The Most Overlooked Hormone Reset?

Recipe: Greek Style Meatballs & A Balanced Bowl

*This newsletter is not intended to be medical advice. Supported by Mandy Murphy Carroll, RD MPH, Dr. Rosa Keller, PHD RD, Dr. Ricki Pollycove OBGYN, & Dr. Claire Packer OBGYN

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Welcome to Modern Women’s Nutrition!

Empowering the busy modern woman to understand her hormone & metabolic health, and how to eat to thrive at every step of her journey—from fertility to menopause and beyond.

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Upcoming Cooking Class: Build a Balanced Bowl, with The Blood Sugar Method. Photo cred: Beth Bollinger

Hey friends,

I recently connected with

Fran | The PCOS Newsletter

, who is passionate about PCOS health. Along with my focus and research in blood sugar health over the past few years, I’ve been presented with more people and friends who have PCOS than I ever could have imagined! Fran is doing amazing work, so I’m extremely excited to collaborate with her on this special post.

One of the most time-tested, research-backed, non-restrictive ways to support your hormone health is the Mediterranean diet. And I’m sure it’s not the first time you’ve heard this.

If you’ve ever been told to cut carbs, count macros, go keto, fast till noon, or give up fruit in the name of hormone health … this post is for you.

Sure, Mediterranean eating is often mentioned in conversations about heart health or blood sugar. And yes, it’s commonly recommended for women navigating hormone health struggles such as PCOS, irregular cycles, or other hormone-driven symptoms. But Mediterranean-style eating isn’t just a low-GI buzzword or another anti-inflammatory trend. It’s a deeply nourishing, sustainable foundation for hormone health.

Especially for women who are burned out on extremes.

The Mediterranean Diet (and to be clear, when I say “Mediterranean Diet” I mean the real way of eating Mediterranean, not the pretend Mediterranean of greasy French fries and soggy-sauced white pita gyros) has been connected to a really impressive list of hormonal benefits including:

• More regular ovulation and healthier cycles

• Increased fertility

• Easier blood sugar regulation

• Reduced PMS and mood swings

• Fewer perimenopausal symptoms (like hot flashes + sleep challenges)

• Reduced inflammation

• Improved metabolic markers in PCOS

• Healthier estrogen detox and less estrogen dominance

• Improved cognitive and cardiovascular health in menopause

I’m such a big fan of eating this way because it doesn’t require perfection or food tracking. There’s no moralizing, no demonizing of carbs or sugar. Instead, it’s about building your plate around what helps your body function better, not just in the short-term, but for the long haul. And, perhaps most importantly, it’s delicious!

Here’s why Mediterranean eating works so well:

1. It’s about adding, not restricting — not your typical “diet”