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What if your hormones were not a problem to fix, but a powerful rhythm to embrace? Today, I’m joined for the second time by the brilliant Alisa Vitti—functional nutritionist, women’s hormone expert, and author of In the FLO—to dive into the science, strategies, and soulful practices that help women thrive through every stage of life.

Alisa shares why ovulation matters far beyond fertility, how to build resilience with muscle, and what it really means to sync your cycle with your lifestyle. We go deep into bio-hacks like saunas, ice baths, and supplements, but we also return again and again to the simple truth: women’s bodies are amazing, and when we align with them, everything changes.

Whether you’re navigating postpartum fatigue, wondering about melatonin while breastfeeding, or preparing for perimenopause, this conversation is packed with clarity and practical tools.

About Alisa Vitti

Alisa Vitti is a women’s hormone and functional nutrition expert, bestselling author, and founder of FLO Living. Through her books, courses, and pioneering app MyFLO, she has empowered millions of women worldwide to reclaim their hormonal health and live in alignment with their cycles.

In this episode we chat about:

• Why ovulation is important for health (not just reproduction) (3:48)
• The role of muscle in supporting women’s hormones and longevity (6:08)
• The supplements and strategies Alisa uses to preserve her cycle (9:02)
• Whether melatonin is safe during breastfeeding (15:18)
• How to boost oxytocin naturally and daily (15:38)
• What cycle syncing is and how to practice it (23:32)
• Bio-hacking principles that actually work for women (27:55)
• Alisa’s view on ice baths and women’s health (28:29)
• The benefits and best use of saunas (32:13)
• The ideal way to move through perimenopause and menopause (33:10)
• What to do when sleep feels impossible with a new baby (35:43)
• How to move through fatigue with grace and strategy (40:51)
• My personal bio-hack right now for getting more sleep (43:23)
• Why women’s bodies are nothing short of miraculous (45:45)
• The books Alisa would add to every high school curriculum (47:51)

Episode resources:

• Mastering Your Mean Girl by Melissa Ambrosini (book)
• Open Wide by Melissa Ambrosini (book)
• Comparisonitis by Melissa Ambrosini (book)
• Time Magic by Melissa Ambrosini and Nick Broadhurst (book)
• Flo Living (website)
• Alisa Vitti (Instagram)
• Heal Your Hormones with Alisa Vitti (podcast)
• In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life by Alisa Vitti (book)
• WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source by Alisa Vitti (book)
• Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear (book)
• Cronometer (app)
• Cycle circling membership (use code MELISSA for 1 month free)

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The following transcript has been automatically generated and not checked for accuracy.

Melissa: [00:00:00] The Melissa Ambrosini Show. Welcome to the Melissa Ambrosini Show. I’m your host, Melissa bestselling author of Mastering Your Mean Girl, open, wide, comparisonitis and Time Magic, and I’m here to remind you that love is sexy, healthy is liberating, and wealthy isn’t a dirty word. Each week I’ll be getting up close and personal with thought leaders from around the globe, as well as your weekly dose of motivation so that you can create epic change in your own life and become the best version of yourself possible.

Are you ready? Beautiful. Beautiful. Hey, beautiful. Welcome back to the show. I’m so excited about this episode because we have the amazing Alyssa Vietti back on the show. This is her second time on the show. She was on episode 2, 7, 5. Heal Your Hormones. And she is a bit of a pioneer in this space. Now, for those of you that have never heard of her while attending John [00:01:00] Hopkins, Flo Living founder Alyssa Viti, was diagnosed with PCOS.

Now, her doctor painted a grim picture of her future and offered birth control as the only solution. And I know that has been the case for so many people now. She was not willing to accept this as the only option, and then she went on a quest to find alternative ways to heal. Through this journey, she became a thought leader for women’s hormone health, a pioneer in fem tech, a US painted holder for her tech, and an advocate for gender equality in nutrition research.

Now as a researcher and author, she has published two bestselling books, woman Code and In the Flow, both incredible books. If you have not read them, read them. And she uncovered the Indium rhythm and created the cycle sinking method, which became a viral wellness movement on socials with 5 million people using the hashtag cycle sinking.

Now, she has spoken on every stage from TED to [00:02:00] SXSW and has been featured everywhere from New York Times to Forbes to Vogue, as well as hundreds of podcasts. Alyssa founded Flow Living in 2001 as one of the first fem tech entrepreneurs. This next Gen Hormone Care platform has gone on to help tens of thousands of women get to the root cause of their symptoms with its personalized programs, supplements, and a top ranked hormone care app.

Today she’s focused on shifting the culture conversation around hormone care and gender inequality in research and biohacking leading the way to a better future for women’s health and for everything that we mention in today’s episode, you can check out in the show notes and that’s over@melissaambrosini.com slash 6 7 1.

This is an episode you are going to want to download and save and share with all of your girlfriend because it is a game changer. Now, without further ado, let’s get [00:03:00] started. Let’s bring on the incredible hormone pioneer Alyssa Viti.

Beautiful lady. Welcome back to the show. I’m so excited to have you back for the second time. But before we dive in, can you tell us what you had for breakfast this morning? Oh, yeah, sure. It’s my pre, I was upper body day, 

Alisa: so I did some oats with 30 grams of vegan protein, a little collagen pea, protein mix, coconut oil, flax, blueberries.

Mm, yum. Yum, 

Melissa: yum, yum. Now, in our first episode, which is episode 2 7 5, it was all about healing your hormones. I’m so excited that you are back because you are a hormone expert. And before we got recording, you were actually sharing that you are 48, just turned 48 on Saturday, couple days ago. Happy birthday.

Happy birthday. And you’re still ovulating. Yeah. I mean, [00:04:00] tell us about why this is important and how have you been able to keep your hormones humming along so beautifully at 48? 

Alisa: It’s such an important conversation, whether you’re 24 or 45 or 35, you know, we all have to be thinking about the long game when it comes to our hormonal health and the long game for me, and I’ve been playing this now for close to 30 years at this point, which is how do I keep producing my own endogenous hormones for as long as possible?

How do I keep my ovaries functioning optimally so that I can ovulate in menstruate? Because we know for every year that you delay menopause, it adds two years of longevity to you as a woman, right? Whoa. Yes. 

Melissa: Hold right 

Alisa: there. Let’s just repeat that. For every year that you delay menopause, right? So meaning for every year you keep having a menstrual cycle, you [00:05:00] add two years of like high quality longevity to your health bank.

Melissa: Why is nobody talking about this? 

Alisa: Here I am, girl, on your show talking about it. It’s me. 

Melissa: Thank 

Alisa: you. Okay. And I say that because so many of us are so, you know, anti menstruating, right? We’re like, oh, I can’t wait till this is over. Oh, here’s my period again. And we, we really don’t have a positive relationship with it.

And, and the truth of the matter is that, that every ovulation is gold. Every menstruation is a gift. It really is supporting your health. And the more your body is able to do it, the healthier you are today and tomorrow. So, yeah, I’m on, I’m 48. I, I’m not on any hormone replacement therapy. I’m ovulating and menstruating, still like clockwork, and I have zero symptoms, which is the most important thing, right?

No perimenopause symptoms. I’m not hot flashing or night sweating or gaining weight. In fact. [00:06:00] In the past nine months, I’ve gone through a whole fun, I’m always biohacking different things and, and putting these things into practice. So I wanted to play a, a game, do an experiment, if you will, of how can I recomposition my body and build more lean muscle because, you know, there are some really compelling statistics around, for example, the size of your quadriceps.

The, the amount of muscle you have on your legs as a female is really linked to the risk you have for dementia, right? Whoa, for memory loss, right? So I’m like, okay, how big can I get my, how big, how much muscle can I gain? So I’ve been playing this game of repositioning my body and in the past six months I’ve lost, you know, a bunch of body fat and gained a bunch of muscle, and now I’m at 18% total body fat, which is.

Pretty at like fit and I’m doing insane amounts of [00:07:00] lifting like my, my reverse, my Romanian deadlift now, which I use an Olympic barbell. I just did 150 pounds on that this week and 230 pounds on my hip thrust. So my strength has gone. And when I started I was using 15 pound dumbbells, this like eight months ago.

So the strength gains that I’ve been able to make have been really massive over a short period of time. So, you know, all of this is to say that. It’s never too late to interact with your hormones, to start to care for them, to, to improve your body, to improve your ovarian health, and to really play that long game.

And of course, cycle sinking as a methodology, which I created, has been something that has been like the core of my practice for, I don’t know, almost 30 years now. So, ever since I’ve had a cycle, and it’s one of the things that I credit to being in this position now of, of being, you know, pushing [00:08:00] 50, if you will, and still 

Melissa: feeling great.

Mm, babe. So inspiring. Now we know, and I’ve spoken about this so much on the show, the importance of strength training, of lifting weights for women. It is so important and I personally love it. I love it too. 

Alisa: It’s an introvert sport, so if you like, you know, to be alone with your thoughts, it’s such a great sport.

Yes. 

Melissa: Yeah. So I absolutely love it. I do it twice a week. I would love to do it more. I’m going to do it more. I’m just in the season of coming out of, you know, newborn postpartum, so I’m like just starting to like really build back up my strength and stamina. So I’m so excited to get back into it. And yeah, like I said, the science is now out with the importance of lifting weights for women and strength training.

It is so important for our hormones, for everything, for our muscles. So [00:09:00] I love that you are shining light on this. So, okay. What have you done? Tell us, break it down. What supplements besides weightlifting, like what have you done to preserve your cycle? 

Alisa: Again, really it, it’s nothing massive. Like I’m not taking specialized, you know, biohacking supplements.

I’m not on any peptides, I’m not on anything. I’m really leveraging the fundamentals of, you know, micro and macronutrient therapy and managing my hormones, right? I’m managing insulin, I’m managing cortisol. I’m taking care of my estrogen and progesterone production and elimination. And I’m also really being very intentional about oxytocin production, which we have to talk a lot about today.

Oxytocin, in my opinion, is the unsung, uh. Hero of women’s biohacking. And I think it is [00:10:00] one of the most under-discussed hormones that we have to work with as women, and we have to talk a lot more about it and become much more proactive about generating oxytocin. ’cause it, the benefits are massive. But, you know, essentially I make sure that I’m taking care of my blood sugar throughout the day because foundationally and I wrote about this, you know, almost two decades ago now for in Woman code, right?

We have to really be managing our blood sugar levels throughout the day if we want to give our endocrine system a fighting chance of being able to take care of ourselves, hormonally, right? If your body is just constantly chasing blood sugar, highs and lows, that’s gonna have a downregulating effect on how much progesterone you’re producing.

If you’re not making enough progesterone, that’s going to create PMS in the short term, negatively impact your fertility right down the road and absolutely age your ovaries [00:11:00] faster. Then they should age and hasten your journey into perimenopause. So producing as much progesterone as possible through managing your macros is really important.

Being really intentional about my stress levels and making sure that I can control what I can is so important. Making sure I’m doing things to flush cortisol throughout the day. So little, you know, rebounding on a trampoline, getting away from screens, keeping my sleep hygiene and protecting my circadian clock.

All those basics right, are really important for stress management. And then, you know, being, managing my indium clock with the cycle syncing method, really making sure that I am modulating caloric intake and workout intensity based on where I am in the cycle, which also helps address stress management.

And estrogen elimination, all of that is part of the journey. As far as supplements, I stick to the basics and obviously I formulated supplements for this [00:12:00] reason ’cause I was having a hard time finding supplements at the right doses. So you know, whatever I have put in the balance supplements around B vitamins, magnesium glycinate, vitamin C, and of course after 35 melatonin for women, low dose melatonin is critical for women’s ovulation.

Success, and I know that that’s controversial because in the male biohacking conversation, that narrative is very anti melatonin. But the research is extremely clear and longstanding. For women that melatonin about three milligrams a day is essential because what happens in the brain before?

Perimenopause even really begins, right? What’s happening is melatonin starts to produce you. You, you start producing less melatonin and that’s what starts to trigger the shift in ovarian function. It’s first the melatonin. So we want to make sure that we’re supplementing with that. In fact, that’s the [00:13:00] HRT that we should all be on at 35 before, and it will slow down your need for other forms of HRT as you get older or how much you need and, and those are kind of the basic things.

I definitely have been, at this point over 45 playing with supplements that help with GLP one production naturally. So that means I take cilium pretty much every day because we know that that enhances the production of GLP one in the gut and then probiotics, but nothing other than that. You know, I’m not doing vinegar shots, I’m not doing any of that.

I find that that the cilium really helps throughout the day. That’s basically it. You know, healthy fats, healthy food, rest, exercise, all the basics. But it really is, you know, again, now speaking, looking back over the past 28 years, or 26 years of having restored my cycle at 22 and now being 48, I would say [00:14:00] that it’s, you know, much like wealth is money plus time, true hormonal health and longevity for women is habits.

Consistent over time, right? And so it’s just these choices that I’ve been making and the consistency of which I have been practicing these things over all of these years that have put me in this position. And it’s an important thing to share because I’ve, I work with women, for example, who are 44 and 42 who have no more endogenous hormone production, right?

They’re younger than me, but their ovaries and their hormones are much older than me, let’s say from a biochemical point of view. And they’re not responding to HRT, their libido is gone. They’re not ovulating. They’ve stopped menstruating, they’re barely hanging on with HRT. And, and it’s really frustrating because I think if we had been given that [00:15:00] information sooner about what to do to really play this long game, we, we would have a more, you know, gentle journey through this, this midlife transition.

And, you know, HRT, just like the birth control pill, is not a silver bullet. It’s not gonna magically fix everything. 

Melissa: Yeah, absolutely. So after 35, 3 milligrams of melatonin, what if your breastfeeding like I am, is it a No? Yeah, 

Alisa: if you’re breastfeeding, if you’re pregnant, obviously you would not do those things and it just depends on, you know, your, where you’re at in the journey.

But yes, you can take breaks for, for breastfeeding and, and all of that. 

Melissa: Yeah. What else can we do to boost our oxytocin? Because we all know that that is the juicy feel good hormone. We want lots of that. You get that through breastfeeding, through orgasm, through lots of beautiful things. What else can we do on a daily basis by ourselves to get our oxytocin [00:16:00] up?

Alisa: I’ve really been playing with this practice. So I, I start off with the morning practice and I call it the yummy morning, right? Because I needed something that sounded delicious to, to jolt me out of my habit of starting off with a cortisol morning, right? So most of us, we wake up and we are immediately thinking, oh my God, what do I have to do?

I have so much to get to, I’m running behind. We we’re already in that sort of nervous system stance where we’re, we’re in that cortisol place, and that really creates the energy of the day where you’re gonna be chasing that kind of cortisol experience. So if, so what I decided to do was say, well, what if I start the day differently and would that help me be better at.

Being more intentional about producing oxytocin throughout the day because just trying to get rid of cortisol is its own job. But what if I started off on a better foot? So the yummy morning is I really took a lot of inspiration from my [00:17:00] kids, right? The way little babies wake up, if you ever watch a baby wake up, it’s really yummy.

It’s sweet. They stretch out like little cats. They, you know, they’re like so delighted to, you know, find themselves there. Like it’s very pleasurable the way they wake up. And so I try to emulate that where I’m just stretching and being present and enjoying the feeling of being awake and alive. And then I get up and I do a little bit more stretching and tapping and a little bit of like tai chi, like movements and, and this is all like a two minute practice.

Then I go to the bathroom. I have some mantras on my mirror that just sort of are. Peaceful, calming things that make me remember that I am more than a human doing and that I’m a human being. And that’s really it. And it really makes a huge difference to have the first two minutes be starting off with more intentional, pleasure oriented thoughts versus a to-do list.

So that’s the [00:18:00] first thing that I do. Then I do a variety of practices throughout the day. So some of them are equal cortisol flushing and oxytocin boosting, like jumping on a trampoline. Some of them are like hugs, right? Hugs, 42nd hugs, 22nd kisses with, you know, your partner can really help flush cortisol and boost oxytocin being out in nature.

Absolutely boost oxytocin, being with pets. If you are a pet person, boost oxytocin production, cooking, if you’re, you know, just sort of like zoning out, chopping vegetables is an oxytocin producer and then reading romance novels. Oxytocin production, all these brilliant author. I mean, I, I was like this many years old when I discovered romance novels actually.

So this is kind of a new practice. ’cause I think I just was like poo-pooing them somewhere subconsciously. And so I said, well, you know, that’s something that you can do that’s non, you know, you can do it anywhere. As opposed to a self-pleasuring [00:19:00] practice. And those spicy romance scenes are absolutely for women going to boost your oxytocin production.

So doing that throughout the, the day or at certain points of the day can be really beneficial to juicing you up with oxytocin. So my latest hack is how do I keep myself kind of floating in an oxytocin cloud as much as possible? And the reason why I got excited about this was because I had been interviewing and working with women who, you know, just defied the aging process from where I was standing, both from a blood work perspective, but also visually how they were aging physically.

And a lot of them were practicing. Tantra and I said, well, what is the thing about practicing tantra that is creating this biochemical distinction in the way that they’ve been aging? And it’s really this oxytocin conversation, you know, where they just become ageless and they age so differently than the the vast [00:20:00] majority of women.

So, yeah, oxytocin. And we know, and I’ve written about this in both of my books, you know, that it boosts your immune response. It protects your heart health. It boosts collagen production, it protects ovulation, which of course is my favorite thing to do ever. It, you know, can restore your cycle regularity if it’s irregular.

It is such an important biohack. You know, that when people ask me like, well, what would you take to a deserted island to biohack? I’m like, just some lube. You know, because really what coconut, you know, like, whatever, whatever we need for that, because that oxytocin hormone is so, 

Melissa: so powerful. I love it. I want everyone to write down all of those oxytocin boosters or save it in your phone or put it on a Post-it note and try and inject them into your day.

This is what I’m gonna do anyway. I’m gonna make sure that I am getting. Multiple of those every single day. And I already [00:21:00] do do quite a few of those, like nature and, yeah, lot, lots of those. But there’s some, I’m like, oh, well why am I not doing that more? And why am I not having more hugs with my husband?

Why am I not ping him more? You know, little things like that. So pause this, everybody go back, write them all down, stick them on a post-it note or save it in your phone. Put reminders in your phone to go off to do one of your little oxytocin boosting things for 10 seconds. 

Alisa: Yeah, it doesn’t have to be a long experience.

Melissa: Imagine if everyone was just floating around in this juicy, oxytocin, bliss bubble all the time. So good. 

Alisa: And now I just sort of really have been practicing this very intentionally for the past three months. And I would tell you that my overall nervous system setting has. Re, it’s remarkably different. I feel extremely distinct from three months ago, and it’s just from this oxytocin sort of [00:22:00] boosting for the past three months.

So I can’t recommend it enough. And I think that if we also then think about it also shifts sort of the way that I want to be working in the world, right? So I had already been cycle sinking from a productivity point of view, but now sort of really prioritizing this oxytocin cortisol conversation, which becomes so much more important in midlife as well.

I would argue it’s important for any woman at any age, but especially as you become more hormonally sensitive through the midlife journey, it’s so important to make critical decisions about what you will and will not spend your time doing right. And it really helps reinforce all of the things that I love about cycle, sinking my work.

It’s like an added layer of, you know, the, in the decision tree of is this gonna feel good for me to, to work on this right now? Or could it wait? You know, can I do this later? [00:23:00] Is this a humane way for me to be project planning? Is it, am I taking on too much? And these are questions that I wouldn’t have necessarily.

Wanted to ask myself, you know, 10, 15 years ago. But really thinking through that now, much more specifically, I find it is distills things down to what’s most essential. And I, and I love that because yeah, you can do it all, but you shouldn’t. 

Melissa: Yeah, exactly. I love it. So for someone who’s like, what cycles sinking?

Can you give, I’ve spoken about it and we’ve spoken about it on the show and I’ve spoken about it many times, but just a quick overview of cycles sinking and the circadian and indium rhythm. 

Alisa: Yes. So cycles sinking is the method I created whereby we support this infra and biological rhythm in the body.

The infra and rhythm is the clock that governs your 28 day cycle, [00:24:00] but you, it affects way more than just. Your your period. You know much like your circadian rhythm. You experience it in your sleep wake cycle, but it affects a lot more than that, right? It affects the timing of your bowel movements or your blood pressure, all of those things.

The infra dian clock affects more than just your period and ovulation. It affects your immune response, your stress response. In fact, some really interesting studies are coming out talking about that they’ve now done MRIs to show that the actual gray and white matter structures of the brain change volumetrically based on your cycle phases.

They don’t know what it means yet, but they know that the actual structure of the female brain changes during the cycle phases. This is really, really exciting. I mean, we’re just at the beginning of understanding more deeply what all of this means, but what it means for you is that you want to. Not do the same things day in and day out because your body is very different [00:25:00] biochemically based on where you are in your hormonal cycle.

So that comes down to shifting your food, your fitness, and your productivity to match those four phases of the cycle. 

Melissa: I love that. What about for someone like me who doesn’t have a cycle right now? ’cause I’m breastfeeding? 

Alisa: Well, you are postpartum. So postpartum is really an extended menstrual phase, in fact.

So you want to be eating and doing as if you were menstruating. Your body is depleted. You want to nourish with the menstrual foods from the food chart at chapter, I believe four of in the flow. You want to really take it easy and replenish and not push right and, and that is a really important piece of recovering postpartum.

So many of us as women make the mistake of trying to quote unquote get our bodies back quickly postpartum. And the [00:26:00] better that you support yourself nutritionally after you give birth, sets you up again for success, perimenopause. You do not want to deplete yourself further. Keep in mind you just 3D printed a tiny human being, right?

And that, and then you gave birth, you went through the, you know, Herculean journey of giving birth. Physically. That’s very demanding. But you know, from a nutrient perspective, think about all the micronutrients that got sucked down through the placenta to make that baby, to grow the baby’s tissues. Your heart expanded in twice.

Its size, your blood volume, all these things that take place in the body are so miraculous and powerful, but it took nutrients from your body to do that. So the idea that you would then restrict calories or eat raw foods or any of that postpartum is just so at odds with what your body needs. So [00:27:00] I know postpartum, for me it was three months of like beef and seaweed stew, you know, and, and kitchery and hot warming tea and very gentle movement.

And you know, then layering other strength training in after my cycle returned. So, you know, wait until your cycle returns that your cycle coming back is actually a sign to you that your body is replenished enough. To start ovulating and menstruating again, and that’s your cue that you could start doing things to, you know, start working out more intensely based on your cycle phases to start shifting your diet.

But until then, just pretend you’re in an extended menstrual phase and, and act accordingly. 

Melissa: Yep. I love that. Beautiful, beautiful, nourishing, rebuilding, all of those delicious things. It’s beautiful. What other biohacking things or principles can you [00:28:00] share that you haven’t already mentioned to really just support our overall health?

I, I love 

Alisa: red light therapy for women, especially on near the ovaries, right? Because we wanna boost ovarian mitochondrial function. It was just discovered actually that outside of the brain and the heart in women, the most mitochondrial density exists in the ovaries. So using red light therapy to support and nourish that, I think is really an excellent thing.

I think there’s a lot of biohacks to avoid as women, you know, like cold plunging and all this sort of extreme, you know, fasting. I, I would, I would advise 

Melissa: against that all the time because I always thought that like for ice baths for women, you would only do it. For a very like, you know, maybe 10 seconds or whatever.

And you would only do it at a certain phase in your cycle. So I know that you definitely wouldn’t do it just before you’re [00:29:00] about to menstruate or while you’re menstruating. So are you crossing off icebergs altogether or are you saying if you are not stressed, if you are at the certain part of your cycle and if you are only doing short amount, it’s okay.

Or are you crossing it off completely? I’m saying that you 

Alisa: certainly can explore it in the first half of your cycle, right? Follicular and ovulatory. You definitely don’t wanna be doing it post ovulation, leading all the way through the luteal phase, leading up to the bleed. So we’re talking about like a seven to 10 day window after the bleed where it’s okay to do, and not only would you do shorter, but you would do warmer temperatures than what is recommended for men.

What would you recommend? So slightly warmer. I think it’s like a 10 to 15 degree difference of what’s recommended for men. So you want that slightly warmer temperature. Fundamentally what it is, is that women’s bodies are much more efficient than men’s bodies. You know, from a micronutrient absorption perspective.

And all of this, you know, I [00:30:00] detailed in like the second chapter of In the Flow, we don’t need so much stress on our bodies to get the same kind of results. Our bodies are designed to really perform really optimally. I mean, think, think about all the things that you do. You, you manufacture a tiny little organ every month, right?

The endometrial lining. You do that, you shed that and you recreate one every month. Men don’t do that. And we are much more, let’s say, metabolically. Sensitive so that we can actually absorb more micronutrients in the second half of the cycle so that we can do that, so that we can manufacture that organ.

So I think it’s less is more at, at least in my experience for women. 

Melissa: Yeah, I’ve never been super drawn to them. We have one in our backyard with an infrared sauna as well, so I wanna get your opinion on infrared saunas, but I’ve never been super drawn to them. For me, we live on the beach, so just diving in the ocean and that’s like a little bit cold now that it’s going [00:31:00] into winter here.

Like that to me is like my delicious aura cleanse that I need. So to get into like four degree Celsius water, I’m like, whew. Yeah, if you 

Alisa: wanna play with it. Honestly, the most that I do in the first half of my cycle is after a nice warm shower. I do the a cold finish because there’s great research that talks about that cold water on the head actually helps with long-term memory boosting.

So you know, that’s as much as I do. I personally don’t do any cold plunging, and I don’t think that I will, you know, it’s not my thing. 

Melissa: Yeah. Also, with the cold showers, I used to do that as well, so I would just blast the cold straight after I’ve had my warm shower. Also, all the benefits like cold plunging, but it’s also really good for your hair.

It apparently boosts the hair production and like seals your hair and makes it [00:32:00] all beautiful and shiny. So I’m like, yes, gimme more of that. 

Alisa: Yeah. And it’s, and you don’t have to commit to it for so long. You can just do it for a couple seconds and it’s good, you know, and I’m, I’m, I like to be gentle with my body.

I don’t like to do anything stressful. Yeah. With it. Exactly. Saunas, which you were talking about, you know, are really great, you know, and have definitely shown some benefits. They create some really lovely hormetic stress on the body and that helps with, you know, cellular cleansing and helps with mitochondrial boosting.

So whether you do a dry sauna or infrared, they both have some, you know, great benefits and you can do that for sure. That’s lovely. 

Melissa: Hmm. I love that. Again, I’m not doing them right now. I had, my first one I went in for like, I was probably in there for 10 minutes ’cause my holistic doctor said. You know, if you’re gonna do it very, very small doses whilst you’re breastfeeding.

Yeah. Well you’re in a situation, you know, we’re 

Alisa: we let non postpartum, non breastfeeding, yes. 

Melissa: But when I’m not breastfeeding and when I’m not pregnant, [00:33:00] like I love them so much. I love that sweat. I just, oh, it’s so good. So, yeah. And there’s so many benefits of the infrared, so I love that so much. I wanna go back to talking about perimenopause and menopause.

What is the ideal scenario? Is it you breeze through it with no symptoms? Is it, you breeze through it at 55 and 

Alisa: I think the ideal is that you go through the journey with as little symptom as possible. Obviously at some point your body is going to shift from regularly ovulating to not ovulating, and that will create some turbulence in our.

Experience. But at that point, as soon as you start to have that moment where you’re irregularly cycling, that’s the moment to introduce some hormone bioidentical hormone replacement therapy. Right? Because the benefits of that have been pretty clear, both [00:34:00] from a, especially from a cardiovascular perspective.

And I think that, you know, doing, being able to use as low dose. As needed is the optimal thing there because you want to, you know, be feeling good, be functioning really well, and need as little of those outside supports as possible. And that’s really the journey. The journey is to just make sure that you’re taking care of yourself and, and switching from this infra dian lifestyle back to a circadian only lifestyle.

Right? Because the infra dian clock is gonna kind of wrap up and you’re gonna go back to circadian only, let’s say living. And so you can start to play with things that have been shown to be helpful, like more extended fasting and some other things. But you know, it, it shouldn’t feel like such a big shift in your lifestyle if your habit stacking in your thirties and forties leading up to this transition.[00:35:00] 

So, you know, for example, I. You’re continuing your strength training, right? As a way to preserve metabolic flexibility, bone density, heart health, and muscle mass. Right? And that’s not something that you would start net new. You would wanna start that as soon as possible. So it’s just continuing to do that.

But really the, the name of the game is to go through it as gently as you can. 

Melissa: And ideally what age? Or there is 

Alisa: no ideal? No, I, again, as late as you can for the last bleed, you know, so the average age is 51, but I’ve worked with women who, you know, they’re still menstruating at 54 or 55 and benefiting greatly from that.

Melissa: Amazing. So I’m in the season of waking in the night and breastfeeding, so I’m not getting a full eight hours of sleep every night. And because I know how important sleep is, we all know I [00:36:00] talk about it all the time. It is so important that actually with this second baby caused me a lot of stress. At the start, I was like, but my sleep, but I’m gonna get gray hairs.

And like it actually caused me so much stress when I had Bambi, I didn’t care. I was getting up multiple times in the night to breastfeed. It didn’t bother me. But this time, like I was stressing so much about not getting sleep, that it was causing more stress in my life. So for someone who’s in my situation who maybe is breastfeeding multiple times through the night, and we are not getting that deep rest that we know is so important, what can we do?

Alisa: Well, first of all, this is why I think sometimes wearables can be stress inducing, right? Because whether you’ve worn a wearable before, you’ve been tracking your sleep, you know, you’ve kind of. Recondition yourself to be very, very concerned about your sleep quality. And of course it is incredibly important.[00:37:00] 

However, and again, I’m just speaking from an opinion perspective here, there has got to be in all of human history, right? Women have been waking at night for breastfeeding, right? Throughout all of the industry, and it has not been, let’s say, deleterious to our wellbeing. So I have to believe that there’s some yet undiscovered mechanism that’s unique to women that allows us to have some degree of flexibility and resilience with child rearing.

Because we know, for example, if you have children over 40 that actually ex, you know, increases your lifespan, right? And so that flies directly in the face of your concern, right? Because now you’re having a geriatric pregnancy and you’re exposing yourself to all these hormones, and then also you’re breastfeeding and you’re up at night and your sleep is disrupted.

But how can it be that then you add years to your life if you have children over 40? So [00:38:00] again. Sometimes the, the, the conversation might be a little bit narrow when it says, well, this is, there’s only one good path. But I have to imagine that the paths that women walk down that are surrounding motherhood cannot be harmful otherwise, it’s just not the way nature creates things, right?

And so I would say just first and foremost, take the pressure off of yourself that something bad is happening to you, and that is really, really important as a first step. Secondarily, you can use lots of supplements to help with with this. Like magnesium is a critical one. I think. Magnesium glycinate to just help with stress.

Vitamin C, and these are all things that you can take safely while breastfeeding, you know, and then just really when you can resting, and this is also a time not to use caffeine. A because you’re breastfeeding and you don’t want that transferred through the milk, but secondarily, because if you feel fatigued.

Then you would slow down for a minute and take a, a, [00:39:00] a, what we call an ultradian rest, right? So we have infra in cycles, we have circadian, we also have ultradian rhythms throughout the day. So, you know, at 11:00 AM at 3:00 PM you know, take a little minute to just relax. 10, 15 minutes, just sit with the baby, boost some oxytocin.

You know, if the baby’s napping, lay down with the baby for 10, 15, even if you don’t sleep. That combination of cortisol flushing, oxytocin boosting, and just being a human being and not a human doing can be very, very restorative. And when you’re not hyped up on caffeine, pushing yourself, you’re not gonna miss those ultradian, you know, urges for those ultradian breaks.

And then finally, blood sugar support. When you are postpartum, when you’re breastfeeding, you have to eat like an Olympic athlete, like you have to eat every. Three hours. I mean, I do that now and I’m not breastfeeding because that’s just what I need to keep my blood sugar stable. But if you are [00:40:00] breastfeeding, you are burning 700 more calories per day.

It’s like the equivalent of walking a a mile or so, right? And you need to eat. You have to eat, eat a lot, eat a good portion of carbohydrates, fats, and proteins at every meal. Do not be stingy with yourself. And you’ll find that not only is your energy better, but your mood is better. And those are the things that become, let’s say, the most troublesome.

When you get chronically sleep deprived, as you feel really cranky, you feel really kind of under, under energized. And eating properly can really help. And of course, continue taking your prenatals because that will give you the boost with the B vitamins that are safe for you to take while you’re breastfeeding, which will help so much with your energy.

Melissa: Yes, I love this so much. And I could work on this part a little bit because the whole like resting during the day when I feel that fatigue, like that wave of [00:41:00] fatigue, I just keep going ’cause I’ve got a toddler at home with me still. But the other day I had a meeting, one of our business coaches came here and we had a meeting and I laid down on the floor in the meeting with my legs up the wall.

I was like, I’m sorry, I just, I cannot sit, I can’t stand. I’m laying on the floor with my legs up the wall and it was so good. I was there for like an hour. It was amazing. So you’ve just reminded me to lay down a little bit more throughout the day. And even if it’s just like laying down whilst I’m playing with Bambi, like I do get those moments where I’m breastfeeding throughout the day and I sit and I just breathe deeply.

But that doesn’t always happen. ’cause Bambi’s, you know, wanting my attention whilst I’m breastfeeding and trying to jump on top of me and wants to be involved. So. I’m just doing the best I can, but you’ve inspired me and reminded me to just take those little micro doses throughout the day. And you know what?

I don’t drink coffee and I don’t drink alcohol. And I said to my husband the other day, I was like, I see why postpartum moms do. I [00:42:00] totally see. ’cause I’m like, gimme that caffeine hit. I don’t even drink it, but I’m like, I felt like I needed it the other day. I was like, the fatigue is like strong 

Alisa: when the fatigue is strong, right?

You have to then make the choice to rearrange your schedule. And that’s just the thing. If you have the ability to do that, try to do that as much as you can because you know, the fact of that is you’re not gonna be productive when you’re that tired. And to give yourself a to-do list of things that you’re not gonna, you know, when you’re super tired, you can sit in front of your computer and try to send one email and like it takes you all day.

You know, it can feel that way. So, you know, give yourself some grace that you’re recovering from a pretty extensive job, right? Of, again, 3D printing this tiny human and, and giving birth, and now producing all this breast milk. It’s okay if you need a, a day off or if you need to give yourself a, a different work [00:43:00] schedule to really reflect where you are in this moment.

And I think that’s another source of stress and depletion for women postpartum is this sort of rushing back into the world of work. It can really tank breast milk supply and, you know, create a lot of hormonal chaos. So be, be as gentle with yourself as possible. 

Melissa: Absolutely. A little biohack that I wanna share is for this season of my life, my children go to bed at seven.

I go to bed almost straight after them. I get into bed and I’m not always asleep, like straight away, but sometimes we have to, you know, clean the kitchen or whatever, tidy up. But I am probably asleep most nights by eight o’clock for this season of my life. That is where I’m at. And I know that it gets later and later when they’re sleeping more and things like that.

But you know, this is the season for me to just embrace getting into [00:44:00] bed really early because I don’t know what my night entails. So I just try and get as much sleep as I possibly can by going to bed super early. But my son, he woke up this morning. What time was it? Four 30. He had two feeds last night.

So one was like at 1245 I think, and then the next one was at four 30. And so woke up. I fed him and then he finished at like, I dunno, five, changed his nappy, put him back in his cot, and I got back into bed and it was about 5:00 AM and I was wide awake, so I just sat there and meditated. I did a beautiful 20 minute juicy meditation, and then my daughter woke up at five 30, which is super early for her, so I went and snuggled her in her bed.

When I go to bed earlier, then I can still get up, even though I’m waking up a few times in the night, I can get up and do that little meditation for myself, which just feels so good. Yeah. And you started off 

Alisa: with your oxytocin start, right? You meditating, you cuddled the baby breastfed. That’s a big [00:45:00] oxytocin, you know, dose.

Then you meditated and then you cuddled with your older daughter. Right? And so like here you are a whole two hours essentially before you got up and started the day where you were just bathing yourself in oxytocin, which is so healing. So for whatever sleep disruption you have, we can’t discount the fact that yes, you’re being awoken in the middle of the night, but there has to be something about all that oxytocin exposure through breastfeeding that that serves to balance the sleep disruption for women during this, this breastfeeding phase that I don’t think anyone’s looked at from a research perspective.

So, but that’s my theory. 

Melissa: Maybe there’s another book in that for you. Yeah, it’s so powerful. I feel like I’m always reminded when I’m pregnant, when I’ve given birth, when I’m breastfeeding, just how amazing women’s bodies are. It blows my mind like there was a human, like an [00:46:00] actual human inside me. Is that just not the most wild thing ever?

Like it’s just so beautiful, so beautiful. So we have to be kind to ourselves and gentle and soft and compassionate and loving. Our bodies are so beautiful, they’re so powerful. And I think, you know, I look back to in my late teens and early twenties, and I just would berate my body so much and punish it, and now I’m just like, oh my goodness.

Like it is a miracle. 

Alisa: Honestly, I, I’ve been unendingly fascinated by the female body for so long and, and absolutely pregnancy, postpartum, breastfeeding. It’s, it’s really amazing, especially because you can, you know, especially when you see how much the body’s capable of doing, you know, I breastfed my first until she was three.

Just what you, you know, and of course when you have a history of PCOS, you’re not even supposed to be able to [00:47:00] breastfeed at all. So, you know, just to see what you can create by interacting with your body properly, giving your body and your hormones what they need to thrive, whether you’re in your menstruating years, your mom years, or your in your midlife transition.

I think that’s the, the story that I’m always here to tell, which is it’s supposed to be great. It’s supposed to feel good. It’s supposed to be much easier. And that what you do, what you put into your body really determines kind of the experience that you’re gonna have with your health, with your hormones, with your postpartum, with your perimenopause, with your PMS.

And it’s something that’s really in your hands to, to manage and control. It’s not something you have to be a victim to or be surprised by. Yeah, 

Melissa: absolutely. Okay. Let’s now pretend that you have a magic wand and you could put one book in the school curriculum of every high school around the [00:48:00] world. What is one book you would choose for boys and girls?

Actually you can have two, one of your books and one of somebody else’s. And it can be on any topic. 

Alisa: Well, only because everybody keeps telling me they wish they had this book in high school. I would give in the flow because it talks about the infra rhythm and cycle sinking. And I think that that’s such a useful conversation for both girls and boys to be aware of in their teen years because then that would really shift the trajectory, not only of the health of teenage girls, but also kind of how society might evolve if we are all more biologically biologic, rhythmically aware.

Right. And so, you know, for example, I go into corporations now and teach gender mixed teams about, you know, how do we not just. Default to supporting a circadian testosterone hormonal pattern from a work perspective. How do we incorporate the infra dian estrogen cycle into the work, [00:49:00] you know, work environment?

What would it be like if people were thinking about that as they were entering adulthood and, and, you know, participating in, in creating society like that could be a really interesting trajectory shift. So that, that for sure. And then of course, from a, from a relationship perspective, I think it just creates a lot of beautiful opportunities for people to, to support each other, whether that’s romantic or platonic.

I think it’s a really nice thing to be aware of. Absolutely. So the second book would be Atomic Habits. It’s one of my favorites right now. And just this idea that you can. Literally create any shift that you want by understanding how to create a habit. So if you want something to be different in your life, if you wanna create a business, if you want to, you know, get into whatever college, you know, I’m thinking about from the perspective of a high school student.

Like if you want to succeed at something, there’s a way to have it stack [00:50:00] that is, creates successful outcomes. And taking the, the mystery out of that for, for people at a young age, I think could be really game changing. 

Melissa: Mm-hmm. I love that. I’ll link to both of those and all of your amazing books and products and everything.

’cause you are incredible. So I’ll link to all of that in the show notes. Now talk us through a quote unquote, typical day in your life. You did share your morning routine with us. Talk us through the rest of your day like. What little rituals biohacks do you do? I’d love to hear. 

Alisa: So, you know, first thing I do after my yummy morning routine, I, you know, get the kids off to school and all of that, have my, I have my breakfast while I’m getting them ready.

And my breakfast is always 30 grams of protein, about 35 grams of carbs, about 10 grams of fat. So I really make sure that I start my day off biohacking my blood sugar, because if I don’t get that right, [00:51:00] then the rest of the day I’m just sort of dealing with the fallout of that hormonally and it’s not worth it.

So I really dial that in. And that’s within the first hour of waking up. 

Melissa: Curious, do you use an app like chronometer to measure like the grams or have you got it? So down pat now, 

Alisa: um, I definitely in for the carbohydrates, I weigh the carbohydrates to make sure I’m getting the correct, you know, grams and, and that’s also because I wanna make sure that I’m staying in that nice postprandial glucose rise, that it’s not sort of going up above one 20.

So I wanna make sure I’m, I’m, I’m using the right amount of carbohydrates to give my brain, my heart and my muscles the glucose lift that they are looking for after this long sleeping fast, but not to have such a strong rise that I’m then, you know, chasing my blood sugar and having a cortisol re reaction.

So really dialing that in precisely is worth it in the morning. Then [00:52:00] I, within an hour of eating that meal, I’m at the gym and I’m lifting, and I lift five days a week for about an hour. I have three leg days and I have two upper body days. Do you have a trainer or do you do it all by yourself? I do it myself, and I am sort of.

I work through, I do about five different act, five to six exercises in my routine per lifting session, three sets of 10 to 12 reps. And I do progressive overload and I, you know, I have a nice combination of things and I rotate that about every four weeks. So I’m very into it. Love it so much. But you know, there are some certain, certain activities that you have to do all the time, like hip hinges and hip thrusts and squats and things.

So you kind of see the same types of movements over the weeks, but you can mix it up and make it interesting. And then depending on where I’m in my cycle, I will do some cardio that does different [00:53:00] things. So, for example, I love doing some VO two max training in the first half of my cycle where I’ll do sprint intervals on the treadmill and run really fast up a hill for 30 seconds, and then take some breaks and I’ll do a couple of those.

Or I might do steady state cardio for very short periods of time. In the second half of my cycle. So that might be like 20 minutes on the elliptical in my luteal phase and maybe just steps during menstruation, right? So I’m, and, and not up a hill and not on anything extensive. So those are some things that I like to do from a cardio perspective.

And then on the weekends, instead of strength training, I do yoga, love my yoga on the weekends. It’s very restorative and I find that the combination of stretching and meditation is a really beautiful body movement to start the day. So really that first two hours of the day is, you know, oxytocin, building muscle diet, keeping my blood sugar stable, all of that.

Then I do [00:54:00] my post-workout meal, which of course, similar to breakfast, all for blood sugar stability, but also to help, you know, with muscle building. So you know, 30 grams of protein as well there. Then I do my work. After lunch, I work for a couple of hours. I have another meal around four o’clock, and then I’m with the kids.

And then I have my last meal around 6 37. I do some steps and I do my sort of extended fast at night, and that’s pretty much it. And I take my supplements throughout the day, so I keep it really simple because I’m a busy person. I have a lot going on with work and family, but nothing too crazy. I think the biggest commitment that I have from a biohacking perspective is the morning routine.

Oh, like you, I’m in bed early, so I would say I’m in bed by eight 30 and asleep. No later than 10. Yeah. 

Melissa: Yeah. And what time do your kids go to bed? Eight. Eight. Eight? Yeah. [00:55:00] Beautiful. I love it. Thank you for sharing your day. I love hearing about how people move through their day. I think it’s so fascinating.

Now I’ve got three rapid fire questions for you. Are you ready? Ready. What is one thing that we can all do and start today for our health? Oh, I would say, oh, there, 

Alisa: that’s hard. That’s a hard question. Let’s see. One thing, one thing, one thing. I don’t know. I, I think, you know, whatever, you’re in the mood to start trying.

If it’s getting in some extra steps, if it’s hydrating, I really think it’s about just picking one thing that you feel like you can commit to, that you’re right, that you’re ready for, that feels appropriate for you right now. You know, I don’t know what your situation might be as a listener. Maybe you’re coming through a a period of time where you’ve been under a lot of stress.

Maybe you’ve been traveling a lot, and now that’s coming to an end. [00:56:00] So some other things would be appropriate for you, like. Committing to getting seven or to eight hours of sleep at night, or staying Hy rehydrating yourself. You know, periods of travel can be very dehydrating there. There’s going to, I want, I think it’s valuable for each of us to look at what would move the needle for me right now to make some forward progress with my health.

I don’t think there’s this one perfect answer that is applicable to everyone. 

Melissa: Yeah. Yeah. So tuning in, where are you and what season of life are you in is so important. 

Alisa: Yeah. 

Melissa: You can’t get it wrong if you just decide to commit to doing something good for yourself. Exactly. That’s so true. And I like to say micro dose your self-care, like if you’re a working mom, like you and I are like, you might not be able to do a three hour morning routine.

So it’s like micro dose, these little bits of self-care and health throughout the day, just little micro doses. It makes such a difference. So I love that. [00:57:00] Now, what is one thing we can do for more wealth in our life? Wealth of what? Abundance of money, of whatever, whatever it means to you. What does wealth mean to you?

Alisa: Well, if it’s abundance, I would say I, I think for me that, and what I have found is not necessarily chasing abundance, but really being present to the fact that if I slow myself down, I feel more spacious with a lot of things. And the way that I slow myself down is really by being very intentional about creating that oxytocin throughout the day.

And the more pauses I take to give myself that oxytocin boost, the more abundant I feel in terms of creative energy, how much I get done with less time, you know, just a sense of enjoyment of what I am working on. And that’s, I mean, what is wealth really for most people it’s just this freedom and this.

Space to have all those things. And it turns out [00:58:00] it’s free to have those things, but you have to kind of allow yourself to be present to the space that you do have in your life already. 

Melissa: Yeah, 

Alisa: absolutely. 

Melissa: And what’s one thing we can do for more love in our life? 

Alisa: Also, it comes back to oxytocin boosting, right?

You can, by just being intentional about your desire to have more oxytocin production, you’ll be in interacting with everyone in your life in a more loving way. Because you’re gonna be seeking out hugs, you’re gonna be cuddling, you’re gonna be slowing down and spending time taking walks in nature with a friend.

You’re gonna be, you know, cooking in the kitchen with your family. You’re gonna be petting your pet. All of those things increase the love in your life and of course, give you massive health benefits along the way. So it’s a 

Melissa: win-win. Yeah, absolutely. So beautiful. Is there anything else you wanna share with us or any last parting words of wisdom?

Not right. No, 

Alisa: I’m not [00:59:00] feeling particularly. I think it’s the rain today. Honestly, I’m exhausted and, and my daughter has been sick all 

Melissa: week, so forgive me that I’m a little bit, no, this has been so amazing. I absolutely love and adore you and your work. You are helping, you are serving, you are supporting so many people all over the world with everything that you do.

I wanna know how I and the listeners can give back to you today. What can we do to serve you? Oh, 

Alisa: that’s so kind. Well, I was actually gonna give a gift, which is for everybody who’s listening, you’re welcome to download the app for free and to get a free month of the cycle sinking membership. So if you just wanna put in Melissa as the code, you are welcome to, to practice living in alignment with your infra rhythm in the My Flow app, and really supporting your cycle phases and you know, taking care of your body the way that your hormones would prefer.

So [01:00:00] it’s, give that a try. You know, all I would love to see is that more women are feeling good. So that’s how you could help me is to actually take 

Melissa: care of yourself. Oh, I love that so much. Oh, thank you so much for that beautiful, generous gift. That is amazing. I wanna encourage everyone to go and get your products, your books, download the app, use the code, Melissa, to get it for free.

So amazing. You are amazing. I also think about, you know, my daughter and I’m so excited when she’s older. She’s only four. But to educate her on this like and to celebrate her when she gets her cycle and. Just to educate her, like I feel so excited because I didn’t have that, like I didn’t have that experience when I first got my cycle.

But I’m so excited to educate her. And you know, when I did have my period, you know, I would let her see me in the bathroom. Well, you know, I have no choice. She comes with me to the bathroom, she comes with me and watches me in the shower, like, I have no privacy in this house. So she would [01:01:00] see me like changing my pads and my period undies and things like that.

And she would ask questions. So she’s seen me do that from, you know, as young as, you know, whenever she was started walking, she would come in. So I think it’s so beautiful that we impart this wisdom to our children, boys and girls, and celebrate the feminine body and all of the different cycles and phases that we go through.

It’s such a beautiful gift. It is miraculous. And the more that we love our body, that we embody that. That will drip feed down to our children and they will do the same. So I love the work you’re doing. 

Alisa: Thank you. Yeah, I was, it was a full circle moment. My daughter, who’s 10 and a half, she’s in a Girl Scouts troop, which is a, a US thing I guess.

And they were doing a, a mom and daughter Galentine’s Day gathering, and they were gonna talk about periods. [01:02:00] So of course I volunteered to teach the class. And honestly, Melissa, I spent maybe a month putting this, this presentation together because it was such a. I don’t know. It’s such a special thing to do for like the little, little version of myself that had wished, you know, because my whole story began in that moment in sex ed class in sixth grade where we first learned about periods.

And even though it was the worst class ever, it began a lifelong love affair with, with women’s hormones that I still can’t shake. So I thought what would’ve been that class I would’ve loved to have heard? And to have got to be able to teach that to my daughter and her friends was pretty special. And yeah, I think.

The more you can start seeding that conversation with girls at a young age, you know, seven, eight, and nine especially, is so important. ’cause it will help shape how they feel about their bodies as they go through this transition. And instead of it being a negative thing, [01:03:00] it will be something that they’re excited about and excited and yeah, what a shift that could be.

Melissa: Yeah, absolutely. So inspiring. You’re amazing. I love and adore you. You’re always welcome on my show. Thank you for the work you do and thank you for imparting all of this wisdom on us today and for being here. 

Alisa: My pleasure. Thank you for having me.

Melissa: She is amazing. I absolutely love anytime I get to share with her, she’s such a wealth of knowledge and I wanna encourage you all to go and read her books, get her app, just dive into her world because she incredible. And if you love this conversation and you got a lot out of it, please subscribe to the show if you haven’t already, and leave me a review on Apple Podcasts because that means that we can inspire and educate even more people together.

And send me a screenshot of your review to Hello at Melissa Ambrosini, and I will send you my wildly wealthy guided meditation as a thank you. Now [01:04:00] come and tell me on Instagram at Melissa Ambrosini, what you got from this episode. I love hearing from you each week. Every week after a new episode is released, my dms get flooded with your biggest key takeaways, and I love it so much.

So jump on over there and tell me what you got from this episode. And before I go, I just wanted to say thank you so much for being here, for wanting to be the best, the healthiest, and the happiest version of yourself and for showing up today for you. You rock. Now, if there’s someone in your life that you can think of that would really benefit from this episode, please share it with them right now.

You can take a screenshot, share it on your social media, email it to them, text it to them, do whatever you’ve got to do to get this in their ears. And until next time, don’t forget that love is sexy. Healthy is liberating, and wealthy isn’t a dirty word.

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Thank you so much for listening. I’m so honored that you’re here and would be SO grateful if you could leave me a review on Apple podcasts, that way we can inspire and educate even more people together.

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