Dr. Amanda Tracy, ND

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Dr. Amanda Tracy, ND

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

11/02/2026

5 Tips to feel your best this week.

10/28/2026

What's your favorite way to enjoy 🥑???

For me, I like Alvarado Bakery Sprouted Sourdough toast with smashed avocado, a drizzle of Lime Olive Oil from Il Fiorello Olive Oil and a sprinkle of Trader Joe's Chili Lime seasoning.

10/21/2026

REGISTER HERE:
https://wisepause.com/lifestyle.html

As perimenopause begins, PMS symptoms can intensify or feel surprisingly familiar—almost like a return to the teenage years. Learn what is changing during the luteal phase and discover nutrient-rich foods that may help support mood, energy, cravings, sleep, and greater comfort throughout the second half of your cycle.

Join the WisePause Lifestyle Series for engaging 30-minute virtual conversations with trusted health and wellness experts. Each session offers practical guidance on topics such as sleep, nutrition, weight management, and building the right care team—helping women navigate the hormonal and lifestyle changes of midlife with greater knowledge and confidence.

10/14/2026

🍎🍠🫚🥦

10/12/2026

Have you gone apple picking this year yet? Where did you go? 🍎

I was lucky enough to live in walking distance to C***r Hill Farm in Amesbury, MA for many years and here in California, I stock up during the Gravenstein Apple Fair.

10/01/2026

Fasting insulin can be a helpful piece of the puzzle. But it is still only one snapshot. Metabolic health is bigger than a single fasting number.

Blood sugar patterns, triglycerides, HDL, blood pressure, waist circumference, activity levels, sleep, muscle mass, family history, and how your body responds after eating can all add important context. Research also suggests that combining fasting insulin with other metabolic markers can give a more complete picture than looking at fasting insulin alone.

So if your fasting insulin comes back “normal,” that can certainly be reassuring. It just does not automatically tell us everything about insulin sensitivity or your overall metabolic health.

Your labs are pieces of information. The value comes from understanding how those pieces fit together.

09/29/2026

Eating less is one of the most noticeable changes when taking a GLP-1, but your digestive system is adjusting too. Because GLP-1 medications can change gastric emptying, appetite, food intake, and bowel habits, it is worth paying closer attention to how your gut is functioning along the way.

Here are 5 things to pay attention to for better gut health on a GLP-1:

• 𝗕𝗼𝘄𝗲𝗹 𝗿𝗲𝗴𝘂𝗹𝗮𝗿𝗶𝘁𝘆: Constipation is common with GLP-1 medications. Changes in food intake, hydration, fiber, and digestive motility can all play a role.

• 𝗙𝗶𝗯𝗲𝗿 𝗶𝗻𝘁𝗮𝗸𝗲: Eating less can mean getting less fiber. Gradually including vegetables, fruit, legumes, whole grains, nuts, and seeds can help support digestion and the gut microbiome, as tolerated.

• 𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻: Adequate fluids are especially important if you are dealing with constipation, nausea, vomiting, or diarrhea.

• 𝗠𝗲𝗮𝗹 𝘀𝗶𝘇𝗲 𝗮𝗻𝗱 𝗽𝗮𝗰𝗲: Because GLP-1s can slow stomach emptying, smaller meals and eating more slowly may help reduce uncomfortable fullness, bloating, nausea, and reflux.

• 𝗣𝗲𝗿𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝗱𝗶𝗴𝗲𝘀𝘁𝗶𝘃𝗲 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀: Ongoing vomiting, significant abdominal pain, severe constipation, or difficulty eating and drinking should not simply be dismissed as part of taking a GLP-1. Talk to your healthcare provider if symptoms are significant or persistent.

Supporting gut health while taking a GLP-1 is not about following a perfect diet. It is about paying attention to how your digestion is

09/28/2026

Fatigue sounds simple, but clinically, it is one of those symptoms that can come from a lot of different places. So when someone says, “I’m exhausted all the time,” we do not just ask how much they are sleeping.

We look at the full picture.

Are you getting enough restorative sleep, or are you technically in bed for 8 hours but waking up feeling like you barely slept?
Are you eating enough? Getting enough protein? Going long stretches without food and crashing later?
What does your blood sugar look like throughout the day?
How is your thyroid functioning?
Could iron, B12, vitamin D, or other nutrient levels be part of the story?
What is your stress load like? Are you recovering from your workouts, or stacking intense exercise on top of an already overloaded system?

We may also look at medications, hormone changes, inflammation, infections, sleep apnea, mood, and other medical conditions depending on the person.

Fatigue is a symptom, not a diagnosis. And while another coffee may get you through the afternoon, it does not tell us why your energy is running on fumes in the first place.

If feeling tired has become your baseline, it is worth looking at the pattern instead of just learning how to push through it.

09/26/2026

Supplements can absolutely have a place in a thoughtful health plan. But it is surprisingly easy for that plan to grow one bottle at a time.

You start magnesium for sleep.
Vitamin D after a low lab.
A probiotic for digestion.
Something for stress.
Something for hormones.
Then a friend sends you a podcast and suddenly there are four more.

A few months later, nobody remembers why half of them are still there.

This is where regular supplement reviews matter.

What are you taking?
Why are you taking it?
Is the dose still appropriate?
Could anything be interacting with medications or other supplements?
Are you still getting a benefit?
Does it even need to stay in the plan?

More bottles do not automatically mean more support. Sometimes the smartest thing you can do is clean up the plan and make sure every supplement has a clear purpose.

09/25/2026

A new study found that when gut bacteria do not have enough fiber to ferment, they may start breaking down proteins from the mucus layer that helps protect the intestinal lining.

That matters because this mucus layer is part of the barrier that helps separate gut microbes from the cells lining your intestine.

Researchers also found that fiber helped reduce this breakdown. They also identified certain indigestible plant proteins that may help shift microbial metabolism toward producing more beneficial compounds.

Low fiber: microbes may rely more on your own mucus layer.
More plant fiber: gives microbes more dietary material to ferment.
Certain plant proteins: may also support more favorable microbial activity.

A good reminder that gut health is shaped by what you consistently feed your microbiome. Vegetables, legumes, fruit, whole grains, nuts, and seeds all give those microbes something useful to work with.

https://www.sciencedaily.com/releases/2026/08/260814235842.htm

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