📖 Last Call to Join the Vitality Book Club!

Don't Miss Out on Our First Book Pick of 2025! Time is running out to join the Vitality Book Club and dive into our first transformative book selection: The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms by Dr. Mary Claire Haver. This isn't just a diet book—it's almost and "anti-diet" book and a guide to: 🌟 Burning fat and breaking free from middle-age weight "creep." 🌟 Naturally balancing your hormones and reducing menopause symptoms. 🌟 Nourishing your body with over 40 recipes and 6 weeks of meal plans tailored for women like you. By joining the Vitality Book Club, you'll get: 📚 A community of like-minded women who truly get it. 💬 Guided discussions where we unpack each book's insights together. ✨ Exclusive bonus tips and expert advice to turn knowledge into action. Doors close soon, and our first discussion closes on March 13 — don't miss your chance to join this empowering community and start thriving today. >>>>Click here to reserve your spot!<<<< Let's make this your most vibrant chapter yet, Dr. Tracy If you wish to stop receiving our emails or change your subscription options, please manage your subscription. 2401-A Waterman Blvd, Ste 4 #296, Fairfield, CA 94533, US

Intermittent Fasting: Does It Work for Women Over 40?

A Simple Strategy to Balance Hormones and Manage Weight ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  Hey there, Imagine this: It's 7:30 a.m., and you've just finished your first cup of coffee. You're not rushing to grab breakfast because, for once, your body feels light, your mind feels clear, and you're fully energized for the day ahead. If that sounds too good to be true, I get it—especially if you've struggled with brain fog, weight gain, or sluggish mornings. Maybe you've heard about intermittent fasting but thought, That's just another wellness trend… right? Here's the thing: intermittent fasting isn't about starving yourself or following rigid rules. It's about working with your body's natural rhythms to help you feel more balanced, energetic, and in control. And for women over 40, it can be a game-changer. Why Intermittent Fasting Can Work for You Hormonal changes during perimenopause and menopause affect more than your mood—they impact your metabolism, energy levels, and how your body stores fat. Intermittent fasting (IF) helps: Stabilize blood sugar: Fewer energy crashes and cravings. Support fat metabolism: Especially that stubborn weight around your midsection. Reduce inflammation: A root cause of many symptoms, including brain fog. Reset hormones: Helping balance insulin and cortisol for better sleep and mood. How to Start (Without Feeling Hangry!) Getting started is easier than you think. Start small: 1. Choose a time window that works for you.*** Beginner-friendly: Try a 12:12 schedule (e.g., eat from 8 a.m. to 8 p.m.). Ready to level up? A 16:8 schedule (e.g., eat from 10 a.m. to 6 p.m.) can maximize benefits. ***For me, meeting with women across multiple time zones in my practice, I have found that a 14:10 plan works best for my workday schedule and I can stick to it consistently. 2. Hydrate, hydrate, hydrate. Sip water, herbal teas, or black coffee during fasting periods. 3. Focus on nutrient-dense meals. When you eat, make it count: healthy fats, lean protein, and plenty of veggies. 4. Listen to your body. Feeling dizzy or fatigued? Adjust your window or add more protein. The Science Is Clear—But You Don't Have to Do It Alone Intermittent fasting works best when paired with a personalized approach to nutrition. That's why I created the Vitality Book Club—a space where women like you can learn, grow, and reclaim their energy through expert-guided strategies. This Winter, we're diving into The Galveston Diet by Dr. Mary Claire Haver—a guide packed with hormone-friendly eating plans and tips for sustainable weight management. What You'll Get as a Member: ✔ Engaging discussions with like-minded women. ✔ Exclusive insights and tips from me, tailored to your life stage. Join the Vitality Book Club Today Imagine waking up feeling lighter, sharper, and more energized—not just some mornings, but every day. This is the first step toward creating the life you deserve. >>>>Click Here to Join the Book Club<<<< Together, let's unlock the best version of you. Warmly, Dr. Amanda Tracy Empowering Women to Thrive Beyond 40 If you wish to stop receiving our emails or change your subscription options, please manage your subscription. 2401-A Waterman Blvd, Ste 4 #296, Fairfield, CA 94533, US

Your gut bacteria change after menopause—here’s what that means for you

👉 Feeling more bloated than usual? Noticing sudden weight gain, brain fog, or changes in your mood? You're not imagining things. And you're definitely not alone. Many women don't realize that losing estrogen also changes your gut microbiome—which affects metabolism, cholesterol, digestion, and even your mood. What's Happening? After menopause, your gut diversity naturally declines, making it harder to: ✅ Maintain a healthy weight ✅ Process cholesterol efficiently ✅ Keep digestion running smoothly ✅ Regulate mood and energy levels That's why so many women in midlife experience sudden shifts in their weight, digestion, and even mental clarity. The Good News? You Can Take Control. I recently sat down with Staying Ageless podcast host, Esosa Edosomwan, to break down exactly what's happening inside your gut and how you can support it naturally. 🎧 Listen to the full episode here In this episode, we cover: 🔹 The gut-estrogen connection and why it matters 🔹 Key foods and probiotics that help restore gut balance 🔹 Simple habits to boost metabolism and support digestion If you've been feeling off and can't quite figure out why—this is a must-listen! Give it a listen and let me know what you think! Just hit reply—I'd love to hear your thoughts. 💛 Dr. Amanda 🎧 Listen Now If you wish to stop receiving our emails or change your subscription options, please manage your subscription. 2401-A Waterman Blvd, Ste 4 #296, Fairfield, CA 94533, US

Your Hormones Are Hungry… Feed Them Right!

Hi , Do you remember that time you skipped breakfast because you were in a rush, grabbed a sugary snack mid-morning, and by lunch, you felt frazzled, foggy, and irritable? If that sounds familiar, you're not alone. Many of us think we're "fueling" our bodies, but we're missing one key ingredient that can transform how we feel: healthy fats. If you're feeling moody, dealing with stubborn weight gain, or just don't feel like yourself, the fats you eat—or don't eat—could be the missing piece. Let's talk about why these unsung heroes are so critical for hormone health and how to get more of them on your plate. Why Your Hormones Love Healthy Fats Healthy fats are more than just a trendy buzzword. For women over 40, they're the foundation for: Balanced Hormones: Your body uses fats to produce hormones like estrogen and progesterone. Steady Energy: Fats help stabilize blood sugar, keeping energy dips and cravings at bay. Brain Power: Omega-3s (found in fatty fish, flaxseeds, and walnuts) support focus and memory. Glowing Skin: Fats maintain your skin's elasticity, which often decreases during menopause. Without enough of the right fats, your body struggles to stay in balance. That's when symptoms like brain fog, mood swings, and weight gain can rear their heads. The Good Fats You Need (and How to Get Them) Want to feel vibrant and balanced? Start by adding these to your meals: Avocados: Rich in monounsaturated fats, they're perfect for hormone production. Add them to salads or toast for a creamy, nourishing boost. Olive Oil: This Mediterranean staple is packed with antioxidants and anti-inflammatory benefits. Drizzle it on roasted veggies or use it in salad dressings. Nuts & Seeds: Walnuts, flaxseeds, and chia seeds are loaded with omega-3s. Sprinkle them over yogurt or blend them into smoothies. Real Results, Real Transformation Imagine waking up with steady energy and clear focus, free from mood swings and that afternoon crash. That's what balanced hormones and a nourished body feel like. And it's exactly what we explore in The Vitality Book Club. This season, we're diving into The Galveston Diet by Dr. Mary Claire Haver. This book is packed with practical strategies to balance your hormones, manage weight, and rediscover vibrant health—starting with the right nutrition. What You'll Get When You Join: Expert-Led Discussions: Explore hormone-friendly eating strategies with me and other like-minded women. Bonus Insights: Gain actionable takeaways you can start using today. Community Connection: Share your journey with women who understand and support you. 📚 The Winter 2025  Pick: The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms 🗓 Live Q&A in March: Let's dive into weight-loss supplements—separating the helpful from the hype! Take the First Step Start feeding your hormones the way they deserve, and watch how your energy, mood, and confidence shift. Join The Vitality Book Club today and get ready to transform the way you feel, one bite at a time. >>>>CLICK HERE to Join the Book Club Now <<<< Here's to nourishing yourself with care, Dr. Tracy If you wish to stop receiving our emails or change your subscription options, please manage your subscription. 2401-A Waterman Blvd, Ste 4 #296, Fairfield, CA 94533, US

Are Your Hormones Crying for Help? The Secret to Feeling Like You Again Could Be on Your Plate

Do you ever feel like your hormones are running the show? Maybe it's the brain fog that won't lift, the stubborn weight gain that laughs in the face of your workouts, or the mood swings that turn your day into an emotional roller coaster. Here's the truth: these symptoms aren't just "part of getting older." They're messages from your body, asking for balance. And the good news? Balance starts with what's on your plate. In my latest blog post, The Science Behind Hormonal Balance and Nutrition for Women Over 40, I'm breaking down: Why healthy fats are your hormones' best friends How protein can be your secret weapon for energy and stability The dos and don'ts of intermittent fasting for women in midlife This isn't about crash diets or one-size-fits-all solutions. It's about learning how to nourish your body so it can work with you, not against you. Click here to read the blog and start fixing your hormones with your fork. Because you deserve to feel energized, balanced, and in control—at every stage of life. Here's to thriving, Dr. Tracy If you wish to stop receiving our emails or change your subscription options, please manage your subscription. 2401-A Waterman Blvd, Ste 4 #296, Fairfield, CA 94533, US

Fuel Your Body, Balance Your Hormones

Imagine this: It's 3 PM, and you're powering through yet another busy workday. Your energy is plummeting, but your to-do list isn't. You reach for a sugary snack—or maybe another coffee—hoping for a quick boost. But deep down, you know it's not enough. Does that sound familiar? For so many women over 40, the fight against fatigue, brain fog, and stubborn weight gain feels like an uphill battle. Hormonal changes during perimenopause and menopause play a huge role, leaving you wondering, "Is this just my new normal?" Here's the good news: It doesn't have to be. Your Hormones Need Fuel—The Right Kind The truth is, your body is incredibly resilient, especially when it gets the nourishment it needs. What you eat directly impacts your hormones, energy, and overall well-being. That's why focusing on key nutrients can make all the difference. Here are three powerhouse strategies to fuel your body and bring your hormones back into balance: Healthy Fats Are Your Hormonal MVPs Think avocados, olive oil, and nuts. These fats are the building blocks of hormone production and help reduce inflammation. Pro Tip: Drizzle olive oil over roasted veggies or add a handful of almonds to your afternoon snack of a piece of dark chocolate for a delicious energy boost. Protein: The Foundation for Energy and Strength As you age, protein becomes even more essential for maintaining muscle mass and stabilizing blood sugar. This keeps your energy steady throughout the day. Easy Win: Add a serving of plant-based options such as hummus, black beans, tofu cubes or lentils to every meal. Intermittent Fasting: Reset Your Metabolism A well-structured fasting routine can help balance hormones like insulin and cortisol while promoting fat loss. Start simple: try a 12-hour fast overnight by finishing dinner at 7 PM and having breakfast at 7 AM. So far in 2025, I've been sticking to a 14 hour fast overnight from 6PM to starting breakfast after 8AM during the weekdays and letting this timeframe expand on the weekends if needed. Bonus Tip: Pair fasting with nutrient-dense meals to maximize its benefits. Let's Take This Journey Together It's one thing to know what your body needs. It's another to feel empowered and supported to make it happen. That's where my Women's Vitality Book Club comes in. This season, we're diving into The Galveston Diet by Dr. Mary Claire Haver. It's a patient-proven program designed to help women in midlife burn fat, balance hormones, and thrive with nourishing, delicious meals. When you join, you'll get: Notification of the seasonal book selection, authored by a health professional tailored to women over 40 - nothing against celebrity memoirs and tell-alls but this isn't the place for them - we are focusing on well researched, evidence-based books with practical insights. Engaging virtual discussions in  a private chat group led by me—your guide to hormone health. Expert tips and live Q&A sessions to turn knowledge into action. This is more than a book club—it's a community where high-achieving women like you grow, learn, and reclaim their power together. >>>>>CLICK HERE to JOIN for FREE<<<< Here's to nourishing yourself with care, Dr. Tracy If you wish to stop receiving our emails or change your subscription options, please manage your subscription. 2401-A Waterman Blvd, Ste 4 #296, Fairfield, CA 94533, US

Have You Joined the Vitality Book Club Yet?

You Don't have to go on this Perimenopause Journey Alone Hi , The Vitality Book Club has kicked off for Winter 2025 but there's still time to join and I don't want you to miss this incredible opportunity to reclaim your health, connect with like-minded women, and transform the way you approach midlife. Our Winter 2025 book, The Galveston Diet by Dr. Mary Claire Haver, is already inspiring women to: 🌟 Burn fat and tackle stubborn weight gain. 🌟 Balance hormones naturally and feel more vibrant. 🌟 Enjoy delicious recipes and meal plans tailored for midlife. Here's what you'll get as a member: ✔ A carefully curated seasonal book to empower your journey. ✔ Engaging virtual discussions to connect and learn from others. ✔ Exclusive insights from myself, guest experts and your peers, plus actionable tips to make every page count. Imagine waking up with more energy, feeling in control of your body, and thriving in this new chapter. That's what the Vitality Book Club is all about. 💬 Don't take my word for it—our members are already buzzing about how this club is changing their daily lives for the better! Join us now to secure your spot in time for our first discussion on The Galveston Diet. >>>>Click here to join for free today!<<<< Let's turn the page together! Dr. Tracy If you wish to stop receiving our emails or change your subscription options, please manage your subscription. 2401-A Waterman Blvd, Ste 4 #296, Fairfield, CA 94533, US