You've tried all the usual sleep hacks. Blue light blockers. Magnesium. Herbal teas. But if your hormones are out of sync, no amount of lavender or white noise will help. Your body needs a different kind of nighttime routine. Here's what I actually recommend to my patients: 🌿 Stop eating 2-3 hours before bed to avoid blood sugar dips overnight. 🛁 Take magnesium + a warm shower—it mimics the natural temperature drop your body needs to initiate sleep. 📱 Set a "reverse alarm"—not to wake up, but to start winding down (no email-checking past 8 PM!). 🛌 If you're waking up at 3 AM, try adding more protein at dinner. Low blood sugar triggers cortisol spikes at night. When you support your body the right way, sleep happens naturally. Looking for more support to sleep naturally? >>>>> READ My BLOG HERE <<<<< |
Monday, 31 March 2025
Your Ideal Nighttime Routine for Deep Sleep
Tuesday, 25 March 2025
CORRECTION: Spring Book Club author is Lisa Mosconi
| The Vitality Book Club will be reading the following books this year and you're invited to join any or all: Spring:  The Menopause Brain by Lisa Mosconi, PhDSummer: Perfect Health by Deepak Chopra Autumn: Good Energy by Dr. Casey Means Learn More and Join for free HERE>>>> The Vitality Book Club See you there, Dr. Tracy |
[BLOG] The silent trigger behind your pain
Hi , Ever wake up feeling like the Tin Man before he found his oil can? Stiff knees. Aching joints. Shoulders that don't move like they used to? If you've been blaming "getting older" for the aches and pains creeping into your life, I've got news for you: It's not just age. It's inflammation. And menopause makes it worse. The good news? You can break the cycle—and it doesn't involve painkillers or resigning yourself to "just dealing with it." I just wrote a new blog post that breaks down why everything hurts all of a sudden—and what you can do to feel strong, flexible, and pain-free again. 🔹 The hidden connection between estrogen and joint pain 🔹 What to eat (and what to ditch) to lower inflammation 🔹 How to move when everything feels stiff (without making it worse) 🔹 The stress-sleep-inflammation cycle no one talks about 🔹 Small, daily habits that make a BIG difference If you're tired of feeling like your body's warranty just expired, read it here: 👉Menopause, Inflammation, and Pain : How to Break the Cycle and Feel Strong Again To feeling good again, Dr. Tracy |
Thursday, 20 March 2025
What If You Didn’t Need Coffee to Function?
 The alarm goes off. You hit snooze.Twice. By the time you drag yourself out of bed, your brain feels like molasses, your body feels heavy, and the only thing that sounds remotely doable is caffeine. That was me for the years I was in medical school. Morning fog. Afternoon crashes. Feeling half-asleep all day, then wide awake at night. And the crazy thing? I was tired, but my body wasn't letting me sleep deeply. Here's why: 🔁 Your morning energy depends on your nighttime cortisol levels. If your stress hormone doesn't drop at night, you'll feel wiped the next day. 💡 The light you get in the first hour of your morning tells your brain when to make melatonin later. (Most of us get this wrong!) 🍽 What you eat at dinner affects your sleep cycles. A blood sugar crash at 3 AM = an automatic wakeup. Want to fix it? You don't need another cup of coffee. You need to reset your hormone rhythms. That's exactly what we do inside Hormone Harmony Jumpstart. Step by step, I'll walk you through how to fix your sleep—and finally wake up feeling rested again. Join me here → Hormone Harmony To your health, Dr. Tracy |
Let’s Talk About Your Brain on Perimenopause
You know the drill—early bedtime, no caffeine, calming bedtime routine. But here you are, staring at the ceiling at 2 AM or dragging yourself out of bed in the morning feeling like you barely slept. What gives? Here's what most people don't realize: sleep isn't just about rest—it's about repair. And if your hormones are out of sync, that repair work never fully happens. 👉 Estrogen helps regulate REM sleep. When levels drop, your brain struggles to get into the deep, restorative stages of sleep. 👉 Progesterone is like nature's Valium. Too little = racing thoughts, restless legs, and feeling wired but tired. 👉 Cortisol is supposed to drop at night. If it doesn't, your body stays in high alert mode, making deep sleep impossible. This isn't just about feeling rested—it's about brain function, memory, and long-term cognitive health. The good news? There are real, practical ways to support your brain and your hormones so you can sleep deeply and wake up refreshed. That's why I'm inviting you to join me in my Book Club this Spring, where we'll be reading Menopause Brain by Dr. Casey Means. It's a deep dive into how hormonal shifts impact your brain—and most importantly, what you can do about it. 📖 Want in? Click here to join the Book Club → JOIN for FREE Let's read, learn, and reclaim our sleep together. 💙 Dr. Amanda |
Wednesday, 19 March 2025
The Key to Happiness
I have kept this quote by Albert Einstein close to me for years:
It seems clear to me that life is about balance. I will always continue to accomplish my goals, but never at the price of my peace of mind. By the way, Einstein wrote this on a napkin and gave it to a courier because he had no change for a tip. In 1917, the napkin sold for $1.6 million dollars. Einstein also wrote:
This was a man who gave so much to us, but for me personally, these two gems of wisdom are the most valuable. You’re currently a free subscriber to Mike’s Substack. And that’s just fine! But if you want to support me for a very low monthly fee, please become a paid subscriber. Extras are coming soon!
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Sunday, 16 March 2025
How to Avoid Attracting What’s Missing in You (New Article)
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