What to do when you want results... but also want a nap

Heyyyyy,

I don’t know if you need to hear this or not but just in case ... if life feels like it’s yelling at you from all directions, you're not broken. You’re just probably trying to function like a high-performance machine... while getting sleep? Never heard of her.

It’s a weird season. Lots of things going on in the world. The schedules are packed with sports and events and things. The weather is weird. Your cravings might be weird. And you're probably a little tired of trying to "be good" while your cortisol levels are building a retirement fund.

So if you’re feeling:

• A little unglued

• A lot over it

• And like maybe you don’t want to start a 75-day challenge or drink celery juice to get your life together... (b/c you're a smarty pants!)
  
  Let me offer this anti-overwhelm plan:

No tracker. No 43-point checklist. Just three tiny moves that give you the most bang for your energetic buck.

Here’s what we’re doing this week:

1. Eat a protein-rich breakfast.
Not a bite of your kid’s waffle or coffee and collagen with an apple. I mean 30-40g of real, complete protein in a meal that you call breakfast. It doesn't have to go down within 5 minutes of you opening your eyeballs, but it does need it's own distinct meal moment. Combining it with something else at 1 PM and calling it brunch won't do. Maybe it's an eggs plus a cup of egg whites scrambled in a lil butter or oil with lots of veggies. Maybe it's a double-serving of Greek yogurt with basil seeds and a handful of berries. Maybe a tofu scramble, cottage cheese + leftovers — whatever you like. Skip this and no complaining allowed when your goals are hard to reach and your cravings are screaming by 11:01 AM.

2. Walk 10 minutes after lunch.
No need for a workout outfit. Just a walk around the block. Or the kitchen. Or your hallway if it’s raining and you’re a little unhinged like me. Or dance. Or do lunges. Frankly, I don't care WTH you do and neither does your metabolism as long as you move for 10 minutes minimum. It helps with digestion, blood sugar, and your sanity. Don't skip it because you're busy. This is your life and you're no longer available for "too busy to reach my goals". Don't skip it because you worked out earlier in the day. Exercise and movement is 2 separate categories and you need both in your life.

3. Keep your phone out of bed.
I know. That one hurt a little. But no woman has ever woken up at 3am and felt better after scrolling Zillow or WebMD. Plug your phone in across the room on airplane mode, drink some unsweetened herbal tea with your magnesium, and be the glowing goddess your nervous system deserves.

That’s it for this week. No reinventing yourself. No fancy hacks.
Just 3 basic shifts that are annoyingly effective.

You don’t need a perfect plan. You need a repeatable one. And ideally, one that doesn’t require 17 tabs, 3 podcast episodes, a second career in meal prep, or 12,000 steps before 7am.

You in?

XO,
Tara

P.S. If you’re ready to stop piecing everything together from Pinterest, YouTube, Instagram, and biohacking bros with six-packs and no kids… come join us inside The Metabolic Edge. It’s a coaching membership for women in their 30s, 40s, 50s and beyond who want science-backed, simple strategies that actually get results ... with support and coaching to keep it all sustainable. No chaos. No extremes. Just the stuff that works and that you need, in one place. This link explains it much better. ;-)

Perimenopause and menopause is chaos -- but you’re not crazy

Don’t worry, I'm saving the April Fools jokes for Instagram and my family. I’d never prank you about peri or menopause. That stuff’s already chaotic enough.

Hormones going rogue? That’s real.
Waking up at 3am wondering if your metabolism ghosted you? Also real.
So today, no jokes ... just gold.

Let’s break down what’s actually happening in your body (and what you can do to take your power back). Perimenopause and menopause isn’t the problem. But it is revealing everything your hormones used to hide.

Let’s talk about the midlife health mystery no one prepared us for:
You wake up puffy.
You feel more anxious than usual.
Your jeans fit weird.
You’re snappy for no reason.
You can’t remember why you walked into a room, but you can remember that you’ve already had it with everyone.
So you go to the doctor.
You get bloodwork.
They tell you, “Your labs are normal. Maybe try meditation or weight loss?”
Cue internal screaming.



Perimenopause / menopause (the former I have personal experience with myself!) can feel like chaos. Perimenopause is that in-between hormonal zone where your body is shifting ... but not consistently. Estrogen is erratic. Progesterone is MIA. Some days you feel great. Other days you're crying into your sleepy time tea.


Meanwhile, your mitochondria are like: “Ma’am, are we doing cardio or collapsing?”
And the medical world? It’s kind of collectively like: “Huh. That’s weird.”


What’s actually happening with your hormones? (skip if it starts feeling like biology class)


Perimenopause = hormone chaos. Estrogen and progesterone don’t just drop ... they fluctuate wildly. You can go from normal levels to postmenopausal lows and back again… in the same week. That’s why some days you feel amazing, and others you feel like a puffy rage monster in a brain fog.


Progesterone drops first. It’s your calming, balancing hormone -- and when it goes, anxiety, irritability, sleep issues, and PMS-like symptoms take the wheel. This is often the first sign of perimenopause.


Estrogen becomes unpredictable. Sometimes too low (cue hot flashes, dryness, mood swings), sometimes too high (hello bloating, heavy periods, breast tenderness). The rollercoaster makes your brain and body feel very confused.


Testosterone quietly declines. It doesn’t crash like estrogen or progesterone,  but it steadily drops, which impacts muscle mass, libido, confidence, motivation, and strength. You may not notice it right away, but over time you feel… flatter. Less drive. Less “you.”


Menopause = hormone flatline. Once you’ve gone 12 months without a period, estrogen and progesterone reach consistently low levels. Your body can function without them,  but not optimally unless you support your system.


Post-menopause, your adrenal glands and fat tissue take over. They produce small amounts of estrogen, progesterone, and testosterone. But if you're stressed, inflamed, or depleted? That backup system gets overwhelmed fast. (This is one reason managing stress and building resilience becomes non-negotiable.)


I love analogies -- Think of estrogen, progesterone, and testosterone like a group of expert chefs running your body’s kitchen. In perimenopause, the chefs start showing up late, forgetting the recipes, and throwing cayenne into the pancake batter. In menopause, they retire ... and now the interns (your adrenals and fat cells) are trying to keep the restaurant open with half the ingredients and no supervision. It’s possible, but you’ll need better systems, smarter nutrition, and a lot more support.


Here’s the real plot twist:



Perimenopause and menopause are often blamed for too much (“It’s just your hormones. Good luck!”) AND not blamed for enough (“Your labs are fine. It’s probably stress or aging.”). But the truth is that yes, your hormones are shifting. But also… your youthful hormones were masking metabolic chaos for years:

Undereating.
Over-stressing.
Lack of muscle.
Blood sugar roller coasters.
Sleep deprivation.
Nutrient depletion.


And now? It’s all showing.


What’s actually happening to your mitochondria?


Estrogen drops → energy production drops
Estrogen helps your mitochondria function. With less of it, energy tanks and oxidative stress climbs.

Inflammation creeps in
Hormonal chaos = cellular inflammation = slow repair + slower metabolism

Insulin sensitivity tanks
Your cells stop responding well to carbs, and blood sugar management gets harder

You lose lean mass (and mitochondria with it)
Muscle = mitochondria. Muscle loss = lower metabolic capacity.

Cortisol spikes, but recovery lags
You’re more stressed, more easily depleted, and less resilient.

Sleep suffers → mitochondria suffer
Night wakings = poor recovery = higher inflammation

Your nutrient needs skyrocket
Your cells need more B vitamins, magnesium, antioxidants, protein, and co-factors ... just to function normally.



What actually helps (and what I teach + guide you through in The Metabolic Edge):

• Short, metabolism-supportive strength training

• Blood sugar balance with protein-forward, satisfying meals

• Nervous system regulation (real tools that work in mom-life and other life chaos)

• Strategic supplements that support mitochondrial + hormonal health

• Smarter recovery (because rest is now mandatory, not optional)

• Real-life strategies that work in 2025, not 1998

Cat's out of the bag. Coming soon: The Metabolic Edge



This is exactly why I created The Metabolic Edge -- my brand-new signature membership where we rebuild your metabolism, energy, and resilience from the root up.


It’s for women in. their 30s, 40s, 50s and beyond navigating perimenopause, menopause, body composition and / or health struggles who want real strength, better brain power, more joy, and less dreaming of naps


Doors open VERY SOON. Keep an eye out.
Because you’re not broken. You’re just out of cellular alignment ... and we can fix that.


Stay tuned. This is going to change everything.

XO,
Tara

Are you "skinny fat"?

Why "skinny" is a scam ... the sneaky way your body could be holding onto excess fat.

First of all, just in case you're new around here, fat is IMPORTANT. The fat we eat. The fat we have on our body. Important! Helpful. Needed. Nothing I share is EVER about denying this fact or any kind of shaming. My goal is always to help you feel your best and optimize your health while achieving your body composition goals.

So ... have you ever been told you're "skinny fat"?

Ever feel like your body is playing an elaborate prank on you? You’re not technically overweight, but you also don’t feel strong, energized, or remotely like the thriving human you’re trying to be. Maybe your arms feel kind of squishy, your waistline isn’t where you’d like it, and despite eating what should be healthy and exercising, your body is just… not cooperating.

Welcome to the frustrating-but-fixable world of skinny fat -- where your body is holding onto fat while quietly ditching all the good stuff like muscle, bone density, and metabolic efficiency. And spoiler: this isn’t just about looks. It’s a major metabolic red flag.

What Exactly is “skinny fat”?

Skinny fat, or metabolically obese normal weight (MONW) (yes, science is just as rude as the internet), happens when you’re at a normal weight but have a higher body fat percentage than what's considered healthy — paired with lower muscle mass.

And here’s where it gets interesting -- people who store fat easily actually have a protective advantage. Their bodies make new fat cells to store excess energy safely. But if your body doesn’t do that well, fat has to go somewhere -- and that somewhere is inside your organs, muscles, and liver, where it wreaks absolute havoc. This is called ectopic fat storage, and it’s like stuffing a storage unit past capacity until the doors burst open. Only instead of an avalanche of Amazon impulse buys, it’s inflammation, insulin resistance, and metabolic dysfunction.

People with this type of fat storage tend to “look” fine longer -- but they get sicker faster. They don’t have the visual warning signs of weight gain, so by the time blood sugar, cholesterol, and hormone levels wave the red flag, metabolic damage is already well underway.

Signs this might be happening:

• You feel soft instead of strong, even though you work out.

• Your clothes fit weird -- somehow tight and loose at the same time.

• You don’t weigh much, but you struggle with stubborn fat.

• Your energy fluctuates wildly, and sugar cravings own you.

• You’ve been told you have blood sugar issues, high cholesterol, or inflammation, even though you’re “not overweight.”

"Ok, but what causes it?"

It’s not just about eating too much or skipping the gym -- this is a metabolic issue. Your body is constantly making decisions about what to store, burn, or break down based on input from food, movement, stress, the environment, sleep, temperature variability, etc. And if the wrong signals are being sent? Muscle loss and fat storage become your body’s default settings.

*Chronic dieting & undereating: If you’ve ever aggressively cut calories, your body may have responded by burning muscle instead of fat. Muscle is expensive to maintain, and if your body thinks famine is coming, it hoards fat instead while burning more of the "other stuff".

*Skipping strength training: Your body needs a reason to keep muscle otherwise it won't. If your workouts are mostly cardio, you’re not giving it that reason -- so it prioritizes fat storage instead.

*Low protein intake: Protein is the raw material for muscle. If you’re not eating enough, your body doesn’t have the building blocks to maintain or grow it.

*Blood sugar rollercoasters: If your meals spike and crash your blood sugar all day, insulin gets thrown off, fat storage gets prioritized, and your metabolism slows down.

*Chronic stress + poor sleep: High cortisol (hello, life) drives fat storage and muscle breakdown, especially in the belly area. If you’re constantly stressed and underslept, your metabolism is not thriving.

Let me introduce you to past-me: a person who exercised daily, ate "clean" (whatever that means!), and was somehow still dealing with a body that felt out of sync. I was exhausted, moody, and despite doing 'all the right things', I was very unwell!

Turns out, I had a VIP pass to metabolic dysfunction. PCOS, insulin resistance, prediabetes, and hypothyroidism -- a delightful cocktail of conditions making my body resistant to fat loss, prone to muscle loss, and perpetually tired.

I wasn’t just dealing with body composition issues, I was experiencing real metabolic dysfunction. And nobody had ever explained this to me. 

The shift happened when I stopped focusing on restriction and started focusing on metabolic health. I prioritized muscle, blood sugar balance, stress resilience, and supporting my metabolism instead of punishing it. And then? I became present me. :-) Much healthier in my 40s than I ever was in my 20s or 30s.

The good news is this is totally reversible, and you don’t have to give up carbs, fun, or your will to live.

1️⃣ Eat more protein: Aim for 1g per pound of your ideal body weight. Protein tells your body to hold onto muscle instead of breaking it down.

2️⃣ Strength train 3-4x / week: Muscle is your metabolic insurance policy. Give your body a reason to keep it.

3️⃣ Balance blood sugar: No solo carbs. Eat protein, fat and fiber alongside your carb intake. This reduces glucose spikes and prevents fat storage.

4️⃣ Prioritize sleep + stress Management: Blah blah blah. Easier said than done, right? But really important! Poor sleep and chronic stress drive muscle loss and fat storage. Fix these, and your metabolism will thank you.

5️⃣ Stop dieting: If your maintenance calories are too low (think 1,200-1,500), that’s a red flag. That’s not just “how your body is” -- it’s a sign your metabolism needs support.

6️⃣ Move more (not just workouts): Walking, stretching, kitchen dance parties, 10 air squats after meals ... small movements throughout the day matter just as much as workouts for fat loss and metabolic health.

Being “skinny fat” isn’t just about aesthetics ... it’s about longevity, energy, and feeling strong in your own body. If you’ve been struggling, your metabolism likely needs more support, not more restriction.

Let me know -- which of these steps surprised you the most? Want me to break any of them down further?

XO,
Tara

P.S. Something new is coming soon -- something built just for women who are done feeling weak, tired, and stuck. No diets. No nonsense. Just real results, real strategies, and a real community to help you make it happen. Stay tuned. 😉

The future of health coaching (and why this model ain't cuttin' it)

What if the missing piece in your health journey isn’t you ... but the outdated system that expects you to piece it all together alone?

Health Coaching Needs a Glow-Up

(Or at least a version that actually works)

Most people trying to improve their health, lose fat, or feel like a functioning human again are left cobbling together a team like they’re assembling the Avengers:

• A trainer for workouts

• A dietitian for food

• A doctor for labs

• A holistic doctor for more labs ... and supplements

• A therapist for mindset

• A coach for accountability

And yet, none of these people are actually talking to each other.

Your trainer doesn’t know your labs.
Your doctor doesn’t know your meals.
Your dietitian doesn’t ask about your sleep.
Your therapist doesn’t connect your blood sugar swings to your stress.

It’s like a giant, broken game of telephone. And guess who’s stuck trying to make sense of it all? You.

This is why so many people spin their wheels, following mismatched advice that makes them more confused, more exhausted, and somehow less healthy than when they started.

I think the future we want will need to include one person, all the pieces.


But I didn't want to wait around for a degree like that to appear out of thin air. So I Venn Diagrammed my education and experience to be complete enough that the separate circles and the overlapping spaces together allowed me to see the big picture.


I didn’t just get a nutrition certification and start handing out meal plans.

I didn’t just get a personal training certification and start programming workouts.

I’ve spent a lot of time in school -- nursing, more nursing, grad school, health coaching, personal training, nutrition coaching, diabetes educator training, psychology, a year-long behavioral change fellowship. Listing a bunch of it "outloud" feels ridiculous, but every piece of it has shaped how I work. There’s still no single path or degree that truly equips someone to do what I do with my clients. And that’s why I don’t regret any of it. It takes pulling from all these areas plus self-education to build an approach that actually connects the dots and gets real, lasting results that spans both body composition AND health optimization.

I spent decades studying, practicing, and refining an approach that actually connects the dots. Because no single system in your body exists in a vacuum.

Here's what this looks like in real life:

• Metabolic strategy: Not just weight loss, but optimizing hormones, energy, and body composition in a way that is actually sustainable.

• Medical detective work: Reading labs, connecting dots, and catching what practitioners often miss (which, spoiler alert, is a lot).

• Performance coaching: Habit change, mindset shifts, and environmental tweaks so your results actually stick and take you to the next level.

• Deep life transformation: Because health is not just about food and exercise. It is about everything.

The old model is keeping us stuck!

Most professionals are still working in silos, meaning:

• Your doctor tells you your labs are “normal,” but you feel terrible.

• Your trainer tells you to eat more protein, but your digestion is a disaster.

• Your nutritionist hands you macros but doesn’t mention stress, sleep, or hormones.

• Your coach gives you mindset hacks but doesn’t factor in how blood sugar swings are tanking your mood.

It can feel confusing, frustrating, impossible, not worth it for us as individuals.

Right now, if someone wants a truly integrated, personalized approach, they have to hope they stumble across someone who figured out how to piece it all together... and has all of the scopes of practice to be allowed to do so. Trainers aren't allowed to deep dive into nutrition with their clients in most regions. Doctors didn't get detailed nutrition, fitness or metabolism training in med school. Etc. Etc.

But this should be a degree path ... and the new standard! Because if you want real results, you don’t need six different specialists handing you conflicting advice or not taking one piece into consideration with the rest. You need one person who will think about how the whole machine works.

Not everyone can or wants to invest in 1:1 coaching (and my spots are very limited!). But that doesn’t mean you can’t start making big changes today.

1. Spot the missing links

Ask yourself:

• Are you dialed in on nutrition timing, balance and quality but ignoring stress?

• Only doing workouts but neglecting recovery?

• Managing blood sugar but not supporting digestion or gut health?

• Optimizing sleep but not hormones?

If your plan only focuses on one piece of the puzzle, you may very well be missing some things that could be game-changers.

2. Escape the generic health hamster wheel

Instead of:

• Eat less, move more → Try: Eating enough protein, fiber, healthy fats and knowing your intentional carb numbers to regulate blood sugar and hunger naturally.

• Just do more cardio → Try: Strength training and metabolic flexibility so your body burns more energy at rest.

• Follow this strict diet → Try: Learning how food actually works for your unique metabolism, hormones, and goals.

3. Fix the biggest thing holding you back

If you feel stuck, there is probably one major factor playing a bigger role than you think. A few common culprits:

• High stress – If your cortisol is chronically off, your metabolism is not happy.

• Poor sleep – You think you’re fine on six hours. Your hormones disagree.

• Protein imbalances – Eating too little or too much protein throws off satiety, blood sugar, and muscle retention.

• Mitochondrial dysfunction – You don’t have an energy problem. You have a cellular efficiency problem.

• Mineral deficiencies – Magnesium, potassium, iodine… low levels mean low energy, slow metabolism, and more cravings.

The bottom line:

You don’t need to chase extremes, and you don’t need to stay stuck! I built this method because it didn’t exist. But it needed to. It was the method I wish I had when i was dealing with 4+ chronic diseases at the same time ... before I reversed them naturally. And if you are looking for a smarter, more connected way to approach your health, I’d love to help.

What is the number one thing holding you back right now? Let’s talk!


XO,
Tara

Your metabolism has a bedtime (but also… a meal time, a movement time, and a chill time)

Your metabolism has a bedtime (but also… a meal time, a movement time, and a chill time)

You know how toddlers turn into tiny, unhinged monsters when they skip a nap?

Yeah… your metabolism kinda does the same thing when your circadian rhythm is off.

And no, this isn’t just about getting morning sun and turning off screens at night (though… do that). Your circadian rhythm controls way more than you think:

⏰ When your body burns fat most efficiently
⏰ When your metabolism is firing vs. half asleep
⏰ How your blood sugar reacts to the same meal at different times
⏰ Why you might feel wired at night but sluggish all day
⏰ How well your body recovers from workouts
⏰ Even your cravings, inflammation, and aging process

If you feel like you’re doing everything right but your body still isn’t cooperating ... circadian rhythm might be the missing piece.

Good news: You don’t have to go full cavewoman to fix it.

I put together a free Circadian Reset Guide that breaks it all down so you can reset your body without flipping your whole life upside down.

Your mitochondria will thank you. 



XO,
Tara



P.S. The waitlist is open now for the May round of TRANSFORM: Body + Mind.


P.P.S. You might be more of a 1:1 coaching fan than a group course fan, so if you need my help, here's how that works.

You didn't come this far to play small!

At some point, we all get a wake-up call

... that moment when you realize your body isn’t just yours to use and abuse however you want. It’s the vehicle that carries every dream you have yet to chase, every conversation you have left to enjoy, every person you love who wants you around for a long, long time.

And I need you to hear this: You are NOT done yet.

Years ago, before I ever got into this side of my work and was still working in the hospital setting, before I reversed my own metabolic struggles, I was constantly running on fumes.

I thought I was doing everything right -- I was an athlete! I was exercising, “eating healthy,” staying active -- but deep down, I knew many things were off. I was drained, moody, not as strong as I should have been. My metabolism was shot. My blood sugar was climbing. My energy was unpredictable. I wasn't getting a regular period ... and NEVER had.

And my doctors said, “Well, this is just what happens, sometimes.”

Except... it wasn’t.
That was a lie.

The truth? I didn’t know what I didn’t know. And neither did they.
And the moment I took my health into my own hands, everything changed.

More energy. More muscle. More clarity. More confidence.
Not just in my body, but in every single thing I did.

And once I felt what good actually felt like, I knew I could never go back.

The thing about fat loss and metabolic health? It’s never just about the weight. It’s about who you become in the process.

• When you build strength, you build confidence.

• When you feel energized, you start dreaming bigger.

• When your brain is sharp, you make bolder decisions.

• When your body moves the way you need it to, you stop playing small.

This isn’t just about looking good in a pair of jeans. This is about turning up the dial on your entire existence. Because in your 40s, 50s, 60s, 70s, 80s, 90s? You don’t want to be shrinking. You want to be expanding.

You want to be active, bold, vibrant, unapologetic You want to be taking up space, doing things that scare you, living so fully that people half your age can’t keep up.

I want you to climb mountains at 60.
I want you to dance at your grandchild’s wedding at 80.
I want you to laugh so hard with friends at 90 that you cry.

And I want you to walk into every damn room like you belong there. Because you do.

But here’s the kicker: it doesn’t just happen.

You have to demand it.
You have to train for it.
You have to give your body what it needs so it can give you the life you want.

The people who wait until they “have time” to take care of themselves? They wake up at 70 and wish they had started sooner.

The people who get after it now?
They break generational cycles. They rewrite stories. They become the kind of person who is both vulnerable and confident, humble and bold.


This is a walking, talking representation of metabolic health.

Your future self is out there waiting for you.
She’s watching the choices you’re making today.
She’s hoping you don’t let her down.

So tell me ... what’s the version of YOU that you want to be in 10, 20, 30 years? And are you making moves today to make sure she exists?

Hit reply and tell me. I want to know. Truly.

XO,
Tara


P.S. Are you following along on Instagram stories? I have some big things in the works for 2025 for you and me and I'm SO EXCITED for what it means for both of us.

Are you surviving a zombie apocalypse?

Your metabolic health might just be your greatest survival tool

Imagine this: the world as we know it has collapsed, WiFi is gone (RIP), and your only sources of fuel are whatever you can forage, hunt, or trade for in this dystopian wasteland. You have two choices:

1️⃣ Tap into your well-trained, efficient metabolism to burn stored fat for fuel, maintain stable energy, and think clearly under stress.

OR

2️⃣ Realize too late that you’ve been running on a carb-dependent, metabolically rigid system that now has you shaky, weak, and about to make some very bad decisions just to get your hands on a granola bar.

Most people have trained their bodies exactly wrong for survival ... not just for a zombie apocalypse but for modern life. If you need constant snacks, caffeine, or sheer willpower to function, your mitochondria are in a biochemical panic.

Mitochondria are not just the powerhouse of the cell (HS biology is back to haunt us). They are energy transformers, converting food and light into ATP, the actual currency of life. Without efficient mitochondria, your body starts hoarding energy (ahem ... fat gain or fat loss resistance) like a glitchy, outdated hard drive ... leading to sluggish metabolism, inflammation, and that why am I so tired all the time? feeling.

Here’s what actually builds metabolic resilience and trains your cells to be fuel-flexible under pressure (whether that’s outrunning zombies or making it through a brutal Monday without an IV of cold brew):

🔥 Zone 2 cardio This is the endurance-building, fat-burning, mitochondria-multiplying magic no one wants to do because it takes time and you probably need a shower after. But your cells are running a marathon every second, and they need this low-and-slow stimulus to stay efficient.

🔥 Sprinting (or HIIT, if you’re fancy) Because your metabolism should be able to switch gears fast, not just slog along like a Windows 95 reboot. And, we need to train explosiveness! Fast-twitch muscle activation improves mitochondrial density, insulin sensitivity, and fat oxidation.

🔥 Muscle mass = metabolic currency More muscle means more mitochondria, better glucose disposal (aka better carb tolerance), stronger bones, and protection against metabolic decline. It’s the ultimate insurance policy for aging well.

🔥 Smart fueling Protein first, fiber second, carbs and fat as energy sources, not a crutch. Your mitochondria do not appreciate a blood sugar rollercoaster, traffic jam of overindulgence OR being underfueled ... and stable energy means better cognitive function, hormone balance, and fat-burning potential.

🔥 Cold + heat exposure, grounding, and sunshine / light / darkness patterns in check Because mitochondria respond to way more than food. They are quantum sensors, taking in signals from their environment. Sunlight improves ATP production, cold + heat exposure enhances mitochondrial efficiency, and grounding allows free electrons from the Earth to neutralize oxidative stress. Yes, your metabolism is actually electric.

Most people are stuck in outdated metabolism thinking. But metabolic intelligence is about training your body to be adaptable, resilient, and able to handle whatever comes next. It’s not just about burning fat. It’s about optimizing your cells to function at their highest potential.

And because you guys are my inner TAH circle, I’ll tease this: I've applied for a trademark on something I know is going to change the game. You’re here early. Stay tuned.

XO,
Tara

P.S. Want to work together? My 1:1 coaching is designed to optimize your metabolism, energy, and body composition from every angle in a customized way ... nutrition, movement, stress, inflammation, lab work, bioenergetics, and more. If you're ready for full-scale transformation, apply here. If you prefer a powerful 28-day deep dive, join the waitlist for TRANSFORM: Body + Mind. The next round opens in May, and the waitlist gets a discount.

P.P.S. So… would you survive the zombie apocalypse? Or would you be the one strategically conserving energy, calculating your best escape route, and making sure your mitochondria are firing on all cylinders when it really counts? Either way, now you’ve got the tools to boost your metabolic intelligence ... because whether it’s zombies or just everyday life, resilience is the real superpower. 🧟‍♂️🔥

The Most Overlooked Fat Loss Tool (that costs $0)

A metabolic booster no one talks about (and it's free!)

Ever feel like you’re doing everything right, dialing in your nutrition, training hard, getting sleep, but your fat loss still feels slow?

There’s a key player in your metabolism that almost everyone overlooks. It’s free, available to you all day long, and critical for fat oxidation, recovery, and energy production.

Your breathing.

Specifically, your CO₂ tolerance.

I know. Not as sexy as fat-burning supplements that are (*gestures broadly*) or a fancy biohack. But stick with me.

In nursing school, we were taught that a normal breathing rate was 12 to 20 breaths per minute. Meanwhile, someone with optimized respiration and ventilation typically breathes slower than 12 breaths per minute. In the hospital setting --  once we moved to computer charting -- we couldn’t even enter a respiratory rate of 8 or 10 without it being flagged as an emergency requiring follow-up. Think about that. A respiratory rate that would be considered normal or even optimal for an athlete or a person trained in proper breathing is considered a medical crisis. The system itself was built around dysregulated breathing.

So if you’ve been unknowingly breathing like a stressed-out squirrel your whole life, welcome to the club.



But this can mess with fat loss efforts.

When you breathe too fast and too shallow, your body gets rid of too much CO₂ too quickly. That may sound like a good thing, but here’s what happens:

• Oxygen can’t fully release into your muscles and cells, a phenomenon known as the Bohr Effect

• Your mitochondria, the engines of fat burning, struggle to produce energy efficiently

• Fat oxidation slows down because your body starts relying more on sugar for fuel

• Your nervous system stays in fight-or-flight mode, which can mess with metabolism and stress hormones like cortisol

Now, let’s see where you’re at. Before we fix it, let’s measure it.

Here’s a simple test:

1. Sit down and relax for a few minutes. Breathe normally.

2. Inhale through your nose, filling your lungs, then start a stopwatch as you start to exhale slowly through your nose until your lungs feel empty.

3. Stop the stopwatch when you run out of air, yawn or have a strong urge to inhale. 

4. Stop the timer. Your score in seconds is your CO₂ tolerance.

What your number means:

• 80+ seconds = Elite level. You’re basically a monk. Oxygen efficiency and fat burning are on point.

• 60-80 seconds = Advanced level

• 40-60 seconds = Intermediate level

• 20-40 seconds = Not bad, but there’s room for improvement.

• Under 20 seconds = Likely very high anxiety and stress sensitivity. Your metabolism might be getting shortchanged. Oxygen delivery and fat oxidation are likely impaired. Time to train your breath.

When your CO₂ tolerance is low, your cells don’t receive oxygen efficiently, meaning your mitochondria can’t produce ATP, the body’s energy currency, as effectively. This forces your body to rely on quick-burning fuel sources (hello, sugar cravings!) instead of efficiently burning fat for energy.

Optimizing your breath = increasing mitochondrial efficiency = better fat metabolism.

The Fix? CO2 training. A few simple ways to start:

• Breathe through your nose (especially during exercise and sleep)

• Slow your exhales (make them longer than your inhales)

• Try breath-holds (after an exhale, pinch your nose and hold for as long as comfortable, then recover with controlled nasal breaths)

• Mouth tape at night (yes, really. We can be nighttime weirdos together.)

The goal isn’t to breathe more, it’s to breathe better.

This is free, simple, and massively underappreciated.

And before you ask, no, I’m not saying breathwork will replace strength training and protein. But if you’re stacking all the right habits and still not seeing progress? Your breathing could be a missing link.

Try it, test it, tweak it, and let me know what happens.

Hit reply and let me know, do you already do any breathwork?


XO,
Tara

P.S. Ready to take your metabolism to the next level?

🚀 Jumpstart – My self-paced mini metabolism-boosting course. Instant access, zero fluff, just results. Only $37.

📅 TRANSFORM: Body + Mind – My signature 28-day deep dive into metabolism, energy, and body composition. The next round kicks off in May—join the waitlist now for early access + a discount.

🔬 1:1 Coaching – The most customized approach. We dig into your lab work, workouts, nutrition, and lifestyle, so every strategy fits you perfectly.

Which one fits your goals (and budget) best?

Things I'm loving this week ... and a weird snack

This past week and a half has been a whirlwind!

Transform is in session, homeschooling is in full swing with 2nd quarter reporting due this week, mom life, home life, full-time work… so of course I decided it was the perfect time to dive into a HUGE new project too. 🤦‍♀️). But amidst all the chaos, here are a few things keeping me grounded ... and entertained:

1. What I’m Reading: Abundant Ever After by Cathy Heller. It’s hitting all the right notes for mindset and inspiration ... I’m hooked!
   

2. Weird Snack Alert: American cheese slice (Organic Valley) + arugula + a drizzle of mustard, rolled up like some kind of classy deli experiment. Is it strange? Yes. Do I like it? Also yes.
   

3. Staying Moving: My Walking Pad (code TARA_ALLEN_HEALTH gets you 30% off) has been a total lifesaver this week with these single-digit temps. Both Jagger and I have been using it daily! Don’t have one and it’s too cold by you? Try a kitchen dance party, 15 air squats every hour on the hour, or just take the stairs a bunch of extra times ... it all adds up!
   

4. Winter Must-Have: I know I just mentioned my Lumebox recently, but I couldn't NOT include it here. It’s been a miracle for Winter. I use it every single morning to sync my circadian rhythm, boost my mood, and give some love to areas that need attention (like my face, scalp / head (cognition ... I need to be sharp! haha), thyroid, or anywhere that’s sore or stiff). It’s the most peaceful way to ease into the day, and I feel the difference when I use it. Right now, it’s still 43% off with my link ... definitely worth it if you’re considering it and it's in the budget!
   
   

That’s it for me this week. What are you loving right now? Hit reply and share. I’d love to hear!

Stay warm and keep moving,
Tara

What does your nervous system have to do with fat loss?

The real fat loss MVP

Ever wonder why some days you’re crushing your health goals and other days you’re staring at the pantry like it owes you answers? Turns out, your nervous system might be the culprit. Your body is like a thermostat, working overtime to keep everything balanced. But if your nervous system is stuck in “fight or flight” mode, that thermostat gets about as reliable as Wi-Fi in the middle of nowhere. Suddenly, fat loss is harder, sleep is a joke, and energy feels like a mythical creature.

The other morning, after dropping my daughter off somewhere, I was ready to come home and work out. Or so I thought. Instead of feeling pumped, my brain was hosting a nonstop to-do list rave and I felt like I’d already run a marathon -- except the only thing I’d sprinted for was coffee. So, before jumping into leg day, I decided to press pause and do some deep belly breathing. Picture me in my kitchen, mid-breath, while my son asked why I was “pretending to be a balloon.” A couple of minutes later, the fog lifted and I felt like a functional human again. My workout? Way better than it would have been. My mood? No longer resembling a stressed-out squirrel. I tapped into the breath ... the only function that's automatic, yet we can take conscious control of it anytime. It's like a bridge to our nervous system that we have access to 24/7.

When your body senses stress, your autonomic nervous system flips into survival mode. This is great if you’re being chased by a bear -- not so much when the “threat” is your inbox or something. Chronic stress cranks up cortisol, spikes blood sugar (even with no food on board), slows digestion, and tells your body, “Hey, let’s store some fat for that famine (that we’re definitely not in).” It also makes your metabolism as efficient as a floppy disk. (Am I aging myself?) But here’s the plot twist -- you can hack your nervous system to shift out of “fight or flight, freeze or fawn” and into “rest and digest, safe and social,” where your body actually wants to cooperate with you. And where fat is the preferred source to burn for fuel.

Enter your vagus nerve -- the MVP of calming your system. Stimulating it is like hitting the reset button on your brain and body. Start your morning with five slow, deep, nasal breaths with long exhales. Hum your favorite song while you cook. Sip warm tea and actually taste it instead of scrolling Instagram. If you’re feeling bold, finish your shower with 30 seconds of cold water. Yes, it’s awful at first, but so is the idea of living stressed forever. These all help build your resilience or tolerance to stress so that it's not so easy to slip into fight or flight as time goes on. This feels so much more calming but for those of you whole only care about things related to fat loss (I see you), you should know this is also a way to increase the amount of time you spend in fat-burning mode each day as well as the maximum fat burning potential you have each day.

Curious about the nuance about how this ties into fat loss, better energy, and finally feeling like the healthiest version of yourself? I’m diving deeper into this in my upcoming round of TRANSFORM: Body + Mind, starting soon. In fact, I've added a brand new learning module all about shifting your mindset forever (who ARE you with all that peace and hope?!) and nervous system regulation. I'm pretty sure it's the reason I have more returning TRANSFORMERS than usual for this round. That and the fact that returning TRANSFORMERS get 50% off. ;-)


Want a sneak peek? Hit reply and tell me your go-to stress-busting ritual. Bonus points if it’s gotten a funnier reaction than mine.



Tomorrow is the last day to sign up for this round. Only running this course 2 more times in 2025.



XO,
Tara

✉️ Write Your Future: A Letter to Tomorrow's You

A letter to your future self

It’s January 7th, 2025. Right now, you’re standing on the edge of possibility. The choices you make this month - this week - can shape the entire year ahead. Truth is, we don't need a January for that. It's true of every month. Every week. But we have the magic of a blank year ahead right now. So, let’s pause and imagine.

What if you could write a letter to the future you at the end of 2025? What would you want her (or him) to know? Let’s begin.



Dear Future Me,

I hope you’re proud of everything we’ve accomplished this year in 2025. It wasn’t about being perfect, it was about deciding to show up. I’m grateful we committed to:

• Prioritizing energy, strength, and clarity every single day.

• Fueling our body with food that made us feel unstoppable.

• Moving with purpose and loving the process.

• Finding time for laughter, connection, learning and rest.

This year, we didn’t wait for the perfect moment to start. We took action when things felt messy and busy, and we stayed consistent even when it wasn’t convenient. And you know what? It worked.

Thank you for taking the first step. It’s what changed everything.

Love,
The You Who Decided

Real talk:

Nine years ago, I found myself at a crossroads. I had just been told I was prediabetic while newly pregnant with our son. After years of infertility, undiagnosed PCOS, insulin resistance, and hypothyroidism, my body felt drained, weak, and far from what I knew it could be, despite working out and “eating healthy.”

That diagnosis was my turning point. I realized that waiting for someone else to give me permission or the perfect plan and time wasn’t an option. I bought a glucometer, started tracking my blood sugar, and made small changes like adjusting my breakfast to focus on protein and fiber, tweaking my workouts to include more strength training, and building from there.

The changes were gradual, but they built momentum. My energy improved. I felt less moody. My body started to respond, and my lab work reflected the progress I was making. Each small step reinforced my commitment, and before I knew it, I was living a life that felt aligned, energized, and strong. In my 40s now, I feel younger and more powerful than I did in my 20s or 30s. It's hard to describe what it feels like ... I'd say a lightness and electrifying buzzing, of sorts. I know in my heart that you deserve to feel it too.

That’s why I believe so deeply in taking the first step ... even when it feels imperfect. Because I’ve been there, and I’ve seen what’s possible.

Special Note for TRANSFORM Graduates:

For those of you in The After Party, I can’t wait to continue this journey together. This year, we’ll be diving even deeper with fresh tools, inspiration, guest speakers and guidance to take everything to the next level.

If you’re a TRANSFORM graduate but no longer in The After Party, reply to this email for a special link to rejoin. Trust me, you won’t want to miss what we’ve planned for 2025.

What would your letter say? Try this exercise out as a journal entry today and let me know how it goes. Tomorrow, the doors to TRANSFORM: Body + Mind officially open. If you’re ready to take that first step and make 2025 your strongest, healthiest, most vibrant year yet, I’d love to have you join me.

Your first step starts tomorrow - get ready!

With endless possibility,
Tara

🚀 Your 2025 Game Plan: 5 Free Resources!

Momentum Made Simple

It’s the last day of 2024, and whether you’re celebrating a year well-lived or ready for a fresh start, this is your moment to reflect and reset. Let’s step into 2025 with clarity, purpose, and a few simple tools to keep your momentum strong.



Your 2025 Game Plan: Top 5 Free Resources (and an extra) for Fat Loss, Energy, and Longevity

1. A Time-Efficient Workout Plan: Grab this free workout plan for quick, minimal-equipment workouts that fit into even the busiest days.

2. Balanced Meal Prep: Use this free meal plan to simplify balancing protein, fat, fiber carbs.

3. Metabolic Health Quiz: Curious if your metabolic health is truly optimal? (Hint: Only 2–3% of people are!) Take this quick quiz to find out where you stand and how to level up. [Take the quiz here!]

4. Metabolism-Boosting Starter Pack: Kick off the new year with this free PDF guide, filled with tips to support your metabolism, achieve fat loss goals, boost energy, and help you feel amazing in 2025. [Download here!]

5. High-Protein Smoothie Recipes: Start your mornings or recover post-workout with these delicious, nutrient-packed smoothie recipes. [Get the collection here!]

6. A Sneak Peek at TRANSFORM: Curious about what’s inside my 28-day program? Here’s a quick teaser. 

What’s one small, intentional habit you can start on January 1st to set the tone for the year ahead?  Hit reply and let me know!


This is the year you DECIDE to take control of your health, build energy, and feel amazing in your day-to-day life. Once it's a decision and no longer just a hope or trial, the game changes. Wishing you a safe and joyful New Year’s Eve - and here’s to thriving in 2025!


With health + hustle,
Tara

P.S. Ready to make 2025 your breakthrough year? Once you decide to change, the key to success is having the right education, resources, community, and accountability to support you every step of the way. My 28-day TRANSFORM: Body + Mind course starts soon and is designed to help you start strong this January. [Join the waitlist here!]

Nibble Smart: Top Tips for a Balanced Holiday

What did you think of the new blog formatting last week?

I may return to it but listen, I'm batching the next 3 blogs today as a part of my front-loading anything I can so I can work half days during the holiday break. So, I'm back to quicker formatting for now while I mull it over. :-P



Speaking of the holidays, they are a time for joy, connection, and ... let’s be honest, a little chaos. But taking care of yourself doesn’t have to compete with the festivities. Here are five small, actionable steps to feel great without missing out.

• Add Color to Your Plate: Include at least one colorful veggie with every meal. Think sliced cucumbers next to your sandwich or roasted / raw carrots alongside your holiday dinner.

• Hydrate First: Before reaching for coffee or cocktails, drink yo' water. It’s an easy way to stay ahead of holiday fatigue and keep things more regular during a week that's anything but.

• Mini Walk Breaks: A 10-minute walk or kitchen dance party after meals supports digestion, helps to balance blood sugar, clears your head, and feels like a small gift to yourself during a busy day.

• Protein Start: Begin your day with a protein-rich breakfast to stabilize energy and curb cravings later. Options: eggs + egg whites, Greek yogurt, or a quick protein smoothie.

• Pause to Breathe: Before eating, take a few deep breaths to reset your nervous system. It helps with mindful eating and better digestion. Try it!

If you’re already thinking ahead to post-holiday recovery, this might interest you. I created a brand new (free) guide to Red Light Therapy - covering what it is, how it helps, and how you can use it to boost energy, improve sleep, skin and mood, increase fat oxidation (for fat loss) and even recover from overindulgence. It’s a fantastic tool to explore as we head into the new year!
→ Red Light Therapy Guide

It’s not about perfection; it’s about showing up for yourself in small, meaningful ways. Even one of these shifts can make a big difference and create momentum heading into the New Year. Wishing you a holiday season filled with warmth, health, and just enough cookies to feel festive. Let me know which shift resonates most with you - I’d love to hear!



Happy + Merry everything to everyone,
Tara



P.S. If you’re ready to make 2024 your healthiest, most vibrant year yet, keep an eye out for my 28-day TRANSFORM: Body + Mind course! We’re kicking off in January. [Join the waitlist here!]

Workshop: Fat Loss During the Holidays

December showed up just as scheduled!

Funny how that happens, huh? Lol




After our candy holiday and recent binging / pie / leftovers for dayzzzz holiday (maybe you still have some?) I wanted to bring you something extra special today -- a 42 minute workshop all about achieving fat loss goals during the holiday season.



This workshop is from late 2023 inside The After Party (my monthly membership group that everyone who completes TRANSFORM: Body + Mind gets access too plus a free month inside of). The tips and tricks still apply and I'm hoping you get something -- or a lot of somethings -- out of it. While it's a video, it's just my talking head. Feel free to just put on some headphones and just listen like a podcast during your commute, during a walk or while you get some things done around the house. 



Start watching / listening now



XO,
Tara



If your 2025 goals include better lab work, health, energy and feeling incredible in your skin but TRANSFORM is just not in the budget right now, check out Jumpstart. This is a self-paced mini metabolism-boosting course. Designed to be completed in 5 days, you really can take as long as you'd like as it's totally self-paced. This is perfect for those who have not yet taken my signature course and at $37, it's a more doable price point for many. <3 

Can we really age backwards?

Is senescence the hidden roadblock to metabolic health?

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

What’s Happening in Your Cells?

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

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

The Sneaky Truth About Senescence

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

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

Enter Senolytics: Your New Best Friend

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

• Exercise

• Fasting

• Sauna

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

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

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

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

How Does This Relate to Your Metabolism?

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

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



Ready to Supercharge Your Metabolism and Turn Back Time?



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

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

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

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

Stay curious + nerdy.

Happy Thanksgiving,
Tara



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

2024 Holiday Gift Guide

It's that time of year!

Remember when I made my first holiday gift guide for you last year? Well it's back by popular demand ... and I've updated it! Some items are the same and many are new. You can check it out right here.



Holiday Cheers,
Tara

It's Election Day

So for today, let’s laugh together because we all need that!

• What do you call a factory that makes good products?
  A satisfactory
  

• Why did the scarecrow win an award?
  Because he was outstanding in his field
  

• Why don’t skeletons fight each other?
  They don’t have the guts
  

• What did one wall say to the other wall?
  I’ll meet you at the corner
  

• Why can’t you give Elsa a balloon?
  Because she will let it go
  

• Why did the bicycle fall over?
  It was two-tired
  

• Why did the math book look sad?
  Because it had too many problems
  

• What do you call a fish with no eyes?
  Fsh
  

• How do you organize a space party?
  You planet
  

• What’s orange and sounds like a parrot?
  A carrot
  

• Why did the computer go to the doctor?
  Because it had a virus
  

• What did the ocean say to the beach?
  Nothing, it just waved
  

• Why was the math teacher suspicious of prime numbers?
  Because they were acting odd
  

• What do you call an alligator in a vest?
  An investigator
  

• Why did the stadium get hot after the game?
  All of the fans left
  

• How do you catch a squirrel?
  Climb a tree and act like a nut
  

• What did the grape do when it got stepped on?
  Nothing, it just let out a little wine
  

• Why are elevator jokes so good?
  They work on many levels
  
  
  
  And just in case you were hoping for a little "regular" health stuff today too, here are a few recent topics we discussed on social media. Maybe you missed one or all?
  
  
  I shared this post last week about outdated and updated health / fat loss protocols.
  
  This one recently about lab work
  
  And this guy about my unusual thinking around the cost of food
  
  
  
  XO,
  Tara
  
  
  
  
  P.S. Ready to feel incredible about your health and body composition? I now, proudly, have 3 options for ya at all different price points:
  
  1) Jumpstart
  2) TRANSFORM: Body + Mind
  3) 1:1 coaching

Comprehensive Lab Analysis

Are we seeing the whole picture?

When it comes to your health, a single lab result is like a puzzle piece—important on its own, but lacking meaning without the rest of the picture. Unfortunately, many healthcare practitioners tend to view lab results in isolation, treating each number as a stand-alone entity rather than part of a comprehensive narrative about your well-being. This siloed approach can overlook crucial insights that come from examining all your lab work together alongside your symptoms, health history, family history, and individual goals.

Many people are familiar with the term "normal" ranges on lab tests, but what's often overlooked is the distinction between "normal" and "optimum" levels. (Discussed normal vs. optimal labs here). Normal levels indicate what’s typical for the general population, but optimal levels are tailored to your unique physiology and health objectives. For example, a thyroid level may fall within the normal range, but if you still experience fatigue and weight gain, that number might not be optimal for you. Or, you could have a fasting blood sugar level of 99 and be labeled "normal", but be well on your way to prediabetes. This is where a holistic analysis can reveal underlying issues that a singular result might hide. And this is why I offer a second set of eyes for a comprehensive lab analysis in my work with 1:1 coaching clients.

Consider this: Your cholesterol levels, blood sugar, and inflammatory markers all tell a story about your metabolic health. When examined together, these results can provide insights into potential risks for heart disease or diabetes, guiding you toward proactive measures that might not have been apparent if each test was considered in isolation. Additionally, your personal health history and family background are crucial elements that help inform what those numbers mean for you specifically.



Let's look at a case study, shall we?

Imagine a person with elevated homocysteine levels, insulin resistance, and a cluster of symptoms both past and present: anxiety, depression, ADHD, motion sickness, and severe morning sickness or hyperemesis gravidarum. They may also experience heightened sensitivities to medications and chemicals, seasonal allergies, asthma, or eczema, along with some sensory processing issues. Despite their efforts, they seem to have to work much harder to achieve health and body goals, moving the needle only marginally.

In this case, the combination of symptoms could indicate an underlying issue, such as an MTHFR gene mutation, which affects folate metabolism (and a whole lot more!) and can be present in about 10-15% of the population. This mutation may lead to histamine intolerance and Mast Cell Activation Syndrome (MCAS), resulting in a cascade of health challenges that often go unrecognized.

If homocysteine or insulin levels aren't checked, or if an extensive health history isn’t taken, this critical information may be overlooked. Unfortunately, even when these factors are documented, many healthcare practitioners might still miss the connection between the symptoms and the potential genetic predisposition, leaving patients without the answers they desperately need.

Health is not one-size-fits-all. Individual goals play a significant role in interpreting lab results. Whether you're aiming for weight loss, improved energy levels, or enhanced athletic performance, your optimal lab values will differ from someone else’s. By approaching your lab work holistically, you can develop a more personalized health strategy that aligns with your specific aspirations.

So, the next time you receive lab results, consider bringing them to your healthcare provider as part of a broader discussion about your health journey. Be curious, ask them to look at the complete picture and determine if there are any noticeable connections between results, symptoms, and your personal history. This collaborative approach can unlock insights that empower you to take charge of your health like never before.

Remember, health is a journey, not a destination. By thinking about your lab work as a cohesive whole, you can better navigate your path to optimal wellness.



XO,
Tara



P.S. Are you ready to kickstart your metabolic health journey? If you’re looking to take control of your well-being and transform your life, I’m excited to introduce my brand new mini course, TRANSFORM: Jumpstart! This engaging DIY mini course is perfect for those with fat loss or health optimization goals, as well as anyone waiting for the next round of TRANSFORM: Body + Mind to begin—or for whom the full course just isn’t in the budget at this time. Think of Jumpstart as a prequel to TRANSFORM: Body + Mind with a DIY learning experience that sets the stage for your health journey. Don’t miss this opportunity to get started on feeling incredible—let’s jump in!

What's up with ultra-processed food?

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


And for great reason!


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



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



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

Examples of Ultra-processed Foods:

• Most pre-made drinks and sodas

• Packaged snacks (think chips and cookies)

• Instant soups and noodles

• Processed meats (like hot dogs and deli meats)

• Ready-to-eat meals

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

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

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

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

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

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

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

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


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

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

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

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

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

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

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



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



XO,
Tara



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

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

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

5 unusual tips for fat loss now

So you wanna lose some excess body fat?

(If you don't want to "lose weight" or "tone up" at all, then you might wanna skip this one and come party with us again next week.)




The planners tell me they are wishing their Summer weight loss plan worked better ... or that the results stayed and many others have just about decided to give up on their goals until the New Year. Problem is, every 1200 calorie diet, Optavia, diet pills, daily bootcamp classes or endless treadmill time are all risk factors that unfortunately can lead to chronic disease and / or autoimmunity years and decades in the future ... plus weight loss resistance which is the exact opposite of what the goal was.



Luckily, we know more now and we can evolve our strategies accordingly (even though most people will be continuing to use misinformed and outdated tactics for way longer than I'd like to even imagine).



Fat loss happens best when we work within what we know to be optimal fat loss conditions. This means we're aiming to lose excess body fat but not more (not muscle mass or bone...) so it requires a specific pace. Go too fast and you're losing weight for sure, but not the kinda weight you want to be losing. Here are some tips:




1) Eat more at mealtimes. I know if you want to lose weight, you think a 350 calorie meal is superior to a 600 calorie meal. I'm not a fan of counting calories but to more easily paint this picture, stay with me here. If you eat the 350-calorie meals, 1 of 2 things will happen -- 1, you'll end up being so hungry later that night, on the weekend, on holidays, or vacations that you'll feel yourself losing control around food and overeating. Or if you're so darn stubborn and manage not to ever overeat, your metabolic rate will drop in order to compensate. This means your thyroid will probably become sluggish, you might feel colder, weak, fatigued, low libido, and you will begin gaining weight with much less calories than you used to. Your goal here is to eat meals big enough and balanced enough that they keep you nice and satiated for at least 4 hours.



2) Be mindful of blood sugar. Yes, energy in energy out matters for weight loss. Also true ... not all weight lost is the same. If you want to maximize FAT loss, you need to make sure you are not riding the blood sugar rollercoaster all day everyday. This means you eat protein, fat and fiber at every single meal. It means you keep carb intake moderate. It means you understand that it's best to not eat carbs alone (no bananas or coffee with sugar on your way out the door). It also means that you understand we have an upper limit to what we can use before it gets stored away as fat. Keep carbohydrate-containing meals to 25-35g net carbs if you're a woman (35-50g net carbs for most men). More than that and you'll likely be storing the extra as fat. A "healthy" acai bowl or green juice can often contain 50-100+ grams of carbs / sugar! "Healthy" can be deceiving. 



3) Pick up weights. Weightlifting burns more calories than cardio. "What Tara? I always heard it's the opposite!" Well yes, if you're looking at it in a short-sighted way. Cardio tends to burn more calories in that one exercise session compared to a similar length session of weightlifting. However, the extra calorie burn stops when you stop moving with cardio. Yet when you increase your muscle mass by strength training, your metabolic rate for THE ENTIRE DAY, NIGHT, AND EVEN REST DAYS is elevated. Keep your cardio in because you love your lungs and heart and being alive. But it's not a great exercise focus for fat loss goals. Strength training is.



4) Move your body. Walking isn't your exercise (unless you're walking at a pace that makes it hard to carry out a conversation), but hopefully it's still a part of your days! Yes, even as our days get shorter and colder. We need our exercise (cardio, strength) and then we need our active lifestyle too (walking, gardening, dancing, yoga, playing tag with the kids or grandkids, standing while watching that live music or game, carrying groceries in.) By making the non-exercise parts of your day more active, you will notice a WAY bigger boost in your metabolic rate. 



5) Daily sunshine and grounding. When we have excess body fat stored up in an amount that's more than optimal health levels and want to do something about that, we need to be thinking about improving our energy usage. We lose fat when we use it up. We use it up when better and more quickly when the batteries of our cells -- our mitochondria -- are abundant and in great working order. Heat and cold exposure help with this, so there are bonus tips. ;-P But also getting your skin to come in contact with the Earth everyday. Ideally for nice chunks of time as we're really evolved to be outdoors mostly, but anything is better than nothing! If you're currently inside all day, you can start by committing to 5 minutes outdoors, standing in the grass barefoot and go up from there. This "charges" your cell's batteries in a way that allows them to utilize more energy / fuel / food. Meaning, this will improve your metabolic health and help with fat loss efforts. If it's in the budget, you could consider getting a grounding bedsheet or grounding mat for some grounding benefits in your home / while you're in bed at night. Here are the ones we have. (You can use code GWTARA for 10% off). I still prioritize getting my bare feet on the Earth often, but getting a bonus 7+ hours of grounding while in bed / asleep is wonderful. No EMFs. Just plugs into the grounding port only (bottom hole) of any 3-prong electrical outlet.



And a bonus one that didn't make the list because it's not unusual is .... SLEEP. It's arguably the most important as it will influence all the rest.



Which of these are you already doing? Which will you be focusing on? Hope you found this helpful! Please note ... this is 1 tiny sliver of the types of things we discuss in much greater detail in my 28-day metabolism-boosting course, TRANSFORM: Body + Mind. The next round starts in January. If you're interested in learning more, check out the link and hop on the waitlist for any special offers and a discount code when the cart opens.



XO,
Tara



P.S. I've been working hard on something for you and it's almost ready! For those who are patiently waiting for the next round of TRANSFORM and want to get the ball rolling in the meantime or who have been looking for metabolic help on a smaller budget, stay tuned. I'll be sharing details soon! ;-)