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The Hormone Dietitian

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The Hormone Dietitian

Virtual and in-person nutrition counseling. Melissa Groves Azzaro, RDN - PCOS Fertility Hormones Hello and welcome to my page!

I'm Melissa Groves Azzaro, registered dietitian/nutritionist and author. I specialize in women's health (PCOS, fertility, PMS/PMDD) using a functional medicine approach to identify the root causes and an integrative food-first approach to addressing your symptoms.

03/12/2026

If you think hormones are the only things changing during perimenopause, listen up 🗣️

Hormones are just PART of the shifts happening during perimenopause. And yes, those babies are SHIFTING. Think chaotic estrogen — sometimes high, sometimes low, progesterone deciding to do the absolute least, stress hormones either raging or collapsed, and thyroid hormones waving the white flag.

Literally every system of the body is affected.
🧠 Cognition, mood, and one other thing… oh yeah, memory!
🌖 Circadian rhythm & sleep — 3 AM club, anyone?
😴 In the meantime, your mitochondria are deciding they’re off the clock, so you’re running on caffeine and spite (or rage)
🥵 Hot flashes & night sweats — typically starting the last week of your cycle
🦠 GI system & microbiome shifts that favor inflammation & metabolic slowdown
🔥 Immune system changes triggering inflammation & underlying autoimmune conditions to surface
❤️‍🩹 All that inflammation and lower estrogen changes lipid metabolism & vascular health, setting the stage for high cholesterol, high blood pressure & heart disease.
🩷 Libido? I don’t know her! Besides, I have to p*e again…
💪Losing bone density and muscle faster than a runaway train… and collagen too — making all your tissues as dry and brittle as parchment
👙 and for some reason all the fat in your body seems to be racing toward the middle? wtf?

So, that’s all the bad news. 😬

The good news is, there IS help! Figuring out what’s driving YOUR symptoms is just the first step toward developing a nutrition & lifestyle plan for long-term health. 💫

02/13/2026

Don’t let PCOS ruin your Valentine’s (or Galentine’s) Day!

And have a little dark chocolate - it’s full of antioxidants and mood boosters!

01/27/2026

None of this is normal.

Our bodies were not built for enduring this constant level of chronic stress. I fear for the effects that this current period in time will have for generations to come.

Stress has lasting effects on our hormones, our metabolism, our moods, our immune systems, and our risks for heart disease, osteoporosis, and more and epigenetic changes can impact future generations.

Fortunately, there are some ways we can mitigate these risks with nutrition and lifestyle changes, but it takes conscious effort.

And focusing on self-care does not mean ONLY focusing on caring for ourselves. It MUST be a piece of caring for our communities. But we should not be disengaging from reality, burying our faces in the sand, and only focusing on ourselves. Fuel yourself and rest - so that you have energy for the fight. 💪

Tell me - how have you been caring for yourself and your community lately? 👇🏻

01/21/2026

Inflammation is a sneaky little B!

You may not know that you have it… but there will be signs! 🚩

Some cluesthat inflammation is behind your hormone symptoms include:

➡️ always feeling exhausted or like your energy is draggggging

➡️ creaky, cranky joints & muscle aches

➡️ skin issues like rashes, hives, psoriasis, eczema, etc

➡️ PAINFUL periods

➡️ Gut issues, especially diarrhea, constipation, and reflux

➡️ Mood issues including depression, anxiety, mood swings

➡️ The scale never seems to budge no matter what you try, and you just *feel* heavy & weighted down

If that’s you, don’t panic! Inflammation is super common!

But we do want to nip it in the bud before it leads to long term issues… and did I mention that inflammation makes you age faster??? 😱

💫 Save this post and start trying some of the tips to start lowering inflammation today! And if you are ready to dig deeper, including testing for inflammation and finding the root cause of your inflammation - I’ve got a few spots for new clients!

01/16/2026

Ah, 2016! It was a pretty good year overall!

I completed my degree in Nutrition and Dietetics, which I started the path down in 2011 as a second career. And I got accepted to my top choice dietetic internship and started that summer!

I turned 40 and celebrated with lobster with my family. I believe this is the last photo taken of my grandmother before she passed a couple months later.

Had moved in with hubby (not hubby yet) the previous October, so we were a happy little family of 2 people and 4 cats in a cozy apartment. Lots of fun & shenanigans & good food!

It wasn’t an easy year between family health stuff, school, etc, but it was fun to look back at what I was doing before becoming a dietitian and before all of this 🔥 🗑️ 🔥 started. Sigh.

It’s hard to believe how much has changed in a decade! I turn 50 (!!!) in just over a month, and lots of big things planned for 2026!

Has your life changed a ton in this past decade or are things still pretty similar for you?

01/14/2026

Today I interviewed best-selling author of Your Best Shot Ashley Koff RD LLC !

01/08/2026

Best I can do is a few meme posts.

01/05/2026

Are you making health-related New Year’s resolutions this year? If you are dealing with hormonal conditions like PCOS, perimenopause, or painful/heavy periods, there are a few mistakes you’re going to want to avoid! 🚨

The biggest mistake I see is trying to change your whole life and be a whole different person the first week in January, when in reality, New Year’s Day is just an arbitrary date. You are not a significantly different person today than you were before the holidays. If December you was working out 1-2x/week (or not at all), attempting to work out daily is only going to end with being burned out and/or injured by the end of the month. If December you was only making dinner at home 1-2 nights a week, you’re gonna haaaaaate cooking every night after like 2 weeks, crash and burn, and order your favorite takeout by Friday. We need to recognize what you were already doing well at the end of the year and build upon that *gradually* for sustainable change!

And we can’t forget that women’s hormones are sensitive!!! Our adrenals especially like healthy carbs (like starchy veggies and whole grains), and regular, consistent meal times and bed times. If we make them unhappy, that can decrease thyroid hormone and progesterone production and make any existing hormone issues worse. And finally, going too full steam ahead in the gym without proper fuel or rest increases inflammation, which… you got it… can worsen existing hormone issues. 😬

Instead, focus on adding small, sustainable healthy habits, gradually build upon your success, and above all: stay consistent! We want August you to be experiencing all the benefits of the work you’re putting in now, not starting all over again for the 3rd time this year.

💫 Need help? Work with a dietitian who can help you identify the root causes of YOUR hormone issues so that we can identify the EXACT changes that will make the biggest difference in helping you reach your goals for 2026, whatever they may be!

12/31/2025

2025, can’t say you were my fave, but trying to focus on the highlights.

Things I learned: sourdough and all sourdough-related things - lots of bread, pizza, homemade tortillas and crackers, bagels, focaccia, and more. This was the year I I decided to master baking at home. I also finished an Italian course, went to a shooting range, and learned to play chess. Oh and completed 6 doctorate level classes (ethics, gut, cardiometabolic, neuro, immunology, & case reports) - now I’m more than halfway done the doctorate! The garden wasn’t amazing this year, but my tomatoes thrived and my first time growing potatoes was fun.

I spoke twice - once in April in Texas for a brand trip, and once at FNCE, the annual RD conference in October in Nashville. I’ve had 3 other fun brand partnerships as well this year.

Unfortunately, 2025 was also the year we lost our 3 eldest cats, which meant about 3 months of me on the floor, not sleeping, begging them to eat, take meds, etc. But we got lots of quality time together. (Artie, 17, 2/26/25, Olivia, 15(?), 5/21/25, Skeeter, 14 9/17/25). We also wrapped up the year with an emergency vet visit last week for all 5 remaining cats for rabies boosters because we had a bat in the house. 😅

No big non-work trips this year but lots of fun staycation road trips to Burlington Vt, the coast, western Mass & more.

Lots of wacky health stuff - abnormal mammo (it was fine), a round of PT for my hip (it’s getting better), and an unexpected ER admission a couple of weeks ago for amaurosis fugax (we don’t know why it happened but I don’t appear to be at imminent risk of stroke.) 🤷🏻‍♀️

Throughout it all I’ve maintained my consistent workout regimen - 3x weight lifting + 1-2 runs a week + sauna when it’s cold.

2025 has been a difficult year for many people, and what I am wishing for is a calm and peaceful 2026. I want softness and ease, and for everything to not feel so hard.

Closing with the black and white mourning cloak butterfly who visited my garden only once - 2 days after we lost Skeeter. A note of hope and remembrance that the ones we love never truly leave us.

Wishing YOU all a peaceful and calm new year. We got this. 🩷

11/17/2025

‘Tis the season for hormone chaos, fa la la la la la la la la 🎶

With Thanksgiving next week marking the official start to the holiday season, it’s easy to go through the next 2 months in a sugar-fueled, sleep-deprived blur, then come to in January wondering what happened. 😅

For most women, their worst, most symptomatic period of the year happens in January. Why are you breaking out so much? Why is your period so heavy and painful? Why is that 🤬 scale up 8 pounds?

And if you already have hormonal issues like PCOS or perimenopause, it can be even worse!

The good news is that by keeping laser focused on a few key nutrition & lifestyle strategies, you can emerge from the holiday season relatively unscathed. So you’re building on the work you’ve already put in and not sliding backwards so you start January in the hole.

I’m thinking of putting together a little something to help you keep your hormones healthy through the holiday season and beyond.

A workshop, a downloadable guide with recipes? What would help you the most?

Let me know! And stay tuned!

Address

196 Main Street #967
Keene, NH
03431

Opening Hours

Wednesday	12pm - 7pm
Thursday	9am - 5pm

Telephone

+16032941403

Website

https://www.thehormonedietitian.com/

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Our Story

Hello and welcome to my page! I'm Melissa Groves, a licensed registered dietitian/nutritionist, speaker, writer, and culinary-enthusiast. I specialize in women's health & hormones (fertility & PCOS). I'm passionate about whole foods, supporting local businesses & farmers, and helping people reach their health goals. I see clients one-on-one in my office space in downtown Portsmouth and virtually.