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Functional Nutrition Solutions
for Women
Helping women heal their hormones, overcome digestive issues, recover their metabolism, and experience life at its fullest potential.
Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness
Have you been struggling with unexplained health issues like
daily fatigue, bloating, anxiety, acne, and painful periods?
Are you confused by the endless cycle of online scrolling and researching symptoms trying to figure it out on your own?
Are you exhausted from working overtime on your health and trying to do it all perfectly without seeing real results?
I get it because I was you.
It’s time for a change.
We help women identify and address the unique root cause of their hormone and digestive symptoms with clear answers and a roadmap to sustainable, optimal health.
By partnering together, you’ll learn exactly how to nourish, move, and support your body so that you are no longer weighed down by the symptoms and doubt that have been getting in the way of living the life you are meant to.
Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness
Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness | Find your answers | Heal naturally | Reclaim true wellness
Treat and heal symptoms,
Reverse your condition,
and Get back to feeling like yourself.
we take a whole-body approach to
Why Truly Well Works
Truly Well is the holistic, results-driven approach you’ve been looking for.
If you've had your symptoms dismissed by providers,
told there’s nothing you can do, or that your labs are “normal” despite feeling off, you’re in the right place.
If you’ve been given birth control or medication as the only solution,
but you know there has to be a better way, we’re here to uncover the root cause.
If you’re tired of guessing what’s wrong and cycling through diet trends,
we use functional testing to give you clear, science-backed answers.
If making lifestyle changes feels overwhelming,
we create a step-by-step, approachable plan that fits into your real life.
If you want to feel heard, supported, and empowered in your healing,
you deserve a compassionate partner in your health journey—I’ll be there every step of the way.
the SERVICES
Our comprehensive 1:1 functional nutrition program helps you identify and address the root cause of your digestion, energy, skin, and inflammation challenges.
products i love
A curated selection by Tracy of our favorite products, trusted brands, and exclusive access to premium products.
Bone broth is liquid gold — one of the most nutrient-rich foods there is and a favorite tool of mine for supporting gut health! It is rich in minerals that enhance the immune system, and contains healing compounds like collagen, glutamine, gelatin, and amino acids. The best bone broths have a jelly-like consistency (it will jiggle) after refrigerating overnight thanks to the collagen from cuts like oxtail, chicken feet, and neck.
If you are sensitive to histamines (symptoms include headaches, depression, anxiety, joint pain, insomnia), I recommend meat stocks instead. They have a shorter cooking time thus containing less histamines, making them gentler and easier to digest.
Bone Marrow and Oxtail Broth
8
servings45
minutes24
hours24
hours45
minutes
Bone broth is rich in minerals that enhance the immune system and contains healing compounds like collagen, glutamine, gelatin, and amino acids. It’s warm, soothing, and good for the soul!
Ingredients
3-4 marrow bones
1 lb oxtail
5 chicken feet (for maximum collagen)
3 carrots, roughly chopped (washed not peeled)
2 onions, quartered (skin on for quercetin)
1 small fennel, quartered
1 bulb garlic, cut in half
2 bay leaves
1-2 tbsp vinegar, either white or apple cider vinegar (helps to draw minerals from the bones)
8 cups filtered water (or enough to cover the bones by about 1-2 inches)
2+ sprigs thyme, rosemary, or herb of choice (I like to do a blend of a few – the more the better!)
Salt and pepper to taste
- Optional Add-In’s
2-3 eggshells (bioavailable calcium)
Chicken necks (highly recommend for gelatin)
1-2 handfuls Kale (will extract additional minerals)
1 box wild medicinal mushrooms
Ginger and/or turmeric root
Celery stalks
Directions
- Preheat oven to 450°F. Add bones, oxtail, chicken feet, and vegetables to a large sheet pan and roast for 30 minutes. It’s okay if space on the pan is tight; ingredients can overlap.
- Place bones and oxtails at the bottom of an XXL pot. They should cover no more than a third of your pot volume. Add rest of the ingredients on top, plus herbs and spices.
- Fill the pot with filtered water and 1-2 tbsp vinegar until ingredients are fully submerged. Vinegar draws out more collagen and nutrients from the bones.
- Turn the heat on the medium until bubbles start to appear, then lower to simmer. IMPORTANT: do not boil or stir at any point. This will make the broth cloudy.
- Cover and let simmer on low heat for at least 8-10 hours but you can let it simmer for as long as 24 hours.
- Strain the broth and move to glass containers. I recommend passing it through a cheese or plant milk cloth to remove impurities.
- Let the broth cool and then refrigerate until the fat solidifies on the top. Skim off the fat if desired.
- Enjoy all week long or freeze! Sip as tea, make soups, or add to roasted dishes for sauces.
Tips
- Do not forgot to leave the peels on your onions when makes your soups and stews since they have up to 20x more quercetin than flesh! Quercetin is an iron chelator, an anti-histaminic, and anti-inflammatory.
- If you frequently cook bone-in protein (if not, you should 😉), store the leftover bones in a bag in the freezer, then pop them into your broths whenever you make them! I love doing this with chicken carcasses especially.
Protein chia pudding is one of my go-to make ahead breakfasts to keep on hand. With only 5 minutes of prep time and so many flavor variations, this nourishing recipe is a must when meal prepping, providing over 30 grams of protein per serving. By adding protein powder, we are able to support blood sugar stability first thing with a protein rich breakfast, setting the tone for the rest of the day. Remember, blood sugar stability is a foundation for hormone balance.
Blueberry Protein Chia Pudding
2
servings5
minutes0
minutes0
minutesThis fiber and protein-packed chia pudding is a meal prep game changer that will keep you fueled all morning while supporting blood sugar balance.
Ingredients
1/3 cup and 2 tbsp chia seeds
1.25 cups nut milk (I recommend Malk, Elmhurst, or another brand with no additives)
1 cup blueberries (if using frozen, be sure to dethaw first)
2 scoops protein powder
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1 pinch Celtic or Redmond’s salt
- Topping Ideas
Ground flax seed
Hemp hearts
Nut butter
Unsweetened coconut flakes
Chopped nuts
Fresh organic berries
Directions
- Add blueberries, nut milk, vanilla, and cinnamon to a blender. Blend together until smooth.
- In a large mason jar or resealable glass Tupperware, add chia seeds and salt. Pour the blueberry mixture into the container and stir until well combined.
- Cover the dish and refrigerate overnight or for at least 4 hours. Once chilled, mix again to break up any chia clumps.
- Store in the fridge in an airtight container for up to 4 days. Just give it a good stir before serving, add your desired topping, and enjoy!
Breakfast is an important anchor for promoting stability with blood sugar, stress hormones, energy, digestion, and metabolism. Creating a balanced smoothie has 5 steps (with an optional 6th):
- Protein — protein powder, Greek yogurt, cottage cheese, silken tofu
- Fruit — frozen berries, green banana (more starch resistant and blood sugar friendly), or other fruit of choice
- Fiber — kale, dandelion, arugula, zucchini, cauliflower
- Fat — avocado, tahini, nut butter, whole nuts, flax seeds, chia seeds, zen basil seeds
- Liquids — nut milk, coconut milk, coconut water,
- Extras — cinnamon, camu camu powde (Vitamin C), collagen, maca, cacao, bee pollen (rich in B vitamins and copper), frozen kelp (iodine and sodium)
This smoothie recipe checks all the boxes and includes my favorite green of all time: dandelion! Increasing bitter rich foods like dandelion supports estrogen metabolism, cholesterol, and overall liver health. It also acts as a natural diuretic, soothes inflammation, boosts the immune system and so much more.
Remember: how you start your day can either positively or negatively influence your behaviors the rest of the day. Nutrition is a science. Eating is a behavior.
Glowing Greens Smoothie
1
servings5
minutes0
minutes5
minutesGet your greens in with this delicious smoothie packed with functional ingredients like dandelion, avocado, ginger, and cauliflower. No banana required!
Ingredients
2 cups dandelion or kale (I love to do a mix! Arugula would also be great)
1/2 medium avocado
1/2 zucchini (you could also do cucumber)
1/2 cup frozen cauliflower
1/2 cup frozen mango
1/4 cup frozen pinapple
1 inch knob of ginger
1 tbsp Zen basil seeds or chia seeds
1 scoop (30 grams) protein powder – I recommend Equip or Truvani
1-2 cups liquid, depending on consistency preference (nut milk, coconut milk, water, coconut water)
- Optional Add-Ins
1-2 stalks celery
Small handful cilantro and/or parsley, stems included for more medicinal benefits (don’t knock it until you try it!)
Squeeze of lemon
1 tsp camu camu powder (For my stressed girlies –
Vitamin C is essential for collagen synthesis. Needs drastically increase if the body is under stress because the adrenals have a high affinity for Vitamin C)
Directions
- In a large high-powered blender, add in all ingredients and blend on high for 1-2 minutes or until all ingredients are well combined. If necessary, add in more milk to thin the smoothie and blend again. Serves 1.
Notes
Don’t have avocado? Swap it for 1/2 frozen green banana. Green bananas are a more resistant starch and blood sugar friendly.
Spring is here—and with it comes a vibrant lineup of in-season fruits and veggies to freshen up your plate and fuel your body naturally.
March
- Asparagus
- Avocado
- Broccoli
- Brussels Sprouts
- Cabbage
- Cauliflower
- Citrus
- Fennel
- Kiwi
- Oranges
- Peas
- Pineapple
- Radishes
- Spring Greens
- Sweet Potatoes
April
- Artichokes
- Bell Peppers
- Bok Choy
- Cabbage
- Cauliflower
- Celery Root
- Kiwi
- Limes
- Mangos
- Rhubarb
- Spring Onions
- Strawberries
- Sunchokes
- Turnips
May
- Apricots
- Bell Pepper
- Blueberries
- Cherries
- Mangos
- Peas
- Pineapples
- Plums
- Radishes
- Strawberries
- Swiss Chard
- Watermelon
Recipes to try:
Air Fryer Honey Sriracha with Pineapple Avocado Salsa
Cherry Almond “Ice Cream” Smoothie
One of my core beliefs is that lasting health changes are made with lifestyle modifications, not diets, detoxes, or plans. Diets are often extreme, restrictive, and unrealistic long term. Statistics suggest that 95% of all diets fail, with studies showing popular diets can be effective in the beginning, but results don’t typically last more than a year.
So what does work? Lifestyle changes. Below are 5 tips I suggest to get started.
Gradual progression
Be realistic about habits you can sustain and avoid biting off more than you can chew. You can’t run an Ironman if you’ve never run a 5k. Instead, start with small increments. Let’s say your goal is to eat healthier. You can commit to consuming 1 serving of vegetables every day for 2 weeks. After that time has passed, increase the frequency to twice daily for another 2 weeks. And so forth. Soon enough, you’ll be eating veggies at every meal with ease. Seemingly small daily steps add to sustainable, life-changing habits when they compound.
Write out a specific plan
“For the next week, I will partake in [EXERCISE] on [DAY] at [TIME OF DAY] at/in [PLACE].” Studies show that people who practice filling out that sentence are 2-3x more likely to stick with their desired habit in the long run. It’s a tactic known as implementation intentions from James Clear.
Habits first, then results
Focus on habits first, then results. Replace statements like “I want to lose 15 pounds in the next three months” with “I will meal prep a healthy lunch three times a week for the next three months.” Another tool, known as habit stacking, is to follow up a healthy habit with another habit you’re used to performing. For example, going on a 30-minute walk after dinner (healthy habit) while calling a loved one to tell them about your day (regular habit).
Environment
Surround yourself with things that encourage the behaviors you want. Lay out your workout clothes the night before. Write out your goals in a place you see frequently. Put a book you’ve wanted to read where the television remote typically lives. We are a direct product of our environment.
Shift your perspective
Create a routine that makes you excited to wake up and invest in your health. Instead of seeing these new healthy behaviors as things you “have” to do, see them as things you “get” to do. Radical change starts in our minds. Repeatedly tell yourself affirmations along the lines of “I can do it. I deserve this. I am ready to be my best self.” I know, I know. It sounds cheesy. But once you begin to master your mindset, I promise you will watch your whole life evolve for the better.
Try your best
That’s the only thing that’s ever mattered <3
If you’ve followed me for any length of time on Instagram, you’ve likely seen me in the gym every single day, at 5am. I wake up this early because it allows me to have “me” time so I can show up as my best self all day. Much of our time is spent responding to other peoples’ needs and we can’t be the person those responsibilities require without pouring into our own cups first.
Now, you don’t have to wake up this early to be successful, but morning routines are an extremely powerful, life-changing tool. How you start the day is often how you will finish it and what you do each morning is seen as a benchmark of how you will go about the entire rest of your day. Healthy habits aren’t established overnight; they are built out of gradual repetition, performed consistently day after day. One of my favorite quotes is from James Clear: “We don’t rise to the level of our goals. We fall to the level of our systems.”
One of my most asked questions is “how in the world do you get up that early?!” I’m going to start with some tips but end with hard truths. I implement several scientifically-supported steps for being an early riser learned from Dr. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford University School of Medicine, including maximized sunlight early in the day, no caffeine or naps after 3pm, and minimized light exposure post 8pm.
Here are 5 more actionable tips on how to hit the gym early:
Wake up with intention by planning out a morning routine you look forward to
- I love time blocking and scheduling. I do the same thing at (basically) the same time every morning. This way, my workout isn’t up for debate. It’s built into my morning routine with as much importance as brushing my teeth and walking my dog. My mornings are thoughtfully filled with lots of little things that make me happy and excited for the day ahead. Something as simple as making coffee at home and enjoying it while I read brings me so much joy. I look forward to my morning routine every single day!
Find a workout you actually want to do and wake up for
- Don’t force yourself to do a certain type of workout just because that’s what “everyone” does. You have to discover what time of movement works for you! I also recommend always going in with a plan. When I go to bed, I already know exactly what I’m doing in the gym the next morning. My coach Shelby at FitBody Fusion writes all my workouts.
Lay out everything the night before
- Not only will this make the morning less painful and more seamless, but it also makes you more likely not to press that snooze button. I joke I’m like a fireman because I have my outfit, meals, gym bag, and my dog’s food all laid out the night before so I can wakeup and be out the door quickly!
Get an accountability partner
- This makes waking up early more enjoyable while creating a negative impact if you don’t follow through.
Remind yourself what you’re grateful for
- The absolute game changer! I do this every single morning and it sets my day on such a positive note. It can be as big or small as you want. Mine range from “I’m grateful my dog didn’t throw up in the middle of the night” (dog parents get it) to “I’m grateful my body allows me to do the physical activities I love.” Don’t forget, having an able body that can workout is not something everyone has and can be taken away from us in a second. I’ve injured myself enough times to make sure I never take a workout or my body for granted.
Remind yourself why you’re awake before the rest of the world. it’s not easy. if it was, everyone would do it. thankfully we can do anything we set our minds to <3
Now for the tough love…
Unfortunately, there’s no magic motivational secret. You just have to do it. At first, it’s going to be really hard. It’s not easy to rewire your brain and create new neural pathways. Once the habit is established and you start seeing progress, that will be your motivation! Start making decisions with the mindset of “is this getting me closer to or further away from where I want to be?” Shift from looking at how far you have to go to focusing on being just 1% better daily. Do this for a year, and you’ll be 37x better by the end of it. Habits create freedom, not restrict it.
It’s easy to overestimate the importance of one big defining moment and underestimate the value of making small improvements daily. Anyone whom you admire as “goals” didn’t get that way in one day, one workout, one healthy meal. They started somewhere too!
Master a schedule.
Master a commitment to “boring.”
Master doing it even when you don’t want to.
Now…who’s ready to join me at 5am?
I’m a Functional Medicine Dietitian and Women’s Health Specialist. I understand what it’s like to feel like your body is working against you because I was there, too. Through my own health journey, I found conventional treatment options only masked my symptoms without ever eliminating them. From chronic low energy and mood, digestive and skin issues to horrible PMS and painful periods, I know first-hand what it’s like to have your symptoms routinely dismissed as “normal” by providers and society. I’ve been where you are and I’m here to help you feel better in your body again.
I started Truly Well Nutrition because I’ve lived through the frustration of feeling like thriving health was out of reach—and I know it’s possible to get it back. My own healing journey was the catalyst for the work I do today. I became the person I needed years ago when I struggled mentally and physically through my own chronic hormonal and digestive symptoms. Now, I’m here to guide you through your own transformation.
hi, i'm tracy!
She said it better than
I ever could!
Client love
Tracy is probably the best thing I have ever done for my health. I started working with her because I struggled with bloating, acne, and feeling tired all the time for a couple years. I had tried different diets and supplements, but nothing seemed to help. My doctor wasn’t giving me answers and told me my only option was medication.
Tracy was approachable, thorough, reasonable, and so insanely knowledgeable. You can tell she genuinely cares about her clients health as much as they do. It was so refreshing to have someone actually listen to my symptoms and try to problem-solve instead of making me feel like it was all in my head. After finishing the program, I feel like my old self again. I honestly didn’t realize how bad I felt until I finally felt good. My bloating disappeared, my hair stopped shedding, my acne cleared up, I’m sleeping through the night, having regular bowel movements, and I don’t feel constantly tired. She also gave me an entirely new way of thinking about what I put in my body, which used to be really daunting. I am forever changed and grateful I found you. Worth every penny!”
Book with Tracy
Feeling amazing and at home in your body is possible. I’m here to help you get there.
book a call
This free 30-minute consultation is the first step in becoming a 1:1 client. We’ll discuss your health history, determine if we’re a good fit, and outline a path forward. If I can help, I’ll send a personalized proposal; if not, I’ll connect you with the right expert. Either way, you’ll leave with clear next steps.
