Dr. Amanda Tracy, ND

Dr. Amanda Tracy, ND Women's Hormone Expert, Prof. of Nutrition at Univ. of Maryland, guiding you to thrive in your 40s+

02/27/2026

👉 Step 1: Protein. You need more than you think. Aim for 20–30 grams per meal to fuel muscle, balance blood sugar, and reduce cravings.
👉 Step 2: Fiber-rich carbs. Think roasted sweet potatoes, lentils, or quinoa. These stabilize energy and feed your gut — which is deeply connected to your hormones.
👉 Step 3: Healthy fats. Avocados, olive oil, flax — they help your body actually make hormones and keep inflammation in check.
👉 Step 4: Colorful veggies. Cruciferous ones like broccoli and kale support estrogen detox through the liver. Every color brings a benefit.

Comment the word GUIDE below, and I’ll send you my free Hormone Support Recipe Guide to get you started!

02/25/2026

On stage =
Polyester. Sequins. Heavy makeup. Pleather leggings that definitely don’t breathe.

At home =
Organic bamboo. Soft. Cooling. Calm.

And here’s the truth most dancers (and women) don’t talk about…
When your body spends hours wrapped in synthetics — sweating under bright lights on stage or while leading a presentation, rehearsing or working out in tight fabrics, layering on the makeup... your skin and nervous system feel it.

That’s why balancing it with clean, breathable clothing matters so much to me.
This year I didn’t just switch my pajamas.
I switched my yoga wear.
My dance practice clothes.
My work-from-home staples.

✨ Winter favorites: Studio Wrap + Soft Leggings or Soft Joggers + Soft Pullover
✨ Summer staples: Flared Leggings + Soft Tank (with built-in shelf bra 🙌)

If you’re spending your days in synthetic activewear… save this as your reminder to give your body a break.

And if you’re ready to upgrade?
Use code AMANDA30 to save 30% on Faceplant Dreams.

Now I’m curious 👇
Where are you still wearing synthetics without thinking about it — workouts? sleep? travel days?
Tell me in the Comments.

Fiber isn't one thing, and understanding the difference can help explain digestion, blood sugar, and cholesterol respons...
02/24/2026

Fiber isn't one thing, and understanding the difference can help explain digestion, blood sugar, and cholesterol responses.

- Soluble fiber dissolves in water and forms a gel-like substance in the gut. It slows digestion, helps stabilize blood sugar, supports cholesterol balance, and feeds beneficial gut bacteria.
Found in: oats, beans, lentils, chia seeds, flaxseed, apples, citrus

- Insoluble fiber adds bulk to stool and helps move food through the digestive tract. It supports regularity and gut motility but doesn't directly affect blood sugar.
Found in: vegetables, whole grains, nuts, seeds, and fruit skins

So what actually matters?
Most people need both, but many benefit from more soluble fiber, especially if they struggle with blood sugar swings, cholesterol issues, or gut inflammation.

Fiber isn't just about digestion. It's a metabolic and cardiovascular support tool.

Hormonal imbalance is rarely just about one hormone being "too high" or "too low." It's about how multiple systems are c...
02/22/2026

Hormonal imbalance is rarely just about one hormone being "too high" or "too low." It's about how multiple systems are communicating with each other. Here are 5 often-overlooked factors that play a major role:

1. Gut health: Your gut helps metabolize hormones, regulate inflammation, and absorb key nutrients needed for hormonal balance. When the gut is inflamed or imbalanced, hormone signaling can suffer.
2. Nervous system regulation: Hormones are regulated through the nervous system via the HPA axis and the balance between sympathetic ("fight or flight") and parasympathetic ("rest and digest") states. Chronic stress can disrupt this communication.
3. Lifestyle patterns: Sleep, nutrition, movement, and stress management directly influence hormone levels. Ongoing stress, in particular, can elevate cortisol and throw off other hormones downstream.
4. Toxins & environmental exposures: Everyday chemicals, like those found in certain plastics, pesticides, and personal care products, can act as endocrine disruptors, interfering with normal hormone signaling.
5. Psychological well-being: Mental and emotional health and hormones are deeply connected. Chronic stress, anxiety, or low mood can disrupt hormone regulation - and hormonal imbalances can worsen mental health in return.

If you've been treating hormones in isolation and not seeing results, it may be time to look at the bigger picture.

FEBRUARY ❤️ new restaurant for our 2026 Resolution, delicious pinsa flatbreads . Joe was adventurous, trying the garlic...
02/22/2026

FEBRUARY ❤️ new restaurant for our 2026 Resolution, delicious pinsa flatbreads . Joe was adventurous, trying the garlic chili martini 🍸

A large U.S. study found that people who regularly get less than 7 hours of sleep tend to have a shorter life expectancy...
02/20/2026

A large U.S. study found that people who regularly get less than 7 hours of sleep tend to have a shorter life expectancy, even more strongly than poor diet or lack of exercise. Only smoking showed a greater impact on lifespan.

Sleep plays a vital role in:
- Heart health
- Immune function
- Brain repair
- Metabolic balance

This research suggests prioritizing 7-9 hours of quality sleep may be one of the most powerful things you can do for long-term health

https://www.sciencedaily.com/releases/2026/01/260108231414.htm

When meals are unbalanced, glucose enters the bloodstream too quickly, triggering sharp insulin responses, energy crashe...
02/18/2026

When meals are unbalanced, glucose enters the bloodstream too quickly, triggering sharp insulin responses, energy crashes, cravings, and increased inflammatory signaling over time. A blood-sugar-friendly plate slows this process and supports metabolic resilience. Here's how to build one:

- Protein as the foundation. Protein slows gastric emptying, improves insulin response, and supports muscle and metabolic health.
- Fiber-rich plants for modulation. Vegetables and whole plant foods provide fiber that blunts glucose absorption, feeds beneficial gut bacteria, and improves insulin sensitivity.
- Healthy fats for stability. Dietary fats further slow digestion and enhance satiety, helping maintain steadier blood sugar between meals.
- Carbohydrates with context. Carbs are best tolerated when paired with protein, fiber, and fat. The combination matters more than the carbohydrate itself.
- Sequence matters. Eating protein and fiber before carbohydrates has been shown to reduce post-meal glucose and insulin spikes.

Blood sugar balance is a foundational signal for energy, hormone regulation, brain function, and long-term cardiometabolic health.

02/17/2026

The secret is in the sheets! 😴

Faceplant Dreams bamboo sheet are a luxury I can't live (sleep) without! These sheets kept us in a cool slumber all Summer and wrapped in muxurious coziness all Winter.

Find your liveable luxury at Faceplant Dreams and use Code AMANDA30 to Save 30%
https://www.faceplantdreams.com

If you like my ultra soft bamboo robe...you can find that at Faceplant Dreams, too!

Hormones rely on nutrients from food to bind to receptors, communicate with cells, and be properly metabolized. These fo...
02/15/2026

Hormones rely on nutrients from food to bind to receptors, communicate with cells, and be properly metabolized. These foods help create the conditions for hormones to work as intended:

- High-quality proteins: Eggs, poultry, fish, legumes, and grass-fed meats provide amino acids needed for hormone production and receptor function.
- Healthy fats: Avocados, olive oil, nuts, seeds, and fatty fish support cell membrane integrity and hormone signaling.
- Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage support estrogen metabolism and clearance.
- Colorful plants: Berries, leafy greens, and deeply pigmented vegetables provide antioxidants that protect hormone receptors from inflammatory stress.
- Mineral-rich foods: Leafy greens, pumpkin seeds, seafood, beans, and sea vegetables provide magnesium, zinc, selenium, and iodine - key for thyroid and adrenal signaling.
- Anti-inflammatory additions: Garlic, ginger, turmeric, and herbs help reduce inflammation that can interfere with hormone communication.

Save this as a simple guide when planning meals that support hormone function.

02/15/2026

When you restrict calories or skip meals to ‘be good,’ your body actually goes into survival mode.

It starts hoarding fat, especially around your midsection, and slows everything down — including energy, mood, and libido.

02/14/2026

Happy Valentine's Day to my favorite dance partner on the floor and in life 💕

💃

Mix and Glow Roasted Veg Orzo Salad, the only nutritional upgrade I made was swapping out the orzo for farro.I have all ...
02/13/2026

Mix and Glow Roasted Veg Orzo Salad, the only nutritional upgrade I made was swapping out the orzo for farro.

I have all three of the Oh She Glows cookbooks and use them weekly. Looking for to OH She Glows Salads 🥗 coming out this April!

Address

Fairfield, CA
94534

Telephone

+17077595029

Website

Alerts

Be the first to know and let us send you an email when Dr. Amanda Tracy, ND posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Dr. Amanda Tracy, ND:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram