Vancouver Dietitian

Vancouver Dietitian A Registered Dietitian Nutritionist since 2003. Haley Vilhauer is a Registered Dietitian Nutritionist (RDN) by the Academy of Nutrition and Dietetics.

Haley works with teams, companies and high -performing individuals to help them elevate their health and optimize their performance. She obtained a degree in Food Science & Human Nutrition, from Washington State University in 2002. Since then Haley has continued her passion by continuing her education and work in the realm of functional nutrition, intuitive eating and autoimmune/food sensitivities. Haley LOVES to help others improve their quality of life through eating and living well and learning to care for themselves!! Haley works with individuals and families as they move through a transformation process that includes shedding unwanted layers, increasing the intention and awareness in their lives and properly caring for the unique body that they were given. Haley also believes that you can facilitate a lot of growth by being a little uncomfortable, so in addition to being a wife and mother of three kiddos, she has found a passion in CrossFit and marathon running, all of which have exposed her to the power of achieving hard things. Haley values community and is the director of a local Faith Rx'd Vancouver, WA chapter that works to "Strengthen the Fitness Community Through Christ-Centered Living & Impact". If you choose to work with Haley, you will be treated with kindness, compassion, love and grace.

10/01/2026

The irregular cycles. The sleep that stopped working. The weight that appeared without explanation and refuses to leave. The mood that feels disproportionate to the circumstances. The brain fog that makes you feel like you are operating through glass. 🌫️

You went to your doctor. They said perimenopause. They offered options.
Either way — something is still off. 😔

Here is what I see consistently in practice: 👇

Perimenopause is real. The hormonal fluctuation is real. But the severity of the symptoms — the degree to which this transition disrupts daily function — is almost never just about the hormones.
It is about the foundation the hormones are landing on. 🏗️

A dysregulated gut impairs estrogen metabolism. The way the body processes and clears hormones depends directly on gut microbiome health. When the gut is compromised the hormonal fluctuation that is normal for this life stage becomes amplified and prolonged. 🧬

An elevated cortisol pattern suppresses progesterone production — because cortisol and progesterone compete for the same precursor. The more stressed the system the worse the hormonal balance regardless of what the ovaries are doing.

Nutritional insufficiencies — particularly magnesium, B vitamins, and omega-3s — compromise the nervous system’s ability to regulate the mood, sleep, and cognitive changes this season produces.
Perimenopause is the signal. The gut, the cortisol, the nutrients — those are the drivers. ✨

And drivers respond to the right approach.

Comment HORMONES and let’s look at the whole picture — not just the label. 💚

Not the supplement they should take. Not the food they should cut out. Not the morning routine that is going to change e...
09/28/2026

Not the supplement they should take. Not the food they should cut out. Not the morning routine that is going to change everything. 🚫

The one thing.

Your symptoms are not the problem. They are the message. 📡

Every single thing your body has been doing — the fatigue, the bloating, the brain fog, the weight that will not move, the mood that dips without warning, the sleep that does not restore — is your body communicating something specific about what is happening underneath.
And for twenty years I have watched people spend years trying to silence the message instead of reading it. 😔

The elimination diet that quieted the bloating? Silenced the message temporarily.

The supplement that improved energy for six weeks? Silenced it temporarily.
The stress management practice that helped the anxiety? Temporary. 🔄

None of them asked what the message was actually saying.

When you stop trying to quiet the signal and start trying to understand the driver — everything changes. The approach becomes specific. The interventions become targeted. The results hold. 📈
Because you are finally solving the right problem.

After twenty years this is still the first thing I say. Not because it is complicated — because it changes what every conversation after it looks like. 🌿

Comment MESSAGE and let’s find out what yours has actually been saying. 💚

One of my favorite things about living in this corner of Clark County is how close we are to the actual source of our fo...
09/25/2026

One of my favorite things about living in this corner of Clark County is how close we are to the actual source of our food. 🌿
Not the shipped-from-somewhere-else version sitting under fluorescent lights for a week before you find it.
The real thing. Grown here. By people who actually know what they are doing. 🌱
Here are the farm stands closest to us right now — because this season is going fast and these are worth the detour. 🍂
Tillie’s Acres 🌸
NW 219th St and 31st Ave, Ridgefield
Produce, plant starts, and flowers.
One of the closest to Felida and genuinely worth keeping in your regular rotation.
Red Truck Farm 🚛
3557 S 15th St, Ridgefield
Produce. Simple, local, close. A quick drive from Felida.
NW Organic Farm 🧄
17713 NW 61st Ave, Ridgefield
Garlic, tomatoes, and produce — and certified organic. This one is especially close to Felida and the garlic alone is worth the trip.
La Center Gardens and Family Farm 🌼
32110 NE 40th Ave, La Center
Honey, flowers, eggs, and plant starts. A beautiful drive north and a great spot if you want eggs and honey from people you can actually talk to.
Gather and Feast Farm 🥩
2706 NE 369th St, La Center
Meat, produce, eggs, and prepared meals. This one is a full stop — not just a roadside grab, a real farm experience.
Here is why I am posting this on a nutrition account. 🌿
The food at a local farm stand has not spent two weeks in cold storage losing its nutrient density. It was not sprayed with post-harvest preservatives to survive a cross-country shipment. It was grown in actual soil by someone who lives near you — harvested at peak ripeness when the nutrient content is highest and the flavor is something a grocery store version genuinely cannot replicate. 🧬
Local and seasonal is one of the simplest and most powerful things you can do for your gut microbiome diversity. More variety. More color. More of the fiber and phytonutrients your gut bacteria need to do what they are designed to do. 🦠

She had been a “morning person” her whole life. 🌞Athletic. High energy. The person who was up before the alarm and had d...
09/20/2026

She had been a “morning person” her whole life. 🌞
Athletic. High energy. The person who was up before the alarm and had done more by 8am than most people do by noon.

And then somewhere in her late thirties it stopped. The alarm became something to negotiate with. The mornings became something to manage through rather than lead with. The energy that used to feel like hers — reliable, available, just there — started requiring effort she did not used to have to spend. 😔

She assumed it was age. Her doctor agreed. Her labs were normal. 🩺

When she came to me we ran a comprehensive functional panel. What came back told a completely different story.

She was significantly deficient in three nutrients critical for cellular energy production. Her cortisol rhythm had inverted — lowest in the morning when it should be highest, elevated at night when it should be winding down. Her gut markers showed a level of dysbiosis that was impairing her nutrient absorption regardless of what she ate. 🔬

She was not bad at mornings. She was chronically undernourished in ways nobody had ever tested for. 📊

Within four months of addressing the whole picture — the nutrients, the cortisol rhythm, the gut health — she sent me a message at 6am.

It just said: “I’m back.” 💛
That is the message I work for. Every single time.

Your morning might be telling you the same thing hers was. Not that you have changed. That something specific is off — and something specific can fix it.

Comment MORNING and let’s find out what your picture actually shows. 🌿

09/17/2026

You know what they said? 👇
Energy that does not require management. 🔋
Sleep that actually feels like rest when they wake up.
A body that cooperates instead of fights them.
The patience to be the parent they want to be at the end of a full day.
The mental clarity to do their job at the level they know they are capable of.
The presence to actually enjoy the season instead of surviving it. 🍂

Not one person said abs. Not one person said a smaller number on the scale.
They said they want to feel like themselves again. The version that has enough. That shows up fully. That does not spend the afternoon running on fumes and the evening running on guilt. 💛

This is the conversation the wellness industry consistently gets wrong. It optimizes for aesthetics and sells you results you can photograph — when what you actually want is a result you can feel. 📸

Feeling well is not glamorous content. It does not photograph easily. You cannot put it in a before and after.

But it is the thing every single person I work with is actually after when they come to me. Not the body. The life they want to have enough health to live. 🌿

Comment FEEL and let’s talk about what getting there actually looks like for you. 💚

You are not bad at fresh starts.You are attempting fresh starts on top of a biological system that has never been stabil...
09/08/2026

You are not bad at fresh starts.
You are attempting fresh starts on top of a biological system that has never been stabilized. And a destabilized system does not respond to fresh starts — it responds to the right intervention applied at the right level in the right sequence. 🔬

Here is what I see every September in my practice:
Highly capable people. Genuinely motivated. Bringing real commitment to a new plan. And hitting the same wall at week three or four — not because they stopped caring but because the metabolism that was supposed to respond to the dietary change is still running in inflammatory mode. The sleep that was supposed to improve with the new bedtime is still fragmented by the cortisol pattern nobody addressed. The energy that was supposed to come back with the new exercise routine is still bottoming out at 2pm because the blood sugar instability driving the crash has not been touched. 📊

The plan was good. The system underneath it was not ready.
This is the thing nobody in the wellness industry wants to say clearly: most programs fail not because of the program and not because of the person — but because programs are designed for stable systems and most people attempting them do not have one. 💡

A stable system is built. Specifically. With data. In the right sequence. Over the right timeline.

That is what I do. And September — the moment the season shifts and the motivation is real and the desire for something different is at its most specific — is exactly the right time to start. 🍂

Comment STABLE and let’s build the foundation that makes every future fresh start actually hold. 🌿

09/05/2026

The backpacks are out. The lunches are being planned. The carpool schedule is set and the alarms are back on and the whole household machinery of the school year is grinding back into motion. 🎒

You are the architect of everyone else’s routine right now.

And somewhere in the logistics of making sure everyone else has what they need — you will quietly put yourself last again. Not dramatically. Not even consciously. Just the way it always goes when the calendar fills up and the margin disappears and the one thing that keeps getting rescheduled is the appointment you made with yourself. 📅

I am not going to tell you to put your oxygen mask on first. You have heard that. It has not changed the pattern.
What I am going to tell you is this: the energy you are running on right now is not sufficient for the season ahead. The cognitive load. The emotional labor. The physical demands of being the person everyone’s schedule depends on. 💭

And the gap between the energy the season requires and the energy you actually have is not going to close because the kids went back to school and you found twenty minutes for yourself in the morning.

It closes when the foundation is addressed. Specifically. Systematically. At the level where it actually lives. 🧬
You have been last on the list long enough.

Comment FIRST and let’s talk about what putting yourself at the top of it actually looks like. 💚

08/30/2026

She said it quietly at the end of our first session. Almost as an aside. 💛
I have one good summer in me and I want this to be it.
Not one summer left. One summer where she was actually in it — fully, physically, energetically present — rather than managing through it from the edges the way she had for the last several years.
She was not being dramatic. She was being honest in the way people are when they have finally stopped pretending the management is working. 🌿
We ran her labs. The cortisol pattern was significant. The gut markers told a story nobody had ever read before. Three nutritional insufficiencies that explained the afternoon crash and the sleep quality and the mood dip that she had been attributing to personality for so long she had stopped questioning it.
We addressed the whole picture. In sequence. With data to guide every decision.
By July she told me something had shifted that she had stopped expecting to shift. 💫
Not everything. The work takes the time it takes. But the morning — that specific window between waking and the day’s first demand — felt different. Like it belonged to her again.
That is where it starts. Not the dramatic transformation. The quiet morning that feels like yours. ☀️
You still have August. There is still time for your version of that morning.

Not the drop off. Not the homework. Not the permission slips you forgot to sign. 📋The lunchbox.The specific paralysis of...
08/27/2026

Not the drop off. Not the homework. Not the permission slips you forgot to sign. 📋

The lunchbox.

The specific paralysis of standing in front of the refrigerator at 7am with eleven minutes before the bus and a child who has opinions about absolutely everything except what to eat. 🧒

And somehow in those five minutes you are supposed to produce something that is nutritious and appealing and nut-free and not the same thing you packed on Monday and actually gets eaten instead of traded for someone else’s Oreos.

Here is what twenty years of nutrition practice and being a mom has taught me about that five minute window: 👇
The lunchbox is not just lunch. It is blood sugar regulation for the afternoon. It is the protein that determines whether your kid can focus during the last two periods or is running on fumes by 1pm. It is the gut-supporting foods that affect their mood, their immunity, and their sleep in ways most parents never connect to what went in the box that morning. 🧬

And while you are standing there packing all of that for them — what are you eating for lunch today? 🙋‍♀️

Because in twenty years of practice the most consistent thing I have seen is this: the parent who is most intentional about their child’s nutrition is almost always the least intentional about their own. The lunchbox gets the thought, the planning, the real food. And by noon the adult who packed it is eating whatever was left on the counter or skipping it entirely because there was no plan for themselves.

Your cortisol needs protein too. Your gut needs fiber too. Your afternoon needs blood sugar stability too. 💪

The guide I made works for everyone at the table — not just the ones with the cartoon lunchbox. 🌿

Comment LUNCH below and I will send you the free recipe guide — fast prep, real food, blood sugar stable all afternoon — for the kids AND the adult who keeps forgetting to eat. ☕

Your body has been communicating with you all summer. 📡Not dramatically. Quietly. In the language it always uses when th...
08/23/2026

Your body has been communicating with you all summer. 📡

Not dramatically. Quietly. In the language it always uses when the picture has never been whole and the pattern has never been addressed at the right level.
The fatigue that coffee manages but does not fix. ☕

The digestion that requires monitoring at every meal.

The sleep that does not restore no matter how many hours you protect.

The mood that dips in the afternoon with the reliability of a tide.

The body that has not responded to the effort the way the effort deserved. 💪

These are not random. They are not aging. They are not stress. They are not things you manage better with a new supplement or a stricter routine.

They are signals. Specific, consistent, biological signals from a whole-system pattern that has been running long enough to feel like your personality — when actually it is just your physiology asking for something more specific than what it has been given. 🧬

The end of summer is a natural audit point.

Not to make yourself feel bad about what the season looked like. To get honest about what the signals have been saying — and what it would mean to actually listen to them this time rather than manage around them into autumn. 🍂

Your body is not broken. It is communicating. 📣

Comment SIGNAL and let’s find out what it has actually been trying to tell you. 🔍

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