Mint Health • Elizabeth Buchert MD

03/12/2026

Heavy Pack 🎒 Clear Mind 🧘🏽‍♀️Just Keep Moving 🚶🏽‍♀️..

Rucking (walking with a weighted backpack) builds muscle by adding resistance to natural movement, strengthening the legs, glutes, back, shoulders, and core. It functions as “active resistance training” that increases metabolic demand, burning more calories than walking while strengthening postural muscles and boosting muscular endurance.

03/10/2026

I recently read a wonderful book called “the colony” by Annika norlin.

In it, the group of humans initiated a practice of saying “thank you” to everything they consumed/borrowed from nature.

I love this simple gratitude practice.
So today, I said thank you to the frozen blueberries, the coffee beans, the Chia seeds, the cacao, the sea salt, the water, the cows that provided the whey protein, and the bacteria in my digestive system that consume these polyphenols and fibers, to support the health of this body that I get to inhabit for a while! 🫐☕️

03/09/2026

Anxiety Isn’t Just Mental .. 🪴

Email from Mint Health Understanding Anxiety Through a Whole-Body Lens Anxiety Isn't Just Mental -- It's Whole-Body Health  Understanding Anxiety Through a Whole-Body Lens Anxiety is one

03/08/2026

Anxiety isn’t always “just anxiety”, Let’s talk about what could be actually driving it 🪴🫶🏽 ..

Read our latest newsletter about anxiety, link in bio!

03/07/2026

🌅 Get morning sunlight (within 30–60 min of waking)
Early sun is rich in red & near-infrared wavelengths.
Step outside for 5–15 minutes (no sunglasses if possible).

🌇 Catch late afternoon / sunset light
Another natural red/NIR boost with lower UV intensity.

🏃‍♂️ Move outdoors earlier in the day
Midday sun has benefits, but UV is strongest — balance exposure and avoid burning.

💡 Consider red light therapy (if using devices)
Use moderate doses, typically 5–15 minutes per area.
More is NOT better — light follows a Goldilocks rule.

What to Limit 🚨

• Excessive midday UV without protection
• Long hours of bright blue light at night (screens)

Light isn’t just brightness.
It’s biology, timing, and dose.

Use it to fuel your cells — not drain them.

🌱 Mint Health. Functional Medicine. Women’s Health and Hormones.

03/06/2026

If you are struggling with anxiety, it does not automatically mean you “just have a mental illness.” It may mean your nervous system is overwhelmed. It may mean your body is inflamed or depleted. It may mean your hormones are shifting.- Renee Boudreaux, APRN, IFMCP

Most importantly, it means there are options.🫶🏽
Read our latest newsletter link in our bio
Ready to take the next step in your health?
Link in our bio to schedule!
🪴

03/05/2026

These are just a few staples in my fridge as a Functional Medicine Health Coach!

At Mint, I have the pleasure of leading our patients daily in Functional Nutrition and Lifestyle changes. We know that sometimes recommendations can be overwhelming. I’m here to help you put it all into action!

🌱 Mint Health. Functional Nutrition. Functional Medicine. Hormones. Women’s Health.

03/04/2026

Nutrition Month Special: A peek insides Dr.B’s fridge🥦🥬🥚🐟..

What’s in your fridge? 🥗 Let us know in the comments!

03/03/2026

Getting managed keeps you stable.
Getting better helps you heal.
Managed = maintenance. Better = transformation. 🪴

03/03/2026

Easy School Day Breakfast for 6! 🍞

Save & Share with your family & Friends!!

This is a good protein, good omega, high-polyphenol, high-fiber, high-PUFA recipe! I love getting oats & h**p/chia/flax & berries into breakfast (and my boys unfortunately don’t love a bowl of oats with toppings on an early school morning). So I make a variety of quick breads that I have adjusted the recipe to max out the nutrient quality, that I can make ahead, and just slice in the morning.

Mix dry ingredients in bowl:
1.5 cups bob’s red mill protein oats (ground into “flour” in vitamix)
0.5 cups oats kept whole
3/4 cup allulose
2 tsp baking powder
1 tsp cinnamon
½ tsp baking soda
½ tsp salt

Blend “wet” ingredients together in vitamix:
1 cup water
1/2 cup chia seeds
1 cup h**p seeds
1/3 cup EVOO
2 large eggs
2 tsp apple cider vinegar
2 tsp vanilla (or 1tsp almond) extract
(this will be Very thick, like greek yogurt)

Mix the “wet” into dry, add in
1.5 cup wild blueberries (fresh or frozen)

Bake at 350 in 9x9 square pan until toothpick comes out clean, between 45-60 min
I cut this into 6 pieces for a hearty school morning breakfast for my whole family
**Approximate per serving - 550 calories, 25 g protein, 16 g fiber (soluble/insoluble), 34 g fat (4.5g saturated), 50 g carbs (34 net)

03/02/2026

Happy Nutrition Month!! 💚
Eat to build.
Eat to balance.
Eat to support your future self.
Your body deserves nourishment, not punishment!

02/27/2026

Dr B’s top tips for recovering from hard things and managing hormone changes!

1) women are increasingly victims of being sold many gimmicky meds, supplements, products, that are ultimately a waste! Check out our encouragement herefor maintaining your personal confidence and agency (control over your life, actions, goals)
https://myemail.constantcontact.com/Confidence-Isn-t-Magic—It-s-This.html?soid=1126977055635&aid=1jOljPGG6_Y

2) I avoid wasting time on screens, social media, superficial “ beauty” activities, and losing mental energy worrying about things that I’m not taking action on

3) for perimenopause, I utilize appropriately dosed hormone replacement that is right for my body from the myriad of choices available and alter my dosing as much as needed for ongoing changes and goals. (NEVER a one size fits all!)

4) I stick with nourishing, minimally processed food and daily exercise. Today it was one of my favorite quick power smoothies (see the recipe below), and because I was on hospital work last night and not in the office, I did a one hour heavy weights session with my trainer and a two hour outdoor brisk walk with my dog.

5) for nervous system recovery, I prioritize proper sleep-using circulating alignment, cognitive behavioral therapy for insomnia, intermittent medications as needed; and mental health work, including trauma therapy to work on my baggage.

6) I stay deeply connected to my deep purpose in life of teaching patients to work on finding meaningful health and helping teach OB/gyn residents to become great healthcare providers

Today’s power smoothie:
One serving of naked whey
3 Tbsp Chia seeds
One heaping Tbsp cacao powder
One heaping Tbsp coffee beans
15 drops liquid Stevia
One cup frozen blueberries
A splash vanilla extract
A few shakes cinnamon
A pinch of sea salt
Water and ice
Blend in Vitamix
Yummy!