Dr Millie

10/27/2025

The Circadian Anchor (The Morning Signal)

Your Circadian Rhythm, or 24-hour body clock, dictates your daily hormone release, and you have to set it right first thing in the morning.

The Mistake: Hitting snooze in the dark and immediately grabbing coffee. This reinforces the stress response.

The Hack: Within the first hour of waking, get natural light exposure (even 5-10 minutes outside). This signals your brain to stop producing melatonin and kickstart cortisol naturally, anchoring your rhythm for the whole day.

10/26/2025

Mastering the Ultradian Rhythm

Stop pushing through the slump! Your focus isn't meant to last 8 hours straight.

Meet your Ultradian Rhythm: 90-minute sprints of high focus, followed by a mandatory 15-minute rest/pause. When you ignore that 15-minute signal, your body forces you to crash later. The secret to high output is learning to pause with intention.

Actionable Tip: Set a timer right now. After 90 minutes of focused work, get up, move, grab water, or do a quick breathing exercise. Honor the pause!

10/25/2025

Introduction to the Energy Exchange Concept

Tired of running on caffeine and fumes? If so, you're fighting a losing battle against your body's design! Your energy is governed by three powerful, invisible clocks. Starting today, we're decoding them. This week, we'll learn how to work with your biology, not against it, to unlock a sustainable energy flow.

First thing's first, pay attention to your high energy times of day, and your low energy times of day.

Your greatest asset isn't your ambition—it's your energy.

Question/CTA: Which part of the day do you always feel the most drained? Share below! 👇

10/13/2025

🦃 Happy Thanksgiving, Canada! 🇨🇦

Ever wonder why a big turkey dinner makes you feel relaxed—or even ready for a nap? Let’s talk tryptophan, the amino acid behind the post-feast calm.

Tryptophan is a precursor to serotonin, your “feel-good” neurotransmitter that supports mood, digestion, and sleep. From there, serotonin converts to melatonin, which helps regulate your sleep–wake cycle. 💤

But here’s the science twist: it’s not just the turkey. The calming effect happens when tryptophan competes with other amino acids to cross the blood–brain barrier—something that’s actually boosted when you eat it with healthy carbs (like sweet potatoes or squash). 🍠

So today, enjoy your turkey with gratitude, balance, and a little extra appreciation for the biochemistry of calm. Your body knows how to celebrate, too. 💛

10/10/2025

Had a nice chat about the science of functional medicine with Eliot from Primal Reset Podcast. A big topic of responsibility, so Thanks for having me on Eliot!

Here's the synopsis: In this episode of The Primal Reset Podcast, host Eliot sits down with Dr. Millennia Lytle, a naturopathic doctor and public health expert, to discuss the principles of functional medicine and holistic health. Dr. Lytle shares her journey from Canada to New York, highlighting the challenges and successes of starting her own business. She emphasizes the importance of biochemistry in functional medicine and the role of mind-body-spirit integration in healing, sharing a poignant story of helping a patient achieve remission from stage four colon cancer. The conversation also covers the significance of gut health in preventing chronic diseases and the need for personalized, holistic approaches to healthcare. Dr. Lytle encourages listeners to be mindful of their habits and offers resources through her website and community programs to support their health journey.
https://youtu.be/vPEn2cmYC_Q?si=sQQGSoXQg2koOWsy

In this episode of The Primal Reset Podcast, host Eliot sits down with Dr. Millennia Lytle, a naturopathic doctor and public health expert, to discuss the pr...

10/09/2025

This reel shows how our day-to-day can feel like a constant drain on our energy, but it doesn't have to. It's a powerful reminder that by choosing to include small, intentional moments of joy, we can transform a net-negative energy day into a net-positive one.

10/08/2025

Before you turn to your third cup of coffee, or an energy beverage that makes you wired and tired.

Pay Attention to these 5 Quick Hacks to Boost Your Energy Now

Feeling like you're running on empty? We've all been there. While true, lasting energy comes from addressing the root causes, sometimes you need a quick boost to get through the afternoon slump.

Here are 5 of my favorite, science-backed hacks to help you reclaim your energy in minutes.

1. Hydrate with a Pinch of Salt: Feeling foggy? That could be dehydration. Drink a full glass of water, and add a small pinch of high-quality sea salt. This helps your body absorb the water more efficiently and replenishes electrolytes, giving you a quick boost.

2. Move for 1-5 Minutes: You don't need a full workout. Just 5 minutes of movement—like jumping jacks, swinging your arms, a brisk walk, or dancing to your favorite song—can increase blood flow, send oxygen to your brain, and release endorphins to lift your mood and energy.

3. Take a "Brain Break" Breath: Close your eyes and inhale for a count of 4, hold for 4, and exhale slowly for a count of 6. Repeat this a few times. This simple practice helps calm your nervous system, lowers cortisol, and shifts you out of "fight-or-flight" mode, giving you a renewed sense of clarity and focus.

4. Stand in the Sun: Step outside and soak up a few minutes of natural light. Sunlight signals to your brain that it's time to be awake and alert, helping to reset your circadian rhythm and fight off that sluggish feeling.

5. Listen to Upbeat Music: Music has a powerful effect on our brain chemistry. Put on a song that makes you want to move. This can instantly improve your mood and provide a burst of feel-good energy.

Try one of these today, and another one tomorrow, and the next day, and notice the difference. What's your favorite quick energy hack? Share in the comments below!