am power mornings, the high intensity everything. And women are doing all of it, following the same advice, putting in the same effort, and still feeling exhausted, hormonally off, and like their body is somehow working against them. Here is what nobody in that conversation is saying out loud. Almost every biohack that has gone mainstream was researched and designed on male biology. And male biology runs on a completely different clock than the female body does. Which means the protocols most women are killing themselves to follow were never built for them in the first place. In this episode of The Ovary Club, I break down the five most popular biohacks that are quietly disrupting women's hormonal health and introduce a new concept that I believe is the real future of women's wellness. Want to go deeper with this episode? Ovary Club Insiders get a special download: The Bioharmonizing Cheat Sheet — stop following male biohacks and start doing what actually works for your cycle, phase by phase Become an Insider here: https://alisavitti.kit.com/products/the-ovary-club What's Discussed: (04:03) Why intermittent fasting raises cortisol and quietly destroys progesterone production. (08:03) The only fasting window that is actually safe for women in their reproductive years. (12:18) Why keto increases LDL cholesterol in women after just four weeks and disrupts estrogen metabolism. (17:11) The cold plunge protocol women actually need and why it looks nothing like what men are doing. (20:43) Why daily HIIT workouts are doing the same hormonal damage as chronic stress. (22:31) Why strength training from your teens changes your body composition for decades. (24:25) Why the 5am power morning is actively working against female hormonal health. (29:23) Bioharmonizing, the female alternative to biohacking that works with your biology instead of against it. If you have been following all the protocols, doing all the things, and still feeling worse instead of better, this episode is going to explain exactly why. Listen on Apple Podcasts and Spotify. Thank you to our sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com Ovary Club Insiders: Ovary Club: Join us at https://alisavitti.kit.com/products/the-ovary-club MyFLO App: Download the My FLO App and use the code FREEMOTNH Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: www.alisavitti.kit.com/
May 5 · 1 hr 12 min
2: The Truth About Women's Hormone Testing: Why Your "Normal" Labs Are Missing The Real Problem with Dr. Carrie Jones
Every time a woman is told her labs are normal while she feels anything but, the problem is rarely that nothing is wrong; it is that she was given the incorrect tests, checked at the wrong time in her cycle, and compared against reference ranges that were never built for her biology in the first place. The healthcare system was not designed around the female hormonal cycle, and that gap is costing women answers, years, and their health. We dive deeper into this in The Ovary Club with Dr. Carrie Jones. We also chat about why fasting insulin is the most important test nobody is ordering, how perimenopause rewires every system in the body and what that looks like in lab work, and how to use testing to advocate for yourself when your doctor is not asking the right questions. If you have ever walked out of a doctor's office feeling dismissed, this is the episode you need to hear, and Dr. Carrie Jones is exactly the person you need to hear it from. She served as the first Medical Director of the DUTCH Test, has spent over two decades in clinical practice specializing in women's hormonal health, and is one of the most trusted voices in the field when it comes to understanding what your labs actually mean. Want all the lab details written out for you so you don't have to worry about jotting it down? Ovary Club Insiders get a special download that includes everything we discussed and more: Your Hormone Lab Cheat Sheet — walk into your next doctor's appointment knowing exactly what to ask for and how to read your results. Become an Insider here: https://alisavitti.kit.com/products/the-ovary-club What's Discussed: (00:48) Why women can feel awful while being told their labs are "normal". (04:13) How male-based lab reference ranges can miss what female biology is actually doing. (11:05) Why testing on the wrong day of your cycle can make hormone results misleading. (16:27) Why a single blood draw can miss what your hormones are actually doing across the day and cycle. (19:26) The core labs Dr. Carrie checks first, including thyroid, iron, vitamin D, fasting insulin, and lipids. (40:19) What urine testing can show that blood work alone cannot, especially when it comes to hormone metabolites. (50:30) Why women should start testing in their 20s instead of waiting for a crisis. (01:02:23) Why FSH becomes especially important after 40 and how it can help track the perimenopause transition. If you have been told your labs are normal but your body is clearly saying otherwise, this episode will help you understand exactly where the testing is falling short. Thank you to our sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com Ovary Club Insiders: Ovary Club: Join us at https://alisavitti.kit.com/products/the-ovary-club MyFLO App: Download the My FLO App and use the code FREEMOTNH Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: alisavitti.kit.com Learn more about Dr. Carrie Jones: Website: drcarriejones.com Instagram: @dr.carriejones Podcast: Hello Hormones with Dr. Carrie Jones
May 5 · 34 min
1: How To Know If Your Hormones Are Aging Too Fast
Perimenopause is usually expected to begin in the 40s. But more and more women are starting to see signs of it much earlier than that. Night sweats in the late 30s. Hot flashes that feel way too soon. Cycles changing earlier than expected. Trouble conceiving under 30. And most of the time, these symptoms are brushed off as stress, bad luck, or just part of being a woman. What most women do not know is that those symptoms are not just a normal part of aging, or being a 'woman'. They are a sign that the body is aging hormonally faster than it should be. And brand new research has just revealed why. Scientists have discovered that the ovary is not just a storage facility for eggs. It is an incredibly sensitive organ that is picking up signals from everything you eat, every chemical you are exposed to, and every stressful season of your life. And it is using all of that information to decide how fast to age. So you may be only 30 chronologically, while your hormones are already behaving like those of someone much older. In this first episode of The Ovary Club, I get into what this research actually means for you, why your hormonal age and your actual age can be two very different numbers, and what you can start doing right now to slow this down, no matter what decade you are in, and feel like yourself again. Want to go deeper with this episode? Ovary Club Insiders get a special download: Your Ovarian Scorecard — find out exactly where your hormones need the most support and get a 30-day plan to fix it Become an Insider here: https://alisavitti.kit.com/products/the-ovary-club What's Discussed: (00:00) Why hormonal symptoms are not a normal part of aging and what they are actually signaling. (02:17) The alarming statistics showing women are aging hormonally faster than ever before. (05:30) The groundbreaking new research on the ovarian ecosystem that changes everything. (07:21) The newly discovered structures in the ovary that are literally keeping score of your lifestyle. (10:21) Why the ovary is the first organ in the female body to age and what that means for your longevity. (13:00) What to focus on decade by decade to protect your hormonal health. (17:22) Why synthetic birth control interrupts a critical conversation in the brain and the ovary. (24:07) The key lifestyle levers that slow hormonal aging at any stage of life (31:00) The cycle syncing clinical trial results and what they mean for your hormonal health If you have been wondering why your body feels off and nobody has been able to give you a real answer, this episode is where that changes. Listen on Apple Podcasts and Spotify. Thank you to our sponsors: FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com Ovary Club Insiders: Ovary Club: Join us at https://alisavitti.kit.com/products/the-ovary-club MyFLO App: Download the My FLO App and use the code FREEMONTH Learn more about Alisa Vitti: Instagram: @alisa.vitti Website: www.alisavitti.kit.com
April 27 · 4 min
Welcome to The Ovary Club with Alisa Vitti
Welcome to The Ovary Club with me, Alisa Vitti, your source for women's hormone truth from someone who's been pioneering this conversation for over 20 years. If you want to join the club, here's what you need to know: your ovaries are a key driver of how you feel, function and age. They track everything and it's time you start working with them. And no, your body doesn't operate like a man's, so your health strategy shouldn't either. That's why I'm here to help you deal with hormone symptoms naturally, slow hormonal aging, and biohack like a woman. Inside The Ovary Club, we do things differently. This is gender-specific science designed to help optimize your health through every decade of life. Why listen to me? I'm a women's hormone and functional nutrition expert, bestselling author of WomanCode and In the Flo, and the creator of the Cycle Syncing® Method and Flo Living. So if you're ready to join the club, consider this your invitation to fall in love with your amazing female body and start living in sync with your hormones. Find more from me: Join the Ovary Club: https://alisavitti.kit.com/products/the-ovary-club Website: https://floliving.com/ Instagram: https://www.instagram.com/alisa.vitti/