Coach on the Couch: Danielle Keiser on Menstrual Health, Period Myths, and Empowering Your Cycle

In this series of articles, we ask Miranna’s coaches the questions that keep all of us up at night. Expect professional insights, expert strategies, practical tools, and personal stories in every new episode.

In this episode of Coach on the Couch, we dive deep with Danielle Keiser, Menstrual Health Queen, Holistic Hormone and Cycle, Menstrual and Perimenopausal Health Coach. Keep reading to learn how modern period tracker apps fail women, discover the best contraceptive options, expose marketing tricks behind feminine hygiene products, and so much more.

What is “menstrual health,” and what does this term mean?

More than just periods, menstrual health is about complete social, emotional, and physical well-being throughout the menstrual cycle—from the first period (menarche) to 12 months after the last (menopause).

It’s about timely education on the body and self-care practices for each phase; access to proper menstrual hygiene management (like clean water, sanitation infrastructure, and ways to make hygiene behaviors possible); affordable, safe products; and timely medical care to prevent years of unnecessary suffering. Menstrual health is about dignity, empowerment, and autonomy. Period.

What inspired you to focus on menstrual health?

I stumbled into menstrual health through working in international development, and it completely cracked my world open. For over a decade, I’ve worked to shape the global menstrual health movement, launch Menstrual Hygiene Day (May 28), and found the Menstrual Health Hub as a platform for systemic change. 

But I realized: transformation also needs to happen on the individual level. Coaching allows me to support women one-on-one, helping them befriend their cycles, navigate perimenopause, and rewrite the disempowering narratives that have been drilled into us for centuries.

When and how should we talk to girls about menstruation?

Before their first period! Ideally by age 8 or 9—so it’s not scary or shameful. Keep it positive, factual, and empowering—not just about bleeding, but also about hormones, energy shifts, and self-care. We should also ensure that the first experience is one that helps her understand how important this transition is—a true right of passage into the next phase of her life!

Should we talk about menstruation with boys and men too? 

Absolutely! Because we all came from a uterus. Because we’re all the product of nine missed periods. Because half the population menstruates—and the other half needs to understand how it impacts the people they love, work with, and live with.

Men need to be allies, not obstacles, in the menstrual health movement. Inviting them to learn and support us is key to smashing menstrual shame.

Modern period tracker apps: ‘best friends’ or ‘enemies’? 

Both! Some help us connect the dots between symptoms and cycle phases, making it easier to understand our bodies. But others overcomplicate things, provide inaccurate information, or make people obsess over having a “perfect” cycle—which doesn't exist. 

The key? Use them as a tool, not a rule. Real empowerment comes from understanding your body on your own, not outsourcing self-knowledge to technology.

Tracking not only your cycle but also your hormones—is this a new trend or a necessity? Is balancing hormones possible?

It’s an option. If you don’t track your cycle (periods, signs of ovulation, etc.), you simply don’t know where you are or what’s happening in your body. 

Balancing hormones is possible, but it requires a holistic approach—lifestyle changes, stress management, and nutritional support.

Pain, irregular cycles, and other unpleasant symptoms—how can women determine when to seek professional help?

The menstrual cycle is your monthly report card. If it’s screaming at you—listen! Seek professional help if you experience:

• Severe pain – If period cramps have you curled up in agony, popping ibuprofen like candy, or missing work or school, it’s not normal. It could be endometriosis, fibroids, or inflammation.
• Irregular cycles – Cycles shorter than 21 days, longer than 35, or wildly unpredictable may signal PCOS, thyroid issues, or a hormonal imbalance.
• Heavy bleeding – Soaking through a pad or tampon every 1-2 hours? Losing over 80 ml of blood (more than 3 tablespoons) per cycle? That’s heavy. It might mean iron deficiency, fibroids, or endometriosis.
• PMS that disrupts life – Mood swings, depression, or rage before your period might indicate PMDD (premenstrual dysphoric disorder) or a hormonal imbalance worth checking. 
• No period at all – If you’ve skipped three or more cycles (and aren’t pregnant), it’s time to figure out why—stress, under-eating, over-exercising, or medical conditions like hypothalamic amenorrhea could be at play.

What is the link between contraceptives and menstrual health? What are the best options?

The best option depends on your body and goals. If you want cycle awareness and hormone freedom, a non-hormonal approach is best. If managing symptoms is your priority, there are ways to support your body even on the pill—like supplementing key nutrients.

Hormonal contraceptives
(the pill, IUD, shot, implant)

• Can help regulate heavy periods, cramps, and acne
• Suppresses natural ovulation and hormone fluctuations (which means no "real" cycle)
• May deplete key nutrients (B vitamins, zinc, magnesium) and impact gut and liver health
• Works for some, but others experience negative side effects.

Non-hormonal options

• Copper IUD – Hormone-free but may cause heavier periods.
• Fertility Awareness Method – If done right (tracking basal body temp, cervical mucus, and cycle length), it’s as effective as the pill.
• Condoms and Diaphragms – Old-school but effective when used properly.

Are special products for intimate hygiene truly necessary?

They’re a pure marketing trick! Your vagina is self-cleaning and doesn’t need to smell like roses. Most “feminine washes” disrupt pH balance, kill beneficial bacteria, and cause more infections, irritation, and odor over time. 

What you need:

• Warm water (your vulva doesn’t need soap)
• Unscented, mild soap (for external use only—not inside the vagina)
• Cotton underwear and breathable fabrics

Top 3 practices for better menstrual health?

Track Your Cycle Like a Boss – Your cycle is the ultimate time-management system. Working with your natural rhythms, instead of forcing yourself into the 24-hour male cycle, is life-changing. 

Nourish with Cycle-Supportive Foods – Each phase needs different nutrients: think iron and warming foods for menstruation, protein and leafy greens for the follicular phase, healthy fats and fiber-rich carbs for the luteal phase.

Prioritize Rest & Stress Management – Your hormones love a chill nervous system. Regular breathwork, quality sleep, and saying “no” when needed can make all the difference.

Your period is your fifth vital sign—treat it with the attention and care it deserves! 

And the top 3 somatic practices for better menstrual health?

Luteal Letting Go – Deep breathing, shaking, or gentle stretching to process emotions instead of bottling them up as PMS rage.

Menstrual Meditation – Lie down, place your hands on your womb space, breathe deeply, and visualize menstrual blood as a cleansing force.

Intuitive Movement Throughout the Cycle – Follicular: playful and dynamic movement (like dancing or hiking); Ovulation: powerful, structured (like HIIT or lifting); Luteal: grounding (like yoga or pilates); Menstrual: slow, nurturing (stretching and rest).

What books or resources would you recommend for a better understanding of menstrual health?

• If you need the ultimate modern guide: Period Power by Maisie Hill.
• If you want to explore cyclical wisdom: Wise Power by Alexandra Pope and Sjanie Hugo Wurlitzer. 
• If you want science-backed cycle health insights: The Fifth Vital Sign by Lisa Hendrickson-Jack. 
• If you're navigating perimenopause: Hormone Repair Manual by Lara Briden. 

And last but not least: why did you decide to join the Miranna app?

Because knowledge is power, and menstrual health knowledge is life-changing. Miranna provides a space where women can access high-quality coaches who give real, evidence-based cycle education without the fluff, the shame, or the outdated myths. I saw it as a good opportunity to bring both mothers and daughters together around the topics of menstruation and menopause.