Most women think sleep is just about being 'tired enough.' So they cut caffeine, try meditation, buy blackout curtains—but still wake up at 3 AM, staring at the clock. It's not a "bad habit" thing. It's a hormone thing. Here's what's actually happening: 🧠Estrogen controls REM sleep. Low levels = restless, light sleep. 🔥 Cortisol (your stress hormone) should drop at night. If it spikes instead? You wake up wired and sweating. 💡 Progesterone is your body's natural sedative. When it dips (which happens in perimenopause), you struggle to fall—and stay—asleep. That's why melatonin doesn't help much for perimenopausal sleep issues. It's not the real problem. The fix? You have to reset your hormones. Inside Hormone Harmony Jumpstart, I show you exactly how to do that—without meds, without trial and error, and without another sleepless night. Click to Join me here >>>>> How to Work with Me Best, Dr. Tracy |
Tuesday, 11 March 2025
The Sleep-Hormone Link No One’s Talking About
Monday, 10 March 2025
It's alive... it's ALIVE!
It's alive... it's ALIVE!In which Mike's Substack comes back to life, I recommend a couple of books, and ramble about a few other things...
Hi friends, I haven’t posted here in quite a while. For those of you who subscribed because you wanted On what, you ask? Well…on depression, happiness, Taoism, horror, books, and much more. I will indeed be rambling. If I start a post with “in my day…”, please feel free to roll your eyes. For now… My wife is on spring break. She and my son are in Florida, visiting her sister. Her sister’s son, daughter-in-law, and grand-kids live in the same town. The kids love the heck out of Danielle (my wife) and Logan (my son). So they are having a wonderful time, and I’m truly happy for them. I really miss them, though. It’s lonely in the Bookhouse this week. What else? Well, I’m re-reading Pet Sematary for the first time in 40 years or so, on the advice of
I’m also reading Waystations of the Deep Night by Marcel Brion. I highly recommend it:
(This book was a gift from a friend. If you’re out there reading this, thank you.) I’ll post again soon. 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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Thursday, 6 March 2025
Tired but Wired? Here’s Why You Can’t Stay Asleep
2:17 AM. Eyes wide open. Again. I rolled onto my back, stared at the ceiling, and did the thing I swore I wouldn't do—checked the time. My brain took that as an invitation. Suddenly, I was replaying a patient conversation from earlier, stressing over a forgotten email, wondering if I should replay my sleep meditation app again. Meanwhile my boyfriend, Joe? Out cold. I wasn't just awake—I was alert, like I'd downed an espresso at midnight. And the worst part? I knew I'd feel foggy, exhausted, and snappy the next morning. Sound familiar? Here's the thing: your sleep struggles aren't just 'part of aging.' They're biochemical. 👉 Low progesterone? Your brain can't wind down. 👉 Cortisol too high at night? You'll be wired when you should be asleep. 👉 Blood sugar dips overnight? Your body wakes up in a mini stress response. No amount of melatonin is going to fix that. The good news? You can reset your sleep. Once you support your hormones properly, those 2 AM wakeups stop being a thing. I teach this inside Hormone Harmony Jumpstart —a step-by-step way to balance your hormones so you can finally sleep deeply and wake up feeling like yourself again. Click here to learn more → Hormone Harmony Jumpstart To your everlasting health, Dr. Tracy |
Tuesday, 4 March 2025
Struggling with metabolism, bloating, or mood? Your gut may be the culprit.
| If you're gaining weight despite eating the same way… Or feeling more sluggish and foggy than usual… Or wondering why your digestion is suddenly unpredictable… ➡️ Your gut health may need some extra support. On the Staying Ageless podcast, I talked about how  hormonal shifts after menopause change your gut bacteria—and what you can do to regain balance.🎧 Missed it? Listen here 3 Simple Ways to Support Your Gut Today1️⃣ Add More Prebiotic & Probiotic Foods – Think fermented foods like sauerkraut, kimchi, tempeh, and plant based yogurts such as CoCoYo or Culina brands, plus fiber-rich veggies (especially cabbage and radicchio) that nourish your gut bacteria.2️⃣ Consider a Targeted Probiotic – Strains like Akkermansia are key for metabolism and cholesterol balance post-menopause. Pendulum is my preferred brand of post-menopause, metabolism supporting probiotics, available on Fullscript. 3️⃣ Reduce Sugar & Processed Foods – These can fuel the "bad" bacteria that make bloating, cravings, and fatigue worse. ➡️ Want the full breakdown on how to reset your gut and hormones? Tune into my interview on Staying Ageless now! 🎧 Listen here Your gut is the foundation of your health—and when you support it, everything else falls into place. Take care, Dr. Amanda |
Your Questions, Answered: Live Q&A on Healing & Growth
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Tuesday, 25 February 2025
📖 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 |
Saturday, 22 February 2025
Intermittent Fasting: Does It Work for Women Over 40?
 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 YouHormonal 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:
How to Start (Without Feeling Hangry!)Getting started is easier than you think. Start small:1. Choose a time window that works for you.***
2. Hydrate, hydrate, hydrate.
The Science Is Clear—But You Don't Have to Do It AloneIntermittent 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 |
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