Asian Lettuce Wraps (GF)

These simple and delicious gluten-free lettuce wraps make an easy weekday meal. They’re full of Asian flavors and healthy ingredients that are antioxidant, anti-inflammatory, detoxifying and immune-boosting.

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Jan252023

Healthy Aging

The Hot Topics of Healthy Aging

What does aging healthily mean to you? Is it living a long life, living a life in good health, or both? Understanding the difference between lifespan and healthspan is crucial when approaching this question. Lifespan refers to the number of years we live, while healthspan refers to the number of years we spend free from…

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Tracy McCubbin, MD
personalized medicine
diet + lifestyle education
infrared Sauna 💦
📍 Denver, CO + Telemedicine

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Apr 18

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The first hormone to check if you’re struggling to conceive?

💕 Progesterone!

Progesterone is produced after ovulation to prepare the uterine lining for implantation. Think of it as the hormone that tells your body: “Hey, we’re making a safe space for this embryo.”

Put simply, balanced progesterone levels are ESSENTIAL for conception:

✅ Prevents early miscarriage – Low progesterone levels are a major cause of chemical pregnancies or early pregnancy loss.
✅ Balances estrogen – Too much estrogen (often from stress, poor gut health, or toxin exposure) can overpower progesterone, making implantation difficult.
✅ Supports implantation – Without enough progesterone, the uterine lining won’t be thick and stable enough for an embryo to attach.

If any of these signs below (all signs of low progesterone) sound familiar, testing your progesterone levels around day 21 of your cycle (or 7 days post-ovulation) is a smart first step:

🚩 Short luteal phase (less than 10 days between ovulation & your period)
🚩 Spotting before your period starts
🚩 Difficulty getting or staying pregnant
🚩 PMS symptoms like mood swings, headaches, or bloating
🚩 Feeling cold, fatigued, or sluggish

Support your progesterone naturally by prioritizing healthy fats, high-quality protein, and micronutrients, managing stress properly (high cortisol blocks progesterone), and reducing exposure to endocrine disruptors in plastics, personal care products, and processed foods.

Have questions on fertility or your hormones? Leave them in the comments and I’ll get back to you. 💗

#fertility #hormones #hormonebalance #coloradofunctionalmedicinedoctor #hormonehealth #hormonalhealth ...

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Apr 17

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One of the most important things to prioritize for your health during stressful times?
Your couple bubble! 🫧
Strong, intimate relationships lower cortisol, boost oxytocin, and support hormonal balance, leading to better stress resilience, deeper sleep, and even improved metabolism. That’s why maintaining what relationship experts call the “couple bubble”—a safe, connected space between you and your partner—is so important, especially during busy seasons.

🔹 Intimacy isn’t just about sex—it’s also about physical touch, shared laughter, and emotional connection. Even something as simple as holding hands or cuddling boosts oxytocin and lowers cortisol.

🔹Plus, connection doesn’t require grand gestures. A few intentional moments each day—a meaningful hug, eye contact, or an uninterrupted conversation—can make all the difference.

Here are some of my favorite hormone-friendly date night ideas (that don’t require a lot of planning or money!) ⤵

✨ Sunset Walk & Talk – Fresh air, movement, and eye-to-eye conversation—great for stress relief and connection.
✨ Cook a Meal Together – Choose a hormone-supportive meal (think healthy fats, zinc-rich foods, and antioxidant-packed veggies), play some music, and enjoy the process together.
✨ Candlelit Unplugged Dinner at Home – No screens, no distractions—just good food, deep conversation, and each other.
✨ Get Creative – Paint, build a puzzle, or do a DIY project together. Creativity lowers stress and strengthens emotional bonds.
✨ Slow Dance in the Living Room – Music, movement, and closeness—a perfect oxytocin boost!
✨ Stargazing & Deep Talks – A cozy blanket, a warm drink, and big-picture conversations can help rekindle connection.
✨ Partner Massage Night – No fancy spa needed—just intentional touch and relaxation.

Connection doesn’t have to be complicated. Prioritize the small moments, and you’ll keep the
“couple bubble” strong no matter how busy life gets.

Which of these will you try this week? 💕

#hormonebalance #hormones #relationshiptips #coloradofunctionalmedicinedoctor #hormonalhealth ...

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Apr 16

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Trying to conceive? Start here 🥰

1️⃣ Hormone Balance:
Your reproductive hormones (estrogen, progesterone, LH, and FSH) need to be in sync for healthy ovulation and implantation. But imbalances can disrupt your cycle, making conception harder.
❤️ Support progesterone levels with healthy fats and stress management.
❤️ Balance estrogen naturally by avoiding endocrine disruptors (plastics, toxins, processed foods).
❤️ Track your cycle—ovulation isn’t always on day 14! Signs like cervical mucus, basal body temperature, and LH surges give clues about your fertile window.

2️⃣ Gut Health:
Your gut isn’t just about digestion—it’s where nutrients are absorbed, inflammation is regulated, and hormone metabolism takes place. If gut health is off, fertility can suffer.
❤️ Optimize digestion with probiotic-rich foods (yogurt, sauerkraut, kefir) and fiber.
❤️ Reduce inflammation by avoiding processed foods and focusing on whole, nutrient-dense meals.
❤️ Support microbiome diversity, since gut imbalances can contribute to estrogen dominance, nutrient deficiencies, and even immune-related fertility issues.

3️⃣ Stress & Cortisol:
Your body won’t prioritize fertility if it’s stuck in survival mode. Managing stress is just as important as nutrition when trying to conceive.
❤️ High cortisol can block progesterone, making implantation harder.
❤️ Chronic stress can suppress ovulation, even if your cycle appears regular.
❤️ Prioritize relaxation techniques—breathwork, strength training, acupuncture, or whatever helps regulate your nervous system.

4️⃣ Nutrition:
What you eat now sets the foundation for a healthy pregnancy, even before conception.
❤️Increase protein & healthy fats for hormone production.
❤️ Load up on fertility-friendly micronutrients like folate, choline, zinc, and omega-3s.
❤️ Ditch processed foods, seed oils, and excess sugar, which can spike inflammation and disrupt hormone balance.

Want a functional medicine approach to optimize fertility naturally? Book a free 15 minute phone call to start supporting your hormones, gut, and metabolism for the best possible chance at conception! link in bio! ...

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Apr 14

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The BEST foods to spice up your relationship (sexual health & hormone balance) 🌶️

If stress, fatigue, or hormone imbalances have left you feeling less than energized in your relationship, it’s best to start with what’s on your plate. Certain foods fuel hormone production, boost circulation, and enhance desire, completely naturally.

Here’s what to add to your grocery list:

✅ Dark Chocolate – Not just a romantic treat, but a powerful aphrodisiac! Dark chocolate boosts dopamine and serotonin, improving mood, reducing stress, and enhancing intimacy.

✅ Healthy Fats – Your body needs fats like those in avocados, nuts, olive oil, and wild-caught salmon to produce testosterone and estrogen—both essential for libido and sexual health.

✅ Maca Root – This Peruvian superfood is known for balancing hormones, increasing stamina, and supporting libido. I’d highly recommend a daily maca powder smoothie (after checking with your practitioner that it’s ok to supplement maca!).

✅ Oysters – A classic aphrodisiac for a reason. Oysters are packed with zinc, which plays a major role in testosterone production, sperm health, and sexual function.

✅ Pomegranate – This antioxidant powerhouse improves blood flow, reduces stress, and boosts nitric oxide production, which enhances arousal and pleasure.

✅ Omega-3s (Salmon, Sardines, Chia Seeds) – Essential for reducing inflammation, balancing hormones, and improving circulation—all key for a healthy libido and overall well-being.

✅ Zinc-Rich Foods (Grass-Fed Beef, Pumpkin Seeds, Shellfish) – Zinc is crucial for testosterone levels, fertility, and overall sexual health. Even mild deficiencies can impact libido!

Food is so much more than just fuel. Small daily changes can lead to big improvements in energy, desire, and relationship health.

Which of these will you be adding to your next grocery run?

#hormones #relationshiptips #hormonebalance #hormonalhealth #hormonehealth #coloradofunctionalmedicinedoctor ...

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Dr. Tracy is an incredible listener and diagnostician. I have seen so many doctors, Naturopaths, and Nutritionists regarding issues with my digestion and no one had figured out what the issue was but Dr. Tracy did. She is thorough, experienced, caring and a first-rate Dr. Her staff are wonderful and efficient as well. I have recommended over five people to Dr Tracy already!

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“I have experienced the highest level of functional medical concierge care from Dr. Tracy. The personalized treatment plan that she designed for me has eliminated the symptoms that I was previously experiencing. I have never felt better! The entire staff goes above and beyond in every area. They are always to respond to any question or request that I may have and are an absolute delight to work with. I have never experienced this level of professional and personalized care!”

Julie A

“I’m so thankful to have found Dr. Tracy as my functional medicine doctor. My skin is not flaring up with eczema anymore even when I don’t have the best diet! Since working with Dr. Tracy, I feel much healthier and can tell a huge difference in my skin! Definitely recommend her if you’re looking for a more holistic approach to your health!”

Katie W

Appreciate the thoughtful and focused time I get with Dr. McCubbin. She answers my questions and explains the why behind how I was feeling. In just a few months my energy levels completely turned around.” –

Amanda K

Dear Dr. McC – I am constantly grateful that you are in my life.

Sharon

“Thank you so much for the holiday recipe booklet, so anxious to try your recipe for Thumbprint cookies, Shari! Such fun the other night, you two are amazing. Thanks for your knowledge and wisdom.”

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