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Holistic Nutrition by Alex, Vancouver, BC (2026)

09/15/2025

Every night before bed, I’d go for a final p*e… then crawl into bed, get comfy, and almost immediately get back up to p*e again. My fiancé has affectionately nicknamed this “my little p*e” because it’s been my bedtime habit for years. After studying the urinary system in my nutrition course, I learned that this often isn’t an irreversible problem but it’s usually about how you empty your bladder, or a habit your brain has built.
If the bladder muscles or pelvic floor don’t fully relax, a small amount of urine can be left behind. When you stand up and move, it shifts position, triggering another urge.

Sometimes, it’s purely a trained “just in case” ritual.
Try the Bedtime Bladder Experiment (7 days) if you also do just one more p*e before bed. See full instructions in the comments below!

Also, remember that in women, the bladder shares space with the uterus, so things like menstrual cycle changes, pregnancy, or pelvic floor tension can make urgency more noticeable.

Alcohol suppresses ADH, which is the hormone that helps your kidneys conserve water. With less ADH, your kidneys make more urine, so your bladder fills faster.

Caffeine has a mild diuretic effect (more urine production) and is also a bladder stimulant, which can make urgency worse and that's even if your bladder isn’t full.

Bottom line: Your bladder habits aren’t set in stone. With the right awareness and small daily tweaks, you can retrain the signals between your brain and bladder, improve emptying, and finally break the “just in case” cycle. I’m already noticing changes in my own “little p*e” habit which is proof that it’s never too late to reset.

Have you tried this or something similar and noticed a difference? Share below, it might help someone else!

09/15/2025

Just wrapped up my Anatomy & Physiology course and… wow. The body is amazing!

This course went so deep and detailed and every lecture left me with my mind blown. The way every single system has its own role, yet all of them synchronise to keep us balanced, is nothing short of fascinating.

It’s honestly incredible how much work it takes just for us to do the simplest things. Walking down the street? Digesting a meal? That’s dozens of intricate processes happening at once, perfectly timed and regulated.

Studying it has given me an even bigger appreciation for how resilient, complex, and miraculous our bodies are.

✨Cool fact: your stomach secretes hydrochloric acid strong enough to dissolve metal but your stomach lining renews itself every few days so you don’t digest yourself.

I’ve always loved science, but diving this deep reminded me just how much wonder and respect it brings for the human body ❤️

03/28/2025

Completing the Naturally Designed Pregnancy and Early Childhood course through IHN, led by the amazing Alexandra Hurtado, was one of the most insightful and empowering experiences I’ve had in my studies so far.

This course was truly eye-opening. Even as a woman, there is so much we are never taught about our own bodies: the natural intelligence they carry, the changes they go through, and the sacred power of creating and nurturing life. It’s astonishing how little we’re encouraged to explore or understand these things, let alone how little men often know about the incredible processes within a woman’s body.

Learning how a baby grows inside us, the stages of development, and what nourishment both mother and baby need, especially in that crucial first year, felt like unlocking something ancient and sacred. Alexandra was a phenomenal teacher, weaving science with compassion, and reminding us just how divine this journey really is.

I’m so grateful to have completed this specialised training, and I can’t wait to use everything I’ve learned to support women through hormone health, pregnancy, postpartum recovery, and early childhood nourishment.

Here’s to honouring our bodies, trusting their wisdom, and supporting each other through one of the most powerful journeys on earth. 🤍🌿👶✨

03/28/2025

I love Reese’s peanut butter cups, like, really love them.
But every time I have one, I can’t help thinking… they taste a little one-dimensional. You know? I’m always craving a bit more richness, a bit more depth.⁣

Also fun fact: my fiancé can’t stand peanut butter (I know, I questioned everything too 😅), so I started making these, and he's a changed man!⁣
⁣
I sweeten them with either regular sugar or sugar alcohols like erythritol or allulose, depending on the vibe. In our kitchen, we use all three and there’s nothing wrong with any of them.⁣
⁣
Here’s why I sometimes use erythritol or allulose:
✔ They have minimal to zero impact on blood sugar and insulin
✔ Great for people with PCOS, insulin resistance, prediabetes or type 2 diabetes
✔ Help reduce cravings and energy dips
✔ Useful for keto or low-carb baking
✔ A gentle step away from ultra-processed sweets without feeling restricted
⚠ Just a heads-up large amounts can cause bloating or digestive upset in some people.

Here’s why I also use real sugar:
✔ Real sugar is satisfying, nostalgic, and deeply human
✔ It’s perfectly fine in small amounts, especially when paired with fat or protein
✔ Can support a healthy relationship with food when enjoyed without guilt
✔ It’s simple, accessible, and delicious
✔ Sometimes, it’s just the right tool for the recipe or moment
⚠ Not ideal if you're constantly riding the sugar crash-craving rollercoaster but that’s more about pattern, not one dessert.

⁣The real issue isn’t the sweetener, it’s how, why, and how often we’re using it.

Erythritol, allulose, and real sugar all have a place.
Use what works for you, for the recipe, and for the moment. Sometimes you’re looking for blood sugar support, and sometimes you just want to bake your granny’s cake, and both are valid.
This isn’t about rules, it’s about nourishment, flexibility, and food that feels good in your body and your life.

💬 What kind of sweetener do you use in your kitchen and why?
Do you love sticking with the classics like maple syrup or regular sugar?
Or are you experimenting with erythritol, allulose, or monk fruit to support blood sugar?

I’d love to hear what’s working for you (and what’s not)! 🍪💛

03/19/2025

After yesterday’s post, I’ve been thinking about how often I reflect on those years I spent restricting myself.
Now, when I eat a slice of sourdough or enjoy something sweet without overthinking it, I feel a quiet kind of freedom, not just from food rules, but from fear. But that freedom took time. For years, I believed cutting sugar, gluten, dairy, and anything processed was the key to health. I weighed everything and made every bite from scratch. It felt like discipline, but it was really fear. It was rigidity dressed up as wellness. Looking back, I now see those patterns for what they were: orthorexia.

What’s been especially confronting, and honestly, concerning, is noticing how much of that same thinking still shows up in the wellness world, including in my current studies. As I move through my holistic nutrition course, I’ve observed that some teachers, people in positions of authority, speak about food in ways that sound disturbing. Strict black-and-white food rules, heavy moral language, obsessive emphasis on “toxicity,” and an undercurrent of fear around anything outside a narrow set of “approved” foods.

No, I’m not diagnosing anyone. But I can’t ignore how much of it resembles the very orthorexic mindset I worked so hard to unlearn. And that’s hard to sit with, especially when it’s coming from the very spaces that are meant to teach nourishment and balance.

This isn’t just about individuals. It’s cultural. Some studies suggest very high rates, up to 80–90%, of orthorexic tendencies in wellness and nutrition professionals, depending on how it's measured. That’s not a coincidence. That’s a symptom of a system that equates restriction with health and control with virtue.

But real health isn’t found in obsessive food rules or shrinking your plate down to what’s “clean enough.”
It’s not about removing everything, it’s about what you add: joy, softness, variety, shared meals, permission to live a full life.

If your version of wellness is making your world smaller, it’s okay to question it. You deserve more than discipline. You deserve peace with food - and freedom in your life.

✨🍞💬 Have you noticed this too in wellness spaces?

03/19/2025

📢 "Sugar lights up your brain like co***ne!"

Got ya. That’s exactly how diet culture works: catchy, dramatic headlines designed to scare you into control. “Sugar is toxic.” “Sugar is addictive.” “If you’re not detoxing now, what are you even doing with your life?!”

I used to fall for it too. In my mid-twenties, I started to follow a strict sugar-free, clean-eating lifestyle. I made everything from scratch, avoided anything packaged, and thought I was being “healthy.” But eventually, I realised it was stealing my joy, disconnecting me from food freedom, and making life smaller.

The idea that sugar is a drug comes from animal studies and misunderstood brain science. (Has anyone considered the mice just preferred the sugar water because it tasted better? No one does co***ne for the drip or do they?)

Here’s what’s actually true:
✔️ Excessive amounts of added sugar in ultra-processed foods can impact health.
✔️ Sugar is often hidden in places you wouldn’t expect.
✔️ Some people feel better reducing refined sugar.
✔️ Blood sugar spikes and dips can affect energy and mood.

But here’s what’s misleading:
✖️ Sugar is as addictive as co***ne isn’t backed by human data.
✖️ Sugar alone doesn’t cause disease - health is shaped by sleep, stress, fibre, movement, and context.
✖️ Moralising food as “good” or “bad” can harm your relationship with eating.
✖️ “Sugar detoxes” oversimplify how your body works. Yes, your body detoxes daily, but if digestion or elimination are compromised, those systems may need support, not restriction.

And let’s not forget sugar is part of nature: made through photosynthesis, found in every fruit, veg, legume and grain. It fuels your brain, muscles, and joy.

⚡️Here’s what matters more: what you add to your diet, not just what you take away. Colour, fibre, protein, joy, variety, shared meals - these are the real health-builders.

Yesterday I baked cupcakes for Paddy’s Day and watching my fiancé and friends light up with joy was the most nourishing part of the day. That wasn’t addiction or disease. That was love, celebration, connection - and yes, pleasure.

Health is how you feel, how you live, and how freely you say yes to moments like this.

03/19/2025

Why New Year's Resolutions Fail & What to Do Instead

The start of the year can feel like a time for a hard reset—but is that really the best approach?

After a season of indulgence, with all the Christmas sweets, extra booze, and late nights, our gut and body need nourishment, not punishment. Yet, so many jump straight into over-exercising, undereating, and extreme restrictions, which only lead to burnout, hormone imbalances, and the guilt-shame cycle.

📉 The Reality Check:
By February, 80% of people have already abandoned their New Year's resolutions (80% in the U.S. & UK, 73% in Canada). Why? Because they try to do too much, too fast, instead of building sustainable habits.

✨ Here’s What Actually Works:
Instead of extreme measures, focus on small, daily health habits that create lasting change. Go slow. Set a SMART goal (Specific, Measurable, Achievable, Realistic, Timely) and work on one habit at a time.

💡 If you started a diet in January and it’s making you miserable, restrictive, or throwing your hormones off—it’s not too late to change things. You don’t need the 1st of January to make healthier choices. It doesn’t have to be all or nothing. That mindset only leads to postponing change to next Monday, next month, next year. Extreme measures don’t work—but consistent, sustainable habits do.

✨ Here Are Simple Health Habits You Can Start Today:

✅ Hydrate First Thing – Drink 8oz of water with a pinch of salt or try my electrolyte recipe (see my other post).
✅ Eat Within 30-60 Minutes of Waking – Supports hormone balance & blood sugar stability, preventing mid-morning crashes.
✅ Prioritise Protein – Aim for 30g of protein per meal to regulate hormones & blood sugar and curb cravings.
✅ Balance Your Blood Sugar – Pair carbs with protein & healthy fats to avoid energy crashes.
✅ Support Your Adrenals – Reduce caffeine reliance, get morning sunlight, and try magnesium-rich foods.
✅ Nourish Your Gut – Add prebiotic & probiotic foods to support digestion after holiday indulgence.
✅ Optimise Elimination – Eat 25-30g of fibre daily from veggies, flaxseeds, & whole grains to support detox pathways.
✅ Move Mindfully – Instead of punishing workouts, choose strength

03/19/2025

🌿 Unlock the Full Power of Cruciferous Veggies 🥦 + Onion 🧅 & Garlic 🧄 with This Simple Trick!

Want to maximise the health benefits of your veggies? Here’s an easy hack: Wait 10 minutes after chopping cruciferous vegetables, onions, or garlic before cooking them. ⏳ This small step helps your food produce powerful compounds that support detoxification, heart health, and inflammation reduction!

✨ Why Wait?

Cruciferous vegetables like broccoli, kale, Brussels sprouts, cabbage, and cauliflower contain myrosinase, an enzyme that produces sulforaphane—a compound known for its cancer-fighting and detoxifying properties.

Onions and garlic release organosulfur compounds, including allicin, which are recognised for their heart-protective, antibacterial, and anti-inflammatory effects. These compounds are activated when chopped or crushed, but if you cook them too soon, the heat can destroy their benefits.

💡 Pro Tips:

Let chopped veggies, onions, or garlic sit for 10 minutes before cooking to allow these beneficial compounds to develop fully.
Lightly steam cruciferous vegetables for 3-5 minutes to preserve their nutrients.
Forgot to wait? Sprinkle a bit of mustard powder after cooking to reactivate sulforaphane production! 🌱

By understanding the roles of sulforaphane from cruciferous veggies and organosulfur compounds from alliums, you can enhance your meals' nutritional value! Fuel your health by giving these powerful plants the time they need! 🥦🧅🧄✨

03/19/2025

💇‍♀️ Let's Talk Nutrafol® and Hair Loss 💇‍♀️

As someone who’s struggled with hair loss in the past, this topic is close to my heart. I know firsthand how frustrating it is to feel like big companies are profiting off our insecurities. Nutrafol® is a popular hair growth supplement with 23 ingredients like vitamins A, C, D, and E, ashwagandha, and marine collagen—but the science behind it is murky at best.

While some studies funded by the company claim improvements, the results are hard to trust. And let’s be real—if Nutrafol® worked for you, it’s likely because you had a nutrient deficiency. Essentially, it’s an overpriced multivitamin. Ladies, don’t be fooled by big brands selling mystery cures. Always check with a health professional before spending a fortune on supplements!

Here are the studies for your reference:

Glynis Ablon, Sophia KoganA Six-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Safety and Efficacy of a Nutraceutical Supplement for Promoting Hair Growth in Women With Self-Perceived Thinning HairJ Drugs Dermatol.(2018 May 1)

Glynis Ablon, Sophia KoganA Randomized, Double-Blind, Placebo-Controlled Study of a Nutraceutical Supplement for Promoting Hair Growth in Perimenopausal, Menopausal, and Postmenopausal Women With Thinning HairJ Drugs Dermatol.(2021 Jan 1)

03/19/2025

💧 Ditch Store-Bought Electrolytes & Make Your Own! 💧

After realising how much rubbish is hidden in store-bought electrolyte powders—and how they cost an arm and a leg—I knew I had to find a better option. That’s when I started making my own electrolyte drink at home, and it’s a total game changer! 🤑✨

Not only is it super easy to whip up, but it’s free from artificial ingredients and fillers. Plus, you get all the essential minerals your body needs to stay hydrated and fuelled!

Here’s my go-to recipe:

DIY Electrolyte Drink 🍋
750 ml water (if you like it fizzy, top it up with sparkling water)
1/8 tsp sodium chloride (salt)
1/8 tsp potassium chloride (for muscle function)
1/8 tsp bicarbonate soda (to balance pH)
Juice of half a lemon (for vitamin C & flavour)
Grated fresh ginger (for an anti-inflammatory kick)

If you’re hardcore like me, throw in a tablespoon of apple cider vinegar for extra digestive and blood sugar support! 💪
Feel free to add a bit of erythritol or stevia for some sweetness!

Simply stir or shake everything together, pour over ice, and enjoy!

Benefits:

✨ Natural hydration without the hidden sugars and chemicals
✨ Supports muscle function and recovery
✨ Boosts your energy and keeps you refreshed
✨ Packed with antioxidants and digestive benefits from the ginger and lemon

Give it a try and let me know what you think! 🙌 (It’s perfect for post-workouts or whenever you need an electrolyte boost!)

03/19/2025

🥑 Nutrition Facts About Avocados 🥑

Avocados are not just delicious; they're packed with essential nutrients that can benefit your health in numerous ways! This creamy fruit is rich in heart-healthy monounsaturated fats, which can help lower bad cholesterol levels and promote overall cardiovascular health.

One of the best things about avocados is their ability to stabilise blood sugar levels. With a low glycemic index and high fibre content, they make a perfect addition to any meal, keeping those pesky sugar cravings at bay.

Not only are they great for your heart and blood sugar, but avocados also work wonders for your skin. Packed with vitamins C and E, they hydrate and protect, giving your skin that radiant glow. Plus, their nutrient-rich profile promotes shiny, healthy hair and nourishes the scalp.

Another fantastic benefit of avocados is their ability to enhance the absorption of fat-soluble vitamins (A, D, E, K) from other foods. This makes them an excellent companion to salads and other dishes.

And the best part? You can easily incorporate them into your meals! Whether you slice them into salads, blend them into smoothies, whip up some homemade guacamole, or spread them on toast with a sprinkle of sea salt, avocados are endlessly versatile. For a twist, try making avocado-based desserts! My fiancé isn’t a fan of avocados, but even he loves the avocado chocolate mousse I make! (Stay tuned for the recipe, coming soon!)

What’s your favourite way to enjoy this creamy fruit? Share in the comments! ⬇️

Holistic Nutrition by Alex

09/15/2025

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03/28/2025

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