Can we really age backwards?

Is senescence the hidden roadblock to metabolic health?

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

What’s Happening in Your Cells?

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

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

The Sneaky Truth About Senescence

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

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

Enter Senolytics: Your New Best Friend

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

• Exercise

• Fasting

• Sauna

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

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

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

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

How Does This Relate to Your Metabolism?

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

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



Ready to Supercharge Your Metabolism and Turn Back Time?



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

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

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

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

Stay curious + nerdy.

Happy Thanksgiving,
Tara



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

What's up with ultra-processed food?

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


And for great reason!


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



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



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

Examples of Ultra-processed Foods:

• Most pre-made drinks and sodas

• Packaged snacks (think chips and cookies)

• Instant soups and noodles

• Processed meats (like hot dogs and deli meats)

• Ready-to-eat meals

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

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

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

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

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

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

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

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


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

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

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

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

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

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

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



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



XO,
Tara



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

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

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

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!

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

Self Care or Self Indulgence?

We need to put our oxygen mask on first (like on a plane). I know I know but ...

How come it often feels self indulgent (not in a good way) to take care of ourselves?




I just started reading a new parenting book in my ongoing quest to feel like I have even a little bit of a clue about how to perform the most important role I have in this life. :-P I had a lightbulb moment in the introduction when the author was talking about the importance of self care as a parent.



She said, "Imagine this: You're rafting down a river with your family, when a section of whitewater rapids throws you into the water. There's no time for panic -- you've got to hustle. Your kids need you in the boat; besides, it's cold and dangerous in the water! The sooner you get back onto the raft, the better. You reach out your hand so the rafting guide can pull you back on board. Or do you? As parents, when something throws us off balance, we have a strange tendency to resist help that gets us back on track. It's as if we're so concerned about our kids staying on the boat that we don't take the hand that's offered to us. Instead we stay in the river, barely treading water behind the raft, which will do nothing to help our kids dodge the next set of rapids downstream."



Brilliant description, isn't it? We're so concerned that THEY (kids, partner, whoever) have enough to eat, but then think nothing of skipping meals earlier in the day and wonder why we're so cranky and ravenous at night. We think doing our best means doing the most and vow to "start over next week" with the goals we have for ourselves. We spend money like water on things we decide will make their lives easier / better, but feel guilty investing in something that will make us an entirely better person with confidence, health, and energy. Or heck, even the free stuff (walks, morning sun, exercise, cooking food we already have) gets moved to the back-burner (pun intended) because if it isn't "I don't have the money" then it becomes "I don't have the time".



We're really good at keeping the kids on the raft but somehow seem to think that we don't need to be on the raft alongside them.



Problem is, if we raise our children this way they will become adults who one day think they don't have the right to allow the guide to help them back onto the raft alongside their loved ones. Our JOB as caregivers -- if you are a caregiver -- is to coach them through being a kid but also being an adult as that's where they will be spending most of their years.



It's not self-indulgent to give yourself the same care + attention you would like to see your children (or any loved ones) give to themselves one day.



Suggestion. Pick ONE thing off the list below and schedule it into your week THIS week. Pick whatever stands out and think of this email as your sign to make it happen.

• Schedule that doctor appointment, lab work, chiropractor consult

• Set aside a little time to get in a workout. Maybe it's strength. Maybe it's some zone 2 cardio. Maybe it's been awhile since you've done any kind of HIIT. Whatcha need most? Do it.

• Has sleep gotten away from you? It's easy (but oh so hard) to burn the candle at both ends in the Summer when days are longer. Set a bedtime and wake time and make sure the math works out for you to get enough zzzzs this week.

• Take 5 minutes to stand outside in the sun, bare feet on the Earth for a quick recharge.

• If you're feeling hopeless about some kind of goal you have, set aside some time to learn more about it and plan a small action step. Financials overwhelming? Book an appt. with a financial advisor. Parenting feeling extra hard? You might like the new book I just started -- The Essential Guide to Raising Complex Kids by Elaine Taylor-Klaus. Fat loss or health goals feeling impossible? Head over to my instagram page for some more free resources or hop on the waitlist for the September round of TRANSFORM: Body + Mind (less than 6 days left to get on the waitlist!). Or, find out more about 1:1 coaching here. In each option, I gotcha covered in the fat loss / body / health departments. ;-)

• Mind feeling chaotic? My favorite 1-2 punch for that is 1) declutter something (even just a drawer helps) and 2) spend 10 minutes on a hobby or planning something. Chaos can be from a cluttered environment or even feeling there's so much of life's hard stuff present in your life without enough of life's fun. Adding in that fun (hobbies, social plans, plan a trip, date night).

• No idea which to pick? Just do a few rounds of 4-7-8 breathing right now. Breathe in for a count of 4, hold for a count of 7 and exhale for a count of 8. Repeat a few times. It's a calm-inducing breath pattern and excellent for reducing stress, anxiety, and helping with sleep.

• In a rut? Shake something up! Cook a new meal this week. Or just serve lunch or snack to your kids in a muffin tray for funsies. Drink your seltzer out of a champagne glass. Keep the TV off tonight and the phone down -- find something else to do. Google a few jokes and text them to your besties. Start an unprovoked water balloon fight with your kids, partner or friend (I suggest making sure they're ok getting wet first ... unless you're more adventurous than me. Haha!)

September is around the corner. New month and new season (soon). Perfect chance to re-commit to taking action on the things that you KNOW will improve your life ... and spill out and onto the lives of your loved ones. Wrapping up the year feeling better and entering 2024 with newfound momentum just hits different.



XO,
Tara

Healthy Summer Things

Summer time has me feeling all kinds of ways ....

Like I love it. But I hate mosquitos despite them loving me. And not a fan of ticks, either. And why is it so weird getting into a bathing suit for the first time every Summer?




I think often about how most of us grew up fearing the sun and yet one of the most beneficial things we can be doing for our health and body composition goals is ensuring that we're getting enough sun (but preventing harmful burns, of course).



Then there's the whole chlorine thing -- which I posted about recently right here.



And how can we leverage the fact that most of us are outdoors more often this time of year to help us build momentum on our goals? One way is by thinking about restructuring the water inside our body. Once again, for health AND body goals. Check this out.



Another great opportunity we have is to leverage temperature. Hot + humid outside? Go workout outside around sunrise or sunset and you've got your very own "infrared sauna" (we get natural infrared light through the sun around both sunrise and sunset). Then hop into a cold bath, shower, or baby pool filled with hose water and ice cubes. Boom. Contrast therapy!



I'm a big fan of the food that's in season now too! If you missed it, you can grab my 42-recipe Summer healthified dessert recipe e-cookbook, Sweet Surrender. 



Every season has its challenges. It's a regular showdown around here with those darn blood-sucking flying jerks. But each season also makes it a little easier to focus on our health and body goals in a slightly new way. What are you loving most about Summer?



XO,
Tara

Cholesterol / lipid results are in!

My cholesterol (lipid) results came back and we have to talk.

Have you been following along on instagram stories? I've been sharing a ton about my latest bloodwork, what labs I asked the doctor to order and why, my results and what I'm making of it all. It's been a regular party! HAHA.



One thing I asked the doc for was an extended lipid panel. The standard lipid panel just doesn't tell much of a story. My total cholesterol, LDL, HDL and triglycerides came back first and they were all great.


Then the "special" lipid panel results came in.


I really wanted to see my Apo B as that is a better indicator of risk of heart disease and atherosclerosis than LDL. My Apo B was good (65). But this is one of those things that can always be better, as far as I'm concerned. So I'd like to work on that even though it's "normal" and "very good".


LP(a) was one I was very curious about as it's the one that's not quite as modifiable with lifestyle and is more genetic. I have a very strong family history of hypercholesterolemia, so I wasn't sure what to expect here. Mine was very good at <10. If it wasn't, I'd really drill down on the other aspects of my lipids that I could improve to help offset this. Also, I would potentially consider medication if I believed it was the lesser of the evils here. But it's low. Great!



But I also asked to see particle size. My small, dense LDL particles are elevated. This isn't cholesterol itself but the little carrier molecules that transport cholesterol around. Cholesterol isn't water soluble, so it needs something that IS to carry it around our body. Lipoproteins it is! These are water soluble on the outside, so they can move around our bloodstream but they can hold cholesterol inside of it. Think of them like little Uber drivers for our cholesterol. LDL + HDL stand for low density lipoproteins and high density lipoproteins. They are lipoproteins and these actually seem to matter a lot more than the actual cholesterol contents inside of them when it comes to risk factors. So while I don't have a lot of LDL, I do have too many of the troublesome kind. Small, dense LDL particles are the ones that tend to lodge themselves into our blood vessel lining and cause trouble. 



As with everything, I plan to take in all the information, formulate a plan, carry it out and retest in a bunch of months to see how my plan is working. Here's my plan:

1. I am still having my typical breakfast of 1 full egg with the egg yolk plus a cup of egg whites and all my veggies and other stuff because I don't eat much cholesterol at all and this is pretty much my only source ... plus (and most importantly) when we test for cholesterol we're getting information about what our body is making and degrading, not what we took in through food. So lowering cholesterol through my food intake isn't part of the plan.

2. I just switched from cooking my breakfast eggs in coconut oil to cooking in another oil instead (olive, avocado). This is because coconut oil is one of the only plant sources of saturated fat and it has quite a lot per serving! I don't take in a lot of saturated fat otherwise, though I do believe some is important. High saturated fat intake does affect the amount / types of lipids we make. I won't avoid coconut oil altogether or anything, just removing it from my daily breakfast will be a great experiment.

3. I will continue to monitor my blood sugar. Blood sugar issues can actually cause 3 problems here. For one, elevated blood sugar will raise triglycerides, LDL and Apo B. It can interfere with us using up / degrading of the cholesterol we have already made. And then, it can cause damage to the blood vessel lining which then attracts these harmful lipid particles in order to use them as a bandaid of sorts and spackle up the damage. This is great to prevent bleeding out in the moment but eventually leads to build up, plaque, blockages, and things like heart attacks or strokes. My recent blood work showed my fasting insulin is very low (yay ... no insulin resistance currently) and my blood sugar was fine (not prediabetic) but higher than I've gotten it down to before and higher than I'd like it to be. Since there is no insulin resistance, I suspect stress to be the cause currently. So, I'll be doing all the things I mentioned in last week's newsletter for that. I will also make sure I don't drop my carbs too low as that can increase stress and potentially make my blood sugar worse in this case! This is why it's so important to get fasting insulin done so we can play detective here. Finally, I will monitor my blood sugar sporadically with finger pricks as I do but also plan to get another continuous glucose monitor soon and keep it on for a few weeks for more data.

Things I'm already doing that should help and I plan to continue to do:

• NO smoking

• Very little alcohol intake

• Sleep

• Sunshine

• Grounding

• Exercise

• Maintain healthy body composition

• Maintain healthy blood pressure (big deal with lipids as poor lipids plus high blood pressure encourages more plaque build up)

• Red light therapy

Some of the above helps us rebalance our lipids in a more healthful way. Some of the above is to help protect blood vessel lining. We don't just want healthy lipids, but also healthy blood vessel linings so as to not need to use the cholesterol to "spackle" up the damage and then be left with plaque. Sunshine and grounding, for example, each help us to restructure some of the water in our body into 4th phase water -- a gel-like substance that lays down like a protective layer over our blood vessels and takes some of the damage we accumulate through -- life. Getting enough sun and plenty of contact with the Earth (standing barefoot in the grass, sand, swimming in an ocean or lake, etc.) are 2 ways we can help our bodies create and maintain that protective layer. 



So, that's the plan! And I hope that by sharing this long and nerdy story with you, it might help you know what to ask your doctor to test for and / or formulate your own plan. Of course I'm happy to help you if you need it! TRANSFORM: Body + Mind is my 28-day metabolism-boosting and health optimization course and TRANSFORM: 1:1 is my 1-on-1 coaching program where we dive much deeper and also discuss your individual needs, including lab work.



XO,
Tara

Are you a longevity nerd like me??

Do you geek out on all things health?

Me too! But... sometimes it feels like a never-ending mountain to climb with all of the recommendations and goals we have, right?



Where to begin? I discuss this in my latest (3 min.) video.



We’re never too advanced for the foundations! And the foundations (like nutrition, exercise, sleep, mindset ...) will be your biggest needle-movers! It’s why these things come first in my 1-on-1 coaching program ... with the Longevity Phase of the program at the end. 😉



But what if you’re already doing the foundations well and CONSISTENTLY? You’ve conquered healthy body composition goals, you move your body daily, you have a great relationship with food and your body, you’re sleeping well, and you have noticed a shift in your mindset / emotional resilience ....?



What’s next??


Well, the foundations forever! Seriously. 😜 And then some fun, more detail-oriented longevity-focused habits, tweaks, and experiences.



I talk up on my stories on Instagram a lot about breathwork, meditation, supplements, hot / cold, fasting, dry brushing, oil pulling, homemade charcoal toothpaste, natural products, mTOR, AMPK, mitochondrial health, grounding, 4th phase water, autophagy, apoptosis, circadian rhythm setting, etc. If that’s your jam too, set aside an hour or two each day to watch my stories. (Kidding! But they CAN get long sometimes. 😂😂)



And while I will be sticking to a lot of the foundations on my social media pages and right here in my newsletter because I believe strongly that it’s what is most helpful and most necessary, if you want me to include some more of this content here as well, let me know with a quick reply!



Please note: I do not represent any other brand but my own at this time. None of my posts or stories are sponsored. Could that change in the future? Maybe! But it will have to feel just right as a partnership for me to agree to it and so far, I haven’t had that feeling with any of the offers. 🤷‍♀️



So ... foundations first and most. Then room for the cherries on top. ;-). That's my take. What's yours?



XO,
Tara

"Do you eat before you workout?"

"Tara, do you eat before you workout?"

I got this excellent question recently on instagram. Here's my 1-minute video response. :-)



Everyone is different! Play around with meal timing around your workouts — or just in general — to find out what you feel best with.



For me, I used to feel awful working out while fasted. I also used to have PCOS, insulin resistance, and prediabetes. I was a metabolic mess!! So, feeling cr*ppy while working out fasted was one of the things that tipped me off to being “off”.



As I became healthier, more metabolically flexible, and more fat-adapted (no, I’m not keto), I started noticing I could do more and more intense exercise without fueling up first. Truth is, we all have sooooooo much fuel already on our bodies as stored body fat. Even if I’m lean, there’s no reason to “need” to eat before a workout.



Now, if tip top performance was the goal (a race, game, or competition), filling up my glycogen stores before said activity would give me a little bit of an edge. But in my daily strength training sessions, bike rides, runs, hikes, or HIIT ... it’s just not necessary.



Another important note: for the average person (not a pro / competitive athlete), protein timing isn’t nearly as important as people will have you believe. I don’t rush to get it in post-workout. I just make sure I get the amount of protein my body needs (about 80-105g per day) throughout the day in a variety of ways.



Second half of the video I’m showing you a pretty typical meal I break my overnight fast with.



Questions about protein, meal timing, metabolic flexibility, or ... whatever? Leave ‘em below!



XO,
Tara



P.S. Yes my lip is bleeding in this video. They were dry that day and happened to crack right before I shot this. Allllllll good. 😝 (You’d be surprised. People notice — and comment about — everything on social media! 🤣🤣).

Your muscles or your life?

What's your choice -- strong, fit, healthy body and energy... or a long life?

I know. I don't wanna make that choice either! Luckily there are ways that science tells us we can achieve both, even though these goals can be considered at odds with one another, traditionally.


IN THIS VIDEO I chat about why they are at odds with one another and what I'm currently doing to chase both goals. I hope you'll learn something, but more importantly, I hope you'll find excitement in all the cutting edge research that's being done telling us -- in greater detail -- how we can take our health into our own hands.


The video happened live last week, but the offer still stands. Any questions? Anything you'd like to chat about? I'm a quick email away. Tara@TaraAllenHealth.com


Happy Monday!

XO,
Tara

Hunger: Friend or Foe

Hunger: Friend or Foe?

Is hunger inherently bad? Does it mean we're in 'starvation mode'? Is it an emergency? Does it play a role in fat loss or longevity?



CHECK OUT THIS VIDEO where I chatted live all about hunger and how it might apply to your various health goals.



Questions? Feel free to leave a comment and I'll get back to you soon. :-)



XO,
Tara

Nothing changes if nothing changes

Nothing changes if nothing changes.

You know that already, right?



In fact, there is probably a lot that you already know you could be doing to move closer to your goals. 



And you might even be frustrated by the very fact that you know things and still seem to have trouble implementing them on a consistent basis.



First of all, I want to let you know this is VERY common. Just knowing things does not build up the skills required to carry out these interventions. In fact, it's an entirely different part of the brain used for learning vs. implementing and staying consistent.



And here's the cycle I see repeat over and over with many people: Big goal, big motivation (at first), trying to change too many things at once with no reasonable long-term plan, sees no results or has too much difficulty staying consistent, gives up and feels down. Rinse and repeat - every Monday, every new season, every New Year...?



Does this resonate with you? It will for many people!




Check out my latest Workshop Wednesday video in which I discuss how the mismatch between your goals and your actions are blocking you from your results. The more you understand about the behind-the-scenes stuff happening in our brain and with our mindset, the more you will be able to take the wheel and make the lifestyle upgrades you have been trying to make.




XO,
Tara




P.S. January 1-on-1 coaching spots are filled, but I will have a few spots opening in February. If you are interested and ready to commit to a complete health, nutrition, and fitness transformation, leave a comment or email me: Tara@TaraAllenHealth.com and I will send you my calendar so you can schedule yourself for a free call to chat. Never any sales pressure (I don't play like that), but we need to both be sure that it's the right fit before moving forward. ;-)



P.P.S. We all have goals! I've been working on tilted inversions, wrist mobility, handstands, etc. And guess what? I kinda suck! Sucking at something is awesome....so much room to improve. I'd love to hear what you suck at and see if it's something I can help with. 

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

Are you lying to yourself? (Self-integrity for the win)

The opposite of lying to yourself is self-integrity...

And I want to convince you today that that's exactly what you need more of in your life in order to accomplish your health and body goals. Cool?

Check out my latest Workshop Wednesday video where I'm discussing smoking, addictions, food, fitness, self-integrity, and how you can make a simple (but not necessarily easy) change RIGHT NOW that will put you right back on the path towards your goals.

Does that sound like it's worth the 10-minute video? ;-) 

Enjoy your day,

Tara

P.S. Only 2-ish more weeks left to purchase my healthy holiday desserts e-cookbook before it goes into the vault until next year. It contains 42 delicious, gluten-free, dairy-free, refined sugar-free recipes that will become staples in your house for years to come! Yes, I'm that confident about these. ;-) There's something for everyone with a variety of flavors and types. Plenty of baked goods like cookies and brownies, but also stovetop, slow cooker, and NO bake options for when you're in a rush to get 'er done.

Grab your copy right here.