Precision Nutrition, Designed for Your Biology and Your Clock
Nutrition is more than what you eat — it’s when you eat, how your body processes food, and whether those choices align with your biology and circadian rhythm. At ADS Vitality, we use precise nutrition with chrononutrition principles to create a programme that matches your metabolism, gut health, hormones, and daily energy patterns.
This is not about generic meal plans or fad diets. It’s about precision nutrition: eating in sync with your body’s clocks to restore balance, resilience, and sustainable health.
From Data to Daily Practice
Your personalised nutrition programme is shaped by advanced lab testing and the Circadian Matrix™ framework. We look at:
Metabolic rhythms
how your body manages glucose, insulin, and energy across the day
Gut microbiome function
which foods enhance or disrupt your microbial balance
Nutrient status
personalised strategies to address deficiencies and optimise absorption
Hormone and stress response
aligning food timing to support cortisol and melatonin cycles.
Once we’ve mapped your biology, we turn results into a practical, personalised nutrition plan that works in real life.
Nutrition that fits your life
We transform science into beautiful, practical resources:
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Professionally designed meal plans tailored to your lab results and circadian profile.
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Recipe collections that meet your preferences (plant-based, low-histamine, performance-focused, etc.).
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Automatic grocery lists to make healthy choices simple and stress-free.
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Easy-to-follow visuals showing when and how to structure meals for maximum energy and sleep support.
This means your plan is not just clinically precise, but also easy to follow and enjoyable.
Example: One-Day Chrononutrition Meal Plan
(fibre, protein, and fat–focused; aligned with circadian rhythm)
Morning
Anchor Breakfast
07:30 – 08:00
Example Food:
2 poached eggs, sautéed spinach, avocado, and a slice of whole-grain sourdough.
Optional: green tea or black coffee (before 10:00).
Stabilise glucose, set cortisol–insulin rhythm, provide sustained energy
Midday
Power Lunch
12:30 – 13:00
Example Food:
Grilled chicken (or lentils/tempeh), quinoa and roasted root vegetables, arugula and kale salad with olive oil + pumpkin seeds.
Deliver balanced protein, fibre, and fats for steady energy and microbiome support
Evening
Wind-Down Dinner
18:30 – 19:00
Example Food:
Grilled salmon (or tofu), steamed broccoli and asparagus, roasted cauliflower mash with olive oil.
Herbal tea (chamomile, lemon balm) if desired.
Light yet nutrient-dense; anti-inflammatory, gut-friendly, supports melatonin pathways
Why This Works
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No snacks → Longer fasting windows to stabilise insulin, promote fat oxidation, and support circadian repair processes.
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Protein + fibre at every meal → Keeps blood sugar stable, reduces cravings, and feeds microbiome diversity.
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Healthy fats (avocado, olive oil, seeds, fish) → Provide satiety, regulate inflammation, and support hormonal health.
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Early, light dinner → Prevents nocturnal glucose spikes and promotes melatonin production for sleep onset.
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Overnight fast (19:00–07:30) → Extends fasting period (12+ hrs) to support glymphatic clearance, autophagy, and mitochondrial repair.
How Precise Nutrition Helps You Realign
Morning
A breakfast designed to stabilise glucose and anchor your circadian rhythm
Midday
Foods that fuel productivity and focus without energy crashes.
Evening
Meals that calm the nervous system, support microbiome balance, and promote melatonin release.
Overnight
Fasting periods that allow detoxification, cellular repair, and microbiome restoration.
Why choose our approach?
