Dr. Amanda Tracy, ND

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Dr. Amanda Tracy, ND

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

08/31/2026

Healthspan isn't about adding more years to your life. It's about making sure those years are healthy, active, and fulfilling.

Here are six areas that have one of the biggest impacts on how well we age:

- Nutrition to nourish your body, support gut health, healthy blood sugar, and natural detoxification.
- Metabolic health to help maintain healthy blood sugar regulation, insulin sensitivity, cardiovascular health, and energy.
- Strength and muscle mass to preserve mobility, independence, balance, and metabolic health as you age.
- Sleep and recovery to support hormone balance, brain function, immune health, and tissue repair.
- Brain health and mental well-being to protect memory, cognitive function, emotional resilience, and overall quality of life.
- A proactive approach that identifies opportunities to optimize your health before more significant concerns arise through comprehensive assessments, advanced testing, and personalized recommendations.

08/28/2026

This High Protein Cottage Cheese Pancakes provide fiber from oats, and can help support muscle health, healthy aging, and steady energy throughout the day.

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
• 1 cup rolled oats
• 1 cup cottage cheese
• 2 eggs
• 1 tsp baking powder
• 1 tsp vanilla extract
• ½ tsp cinnamon (optional)

𝗗𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀
- Add all ingredients to a blender and blend until smooth.
- Let the batter rest for 5 minutes.
- Cook on a lightly greased non-stick skillet over medium heat for 2-3 minutes per side, until golden brown.
- Top with fresh berries, plain Greek yogurt, chopped walnuts or almonds, or a sprinkle of cinnamon.

08/28/2026

Fiber does much more than support regular digestion. It also plays an important role in gut health, blood sugar balance, heart health, cholesterol levels, and keeping you feeling fuller for longer.

Here are 5 simple ways to add more fiber to your day:

1. Start your morning with fiber. Choose oatmeal, chia pudding, or plain Greek yogurt topped with berries, ground flaxseed, and nuts instead of a refined breakfast.
2. Fill half your plate with vegetables. Aim for a variety of colours to nourish both you and your gut microbiome.
3. Add beans and lentils whenever you can. Toss them into soups, salads, tacos, or pasta sauces for an easy fiber and protein boost.
4. Snack on whole foods. Swap chips or crackers for fruit, veggies with hummus, or a handful of nuts and seeds.
5. Make simple swaps. Choose whole grain bread, brown rice, quinoa, or whole wheat pasta more often than refined grains.

One important tip: Increase your fiber gradually and drink plenty of water. Adding too much too quickly can lead to bloating or discomfort while your digestive system adjusts.

08/26/2026

You could live to 90, but if the last 20 years are spent managing chronic disease, struggling with fatigue, losing your independence, or feeling limited by your health, is that really the future you want?

Healthspan is about the years you spend feeling strong, energetic, mentally sharp, and able to enjoy your life. The choices you make today can have a meaningful impact on how you feel years from now.

Supporting your healthspan means looking beyond simply treating symptoms. It means investing in the foundations of long-term health, including nutrition, metabolic health, muscle mass, sleep, brain health, and proactive prevention.

It's never too early, or too late, to start.

08/25/2026

If you're feeling exhausted, losing more hair than usual, or finding your workouts harder than they used to be, ferritin may be worth talking to your healthcare provider about.

Ferritin measures your body's stored iron. While it's often checked when someone is anemic, low iron stores can sometimes contribute to symptoms before anemia develops.

Low ferritin may be associated with:

• Fatigue
• Hair shedding
• Reduced exercise tolerance
• Restless legs
• Brain fog

For women, especially those with heavy periods or in perimenopause, iron stores can gradually decline over time.

If you're experiencing persistent symptoms, we'd be happy to help you explore the possible causes and develop a personalized plan.

08/24/2026

Maybe you were told:
Fat is bad for you.
Carbs should be avoided.
Eggs raise your cholesterol.
You have to eat every 2-3 hours.
Eating after 7 p.m. causes weight gain.

The truth is, nutrition is rarely one-size-fits-all, and many of the “rules” we've grown up with have evolved as research has advanced.

What's one nutrition myth you believed for years? Share in the comments!

08/21/2026

Feeling wiped out in the summer heat? It could be low B vitamins!

These water-soluble nutrients power your energy metabolism, support adrenal function, and help you recover from heat-related fatigue. But they’re easily depleted through sweat, stress, and poor absorption.

Signs of low B vitamin levels can include low energy, poor heat tolerance, mood swings or brain fog

A high-quality B-complex, especially with methylated forms, can boost cellular energy and keep your system running strong when temps rise.

08/21/2026

This Mediterranean Three Bean Salad is loaded with fiber, protein, healthy fats, and colourful vegetables that support gut and heart health.

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
• 1 cup chickpeas, rinsed
• 1 cup cannellini beans, rinsed
• 1 cup kidney beans, rinsed
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, finely diced
• ½ cup chopped parsley
• ¼ cup crumbled feta cheese (optional)

𝗗𝗿𝗲𝘀𝘀𝗶𝗻𝗴
• 3 tbsp extra virgin olive oil
• Juice of 1 lemon
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

𝗗𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀
- Combine all salad ingredients in a large bowl.
- Whisk together the dressing ingredients.
- Pour over the salad and toss well.
- Refrigerate for at least 30 minutes before serving to allow the flavors to develop.

Save this recipe for your next meal prep!

08/19/2026

If you've noticed changes in your face during perimenopause, these five factors may be playing a role:

𝗛𝗼𝗿𝗺𝗼𝗻𝗲𝘀: Declining estrogen affects collagen production, skin hydration, elasticity, and facial volume.

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻: Your skin relies on protein, healthy fats, vitamins, minerals, and antioxidants to repair, rebuild, and maintain its structure.

𝗕𝗹𝗼𝗼𝗱 𝗦𝘂𝗴𝗮𝗿 𝗕𝗮𝗹𝗮𝗻𝗰𝗲: Frequent blood sugar spikes can contribute to a process called glycation, which affects collagen and may accelerate visible signs of aging.

𝗦𝗹𝗲𝗲𝗽 & 𝗦𝘁𝗿𝗲𝘀𝘀: Poor sleep and chronic stress can influence inflammation, hormone balance, and your skin's natural ability to repair itself.

𝗠𝘂𝘀𝗰𝗹𝗲 & 𝗠𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝗰 𝗛𝗲𝗮𝗹𝘁𝗵: Maintaining muscle through regular strength training supports healthy aging, while good metabolic health helps protect your body, including your skin, over time.

That's why taking care of your health from the inside out matters.

08/18/2026

Your blood sugar can look “normal”... while your insulin is working overtime.

Most routine blood work checks glucose, but glucose is only part of the story. Your body uses insulin to move sugar from your bloodstream into your cells for energy. In the early stages of insulin resistance, your pancreas simply makes more insulin to keep your blood sugar in the normal range.

On paper? Your glucose may still look perfectly healthy. Behind the scenes? Your body may be working much harder than it should.

This is one reason why we look beyond glucose alone. Depending on your health history and symptoms, markers like fasting insulin can provide additional insight into your metabolic health.

Because prevention starts long before blood sugar becomes “high.”

Address

Fairfield, CA
94534

Telephone

+17077595029

Website

http://www.dramandatracy.com/

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