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 

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