Nicole Bendayan Nutrition

Home
Canada
Yorkville, ON
Nicole Bendayan Nutrition

Work with me to optimize your health through cycle syncing your nutrition & lifestyle.

Overcome the havoc caused by your cycle and turn it into a propeller for success by balancing hormones, connecting to your body and getting synced!

03/31/2026

When is the last time you cried? 🥲

03/27/2026

We’ve all been there: You wake up feeling “off.” Maybe it’s a sudden dip in mood, a skin flare-up, or a wall of fatigue that feels like it came out of nowhere.

If you don’t know the language of your body, these aren’t just symptoms, they’re interruptions. They feel like errors in a system that’s supposed to just work.

One day sitting in Hebrew class, I realized that most of us are making “body typos” every single day.

In Hebrew, if you don’t know the context, you can’t read the word. You might see the letters, but you’ll pronounce it entirely wrong.

We do the same thing with our biology:
→ We read exhaustion as laziness.
→ We read anxiety as a personality flaw.
→ We read hunger as a lack of willpower.

The idea is about moving from decoding - where every data point is a puzzle you’re desperately trying to solve - to fluency, where your body becomes a conversation you’re actually a part of.

I’m sharing the full breakdown of how this linguistic metaphor changed how I view wellness in my latest Substack.

COMMENT “READ” and I’ll send you the link to the full article + the details for the Hebrew classes at Citizen Cafe TLV that sparked this entire shift. 💙✨

03/18/2026

Share your favourite cooking tip in the comments to help a stranger 👇🏼

03/16/2026

If you’re a grown woman eating like a toddler, you’re probably going to lose your period before you lose the weight you wanted to. 🤷🏻‍♀️

I just got off a call with a new client who was put on a “physio-approved” diet.

The goal? Fat loss. The reality? She’s on track to lose her period within 3 to 6 months.

Here’s the truth: Unless you are under 5’2” and 115 lbs, eating under 1,500 calories isn’t just a “deficit”, it’s a biological emergency signal to your brain. ⚠️

When your body isn’t getting enough energy, it starts shutting down “non-essential” programs to survive. Your reproductive system is often the first to go.

📉 Within 2-4 weeks of chronic under nutrition you’ll start to see some signs, especially in your luteal phase.

📉 Within a few months your cycle might become irregular.

📉 And within 3-6 months you may lose your period completely.

Stop taking nutrition advice from people who don’t understand women or their hormones.

What is the most unhinged nutritional advice a professional has ever given you?

Let’s discuss in the comments. 👇

03/08/2026

To the women who shape the world quietly and powerfully.

The ones who lead with integrity.
Who show up when it matters.
Who remind others of their strength.
Who make the people around them feel seen.

The world moves forward because of women like you.

Today is simply a moment to say thank you.

Happy International Women’s Day. 💕

Tag a woman who has made your life better.

03/05/2026

If you break out or feel anxious around ovulation, this might surprise you.

It’s not always your hormones.

Sometimes it’s your liver.

Ovulation is the peak estrogen moment of your cycle. Estrogen rises to trigger ovulation, and then your body has to metabolize and clear it.

That process happens primarily in the liver.

If estrogen metabolism slows down, you might notice symptoms like:

👎 mid-cycle acne
👎 sudden anxiety
👎 breast tenderness
👎 bloating
👎 headaches

These aren’t random.

They’re often signs your body is struggling to clear estrogen efficiently after it peaks.

That’s why I drink this tea for 3-5 days around ovulation.

It’s a strong herbal decoction designed to support the pathways responsible for estrogen metabolism.

The blend includes:

🌿 Burdock root - supports lymphatic circulation and inflammatory skin pathways

🌿 Dandelion root - stimulates bile flow and liver detox pathways

🌿 Licorice root - supports cortisol balance and reduces inflammatory stress

It’s simple, but incredibly strategic when you understand what’s happening in your cycle.

Phase-synced support doesn’t have to be complicated.

It just has to be timed correctly.

If you want the exact recipe and more science behind why this works, comment ✨OVULATION✨ and I’ll DM it to you.

03/02/2026

This business may be a one-woman show, but I had to hop on this trend. So here’s a reintroduction. ☺️

I’m a 31-year-old Sephardic Jew with Spanish, Moroccan, and Dutch roots.

Born and raised in Toronto. Over the last six years I’ve lived in Danang, LA, and Valencia. I’m back in Toronto for now… but can you guess where I’m planning my next move? 😏

I bartended for years and loved it. Sometimes I miss slinging drinks. Then I remember how much I value my circadian rhythm.

My favorite compliment is when someone tells me I’ll make a good mom. I’m not even dating right now, but I’m genuinely excited for that chapter when it comes.

I started this business after getting off birth control and experiencing symptoms that wrecked me. What shook me most wasn’t the symptoms. It was realizing I had never actually been taught how my own cycle worked.

I had certifications in holistic nutrition. I held leadership roles. And yet I didn’t understand my own hormones.

So I left my role as a Nutrition & Culinary Director at a startup and started educating women about their cycles.

Now I help women track their patterns, understand their bodies, and build strategy around their physiology.

Baby me had no idea she’d grow up talking about periods for a living.

But I’m very glad she does.

And if you’re here, I’m glad you are 🤍

02/25/2026

If you’re always reaching for Midol or Advil during your period, try this natural remedy instead.

What most women realize if they can preemptively reduce cramps, bloating & PMS symptoms before they ever arise.

This tea to drink in the 3-5 days leading up to your period uses science-backed natural herbs to reduce cramps, water retention, bloating and other PMS & period problems.

If you want the recipe and more science behind it, comment ✨TONIC✨ and I’ll DM it to you.

02/24/2026

PMS has never been and will never be “normal”.

Sure it’s common, but it’s definitely not normal and is a sign that something is off in the body and needs attention brought to it.

When people and healthcare providers call PMS normal, not only is it normalizing the pain and suffering of women, invalidating them and dismissing them, it is also potentially dangerous.

If you’re told something is normal, there is no point in finding ways to heal it or figuring out what may be wrong.

And because PMS is a sign your body is giving you, you are also ignoring the larger concerns in your body that need attention and that can lead to the progression and severity of imbalances, conditions and symptoms.

So instead of ignoring the signs of your body, learn how to understand your body’s communication and revive your cycle! ✨

What PMS Type(s) do you experience?

P.S. If you want to stop guessing, symptom chasing, or starting over every month and instead want a structured, personalized path forward to feel your best before the summer, comment ☀️SUMMER☀️ and I’ll get in touch with you!

02/19/2026

I know. “Spaghetti” sounds dramatic.🍝

But if you’ve ever made spaghetti squash and thought,
“Why does this never actually hit?”

It’s probably not the sauce. It’s the structure. 👩🏻‍🍳

And beyond texture, there’s a bigger reason I use this strategically in the luteal phase.

Your metabolism shifts.
Your insulin sensitivity changes.
Your cravings aren’t random.

I go deeper into the physiology, blood sugar connection, and how this actually supports PMS in today’s Substack.

If you want the full breakdown, comment SQUASH and I’ll DM it to you! 😏🍝

Address

Yorkville, ON

Website

http://nicolebendayan.com/

Alerts

Be the first to know and let us send you an email when Nicole Bendayan Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Nicole Bendayan Nutrition:

Shortcuts

Want your practice to be the top-listed Clinic in Yorkville?