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 The unfortunate news there is that nearly all the advice and knowledge out there currently is inaccurate, outdated or downright damaging.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.



🎯 Want to do this too?

This is the exact kind of work we do inside
The Metabolic Edge — my monthly membership designed to help you build real metabolic health with tools, workshops, guest speakers, strategic workouts, metabolism-boosting recipes, and a full nerdy-but-fun strategy. Oh, and there’s an entire metabolism course in there for you to catch too!

If you're ready to stop guessing and start addressing root causes, join us inside The Metabolic Edge.
We’d love to have you!



Hope you found this helpful today!



XO,
Tara

Cancer, metabolic health and financial trade offs

We have lots to discuss today!

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




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




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

• Make people afraid of the sun

• Keep humans indoors almost all the time

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

• Have them skimp on sleep

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

• Spray their food with lots of synthetic pesticides

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

• Increase air + water pollution

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

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

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

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

• Make alcohol intake a frequent + common thing

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

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

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

• Increase EMFs

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



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




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




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




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




Now let's talk finances.




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



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



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



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



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



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


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



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



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



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




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

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

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

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

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

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




Hope you have an awesome week!



XO,
Tara



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



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

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

Easter + Passover ideas

T-minus 5 days for Easter!

And Passover will be here just a few weeks later.



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




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




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



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



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




Egg-coloring kit (no artificial dyes)


Chocolate date bars


PB-filled dates


Freeze-dried mango


Chocolate PB cups


Coconut chocolate bars


Truffles


Candy variety pack


Gummy bunnies


Jelly beans


Apple bites


Fruit bars


Pre-filled Easter eggs


Chocolate-covered (GF) pretzels


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



XO,
Tara



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

Warning: Low (Cellular) Battery?

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

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

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


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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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


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


Wishing you and your mitochondria a powerful day,
Tara

FIVE books you need on your shelf

I will never declutter my bookshelf.

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




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


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

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

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

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

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

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

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

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

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

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



Happy reading,
Tara



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

50 FREE tools for health optimization

Getting started (or restarted)

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



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



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

1. Walk

2. Stretch

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

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

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

6. Hike / nature walk

7. Five or more minutes outside a day

8. Get your grounding / Earthing in

9. Plan, manage or start a garden

10. Call a friend

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

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

13. Hug someone you love

14. Sexual intimacy (partnered or solo)

15. Breathwork

16. Meditation

17. Journaling

18. Take a relaxing bath

19. Drink more water

20. Declutter a drawer or corner

21. Affirmations

22. Add something joyful to your day or calendar

23. Learn a language on Duolingo

24. Teach yourself something using Youtube

25. Set boundaries clearly + kindly and follow through

26. Read a book you already have

27. Cold exposure using your environment or shower / bathtub

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

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

30. Gratitude

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

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

33. Music - listen or play

34. Volunteer

35. Sing or hum

36. Cook a meal

37. Bake something using real food ingredients

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

39. Sleep

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

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

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

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

44. Give yourself 12 hours of fasting overnight.

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

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

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

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

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

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

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



XO,
Tara



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

Benefits of grounding

Have you touched the Earth today?

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



Let's chat.



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


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

• reduce inflammation

• improve disease

• improve cardiac health and help prevent atherosclerosis

• increase energy levels

• improve mood

• expedite healing + recovery

• improve fat oxidation

• boost metabolic rate

• improve metabolic flexibility

• and more

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


"How often? How long?"


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



What counts as grounding?



This is the fun part!

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

• Walking barefoot on the grass, sand, dirt

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

• Lie down or sit on grass or sand

• Gardening with bare hands

• Picking weeds

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

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

• Earthing sheet or Earthing mat

• Climb a tree

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



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



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



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



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



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



Hope you found this helpful!



XO,
Tara

Some of my random 2024 intentions

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

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




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

• LISS (low intensity steady state cardio)

• HIIT (high intensity interval training)

• MISS (medium intensity steady state cardio)

• Strength training

• Sauna

• Cold exposure

• Walks or dance parties

• Sunshine

• Lumebox

• Dry brush

• Declutter

• Pour into relationships

• Cooking

• Baking

• House projects

• Read / learn daily

• Business growth w/ improved systems

• Stretch / mobility

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

• Sing, hum

• Music (listen, make)

• Create - draw, paint, write

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

• Financial growth, investment

• Indoor garden and outdoor garden

• Sleep

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

• Minimal nighttime artificial light

• Romanticize more of the small moments
  

• Monthly self assessments
  

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

• Grounding daily
  

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

• Love my people in THEIR love language more
  

•  Volunteer projects / donate - kids involved where appropriate

• Start that big new work project

• Change lives through my course and coaching

• Alcohol less than 1 drink per week

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

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

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



XO,
Tara



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

Busting health + dieting myths

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

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



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


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


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


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


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


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


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


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


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


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


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


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


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


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



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



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



XO,

2023 Holiday Gift Guide

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

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




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



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



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



Hope you enjoy!



GRAB YOUR FREE COPY RIGHT HERE.



Happy Thanksgiving week,
Tara



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


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


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

How much body fat can you lose in 1 day?

Daily fat loss has an upper limit.

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



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



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



Ok, you got it ....



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



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



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



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



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



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


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



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



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



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


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



XO,
Tara




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

Stress Eating?

Has this ever happened to you?

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



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



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



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



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



What can you do?



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



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



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


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


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


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


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


You got this!


XO,
Tara


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



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

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

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

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



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

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

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

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

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

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



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



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



XO,
Tara

Ever lose + regain the same 20 lbs?

Losing and regaining the same 5, 10, 20, 50 lbs over and over isn't fun.

But ya know what's worse? Realizing that the weight you lose and the weight you regain aren't actually equal. Most weight loss efforts are done in a way that includes lots of muscle lost alongside any fat. Oftentimes organs shrink during this unhealthy kind of weight loss too. Yikes! Yet when that weight is regained, it's typically almost entirely excess body fat gained. Rinse + repeat and you can see how you end up with a higher body fat percentage over time, even if the weight yoyos within a certain range. This can be a big problem for metabolic health and body goals. But there's also a way around this problem so you never have to deal with that again!



It's a big topic, so I recorded a video just for you for this week. You can listen like a podcast if that's easier ... no need to see my mug the whole time. ;-) Check it out right here.



As I mention at the end of the video, if you'd like to get help / support / guidance and an actual freaking plan that aligns with your goals thankyouveerymuch, feel free to check out more about my 28-daya metabolism-boosting course, TRANSFORM: Body + Mind and 1:1 coaching.



XO,
Tara

Underactive thyroid?

I used to have hypothyroidism.

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



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



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




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



XO,
Tara



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



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



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

Fat loss: A learning series

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

Just wrapped up another super-exciting launch at Tara Allen Health. One thing I typically do when I'm in 'launch mode' for that one week, several times a year is I tend to do more live videos on social media. My goals with this are 1, to share more context about what I do in the course and why I do it so differently. 2, I'm more present for those who have questions. And 3, I want to make sure that even if you and I never get to work together, you still have lots of actionable tips to implement on your own. If you're a TRANSFORM alum, these lives might serve as good reminders for you as well. ;-)



But maybe you missed them? So I wanted to drop them here in a blog this week. Feel free to select just the topics that sound interesting to you or listen to them all in order as a learning series. You don't need to stare at my face! Haha. Pop in some headphones and take me along on a walk, while you're doing housework or even just listen on your commute.



Only thing is ... all the talk about enrollment for TRANSFORM: Body + Mind being open is no longer applicable. Cart closed last week and we actually began yesterday. The next round will be in January though so don't feel like you missed out. You can now hop on the waitlist for that round if you'd like.



Ok, here we go ...


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

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

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

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

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

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


Hope this helps!


XO,
Tara

Sick Season, 2023

Back to school time is usually the marker of the beginning of "sick season" or "cold and flu" season.

To some extent it's normal, all the sickness. We're humans. I believe there's likely also still a bit of catch-up happening too as a result of some of the protocols and practices that have been in place the past few years as well. So if you, your kids, or everyone seems to start getting sick even more than usual, it makes a lot of sense.


Here's how viruses work ... you get sick, you build some immunity (an army of soldiers ready to fight that particular germ, as I tell our kids). In most cases, you will have repeated passing exposures to that germ that will remind your "army" to stay strong. This could be that you have Influenza A, get sick, get better, and then walk past someone in the grocery store a month later who is contagious with Influenza A and get a brief exposure. You don't get sick that time, but that brief exposure keeps that very specific germ-army on alert. However, if you get Influenza A, get sick, get better, and then never meet another Influenza germ again for years, you can bet that the next time you DO come in contact with it, you'll get sick again b/c each germ-specific army only stays strong for as long as it thinks it needs to before it dismantles. (A bit ... I'm simplifying this whole process a little so you're not reading a biology textbook when you just want tips on a healthy immune system).



Ok, so if you or your loved ones are getting sick more frequently than normal, it could be because most of us had less 'germ exposures' in general over the past couple of years than usual and most of of our armies are weaker than they'd normally be.


Or, it could be that your immune system is in need of a a little TLC. Or maybe both.



Regardless, remember that we are meant to get sick sometimes. It's a chance to reset and re-evaluate things. And even though it sucks or is at least inconvenient, our bodies usually fight the germs off without us even having to micromanage. Pretty freaking incredible.


The beautiful thing is the "plan" I follow to keep my immune system boosted overlaps a whole lot with what I do for metabolic health. When we dive DEEP into how to achieve your fat loss or "toning up" goals in TRANSFORM: Body + Mind, the approach is through improving our health all around ... including immunity! Isn't that so awesome? The protocols that will get you your "body goals" will be the same protocols as a "longevity" or "health" plan, if you know what you're doing. ;-) If you're signed up for TRANSFORM this round (cart closes tomorrow!), you will absolutely know what you're doing.



Here are a few of my sick season staples:

• When feeling great or otherwise, we wash our hands with fragrance-free soap and water, no Purell or anti-bacterial soap. Rather than mess with our skin's barrier / microbiome and make our immune system weaker, I prefer to keep that intact. Soap acts to lift germs off of the skin and the friction of rubbing our hands under the water will wash them away without being too harsh.

• Nasal breathing. Our nose humidifies and filters germs out of the air we breathe before it gets to our lungs. Our mouth does no such thing. The more you breathe through your mouth, the more opportunity you give the germs to invade and take over. Many people are nasal breathers during the day but mouth breathers at night. This is where mouth-taping would be something to consider.

• Sleep! Our immune system function drops pretty dramatically even after 1 night of poor sleep. I know we can't get great sleep every single night, but most of us can do better in this category.

• Resilience. Heat + cold exposure throughout the year helps our body build up resilience. The cold of winter is less of a shock if we have been priming it for cold with intentional exposures a few times a week. Skip this when sleep is low, stress is high, or you're already under the weather.

• Stress. Cortisol is released when we are stressed and while it's not a bad thing, it does become problematic when it's elevated too high or too often. It will cause insulin resistance and lower your immunity. We have less control over how much stress we are exposed to (though definitely some control there!), and much more over how we train ourselves to deal with it. Just having a regular practice of journaling, meditating, gratitude, spiritual practice, and working on emotional management can be life-changing. Also, consider whether you're causing excess physical stress with fasts that are longer than your body can healthfully handle, overexercising, too much coffee, or under-eating. These things will all jack up cortisol and lower your immune response.

• Nutrition. If you're eating a bunch of processed food, lots more sugar / carbs than you need, and drinking alcohol, your immunity will be tanked. I'd never suggest skipping ALL of those things ALL the time, but most people need to be more realistic about what moderation looks like for their goals.

• I don't force food for myself or my kids when we're sick. I lean heavily on appetite. Hungry? Eat. Not hungry? Don't eat. Your body will let you know when it's ready for food.

• Hydrate! This I do much differently. Even if not thirsty, I will be mindful of staying hydrated. If not able to drink as much volume or if there is sweating (from fevers breaking), vomiting, or diarrhea, or an aversion to plain water, I add electrolytes. I love Redmond's Relyte brand and LMNT brand and will often use just partial servings spread out throughout the day.

• Exercise. If you have a fever, congested lungs, or are vomiting / diarrhea, definitely skip your workouts until those things have been gone at least a full day or so. If it's just a little cold or minor, lingering symptoms and you're making sure you're eating well, sleeping well, hydrating yourself, and you're feeling up to getting in a shorter, less intense workout, it's probably ok.

• Sunshine and fresh air. Being out in the sun used to be our default, now it's something we have to consciously seek out. Sun and fresh air each speak to our body in multiple and specific ways, influencing hormones, fertility, moods, bone health, blood sugar management, metabolic rate, heart health, immunity and more. It evens helps remove stains from clothing! Is there anything the sun can't do?? We make outdoor time a part of every single day, even on the yucky weather days (we still get the benefits of the sun through the clouds).

• Movement. Move everyday if at all possible! Even a little walk or some stretching every hour or so will help keep your lymph flowing so your body can get rid of those germs for you.

• Supplements. I maintain my normal supplements as long as I'm able to eat something b/c many (like fat-soluble vitamins) need food to be absorbed and I'd feel nauseous if I took my zinc, for example, on an empty stomach. Some that I take for immunity (you should only take what makes sense for your body, your deficiencies, etc.) are vitamin C, vitamin D, zinc, quercetin, magnesium, omega 3s, turmeric.

• Mega-dosing. I typically avoid mega-dosing. My goal when I'm sick is a bit unusual ... I don't necessarily want to get better as fast as possible. I mean, I do in the moment of course lol, but ultimately since I'm already sick I want to make the most of it by mounting a potent immune response. Basically, I want a strong 'germ army' to form and don't want to interfere with this process by trying to micromanage everything or supplement my way out of that immune response. TLC, yes. Overriding important cellular processes that would set me up better in the future? No.

• Warm liquids. There's something to be said for hot tea or chicken soup when you're sick. Not only can it be comforting and hydrating, but breathing in some of the warm steam into our nose can help kill off some of the germs that are still hanging out there and haven't affected you systemically, yet.

• Fevers. I LOVE good fever. I know that's a weird thing to say and I know it doesn't feel good, but it's such an intelligent thing our bodies do sometimes ... turning up the temperature to kill off the germs. While rare, fevers can occasionally become dangerously high (especially in children), so I just monitor but do not give fever reducers. Exceptions? Sure. It hasn't happened to us yet (knock on wood), but if one of our children was SO uncomfortable b/c of their fever and needed a little relief to relax their body or get some sleep, I'd consider temporarily reducing it (probably with non-pharmaceutical methods at first and pharmaceutical if we deem it to be necessary). Otherwise we just do lots of comfort in other ways, snuggles, etc.

• Important mindset piece: we're not "sick" or "not sick", we are constantly fighting off germs everyday, but sometimes our body wins the battle without us noticing and sometimes it requires a bigger fight and we can feel it.

• Another mindset piece: we can assume we and everyone we know will get sick several times a year. If it ends up being less, great! If it's more, it's a good opportunity to consider why. Maybe it's bound to happen now b/c of the less exposure to people / crowds we've had in recent years. Maybe it's that there's been too much sugar and alcohol and not enough sleep and we can tweak those things if we want to. But regular ol' viruses getting us from time-to-time is just real life. Even the healthiest people still get sick. In fact, some holistic docs say that there's a health benefit to getting sick at least occasionally.

So there ya have it. We all get sick sometimes. And this is a lot of what I do for myself and my family in general and when any of us are under-the-weather. Hope you found it helpful and hope you get through this "sick season" as smoothly as possible.



XO,
Tara

Self Care or Self Indulgence?

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

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




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



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



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



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



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



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



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

• Schedule that doctor appointment, lab work, chiropractor consult

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

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

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

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

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

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

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

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



XO,
Tara

This ONE question changes everything!

Ever find it hard to know when to push forward vs. when to pull back with your health goals?

Some people are so determined to keep exercise in, they feel too guilty taking rest days or workout even when they have a fever or lung congestion.


Some people are all about feeling good in the moment that they seemingly choose whatever fits their mood. Don't feel like working out today? They don't. But then their moods aren't great on a whole and their goals are left unmet.


How do we take the best from each of these 2 opposites and allow it to propel us towards whatever health or body goals we have?


By continually asking ourselves ONE simple question.


Ready for it?


"What's ultimately best for me right now?"


That answer will never steer you wrong IF:
1) You understand enough about your physiology + metabolism to make that call and
2) You're honest with yourself


"What's ultimately best for me right now?" will be to rest when you have a fever or got 2 hours of broken sleep last night ...because the baby.


"What's ultimately best for me right now?" will mean you workout or at least go for a nice walk outside even when you're not in the mood or motivated because that choice will actually help with moods and motivation in the future.


"What's ultimately best for me right now?" will usually be that you eat in a way that's balanced and nourishing for your body but sometimes will be that you enjoy some soul food simply for the taste, nostalgia, memory or experience.


"What's ultimately best for me right now?" will tell you to go to bed at a decent time because one Netflix episode is better than 8 in a row as evidenced by the fact that less sleep makes you cranky, less patient with your kids, and dials up your cravings and hunger.


"What's ultimately best for me right now?" will not steer you wrong.


Try it on for size! I dare ya. ;-)


XO,
Tara


P.S. If you're ready for a change that you can't fail at and would like to work with me, here are a few options:


TRANSFORM: Body + Mind is my 28-day metabolism-boosting course. I recommend starting here for more people with fat loss, muscle-building or "toning up" goals. The next round (and last round of 2023) will be in September. Hop on the waitlist to reserve your spot as last September we filled up!


TRANSFORM: 1:1 is my newly revamped 1-on-1 coaching program and is best for those who have been through the 28-day course and are ready to take things up a notch or those who haven't completed the course but know themselves / their situation make it so 1-on-1 with lots of customization and accountability is really the better option. Spots are very limited but clients graduate out of their program fairly often, opening up new spots. Fill out the form and I'll be in touch to discuss if it's the right fit for you, how it works, and what future availability looks like.

Healthify My Summer: A Guide

We're going away soon.

Have you been following along up in Instagram stories? I've been sharing some BTS of my crazy ordering / packing / planning for this road trip. And as I've been doing that -- and getting excited about some other Summer fun we have planned like concerts, beach days, baseball games, BBQs, outdoor movies -- I decided to make a guide in case you have some of those things on the calendar for the rest of this Summer too.



Check out THIS GUIDE and then make it YOURS. Follow the suggestions that work for you and ignore the ones that don't. Summer is meant to be fun and we don't need to feel like garbage or slip away from our goals on the other side of those memories.



Summer on,
Tara





P.S. If you would like targeted help with your goals, fill out this 1:1 coaching interest form. I'll get back to you shortly to make sure we're a great fit to work together, chat more about what to expect, and let you know when my next available start date is.