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Dr. Alexandra Hurtado, ND, Toronto, ON (2026)

07/11/2022

Let me tell you the #1 reason that your fancy stress support protocol doesn't work.

Exhaustion. 😮‍💨😮‍💨😮‍💨

Most clients who are burning out from stress are just plain tired.

They don't have the extra energy to make that trip to the supplement store, follow along with a new recipe, or figure out where to find chia seeds at the grocery store. In fact, an overwhelming list of to-dos is probably what got them into your office in the first place.

Clients stressed to the point of exhaustion need the simplest, most direct support we can offer. Often, that boils down to one thing. Just one small thing that your client can manage each session.

It's also when we have to put on our thinking caps, get creative, and check the research. With so few options, it's paramount for the client's health that we pick effective supports with noticeable results.

Here are a few ideas to get your wheels turning:
💡Book shorter weekly or bi-weekly sessions for clients to minimize overwhelm, offer accountability, and introduce changes gradually.
💡Put everything they need in a teacup by mixing a custom herbal blend for tea with tulsi, nettle, lion's mane, or whatever specific herbal supports are best for their needs. (Bonus: you can encourage them to sit down and rest while they drink it.)
💡Start every session with a few rounds of deep breathing. Teach and practice the skills you want your client to use.

Are you a nutritionist who works with stress, exhaustion, and adrenal burnout?

Follow .alexandrahurtadond for support, resources and clinical insights from you big sister ND.

06/13/2022

Join us if you are free!

05/30/2022

Let's chat bout the essential amino acid required to make our feel-good neurotransmitter serotonin. 😊

Fast Facts:

⭐ In lab work, high plasma tryptophan is associated with headaches and SSRI medications. Low tryptophan levels are correlated with depression, insomnia, and schizophrenia.
⭐ Tryptophan deficiency can occur in alcoholism, digestive system disorders, and niacin absorption problems. Deficiency symptoms can include being more sensitive to pain, aggressive behaviours, a more active startle reflex, and/or irritability.
⭐ 5-HTP supplementation may improve symptoms like sleep terrors, confusion, and sleepwalking that characterize disorders of arousal experienced during non-REM sleep. (PMID: 29869076)

When supplementing tryptophan, research suggests using 5-HTP and starting at a low dose of 25 mg daily. 💊 It more readily crosses the blood-brain barrier and only needs one step to convert to serotonin. Possible side effects from 5-HTP supplementation can include diarrhea, dizziness, heartburn, nausea, and an upset stomach.
Because 5-HTP converts to serotonin, it's contraindicated with most SSRI anti-depressants and several other common prescriptions. 📝 Do your homework and work with your client's family doctor to find a safe solution.
For the body to get tryptophan, you need to eat tryptophan. Get your tryptophan in:

🍌 Bananas
🍗 Chicken and turkey
🥬 Collard greens, turnip greens, and spinach
🌱 Pumpkin seeds and sunflower seeds
🥔 Potatoes
🥛 Milk

Do you use 5-HTP or use L-tryptophan supplements? Let me know what works for your clients in the comments below. 👇

This post is educational and NOT meant to provide medical advice. Always consult with your health care provider. 🙂

05/27/2022

BCAAs can burn fat, grow muscles and improve metabolic health.

However, disordered BCAA breakdown could be contributing to a client's insulin resistance.

When BCAA metabolism isn't functioning properly, valine, leucine, and isoleucine (BCAAs) build up in the bloodstream.

These high levels of circulating BCAAs are:
👉🏼 Associated with insulin resistance.
👉🏼 Considered a predictor of type II diabetes.
👉🏼 Present in overweight individuals. (PMID: 22961720)

What's the root of poor BCAA metabolism? Research isn't clear yet, but elevated fatty acids, pro-inflammatory cytokines, insulin levels, genetic abnormalities, or impaired BCAA enzymes could all play a role.

🤷🏻‍♀️ Did you know?

Circulating BCAAs can be broken-down by estrogen.

Interestingly, a 10-year prospective study published in 2013 showed that high dietary BCAA intake (relative to overall protein intake) significantly decreased the risk of diabetes in women but not men. In men, only leucine (a BCAA) was weakly associated with a decreased risk of diabetes. (PMID: 24008908, 15465758)

For now, research is not fully clear whether high circulating BCAAs are a cause or a marker of insulin resistance. (PMID: 4963881)

👉🏼 Pay attention to your client's experience when using BCAAs or whey protein for metabolic health. Consider recommending a continuous glucose monitor to understand your client's blood sugar patterns.

👉🏼 Do more for your clients who need blood sugar control support.

Register TODAY for my live webinar on continuous glucose monitoring. We'll be LIVE on Wednesday, June 8th, 2022, at 6:30 PM EST. 👈🏼 Head to the link in my bio for details.

This post is educational and NOT meant to provide medical advice. Always consult with your health care provider. 🙂

05/25/2022

Writing effective protocols is in the details.

Starting your client on a new supplement regime? Here's the basic information every client needs to know. 👇🏼

✏️ The FORM
Magnesium citrate and magnesium malate have very different actions! Be clear about nutrient form, so your clients get their desired results.

✏️ The DOSE
Too little? There may be no effect. Too much? You may be putting your client at risk of accidental toxicity. Make sure the client is aware of the proper dose and any possible side effects.

✏️ The METHOD
Capsule, liquid, tea, or decoction? Did you provide simple instructions on making a castor oil pack? Be direct about how your client should take their supplement or prepare their remedy.

✏️ The ROUTE
Be very clear on how your client should take the supplements you recommend. You do not want your patient taking their vaginal suppository orally. 🤦🏻‍♀️

✏️ The DURATION
Make sure your clients know the end date for their protocol. Some nutrients and herbs can bioaccumulate and cause a toxic effect. Some clients may take months or years to follow up, so always be specific on the length of your protocol.

When in doubt, be TOO clear with your instructions. What comes as second nature for you may be brand new to them.

🔖 Save this post to make your nutrition protocols precise.

This post is educational and NOT meant to provide medical advice, always consult with your health care provider. 🙂

05/23/2022

🏋🏻‍♀️ If your client has or is at risk for type II diabetes, they might be better off skipping the BCAAs at the gym.

BCAAS or branched-chain amino acids refer to the three amino acids: leucine, isoleucine, and valine. They are a popular supplement for stimulating muscle growth, lessening muscle soreness after a workout, and keeping muscle breakdown to a minimum. 💪🏼

FAST FACTS:
⭐️ BCAAs make up roughly 35% of the amino acid profile in muscles!
⭐️ Isoleucine may support hemoglobin production. Hemoglobin carries oxygen, is a critical part of red blood cells, and directly affects energy levels.
⭐️ Supplementing leucine may improve body fat loss during periods of food restriction and prevent fat from accumulating during aging. It may also help prevent diet-induced obesity. (PMID: 26007339)

THE DIABETES CONNECTION:
⭐️ High levels of circulating plasma BCAAs are associated with an increased risk of cardiovascular disease events in women. The BCAA-CVD connection was stronger in women with type II diabetes. (PMID: 29572205)
⭐️ Women with a history of gestational diabetes were at an increased risk of developing type II diabetes when they consumed diets higher in BCAAs and had high blood concentrations of BCAAs. Impaired BCAA metabolism has been linked to an increased risk of type II diabetes. (PMID:29945965)

BCAAs aren't produced by the body, but they can be accessed in most proteins like:
🍖 Chicken, beef, and turkey
🐟 Salmon and tuna
🥫 Lentils, soy, chickpeas, and beans
🌾 Brown rice and whole-grain breads
🥛 Milk, Parmesan cheese, eggs, and Greek yogurt

👉🏼 I'm hosting a webinar! We'll be diving into the world of Continuous Glucose Monitors and all things blood sugar control. Join me LIVE on Wednesday, June 8th at 6:30 PM EST. Register here: https://loom.ly/SO8NdUc

This post is educational and NOT meant to provide medical advice. Always consult with your health care provider. 🙂

05/20/2022

Add arginine to your fertility support arsenal.

Arginine supplementation can increase the longevity and number of cells lining the uterus.

Patients with thin uterine (endometrial) linings who were supplemented with L-arginine saw significant improvements in endometrial thickness. Nine patients were given 6 grams of L-arginine 4 times a day in during their late follicular phase. (PMID: 19200982)

Compared to their last cycle, 67% of patients supplemented with L-arginine developed endometrial linings with a thickness of 8 mm or more. For conception, doctors look for an endometrial thickness of over 7 mm.

To support a pregnancy, the lining of the uterus (endometrium) must regenerate after menstruation. An embryo will attach and implant best with a thicker uterine lining. Arginine supports the growth and multiplication of the cells lining the uterus. A healthy, growing population of these cells means a thicker endometrial lining for successful embryo implantation.

Lab studies found that when L-arginine was added to a culture of human endometrial skin cells, those cells multiplied at a faster rate. At the same time, the rate of cell death (apoptosis) decreased. (PMID: 23442442)

When working with clients trying to conceive, check their diets to make sure they are getting enough protein. If your client knows their uterine lining is thin, consider supplementing 24 g a day of arginine in the late follicular phase.

Do you work with fertility in your practice? Let me know in the comments.

This post is educational and NOT meant to provide medical advice. Always consult with your health care provider.

05/18/2022

Blood sugar management protocols are demanding. Sometimes our clients need a breather. 😪

When it comes to managing chronic illnesses, like diabetes or metabolic syndrome, we know our clients can't really take a day off. However, we also understand that sometimes our clients just need some time away from restrictive eating habits.

As practitioners, we can still support our clients who feel burnt out by restrictive blood sugar management diets. Here are my favourite (non-diet) blood sugar supporting habits.

💡 Stay Hydrated
Encourage clients to drink water. It can curb sugar cravings and help the kidneys flush out excess sugar in the urine. It also helps dilute sugar in the blood.

💡 Get some quality ZZZs
Poor sleep often indicates higher cortisol. High cortisol means higher blood sugar levels. Help your client build sleep hygiene habits like limiting naps, avoiding caffeine late in the day, and using blue-light-blocking glasses. Poor sleep can also leave your client with cravings and a bigger appetite.

💡 Joyful Movement
Walk a block, roll around the floor with your dog, or do some tidying up. Regular movement helps increase insulin sensitivity. If your clients use a continuous glucose monitor, have them check their blood sugar levels before and after exercise!

Obviously, these habits can't replace a blood sugar management diet. However, they can offer alternative ways for your client to support their blood sugar health when they're fed up with food restrictions.

Give your clients the skills they want and need to manage their blood sugar. 🩸

Find out if a continuous glucose monitor is the right tool for your clients.

👉🏼 I'm running a LIVE webinar on using and interpreting continuous glucose monitors in clinical practice. I'll be LIVE on June 8th at 6:30 pm EST to teach and answer all your questions. Register today here: https://loom.ly/SO8NdUc

This post is educational and NOT meant to provide medical advice, always consult with your health care provider. 🙂

05/16/2022

Let's chat bout the most versatile amino acid 👉🏼 arginine.

Studies show that arginine is involved in the health of your liver, circulatory and immune systems, GI and urinary tract, and reproductive organs. It also helps detoxify ammonia and is a building block of protein.

FAST FACTS
⭐️ In first-pass metabolism, about 40% of orally-administered arginine gets broken down in the small intestine. A significant amount of arginine will not make it to system circulation when supplementing. (PMID:19030957)
⭐️ Adequate amounts of dietary arginine may help restore insulin sensitivity, reduce obesity, decrease blood pressure, and lower oxidative stress in type 2 diabetes. (PMID:27356939)
⭐️ Research shows L-arginine supplementation of 4 g to 24 g per day reduced systolic and diastolic blood pressure after a minimum of four weeks. (PMID:22137067)
⭐️ L-arginine regulates immune function and inflammation. Supplementation with arginine increased T-cell response and significantly reduced infectious complications compared with controls. (PMID:25164444)

Growing children need extra arginine from their diet, or else they risk deficiency. Adult bodies will make enough, so there is no RDA.

Avoid supplementing arginine in those with herpes (including cold sores), liver cirrhosis, or low blood pressure. Do not supplement arginine after a recent heart attack. 🙅🏻‍♀️

Get your daily dose:
🌱 Pumpkin, sesame, and watermelon seeds
🥜 Walnuts, almonds, and pine nuts
🥫 Soybeans, peanuts, and chickpeas
🥩 Turkey, chicken, pork, and beef
🌊 Seaweed and seafood

Are you a practitioner looking to build your clinical skills?

🤝 We'll be talking about Continuous Glucose Monitoring at my next webinar.
Join me LIVE on June 8th, 2022 at 6:30 pm EST. Register here: https://loom.ly/SO8NdUc

This post is educational and NOT meant to provide medical advice, always consult with your health care provider. 🙂

05/13/2022

Trendy bio-hack or powerful health tools? 🤔 It's time for practitioners to get serious about continuous glucose monitors (CGMs).

My CGM webinar starts at 6:30 PM EST on Wednesday, June 8th This webinar is for practitioners and health professionals only. Register today using the link in my bio. 👈🏼

Originally a tool for Diabetics, CGMs are now being used on the bio-hacking scene to unlock the many health benefits associated with blood sugar stability.

Research shows that minimizing spikes in blood sugar supports longevity, reduces inflammation, improves energy levels, and prevents chronic diseases. (PMID: 18803936)

The continuous feed of information from a CGM helps individuals see in real-time how everything from their nutrition choices to the time of day to stress levels can impact their blood sugar levels. CGMs give people the information to make healthier lifestyle and nutrition choices.

However, without proper interpretation, our clients won't be able to turn this valuable data into actionable health choices. 🌟

👉🏼 That's why I am offering practitioners the opportunity to learn about CGMs directly from me-- a licensed ND and Nutritionist with a bio-hacking hobby.

When you register for my LIVE continuous glucose monitoring webinar, you will learn:
👉🏼 How to use a CGM and which model to pick.
👉🏼 How to interpret the data and what factors influence your client's reports.
👉🏼 What the HbA1c marker is and how to optimize it.
👉🏼 What additional tests and investigations might benefit a client using a CGM.
👉🏼 Which nutritional interventions can stabilize blood sugar.

Ready to harness the power of continuous glucose monitors for your clients?

My CGM webinar starts at 6:30 PM EST on Wednesday, June 8t. This webinar is for practitioners and health professionals only. Register here: https://loom.ly/SO8NdUc 👈🏼

🤝 Share this post with a colleague and attend with a friend!

05/11/2022

Clients LOVE ❤️ to gather health data.

From FitBits to calorie-counting apps, data helps clients see their progress in real-time.

Continuous glucose monitors (CGMs) help us understand the spikes and dips of our blood sugars in real-time.

When we interpret the results, we see these blood sugar highs and lows in relation to the foods we eat, the quality of our sleep, and our eating patterns. Think of it as an educational aid for your client's body. 🤔

Unfortunately, I find that many practitioners aren't super knowledgeable about how to interpret them. This is likely because CGMs are a newcomer to the bio-hacking scene.

👩🏻‍🔬 Recently, I've been experimenting on myself with a continuous glucose monitor with some interesting results! Even as a nutritionist and established ND, I've been surprised by the impact of certain foods on my body. Imagine how a client might feel. 🤯

What would interpreting CGM readings do for your protocols? 👇🏼

If a CGM is reporting Hb A1C over 5.5% then build a protocol to reduce blood sugar levels and improve blood sugar stability.

You know that blood sugar is affected by:
👉🏼 Adding fiber, protein, and healthy fats to every meal.
👉🏼 Eating at regular intervals.
👉🏼 Pivoting away from simple carbohydrates and sugar.
👉🏼 Addressing high cortisol levels.
👉🏼 Slowing down late-night carb-heavy snacking.

Get the hard data on your client's blood sugar stability.

CGMs are easily purchased over the counter and are a great tool to use preventatively.

Are you a practitioner who wants to interpret CGM results with confidence?

👉🏼 Join me on June 8th, 2022 at 6:30 pm EST for a LIVE webinar on using and interpreting continuous glucose monitors in clinical practice. Register here: https://loom.ly/SO8NdUc

This post is educational and NOT meant to provide medical advice, always consult with your health care provider. 🙂

05/09/2022

📸 Want a snapshot of your blood sugar management?

There's a blood test for that. It's called Hemoglobin A1c. 🩸

The Hemoglobin A1c test, or HbA1c, provides a valuable picture of a client's blood sugar control over the past 2 to 3 months. Medical doctors often use it to assess how well diabetic patients are adhering to their medication and diet.

Blood sugar refers to the amount of glucose circulating in your bloodstream. We use glucose for energy and get it from the food we eat. When blood sugar levels are consistently too high, it is diagnosed as metabolic syndrome or diabetes.

🧪 The HbA1c test measures how much of the circulating hemoglobin (a part of red blood cells) is glycosylated.

Glycosylated is a fancy way to say there's sugar (glucose) stuck to the hemoglobin molecules. 💡 These hemoglobin molecules are recycled every three to four months.

Well-controlled blood sugar will have HbA1c test results of less than 5.5%. See below for abnormal result ranges. 👇🏼
🔬 At risk for diabetes is 5.5% - 5.9%
🔬 Pre-diabetes is 6% - 6.4%
🔬 Diabetes is > 6.5%

Get your client's HbA1c score from routine bloodwork or continuous glucose monitor readings. With lab work the test is manually scored. Early abnormal results are often missed and go unflagged until a patient is firmly in the diabetic range. 😞

Check the lab work and help clients improve their blood sugar health before a diabetes diagnosis.

🔖 Save this post as a reference for HbA1C ranges for you and your clients.

Want better tools to manage your client's blood sugar?

👉🏼 Sign up today for my 1-hour Continuous Glucose Monitoring Masterclass for health practitioners. We'll be going live on June 8th, 2022 at 6:30 pm EST. Register here: https://loom.ly/SO8NdUc

This post is educational and NOT meant to provide medical advice, always consult with your health care provider. 🙂

Dr. Alexandra Hurtado, ND

07/11/2022

06/13/2022

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