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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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/
1: How To Know If Your Hormones Are Aging Too Fast
Tuesday, May 5, 2026 • Duration 34:47
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
(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
2: The Truth About Women's Hormone Testing: Why Your "Normal" Labs Are Missing The Real Problem with Dr. Carrie Jones
Tuesday, May 5, 2026 • Duration 01:12:33
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.
(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.
3: Why Biohacking Is Making Women Feel Worse (And What To Do Instead)
Tuesday, May 12, 2026 • Duration 31:51
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
(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.
4: 5 Things Your Doctor Won't Tell You About Your Hormones in Your 20s, 30s, 40s and Beyond
Tuesday, May 19, 2026 • Duration 39:13
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.
5: The Biggest Lie In Women's Biohacking That Is Actually Harming Your Hormonal Health with Dr. Amy Killen
Tuesday, May 26, 2026 • Duration 59:21
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.
(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.
6: Why You Want to Have Your Period for as Long as Possible
Tuesday, June 2, 2026 • Duration 49:40
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.
(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.
8: How Your Hormones, Stress, and Lifestyle Affect Biological Age with Dr. Kara Fitzgerald
Tuesday, June 16, 2026 • Duration 01:00:13
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.
7: Cycle Syncing® 101 - How to Work With Your Cycle Instead of Against It So You Feel Better All Month
Tuesday, June 9, 2026 • Duration 39:20
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.
18: The Muscle-Hormone Connection Every Woman Needs to Know
Tuesday, August 25, 2026 • Duration 36:56
For years, women have been told to focus on the number on the scale. We count calories, spend hours doing cardio, and chase smaller bodies, believing weight is the biggest marker of health. But one of the most powerful things a woman can do for her hormones has very little to do with losing weight. It has everything to do with building muscle.
Muscle is far more than strength or appearance. It helps regulate blood sugar, supports insulin sensitivity, lowers inflammation, protects ovarian function, and influences everything from PMS and fertility to perimenopause and healthy aging. In this solo episode of The Ovary Club, I explain why muscle may be the missing piece behind stubborn weight, cravings, fatigue, mood swings, hormone symptoms, and metabolic dysfunction. I also share the simple strength training approach every woman can start, no matter how busy life feels.
If you've ever wondered why eating well and doing more cardio still hasn't given you the results you expected, this episode may completely change the way you think about women's health.
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:
(03:10) Why muscle is one of the body's most important organs for hormone health.
(08:05) The connection between muscle, blood sugar, insulin, and ovarian function.
(13:12) How muscle may help slow ovarian aging and reduce inflammation.
(17:36) Why women with more muscle often experience fewer hormone symptoms during perimenopause.
(21:45) The surprising signs you may have lower muscle mass than you realize.
(28:10) The minimum amount of strength training research shows women actually need.
(34:30) How protein, creatine, and progressive overload help support muscle and hormone 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
(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
(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
(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
(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
(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.
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.
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/
®
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.
FLO Living (supplement): Get 25% off with the code podcast25 at floliving.com
Free Guide:
The 90-Day Reset Roadmap: Most women quit fixing their hormones right before it actually works, because nobody told them what to expect. Your body works in cycles, not days, so real change shows up over about three of them. I mapped it out month by month in a guide called the 90-Day Reset Roadmap, so you know exactly what's normal, and when to expect the shift. Get it for free here: https://alisavitti.kit.com/e9c34804dc
