Toronto-Born Wellness Expert Redefining Strength, Energy & Longevity
Toronto-born wellness expert Suzan Galluzzo has built a name for herself as a trusted voice in fitness, nutrition, and hormone health, now bringing her expertise from Los Angeles back to her roots. As an award-winning Registered Holistic Nutritionist and the creator of the transformative Best of You program, Galluzzo has spent more than a decade helping individuals achieve sustainable results through science-backed strategies that go far beyond quick fixes.
In a season when many Canadians feel the effects of shorter days, lower energy, and shifting routines, her approach is especially relevant. Rather than viewing winter as a time to slow down or lose momentum, Galluzzo reframes it as an opportunity to rebuild, rebalance, and reconnect with foundational habits that support long-term wellness.
Drawing on both her Toronto upbringing and her experience in the wellness-forward culture of Los Angeles, she offers a practical and grounded perspective, one that blends consistency with innovation. From strengthening metabolism and supporting hormonal balance to boosting mood and energy through simple daily rituals, her insights are rooted in real science and real life.
In this exclusive TorontoPages interview, Galluzzo shares her expert advice on how to stay energized, focused, and resilient throughout the winter months without falling into the trap of trends or extremes.
You grew up in Toronto and now live and work in Los Angeles, how has that move influenced your approach to health and wellness?
Moving from Toronto to Los Angeles completely shifted how I live and lead. I’ve always been about structure and discipline, that’s my Toronto side but living in California taught me to truly live the lifestyle I coach. The weather here makes it so much easier to move your body, get outside, and stay aligned with your health goals. My kids play sports year-round, we’re always active, and that energy fuels everything. It’s a lifestyle that naturally supports wellness without feeling like a grind.
Do you notice differences in how Canadians vs. Californians approach fitness, nutrition, or self-care?
There’s definitely a cultural difference. Canadians are very consistent, quiet achievers. They’re less about trends and more about routine. Californians, on the other hand, are exposed to so many wellness options, which is exciting but sometimes it becomes noise. There’s a lot of jumping from one thing to the next. I believe in pulling the best from both: consistency and commitment from my Canadian roots, combined with the wellness-forward mindset of LA.
What do you miss most about Toronto, especially during the winter months?
I miss the stillness and coziness of a true winter. There’s something nostalgic about bundling up, being with family, and slowing down. In Toronto, winter kind of forces you to reflect, you can’t help but turn inward. It’s peaceful in a way that California isn’t. But I’ll be honest, I don’t miss scraping ice off the car or trying to keep kids active in minus twenty-degree weather.
Many people feel their metabolism “slows down” in winter. What’s actually happening in the body?
What people call a “slowed metabolism” in winter is really a response to their habits. Less movement, more comfort food, and shorter days disrupt your circadian rhythm and hormones. Your body isn’t broken, it’s adapting. But you can absolutely support it by keeping your routine dialed in.
What are the biggest metabolic mistakes people make during colder, darker months?
The biggest mistake is going into hibernation mode. People start skipping workouts, eating too many heavy meals, and sleeping less because of stress or poor evening routines. That combination tanks your energy, disrupts blood sugar, and affects your mood. It’s not the cold, it’s the choices you’re making in response to it.
How does strength training support metabolism differently in winter versus summer?
Strength training is even more important in winter. When you’re moving less and sunlight is limited, lifting weights helps regulate insulin, balance hormones, and boost mood. It literally keeps your internal fire burning when the world outside feels colder and slower.
Are there specific foods or nutrients you recommend prioritizing to support metabolic health in winter?
I’m big on warming, grounding foods in winter. Think lean proteins, green vegetables, and clean carbohydrates like sweet potatoes or quinoa. I also recommend magnesium, omega-3s, and vitamin D across the board. And I love using Nutrilixir in the morning, it’s like a metabolic warm-up in a mug.
Why are mornings so critical for setting energy levels during winter?
Your morning sets your chemistry for the entire day. When you start off sluggish or skip movement and hydration, your energy crashes and cravings kick in. Especially in winter, when light is limited, that first hour matters more than ever. It’s when you either set yourself up to succeed or spiral.
What does an ideal winter morning routine look like for someone with limited time?
If you’re short on time, keep it simple: wake up, drink water, get outside for a few minutes of light (or walk around your home), and have a protein-packed breakfast or greens with coffee and Nutrilixir. Even five to ten minutes of intentional effort in the morning makes a significant difference in how you show up for the rest of the day.
What’s one small morning habit that delivers the biggest energy payoff?
The one habit I swear by is hydration first thing, two large glasses of water before anything else. It’s such a simple reset: your digestion wakes up, your mind clears, and it signals to your body that it’s time to move. It costs nothing and delivers the biggest return.
What hormonal imbalances do you most commonly see during winter months?
In winter, I see more people struggling with low thyroid function, elevated cortisol, and low serotonin. The shift in light, increased stress, and sugar cravings can throw off your hormones. It’s not just emotional, it’s biochemical. That’s why routine, nutrition, and movement are non-negotiable.
How can nutrition help stabilize mood and emotional well-being in winter?
Clean eating helps stabilize blood sugar, which directly affects mood. I see it all the time, clients who start eating well notice their anxiety and emotional swings decrease significantly. When you fuel your body with real food, your mood stabilizes because your brain and gut are finally in sync.
When should someone seek professional help versus trying lifestyle changes first?
If you’ve been eating well, sleeping, moving, and supplementing and you still feel off, don’t wait. Get checked. We always start with lifestyle, but if the basics aren’t helping, that’s your cue to look deeper. You don’t need to push through imbalance, there’s no shame in getting help.
When people hear “biohacking,” they often think extreme. What does it really mean in your work?
Biohacking doesn’t have to be extreme. For me, it’s about giving your body the tools it needs to function optimally. Things like morning light exposure, supported fasting with Nutrilixir or Matchalixir, and proper supplementation are simple, science-backed strategies that create real results.
What are your top three evidence-based biohacks for winter focus and mental clarity?
My top three are: morning sunlight within 30 minutes of waking to regulate hormones, movement after meals to stabilize blood sugar and support digestion, and prioritizing clean protein and greens first thing to anchor your day. That’s your winter focus stack, no tech required.
How effective are supplements like vitamin D, magnesium, or adaptogens in winter?
These supplements can be very effective when used properly. Vitamin D is essential in winter. Magnesium supports mood, sleep, and muscle recovery. Adaptogens like ashwagandha can help regulate stress, but they’re not magic solutions. The foundation is always nutrition, movement, and sleep, supplements simply fill the gaps.
Can cold exposure or contrast therapy help with winter energy, or is it overhyped?
Cold exposure can be powerful, but you don’t need to jump into a freezing lake to see benefits. Even a cold shower or contrast therapy can boost resilience and mental clarity. Just don’t rely on it as a quick fix, use it as a tool to build resilience.
You’re known for avoiding fads. What’s one winter wellness trend you’d like to debunk?
The idea that winter is a “write-off” for wellness needs to go. You don’t need to bulk, hibernate, or surrender to the season. Winter is actually the best time to build strength, reset your habits, and lay the foundation for a strong spring. You don’t need to pause, you need to pivot.
How do you help clients stay consistent when motivation dips seasonally?
I anchor my clients in structure, not motivation. Weekly check-ins, step goals, and consistent meal prep are what keep you moving forward when motivation is low. You don’t need to feel like it, you just need to do it. That’s how consistency is built.
If readers could implement just one habit this winter to feel stronger, more energized, and more balanced, what would you recommend?
Move your body every day. It doesn’t need to be a full workout, just get your steps in, stretch, or lift something. Movement is the thread that ties everything together: your mindset, metabolism, and hormones. Start there, and everything else becomes easier.
Your message for us at TorontoPages magazine.
Toronto will always have a piece of my heart. I built my roots there and started my mission there. To every reader in the city, don’t wait for things to get easier or quieter to start taking care of yourself. The time is now. You have everything it takes to create your best body and your best life, one decision, one habit, one win at a time.
