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!

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.

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

Metabolic Flexibility in the time of Covid-19 and beyond...

Metabolic flexibility in the time of Covid-19 and beyond...

While there is so much still to learn about this particular coronavirus, we do seem to understand that individuals with underlying lifestyle health conditions are doing more poorly when infected.



And here's what I know for sure... it's never a bad time to start working on optimizing our health. As someone who used to have PCOS (polycystic ovarian syndrome) and prediabetes, I fell into the bucket of having 'metabolic disorder' - a bucket that also houses those with high cholesterol, triglycerides, insulin resistance, excess belly fat, and blood glucose regulation issues.



The good news is that there are lifestyle choices we get to make to improve our condition at any time. Check out my latest live video in which I dive into this a bit more and share 3 things I've done to stay metabolically flexible.


If there's anything I can do to help you, please feel free to leave a comment and let me know what's on your mind.



XO,
Tara




What's happening on social?


Just one thought...

Chair workout

If it weren't for this quarantine...

Dumbbell workout

Salsa dancing - step 3

Scooter workout

Metabolic Flexibility

Legs / glutes workout

Abs at home workout

Beginner Arm Chair Workout

Turmeric Hummus Recipe + Immunity