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Dr. Tamarah Chaddah, ND

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Canada
Aurora, ON
Dr. Tamarah Chaddah, ND

Helping women reclaim vitality through pre menopause, perimenopause, menopause, and beyond.

09/12/2025

Your friendly Friday reminder.

Share with someone who needs it 💖

09/02/2025

As the seasons shift, I like to take a moment to reset, not just in my routines, but also in how I’m supporting my body during this phase of life. Fall feels like the perfect time to refocus, slow down, and be a little more intentional. Here’s what I’m leaning into right now:

1. Getting Back Into Meal Prep (Without the All-Or-Nothing Mindset)

Meal prepping is one of those habits that makes a big difference, but it can feel daunting if we think it has to be “all or nothing.” I’m getting back into it in a way that feels realistic and nourishing, not rigid.
Because when we plan ahead, we take some of the daily decision-making off our plates (pun intended).

It helps reduce stress, support balanced blood sugar, and makes it easier to stay aligned with our nutritional goals, especially if we’re working on increasing things like protein and fiber, which are so important during perimenopause and beyond.

It also saves time. Instead of cooking from scratch every day, a little prep once or twice a week makes a big difference on those extra-busy mornings, workdays, or evenings when energy is low.
Most of all, it brings a sense of calm to the week. No more standing in front of the fridge wondering what’s for dinner, just simple, nourishing meals already planned out.

2. Focusing on Non-Aesthetic Strength Goals

As someone who loves movement, I’ve found that having a strength goal (not tied to how I look) keeps things fun and motivating. It’s not about chasing perfection, it’s about progress, empowerment, and discovering what my body is capable of.

This fall, I’m working toward doing an unassisted pull-up. I’m not sure if I can do one yet, but that’s part of the excitement. I know the journey will make me feel stronger, more grounded, and more connected to my body.

Especially during perimenopause, when so much is shifting, goals like this remind us that we’re still growing and evolving in powerful ways.

3. Checking In On My Lipids

As I get closer to menopause, keeping an eye on my cardiovascular health is a top priority. For me, that means checking my lipid panel regularly, especially since I’ve made some changes to my diet and want to see how that’s reflected in my

08/27/2025

Book your fall visit in the link in bio! I'm currently booking into October for new patients, so book ahead!

07/11/2025

These signs are a responses to stress, fear, and an internal dialogue that tells you your worth is tied to how you look or what you weigh.

But you are more than your body.

Research shows that hormonal fluctuations, especially the combination of rising estrogen and progesterone, can increase binge eating and body dissatisfaction during ovulatory cycles.

This is a real, biological shift, not just a mindset issue or "willpower"

Please, if any of this sounds familiar, reach out. Talk to someone.

You are not alone, and you don’t have to navigate this quietly.

07/01/2025

Strength After 40 – Part 4 💪

Am I exercising… or am I training?

This question changed everything for me.

For years, I worked out to burn calories. Chasing a number on the scale, trying to shrink myself. But something shifted in my 40s. My body started changing (hello, perimenopause 😅) and I realized I needed a new approach.

Now, I train to get strong. To support my bones, preserve muscle, and feel powerful in my skin. Lifting heavier, focusing on form, and fueling my body with intention.

If you’re over 40, this is your reminder: it's not just about burning calories anymore. It’s about building strength, resilience, and energy for the life you want to live, today and in the years to come.

Let your workouts work for you. You deserve to feel vibrant, balanced, and strong. :heart:

Have you made the shift from exercising to training? I’d love to hear your story, share it in the comments!
--

01/16/2025

“I feel like I can think again!”

“My sleep is SO much better, I am back to sleeping through the night.”

“I finally have my energy back.”

“I haven’t had one hot flash since I last saw you.”

“My mood feels more regulated, and I am way less irritated.”

“I have so much more sensation down there.”

“I feel like myself again!”

Menopause Truth:

HRT is not for everyone, but for many, it can be a total gamechanger. Sometimes I think we don’t say this enough, getting caught up in the conversation of risk, but we forget to emphasize the massive benefits.

Yes, it’s a very nuanced conversation that includes addressing the pros and the cons of hormone therapy with each individual person who is considering it

And yes, there are some contraindications (as with any medication).

And no, hormones don’t fix everything. BUT, there is also a reason why there is such a buzz about it, because many feel much better when they take it, FULL STOP.

And that’s one of the biggest menopause truths.

Interested in starting the conversation? DM me today!

01/08/2025

Happy 2025! 👋 Raise your hand if this is a time of goal setting and resolutions for you. Read on to see how I’m doing things a bit differently this year. 😜

In many ways, I love this time of year. I like the idea of setting new intentions for the next year and reflecting on the direction I would like to move and how I can make that happen.

This year, I did things a little differently. Inspired by the one and only , I did a yearly audit where I pulled out my photo reel and reviewed the last year month by month and took stock of the things I did, and what I was most proud of.

The key is that I did this before setting new intentions to help give me perspective on the year that had just passed and all the joys and challenges that came with it.

Too often, we are on to the next thing without appreciating all we have accomplished, and it can be good practice to spend some time reflecting on this.

For me, this was a great way to start the year, and I want to challenge you to do the same.

Ask yourself, what worked this past year for you? What didn’t? Are there health-related things you did you are proud of? Are there things you can continue to build on?

Let me know your answers below! Happy goal-setting!

01/02/2025

👉Questions to ask yourself for a better workout in 2025:

PSST SAVE THIS FOR LATER!

1. Am I lifting more than I did last week?
If we are aiming to build more muscle this year, then we should be focusing on progressively overloading, meaning the weights we are lifting should get heavier over time. If you are still lifting the same weight you did a few weeks or months ago, its time to challenge yourself with more.

2. What muscle am I working?
Focusing on the muscle you are intending to work is a great practice to be more present in your workout, and putting your mind to muscle can yield better results. Asking yourself this question before starting an exercise can also really help to improve your form. Many different muscles can take over during a lift and youll be surprised what focusing on the right one does for your workout.

3. Have I fueled properly for this session?
This is a huge focus for me in 2025, as I have notoriously been fasting for my workouts. This was not something I intended to do, it was just the way my routine was shaking out, however I was sacrificing performance here and have found that with a little bit (say 30grams) of a carb top up before my exercise I am able to lift more and push myself to a new level

4. Am I exercising or am I training?
My coach asked me this and it really made me think. Am I using this session to exercise and burn calories? Or am I using it to train and build muscle? For women in Perimenopause, we need to be building muscle, which mean weight sessions should be challenging, and designed to get us stronger. Our focus should be on lifting heavier weights, with good form and not on how many calories we are burning. Calorie burning should come from your everyday steps and movement, not from your weight training sessions.

SAVE THIS FOR LATER!

12/19/2024

It's (almost) tiiiiiiiime! ⛄🎅🎄

Wishing you a safe and relaxing holiday season! Thank you for being here, it truly means the World!

🎄 🎄🎅🎁

12/12/2024

The truth is, most of those who have a good foundation of health, like health habits built over time will have minor deviations and jump back in the next day after a “set-back”.

Sure, sometimes this can affect our rate of progress, but it can also help us to move closer to our goals in a realistic way.

PRO TIP: You also don’t have to wait until January to start supporting your health. Sometimes being mindful of your goals through the holiday season can help you ease into January aligned with where you want to be in the new year.

Take some time to think about what your vision is for 2025 and start today, the sooner the better😊 LMK your biggest health goal for 2025 in the comments!

Address

372 Hollandview Trail, Suite 205
Aurora, ON
L4G0A5

Opening Hours

Monday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm

Website

https://www.drchaddahnd.com/

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