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

05/19/2026

My hair started getting thinner in my mid-late 30s around the time that I was following a plant-based healing protocol.

The protocol seemed to help in many ways, but my hair seemed to change drastically. To this day, I don’t honestly know if it was the protocol, or if it just coincided entering the phase of life where hormones start to shift naturally.

Reality is that navigating hair health is complex and involves looking inward at thyroid function, iron levels, stressors (not just mental, but physical stress such as blood sugar ups and downs from diet, bacterial imbalances, chronic viral infections etc.)

While that can be a complex process, there is so much you can do to support healthy hair growth. Here are a few things I have integrated into my own routine:

✔ Prioritizing scalp health (this is where everything starts) – I use a detoxifying shampoo once a week to remove build up. Your scalp is the “soil” for healthy hair growth 🌱

✔ Using higher-quality hair care products that are both low in toxins and deliver professional results

✔ Experimenting with various hair growth oils – I’m a hair oil ju**ie 😅

✔ Microneedling roller (I’ve been doing this on and off and definitely notice more hair growth when I do this consistently)

✔ Sleep on a silk pillowcase to reduce breakage overnight

✔ Volumizing product that help with fullness – I am obsessed with the Oway Volumizing spray that I get from and blow dry my hair upside down for max volume!

If you’re noticing changes in your hair too, you’re not alone — this is something many women start experiencing in their late 30s and 40s.

And often, it’s not about quick fixes…it’s about supporting your body holistically during this season of change. And yes, that likely means you need to take a hard look at your nutrition, lifestyle, and any other underlying imbalances that may be going on.

Are you experiencing hair thinning? Have you tried anything that’s really helped? Please share below 👇

05/17/2026

For a long time, I avoided anything that felt too structured when it came to food.

I truly believed that if I just ate healthy and exercised, my body would naturally lose any excess weight I had.

But what I didn’t realize was that as we move into our mid-30s and beyond, “healthy eating” alone is often no longer specific enough to create change.

There are hormonal shifts, metabolic changes, and increased sensitivity to stress that can all influence how our body responds to storing fat — even when we’re doing everything “right.”

I first tried weighing my food when I got my own personalized Metabolic Balance nutrition plan, which was built specifically for me based on my blood work, measurements, and weight-loss goals.

At first, it felt unfamiliar — almost uncomfortable.
I remember thinking: is this really how I’m supposed to eat?

But as I continued, something shifted.

Not only did I start to see changes in my body, but I also started to understand it in a completely different way.

Over time, it became less about restriction and more about awareness and precision.

And eventually, it just became a normal part of my routine for a period of time.

Do I believe we need to weigh food forever? Absolutely not.

But do I believe it can be a powerful shorter-term tool for women who feel stuck despite eating well? Yes.

For me, it helped create:

✔ awareness and understanding around portions – I was honestly surprised how quickly Calories added up

✔ clarity around what I was actually eating and how foods were being combined – this gave me a solid foundation for building hormone-supportive meals to keep weight off

✔ consistency and structure that finally allowed my body to respond – no more guessing what I should eat or how to put meals together

That season taught me more about my body than years of general “clean eating” ever did.

If you’re curious about my full journey, and how I went from struggling with my body, to understanding what actually works for me, my transformation story is pinned on my profile.

And if you’re feeling stuck and need support to get your body + nutrition back on track DM me 💌

05/15/2026

One of the biggest money-saving shifts I’ve made with grocery shopping is thinking in terms of “what will I use later” instead of only “what do I need for this week”.

Yes I still have my weekly list but I’ll also take a few extra minutes to scan isles for sales on the staple items I know I use regularly.

It’s a simple habit, but over time it has helped me:
✔ save money on my groceries
✔ build a well-stocked kitchen that supports quick meals
✔ avoid relying on processed or convenience foods

Some of the things I’ll often stock up on when I see it’s on sale:

✔pasta
✔healthy oils (olive, avocado, etc.)
✔mustard + simple condiments
✔baking flours + grains
✔crackers or chips (not excessive, just for balance)
✔ canned items (fish, beans, coconut milk)
✔nut-based milks
✔dark chocolate
✔sparkling water
✔herbal teas
✔low-tox cleaning products, detergent, dishwashing liquid etc.
✔hormone friendly body-care and hair-care products

Because consistency in nutrition and leading a healthy lifestyle rarely comes from perfection…
It usually comes from preparation and an environment that supports these choices.

Curious — are you more of a strict list shopper, or do you also pick things up when you see a good deal?

05/11/2026

If you’re not having a daily bowel movements this should be your first priority if you want better hormonal balance.

Because regular elimination isn’t just about digestion, it plays a major role in overall hormonal balance.

After hormones (like estrogen) have done their job, your body needs to eliminate them.

If they sit too long in the digestive tract, they can be reabsorbed back into circulation instead of excreted.
Over time, this can contribute to hormonal imbalance and symptoms like:

✔ Bloating
✔ PMS
✔ Mood swings
✔ Stubborn weight gain
✔ Feeling hormonally “off”

Here are 3 simple things to try:

🥄 Apple Cider Vinegar Before Meals
Can help support stomach acid, improve protein digestion, and enhance digestive flow. Try 1 tbsp in a little water before a meal containing protein.

🌱 Increase Fiber
Aim for veggies/fruit with at least 2 - 3 meals daily and add 1 tbsp flax or chia seeds to 1 meal.

💊 Magnesium Citrate Before Bed
Unlike magnesium glycinate (great for sleep), citrate can help stimulate bowel movements.

Daily poops aren’t glamorous…
but they are a non-negotiable for healthy hormone clearance 💩✨

Pop your digestion questions below 👇

05/08/2026

The longer you restrict your food, the harder weight loss can become. Here’s why 👇

One pattern I’ve seen often:

A client finishes my 16-week program, loses weight…
still has more they’d like to lose…
then decides to continue “on their own.”

But a few months later?

The scale hasn’t moved.

Why?

Because instead of following a strategic plan, they end up in a grey zone:

Some days eating in a deficit
Some days not
Some days structured
Some days off-plan

And over time, the body adapts to this yo-yo approach.

✔ Metabolic rate slows
✔ Hunger/cues can become dysregulated and cravings set in
✔ Progress stalls despite “trying”

Now the body requires either:

→ More exercise to create a bigger calorie deficit
→ Or even less food

Neither is an ideal long-term strategy.

Sustainable fat loss works best when deficits are intentional and strategic — not chronic.

You want to:

✔ Use a strategic deficit for a period of time
✔ Reach a specific goal
✔ Increase intake of food / stabilize weight loss a.k.a. take a break from your calorie deficit
✔ Then re-enter a deficit strategically if needed

❌Not live in a constant state of “kind of dieting.”

Because that’s where frustration starts to come up and metabolic function can slow down.

The goal isn’t to eat less forever. It never should be.

It’s to lose weight with strategy, then maintain in a way your body can sustain 💃

DM me if you want a personalized nutrition plan to support weight loss without tanking your metabolism!

05/05/2026

If your body feels like it suddenly stopped responding to the things that used to work…there’s a reason.

Your 40s and 50s often require a different strategy than your 20s and 30s.

Here are 3 key shifts happening beneath the surface:

1️⃣ Insulin sensitivity declines

As hormones change, your cells often become less responsive to insulin — meaning your body has a harder time handling blood sugar efficiently and is more likely to store excess energy as fat.

Supporting blood sugar becomes essential.

Think: balanced meals with protein, fiber and healthy fats as the foundation, strategic meal timing, and in some cases targeted supplement support like berberine and/or chromium.

2️⃣ Metabolic rate slows

You naturally burn fewer calories as you age due to hormonal shifts and changes in muscle mass.

If your intake stays the same while output drops… weight gain will follow. Yes, even if you are eating “clean”.

3️⃣ Inflammation often increases

Perimenopause and menopause can increase systemic inflammation, which can make weight loss more difficult and worsen hormonal symptoms.

One marker I pay close attention to with my 1:1 clients is CRP, a blood marker that can provide insight into inflammation levels.

Bottom line is:
If you keep using the same strategies that worked in your 20s or 30s…you may keep feeling frustrated.

Your body has changed.
Your nutrition strategy needs to change with it.

🥑If you’re ready for a more strategic, personalized approach to nutrition for women 35+, send me a DM and let’s set up your blood tests and get you on a plan that actually shifts things!

04/27/2026

I recently travelled with a 6-hour time difference and these 2 supplements made a HUGE difference in minimizing jet lag ✈️

1️⃣ Melatonin

Melatonin is your body’s natural sleep hormone — it helps regulate your internal clock based on light/dark exposure. Traveling across time zones can throw that rhythm off significantly.

I took melatonin before bed each night, and if I woke up in the middle of the night, I kept an extra capsule + water on my nightstand so I could take it and fall back asleep more easily.

2️⃣ Cocculus Indicus (by Boiron)

A homeopathic remedy designed to support symptoms associated with jet lag, including sleep disturbance, fatigue, nervousness, headaches or digestive upset.

I took 5 pellets under the tongue, away from food 3x/day for a few days until my body adjusted to the new time zone.

These two together really helped me minimize jet lag when I was traveling.

Would love to know — do you have any go-to jet lag remedies?

Or drop your travel/sleep questions below 😊

Share this post with a friend who loves to travel 💕

04/23/2026

Here are the most common patterns I see in women struggling with stubborn weight + hormonal imbalances 👇

1️⃣ Undereating – You may think eating less = faster weight loss. But your metabolism slows, and your body clings to every calorie.

2️⃣ Yo-yo calorie days – One day super low Calorie, one day high Calorie. This unpredictability triggers blood sugar spikes, hormonal imbalance, and fat storage. Your body thrives on consistency, not unpredictable chaos.

3️⃣ Not enough protein – Protein helps keep cravings at bay, balances blood sugar, and supports hormones.

4️⃣ High fat + high carb at the same meal – Easy to overdo fats (oils, dressings, nuts, avocado) and carbs (bread, cereal, sugar). This combo leads to metabolic impairment and pretty much guarantees weight gain.

I want you to do this: Get the MyFitnessPal app and track your food over 14 days to identify which pattern you fall into. No need to change what you’re eating – simply just track to gain valuable insights.

✨ Identifying these patterns is the first step to finally breaking the cycle.

I’d love to hear from you if you try this, and what you learn. I know I was shocked myself when I did this!

Share this with a friend who’s struggling with feeling good in her body – it may just be the step she needs to truly understand why she’s been stuck for so long 💃

04/16/2026

If you’re dealing with bloating, sluggish digestion, or hormonal imbalances you may be missing one key thing in your diet: bitter foods 🍋🥬

They’re not the most popular — but they’re powerful, especially when added in strategically + consistently.

Bitter foods stimulate the release of bile, which is essential for properly breaking down and absorbing fats.

Bile helps you absorb fat-soluble vitamins like A, D, E, and K — all of which play a key role in hormonal balance, energy, and metabolism.

Without proper bile flow, you’re not just digesting food poorly…

you’re also missing out on key nutrients your body needs to function.

Bitter foods also support the liver, which is responsible for processing and clearing hormones like estrogen.

When this process is sluggish, it can contribute to bloating, hormonal symptoms, and feeling “off” in your body.

Adding bitter foods regularly can help:

✔️Stimulate digestion
✔️ Reduce bloating
✔️ Support gut health
✔️ Improve nutrient absorption
✔️ Support natural detox pathways

It’s a simple addition — but one that can make a noticeable difference in how you feel over time.

Try adding a small amount of bitter foods with meals and notice what changes you feel 💚

Follow for more tips on hormone + women’s health 🥑

04/16/2026

This is how I eat to maintain my weight, energy, and hormones in my 40s 👇

✔ Protein at every meal
Not excessive amounts — because more isn’t always better. It needs to be properly digested and absorbed to actually support metabolism. Otherwise you end of with excess metabolic waste, and acidity which drives dis-ease.

✔ Healthy fats at each meal
Essential for hormones… but very easy to overdo.
Fat is 9 calories per gram (vs 4 for protein + carbs), so things like oils, dressings, nuts, seeds, and fattier cuts of meat add up quickly.

✔ Fiber + nutrient-dense foods
A variety of vegetables, greens, and some fruit to support digestion, gut health, and overall balance.

✔ Whole foods first
Not just “healthier” packaged options — but real, whole foods without ingredient lists.

✔ Quality matters
I prioritize the highest quality foods - wild fish, 100% grass-fed meats, pasture-raised eggs, organic/local produce… and lots of in-season foods.
If you know me, you know I’m a regular at the farmers market 🧺

✔ Meal timing matters
I leave 4–5 hours between meals so my body can shift into fat burning instead of staying in storage mode (constant snacking used to keep me stuck here).

✔ Overnight fasting window
At least 12 hours without food — most days it’s closer to 14 for me.

These have all become natural habits that are part of my day-to-day lifestyle. It’s not something I have to “try” to do, it’s just naturally how I eat now.

No cravings. No feeling of restriction or deprivation.
This is true metabolic freedom.

Simple. Structured. Consistent. Nourishing.

Any “aha” moments for you from this list? Would love to hear in comments 🙂

03/26/2026

If you’re feeling stuck…like you’ve tried everything and nothing is working…start here 👇

👉 Cut out the constant snacking
👉 Work towards 3 balanced meals per day

Every time you eat, insulin rises.
When you’re eating every few hours, your body stays in STORAGE mode — storing energy (and fat) instead of BURNING it.

If fat loss is the goal, you need to create space for your body to shift into BURN mode 🔥

And that only happens when insulin has time to come down between meals.

This is one of the simplest shifts I made…
and one of the first things I guide my clients through.

Simple — but powerful when done consistently.

💛 If you’re ready to go deeper, tap the link in my bio to learn more about my Hormone + Metabolic Reset Program

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Toronto, ON

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