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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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Transforming Your Health ✨
🍎 Personalized plans & genetic testing for mind & mood
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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

Did you know that small changes in your diet can l

Did you know that small changes in your diet can lead to life-changing results? That’s the butterfly effect...🦋✨

For me, reading @georgiaedemd work on nutrition completely shifted my perspective on animal fat and protein. I discovered that cholesterol from animal fat plays a critical role in brain health. Yet, we’re often told to prioritize plant foods—which simply don’t measure up to what real, saturated fats can do for our mental well-being. 🧠

Here’s the truth many don’t talk about: Poor-quality nutrition studies, often funded by big food companies, push the idea that “everything in moderation” (yes, even barcode foods 😳) is fine. But these processed foods wreak havoc on neurotransmitters, disconnecting the vital communication in your brain. Without enough healthy fats, our brain chemistry just doesn’t function as it should.

Since then, I’ve found dozens of doctors who have discovered in their clinical practice that animal proteins and fats, when consumed as part of a whole food diet, offer incredible potential for improving overall health. This approach doesn’t just support mental health—it also shows promise for enhancing cardiovascular health, managing autoimmune conditions, and even helping to combat cancer. 🤯

Want to know how animal fat and protein can support your mental health? Curious about how much you should be eating? I’d love to help!

Comment “FAT” and I’ll send you a link to chat with me about it!

#AnimalBasedNutrition #MentalHealthDiet #SaturatedFatIsGood #NutrientDenseFoods #BrainHealth #EatFatGetFit #AnimalBasedDiet #HealthyFats #ProteinPower #WholeFoodsMatter #NutritionForLife #CarnivoreDiet #RealFoodFirst #MentalClarity #WellnessJourney #AncestralEating #FuelYourBody #HealingWithFood

🥣 Meet your new favorite high-protein breakfast

🥣 Meet your new favorite high-protein breakfast (or snack): Whipped Cottage Cheese with Raspberries & Granola!

Creamy, crunchy, naturally sweet — and ready in under 5 minutes.

This is just one of the recipes from my Whole Fast Food Recipe Book…
✅ 5 ingredients or less
✅ Under 30 minutes
✅ No stress, no overthinking — just simple, nourishing meals.

If healthy eating has felt overwhelming or time-consuming, this free guide is here to change that. 🙌

💬 Comment “YES” below and I’ll DM you the link to grab your copy of my FREE recipe book.

Because food should fuel you, not frustrate you. 💛

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

✨ Did you know that only 9% of people stay commi

✨ Did you know that only 9% of people stay committed to their fitness or nutrition goals long-term—but guess what? You don’t need to eat perfectly 100% of the time to succeed! 💪

Because balance is the key! You don’t need to give up your favorite foods or feel guilty about enjoying a treat now and then. Whether it’s a piece of chocolate or a night out with friends, these moments are part of a sustainable, happy lifestyle. By focusing on progress, not perfection, you can stay on track and still savor the little joys along the way. 🥳

I believe that with the right tools, guidance, and a little accountability, you can enjoy the process and achieve your goals.

My coaching program, built with insights from my Harvard lifestyle and wellness training, is designed to take the stress out of sticking to your plan. Instead, you’ll feel motivated, supported, and excited every step of the way. 🎯

Every check-in, every adjustment, and every win is part of a clear path I create WITH YOU to feel proud, satisfied, and empowered when you look back at how far you’ve come. 🌟

✨ Feeling hopeful yet? I am!! Drop a “READY” in the comments and I’ll send you information about my lifestyle and wellness coaching program. Your future self will thank you. 🌟

#NutritionGoals #FitnessMotivation #AccountabilityCoaching #HealthyLiving #WellnessJourney #TransformYourLife #GoalGetter #MindsetMatters #SelfCareMatters #ProgressNotPerfection #StayMotivated #PositiveVibesOnly #HealthyHabits #StrongBodyStrongMind #ConsistencyIsKey #BelieveInYourself #SmallStepsBigChanges #YouCanDoIt #NutritionMatters #HolisticHealth

Not all nutrients are created equal—and neither

Not all nutrients are created equal—and neither is the way your body absorbs them. 🤯
You could be eating all the right foods… but if your body can’t absorb the nutrients, you’re missing out on the real benefits.

That’s where bioavailability comes in. It’s the key to making sure your meals actually fuel you. 💪

🧈 Fat-soluble vitamins need fat
🍊 Vitamin C boosts iron absorption
🥩 Animal proteins = more bioavailable than plant
🐟 Fats can help your body absorb more nutrients

✨ Want to get the most out of your meals? SAVE this post as a cheat sheet and start pairing your food more strategically.

#Bioavailability #NutritionTips #HealthyEatingSimplified #HolisticNutrition #NutrientAbsorption #NutritionCoach #EatSmart #DigestiveHealth #ProteinPower #RealFoodFuel #nutritioncoach #wellnesstips #holisticnutritioncoach #simpleingredients #balancedlife #holisticnutritionist #lifechangingfoods #clinicalnutritionist

“Eat lunch like a king, dinner like a peasant”

“Eat lunch like a king, dinner like a peasant” 👑👉🍲

Why? Because your body deserves a break too. Here’s how this simple eating pattern has changed my life for the better:

🍴 Better digestion – By having a lighter dinner, my body can focus on recovery and repair while I sleep, instead of working overtime to digest. Trust me, you’ll wake up feeling lighter and refreshed.

🔥 Stable energy levels – Eating my main meal earlier helps me burn through those calories during the day’s activities. It keeps my insulin levels balanced and helps avoid the afternoon slump.

💭 Mental clarity – If I throw in a little fasting, I can slip into mild ketosis. This is SO good for my mental health and overall focus the next day.

Plus, I keep my ketone GKI score super low to help prevent metabolic diseases. These days, with our modern tracking tools and a basic understanding of physiology, it’s easy to live in “prevention mode” and staying ahead of the game. 🙌

Curious about how this might work for you? Drop a comment below and let’s brainstorm together!

💬💡 #HealthyHabits #NutritionTips #KetosisJourney #WellnessJourney #MetabolicHealth #Biohacking #HealthyLiving #FitnessGoals #NutritionMatters #WellnessTips #SelfCareRoutine #MindBodyBalance #OptimalHealth

Here are 5 blood sugar-friendly foods that help re

Here are 5 blood sugar-friendly foods that help reduce insulin resistance without spiking your insulin:
🥚 Eggs
🥑 Avocado
🐟 Salmon
🥩 Grass-Fed Beef
🥣 Greek Yogurt

These high-protein, healthy fat options keep you full longer, reduce cravings, and support your metabolism—all without sending your blood sugar on a rollercoaster. 🎢

📌 Save this post to your phone for your next grocery trip.

💬 Comment “CALL” if you’re ready to create a personalized plan that actually works (and feels good too).

#insulinresistance #metabolichealth #bloodsugarbalance #hormonehealth #lowcarblifestyle #womenover40health #rootcausehealth #ancestralnutrition #nutritioncoach #wellnesstips #holisticnutritioncoach #simpleingredients #balancedlife #holisticnutritionist #lifechangingfoods #clinicalnutritionist #livehealthylivehappy #nutritionwellness

Sometimes, we’re so caught up in the hustle that

Sometimes, we’re so caught up in the hustle that we forget to slow down and just feel it all. 🧘‍♀️

This is just a small glimpse into my nutrition coaching and what it can bring into your life.

I’m grateful for the amazing people I’ve had the privilege to coach and guide towards their health goals! 🤗

Wondering how small changes to your nutrition could help you feel better today?

Let’s chat! Book a call and take the first step on your wellness journey. 💬

✨ Comment “Call” below to schedule your call now.

#FreeDiscoveryCall #FeelBetterToday #WellnessJourney #NutritionTips #HealthyLiving #MindAndBody #SelfCareJourney #WellnessCoach #HealthyHabits #BalancedLifestyle #HolisticHealth #MindfulEating #BetterTogether

🫀 If low cholesterol guarantees a healthy heart

🫀 If low cholesterol guarantees a healthy heart… why do nearly 50% of heart attacks happen in people with “normal” levels?

We’ve been told to fear fat, cut cholesterol, and take meds like statins as a one-size-fits-all solution to heart health.

But the real root causes of heart disease go far deeper than one lab number.

(Source PMID: 19081406)

📊 Want help understanding your labs or creating a realistic plan for your heart health? Comment “CALL” to get started with me today!

#HeartHealth #CholesterolMyths #NutritionEducation #HolisticHealth #InsulinResistance #Inflammation #FunctionalMedicine #StatinAlternatives #CardiovascularHealth #TracyHouleNutrition #lifechangingfoods #clinicalnutritionist #livehealthylivehappy #nutritionwellness #nutritionprogram #balancedlifestyle #nutritionmatters #fuelyourbodyright

Choosing Mama Earth means supporting both the plan

Choosing Mama Earth means supporting both the planet and the people who work tirelessly to nourish it. 🌎💚

By prioritizing local farms, we’re helping to regenerate the soil, reduce food miles, and sustain the livelihoods of farmers planting and picking our food. 🥬🍎

Want to discover how to blend sustainability into your food prep? Comment “call” below, and we’ll arrange a free chat to guide you toward a greener plate! ☕✨

#MamaEarth #SupportLocalFarms #SustainableLiving #RegenerativeFarming #HealthyChoices #EcoFriendlyLiving #FarmToTable #LocalProduce #ClimateAction #PlanetFirst #GreenLifestyle #OrganicFarming #ZeroWaste #FreshAndLocal #commonground

Tired all the time? Craving sugar nonstop? Gaining

Tired all the time? Craving sugar nonstop? Gaining weight around your belly even though you’re “eating healthy”?

It might not be your willpower—it could be insulin resistance. 😮‍💨

Here are 6 sneaky signs to watch for:
⚠️ Weight gain around your midsection
⚠️ Sugar + carb cravings that won’t quit
⚠️ Afternoon energy crashes
⚠️ Skin tags (yes, they can be a clue!)
⚠️ Feeling hungry even after eating
⚠️ High blood pressure

This isn’t about dieting harder—it’s about understanding what your body is trying to tell you. And when you know better, you can do better. 💪

💬 Comment “CALL” and I’ll send you a link to book a FREE 15-minute discovery call with me. We’ll talk about your symptoms, your goals, and how to create a plan that actually works for YOU.

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

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