What are the opening hours?

Monday 11am - 7pm Tuesday 11am - 7pm Wednesday 10am - 7pm Thursday 11am - 7pm Friday 11am - 7pm Saturday 11am - 7pm

Chrono Biology Nutrition and Wellness Consulting

Home
Canada
Kitchener, ON
Chrono Biology Nutrition and Wellness Consulting

Award-winning, expert online nutritionist empowering women in menopause to thrive through gut health and wellness.

🌸Helping women in menopause embrace their Second Bloom
🌿Gut health | 🕰️Chronobiology | 🍎Natural wellness
✨Say hello to energy, balance, & harmony

chrononutritionist.com Through personalized nutrition plans, compassionate guidance, and a deep understanding of your unique body, we’ll help you regulate digestion, stabilize energy levels, curb cravings without restriction, reconnect with food, and feel grounded, energized, and in control of your health—one aligned meal at a time.

08/27/2025

What is your favorite fermented food? 🤔

Fermented foods have been enjoyed for centuries, not only for their unique flavors but also for their powerful health benefits. For women in menopause, they can be especially supportive.

Fermentation creates beneficial bacteria known as probiotics, which help support gut health. A healthy gut can improve digestion, reduce bloating, and strengthen the immune system. During menopause, when hormonal changes may affect digestion, sleep, and even mood, nurturing gut health can make a real difference.

Fermented foods also help the body absorb nutrients more effectively, supporting bone strength, steady energy, and overall well-being. They can even help calm inflammation and bring the body back into balance.

There are many types of fermented foods to explore, including yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, and pickled vegetables. Each offers unique flavors and benefits, and adding variety keeps your meals both nourishing and exciting.

Now it’s your turn, what fermented food do you enjoy most? Let's inspire each other to nourish our gut health and our bodies! 🩷

08/19/2025

Supporting your gut is one of the kindest things you can do for yourself in menopause.

During menopause, your gut health plays an essential role in supporting digestion, balancing hormones, and boosting overall well-being. Incorporating gut-friendly foods into your day, and enjoying them as part of a balanced diet, can help you feel more energized, balanced, and at ease in your body.

Here are 5 gut-friendly foods to add to your diet today:
1. Fermented Foods (yogurt, kefir, sauerkraut, kimchi)
2. Leafy Greens (spinach, kale, Swiss chard)
3. Flaxseeds
4. Berries (blueberries, raspberries, strawberries)
5. Legumes (lentils, beans)

These foods can help regulate digestion, reduce inflammation, nourish your heathy gut bacteria and balance your microbiome. Supporting your gut health can be both delicious and nourishing, when you choose foods that love your body back.

If you are looking for personalized nutrition support and guidance on your menopause journey, I am here to help. Together, we can create a nutrition and wellness plan that supports your gut health, as well as your body’s unique needs, goals, and lifestyle. Whether you want to improve digestion, manage energy levels, balance hormones, or simply feel more confident in your food choices, I can provide practical guidance tailored to you. You deserve to feel your best and to thrive through menopause. Let me help you get there.

🌼 chrononutritionist.com

08/15/2025

Healthy Bones, Starts With A Healthy Gut! 🥑

Bone health is a key concern during menopause. As estrogen levels decline, the body’s ability to maintain bone density naturally decreases, increasing the risk of osteoporosis. While calcium and vitamin D are essential, there is another important factor in bone health and strength: the health of your gut microbiome.

A diverse and balanced gut microbiome helps the body absorb and utilize nutrients critical for bone health, including calcium, magnesium, and vitamin K2. Certain beneficial gut bacteria can also produce short-chain fatty acids that may reduce inflammation and support bone-building cells. Conversely, an imbalanced gut can impair nutrient absorption and contribute to chronic inflammation, both of which may accelerate bone loss.

Supporting your gut health during menopause is not just about digestion. It is also about supporting strong, healthy bones.

Here are 4 ways to support your gut health in menopause:
• Eat a variety of fibre-rich plant foods throughout the day 🍎 to nourish beneficial bacteria
• Include fermented foods like kefir, sauerkraut, or miso for probiotic support
• Avoid excessive added sugars and ultra-processed foods that can disrupt microbial balance
• Stay physically active to promote both bone strength and a healthy microbiome

By caring for your gut, you are also investing in the long-term health of your bones. A balanced approach to diet, lifestyle, and exercise can make a significant difference in how your body transitions through menopause and beyond.

08/05/2025

"Nothing tastes as good as healthy feels." - Anonymous

During menopause, it is easy to feel at odds with your body. Shifts in hormones, appetite, and energy can leave you wondering what your body truly needs. The answer often begins with nourishment.

Eating well is not about bland meals or restriction. It is about balance and moderation. Healthy can taste deeply satisfying. It can be warm, comforting, and exactly what your body craves. 𝗧𝗵𝗶𝗻𝗸 𝘃𝗶𝗯𝗿𝗮𝗻𝘁 𝗺𝗲𝗮𝗹𝘀 𝗳𝘂𝗹𝗹 𝗼𝗳 𝗳𝗹𝗮𝘃𝗼𝘂𝗿, 𝗰𝗼𝗹𝗼𝗿, 𝗮𝗻𝗱 𝗻𝗼𝘂𝗿𝗶𝘀𝗵𝗺𝗲𝗻𝘁 𝘁𝗵𝗮𝘁 𝗹𝗲𝗮𝘃𝗲 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝘀𝗮𝘁𝗶𝘀𝗳𝗶𝗲𝗱 𝗮𝗻𝗱 𝘀𝘁𝗿𝗼𝗻𝗴 —𝗮𝗻𝗱 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝘀𝗲𝗶𝘇𝗲 𝘁𝗵𝗲 𝗱𝗮𝘆.

When you choose foods that support your body’s changing needs, you begin to feel clearer, lighter, more energized, more rested, and more at home in your body. That feeling is worth every bite.

You don’t have to choose between feeling good and enjoying your food. You can have both. 🩷

07/29/2025

🥑 10 Foods to Eat Daily for Hormone Balance During Menopause

Navigating menopause can feel overwhelming, but the foods you eat can make a powerful difference in how you feel each day. Focusing on eating a balanced, nutrient-dense diet every day can support your body’s natural ability to regulate and balance hormones.

Here are ten hormone-supportive foods to add to your diet today:

𝟭. 𝗙𝗹𝗮𝘅𝘀𝗲𝗲𝗱𝘀 – Rich in lignans, which gently support estrogen balance.
𝟮. 𝗧𝗼𝗳𝘂 (and other soy foods like tempeh, edamame) – Contains isoflavones, plant-based compounds that support hormonal balance and may ease hot flashes.
𝟯. 𝗖𝗿𝘂𝗰𝗶𝗳𝗲𝗿𝗼𝘂𝘀 𝘃𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀 𝗮𝗻𝗱 𝗟𝗲𝗮𝗳𝘆 𝗴𝗿𝗲𝗲𝗻𝘀 🥦 – Help the body metabolize estrogen effectively.
𝟰. 𝗪𝗶𝗹𝗱-𝗰𝗮𝘂𝗴𝗵𝘁 𝗳𝗮𝘁𝘁𝘆 𝗳𝗶𝘀𝗵 – A source of omega-3s, which reduce inflammation and support hormone regulation and contains protein for hormone production and repair.
𝟱. 𝗔𝘃𝗼𝗰𝗮𝗱𝗼𝘀 – Provides healthy fats essential for hormone production and regulation and fibre for blood sugar balance, which helps support adrenal health and helps prevent hormonal imbalances.
𝟲. 𝗡𝘂𝘁𝘀 𝗮𝗻𝗱 𝘀𝗲𝗲𝗱𝘀 – Offers key minerals like magnesium, zinc, and selenium that support hormonal pathways.
𝟳. 𝗕𝗲𝗿𝗿𝗶𝗲𝘀 🫐 – Packed with fibre and antioxidants to ease oxidative stress and support adrenal function.
𝟴. 𝗘𝗴𝗴𝘀 🥚 – Provides essential nutrients like vitamin D and choline, important for hormone synthesis.
𝟵. 𝗙𝗲𝗿𝗺𝗲𝗻𝘁𝗲𝗱 𝗳𝗼𝗼𝗱𝘀 – Supports gut health and estrogen metabolism with probiotics.
𝟭𝟬. 𝗕𝗲𝗮𝗻𝘀 𝗮𝗻𝗱 𝗹𝗲𝗻𝘁𝗶𝗹𝘀 – High in protein that supports hormone production and repair and fibre for blood sugar balance, helping prevent hormonal imbalances related to cortisol spikes.

🌸 chrononutritionist.com

07/22/2025

Bone-Boosting Breakfast To Support Your Bone Health

For women navigating menopause, maintaining bone health becomes more essential than ever. During menopause, women experience a natural decline in estrogen, which plays a vital role in maintaining bone density. This 𝗦𝗽𝗶𝗻𝗮𝗰𝗵 𝗮𝗻𝗱 𝗖𝗵𝗲𝗲𝘀𝗲 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗕𝘂𝗿𝗿𝗶𝘁𝗼 is a powerful start to your day—rich in calcium, magnesium, protein, phosphorus, and a source of vitamin D, all key nutrients that support bone structure and strength during menopause.

Spinach and Cheese Breakfast Burrito

Ingredients
• 2 cups baby spinach
• 6 large eggs
• 3 large whole wheat tortillas
• ⅓ cup shredded cheddar cheese
• 1 cup black beans
• 1 tbsp extra-virgin olive oil
• Pinch of salt and ground black pepper

How to Make It
1. Whisk eggs, salt, and pepper in a bowl.
2. Heat oil in a large non-stick pan, sauté spinach for 1 minute.
3. Add in eggs and cook until eggs are just set.
4. Fill each tortilla with ½ cup egg mixture, ⅓ cup beans, and 1 tbsp cheese.
5. Roll, serve, and enjoy!

07/15/2025

Struggling with digestion in menopause? You're not alone.

Many women experience digestive issues during menopause, including bloating, irregular digestion, and general discomfort. But it’s not just what you eat that matters. 𝘞𝘩𝘦𝘯 𝘺𝘰𝘶 𝘦𝘢𝘵 is just as important and can play a powerful role in how you feel.

In my latest blog, I dive into circadian rhythm eating, the connection between meal timing and hormonal shifts during menopause, 𝗮𝗻𝗱 𝗵𝗼𝘄 𝘀𝗺𝗮𝗹𝗹 𝘀𝗵𝗶𝗳𝘁𝘀 𝗶𝗻 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂 𝗲𝗮𝘁 can help support smoother digestion, more consistent energy, and a greater sense of balance.

You’ll also find practical tips you can start using today.

🌸 Read the article here: https://chrononutritionist.com/blog/the-second-bloom/the-best-time-to-eat-for-better-digestion-during-menopause

07/08/2025

Menopause is a natural life transition, but the changes it sometimes brings—like hot flashes, mood shifts, and sleep disruption—𝘤𝘢𝘯 𝘰𝘧𝘵𝘦𝘯 𝘧𝘦𝘦𝘭 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘣𝘶𝘵 𝘦𝘢𝘴𝘺. Nutrition can play a powerful role in supporting your well-being through this transition. One group of nutrients that often gets overlooked is phytoestrogens.

𝗣𝗵𝘆𝘁𝗼𝗲𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝘀 are naturally occurring compounds found in certain plant foods that mimic the effects of estrogen in the body. While they are not hormones, they can interact with estrogen receptors in the body and may help gently support hormone balance, especially as estrogen levels decline during menopause.

Phytoestrogens are found in a variety of whole foods, including:
• 𝗦𝗼𝘆 𝗳𝗼𝗼𝗱𝘀 like tofu, tempeh, miso, and edamame 🫛
• 𝗙𝗹𝗮𝘅𝘀𝗲𝗲𝗱𝘀 𝗮𝗻𝗱 𝘀𝗲𝘀𝗮𝗺𝗲 𝘀𝗲𝗲𝗱𝘀, rich in lignans
• 𝗟𝗲𝗴𝘂𝗺𝗲𝘀 such as chickpeas, lentils, and beans
• 𝗪𝗵𝗼𝗹𝗲 𝗴𝗿𝗮𝗶𝗻𝘀 like oats, rye, and barley
• 𝗙𝗿𝘂𝗶𝘁𝘀 𝗮𝗻𝗱 𝘃𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀 such as berries, apples 🍏, carrots, and cruciferous vegetables

A balanced diet that includes these foods can be a 𝘨𝘦𝘯𝘵𝘭𝘦 𝘺𝘦𝘵 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦 𝘸𝘢𝘺 to support your hormonal health during menopause.

If you're navigating menopause and looking for nutritional guidance, I offer personalized support to help you feel more balanced, energized, and in control of your health. Ready to take the next step? Book a free discovery call and let’s create a personalized nutrition and wellness plan that supports your hormones, your energy, and your overall well-being.

🌸 chrononutritionist.com

07/05/2025

Menopause is a natural and powerful life transition. But it can also bring challenges—fatigue, sleep disruptions, mood shifts, bone changes, and more. As hormone levels shift, your body has different needs, and 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘦𝘢𝘵 can play a powerful role in helping you thrive during this transition.

Here are 6 nutrients to prioritize during menopause:

𝟏. 𝐂𝐚𝐥𝐜𝐢𝐮𝐦 – As estrogen levels decline, bone density can decrease. Calcium becomes essential to help reduce the risk of osteoporosis and support long-term skeletal health. Aim to include calcium-rich foods such as kale 🥬, collard greens, yogurt, chia seeds, sesame seeds, almonds, tofu, legumes, cheese, and sardines.

𝟐. 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐃 – Works with calcium to keep bones strong and supports mood and immunity. Consider safe sun exposure and vitamin D rich foods like wild-caught salmon, mackerel, eggs, and supplementing.

𝟑. 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 – Known as the “calming mineral,” it supports sleep, mood, stress management, muscle function, and bone health. Find it in pumpkin seeds, spinach, avocados 🥑, dark chocolate, and legumes.

𝟒. 𝐁 𝐕𝐢𝐭𝐚𝐦𝐢𝐧𝐬 – Essential for energy, brain health, mood regulation and the nervous system. B12 absorption can decrease with age. Include a variety of foods like whole grains, legumes, eggs, nutritional yeast, and leafy vegetables to stay nourished.

𝟓. 𝐎𝐦𝐞𝐠𝐚-𝟑 𝐅𝐚𝐭𝐭𝐲 𝐀𝐜𝐢𝐝𝐬 – Omega-3s are anti-inflammatory powerhouses that support brain health, heart health, and may even help reduce the severity of hot flashes. Add flaxseeds, chia seeds, walnuts, and fatty fish like salmon or sardines into your week.

𝟔. 𝐅𝐢𝐛𝐫𝐞, 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 & 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐅𝐚𝐭𝐬 – Protein, healthy fats, and fibre are especially important for women in menopause because they help preserve muscle mass, support hormone and heart health, and promote gut health and blood sugar balance.

Prioritizing these key nutrients can truly support your overall health and well-being during menopause, helping you not just manage the symptoms but embrace this new chapter with vitality and confidence.

06/26/2025

It’s not just in your head. Many women notice changes in their metabolism during menopause—and it can understandably be frustrating when what 𝘶𝘴𝘦𝘥 𝘵𝘰 𝘸𝘰𝘳𝘬 suddenly doesn’t.

So, what’s really going on?

During menopause, estrogen levels naturally decline. Estrogen is more than just a reproductive hormone—it also influences how your body stores fat, regulates appetite, and manages insulin. Lower levels can mean: a reduction in muscle mass, slower calorie burn at rest, reduced insulin sensitivity (making it easier to store fat), and increased fat storage around the belly.

But here’s the good news: this shift isn’t a sign that your body is betraying you. It’s a natural transition—and with the right nutrition, your metabolism can still thrive.

Here are 5 ways to support and rebalance your metabolism:
• 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 – Helps maintain muscle (which boosts metabolism).
• 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝘆𝗼𝘂𝗿 𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿 𝘄𝗶𝘁𝗵 𝗳𝗶𝗯𝗿𝗲, 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗳𝗮𝘁𝘀 🥑, 𝗮𝗻𝗱 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 – Prevents insulin spikes that can slow metabolism and increase cravings.
• 𝗘𝗮𝘁 𝗲𝗻𝗼𝘂𝗴𝗵 (𝘆𝗲𝘀, 𝗲𝗻𝗼𝘂𝗴𝗵!) – Undereating can slow metabolism further, making it harder to maintain energy and a healthy weight.
• 𝗠𝗮𝗻𝗮𝗴𝗲 𝘀𝘁𝗿𝗲𝘀𝘀 𝗮𝗻𝗱 𝗴𝗲𝘁 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝘀𝗹𝗲𝗲𝗽 – Helps regulate hormones like cortisol and insulin, which influence fat storage, hunger, and how efficiently your body burns energy.
• 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻 𝟮-𝟰𝘅 𝗮 𝘄𝗲𝗲𝗸 💪 – Helps keep your metabolism active and efficient

With support, your body can feel strong, balanced, and energized again. You don’t have to navigate this transition alone. Start with small, nourishing steps today, and give yourself the care you truly deserve.

06/18/2025

Clean eating is more than just a trend—it’s a powerful commitment to fueling your body with real, nourishing foods that support lasting health and energy. This eBook is your motivational companion on that journey, offering practical tips, everyday st...

06/16/2025

🌙 The Best Time to Eat for Better Digestion During Menopause

Menopause can change a lot—your hormones, your sleep, your energy, and even your digestion.

If you're feeling more bloated after meals, waking up with an uncomfortable stomach, or struggling with irregularity, when you eat might be just as important as what you eat.

Let’s talk circadian rhythm eating—a powerful, natural way to support your digestion and hormone balance during menopause.

⏰ What is Circadian Rhythm Eating?
Your body follows a natural 24-hour clock, known as your circadian rhythm. It affects everything from sleep to digestion to metabolism. Your gut is most active during the day—especially earlier in the day—and starts to “slow down” in the evening to prepare for rest and repair.

When we eat late at night, we’re asking our digestive system to do heavy lifting when it’s least prepared. That can lead to: sluggish digestion, increased bloating or acid reflux, poorer sleep quality, and blood sugar imbalances.

🕕 Why Earlier Dinners Help (Especially Now)
During menopause, your estrogen and progesterone levels drop—and those hormones play a role in gut motility (how food moves through your system), enzyme production, and how your body handles stress. That means digestion can naturally slow down.

Eating earlier in the evening—ideally 3-4 hours before bedtime—can:

💫 Give your gut time to process before rest
💫 Reduce nighttime bloating and discomfort
💫 Support deeper, more restorative sleep
💫 Improve insulin sensitivity and metabolism

💡 Gentle Shift, Big Impact
Start small. If dinner is usually at 8:30 PM, aim for 7:30. Gradually shift earlier and notice how your body responds. Pair it with a lighter, easier-to-digest meal if needed—think roasted veggies, wild salmon, or a nourishing soup.

Menopause isn’t an ending—it’s an invitation to listen to your body in a deeper way. Honouring your natural rhythms is one of the most loving things you can do for your digestion, your energy, and your overall well-being.

Address

Kitchener, ON

Opening Hours

Monday	11am - 7pm
Tuesday	11am - 7pm
Wednesday	10am - 7pm
Thursday	11am - 7pm
Friday	11am - 7pm
Saturday	11am - 7pm

Telephone

+16474926430

Website

https://www.chrononutritionist.com/

Alerts

Be the first to know and let us send you an email when Chrono Biology Nutrition and Wellness Consulting posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Chrono Biology Nutrition and Wellness Consulting:

Want your practice to be the top-listed Clinic in Kitchener?