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+

12/28/2025

If you’re:
😵‍💫 Tired
🧠 Foggy
💪 Losing strength
📉 Seeing muscle tone vanish

👉 Creatine supports:
- Strength + performance
- Muscle preservation
- Brain clarity
- Aging powerfully with *real energy*

Collagen is lovely — for joints, skin, and gut. But it’s not a muscle builder. And it won’t improve cognition.

✨ Want my “Midlife Supplement Stack” — what I actually recommend to women 40+ for real results?

See my latest BLOG post at https://www.dramandatracy.com/blog

Bone loss isn't just a menopause problem. It starts earlier and estrogen is the key.Here's what most women aren't told:E...
12/24/2025

Bone loss isn't just a menopause problem. It starts earlier and estrogen is the key.

Here's what most women aren't told:

Estrogen helps protect and maintain bone density
As estrogen declines (even in your late 30s!), bone loss accelerates
This can lead to silent conditions like osteopenia or osteoporosis, even before menopause hits

Common signs of low estrogen impacting bone health:

Frequent joint pain
Height loss
Early dental issues
Family history of fractures

Don't wait for a fracture to address your bones. We can look at your hormones, nutrient status, gut health, and inflammation to build strong bones before they break!

12/24/2025

Will you be joining this wellness trend in 2026? 🤸‍♀️

You're working out consistently, eating clean, pushing hard... and somehow, you're still gaining weight.Here's what most...
12/18/2025

You're working out consistently, eating clean, pushing hard... and somehow, you're still gaining weight.

Here's what most fitness plans forget to tell women: High-intensity workouts like HIIT are powerful, but when done too often, especially without proper recovery, they can work against your body.
Excessive HIIT can increase your cortisol (your body's main stress hormone), disrupt your blood sugar, and even suppress your thyroid function. Over time, this leads to increased inflammation, stubborn belly fat, disrupted sleep, and major fatigue.

This is especially true for women in their 30s, 40s, and beyond, when hormonal shifts make the body more sensitive to stress of any kind.

So what should you do instead?

Strength training 2-3x per week
Daily walking to support metabolism without raising cortisol
Yoga, Pilates, or breathwork for nervous system recovery
Prioritizing rest, sleep, blood sugar balance, and protein intake

If your workouts are making you feel puffy, tired, or stuck, your hormones might be asking for something different.

12/15/2025

Let’s be real the holidays come along with a ton of sugar. But that doesn’t mean we have to crash and crave all season long.

One surprising (and free) way to reduce sugar intake?
More sleep.
📚 A 2018 controlled trial published in the American Journal of Clinical Nutrition found that increasing sleep duration by just 21 minutes/night led to a significant reduction in free sugar intake.

Why? Sleep affects hunger hormones like ghrelin and leptin, which play a major role in those “I NEED chocolate” moments.

So before blaming your willpower… try tucking in a little earlier…and why not since its gets dark by 4pm anyway? Your hormones (and mood, and skin, and metabolism…) will thank you.

Tons of brain fog lately? Your brain might be undernourished and overwhelmed. Here are some of the most common root caus...
12/12/2025

Tons of brain fog lately? Your brain might be undernourished and overwhelmed. Here are some of the most common root causes I see in my practice:

Blood sugar crashes that starve the brain of fuel
Nutrient deficiencies like B12, choline, and magnesium
Chronic stress, which hijacks your neurotransmitters and memory
Inflammation, often from gut imbalances or poor sleep
Mitochondrial dysfunction, where your brain literally runs out of energy

Here's how to support your brain function- no stimulants or Band-Aids required:

Start your day with protein, at least 25-30g at breakfast
Healthy fats like omega-3s (walnuts, flaxseed oil) feed the brain's structure
Supplement with B-complex vitamins, especially B12, B6, and folate if you're plant-based, stressed, or fatigued
Eat dark leafy greens, nuts, and eggs to support choline + magnesium which are key brain cofactors

Every Christmas Eve growing up, my mother would give us a brand-new pair of pajamas.No matter how busy the season was… n...
12/09/2025

Every Christmas Eve growing up, my mother would give us a brand-new pair of pajamas.
No matter how busy the season was… no matter what chaos the year brought… she always kept that little ritual sacred.
We’d slip into something soft and fresh, and it felt like the whole night slowed down — like magic was settling into the house.
What I didn’t realize then is that she wasn’t just gifting pajamas.
She was gifting comfort.
A moment to breathe.
A pause before the joy and noise of Christmas morning.
And the best part?
She still does it.
Even now — as full-grown adults with demanding careers, families, responsibilities, and partners — she buys pajamas for all of us.
Yes… even the significant others are included. 😄

It’s funny how something so small can become the thing we look forward to the most.

A moment of softness.
A moment of being cared for.
A moment where your nervous system finally says, “Thank you.”

This season, I hope you give yourself a ritual like that — something gentle, something cozy, something that reminds you that you deserve comfort too.

✨ What’s one holiday tradition you still cherish? I’d love to hear. ✨

P.S. If you’re looking to begin a new tradition of your own or simply want something soft and cooling to slip into on the nights your body feels a little too warm — I’ve been loving the bamboo pajamas from Faceplant Dreams. In 2023, my mom sent me a PJ set from the Faceplant Dreams Lucy Collection, which is their classically styled organic cotton-bamboo blend fabric - the coolness of bamboo plus the coziness of cotton. Use Code AMANDA30 to Save 30% on the Lucy PJ’s or anything else Faceplant Dreams

Celebrating the holiday season with a delicious vegan meal , one of the best Italian restaurants we have been to in Cal...
12/07/2025

Celebrating the holiday season with a delicious vegan meal , one of the best Italian restaurants we have been to in California, should do a feature on this restaurant, besides offering vegan options (for a discount, versus a plant based unchanged you find elsewhere), 30% of sales are contributed directly to employees.

Calistoga tractor lights parade was a first for us, too 🎄

12/04/2025

😫 Awake at 4AM (Again)? Here's what I do to fall back asleep fast ⬇️

If you're waking in the early hours, your cortisol may be spiking too early — hijacking the best part of your sleep (REM).

Try these 3 things to reset your nervous system in the moment:
1️⃣ Physiologic sighs (inhale, sharp inhale, long exhale)
2️⃣ REM mimic eye movement (eyes closed, slow left ↔️ right)
3️⃣ Sleep story (Calm app or similar)

And here’s how I prevent the 4AM wake-up in the first place:
✨ Hydrate with 8–12 oz warm water
✨ Delay caffeine by 60 mins
✨ Get outside in the first hour of your day

Tough game for the Bruins but a fun date night for us 🏒 ❤️
11/24/2025

Tough game for the Bruins but a fun date night for us 🏒

❤️

11/24/2025

🥑 Going Green (Perimenopause Edition) 💚
Forget kale — let’s talk avocados and pistachios.

These green gems are:
✔️ Rich in healthy fats + vitamin B6 → mood, energy & libido boosters
✔️ Avocados increase adiponectin — a hormone that helps burn belly fat
✔️ High in fiber → supports blood sugar, balances hormones, lowers cholesterol
✔️ Gut-friendly = better elimination (aka, pooping like a champ 🚽)

Snack smart, support your hormones, and enjoy every bite.

never tasted this good. 🥑🌿

11/19/2025

Still being told your symptoms are “just part of aging”?
You deserve better — and you’re not alone.

When it comes to perimenopause, the right provider makes all the difference. Not someone who throws a pill at your symptoms or tells you to “just relax,” but a trained, licensed expert who actually sees the whole you.

In this reel, I’ll walk you through:
✅ How to find a certified menopause specialist
✅ Why credentials like Menopause Society certification matter
✅ What the Menopause Association, Pause Life Directory, and AANP can tell you
✅ What to look for — and what to avoid — when choosing a provider

👩‍⚕️ I serve on the board of the Menopause Association, I’m a licensed Naturopathic Doctor, and I’ve been honored to be recommended by Dr. Mary Claire Haver herself in the 'Pause Life Directory.

This isn’t just hormones.
It’s your health. Your mind. Your relationships.
You deserve a partner who gets that — and gets YOU.

🟢 Explore working together https://www.dramandatracy.com

Address

Fairfield, CA
94534

Telephone

+17077595029

Website

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