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+

Melatonin is one of the most common sleep supplements, and it is easy to assume that a higher dose will work better. For...
09/10/2026

Melatonin is one of the most common sleep supplements, and it is easy to assume that a higher dose will work better. For some people, the opposite happens.

Higher doses can lead to vivid dreams, morning grogginess, headaches, or feeling like your sleep was more disrupted than restorative.

Melatonin is a hormone that helps signal to your body that it is time to sleep. Because of that, timing can matter just as much as dose. It can be useful in certain situations, especially when sleep timing is off, but it is not always the best fit for every kind of insomnia.

If you are taking melatonin every night and still waking up tired, feeling foggy in the morning, or needing to keep increasing the dose, that is worth reassessing.

Always speak with a qualified healthcare practitioner about whether melatonin is appropriate for you, what dose makes sense, how long to use it, and whether other sleep issues should be evaluated.

Feeling tired, foggy, wired, or just not quite like yourself?It’s easy to blame a busy schedule, poor sleep, or “just st...
09/09/2026

Feeling tired, foggy, wired, or just not quite like yourself?

It’s easy to blame a busy schedule, poor sleep, or “just stress.” But when those symptoms keep hanging around, there may be more going on.

Cortisol and thyroid function are closely connected, and chronic stress can influence the way your body regulates energy, metabolism, sleep, and hormones.

We tend to think of bones as something fixed, but they are constantly remodeling. They respond to the demands we place o...
09/09/2026

We tend to think of bones as something fixed, but they are constantly remodeling. They respond to the demands we place on them.

So when you lift weights, climb stairs, walk, or do appropriate impact-based movement, you are giving your bones a reason to stay strong.

And no, this does not mean you need to start doing intense workouts every day.

For most people, the bigger picture is consistency. Strength training a few times a week, regular weight-bearing movement, enough protein and nutrients, and giving your body time to recover can all support bone health over time.

This becomes especially important as we age, particularly through perimenopause and menopause when changes in hormones can affect bone density.

Think of bone health the same way you think about saving for retirement. The goal is to build and protect it early, not wait until there is a problem.

If your routine is basically “grab the handful and take everything with breakfast,” you may want to look at what is actu...
09/07/2026

If your routine is basically “grab the handful and take everything with breakfast,” you may want to look at what is actually in that stack.

Some nutrients can compete for absorption, especially when they are taken in higher-dose supplement form.

- Calcium + Iron: These are better taken at different times when iron absorption is a priority.

- Iron + Zinc: Higher-dose iron can reduce zinc absorption when they are taken together, so spacing them out can be helpful.

- Zinc + Copper: High-dose zinc over time can interfere with copper absorption, which is why zinc is not something to keep adding indefinitely without a reason.

- High-dose Zinc + Magnesium: Very high amounts of zinc may interfere with magnesium absorption. This tends to matter more with larger supplemental doses.

Comment below if you want help figuring out which ones may be better taken together, separated, or reviewed altogether.

Cortisol and thyroid function are closely connected, and ongoing stress can influence several systems involved in energy...
09/05/2026

Cortisol and thyroid function are closely connected, and ongoing stress can influence several systems involved in energy, metabolism, and hormone regulation.

Here are 5 signs stress may be affecting more than your mood:

✔️You’re tired even after a full night’s sleep
✔️Your brain feels foggy or your focus is off
✔️Your energy crashes during the day
✔️Your weight feels harder to manage
✔️You just don’t feel like yourself lately

These symptoms can have many causes, which is exactly why it helps to understand what may be happening beneath the surface.

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

This High Protein Cottage Cheese Pancakes provide fiber from oats, and can help support muscle health, healthy aging, an...
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.

Fiber does much more than support regular digestion. It also plays an important role in gut health, blood sugar balance,...
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.

You could live to 90, but if the last 20 years are spent managing chronic disease, struggling with fatigue, losing your ...
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.

If you're feeling exhausted, losing more hair than usual, or finding your workouts harder than they used to be, ferritin...
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.

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