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Dr. Ellyn Halley, DC

The Truth About Nutrition & Your Menstrual Cycle

Published 19 days ago • 2 min read

Seed cycling, carb cycling, keto, paleo... The nutrition advice around your menstrual cycle has become overwhelming.

If you've felt confused or frustrated by conflicting information on social media, you're not alone. Much of what's out there is over-complicated, unnecessarily restrictive, and sometimes even harmful to your hormonal, and overall, health.

Here's what I want you to know: your menstrual cycle is a vital sign - one of the most important indicators of your overall health, whether you're planning to conceive, actively trying, in postpartum, or nowhere near that stage of life.

Your cycle depends on adequate nutrition. During times of stress or under-eating, you might notice your period arriving late or missing altogether. That's your body signaling that something needs attention.

Let's simplify to the basics:

Protein

  • Insufficient protein can delay ovulation and lengthen your cycle
  • Low protein intake may compromise implantation for those trying to conceive
  • Your luteal phase (ovulation to period) requires more protein than your follicular phase (period to ovulation)

Carbohydrates

  • Chronically elevated blood sugar is linked to cycle irregularities
  • Your ovaries have insulin receptors. High insulin levels can prevent or delay ovulation
  • Excessive refined carbohydrates (highly processed foods) have been associated with infertility

Fats

  • Low-fat, low-cholesterol diets can impair production of progesterone and estrogen
  • Higher intake of stearic acid (found in animal fats) has been shown to reduce PMS symptoms
  • Adequate fat consumption supports healthy ovulatory function

The bottom line: Under-eating is one of the greatest threats to your menstrual health and fertility. Eating enough of all three macronutrients matters more than any trendy dietary protocol.

For most adult women, I recommend at least 2,000 calories daily—more if you're physically active. A balanced approach includes roughly 25-30% protein, 35-45% carbohydrates, and the remainder from healthy fats.

This balance ensures you're getting enough of each macronutrient without overemphasizing one at the expense of others. Yes, blood sugar management matters, but so does eating enough carbohydrates to support your hormonal system.

Your body is designed to thrive when properly nourished. If you're preparing for pregnancy or working to optimize your cycle health, the foundation starts with adequate, balanced nutrition.
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Whether you are looking to rebuild in postpartum, wanting to prepare for a healthy pregnancy, or improve your general health- I am here for you. I have 2 openings for 1:1 coaching in February. If you want to learn more - fill out my coaching application.
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With peace and love,

Dr. Ellyn Halley, DC, Doula, Coach
​Doc Halley Solutions​

Follow me on Instagram + TikTok for more content - ellynhalley.dc

In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!

If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support.

Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:

Looking for a comprehensive birth education that covers more than birth? Join Meghan Tomlinson (Rooted Birth + Family) and I on Sunday, March 15th 2026 10a-3p in West Salem, WI at Coulee Health. Class includes a spot for you + a partner. Light snacks + refreshments provided. You will receive a workbook + 5 hours packed full of valuable information! Register here​

I am looking for doulas or women who are ready to take their doula training to join my team! You can learn more here (you will have to request access to view this document).​

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**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.

2172 Diagonal Rd, La Crosse, WI 54601
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Dr. Ellyn Halley, DC

Chiropractor, coach, doula. Empowering women through all of life's transitions.

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