Dr. Pratt FM

Dr. Pratt FM At Dr. Pratt FM, we offer personalized lasting care for type 2 diabetes, hormonal imbalances, weight loss, and digestive health.

With our 25+ years of experience, we deliver science-driven solutions for sustainable results. At Dr. Pratt Functional Medicine, we are dedicated to providing personalized, science-driven solutions for optimal wellness. Founded in December 2023 by Dr. Nicholas Pratt and Megan Pratt, our virtual practice combines cutting-edge research with compassionate care to help clients achieve sustainable heal

th transformations. Our expert team, with over 25 years of combined experience and advanced degrees in nutrition and functional medicine, specializes in addressing type 2 diabetes, metabolic conditions, hormonal imbalances, digestive health, and cellular function. We dive deep to uncover root causes and develop personalized care plans that integrate clinical experience with the latest research findings. Our fully virtual consultation model and flexible scheduling ensure that clients receive personalized attention and direct access to Dr. Nicholas and Megan Pratt throughout their journey. We empower our clients with the knowledge and tools they need to take control of their health and maintain long-term success. Our Food to Thrive weight loss program, co-created by Megan Pratt, offers a comprehensive support system to help clients develop healthy habits that last a lifetime. We understand that every client is unique, and we strive to provide the individualized guidance and support needed for sustainable results. At the heart of our practice lie our core values: root-cause focus, personalized care, science-driven solutions, client empowerment, compassionate connection, sustainable results, and professional integrity. We are constantly expanding our knowledge and refining our approach to better serve our clients and help them achieve their health goals. With Dr. Pratt Functional Medicine, you can trust that you are in expert hands, receiving the personalized care and science-backed solutions you need to thrive.

05/18/2026

To the person who was Googling or ChatGPT'ing their symptoms again at 11PM last night:

You're not making it up. Your body is telling you something real. The system you've been working with just isn't built to listen at the level you need.

I built HSI Thrive Wellness Center because functional medicine shouldn't only be for people who can write a check without flinching.

4 nonprofit spots are NOW OPEN this round. Full process.
Same one-on-one care as my paying clients. MUCH reduced costs.

Comment ACCESS or DM me. I'll respond personally and we'll figure out the next steps together.

A patient told me last month that she had spent close to four hundred dollars on probiotics over the past year and still...
05/14/2026

A patient told me last month that she had spent close to four hundred dollars on probiotics over the past year and still felt bloated, foggy, and flat.

I asked her one question. How many different plants did you eat last week.

She could not answer it. Most people cannot. And that question matters more than the entire supplement shelf she had been working through.

Here is what almost nobody explains. Fiber is the only thing you eat that is not actually for you. It passes through undigested and gets delivered, intact, to the thirty trillion bacteria living in your large intestine. They ferment it into compounds that seal your gut lining, lower inflammation, and signal straight to your brain. Roughly ninety percent of your serotonin is made down there.

A probiotic is a guest. It mostly passes through. Fiber is the house. It feeds the bacteria you already have, the ones already adapted to your body.

And it is not about grams. The largest microbiome study ever run found that the number of different plants you eat per week predicted gut health better than anything else.

If your mood tracks your gut, the next step is the conversation.

Comment FEED to book a consultation.

A patient asked me last week why she could not lose the last fifteen pounds.She told me she was eating six small meals a...
05/13/2026

A patient asked me last week why she could not lose the last fifteen pounds.
She told me she was eating six small meals a day to "keep her metabolism going." Berries and almonds at 10. A protein bar at 2. A handful of trail mix at 4. She had been doing it for almost a decade, every doctor she had seen approved of it, and she was getting heavier every year.

Here is what nobody told her.
The "eat every few hours" rule was never physiology. It was a 1990s marketing campaign from food companies and supplement brands that needed her to buy more product. Every controlled study has shown zero metabolic benefit. What they did show was the opposite. Frequent eating keeps insulin elevated. Elevated insulin blocks fat oxidation. The "metabolism boost" was the metabolism shutdown all along.

The carousel walks through the mechanism. Insulin as the master metabolic switch. The autophagy system that won the 2016 Nobel Prize and shuts off the moment food enters your mouth. Why what you call hunger at 10 AM is not hunger at all.

If you are tired of the crashes, the cravings, and the last fifteen pounds, the next step is the conversation.
Comment FLEX to book a consultation.

I tell most of my patients the same thing on their first visit.If you cannot go four hours without thinking about food, ...
05/13/2026

I tell most of my patients the same thing on their first visit.
If you cannot go four hours without thinking about food, your blood sugar is not running. It is dictating.

The reason your energy crashes at 10 AM is not that you skipped a snack. It is that your last meal did not have the architecture to hold you. Most breakfasts are engineered to spike fast and fade faster. Cereal. Yogurt cups. Smoothies that taste like dessert. By the time you are an hour into your day, your insulin has already done two laps and your body is asking for the next hit.

A real breakfast does the opposite. It is built around three things. Protein dense enough to actually trigger satiety hormones. Fat slow enough to flatten the glucose curve. Fiber bound carbohydrate dense enough to feed the bacteria that make the natural version of the GLP 1 medication everyone is asking me about right now.

This is one of the plates I prescribe most often. It is eight minutes of cook time. Six ingredients. And the goal is not just that you eat it. The goal is that you eat it, walk away from the kitchen, and do not think about food again until lunch.

Save this one for the morning you would normally grab a granola bar.

The way you wind down at night is the same window in which your brain decides whether it will still work in twenty years...
05/07/2026

The way you wind down at night is the same window in which your brain decides whether it will still work in twenty years.

Most people think of late night scrolling as a sleep problem. It is not. It is a recovery problem. Your pineal gland releases melatonin in response to the absence of short wavelength light hitting your retina. One hour of evening screen exposure delays melatonin onset by 90 minutes. That delay does not just cost you sleep. It compresses the deep sleep stage when your brain actually cleans itself.

Your brain has a drainage system. It was only discovered in 2012. It does not run during the day. It does not run during shallow sleep. It runs when you are deep enough that you cannot be easily woken. And the only thing it is doing during those hours is washing out the proteins that accumulate in Alzheimer's disease.

Suppress the depth and the drain does not open.
Most people will not feel the cost until the cost is irreversible.
The brain you have at 65 is being decided by what your phone does to your pineal gland tonight.

Comment DARK to book a consultation.

The third time I heard it that week, I stopped writing.A 38 year old woman in front of me, accomplished, articulate, the...
05/06/2026

The third time I heard it that week, I stopped writing.

A 38 year old woman in front of me, accomplished, articulate, the kind of patient who arrives with a binder. She said it the way the previous two had said it. "I just do not care about anything the way I used to. I think I am just getting older."

She was not getting older. She was inflaming.
The pattern is now so consistent in my practice that I can almost predict it from the intake form. It does not show up as the symptoms people associate with inflammation. It shows up as the slow, quiet erosion of the things that used to feel like personality. Curiosity. Drive. The pull toward people you love. The interest in the project that used to keep you up at night.

Most patients have run every panel. Most have tried every supplement. Almost none of them have audited what is in the box, the bag, and the wrapper.

The carousel walks through the mechanism. The gut. The barrier. The microglia. The receptor. The five day study most physicians have not read.

But here is the part that does not fit on a slide. Once you see this pattern in yourself, you cannot unsee it. And the reset is faster than you think.

Comment REAL to book a consultation.

Most of what gets called "anti inflammatory food" is just a green smoothie with extra steps.Real anti inflammatory eatin...
05/06/2026

Most of what gets called "anti inflammatory food" is just a green smoothie with extra steps.

Real anti inflammatory eating is not about adding a superfood on top of a broken plate. It is about the architecture of the meal itself. Wild caught fish for the omega 3s your microglia respond to. Olive oil for the oleocanthal that runs on the same pathway as ibuprofen. Roasted vegetables for the fibers that feed the bacteria responsible for rebuilding your gut lining.

The Mediterranean diet is the most studied dietary pattern in human history for a reason. It is not the wine. It is not the bread. It is what is on the plate when neither of those is present.

This is the plate I send patients home with after we have spent an hour talking about why their inflammation panels are not moving. It is fifteen minutes of cook time. One sheet pan. Eight ingredients you can buy at any grocery store on the way home tonight.

Save this one.

If your magnesium is not working, the dose is probably not the problem.The form is.Most people are taking magnesium oxid...
05/05/2026

If your magnesium is not working, the dose is probably not the problem.

The form is.

Most people are taking magnesium oxide, which is roughly 4 percent absorbed and primarily acts as a laxative. Or they grabbed citrate, which absorbs better but pulls water into the bowel, not the brain. Neither of those is going to do what you actually want it to do at 11 PM.

The form that quiets a racing mind is glycinate. The form that crosses the blood brain barrier and supports memory is L threonate. The form that feeds your mitochondria when you crash at 2 PM is malate. They are not interchangeable.
The deeper insight is this. Magnesium is not a sleep supplement. It is a neurological brake. It sits inside the NMDA receptor and prevents glutamate from over firing your neurons. When the brake is missing, the brain stays accelerated long after the day is over. You call it racing thoughts. Your physiology calls it excitotoxicity.

Sleep is not the goal of the supplement. Sleep is the byproduct of releasing the accelerator.

Seven forms. One brain. Choose wisely.

Most people treat low energy and brain fog as separate problems. They are usually one problem in 2 costumes.Circadian rh...
05/04/2026

Most people treat low energy and brain fog as separate problems. They are usually one problem in 2 costumes.

Circadian rhythm is the master regulator of cognitive performance. When it runs on time, focus, mood, memory, and decision making run on time with it. When it drifts, all four drift together.

The mechanism starts in the eye. Specialized retinal ganglion cells, sensitive to short wavelength blue light, signal the suprachiasmatic nucleus (SCN) the moment morning light hits the retina. The SCN then orchestrates the daily release of cortisol, melatonin, dopamine, and core body temperature. Cortisol should peak within the first hour of waking. That peak is what gives you the cognitive readiness to think clearly, regulate emotion, and execute on what matters before noon.

When morning light is missed, the cortisol curve flattens. Melatonin clearance slows. The system drifts later.
By 10 AM you are still operating on a brain that has not received the signal that the day has started.

A 2022 study published in Frontiers in Neuroscience (Rabinowitz et al.) found that weaker circadian rhythm strength and delayed rhythm timing were associated with poorer executive function, attention, and memory in cognitively healthy adults. The effect persisted longitudinally. Stronger rhythms predicted slower cognitive decline over time.

In my FM practice, disrupted circadian rhythm is one of the most common, lowest cost, and most overlooked drivers of cognitive dysfunction. Most patients have already tried nootropics, adaptogens, and elimination diets. Very few have actually tested whether their morning light input matches what their physiology was built for.

The fix is not another supplement. It is 10 minutes outside within the first 30 minutes of waking.
Cloudy counts. Every morning. Including winter.

If your focus is unreliable, audit the sunrise before you audit the supplement stack.

If you ate cereal this morning, you already broke the loop.The first meal after sunrise is not just breakfast. It is the...
05/04/2026

If you ate cereal this morning, you already broke the loop.

The first meal after sunrise is not just breakfast. It is the second cue your circadian system is waiting for. Light triggers the cortisol awakening response. The right meal in the next 60-90 minutes confirms that signal at the metabolic level and tells your body the day has officially started.

Most modern breakfasts do the opposite. A bowl of refined carbs hits the bloodstream during your natural cortisol peak, spikes glucose and insulin together, and collapses the morning sequence the sun just opened.

The plate your great grandparents ate was built for this window without anyone teaching them why. Three ingredients. Real fat. Real protein. Real greens. 45 grams of protein. 6 grams of fiber. Nothing your body has not seen for thousands of years.

Save this one and pull it up tomorrow morning when the cereal box is calling your name.

Address

Rochester, MN

Telephone

+5072511143

Website

https://drprattfm.com/, https://go.drprattfm.com/food-to-thrive-home

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