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Health Scope

Health Scope provides professional 1-on-1 holistic nutrition consultation using live blood analysis You will be empowered to make changes - seeing is believing!

Do you suffer from fatigue, gut issues, brain fog, inflammation? Live blood analysis provides a view of your blood like no other. It shows us your very own blood terrain and can indicate imbalances in the body. It can reveal digestive issues, hormone imbalances, bacteria overloads, toxicity, acidosis, candidiasis, nutritional deficiencies, immune system deficiencies and more. A comprehensive food, lifestyle and supplement protocol is provided to set you on the path to optimal health. It is time to look and feel your best!

01/16/2026

Have you been dealing with knee pain?

As we age, knee discomfort becomes more common—but preventing it is often simpler than you think.

It starts with showing some extra care to your hips and quads, and improving single-leg stability. Weak hips and quads can shift stress to the knee, which is where pain often shows up.

This exercise strengthens the hips, activates the quads, and challenges balance—all of which help support the knee and reduce strain.

If it feels tricky at first, skip the bands and focus on control and balance. Build confidence first, then add resistance as you get stronger.

📌 Save this for later and keep your joints strong and supported.

01/15/2026

I used to think I just got the short end of the stick with metabolism—watching people around me eat hundreds more calories and stay lean.

Some of it is genetic. Those people who could eat everything and stay tiny? That’s real.
But metabolism is not fixed. You can influence it.

One of the biggest drivers of metabolism is your thyroid. If your thyroid isn’t supported, fat loss feels harder, energy drops, and your metabolism slows.

Things that can negatively impact thyroid health:

Chronic under-eating

Over-exercising with poor recovery

Very low fat intake (especially missing omega-3s)

Nutrient deficiencies (iodine, selenium, iron, zinc, B12, vitamin D, vitamin A)

Heavy reliance on ultra-processed foods and refined sugars

Excess alcohol

Chronic stress

Poor sleep

Things that support thyroid health:

Adequate calories and recovery

Eggs, seafood, and quality dairy

Iodized salt

Berries, citrus fruits, sweet potatoes

Consistent movement and strength training

Stress management and quality sleep

And for metabolism overall:

Resistance training matters.
The more lean muscle you have, the higher your resting metabolic rate.

Cardio is great for heart health, but strength training is the most effective long-term tool for fat loss, metabolic health, and aging well.

Your metabolism isn’t broken—it’s responding to how it’s being treated.

01/14/2026

As you get older, your body changes — even if habits haven’t.
In your 20s and early 30s, you can often get away with less sleep, inconsistent movement, and convenient food choices without noticing the effects.

But eventually, your body starts sending signals:
• low energy
• more aches
• slower recovery
• stubborn weight gain
• increased stress or irritability

These shifts don’t happen overnight — they build over years.

The good news?
You can support your body with simple habits that work long-term. You don’t need extreme diets, hours of cardio, or complicated routines.

Here’s what actually helps:

✅ Strength training 2–3 times per week
Supports muscle, bone health, strength, and metabolism.

✅ Prioritize protein
Aiming toward your ideal body weight (in grams) can help with recovery, appetite control, and muscle maintenance.

✅ Focus on nutrient-dense foods
Most of your meals should include whole foods: fruits, vegetables, lean proteins, healthy fats, and complex carbs.

✅ Aim for at least 25g of fiber daily
Supports digestion, blood sugar balance, satiety, and gut health.

✅ Enjoy treats in moderation
You don’t need to eliminate foods you enjoy — just be mindful and balanced.

✅ Move daily
Walking 7k–10k steps (or working toward it) supports cardiovascular health, mood, and recovery.

✅ Prioritize sleep
Quality sleep improves energy, cravings, mental clarity, and recovery.

✅ Stay hydrated
Water supports metabolism, concentration, digestion, and overall wellness.

You don’t have to be perfect — just consistent.
Small, repeatable habits create the biggest change over time.

This isn’t about restriction — it’s about supporting your body so you feel strong, energized, and well as you move forward. 💛

01/13/2026

After a certain point in life, the habits that worked in the past don’t always work the same anymore — and progress starts to feel slower. Instead of pushing harder, sometimes the solution is to shift how you support your body.

Here’s a balanced approach that can help:

✅ Prioritize real, minimally processed foods
Ultra-processed foods and added sugars can affect energy, digestion, and appetite, so focusing on whole foods can make a big difference.

✅ Increase protein intake
Protein supports muscle, recovery, strength, metabolism, and helps keep you full. Aiming for consistent protein at each meal can be a game-changer.

✅ Include more fiber
Fiber supports digestion, gut health, steady energy, and better satiety. Fruits, vegetables, oats, beans, and seeds are great options.

✅ Add healthy fats intentionally
Healthy fats can support overall well-being, hormone function, and satisfaction after meals.

✅ Strength train regularly
Lifting weights helps maintain and build muscle, support bone strength, and improve body composition. Full-body training 2–3x weekly works well for most people.

✅ Swap high-impact cardio for joint-friendly movement when needed
Walking, cycling, incline treadmill, or low-impact conditioning can support cardiovascular health without excess strain.

✅ Walk daily
A simple habit like walking (even 20–45 minutes) supports digestion, mood, fat loss, and overall fitness.

Small adjustments over time can completely transform how you feel — more energy, better strength, improved mood, and a healthier, more resilient body.

Do it because you deserve to feel your best. 💛

01/12/2026

Still stuck with stubborn belly fat, especially around your hips, lower belly, and back?

If you are in perimenopause and still trying to:
❌ Cut carbs
❌ Skip breakfast and live on caffeine
❌ Eat ultra-low calories and rely on endless cardio

You’re not in fat-burning mode.
You’re in hormone stress mode.

This approach often leads to bloating, exhaustion, stalled fat loss, and weight gain, despite “doing everything right.” It is not a lack of discipline. It is a strategy that works against midlife hormones.

This makes the difference:
• Supporting hormones instead of fighting them
• Lowering chronic cortisol
• Fueling the body consistently
• Prioritizing recovery, strength training, and metabolic health

When hormones are supported, the body feels safe again, and that is when fat loss becomes possible and sustainable.

More energy.
Less bloating.
A calmer nervous system.
And finally, progress that sticks.

Your body is not broken.
It just needs a different approach.

01/11/2026

And it’s probably not what you think.

They’re not obsessive.
They’re not restrictive.
They’re not doing two-a-days or living on chicken and broccoli.

Here’s what actually works:

1️⃣ Their weekends look like their weekdays
This is the big one. No falling off Friday–Sunday and “starting over” Monday. They eat, move, and sleep in roughly the same rhythm all week. Consistency beats intensity every time.

2️⃣ They strength train
Not endless cardio or nonstop HIIT. They lift weights, follow a program, and understand that after 50, muscle protects metabolism, bones, hormones, and confidence.

3️⃣ They walk—a lot
Not as punishment. Just as life. Walks with friends, the dog, errands on foot. Most days hit 7,000+ steps without overthinking it.

4️⃣ They prioritize protein at every meal
Not perfectly or obsessively. But meals are built around protein first, then everything else fills in.

5️⃣ They keep alcohol low
Maybe one drink a week, maybe none. Not from restriction—because poor sleep, hormone disruption, and next-day fatigue aren’t worth it.

6️⃣ They protect their sleep
They know one bad night can spike cortisol, mess with blood sugar, and drain energy for days. Sleep is non-negotiable.

7️⃣ They stopped starting over
No “back on track Monday.” No all-or-nothing mindset. They just keep going—even when it’s imperfect.

None of this is glamorous.
But it works.

01/10/2026

Tips ⬇️

We all know fat loss requires a calorie deficit—but sticking to it long enough is the hard part. These 7 tips make a deficit feel easier and more sustainable:

1️⃣ Prioritize lean protein
Protein keeps you full and slightly boosts metabolism.
Good sources: chicken breast, lean beef, ground turkey, shrimp, white fish, tuna.

2️⃣ Hit ~25g fiber per day
Fiber improves fullness and digestion.
Good sources: avocado, raspberries, chia seeds, oats, lentils.

3️⃣ Increase daily steps
Walking is the simplest way to burn more calories.
Start by adding 1–2k steps until you consistently hit 8–10k/day.

4️⃣ Prioritize quality sleep
Poor sleep increases hunger hormones and cravings.
Aim for 7+ hours nightly.

5️⃣ Drink more water
Water helps control appetite and supports metabolism.
Aim for ½ your bodyweight (lbs) in ounces per day.

6️⃣ Eat fruit daily
Fruit is high in water and fiber, low in calories—great for satiety.
Include it as part of a daily snack.

7️⃣ Don’t cut out favorite foods
Over-restriction backfires.
Plan ahead: add protein first, include a favorite food, then fill in the rest.

Small habits, done consistently, make the biggest difference.

12/31/2025

2026, I am ready for you.

The last day of the year carries a particular kind of stillness.

It’s a day that invites reflection. A chance to notice what this year shaped in you. The moments that expanded you. The lessons that stayed with you. The love that showed up in ways big and small.

Before looking ahead, it feels important to pause here. To acknowledge what was lived. Yo offer gratitude for what carried you through, even when the path was not clear.

This kind of slowing down, listening and honouring the journey is a practice I return to again and again. Staying connected to rhythm, to what feels grounding in the body is at the heart of everything.

#2026

12/03/2025

In a world obsessed with shortcuts — quick fixes, miracle pills, and juice cleanses — choose to be different.

Health isn’t complicated.
It’s simple… just not always easy.

Every body is unique (trust me, I’m still figuring mine out too).
But some fundamentals don’t change:

• Eat mostly whole, nutrient-dense foods
• Move your body daily
• Manage stress
• Prioritize sleep
• Stay hydrated

Master these basics, and you’re already ahead of most people.

Simple habits.
Consistent effort.
Real results.

No hacks needed.

11/28/2025

A Morning Routine That Supports Weight Loss

Weight loss isn’t just about “eating less and moving more.” It requires consistent daily habits — and mornings are one of the most powerful places to start. The choices you make when you wake up influence your hunger, energy, metabolism, and mindset for the rest of the day.

Here are five simple habits that make a difference:

1. Start with water
After hours without hydration, your body needs water. Drinking a glass first thing can help reduce unnecessary hunger and support digestion and energy.

2. Eat a protein-rich breakfast
Protein helps you stay full longer, supports muscle maintenance, and helps prevent late-day overeating. Aiming for at least 30 grams works well for most people.

3. Include fiber
Fiber supports digestion, stabilizes blood sugar, and helps you feel satisfied. Add berries, whole grains, nuts, seeds, or vegetables to your breakfast.

4. Plan your food for the day
Knowing what you’ll eat reduces impulsive choices, snacking, and decision fatigue. A simple plan is enough — it doesn’t need to be complicated.

5. Get natural light exposure
Early sunlight helps regulate circadian rhythm, supports better sleep, and improves mood — all of which support weight management. Aim to get natural light before screen time.

Small consistent habits compound — and starting the day intentionally can make sticking to your goals much easier.

11/26/2025

Why Training Fasted Can Work Against Your Progress

Training without fuel may seem harmless, but it can actually make it harder to maintain or build muscle — especially as we age.

Here’s the simple fix:
👉 Aim for 10–15g protein before training
👉 And 25–35g protein within 1–2 hours after

This small change supports muscle repair, energy, and progress.

Why this matters:

As we get older, the body naturally starts losing muscle (known as sarcopenia) — and hormonal changes can make this happen even faster.

Strength training helps, but without enough protein available before and after your workout, the body may break down existing muscle tissue to get the amino acids it needs.

Protein timing helps:

✔ Supports muscle recovery
✔ Boosts energy and strength
✔ Helps maintain a healthy metabolism
✔ Protects lean muscle during weight loss

If mornings are busy…

Eating a full meal before training isn’t always realistic — and no one wants to workout with a heavy stomach.

Simple fast options like a small protein shake, Greek yogurt, or collagen + protein coffee can make timing easier without discomfort.

Fuel your training. Protect your muscle. Support long-term results.

11/24/2025

5 Habits That Can Increase Cortisol and Make Fat Loss Harder

1️⃣ Choosing HIIT Over Sleep

HIIT is intense and spikes cortisol. Sleep is how your body recovers and brings cortisol back down. When you push your body with high-intensity workouts but don’t prioritise sleep, stress hormones stay elevated — making fat loss harder.

2️⃣ Relying on Caffeine for Energy

Caffeine can increase cortisol, especially when taken first thing in the morning on an empty stomach. If you rely on coffee to function, cravings, anxiety, headaches or energy crashes may follow — all linked to cortisol dysregulation.

3️⃣ No Stress-Management Practices

Most people are constantly stressed, yet never intentionally calm their nervous system. Simple habits like walking, deep breathing, journaling, yoga or meditation can help lower cortisol and support mental and physical health.

4️⃣ Diet High in Ultra-Processed Foods

Ultra-processed foods are low in nutrients and can negatively impact gut health. Since gut health and mental health are deeply connected, a diet high in these foods may contribute to elevated stress responses.

Try incorporating more whole foods: colourful fruits and vegetables, fermented foods, whole grains, healthy fats and hydration.

5️⃣ High Sugar Intake

A diet high in added sugars can contribute to blood sugar spikes and hormonal stress responses. Research suggests that whole foods and balanced meals help stabilise cortisol and energy levels.

Save this as a reminder to focus on balance, recovery and nourishment — not just the workout.

Address

4150 Hamilton Road
Dorchester, ON
N0L1G3

Telephone

+15198592111

Website

http://www.health-scope.ca/

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