I don't eat meat. I still hit protein. Here's how.

Heyyyy,

True story ...I’ve been vegetarian for 34 years. It's not because it’s “healthier,” but because meat and seafood just gross me out. If you eat them, amazing. Balancing meals is genuinely easier with animal protein! For the rest of us plant-leaning humans, hitting protein without sliding into carb-land takes extra intention. Most vegetarians are either under-eating protein or overdoing carbs (or both). These are the grab-and-go staples helping me hit protein consistently ... especially on travel days, busy homeschool-work juggle days, and the “we are not cooking from scratch” days.

Many of these still need a little love added (fiber, proteins stacked, color, healthy fat) to be fully balanced, but they’re clutch foundations for meals, snacks, or dessert. I do NOT gatekeep, so… here ya go:

• Kaizen Mac & Cheese
High-protein and low net carb noodles + cheesy comfort. I usually add steamed broccoli and replace the milk with cottage cheese.

• Nutritional Yeast
Savory, cheesy sprinkle with a little protein (and B12) boost. I toss on salads, eggs, tofu scrambles, soups, sauces + dressings.

• Cottage Cheese
Fast protein anchor for sweet or savory bowls. Sweet: berries + basil seeds. Savory: tomatoes + cucumbers + everything seasoning.

• Eggs
The original 5-minute meal. I usually scramble 1 or 2 with a bunch of egg whites, lots of veggies, sriracha and maybe a little cheese.

• Egg Whites
Easy way to bump protein in scrambles, oats (“proats”), or cottage cheese pancakes.

• Kaizen Pasta
High-protein, low net carb pasta that actually tastes like pasta. I pair with whatever kind of sauce we're in the mood for and usually veggies too.

• Actual Veggies veggie burgers (the 18g protein ones)
Clean ingredient, super-satisfying patties. I usually eat 2 at once with some veggies on the side or chop into a bowl to make a "burger bowl".

• Kaizen Rice
Protein-y rice swap. Stir-fry with frozen veggies, edamame, and coconut aminos for a 10-minute bowl.

• Three Wishes Cereal
High-protein cereal for snack or dessert time. I pour over high-protein milk and sometimes add nut butter and hemp seeds.

• ALOHA Bars (PB cup is my FAV!)
Solid travel backup or snack on the go.

• Egglife Wraps
Protein-forward wraps. Great vehicle for tofu, eggs, or cottage cheese + veggies.

• Skyr (unflavored)
Thick, tangy, and versatile. Sweet it up with cinnamon + berries or go savory with lemon, dill, and cucumbers.

• Truvani Protein Powder
Minimal-ingredient protein I use for quick shakes or to boost oats/pancakes.

• Chobani Protein Drink
Grab-and-go fridge MVP. They make ones with 30g of protein too, but they've been hard to find lately. 

• Unsweetened Greek Yogurt cups
Easy single-serve. I look for ones with at least 20g protein and no added sugar. There are a few brands. Great snack or meal starter.

• Tofu (I look for organic + sprouted)
Endlessly customizable. Bake, air-fry, or stir-fry, then sauce. I like crispy cubes over a big veggie bowl.

• PB2 (powdered peanut butter)
Peanut flavor with extra protein. Great in sauces, oats, or mixed into Skyr or baked goods.

• Pumpkin Seeds
Crunch + minerals + sneaky protein. Sprinkle on oatmeal, salads, soups, yogurt, pasta. Instant upgrade.

• Banza Pizza Crust
Protein-y crust night. Top with cottage cheese or high protein pesto, roasted veggies, and a drizzle of hot honey.

• Orgain Protein Shakes
Car or airport insurance policy. 30g protein. Pair with a banana and some veggies and hummus for a fuller meal.

If you’re omnivorous, you can rotate your fav. meat and seafood dishes with some of these! If you’re vegetarian like me, these staples make “enough protein, moderate carbs, happy brain” a lot more doable.


Here are some recent posts I've made using some of these:

Burger bowl

Mac n cheese

Creamsicle

Savory Mexican Yogurt Bowl

Protein Iced Coffee

Fridge Clean-out Meal

XO,
Tara

P.S. Want in on our community where we’re crushing workouts together, making balanced meals together, and marching toward our goals together? Click here.

Stuck is a safety signal

Trigger warning: We're talking about shame, self sabotage, trauma imprints, and feeling stuck with food, exercise, and self trust. If any of this stirs something up, pause, breathe, feel your feet on the floor, and come back when you are ready. Or skip this blog post entirely!

If you have ever refused to start, saved it for Monday, said it is not the right time, or wanted to put everything on hold after one wobbly night or week, this is for you. It is easy to feel like you are the only person who cannot make a change stick. But there's nothing wrong with you. Your brain is trying to keep you safe by keeping things familiar. Old stress and trauma often shape that protection. Familiar can feel safer than better.

Here is the quiet trick under the surface. Change asks your nervous system to trade the known for the unknown. Even when the known is crummy, it is predictable, and predictability feels safe. That is why you can want the goal and still avoid the first step, or do well for a week and then knock the legs out from under it. That is protection in action. It is brilliant and caring (and also maddening).

Different flavors show up. "Not the right time" usually means your brain is forecasting the energy a new routine will cost and decides to conserve. "I will start Monday" is an insurance policy against disappointment, because if you never start you cannot fail.


Self sabotage after progress is often an identity alarm. You don't yet feel like the type of person who has this new lifestyle and experiences the wins from it. Success threatens an old story about who you are, so the older part pulls you back to baseline because baseline is safe. The urge to overcorrect after one imperfect meal or missed workout is shame trying to get control by calling you names. It looks like accountability. It is a trap.

One more layer for many people is trauma. If your body has been hurt or your boundaries violated, including sexual assault, change can feel unsafe. Looking more visible or 'traditionally attractive' can feel like risk to the nervous system, so the brain taps the brakes with cravings, perfection traps, missed plans, or a sudden urge to hide. This is not weakness. It is a brilliant survival pattern trying to protect you. We can honor that wisdom and still move forward by pairing every goal with a safety cue and a pace that feels okay. Choose clothes that feel secure, train in spaces that feel safe, build strength for power not punishment, steady meals to calm the body, lean on support you trust, and keep full permission to dial things back whenever needed. Progress that respects safety is the kind that lasts.



We are these incredible creatures who have primitive brains but also critical thinking brains. As far as we know, we're the only species who can think about thinking. Coaching your brain means meeting those protective parts in real time. When you feel the stall at the starting line, shrink the task until it is almost silly and do it now. Seriously. Five minutes of movement. One protein-and-produce-focused plate. A ten minute walk after dinner. Your brain learns by reps, not by lectures. When the "I blew it" spiral starts, narrate what is true without drama. That was more than I planned. Next right choice is water and a walk. Move on before shame builds a case. When momentum rises and the urge to smash it shows up, thank the alarm. Say, "I am safe". We are allowed to have good things. Then take the smallest next action anyway. Self trust grows by keeping tiny promises to yourself the way you might your boss, spouse, friend or kid.

There is physiology here too. Stable blood sugar, enough protein, and real sleep quiet the alarm system that makes new habits feel dangerous. Slow progressive strength work shows your nervous system this is safe. A simple evening wind down teaches your brain the day can end without one more hit from snacks or scrolling. None of that is flashy. All of it is powerful. Change is less about force and more about designing a room where the next right choice is the easiest one to make.

If you have been waiting for the perfect mood or the perfect plan, you do not need perfect. You need a starter step you can repeat on messy days. Think in floors, not ceilings. Minimum workout is five minutes. Minimum meal is protein plus plants. Minimum evening routine is five quiet minutes. Minimum self talk is, "I am learning. I do not need to be perfect to get results". These tiny floors help you walk past the guard dog of old patterns. Over time that dog relaxes. Phew! The loop loosens. And you stop white knuckling.

I cannot promise change will feel effortless. I can promise it feels friendlier when you stop fighting your brain and start coaching it. You do not have to punish yourself into a new life. You guide yourself there with patient, repeatable reps and kinder stories.

This is the work that quietly underpins everything I do in 1:1 coaching. Yes, we tweak nutrition and fitness, look at sleep and stress, talk mitochondria, labs, disease reversal, longevity, all of it. But none of that matters if it does not fit your schedule or your real life. What matters is building a plan that survives busy weeks, travel, doubt, and the voice that worries about failure, then coaching through every roadblock so you keep moving even when it is messy. If you ever want to talk about how that could look for you, I am here.


XO,
Tara

"Tone, not bulk". Let's clear some myths.

Heyyyyy,

I talk to women on the socials and to new clients all the time who say, “I want to tone up without bulking.” Lately it’s, “I want a Pilates body, not a weightlifting body.” I get it ... and it’s time to clear this up (again), because your goals are 100% doable and the barbell is not the villain. Here’s the real story -- lifting doesn’t make you bulky, a calorie surplus does. Think house reno ... you can rearrange furniture (recomposition) at maintenance calories, but to add a new room of any kind you need extra bricks (energy / calories).

When you lift with enough protein and a true surplus, muscle grows (and usually a little fat, depending on sleep, stress, and programming). When you lift with enough protein but without a surplus, you get stronger, tighter, and denser ... clothes fit "better" even if the scale hardly moves. That’s recomposition. And that “I got bulky in a week” feeling? It’s usually glycogen and water plus normal inflammation from new training. It settles, promise.

“Pilates body” versus “weightlifting body” is mostly a combo of muscle amount, body-fat percentage, and posture ... not the brand of movement. You can absolutely lift and look “Pilates-y”: keep calories at maintenance or a slight deficit, hit protein, do 3–4 smart lifts per week, do some mobility and walk daily. If you do want to actively build more muscle, a small surplus works better. Most women in a true newbie phase can add roughly 0.25–0.5 lb of muscle per week with a 200–300 kcal/day surplus and about 0.7–1.0 g of protein per pound of a body weight you feel most comfortable at (think 120–150 g protein at 150 lb). If recomposition is your vibe, keep protein high, train hard, and let patience do its compounding magic ... the mirror will tell on you before the scale does.

Training can stay simple and effective ... three to four lifts per week focused on things. like squats, hinges, pushes, pulls, and carries. Two to four challenging sets of 6-12 reps. Add a rep or 2.5–5 lb somewhere each week. Rest 1-2 minutes between sets so you can actually lift well. On the food side, aim for 30–40 g of protein at each meal, put most carbs around training for performance and recovery, and include healthy fats for hormones without drowning the day plus lots of fiber. Myths to retire ... a dumbbell didn’t bulk you overnight (that was water and glycogen). High reps don’t “tone” while low reps “bulk” (both build muscle if the sets are very hard). 

If you want the plan done for you, that’s literally why I built The Metabolic Edge ... periodized workouts you can do at home or in the gym, nutrition guides that make protein and fiber and balanced eating EASY, and live coaching + workshops so we can tweak in real time. It’s the exact system I used to change my health and body, and the method hundreds of women are now using for themselves, too. And now, it's available to you through the TME community!


If nothing you're doing is working or sticking and you're a woman in her late 30s, 40s, 50s or beyond, I'd love to help guide you through what does work (for your body goals, yes, but also for your health!).

With you (and your goals),
Tara

"Most girls and women can't do pullups"

Are pull-ups one of your fitness goals?

I posted a reel on instagram a while back detailing what steps to take to work your way up to your first pull-up. I had over 100 people save this reel just within the first half hour or so, which is A LOT for my little slice of social media real estate. That -- and the comments / DMs -- let me know this is a BIG goal for many of you.


And then last week I talked about why I do towel pullups here and had a bunch of DM conversations, again, mentioning how badly some of you want to get your first pullup ... which reminded me that it's been a while since we've discussed that here!



So, I decided I wanted to share it with you again here too in case you missed it -- but with more detail I wasn't able to share on that reel. How often should you do these practice exercises? Which days? How much rest? Any other considerations? How long will it take before you're showing off your new skills on every playground, horizontal bar or ledge you come across?



It's all here in this 3-minute video. 



I've been pretty obsessed with pull-ups since an elementary school gym teacher told me "Most girls and women can't do pull-ups" after I wanted to have a go at it and he just wanted to give zeros to all the girls across the board. :-/ And if you have that fire in you too, I hope this helps!



If pull-ups are not something you ever care about trying or are doing lots of already, maybe you'll enjoy this throwback one about how to determine whether your strength workout is 'effective' or not.



XO,
Tara



P.S. Fall training inside The Metabolic Edge kicks off this week -- a fresh 12-week progressive-overload cycle built for real-world strength and metabolic capacity. If today’s pull-up deep dive lit a fire, this block stacks the raw materials that make them easier ... stronger rows, better scap control, crush-proof grip, rock-solid core, and steady loading ... so your first pull-up gets closer every week. Plus, we're working on everything else (glute gains for Fall, anyone?) Ready to train with us from Week 1? Jump into The Metabolic Edge today!

3 women's health myths that need to die

Hola!



How's your September going so far?? Mine is good, minus some women's health myths that drive me bananas and need to be addressed today. Lol



Some myths in women’s health just keep circling ... I hear them from clients, see them on Instagram, and even catch them being recycled in magazines. They sound “science-y,” but they’re half-truths at best. Let’s clear a few up that just won't die.



Myth #1: Eat every 2–3 hours to “stoke your metabolism.”


Truth: Your metabolism doesn’t work like a campfire. The thermic effect of food (tiny calorie burn from digesting) is based on what you eat, not how often. Eating more frequently doesn’t magically make you burn more. In fact, constant grazing keeps insulin elevated and prevents your body from accessing stored energy. Most women feel better with three balanced meals (sometimes plus one snack) spaced 3–4+ hours apart — enough time for insulin to come back down, which supports steadier energy + fat burning.


Myth #2: More cardio = more fat loss.


Truth: Cardio has huge benefits ... heart health, mitochondrial density, circulation, stress relief ... but as a fat-loss strategy on its own, it backfires. Your body adapts by becoming more efficient, meaning you burn fewer calories for the same effort. Over time, this “metabolic adaptation” is why so many plateau despite hours of cardio. The real game-changer is strength training to build muscle (which raises your resting metabolism) plus walking for recovery, fat oxidation, and stress regulation. Cardio is excellent for health … but it’s not a standalone for fat loss.


Myth #3: Hormones are broken and out of your control.


Truth: Hormones absolutely shift ... in perimenopause, menopause, thyroid conditions, or under chronic stress ... but they don’t exist in a vacuum. They’re constantly responding to inputs like blood sugar balance, sleep quality, muscle mass, stress load, and circadian rhythm. For example -- stable glucose helps stabilize estrogen and progesterone, strength training supports testosterone and growth hormone, light exposure anchors cortisol and melatonin. You may not control every fluctuation, but you have far more influence than you’ve been led to believe.



We’re starting off so strong inside TRANSFORM: Body + Mind this week (it kicked off yesterday!). If you missed out and are kicking yourself, it’s not too late to get support.


Join us inside The Metabolic Edge, my monthly membership. It’s less intense than TRANSFORM but packed with strategy, support, and soul — designed to help you keep building momentum step by step.



XO,
Tara

Backpacks, lesson plans and ... viruses

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

And this is my annual reminder.




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 handful of 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. Mouth-taping, tongue posture or even myofunctional therapy would be some things 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. Blood sugar management is important for a robust (yet not over-reactive) immune system.

• 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 or cold 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, NAC.

• 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. But I don't subscribe to being a victim when I get sick as if it's not a normal part of life. It just ... will happen sometimes!

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. We have 1 in school and 1 homeschooling, but we like to keep our social calendars full so we are certainly not hiding from the germs. Hope you found it helpful and hope you get through this "sick season" as smoothly as possible. If you're joining us for this round of TRANSFORM -- the last of 2025 -- we'll be diving into all of this with the fat loss and longevity lens on. Immunity is just a welcomed side effect. ;-) 



XO,
Tara

What's in my fridge this week + meal ideas

September grocery hauls just hit different. It’s still technically summer, but I can feel fall creeping in when I spot delicata squash at the store or start craving soup in the evening. My cart (and my freezer + garden) are basically doing a mashup of both seasons right now.

Here’s what I’ve been loading up on lately:

🥩 Protein power: Applegate Farms GF chicken nuggets (kid approved), cottage cheese, eggs + egg whites, Truvani protein powder, Greek yogurt or Skyr, lupini bean pasta, Unbun bread, Chomps meat sticks, sprouted tofu, Three Wishes cereal (for snacks or dessert), and alllll the organic burgers + hot dogs that never got used at our cancelled BBQ (they’re frozen and waiting for action). I don't eat meat but it sure would make it easier to balance my meals with less effort if I did! But my family does. Hence the big variety.

🥦 Veggies: spinach, salad mix, peppers, onions, garlic, cucumbers, carrots, broccoli, cauliflower, spaghetti squash, and frozen staples like peas + riced cauliflower. I grab delicata squash and jicama anytime I can find them. Plus, my garden is still coming through with cucumbers, green beans, carrots, rainbow chard, radishes, lots of herbs, and cherry tomatoes (late bloomers, still green).

🍎 Carb crew: bananas, apples, frozen berries, seasonal grapes, watermelon, rice, oats, rice cakes, potatoes, sweet potatoes, blue potatoes from the garden will be ready to harvest soon. I hope! My first time growing them so I'm a newb. Summer fruit is still hanging on, but I’m starting to think more cozy bowls and baked stuff.

🥑 Fats: avocados, cheese, brazil nuts (thyroid health!), cashews, almonds, walnuts, pumpkin seeds, nut butter, NuCo wraps, olive oil, avocado oil, coconut oil, butter.

✨ Fun extras: Mary’s Gone Crackers, hummus, broth + canned coconut milk (for last-minute soup nights), FlavCity electrolytes -- low in sodium and higher in magnesium + potassium (this is my fav. flavor), Daily Elements powdered microgreens (tossed into yogurt, muffins, or smoothies -- code TaraAllen15 for 15% off).

🌱 Fiber check: basil seeds, lentils, chickpeas, beans.

And since life is full throttle this time of year, here’s a September Mix + Match PFF Guide straight from my cart + garden:

➡️ Protein: eggs, cottage cheese, lupini pasta, burger patty, chicken nuggets, Chomps stick, Greek yogurt, protein powder
➡️ Fiber (carbs): grapes, apples, watermelon, blue potatoes, delicata squash, spaghetti squash, oats, lentils, cucumber, rainbow chard
➡️ Fat: avocado, nut butter, cheese, olive oil, pumpkin seeds

Pick one from each category and boom ... instant meal.


Examples:

• Greek yogurt + frozen berries + basil seeds + walnuts

• Burger patty + roasted delicata squash + avocado

• Egg scramble with rainbow chard + blue potatoes + olive oil drizzle

• Lupini pasta + sautéed garden veggies + cashew parm

• Chomps + apple + handful of almonds for an on-the-go mini meal
  
  

This season is about simple, balanced, and doable, not perfect.


This season is about simple, balanced, and doable, not perfect.


Said it twice so we can both get that in our heads. I'm 42 years old and still need these reminders and I know I'm not the only one.


And don’t forget: if TRANSFORM: Body + Mind has been on your radar (the place for fat loss + health optimization all at once), the waitlist is where you need to be. Waitlist folks are the only ones who get the discount code when doors open this Friday. 2 days left to get on it before I pull it down!

Tell me ... what’s one thing you always throw in your cart this time of year without fail?

XO,
Tara

Soccer Tournament Survival

Hola!

Last weekend was a whirlwind — two events in two states in two days, with the miniest of mini fridges I've ever seen. Every single meal was eaten out, so snacks and meal reinforcers became non-negotiable. Totally different from our Ocean City vacation last month where we had a full fridge, stovetop, toaster, and coffee maker.

Right after I shared a bit about what I packed and was eating up in my instagram stories, someone DMd me: “What would you bring for a soccer tournament weekend with kids?”

Here’s how I’d think through it...

Carbs and fats will find you easily when traveling. Protein and fiber won’t. The key is building meals and snacks with protein, fat, and fiber, and then layering in carbs intentionally for energy.

Option 1: Meals eaten out
Breakfast ideas: omelet with veggies and extra egg whites; Greek yogurt parfait with fruit; Starbucks egg white bites plus a protein box.
Lunch/Dinner ideas: Chipotle or burrito bowl with double chicken, fajita veg, salsa, lettuce; sub shop bowl or wrap with double turkey and extra veggies; diner grilled chicken salad with fruit or veg instead of fries; Asian stir fry with protein and vegetables, light on rice or noodles.
Add-ons: cottage cheese, edamame, hard-boiled eggs if available.
Strategy: think “protein first, veg second, carbs adjusted based on activity.”

Option 2: Meals from a cooler
Proteins: cheese sticks, Greek yogurt cups, Aloha or Raw Rev Glo bars, meat sticks, hard-boiled eggs, single-serve tuna or salmon packs, protein shakes.
Fiber + veggies: cucumbers, carrots, celery sticks, cherry tomatoes, hummus cups, guac cups, seaweed snacks, edamame, basil seed pudding (basil seeds = MVP with 15g fiber per 2 tbsp).
Intentional carbs: rice cakes (maybe with nut butter packets), grapes, berries, apples, bananas, Mary’s Gone Crackers, homemade trail mix with nuts, seeds, unsweetened coconut and a lil dried fruit or chocolate chips.

Tournament day of ideas

• Pack double the protein you think you’ll need.

• Always pair carbs with protein or fiber.

• Use meal reinforcers (yogurt cups, meat sticks, edamame) alongside team pizza or sandwiches.

• Hydrate with water, electrolytes, or coconut water.

• Rotate snacks to avoid burnout (kids get bored fast … adults too).
  
  

Quick grab lists
Gas station: jerky, cheese sticks, protein shakes, fruit cups, boiled eggs.
Grocery store: rotisserie chicken, veggie trays, hummus cups, cottage cheese singles.
Hotel room: protein oatmeal cups, rice cakes, nut butter, yogurt cups, tuna or salmon packs.

Tournament weekends don’t have to mean fast food overload. Carbs + fats will always be around, whether it's obvious or hidden. Protein and fiber require effort, but once you know your go-tos it becomes simple to rinse and repeat.

My family’s MVP list: basil seeds, seaweed, Aloha or Raw Rev Glo bars, Mary’s Gone Crackers, crunchy edamame, homemade trail mix, hummus with cucumbers and carrots, hard-boiled eggs, meat sticks, cheese sticks, yogurt cups, and guac cups. Pair those with whatever meals you’re grabbing out, and you’ll have steady energy, better blood sugar, and fuel that lasts through long days on the field.


It's chauffeur season, moms! Peace be with you. 



XO,
Tara

P.S. If you’re a woman 30–60+ looking to lose body fat, improve blood sugar, or optimize health, the final round of TRANSFORM: Body + Mind (my 28-day course + group coaching experience) is starting soon. We do things in a wildly unique way (and hence people's wildly unique success). This is your last chance of the year to join. Make sure you’re on the waitlist before I pull it down next week — not only will it reserve your spot, but you’ll also get an exclusive discount code. Mark your calendar ... enrollment is September 5th.

Why is your hair ghosting you and what can you do about it?

Heyyyyy,


Lately I’ve been getting a big spike in questions about hair loss from DMs, TME, and 1:1 clients. People are noticing thinning, extra shedding, or hair that just looks sad + lifeless. It’s frustrating and confusing so I want to give you the full breakdown on hair in perimenopause and menopause, what actually causes it, and what can help it look fuller and healthier.



I'm not a hair expert of course, but I do like to think of hair loss and hair health as one of manyyyyyy different pieces of data when it comes to the overall picture of our biology.

Hair is super sensitive to everything going on in your body. Hormones, nutrition, stress, inflammation, sleep, and even lifestyle choices from years ago all influence it. Hair is slow to respond so shedding often reflects what happened weeks or months ago. Seasonal shedding is normal for a lot of people, usually late summer or early fall (which is why I think I'm getting this uptick in concern from a lot of people right now).

Hair grows in three stages. Anagen is when it is actively growing. Catagen is a short transitional phase when growth slows and follicles get ready to rest. Telogen is the resting phase when hairs naturally fall out. Most hair should be in anagen. When more hairs than usual enter telogen you notice thinning.

Hormones are a piece of the puzzle. In perimenopause and menopause estrogen and androgens fluctuate while progesterone slowly declines. High androgens, like what you see with PCOS, can shrink follicles making hair finer or contributing to thinning. Perimenopause and menopause bring their own changes, but most of the time it is a tipping point for decades of cumulative wear and tear. Nutrition, fitness, alcohol, sleep habits, and overall lifestyle in your 20s, 30s, and 40s all matter. That damage often shows up right when hormones shift and gets blamed on perimenopause or menopause even though it started years before.

Other triggers for shedding include sky-high stress, illness, fevers, surgery, or a steep calorie deficit. Hair follicles respond to what happened months earlier. Thyroid imbalances, low iron, vitamin D, B12, zinc, iodine and selenium can all affect hair quickly. Inflammation, gut issues, and chronic stress create an environment where follicles can’t thrive. Genetics matter but lifestyle and hormone interplay usually pulls the trigger.

Once you know the root cause, you can start helping your hair thrive. Here’s the holistic toolbox I swear by. (I've been trying to be more complete for you but didn't have time to find links for everything this week. I'm writing this blog as I'm on my way out for kiddo sports. Next time!)

• Castor oil + rosemary oil scalp massages to stimulate follicles and increase blood flow

• Red light therapy to wake dormant follicles. The Lumebox is amazing for this and the tool I used most to regrow the hair at my temples I had lost from my recent year of crazy stress. I am VERY happy with the results, especially at a time in the year when I'm normally shedding more than usual. I'm an affiliate with them and they gave me this 43% off discount link to share with you!

• Dermarolling or silicone scalp brushes for gentle stimulation

• Avoid tight hairstyles like ponytails, buns, or braids that pull on hair and cause breakage

• Collagen to support the keratin matrix of hair

• Protein and carbs ... hair is sensitive to nutrition. Too little slows growth.

• Stress management + sleep – critical for growth cycles

• Avoid extreme calorie deficits – hair downregulates before your metabolism does

• Caffeine scalp tonics – some small studies show localized caffeine can increase follicle growth

• N-acetyl cysteine (NAC) or sulfur-containing nutrients to support keratin

• Avoid excessive heat styling or harsh chemicals – mechanical trauma is underappreciated
  
  

Biotin can help in deficiency situations, but most people get enough from their diet. It’s generally safe, but high-dose supplementation can artificially skew lab results. Stop taking biotin 2 - 3 days before bloodwork so it doesn’t throw off thyroid panels, hormone labs, or other biomarkers.

I help 1:1 clients dive deep into labs, lifestyle, hormones, and even hair strategies if needed to create a plan that actually works. A great additional resource is @maneinkny who has done a workshop for my members in the past and works on hair loss solutions and treatment plans.

Hair loss is usually a signal, not just a cosmetic issue. Figure out the root cause, support your follicles, layer in tools for regrowth, and be consistent. Hair can come back stronger. For science-backed strategies for metabolism, hormones, nutrition, and yes, even hair, join us in The Metabolic Edge. You’ll get guidance, accountability, workouts, recipes, and a community of people actually making change happen.

Stay consistent, be patient, and know those strands don’t get to ghost you forever.

XO,
Tara

Should you even weigh yourself?

Let’s talk about that little square of plastic on your bathroom floor.

It can ruin your mood, your breakfast, and your entire sense of self before your coffee has even finished brewing. One second you're feeling strong and proud, the next you're wondering if your body hates you and contemplating a juice cleanse you’d never actually do.


The scale.

Here’s the thing: the scale isn’t evil. It’s a tool. But it’s one of those tools that’s super easy to misuse, like tweezers under a magnifying mirror.

Personally, I don’t weigh myself regularly. Not because I’m afraid of the number or trying to avoid data, but because I just don’t find it very valuable. For me, it’s kind of bottom-of-the-barrel data. A distraction more than an insight. It doesn’t tell me anything meaningful about my strength, health, or energy that haven't already gathered from other places. So I don’t bother.

That said, I’m at a place in my journey where I could weigh myself consistently and be totally fine. Not because I’m immune to the old narratives, but because I’ve done a lot of deep work to unhook myself from the diet culture remnants that snuck in when I was young, impressionable, and convinced those 17 magazine models with their thigh gaps were "It".

But for a lot of women I work with, the issue isn’t the number. It’s the mental spiral that follows it. It’s how fast we abandon what’s working because the data didn’t instantly reward us.

So... who shouldn’t weigh themselves?

People who spiral after seeing a number.
People who cut back food out of panic.
People who weigh “just to check” and end up reworking their entire life plan at 7am.
People who feel defeated, derailed, or full of shame if it’s up half a pound.

Who should?


Maybe no one. But if you want to, I'd make sure you check off the following boxes first...

People who are curious, not reactive.
People who use the number as a breadcrumb, not the whole story.
People who understand that water, hormones, soreness, digestion, sodium, alcohol and sleep all impact the number.
People who are tracking other forms of progress and not putting all their worth in one metric.


Let me say that last one again: people who are tracking other forms of progress. If the scale is the same or up but your waist is down, muscles popping, energy is up, cravings are down and your A1c is looking better, you better NOT act like what you're doing isn't working. I mean, you can do what you want but don't bring that energy near me unless you want a major pep talk. 

If you do decide to track it, don’t let it be the only thing you track. I suggest weighing three times a week, first thing in the morning, and taking the weekly average. The daily ups and downs mean almost nothing in isolation. They’re noisy. We want trends, not tantrums.

Also... don’t weigh yourself on your period, after flying, after eating sushi, or when you already feel emotionally wobbly. You deserve better than that setup.

The scale can’t tell you:

If your clothes are fitting differently
If your metabolism is stronger
If your cravings are down
If your mood and energy are more stable
If you're preserving muscle and burning fat
If you're showing up in your life in a way that feels grounded and powerful

Those are the real wins. And they happen long before the scale ever catches on.

If you know the scale isn’t for you, here’s what I recommend tracking instead:

Progress photos
How your clothes feel
Strength gains (more reps, more weight, better form)
Meal consistency
Daily protein + fiber
Sleep, mood, energy, digestion
And my favorite... how often you’ve avoided spiraling after a “bad day” because you know how to get back on track

That’s what progress looks like. That’s what I coach on inside The Metabolic Edge.

Last week, I led a workshop called Becoming Her: The Psychology of Results. It wasn’t about motivation or willpower. It was about identity. About shifting into the version of you who already has the results, before the results show up. And I realized... some people just need to be in the room for the shift to happen.

Not everyone inside TME uses all the meal guides or completes every workout. Some don’t speak up in the group chats or catch every workshop. But they’re in the room. They’re surrounded by women going for what they’re going for. And something about that starts to unlock things. Quietly, powerfully.


You are the average of the 5 people / communities you surround yourself with.

So if you’ve been needing to stack wins, if you’ve felt stuck or stalled or unsure what to do next, maybe the first step isn’t doing more.

Maybe it’s just being in the room with us.

Tap here to join

You’re not meant to figure this all out alone. Let’s take the pressure off and start tracking what actually matters.

XO,
Tara

What if the real issue isn't fat, hormones or inflammation?

Ever since I shared on social a couple weeks ago that I’m dealing with stage 2 lymphedema in my foot (yep, hi, surprise), I’ve had a flood of DMs, questions, and “wait… could I have this too?” messages.


Someone in our TME Q+A last week asked me if the symptoms she’s been quietly noticing for years might be early signs. I had a discovery call with a potential new 1:1 client who’s also in stage 2. And while I was on vacation, I saw a woman at the pool with late-stage lymphedema.


It’s clear this isn’t as rare as we’re led to believe.


So today, we’re diving in. All things lymph. With honesty. With hope. And with a little humor so it doesn’t feel like medical school in your browser.


Let’s start here: As of 2004 (yep, we’re still working off that data), the average U.S. medical student received 30 minutes or less of education on the lymphatic system. Thirty. Minutes. Total.


And it shows.


There are no routine checkups for lymph health. No standard labs that give us insight into how it’s functioning. No intake forms at your doctor’s office that ask, “Hey, how’s your lymph flow feeling lately?”


But your lymphatic system is in constant communication with your immune system, circulatory system, digestive system, endocrine system, nervous system, skin and fascia, and detox pathways like the liver, kidneys, and gut.


So when lymph becomes congested, sluggish, or blocked. it doesn’t just cause swelling. It can lead to fatigue, inflammation, brain fog, gut issues, hormone imbalances, recurring infections, slow healing, and yes... full-blown lymphedema.


So what is lymphedema?


It’s a condition where lymph fluid builds up in the body (usually arms, legs, feet), causing swelling, pressure, inflammation, and over time, fibrosis (that dense, hardened tissue you can feel under the skin).


There are two main types:


Primary lymphedema. This is genetic or congenital ... something you’re born with. You may not notice symptoms until puberty, pregnancy, or menopause. The vessels are underdeveloped, malformed, or missing entirely.


Secondary lymphedema. Acquired. The result of damage, overload, or trauma to the lymph system.
This can come from ...

• Surgery, injury, or radiation

• Infection or chronic fungal issues

• Obesity

• Sedentary lifestyle

• Estrogen dominance

• Chronic inflammation

• Mold exposure

• Scar tissue and fascia tightness

• Blood sugar instability

Early signs that often get missed:

• One ankle or foot feeling puffier than the other

• Skin that retains an indentation (pitting) for a few seconds or more (mine is more than 2 minutes at this time)

• Swelling that comes and goes with heat, travel, or long days on your feet

• A feeling of heaviness or tightness in a limb

• Recurrent skin infections, rashes, or fungal flare-ups

• Puffy or shiny skin texture

• “Water retention” that doesn’t fully respond to nutrition interventions or exercise

Most people brush it off or are told, “It’s probably just the heat,” or “Maybe you’re eating too much salt,” or “That’s just aging.” But by the time it’s stage 2 or 3, you’re dealing with persistent swelling, hardened tissue, and more complex interventions.


For context, I believe I’m in stage 2 right now. I’ve had symptoms for at least 12 years during my first pregnancy (though I can now think of symptoms that were present in my late teens!), including visible asymmetry, skin changes, and swelling that fluctuated until it didn’t. I now have 4+ pitting edema in one foot and noticeable fibrosis that I can feel with my hands.


But here’s what I want to make super clear... just like with insulin resistance, metabolic dysfunction, and hormone imbalance, I believe we can catch this earlier, improve it, and even reverse some of the damage if we support the body properly.


Let's talk about tools for lymphatic support + lymphedema management. This list is not meant to overwhelm you. Or me! Haha. It’s a menu. A buffet. A list of options you can explore based on your body, your situation, and your resources. 


With every tool, comes a little more hope.


Please remember: this is for informational purposes only. Always check with your healthcare provider, especially if you’re dealing with swelling, chronic illness, or taking medications. Also note: not every case of minor and temporary swelling is lymphedema! Most aren't, actually.


Things that can help (I don't do EVERYthing, everyday. My goodness, there aren't enough hours in the day. But it's my toolbox to pull from. Some I do daily, some almost daily, some more rarely). I've made an Amazon storefront with some of the tools here.

• Opening up the 7 drainage points (start here)

  • Under chin and neck, over and under collarbone, armpits, belly, groin, behind the knees, bottom of the feet

• Vibration plate (low setting)

• Compression boots or sleeves

• Red light therapy (10–20 min daily over fibrosis and drainage areas. I have an affiliation with this company and that link I shared gets your 43% off right now)

• Castor oil packs (liver and swollen areas)

• Rebounding (need to get another one. Don't have one currently)

• Strength training (builds the muscle pump that helps move lymph)

• Endurance cardio (like biking or swimming)

• HIIT (1–2x/week, stimulates growth hormone + circulation)

• Daily walking and other movement

• Deep belly breathing and stretching

• Grounding and sunshine

• Dandelion root tea or bitter herbs (support liver and lymph)

• Supplements like proteolytic enzymes if fibrosis is present, bromelain, diosmin, NAC, magnesium (cautiously ... can trigger detox symptoms aka Herxheimer reaction.)

• Root cause investigation (was it inactivity, mold, fungal issues, inflammation, estrogen dominance, blood sugar...?)

• Dry brushing

• Cold exposure and sauna (or contrast therapy)

• Nutrition strategies

  • Balance blood sugar

  • Reduce processed carbs, sugar, alcohol, sodium

  • Prioritize hydration with minerals

  • Eat enough ... but not too much

• Sleep and nervous system support

• Stress tolerance (not just stress management)

• Legs up the wall

• Compression socks, stockings or sleeves

• Cupping, gua sha, and acupressure mat

• Manual lymphatic drainage from a certified therapist (haven't had this done yet)

Whether you’re dealing with lymphedema, wondering if that low-key swelling might mean something, or you’re just here for better energy, hormone balance, fat loss, and a body that feels strong and steady, this all connects. The systems that impact lymph flow are the same ones that impact your metabolism, cravings, inflammation, and recovery.


You don’t have to wait until something gets “bad enough” to start giving your body the support it’s been asking for. And you definitely don’t have to figure it out alone.


Inside The Metabolic Edge, we take a full-body, full-context approach. That includes what’s trending and what’s being overlooked. It includes the subtle symptoms that most people ignore until they’re disruptive. It includes you ... as you are now, and as you want to feel in the future.


It's the most cost-effective way to work with me. ;-) Doors are open now. Join us!


With so much love and a fierce belief in your body,
Tara


P.S. This blog has been really growing lately, so if you're new here, welcome! I switch up the topics often, from fat loss and metabolism to women’s health, fitness, meal planning, recipe collections, skincare, favorite products / books / podcasts, video trainings, and more. I treat this like a weekly letter to my bestie who also happens to love wellness stuff and has GOALS. If there's something you’d love to see in a future issue, hit reply and let me know. If enough people want it, I’ll make it happen.

Camping menu ... not perfectly balanced and I'm ok with that!

Hey hey,

Just breaching your inbox (YOU invited me! Don't get mad.) with something fun. I’m re-sharing my Camping Recipes Collection today. ⛺️🔥

Now listen ... are these recipes all perfectly PFF-balanced? Nope. But you know what? That’s totally fine.

They are more minimally processed versions of classic camping staples. Easy, satisfying, crowd-pleasing, and just a little bit more blood-sugar-friendly than the usual store-bought marshmallow sandwich situation.

And even though I’m not camping this summer (sadly), I am going away on a family vacay in 2 days. Beach. Pool. Grandma (theirs'). Cousins (theirs' AND mine). The works.

That’s actually what made me think of this recipe collection ... we were packing up snacks and food and I had a sudden craving for one of those foil-packet nacho situations. (You can always line the foil with parchment paper first.) You know the one. Crunchy. Gooey. A little messy in the best way.

So, I scheduled this email ahead of time while I was knee-deep in bathing suits, goggles, and that suitcase zipper that never closes right. By the time you're reading this, we’ve actually been home already for a few days. I’m gonna go ahead and declare that we had an amazing time, made incredible memories, and not a single meltdown occurred.



Not one. Not even when someone got sand in their eyeball or we forgot the goggles. Flawless trip. Yup, definitely.

Anyway ... back to the food.

These recipes aren’t fancy. They’re not meant to be. They’re the kind of meals you can make with minimal equipment, minimal ingredients, and still feel like, “Okay, I did something good here.”

Whether you’re actually camping or just in your “let’s not overthink meals right now” Summer era, I hope this collection gives you some simple inspiration.

Camping Menu

Plant-based Camping Menu

Catch you soon,
Tara

P.S. If you do end up making one of these while camping, or glamping, or just hiding from your kids in the backyard with a s’more… send me a pic. I love seeing what you make.

Working out, eating "clean", but your belly or arms won't budge?

Let’s talk about fat that feels stuck.


You’re eating "clean" (and in a very slight deficit). Hitting your steps. Lifting weights. Drinking your mineral water like it’s your job. You’re seeing changes in some places, but other areas are giving you radio silence.


The backs of your arms still feel rubbery. Your lower back / sides won’t budge. Your belly? Ugh, don’t even start.


And your brain spirals…


Is it hormones? Is your metabolism broken? Do you need to fast harder? Train more? Detox your soul?


But what if this isn’t about pushing harder? What if (in some cases) the issue isn’t about effort… it’s about access?


Now, pause. Because this is where we can so easily take a detour and start slapping a label on everything. Humans are funny like that ... we’d often rather believe something is "wrong" with our tissue than accept we need more time or consistency. So hear me loud and clear: Not all fat is fibrotic.


Not all slow-progress areas are a fascia emergency. And most of the time, a slight calorie deficit (no need to count), consistent lifting, proper sleep, and blood sugar balance WILL move the needle.


But for some of us, especially if you’ve had inflammation, trauma, hormonal chaos, chronic (like way more than most) stress, or lymph issues… that tissue may become physically bound up. That’s what we call fibrotic fat.


Think of it like this ... normally, fat is soft. It moves, it jiggles, it warms up with circulation. It’s a little metabolically active. But fibrotic fat gets tangled in stiff collagen fibers. It feels dense. Cool to the touch. Resistant to change. Like trying to burn a marshmallow that’s been stuffed inside a dry sponge. Not impossible. But you’ve got some un-packing to do first.


This has been really personal for me lately because I’m navigating lymphedema in one foot ... which has developed into fibrosis. And even though it’s not a typical fat-loss struggle, the protocols I use to soften and support that tissue overlap massively with what I’d use for someone with fibrotic fat from inflammation or estrogen dominance.


I’m not doing 57 things a day to deal with it. That would require a team and a nanny and probably an entirely different zip code. But I am doing a few of these each day ... and they’re making a huge difference in how my body feels, flows, and functions.


So let me give you the tour. Every day, I pull from this toolkit:


Walking
Infrared sauna
Strength training
Endurance cardio
HIIT
Hydration with minerals (I love this and this for higher sodium and this I use most for when I want less sodium)
Vibration plate
Castor oil on my foot and / or over my liver (I have a pack to put it on and tie it around me too)
Dandelion root tea (I open tea bags and steep in this instead of the bags)
Compression boots (these things help WAY more than I wish they did, haha, b/c I don't find them too pleasant but darn it, do they work!)
Sunshine
Grounding
Red light / infrared light on my foot and over liver (I also use for face, over thyroid, any area that needs special attention that day. I use it for every freaking thing. My whole family does. Full disclosure: I'm an affiliate for them)
Legs up on the wall
Open lymph drainage points
Dry brush
Manual fascia work (myself, have yet to get this done professionally)
Cupping
Rebounders are great too, but we are between them right now as our last got lost in the flood a few years back


None of this is “woo.” It’s deeply rooted in physiology. Once fascia becomes stiff, blood flow drops. Nutrients and oxygen can’t get in. Mitochondria can’t function. Detox slows. Hormones misfire. And your fat-loss plan suddenly feels like it’s bouncing off a brick wall (if it's fibrotic). Important to note: I added links where I could grab them but many of these tools are FREE or very low cost. No need to EVER feel like you need to buy something or won't be able to make progress without a purchase. NOT true.


So we wake the tissue up. We soften it. We bring flow back. Then and only then ... do our usual strategies start working again.


But here’s the question I always get next:


“How do I know if I actually have fibrotic fat?”


Glad you asked! ;-) I always recommend having the conversation with your healthcare providers, but to start to gather more info ...


1. The Pinch Test:
Pinch the area in question ... belly, back of arms, inner thigh. If it feels rubbery, dense, or like it barely separates from the muscle underneath, it could be fibrotic. Now pinch somewhere that’s almost never fibrotic (like your forearm or cheek). That’s your control group. Normal fat should feel soft and squishy. 

2. The Glide Test:
Can you gently glide the skin side-to-side over the muscle? Healthy fascia glides easily. Fibrotic tissue? Feels stuck. It doesn’t want to move. It's normal for the fat layer to be thicker in other areas! That's not what we're looking for. We're looking for adhesions here.



3. The Temp Test:
After a workout, sauna, or even just being warm… does that area stay noticeably cooler or pale compared to the rest of your body? Blood flow = heat. If it’s not warming up, it’s not circulating well.



4. The Bounce-Back Test:
Fat should feel like a marshmallow, not a dried-out sponge. If it feels firm, weirdly dry, or like it’s “locked in,” that might be fibrotic tissue.


5. Your History:
Chronic stress, years of yo-yo dieting, estrogen dominance, trauma (physical or emotional), low hydration, perimenopause, injury, inflammation, surgery ... these all increase your odds. If you check more than a few boxes here AND you’re also seeing signs above, it’s something to consider.



But remember, don’t go hunting for problems that aren’t there.



Fibrotic fat isn’t the default. It’s not an excuse for every slow area. It’s just something to know about if you feel like you’re doing everything and one zone still won’t play nice.


This is the kind of nuance we dive into in The Metabolic Edge. Because surface-level advice is everywhere. And it’s usually either “eat less, move more” or “detox your chakras and hope for the best.” I live in the middle. Where science meets strategy meets real life. We talk fascia, hormones, metabolism, mitochondria, nervous system health, nutrition, meals, workouts and how to actually get unstuck in a way that feels doable ... even with kids, a crazy schedule, lymphedema, or a trampoline-less life.


If you’re ready to stop guessing and start solving, I’d love to have you inside. Join us here.


And whether you do or don’t, remember this ...


Stuck doesn’t mean broken. Dense doesn’t mean doomed. And slow doesn’t mean it’s not working. Your body is paying attention. Now it’s your turn.


XO,
Tara

Are carbs helping or hijacking you?

Let’s talk about carbs ... not because you need to cut them, but because how much and when you include them can make or break your energy, cravings, mood, and metabolism.

Most of the women I work with feel better, stronger, and more in control once they figure out their personal carb sweet spot. And spoiler: it’s usually not “as little as possible.” But it IS often more than the low carb people are used to and less than the Standard American Diet people are used to.

When you eat meals that are too carb-heavy -- especially fast-digesting ones without enough protein, fat, or fiber to anchor them -- you spike your blood sugar fast. Then your body releases insulin to shuttle that sugar into your cells. But if it overshoots (which happens often), your blood sugar drops hard. And suddenly you’re exhausted, cranky, and craving more food… even if you just ate. That crash is what pulls you back to the pantry again and again.


When undereating carbs becomes your whole personality, you run the risk of energy crashes, hunger and fullness cues getting wonky, thyroid slowing down, sleep thrown off and worsened moods and anxiety.


So ... Goldilocks.

Most women feel best starting with around 25–35 grams of net carbs per meal (that’s total carbs minus fiber). It’s not about precision or counting everything. It’s about balance and just being informed about how to put together balanced meals without obsession.

Here’s what that might look like in real food:

• 1 medium sweet potato

• 1/2 - 3/4 cup cooked rice or quinoa

• 2 small corn tortillas

• ¾ cup cooked lentils or beans

• 1 banana or a small apple + some squash

• 2 slices of sourdough

• 1 cup cooked, unsweetened oatmeal

• A protein smoothie that includes 1 cup fruit
  
  

Some women do best with carbs at two meals a day instead of three -- especially during fat loss phases, post-menopausal or if they’re more sedentary or insulin resistant. Others need more if they’re lifting heavy, nursing, or rebuilding from burnout. It's very individualized! But this range? It’s a strong starting point for feeling more stable and less snacky all day long.

Inside The Metabolic Edge, every single recipe in the meal guides is built with this balance in mind. The carb load, the fiber, the protein, the fat -- it’s all designed to keep your blood sugar steady, your metabolism supported, and your energy more predictable. And I update the meals every month, so there’s always something new to try without overthinking it.

You don’t have to obsess over numbers. You don’t have to eliminate carbs. And you definitely don’t have to keep wondering why you’re tired, foggy, or reaching for snacks when you’re supposedly “eating healthy.”

This stuff matters. And when your meals are working with you instead of against you, everything else gets easier too.

XO,
Tara

What I've been loving this Summer

Summer always feels like this mix of sunshine, sweat, and trying to stay on top of life while still enjoying it. You too? 


I’m running my business, hanging with the kids full-time (a little reading, a little math, lots of friends, beach, pool, outside time), and doing my best to feel good in my body without overcomplicating it.

Lately I’ve been leaning into the tools and habits that help me stay steady ... physically, mentally, and emotionally. Nothing extreme, nothing that takes hours. Just simple things that work.

Here’s what I’m using on repeat right now. Not because they’re trendy, but because they actually help me feel better. And on the couple of things I have a discount link or code for, I'll share that as well.

Vitamin C powder
Not for drinking. I mix it with filtered water, pour it into a small spray bottle, and keep it in our pool bag. I use it post-dip if we aren't getting into the shower right away to help neutralize the chlorine. It costs PENNIES to make a whole spray bottle.

Lumebox (save 43% with this link)
I’ve been using red light therapy for many years, but now that I’m dealing with some newly realized lymphedema, I’ve doubled down. I use it first thing in the morning while I plan ,my day or start to work, in the sauna or anytime I can squeeze it in. I also use to prep skin for sun, heal after too much sun, bug bites, or anything else. And for any aches, pains, over my thyroid, for metabolism, face, hair. I notice better energy, calmer skin, and better recovery when I’m consistent. The Lumebox is my favorite b/c it's potent, 3rd party tested for safety, low EMF and so versatile! I don't need a face mask, scalp cap, etc. etc. Lumebox does it all.

Compression boots
These are a new part of my nighttime routine now. They help with lymph flow, swelling / water retention, facia, soreness, and circulation. I usually use them while catching up with my husband or watching a show together after the kids go to bed.

Vibration plate
I just got this last month as a birthday gift from my bestie and have been standing on it for 5-10 minutes as I'm about to start my workout. It supports lymphatic flow and calms my nervous system without feeling like a chore. Definitely not essential, but surprisingly helpful for me.

My deodorant
I’ve tried almost every “clean” deodorant out there. Most either don’t work or give me a rash (those with baking soda irritate me). This one’s different. It actually works, even in summer, and smells great (with no false fragrances -- I like the grapefruit lemon scent). Con: it's a deodorant "cream" so I apply with my fingers. No biggie. I just wash my hands after.

This sunscreen, and this one, and this one and this one
My current favs. Mineral-based, rub in quickly, no stickiness, no-to-minimal white cast. We're outside a lot and opt for unfiltered sunshine sometimes, shade or clothing cover sometimes and mineral sunscreen other times. 

Ponytail hat
Not revolutionary, but it saves me on the days when I need sun protection and still want to wear my hair up. This one’s soft, lightweight, and doesn’t look like a tourist hat. A small win that makes a difference. I have in 4 colors and wear all year long, but 10x more in the Summer. It's great for workouts, BBQs, pool, beach.

Unbun bread
Grain-free, gluten-free, 22g protein and 20g fiber. Doesn’t spike my blood sugar, feels like and tastes like "regular" bread and makes quick meals feel like actual meals. Contains whey protein, so avoid if sensitive.

NMN supplement (code TARAALLENHEALTH15 for 20% off a subscription plus an additional $15 off)
One of the few supplements that noticeably boosts my energy and focus. I use this for mitochondrial support, especially during high-output seasons (like summer with kids home all day). I've been taking NMN on and off for 9-10 years or so. I'm newer to this brand, but love the 3rd party testing and sourcing.

Magnet water balloons
These are just fun. My kids love them, and I don’t have to pick up hundreds of little balloon scraps from the yard. Refillable, reusable, and perfect for quick bursts of outside fun without a big mess. They usually fill up a big cooler or the cold plunge and have a water balloon fight started with friends / neighbors within minutes. We're also having our first block party ever this Summer and these bad boys will be in use then, too!

Cooler bag or cooler backpack (couldn't find the link to ours)
One or both of these come with us EVERYwhere: to the park, the beach, parties, pool, travel, trampoline park. We fill it with waters, electrolytes, veggies, hummus, cheese sticks, grapes, berries, protein snacks, trail mix, sometimes full meals. It’s functional, not bulky, and very useful when you bring a lot of your own food places like we do.

Cold shower blast
Completely free and totally worth it. I end my showers with 60 - 90 seconds of cold water. It helps with circulation, inflammation, immunity, and mental reset. If I feel overwhelmed, it pulls me right back to center. Bonus: you don’t need to prep or clean anything. And yes, it always sucks. HAHA. But worth it.

Breathwork out back
When I can carve out two minutes, I’ll sit on the patio and just breathe. It helps regulate my nervous system, especially when the house feels overstimulating.

Barefoot walks in the yard
Another freebie that works. It’s not a magic cure, but getting outside without shoes, even for a few minutes, does something for my brain. Sometimes I pace while on a client call, coming back to the table to jot down notes as needed (if we've ever spoken on the phone in a professional setting, I've definitely been taking notes!) Sometimes it's while I water the garden, weed or plant something new. Sometimes it's when we have company over and I'm just being the little hippie I was meant to be. Either way, I come back inside better.

That’s the round-up. No pressure to try any of it. But if you’ve been in a weird rhythm this summer and want to feel better without overhauling your entire life, maybe something here will help.

You can take care of your health without turning into a full-time project. You’re allowed to enjoy things that make life smoother without overthinking it. And you never have to purchase anything to start feeling better. Sometimes the free tools are really the most rewarding and powerful.

And if you’ve got something you’ve been loving this summer, hit reply and tell me. I’m always up for adding to my list.

XO,
Tara

P.S. Little shameless plug here: I’ve also been leaning on The Metabolic Edge hard this summer. It’s such a gift not having to overthink my workouts -- they’re already programmed (by past me, which feels like a favor from a smarter version of myself). Less than 45 minutes, full of intention, and actually moving the needle: strength, mobility, balance, deep core, pelvic floor, bone health, and progressive overload without the burnout.

But what I love just as much is the women inside. The community is tight -- supportive, funny, smart, driven. We swap wins, recipes, real-life victories. We hang out live for workshops, Q&As, guest expert talks, and cheer each other on through fat loss, strength gains, lab work wins, even full-on disease reversal stories. It’s the kind of sisterhood that keeps you going -- and reminds you you’re not doing this alone.


If you want to come hang out with us, even if just for the Summer (no contracts -- you can cancel yourself anytime), apply here.

A letter to my future body

Last week was a tough one for me, health-wise. I uncovered some new layers ... things that had been dismissed by doctors for years, things I’d gaslit myself about, things I finally started piecing together in a way that actually made sense. It’s always a strange mix of relief and grief when that happens. I speak to women every day who are in that space ... who have a complicated relationship with their body, their health, food, trust in providers, trust in themselves. Women who have goals that won’t quit while watching themselves age in the mirror and feel it in their bones. It’s a quiet reckoning. A daily negotiation. And the emotional experience of it all? The undercurrent of shame, anger, fear, fatigue, and hope? It’s rarely talked about. So in an effort to do that (for myself but maybe for you too) I wrote this. A letter. A contract. A moment of clarity from the me who’s rebuilding to the version of me I’m becoming. I figured you might want to come along for the ride.


I'm fully aware that I've been pouring my heart out to you about every other blog post lately. HAHA! Will this last in between the recipe collections, tips, workouts, longevity and fat loss things? I don't know! I often don't know what I will write about until I sit down to write to you. Thanks for reading!

Dear Future Me,


This is a contract. A quiet promise. A love letter from the version of me who’s doing the unsexy, unseen, consistent work. The version who shows up ... even when she’s tired, even when the progress feels invisible. I want you to keep feeling good. Not drop to “barely functioning” good. Not “pushing through” good. I mean deeply well. Energized. Present. Clear. Capable. Light, in body AND spirit. So here’s what I’m vowing to do, for both of us: I promise to keep strength training regularly to keep us strong, supported, and resilient in every sense of the word. I promise to keep eating in a way that fuels us, not depletes us ... protein, fiber, real meals, barely any alcohol. I promise to keep moving daily ... walks, stretching, bike, shake, vibration plate, dance, sweat / sauna, shiver. I’ll keep the energy flowing. I promise to notice what matters: how we’re sleeping, how we’re thinking, how our skin and joints feel, how we respond to stress. I’ll keep paying attention to the data -- labs, symptoms, energy, mood -- without judgment (ok, with as little judgment as possible b/c we're still a little Type A). With curiosity. And without talking to ourselves like a jerk. I’ll ask: “What do you need today?” and then actually listen. I promise to do what works even when it’s boring, because repetition is healing and rhythm is medicine. I promise to do better at protecting my peace. I will stop saying yes when I mean no. I promise to let things be easier if that makes sense. I don’t need to earn rest. I don’t need to prove I’m strong by pretending I’m fine. And while I don’t always know why I seem to have to work 100 times harder for the same level of health most people have ... a regular period? WORK. To not be filled with water retention? WORK. To have optimal labs? SO MUCH WORK. And not just exercise or nutrition or sleep, but deeper, more complex protocols ... I’m beginning to believe that part of my purpose here is to walk through it all so I can show you it’s possible to heal. I’ve already done it with PCOS, prediabetes, insulin resistance and hypothyroidism. So now we’re onto something new. And let me be clear -- despite the new battle, I feel incredible. And I am so, so grateful for this level of health. This doesn’t undo any of the progress, the joy, the energy, or the strength. I still feel like the best version of me to date ... fully, vibrantly. This is just a new layer. Not a loss.

And you, future body? Here’s what I need from you: Be patient with me when I fumble. Respond with clarity-- through energy, sleep, mood, strength, and joy. Stay adaptable. Let us evolve. Keep reminding me that healing isn’t about doing more, it’s about doing what matters most.

We’re in this together. Let’s remain someone we’re proud to be ... not because we “achieved” anything, but because we cared enough to keep showing up.

Signed,
Me
(The version of you who’s always quietly wokring to rebuild something extraordinary)

If this letter stirred something in you, I want to invite you to write your own. It doesn’t have to be poetic or perfect ... just honest. A few sentences between you and the version of yourself you’re building. What do you want for her? What do you promise to give her? What do you hope she remembers? It’s not just reflective. It’s activating. Try it!

And if you want a space where this kind of honest, smart, no-shame work is the norm, The Metabolic Edge is that place. We focus on strength, metabolic health, energy, hormones, real science, strategy, and real life. The kind of health that holds up under stress and still makes room for joy. You can check it out here ... doors are open.

Summer Shares, PFF-style

I was only planning on posting a couple of recipes for you this week.

But I was really zoned in and suddenly I had 27 recipes in a PDF. So… here we are.

I’m calling it Summer Shares, because these are the recipes you’ll want to share. With your friends. Your family. The backyard BBQ. That party where you know there won’t be a single decent protein option in sight. (You know the one. Potato salad, soda, and four kinds of cookies.)

These meals are all PFF-style (protein, fat, fiber), built for real humans who want to feel amazing, look lean and strong, and not undo all their progress every time they say yes to summer fun.

Each recipe has:
✅ At least 30g of protein
✅ 10–20g of healthy fats
✅ 5g+ fiber
✅ And under 35g net carbs (so blood sugar stays happy too)

There are plant-based options, lots of omnivore ones, and most importantly ... nothing boring! Zero chicken breast-on-sad-lettuce vibes. Pinky swear.

I made this for you because I care deeply about your metabolism, your energy, your goals, and your ability to show up to a cookout without panic-Goggling “healthy things to bring to a barbecue.”



So here it is. My surprise gift to you.

Now if you want more where that came from…

Join us in The Metabolic Edge!

We’ve got:
• Brand new meal guides + recipe collections every single month
• All your strength workouts
• Fat loss, longevity, and women’s health workshops (with some amazing guest experts)
• A complete self-paced metabolism course
• And a community of the most supportive, magnetic women who are all on this journey with you

You can chat with them, exchange tips, or just be a fly on the wall. Whatever you prefer. It’s $59/month. Cancel yourself anytime (b/c I don't believe in jumping through hoops when I want out of a subscription either).



We're all about to have our most vibrant summers ever ... and we’d really love to have you join us!

Click here to learn more and join The Metabolic Edge

XO,
Tara


P.S. If you make any of the recipes this weekend, tag me on Instagram or send a pic. I want to see what you create (and drool over it, obviously)!

5-4-3-2-1

Today’s note is a little different — a 5, 4, 3, 2, 1 format to give you exactly what you need:


5 go-to meals,
4 calming breaths,
3 root causes of fat gain (and how to flip them),
2 stanzas to remind you who you are,
and 1 place where it all comes together.


5: Emergency meals that save the day


Ever have one of those days where maybe you're low on groceries, time, patience or brain cells? And the last thing your body needs is you spiraling into a bag of stale pretzels and telling yourself you'll start over Monday. You don't wanna Doordash again. But you're not about to go Pinterest-perfect. Or chef-level. You can't even do exciting. Just fast. Familiar. And something you actually like enough to eat when your bandwidth is near zero.


Steal my "5 emergency meal" method:


I’ve always got five meals I can throw together on autopilot. They fit the PFF / PFF + intentional carb framework. I keep the ingredients stocked. They require minimal effort. And on a crazy or wildcard day where I might need breakfast, lunch AND dinner to be handled without a single extra decision, I can always rotate between these and know we're good to go.


Two of mine (I have ones for if I'm making a meal just for me and ones for when it's the family):

• A protein smoothie with ½ frozen banana, handful frozen strawberries, 2 scoops vanilla protein, basil seeds, water.

• Egg sandwich: 2 slices Unbun bread, hummus, 1 slice real American cheese, 1 scrambled egg, spinach or cucumber, tomato, sriracha.

Try it! Make your list. Know your list. Post it on the fridge if needed.


4: A breathing technique that’s basically magic


It’s called 4-7-8 breathing and it’s a nervous system game-changer.

• Inhale for 4

• Hold for 7

• Exhale slowly for 8

That’s it. Just a couple rounds and you’re signaling your body that it’s safe to shift into rest-and-digest. Great before meals. Great before sleep. Great before you throw your phone into a lake.


3: The trifecta of fat cell expansion


Want to grow your fat cells real big? Here’s the recipe:

• Excess calories

• Excess insulin

• Chronic inflammation

So... let’s reverse engineer. To lose fat (which means shrinking those cells), we want to:

• Avoid overeating (but not under-eat to the point of wrecking your metabolism)

• Keep blood sugar stable (hi, PFF)

• Lower chronic inflammation (movement, sleep, breath, food quality, reduce toxins, sunshine, grounding, all the things we chat about)

Simple. Not easy. But now you know.


2: Two stanzas for you.


This was inspired by another poem I wrote 2 weeks ago for someone very close to me. But this version ... this one is just for you.


For the woman who feels behind on her body, her goals,
Behind on the laundry, the dreams, the controls.
Behind on the bills and the papers + texts,
Behind on the workout she meant to do next.
Behind on her glow and her gut and her grace,
Behind on the patience she wore on her face
This is for her, the one still in stride,
Running a race where the start's deep inside.
She’s behind the smile on her daughter’s face,
Behind the hugs that still hold space.
Behind the safety, the didn't-happen fight,
Behind the choosing rest some nights.
Behind the no one ever sees,
Behind the strength in worn-out knees.
She may feel lost in what’s undone,
But she’s behind... like the roots are behind the sun.

She’s behind the backstop at his baseball game,
Behind the stage whispering, “You’ll be great.” (no shame)
Behind the counter, cooking with care,
Behind her desk, building more than they’re aware.
Behind that paycheck or a clean toilet bowl,
Behind RSVPs and the birthday scroll.
Behind the doctor’s calls, the gifts, the replies,
Spirit Week picks and the tears in her eyes.
She’s not behind. She’s right on time.
The future wide open, her goals still aligned.
The only behind that truly holds weight
Is the magic she’s behind ... not a minute too late.

1: One place that holds all your tools


One place where you don’t have to do this alone. If you want support with fat loss, metabolism, energy, blood sugar, workouts, hormones, or just life... The Metabolic Edge was built for you.


We’ve got:
✔️ All your workouts
✔️ All your meal guides
✔️ Your self-paced metabolism course
✔️ Monthly workshops, Q+As, and guest experts
✔️ And the kind of community that makes it all actually SUPER supportive + fun


It’s filled with women who are mostly in their 40s–60s sharing lazy girl meals, troubleshooting real life, celebrating wins, and hyping each other up.


And if you’re reading this thinking "This sounds like the place I didn’t know I needed"... 

This link was basically written with you in mind.


XO,
Tara

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