Dr Alex Chan - Naturopathic Doctor

My website is live at www.dralexchan.com! I’m excited to announce that I now have a website where you can learn more about my work as a naturopathic doctor, entrepreneur and product formulator. I’ll be posting blogs a few times a month ranging from wellness tips, breakdown of medical topics and things gathered from my life. ⁠
⁠
If you’d like to⁠ follow along please subscribe to the mailing list. This is a new forum so I’m open to feedback on what you’d like to hear about. Let me know in the comments below.⁠
⁠

These women. I am so grateful to have you in my life. Happy mothers day to I have become who I am through your constant love. Also , my dear mother-in-law, I am now blessed to have you as part of my extended family and thankful you raised such an amazing son in !

I want to share a staple in my house-my easy low-carb bread recipe: -Grind and mix 4.5 cups of nuts/seeds flour. My mix varies from time to time but always includes the following: all ground -1.5 cup almond flour -1 cup flax meal -0.5 cup chia -Another 1.5 cups that could be divided into 0.5 cups of any of the following pecan, walnut, sesame, pumpkin, sunflower, etc. -1.25 tablespoons baking soda -1.25 tablespoons baking powder and 1.5 tablespoons avocado oil -Add a pinch of sea salt -Beat 6 eggs and mix into flour -Add 1.5 cups hot water (just below boiling) to mixture above. -Let stand for 2-3 minutes -Line a bread pan with greased wax paper. -Bake at 375f for 60 mins or until a toothpick put into the center of the loaf comes out clean. Let stand for 10 mins, then remove from pan and let cool thoroughly before unwrapping and slicing. ⁠⁠
⁠⁠
NOTE: Best stored in a sealed container in the fridge and toasted before eating.⁠⁠
⁠⁠
Tag me if you make this recipe and let me know what you think!

There are a few misconceptions about ketogenic diets that I want to take a moment to dispel. First, when people think of keto, they often put meat at the top of the menu, then fats, then veggies. ⁠⁠
⁠⁠
This is WRONG! A ketogenic diet can and should still be a high vegetable and fiber diet. If you look at the net carbohydrates in most green vegetables, you can still consume a large amount of these on a keto diet. You need to be careful with some vegetables, specifically root veggies like squash, carrots, and beets. Also, overemphasizing meat can actually be detrimental to a ketogenic diet. ⁠⁠
⁠⁠
When you eat more protein than your body needs, some of its amino acids will be turned into glucose via a process called gluconeogenesis. This glucose production means that the extra protein you need is actually pulling you out of ketosis. In a typical ketogenic diet, protein will make up 20-25% of your daily calories. The absolute minimum amount of protein you should consume is 0.6 g of protein per kilogram of body weight per day. Beyond 1.6g g/kg per day, we don't see significant improvements in weight optimization or muscle building. ⁠⁠
⁠⁠
The standard RDA is 0.8 g/kg but, depending on your goals, I generally recommend closer to the higher end at 1.5g/kg daily. That means that for someone like myself, who typically weighs around 68.1kg (150lbs), I would aim for 100g of protein daily. The other misconception that I can't stand is that all fat is good on a keto diet. When burning in keto, we prefer fat fuel sources, so the types of fats consumed are especially important. This means that grass-fed and organic meats, good quality oils, nuts, and fatty plants like avocados and coconuts are essential. Bad fats from rancid oils, low-quality dairy, and meats are out! ⁠⁠
⁠⁠
If I see another picture of a pepperoni stick and yellow cheese being advertised as "healthy keto," I am going to scream. Thanks for listening!

Supplement Spotlight: Iron deficiency and specifically low ferritin is something I see so frequently in my practice. This is especially prevalent in younger women who are still menstruating. These women generally feel best if their ferritin level is at least at 70-80 ng/mL, but many of them are lower than this. Ferritin is the blood marker of your body's iron storage. The main use of iron in the body is in heme synthesis, which forms hemoglobin, a protein found in red blood cells. Haemoglobin's primary job is to transport oxygen from the lungs. So if you have low iron, you can experience shortness of breath and fatigue. Sufficient iron is also needed for proper thyroid function, healthy immune and cognitive function. It plays a role in strong hair and nails.⁠⁠
⁠⁠
Women with heavier periods are at higher risk of low ferritin as they lose more significant amounts of blood each month. There also seems to be a vicious cycle where women with low ferritin have heavier periods, which worsens their iron stores. I struggled with low ferritin for years. While my energy wasn't hugely affected, I noticed increased hair loss and heavy periods. For me, Ferrapro made a huge difference. It's an iron supplement that is easily absorbed and easy on digestion (iron commonly upsets people's digestion and causes constipation). As with any supplement, make sure you actually need it as too much iron is associated with its own problems. Talk to your doctor about testing your complete blood count, as well as your ferritin and B12 levels. This way, you'll have a more complete picture of your health and if this product is right for you.

Yesterday I talked about boundaries and how that applies to my work-life balance. Today I want to bring that a little closer to home. In addition to my naturopathic practice , I am a proud co-founder of with my husband, Thomas. We started this business a few years back, and we are both committed to seeing it succeed. Naturally, there can be struggles running a company with your sweetheart. For me, a big one was having business conversations after hours. I have learned (and continue to learn) the hard way that is broaching financial discussions about current revenues, expenses and projections are never best handled after 10pm! ⁠⁠
⁠⁠
There are expectations and ways that you talk to your spouse that is unique and that you would never extend to a co-worker or boss. So Thomas and I have become better at stating our professional needs from one another. We schedule regular meetings during typical business hours. When we are talking shop, we try to focus on that and not our weekend plans. We have trust in each other, and this allows us to have a strong business partnership. We also set aside time when we won't talk Hydrator and instead seek to enjoy each other's company. If it wasn't for Thomas, I wouldn't have thought to make my homemade electrolyte recipe into a company. There is no one else I would want to be on this adventure with, and for that, I am profoundly grateful.

Boundaries. Boundaries. Boundaries. These are so important, and you are entitled to them. Saying no does not make you a bad or selfish person. It means you are saying yes to your capacity and setting appropriate expectations. You can only offer up from yourself what you have available to give. Also, recognize that your capacity may be different from those around you...and that social media lies and tells you only one side of a story of what is actually happening in someone's life (but that's for another post). I try to have an evening boundary that I won't do work in the hour before I go to bed and that there is at least one day per week that I don't spend actively working, emailing, or charting. Of course, there are times when things come up, and I break these boundaries but consciously setting time aside that is away from these work responsibilities is crucial. We can't expect our minds to disconnect from our work stressors unless we actually disconnect. Depending on who you are and what you do, your boundaries may look different. Maybe this is a boundary related to your personal time and the expectations of family or friends. Or perhaps this relates to interactions with your kids or partner. Take time to identify what you need to refuel and then state how that can be achieved. ⁠
⁠
What's a boundary that you've been honoring lately? Comment 👇

Top Three Tips for Incorporating Mindfulness: ⁠
⁠
1. Start small: some amount of mindfulness is better than none. This means that you are better off starting to commit to 3-5 minutes of meditation daily than expecting to hit two 20 minute sessions per day. If you set a realistic goal that is highly attainable and you can be consistent with, you can then easily expand your practice. But if you are overly ambitious at the start, you can quickly become overwhelmed. ⁠
2. Choose something you like: this should be obvious, but it's easier to get ourselves to do things we like than things we don't like. So be flexible and curious when discovering a mindfulness practice that works for you. Did you try a deep breathing exercise and hate it? Great-don't do that one again! How about a moving meditation? Or sound meditation? There are MANY different types of meditation available. The important part is that you are setting an intention to find a practice that you like and that is focused on increasing your mindfulness and decreasing your stress response. ⁠

⁠3. Keep doing it: you will see the fruits of your labor as you continue your practice. There can be immediate benefits from a mindfulness practice, but consistency promotes better results. Did you know that when initially learning how to meditate, it's very common to actually feel more anxious or stressed? Like any new skill, meditation takes practice, and acquiring a new skill can be difficult. The important thing is to try to be lighthearted and to be forgiving with yourself. The moment that you realize you were supposed to be concentrating on your breath and instead you're making a grocery list in your head is the moment that you gently remind yourself to come back and be mindful. This is a success. After all, you are being intentional with your thoughts-not a failure because you got distracted.⁠
⁠
What are your mindfulness tips? Comment below 👇

I am not perfect. Far from it. For me finding my mindfulness practice has been a process. And it continues to be one that I strive for-sometimes achieving and sometimes letting slip. Usually, my daily practice is at least 15 minutes of guided meditation ( has worked well for me), followed by a daily journaled intention. I wanted journaling to be a part of my morning routine, but I didn't want it to feel onerous. I give myself the option of longer AM journaling, but my expectation is only one line. In the evening, I do a simple daily recap and reflect on one thing that I am grateful for. Once per week, usually on the weekend when my time is more flexible, I spend longer journaling on any important events, conversations, or thoughts that have come up for me. I've found this time for reflection increases my daily awareness and sense of presence. It is easy for life to slip by that for me; cultivating a practice that allows me to cherish each day has been significant. Remember, the best type of mindfulness practice is the one you will do.

What's one thing you did for your mindfulness today? Comment below 👇

I know I'm not the first to say that having a morning routine, including exercise, helps to build success through the rest of your day.

Why is this structure so important? Starting the day with intention makes you more accountable, and in our busy lives, our morning hours are often the only ones not yet spoken for. It's much less likely that unexpected phone calls, work tasks, or chores will pop up in the morning.

Beyond limited distractions, there are also increased health benefits to morning exercise, including boosted metabolism and weight loss, improved wakefulness, better energy and supported mood. In a 2018 study published in the International Journal of Obesity, 2680 college students completed a 15-week exercise program. During that time, the students were required to complete three 30-minute cardio sessions weekly. Diet changes weren't a part of the program-yet researchers found that the students who stuck to the program also made healthier food choices like eating less fried and processed foods. So your morning workout may set you up for a day of healthier eating!

See the article here: DOI https://doi.org/10.1038/s41366-018-0299-3

I want to take a moment to be really honest about some Biohacking misconceptions. There's this idea that Biohacking can cheat the system and I'm sorry to be the one to break it to you but there are certain things that you still need to put the work into. Sleep is a big one. There are ways to make sleep more efficient, deeper, and more restful but you still need to set up a conducive sleep environment. Being plugged into your phone or computer until the moment you try to close your eyes won't stimulate the right parts of your neurochemistry to promote quality sleep. The blue light from your phone down-regulates melatonin production and shifts circadian rhythm patterns. Stress further inhibits melatonin and prevents the production of needed neurotransmitters like GABA. So forget the expensive new sleep supplement or extra melatonin you're popping before bed and instead focus on basic sleep hygiene. Reduce blue light exposure at least 30-60 mins before bed. Engage in calming activities and avoid things that might trigger stress including work, challenging conversations, thriller novels, and the like. Reserve your bed as a sacred space for sleep and s*x. These are the basic Biohacks and until they are covered there's no need to get fancy.