A.D. Naturopathy, 1242 Chem. du Bord-de-l'Eau, Montreal, QC (2025)

12/20/2025

How I’m making my holiday treats healthier this year 🎄✨

• I’m not stressing about grass-fed butter or conventional sugar 🧈
One ingredient choice isn’t going to make or break my health.

• I’m going into each event focused on who I’m spending time with — not how much I’m going to eat 🤍
That’s the whole point of the holidays.

• Even if I overdo it, I trust my body will be okay 💪🏽
It knows how to handle real life.

• I don’t need everything on the dessert table at once 🍰
I can enjoy something now and save the rest for another day.

• Saying no to a second slice is allowed — and so is saying yes if it was just that good 😉
Both can exist.

✨ That’s what balance actually looks like.

👇 Which one do you need to hear the most right now?

Holiday eating, Christmas food, holiday treats, Christmas baking, holiday baking

12/16/2025

Chocolate chip/zucchini oatmeal bread 🍞🍫

Gluten free, dairy free and refined sugar free!

I love making sweet breads like this one as snack option (paired with a shake) or as a carb source for when I’m not in the mood for the usual rice, potatoes etc 😉

This bread is so easy to make and makes it so much easier for me to stay on track with my health goals because I feel like I’m eating dessert every day! (Who doesn’t want that? 😝)

For my PCOS girlies this bread is great to start increasing your carb intake without needing to eat ton more food!

PS: grated carrots makes the bread taste even better! 🥕

✨Let me know if you try this!

For full recipe DM me “bread” 📲

12/11/2025

Healthy eating does NOT have to be boring — honestly, it shouldn’t be 😌✨
You can eat well, enjoy your food, and still stay on track… but yes, you need to make intentional time for it. Here’s how I keep things simple and delicious 👇🏽🍽️

🍅 Prep in advance — even chopping veggies or cooking a batch of protein makes your whole week easier.
🍝 Keep store-bought tomato sauce on hand (clean ingredients!) for quick meals.
🥞 Protein breads & pancakes are lifesavers on busy days — fast, filling, and macro-friendly.
🥩 Marinate your meats and freeze them so flavor is already built in.
🌿 Learn basic flavors + cooking methods — once you master this, healthy eating becomes effortless.
🥗 Build balanced plates: protein + fiber + whole carbs + healthy fats.
🔥 Make it fun — add spices, herbs, textures, colors… it truly changes everything.

If you’re tired of bland meals or feeling lost in the kitchen, you’re not alone — and you don’t have to figure it out by yourself 🤍

👇🏽 Comment “MEAL PREP” and I’ll reach out to help you get started with a plan you’ll actually enjoy! 🍽️✨

12/10/2025

If you’re not pulling funny faces on upper body day… you’re probably doing it wrong 😅💪

I know a lot of women want Pilates arms with gym girl legs & glutes 🍑✨
But here’s the reality no one wants to admit 👇

🔥 Weak upper body = stalled lower body progress.

Your back, shoulders, arms, and core play a huge role in:
• better squat & hinge mechanics
• heavier loads on leg day
• more stability and control
• less injury + better recovery

👉 Even ONE proper upper body strength + hypertrophy day per week can completely change how strong you feel on glute days.

✨ Bonus truth:
That hourglass shape you’re chasing isn’t built with endless abs—it’s built with shoulders + back. Wider upper body ➝ smaller-looking waist ➝ balanced physique 😘

💡 Pro tips:
• Train upper body with intent, not just “for tone”
• Progress your weights (yes, women can lift heavy)
• Don’t skip pulling movements—your glutes will thank you

👇 Ready to train smarter instead of just harder?
Comment “UPPER” and I’ll show you how to structure your week for curves, strength, and balance 🔥

Gym girls, fitness tips, gym tips, Montreal, Workout advice, PCOS workouts

12/09/2025

If you’ve been told painful or irregular periods are normal — they’re not.
And if the first solution offered is “go on the pill,” it’s time to pause.

Your cycle is a vital sign. Pain, heavy bleeding, PMS, clots, missed periods, or unpredictable cycles are signals — not flaws. They can point to hormone imbalances (estrogen/progesterone), inflammation, blood-sugar issues, gut dysfunction, nutrient deficiencies, or chronic stress.

The pill may silence symptoms, but it doesn’t fix the cause — and often depletes key nutrients your body needs to heal.

✨ There are root-cause approaches
✨ There are natural supports that work
✨ You don’t have to suffer every month

💬 Comment “PERIOD” if you want to learn what your symptoms are actually telling you 🌿

12/02/2025

Carbs aren’t the problem — the misinformation is.
With PCOS, cutting carbs tanks your energy, spikes cortisol, slows your metabolism, and makes your cravings even worse.
Balanced, whole-food carbs actually support your hormones by stabilizing blood sugar, lowering inflammation, supporting thyroid function, and helping ovulation.
Women don’t heal by starving… they heal by eating properly.
If you’re ready to reduce symptoms, feel lighter, and get your cycle back on track, I can guide you. 🍞🤍✨
DM me “PCOS” to start your healing plan

Pcos, Montreal, Women’s health, Natural healing

11/27/2025

Finding the gym when I was young changed everything for me — my body, my mindset, my discipline, my confidence. 💪🏽✨
Strength training made me a woman who can carry herself through anything… and I’m grateful every single day that I started young. 🤍

If you’re ready to build that version of you, I’m taking new clients. Send me a DM and let’s get to work. 🔥📩

Gym, Montreal, Fitness Montreal living, Gym girls, Naturopath

11/25/2025

Most Costco/pharmacy supplements look “fine” on the label… but the quality behind them tells a different story 👇🏽

✨ Less bioavailability
Your body absorbs way less, so you’re not getting the therapeutic effect you think you are.

✨ Higher risk of oxidizing
Cheaper oils and bigger batches sit on shelves longer — meaning they lose potency fast.

✨ Imprecise dosages
Mass-produced formulas don’t offer the consistency or clinical dosing you actually need.

✨ Lots of added fillers
Artificial colors, binders, and cheap additives that can irritate digestion + slow absorption.

✨ Minimal third-party testing
You often don’t know the purity, potency, or what’s really inside the bottle.

If you’re investing in your health, make sure it actually works for your body — not against it. 💛

🔎 Want to know which brands I trust? Comment “LIST” and I’ll send it to you.

PS: The number one brand on the list is
Use my code ADNATURO10 at checkout

11/04/2025

Your period should NOT be leaving you bed ridden and unable to function

Let’s break it down👇🏽

-Raspberry leaf tea – tones the uterus and eases cramping
-Curcumin – reduces inflammation and pain intensity
-Magnesium glycinate – relaxes smooth muscles and supports mood
-Electrolytes – replace minerals lost through sweating or fatigue
-Omega-3s (fish oil or flax oil) – anti-inflammatory
-Ginger tea or capsules – calms nausea and reduces prostaglandins
-B6– supports hormone balance and energy

These combined with balanced nutrition, limit alcohol and caffeine intake, as well as movement and stress management are key for healthy and comfortable periods 🩷❤️

Women’s health, periods, stress, natural health, healing, health, Montreal

10/21/2025

15 years of working out has taught me:
-resilience
-empowerment
-grit
-discipline

But most importantly, it has taught me that I am ALLOWED to take care of myself.
It is not only a blessing but also a true testament to the love you have for yourself.

You don’t need be in the gym 2 hours/day - just move.
Walk, run, dance, swim, ski, boxe, etc.

And always remember: balance always wins 🩷

09/04/2025

This is what works for me ✨

But reminder that variety, enjoyable foods and zero food fear should be the key to your eating habits!

Breakfast: high protein, moderate fat, lower in carbs
-regulate blood sugar for the day, aids in satiety, fats for added brain power

Lunch/post-workout: lots of carbs, moderate protein, low fat
-restore glycogen, lower cortisol, support muscle growth

Dinner: high carb, moderate protein, moderate fat
-high carbs to help induce sleep, gut support salad and fats, simple and easy to digest meal

Overall: fiber sources at all meals, antioxidants, lots and lots of carbs to lower cortisol and help balance s*x hormones in return
Lower cortisol = improved insulin sensitivity, which is key for PCOS

Eating healthy, PCOS, nutrition advice, healthy living

08/21/2025

Stop obsessing over the scale — your body isn’t broken, it’s protecting you.

If you’re a woman (at any age), it’s time to shift the focus:
📌 from just “losing weight” ➡️ to healing what’s keeping the weight on.

Inflammation, blood sugar crashes, gut issues, hormonal chaos — these are the real culprits. Your body holds onto fat when it feels unsafe or inflamed. Weight is often a symptom, not the root problem.

Focus on:
✨ Nervous system regulation
✨ Metabolic healing
✨ Supporting your hormones + digestion
✨ Eating enough — and the right foods

Your 30s aren’t the time to shrink yourself. They’re the time to restore yourself.

Let’s change the approach — and watch the results follow 🧬💫
📍.d.naturopathy

A.D. Naturopathy

12/20/2025

12/16/2025

12/11/2025

12/10/2025

12/09/2025

12/02/2025

11/27/2025

11/25/2025

11/04/2025

10/21/2025

09/04/2025

08/21/2025

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