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Mind Body Coaching

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About Me

Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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tracyhoule.nutrition

Transforming Your Health ✨
🍎 Personalized plans & genetic testing for weight loss, insulin resistance & mood
📚 Explore ancestral living with me

Say hello to the ultimate power couple for better

Say hello to the ultimate power couple for better health... protein and fat! 🥩🥑

Here’s why combining them in your meals is a total game-changer for your body 👇

✨ Feel full, longer – Skip the mid-afternoon snack attack! Protein and healthy fats work together to keep you satisfied and reduce overeating.

✨ Steady energy levels – No more sugar crashes! This duo helps stabilize your blood sugar, keeping those cravings away.

✨ Boost nutrient absorption – Did you know fats help your body absorb key vitamins like A, D, E, and K better? 🥗

✨ Hormone health and muscle recovery – Protein builds, fat supports. Together, they keep your hormones balanced and aid in muscle growth after workouts. 💪

Next time you’re meal prepping, think avocado on eggs, chicken with olive oil, or salmon with nuts. 🥑🍳🐟

💬 COMMENT: ENERGY and let’s chat about how you can get more out of your day with simple, powerful food choices! 🌟 Whether it’s boosting focus, fueling workouts, or just feeling amazing, I’ve got easy tips and recipes for you. 🥗🍓🚀

#HealthyEating #NutritionTips #ProteinAndFat #MealPlanning #FoodForThought

Found these pics from 2018 with my favourite ances

Found these pics from 2018 with my favourite ancestor, my nonna.

Now, at the beautiful age of 95, she’s not able to bake with us anymore, but we’re so grateful for our time in the kitchen with her, and to sit by her side now and let her tell us all her stories from the past. 👵

No matter how clean or sugar-free I eat, this marmalade cake 🍰 will continue to be baked by me and my family for as long as we can.

My nonna has baked this for us all my 47 years, so the flavor is full of nostalgia - the best part! 😋

I hope your ancestors have passed down some family favourites to you too! 🥰

#ancestors #ancestralwisdom #nonna #cakeofinstagram #marmalade #bakedwithlove❤️ #familyfirst❤️ #healthandhappiness #throwback

From pork to fish, chicken and beef - these are so

From pork to fish, chicken and beef - these are some of the healthiest fats we humans consume.

Are you still afraid of animal fat? 🙅‍♀️ Let’s bust some myth right now.

Healthy fats aren’t the enemy—in fact, they’re essential. 🥩 🥑

✨ When paired with amino acids that come in animal protein, they create a powerful combo that keeps you full, satisfied, and energized. Without them? You’re left feeling hungry and mindlessly eat thinking you’re hungry when your body is just calling out for it’s essential nutrients.

You’ve got a choice here: You can turn to options like Ozempic (no judgement- sometimes small doses can be useful, but we’re seeing the worst from that experience with pics of Sharon Osborne) or you can simply include healthy fats and protein in your diet—it’s practically the same effect when done right!

The best part? Eating fats with protein doesn’t come with the reported side effects of muscle loss, bone loss, or even depression.

🛑 Why risk it when the natural, nourishing option is right on your plate? Plus, your body will thank you for fueling it the way it was designed to thrive. 🥗💪

Start your day with a high-fat meal—think avocado, a veggie-packed omelette with cheese, or even a rib-eye streak. Then, take note of how you feel throughout your morning.

Do you notice feeling fuller for longer? More focused and energized? Pay attention to how long it takes for hunger to creep back in. You might just be surprised at how this simple shift can transform the way you fuel your body! 🌟

Want to learn more about why fat and protein are key to your health? Follow me for more tips or sign up for my newsletter to get it all delivered straight to your inbox! 💌

#HealthyFats #NutritionTips #FatIsNotTheEnemy #HealthyLiving #WellnessJourney #BalancedEating #FoodFreedom #HealthyLifestyle #FatIsFuel

You’ve heard it: Meat causes heart disease. Meat

You’ve heard it: Meat causes heart disease. Meat causes cancer. Meat is destroying the planet.

But here’s the thing…

It’s not meat, it’s the quality of our food system that matters.

🥩 Grass-fed beef raised regeneratively? ✅ Nourishing.

🥩 Processed meat from a feedlot that ends up in our fast food restaurants? ❌ Not the same thing.

The same logic applies to plants ➡️ monocrops aren’t the answer either.

It’s not about good vs. bad. It’s about context, sourcing, and balance.
📚 Read the blog for the full myth-busting breakdown.

👇 Comment “MEAT” and I’ll DM you the link!

#holisticnutritioncoach #simpleingredients #balancedlife #holisticnutritionist #lifechangingfoods #clinicalnutritionist #livehealthylivehappy #nutritionwellness #nutritionprogram #balancedlifestyle #nutritionmatters #fuelyourbodyright

Evolution has brought us incredible advancements,

Evolution has brought us incredible advancements, but it’s come with its tradeoffs. 🌍⏳

Thankfully, we can reconnect with the timeless practices that shaped our ancestors while still benefiting from the progress of today.

My book is about finding the best of both worlds! Are you ready to honor your DNA and reclaim balance?

Learn how to integrate ancestral wisdom into modern life with my book Ancestral Wisdom for Modern Healing.

Comment Book or send me a DM and I’ll send you a link to grab a copy!

#AncestralLiving #PrimalWellness #AncientWisdom #HolisticHealthCoach #wholefoods #RegenerativeFarming #SeasonalFood #Nutritionist

Eating healthy fat and protein while controlling t

Eating healthy fat and protein while controlling the wrong carbs is the ultimate power move for your body and mind! 💪🧠

Comment LIFESTYLE or send me a DM and let’s chat about how to make those healthy habits stay for life!

#nomorediets #holistichealthcoach #nutritionist #ancestralhealing #ancestralwisdom #hormonebalance #wholefoodsfaves #lifestylemedicine #weightlosstips #weightlosstransformation

What if the real problem isn’t what you’re eat

What if the real problem isn’t what you’re eating, but how it was grown?

It’s time we stop chasing perfect diets and start asking better questions. 🌱🥩🌎

Swipe through to bust the biggest myths around meat, plants, and morality 👉 then start making choices that nourish both you and the planet.

📚 Want to learn more? Grab my book Ancestral Wisdom for Modern Healing or check out my blog for the full breakdown.

👉 Comment FOOD SYSTEM and I’ll send you the blog link!

#ancestralnutrition #regenerativefarming #sustainableeating #holisticnutrition #nutritioncoach #eatrealfood #ethicaleating #beyondlabels #foodmyths #nutritionaltherapy

A quick and easy way to stay healthy all the live-

A quick and easy way to stay healthy all the live-long day comes from a Japanese inspired Confucian concept called Hara hachi bu that translates to…

Stop eating when you’re 80% full

That’s the simple wisdom behind Hara hachi bu. But here’s the trick to mastering it—fill your plate with foods that truly satisfy you. Think protein, healthy fats, and fibre-tolerant veggies. 🍗🥑🥦

And what about starch? Keep it low. Starchy foods are easy to overeat, so don’t make them the star of your plate.

Want to make this timeless practice a part of your everyday life? I share an easy, ancestral-inspired framework for mindful eating and living in my book Ancestral Wisdom for Modern Healing. 🌿

📖 Grab your copy today and take the first step toward a healthier you, one ancestral step at a time. Comment FULL or send me a DM and I’ll send you a link to my book.

#HaraHachiBu #MindfulEating #AncestralHealth #WellnessJourney #HealthyHabits #TraditionalLiving #BalancedNutrition #LifestyleChoices

We weren’t made to sit all day and swipe screens

We weren’t made to sit all day and swipe screens.
We were made to move with purpose.

Our ancestors didn’t train for aesthetics.
They trained for survival. Strength was functional.
And guess what? It still should be.

I’m not here to set PRs.
I’m here to carry groceries into my 90s.
To walk long after the noise of diet culture fades.
To feel strong, grounded, and capable, because that’s real wellness.

💬 Want to start moving in a way that actually supports your life? Comment “CALL” and together we’ll create a personalized plan that actually works for YOU.

#functionalfitness #ancestralhealth #holisticmovement #womenswellness #moveformobility #longevitylifestyle #wholefooddiet #wholefoodnutrition #wholefoodsdiet #wholefoods #nourishyourbody #nourishingfoods #eatwholefoods #healthyeats #eatrightnotless #wholefoodeating #wholefoodsimply #nongmo #hormonebalancing #hollistichealth #holisticnutrition #holisticnutritioncoach

Your DNA doesn’t control your health 👉 your d

Your DNA doesn’t control your health 👉 your daily choices do, but knowing which variants you carry can be the information that makes the difference when you’re deciding which health hack to use.

Genetic testing is an incredible tool that can reveal how your body processes nutrients, responds to stress, metabolizes fats, and more.

But here’s the thing: information without action doesn’t change your health.

That’s where support matters. When you understand your genetic blueprint and know how to use it, your daily choices become clearer and way more effective.

Ready to make your genes work for you, not against you?

💬 Comment “GENES” and I’ll send you a link to book a free 15-minute discovery call. Let’s turn your test results into real-life wellness wins.

#genetictesting #dnahealth #bioindividuality #functionalnutrition #nutritioncoach #rootcausehealing #wellnesssupport #wholefooddiet #wholefoodnutrition #wholefoodsdiet #clinicalnutritionist #livehealthylivehappy #nutritionwellness #nutritionprogram #balancedlifestyle #nutritionmatters #fuelyourbodyright

The carnivore diet is exactly what it sounds like

The carnivore diet is exactly what it sounds like - a diet centered exclusively around animal-based foods. 🥩🍳

Why Are People Flocking to It? Here’s what they’re reporting:

1. Reversing Autoimmune Conditions 🔥

One of the most talked-about benefits is its ability to potentially help with autoimmune conditions. Many carnivore diet followers have shared stories of improved symptoms from issues like arthritis, psoriasis, and ulcerative colitis. Could removing inflammatory foods like grains, legumes, and even certain veggies be the secret weapon? People think so! 🤔

2. Metabolic Health Improvements 🫀

Struggling with blood sugar or blood pressure problems? The carnivore diet has shown promise for those with diabetes and hypertension. The absence of processed carbs and sugars allows individuals to stabilize their blood sugar levels, opening up an entirely new approach to managing metabolic health. 🍖

3. A Boost for Mental Health & Hormones

This might surprise you, but some of the most widely celebrated benefits of the carnivore diet aren’t just physical—they’re mental. Many users report noticeable improvements in mental clarity, reduced anxiety, mood stabilization, and even better hormone regulation. Given how much of our brain function is tied to what we eat, these results make a lot of sense. 🍗

Carnivore and Evolution 🦴🪵🧬

Homo sapiens - that’s us - have evolved over 100,000 years eating diets built mostly on animal protein and easily accessible plant foods (think above-ground vegetables, low-hanging fruit, and berries). It’s logical to connect this ancestral model of eating to why the carnivore diet may work for many people today.

Have you tried the carnivore diet? 🥓
What benefits (or challenges) did you experience? Drop a comment below and share your story—I’d love to hear from you!

Want more insights into the latest health science? Follow me for regular updates and tips designed to help you thrive.

#CarnivoreDiet #HealthTrends #AncestralEating #MeatBasedDiet #LowCarbLiving #KetoLife #PrimalNutrition #HealthTips #WellnessJourney #NutritionMatters #HealthyLiving #OptimizeHealth #FoodForThought #DietTips #ThrivingYou #hormonalbalance

Everyone’s talking about genetic testing after t

Everyone’s talking about genetic testing after that Joe Rogan episode… so let’s break it down. 🧬👇

Your DNA can give you insights into things like;
How your body processes nutrients from food,
responds to caffeine & exercise,
detoxes chemicals in our environment,
what variants are affecting your hormones, immune system and cognitive function,
but it’s not the full story.

Genes load the gun. 🌱
Your habits pull the trigger. 🎯

Here’s what I tell my clients: Use genetic testing as a tool, not a diagnosis. Pair your results with the right lifestyle shifts, and you can build a plan that actually works for you.

💬 Comment “GENES” and I’ll send you a link to book a free 15-minute discovery call so we can explore if this kind of personalized approach is right for you.

#genetichealth #ancestralnutrition #rootcausewellness #bioindividuality #nutrigenomics #holisticnutrition #wholefooddiet #wholefoodnutrition #clinicalnutritionist #livehealthylivehappy #nutritionwellness #nutritionprogram #balancedlifestyle #nutritionmatters #fuelyourbodyright

Happy Mother’s Day to my mother, the voice of re

Happy Mother’s Day to my mother, the voice of reason, the soft place to fall, the person I can call in a moments notice who’s always there - who mothers my own kids without hesitation. 💖

Happy Mother’s Day to my amazing Nonna, loving us unconditionally at 95 and reminding us of the true gift of time. 💞

Happy Mother’s Day to my mother-in-law, sisters-in-law, cousins, aunts, best friend, and all you out there, constantly giving! 💗

Becoming a mother is the wildest ride of my life, and thanks to all the role models around me, I’m the most grateful for being able to love you, DSL! 💕

#mothers #mothersday #motherofthree #daughter #may #unconditional #motherhood #womenempowerwomen #womenintheword

Protein powders? Not my go-to drink. 🥄 Why? Bec

Protein powders? Not my go-to drink. 🥄 Why? Because they’re technically processed protein, which can lead to blood sugar spikes. Higher blood sugar = more insulin = fat storage. And I like to keep my insulin levels steady throughout the day.

If I do use protein powder, it’s in my homemade full-fat yogurt with a scoop of peanut butter. 🥜 The fats and protein in the yogurt help stabilize the effect, giving me the benefits without the sugar spike. 💪

What’s your favorite way to keep your snacks balanced and blood sugar in check? Share your tips below! 👇✨

#ProteinBalance #HealthyEatingTips #NutritionChat #BloodSugarControl #HealthyLifestyle #FitnessGoals #CleanEating #NutritionMatters #LowCarbLife #HealthyChoices #MindfulEating #BalanceIsKey #HealthJourney #WellnessTips #StableEnergy #SmartSnacking #HealthyHabits #FoodForFuel #BetterNutrition

🌸 May is here, and there’s no better time to

🌸 May is here, and there’s no better time to prioritize YOU! ✨

If the last few months have been a blur of busy schedules and forgotten resolutions, don’t worry—we’ve all been there. But now is the perfect time to get back on track with your health, and I’m here to help!

With personalized nutrition coaching, you’ll gain the tools and accountability you need to transform your eating habits, feel more energized, and make lasting, positive changes to your lifestyle.

✅ Customized meal plans, recipes, and easy grocery lists

✅ Holistic plan designed to align perfectly with your health goals

✅ Weekly accountability to keep you motivated

🌟 It’s time to feel amazing in your own skin again! Comment MAY to book your FREE discovery call today, and let’s make May the month you take action for your health! 💪☕

#NutritionCoach #HealthGoals #MayMotivation #HealthyEating #FeelYourBest #WellnessJourney #HealthyLifestyle #SelfCareMatters #MindBodyHealth #WeightLossTips #CleanEatingGoals #NutritionMatters #HealthyHabits #FitAndStrong #LiveYourBestLife

This is me trying to eat my biggest meal, mid-day!

This is me trying to eat my biggest meal, mid-day! 👸🏻

Protein 60 grams 💪
Fat 40 grams 🧠
Carbs 12 grams 🌱

This amount of fat and protein keeps me full & focused all day, and the best part, my metabolic health has never been better. My recent blood work confirmed how I’m feeling too! 🏆🩸

I’m generally a low-carb kinda gal - but if that doesn’t work for you, no problem. Finding what works for your individual needs 🧬 is more important for your health > what the nutrition science says! 🧪

If you’re curious about what bloodwork to ask your doctor for, for metabolic health, comment CALL or send me a DM.✌️

#nutritionmatters #holistichealthcoach #nutritiousanddelicious #animalprotein #fibre #lifestylemedicine #hormonebalance #hormonehealth #fitnessjourney #healthy #foodiesofinsta #porkchop #wholefooddiet

🌞 Last summer in Portugal was a foodie dream co

🌞 Last summer in Portugal was a foodie dream come true! 🍴 One dish I can’t stop thinking about is the amazing chorizo with shrimp—it’s a match made in culinary heaven. 😍 Not only is it packed with flavor, but it’s also loaded with the healthy fats your body (and mind) need to thrive. 🧠💪 Strong mental health starts with nourishing your body, and Portugal truly delivers on every plate. 🇵🇹✨

🍳 Quick & Flavorful Chorizo and Shrimp Skillet Recipe 🍤🌶️ (Save and share this with your favorite people)

This dish is a lifesaver for busy nights, packed with bold flavors and simple to make. Perfect to feed a family of 5 with leftovers for lunch!

Ingredients:

• 3 lbs of chorizo sausage (preferably from a local farmer)
• 2 lbs of shrimp (peeled and deveined)
• 1 yellow pepper, diced
• 1 red pepper, diced
• 1 medium onion, diced
• 3 cloves of garlic, minced
• Salt and pepper, to taste
• 1 tbsp Italian seasoning
• A few tbsp’s of @nealbrothers mild salsa (or your favorite salsa for a touch of heat!)

Instructions:

1. Heat a large skillet over medium-high heat.
2. Add the sliced chorizo sausage into the pan and cook until browned.
3. Remove and set aside, leaving the delicious oils in the skillet. Add the diced onion, garlic, yellow pepper, and red pepper to the skillet. Sauté until they soften and become fragrant, about 5 minutes.
4. Return the cooked chorizo to the skillet and toss with the vegetables. Add the shrimp, and cook, stirring occasionally, until the shrimp turn pink and are fully cooked, about 3-4 minutes.
5. Season with salt, pepper, and Italian seasoning for a savory boost.
6. Pour in mild or hot salsa and stir everything together, allowing the flavors to meld for an additional 2-3 minutes.
7. Serve warm and enjoy this hearty, flavorful dish with your loved ones! 🌟

*Pair this dish with any favorite starch, like rice or sweet potato if you want more carbs. 🍠

🥰

#FamilyMeals #OntarioLocal #ChorizoLovers #QuickRecipes #Portugal #WhenOnVacation #NutritionMatters #MentalHealth #WholeFoods #FastFood #QuickRecipes #FoodAndMood #FoodieLife #PortugalEats #HealthyFats #TravelAndTaste #Cascais

🌟 You deserve to feel incredible every day and

🌟 You deserve to feel incredible every day and feeling your best starts with fuelling your body the right way! 🌟

Curious about which foods are perfect for you? Let’s chat! Comment below with ‘MY SUPERFOODS’ to grab a FREE call with me. Together, we’ll uncover the best ways to nourish your body and feel amazing every single day. 💪✨

🎉 Your health starts with knowledge about your body’s needs, not someone else. Let’s make it happen together!

💚 #NutritionGoals #Superfoods #HealthyLiving #WellnessJourney #HealthyLifestyle #CleanEating #SelfCare #WellnessCoach #EatWellLiveWell #MindBodySoul #HolisticHealth #FoodIsMedicine #FeelGreat #HealthyChoices

Bread reels you back in with a little crunch, a wa

Bread reels you back in with a little crunch, a warm hug of nostalgia, and before you know it, you’re three slices deep, wondering what happened. 🍞😭

Here’s the thing: it’s not all your fault. Processed carbs like bread hit your dopamine centers hard, which is why it feels so addictive. It lights up your brain, then crashes your blood sugar… and the cycle continues.

📉 I’ve worn a continuous glucose monitor—and trust me, bread on its own? A blood sugar disaster. But when I prioritized protein first? A little bread didn’t hit me the same way at all.

It’s not about never eating bread again. It’s about finding the sweet spot for YOU—where you feel satisfied, stable, and in control.

👉 Want to feel more in control around carbs? Start by:
– Building protein-rich meals with simple carbs as the garnish
– Add eggs and avocado to your toast, and only use 1 slice
– Not keeping bread in the house 😅 (and if you do, opt for real sourdough from brands you trust!)

Tag a friend who’s broken up with bread at least 5 times this year 👇

#wholefooddiet #wholefoodnutrition #wholefoodsdiet #wholefoods #nourishyourbody #nourishingfoods #eatwholefoods #healthyeats #eatrightnotless #wholefoodeating #wholefoodsimply #nongmo #hormonebalancing #hollistichealth #holisticnutrition #holisticnutritioncoach #simpleingredients #balancedlife #holisticnutritionist #lifechangingfoods #clinicalnutritionist #livehealthylivehappy #nutritionwellness

Think about it. Your ancestors didn’t survived p

Think about it. Your ancestors didn’t survived predators, ice ages, and countless struggles just so you could sit here and eat microwave pizza while stressing about emails 🤔.

We’ve had over 2 million years of evolution since “Lucy” to craft these incredible bipedal bodies—don’t waste it on processed junk and burnout 🦴✨.

Want to honor your ancestral roots AND thrive in the modern world? My book, Ancestral Wisdom for Modern Healing, is packed with tips to align your lifestyle with the wisdom of your past (while enjoying the perks of today).

Comment “book” below, and I’ll send you the link to grab your copy! Because evolution gave us the tools—we just need to use them wisely. 💪🌱

#healthyliving #ancestralhealth #modernhealing #ancientwisdom #evolutionaryhealth #wellnessjourney #holistichealth #naturalhealing #sustainableliving #mindbodyhealth #selfcaretips #modernwellness #backtobasics #healthandwellness #primalhealth #healthyevolution #ancestralliving #natureheals #holisticlifestyle #balancedliving

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