Ann Sirenko, Registered Holistic Nutritionist

Ann Sirenko, Registered Holistic Nutritionist I help individuals go from exhausted, bloated and unable to lose weight to feeling confident and full of energy! Nutritionist

11/06/2025

Ever notice how the fittest women in their 40s seem to carry themselves with energy, confidence, and ease? And for the most part it’s not luck or good genetics — it’s consistent habits that work with their hormones and metabolism. Here are 5 things they have in common:

1️⃣ They eat enough protein with every meal. Not overdoing it, but consistently hitting the right amount for their body so muscle and metabolism stay strong.

2️⃣ They prioritize daily movement. Walking, lifting, yoga — it doesn’t have to be extreme, but it’s consistent and balanced.

3️⃣ They prioritize quality sleep and are serious about their night time routines. Recovery is their superpower 💪 A solid sleep routine helps hormones reset and supports metabolism and body composition.

4️⃣ They manage stress intentionally. Whether it’s journaling, breathing, or setting boundaries, they know cortisol can make or break results — and managing stress also helps keep emotional eating at bay.

5️⃣ They stay consistent with whole foods that fuel their bodies and leave them feeling good physically. Not perfect, not restrictive — just building meals around real, nutrient-rich foods that fuel energy and keep cravings at bay.

✨ The takeaway? Feeling good in your 40s isn’t about extremes. It’s about being consistent in the basics that actually move the needle for your hormones, energy, and body composition.

💬 Which of these 5 habits feels most doable for you to start today? Comment below—I want to hear your choice!

11/03/2025

They changed the ingredients, not your metabolism. The “same@ foods come with a side of metabolic dysfunction, obesity, and diabetes. Bon Appétit 😅

Thanks .organic.human for spreading this valuable info!

11/01/2025

If you’re dealing with hypothyroidism, some common “wellness trends” can actually make your symptoms worse. Here are 3 things I recommend avoiding:

1️⃣ Skipping breakfast. When you delay your first meal, your blood sugar can crash and cortisol rises — leaving you even more fatigued and more likely to crave carbs later. A protein-rich breakfast within an hour of waking supports steady energy and metabolism.

2️⃣ Coffee on an empty stomach. Caffeine spikes cortisol and irritates the gut lining, which can interfere with thyroid hormone absorption and worsen fatigue and bloating. Always pair your coffee with a balanced meal.

3️⃣ Cold plunging. While it’s trendy, extreme cold exposure can stress the thyroid and adrenals. For women already struggling with low energy, difficulty with metabolism, or sluggishness, it can be more harm than help.

✨ Supporting your thyroid means working with your body, not against it. Small daily choices can have a big impact on your energy, metabolism, and overall hormone balance.

💬 Have you tried any of these habits? Did they make your thyroid symptoms worse or better? Comment below—I’d love to know!

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10/31/2025

Breakfast sets the tone for your whole day — and in your 40s, the right choices make all the difference for energy, cravings, and your midsection. Here are 3 of my go-to options I’d happily eat on repeat:

1️⃣ Veggie + protein scramble. Eggs or egg whites with spinach, peppers, and zucchini sautéed in olive oil or avocado oil. Packed with protein and fiber to stabilize blood sugar and keep you full until your next meal.

2️⃣ Greek yogurt parfait. Unsweetened Greek yogurt topped with berries (low glycemic, antioxidant-rich), flax seeds, and a sprinkle of walnuts for healthy fats. Great for hormone balance and fighting inflammation.

3️⃣ Chia seed pudding. Made with unsweetened almond or coconut milk, topped with a few slices of green apple or pear and a scoop of high quality protein. Fiber + protein combo keeps cravings away and supports digestion.

✨ Each of these balances protein, healthy fats, and fiber — a powerful trio for steady energy, reduced cravings, and a metabolism that works with you, not against you.

💬 Which of these 3 breakfasts would you try first? Or do you have a go-to that works for you? Share below!

10/29/2025

If you’re over 40 and notice certain areas of your body feel harder to change, it’s just about “getting older.” These 3 habits can keep your body stuck:

1️⃣ Snacking all day (even on healthy foods). Every time you eat, insulin rises - and insulin will change your body composition in unfavorable ways. When it stays elevated, your body may “expand” around the midsection.

2️⃣ Overdoing cardio. Hours of intense cardio can spike cortisol (your stress hormone), which works against your metabolism. Elevated cortisol tells your body to store energy instead of using it efficiently, particularly in hips and belly areas. Strength training + metabolic movement is a much better combo.

3️⃣ Not optimizing protein. It’s not about piling on huge amounts of protein - it’s about including it consistently in the right portions for your metabolic needs, and making sure your body is actually breaking it down and absorbing it. Without proper digestion, even high-quality protein won’t support your hormones, muscle, or metabolism effectively.

✨ The good news: when you shift these habits, your body can start releasing the excess again - even in those “stubborn” areas.

💬 Comment METABOLISM if you want my 6 metabolic strategies to feel lighter, more energized, and hormonally balanced — I’ll send them straight to you!

10/24/2025

Here’s what actually made the difference in feeling lighter and more energized:

1️⃣ Skipping snacks (most of the time). Grazing keeps insulin elevated, which effects hormones and how food is used fuel. Structured meals give your body a chance to tap into it’s reserves so you can feel lighter.

2️⃣ Protein at every meal. Not just “more protein,” but the right amount for your unique metabolism. Protein preserves lean muscle which helps support metabolism, keeps your blood sugar stable (goodbye cravings and energy crashes), and supports hormone balance.

3️⃣ Focus on the right carbs — don’t eliminate them. Carbs are essential for energy, brain function, and hormone health. Choosing the right type and portion prevents cravings and keeps blood sugar balanced. I like to include low glycemic load carbs for myself and my 1:1 clients in the right amounts that won’t spike blood sugar or disrupt hormone balance.

4️⃣ Understand portions and timing. Tracking my meals initially helped me learn how much protein, carbs, and fats my body actually needed — and eventually I moved to a plan customized to my metabolic needs and energy balance

5️⃣ Movement beyond the gym matters. Daily activity like walking 10k steps, plus short, consistent strength sessions 3x/week, helped me build up more muscle, and has made a healthy lifestyle sustainable.

✨ Feeling good about how you look and feel isn’t about restriction or extreme workouts — it’s about strategy, consistency, and understanding your body’s unique needs.

💬 Which of these 5 healthy habits could you implement today? Comment below—I’d love to hear your choice 👇

10/23/2025

Yes — hormonal changes to your body composition can be reversed with the right strategies. It’s not about restriction or endless cardio — it’s about targeting the root causes with nutrition, movement, and lifestyle habits that actually support your hormones.

Here’s how:

1️⃣ Balance blood sugar at every meal. Stabilizing insulin is key for energy, metabolism, and hormone health. That means combining protein, fiber, and healthy fats at every meal — even breakfast! Skipping meals or relying on quick carbs and/or caffeine can spike insulin and slow down your metabolism.

2️⃣ Prioritize protein and whole foods. Protein helps preserve lean muscle, keeps metabolism steady, and supports thyroid and other hormones. Whole foods provide vitamins and minerals your metabolism actually needs to function optimally — unlike protein powders or bars alone.

3️⃣ Move smartly throughout the day. It’s not just the gym — NEAT (Non-Exercise Activity Thermogenesis) like walking, taking stairs, or doing household movement can boost daily energy expenditure more than a single workout. Add short strength sessions 2–4x/week to preserve muscle and keep metabolism strong.

4️⃣ Manage stress and sleep. Elevated cortisol and poor sleep can disrupt metabolism and hormones. Even small wins — like 10 minutes of deep breathing, a consistent bedtime routine, or a walk after dinner — can make a big impact when done consistently over time.

✨ Hormonal changes in body composition don’t need to be permanent. With the right plan tailored to your unique metabolism and hormones, you can regain energy, feel like yourself again, and see lasting results.

💬 Have you noticed hormonal changes affecting your body or energy as you’ve gotten older? Comment below—I’d love to hear your experience!

10/22/2025

If you’ve been trying to feel lighter and more energized and feel like nothing is working, it’s likely because a few key pieces are missing:

1️⃣ You’re eating snacks (even “healthy” ones) constantly. Constant grazing keeps insulin elevated, and insulin is a hormone that affects energy storage — structured meals with gaps in between give your body a chance to use energy efficiently.

2️⃣ Balancing carbs strategically. Cutting out carbs completely can backfire, causing energy crashes, cravings, and hormone imbalance. Choosing the right type of carbs in the right portions helps control blood sugar, reduce cravings, and make your nutrition plan sustainable.

3️⃣ Moving smartly throughout the day. It’s not just about the 1-hour gym session. Non-exercise activity (walking, NEAT, short strength sessions) can drastically increase your daily energy expenditure and support muscle maintenance.

✨ Feeling your best after your 30s and 40s isn’t about restriction or “doing more.” It’s about strategy, consistency, and understanding your body’s unique needs.

💬 Comment METABOLISM if you want all 6 strategies that help women 35+ boost metabolism and feel their best—I’ll send them straight to you!

10/20/2025

He skips dessert and loses 10 lbs. She skips dessert and gains 2 from the stress….anyone ever felt this trying to slim down with their partner? 😂 Being a woman isn’t always fair - thank you hormones + metabolism 😅

10/20/2025

“Is hypothyroidism an autoimmune disease?” The answer: sometimes — and the type matters more than you might think.

Here’s the difference:

Primary hypothyroidism happens when your thyroid simply doesn’t produce enough hormones. Testing usually involves TSH and T4.

Autoimmune hypothyroidism (Hashimoto’s) occurs when your immune system attacks your thyroid. Detecting it requires antibody testing (TPOAb, TgAb).

✨ Why this matters: Hashimoto’s doesn’t just lower thyroid hormones — it increases inflammation throughout your body, which can mimic hypothyroid symptoms like low energy, changes in body composition, and brain fog — even if standard thyroid labs look “normal.”

My own Hashimoto’s went undiagnosed for 4+ years because my standard thyroid markers were “normal” and no antibodies were checked. During that time, I struggled with fatigue, feeling heavier, and low energy — symptoms many women just assume are “age-related.”

In my Metabolic Balance Program, we use blood work and metabolic analysis to create a plan tailored to your thyroid, inflammation levels, and metabolism — including portions, correct macro ratios (protein, carbs, fats) with an emphasis on foods that are most beneficial for you at this time, all customized for your body.

💬 Have you had your antibodies tested for Hashimoto’s? Did it change how you approached your weight and energy? Share your experience below 👇

10/18/2025

Seeing real changes in my body composition in my 40s came down to a few realistic sacrifices and smart habits I implemented — and here’s what actually worked:

1️⃣ Giving up snacks for the most part. Grazing keeps insulin elevated and leads to hormonal chaos — structured meals made a huge difference.

2️⃣ Protein, healthy fats, and veggies on almost every plate. This balanced approach stabilized my blood sugar, supported hormones, and keeps me full for hours in between meals (no more cravings).

3️⃣ Learning the right portions for my body. I tracked food for a while to see how much calories, protein, carbs, and fats I was eating, then transitioned to a custom nutrition plan that calculated my daily needs for me (the exact method I use in my program).

4️⃣ Prioritizing daily movement. Around 10K steps 5x/week plus short, consistent strength sessions 3x/week preserved muscle and boosted metabolism.

5️⃣ Focusing on the right carbs, not restricting all of them. Choosing the right type and timing of carbs supported energy, hormones, and body composition.

6️⃣ Timing meals strategically. Eating at times that support my metabolism makes sticking to my goals easier once I hit my target.

✨ Feeling good in your body isn’t about deprivation — it’s about strategy, consistency, and understanding your body’s unique needs. In my Metabolic Balance Program, I use blood work and metabolic analysis to create a fully customized plan for each client so they can see real, lasting results.

💬 Which of these 6 habits could you start today to improve your energy, hormones, and feeling good in your body? Share below 👇

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10/15/2025

Most women I work with are shocked when they realize getting your metabolism working efficiently in your mid-30s and beyond isn’t about cutting more calories or doing endless cardio. Here are 5 things I tell my clients that often surprise them 👇🏼

1️⃣ Skipping snacks helps, not hurts. Constant grazing keeps Insulin elevated, which makes seeing real results from your nutrition challenging. Structured meals give your body a chance to burn fat for fuel.

2️⃣ Protein is non-negotiable at every meal. Not just “more protein” — but the right amount and type for your unique metabolic needs (this is what we calculate inside my program using your blood work).

3️⃣ Carbs aren’t the enemy. The right type, in the right portions, keeps hormones balanced and prevents cravings.

4️⃣ Whole foods beat supplements. Protein powders and bars can be convenient, but real, whole foods reset your metabolism and support long-term health.

5️⃣ NEAT matters more than you think. Non-exercise activity (walking, movement through your day) has the potential to rev up your metabolism more than a single gym session.

✨ The truth is, feeling confident in your body in your mid-30s and beyond isn’t about restriction — it’s about strategy. Once you understand how your metabolism, hormones, and nutrition all connect, results come so much easier.

💬 Comment METABOLISM to get my 6 proven metabolic strategies for women 35+ — these are the ones that actually work!

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Toronto, ON

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