WomanCode by Alisa Vitti: 40 Suggestions to Improve Hormone Balance

Explore our lists of the top 15 habits, 10 recommended products, and 10 supplements to consider from Alisa Vitti’s WomanCode book on rebalancing hormones.

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An Overview of WomanCode

A guide for…

WomanCode is a guidebook crafted with the modern woman in mind, especially those who are navigating the complexities of hormonal imbalances and reproductive health issues. Alisa Vitti, a functional nutritionist and women’s hormone expert, pours her expertise into these pages, offering a comprehensive plan for women seeking to reclaim control of their health and vitality.

Female hormone imbalances

The book speaks directly to women who are experiencing menstrual irregularities, fertility challenges, low energy, and other symptoms of hormonal imbalance. It’s for those who have been searching for answers to their health puzzles and are eager to feel in sync with their bodies again.

Alisa Vitti offers a path to vibrant health

WomanCode promises its readers a transformative journey. By following Vitti’s protocol, women are inspired to achieve a balanced endocrine system, which is the cornerstone of overall well-being. The book is not just about symptom relief; it’s about creating a sustainable, healthy lifestyle.

Education, syncing your cycle, key foods

The central themes of WomanCode are empowerment through education, syncing with one’s menstrual cycle, and harnessing the power of food to balance hormones. Vitti emphasizes the importance of understanding one’s body and using that knowledge to foster health and vitality.

Key Takeaways

Vitti stresses the importance of a tailored diet, lifestyle adjustments, and strategic supplementation. She advocates for cycle syncing—aligning diet, exercise, and social activities with the phases of the menstrual cycle. This approach is key to achieving hormonal balance and optimal health.

Embrace your cycle, transform your life

By embracing the wisdom within WomanCode, readers can expect not just to alleviate symptoms but to experience a profound transformation in their relationship with their bodies. Alisa Vitti’s passion is evident as she guides women towards a future of health, energy, and empowerment.

Top 15 Habits in WomanCode

Alisa Vitti presents specific lifestyle habits designed to align women’s health with their natural hormonal rhythms. These habits form the foundation of a holistic approach to wellness, addressing common issues such as menstrual discomfort, fertility problems, and hormonal imbalances. By integrating these practices into daily life, readers can expect to see significant improvements in their overall health and well-being.
  1. Eat to Balance Blood Sugar
    Stabilizing blood sugar levels is crucial for hormonal balance. Consuming a diet rich in whole foods, fiber, and protein helps manage insulin and cortisol levels, reducing the risk of inflammation and hormonal disruptions that can lead to conditions like PCOS and irregular menstrual cycles.
  2. Sync Diet with Menstrual Cycle
    Tailoring food choices to the different phases of the menstrual cycle supports hormonal fluctuations. For example, eating foods rich in B vitamins and iron during menstruation can help replenish what’s lost, while incorporating more raw foods and healthy fats during ovulation can optimize fertility.
  3. Implement a Regular Sleep Routine
    Quality sleep is essential for hormonal health. Establishing a consistent sleep schedule aids in the regulation of melatonin and cortisol, hormones that impact the menstrual cycle and overall energy levels.
  4. Practice Stress Reduction Techniques
    Chronic stress can wreak havoc on hormonal balance. Techniques such as meditation, yoga, and deep breathing exercises are recommended to lower stress hormones and support adrenal health.
  5. Eliminate Endocrine Disruptors
    Avoiding chemicals that interfere with hormone function is key. This includes being mindful of the use of plastics, personal care products, and household cleaners that may contain harmful substances.
  6. Optimize Liver Health
    The liver plays a vital role in hormone metabolism. Incorporating foods that support liver function, such as leafy greens and cruciferous vegetables, can help in the detoxification of excess hormones.
  7. Support Gut Health
    A healthy gut microbiome is linked to hormonal equilibrium. Consuming probiotic-rich foods and fiber supports digestion and the elimination of hormones through the gut.
  8. Engage in Regular Exercise
    Physical activity can help balance hormones by reducing insulin levels and stress hormones. It’s important to align exercise intensity with the menstrual cycle phases to support hormonal health.
  9. Stay Hydrated
    Proper hydration is important for cellular function and detoxification processes. Drinking adequate water throughout the day can help maintain hormonal balance and support overall health.
  10. Track Menstrual Cycle Patterns
    Monitoring menstrual cycles can provide valuable insights into hormonal health. Keeping track of cycle length, symptoms, and mood changes can help identify patterns and areas that need attention.
  11. Use Supplements Strategically
    Certain supplements, such as magnesium, omega-3 fatty acids, and vitamin B6, can support hormonal health when used in conjunction with a balanced diet and lifestyle.
  12. Limit Caffeine and Alcohol
    These substances can impact blood sugar and stress hormone levels. Reducing intake can help maintain hormonal balance and improve menstrual cycle regularity.
  13. Practice Mindful Eating
    Being present and mindful during meals can improve digestion and nutrient absorption, which is beneficial for hormonal health.
  14. Connect with Community
    Social support and connection can have a positive impact on stress levels and emotional well-being, which in turn supports hormonal balance.
  15. Embrace Self-Care
    Taking time for self-care practices can reduce stress and promote a sense of well-being, which is essential for maintaining hormonal health.

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WomanCode Supplement List

  • Magnesium
    Alisa Vitti recommends magnesium because it plays a crucial role in over 300 enzymatic reactions in the body, including those involved in the synthesis of sex hormones. It can help alleviate symptoms of premenstrual syndrome (PMS), reduce menstrual cramps, and support overall hormonal balance.
  • Omega-3 Fatty Acids
    These are essential fats that the body cannot produce on its own. Omega-3s, found in fish oil supplements, have anti-inflammatory properties that can help manage conditions like endometriosis and improve mood swings associated with hormonal fluctuations.
  • Vitamin B6
    This vitamin is particularly important for the synthesis of neurotransmitters such as serotonin and dopamine, which can affect mood and are often disrupted in women with hormonal imbalances. Vitamin B6 also aids in liver detoxification processes, which is essential for metabolizing and excreting excess hormones.
  • Probiotics
    Vitti emphasizes the importance of gut health for hormonal balance. Probiotics help maintain a healthy gut microbiome, which is necessary for proper estrogen metabolism and elimination.
  • Zinc
    Zinc is a trace mineral that supports the immune system and helps with hormone production, particularly in the synthesis of progesterone. It can be beneficial for women with PCOS or those who experience luteal phase defects.
  • Vitamin D
    Often referred to as the “sunshine vitamin,” vitamin D is crucial for immune function and has been linked to improved mood and hormonal health. It is particularly important for women who may have limited sun exposure or are at risk for deficiency.
  • Chaste Tree Berry (Vitex)
    Vitex is an herbal supplement that has been traditionally used to help regulate menstrual cycles and improve fertility. It acts on the pituitary gland to balance levels of luteinizing hormone and prolactin, which can be beneficial for women with irregular cycles.
  • Adaptogens
    Adaptogenic herbs like ashwagandha and rhodiola can help the body manage stress and support adrenal function. Since stress hormones like cortisol can disrupt sex hormone balance, adaptogens may be beneficial in restoring hormonal equilibrium.
  • Iron
    For women who experience heavy menstrual bleeding, iron supplements may be necessary to prevent anemia. Iron is a key component of hemoglobin, and maintaining adequate levels is important for energy and overall health.
It’s important for readers to consult with healthcare professionals before making significant changes to their supplement regimen, especially if they have chronic health conditions, or are pregnant or breastfeeding.

10 Recommended Products in WomanCode

Alisa Vitti not only emphasizes the importance of supplements, but also endorses specific products that align with her holistic approach to hormonal health. These products are carefully selected to support the body’s natural processes and to avoid exposure to chemicals and substances that may disrupt hormonal balance. The following list includes products that Vitti believes can aid in achieving the health goals outlined in her book, each backed by a scientific rationale that underscores its significance in the journey towards optimal well-being.
  • Organic Tampons and Pads (view products)
    Vitti recommends these because conventional menstrual products often contain chemicals and fragrances that can be absorbed through the vaginal mucosa and potentially disrupt endocrine function. Organic products are free from these chemicals, reducing the risk of exposure to substances that can interfere with hormonal balance.
  • Glass or Stainless Steel Water Bottles (view products)
    To minimize exposure to endocrine-disrupting chemicals like BPA found in many plastics, Vitti suggests using water bottles made from glass or stainless steel. These materials do not leach chemicals into the water, supporting hormonal health by reducing potential toxins intake.
  • Natural Household Cleaners (view products)
    Vitti advises the use of natural cleaning products as conventional ones often contain harsh chemicals that can act as endocrine disruptors. Natural cleaners provide a safer alternative, reducing the risk of hormonal imbalance due to environmental toxins.
  • Non-Toxic Skincare and Cosmetics (view products)
    Given that the skin is the body’s largest organ and absorbs much of what is applied to it, Vitti recommends non-toxic skincare and cosmetic products. These products are formulated without harmful chemicals that can mimic hormones and disrupt the body’s natural hormonal regulation.
  • Cast Iron or Stainless Steel Cookware (view products)
    To avoid the potential risks associated with non-stick cookware, which often contains perfluorinated chemicals (PFCs), Vitti suggests using cast iron or stainless steel alternatives. These materials do not release toxic fumes and are a safer option for hormone health.
  • Organic Fruits and Vegetables
    Vitti emphasizes the importance of consuming organic produce to avoid pesticides and herbicides, which can act as endocrine disruptors. Organic farming practices also support a healthier ecosystem, which is beneficial for overall health.
  • High-Quality Protein Sources
    Choosing organic, grass-fed, and hormone-free meat and dairy products is recommended by Vitti to avoid the hormones and antibiotics often used in conventional farming. These substances can interfere with the body’s natural hormone levels and functions.
  • Natural Fiber Clothing (view products)
    Synthetic fibers can contain chemicals that may be absorbed through the skin. Vitti advocates for clothing made from natural fibers like organic cotton, which are free from these chemicals and are a healthier choice for both the body and the environment.
  • Blue Light Blocking Glasses (view products)
    To support healthy sleep patterns and circadian rhythms, Vitti suggests the use of blue light blocking glasses. These can help mitigate the effects of artificial light from screens, which can disrupt the production of melatonin, a hormone that regulates sleep.
  • Seed Cycling Kits
    Vitti endorses the practice of seed cycling, which involves consuming specific seeds at different phases of the menstrual cycle to support hormonal balance. Seed cycling kits provide a convenient way to incorporate this practice into one’s diet.
It is important to note that while these products can support hormonal health, they should be considered as part of a comprehensive approach to wellness that includes diet, exercise, and stress management as outlined in WomanCode.

WomanCode Food List: 6 Most Important Foods

In WomanCode, Alisa Vitti presents a food-based approach to balancing hormones and optimizing women’s health. The following list outlines specific foods that are recommended in the book, highlighting their importance and the benefits they offer. These foods have been selected for their ability to support hormonal balance, improve fertility, boost energy levels, and enhance overall well-being.
  1. Leafy Greens
    Leafy greens like spinach and kale are rich in magnesium, which is essential for hormone production and can help alleviate symptoms of PMS. They also provide a high amount of fiber, which aids in digestion and helps maintain stable blood sugar levels, contributing to hormonal equilibrium.
  2. Cruciferous Vegetables
    Vegetables such as broccoli, cauliflower, and Brussels sprouts are high in indole-3-carbinol, a compound that supports liver detoxification and helps in the proper metabolism of estrogen, reducing the risk of estrogen dominance and related conditions like fibroids and endometriosis.
  3. Avocados
    Avocados are a great source of healthy fats, particularly monounsaturated fats, which are crucial for cell membrane health and hormone synthesis. They also contain fiber, potassium, and vitamins E and B6, which support overall reproductive health.
  4. Berries
    Berries are high in antioxidants, which protect the body from oxidative stress and inflammation. They also have a low glycemic index, which is beneficial for maintaining steady blood sugar levels and supporting hormonal balance, especially in women with polycystic ovary syndrome (PCOS).
  5. Quinoa
    Quinoa is a gluten-free grain that is high in protein and all nine essential amino acids. It’s also rich in magnesium and phosphorus, making it a supportive food for hormonal health. Its complex carbohydrates and fiber content help in maintaining stable blood sugar levels.
  6. Wild-caught Salmon
    Salmon is a potent source of omega-3 fatty acids, which are anti-inflammatory and can help reduce the symptoms of conditions like endometriosis. Omega-3s also support brain health, mood regulation, and overall hormonal balance.

Can WomanCode Cure Hormonal Disorders?

Alisa Vitti’s WomanCode has been a game-changer for many, offering a holistic approach to managing hormonal imbalances. However, some readers may come with the misconception that WomanCode is a cure-all for hormonal disorders. While Vitti provides a comprehensive system for supporting hormonal health through diet, lifestyle, and mindfulness, it’s not a substitute for medical treatment.

WomanCode should be seen as a powerful tool in one’s health arsenal, a guide to understanding your body better and making lifestyle changes that can lead to significant improvements in hormonal health.

Is WomanCode Only for Women with PCOS?

WomanCode has gained significant attention for its potential benefits for women with Polycystic Ovary Syndrome (PCOS). This has led to the misunderstanding that it’s solely intended for those with PCOS. In reality, Alisa Vitti’s protocols are designed to support a wide range of hormonal imbalances and are applicable to any woman seeking to optimize her hormonal health.

WomanCode encompasses a broader vision, aiming to empower all women to take charge of their health by understanding the intricacies of their hormonal cycles.

Does WomanCode Promote a Strict Diet?

Discussions around WomanCode often spark questions about whether Alisa Vitti advocates for a strict or restrictive diet. The truth is, Vitti encourages a balanced and nutrient-rich diet that supports hormonal health. She does not prescribe a one-size-fits-all diet but rather suggests personalized nutrition plans based on individual hormonal needs.

WomanCode’s dietary recommendations are about nourishment and tuning into your body’s signals, not about deprivation or rigid dietary rules.

Is WomanCode a Weight Loss Program?

Many people stumble upon WomanCode while searching for weight loss solutions. This has led to the common misconception that WomanCode is primarily a weight loss program. While following the principles in WomanCode can lead to weight stabilization as a side effect of hormonal balance, its core focus is on overall health and wellness.

Alisa Vitti’s aim is to educate women on the impact of hormones on their bodies and how to achieve balance, which may or may not include weight loss.

Do You Need Supplements with WomanCode?

There’s a prevalent question among those exploring WomanCode: is it necessary to take supplements? While Alisa Vitti does discuss the role of certain supplements in supporting hormonal health, she places a greater emphasis on whole foods and lifestyle changes. Supplements can be beneficial, but they are not the cornerstone of the WomanCode program.

Vitti’s approach is about making sustainable changes that work in harmony with your body’s natural rhythms.

Books Similar to WomanCode

The Hormone Cure by Dr. Sara Gottfried

The Hormone Cure is a comprehensive guide that focuses on balancing hormones through natural remedies. Authored by Harvard-educated physician Dr. Sara Gottfried, the book provides a compelling blend of personal anecdotes, case studies, and scientific research. Similar to WomanCode, it addresses issues such as PMS, PCOS, and menopause, and emphasizes the importance of diet, lifestyle changes, and supplements. The difference lies in Dr. Gottfried’s approach, which includes a more clinical perspective on hormone testing and treatment protocols that may involve bioidentical hormones.

Taking Charge of Your Fertility by Toni Weschler

Toni Weschler’s Taking Charge of Your Fertility is a seminal work that educates women about reproductive health and the fertility awareness method. While WomanCode offers a broader lifestyle approach to hormonal health, Taking Charge of Your Fertility zeroes in on the menstrual cycle and fertility. It serves as both an educational resource and a practical guide for natural birth control or achieving pregnancy. The book is similar in empowering women with knowledge about their bodies but differs in its primary focus on fertility rather than overall hormonal balance.

The Period Repair Manual by Dr. Lara Briden

Dr. Lara Briden’s The Period Repair Manual is a practical guide that aims to help women achieve healthy, natural menstrual cycles. The book covers topics such as PCOS, PMS, and heavy periods, offering natural treatments and understanding of one’s cycle. Similar to WomanCode, it emphasizes the importance of nutrition and natural health strategies. However, The Period Repair Manual is distinct in its straightforward, medical approach to period problems, providing detailed advice on supplements and treatments that can be tailored to individual needs.

Balance Your Hormones, Balance Your Life by Dr. Claudia Welch

Balance Your Hormones, Balance Your Life, written by Dr. Claudia Welch, combines Eastern medical practices with Western science to offer a holistic approach to women’s hormonal health. Like WomanCode, it addresses the impact of stress on hormonal imbalances and provides dietary and lifestyle recommendations. The book stands out for its integration of Ayurvedic and Traditional Chinese Medicine principles, offering a unique perspective on achieving hormonal balance and wellness.

Woman’s Bodies, Woman’s Wisdom by Dr. Christiane Northrup

Dr. Christiane Northrup’s Woman’s Bodies, Woman’s Wisdom is a comprehensive guide that explores the connection between the physical, emotional, and spiritual aspects of women’s health. It covers various stages of a woman’s life, offering advice on menstrual health, fertility, menopause, and beyond. While WomanCode focuses on the cyclical nature of hormonal health, Woman’s Bodies, Woman’s Wisdom provides a broader overview of women’s health and wellness. Dr. Northrup’s book is similar in its holistic approach but differs in its depth and breadth of topics, including spirituality and personal growth.

About this book summary

This summary was prepared by our team at MasterHealth to the best of our knowledge. Please reach out to our team for any corrections to the content should you feel any of the information is not accurate.

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