You didn't come this far to play small!

At some point, we all get a wake-up call

... that moment when you realize your body isn’t just yours to use and abuse however you want. It’s the vehicle that carries every dream you have yet to chase, every conversation you have left to enjoy, every person you love who wants you around for a long, long time.

And I need you to hear this: You are NOT done yet.

Years ago, before I ever got into this side of my work and was still working in the hospital setting, before I reversed my own metabolic struggles, I was constantly running on fumes.

I thought I was doing everything right -- I was an athlete! I was exercising, “eating healthy,” staying active -- but deep down, I knew many things were off. I was drained, moody, not as strong as I should have been. My metabolism was shot. My blood sugar was climbing. My energy was unpredictable. I wasn't getting a regular period ... and NEVER had.

And my doctors said, “Well, this is just what happens, sometimes.”

Except... it wasn’t.
That was a lie.

The truth? I didn’t know what I didn’t know. And neither did they.
And the moment I took my health into my own hands, everything changed.

More energy. More muscle. More clarity. More confidence.
Not just in my body, but in every single thing I did.

And once I felt what good actually felt like, I knew I could never go back.

The thing about fat loss and metabolic health? It’s never just about the weight. It’s about who you become in the process.

• When you build strength, you build confidence.

• When you feel energized, you start dreaming bigger.

• When your brain is sharp, you make bolder decisions.

• When your body moves the way you need it to, you stop playing small.

This isn’t just about looking good in a pair of jeans. This is about turning up the dial on your entire existence. Because in your 40s, 50s, 60s, 70s, 80s, 90s? You don’t want to be shrinking. You want to be expanding.

You want to be active, bold, vibrant, unapologetic You want to be taking up space, doing things that scare you, living so fully that people half your age can’t keep up.

I want you to climb mountains at 60.
I want you to dance at your grandchild’s wedding at 80.
I want you to laugh so hard with friends at 90 that you cry.

And I want you to walk into every damn room like you belong there. Because you do.

But here’s the kicker: it doesn’t just happen.

You have to demand it.
You have to train for it.
You have to give your body what it needs so it can give you the life you want.

The people who wait until they “have time” to take care of themselves? They wake up at 70 and wish they had started sooner.

The people who get after it now?
They break generational cycles. They rewrite stories. They become the kind of person who is both vulnerable and confident, humble and bold.


This is a walking, talking representation of metabolic health.

Your future self is out there waiting for you.
She’s watching the choices you’re making today.
She’s hoping you don’t let her down.

So tell me ... what’s the version of YOU that you want to be in 10, 20, 30 years? And are you making moves today to make sure she exists?

Hit reply and tell me. I want to know. Truly.

XO,
Tara


P.S. Are you following along on Instagram stories? I have some big things in the works for 2025 for you and me and I'm SO EXCITED for what it means for both of us.

Are you surviving a zombie apocalypse?

Your metabolic health might just be your greatest survival tool

Imagine this: the world as we know it has collapsed, WiFi is gone (RIP), and your only sources of fuel are whatever you can forage, hunt, or trade for in this dystopian wasteland. You have two choices:

1️⃣ Tap into your well-trained, efficient metabolism to burn stored fat for fuel, maintain stable energy, and think clearly under stress.

OR

2️⃣ Realize too late that you’ve been running on a carb-dependent, metabolically rigid system that now has you shaky, weak, and about to make some very bad decisions just to get your hands on a granola bar.

Most people have trained their bodies exactly wrong for survival ... not just for a zombie apocalypse but for modern life. If you need constant snacks, caffeine, or sheer willpower to function, your mitochondria are in a biochemical panic.

Mitochondria are not just the powerhouse of the cell (HS biology is back to haunt us). They are energy transformers, converting food and light into ATP, the actual currency of life. Without efficient mitochondria, your body starts hoarding energy (ahem ... fat gain or fat loss resistance) like a glitchy, outdated hard drive ... leading to sluggish metabolism, inflammation, and that why am I so tired all the time? feeling.

Here’s what actually builds metabolic resilience and trains your cells to be fuel-flexible under pressure (whether that’s outrunning zombies or making it through a brutal Monday without an IV of cold brew):

🔥 Zone 2 cardio This is the endurance-building, fat-burning, mitochondria-multiplying magic no one wants to do because it takes time and you probably need a shower after. But your cells are running a marathon every second, and they need this low-and-slow stimulus to stay efficient.

🔥 Sprinting (or HIIT, if you’re fancy) Because your metabolism should be able to switch gears fast, not just slog along like a Windows 95 reboot. And, we need to train explosiveness! Fast-twitch muscle activation improves mitochondrial density, insulin sensitivity, and fat oxidation.

🔥 Muscle mass = metabolic currency More muscle means more mitochondria, better glucose disposal (aka better carb tolerance), stronger bones, and protection against metabolic decline. It’s the ultimate insurance policy for aging well.

🔥 Smart fueling Protein first, fiber second, carbs and fat as energy sources, not a crutch. Your mitochondria do not appreciate a blood sugar rollercoaster, traffic jam of overindulgence OR being underfueled ... and stable energy means better cognitive function, hormone balance, and fat-burning potential.

🔥 Cold + heat exposure, grounding, and sunshine / light / darkness patterns in check Because mitochondria respond to way more than food. They are quantum sensors, taking in signals from their environment. Sunlight improves ATP production, cold + heat exposure enhances mitochondrial efficiency, and grounding allows free electrons from the Earth to neutralize oxidative stress. Yes, your metabolism is actually electric.

Most people are stuck in outdated metabolism thinking. But metabolic intelligence is about training your body to be adaptable, resilient, and able to handle whatever comes next. It’s not just about burning fat. It’s about optimizing your cells to function at their highest potential.

And because you guys are my inner TAH circle, I’ll tease this: I've applied for a trademark on something I know is going to change the game. You’re here early. Stay tuned.

XO,
Tara

P.S. Want to work together? My 1:1 coaching is designed to optimize your metabolism, energy, and body composition from every angle in a customized way ... nutrition, movement, stress, inflammation, lab work, bioenergetics, and more. If you're ready for full-scale transformation, apply here. If you prefer a powerful 28-day deep dive, join the waitlist for TRANSFORM: Body + Mind. The next round opens in May, and the waitlist gets a discount.

P.P.S. So… would you survive the zombie apocalypse? Or would you be the one strategically conserving energy, calculating your best escape route, and making sure your mitochondria are firing on all cylinders when it really counts? Either way, now you’ve got the tools to boost your metabolic intelligence ... because whether it’s zombies or just everyday life, resilience is the real superpower. 🧟‍♂️🔥

The Most Overlooked Fat Loss Tool (that costs $0)

A metabolic booster no one talks about (and it's free!)

Ever feel like you’re doing everything right, dialing in your nutrition, training hard, getting sleep, but your fat loss still feels slow?

There’s a key player in your metabolism that almost everyone overlooks. It’s free, available to you all day long, and critical for fat oxidation, recovery, and energy production.

Your breathing.

Specifically, your CO₂ tolerance.

I know. Not as sexy as fat-burning supplements that are (*gestures broadly*) or a fancy biohack. But stick with me.

In nursing school, we were taught that a normal breathing rate was 12 to 20 breaths per minute. Meanwhile, someone with optimized respiration and ventilation typically breathes slower than 12 breaths per minute. In the hospital setting --  once we moved to computer charting -- we couldn’t even enter a respiratory rate of 8 or 10 without it being flagged as an emergency requiring follow-up. Think about that. A respiratory rate that would be considered normal or even optimal for an athlete or a person trained in proper breathing is considered a medical crisis. The system itself was built around dysregulated breathing.

So if you’ve been unknowingly breathing like a stressed-out squirrel your whole life, welcome to the club.



But this can mess with fat loss efforts.

When you breathe too fast and too shallow, your body gets rid of too much CO₂ too quickly. That may sound like a good thing, but here’s what happens:

• Oxygen can’t fully release into your muscles and cells, a phenomenon known as the Bohr Effect

• Your mitochondria, the engines of fat burning, struggle to produce energy efficiently

• Fat oxidation slows down because your body starts relying more on sugar for fuel

• Your nervous system stays in fight-or-flight mode, which can mess with metabolism and stress hormones like cortisol

Now, let’s see where you’re at. Before we fix it, let’s measure it.

Here’s a simple test:

1. Sit down and relax for a few minutes. Breathe normally.

2. Inhale through your nose, filling your lungs, then start a stopwatch as you start to exhale slowly through your nose until your lungs feel empty.

3. Stop the stopwatch when you run out of air, yawn or have a strong urge to inhale. 

4. Stop the timer. Your score in seconds is your CO₂ tolerance.

What your number means:

• 80+ seconds = Elite level. You’re basically a monk. Oxygen efficiency and fat burning are on point.

• 60-80 seconds = Advanced level

• 40-60 seconds = Intermediate level

• 20-40 seconds = Not bad, but there’s room for improvement.

• Under 20 seconds = Likely very high anxiety and stress sensitivity. Your metabolism might be getting shortchanged. Oxygen delivery and fat oxidation are likely impaired. Time to train your breath.

When your CO₂ tolerance is low, your cells don’t receive oxygen efficiently, meaning your mitochondria can’t produce ATP, the body’s energy currency, as effectively. This forces your body to rely on quick-burning fuel sources (hello, sugar cravings!) instead of efficiently burning fat for energy.

Optimizing your breath = increasing mitochondrial efficiency = better fat metabolism.

The Fix? CO2 training. A few simple ways to start:

• Breathe through your nose (especially during exercise and sleep)

• Slow your exhales (make them longer than your inhales)

• Try breath-holds (after an exhale, pinch your nose and hold for as long as comfortable, then recover with controlled nasal breaths)

• Mouth tape at night (yes, really. We can be nighttime weirdos together.)

The goal isn’t to breathe more, it’s to breathe better.

This is free, simple, and massively underappreciated.

And before you ask, no, I’m not saying breathwork will replace strength training and protein. But if you’re stacking all the right habits and still not seeing progress? Your breathing could be a missing link.

Try it, test it, tweak it, and let me know what happens.

Hit reply and let me know, do you already do any breathwork?


XO,
Tara

P.S. Ready to take your metabolism to the next level?

🚀 Jumpstart – My self-paced mini metabolism-boosting course. Instant access, zero fluff, just results. Only $37.

📅 TRANSFORM: Body + Mind – My signature 28-day deep dive into metabolism, energy, and body composition. The next round kicks off in May—join the waitlist now for early access + a discount.

🔬 1:1 Coaching – The most customized approach. We dig into your lab work, workouts, nutrition, and lifestyle, so every strategy fits you perfectly.

Which one fits your goals (and budget) best?

Things I'm loving this week ... and a weird snack

This past week and a half has been a whirlwind!

Transform is in session, homeschooling is in full swing with 2nd quarter reporting due this week, mom life, home life, full-time work… so of course I decided it was the perfect time to dive into a HUGE new project too. 🤦‍♀️). But amidst all the chaos, here are a few things keeping me grounded ... and entertained:

1. What I’m Reading: Abundant Ever After by Cathy Heller. It’s hitting all the right notes for mindset and inspiration ... I’m hooked!
   

2. Weird Snack Alert: American cheese slice (Organic Valley) + arugula + a drizzle of mustard, rolled up like some kind of classy deli experiment. Is it strange? Yes. Do I like it? Also yes.
   

3. Staying Moving: My Walking Pad (code TARA_ALLEN_HEALTH gets you 30% off) has been a total lifesaver this week with these single-digit temps. Both Jagger and I have been using it daily! Don’t have one and it’s too cold by you? Try a kitchen dance party, 15 air squats every hour on the hour, or just take the stairs a bunch of extra times ... it all adds up!
   

4. Winter Must-Have: I know I just mentioned my Lumebox recently, but I couldn't NOT include it here. It’s been a miracle for Winter. I use it every single morning to sync my circadian rhythm, boost my mood, and give some love to areas that need attention (like my face, scalp / head (cognition ... I need to be sharp! haha), thyroid, or anywhere that’s sore or stiff). It’s the most peaceful way to ease into the day, and I feel the difference when I use it. Right now, it’s still 43% off with my link ... definitely worth it if you’re considering it and it's in the budget!
   
   

That’s it for me this week. What are you loving right now? Hit reply and share. I’d love to hear!

Stay warm and keep moving,
Tara

What does your nervous system have to do with fat loss?

The real fat loss MVP

Ever wonder why some days you’re crushing your health goals and other days you’re staring at the pantry like it owes you answers? Turns out, your nervous system might be the culprit. Your body is like a thermostat, working overtime to keep everything balanced. But if your nervous system is stuck in “fight or flight” mode, that thermostat gets about as reliable as Wi-Fi in the middle of nowhere. Suddenly, fat loss is harder, sleep is a joke, and energy feels like a mythical creature.

The other morning, after dropping my daughter off somewhere, I was ready to come home and work out. Or so I thought. Instead of feeling pumped, my brain was hosting a nonstop to-do list rave and I felt like I’d already run a marathon -- except the only thing I’d sprinted for was coffee. So, before jumping into leg day, I decided to press pause and do some deep belly breathing. Picture me in my kitchen, mid-breath, while my son asked why I was “pretending to be a balloon.” A couple of minutes later, the fog lifted and I felt like a functional human again. My workout? Way better than it would have been. My mood? No longer resembling a stressed-out squirrel. I tapped into the breath ... the only function that's automatic, yet we can take conscious control of it anytime. It's like a bridge to our nervous system that we have access to 24/7.

When your body senses stress, your autonomic nervous system flips into survival mode. This is great if you’re being chased by a bear -- not so much when the “threat” is your inbox or something. Chronic stress cranks up cortisol, spikes blood sugar (even with no food on board), slows digestion, and tells your body, “Hey, let’s store some fat for that famine (that we’re definitely not in).” It also makes your metabolism as efficient as a floppy disk. (Am I aging myself?) But here’s the plot twist -- you can hack your nervous system to shift out of “fight or flight, freeze or fawn” and into “rest and digest, safe and social,” where your body actually wants to cooperate with you. And where fat is the preferred source to burn for fuel.

Enter your vagus nerve -- the MVP of calming your system. Stimulating it is like hitting the reset button on your brain and body. Start your morning with five slow, deep, nasal breaths with long exhales. Hum your favorite song while you cook. Sip warm tea and actually taste it instead of scrolling Instagram. If you’re feeling bold, finish your shower with 30 seconds of cold water. Yes, it’s awful at first, but so is the idea of living stressed forever. These all help build your resilience or tolerance to stress so that it's not so easy to slip into fight or flight as time goes on. This feels so much more calming but for those of you whole only care about things related to fat loss (I see you), you should know this is also a way to increase the amount of time you spend in fat-burning mode each day as well as the maximum fat burning potential you have each day.

Curious about the nuance about how this ties into fat loss, better energy, and finally feeling like the healthiest version of yourself? I’m diving deeper into this in my upcoming round of TRANSFORM: Body + Mind, starting soon. In fact, I've added a brand new learning module all about shifting your mindset forever (who ARE you with all that peace and hope?!) and nervous system regulation. I'm pretty sure it's the reason I have more returning TRANSFORMERS than usual for this round. That and the fact that returning TRANSFORMERS get 50% off. ;-)


Want a sneak peek? Hit reply and tell me your go-to stress-busting ritual. Bonus points if it’s gotten a funnier reaction than mine.



Tomorrow is the last day to sign up for this round. Only running this course 2 more times in 2025.



XO,
Tara

✉️ Write Your Future: A Letter to Tomorrow's You

A letter to your future self

It’s January 7th, 2025. Right now, you’re standing on the edge of possibility. The choices you make this month - this week - can shape the entire year ahead. Truth is, we don't need a January for that. It's true of every month. Every week. But we have the magic of a blank year ahead right now. So, let’s pause and imagine.

What if you could write a letter to the future you at the end of 2025? What would you want her (or him) to know? Let’s begin.



Dear Future Me,

I hope you’re proud of everything we’ve accomplished this year in 2025. It wasn’t about being perfect, it was about deciding to show up. I’m grateful we committed to:

• Prioritizing energy, strength, and clarity every single day.

• Fueling our body with food that made us feel unstoppable.

• Moving with purpose and loving the process.

• Finding time for laughter, connection, learning and rest.

This year, we didn’t wait for the perfect moment to start. We took action when things felt messy and busy, and we stayed consistent even when it wasn’t convenient. And you know what? It worked.

Thank you for taking the first step. It’s what changed everything.

Love,
The You Who Decided

Real talk:

Nine years ago, I found myself at a crossroads. I had just been told I was prediabetic while newly pregnant with our son. After years of infertility, undiagnosed PCOS, insulin resistance, and hypothyroidism, my body felt drained, weak, and far from what I knew it could be, despite working out and “eating healthy.”

That diagnosis was my turning point. I realized that waiting for someone else to give me permission or the perfect plan and time wasn’t an option. I bought a glucometer, started tracking my blood sugar, and made small changes like adjusting my breakfast to focus on protein and fiber, tweaking my workouts to include more strength training, and building from there.

The changes were gradual, but they built momentum. My energy improved. I felt less moody. My body started to respond, and my lab work reflected the progress I was making. Each small step reinforced my commitment, and before I knew it, I was living a life that felt aligned, energized, and strong. In my 40s now, I feel younger and more powerful than I did in my 20s or 30s. It's hard to describe what it feels like ... I'd say a lightness and electrifying buzzing, of sorts. I know in my heart that you deserve to feel it too.

That’s why I believe so deeply in taking the first step ... even when it feels imperfect. Because I’ve been there, and I’ve seen what’s possible.

Special Note for TRANSFORM Graduates:

For those of you in The After Party, I can’t wait to continue this journey together. This year, we’ll be diving even deeper with fresh tools, inspiration, guest speakers and guidance to take everything to the next level.

If you’re a TRANSFORM graduate but no longer in The After Party, reply to this email for a special link to rejoin. Trust me, you won’t want to miss what we’ve planned for 2025.

What would your letter say? Try this exercise out as a journal entry today and let me know how it goes. Tomorrow, the doors to TRANSFORM: Body + Mind officially open. If you’re ready to take that first step and make 2025 your strongest, healthiest, most vibrant year yet, I’d love to have you join me.

Your first step starts tomorrow - get ready!

With endless possibility,
Tara

🚀 Your 2025 Game Plan: 5 Free Resources!

Momentum Made Simple

It’s the last day of 2024, and whether you’re celebrating a year well-lived or ready for a fresh start, this is your moment to reflect and reset. Let’s step into 2025 with clarity, purpose, and a few simple tools to keep your momentum strong.



Your 2025 Game Plan: Top 5 Free Resources (and an extra) for Fat Loss, Energy, and Longevity

1. A Time-Efficient Workout Plan: Grab this free workout plan for quick, minimal-equipment workouts that fit into even the busiest days.

2. Balanced Meal Prep: Use this free meal plan to simplify balancing protein, fat, fiber carbs.

3. Metabolic Health Quiz: Curious if your metabolic health is truly optimal? (Hint: Only 2–3% of people are!) Take this quick quiz to find out where you stand and how to level up. [Take the quiz here!]

4. Metabolism-Boosting Starter Pack: Kick off the new year with this free PDF guide, filled with tips to support your metabolism, achieve fat loss goals, boost energy, and help you feel amazing in 2025. [Download here!]

5. High-Protein Smoothie Recipes: Start your mornings or recover post-workout with these delicious, nutrient-packed smoothie recipes. [Get the collection here!]

6. A Sneak Peek at TRANSFORM: Curious about what’s inside my 28-day program? Here’s a quick teaser. 

What’s one small, intentional habit you can start on January 1st to set the tone for the year ahead?  Hit reply and let me know!


This is the year you DECIDE to take control of your health, build energy, and feel amazing in your day-to-day life. Once it's a decision and no longer just a hope or trial, the game changes. Wishing you a safe and joyful New Year’s Eve - and here’s to thriving in 2025!


With health + hustle,
Tara

P.S. Ready to make 2025 your breakthrough year? Once you decide to change, the key to success is having the right education, resources, community, and accountability to support you every step of the way. My 28-day TRANSFORM: Body + Mind course starts soon and is designed to help you start strong this January. [Join the waitlist here!]

Nibble Smart: Top Tips for a Balanced Holiday

What did you think of the new blog formatting last week?

I may return to it but listen, I'm batching the next 3 blogs today as a part of my front-loading anything I can so I can work half days during the holiday break. So, I'm back to quicker formatting for now while I mull it over. :-P



Speaking of the holidays, they are a time for joy, connection, and ... let’s be honest, a little chaos. But taking care of yourself doesn’t have to compete with the festivities. Here are five small, actionable steps to feel great without missing out.

• Add Color to Your Plate: Include at least one colorful veggie with every meal. Think sliced cucumbers next to your sandwich or roasted / raw carrots alongside your holiday dinner.

• Hydrate First: Before reaching for coffee or cocktails, drink yo' water. It’s an easy way to stay ahead of holiday fatigue and keep things more regular during a week that's anything but.

• Mini Walk Breaks: A 10-minute walk or kitchen dance party after meals supports digestion, helps to balance blood sugar, clears your head, and feels like a small gift to yourself during a busy day.

• Protein Start: Begin your day with a protein-rich breakfast to stabilize energy and curb cravings later. Options: eggs + egg whites, Greek yogurt, or a quick protein smoothie.

• Pause to Breathe: Before eating, take a few deep breaths to reset your nervous system. It helps with mindful eating and better digestion. Try it!

If you’re already thinking ahead to post-holiday recovery, this might interest you. I created a brand new (free) guide to Red Light Therapy - covering what it is, how it helps, and how you can use it to boost energy, improve sleep, skin and mood, increase fat oxidation (for fat loss) and even recover from overindulgence. It’s a fantastic tool to explore as we head into the new year!
→ Red Light Therapy Guide

It’s not about perfection; it’s about showing up for yourself in small, meaningful ways. Even one of these shifts can make a big difference and create momentum heading into the New Year. Wishing you a holiday season filled with warmth, health, and just enough cookies to feel festive. Let me know which shift resonates most with you - I’d love to hear!



Happy + Merry everything to everyone,
Tara



P.S. If you’re ready to make 2024 your healthiest, most vibrant year yet, keep an eye out for my 28-day TRANSFORM: Body + Mind course! We’re kicking off in January. [Join the waitlist here!]

Workshop: Fat Loss During the Holidays

December showed up just as scheduled!

Funny how that happens, huh? Lol




After our candy holiday and recent binging / pie / leftovers for dayzzzz holiday (maybe you still have some?) I wanted to bring you something extra special today -- a 42 minute workshop all about achieving fat loss goals during the holiday season.



This workshop is from late 2023 inside The After Party (my monthly membership group that everyone who completes TRANSFORM: Body + Mind gets access too plus a free month inside of). The tips and tricks still apply and I'm hoping you get something -- or a lot of somethings -- out of it. While it's a video, it's just my talking head. Feel free to just put on some headphones and just listen like a podcast during your commute, during a walk or while you get some things done around the house. 



Start watching / listening now



XO,
Tara



If your 2025 goals include better lab work, health, energy and feeling incredible in your skin but TRANSFORM is just not in the budget right now, check out Jumpstart. This is a self-paced mini metabolism-boosting course. Designed to be completed in 5 days, you really can take as long as you'd like as it's totally self-paced. This is perfect for those who have not yet taken my signature course and at $37, it's a more doable price point for many. <3 

Can we really age backwards?

Is senescence the hidden roadblock to metabolic health?

I know you're all about staying youthful, energized, and metabolically on fire, so let me introduce you to one of the most fascinating (and sneaky) things happening in your body: cellular senescence. Let’s dive deep into the science of aging, and actually — it’s a bit more exciting than you might think. Plus, there’s hope on the horizon to reverse it!

What’s Happening in Your Cells?

As you age, your body becomes a little less “spring chicken” and a lot more “old + tired.” Enter senescent cells: basically, the body’s biological “retirement plan.” These cells get stuck in a state where they stop dividing but don’t die off like they’re supposed to. And here’s the kicker: they don’t just sit there quietly. They start pumping out inflammatory signals that mess with your metabolism, your immune system, and basically everything important in your body.

Think of them as unwanted guests who overstay their welcome—except they’re wrecking your insulin sensitivity, speeding up fat storage, and making it way harder to build muscle. They’re like the body’s version of a slow leak in a tire—you don’t always notice it until it’s too late.

The Sneaky Truth About Senescence

You know how we talk about aging? Well, senescence is a huge part of the process. And here’s where things get interesting: senescent cells aren’t just linked to wrinkly skin or graying hair—they’re directly tied to chronic conditions like metabolic syndrome, type 2 diabetes, cardiovascular disease, and even neurodegeneration. These cells get comfy in your tissues and start signaling to other cells to “join the party,” causing inflammation to go through the roof.

But—and here's the nerdy twist—we now know senolytics might be the game-changer in this whole aging thing. Senolytics are compounds that target and eliminate these senescent cells before they can wreak havoc. That’s right: we can actively clean up these rogue cells and possibly slow down, or even reverse, some of the negative effects of aging.

Enter Senolytics: Your New Best Friend

You’ve heard of antioxidants and anti-inflammatory supplements to fight off aging, right? Well, welcome to the world of senolytics. These are compounds that specifically target and remove those aging cells (bye-bye senescent cells, see ya!). Some natural senolytics you might want to consider are:

• Exercise

• Fasting

• Sauna

• Fisetin (found in strawberries, apples, and onions)

• Quercetin (found in apples, onions, and citrus fruits)

• Dasatinib (a compound still in clinical trials, but promising)

Studies have shown that these habits / compounds may be able to promote longevity by actually cleaning up cellular debris and turning down that pesky inflammation that speeds up aging and damages your metabolism.

How Does This Relate to Your Metabolism?

Well, if we’re talking about boosting metabolism and reversing metabolic decline, it turns out that cleaning out these senescent cells is key. These cells disrupt insulin sensitivity, which leads to blood sugar dysregulation, weight gain, and even fat storage. By getting rid of them, we might help your cells become more responsive to insulin again, which means better blood sugar control and potentially faster fat burning.

And it’s not just about the physical stuff, either. Senescence impacts how your brain ages, too. It can contribute to neurodegenerative diseases, which is why targeting senescent cells isn’t just about looking younger, it’s about feeling younger and maintaining your sharp mental edge as you age.



Ready to Supercharge Your Metabolism and Turn Back Time?



It’s time to clean up your cellular clutter and get your metabolism back on track. That’s exactly what we focus on in my TRANSFORM: Body + Mind program. This isn’t just another “weight loss” course—it’s a 28-day metabolism-boosting deep dive into rewiring your body and mind for health, energy, and longevity.

In TRANSFORM, we work with strategies that go beyond the basics: cellular health, insulin sensitivity, and hormonal balance. We’ll tackle individualized intermittent fasting, metabolic workouts, and dive into nutrition and lifestyle changes that target the root causes of sluggish metabolism and aging. You’ll have an action plan that supports your body at a cellular level—and watch the transformation unfold ... and last!

You don’t have to just “accept” aging or metabolic decline. We can work together to RESET your metabolism, improve your energy, enhance your longevity, and achieve your body composition goals without restrictive dieting. Join us for the next round of TRANSFORM: Body + Mind and let’s start working on those senescent cells (and everything else). 💥

The next round begins in January and right now (for a limited Black Friday deal), you can join that round and get early access -- before everyone else -- so you can start to make progress even before the year closes out!

Stay curious + nerdy.

Happy Thanksgiving,
Tara



P.S. This is as good of a time as any to tell you how grateful I am for YOU! You're here. You let me nerd out with you week after week about longevity, metabolism, fat loss, nutrition, fitness, holistic health, skincare, motherhood, mindset and ... the rest of life. I know I can't see you and you can't see me but I'm a real person (haha!) typing out every piece of content I share (often while chatting with a child at the same time ... homeschooling life!) in hopes of truly helping someone or someones, regardless of whether or not we ever get to work together. Thank you for hanging with me. I know you're not all willy nilly about where you spend your time that and for that, I'm grateful. :-)

2024 Holiday Gift Guide

It's that time of year!

Remember when I made my first holiday gift guide for you last year? Well it's back by popular demand ... and I've updated it! Some items are the same and many are new. You can check it out right here.



Holiday Cheers,
Tara

It's Election Day

So for today, let’s laugh together because we all need that!

• What do you call a factory that makes good products?
  A satisfactory
  

• Why did the scarecrow win an award?
  Because he was outstanding in his field
  

• Why don’t skeletons fight each other?
  They don’t have the guts
  

• What did one wall say to the other wall?
  I’ll meet you at the corner
  

• Why can’t you give Elsa a balloon?
  Because she will let it go
  

• Why did the bicycle fall over?
  It was two-tired
  

• Why did the math book look sad?
  Because it had too many problems
  

• What do you call a fish with no eyes?
  Fsh
  

• How do you organize a space party?
  You planet
  

• What’s orange and sounds like a parrot?
  A carrot
  

• Why did the computer go to the doctor?
  Because it had a virus
  

• What did the ocean say to the beach?
  Nothing, it just waved
  

• Why was the math teacher suspicious of prime numbers?
  Because they were acting odd
  

• What do you call an alligator in a vest?
  An investigator
  

• Why did the stadium get hot after the game?
  All of the fans left
  

• How do you catch a squirrel?
  Climb a tree and act like a nut
  

• What did the grape do when it got stepped on?
  Nothing, it just let out a little wine
  

• Why are elevator jokes so good?
  They work on many levels
  
  
  
  And just in case you were hoping for a little "regular" health stuff today too, here are a few recent topics we discussed on social media. Maybe you missed one or all?
  
  
  I shared this post last week about outdated and updated health / fat loss protocols.
  
  This one recently about lab work
  
  And this guy about my unusual thinking around the cost of food
  
  
  
  XO,
  Tara
  
  
  
  
  P.S. Ready to feel incredible about your health and body composition? I now, proudly, have 3 options for ya at all different price points:
  
  1) Jumpstart
  2) TRANSFORM: Body + Mind
  3) 1:1 coaching

Comprehensive Lab Analysis

Are we seeing the whole picture?

When it comes to your health, a single lab result is like a puzzle piece—important on its own, but lacking meaning without the rest of the picture. Unfortunately, many healthcare practitioners tend to view lab results in isolation, treating each number as a stand-alone entity rather than part of a comprehensive narrative about your well-being. This siloed approach can overlook crucial insights that come from examining all your lab work together alongside your symptoms, health history, family history, and individual goals.

Many people are familiar with the term "normal" ranges on lab tests, but what's often overlooked is the distinction between "normal" and "optimum" levels. (Discussed normal vs. optimal labs here). Normal levels indicate what’s typical for the general population, but optimal levels are tailored to your unique physiology and health objectives. For example, a thyroid level may fall within the normal range, but if you still experience fatigue and weight gain, that number might not be optimal for you. Or, you could have a fasting blood sugar level of 99 and be labeled "normal", but be well on your way to prediabetes. This is where a holistic analysis can reveal underlying issues that a singular result might hide. And this is why I offer a second set of eyes for a comprehensive lab analysis in my work with 1:1 coaching clients.

Consider this: Your cholesterol levels, blood sugar, and inflammatory markers all tell a story about your metabolic health. When examined together, these results can provide insights into potential risks for heart disease or diabetes, guiding you toward proactive measures that might not have been apparent if each test was considered in isolation. Additionally, your personal health history and family background are crucial elements that help inform what those numbers mean for you specifically.



Let's look at a case study, shall we?

Imagine a person with elevated homocysteine levels, insulin resistance, and a cluster of symptoms both past and present: anxiety, depression, ADHD, motion sickness, and severe morning sickness or hyperemesis gravidarum. They may also experience heightened sensitivities to medications and chemicals, seasonal allergies, asthma, or eczema, along with some sensory processing issues. Despite their efforts, they seem to have to work much harder to achieve health and body goals, moving the needle only marginally.

In this case, the combination of symptoms could indicate an underlying issue, such as an MTHFR gene mutation, which affects folate metabolism (and a whole lot more!) and can be present in about 10-15% of the population. This mutation may lead to histamine intolerance and Mast Cell Activation Syndrome (MCAS), resulting in a cascade of health challenges that often go unrecognized.

If homocysteine or insulin levels aren't checked, or if an extensive health history isn’t taken, this critical information may be overlooked. Unfortunately, even when these factors are documented, many healthcare practitioners might still miss the connection between the symptoms and the potential genetic predisposition, leaving patients without the answers they desperately need.

Health is not one-size-fits-all. Individual goals play a significant role in interpreting lab results. Whether you're aiming for weight loss, improved energy levels, or enhanced athletic performance, your optimal lab values will differ from someone else’s. By approaching your lab work holistically, you can develop a more personalized health strategy that aligns with your specific aspirations.

So, the next time you receive lab results, consider bringing them to your healthcare provider as part of a broader discussion about your health journey. Be curious, ask them to look at the complete picture and determine if there are any noticeable connections between results, symptoms, and your personal history. This collaborative approach can unlock insights that empower you to take charge of your health like never before.

Remember, health is a journey, not a destination. By thinking about your lab work as a cohesive whole, you can better navigate your path to optimal wellness.



XO,
Tara



P.S. Are you ready to kickstart your metabolic health journey? If you’re looking to take control of your well-being and transform your life, I’m excited to introduce my brand new mini course, TRANSFORM: Jumpstart! This engaging DIY mini course is perfect for those with fat loss or health optimization goals, as well as anyone waiting for the next round of TRANSFORM: Body + Mind to begin—or for whom the full course just isn’t in the budget at this time. Think of Jumpstart as a prequel to TRANSFORM: Body + Mind with a DIY learning experience that sets the stage for your health journey. Don’t miss this opportunity to get started on feeling incredible—let’s jump in!

What's up with ultra-processed food?

With the health caucus In D.C. a couple of weeks ago and the petition of over 400,000 marched to Kellogg's asking for them to drop the artificial dyes / ingredients in MI last week, "ultra-processed" food seems to be on most people's minds lately.


And for great reason!


You might be asking, “What’s the big deal?” First off, let’s clarify what we mean by “ultra-processed.” The term refers to foods that have been significantly altered from their original form. These are often loaded with additives like sweeteners, preservatives, colorings, emulsifiers and flavor enhancers. Think of your favorite convenience foods: instant noodles, sugary cereals, middle aisle bread, frozen dinners, crackers with 25 ingredients.... They may taste good and be super convenient, but they come with a hidden cost. 



It's pretty wild that we as a society have gotten to the point where we often don't know what's in the food we eat. We'd never take a random pill from a stranger but when we aren't aware of what we're consuming, that's pretty much what we're doing!



Ultra-processed foods got a shout out or 2 in this poem I recently wrote and shared on Instagram.

Examples of Ultra-processed Foods:

• Most pre-made drinks and sodas

• Packaged snacks (think chips and cookies)

• Instant soups and noodles

• Processed meats (like hot dogs and deli meats)

• Ready-to-eat meals

• Many (not all) foods sold in boxes or bags -- check ingredients

• Most food items with more than 5 or 6 ingredients (exceptions? Sure! Example: If you find a pre-made tomato sauce with 10 ingredients and they're all ingredients you'd use if you were to make it yourself in your kitchen -- like tomatoes, veggies, olive oil, spices and herbs -- that would be considered more minimally processed)

Research shows that ultra-processed foods can contribute to a variety of health issues, including:

1. Weight Gain and Obesity: Ultra-processed foods are often high in calories and low in nutrients. They can lead to overeating because they’re engineered to be hyper-palatable—meaning they hit all the pleasure points in our brains. They're actually designed to hijack your hunger hormones and bypass your satiety signals. Not only that, but our body senses that we're still missing the nutrients that were missing / stripped from the ultra-processed foods so hunger and cravings stay high until that threshold has been met as well.
   

2. Metabolic Syndrome: This cluster of conditions (high blood pressure, high blood sugar, excess body fat around the waist, and maladaptive lipids / cholesterol) has been linked to diets high in ultra-processed foods.
   

3. Inflammation: Studies suggest that these foods can promote chronic inflammation in the body, which is a root cause and risk factor for many diseases.
   

4. Gut Health Issues: A diet high in ultra-processed foods can negatively impact gut microbiota and the integrity of the gut lining, potentially leading to digestive issues, affecting mental health, metabolic function and other health and body composition goals.

This is YOUR life. You don’t have to give up your favorite foods or throw away everything in your pantry. Instead, you might think about searching for a less processed alternative when you finish the containers / packages you currently have. If working within a tight budget, I find making some more food at home helps offset some of the additional cost of purchasing some higher quality convenient items. Example: maybe you swap your Ritz crackers for Mary's Gone Crackers (costs more) and take jam off next week's grocery list, making your own from some fruit and chia seeds you already have in your home (saves $).


Here are some simple swaps to help you transition to less processed versions while keeping things tasty and enjoyable:

1. Instead of Sugary Cereals: Try oatmeal with egg whites or protein powder mixed in and nuts or nut butter. You’ll get more fiber and nutrients without the sugar crash.

2. Instead of Packaged Snacks: Go for whole fruits with nuts or seeds, veggie sticks with hummus, or homemade popcorn seasoned with your favorite spices and an organic meat stick. They’re satisfying and nutritious.

3. Instead of Instant Noodles: Opt for lupini bean or lentil pasta or quinoa tossed with your favorite vegetables, protein source and a homemade sauce. It’s quick, easy, and way more wholesome.

4. Instead of Processed Meats: Choose fresh, lean proteins like chicken, fish, or legumes. They’re versatile and can be seasoned to fit any dish / cuisine.

5. Instead of Frozen Meals: Make a batch of your favorite dish (like chili or stir-fry) and freeze portions for busy days. You’ll know exactly what’s in it.
   
   

Bonus: These tips won't keep you tied to the kitchen and will likely also save you money as you make progress on your optimal health and body composition goals. Transitioning to less ultra-processed foods doesn’t have to be daunting. It’s all about making informed choices and enjoying the progress. 



Be creative about reducing ultra-processed foods in your life and ... enjoy the increased vibrancy!



XO,
Tara



P.S. If you need help achieving your health + body composition goals, there are two ways we can work together:

1) 1:1 coaching (spots are limited... fill out this application if you are ready to commit.

2) TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. Waitlist is open now for the January round.

5 unusual tips for fat loss now

So you wanna lose some excess body fat?

(If you don't want to "lose weight" or "tone up" at all, then you might wanna skip this one and come party with us again next week.)




The planners tell me they are wishing their Summer weight loss plan worked better ... or that the results stayed and many others have just about decided to give up on their goals until the New Year. Problem is, every 1200 calorie diet, Optavia, diet pills, daily bootcamp classes or endless treadmill time are all risk factors that unfortunately can lead to chronic disease and / or autoimmunity years and decades in the future ... plus weight loss resistance which is the exact opposite of what the goal was.



Luckily, we know more now and we can evolve our strategies accordingly (even though most people will be continuing to use misinformed and outdated tactics for way longer than I'd like to even imagine).



Fat loss happens best when we work within what we know to be optimal fat loss conditions. This means we're aiming to lose excess body fat but not more (not muscle mass or bone...) so it requires a specific pace. Go too fast and you're losing weight for sure, but not the kinda weight you want to be losing. Here are some tips:




1) Eat more at mealtimes. I know if you want to lose weight, you think a 350 calorie meal is superior to a 600 calorie meal. I'm not a fan of counting calories but to more easily paint this picture, stay with me here. If you eat the 350-calorie meals, 1 of 2 things will happen -- 1, you'll end up being so hungry later that night, on the weekend, on holidays, or vacations that you'll feel yourself losing control around food and overeating. Or if you're so darn stubborn and manage not to ever overeat, your metabolic rate will drop in order to compensate. This means your thyroid will probably become sluggish, you might feel colder, weak, fatigued, low libido, and you will begin gaining weight with much less calories than you used to. Your goal here is to eat meals big enough and balanced enough that they keep you nice and satiated for at least 4 hours.



2) Be mindful of blood sugar. Yes, energy in energy out matters for weight loss. Also true ... not all weight lost is the same. If you want to maximize FAT loss, you need to make sure you are not riding the blood sugar rollercoaster all day everyday. This means you eat protein, fat and fiber at every single meal. It means you keep carb intake moderate. It means you understand that it's best to not eat carbs alone (no bananas or coffee with sugar on your way out the door). It also means that you understand we have an upper limit to what we can use before it gets stored away as fat. Keep carbohydrate-containing meals to 25-35g net carbs if you're a woman (35-50g net carbs for most men). More than that and you'll likely be storing the extra as fat. A "healthy" acai bowl or green juice can often contain 50-100+ grams of carbs / sugar! "Healthy" can be deceiving. 



3) Pick up weights. Weightlifting burns more calories than cardio. "What Tara? I always heard it's the opposite!" Well yes, if you're looking at it in a short-sighted way. Cardio tends to burn more calories in that one exercise session compared to a similar length session of weightlifting. However, the extra calorie burn stops when you stop moving with cardio. Yet when you increase your muscle mass by strength training, your metabolic rate for THE ENTIRE DAY, NIGHT, AND EVEN REST DAYS is elevated. Keep your cardio in because you love your lungs and heart and being alive. But it's not a great exercise focus for fat loss goals. Strength training is.



4) Move your body. Walking isn't your exercise (unless you're walking at a pace that makes it hard to carry out a conversation), but hopefully it's still a part of your days! Yes, even as our days get shorter and colder. We need our exercise (cardio, strength) and then we need our active lifestyle too (walking, gardening, dancing, yoga, playing tag with the kids or grandkids, standing while watching that live music or game, carrying groceries in.) By making the non-exercise parts of your day more active, you will notice a WAY bigger boost in your metabolic rate. 



5) Daily sunshine and grounding. When we have excess body fat stored up in an amount that's more than optimal health levels and want to do something about that, we need to be thinking about improving our energy usage. We lose fat when we use it up. We use it up when better and more quickly when the batteries of our cells -- our mitochondria -- are abundant and in great working order. Heat and cold exposure help with this, so there are bonus tips. ;-P But also getting your skin to come in contact with the Earth everyday. Ideally for nice chunks of time as we're really evolved to be outdoors mostly, but anything is better than nothing! If you're currently inside all day, you can start by committing to 5 minutes outdoors, standing in the grass barefoot and go up from there. This "charges" your cell's batteries in a way that allows them to utilize more energy / fuel / food. Meaning, this will improve your metabolic health and help with fat loss efforts. If it's in the budget, you could consider getting a grounding bedsheet or grounding mat for some grounding benefits in your home / while you're in bed at night. Here are the ones we have. (You can use code GWTARA for 10% off). I still prioritize getting my bare feet on the Earth often, but getting a bonus 7+ hours of grounding while in bed / asleep is wonderful. No EMFs. Just plugs into the grounding port only (bottom hole) of any 3-prong electrical outlet.



And a bonus one that didn't make the list because it's not unusual is .... SLEEP. It's arguably the most important as it will influence all the rest.



Which of these are you already doing? Which will you be focusing on? Hope you found this helpful! Please note ... this is 1 tiny sliver of the types of things we discuss in much greater detail in my 28-day metabolism-boosting course, TRANSFORM: Body + Mind. The next round starts in January. If you're interested in learning more, check out the link and hop on the waitlist for any special offers and a discount code when the cart opens.



XO,
Tara



P.S. I've been working hard on something for you and it's almost ready! For those who are patiently waiting for the next round of TRANSFORM and want to get the ball rolling in the meantime or who have been looking for metabolic help on a smaller budget, stay tuned. I'll be sharing details soon! ;-)

Balancing meals for fat loss goals

I put a "Whatcha wanna talk about today?" question box up in my instagram stories last week.

Did you catch it? I like to do that sometimes because 1) it helps when I'm having a block in creativity and 2) I don't have to read minds when you actually tell me what you need my help with! Win win.




While I answered the questions up in stories there, this one question I decided to share in this newsletter so that I could really pull back the curtain and help in a better way than a 60-second story.



"Can you help us put together PFF meals?"




That was the question. My answer: yes! Let's do this.



If I've been visiting your inbox weekly for a while now, you know all about PFF + intentional carbs. Basically, what I find works best for most people most of the time is when all meals have appropriate amounts of protein, fat and fiber. Starchy carbs require a slightly different approach as not everyone thrives with them at every single meal. A sedentary person, for example, might find they do best with one PFF meal and 2 PFF + intentional carb meals per day.



We dive into this MUCH deeper in TRANSFORM: Body + Mind. This is week 3 for the current TRANSFORMERS and they're crushing it! Hop on the waitlist if you'd like to be notified of the next chance to join. I teach the science and give all the tools and guidance and then you get to decide how you want to eat, what you want to eat, how you want to move your body, etc. So while it isn't custom -- it's a group course -- I do teach about the variables and who might need more carbs and why, for example.



So let's say you get the whole PFF + intentional carb premise but you don't know how to actually make meals out of the various components? The optional meal plans and recipe collections in TRANSFORM: Body + Mind will be great resources for you! But I want to give you some of the basics NOW and FOR FREE while you may be waiting for the next round.


If you're creating a PFF meal, pick 1 thing from each the protein, fat and fiber categories below. If it's a PFF + intentional carb meal, add a carb on top of that. 


Here are a bunch of ideas for each category:


Protein
(One portion is 20-40g+ or about 4-5 oz of meat or fish)

• Chicken

• Turkey

• Beef

• Greek yogurt

• Cottage cheese

• Eqqs (1 full egg plus 1 cup egg whites)

• Salmon

• Shrimp

• Tuna

• Pork

• Deli meat

• Protein powder

• Edamame

• Tofu

• Tempeh

• Other meat or seafood

• 4 T nutritional yeast

Fat
(One portion is about 10g fat. Aim for 1-3 portions per meal, depending on goals)

• 1 T olive oil / avocado oil / coconut oil / butter / ghee / mayo

• 1 oz cheese

• 8-10 olives

• 1/4 cup nuts

• 2 T nut or seed butter

• 2 T seeds (chia, flax, hemp, sesame, pumpkin)

• 1/2 cup coconut milk

• 1-2 T heavy cream

• 1/2 medium avocado

Fiber
(One portion is at least 5g fiber)

• Spinach

• Arugula

• Lettuce

• Celery

• Carrots

• Cabbage

• Asparagus

• Brussels

• Broccoli

• Sprouts / microgreens

• Cauliflower

• Tomatoes

• Zucchini

• Mushrooms

• Onions

• Kale

• Bok choy

• Swiss chard

• Collard greens

• Green beans

• Cucumbers

• Bell peppers

• Other non-starchy veggies

• Acacia fiber

• 2 T chia / flax / basil seeds

Carbs
(One portion is 25-35g net carbs ... or about 1/2 - 3/4 cup -- cooked, if applicable. These options have fiber too! But they also count as an "intentional carb".)

• All fruit

• Beans

• Lentils

• Chickpea or lentil pasta

• Quinoa

• Corn

• Oatmeal

• Rice

• Peas

• Potatoes

• Sweet potatoes

• Beets

• Pumpkin

• Butternut squash

• High fiber crackers (like Mary's Gone Crackers)

• High fiber bread (1 slice)

Use this to comb through recipes or even take out and restaurant meals to make tweaks or make it really easy and just build your plate with this method. Hope you LOVE how you feel with more balanced, PFF-friendly meals!



XO,
Tara

Fat loss: a podcast series

Fat Loss: a podcast series

Just wrapped up another super-exciting course launch at Tara Allen Health. One thing I typically do when I'm in 'launch mode' for that one week, several times a year is I tend to do more live videos on social media. My goals with this are 1, to share more context about what I do in the course and why I do it so differently. 2, I'm more present for those who have questions. And 3, I want to make sure that even if you and I never get to work together, you still have lots of actionable tips to implement on your own. If you're a TRANSFORM alum, these lives might serve as good reminders for you as well. ;-)



But maybe you missed them? So I wanted to drop them here in a blog this week. Feel free to select just the topics that sound interesting to you or listen to them all in order as a learning series. You don't need to stare at my face! Haha. Pop in some headphones and take me along on a walk, while you're doing housework or even just listen on your commute.



Only thing is ... all the talk about enrollment for TRANSFORM: Body + Mind being open is no longer applicable. We actually began last week. The next round will be in January though so don't feel like you missed out. You can now hop on the waitlist for that round if you'd like. You mayyyy have the opportunity to join that round early. Stay tuned. ;-)



Ok, here we go ...


Episode 1. Sneaky signs of metabolic dysfunction

Episode 2. 8 tips for those looking to lose 10 lbs or less of excess body fat

Episode 3. 7 things to do for fat loss goals of 15 - 100+ lbs.

Episode 4. 13 reasons you’re giving yourself cravings and what to do about it

Episode 5. Mitochondrial biogenesis and why it matters for your goals



Hope this helps!


XO,
Tara

Sick season, 2024

Back to school time is usually the marker of the beginning of "sick season" or "cold and flu" season.

To some extent it's normal, all the sickness. We're humans. I believe there's likely also still a bit of catch-up happening too as a result of some of the protocols and practices that have been in place the past few years as well. So if you, your kids, or everyone seems to start getting sick even more than usual, it makes a lot of sense.


Here's how viruses work ... you get sick, you build some immunity (an army of soldiers ready to fight that particular germ, as I tell our kids). In most cases, you will have repeated passing exposures to that germ that will remind your "army" to stay strong. This could be that you have Influenza A, get sick, get better, and then walk past someone in the grocery store a month later who is contagious with Influenza A and get a brief exposure. You don't get sick that time, but that brief exposure keeps that very specific germ-army on alert. However, if you get Influenza A, get sick, get better, and then never meet another Influenza germ again for years, you can bet that the next time you DO come in contact with it, you'll get sick again b/c each germ-specific army only stays strong for as long as it thinks it needs to before it dismantles. (A bit ... I'm simplifying this whole process a little so you're not reading a biology textbook when you just want tips on a healthy immune system).



Ok, so if you or your loved ones are getting sick more frequently than normal, it could be because most of us had less 'germ exposures' in general over the past couple of years than usual and most of of our armies are weaker than they'd normally be.


Or, it could be that your immune system is in need of a a little TLC. Or maybe both.



Regardless, remember that we are meant to get sick sometimes. It's a chance to reset and re-evaluate things. And even though it sucks or is at least inconvenient, our bodies usually fight the germs off without us even having to micromanage. Pretty freaking incredible.


The beautiful thing is the "plan" I follow to keep my immune system boosted overlaps a whole lot with what I do for metabolic health. When we dive DEEP into how to achieve your fat loss or "toning up" goals in TRANSFORM: Body + Mind, the approach is through improving our health all around ... including immunity! Isn't that so awesome? The protocols that will get you your "body goals" will be the same protocols as a "longevity" or "health" plan, if you know what you're doing. ;-) If you're signed up for TRANSFORM this round (cart closes tomorrow!), you will absolutely know what you're doing.



Here are a few of my sick season staples:

• When feeling great or otherwise, we wash our hands with fragrance-free soap and water, no Purell or anti-bacterial soap. Rather than mess with our skin's barrier / microbiome and make our immune system weaker, I prefer to keep that intact. Soap acts to lift germs off of the skin and the friction of rubbing our hands under the water will wash them away without being too harsh.

• Nasal breathing. Our nose humidifies and filters germs out of the air we breathe before it gets to our lungs. Our mouth does no such thing. The more you breathe through your mouth, the more opportunity you give the germs to invade and take over. Many people are nasal breathers during the day but mouth breathers at night. Mouth-taping, tongue posture or even myofunctional therapy would be some things to consider.

• Sleep! Our immune system function drops pretty dramatically even after 1 night of poor sleep. I know we can't get great sleep every single night, but most of us can do better in this category.

• Resilience. Heat + cold exposure throughout the year helps our body build up resilience. The cold of winter is less of a shock if we have been priming it for cold with intentional exposures a few times a week. Skip this when sleep is low, stress is high, or you're already under the weather.

• Stress. Cortisol is released when we are stressed and while it's not a bad thing, it does become problematic when it's elevated too high or too often. It will cause insulin resistance and lower your immunity. We have less control over how much stress we are exposed to (though definitely some control there!), and much more over how we train ourselves to deal with it. Just having a regular practice of journaling, meditating, gratitude, spiritual practice, and working on emotional management can be life-changing. Also, consider whether you're causing excess physical stress with fasts that are longer than your body can healthfully handle, overexercising, too much coffee, or under-eating. These things will all jack up cortisol and lower your immune response.

• Nutrition. If you're eating a bunch of processed food, lots more sugar / carbs than you need, and drinking alcohol, your immunity will be tanked. I'd never suggest skipping ALL of those things ALL the time, but most people need to be more realistic about what moderation looks like for their goals. Blood sugar management is important for a robust (yet not over-reactive) immune system.

• I don't force food for myself or my kids when we're sick. I lean heavily on appetite. Hungry? Eat. Not hungry? Don't eat. Your body will let you know when it's ready for food.

• Hydrate! This I do much differently. Even if not thirsty, I will be mindful of staying hydrated. If not able to drink as much volume or if there is sweating (from fevers breaking), vomiting, or diarrhea, or an aversion to plain water, I add electrolytes. I love Redmond's Relyte brand and LMNT brand and will often use just partial servings spread out throughout the day.

• Exercise. If you have a fever, congested lungs, or are vomiting / diarrhea, definitely skip your workouts until those things have been gone at least a full day or so. If it's just a little cold or minor, lingering symptoms and you're making sure you're eating well, sleeping well, hydrating yourself, and you're feeling up to getting in a shorter, less intense workout, it's probably ok.

• Sunshine and fresh air. Being out in the sun used to be our default, now it's something we have to consciously seek out. Sun and fresh air each speak to our body in multiple and specific ways, influencing hormones, fertility, moods, bone health, blood sugar management, metabolic rate, heart health, immunity and more. It evens helps remove stains from clothing! Is there anything the sun can't do?? We make outdoor time a part of every single day, even on the yucky or cold weather days (we still get the benefits of the sun through the clouds).

• Movement. Move everyday if at all possible! Even a little walk or some stretching every hour or so will help keep your lymph flowing so your body can get rid of those germs for you.

• Supplements. I maintain my normal supplements as long as I'm able to eat something b/c many (like fat-soluble vitamins) need food to be absorbed and I'd feel nauseous if I took my zinc, for example, on an empty stomach. Some that I take for immunity (you should only take what makes sense for your body, your deficiencies, etc.) are vitamin C, vitamin D, zinc, quercetin, magnesium, omega 3s, turmeric, NAC.

• Mega-dosing. I typically avoid mega-dosing. My goal when I'm sick is a bit unusual ... I don't necessarily want to get better as fast as possible. I mean, I do in the moment of course lol, but ultimately since I'm already sick I want to make the most of it by mounting a potent immune response. Basically, I want a strong 'germ army' to form and don't want to interfere with this process by trying to micromanage everything or supplement my way out of that immune response. TLC, yes. Overriding important cellular processes that would set me up better in the future? No.

• Warm liquids. There's something to be said for hot tea or chicken soup when you're sick. Not only can it be comforting and hydrating, but breathing in some of the warm steam into our nose can help kill off some of the germs that are still hanging out there and haven't affected you systemically, yet.

• Fevers. I LOVE good fever. I know that's a weird thing to say and I know it doesn't feel good, but it's such an intelligent thing our bodies do sometimes ... turning up the temperature to kill off the germs. While rare, fevers can occasionally become dangerously high (especially in children), so I just monitor but do not give fever reducers. Exceptions? Sure. It hasn't happened to us yet (knock on wood), but if one of our children was SO uncomfortable b/c of their fever and needed a little relief to relax their body or get some sleep, I'd consider temporarily reducing it (probably with non-pharmaceutical methods at first and pharmaceutical if we deem it to be necessary). Otherwise we just do lots of comfort in other ways, snuggles, etc.

• Important mindset piece: we're not "sick" or "not sick", we are constantly fighting off germs everyday, but sometimes our body wins the battle without us noticing and sometimes it requires a bigger fight and we can feel it.

• Another mindset piece: we can assume we and everyone we know will get sick several times a year. If it ends up being less, great! If it's more, it's a good opportunity to consider why. Maybe it's bound to happen now b/c of the less exposure to people / crowds we've had in recent years. Maybe it's that there's been too much sugar and alcohol and not enough sleep and we can tweak those things if we want to. But regular ol' viruses getting us from time-to-time is just real life. Even the healthiest people still get sick. In fact, some holistic docs say that there's a health benefit to getting sick at least occasionally.

So there ya have it. We all get sick sometimes. And this is a lot of what I do for myself and my family in general and when any of us are under-the-weather. Hope you found it helpful and hope you get through this "sick season" as smoothly as possible. If you're joining us for this round of TRANSFORM -- the last of 2024 -- we'll be diving into all of this with the fat loss and longevity lens on. Immunity is just a welcomed side effect. ;-) 



XO,
Tara

Protein is magical

It's pretty hard not to think so when you know about even SOME of the things it does:

• Most satiating macronutrient ... meaning, helps us feel full + satisfied between meals when we've had enough

• Helps reduce cravings

• Contributes to muscle growth and maintenance which is incredibly important for blood sugar control and metabolic rate.

• Requires more energy (calories) to digest than any other macronutrient -- meaning, you eat protein and you burn more calories simply by digesting said protein

• Helps us heal faster

• Improves skin, nails and hair

• Used as building blocks for many different biological "parts" and processes

So yeah ... pretty darn magical! Also pretty darn difficult to get in enough overall for the day or in each meal in this current day + age. Here are a few of my favorite tips and tricks that can help bridge the gaps and get you enough protein:

1. Get 30-40g protein with breakfast everyday, non-negotiable. This ensures you're off to a great start and can help manage hunger + cravings all day.

2. Bring a high quality protein bar with you in your bag or purse for an afternoon snack or a 'just in case' addition to an otherwise lower protein meal. I like Raw Rev Glo bars in creamy peanut butter and sea salt. I like the flavor but also that flavor has more protein and less sugar than their other flavors. I like that it has protein, fat and fiber but is pretty low in carbs (so I can always add whatever carb I want alongside). I am also impressed by their higher quality and short list of ingredients. Another bar I like: Aloha.

3. Consider grabbing an unflavored protein powder (like Truvani) to add to savory meals like soups, stews, dips, etc. This can turn a low protein vegetarian meal into one that now covers all bases.

4. Protein smoothies ... have another (maybe flavored this time?) protein powder like Truvani or your favorite whey protein to use in smoothies for a meal on-the-go. Make sure you have plenty of fat, fiber, add some fruit for intentional carbs, that protein and liquid and you've got the equivalent of a full meal in minutes. My suggestion: use more than 1 scoop! Most protein powders have about 20g per scoop. This is why I use 1.5 - 2 scoops usually. Such an easy way to get in 30-40g.

5. Bring a packet of collagen peptides in your bag or purse to add to your coffee at the office.

6. Grab a meat stick to have alongside a meal to up the protein intake.

7. Add a cup of egg whites to your 1 scrambled egg to take that meal from 6g of protein to 32g.

8. Grab canned tuna, chicken, sardines for super-quick sources of protein.

9. If you're a vegan, consider that most plant protein is higher in carbs than protein (like beans, legumes). In order to get enough protein without overdoing the carbs and robbing from your metabolic health, you'll likely need to get some of your protein each day from something like (organic, sprouted) tofu and / or supplement using protein powders.

Here's a delicious soup recipe that has 20g protein as is with the bone broth. Feel free to add another source such as meat, seafood, tofu. If you don't eat bone broth (vegetarian), use veggie broth instead and definitely add another source of protein -- like unflavored protein powder.



Hope this helps you hit your protein needs for the day, you healthy rockstar, you!



XO,
Tara



P.S. If you're confused about how to balance your meals altogether or find that you're having trouble reaching or maintaining your goals on your own, enrollment for TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course -- is starting tomorrow for the final round of 2024! Stay tuned. I'll shoot you a note when sign ups begin.

The Ber Month Project

The Ber Month Project

It's a silly name for a very exciting movement. 



It's the first week of September, then we have October, November and December to round out the year. These are the months most people start to slip up and feel they're "off the bandwagon" -- the holiday months filled with candy, pie, cookies alcohol, spending, seasonal affective disorder and clutter. But what if this year you did it WAY differently? What if you were intentional about going out with a bang? What if you kept it light and playful instead of rigid and boring ... something like, "I wonder who I can become in 4 months and how much fun it could be?"



This 'movement' was born out of my own selfish desire and since company is fun, I wanted to invite you to join me as well. There is nothing to sign up for, we're just going to be upleveling side-by-side and keeping the energy up by chatting about here in my newsletters and on instagram (likely in stories mostly). 



So to kick it off ....



How great can you make these 4 months?

How much fun can you have?

How much progress can you make on your goals?

How much can you change things up?

How much better can your attitude be?

How much radical acceptance can you get started on?



How much can you uplevel ... without stressing yourself out? (that's KEY)


This is not like: start a restrictive diet, workout 2 hours a day, start calling your mom everyday and organize your whole house in a week. You've tried that all-or-nothing thing before and it does.not.work!


This is more like, "Who can I become by the end of the year and how much fun can I have doing it?"



ARE YOU IN?! I hope so! I don't want to do it alone.



Some ideas:

1. Start romanticizing one meh part of your day .... like cooking / meal prep by making a playlist and lighting your favorite Fall essential oil candle.

2. No coffee until your bare feet have hit the grass and the sun kisses your face.

3. Give yourself a reward after checking off all your workouts for the month. Plan it out in advance and put it on your calendar.

4. Game-ify your decluttering: set a timer on Alexa for 5 or 10 minutes a day. Then race the clock. How much can you get done in that time?

5. Decide you're worth the investment -- join us for the September round of TRANSFORM: Body + Mind if you have fat loss, muscle-building, or health optimization goals (like lowering BP, reversing disease, lowering blood sugar, improving lipids / cholesterol ratios, improving hormone imbalances, gut health, improving mood and energy, etc.) For most of you, just this one thing will give you a radically successful Ber Month Project ... you'll be unrecognizable and unstoppable.

6. Schedule weekly check-in meetings with your partner to talk about the upcoming week and all the things. Who will call that doctor? Who can buy that gift? Any financial or budgeting goals? When can you have a date night out or plan a creative date night in? If you're feeling like it all falls on you, this is a good way to feel empowered to make things more collaborative.

7. Commit to a "no complaining" day or week. Every time you notice yourself start to complain, stop yourself, say something you're grateful for and put a dollar in an envelope. That envelope is the start of a rainy day stash -- plan an adventure for yourself or the family.

8. Be SILLY. Playful. We don't do this nearly enough and yet our kids are so good at this! Take a page from their book. Why can't we randomly text our friend or partner a joke or funny meme? Why can't we dance in the aisle of the grocery store and embarrass our family when that catchy tune comes on? Why can't we jump up on the curb and pretend it's a balance beam too? When did we get so stuffy and BORING? Not you. Not during this Ber Month Project. ;-)

9. Think outside the box. 95% of the things we think we can't change we actually can. Our schedule. The way we do things. The order. Our reactions. Our attitude. Our daily routines and habits. Our social life and calendar. Our consumption (food, alcohol, social media accounts, books). Our spending / saving / investing habits.

Our individual evolution is only limited by our self-imposed limits. Be curious about who you could be. Then be creative about how you'll get there.



If you're ready and are the social media sharing type, feel free to use hashtag #TheBerMonthProject and please tag me too so I can see what you're up to and encourage you along the way.



Here we go,
Tara



P.S. How about some brand new PFF-balanced meals for Fall? This PFF Pressure Cooker Collection has 14 meals, all gluten free, some omnivore and some plant based. They are all balanced with protein, fat, fiber and with intentional carbs accounted for for optimal results with fat loss and muscle-building. I made it for you just as a Happy almost-Fall gift. I hope you enjoy!


P.P.S. Don't have a pressure cooker? Enjoy this PFF balanced Slow Cooker Collection for some set it and forget it options this upcoming season.