The Dark Side of Protein

Hola!


You know I’m pro-protein. I’ve basically written love letters to eggs, legumes, and protein powders for years. I've been trolled by countless registered dietitians on my posts over the years for suggesting people eat more protein than the measly government recommendations before it became a more mainstream idea recently (and *ahem*, just like that, no more protein trolls!).


Protein helps stabilize blood sugar, preserves muscle, boosts metabolism, and makes fat loss feel like less of a war zone.

But also… here comes the nuance.

There’s a weird thing happening right now. People are learning that they need more protein (yay!), but skipping the next part: how to balance that intake with other pathways that impact long-term health and longevity.

Let me explain. Can we get a little nerdy together right now?

Protein stimulates something called mTOR, a growth and repair pathway in the body. This is a good thing in doses ... especially if you’re strength training or recovering from injury.

But mTOR is like a light switch: it signals GROWTH MODE in the body. Cells multiply. Tissues build. It’s helpful when you need to regenerate ... but you do not want that switch flipped all the time.


Because unregulated, chronic growth signals in the body can mean bad news:
⚠️ Accelerated aging
⚠️ Insulin resistance
⚠️ Reduced autophagy (cellular cleanup)
⚠️ And most critically… a potential environment for rogue cell overgrowth (yes, cancer)

To be blunt, If I were sedentary, chronically stressed, drinking alcohol regularly, barely sleeping, avoiding sunlight, eating lots of ultra-processed food ... and then started loading up on protein, I’d be nervous. That’s not growth, that’s fueling the wrong fire.

You don’t want to layer growth signals on top of dysfunction. That’s like watering weeds and calling it a garden. The wrong "stuff" will grow.

So while protein is powerful, it should come with knowledge and strategy. You’ve got to earn that mTOR activation by also engaging AMPK, the cellular cleanup crew if you care about more than just body composition. If you ALSO care about longevity and preventing disease.

🥩 Protein builds.
⚙️ AMPK recycles.
🧠 You need to cycle between both to thrive.

Here are a few ways to support that balance:

• Train fasted once or twice a week

• Go for a walk after dinner

• Prioritize quality sleep

• Keep alcohol in check

• Give your digestion a break with 12–14 hour overnight fasts and no food (or protein supplements) 3 hours before bed 
  
  

Longevity isn’t built through obsession. It’s built through rhythm. And protein is still a star! Just not one that should be headlining every system in your body 24/7.

Did this blow your mind a little? Hit reply. I’m all ears.


And if you’re inside The Metabolic Edge, just know all of the pieces of our strategy we're working on together is built with the mTOR and AMPK cycling in mind. I studied my ass off for a billion years in school and spent trillions of dollars on degrees, certifications, continued ed., fellowships, etc. so that I can bring you a one-of-a-kind system that doesn't just sculpt your body to achieve body composition goals, but also works on improving every damn cell and organ in your body for health optimization. You're in good hands! ;-)

XO,
Tara


P.S. Ok, ok, maybe not quite a billion years or a trillion dollars… but I am turning 42 tomorrow, and something tells me my birthday gift to myself might involve signing up for more learning. Some habits die hard and I will never NOT serve you the best I can. 😊

The healthiest thing I did this week...

The healthiest thing I did this week wasn’t a workout, a smoothie, or a 10K step day.

It was a decision.

A decision to return to me.

The last 12 months have been the hardest of my life. We gained clarity while losing the delusion we once held about the future of our family.

I became a full-time advocate. A full-time caregiver (not just full-time mama). And also, a homeschooling mama.

Things got... heavy. And that’s okay. That’s life.

But I won’t stay in heavy forever!

Because this is what I do: In every iteration of my life, I’ve noticed this pattern. When things hit the fan or life hands me a new role, I triage the heck out of it. I abandon pieces of myself to absorb what’s in front of me. I become what the situation demands. I carry what needs to be carried.

And then when the dust starts to settle, I start to miss myself.

Not the surface-level stuff. I’m talking about the funny, playful, LIGHT version who pokes my kids or husband in the ribs with a joke. The part of me that picks up a random hobby just to suck at something new for a while. The writer, the (terrible) dancer, the girl who sings out loud and laughs with her whole body.

And maybe it’s not about returning to her exactly. Maybe it’s more like calling her forward. Asking her to link arms with the version of me who’s now a little stronger, a little grittier and a lot more grounded.

Timing matters here. Six months ago, I was too deep in it. I couldn’t have forced this even if I tried. But now, I feel it. This lightness, this pull back into joy ... it’s moved closer. Like it’s waiting to be claimed.

And about five minutes before writing this, I made the decision: I’m ready for my next return.

To me.

To play.
To snorting at jokes.
To dancing in the kitchen while the kids half join and half tease me.
To breathing a little deeper even when nothing has technically “cleared up.”

I’m human. I carry a full plate. I understand that. And I’m not here to beat myself up on days when the weight feels heavier than the joy again. That would be weird if I didn’t feel that way with everything going on (not being vague to be annoying ... just protecting the privacy of people I love).

So yeah, this week I’m proud! I’ve prioritized protein. I haven’t missed a workout. I’ve been getting to bed at a decent time (B-minus if we’re being honest ... we’re watching The Night Of and it’s SO good, but the kids’ bedtime routines are a whole production so we're starting it after. Still, I’ve gone right to bed after the episode ends and that’s a win).


But the healthiest thing I did this week wasn't any of that. It was the decision I made to merge back up with the version of me who leans into joy much harder.


Sometimes, a decision to change -- a line drawn in the sand -- is the most pivotal choice we can make. Just saying, "That was then. And it served its purpose. But moving forward, I'm going to be the kind of person who feels _____ and does _____ and notices ______ and becomes _____."

I wonder—what was the healthiest thing you did this week?  It might not be what you think of when you think “healthy habits.”

Oooooh! Maybe it's a decision you're about to make right this second! 


Call it out. Own it. Be proud.

Maybe it will change everything.


XO,
Tara


P.S. Thanks for reading! My blogs are ridiculous because sometimes it's a workout, sometimes it's a new fat loss meal guide, metabolic labs to ask your doctor for, or products / books I've been loving. And then sometimes it's RAW + vulnerable and I have to pinch myself that you are still here, kinda sorta doing life with me even if we only intersect during 5-minute inbox meet-ups each week. But it means more to me than you'll ever know. <3 

If we were to go for a walk together...

If we were on a walk today, you’d probably tell me I was walking too fast. I’d apologize immediately and explain that I grew up trying to keep up with my little legs next to my mom, who was always in a hurry. She speed-walked like it was her job and now I can’t undo it.

Also, I’d definitely have to stop and tell you the latest update on the neighbor. The one who used to curse at us for no reason and give every person on our street the middle finger, including our actual babies in strollers. She moved. Yep. She’s GONE. And I know that’s not technically relevant to your stress levels or your hormones or whatever, but like… how could I NOT tell you if we were walking past her old house?

(Also, I’m assuming we’re walking in my neighborhood which feels wildly presumptive of me. Maybe I’m over by you. Maybe you picked the route. Either way, I’m definitely bringing snacks.)

You’d probably be venting (or spiraling, let’s be honest) about how you’re supposed to make all these big life decisions when you can’t even remember the last time you washed your hair. And I’d nod and say, same.

Then I’d tell you what I told myself this morning while standing in the kitchen eating peanut butter off a spoon and overthinking my entire business:

You don’t need to see the whole map to take the next step.

You don’t need a five-year plan. You don’t need to know if your workout is “optimal” or if your meal was perfectly balanced. You just need to take one clear step in the direction that feels mostly right. Not perfect. Just… not soul-sucking.

Here’s what I call my Foggy-Day Five:

1. Add 10g of protein to breakfast – collagen, eggs, turkey, leftover meatballs, tofu. Something.

2. Move for 15 minutes – walk, stretch, dance like a weirdo in your kitchen.

3. Drink a glass of water before your second coffee.

4. Pick a better-for-you option – not the “best,” just the one that feels doable.

5. Handle one life thing – reply to the email, reschedule the dentist, refill your magnesium.
   

Small things. Doable things. Things that get your brain and body back in the same room.

Maybe that next step for you is a 10-minute walk before opening your laptop. Maybe it’s finally booking the lab work. Maybe it’s letting go of the routine that used to work but now just makes you feel like a failure.

You’re not off-track. You’re just in a foggy part of the trail. The kind where you can’t see what’s ahead, but you know the path is still there.

So today, take the next step. Eat the thing. Say the no. Do the lower-body workout even if you don’t feel like it. Or skip it and sit in the sun for 10 minutes. Either one might be exactly what you need.

And if you want someone to walk alongside you (at your pace, I promise) and help carry the mental backpack full of “shoulds,” I’m here.

XO,
Tara

P.S. If you're ready for structure and soul in your health journey, let's talk. We’ll figure out what’s next, together.

If I wanted to lose fat before Summer ....

Lately, I’ve been hearing a version of the same thing from a lot of women: “I’m not doing any more fad diets. I’m done.” Then immediately, “But also... it’s almost Summer and I kind of want to panic-cut everything.”

I get it. You want to feel leaner, tighter, and a little more like yourself when you're pulling clothes out of storage or thinking about swimsuits and photos and all the warm-weather things. You want RESULTS. But you also don’t want to be starving, stressed, or doing something that backfires as soon as real life kicks in again.


You've been there. You've done that.

So here’s what I’d do right now if I wanted to lose fat before summer ... quickly, but without tracking, without drugs, and without turning into a shell of a person.

First, I’d eat three actual, robust meals a day. Not six baby snacks. Not random bites. Just three meals, spaced about four to five hours apart, that are big enough to hold me over until the next one. Each meal would have a solid 35 to 45 grams of protein, some fat (10-20g), and a good amount of fiber (7-10g). Enough to keep blood sugar stable and my brain quiet between meals. I'd make sure the meals were colorful for a wide variety of micronutrients and have some fermented foods in there too. And for added satiety, I'd make sure the meal had enough VOLUME. So let's say I got my protein, fat and fiber in with 1 sandwich, I'd add a bunch of volume on the side with some additional raw or steamed veggies.

Next, I’d dial in my up carbs without cutting them too much. I’d focus on whole-food carbs that digest slowly and actually give me something back ... things like squash, root vegetables, lentils, and fruit. I’d eat those in at least 2 of my meals, maybe all 3 if I were really active or trying to heal my hypothryoidism or high cortisol. But I'd be sure to stick with what my body can use in each sitting without needing to store. So around 25-35g net carbs for me (and most women).


I’d stop eating after dinner, with 3 hours of fasting before bedtime and aim for a 12 to 14 hour overnight fast. Nothing extreme — just a simple rhythm that gives your body time to reset. It’s great for digestion, blood sugar, inflammation, and it supports longevity too. 

Then I’d lift 3 -4 times a week. Real strength training—two upper, two lower, or a few full-body sessions depending on frequency. The goal would be to challenge my muscles, protect my lean mass, and remind my metabolism that I’m here to build, not break down.

I’d also move more every day besides formal exercise. Walks. Errands. Extra flights of stairs. Pacing while I pretend to fold laundry. Dancing in the kitchen or between strength training sets. It all adds up. I wouldn’t obsess over a step number, but I’d be aware that daily movement is one of the quiet forces behind sustainable fat loss.

On the cravings front, I’d make sure I was actually eating enough at meals. Most cravings aren’t mysterious. They’re a sign that something earlier in the day didn’t quite hit the mark—blood sugar crash, under-eating, poor sleep, stress. When you give your body what it actually needs, it stops sending you emergency signals at 4 PM or 10 PM.

And, I’d protect my sleep like it mattered. In bed by 10. Cool, dark, boring room. No scrolling. Phone on airplane mode. Maybe some magnesium. Mouthtape. Done. Nothing will derail your energy, cravings, or hormones faster than poor sleep. Nothing will help you bounce back faster than fixing it.

None of this is fancy. It’s not sexy. But the results are! It works ... without the crash. When you give your body consistency, clarity, and enough fuel to feel safe, it responds. You can absolutely lose fat in the next several weeks this way and still feel like a functioning human while you do it.

This type of no BS strategy is exactly what me and the women inside The Metabolic Edge are focused on right now. No gimmicks. Just structure that works and support that actually helps you stick with it. If that’s what you need too, come join us! Even if you just try it out for a month -- I double dog dare you to dedicate the next full month (May 19th - June 19th) towards your goals so you walk into the new season feeling at home in your body.


XO,
Tara


P.S. Got this message from a member a few days ago. I definitely suggest taking some baseline pics now and again after 4-5 weeks inside The Metabolic Edge! You can even hide them in a hidden folder on your phone. No one needs to see them but you ... but the you in a month is going to be SO happy to have them.

Humor, Hope + Hip Hinges

What do yogurt, the Department of Motor Vehicles, and mitochondrial health have in common?


Nothing. Except they all conspired to break me this week.


Let's title this week's newsletter: Humor, Hope, and Hip Hinges

😂 This Made Me Laugh (Eventually):

I am a plan-ahead person. A list for my lists person. A “book the dentist six months out and set a reminder” person.

So explain to me why I, on May 7th, suddenly panicked and thought, “Wait… do I have a REAL ID?”
Spoiler: I did not.

Naturally, I opened the DMV website, fully expecting to fix this in five minutes. Instead, I was met with this beautiful message: “No appointments available. Ever. Anywhere. Possibly not even in this dimension.”

Why did this surprise me? Unclear. Why did I immediately add “stalk DMV website for cancellations” to my to-do list like it was a normal part of my workflow? Also unclear.

But suddenly I was spiraling .... launch wrap-up day, full plate of work, homeschooling, no yogurt in the fridge, the DMV hates me, and my future self is going to be stranded at airport security like a criminal.

This is how it begins, I thought. Not with a big dramatic event, but with a browser tab titled “REAL ID appointment availability.” That’s the moment you know the nervous system is a little bit full.

So if you've had one of those "why am I like this?" weeks — congratulations, you're not alone. You're just human. Possibly a slightly feral one. And same.


(I took a breath, reminded myself of what was in and out of my control, and later ended up taking someone's cancelled time slot. For July, but whatever! One man's trash is another woman's treasure.)

🧠 This Made Me Think:

I was on an early walk this week listening to a financial podcast ... and the host said something that stopped me:

“People don’t budget because they don’t believe their future is worth planning for.”

I froze. Because all I could think about was health.

Most people don’t fall off track because we’re lazy. They fall off because they're not sure their effort will actually lead to anything different.


Because they’ve been disappointed before.
Because they're afraid to hope.

But here’s the wild part — hope isn’t just emotional. It’s neurological.

When you believe something good is coming, your prefrontal cortex lights up. That’s the part of your brain that makes decisions, resists impulses, sets goals, and initiates change.

In other words:
Hope is the biological spark for every new habit, every boundary, every step forward.

Not pressure. Not guilt. Not “starting over on Monday.” Just a whisper of belief that a brighter, stronger, more energized version of you is possible.

And that whisper?
Is the beginning of everything.

🏃‍♀️ This Made Me Move:

I’ve been walking more lately, but they’re shorter now as we begin our homeschooling day super early and my walking time is usually earlier than that. These walks are not long enough to hit 8–12k steps a day (our May Mini Challenge inside The Metabolic Edge).

So I started doing this:

🟩 I draw 16 little boxes on my to-do list. And I remember that 10 minutes of movement = about 1000 steps. AND that there are other ways to mimic the blood sugar stabilizing benefits by doing some "exercise snacks" every 30-60 minutes all day long.


Every time I do an exercise snack or move for ~10 minutes? I check one off.

✔️ Danced while making lunch? Box.
✔️ Pacing barefoot in the backyard on a client call? Box.
✔️ 10 air squats + 10 hip hinges between emails? Box.
✔️ 20-minute walk? Two boxes.

It’s messy. It’s flexible. It’s working.

By the end of the day: no box left behind.

Make your boxes. Let movement match your life.
Let hope lead the way.

🦋 You in?

Hit reply and tell me what the weirdest box-worthy movement you’ve done this week is. (If it involves your dog, laundry, or a rogue dance break, I definitely want to know.)

XO,
Tara

The most expensive time in my life

It’s right now! Life is expensive. We own a home. We have two kids. Groceries are up, energy bills are up, and somehow the kids keep needing new sneakers every six weeks.

But the SECOND most expensive season of my life wasn’t a luxury vacation or a massive splurge. It was the years I spent unwell.

When I had undiagnosed PCOS, insulin resistance, prediabetes, hypothyroidism. When I was deep in the thick of infertility, going through multiple rounds of IVF ... including the ones that didn’t work. That chapter was exhausting and quietly expensive in all the sneaky little ways that really add up.

There were the obvious things: appointments, treatments, procedures, meds. But also? The grocery bills from trying every possible food plan. The late-night book orders, hoping one would finally connect the dots. The protein powders I drank with my nose plugged like a fifth grader choking down raw broccoli. The retail therapy. The snacks because my blood sugar and cravings were chaotic. The supplements I wasn’t even sure I needed. The overpriced “this will fix you” products I bought with very convincing promises.

And I don’t regret most of it ... not individually, at least. But zoomed out? I was spending a lot trying to feel okay in a body I didn’t understand yet.

What I really needed wasn’t another protocol or a pile of products. I needed clarity. And a path that actually supported me.

Now, from this side of things, I see how easy it is to confuse “self-care” with “coping.” How often we end up managing symptoms instead of addressing the system itself.

Some people spend thousands -- sometimes tens of thousands -- working with functional medicine doctors or naturopaths, only to be told they need to improve their metabolism, support their mitochondria, and reduce inflammation. That advice isn’t wrong! But it’s often missing a roadmap. And no one wants to drop a small fortune on tests and appointments just to be handed a supplement protocol and told to “work on the foundations.”

Holistic providers can be amazing -- but sometimes it makes sense to start with what you can do on your own. Especially if that means saving money, energy, and mental bandwidth.

And listen, I still love a good book and I absolutely believe in joyful spending. But if your Amazon cart looks like a supplement graveyard, five books about hormones, hair oils for regrowth, and a resistance band set you already didn't use and your dog chewed through... this might be hitting close to home.

Lately, I’ve been thinking about how smart we’re all trying to be with our money. How we’re watching where it goes, asking, “Is this really worth it?” Not just in dollars, but in time, in energy, in headspace.

So here’s something helpful to reflect on: Start noticing where you’re trying to buy relief. The powders, the gadgets, the books. Where you’re hoping something will finally stop the bloating, the cravings, the spiraling. And then ask yourself ... what’s the real problem I’m trying to solve?

Sometimes the best “money move” isn’t a hack. It’s finally learning how your body works and supporting it so well that you stop needing the hacks.

That reminds me of one of the most surprising notes I ever got from a TRANSFORM grad. It wasn’t about weight loss or muscle tone or clearer skin (though I definitely squealed about those too). It was this:

“You could triple the cost of this course and I’d still be mind-blown by how much money I’ve saved myself in this month alone.”

I’ve shared that before on social -- but if I had to find it again right now, I couldn’t. I’ve got nearly 600 screenshots sitting in a folder on my phone labeled “transform testimonials.” Which is wild. And humbling. And a huge “pinch me” moment every time I open it.

So if you’re in a season where you’re ready to feel better and you want to do it in a way that doesn’t involve a meltdown and a $950 cart of powders, a new perfectly flattering top, and a workout gadget that’ll live under your couch…

You’ve got one more day to join us for the May round of TRANSFORM: Body + Mind. I’m only running this one more time in 2025, and that’ll be in the fall.

Click here to learn more and join

XO,
Tara

P.S. Whether you join us now or later or never (or maybe you’ve already done a round), I hope you always remember: you’re not broken. And it doesn’t have to be this hard. You deserve to feel at home in your body.

Overheard at my daughter's gymnastics meet

Two weeks ago, I was at my daughter’s gymnastics meet. Sitting on one of those painfully tiny bleachers, you know, the ones that make your hips go numb after five minutes. I was alternating b/w sipping on my coffee and smoothie, trying to keep one eye on the floor routine and the other casually eavesdropping on the group of moms behind me.

And wow, the spring diet chatter was in full bloom.

I’m talking:

"I just signed up for that new fasting app. It says I can’t eat past 6 PM, but honestly, I sneak a little peanut butter at night because, like, I’m not a robot."

"I’m back to keto for swimsuit season but I’m still having wine. So basically keto-ish?"

"I lost 12 pounds on Ozempic, but now I’m stuck, so I’m thinking of adding Orange Theory 4 or 5 days a week. I hate running, but I gotta speed up this weight loss."

I mean… I’ve heard versions of this every single year since I can remember. It hits 70 and sunny here in New York, and suddenly everyone’s panicking and trying to outsmart their metabolism.

And listen, once upon a time, I too was desperate to make my body (cells) respond. I wanted results that didn’t feel like pulling teeth. I wanted to feel strong, energized, like my body was actually working with me not against me.

But sitting there in the bleachers, all I could think was:
One, Magnolia is crushing it!
And two, no one ever told them what’s really going on under the hood.

So, I’m going to tell you.

Here’s what your body does when you start another diet.

Not what your calorie tracker says.
Not what Instagram influencers tell you.
What your biology actually does:

Your thyroid dials down, slowing energy output like your body’s trying to conserve battery life.

Leptin, your "burn fat" hormone, drops like a bad habit, telling your brain to pump the brakes on fat loss and start hoarding.

Your muscle breaks down first because muscle is expensive for your body to maintain while fat hangs around like an uninvited guest.

Your mitochondria, the little energy factories in your cells, go into low-power mode. They’re underfed, underpowered, and not exactly firing on all cylinders.

It’s not sabotage.
It’s survival.
Your body is trying to keep you alive.

And whether it’s Ozempic, Noom, Weight Watchers, or macro tracking (which is basically cutting calories with a fancier calculator), it’s the same plan with different packaging: eat less, burn more.

The problem? Your body adapts. Every single time.
It gets smarter. It gets stingier with energy.
And eventually, what used to work doesn’t (especially in perimenopause and menopause!)

Here’s what no one is telling you and why so many women feel stuck:

Your body’s leptin sensitivity needs to be rebuilt so fat loss can even happen again.
Your metabolic adaptations need to be reversed, not ignored, so your body feels safe to lose weight.
Your mitochondria need to be trained to make more energy, burn more fat, and actually keep you feeling good while doing it.

This is why fat loss feels harder the more you try. The diets and coaches are not helping you with the above. So that'll look like very little progress or just temporary progress.

And this right here is why I built TRANSFORM: Body + Mind, my 28-day metabolism course. Not to hand you another list of what to eat and how to move (let’s be honest, you could Google or ChatGPT that). But to guide you through a full and COMPREHENSIVE metabolic reset that fits within your full and busy life. The stuff no app or one-size-fits-all plan is covering.

I pour so much into this course and my clients! As such, I only run it a few times a year.


Doors open in 3 days. The waitlist peeps get a discount code.

I’m not saying you need to be on the list. But if you’ve ever caught yourself thinking, "Maybe I just need to try harder," this is your sign that it’s time to try a different approach. Not the same one with a different name.

Every round of TRANSFORM, women walk away with results that feel mind blowing. Not just because the scale moves (though they typically love that), but because the cravings that ruled their day are gone. The constant hunger quiets down. They notice so much more energy and better sleep and moods. Their lab work shows them aging backwards. And most importantly, the results last. We’re not into circling back to square one over here!


We’re moving forward. Will you be there with us too? Click here for more info.


XO,
Tara


P.S. If it's not in the cards for you this round, that's ok! You can always join us the next round in the Fall.

It all started with one shelf

A 1:1 client of mine (we’ll call her Erin because, well that's her name LOL) came to me a few months ago feeling tired, inflamed, and totally overwhelmed. She was eating “healthy,” working out a few times a week, doing all the right things... but still felt stuck. Puffy. Off.

One day shortly into our time together, she sent me a message that just said: “I opened my pantry today and wanted to cry. I didn’t even know where to start.”

Not because it was empty. But because it was full of stuff that didn’t support her anymore. Old diet snacks from past attempts. Protein bars that had 7g of protein, 28g of carbs and 23 ingredients. Things that made her bloated. A weird granola she bought because some influencer said it was clean. Crackers for her kids that she always ended up stress-eating. A graveyard of powders, teas, and expired intentions.

Here’s what we realized: the pantry wasn’t just a mess. It was a reflection of how long she’d been trying to “fix” her body instead of fuel it.

So we started with one shelf. She tossed what was expired or didn’t feel good. Then we added back a few simple things that did — like a protein source she actually liked, electrolytes to help her feel more energized and less snacky, high-fiber carbs that didn’t spike her blood sugar so dramatically, and one treat that felt fun, not forbidden.

That one shift changed how she started her mornings. It changed her blood sugar. Her cravings. Her mindset. Because your pantry isn’t just storage. It’s a system. And your metabolism is listening to what you stock on autopilot.

If you want a place to start today: pick one shelf. Remove anything that is expired. Put a sticker on anything you'd like to replace with a different choice once it's empty. Then add one thing to the panty or your grocery list that makes your future self proud. It doesn’t have to be perfect. It just has to support where you’re going.

And if you want a go-to combo when time and patience are running low, here's one I love: lupini bean pasta (we have this one - 20g protein, 15g fiber and 6g net carbs per serving ... taste + texture is just like Banza to me), a simple jarred tomato sauce, and a bag of frozen veggies. Throw it all together in 10 minutes with some salt or spices + herbs, and maybe a sprinkle of cheese and you’ve got a balanced, metabolism-friendly meal that saves you from another night of DoorDash regret.

Tomorrow night inside The Metabolic Edge, I’m teaching a live workshop on exactly this. We’re doing a full pantry and kitchen spring clean-out together and building a metabolism-boosting setup from the inside out.

We’ll cover what to actually keep and what to toss, the why behind ingredients that mess with energy, hormones, and cravings, what I always keep stocked and what’s not worth the hype, and how to lower food decision fatigue so your habits can run themselves.

If you’re already inside, I’ll see you there! If not and this hit, you’re always welcome to come hang out. It's $59 / month, cancel anytime. More details + apply here.



Happy Spring declutter + refresh mode!



XO,
Tara

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. ;-)

If meal planning stress you out, read this!

If you’ve ever stood in front of your fridge at 6:17 PM holding a half-rotted zucchini, a block of cheese, and a deep sense of regret… you are not alone.

Meal planning sounds like something you should do. But between Pinterest pressure, budget juggling, and trying to eat food that actually supports your goals? It’s enough to make you say “screw it” and order takeout (again).

So this week, I did it for you.


One simple grocery list. A few easy, high-protein meals. No extra brain cells required.
Let’s make your fridge feel like a win — not a warzone.

This week, I want to help you keep it simple: save money, avoid decision fatigue, and still hit meals that support metabolism, fat loss, blood sugar, and real life. So here’s my lazy plan: a one-and-done grocery list and meals that don’t require a second dinner for the kids.

The Grocery List (modify for your likes + needs):


Ground turkey (2–3 lbs)
Eggs (2 dozen)
Greek yogurt or cottage cheese (big tub)
Protein powder (Truvani or fav brand)
Frozen cauliflower rice (2–3 bags)
Baby spinach (fresh or frozen)
Frozen berries (large bag)
Canned black beans or chickpeas (2–4 cans)
Avocados (3–4)
High-protein wraps or tortillas (like Egglife)
Lupini bean pasta
Jarred tomato sauce (clean ingredients, no added sugar)
Basil seeds
Almond butter or tahini
Shredded cheese (optional)
Optional splurges: Simple Mills crackers or tortilla chips

Every meal below is made from this list.

Breakfast Options

1. Yogurt power bowl: Greek yogurt + frozen berries + 1 Tbsp basil seeds + swirl of almond butter. Add a sprinkle of cheese on the side if you want fat to hit the 10g+ mark. (~30g protein / 10g fiber / 15g fat / 30g net carbs, ~$2.80 per serving)

2. Protein smoothie: Protein powder + frozen spinach + frozen berries + basil seeds + 1/4 avocado, water. (~35g protein / 8g fiber / 10–15g fat / 25g net carbs, ~$2.50)

3. Egg + spinach wrap: 2 eggs + spinach sautéed + wrap + basil seeds sprinkled inside or stirred into a side of yogurt. Drink plenty of water! (~25g protein / 9g fiber / 12g fat / 30g net carbs, ~$3.00)
   
   
   

Lunch Options

1. Turkey taco bowl: Ground turkey + cauli rice + beans + spinach + avocado + cheese (optional). (~40g protein / 10g fiber / 18g fat / 35g net carbs, ~$3.50)

2. Wrap + yogurt combo: Turkey or beans + avocado + spinach in wrap, side of Greek yogurt + basil seeds. (~35g protein / 10g fiber / 15g fat / 30g net carbs, ~$3.25)

3. Snack plate lunch: Hard-boiled eggs or cottage cheese + wrap chips (cut / bake your own or buy) + avocado + berries. (~30g protein / 9g fiber / 17g fat / 30g net carbs, ~$3.00)
   
   
   

Dinner Options

1. Ground turkey + cauli rice stir fry: Turkey + cauli rice + spinach + basil seeds mixed in. Optional wrap for kids or side of yogurt for you. (~35g protein / 10g fiber / 18g fat / 30g net carbs, ~$3.75)

2. Taco night (family style): Ground turkey + beans + avocado + cheese in wraps. Basil seeds mixed into yours or sprinkled into Greek yogurt on the side. Drink water! (~40g protein / 9g fiber / 20g fat / 32g net carbs, ~$4.00)

3. Breakfast-for-Dinner: Scrambled eggs + sautéed spinach + avocado + wrap. Optional side of Greek yogurt with basil seeds. Drink water! (~30g protein / 9g fiber / 15g fat / 25g net carbs, ~$3.00)

4. Pasta Night: Lupini pasta + tomato sauce + sautéed spinach + ground turkey or beans. Top with basil seeds or a sprinkle of cheese. Drink water! (~40g protein / 10g fiber / 15g fat / 30g net carbs, ~$3.75)
   
   
   

You don’t need 17 Pinterest recipes or a meal prep marathon. You need ingredients that play well together, so you can mix, match, and keep your metabolism humming — even on nights when everyone’s yelling and you just want to sit on the floor in front of the pantry and eat chocolate chips.

This is exactly the kind of strategy I teach inside The Metabolic Edge — how to actually eat, live, and thrive in a body you love, without crash dieting, tracking every bite, or spending hours in the kitchen. I also share new meal guides / recipe packs / optional meal plans every month if you like to keep an influx of balanced-for-your-goals and tasty ideas coming.


If you’re ready to optimize your metabolism, feel better in your body, and learn how to make fat loss work without losing your mind... come join us!

We’re just getting started, but already having a blast in there — and I’d love to help you feel your best without overcomplicating a damn thing.



XO,
Tara

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

You think you're getting enough protein, but are you?

Think You’re Getting Enough Protein? These Foods Might Be Tricking You.

If I asked you right now, "Are you eating enough protein?", you’d probably say yes (or at least think you're close).

But here’s the thing… a lot of foods we think are high in protein actually aren’t. 

• Peanut butter? Mostly fat

• Beans? Mostly carbs

• Most yogurts? More carbs than protein

• Cheese? Fat first, protein second

• Eggs? About equal amounts protein and fat

• Chickpea pasta? Mostly a carb

And if you’re building meals around these thinking they’re protein-packed, you’re likely falling short on the  protein needs of what your body actually needs without even realizing it. And, while we thrive with a balance that includes fat and carbs of course, you might bee accidentally overdoing those.  Example: you want to make yourself a big salad as a lunch. You have lots of greens and colorful veggies as your base. You use olive oil or avocado or dressing as your fat. You include some fruit for a carb source (like a delicious Summer salad with strawberries) and then you think, "I need to add protein" ... so you add some beans or chickpeas or nuts or seeds. But the first 2 are more carbs than protein. And the 2nd 2 are more fat than protein. So your salad ends up being too light in protein and possibly over in your carbs or fat needs for that meal. Is it a big deal? No! But could it increase hunger, throw off blood sugar and make it harder to reach fat loss goals over time? Yes!

"Tara, why does it even matter?"

Protein is essential for:

• Building muscle and supporting metabolism

• Keeping energy levels stable (bye, afternoon crashes)

• Managing hunger and cravings so you’re not snacking all day

• Optimizing fat loss, recovery, and overall body composition

And when you’re not getting enough, you might feel:

• Hungrier, even after meals

• Low-energy or sluggish

• Like you’re losing muscle instead of fat

The good news? You don’t have to guess your way through it.

Between work, homeschooling and life, I'm secretly juggling THREE massive projects behind your back ... so naturally, last week I chose to procrastinate a little and spent some time randomly putting together a free, simple guide for you. :-) It contains high-protein meals that are actually balanced and satisfying.

What’s inside?

• Meal ideas with 30+ grams of protein

• The best protein sources (that won’t trick you)

• Quick, real-life ways to hit your protein target without overcomplicating it

Grab it here

Try a few swaps this week and see how you feel -- your energy and progress might just take off.

XO,
Tara

P.S. I posted this reel about this on IG last week, if you're more of a visual learner.

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.

Seed Oils: The Most Overhyped & Misunderstood Nutrition Debate

The Truth About Seed Oils (And Why Everyone’s Fighting About It)

Ah, seed oils. The internet’s favorite nutrition debate. Are they wrecking your health or is it all just a conspiracy? Is there an anti-seed oil agenda? A deep-fried villain arc? Let’s dig in.

First, let’s talk what seed oils actually are because most people arguing about them don’t even know. These are oils extracted from seeds like soybean, canola, corn, safflower, sunflower, cottonseed, and grapeseed. They weren’t really a big part of the human diet until food manufacturers figured out they could squeeze more profit out of their crops by refining the hell out of them and turning them into cheap cooking oils. So, they did. And now, these oils are in everything.

So why do some experts say they’re bad while others say they’re fine? Because nutrition science moves at the speed of a sloth on Xanax. The research that gets referenced most often is short-term and often focused on one isolated factor like cholesterol levels or inflammation markers ... not the bigger picture of what happens over years of consumption inside the body.

And this is where you have to be able to think beyond the studies. Science is slow. Corporations fund a lot of research. Nobody is running long-term trials on whether eating soybean oil for 30 years contributes to chronic disease. They just wait for the population to get sick and say, "Well, correlation isn’t causation!"

But let’s talk about what we do know.

1. The way seed oils are made is... horrifying. This isn’t the same as pressing olives and getting olive oil. This is high heat + chemical solvents + bleaching + deodorizing to make something extracted from inedible seeds into something that won’t smell rancid on a grocery store shelf. Your body was never designed to metabolize that kind of industrial process.

2. They are extremely high in omega-6 fatty acids. You need some omega-6, but the ratio matters. Historically, humans ate omega-6 and omega-3s in a 1:1 balance. Today, with seed oils in everything, it's more like 20:1 or worse. That imbalance is linked to chronic inflammation, which is linked to... well, almost every modern disease.

3. Seed oils are fragile. High heat + oxidation = creating toxic byproducts like aldehydes and free radicals. Guess what your body doesn’t love? An influx of unstable molecules that damage your cells.

4. They don’t just exist in the bottle of canola oil at the grocery store. They are in nearly every ultra-processed food. Chips. Crackers. Packaged snacks. Store-bought salad dressings. Restaurant fried food. Even so-called "healthy" plant-based meat alternatives. Avoiding them naturally means eating fewer ultra-processed foods ... which is probably a good idea regardless of where you stand on seed oils.
   
   

So where’s the nuance? Why do some people say they’re fine?

Because short-term studies don’t always show immediate harm. Because replacing butter with seed oils can lower LDL cholesterol (but what does that actually mean for long-term health? There's more to health and to disease risk than LDL). Because some researchers are focused on one tiny mechanism at a time instead of the full complexity of human metabolism and cellular function.

And this is the part that drives me nuts. If you only look at what science has definitively proven beyond a shadow of a doubt, you will always be 10-20 years behind reality. Science takes time. Decades. Even when evidence is compelling, people argue about it forever before it becomes mainstream advice.

You know what doesn’t take decades? Looking at how these oils are processed and thinking, “Hmm. Maybe eating chemically-extracted, bleached, industrial oils in every meal isn’t ideal.” Maybe there’s something to eating more real, whole, minimally processed foods. Maybe the fact that the rates of obesity, chronic disease, and metabolic dysfunction skyrocketed in the same timeframe that seed oils infiltrated the food supply isn’t a coincidence (maybe it is! But I'm staying open-minded regardless).

But here’s the thing: I eat seed oils sometimes. I’m not scared of them. I also don’t go out of my way to include them. And I've been known to write letters and emails to companies asking them to remove their seed oils from their products. If you go out to eat, you’re getting them. If you have a packaged snack once in a while, you’re getting them. But if you’re eating them in every meal, every day, it might be worth reconsidering.

The real goal? Less ultra-processed food. More whole, real, nourishing food. As much as that makes sense for you, your family, your access, your budget. I know that impacts a lot! 

So, what’s your take? Are you avoiding seed oils? Cutting back? Or just enjoying the show while the internet fights about it?


XO,
Tara

P.S. I'm working on some cool things, and while I can't share just yet, I can tell you that in the meantime, there are a few ways we can work together if you need help:

• TRANSFORM is back in May! Join the waitlist now so you don’t miss out when doors open.

• 1:1 Coaching for a fully customized approach, expert-level guidance, and direct support (just redid this page recently. Still have to prune the testimonials and add a few, but check it out!)

• Jumpstart – a $37 deep dive into metabolic health + the kick in the butt you need to start seeing real progress.

Reply here with any questions or grab what you need now!

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