Zo the Nutritionist

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Toronto, ON
Zo the Nutritionist

Zoha Matin has a Bachelor’s and Master’s degree in Human Nutrition from top Canadian universities and 10+years of experience.

She offers online consultations to clients worldwide. YouTube: https://youtube.com/?si=Jntb_RgGeqA4wa8U Zo has a master's degree in Human Nutrition and Dietetics from McGill University and a bachelor’s degree in Foods and Nutrition from Western University in Canada. She provides one-on-one nutrition consultation services for clients looking to improve their health.

05/02/2026

If you’re taking an Omega 3-6-9 supplement, stop. Here’s why 👇

Most people already consume way too much Omega-6 through seed oils, processed food, and restaurant meals. Our modern diet has flipped the ideal Omega-3:6 ratio completely upside down.

🔑 The ideal ratio of Omega-3 to Omega-6 is roughly 1:1 to 1:4
🚨 The average Western diet sits closer to 1:15 or even 1:20

Adding more Omega-6 through a 3-6-9 product makes this imbalance WORSE - not better. Excess Omega-6 drives inflammation. Omega-3 combats it.
So here’s what to actually look for:
✅ Omega-3 ONLY - skip the 3-6-9
✅ Liquid form over capsules for better absorption and higher doses per serving
✅ Minimum 500mg combined EPA + DHA - ideally 1,000mg or more
✅ Look for a third-party tested brand for purity and freshness
EPA + DHA are the two active forms your body actually uses - these are the numbers that matter, not total fish oil content.

💬 Want to know exactly what supplements you actually need (and which ones you’re wasting money on)? That’s exactly what we work through in my 1:1 coaching. DM me to work with me.

[health, wellness, lifestyle, nutritionist, healthy eating, omega supplements, supplement guide, 1on1coaching, healthylifestyle, eating well, inflammation]

04/29/2026

Not all magnesium is created equal — and most people are buying the wrong one. 🧠

Here’s what you need to know:

✅ Magnesium is involved in 300+ enzymatic reactions in the body
✅ Benefits include better sleep, reduced anxiety, improved muscle recovery, and lower inflammation
✅ Supports heart health, blood sugar regulation, and energy production

So which form should you take?

👉 For most people → Magnesium Bisglycinate
✔️ Highly bioavailable
✔️ Gentle on the stomach
✔️ Works well for sleep, stress, and muscle relaxation

👉 If your issue is a RACING MIND at bedtime → Magnesium L-Threonate
✔️ Crosses the blood-brain barrier effectively
✔️ Helps calm an overactive mind
✔️ Supports cognitive function

The bottom line:

✅ Supplement quality and form matter more than most people realise
❌ Stop wasting money on forms your body can barely absorb

💬 Drop your questions below - or if you want a personalized supplement and nutrition plan built around YOUR goals, my 1:1 coaching spots are open. DM me to apply.

[ magnesium benefits, magnesium supplements, magnesium bisglycinate, magnesium l threonate, best magnesium for sleep, magnesium for anxiety, magnesium for stress, bioavailable magnesium, sleep supplements, nervous system support ]

04/27/2026

Creatine is the most researched supplement in sports science - and still one of the most misunderstood. Here’s what the science actually says 👇

🔬 Evidence-backed benefits of creatine:

💪 Increases strength and power output
Multiple meta-analyses confirm significant gains in max strength and high-intensity performance (Lanhers et al., 2017; Branch, 2003)

🏋️ Builds lean muscle mass
Creatine enhances muscle protein synthesis and promotes lean tissue gains when combined with resistance training (Rawson & Volek, 2003)

🧠 Supports brain health and cognitive function
Emerging research shows creatine supplementation may improve memory, processing speed, and mental fatigue - especially under sleep deprivation (Avgerinos et al., 2018)

⚡ Speeds up recovery between sets and between sessions
Helps replenish ATP (your body’s energy currency) faster, reducing fatigue during high-intensity work (Bemben & Lamont, 2005)

👴 Preserves muscle mass with age
Evidence supports creatine’s role in combatting sarcopenia (age-related muscle loss) in older adults (Candow et al., 2011)

What to look for when buying:
✅ Creatine Monohydrate only
✅ Pure powder, minimal fillers
✅ Third-party tested for purity

5g per day. That’s it. No loading phase required.

💬 Want a structured plan that actually tells you what to take, when, and why - based on YOUR goals? Apply for 1:1 coaching by sending me a DM.

[creatine, nutrition coach, fitness tips, exercise science, supplement science, nutritionist, 1on1 coaching]

02/14/2026

DM me for details! Lose weight by Eid in a healthy way🌙

11/20/2025

Golden Turmeric Milk recipe below:

Recipe:
1 tsp ground turmeric (freshly ground is best)
1 cup milk of your choice (cow’s milk, almond milk or other)
1 tsp natural honey
Big pinch of black pepper

Add ingredients to a glass, mix well and drink.

-If 1 tsp of ground turmeric is overwhelming, you can start with 1/2 tsp ground turmeric.
-I usually warm my golden turmeric milk for 30 seconds and drink this before bed. It helps promote sleep.
Sometimes I’ll have this as a snack.

Here are the benefits of turmeric:

Helps prevent cancer and heart disease
Promotes hormone balance
Helps improve arthritis pain
Prevents (and may even help reverse) brain diseases (like Alzheimer’s disease and dementia)
Strong anti-inflammatory properties

Turmeric is rich in phytonutrients that protect the body by neutralizing free radicals (pollution, toxins, sunlight) and shielding the cells from damage.

It helps to consume this drink with black pepper, which contains piperine. Piperine is a natural substance that enhances the absorption of curcumin (turmeric’s main star compound) by 2,000%

10/29/2025

As someone who’s always on the lookout for research-backed ways to support long-term wellness, I was intrigued by ’s - a supplement developed by Canadian scientists from the University of Toronto and approved by Health Canada.

Its key ingredient, natural astaxanthin (a powerful antioxidant derived from microalgae), has caught the attention of researchers for its broad health benefits. Astaxanthin helps neutralize free radicals and protect cells from oxidative stress, which supports clearer vision, glowing skin, heart health, strong immunity, and healthy aging. It’s often called nature’s most powerful antioxidant — shown in studies to be up to 6,000x stronger than vitamin C in combating oxidative damage 🔬🌿

I love that Astadaily is made right here in Canada 🇨🇦, extracted using a clean CO₂ process with no synthetic fillers, preservatives, or artificial colours - just a pure, science-driven formula for daily balance and vitality.

10/10/2025

Iron Deficiency Anemia: Know the Signs
Iron is essential for oxygen delivery in your blood. When iron is low, your body struggles to deliver oxygen to tissues, which can affect your energy, focus, and overall health.

Watch out for these signs:
Fatigue, weakness, or shortness of breath
Pale skin
Heart palpitations, cold hands & feet, brittle nails
Headaches, dizziness, or brain fog

💡 If you notice any of these, get your bloodwork checked and talk to your healthcare provider.

📌 Save this post for reference and share it with a friend who might need it!

09/20/2025

A lot of my clients tell me they follow OMAD for weight loss. But here’s the problem ⬇️

❌ Hard to hit daily protein needs in just one meal
❌ You’ll miss out on essential nutrients (fiber, vitamins, minerals)
❌ Energy + mood rollercoaster from long gaps without food

Instead of cramming everything into one plate, spreading your meals throughout the day supports:
💪 Muscle repair & metabolism
⚡️ Steady energy & focus
🌿 Gut health + nutrient absorption

And the best part? You can do this with the foods we already eat in Pakistan: think chicken karahi, seekh kebabs, dals, rajma, eggs, paneer and yogurt. Protein doesn’t have to be boring or Western.

👉 Save this post if you’ve ever thought of trying OMAD, and share it with a friend who needs to see this.

Have you ever tried or wanted to try the OMAD diet for weight loss? Comment below!

09/15/2025

Did you know that protein is a tool for fat loss? here’s the science made SIMPLE ⬇️

✅ Keeps you full longer
🔥 Burns more calories during digestion
💪 Protects your muscle & metabolism
⚡️ Controls blood sugar + cravings

And the best part? You don’t need to overcomplicate it, just aim for 20–30g protein per meal (think: eggs, chicken, lentils, beans, Greek yogurt).

👉 Swipe through to see exactly how protein helps you lose fat while keeping your metabolism strong.

💬 Tell me in the comments: what’s your FAVORITE protein source?

08/24/2025

💪 Want stronger immunity?

Your immune system is your body’s defence army and the habits you build daily can make or break it.

In this carousel, I’m sharing 3 simple, science-backed tips Pakistanis (and really, anyone!) can start doing today to support a healthier immune system:

🥚 Add protein to every meal
🌞 Get enough Vitamin D + Zinc
😴 Prioritize 7–9 hours of sleep

Small changes → stronger immunity, faster recovery, more energy.

Drop IMMUNITY in the comments and I’ll DM you my favorite immunity-boosting drink recipe! 🌿✨

07/17/2025

✨ I advised my clients to increase their protein intake, and here’s what happened 👇🏽

✅ Energy levels went up
✅ Sugar cravings dropped
✅ They felt fuller for longer
✅ Weight loss was easier

This isn’t just anecdotal - it’s backed by science:

🔬 A higher-protein diet can:
– Reduce hunger and calorie intake (Leidy et al., 2015)
– Support fat loss while preserving lean muscle (Pasiakos et al., 2013)
– Improve satiety and curb late-night snacking (Westerterp-Plantenga et al., 2009)

In this post, I’m breaking down:
👉🏽 How much protein YOU actually need

🍗🥚 Easy Desi-friendly sources to hit your daily protein: chicken, eggs, paneer + more!

🧠 Protein is not just for “gym bros” - it’s for busy professionals, moms, aunties, uncles, everyone!

📲 Swipe through to learn exactly how to make protein work for your body and goals.

Comment “YES” in the comments if you want me to post high-protein desi recipes.

07/10/2025

6 Common Misconceptions About Protein 👉🏽

Protein is often misunderstood in the Pakistani community, leading to widespread deficiencies.

Many believe that a typical desi diet provides enough protein, or that only bodybuilders need it. Others assume dal or roti alone are complete sources. Some even think eating too much protein damages the kidneys.

These misconceptions can get in the way of building strength, immunity, and maintaining a healthy weight.

Let’s bust the myths and make protein a daily priority! 💪🥚🍗

Which of these myths have you heard growing up? Or have you heard a different protein myth? Share in the comments! 👇

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https://www.zothenutritionist.com/

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