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Hi, I’m Traci. Welcome!

Traci D Mitchell

6-week apple shape meal plan

pear-shaped meal plan

tracidmitchell

📖 Book, Belly Burn Plan
⭐️ Mayo Clinic Certified ⭐️
🙌 Hormone & Weight Loss Coach for Women

If I were stranded on an island and could only bri

If I were stranded on an island and could only bring one supplement, it would be magnesium. Personally, my body burns through magnesium via workouts and probably day-to-day stress. Bt the average woman also needs plenty of magnesium. If you’re an exerciser, if you’re experiencing high levels of stress OR (forgot to mention) if you are menopausal - your body needs magnesium.

Like anything, more is not necessarily better. If you want to start small by getting additional magnesium in your diet, you can start with:

*Bananas
*Beans
*Cashews
*Spinach
*Dark Chocolate, too!

**Also, you’ll see I use magnesium glycinate. Magnesium is often combined with another element to serve a function (i.e. improve digestion, improve absorption, relieve anxiety, etc.) The type depends on what works best for you!

#magnesium #hormonebalance #menopause #bonehealth #guthealth #womenshealth

What are triglycerides and why should women know a

What are triglycerides and why should women know about them? In a nutshell, triglycerides are a lipid that tend to elevate in women when they go through menopause due to hormonal fluctuations, including falling estrogen levels. The good news is, there is a lot you can do to control triglycerides without letting them creep up to unhealthy levels.

When you think of high triglycerides, what comes to mind?

#triglycerides #menopause #hormonehealth #womenshealth

Why gut health is where it’s at for 2024… A h

DIM is one of those compounds that has been associ

DIM is one of those compounds that has been associated with modulating estrogen in beneficial ways. Estrogen isn’t just one hormone, rather a class. For some people, a form of estrogen called 16-alpha hydroxy can increase for various reasons, increasing the risk of a number of health concerns, including cancers. On the other hand, there are more beneficial forms of estrogen, including 2-hydroxyestrone. In a nutshell, DIM helps to decrease the bad and increase the good. This is a big deal if you’re dealing with wild hormonal fluctuations.

DIM is created naturally in our bodies when we eat cruciferous vegetables (broccoli, Brussels sprouts, etc.), and it can also be taken in supplement form.

For peri or menopausal women, DIM may be helpful when it comes to liver detoxification and improving the many symptoms of menopause.

Should you take it? Talk to a health care provider who knows the ins and outs of your hormone status. DIM is good, but more is not necessarily better. This is generally something true for most supplements.

Regardless, eat your veggies…especially the cruciferous variety. 🥦

#dim #estrogen #menopause #perimenopause #cruciferousvegetables #healthyhormones #womenshormones

A breakdown (and tips) of 3 common hormonal health

A breakdown (and tips) of 3 common hormonal health mistakes I see all the time.

Counting and cutting calories
More often than not, hormones are going to work better with the quality of food vs the quantity of food. If you don’t think you’re necessarily over eating but still can’t lose weight - look at the quality of the food you’re eating. If you go more than a day without eating fresh veggies and drinking plenty of water, for example, you probably have some work to do.

Tips:
*Drink half your weight in ounces of water. Don’t like straight H2O - then drink some herbal tea or sparkling water. Avoid juices, coffee drinks, sports drinks…even kombucha.
*Aim for 25 to 35 grams of fiber a day. If you do this alone, you’re almost certainly eating a healthier diet. Let this guide you!
*Avoid foods that have sugar as one of the first three ingredients (or one of the many other words for sugar).

Over-doing cardio
Cardiovascular exercise is good, but if you’re using exercise to burn calories, you could be throwing off your cortisol - your bodies stress hormone. This is a recipe for fat storage. Moderate cardio exercise along with strength training and mobility work is key.

Are you sprinting?
Hormonal weight gain can sometimes happen rapidly - creating panic or a sense of desperation. This often leads to a cycle of “trying on” different fad diets of gimmicky supplements. Sprinting through diets/supplements to see if it will work is not at all a healthy way to eat. If you think you’ve experienced hormonal weight gain, take time to think about what changed in your life, then think about what you can do to improve your health through the foods you eat. If you think something is really out of whack - definitely talk to a doctor.

#hormonehealth #womenshormones #cortisolcontrol #healthyhormones #womenshealth

Stress creates serious work for your body. When yo

Stress creates serious work for your body. When you’re stressed - even if it’s a stress that exists only in your head - your body will treat it the same way as a real threat…by infusing your body with the energy it needs (sugar) to get out of the threatening situation. When you don’t use the sugar that your body gives you, you store it as fat. It’s the cortisol - liver communication pathway and it’s very real

So how does exercise come into the mix?

Exercise is amazing, but when it comes to exercising a stressed body, greater amounts or more intense types of exercise are not the best thing because they both could tip the scales on cortisol, throwing your body into an even more stressed state, making recovery hard.

Until you’ve got stress under control, keep moving, but tone it down A LOT. Do more restorative exercises and movements until you feel restored again.

Relax on the cardio and HIIT. Add in more walking, very slow/short jogs, some light strength training, yoga, pilates, stretching, etc.

All of that said, exercise can still help you de-stress, but it’s the type of exercise that makes the difference.

#hormonehealth #cortisol #stressmanagement #stressless #insulin

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