Ditch The Diet Studio - Fitness & Nutrition

Ditch The Diet Studio - Fitness & Nutrition No diets. No BS. Just real physiology- My name is Lilia and I am the Owner/CEO of Ditch The Diet Studio, Registered Holistic Nutritionist and Fitness Pro.

I’m Lilia — Midlife Metabolism & Women’s Health Practitioner (RHN) with 17+ years of experience helping women 40+ rebuild metabolism, hormones, digestion, blood sugar, and strength using The Midlife Rebuild Method™. I teach women over 40 who struggle with weight loss, menopause, and other health issues related to extra weight. I have over 15 years of experience in the fitness and nutrition world and helped hundreds of clients achieve their nutrition, fitness and weight loss goals across North America and Europe. As a founder of Russian Kettle Bell and Ditch The Diet Studio, I run a successful Fitness & Nutrition Studio and continue helping clients to improve their lives, both physically and emotionally. My practice is in Cobourg, Ontario, Canada - but I support clients all around the globe. Is weight loss your goal? Are you going through peri-menopause or menopause? If so, I offer a comprehensive weight loss, nutrition and fitness programs that get results! First time here? Be sure to grab my 7 day menopause reset here: https://www.ditchthediet.ca/optin-page-7-day-the-menopause-reset/

Flax Doesn’t Fix Blood Sugar. It Trains Your Metabolism.I want to share a story that comes up a lot with women in midlif...
01/21/2026

Flax Doesn’t Fix Blood Sugar. It Trains Your Metabolism.

I want to share a story that comes up a lot with women in midlife.

A client came to me worried about her blood sugar. She had been told she was “borderline,” and like many women, she went straight to cutting carbs and eating less. She was tired, hungry, and frustrated, and her numbers weren’t improving.

She had also tried adding flax on her own after seeing it recommended online, but nothing really changed. That’s because flax isn’t a magic fix. It only works when the body is ready for it.

In my Midlife Rebuild Method™, ground flax belongs in the REIGNITE phase, not earlier. This is the phase where digestion is stable, meals are structured, and the body is no longer in survival mode.

At this stage, flax isn’t used to heal the gut. It’s used to support metabolism by slowing how quickly sugar enters the bloodstream, reducing sharp spikes after meals, and easing the workload on the pancreas over time.

This only works when it’s part of a bigger picture. Adequate protein, consistent meals, hydration, and nervous system support all matter. Without those foundations, flax just becomes another thing women try and then blame when it doesn’t work.

For this client, once we stopped chasing quick fixes and focused on rebuilding her metabolism step by step, her energy improved, her cravings settled, and her blood sugar became more stable.

This isn’t about restriction or fear of food.
It’s about training the system to work better.

If you want the full recipe, comment REIGNITE or send me a DM.
I’ll ask you a few questions first to see if this phase is right for you.

Why I Created the Belly Reset ClinicI kept seeing the same pattern.Women doing “everything right” Eating better. Moving...
01/20/2026

Why I Created the Belly Reset Clinic

I kept seeing the same pattern.

Women doing “everything right”
Eating better. Moving more. Trying harder.
Yet feeling heavier, inflamed, and off in their own bodies.

Almost every conversation started with:
“My bloodwork is normal… but no one explained it.”
And then: “I still don’t feel right.”

That’s the moment women start doubting themselves.

Doctors rule out disease. That matters.
But many women are left stuck between “you’re fine” and “something is wrong,” with no one explaining the connection between symptoms and labs.

That’s why I created the Belly Reset Clinic.
Not to replace doctors.
But to help women understand their bloodwork, their symptoms, and what their body is actually asking for.

If you’ve ever felt dismissed or confused after an appointment, it’s not in your head, and you’re not broken.

👉 Comment CLINIC or DM CLINIC if this feels familiar.

I want to share a quick story about one of my clients.She came to me bloated, uncomfortable, and confused.She said she w...
01/19/2026

I want to share a quick story about one of my clients.

She came to me bloated, uncomfortable, and confused.
She said she was doing everything “right.”

She followed advice from TikTok.
More fiber. More seeds. More fermented foods. Probiotics. Raw veggies.
All the things people say are good for gut health.

Instead of feeling better, her symptoms got worse.
More bloating. More burning. More reflux. More discomfort after meals.

She didn’t fail.
She just skipped the first step.

When the gut is irritated or inflamed, the body isn’t asking to be pushed.
It’s asking to be calmed and protected.

This is exactly why, in my Midlife Rebuild Method™, we always start with the REPAIR phase.

Before adding fiber, before “healing foods,” before supplements, we focus on calming the gut lining and reducing irritation. One of the tools I often use at this stage is a flax-based mucilage preparation that gently coats and protects the digestive tract instead of stimulating it.

It’s not a cleanse.
It’s not detox.
It’s not about fixing things fast.

It’s about creating enough safety in the body so healing can actually begin.

Once my client’s symptoms settled, we moved forward.
Before that, nothing would have worked.

Gut health isn’t about doing more.
It’s about doing the right thing at the right phase.

If you want the full recipe, comment REPAIR or send me a DM.
I’ll ask you a few questions about your symptoms first to make sure it’s the right starting point for you.

I remember the first winter I trained outside with a kettlebell.Snow up to my boots. Cold in my lungs. Silence everywher...
01/17/2026

I remember the first winter I trained outside with a kettlebell.
Snow up to my boots. Cold in my lungs. Silence everywhere.

Most people would call that crazy.
I called it clarity.

If you know me, you know this already: I don’t live without my kettlebell. And that didn’t start as a fitness choice. It started as a survival one.

Fifteen years ago, I needed something that could hold me together — physically, mentally, emotionally. Something simple. Honest. Uncomplicated. Something that didn’t lie back to me.

So I picked up a kettlebell.

For years, I taught kettlebell classes. Long hours. Repetition. Discipline. And even now, they’re woven into my private training sessions and my own daily movement — at least 30 minutes a day, no matter the season.

What most people don’t realize is this:
The kettlebell didn’t just build my body. It built my capacity.

It taught me how to stay calm under load.
How to focus when things feel heavy.
How to generate power from the ground up.
How to breathe through discomfort instead of panicking.

That carries over into life more than people want to admit.

Every swing, every press, every grind asks something of you — coordination, strength, balance, presence. Your heart works. Your big muscles fire. Your mind has to be there. You can’t check out. You can’t fake it.

And over time, something shifts.

You don’t just get stronger.
You get steadier.
More confident.
More capable.

That’s why I talk about kettlebells and aging so much. Because aging well isn’t about looking young. It’s about staying powerful in a body that can still respond to life.

For women over 40, that matters. A lot.

For me, the kettlebell is non-negotiable.
It’s not a workout.
It’s a relationship.

So I’ll ask you this — and really think about it:
What’s the one thing in your life that keeps you strong when everything else feels heavy?

🤦‍♀️ If you know me, you already know this:I don’t do life without a kettlebell.I used to teach kettlebell classes about...
01/17/2026

🤦‍♀️ If you know me, you already know this:
I don’t do life without a kettlebell.

I used to teach kettlebell classes about 6 hours a week, and I still use kettlebells daily in my private training sessions—plus my own workouts, at least 30 minutes a day. Not because it’s trendy. Because it works.

I’ve been doing this for 15 years. That’s not an accident.
Kettlebells built my strength, my stamina, and my mental sharpness. They’ve kept me focused in business, resilient in life, and strong enough to age forward instead of breaking down.

That’s why I talk about kettlebells and aging so much.

This tool is brutally efficient:
• Strength training
• Core training
• Cardio
All in one shot. No fluff. No wasted time.

Every proper kettlebell move hits the big, powerful muscles—glutes, quads, hips—while driving your heart rate up fast. That’s how you burn 15–25 calories per minute without living in the gym.

And no, it’s not “just swinging.”
One kettlebell movement can recruit hundreds of muscles at once. That’s why it works when everything else stalls.

Why it’s a must-have for women over 40:
• Joint-friendly
• Builds muscle fast
• Boosts metabolism
• Supports bone density
• Improves balance and coordination (aka fall prevention)
• And yes… it’s actually fun

If you want to lose fat, get strong, and stop wasting hours on workouts that give you nothing back, kettlebells aren’t optional—they’re the smarter choice.

For me?
Non-negotiable.

Now tell me—what’s your must-have in daily life? 💬

Let’s stop pretending midlife weight struggles are about willpower.If they were, women over 40 wouldn’t be eating less, ...
01/16/2026

Let’s stop pretending midlife weight struggles are about willpower.
If they were, women over 40 wouldn’t be eating less, moving more, and still stuck.

I see this every single week in my studio.

Women walk in doing “all the right things.”
They’ve tried keto. Fasting. Cutting calories. Working out harder.
And when it doesn’t work, they assume they are the problem.

I know this story well — because I’ve lived it alongside them.

As a Registered Holistic Nutritionist and fitness coach, I’ve spent years watching smart, disciplined midlife women blame themselves for bodies that are simply responding to hormonal shifts, chronic stress, blood sugar chaos, and gut inflammation.

Your body isn’t broken.
It adapted.

But the wellness industry keeps selling one-size-fits-all diets built for 25-year-old men — then calls it “lack of commitment” when midlife women don’t respond. That’s not science. That’s nonsense.

In midlife, stubborn belly fat and fatigue are rarely about eating too much.
They’re about things no one explains:
• insulin resistance
• cortisol overload
• thyroid slowdown
• digestive stress

Ignore those, and no amount of willpower will save you.

That’s why I created the Midlife Belly Reset Clinic — not another diet, but a place to finally understand why your body is holding on and what it actually needs now.

No diet prison.
No punishment.
No guessing.

👇 Comment CLINIC if you’re ready to stop blaming yourself and start rebuilding properly.

Twist Your Coffee ☕️Most of us love our morning coffee.I do too. I’m not quitting. Ever.But here’s the thing no one tell...
01/15/2026

Twist Your Coffee ☕️

Most of us love our morning coffee.
I do too. I’m not quitting. Ever.

But here’s the thing no one tells you: coffee is acidic.
And if your diet is already heavy on stress, meat, grains, and not enough veggies (aka… real life), that daily cup can add to inflammation over time.

Healthy bodies like balance — slightly alkaline, not constantly acidic.

So no, don’t give up coffee.
Just be smarter about it.

👉 Add a pinch of cardamom to your coffee grounds before brewing.

Why?
• It helps neutralize acidity
• Easier on digestion
• Calms the jitters

Same coffee.
Less stress on your body.

That’s it. Short. Sweet. Done. ☕️😌

Twist Your Coffee ☕️ You don’t need to quit coffee to be healthy.You just need to stop letting it work against your body...
01/14/2026

Twist Your Coffee ☕️

You don’t need to quit coffee to be healthy.
You just need to stop letting it work against your body.

Coffee is acidic.
And when stress is high, digestion is slower, and veggies are optional (sound familiar?), that daily cup can add to inflammation.

Simple fix — no drama:

👉 Add a pinch of cardamom to your coffee grounds before brewing.
It helps soften acidity, supports digestion, and makes coffee easier on your nervous system.

Same ritual.
Smarter strategy.

☕️ How do you take your coffee?
Black / with milk / fancy latte / “don’t talk to me yet”

Drop it in the comments 👇

🥞 Build Muscle — Not Just MealsLilia here.Midlife isn’t the time for random eating or low-fat misery. Every bite either ...
01/13/2026

🥞 Build Muscle — Not Just Meals

Lilia here.
Midlife isn’t the time for random eating or low-fat misery. Every bite either supports your muscle, metabolism, and hormones… or quietly works against you.

This is one of my go-to protein meals for women over 40 — post-workout or as a balanced breakfast that doesn’t spike blood sugar or wreck digestion.

🥚 Savory Cottage Cheese Pancakes

Muscle-feeding. Blood sugar–friendly. Bone-supporting.

✨ Why this works

Cottage cheese → rich in slow-digesting casein protein to protect muscle

Eggs → choline + B vitamins for liver and hormone support

Oats or almond flour → steady carbs + fiber (no crash, no drama)

🛒 Ingredients

1 cup full-fat cottage cheese

2 whole eggs

1/3 cup ground oats or almond flour

Pinch of sea salt + turmeric

Optional herbs: parsley, chives

Optional add-in: chopped spinach (hello magnesium + fiber)

🔥 How to make

Mix all ingredients in a bowl until smooth

Heat a non-stick pan over medium with avocado oil or ghee

Scoop batter into small pancakes

Cook 2–3 minutes per side until golden

🍽 Serve with

Sautéed mushrooms

Avocado slices

Or a dollop of plain Greek yogurt for extra protein

💡 Hormone tip: Add a side of greens with olive oil + lemon. Simple. Effective. Underrated.

If you’re tired of eating “healthy” but still feeling weak, puffy, or stuck — your meals need to work with your biology, not against it.

👉 Save this. Try it. And if you want help building meals that actually move the needle in midlife, DM me “STRONG.”

Why are we still treating menopause like a dirty secret?Let’s be honest.Menopause isn’t rare.It isn’t a weakness.And it ...
01/09/2026

Why are we still treating menopause like a dirty secret?

Let’s be honest.
Menopause isn’t rare.
It isn’t a weakness.
And it definitely isn’t something women should suffer through quietly.

Yet somehow, the moment women hit this phase of life, we’re expected to:
• Push through exhaustion
• Laugh off brain fog
• Ignore weight gain
• Accept mood swings as “just aging”
• And stay polite about it all

Meanwhile… half the population will experience menopause.

So why the silence?
Why the shame?
Why are women still being dismissed, misdiagnosed, or told to “just deal with it”?

Menopause is not the end of vitality.
It’s not a punchline.
And it’s not something to hide.

It’s a biological transition that deserves education, support, and real solutions — not jokes, stigma, or gaslighting.

I’ll say it plainly:
The problem isn’t menopause.
The problem is how little we talk about it — and how badly women are supported through it.

Let’s change that.

👇 Tell me this:
What’s ONE thing you wish someone had told you about menopause earlier?
Or… what’s the symptom no one warned you about?

Let’s talk. Loudly.

It’s January, and everywhere I look, women are going dry.Dry January.No alcohol for 30 days.Reset. Detox. Discipline.I’l...
01/09/2026

It’s January, and everywhere I look, women are going dry.

Dry January.
No alcohol for 30 days.
Reset. Detox. Discipline.

I’ll be honest — I never fully understood this approach.

Not because I’m pro-alcohol, but because I kept seeing wildly different outcomes. Some women felt amazing. Others felt anxious, exhausted, emotionally off… and quietly blamed themselves.

That never sat right with me.

So instead of jumping on the trend, I did what I always do when something doesn’t add up — I researched it. Nervous system biology, hormones, physiology, and the data we do (and don’t) have on midlife women.

Here’s the truth most women aren’t told:

Dry January doesn’t fix anything.
It reveals things.

For some women, removing alcohol feels incredible. Better sleep. More stable energy. Fewer symptoms.

For others, the opposite happens. Anxiety spikes. Sleep falls apart. Emotions feel louder.

That doesn’t mean you failed.
It means your body was relying on alcohol for something.

In midlife, alcohol is often a nervous system shortcut — a stress buffer, a way to exhale at the end of a long day. Remove it without replacing what it was doing, and your body notices immediately.

That’s biology. Not weakness.

This is also why blanket rules don’t work — and why long-living cultures focus less on quitting and more on context: food, connection, rhythm, recovery.

So if you felt better without alcohol — that’s information.
If you felt worse — that’s also information.

The real question isn’t:
“Should I drink or not?”

It’s:
“What does my body need right now to feel supported?”

I’m curious — did you try Dry January this year?
And if you did… how did it actually feel in your body?

No judgment. Just real conversation.

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450 Campbell Street , Unit 6
Cobourg, ON
K9A4C4

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Wednesday 8:30am - 7pm
Friday 8:30am - 7pm

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Train right for your age, Eat right for your age to prolong your longevity.

My name is Lilia and I am a Registered Holistic Nutritionist and the Owner of Ditch The Diet Studio in Cobourg, Ontario and all around the world. I teach women over 40 how to train right and eat right for their age so that they prolong their longevity. I have over 15 years of experience in the fitness and nutrition world and helped hundreds of clients achieve their nutrition and weight loss goals across North America and Europe. As a founder of Russian Kettle Bell and Ditch The Diet Studio, I run a successful Fitness & Nutrition Studio and continue helping clients to improve their lives, both physically and emotionally. Is weight loss your goal? Are you going through peri-menopause, menopause or post menopause? If so, I offer a comprehensive weight loss programs just for you that get results! First time here? Be sure to grab my 5 DAY GET FIT OVER 45 CHALLENGE: https://ditchthediet.lpages.co/5-day-get-fit-over45-challenge