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+

02/01/2026

As estrogen drops, muscle mass and bone strength can plummet beyond what can be chalked up as “just aging” and this affects your strength, energy, and resilience.

🧬 Creatine helps:
✅ Increase lean muscle mass
✅ Improve strength & physical function
✅ Reduce inflammation & oxidative stress
✅ Support healthy aging, especially when paired with strength training

📚 Backed by studies on postmenopausal women (60–80 years old!)
For advice of what products are best - see my latest BLOG post

https://dramandatracy.com/my-midlife-supplement-stack/

01/30/2026

Not all weeks are created equal — especially when you're still cycling.
Here’s the hormone-friendly way to plan your strength training (yes, even if you’re in perimenopause):

🩸 Day 1–14 (Menstruation → Ovulation):
✔️ Estrogen is rising
✔️ Energy is up
✔️ You recover faster
💪 This is your go-time for strength training or weighted vest walks.
🔥 Build lean muscle
🔥 Improve metabolism
🔥 Support bone health (especially key in midlife)

🌙 Day 15–28 (Luteal Phase):
✔️ Progesterone takes the lead
✔️ You might feel heavier, slower, more tired
❤️ This is your time for lighter movement, mobility, walking, or gentle strength.

💡 The secret? Train with your physiology — not like a 25-year-old man on a gym bro schedule.

👉 Want more hormone-smart strategies for fitness, energy, and aging well?
Follow me & save this post for your next cycle.

01/26/2026

Join me for my FREE upcoming webinar:
🌞 The 7 Day Circadian Code
⏰ A step-by-step guide to resetting your metabolism, mood, and energy — by working with your body’s natural rhythm, not against it.
📅 January 27, 2026 at 4pm PST
💻 Visit to https://go.dramandatracy.com/sleep-jan-2026
Save your seat

If you experience brain fog, forgetfulness, or mental fatigue during the second half of your cycle, it's likely tied to ...
01/23/2026

If you experience brain fog, forgetfulness, or mental fatigue during the second half of your cycle, it's likely tied to your hormones... not just stress or "mom brain."

Right after ovulation, estrogen drops and progesterone rises. While progesterone is calming, it can also slow cognition when it's not well balanced. This is especially true if there's inflammation or adrenal dysfunction in the picture.

Supporting progesterone naturally and reducing inflammation can dramatically improve mental clarity and reduce that "wired but tired" feeling.

01/22/2026

🌙 Feeling snappy, exhausted, and wired-but-tired?
Your nervous system might not be broken — it might just be undernourished.

Perimenopause already puts your hormones on a rollercoaster.

Now add chronic stress, busy schedules, and restless nights — and your body starts burning through the very nutrients it needs to feel steady, safe, and sane.
Your nervous system isn’t asking for another supplement.

It’s asking for deep nourishment.

Here’s where to start:
🥣 Oats and quinoa – Rich in B vitamins to support mood, energy, and adrenal resilience
🌰 Almonds and walnuts – Full of calming magnesium and hormone-loving healthy fats
🎃 Pumpkin seeds – Loaded with zinc and tryptophan to support calm, sleep, and neurotransmitters

You don’t need a total overhaul.
You need intentional, foundational nourishment — especially in midlife, when your body is doing the heavy lifting behind the scenes.

BHRT works with the body's natural physiology, and its benefits extend across several key systems. Here's a quick breakd...
01/22/2026

BHRT works with the body's natural physiology, and its benefits extend across several key systems. Here's a quick breakdown of how bioidentical hormones interact with the body:

1. Brain, mood and cognition: Estrogen and progesterone influence neurotransmitters involved in mood regulation, memory and sleep quality.
2. Metabolic health: Hormone shifts affect insulin sensitivity, fat distribution and appetite regulation.
3. Bone density: Estrogen plays a major role in slowing bone turnover and protecting long-term skeletal health.
4. Sleep and stress pathways: Progesterone works with calming receptors in the nervous system, supporting deeper, more restorative sleep.
5. Pelvic and vaginal health: Local estrogen can improve tissue elasticity, moisture and overall comfort.

Yes, hormone shifts can change how and where your body stores fat, especially around the midsection. But that does not m...
01/20/2026

Yes, hormone shifts can change how and where your body stores fat, especially around the midsection. But that does not mean the scale is out of your control or that your metabolism is "broken."

What truly supports your body in midlife:
Protecting and rebuilding muscle
Eating enough protein + fiber to stabilize blood sugar
Prioritizing deep, consistent sleep
Supporting stress + cortisol balance
Nourishing hormones through daily habits, not extremes

Menopause changes the landscape, but it doesn't remove your power. Once you understand what's happening in your body, you can shift your strategy and feel more aligned, not defeated.

If this feels like the support you've been missing, reach out, you don't have to navigate this chapter alone.

Keeping our 2026 resolution of trying one new restaurant per month at Kitchen 428 & Mojo Lounge. Plenty of and optio...
01/18/2026

Keeping our 2026 resolution of trying one new restaurant per month at Kitchen 428 & Mojo Lounge. Plenty of and options for brunch.

01/18/2026

Join me for my FREE upcoming webinar:
🌞 The 7 Day Circadian Code
⏰ A step-by-step guide to resetting your metabolism, mood, and energy — by working with your body’s natural rhythm, not against it.

📅 January 27, 2026 at 4pm PST
💻 To Save your seat, see link
https://go.dramandatracy.com/sleep-jan-2026

Hormone changes in midlife can affect far more than most people realize. Shifts in estrogen, progesterone and other horm...
01/17/2026

Hormone changes in midlife can affect far more than most people realize. Shifts in estrogen, progesterone and other hormones can influence sleep, mood, cognition, metabolism, bone density and even how you respond to stress. These changes often happen gradually, which makes them easy to overlook until symptoms start stacking up.

Bioidentical hormone replacement therapy (BHRT) is one option many women explore when these shifts begin to impact daily life. Because bioidentical hormones match the body's natural structure, they interact with hormone receptors in a more physiologic way. When used thoughtfully and personalized to a woman's stage of life, BHRT can support clarity, energy, sleep, libido and overall wellbeing.

The truth is, you need cortisol for energy, focus, immune support, and inflammation control.The real issue? When cortiso...
01/15/2026

The truth is, you need cortisol for energy, focus, immune support, and inflammation control.

The real issue? When cortisol gets dysregulated, usually from stress, poor sleep, or blood sugar swings.

That's when symptoms show up. Fatigue, cravings, anxiety, belly fat, irritability, 3 a.m. wakeups... all the fun stuff.

So the goal isn't "low cortisol." It's balanced cortisol.

And if you're not sure what your cortisol is actually doing, we can test it. A diurnal cortisol test (saliva or urine) maps your levels throughout the day so we can see if they're too high, too low, or peaking at the wrong times. It's incredibly helpful for understanding burnout, stress patterns, and energy dips, and it gives us a clear path forward.

Learn More about Cortisol in my 7 Day Circadian Code FREE Workshop January 27th at 4:00pm Pacific
https://go.dramandatracy.com/sleep-jan-2026

Not all magnesium works the same and choosing the right form can make a huge difference depending on your goals. Here's ...
01/13/2026

Not all magnesium works the same and choosing the right form can make a huge difference depending on your goals. Here's the quick breakdown of these two forms:

Magnesium Glycinate: Think of glycinate as your relax + restore magnesium.

Best for: sleep, stress, anxiety, muscle tension
Benefits include:
Highly absorbable
Gentle on the stomach
Calming effect on the nervous system
Great for people who run "tense," wired, or struggle winding down

Magnesium Citrate: Citrate is your go-to when digestion needs a little help moving along.

Best for: constipation, sluggish digestion
Benefits:
Draws water into the intestines
Helps promote regular bowel movements
Still supports muscles, but less calming than glycinate

As always, speak with your healthcare provider for accurate dosing and recommendations tailored to you.

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