✉️ 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.

"How do I stop self-sabotaging?"

Someone submitted a question in the question box in The After Party last week and it went something like this ...

"I just got back from vacay. I was planning to keep the ball rolling while I was away (looked up restaurant menus, brought some food and even had access to a hotel gym) but somehow I let it all slide and didn't stick to the plan. Now I'm back and bloated and feel like crap. I was on such a roll. Why do I keep self-sabotaging like this?"


                                                                                                                                                                               And here's the general idea of what I answered in our live Q+A...



When there is a gap between how you want to show up and how you are actually showing up, it's typically related to self-identity -- who you believe you are at the core.



At some point in your life (probably as a child) you decided that you are someone who brushes their teeth. When your parents or caregivers stopped micromanaging that for you and you started doing it regularly anyway, it became just a part of who you are. "I'm someone who brushes my teeth twice a day." You likely don't remember thinking that thought as this can all be a sneaky process. But it's part of your self-identity. If you couldn't brush your teeth at the time you normally do for some reason, you would still manage to get it in, even if a little later rather than seeing it as an excuse to skip it. You don't fall off the bandwagon of brushing your teeth. It's a constant. It's just what you do.



Some people have a self-identity that they are someone who exercises regularly, eats PFF + intentional carb meals, gets enough sleep. It doesn't mean they're "perfect", but it does mean that they never stray too far from those things because it just feels ... wrong. Off. Not in alignment with who they are (like how you'd feel if you skipped a few days of brushing your teeth). This might be hard to imagine because it's definitely NOT the status quo.



Talk to any of your friends about dessert, for example. When offered dessert, most people will say things like, "Oh I shouldn't." "It looks so good but I'm trying to be good." "I'm on a diet right now." Or even just eat the thing but do so in a way that leaves them feeling guilty because that choice felt out of their control. Nothing wrong with having some dessert! I had some most of the days when we were just away on vacation. But because my self-identity is STRONG, it was always a choice I made with confidence, knowing I was in the driver's seat and that food can be delicious, enjoyable, but does not have power over me.




If there's a gap between who you are now and who you'd like to be, the best way to close that gap is by becoming the person you want to be and making decisions as THAT person. Our brains are plastic, meaning, changeable. We can rewire them ... and we must, when we want to step up to a new level not yet achieved.




"Ugh. I really should workout right now."


Vs.


"I'm going to get my workout in now."



Verrrrrry different self-identities behind those. Person A is likely struggling with consistency when life gets busy, hard, routines are off, vacations. Person B might have no such challenges with consistency. They believe working out X days a week is just part of who they are and what makes them them. They will skip workouts if it's healthier to skip than to complete (like, say, when they have the flu) and they might be flexible (swap a workout day and a rest day so the rest day lines up with their favorite holiday, for example) but they get it in just like you get teeth brushing in.




Here's the key: you can't BS this. You can't pretend to have a certain self-identity. You have to let the evidence inform your brain of who you are now until it piles up enough to rewire your neural pathways. 



Start here: Journal HARD about the 1-year-from-now version of you. Get as specific as possible. What time do you wake up. What's your mood like? What do you wear? What is your morning like? How does it feel to be in your body? What's your energy like? What do you eat for breakfast? Write out as much detail as you can and with lots of sensory description.



Then every time a decision pops up related to your health and / or body composition goals, notice the choice today's version of you is gravitating towards. Then picture that 1-year-from-now version and imagine what choice she (or he) would make. Is there a discrepancy? Great! This is a powerful rewiring moment and the more of these discrepancies you find, the more powerful your transformation will be. Now, go with the choice the 1-year-from-now version of you would go with. Boom! Little bit of evidence that you're more like her. And .... the more evidence like that you can pile up, the quicker you actually become her (or him).



Then what? Then you've closed the gap! You become that person. You no longer have any issues with consistency. 



So what choices will the 1-year-from-now version of you make? Would she (or he) eat differently? Have a different exercise routine? Maybe a new outlook and attitude? Is she the type of person who invests in her health + goals? What time does she go to bed? Does she wait to be motivated or does she do it anyway? Is she kind + nurturing in her self talk?



And has she finally achieved her body composition goals, feels stronger than ever, confident, vibrant, playful and hopeful with lab work that most 20-somethings would drool over? :-P




Self identity isn't a sexy topic but the results of putting in work here are nothing short of sexy.




Go get 'em,
Tara




P.S. Enrollment starts in TWO weeks for the very last round of my metabolism-boosting course, TRANSFORM: Body + Mind of the year. We focus on health optimization, fat loss, muscle-building and because we work to get to the root of the issues (mitochondrial / metabolic dysfunction, oxidative stress and chronic inflammation), most people find all kinds of things improve that they weren't even focused on (skin, hair, moods, periods, menopause symptoms, blood pressure, lab work, thyroid function, PCOS ... ). It's quite a unique, comprehensive and holistic approach. You can learn more about it here and hop on the waitlist if you like things like discount codes. ;-) 

Regaining the same 20 lbs? Or 5 or 50?

Ever feel like you try something for weight loss, lose a few lbs (or 20 or 50), but inevitably gain it back?

Losing and regaining the same 5, 10, 30, 50 lbs over and over isn't fun. But ya know what's worse? Realizing that the weight you lose and the weight you regain aren't actually equal.


Most weight loss efforts are done in a way that includes lots of muscle lost alongside any fat. Oftentimes organs shrink during this unhealthy kind of weight loss too. Yikes! Yet when that weight is regained, it's typically almost entirely excess body fat gained. Rinse + repeat and you can see how you end up with a higher body fat percentage over time, even if the weight yoyos and remains within a certain range. This can be a big problem for metabolic health and body goals. But there's a way around this problem so you never have to deal with that again!



It's a big topic, so I'm bringing this video I recorded just for you on this topic out of the archives today. You can listen like a podcast if that's easier ... no need to see my mug the whole time. ;-) Check it out right here.



As I mention at the end of the video, if you'd like to get help / support / guidance and an actual freaking plan that aligns with your goals thankyouverymuch, feel free to check out more about my 28-day metabolism-boosting course, TRANSFORM: Body + Mind and 1:1 coaching.



XO,
Tara

Microplastics are ... where??

Microplastics are everywhere.

Including ... in our bodies and cells. YUCK!

But there's good news: we can make a few changes that can have a big impact.



These tiny plastic particles are everywhere—our food, water, and even the air we breathe. Microplastics can wreak havoc on our health, contributing to inflammation, oxidative stress, and hormonal imbalances, which can ultimately lead to chronic diseases and even excess body fat.

Microplastics have been found to interfere with our body's metabolism, leading to weight loss resistance. These tiny plastic particles can act as endocrine disruptors, mimicking or blocking hormones that regulate various bodily functions, including metabolism. When microplastics interfere with the hormonal signals that control hunger, satiety, and energy storage, it can lead to increased fat accumulation and difficulty in losing weight.

Additionally, microplastics can induce inflammation and oxidative stress, two conditions closely linked to metabolic dysfunction. Inflammation can impair insulin signaling, which is crucial for regulating blood sugar and fat storage. This disruption can lead to insulin resistance, a condition where the body's cells become less responsive to insulin, resulting in higher blood sugar levels and increased fat storage. Oxidative stress, caused by an imbalance of free radicals and antioxidants in the body, can damage cells and tissues, further exacerbating metabolic issues and contributing to weight gain and resistance to weight loss​.



They have also been discovered in plaque in human arteries! 

Thankfully, there are steps we can take to reduce our exposure to microplastics.


Some examples:



1) Avoid plastic containers for food and drinks. Purchase glass 'tupperware' when you're in the market to replace yours or put it on a gift wish list. Bring water in a glass or stainless bottle instead of relying on plastic water bottles. Avoid using plastic wrap on anything that will touch food -- especially when food is hot in temperature or acidic (as this leeches more of the plastic out and into your food). Stasher bags can replace ziplocks for food on-the-go. And when possible, use a barrier of unbleached parchment paper between your food and plastic (example: wrap a sandwich in the parchment paper and then into a zip lock or plastic container if that's all you have available. Try to avoid buying TV dinners in plastic but if and when you do, try transferring the meal to a pot or another container to heat up there instead of cooking in the plastic.



2) Choose natural fiber clothing when possible. This has been further down on my list because ... well, we can't tackle all the things at once! Fabrics like cotton, linen, silk, wool, hemp are natural (as opposed to polyester, nylon, acrylic which contain plastics).



3) Start to swap out personal care products for ones free from plastics as possible. "Beat the Microbead" website and app can help you wade through the options on the market to look for these.



4) Investing in a good water filter can help reduce the amount of microplastics in your drinking water. We have and love this one with the glass carafe, though we'd eventually like to get the Berkey as well for a powerless option. Unfortunately, things like a Brita or our fridge filter wasn't cutting it for our needs.

5) Tea and coffee! I love drinking herbal tea, but I won't steep it in the tea bags. Instead, I buy loose leaf tea or break open the tea bags and pour the contents into this stainless steel strainer instead. And if you use a Keurig for coffee, consider skipping the K cups and instead buying a stainless refillable K cup that you can use to fill with your favorite coffee grinds and yet continue to make 1 cup at a time.



Look, some of these options still have some plastic (like the glass tupperware having a plastic lid), but every little bit we cut back on helps! Also, we are all at different places and have different priorities and budgets. It's important we each just do what we can, as we can and with what we have. <3 



As for detoxifying from an overload of microplastics already in your system, you must make choices you feel are right for you, of course, and I recommend running options by a trusted healthcare provider. Some ways people choose to assist their bodies in detoxifying the microplastics:



1) Increasing fiber intake
2) Exercise + movement
3) Increasing sweat
4) Hydration
5) Antioxidant-rich foods
6) Chlorella and spirulina
7) Milk thistle
8) NAC
9) Sleep
10) Minimizing ultra-processed food



Hope you found this helpful!




XO,
Tara



P.S. The work we do in my 28-day metabolism-boosting course, TRANSFORM: Body + Mind, includes the nitty gritty like reducing microplastics and toxins because nutrition and fitness are important (and we cover those things in great detail!), but there are so many other important puzzle pieces most people are missing when on a fat loss journey. We put together all the pieces ... and it's why we get all the incredible results that we do! Hop on the waitlist to reserve your spot for the September round and to be sent a discount code when the cart opens.

Things I'm loving this Summer

These 7 things are on repeat for me this Summer.

1. Basil seeds. These tiny little black seeds look just like chia seeds and can be turned into a pudding just like chia seed pudding. They can also be sprinkled on everything from yogurt, to oatmeal, to fruit salad, to cottage cheese to desserts. What I love about them is that they have 15g of fiber per serving (which is 2 T), 5g of protein and are a good source of omega 3s. Yes please! With most people coming in way under the minimum recommendation of 25g of fiber daily for women, this helps me reach that goal very easily.


2. Lumebox. I love using this thing year-round but there are certain benefits specific to Summertime. For one, it helps prepare my skin to be out in the sun and reduces sunburns. Also, using it after sun exposure helps my skin to heal any damage. It's great to speed recovery and healing time on things like mosquito bites and because of the way it improves at the level of the mitochondria, it helps with things like blood sugar management and metabolic rate -- things I'm mindful of in all seasons, but Summer is no different. Also, if your daughter stubs here toe on a lounge chair by the pool and it's suspected broken, the lumebox can be used to speed up healing then, too. ;-) This link gets you a STEEP discount that will show up once you go to check out. Enjoy!


3. Vitamin C. I mix 1 tsp into 1 cup of filtered water and add to a spray bottle. We use on our skin after pool use but before showering to help neutralize the detrimental effects of the chlorine.


4. Active skin repair. My sweet sweet mama had brain surgery to remove a tumor exactly one week ago and I've been spending lots of time in the hospital. If you know me, you know I do not use hand sanitizer. Instead, I prefer to wash my hands with soap and water. Active skin repair is great to keep in my purse for cuts, scrapes, rashes, sunburn but I will also use in place of hand sanitizer when necessary as it can help kill germs without disrupting the skin microbiome.


5. Reusable water balloons. This isn't really a health thing unless having something on hand that might entertain your kids while they get their sunshine, grounding, sensory play and exercise and while you get some in work (or relaxation or play with them) counts. We purchased these for our kiddos' last day of school and surprised them with a celebratory water balloon fight. They've been used many times since!


6. I own this bathing suit in 3 colors / patterns and rotate. They are inexpensive, cute and stay in place (except for certain diving board shenanigans). Anytime I share a cold plunge video or something wearing one, I get DMs asking where I got it, so here it is. :-)


7. I own this hat in 4 colors / patterns and practically live in them in the Summer. Again, inexpensive, cute. I wear the heck out of them with intense workouts, beach, pool, bike rides, boating, top down on Jeep, etc. and they've all held up so far! I love that I get some sun protection on my face and that I can have a high or low ponytail or bun with it on.



These 7 things are each, in their own little way, making my Summer easier / healthier. Hope your Summer so far has been exactly what you are needing it to be. <3 



XO,
Tara



P.S. The waitlist for the September round of TRANSFORM: Body + Mind is open. It's for those with fat loss, muscle-building, or "toning up" goals who want to achieve those goals without dieting and while focusing on cutting-edge health optimization at the same time. Hop on it if you want to stay in-the-know and receive a discount code when the cart opens. Get ready -- we do things in a wildly different way! 

Calorie deficit for weight loss?

It's the never-ending social media argument...

Someone says in order to lose weight, you just need to be in a calorie deficit. Then someone else says, actually it's blood sugar / insulin / inflammation that matters.



Who is right?



Kinda everyone, kinda no one.



If you take in less fuel than you use up ("calorie deficit"), you will lose weight. But here's why it's not actually that simple: most people don't want to lose weight. Most people want to lose fat. A calorie deficit typically does not bring the percentage of fat loss that people are actually after.



A calorie deficit will have us lose weight ... meaning, mass. Some will come from fat but much of it will come from muscle, bone, mitochondria, connective tissue (joint pain, anyone?), collagen (more wrinkles), organs will actually shrink (and dysfunction), brain mass decreases (brain fog). With the exception of some fat, these other losses are NOT FUN, even for people who want to "lose weight". 



Why?



Well these other losses worsen our health and longevity, increase risk of disease and autoimmunity, make us tired, weak, age more quickly, create blood sugar imbalances, mood issues and can actually increase body fat percentage. These losses also reduce metabolic rate and make it nearly impossible to keep the weight off. Overall, health, energy, mood, lab work, confidence and aesthetics end up farther away from their goal.



Calories determine mass -- gain or loss. They do not determine, all by themselves, body composition.



Rather, the portions of various foods you eat do.
The amount of protein.
Your sleep.
Stress levels.
Strength training intensity and frequency.
Movement you get outside of workouts.
Blood sugar management.
How well you respect the hormone cascade.
The quantity and quality of your mitochondria.
The quantity and quality of your muscle mass.
Inflammation.
Oxidative stress.
And then yes, whether or not your mass is increasing, decreasing or remaining the same (calories).



I'm hoping you can now see both 'sides' of this silly argument with a lot more clarity now. Neither side is wrong but also, neither side is right. To be clear, I do not recommend you become a keyboard warrior and stand up to anyone on either side of this argument. Protect your peace. ;-) 



XO,
Tara



P.S. If you want to learn all about how to rebuild your body into the strongest, healthiest version yet, that's what we dive deep into in my 28-day metabolism-boosting course, TRANSFORM: Body + Mind. The next round will be in September. Make sure you're on the waitlist if you'd like to join (and want a discount code when the cart opens)!