Dear magnificent, courageous, curious, sexy, hungry for more, gorgeous, glorious YOU!

(That’s meant for both you AND your clitoris)

I'm going to transform the way you have orgasms in 7 days, change everything you think you know about your sexual response, and give you the keys to ignite the kind of pleasure you are built to have.  THIS is the sex ed we should have had.

Most women (over 60%) are sexually unsatisfied and most of us have been made to feel bad, dirty for their sexuality by religion, media, and patriarchal institutions.  Myths and falsehoods have long been used as powerful tools of oppression.

It is historic that you are participating in this challenge.  That this challenge even exists.  I am honored that you trust me to take you on this journey.  This challenge contains the 20 plus years of my own study and sexual self empowerment that I have condensed down into a life changing 7 day experience for you.  Know that just by doing the exercises,  you are energetically honoring all the women before who were not empowered with this knowledge and were repressed, and pleasurably paving the way for a healthier more pleasurable path for future generations.

An important and compassionate note for the 1 in 4 women who have experience any form of sexual abuse - a very special welcome to you and honoring of your heart and spirit.  Please go at a pace that feels comfortable for you - should anything feel triggering, do not do it.  

A small technical note, if you have your bleeding week at any point during the challenge, please continue with the assignments.  Your bleeding week is not a time to stop having pleasure!  Ditch that taboo at the door.

Finally, some helpful things you’ll need - your cell phone on airplane mode with a beautiful timer music selection, a journal and pen for note taking, natural lubricant (recommendations: Sustain, Aloe Cadabra, coconu, Foria or coconut oil from your pantry!).  What about a vibrator? They are not needed for this training, so keep them to the side for now.  You’ll see ;)

To the power generated by your pleasure,

Alisa

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DAY 1

Lesson: Your orgasm is NOT what you think it is!

Knowing the difference between orgasm and climax is ESSENTIAL for maximizing your pleasure and optimizing your health:Orgasmic plateau is the 3rd stage of 4 in the arousal journey (tumescence, orgasmic plateau, climax, refractory period) and it’s the one where the most oxytocin and nitric oxide (the chemicals that give you all the health benefits) are made.  Yes, you get an extra boost of both during climax, but you make SO much more if you remain in the orgasmic plateau stage as long as possible.  To help you think of it differently, envision your arousal process leading up to climax on a scale of 1 -10, 10 being climax, and 5-9 being orgasmic plateau.  

Tips: Edging technique

‍Edging is an orgasm control technique where you take yourself almost up to the point where you’re about to climax, then slows or stops stimulation, until you feel lessening of the sensation, then begin increasing stimulation again. Approach your clitoris with a well lubricated finger, and begin slow circular motions around the base of it. Continue slowly, and breathe and explore the type of sensation you experience as well as the different spots on the clitoris that give heightened sensitivity. Continue increasing the speed of stimulation until you feel close to climax, and slow your motion way down to a stop if needed, breathe more and then start again. You can repeat this as long as you would like.

Assignment:

Self pleasure, vibrator free for 10 minutes - stay between a 5-9 for at least 3 minutes with edging technique, you are welcome to climax, but it’s not required. Spend 5 minutes writing about your experience in your journal. Set the timer on your phone, but don’t look at it.  The musical alarm will sound.

“Your body is capable of much more sensation than you have likely experienced. The first time I built up enough nitric oxide during orgasmic plateau to feel it, I realized I had not truly experienced the full power of my physiology. Everything changed after that.” - Alisa Vitti

“Masturbation is our first and natural form of sexual activity and if that's inhibited or damaged, then we suffer for the rest of our lives.” - Betty Dodson

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DAY 2

Lesson:‍ Meet your Libido Cycle

‍Male centric porn has damaged the perception of our arousal process. We believe that we are supposed to be wet and ready to go at a moment’s notice.  The truth is that depending on where you are in your menstrual cycle, your sexual desire and physical response will be different.  It only follows that you would match your foreplay patterns with the phase of cycle you are in.  

Sync your orgasm with your cycle - here’s a highlight of what to try:

Chart - 4 phases and foreplay focus - excerpted from pg 243 of In the FLO.

• Follicular - move your body first - jump on a trampoline, go for a hike, change your scenery to get yourself ready and relaxed enough for your self pleasure session
• Ovulatory - your testosterone will be driving your desire, and you simply need to decide mentally that you are about to start your session, and that alone will get you in the mood.
• Luteal - do some self massage or short meditation session to let go of all the mental clutter that can inhibit your libido by increasing stress this phase before starting your self pleasure session
• Menstrual - take a lie down - even if you don’t nap - don’t scroll through your phone, maybe read a little erotic fiction, and remember that you are a sexual creature even while bleeding.  Connect with your sensuality and desire (that you have been conditioned to shut off during this phase) before starting your self pleasure session.

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Tips: Lubricants

You also have distinct wet and dry phases, so using lube during the dry phases (menstrual and follicular) is essential.  However, even during your wet phases - ovulatory and luteal, you should absolutely use lubricant as you never want to approach the clitoris with a dry finger - it will increase friction, decrease pleasure, or increase pain, and make you feel like self pleasuring is not for you, which is absolutely IS!I recommend natural ones that do not contain silicone or fragrance.  My favorites are:

• Sustain - especially great if you use condoms or other latex products in partner play
• Coconu - coconut oil on everything is good!
• Aloe Cadabra - aloe vera gel - the o.g. lube from mother nature
• Foria - for a CBD boost - really fun to try in the menstrual or follicular phases

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NOTE: birth control and your sex driveBirth control - any form - pill, ring, iud, etc - all DECREASE your sex drive DRAMATICALLY.  And note that there is a risk to this being a permanent decrease as it affects your sex hormone binding globulin activity.  So you absolutely can do this challenge each day, however you will not be in any phase, so for today’s assignment skip the phase specific foreplay, but give yourself plenty of time to ease into the practice.

RESOURCE:  If you don’t know where you are in your cycle - don’t fret - most of us don’t.  We built an app for that and it has all of the Cycle Syncing Method® information right at your fingertips. Download the MyFLO App so you can know where you are in your cycle and sync your foreplay with your phase.

Assignment

Self pleasure, vibrator free for 15 minutes, stay between 5-9 for at least 7 minutes with edging technique, use the foreplay technique recommended for the phase of your cycle, you are welcome to climax, but it’s not required. Spend 5 minutes writing about your experience in your journal.  Set the timer on your phone, but don’t look at it. The musical alarm will sound.

“The form of your foreplay should follow the function of your cycle”. - Alisa Vitti

“Masturbation is a meditation on self-love. So many of us are afflicted with self-loathing, bad body images, shame about our body functions, and confusion about sex and pleasure, I recommend an intense love affair with yourself”  - Betty Dodson

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DAY 3

Lesson: Having Stronger O’s

We usually think that having a stronger orgasm is about using a more powerful vibrator.  However, if you take a functional medicine approach to what creates pleasure in the body, it comes down to 2 things - your breath and supporting the hormones involved.  For you to feel the most, you have to be in an abundant state of health.  Your libido is NON essential for your survival, so is your fertility and your period.  So if you are malnourished in any way, you will have diminished or non-existent libido, decreased or no fertility, and you can even lose your cycle.  Bring your body back to a nourished state and all of those signs of vitality return.

Now that you’ve learned the difference between orgasm and climax, how to edge, how to sync your foreplay with your cycle, and this week - you’ll practice breathing properly (details below) and how to nourish your libido and orgasm with micronutrients.

You need an abundance of:

• B vitamins - nuts, seeds, meat, poultry, fish, eggs, dark leafy greens - to boost energy and combat stress
• Zinc - meat, shellfish, legumes and seeds - to promote healthy testosterone levels
• Magnesium - avocados, dark leafy greens - to boost mood
• Omega 3s - salmon, walnuts, sardines, flaxseeds - improves blood flow to your clitoris for bigger and better orgasm!!
• Probiotics - sauerkraut, yogurt - help support the vaginal microbiome - healthy vagina is a happy vagina

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Tips:

1. ‍Add in foods from the list above & take the Balance Supplements (15% off with code: OrgasmChallenge2024)‍
2. Breathing technique: Lie down, place a small notebook, or small book on your lower abdomen (below your belly button) Breathe in and ‘push’ the book up.  Exhale and watch the book fall.  Practice until this feels effortless, you should feel more relaxed as you go.  Don’t breathe quickly and don’t hold your breath at the top of the inhale, keep it moving.  As you breathe in, and your abdomen expands up, see if you can feel the opening of your vaginal entrance expand outward or down at the same time.  Now you are breathing fully into your pelvic basin and can circulate your nitric oxide more efficiently.

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NOTE: Most women stop breathing as they approach climax almost involuntarily - do not do this - keep breathing and that alone will intensify your climax when you finally arrive there

Assignment: Self pleasure

Vibrator free for 20 minutes, stay between 5-9 for at least 10 minutes with edging technique, use the foreplay technique recommended for the phase of your cycle, use the new breathing technique, you are welcome to climax, but it’s not required. Spend 5 minutes writing about your experience in your journal.  Set the timer on your phone, but don’t look at it.  The musical alarm will sound.

“Your sex drive is the frosting on the cupcake of your reproductive health.  Your body will use whatever micronutrients it has to keep up with the basics of your cycle’s hormonal needs, but if you are depleted, your libido will be suppressed so that your body can make sure the basics are covered.  Libido (and fertility) exist in a state of micronutrient abundance.”  Alisa Vitti

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DAY 4

Lesson: Becoming multiply orgasmic

The myth is that only some women have the ability to have this.  The truth is that it is available to EVERY woman.  The secret is in your clitoris’ structure.  She has 8000 nerve endings packed into a very small surface area.  As such, most of us go at her with WAY too much pressure and intensity and vibrating power tools and she gets overstimulated and needs a long break.  If however, you are using edging, lube, breathing, and your hand, going slowly and gently, you will coax out of her the most explosive sensations, and she will instead of needing a break, continue to give you pleasurable wave after wave.   The key - if you want multiple orgasms - be gentle to shorten your refractory period!

Why I don’t love Vibrators, but why you should always have some! Vibrators are great and have their place.  However, given that they shorten your orgasmic plateau DRAMATICALLY, and get you to climax faster, you don’t get the health benefits from all the nitric oxide and oxytocin produced during orgasmic plateau.  Try having a few hand generated orgasms and then if you want to see if you can have one more, then break out the vibrator to cap off your session with a bang.

Tips: Tantric techniques - fire touch vs water touch

Without going deeply down a tantric rabbit hole, what’s useful is to understand that you can touch yourself in many ways - in Tantra - two of the ways are referred to as fire touch (more intense touching - dragging fingers like scratching but not in a painful way, squeezing, grabbing)  and water touch (light touching - light fingertip caresses, tracing circles, like tickling but not in a distracting way)Experiment and explore with how you like various touch on various parts of your body with one hand while you gently self pleasure with your other hand.

Assignment: Self pleasure‍

Vibrator free for 20 minutes, stay between 5-9 for at least 10 minutes with edging technique, use the foreplay technique recommended for the phase of your cycle, use the new breathing technique, and try having a second orgasmic plateau right after your climax.  spend 5 minutes writing about your findings in your journal.  Set the timer on your phone, but don’t look at it.  The musical alarm will sound.

“Don’t seek climax, instead focus on the orgasmic plateau, and your climax will find you - repeatedly.” – Alisa Vitti

“There is no one right way to play with your pelvic floor muscles, so experiment with lots of different actions. Squeeze, pull up, cinch together, flutter, vibrate, push, hold and release them as you see fit. Just get them involved and you’ll heighten your excitement, experience easier arousal and extend your orgasm.”— Sheri Winston, The Elusive Female Orgasm: Five Tips To Getting There!

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DAY 5

Lesson: Feel  Turned On More Easily

We have learned many things so far, but we have neglected your largest sexual organ - your brain.  Seriously.  If you’ve meditated and felt the benefits of focusing your mind on your overall productivity and stress, then you can imagine what focusing your thoughts on the sensual and sexual can do to your ability to turn yourself on without even touching yourself.  Do not underestimate how important it is to visualize and manifest your arousal. Most of us think we should just be able to start self pleasuring and get into the mood, but it’s the other way around.  Put your mind into it first.

How to activate your Arousal and Turn Yourself On when you want:

1. Please your own eye - put yourself together, mascara, tidy up your space, put on music - small acts of increasing pleasure in your experience makes physical self pleasure a natural next step
2. Actively release stress - before you get into a self pleasuring session solo or partnered, try working out, walking, jumping on a rebounder, taking a shower, meditation, self massage, theragun on tight spots
3. Actively focus your mind’s eye on sexual scenarios that you enjoy - use erotic literature to focus your mind, erotic novels, short stories, Bridgerton clips, or your own imagination

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Tips: Erotic Resources

• Free Erotic Literature  Resource - www.literotica.com
• ‍Free female centric porn - www.bellessa.co
• ‍Passionflix - Elon Musk’s sister is taking all your favorite romance novels and making them into movies
• Romance Novels

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Assignment: Self pleasure

Vibrator free for 20 minutes, stay between 5-9 for at least 10 minutes with edging technique, use the foreplay technique recommended for the phase of your cycle, use the new breathing technique, engage one turn on technique, you are welcome to climax, but it’s not required. Spend 5 minutes writing about your experience in your journal.  Set the timer on your phone, but don’t look at it.  The musical alarm will sound.

“Sacrifice, sacrifice, sacrifice! That's the condition of the female. Women have been conditioned to sacrifice for centuries.”-- Betty Dodson

"Just as a seed needs soil, sun, and water in order to grow, your appetite requires a support system to really spring to life. The best fertilizers you can find for your sprouting desires are fun and pleasure- they are all-natural and you can never have too much of them, so sprinkle them daily throughout your life." -Regena Thomashauer

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DAY 6

Lesson: Playing Nicely with Others - Make your partner your sex champion!

Fact - your partner is not psychic and your partner has not received this training or typically any training about the female orgasm.  Most women have not received a proper education about our own anatomy - for example the clitoris is just the tip of the arousal tissue that you can see, it extends on both sides down through your labia - I HIGHLY recommend you buy Dr. Sheri Winston’s book - the Anatomy of Arousal - so you can familiarize yourself with your own anatomy and orient yourself properly. This way you can help educate your partner correctly as well.

In addition to all of us being mostly ignorant of the actual structure of the erectile tissue in women, we also expect our partner to know how to turn us on without being told, to find out how to make us feel good with us being relatively passive, and worse, for our partner to be solely responsible for our pleasure.  Does any of that sound like an empowered position for you to be in when it comes to your orgasm.  No, of course, not, but oddly, that’s how many of us have been conditioned to think.

I’d like to offer a new version of reality for you to consider.  One in which you give your partner an actual map of your body and your libido patterns, and your turn on preferences, so that they can do what you want, when you want, just how you like - EVERY. SINGLE. TIME. There should be no more experience of feeling like sometimes the encounters are hot and other times they are not and you feeling in the dark as to why there is that inconsistency or worse thinking that it is your problem or fault.All that’s missing is the map.  Don’t leave your pleasure to chance!

How to make your map:

1. Visualize how your clitoris actually looks‍
2. Create an erotic map (see below)
3. Share the following chart with your partner and be aware of it for yourself

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Follicular - Dry phase, libido moderate - do something new together, preferably outside and physical to generate oxytocin (bonding hormone) as foreplay

Ovulatory - Wet phase, testosterone surge, libido high, verbal/social centers of brain active - talk about fantasies, go out on a date with another couple or friends, go to a party or event, so much pleasure easily at your fingertips to create for your partner - don’t miss any spots

Luteal - Wet phase, testosterone waning, libido still high -  do your version of netflix and chill, maybe pick a more erotic show to get you both thinking about sex at the same time, do not go out with friends this phase, be together, cook together, do things together, need 20 min at least on clitoral stimulation to achieve a climax

Menstrual - Dry phase, all hormones low, many women love having sex during this phase, but lube needed, and plenty of attention given to clitoris before any vaginal stimulation would take place, spend more than 20 minutes just on clitoral stimulation

Excerpted from page 249 of In the FLO

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‍Tips: Erotic mapping

‍You know your lips, nipples, clitoris when touched generate a pleasurable response because there is responsive erectile tissue in those areas.  However, your entire body is truly fair game for you to discover other spots and types of touch specific for those areas that generate pleasure for you as well.  For example, your neck - how do you like that to be stimulated?  What about the breast tissue that is not your nipple?  Have you explored how you like that part of your body to be touched?  What about your inner thighs?  How far down?  Behind your knees, elbows?  On your knees, elbows?  Map this out for yourself - start at your scalp and in a meditative, slow, inquisitive fashion, touch every inch of yourself, avoiding lips, nipples, clitoris, and map out which areas of your skin light you up and how they like to be touched.  

Keep a notebook next to you - and write down your findings - like a sexual scientist!It will be a map of record for yourself and something you can hand to the person lucky to be invited to play with you to read.  At the end of this research session, if done properly, you should be thoroughly turned on, and should proceed directly to your assignment ;)

Assignment

• ‍SOLO OPTION: Self erotic mapping - use fire/water touch and find 3 new places that create pleasure for you outside of lips/nipples/clitoris, then Self pleasure, vibrator free for 20 minutes, stay between 5-9 for at least 10 minutes with edging technique, use the foreplay technique recommended for the phase of your cycle, use the new breathing technique, you are welcome to climax, but it’s not required. Spend 5 minutes writing about your findings in your journal.  Set the timer on your phone, but don’t look at it.  The musical alarm will sound.‍
• IF YOU HAVE A PARTNER: Erotic mapping with your partner find 3 new places that create pleasure for you outside of lips/nipples/clitorisMAJOR BONUS: demonstrate your new clitoral self pleasure practice while they watch you taking your pleasure journey

“The mythos of female pleasure and orgasm as being this mysterious, elusive, hard to come by phenomenon is utter unscientific bullshit and holds women back from having the pleasure they deserve. There’s a roadmap for all of us and it can be learned.”  -Alisa Vitti

"If you want to be treasured, you have to treasure yourself first and then show someone how to treasure you." -Regena Thomashauer

“If you go out to dinner with someone, you find out what they prefer in food. We ought to be able to have a conversation to find out what people prefer when it comes to sex.” -- Betty Dodson

“Since the average time spent in foreplay for couple sex is less than 10 minutes, we have one root cause of orgasmic issues right here. For most women full, deep and complete arousal can take up to 45 minutes. That’s right, 45 minutes!”— Sheri Winston, The Elusive Female Orgasm: Five Tips To Getting There!

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DAY 7

Lesson: Tap into your Fountain of Youth for Life

You’ve come to the last day ;)  I’m so beyond proud of you.  Can you imagine for a moment what would happen if every woman on this planet did this challenge for a week?  Close your eyes and breathe into that vision, and send some good energy for it to become a reality.
While we wait for that to manifest, take joy in the fact that you’ve also given yourself a huge gift that you can use to help you live a longer, healthier life.If you want to slow down your biological aging, age better, and have healthier biomarkers all around, then using clitoral stimulation regularly is a must have item in your biohacking toolkit for the rest of your life.  This absolutely includes when you are in your 60’s, 70’s, and beyond.  

Now that you’re at the end of this week-long experience, you should absolutely plan to do this using all the accumulated techniques AT LEAST twice per week for 20 min each time in order to start to build up all the benefits that this biohacking tool has to offer in your health bank account. Make a reminder in your calendar and make it a new weekly self care practice like working out or your home mini facial.  It’s just as essential and just as matter of fact, but yes - way more fun!

1. Improves circulation: to organs in the pelvic cavity, delivering nutrients, growing healthy tissues, and regulating your menstrual cycle. Women who have intercourse at least once a week are more likely to have normal menstrual cycles than women who are celibate or who have infrequent sex.
2. Increases fertility and sense of wellness: by energizing your hypothalamus gland, which regulates appetite, body temperature, emotions, and the pituitary gland, which in turn regulates the release of reproductive hormones that induce ovulation and cervical fluid.
3. Provides overall lymphatic massage: helping your body’s natural detoxification process to improve digestion and mood and help prevent cancer.
4. Promotes healthy estrogen levels to keep vaginal tissues supple and protect against osteoporosis and heart disease.
5. Induces deep relaxation by boosting endorphin levels and flushing cortisol (an inflammatory hormone released by the adrenal glands) out of the body.
6. Spikes DHEA levels in the body. DHEA hormone improves brain function, balances the immune system, helps maintain and repair tissue, and promotes healthy skin.
7. Helps you look younger —studies show making love three times a week in a stress free relationship can make you look 10 years younger.
8. Boosts infection-fighting cells up to 20%–helps fight colds and flu!
9. Cures migraines and helps treat other types of pain by elevating pain thresholds (a bonus when preparing for childbirth!)
10. Increases levels of the hormone oxytocin, which is linked to passion, intuition, and social skills—the hormone of bonding and success!

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Tips: Stay on top of your hormonal health management.  

Hormone imbalances that can crop up throughout your life as a woman can absolutely sap your sex drive and physical response.  

indications of a hormonal imbalance:

• PMS
• cyclical acne
• late/irregular periods, etc....

We are cyclical beings, and our just like our health in general, our hormones can go from being balance to imbalanced at any time. When these symptoms pop-up, it's important to take care of them right away. How?

1. make sure your getting the right micronutrients...
2. decrease stress
3. clean up your diet & lifestyle

At FLO Living, we make all of this very easy...

Resolve your PMS, fix your period issues, nurture your fertility, recover properly post partum, nourish your libido, and support your perimenopausal transition.  If you need any support with the above, FLO Living is the guided hormonal healthcare company dedicated to making your hormonal healthcare what you deserve - easy and effective.

Assignment: Self pleasure

Vibrator free for 20 minutes, stay between 5-9 for at least 10 minutes with edging technique, use the foreplay technique recommended for the phase of your cycle, use the new breathing technique, engage one turn on technique, you are welcome to climax, but it’s not required. Spend 5 minutes writing about your experience of this whole week in your journal.  Set the timer on your phone, but don’t look at it.  The musical alarm will sound.

“The female orgasm is an essential, but overlooked, health biohacking powerhouse.” – Alisa Vitti“So many of us were taught to keep a lid on anything and everything outrageous. To just turn it off. We turn off our life force, turn off our feelings, turn off our sensuality, and as a consequence, we turn off our power.”— Regena Thomashauer

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