To weigh yourself or not to weigh yourself

Do you weigh yourself?

Some people do it daily.
Some more occasionally.
And there are others who have determined that weighing themselves isn't a great idea for them and their goals.



I recorded this 10-minute video for you all about this decision. Hope you find it helpful!



XO,
Tara



P.S. Some ways we can work together:


1) The next round of TRANSFORM: Body + Mind will be in September. It will be the last one I run this year. If you want to make sure you're included, make sure you hop on the waitlist.


2) I offer 1:1 coaching as well. Spots are limited and not always available, but clients are often graduating out of the program so spots do open up fairly often. Fill out the interested form if you'd like me to contact you about timing, availability, and more details.

The Big 10

"My metabolism hurts!"

What if we said that? It would certainly help us get to the root of the issue, wouldn't it? This kind of reminds me of this religious saying that I'm going to butcher here because I'm paraphrasing but let's try ...



A man gets caught in torrential rains. His house is flooding and things are looking grim. He prays to God to help him. A man in a rowboat comes by and yells for him to get in. "No thanks", he says, "God will help me." The rowboat continues on. A motorized boat comes by next. "Jump in. I can get you out of here right away." "No thanks. God will save me." The motorboat passes. Next, a helicopter flies by with a rope dangling, asking the man to hold on tight. "No thanks. I've prayed to God and I'm waiting." The man dies and goes to Heaven. He says, "God, I believed in you and you let me die. What happened?" God says, "I sent you a rowboat, a motorboat and even a helicopter. What more did you expect?!"



I share that story because it reminds me a bit about how many people feel about their bodies, as well. Typically, before we are diagnosed with chronic disease, there were signs and / or symptoms. And when we understand a bit about how our body works, we can recognize those signs and symptoms as being helpful messengers sent to save us and often turn things around.



We say our knee hurts when we've injured it.
We said our head hurts when we have a migraine.
But we never say our metabolism hurts. Yet, we can assume our metabolism IS hurting if we have any of the following....



Excess body fat
Elevated fasting blood sugar
Elevated HgBA1C
High blood pressure
PCOS
Elevated insulin
Elevated triglycerides
Low HDL
Large waist circumference
Elevated triglycerides-to-HDL ratio
Elevated CRP or uric acid
Cravings
Get "hangry"
Hunger and fullness signals out of whack (for some it's low hunger and for others it's excessive or insidious hunger)
Mood disorders and certain other brain metabolic issues (most behavioral / "psych" disorders have a link here)
Brain fog
Reduced muscle mass
Energy crashes



The most recent research tells us only 6.8% of American adults are considered metabolically healthy. And unfortunately, that's using pretty lenient ranges of what they consider normal. In other words, some of those 6.8% still have lab values that are concerning and will likely to lead to eventual disease if unchanged. If we looked at more optimal ranges, ranges that aren't concerning, I suspect that number to be closer to 1-2% of American adults.



I never pour this much time and attention into things out of our control. That feels like a terrible waste of time. The reason I share about these topics so often is because it is largely in our control. Despite genetics and certain things we can't necessarily control like certain environmental toxins, the VAST majority of our metabolic health is on our own shoulders. It's our responsibility. It can worsen at any time. And it can improve -- usually by A LOT -- at any time. The choice is ours. But first we have to recognize if it's even a problem.



If you're in the 6.8% of American adults considered metabolically healthy (or an estimated 1-2% in the optimal ranges as I discussed more about the criteria here), amazing! My guess is you put considerable time and effort into your health. Optimal health doesn't just happen. Keep going!



But if you're part of the 93.2% (or more like 98 - 99% not yet in "optimal" ranges), you can take steps towards reversing metabolic damage right now, today!



It's everything we talk about each week in my newsletter and what I share about everyday on my feed and in stories on instagram. I will continue bringing you tools, resources, tips, tricks, recipes, workouts, mindset strategies and everything in between. And before this blog gets too long, let me share this list:



Food
Sleep
Movement
Stress / fear / joy / radical acceptance
Toxins
Temperature
Light
Muscle
Mindset
Purpose + connection



These are what I call, "The Big 10". The 10 buckets we can each dig through and uplevel, little-by-little. When we get these buckets mostly right most of the time (perfection isn't a thing, nor is it necessary), we get our metabolic health in order. When we have a lot off with these buckets over time, we usually notice one or many of the symptoms and signs of metabolic disease.



What if you need help? You don't know where to start? Or you feel like you're trying things and doing things and not getting the results you want? This is common! The information that's 'out there' and being shared by most healthcare practitioners, blogs and social media accounts is terribly outdated and problematic. If you can, I hope you'll join us for this May round of TRANSFORM: Body + Mind. It's my 28-day metabolism course. We're getting to the root of metabolic dysfunction to improve health and achieve fat loss goals by tackling all of the buckets above in great detail and with a doable plan and all the help + guidance you need. Tomorrow is the last day to join. You get access Thursday. We start Monday. I'd love to help you. <3



If you can't join us for this round, stay with me here. My goal is to help as many people as I can regardless of whether we ever get to officially work together or not. I will keep the help coming via free avenues as well. Your metabolic health will shape the quality of your life. It's that important! 



XO,
Tara



P.S. Below -- people hardly ever notice "just" fat loss. There are typically improvements in energy, lab work, diseases, health markers and / or symptoms too. All of those signs and symptoms tell us something is off within the way the cell is powered up. This is metabolic dysfunction. When we get to the root of the metabolic dysfunction, all kinds of seemingly 'random' things start to improve. No promises ever because everyone is different, but if you decide to join us, I can't wait to hear what you notice in your own body!

No Recipe Needed PFF Meal Collection

Recipes can be so helpful, when we know they're balanced in a way that will help us reach our goals.

Aaaaand when we have the time and desire to cook. And that's why I've been known to send out MANY recipes, free meal plans and recipe collections here in my newsletter from time to time. ;-)



But sometimes we are in a rush. We haven't meal prepped. We don't feel like cooking. Or some combination of that. Enter: throw together meals. These meals are balanced with protein, fat, fiber and some have intentional carbs. They are designed to nourish us, satiate us and help us make progress on goals like fat loss, muscle-building, blood sugar balance and / or health optimization.



I've recently updated this NO RECIPE NEEDED PFF MEAL IDEAS resource. There are omnivore options, lacto-ovo vegetarian options and vegan options. Regardless if you're new around here and missed getting it last time OR we've been partying together here on my blog for years already, I hope you enjoy! 


If you're a 1:1 client, on the waitlist for TRANSFORM: Body + Mind or currently in The After Party, you already have this new version in your resource section and of course you know that tweaking things a little to YOUR unique needs can make a big difference!



Speaking of ... are you getting excited about the May round of TRANSFORM yet? Me too! Enrollment opens tomorrow. It's my 28-day metabolism-boosting course. I'll send you a couple of extra emails this coming week while the cart is open to share more about the course, who it's for and what our process is. We do things in a WILDLY different way and I love sharing why it has been so successful for so many people. <3 Once enrollment closes in a week, we'll get right back to our regularly scheduled programming of weekly emails crafted to help you on your journey, for free! ;-)



Just FYI -- there will only be 1 more round of TRANSFORM this year after this May round ... and it won't be until Fall. Today is the last chance to hop on the waitlist and get a discount code sent to you when enrollment begins tomorrow.



XO,
Tara


P.S. In case you missed it on the socials, here are some recent posts:



We talked about senescent cells here

Metabolic dysfunction in our 20s and 30s vs. 40s and beyond

Outdated vs. updated ways to view "dieting"

Metrics I completely ignore in order to get in excellent strength workouts

Indulgence frequency (this might blow your mind)

How to prevent weight regain

4th phase water and why it matters

Supplement Guide

Which vitamins? What minerals? When? How much?

The supplement world can be so confusing, right?



And while they can be helpful for many people, they are unregulated. Yikes! And those who are allowed to prescribe them typically weren't fully informed about them in school nor are they able to take the time to individualize a supplement plan for each patient.



The more holistic docs we pay out of pocket to see often push their own 'proprietary' blends or affiliate brands of supplements and it feels like it could be a conflict of interest.



So we have people not supplementing when they might benefit if they were and other people just winging it without fully understanding implications, interactions and contraindications. Example: many people take vitamin D3 but aren't getting enough magnesium or K2 which are needed to activate D3 and help ensure calcium is deposited in more adaptive places (like bone) rather than maladaptive places (like arteries).



And many other people are just left feeling confused and looking for information any place they can find it. It leaves a lot of opportunity for progress in the system in the future, for sure.



I cannot and do not 'prescribe' supplements. But, we do have an information only, deep dive workshop in The After Party (which is my membership program that everyone gets a free month of after taking my 28-day metabolism-boosting course, TRANSFORM: Body + Mind). Check it out if you're in there now or if you're on the waitlist for the course, just know you'll be getting access to this workshop once the course is over. If you're a 1:1 client, you'll be getting this workshop as well and we'll be chatting about supplements if we haven't already. ;-)



But not all of you are inThe After Party, on the waitlist forTRANSFORM or a 1:1 client! So I wanted to make something for you. THIS SUPPLEMENT GUIDE is for informational purposes only. It's meant to answer some frequent questions I get, explain benefits of various types of supplements and act as a catalyst to start a conversation with your healthcare provider.



Hope it helps!



XO,
Tara

Metabolic Health Quiz

I used to be unwell.

Metabollically-speaking, I was a bit of a disaster. I had PCOS, prediabetes, insulin resistance, hypothyroidism. Plenty of symptoms. Did NOT feel incredible or vibrant.



This chat today isn't about my backstory, but if you're curious, I spoke about that most recently here.



I have reversed all of those conditions naturally. No medications, no targeted supplements. I say this to share that it IS possible. MANY of my clients have reversed all kinds of conditions, come off of their medications or at least cut their doses way back with their doctors. I say that to let you know it's more than just possible, it's within reach for many people ... with the right knowledge and help. The unfortunate news there is that nearly all the advice and knowledge out there currently is inaccurate, outdated or downright damaging. Back to the good news! You're here. :-) And that tells me you're committed to a different way.



I can no longer be diagnosed with any chronic or metabolic conditions. But that doesn't mean it can't creep back for me! Because it's a common question I get asked, I'm going to share some metrics I use personally to keep tabs on my metabolic health. Of course everyone is different. Everyone is starting from different places. And this is just for information purposes, NOT medical advice ... please seek out a provider you trust to discuss your medical history.



This is not everything, I use lots of metrics (both objective and subjective), but here are some important ones:



Blood pressure - if elevated, it tells me my blood vessels aren't dilating well enough and my heart is being overworked. I'd suspect it's from insulin resistance or mitochondrial dysfunction in the endothelial cells.

Waist circumference - if elevated, I'm storing too much inflammatory visceral fat inside and around my organs

Triglycerides - if elevated, it is usually a sign of insulin resistance or excess glucose

HDL - if low, it tells me healthy cholesterol transportation and clearance is blunted

Triglyceride-to-HDL ratio (self calculated) - if elevated, it almost always means insulin resistance

ApoB - if high, it is a risk factor for atherosclerosis and heart disease, particularly in combination with a lifestyle that promotes damage to blood vessels

Fasting insulin - if high, it's a sign of insulin resistance

Fasting glucose - if high, it's a late sign of insulin resistance

HgBA1C - if high, it means my average blood sugar over the past 3 months or so has been elevated enough to be causing damage

Liver enzymes - if elevated, this tells me my lifestyle / environment is causing excessive liver cell death and damage

CRP - if elevated, it's a good indicator that there's some inflammation going on somewhere in my body



Important to note: I'm not typically looking to see "normal" values here, rather aiming to get within ranges I believe (based on many factors, not just my opinion HAHA) to be "optimal" ranges. Unfortunately, one could test within normal limits in every area above and still be well on their way to metabolic damage and disease. Optimal can sometimes be considered the same across the board and sometimes shift a bit based on individual factors.



Here are some of those ranges I look for for myself. Again, I only share because I trust that you'll use this for informational purposes only and understand that as an individual, your target ranges might make sense to be different than mine!


Blood pressure: I want systolic less than 120 and diastolic less than 80. I would consider 120/80 to be too high and would make a plan to bring that down.

Waist circumference: As a woman, I want this under 31.5 inches. (If I were a man, I'd want this under 35 inches)

Triglycerides: I'd like these to stay under 80

HDL: I feel comfortable when this is between 50 and 90

Triglyceride-to-HDL ratio: I want this below 1

ApoB - I like this below 80

Fasting insulin - under 6 makes me happy

Fasting glucose - I'd like to keep this about 70 - 85. At 90 or higher, I'd be ready to take action.

HgBA1C - 5.0 - 5.4 is a good sweet spot (no pun intended)

Liver enzymes (AST + ALT) - I want these no higher than 17 or 18 each

CRP - Ideally less than 0.5


I'd consider any of the above being 'off' to mean I have some work to do on my metabolic health. If I had two or more of these 'off' (as I used to and as 93%+ people do), I'd be even more serious about turning it around. 



If you're not where you'd like to be for yourself here, that's ok! You should know that improving the various markers here on this list take some work but are almost always able to be improved. The coolest part is that we tend to FEEL so much better and find we achieve our body composition goals at the same time while we work on these. <3 That's the kind of hard work that's worth it on so many levels. This kind of hard work can also help us reverse disease, prevent all kinds of chronic disease, improve moods, energy levels, hunger / fullness cues, cravings, sleep, libido, rate of aging. If your metabolism is in need of some help, you could consider it a blessing as I have. I'm SO much healthier now than I would've been if I hadn't been sick and hadn't decided to roll up my sleeves and get to work.



It's all the stuff we talk about in my weekly newsletter and over on my instagram page.



It's all the stuff we work on in depth in my 28-day metabolism-boosting course,TRANSFORM: Body + Mindand in my 1-on-1 coaching program and why so many clients tell me they come to me for fat loss but end up also feeling vibrant and improving their lab work as a "side effect". ;-) It's. All. Connected. (And pssst ... it's no accident. We are always working on root causes).



Hope you found this helpful today!



XO,
Tara

Cancer, metabolic health and financial trade offs

We have lots to discuss today!

I'm not sure if you've been catching the headlines (I'm not much of a mainstream media fan, but browsing the headlines can help me keep a pulse on trends), but with Kate Middleton's recent cancer announcement plus the recent realization that 1/3 of colon cancer diagnoses are now in people under the age of 40, there have been daily articles talking about how cancer is now coming for younger and healthier people. Many such articles spoke to the 'mystery' of it all but is it really a mystery?




Look, we don't have FULL control of our environments, there are certain genetic mutations that increase risk, and we don't yet know all the things as it relates to cancer. And if you've been getting my newsletters for any length of time you know I'm never about doom and gloom. So let me set the stage as to why I think it's no mystery at all that cancer is on the rise amongst younger and 'healthier' people so that we can move forward and connect the dots with what it is we're always trying to do 'round here: improve metabolic health and longevity odds.




If someone were to ask me to do my best to create an environment that would increase cancer risk and rates, I'd tell them this:

• Make people afraid of the sun

• Keep humans indoors almost all the time

• Make them sedentary and even if they workout, make them sedentary outside of their workout times

• Have them skimp on sleep

• Ask them to have lots of artificial light ... especially in the evenings and night

• Spray their food with lots of synthetic pesticides

• Practice monocrop farming so the soil (and therefore produce) becomes depleted of micronutrients such as magnesium so that DNA repair is blunted

• Increase air + water pollution

• Have ultra-processed food be mainstream and more affordable / accessible than real food

• Sell cosmetic, hygiene and cleaning products that contain multiple toxins

• Stir up daily controversy and expose humans to more fear, terror and anger than they have evolved to process through any form of media possible

• Teach people to eat every couple of hours with plenty of processed carbs to help increase insulin resistance

• Make alcohol intake a frequent + common thing

• Limit lymphatic drainage with underwire bras and hardly any time sweating

• Create habits and vices that lead people to eating right before bed

• Increase consumption of plastics (like from melting To Go coffee cup liners and lids, tea bags, food storage, TV dinners)

• Increase EMFs

This would surely increase oncogenic (cancerous) growth PLUS take out many of the protective measures we have for our body to identify said oncogenic growth at the earliest of cell division and allow our immune system to take care of it. More cancer started, less cancer taken out. 



Obviously no one would want this but I write to prove a point ... we have created an environment that is sure to increase cancer potential, yet we (as a collective, maybe not you or I) are shocked that it's happening. The conditions I've listed out above are the unfortunate reality for the vast majority of us .. at least a significant portion of it is.




I promised not all doom + gloom and I'm about to deliver.




MOST of that is in control. MOST of that can be turned around at any age or stage. And get this! The same changes we'd make to increase the odds (that's all we can ask for) in our favor against cancer are the changes we'd make to improve metabolic health at the root, achieve sustainable fat loss, improve blood pressure, blood sugar, slow the aging process, etc.




In case you haven't read it or it's been awhile, the action plan I have laid out in my Metabolism-Boosting Starter Pack would be excellent steps.




Now let's talk finances.




Someone responded to a story I posted last week on Instagram sharing about a waffle I sent in to school with our son. Short version: they were having a pancake party in his class. We always send in our own food with ingredients we feel more comfortable with. I had these pancakes in the freezer and we went with that. He loved it! Our kids are very aware of the choices we make and know SO much about their bodies, it's mind-blowing. No fear around food. Just knowledge. 



So someone responded to that story and said something along the lines of, "Ya know not everyone can afford that." And she's right! It's a topic I speak on often on social, here on my newsletter, on blogs, etc. It's one reason why volunteering and giving back is a big part of my business and always will be. And it's something I wanted to talk about here today as well.



Those waffles are expensive. The high protein pasta we buy is expensive. The organic produce, free range eggs .... it's so darn expensive! Groceries in general have gone up considerably in the last couple of years as is and unfortunately in our society if you want items without extra pesticides or inflammatory ingredients, it costs more.



I can't stand that! I can't wait for that to change. Everyone deserves to eat real, healthy, nutritious food if they so desire. I've sent out the "How to save money on groceries newsletters" and made the posts and I plan to continue that kind of content weaved in. That being said, I wanted to point out a few things that we, personally, do to help.



I'm grateful that we can and do splurge on pricey waffles as occasional treats for the kids. I know not everyone can and that makes me sad. Also, we save money in other ways.



After being as sick as I used to be and seeing first-hand how important food quality was in me reversing all of my chronic conditions, we've decided to make health prevention (including groceries) a higher percentage of our budget. 


I don't buy alcohol or coffee shop coffees (well, rarely).
I don't purchase expensive clothing, purses, jewelry, sunglasses.
I DIY when I can (make dry shampoo, dishwasher detergent, repair clothing, cook and bake -- often from scratch).
I started gardening on a larger scale last year.
Certain food items we simply never buy (jam is coming to mind ... I make it with organic fruit and chia seeds. I buy the organic fruit in bulk in the frozen section and chia seeds in bulk as well. I'm making this jam for pennies on the dollar compared to store-bought and it's quick, easy and delicious).



Also ... life is nice + full these days and I can't Susie Homemaker everything! So the above also exists alongside the more convenient health options like boxes of Simple Mills cupcake mix for the days when I need to whip up a fast dessert for last minute company and some done-for-me fermented sauerkraut that I just have to struggle to open but otherwise not put an ounce of work into and non-toxic deoderant that shows up at my doorstep after I just "add to cart". Healthy convenience is expensive.



Everyone's financial situation is different. I'm not implying that everyone has the same resources to even reallocate funds as much as I wish that situation was different. But in case any of the above helps shed some light on how one family on a budget incorporates both convenience and elbow grease into their overall plan for better health, I figured I'd share.



I'm asked fairly often on social media to share more: share the things we have on hand and buy, the things we use, the things we make and recipes, etc. So whether it's free, low cost or more of an investment, I'm happy to share. When we are being consumers of content (me too -- anyone's content), I think our job is is to take the things that apply to you and feel good and leave the things that don't. It's such an important skill for managing overall stress, too!




Leaving you off with my tried-and-true, so-easy-I-can-hardly-call-it-a-recipe, Chia Jam Recipe:

1. Add a bunch (1, 2, 3 cups) of frozen fruit of choice (strawberries have been the go-to lately) to a saucepan and heat on stovetop medium heat.

2. As the berries start to soften, use a potato masher to squish. It should become mostly liquid with just some chunkier pieces of the skins of the fruit. At this point, take off the heat and mash one last time.

3. Add chia seeds -- I eyeball it because you really can't mess this up but probably about 1-2 T per cup of fruit -- and stir. Let sit to cool down and jam will thicken too.

4. Once fully cool, place in a sealed container and store in the fridge for up to 5 days. Alternatively, you can freeze into ice cube trays and pop out and store cubes in freezer-safe bag so you can transfer just what you're going to use to the fridge a day or so in advance.

If you're a visual person, the second slide in my "Recipes" highlight on instagram shows me making blueberry chia jam. Not the Recipes 2 highlight, just "Recipes". You'll have to scroll over a bit to find it.




Hope you have an awesome week!



XO,
Tara



P.S. If you need some help with your health and / or body composition goals, there are 2 ways we can work together:



1. The next round of my 28-day metabolism-boosting course, TRANSFORM: Body + Mind, will be starting next month! Make sure you're on the waitlist to be kept in the know and to receive the special discount code when enrollment begins.

2. I offer 1-on-1 coaching as well. It's a very high touch point kind of coaching program (we're diving into your labs, custom workouts, custom nutrition, tons of accountability -aka I'm bothering you pretty often. LOL). So, spots are limited. I do have people graduating out of the program often. Fill out the interested list if, well, you're interested. We'll chat more and I can give you an idea on when a spot will be available for you.

Easter + Passover ideas

T-minus 5 days for Easter!

And Passover will be here just a few weeks later.



With holidays, I'm a big fan of fun, family, traditions and some indulgences. For us, these indulgences might mean more sugar and treats than usual but we won't do artificial flavors, dyes and like to choose to buy or make things that are better-for-us versions of our favorites. This typically means shorter ingredient lists, but not always. Best to read through the ingredient lists. My favorite items are the ones made with the same ingredients I'd use in my kitchen if I were going to make it myself.




Our Easter baskets for the kiddos will be a combination of some treats and some small gifts (usually Spring / Summer focused like water shoes in their new sizes, sidewalk chalk or other outside activities, sports equipment / balls, t-shirt, etc.) We don't go crazy. We typically spend the whole day with family, have Easter egg hunts, and hang out outside if the weather permits.




These days, there are so many more items available to purchase that I feel comfortable with than there were when our kiddos were much younger. That's exciting because the kids enjoy having store-bought treats they can have and I know I no longer have to make everything from scratch! Phew. ;-)



Besides the kids, having indulgences for us adults that might not be packed with protein, fat and fiber but also aren't filled with ingredients that dial up inflammation and metabolic dysfunction (like artificial dyes) is important for OUR health + bodies too!



While we won't be purchasing all of these items, here is a little round-up of some ideas we'll be choosing from this year. And because high quality is almost always more pricey than low quality, it serves as a great motivator to just buy a little. Win win. :-P




Egg-coloring kit (no artificial dyes)


Chocolate date bars


PB-filled dates


Freeze-dried mango


Chocolate PB cups


Coconut chocolate bars


Truffles


Candy variety pack


Gummy bunnies


Jelly beans


Apple bites


Fruit bars


Pre-filled Easter eggs


Chocolate-covered (GF) pretzels


Hope you found this helpful! Happy Easter, Passover and all things Spring to you and your fam.



XO,
Tara



P.S. Enrollment for TRANSFORM: Body + Mind, my 28-day metabolism-boosting course, opens on May 1st. Click here to learn more and hop on the waitlist if you're interested in joining us. You'll reserve your spot and get a discount code when the cart opens. ;-)

Warning: Low (Cellular) Battery?

You and me belong together like warm iced tea and warmer weather.

Have you heard this song yet? It's so fun! And also, it makes me think about us and our mitochondria. HAHA.

Mitochondria are the powerhouses or batteries of every cell in our body (except red blood cells). One of the 3 main reasons people experience any type of ailment or chronic disease like fat loss resistance, migraines, asthma, fatty liver disease, diabetes, arthritis. etc. is mitochondrial dysfunction. If you missed the 1 minute video I shared on instagram last week talking about these 3 root causes, here it is. Check out the caption where most of the info. is!


One of the main ways we can offset mitochondrial dysfunction is by being intentional about making choices that yield us mitochondrial biogenesis. This is just a fancy way of saying we can make our own new, healthy mitochondria when we know how to.


Let's talk about some nuanced factors that influence this intricate process so you can learn how to optimize your lifestyle for maximum mitochondrial mojo!

Mitochondrial biogenesis isn't a one-size-fits-all phenomenon. Rather, it's a complex interplay of various factors that dictate the health and vitality of our cellular powerhouses. From environmental influences to dietary choices and lifestyle habits, every aspect of our lives can impact mitochondrial biogenesis in unique ways.

I'm just going to list some of the key players in mitochondrial biogenesis and how they shape our cellular destiny (ahem ... and all health and fat loss goals):

• Sunshine: Exposure to natural sunlight influences mitochondrial biogenesis by modulating circadian rhythms and reducing inflammation, ultimately supporting optimal cellular function.

• Grounding: Practicing grounding techniques can influence mitochondrial biogenesis by connecting us with the Earth's electromagnetic field, promoting balance and cellular vitality.

• Toxins: Environmental toxins can impair mitochondrial function and hinder biogenesis, underscoring the importance of minimizing exposure to pollutants and toxins for cellular health.

• Processed Foods: Consumption of processed foods laden with artificial additives, flavors, dyes and processing can disrupt mitochondrial function and hinder biogenesis, emphasizing the importance of eating mostly real, whole foods for cellular health. 

• Protein Intake: Adequate protein consumption provides the building blocks necessary for mitochondrial biogenesis, supporting the synthesis of new mitochondria and ensuring their structural integrity.

• Movement: Physical activity stimulates mitochondrial biogenesis by activating cellular signaling pathways and promoting mitochondrial adaptation to metabolic demands.

• Heat Exposure: Exposure to heat, such as sauna use, can stimulate mitochondrial biogenesis and enhance cellular resilience through heat shock proteins.

• Breath Work: Practices such as deep breathing and breathwork can support mitochondrial biogenesis by optimizing cellular oxygenation and energy metabolism.

• Blood Sugar Control: Maintaining stable blood sugar levels supports mitochondrial biogenesis by preventing oxidative stress and promoting metabolic flexibility.

• Fiber Intake: A diet rich in fiber supports gut health, influencing mitochondrial biogenesis through the gut-microbiota-mitochondria axis.

• Laughter: Positive emotions, including laughter, have been linked to improved mitochondrial function and overall well-being, highlighting the importance of mental and emotional health for cellular vitality.

• Sex: Hormonal fluctuations associated with intimacy and sexual activity can impact mitochondrial biogenesis and energy metabolism, highlighting the interconnectedness of physical and sexual health.

• Circadian Rhythm: Adherence to a consistent circadian rhythm supports mitochondrial biogenesis and cellular repair processes, optimizing overall health + vitality.

• Inflammation: Chronic inflammation can disrupt mitochondrial function and impair biogenesis, emphasizing the importance of mitigating inflammation through diet and lifestyle choices.

• EMF Exposure: Excessive exposure to electromagnetic fields (EMFs) can disrupt mitochondrial function and hinder biogenesis, underscoring the importance of minimizing EMF exposure for cellular health.

• Brain Challenges + Novelty: Engaging in cognitive activities and challenging the brain supports mitochondrial biogenesis and cognitive function, promoting overall brain health and vitality.

• Supplements: Certain supplements, such as Coenzyme Q10, Alpha-Lipoic Acid, and Nicotinamide Riboside, have shown promise in supporting mitochondrial biogenesis and enhancing mitochondrial function. I'm not suggesting you take these! Check with your healthcare provider. Supplements should be highly individualized.

• Hydration: Adequate hydration is essential for cellular health and mitochondrial function. 

• Sleep Quality: Quality sleep is crucial for mitochondrial repair and regeneration. 

• Mindfulness Practices: Mindfulness practices, such as meditation and yoga, can support mitochondrial health by reducing stress levels and promoting overall well-being. 

• Social Connections: Strong social connections and meaningful relationships have been linked to improved health outcomes and longevity. 

• Environmental Exposure: Beyond toxins and EMF exposure, consider other environmental factors that may impact mitochondrial health, such as air quality and exposure to pollutants. 

• Intermittent Fasting: Intermittent fasting has been shown to promote mitochondrial biogenesis and improve mitochondrial function. Fasting approaches should be tailored to you as an individual.

• Photobiomodulation: Light (and darkness), wavelengths and light angle all impact mitochondria density, health and biogenesis.

Mitochondrial biogenesis is a dynamic process influenced by a myriad of factors spanning from lifestyle choices to environmental exposures. Some of these factors are not fully in our control, but most factors absolutely ARE in our control at least a bit and are worth exploring. One big reason my 28-day metabolism-boosting course, TRANSFORM: Body + Mind, works so well is because we take action in the areas of mitochondrial health, chronic inflammation reduction and oxidative stress reduction. The March round started yesterday! I'm so excited to hear all of the wins that come from this new group of people who are changing their lives. <3 



While the next round of the course won't be until May, the waitlist is currently open for it. Hop on if you'd like to stay in the know and be notified of any special offers, discount codes ;-) and when enrollment begins.


If you need or want individualized help, here's some more information about 1:1 coaching.


Wishing you and your mitochondria a powerful day,
Tara

FIVE books you need on your shelf

I will never declutter my bookshelf.

Ok, I mean occasionally I might donate or giveaway some books but it's just not going to be a category I can be "minimal" in. I love books. Audiobooks are great and make a lot of sense for commutes and walks but there's just something about an actual book with its smell and page-turning rituals and ....




Anyway, here are some (in no particular order) I've enjoyed a ton in recent months or years that I'd venture to say will be life-changing for you. (And no, I'm not being asked or paid to say this. HAHA!)


1. Lifespan: Why we age and why we don't have to by David Sinclair

He talks about how aging itself can be considered a disease and what's currently going on behind the scenes in the research world. The first country to boldly declare aging a disease will benefit from a flock of researchers that will travel there because "diseases" get a ton of grant money. 

2. Outlive: The Science and Art of Longevity by Peter Attia

What really is causing almost all non-accident related deaths, what can we do about it, how do we measure if what we're doing is working?

3. A Healthier Home: The Room-by-Room Guide to Make Any Space A Little Less Toxic by Shawna Holman

If you're on a journey to reduce toxins in various rooms and areas of your life, this reference book is incredible! Not meant to be read all the way through, but to be skipped around, dog-eared and really USE, it's full of goodness (and many, many money-saving, DIY ideas)

4. Breath: The New Science of a Lost Art by James Nestor

Your mind will be blown by how tied our breathing is to so many ailments: energy, metabolism, illness, crooked teeth, brain fog, cavities, kids' bed wetting, etc. If you're on a breathwork kick or want to be but haven't been motivated enough to start a practice yet, this is the book for you.

5. Mindset: The New Psychology of Success -- How we learn to fulfill our potential by Carol Dwek

Everything has potential to be improved, including whether or not we think that everything has potential to be improved. Be ready to think about thinking in a whole new way and watch how it integrates into all areas of your life.



Happy reading,
Tara



P.S. The cart opens tomorrow for the March round of TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course! I'll be sending you a couple of emails while enrollment is open in case you'd like to join us. Then it'll be back to random health, fitness, nutrition fat loss, mindset, longevity business as usual after that. ;-) I really appreciate you being here and part of this community! 

50 FREE tools for health optimization

Getting started (or restarted)

I love to share (and get asked often) about tools and products I use. Sauna, cold plunge, red light therapy device, exercise equipment, protein powders, supplements ... These things can be great, convenient, helpful but are usually not necessary and certainly not as effective unless they are first layered on top of some foundations (most of which are free or low cost).



So I'll keep sharing about those special tools from time to time in case it helps, but I'll also make sure I continue to share about the FREE things we have available to us that might make even more of a difference on your health, mood, body composition goals and energy levels.



Whether you'd call yourself a beginner to this whole health thing, intermediate, advanced, a dabbler, confused, or you've lost your way recently and could use some guidance in coming back home to YOU, below are some ideas. They each have their own ways they can shift our day or life and improve our physical, mental and emotional health. Take what you want, leave what you don't like or don't need right now. This is your journey and you get to advocate for yourself. <3

1. Walk

2. Stretch

3. Strength train using whatever you already have (body weight, bands, dumbbells)

4. Short sprints (run, bike, swim, rollerskate, hill repeats)

5. Steady state cardio (jog, swim, bike, rollerskate, rower)

6. Hike / nature walk

7. Five or more minutes outside a day

8. Get your grounding / Earthing in

9. Plan, manage or start a garden

10. Call a friend

11. Find or connect with a community that means something to you

12. Laugh on purpose (look up jokes, watch a comedian on TV or the internet, hang with your funny friend)

13. Hug someone you love

14. Sexual intimacy (partnered or solo)

15. Breathwork

16. Meditation

17. Journaling

18. Take a relaxing bath

19. Drink more water

20. Declutter a drawer or corner

21. Affirmations

22. Add something joyful to your day or calendar

23. Learn a language on Duolingo

24. Teach yourself something using Youtube

25. Set boundaries clearly + kindly and follow through

26. Read a book you already have

27. Cold exposure using your environment or shower / bathtub

28. Have a no complaining allowed day and take note of how high you felt all day as your brain was left searching for the positives. Same day. Same life. Same stressors. Totally different perspective.

29. Aim to stay present (it's a practice I believe we ALL will need to practice forever without ever mastering. Challenge accepted!)

30. Gratitude

31. Board, card, dice or conversation starter games with family / friends

32. Happy lists ... dream about future possibilities if anything was possible (it is) and write it out

33. Music - listen or play

34. Volunteer

35. Sing or hum

36. Cook a meal

37. Bake something using real food ingredients

38. Open the blinds (and windows in home, car)

39. Sleep

40. Turn down the heat at night so you sleep better

41. BELIEVE that your body is capable of amazing things and if you don't yet feel that deep in your core, do the hard work until you do

42. Decrease stress by remembering you cannot control other people (even your kids), events, the weather, etc. but you CAN control your thought patterns, behaviors, habits, way you respond to everything. And that amount of control can change your entire existence when you embrace it.

43. Refuse to be sedentary. Even if you exercise, do not sit for many hours straight. Get up. Walk around. Makeshift standing desk. Ask work to cover a treadmill desk. Stretch while watching TV. Walking meetings. EVERYONE is trying to move more. If you lead the way, you'll probably be helping someone else feel brave enough to do the same.

44. Give yourself 12 hours of fasting overnight.

45. No food, alcohol or calorie-containing beverages 3 hours before bed.

46. On that note ... work towards no alcohol, less frequent alcohol and / or less alcohol per sitting.

47. Eat protein, fat and fiber in every meal. Most of us can skip some take out, restaurant meals or junky snacks or alcohol so focusing on PFF is NO extra cost or maybe even a savings.

48. Get unscented everything. Skip the perfume, cologne and scented candles / laundry detergent / hair products.

49. Dance in your kitchen. I could swear it's medicine.

50. Do something that makes you sweat at least a few times a week (no sauna access? Take a HOT bath, go for a sweaty run, do yard work)

If you're feeling inspired, grab something from the list and do it today!



XO,
Tara



P.S. If you're looking for a much deeper dive on health optimization, fat loss, muscle building, keep in mind the waitlist is open for the March round of TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course. Sign ups begin in 3 weeks!

Benefits of grounding

Have you touched the Earth today?

Some of you are all about and others are ... skeptical. Why am I always talking about grounding up in my instagram stories? Why do we spend time talking about it in TRANSFORM: Body + Mind, my 28-day metabolism-boosting course? Does it really affect metabolism?



Let's chat.



Grounding (or "Earthing") is the practice of coming in contact with the Earth in a way that allows our body to be altered electrically.
In a nutshell, we tend to accumulate more positive ions through regular living, inflammation, etc. When we are mindful about grounding regularly, we are exchanging some of those positive ions for some negative ones (electrons). We then use these electrons in the Electron Transport Chain to 'power up' our body's own power plant, if you will. 


In other words, these electrons help charge up / fuel the parts of our cells that can then create energy and fuel up the rest of our body. Grounding can:

• reduce inflammation

• improve disease

• improve cardiac health and help prevent atherosclerosis

• increase energy levels

• improve mood

• expedite healing + recovery

• improve fat oxidation

• boost metabolic rate

• improve metabolic flexibility

• and more

Just like with all of the things I share, it's not magic. It's not like you can walk outside barefoot and you'll be healed and lose all the extra body fat. Wouldn't that be amazing? It's just another tool to have in your toolbox. Really, it was a tool we used to have in our toolbox that was removed when we started doing things like live in weather-proof and safe structures and now we just have to be intentional about getting back to.


"How often? How long?"


More often. And longer. We really don't have protocols yet. Our natural state has always been to be outdoors for so much of our day, that it didn't require effort to ground. It was just what we did. In modern society, we can easily go entire days or even weeks without grounding if we're not careful. So at this time my own personal goal is to make sure I am grounding daily ... even if just for a few minutes. When possible, longer and more often. I do this even in Winter but definitely get a lot more grounding time in in Spring, Summer and Fall.



What counts as grounding?



This is the fun part!

• Swimming or wading in the ocean, lake, river, creek

• Walking barefoot on the grass, sand, dirt

• Barefoot on concrete, cement, pavers count too, if there isn't a vapor / moisture barrier underneath

• Lie down or sit on grass or sand

• Gardening with bare hands

• Picking weeds

• Touching puddles, having a snowball fight, building sandcastles with your kids or grandkids

• Taking a bath or sitting in a hot tub with metal pipes

• Earthing sheet or Earthing mat

• Climb a tree

Bonus points for grounding AFTER a lightening storm as the ground is extra full of electrons then. Be safe and make sure the storm has definitely passed before doing that, mmmkay?



Sunlight and red light / infrared light therapy *can* count as grounding too ... it just requires an additional step using fatty acids to convert the light energy to electrons (slightly different but not completely dissimilar to the way solar panels turn sunlight into electricity).



Quick aside... if you've been eying the Lumebox for red light / infrared light therapy, this special link saves you 45% only through February 4th. The company emailed me to say the price will be going up after that. The discount will not show up until you add to cart. Then you'll see it's $349 for the next 5 days.



"Can we ground with socks on?" Your socks are only conductive if there is some sweat on them. So, possible but barefoot is a better bet.



Shoes? 99.99% of the time no, but there is a company making barefoot sneakers with wide toe boxes AND grounding technology. I've been looking into them and just want to hold off on giving the details until I do my due diligence but it's an exciting idea nonetheless.



One more thing grounding can do is make you gain the "weird / interesting neighbor" label as you start doing everything barefoot. You're welcome! ;-)



Hope you found this helpful!



XO,
Tara

Some of my random 2024 intentions

Just in case you are easing into this New Year and still thinking about how you want to set up your days, weeks, and mindset...

...I figured I'd share some of my intentions with you. Most of these have been intentions for many years and I'd like to keep them in. Some of them are newer. Do we have any in common?




I'm listing in a bit of a brain dump kinda way:

• LISS (low intensity steady state cardio)

• HIIT (high intensity interval training)

• MISS (medium intensity steady state cardio)

• Strength training

• Sauna

• Cold exposure

• Walks or dance parties

• Sunshine

• Lumebox

• Dry brush

• Declutter

• Pour into relationships

• Cooking

• Baking

• House projects

• Read / learn daily

• Business growth w/ improved systems

• Stretch / mobility

• House vibes: peace, fun, connection, playfulness, support, unconditional love, leadership, responsibility, relaxation, open-ended conversation, everything is figureoutable

• Sing, hum

• Music (listen, make)

• Create - draw, paint, write

• Celebrate - a bunch of milestone birthdays for my people this year

• Financial growth, investment

• Indoor garden and outdoor garden

• Sleep

• Hobbies + fun - snowboard, ice skate, boogie board, jet ski, rock climb, live music, date nights, comedians, friends, family

• Minimal nighttime artificial light

• Romanticize more of the small moments
  

• Monthly self assessments
  

• Weekly digital declutter session (photos, videos, email)
  

• Grounding daily
  

• Take more days off (Have worked 364 days in the past many years taking only Christmas off completely. That has to change).
  

• Love my people in THEIR love language more
  

•  Volunteer projects / donate - kids involved where appropriate

• Start that big new work project

• Change lives through my course and coaching

• Alcohol less than 1 drink per week

• 'Buckets' I plan to focus on: health, marriage, motherhood, 'housekeeping / homesteading', hobbies / personal, business, finance, social / give back

• Flexibility + ebb and flow ... nothing here is forced, just highly valued.

Hope it's been a great start to 2024 for you so far!



XO,
Tara



P.S. Today is the last day to join the January round of TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. If you have any health or body composition goals for this year, get ready to do something WILDLY different to get to the root of the issue(s). More information and sign up link here.

Busting health + dieting myths

'Tis the season for ... all the diet marketing nonsense!

I love me a great festive theme, so let's debunk a bunch of health myths today, shall we??



Myth #1: Coffee works for breakfast.
Actually ... coffee on an empty stomach can raise cortisol levels, increase belly fat storage, lead to undereating during the daytime and overeating at nighttime or on weekends, lower metabolism and spike blood sugar.


Myth #2: You should keep cutting calories back (beyond a reasonable amount).
Actually ... this will lower metabolic rate, lead to muscle loss and increase risk of disease in the future.


Myth #3: You need to workout more, longer, harder.
Actually ... Exercise is great and I'm a big fan, but those who think they need to increase it endlessly until they "see results" tend to dial up inflammation and risk injury -- both of which can backfire.


Myth #4: Eat 6 mini meals a day for metabolism
Actually ... this doesn't improve metabolism and can hinder it because of the way insulin is kept elevated. This promotes more fat storage, not less.


Myth #5: You should weigh yourself daily.
Please don't! Unless you have NO emotional connection to the number at all (not happy when it's down, not upset when it's up). Otherwise, you'll be manufacturing extra frustration + defeat and we don't make the choices we want to from those emotional states.


Myth #6: Weight loss is good, weight gain is bad.
Actually ... it's much more important to think about the kind of weight you want to gain, lose and / or maintain. Most people want to either gain or maintain muscle and either lose or maintain fat. This requires a very specific way of doing things. Your garden variety diets, cleanses, bootcamps, etc. -- even if they take weight off -- likely won't be enough of the kind of weight you're looking to lose.


Myth #7: Save calories during the day so you can eat more when you go out to dinner or to that party.
Actually ... undereating during mealtimes can lower metabolic rate, have you losing precious muscle, and increase cravings, hunger and the feeling of being 'out of control' around food later.


Myth #8: The sun is bad for us.
Actually ... the sun is very healing! Too much of a good thing isn't a good thing, of course, so we don't want to burn. But we get red light and infrared light around sunrise + sunset. The sun helps us set our circadian rhythm, improves mood, energy, digestion, blood sugar management. And the blue light we get during the middle of the day is important for other things like hormones and vitamin D.


Myth #9: Carbs are bad.
Actually ... we all use carbs. We either eat too much and store them as fat after they spike our blood sugar and cause some damage, eat a moderate amount to match our needs, or eat too few and our body will make what we need then through a process called gluconeogenesis. Eating a moderate amount is helpful for fat loss goals, thyroid health, moods, sleep, energy and performance.


Myth #10: Walking is enough for exercise.
Actually... walking is GREAT for us and if that's all you can do right now, PLEASE do it! For those who are looking to improve their health or have body composition goals and are able to, I recommend keeping walking in for movement or even cardio if it's a fast enough pace to leave you slightly out of breath. But strength training is a separate category and we all benefit from ensuring that's included in our days and weeks, no matter your age or level (as long as its not contraindicated for YOU).


Myth #11: 2 eggs is a high-protein meal.
Actually ... 2 eggs is only 12g of protein. That's something(!) but not enough for a meal. I recommend most people get 20-40+g of protein with each meal. Since that amount of eggs would likely also contain a lot more fat than you need in a meal, you could consider adding an additional source of protein alongside the 2 eggs ... some meat, egg whites mixed in, etc.


Myth #12: Muscle makes you bulky.
Actually ... muscle takes up less space, pound for pound, than body fat does. Meaning, you can increase your scale weight but be putting on muscle and taking off fat and your measurements (like waist circumference) would actually be going down.


Myth #13: The cold weather makes us sick.
Actually ... we are outside less, get less vitamin D, spend more time indoors around more people and germs, and tend to have more food, sugar and alcohol this time of year. More germ exposure + weakened immune system makes us sick. Cold exposure ... when done gradually and intentionally ... improves our immune system.


Myth #14: Fevers are bad.
Actually ... fevers are genius and I aim not to interfere if my body or my kiddos' bodies have created a fever. Of course I'm vigilant to make sure it doesn't become dangerously high or rise so quickly it can cause febrile seizures, but otherwise we welcome and celebrate fevers. In fact, we try to remember that runny noses, vomiting, diarrhea, coughs, post-nasal drips are all genius too. These are not the germs' doing, but rather our body rounding the troops to help fight off and get rid of the germs.



I'm sure I missed a bunch of common myths, but I'm not trying to write a novel today for you. :-P



If you're ready to do things WILDLY different in 2024, you should know that sometime later today the waitlist for TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course -- will be pulled down. So, this is your last chance to hop on! Enrollment for the January round will begin tomorrow. Those on the waitlist will get a discount code sent tomorrow when the cart opens. Join us!



XO,

2023 Holiday Gift Guide

I stayed up 'til 11:15 working on this one night last week because...

I asked you guys in my instagram stories if it would be helpful and there was a shocking amount of YES PLEASE feedback.




I created the 2023 Holiday Gift Guide for anyone on your list who is health-forward with goals like fat loss, muscle-building, longevity, healing, thriving, sports or gym performance or just healthy family / kiddos. It also works well if people are asking YOU for suggestions on what to get you for the holidays and you are having trouble coming up with anything.



I wanted to be inclusive of all budgets, so there are items that are free, $6, hundreds of dollars and every price range in between.



Oh, and because experiences are a big thing for us, I made sure to include whole section on those.



Hope you enjoy!



GRAB YOUR FREE COPY RIGHT HERE.



Happy Thanksgiving week,
Tara



P.S. Today is the LAST day to take advantage of my pre-Black Friday deal for TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. The cart will close at midnight and everyone who got in in time will get access to the whole course + all the materials tomorrow. You can browse through everything over the next few weeks or fully dive in and get started early. Up to you! Since we don't officially begin until January, I will also be hosting a bonus, live Q+A session in December just for those who got the pre-Black Friday deal so you can ask whatever questions have come up thus far. If you can't make it live, I'll be sending you the replay. 


This course is for those who have fat loss, muscle-building or "toning up" goals and who want to learn how to achieve those goals in a WILDY different way -- by boosting metabolism instead of dieting. This approach is for those who also want to improve their relationship with food and their body (no counting calories or tracking macros) and work on improving their health, healing and longevity focus all the while.


Want to grab the pre-Black Friday deal and get access tomorrow too? CLICK HERE for more info. and to sign up.

How much body fat can you lose in 1 day?

Daily fat loss has an upper limit.

So what happens, then, if your caloric deficit is greater than the amount of fat you can lose in a day?



Are you sure you wanna know? It's not good.



Last chance to close this email and be none-the-wiser.



Ok, you got it ....



What happens is you lose lean (non-fat) tissue. You lose muscle, bone density, mitochondria. Your organs shrink. You lose brain mass. Say goodbye to some of your collagen.



The law of thermodynamics is strong with us. Eat less than you use up and you'll lose. Eat more than you use up and you'll gain. But that used to be where it ended. Now we know there's nuance. WHAT, exactly, are you losing? WHAT, exactly, are you gaining? 



Most people lose a mixed bag (some fat but lots of muscle and other lean tissue) but when they gain some or all of it back, it's almost entirely fat. This is usually NOT the desired intent or even something they were aware of!



So how much fat can you actually lose each day???



It depends. It depends on your size and current body composition / body fat percentage. It depends also on whether or not you're maximizing fat loss potential through all the things I talk about here in my weekly newsletters and over on instagram. For example, someone who has better blood sugar balance will be able to maximize daily fat loss potential, moreso than someone whose blood sugar is riddled with spikes and crashes. They are more of a "fat burner". Similarly, someone who is barely getting any sleep and not working on stress management will be more of a "sugar / carb burner" and will tend to lose a greater percentage of their weight as lean mass rather than excess body fat.



But I can tell you this ... it's not a lot and probably less than you'd like. That means the process should be slow. If it's fast, you're likely losing lots of precious lean mass (like muscle) and will be actually priming your body for a greater body fat percentage over time. 


So, fast weight loss isn't just not advised. It's not the fat loss that most people think they're getting! And it sets our body up for MORE fat gain and worsened metabolic health (chronic diseases) down the line.



To give some more context, if you're losing 5 lbs in a week or something, you're almost definitely blowing wayyyy past your maximum daily fat loss and burning through precious lean mass. Even less (2, 3, 4 lbs a week) can be problematic. Too fast and that's where damage is done.



Little caveat ... sometimes, especially in the beginning of some lifestyle changes, inflammatory water retention starts to go away. In this case the pounds might come off faster as a result of that process. That's not a problem and will be temporary.



Example: Person A has fast weight loss. Person B has slow weight loss (with attention to detail like strength training, protein, sleep, blood sugar control). Person B is almost always losing MORE fat than Person A, even though society will tell you otherwise. *Eye roll*


If fat loss is a goal of yours, keep this in mind!



XO,
Tara




P.S. This Friday will start the Early Black Friday deal for TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. We cover all the bases (nutrition, fitness, lifestyle) that will help you maximize your daily fat loss potential as well as focus on health optimization so you feel incredible all the while. <3  Enrollment will be open for just a few days because on actual Black Friday I will be decorating my house with the fam and making our traditional Christmas loops. So, I'm closing the cart before Thanksgiving. ;-) Here's how it'll work: if you enroll between 11/17 and 11/21, you'll be in for the upcoming January round. But not only that, you'll get early access to the whole course and all the materials on 11/22. You can check it out or even start early if you'd like! Make sure you're on the waitlist if you're interested. Waitlist people will get a discount code sent to them when the cart opens.

Stress Eating?

Has this ever happened to you?

You had a long day at work or at home and 5 PM rolls around. You're hungry, tired, stressed and still not sure what you're making for dinner. So, you mindlessly eat the opened bag of pita chips that are sitting on your counter b/c ... pita chips aren't so bad, are they?



And / or you pour yourself a glass of wine to sip on while you try to pull together a meal from whatever random ingredients you have in the fridge.



And / or you grab the pretzels but quickly move over to a pint of ice cream at 9 PM when you finally sit down on the couch to turn the TV on and your brain off.



This, my friend, is stress eating or emotional eating and it's superrrrr common. We have all done it at least occasionally and we are actually hard-wired to have this type of relationship with food. Because if we eat when we're stressed, we get a temporary bump in the pleasure molecules inside our brain. This makes sense! From a survival standpoint, we would have wanted to store extra body fat during times of stress to have a reserve for whatever might be coming.



But if you have current fat loss and / or health and longevity goals, repeating this pattern fairly often will get in the way of you reaching those goals.



What can you do?



Start by understanding your biology! The extra food is a form of self-medicating. It makes you feel good in the moment, but probably not so much afterwards, right? Bloating, cravings, excess hunger later or the next day, feeling out of control, not accomplishing goals ... not awesome.



Instead, pre-plan some options for ways to "self medicate" that help you feel better right then and there AND later. Excess food won't be it.



Eat a satiating, balanced meal. You might actually be hungry! Fill your body with what it wants and can use well. Protein, fat and fiber. You'll likely feel better right then AND later.


Take a walk. Maybe call a friend or family member to catch up with too, or just grab any and all family members to join. That'll make you feel better right then AND later.


Put on some music, take a few deep breaths, have some herbal tea. Better right then AND later.


It's not that you'll never stress / emotional / overeat again. But if you can cut it back drastically, what do you think that would do for you and your goals? How about your confidence?


Next time you're ready to mindlessly eat or drink, ask yourself what you need and what you can do that'll make you feel good both right then AND later. That's the definition of true self care. It feels good in the moment and still feels good later on.


You got this!


XO,
Tara


P.S. The Early Black Friday deal will start November 17th! The cart will be open for just a few days to enroll for the January round of TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. If you get in for this deal, you'll get access to the whole course and all the materials the day before Thanksgiving. You can dive in anytime and have a nice, big head-start before we officially begin together as a group in January. Make sure you're on the waitlist! The waitlist will get you a discount code. ;-)



P.P.S. If you need some more customization, accountability, hand-holding because of unique medical situations or you just know yourself well and this is how you work best, check out my 1:1 coaching program.

If I wanted to lose excess body fat before the end of the year, here are 4 things I'd start right now

No one waits around until January 1st to set goals anymore, right?

I really love that we're embracing the fact that we can upgrade anything we want about ourselves at any time. With the holidays getting kicked off a week from today with Halloween, it's the perfect time of year to begin to make a change. It's empowering to go off script a bit plus you can make progress on your goals while reducing cravings ... which comes in very handy around your kids' Halloween haul, during Thanksgiving dessert or that Wednesday night holiday party in December.



I have no current fat loss goals but if I did, here are 4 things I'd start doing right away:

1. I'd skip the calorie obsession because it leads to overeating. When we pick meals based on them having a lower calorie count, we are not getting enough of the nutrients that actually turn off our hunger. Therefore, whether later that afternoon or night or a handful of days later on the weekend, we will end up overeating. Instead, I'd be ensuring that I was getting enough -- protein, fat and fiber -- at each meal. I'd want this to be at least 20-30g protein, 10-20g fat and 5-15g fiber per meal (3 meals a day ... maybe with an afternoon snack too). This would make me feel nice + satiated and stop the food obsession, cravings, endless hunger and overeating episodes that feel like a willpower issue but are really just a biological issue.

2. I'd make sure my workouts weren't non-existent, mostly cardio, random, or being phoned in. The way muscle mass helps us have so much more flexibility with our nutrition isn't being talked about enough! More muscle means better blood sugar balance, extra fat burning 24/7 (yes, even when being a sloth on the cough or sleeping), and a higher carbohydrate tolerance. More muscle improves both health and body composition goals. I'd do this by strength training 3-4 days a week, following a comprehensive plan that gets all muscle groups, repeating that same suite of workouts each week for 8-16 weeks or so (not randomly switching it up) and making sure the last few reps of each set feels hard to complete. And then I'd progressively overload by increasing something (reps, sets, resistance) over time. Cardio is great for health, but I would not prioritize that for fat loss goals.

3. I would indulge with intention. I wouldn't swear off any foods for fear of messing up my progress, but I would also have a serious convo with myself about the truth about my indulgences. Am I saying I don't indulge often but when I go out to eat I have a burger with both buns, fries, and a drink? Or some bread from the bread basket, pasta with my entree and a little dessert? Hot cocoa season is coming up. And cookies. And pie. How much alcohol am I drinking on the weekends? And weekdays? Do I indulge at every party, date night, event, holiday...? Once I had that hard convo with myself about my indulgences, I'd then make sure I kept my favorites in while reining things in a bit. It's not deprivation if you're choosing what you want most over what you want right now. It's just a choice and you get to make whichever one you want in each situation.

4. Movement. Knowing 15% (sometimes more!) of our metabolic rate is based on how much we're moving outside of workout time, I'd get creative about how to start moving more. Can I ask my employer for a standing desk or just doctor one up myself by stacking my laptop on a bunch of books? Can I take that call or meeting on a walk? Can I sit on the floor and stretch while watching TV instead of sinking into the couch? Can I plan to walk each morning or lunch break? And if the weather is bad, what's my backup plan? Maybe one of those walking pads or under-desk bikes? Can I plan some family fun on weekends that involves being active ... like a hike, playground games, or after dinner walk or bike ride with whoever wants to join? If fat loss was a goal, I'd definitely not skip out on this and make my metabolic rate 15% slower as a result.

What else? Well if you need some more help, you might be interested to know I'll be briefly opening up early enrollment for the January round of TRANSFORM: Body + Mind around Black Friday. This will come with early access so you will have the whole course and all the materials to be able to utilize all of it starting in November!



If you have some diagnoses you believe are making your fat loss goals trickier or could use some customization or extra accountability, 1:1 coaching might be more your flavor.



Oh and if fat loss isn't one of your goals, that list is still a great one if you "just" care about longevity and optimal health. ;-)



XO,
Tara

Ever lose + regain the same 20 lbs?

Losing and regaining the same 5, 10, 20, 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 within a certain range. This can be a big problem for metabolic health and body goals. But there's also a way around this problem so you never have to deal with that again!



It's a big topic, so I recorded a video just for you for this week. 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 thankyouveerymuch, feel free to check out more about my 28-daya metabolism-boosting course, TRANSFORM: Body + Mind and 1:1 coaching.



XO,
Tara

Underactive thyroid?

I used to have hypothyroidism.

... alongside PCOS, insulin resistance and prediabetes. Basically, I was a metabolic wreck and my doctor let me know he expected me to have an unhealthy body composition for life because of all of this. Thankfully, I believed in my own body's ability to heal + evolve and said, "Hold my beer." as I got to work. P.S. I no longer have any of those conditions and he was quite shocked and wanted to know how I did it all without meds. He meant well but just wasn't even aware of our potential!



I'm actually not writing this newsletter to tell you about my backstory, but I did want to let you know I've had some experience here. Someone on instagram recently asked me if I had 'regular' hypothyroidism or Hashimoto's -- the auto-immune kind. I told her I wasn't entirely sure because I didn't know enough to advocate for myself back then and my thyroid antibodies weren't tested at the time of my diagnosis. But the cool thing is that it didn't matter a whole lot. I did the same things to aim to get to the bottom of it, regardless of what was causing the hypothyroidism. Namely, 1, I aimed to increase my metabolic rate and health (this directly influences thyroid output) and 2, aimed to decrease inflammation and oxidative stress (which would be incredibly important when there's any kind of autoimmunity).



Last week I created a highlight just for thyroid health -- a series of posts and reels -- in response to the increase in questions I've been getting (mostly from new followers who are hearing about my story for the first time). In that highlight, I discuss what I did and why, lab work to consider requesting, nutritional additions that have helped, protocols and things most docs don't know about yet and therefore aren't sharing yet. Since subclinical thyroid function is incredibly common at this time, I wanted to share with you too! Click that link above and you may have to scroll my highlight bubbles, but it'll be there! It's labeled "thyroid".




Whether or not you have an under-active thyroid, I think this reminder is always helpful: our body tends to do SO WELL when we give it what it needs and then get the heck out of its way. If you're on some kind of a healing journey, you're doing incredibly important work! Keep going. <3



XO,
Tara



P.S. If you'd like some help, here are a couple of ways we can work together:



1. My 28-day metabolism-boosting course, TRANSFORM: Body + Mind. We work on boosting metabolism (helping to rev up that thyroid) as well as aim to bring down inflammation + oxidative stress (potentially helping auto-immunity). Best part is that while I guide you on what to do and how, I also teach you about your body, metabolism and health optimization so that you can make informed choices for yourself going forward. The next round isn't starting until January, but there will be an opportunity to get early access around Black Friday if you're on this waitlist. ;-)



2. I do work with some clients 1:1. This is much more in depth with tons of customization and accountability. Spots are limited, but clients are often graduating out of the program, opening up spots so hop on the interested list if you'd like to chat more about this option.

Fat loss: A learning series

You're a real catch... and I appreciate the heck out of you.

Just wrapped up another super-exciting 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. Cart closed last week and we actually began yesterday. 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.



Ok, here we go ...


Episode 1. Is there more to the fat loss story than "eat less, exercise more"?

Episode 2. 6 things you're doing for weight loss that are backfiring

Episode 3. Fat loss goal of less than 10 lbs? Or want to “tone up”? Discussing 8 things specific to YOUR goals to keep in mind.

Episode 4. Fat loss goal of 10 lbs or more? Sharing 7 tips specific for you.

Episode 5. 7 reasons you’re giving yourself cravings and what to do about it.

Episode 6. The biggest mistake the weight loss industry is still making!


Hope this helps!


XO,
Tara