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 willpower or motivation? No problem ...

When Will Power and Mo Tivation have left the building ...

... it can be tempting to point our fingers there and throw our hands up in frustration. "I guess I'll never reach these goals. I have no willpower. And if I could just get motivated ..."



But what if I told you willpower and motivation aren't necessary? Would you believe me?



We all have a finite amount of willpower. If it's being used all day long, you will cave eventually. Here's the work-a-round: Set up your environment and biology for success.


1) Ya know how you eat entire jars of peanut butter in a day or 2? Or maybe it's the ice cream that doesn't stand a chance? Whatever your particular foods are that you seem to have a lot of trouble with portion control around, don't keep them in the house! Keep almond butter instead. Or sorbet or something. Compromise with your loved ones on this and when you really want it, go out and get a single serving. One day, you will be more balanced and not have to worry about these trigger foods holding any power over you. But for now, this will help.


2) Balance your biology! Your cells are meant to scream for excess energy if you are under-nourishing them. This could be from skipping meals, trying extended fasts that are beyond what your adrenals can handle right now, or maybe you're eating too many empty calories and not enough real food. Also, if your hormones and blood sugar aren't balanced, you will find yourself trying to rely on willpower in situations where some others just don't seem to need it.


Now... motivation! She's sexy when she's here, isn't she? You almost feel superhuman when you're motivated to do something, right? But she's flakey and unpredictable. Thankfully, you don't need her. You can use discipline to do the thing anyway. That action builds momentum. And that momentum you create tends to attract motivation to swing by more often. But even if she doesn't? Who cares. You have discipline. And discipline is a bit more boring, but superrrrr loyal.


How do you tap into discipline? First, you set SMALL goals that you know are doable even when you don't want to do it. ASSUME you won't be motivated when the time comes. Is the thing you're promising to yourself small enough that you can get it done anyway? The answer should be a resounding YES.


So, you don't start drinking half your body weight in ounces of water today. You drink 1 glass of water before you let yourself have your coffee today.


You don't do a full Tara Allen Health workout from instagram or someone else's from youtube today. You do the first 5 minutes.


And you don't perfectly balance all of your meals today. You add a veggie to your lunch.


Aaaaaaand, you don't do ALL of that in 1 day. You pick 1 or 2 things and add more only when you can consistently rock those 1 or 2 things.


No willpower, no motivation, all the health and body goals. You are in the driver's seat. Always.



XO,
Tara



P.S. If you have said to yourself or anyone else in the past few days that you need help -- that you have fat loss, muscle-building, "toning", blood sugar balance issues, or a slow metabolism -- then I look forward too seeing you in September. TRANSFORM: Body + Mind is the 28-day course you need. Make sure you're on the waitlist as waitlist peeps will be getting a discount code.



P.P.S. If you want to start to feel the effects of balancing your meals BEFORE the September round of TRANSFORM: Body + Mind, grab my latest Fat Loss Meal Plan available for purchase.

The body trash-talk antithesis

When you watched the ball drop on January 1st (or fell asleep on the couch just beforehand like me), I bet you had at least a few ideas about how you wanted this year to go. Now that we're halfway through 2022, how's it going so far? What are you most proud of? What might you need some help with in the second half of the year?



I want to take you through a VERY quick, but VERY powerful exercise if you'll indulge me. Grab a piece of paper and pen. Yeah yeah, the notes section in your phone is fine too.



I want you to write down 5-10 things your body did for you within the last 24 hours. 

• Did you carry all the groceries into your house in one trip (b/c what kind of a psychopath takes more than 1 trip, anyway??)?

• Did you pick up your kids or grandkids?

• Did you go for a walk or exercise?

• Did you have a long commute on a standing-room-only train?

• Did you simply sleep while your immune "army" came through and saved the day by helping you heal + repair?

• Maybe you felt the beat of your fav. song when it came on Alexa and you realized that, in fact, your hips DON'T lie.

Write down the first 5-10 things that come to mind. If they're flowing, keep going! If you're stuck, think outside the box. But you're not done until there's at least 5 things written down. Because I said so. ;-)


The point of this exercise is simple: when we feel gratitude for our body -- even just a tiny bit -- it becomes harder to trash talk it. Less trash talk = less disrespectful behavior like over-restriction or over-indulgence.


LMK how it goes!


If you've been feeling lately like something needs to change, you're not alone. So many women have been telling me lately that they're tired of the same patterns repeating. Tired of being confused AF about what to eat, when, how much. Tired of not having the energy to workout. Tired of feeling like their health is slipping. And tired of spending their days not feeling sexy + vibrant as they know, deep-down, is possible.



If you're nodding your head, THIS IS YOUR SIGN to learn how to finally stop doing weird things related to food and your body. When you know how you use and store different kinds of food, how to balance your plate, how to exercise without spinning your wheels, and how to tap into other practices that no diet has ever taught you about, you'll realize there's not that much that you can't accomplish with the right combo.



In September, I'll be taking another group through my 28-day course -- TRANSFORM: Body + Mind. I'd like to help you blow your own damn mind then. Whaddya think? Get more details and join the waitlist here. (Waitlist peeps will be getting a discount code when the cart opens.)



You can unlearn and learn SO much about your body in 28 days. It's enough to change your entire trajectory. Go make yourself a PFF breakfast (protein, fat, and fiber), think about it, and click the button below to join the waitlist if you're ready to put yourself first, finally.



XO,
Tara



P.S. Did you know that I send out a weekly newsletter with my top tips and resources around nutrition, exercise, metabolism, fat loss, mindset, longevity, and how to just feeling freaking amazing?? You can join the inbox party too —  right here.

When you screw up on your resolutions (and why it's not exactly when you think)

Hey guys,

The first week of 2020 is coming to a close already!

And for some of you, you've already given up on some of those life-changing resolutions you were so romantic about last week, am I right? Usually that happens when we've set too many goals at the same time or set one goal that was just a bit too unrealistic. 



But maybe you're not a resolution setter. Maybe you're like me - trying to use everyday to progress and challenge yourself to get better. Or maybe you are still going really strong on those goals!



Either way, you will find yourself saying at some point, "I screwed up." And here's what's important to know: You did NOT screw up at that point. But you're about to. Let me explain...



Check out my latest Workshop Wednesday video where I share why you did not screw up when you think...and how it's actually foreshadowing that you're likely on the path to actually screwing up. Of course I'm going to tell you how to turn around and NOT screw up, after all. 



I explain a bit about some of the content you can expect more of from me in 2020 in the beginning of the video. Make sure you're following me over on Facebook and Instagram to get all content. I post a lot inside my stories as well, so check those out if you need more healthy information + inspiration (with an occasional dose of cute kiddos). ;-)



I'm always happy to hear from YOU as well... anything in particular that you'd like me to cover this year? Hit 'reply' to this email and let me know. I've got a running list and plan to hit it all, if possible!




Happy New Year!!




XO,
Tara

Maple Mango Banana Chai Smoothie Bowl

You will want to grab a spoon and enjoy every bite of this smoothie bowl! You can use leftover chai spice in your tea or coffee with a little coconut milk or cream. Yummmmmm!

Maple-Mango-Banana Chai Smoothie Bowl

(Serves 1)

Ingredients:

½ large frozen banana, sliced

½ cup frozen mango

1 tbsp maple syrup

1 tbsp chia seeds

1 tbsp nut butter (almond or your fav)

1 cup non-dairy milk (almond, cashew, coconut, pea, etc.)

½ tsp of the chai spice blend (recipe below)

(Optional: toppings of your choice – coconut flakes, pumpkin seeds, berries, etc.)

Directions:

1. Mix all the ingredients in a high-speed blender and blend until combined. You might have to scrape the sides or use the plunger, as this will be thick.

2. Remove from blender into a bowl, add toppings and enjoy immediately!

Chai spice blend (this makes more than is needed in the recipe above!)

Ingredients:

2 tsp ground cardamom

2 tsp ground allspice

4 tsp ground cinnamon

2 tsp ground cloves

6 tsp ground ginger

Directions:

1. Place all ingredients in a small jar, cover, and shake vigorously to combine. Store remaining blend in an airtight container.

Are you a fan of chai this time of year? To me it says Autumn as much as a cup of pumpkin-anything. ;-)

In health + tastiness,

Tara

Taking responsibility so you are EMPOWERED to transform

If you are the 'problem', then you also get to be the solution.


And let me be really clear: I am not talking about beating yourself up here!


But, if you can start to look past your (very real) excuses and see just your role in getting to where you're at right now, then you'll also be able to feel empowered to change what you want to.


You see, if you had NO control in getting here, how can you possibly believe that you will have any control in getting there?



Check out my latest Workshop Wednesday video all about this!



And by the way, my ridiculous straight-out-of-the-shower-hot-and humid-crazy-updo hairstyle apparently ruffled someone's feathers on Facebook. Hop on over to my Facebook page if you want to check out what was said and my response.



Here's what's important though: there will always be trolls - or people that aren't supporting you or excuses or people that want to dull your shine. And if you have big goals like I do…you have to ignore it or use it to fuel you. I'm not going to stop showing up on live video to deliver messages of health, longevity, self love, and empowerment just because my hair looks silly that day….or I have no makeup on….or I'm in my pajamas. ;-) I'm showing up - just as I am - no matter what. My BIG goal in starting this business is to help EVERYONE that I can no matter what. If we can't work together one-on-one or in a group setting, then I hope to provide enough information and inspiration so that you can make miracles happen on your own. And if I had to get all glammed up to share my message, it wouldn't happen as often. And it wouldn't help as much. And it would be FAKE because I'd be pretending to be polished all the time when I am…not! :-) 



I've done polished. I've checked the boxes on uniforms, and business casual, and school reports with perfect reference pages. I've done policies, procedures, and scripts at the hospital as a nurse. I've had to encourage meds and interventions when I knew in my heart that my patient needed more of my time instead. Less charting, less narcotics, more heart. I'm not against all meds at all! I'm very grateful for the types of medical services we are lucky enough to have access to. But, sometimes we need humanity first and foremost.



So, here I am showing up outside of the lines. I say "um" a lot. I record live videos in my pajamas if it's nighttime (or early evening sometimes….let's be real) and I have something to share that might help someone.



My priority just wasn't my hair that day - nor is it ever, really. ;-)



I hope you feel comfortable being you despite whatever hurdles are thrown your way.



In good health,
Tara