I get asked all the time:
👉 “What do you actually do?”
Not the theory.
Not the long explanations.
Not the long explanations.
Just real life.
So this is it.
This is what I come back to over and over… because it helps my body.
First—How I Eat
I follow a ketovore way of eating.
Not because it’s trendy.
Because it works for me.
Because it works for me.
👉 When I stay here, my inflammation is minimal.
For me, that looks like:
- mostly animal-based foods
- simple meals
- lower carb without overthinking it
When I drift away?
👉 I feel it.
When I come back?
👉 my body settles down again.
Morning: Water, Sunshine, Then Coffee
Before anything else…
👉 I go outside with my water.
- 15–30 minutes of morning sunshine
- mineral-rich water in hand
This helps:
- wake up my system
- support hormones
- hydrate the right way
Then I have my coffee.
But not just plain coffee.
I add:
- butter
- collagen
- creatine
So instead of a spike and crash…
👉 I get steady energy and support for my body.
Opening My Lymphatic System
Still in the morning, I do this daily:
👉 open my lymphatic points with a little of my essential oil infused massage oil.
Then:
👉 10 minutes on a low-speed vibration plate
This helps:
- move fluid
- reduce that “stuck” feeling
- support circulation
Hydration + Minerals (All Day)
I don’t just drink water.
👉 I drink mineral-rich water 3–4 times a day
And I:
- salt my food to taste
Because this supports:
- lymph movement
- proper hydration
- overall balance
Protein (Very Intentional)
I aim for:
👉 about 0.8 grams per pound of ideal body weight in protein
Because:
- muscle supports metabolism
- protein supports repair
- helps keep me steady
Movement: Daily Flow
Every day I keep it simple:
👉 100–200 rebounding “health bounces”
Just enough to:
- move lymph
- keep things flowing
I also do self lymphatic massage regularly.
Nothing complicated.
Just helping my body move what it already needs to move.
Afternoon: More Active Movement
Later in the day, I’ll get back on my vibration plate…
But this time it’s more active:
👉 squats
👉 arm movements
👉 using my upper body as much as I can
👉 arm movements
👉 using my upper body as much as I can
This helps:
- circulation
- muscle engagement
- moving lymph from the arms and upper body
Strength + Resistance (At Least 2x a Week)
This has become really important for me.
👉 at least 2 times a week, I focus on strength and resistance training
Nothing extreme.
But intentional.
Because:
- muscle supports metabolism
- helps with structure and stability
- supports long-term health with lipedema
Hormone + Nervous System Support
This is part of my daily rhythm.
Morning:
- SclarEssence
Night:
- Progesterone
This supports:
- hormone balance
- nervous system
- overall stability
Magnesium + Calm Support
I also use:
- magnesium
- GABA
Because:
👉 calming the nervous system helps calm inflammation
Liver Support
Before bed:
👉 Longevity oil over my liver
Supporting:
- detox pathways
- hormone processing
Evening: Gentle Movement + Worship
At night, I slow things down.
Sometimes:
👉 gentle vibration plate
Nothing intense.
Just light movement…
And honestly, this is also my time to:
👉 praise Jesus
Arms up.
Gratitude.
Letting my body settle.
Gratitude.
Letting my body settle.
Weekly Support
Sauna (At Least Once a Week)
👉 helps circulation
👉 supports detox pathways
👉 helps me relax
👉 supports detox pathways
👉 helps me relax
And I feel the difference when I stay consistent.
My Hydration Guideline
I aim for:
👉 about half my body weight in ounces of mineral-rich water daily
What I’ve Learned
This isn’t about doing everything perfectly.
It’s about:
👉 doing the right things consistently
👉 doing the right things consistently
When I stay in this rhythm:
- inflammation stays lower
- my body feels less tender
- energy is more steady
- things flow better
If You’re Overwhelmed
Start simple:
👉 clean up food
👉 add minerals
👉 move your body
👉 add minerals
👉 move your body
Then build from there.
Final Thought
This is what works for me.
Not perfect.
Not complicated.
Not complicated.
Just consistent.
And that consistency?
👉 that’s where the change happens
💛
— Tracie
Tidbits with Tracie: Getting to root issues one tidbit at a time
Tidbits with Tracie: Getting to root issues one tidbit at a time
Part
Let’s talk about something that is finally getting more attention… but still widely misunderstood.
Lipedema.
If you’ve been told:
- “just lose weight”
- “you need more willpower”
- “it’s just fat”
I’m going to be very clear…
👉 That’s not accurate.
What Lipedema Actually Is (Science, Not Opinion)
Lipedema is a chronic, progressive fat disorder that primarily affects women.
It involves:
- abnormal fat accumulation (especially in legs, hips, and sometimes arms)
- increased inflammation in the tissue
- changes in the microcirculation (tiny blood vessels)
- lymphatic system strain over time
This is not the same as general obesity.
Research shows lipedema fat behaves differently:
- it is more resistant to traditional calorie restriction
- it has increased fibrosis (thickened connective tissue)
- it is often painful, tender, and prone to bruising
👉 In simple terms: this tissue is metabolically and structurally different.
What’s Happening Under the Surface
Let’s break it down simply but accurately.
1. Inflammation Is a Core Driver
Lipedema tissue shows chronic low-grade inflammation.
That inflammation:
- disrupts normal fat metabolism
- increases fluid retention in tissues
- contributes to pain and sensitivity
This is why many women feel:
👉 swollen
👉 tender
👉 worse after inflammatory foods or stress
👉 swollen
👉 tender
👉 worse after inflammatory foods or stress
2. Microcirculation + Capillary Fragility
The small blood vessels (capillaries) in lipedema tissue are more fragile.
This leads to:
- easy bruising
- leakage of fluid into surrounding tissue
- increased pressure and discomfort
3. Lymphatic System Overload
Over time, the lymphatic system can’t keep up.
Not because it’s “failing”… but because it’s overwhelmed.
This creates:
- fluid stagnation
- tissue congestion
- heavier, more fibrotic areas
👉 This is where lipedema can progress toward lipo-lymphedema.
4. Hormonal Influence
Lipedema often shows up or worsens during:
- puberty
- pregnancy
- perimenopause
This points to hormonal signaling playing a role, especially estrogen-related pathways.
5. Metabolic Signaling (This Part Matters)
This is where many people miss the mark.
Even though lipedema is not “caused by obesity,”
metabolic dysfunction can still worsen it.
metabolic dysfunction can still worsen it.
Things like:
- insulin resistance
- poor satiety signaling
- chronic elevated blood sugar
👉 can all increase inflammation and fat storage signals
So… What Actually Helps?
This is where we shift from fear to action.
Because while lipedema isn’t something you “fix overnight”…
👉 You can support your body in meaningful ways.
1. Lowering Inflammation (Foundation)
This is not optional. This is step one.
Focus on:
- removing ultra-processed foods
- eliminating inflammatory seed oils
- reducing excess sugar + refined carbs
And leaning into:
- whole, nutrient-dense foods
- quality protein
- healthy fats
👉 Many women (myself included) find relief with a lower-carb, anti-inflammatory approach—often keto or carnivore-leaning.
Not as a trend… but because it reduces inflammatory load.
2. Supporting Metabolic Health
Even though lipedema fat is different…
👉 your metabolic signals still matter.
Support this by:
- stabilizing blood sugar
- eating enough protein
- not under-eating (this backfires)
When metabolism is supported:
- inflammation tends to decrease
- energy improves
- the body becomes more responsive
I have been using several support herbs and natural peptides
3. Lymphatic Support (Critical)
The lymphatic system doesn’t have a pump like the heart.
It relies on movement.
Support it with:
- walking
- rebounding
- vibration plate
- manual lymphatic massage
- dry brushing
👉 Gentle and consistent is key.
4. Mineral + Hydration Support
This is a big one that often gets overlooked.
Proper hydration is not just water.
It requires:
- sodium
- potassium
- magnesium
These support:
- fluid balance
- lymph movement
- cellular function
👉 Low minerals = poor fluid movement.
5. Tissue + Fascia Support
Lipedema tissue can become fibrotic (thickened, tight).
Support this with:
- massage
- fascia release
- movement that encourages circulation
6. Nervous System Matters More Than You Think
Chronic stress = chronic inflammation.
Support your nervous system through:
- rest
- prayer
- time in low-stress environments
- simple rhythms your body can rely on
👉 You cannot heal in a constant stress state.
7. Strategic Supplement Support
This is where I personally layer in support—not as a replacement for food, but to enhance what I’m already doing.
Things that can support:
- antioxidant load
- metabolic signaling
- inflammation balance
- energy production
This is where I add in a few natural supports in peptides orally from plants, and herbal support
8. Where Essential Oils Fit In (Support, Not Magic)
This is a piece I’ve personally leaned on for years.
Not as a fix.
Not as hype.
Not as hype.
But as support for the systems already under stress.
Because when you understand what essential oils actually are…
👉 highly concentrated plant compounds with real biochemical activity
…it makes sense why they can be helpful when used correctly.
What They Can Support (From a Physiological Standpoint)
Certain essential oils contain compounds like:
- monoterpenes (often associated with anti-inflammatory and lymph-supportive properties)
- sesquiterpenes (linked to tissue support and cellular signaling)
- esters (commonly associated with calming the nervous system)
These compounds can interact with the body through:
- the olfactory system (brain + nervous system)
- topical absorption (skin + local tissues)
How I Use Them for Lipedema Support
Again—this is not about doing everything.
It’s about layering simple support into what I’m already doing.
👉 For lymphatic + circulation support:
- oils like grapefruit, cypress, juniper, ledum
- applied diluted over legs or arms
- paired with light massage or after shower
👉 For inflammation + tissue comfort:
- oils like frankincense, copaiba
- used topically or inhaled
- especially when areas feel more tender
👉 For nervous system support (this matters more than people think):
- oils like lavender, peace & calming, stress blends
- used at night or during high-stress days
Because remember…
👉 stress increases inflammation
👉 inflammation worsens symptoms
👉 inflammation worsens symptoms
So calming the system is not “extra”… it’s foundational.
Why This Matters
When you’re dealing with something like lipedema…
You don’t need more overwhelm.
You need:
👉 simple tools
👉 consistent use
👉 support that works with your body
👉 simple tools
👉 consistent use
👉 support that works with your body
Essential oils are just one piece of that for me.
Not the whole picture.
But a meaningful one.
But a meaningful one.
My Personal Approach
I don’t overcomplicate this.
I:
- use them daily in small ways
- pair them with habits I’m already doing (like after shower, before bed)
- choose quality over quantity
Because like everything else…
👉 consistency beats intensity every time
What I’ve Personally Learned
Looking back…
Everything I had been doing intuitively:
- eating anti-inflammatory
- supporting minerals
- choosing real food
- moving my body gently
👉 was already supporting lipedema
I just didn’t have a name for it yet.
Final Truth
Lipedema is real.
It’s complex.
And it’s often misunderstood.
It’s complex.
And it’s often misunderstood.
But here’s the part I want you to hold onto:
👉 Your body is not working against you
👉 It is responding to what it’s been given
👉 And when you start supporting it properly… it does respond
👉 It is responding to what it’s been given
👉 And when you start supporting it properly… it does respond
Not perfectly.
Not instantly.
Not instantly.
But progressively.
From My Heart
I don’t share this as someone who has it all figured out.
I share this as someone walking it out.
Learning.
Adjusting.
Listening.
Adjusting.
Listening.
And choosing daily to:
👉 support my body instead of fight it
👉 support my body instead of fight it
If this resonates with you, you’re not alone in this.
And you don’t have to figure it out by yourself.
— Tracie
Tidbits with Tracie: Getting to root issues one tidbit at a time
Tidbits with Tracie: Getting to root issues one tidbit at a time
I finally got a diagnosis.
And honestly…
it didn’t feel shocking.
it didn’t feel shocking.
It felt like…
“well, that makes sense.”
“well, that makes sense.”
When I heard the word lipedema, I didn’t spiral.
I paused.
Because deep down, I already knew something about my body was different.
Not broken.
Just… different.
Just… different.
Looking Back, It Was Always There
If I’m being real with you…
I’ve spent most of my adult life just trying to take care of myself the best I knew how.
Not from a place of perfection.
From a place of:
👉 “I need to feel better so I can keep going.”
👉 “I need to feel better so I can keep going.”
Because life hasn’t exactly been slow or easy.
There’s been stress.
Serving others.
Giving more than I had at times.
Walking through health stuff.
Still showing up for my family.
Serving others.
Giving more than I had at times.
Walking through health stuff.
Still showing up for my family.
So I started paying attention.
I Didn’t Follow a Plan—I Followed My Body
Way before I ever heard the words keto or carnivore…
I noticed something:
When I ate certain ways, I felt worse.
When I kept things simple, I felt better.
When I kept things simple, I felt better.
So I leaned into that.
- more real food
- less processed stuff
- lower carbs without even trying to “be low carb”
- foods that didn’t leave me inflamed, exhausted, or foggy
I didn’t call it anything.
I just kept choosing what worked.
Then the Diagnosis Put Words to It
When I started learning about lipedema…
It wasn’t like learning something brand new.
It was like reading a description of something I had already been living.
The tenderness.
The inflammation.
The way my body holds weight.
The bruising.
The fatigue that doesn’t always make sense.
The inflammation.
The way my body holds weight.
The bruising.
The fatigue that doesn’t always make sense.
And I remember thinking:
👉 “So this is why my body responds the way it does.”
Here’s the Part That Gets Me
All those years…
I thought I was just trying things.
But I wasn’t.
👉 I was already supporting my body
👉 I was already reducing inflammation
👉 I was already doing things that helped lipedema… without even knowing it
👉 I was already reducing inflammation
👉 I was already doing things that helped lipedema… without even knowing it
That hit me.
Because it means…
Your body will guide you if you’re willing to listen.
This Was Never About Dieting
I want to be really clear about this.
I wasn’t chasing weight loss.
I was chasing:
- energy
- relief
- the ability to keep showing up for my people
- the ability to live the life God has put in front of me
The way I eat now?
It’s not strict.
It’s not perfect.
It’s not perfect.
But it works with my body.
And that matters more than anything.
There’s an Emotional Side to This Too
Nobody really talks about this part…
But when you realize your body has been dealing with something for years…
You feel it.
Some days it’s:
- relief
- validation
Other days it’s:
- frustration
- “why didn’t I know sooner?”
But where I keep coming back to is this:
👉 God didn’t mess this up
👉 My body isn’t failing me
👉 It’s been communicating with me all along
👉 My body isn’t failing me
👉 It’s been communicating with me all along
I just had to learn how to listen.
If You Feel Like This…
If you’ve ever thought:
“Why does my body not respond like everyone else’s?”
Or…
“Why do I have to work so much harder just to feel normal?”
I want you to hear me:
👉 You’re not crazy
👉 You’re not broken
👉 And you’re not doing it wrong
👉 You’re not broken
👉 And you’re not doing it wrong
You might just have a body that needs a different kind of support.
Where I’ve Landed
I don’t do extremes. At least to me not extreme when it makes me feel better.
I don’t chase every new thing.
I come back to what works:
- real food
- lower inflammation
- supporting my body instead of fighting it
- minerals, hydration, movement
- and paying attention
That’s it.
Simple… but not always easy.
I used to think I was just figuring things out as I went.
Now I see it differently.
👉 I was being led
👉 I was learning my body
👉 I was doing what I needed to do… even without a name for it
👉 I was learning my body
👉 I was doing what I needed to do… even without a name for it
And now I have the name.
But more importantly…
👉 I have the understanding.
If this sounds like you… I’d love to hear your story.
Because this journey?
It’s a whole lot easier when we don’t walk it alone.
— Tracie
Tidbits with Tracie
Make sure to read the next blog post for more info
