Explore Our Holistic Approach to Health and Wellness - December 2025
FOUNDATIONAL WELLNESS:
CIRCADIAN RHYTHM
Correcting your circadian diurnal rhythm (your body’s internal clock) is one of the most powerful yet underrated ways to support hormone balance, energy, metabolism, and sleep quality—especially for women in their 30s and 40s, when cortisol, melatonin, thyroid, and reproductive hormones start to shift.
Morning Routine (Set the Clock)
Goal: Anchor your cortisol awakening response (cortisol peak) and reset your internal timer so that it naturally declines later in the day. (See graph above)
The way you start your day is the BIGGEST trigger for night time sleep!
Get sunlight within 30 minutes of waking — step outside for at least 10 minutes. Natural light hitting your eyes tells your brain it’s “daytime,” helping regulate cortisol, serotonin, and later melatonin production.
Avoid phone/screens first thing. Blue light without natural light can confuse your brain’s time cues.
Eat a protein-rich breakfast within 60–90 minutes of waking.
Supports cortisol rhythm and blood sugar stability.
Example: 2 eggs + avocado + veggies or protein smoothie with fiber and fats.
4. Movement early in the day. A brisk walk, stretching, or strength
training boosts dopamine and cortisol in a healthy pattern.
5. Hydrate with minerals. Add sea salt (unless you have hyper tension)
or electrolytes to your morning water to rehydrate after sleep. 1 serving
of electrolytes in 8-12 oz of water.
Midday (Keep Energy Flowing)
Goal: Maintain natural alertness and avoid energy crashes.
Eat balanced meals with protein, fat, and fiber every 3–4 hours to prevent blood sugar dips that spike cortisol.
Get outdoor light again around lunchtime. Even 5–10 minutes outdoors strengthens your body clock.
Avoid caffeine after 12 p.m. Late caffeine delays responses and disrupts sleep cycles.
Take movement breaks. Sitting all day signals “nighttime mode” to your body.
Evening Routine (Wind Down Hormones)
Goal: Lower cortisol, support melatonin and progesterone.
Dim lights 2–3 hours before bed. Use warm light, red/amber light bulbs in lamps; avoid bright overhead LEDs.
Limit screens or use blue-light filters. Blue light suppresses melatonin release.
Eat your last meal 2–3 hours before bed. This helps your body focus on repair, not digestion.
Evening relaxation ritual: gentle stretching, reading, meditation, magnesium drink, or herbal tea (chamomile, lemon balm, or passionflower).
Keep bedroom dark, cool, and tech-free. Light exposure (even small LEDs) disrupts melatonin.
Aim for consistent sleep and wake times — even on weekends. Your circadian rhythm thrives on regularity.
Night (Deep Repair Phase)
Goal: Optimize restoration- recharge cellular health, metabolic waste clearing in the brain, growth hormone release for bone, tissue and muscle building, immune system strengthening, etc.
Sleep 7–9 hours — most hormone and detox repair happens between 10 p.m.–2 a.m.
Avoid alcohol — it fragments REM sleep and disrupts estrogen detox pathways.
Awakenings: If you aren’t back to sleep within 15-20 minutes, get out of bed.
Lifestyle Support for Circadian Balance
Grounding (barefoot contact with earth) for a few minutes daily can calm the nervous system and sync circadian cues.
Keep your bedroom <68°F. Cooler temps enhance sleep depth.
Fast 12–13 hours overnight. Example: finish dinner by 7 p.m., eat breakfast at 7–8 a.m.
Get morning light + evening darkness daily. This light–dark contrast is the strongest circadian regulator.
Key Nutrients for Rhythm Support.
Not necessarily consumed at bedtime. Not to replace light exposure and other lifestyle practices! These suggestions may add support to what you’re already doing. ie. Light exposure.
Magnesium – along with many other things, magnesium supports GABA and melatonin production (leafy greens, pumpkin seeds).
B vitamins (especially B6, B12) – regulate serotonin and sleep hormones (eggs, salmon, lentils). B vitamin supplements should be taken in the morning!
Omega-3s – improve sleep quality (salmon, walnuts, flax).
Tryptophan + zinc – precursors for serotonin/melatonin (turkey, pumpkin seeds).
Why Should I Join Mint Health?
Mint Health is a membership-based Functional Medicine (FM) office that also includes GYN services. The FM process is a research -based investigation into your unique biology. Through advanced, comprehensive testing, questioning, and personal attention, we aim to understand and improve the underlying drivers of your health issues.
Here at Mint Health, we have TWO (2) IFM-CERTIFIED practitioners that have been certified since 2017!!!
Renee Beyer Boudreaux APRN, IFMCP and Elizabeth Buchert MD, IFMCP have been working together since 2017 guiding patients on their wellness journeys and they want to continue that with YOU!
Please consider visiting the Institute of Functional Medicine (IFM) for more information on how to take control of your health with Functional Medicine.
Ready to Become a Patient at Mint Health? We are thrilled to get started with you! Click on Become a Patient for the next steps to get started!
Not Sure How a Functional Medicine Approach May Help You?
Let's find out!
Book a Discovery Visit!
Click on Schedule Now and choose either of our IFM-certified providers and the visit reason as "Discovery Visit".
We absolutely understand that this approach to health and medicine is a different kind of commitment and on that also comes with an out-of-pocket obligation from you, the patient.
To make sure this commitment is right for you, our providers are more than happy to meet for a "Discovery Visit" prior to committing to either membership. The main goal of this visit is to answer the questions:
How can Mint Health and a FM approach address my specific health concerns?
Which membership is tailored more for my needs and goals?
(This visit will be billed to your insurance, and you will be responsible for any coinsurance, deductible, or copay as per your plan)
Our patients' results inspire us to continue the work we love. Learn more right here!
Mint News
As we embark on this new chapter in our office, we want to extend our heartfelt welcome to both new and returning patients. We’re truly grateful that you’ve chosen to make us part of your wellness journey—whatever that may look like for you. Our team is fully committed to guiding you toward greater health and balance, and we’re honored to walk beside you as you begin to function, heal, and thrive—just as you were designed to.
The purpose of The Monthly Mint newsletter is to empower you with practical wellness insights while keeping you connected to what’s happening each month here in the office.
-Mint Health Team
Office Closures this Month:
Dec 24-26, 31 and Jan 1
Happy Holidays!