Top Protein Sources for Women in Perimenopause & How to Support Digestion
“Eating less and moving more” may be one of the most harmful nutrition messages women have received—especially during perimenopause and menopause. In this season of life, that approach often leads to more fatigue, hormone imbalance, muscle loss, and metabolic slowdown.
In reality, adequate protein intake is one of the most important foundations for hormone balance, digestion, energy, and long-term metabolic health.
Why Protein Is Essential for Women in Perimenopause (And How Much You Really Need)
Gone are the days when protein was seen as something only bodybuilders needed, while women were told to simply eat more salads to lose weight. For women in perimenopause and menopause, adequate protein intake is not only essential for maintaining muscle mass and supporting healthy body composition—it plays a critical role in hormone balance, blood sugar regulation, metabolic health, and overall vitality.
5 Functional Nutrition Strategies for Better Mental Health
No matter where you’re at with your mental health, there is a path to healing. Whether you’re navigating mild anxiety or low moods you’d rather do without, or you’ve received a more complex diagnosis, it’s important to know this: your brain isn’t broken, and there are supportive steps you can take…
🎄 Healthier Holiday Baking Favourites (With Recipes!!)
We’re all for treats over here, but when it comes to nourishing your gut and hormones, it just requires some healthier swaps! You can enjoy your favourite Christmas treats while still caring for your hormones and gut health. The key is swapping out inflammatory, processed ingredients for nourishing, whole-food alternatives that taste just as good…
Top 5 Ways to Strengthen Your Terrain to Boost Immunity (Foods, Supplements & More)
In our last post, we explored the idea of terrain theory — that it’s not just the germs we’re exposed to that determine whether we get sick, but the state of our internal environment.
Your terrain is shaped by many factors: gut health, nutrient levels, blood sugar balance, stress, sleep, and more. When these areas are supported, your immune system is stronger and more resilient, meaning colds and flus don’t have the power to take you out for weeks at a time…
How We Create Your Personalized Nutrition Plan for IBS — Our Expertise + The Power of AI!
AI has allowed for some seriously powerful tools to aid our nutrition practice, and we’ve loved coming on board with these new advancements to see how it can help our clients get better results. But AI will never be able to replace…
How To Use Nutrition To Boost Immunity This Fall
As the leaves begin to change and the weather gets cooler, our immune systems may need a little extra support to ward off seasonal illnesses and stay resilient through the colder months. Thankfully, there are plenty of immune-supportive foods at your fingertips to keep you feeling your best. Here’s how you can use food to boost your immunity naturally...
Your Healthy Summer Guide For Lower Cortisol Levels
If you’re like me, you wait for summer all year long! The warmth, sunshine and fresh air are so rejuvenating, but with summer being so short, it can also be a season where we pack our schedules full, which can cause cortisol, the body’s main stress hormone, to rise. For women, maintaining a healthy…
Keys To Calm In Your Luteal Phase
Last time, in part 3 of our 4-part series, we discussed how to optimize the Ovulatory Phase of the menstrual cycle. Today we’ll be breaking down how you can encourage a healthy and balanced luteal phase to feel your best in the week or so leading up to your period…
Optimizing Your Ovulatory Phase
In our last blog, we talked all about optimizing the follicular phase, where the ovaries have been preparing an egg for ovulation. Following the follicular phase, we have the ovulatory phase, which typically occurs around days 13-15…
How to Nourish & Move Your Body For Easier Periods
The menstrual cycle is a natural and intricate biological process that occurs in the female body, typically lasting around 28 days. It involves the monthly release of an egg from the ovaries, and if fertilization does not occur, the shedding of the uterine lining, resulting in menstruation. There is much more significance to the menstrual cycle beyond reproduction and it impacts everything from energy levels to creativity, motivation, mental and physical health and overall well-being.
Create Your 2024 Holistic Wellness Plan
Happy New Year!
Going into a new year, it can feel both exciting and overwhelming as you set new goals, create new habits and develop healthy routines. In 2024, prioritizing our well-being has never been more crucial. In this blog post, we'll explore a step-by-step guide to creating your wellness plan for 2024, ensuring not only physical health but also mental and emotional balance…
How Inflammation Fuels Hormonal Imbalances + Our Top 10 Anti-Inflammatory Foods!
Inflammation is at the root of nearly every disease process. It contributes to hormonal imbalances, such as HPA-axis dysfunction, hypothyroidism, infertility, PCOS, irregular periods, as well as PMS and menopausal symptoms. The good news? There’s a lot you can do to bring inflammation down!
How to Optimize Your Defence Against Colds & Flus This Fall
Fall is such a beautiful time of year! It can also come with some unwelcome colds and flus. Fortunately, nature provides us with an array of natural tools we can use to fortify our immune systems. While creating a healthy, robust immune system is a year-round job, let’s discuss some ways we can support it going into the cooler months.
Easy Nutritional Ways to Support Elimination for Healthy Hormones
If you’ve been trying everything to balance your hormones, have more energy, improve your mood and feel balanced, but you haven’t addressed your gut health, you’re missing a huge piece of the puzzle. You can’t have healthy hormones without a healthy microbiome, good nutrition and efficient elimination…
8 Steps to Start Balancing Your Hormones for Weight Loss
There are many things you can do naturally to support your hormones in order to lose weight. First we want to build a healthy foundation. Building a healthy foundation consists of making certain nutritional and lifestyle changes, then we can build upon it with more targeted, specific nutrients, supplements that are specific to your body and needs.
5 Ways to Avoid Holiday Burnout
Holiday “Burn-Out” can occur for many reasons. The most common ones being stress, whether from doing too much, family situations or physical stress on our bodies from too many Christmas treats or lack of sleep. If you’re someone who’s been working hard at healing…
7 Necessary Nutrients for Thyroid Health
There are a lot of things that can interfere with the function of the thyroid gland, causing it to become over or more commonly, underactive. Some of those include…
Should You Go Plant-Based for Better Thyroid Function?
Before you decide to go plant-based for thyroid health, consider what you’ll be missing out on if you decide to eliminate meat. Additionally, this article will touch on some of the potential issues that can occur with plant-based diets and thyroid health.
3 Essential Tips for Lowering Inflammation
Inflammation is at the root of nearly all chronic disease. From heart disease and diabetes, to anxiety and depression, to hormonal imbalances, digestive issues, fatigue and poor immune function…