Before December eats you alive, read this...

Your Holiday Permission Slip

These email was born out of what I’ve needed to tell myself so far this month mixed with what I’ve needed to tell my clients. It all started the weekend before last when we did our annual family trip into Manhattan and for the first time ever, we skipped Rockefeller Center and St. Patrick’s Cathedral. We stayed downtown instead, went to The Color Factory (highly recommend), ate Mexican food, played monster at a local playground, got coffees and hot chocolates, saw and heard plenty of Christmas-y things in passing, and avoided crowds like it was an Olympic sport. I thought I’d feel incomplete without the classics, but instead I felt relaxed, relieved, and…proud?! Turns out the holiday magic isn’t in following the script. And let’s be real, AI exists now. I’m sure we can fake a picture in front of the big tree if we really need one.

December can be both beautiful AND heavy for many women -- mentally, emotionally, logistically, physically, hormonally, existentially ... all the “-ally” words. So instead of giving you more pressure, more rules, or more ways to feel behind, here’s what you actually need: a Holiday Permission Slip. Take what you need, leave what you don't.

Permission Slip #1: Permission to rest before you snap at someone who doesn’t deserve it

You don’t need to earn rest. You don’t need to hit 10K steps first. You don’t need to wait until your eye twitches. If your nervous system says “we’re done here,” listen. It’s cheaper than replacing relationships.

Permission Slip #2: Permission to eat the dessert without negotiating peace talks with yourself

Have the cookie. Enjoy the cookie. Don’t immediately give a eulogy for your goals because of said cookie. You are not one peppermint bark away from losing everything you’ve worked for. Your metabolism is not made of glass. Relax.

Permission Slip #3: Permission to say “No” like you mean it

If December has taught us anything, it’s that the phrase “Sure, I can do that” is responsible for 80 percent of women’s burnout. So no, you cannot host again. No, you cannot “just swing by.” No, you cannot bake 48 cupcakes for a fundraiser you heard about 11 seconds ago. If someone needs more explanation than “I can’t,” that is a them problem.



Permission Slip #4: Permission to Forget about the damn elf


We have an elf too. But we tell the kids he's just here to hang with us and flies around every couple of nights for fun like a month-long game of hide n seek. I recommend making sure the kids won't think they were "bad" or anything if the elf doesn't move before doing this but the way this allows us to not freak if he 'forgot' to move feels like a parenting hack everyone needs to know.

Permission Slip #5: Permission to choose the lesser chaos option

You know what counts as a win? Serving breakfast for dinner -- protein pancakes, eggs and some from-frozen potato and carrot hashbrowns. Buying the pre-cut veggies. Wearing the same leggings two days in a row because laundry is a sociopath. Walking around Target alone or with a friend at 8 PM and calling it “your steps.” These are legitimate life choices. Sometimes the healthiest thing you can do is choose the option that feels like a cheat code.

Permission Slip #6: Permission to drop old traditions or start new ones

If it isn’t serving you, you don’t have to carry it just because it’s “what we’ve always done.” Tradition is supposed to enhance your joy, not drain your soul. You are allowed to reinvent things. Shorten things. Skip things. Move things downtown, eat tacos, and completely avoid midtown crowds with zero guilt. Your kids will remember how you felt, your attitude, your joy, not how perfectly you followed the script.

Permission Slip #7: Permission to keep showing up… even if it’s only at 40 percent

You do not need to operate at peak performance to make progress. You do not need perfect days. You do not need a spreadsheet. You do not need monk-discipline. What actually moves the needle is the tiny habits that you never applause. Drinking water. Getting protein at breakfast. Walking for 8 minutes. Closing the kitchen at a reasonable hour. These are still building your 2026 health + body and your January momentum. Do not underestimate your 40 percent. It has range.

Permission Slip #8: Permission to start fresh today instead of waiting for the ball to drop

December 16th is not too late. December 23rd is not too late. December 29th is not too late. Waiting for January is the adult version of saying “I’ll clean my room when I’m older.” Your future self will high-five you for even one decision today that supports your goals. You don’t have to overhaul anything — just align something. The incredible group of ladies in The Metabolic Edge and are starting our brand new workout program THIS WEEK. We're getting strong, building muscle, losing fat and we're doing it in a half hour, a few days a week. Come join us if you need strength programming designed for mid-life women by a mid-life woman that can be done from home or the gym. Do the workouts, use the meal guides and workshops, and stay for the support + community. The more AI stuff I see everywhere, the more grateful I am for this group of amazing women.

A final note for you (yup, you)

You’re doing more than any rational system should expect from a single human. And still, here you are, caring about your health, your energy, your future, your people. You are not behind. You are not failing. You are not starting over. You are continuing — in the middle of a very loud, very messy season — and that makes you unstoppable in January. Print this permission slip. Screenshot it. Tape it inside the cabinet where you hide the holiday chocolate. And remember, grace is allowed. Waiting until January is not required. You’ve got this. I’m with you. The new year is already looking different because you are showing up now.



XO,
Tara


P.S. This one's just for me ... permission to leave permission slip #4 in a different font if you've tried to reformat for 10 minutes and your software doesn't want to cooperate.

If your metabolism was a Hallmark Christmas movie

If your metabolism were a Hallmark Christmas movie, it would absolutely star a woman named Holly. Holly is the girl who left her tiny hometown of Pineberry Falls years ago to chase the Big City Life™. Now she has the things you’re “supposed” to want ... the job, the salary, fancy wardrobe, the view from a high-rise corner office… and exactly zero margin in her day. Breakfast is cold brew and a mint. Lunch is whatever she can inhale between Zoom calls. Workouts used to be a thing, but now her steps are mostly frantic trips between her desk and the fridge. She’s exhausted, puffy, moody, and her jeans are having a very honest conversation with her midsection. Her metabolism is basically lying face down on the floor whispering, “Ma’am…I am doing everything I can.”

So, naturally, she flies home for Christmas.

Enter Pineberry Falls -- a town where everyone somehow knows each other’s business, all street lamps are wrapped in garland, and at least one local shop is struggling but adorable. The second Holly steps off the bus, the snow starts falling in cinematic slow motion. Her shoulders drop a half inch. She can actually hear herself think. She sleeps through the night for the first time in months. Her metabolism perks its head up like, “Wait…is this… safety? Is this… rest? Is that… fiber?”

And then, because Hallmark has rules, she runs into him.

Nick. High school sweetheart. Former football captain. Still lives in town. Drives a pick-up truck that looks like it’s seen things. Smells like cedar, fresh snow, and car oil. He’s been working three blue-collar jobs and taking care of his sick aunt. He chops wood. He fixes things. He eats real meals, goes to bed at a decent hour, and thinks “stepping away from email” is not a radical act, but a Tuesday. He is, whether he knows it or not, the human embodiment of decent sleep, blood-sugar-friendly meals, lifting heavy things, walks in the cold, and a nervous system that gets to actually come down off the ledge once in a while.

They reconnect, obviously, at the town Christmas tree lighting ceremony (obviously). The entire town is there in coordinated scarves. Kids are running around with aesthetic mugs of hot cocoa. A local choir is singing. Someone plugs in the lights, the tree glows, they accidentally touch hands while reaching for the same ornament, and time slows down. Holly feels her shoulders drop another half inch. Her heart rate settles. Her breathing deepens. Her metabolism sits up straight like, “Ohhhh, okay, I remember this version of us.”

But because we can’t have nice things without plot first, the Big Conflict arrives right on schedule. Holly’s phone rings. It’s her Big City Boss™. There’s a crisis. A deal is falling apart. They “need her in the office immediately.” In ten seconds flat she’s back in fight-or-flight. Cortisol spikes. Cravings roar back. Sleep is gone. Her brain, which was just starting to consider safety and steady energy, goes, “Abort mission, we live in emergency mode now.” And in classic burned-out-woman fashion, she instinctively runs toward the very life that’s been slowly frying her.

She races to the airport. Of course there’s a snowstorm. Every flight is cancelled. People are camped out on the floor. Everyone is rage-refreshing the airline app under the bright, fluorescent lights. Holly sits in a hard plastic chair, bright overheads buzzing, scrolling emails she doesn’t want to answer, and thinking, “What if my entire life has been working against how my body actually functions? 

Outside, in the dark, a truck pulls up.

It’s Nick. Because of course. Somehow he has bravely navigated the blizzard with nothing but four-wheel drive and main-character energy. He finds her in the terminal, drops the line that every Hallmark male lead is contractually obligated to say: “Holly…you don’t have to go back. You could just ... stay. With me.” And she laughs, but her body hears it. Her heart rate drops. That buzzing, wired-tired feeling backs off. Her metabolism leans in like, “Say more…”

Here’s where the movie goes full-on cheesy and you can't believe you're still watching. It turns out Nick has just inherited a massive fortune from his aunt. He’s no longer the broke boy with a heart of gold, he’s the rich man with a heart of gold who wants to help Holly open her dream -- a half bake shop / half bookstore on Main Street. Gluten-free muffins by day, cozy book club by night. She can leave the corporate job that’s been aging her faster than any birthday and build a life that actually fits how a female body, brain, and nervous system work.

And that’s the twist! Turns out she was never lazy, undisciplined, or falling apart with age. She was just living in an environment and routine completely incompatible with midlife physiology. Her old life -- chronic stress, under-eating, over-working, five hours of sleep, constant pressure -- was the real villain. Pineberry Falls, with its slow mornings, real food, community, movement built into regular life, and space to breathe, becomes the metaphor for metabolic and nervous-system safety. Nick isn’t the savior, he’s a walking, flannel-wrapped reminder of what it looks like when your daily choices stop fighting your biology.

By the end of the movie, Holly is lifting weights in the little town gym, eating a full breakfast everyday, sleeping like a golden retriever after a long walk, and watching her energy, mood, and body composition shift. Her lab markers quietly transform in the background. Her jeans fit differently. Her confidence comes back. And the final voiceover says something like, “When a woman stops waging war on her own body and starts designing a life that supports it…that’s when the real magic happens.” as they kiss under the mistletoe.


So if you've been struggling, go spend some time in Pineberry Falls. That's it. That's the newsletter.


Nah, just kidding.

You don’t need a Christmas snowstorm or a half bake shop / half bookstore to get your version of that ending. You don’t have to move to a small town or quit your job tomorrow. But if Holly’s story hits a little too close to home, it might be your cue to stop treating your exhaustion, weight, and health like it's a personal failure ... and start treating them like the predictable result of a system that was never built for your nervous system, hormones, or metabolism in the first place.

This is why I coach the way I do. TRANSFORM, The Metabolic Edge, my 1:1 work ... they’re all just different doors into your own Pineberry Falls. Spaces where we stop asking, “How do I shrink myself the fastest?” and start asking, “What would it look like to build a life and strategy that my midlife body can actually thrive in?” No fake snow required. Just nerdy physiology, smart structure, nervous-system safety…and a very happy ending for your future self.


XO,
Tara



P.S. In case you missed it ...


My 2025 Holiday Gift Guide is for wellness enthusiasts with all budgets in mind. Peek the big section on free ideas and experiences.


Cozy Fiber Recipes is my brand new high fiber, balanced, WARM recipe collection b/c you don't need to eat cold leaves all Winter long.


New research -- a large Finnish cohort study (≈14,000 adults, followed for up to 39 years) found that people who used a sauna about 9–12 times per month (about 3x/week) had a lower risk of developing dementia than those who used it ≤4 times per month. This association stayed significant even after adjusting for age, sex, education, lifestyle, and metabolic risk factors. Moderate temperatures (80–99 °C) and typical session lengths (5–14 minutes) looked most favorable. But here's where it got interesting ... very high temperatures (>100 °C / 212 F) were linked to higher risk in early follow-up. Because it’s observational, the study suggests sauna may be protective as long as it's not too hot (which would make sense with what we know about mechanism), but it can’t prove causation. As always, more research is needed. But we do have enough research to know sauna use is excellent for our health and metabolism in many ways!

How my muffins became hockey pucks (a holiday story + gift for you)

I used to be the girl who never thought too much about how I ate. Not in the “YOLO, I eat anything I want” way — more in a neutral, naive way.


I knew protein was good, veggies were good, and I included them. Done.

Food was… food. A part of life, but not something I obsessed over.

And then I got pregnant. And suddenly my body wasn’t doing what bodies are supposed to do.

Prediabetes.
PCOS.
Hypothyroidism.
Blood sugar issues.
Chronic exhaustion.
All while growing a baby I already loved more than anything in the world.

I didn’t have the luxury anymore of “eh, it’s fine, food is food.” My metabolism, my hormones, and my energy all demanded more intention. And once I knew better, I wanted to do better — not just for me, but for our babies.

I wanted to raise them on foods with fewer ingredients… but still bursting with flavor. Foods that felt nostalgic and comforting, but didn’t send me or them into a 3 PM crash. Treats that tasted like childhood, but without the ingredient list that reads like a chemistry experiment.

And so began… my recipe era. (Also known as the baking equivalent of trial by fire. Yikes.)

I cannot tell you how many times I turned muffins into hockey pucks. Haha! Or how many cookies crumbled into dust. Or how many “healthy” brownies just didn't cut it. 

But slowly — very slowly — I got better. And now creating nutrient-dense, gluten-free, nostalgic, holiday-worthy desserts is one of my favorite creative outlets.

So today, as a holiday gift, I want to share something special with you.

Here is my updated Holiday Cookie Collection — completely free.

Make a batch for your family, or bring them to a party, or eat one fresh out of the oven standing in your kitchen with the lights dim and the house quiet. No one's judging you.

And if you want even more holiday magic, I also created an entire gluten-free holiday dessert e-cookbook called Smart Cookie — 84 (!!) festive, nostalgic, healthified recipes that won’t wreck your energy, your gut, or your blood sugar.

Cookies, cakes, bars, brownies, muffins, gingerbread classics, no bake ideas, Christmas morning treats — it’s all in there. These are the recipes you'll see me making for my family if you follow me on social media. These are our go tos and a big part of our children's core memories, especially around the holidays.

It’s only $17, and it’s yours instantly here.

If you love the free cookie collection, Smart Cookie is like unlocking the whole treasure chest.

Wishing you a holiday season full of warm kitchens, good scents, soft sweaters, and treats that love you back.

Enjoy,
Tara

The embarrassing can lid story

I used to hide my sharp can lids inside a fully closed box before putting them in the trash.

I’d finish a can of beans, take the razor-sharp top, tuck it into a cardboard box like I was putting it down for a nap, and then toss the whole thing away so no one would slice their hand pushing down the trash. I once knew someone who needed stitches from that exact thing, so in my mind, this system was genius.

Safe. Smart. Responsible. Future-proof.

Then I started noticing what other people were doing.

They’d make this whole production out of it. Wrapping the lid in what felt like an entire roll of paper towels, taping it up like a crime scene, and then throwing it away. And instantly I thought, “Oh… so my way must be wrong. I’m not being careful enough. I’m doing it weird.”

That’s been a theme in my life. I’d have a smart instinct. A system. A method. And the second someone else did it differently, I’d assume they were right and I was… extra. Or careless. Or not doing enough.


I did this with my list-making, my early adoption of wearing mouthtape to bed, strength training in the 90s when it wasn't "cool" for women to do, my parenting instincts that go against traditional advice, business decisions like always publishing my prices on my website ... you name it! Because I'm stubborn, I often stayed the course, but it would leave me feeling like an outcast, and not in a good way. 

Fast-forward a decade or two.

My instincts were right a ridiculous majority of the time.

So right that now I often watch people doing things the exact way I’ve done them for years — the way I once got embarrassed by — and I’m like, “Oh cool, welcome."

And yes, there is an upside to assuming you’re wrong all the time ... you learn a lot. You observe everything. You become a student of humans, systems, health, and patterns.

But the downside is you shrink. You self-edit. You mute your brilliance because you assume someone else must “know better.”

And that’s really what this whole can-lid thing exposed for me (and all the other stories just like it): this isn’t really about trash… it’s about trust.

This is the moment you start your next chapter, not by performing or perfecting, but by coming back to the version of you who actually trusts herself. Or maybe meeting her for the first time.

The version who knows what she needs.
The version who doesn’t wait for someone else to validate her decisions.
The version who doesn’t pause her entire life to compare her instincts to a stranger’s opinion.

So here’s the assignment I’m giving you, whether you like it or not ... 

For the next month, pretend you’re 30% more unstoppable than you are right now. Yup. PRETEND.

Thirty percent more convinced of your own power. Thirty percent more “why not me too?” Thirty percent more likely to choose action over spiraling.

What’s wild is that when you show up with that extra 30%, your brain eventually rewires it into your identity.

By the time you “catch up,” the fabric of who you are is already built to hold this new version and the goals that come with her.

Your actions align. Your nervous system recalibrates. Your biology rises to meet your beliefs.

Eventually, this unstoppable version of you becomes your new baseline — your floor, not some far-off ceiling. This is how you grow into the woman you keep saying you want to be.

Because, look, nobody who has what you want was “ready” when she started. She just moved before her fear could talk her out of it. And then when it crept in, she kept going.

“Being ready” is a myth we use to keep ourselves safe.
We say, “It’s not the right time.”
“Maybe when life is calmer.”
“I need to do more research.”

But readiness isn’t something you wait for. It’s something you create ... with action.

The women who take TRANSFORM and get results are not better than you. They’re not magically less busy or genetically more gifted.

In fact, some of them had every reason not to do it or to give up!

I had a few women from Puerto Rico who kept showing up after a hurricane took out their power for weeks — using spotty Wi-Fi, sitting in the dark — because they decided they were done putting off their goals for “perfect conditions.”

They didn’t wait to feel ready. They were willing ... to try, move through the messy middle, unlearn diet culture and relearn a brand new way that 99.99% of people haven't tried yet.

Starting before you’re ready speeds up the timeline. It shifts your whole identity and proves the next-level version of you is already here.

Try this right now:

Picture your future self one year from today. Who is she? What does she feel like? What does she look like? What does an average Tuesday look like for her? What has she accomplished with hard work this past year?

Now imagine she -- in all her magical goodness -- looks directly at you and says: “I’m not here to brag to you. I’m here because I belong here. Now match my frequency.”


(Goosebumps, am I right???)

Becoming her means mastering your biology and your psychology. Your metabolism, hormones, gut, nervous system, habits, thoughts, identity — the whole thing.

That’s what we’re doing next.

11/26. Tomorrow. Mark your calendar.

TRANSFORM: Body + Mind opens tomorrow for a special Black Friday deal.

If you’re on the waitlist, you’ll get a $50 discount code the moment doors open.

Today is the last day to join the waitlist and get that code tomorrow.

So yes — this started with a story and about sharp can lids. But really, it’s about self-trust. About your next evolution. About becoming just 30% more unstoppable and letting the rest of you rise to meet it.

Where have YOU been doubting yourself?

Then tomorrow… you move.

It’s time. For your metabolism. For your energy. For your confidence. For the people who look up to you.


For you.

Talk tomorrow. Big day!!

XO,
Tara

P.S. I get this question every round: “Do you offer a discount if I want to do TRANSFORM again?” Every round is updated, the questions are sharper, and the group momentum is electric… so I don’t blame you for wanting back in. Yes — if you’re a repeat TRANSFORM client and want a second (or third) run, email me and I’ll send you a secret 50% off code. Tara@TaraAllenHealth.com



P.P.S. In case you missed it:


Last minute Thanksgiving apps + sides recipes (free)


2025 Holiday Gift Guide (free)


Smart Cookie: 84 GF, healthified holiday desserts


This post about my diagnosis betrayal

I added carbs to my breakfast and couldn't believe what happened next

I wasn't NOT eating carbs. But I was having them later in the day, like for lunch and dinner.



Hydration. Morning coffee, homeschool, workout, a lil work and a late PFF breakfast. That was what i did for a while. And actually, it was WAY better than a decade earlier when I was eating almost entirely carbs only for breakfast. So ... improvement, right??

But then I noticed a pattern ... my blood sugar seemed higher than it should’ve been. Not spiking, just quietly elevated. The kind of pattern that makes you wonder what’s going on under the surface.

So I tested the opposite. I started adding intentional morning carbs again, but balanced ones.


Something simple like oatmeal with 1.5 scoops protein powder and 1/4 cup pumpkin seeds.
Protein, fat, fiber AND intentional carbs.

Now my numbers rise gently after breakfast, then come back down beautifully. And the average for the first half of my day is lower than when I was skipping carbs until lunch.

Here’s what’s happening:

• The dawn effect. Cortisol rises early to wake you up—and that pushes your liver to release glucose.

• Liver overdrive. When you don’t eat carbs, the liver compensates by converting stored glycogen (or even amino acids) into glucose. Your body’s just trying to help—but it can overshoot.

• Morning sensitivity. Most people are more insulin-sensitive earlier in the day -- especially when they get morning sunlight and exercise and / or walk early (like I do). A balanced breakfast signals that fuel is coming, so the liver doesn’t have to overdeliver.

• Muscle priming. A moderate carb meal refills glycogen and helps your muscles “soak up” glucose, improving stability later on.
  
  

So for some people, skipping carbs isn’t discipline, it’s a stress signal. This is particularly potent in people who tend to be "high strung", Type A or are sympathetic-dominant. Often the best thing you can do for your metabolism is feed it early, not starve it longer. And if you want an extended overnight fast, stop eating earlier rather than starting to eat later.

If your mornings feel wired-but-tired, try this:
Add 25–35 g protein and 25–40 g smart carbs with fiber within two hours of waking.
Something steady though, not sugary. Then take a short walk, stretch or get your workout on.

You might be surprised by how much calmer your energy—and your blood sugar—feel by noon!


Let me know if you plan to experiment with this! I'd love to hear.


XO,
Tara

Peanut Butter Strong-Hold

I ate half the PB jar at once!

After both pregnancies, I went from months of hyperemesis gravidarum (IV fluids 24/7, barely keeping water down) to immediate, primal hunger the moment I delivered each baby and the placenta. It was like a switch flipped. I was breastfeeding around the clock, depleted, and my body had one mission: rebuild. I can still see myself in the kitchen with a jar of peanut butter and a spoon, thinking, if I just finish it now, I can eat straight from the jar. This wasn’t a tablespoon or two left. It was half the jar. And yes… I finished it. At the time I labeled it as “being out of control.” Now I know it was biology ... my system hijacking hunger cues to accomplish a goal it decided was urgent: restore, refuel, keep milk flowing, protect the human(s).


The thing is, hunger and fullness cues aren’t moral or fixed… they’re adaptive. Your body will up- or down-shift appetite based on the inputs it’s reading. Live in fight-or-flight and cortisol dulls satiety (quick energy, please). Yo-yo diet or cut too aggressively (big difference between a slight deficit and a harsh one) and ghrelin rises while leptin drops, so the brain focuses on food. Eat a lot of ultra-processed foods and reward pathways outmuscle your body’s “I’m full” signals. Overeat carbs or fats while undereating protein and fiber and you’ll chase swings instead of feeling steady.


And it's not just nutrition! Poor sleep (hunger hormones spike), circadian mismatches (late-night big meals worsen glucose dynamics), low skeletal-muscle stimulus (less carb tolerance), micronutrient gaps like low magnesium or iron (energy production sputters), mitochondrial inefficiency (cells ask for more fuel because they can’t use what they have well).


This just means your biology is trying to help with the data it’s getting. And when you give it better data consistently — protein + fiber, strength training, earlier light and earlier main meals, calm evenings, real food most of the time — the signals can recalibrate. You’ll feel hunger you can trust and fullness that arrives on time.

To make that easier for the holidays, I'm sharing my free Holiday Apps + Sides Recipe Collection with you today ... fast, blood-sugar-friendlier, family-approved. All happen to be gluten-free and vegetarian. Grab it here. And if you want cozy, metabolism-smart comfort food beyond the holidays, my $17 e-cookbook Smart Cookie is available for purchase now and for a limited time. It's packed with the desserts that we make, eat and bring with us all holiday season long (all year-long, tbh).

New in Metabolic Health Worth Knowing...

1) Small, repeatable cold exposure (even lowering your thermostat a few degrees -- what I call "lower intensity cold exposure") appears to nudge brown fat and improve glucose handling.


2) Shifting your largest meal earlier in the day tends to improve fat oxidation and post-meal glucose, even when calories stay the same.


Small levers, pulled consistently, add up over time!

Things I'm Loving Lately

• Nobody Wants This (I enjoyed season 1 more than season 2 so far).

• Yoga pants that masquerade as dress pants (I have these in black and just ordered red - they're super cheap, so hopefully they don't fall apart in another 6 months but if they don't, I'll probably have them for 25 years b/c I wear the heck out of my clothes. LOL).

• A warm evening beverage -- usually dandelion tea with lemon, decaf coffee, or Organifi Harmony hot chocolate. (Psst ... I'm an affiliate and code TARAALLEN gets you 15% off)

• Frownies—they make such a difference in reducing my tension headaches

• My Fall, leaf table runner. No idea where it’s from or how long I’ve had it, but every time I see it, I get a surge of serotonin.

With love and science,
Tara

P.S. Just announced! Next round of TRANSFORM: Body + Mind starts in January. Join the waitlist to get early access and any upcoming (ahem) deals or bonuses.

The Mini Glow-Up I’m Doing

I haven’t fallen off. Workouts are very consistent, daily walks are happening, meals are balanced ... the basics are solid. Still… the spark felt a little dim. Energy not as bright, home a lil extra cluttered, outfits on autopilot. And since we get to reinvent ourselves whenever the heck we want, I decided it's time for a mini glow-up. Not a full overhaul, just a deliberate tune-up that raises my baseline (and NOT my stress).

Our body listens to signals. Morning light sets our clock. Protein + fiber + fat steadies appetite and mood. Strength training keeps muscle + insulin sensitivity high. A tidy corner tells your brain you’re safe. These aren’t trends… they’re levers. If you stack the right ones, everything gets easier (meals, sleep, patience, fat loss).

You do you, but I’m focusing on four lanes right now… energy, body, home, joy.



Energy means a sunrise walk and a couple of dance breaks to break up extended sitting. Body means 30 to 40 grams of protein at every meal, progressing in my strength workouts and being on top of my lymphedema management protocols. Home means one 5-minute declutter zone a few times a week so the environment supports focus. Joy means low-effort fun that brightens THIS week, not someday. It could be planning a fun outing, a date night or simply being ridiculous and silly and spontaneous in my day with my people. I’ve also been 'shopping my closet' lately and rotating jeans, skirts / dresses, non-jean pants, and comfy athleisure sets. Adding jewelry, hat, a quick hair styling, layers, whatever feels right for that day. No giant haul needed… just better outfits from what I already own. And sometimes worse outfits that are probably
"cringe" just for a change of pace. HAHA. 

Run this with me for the next two weeks. Keep your training. Tighten the effort. Drop the extras that don’t move the needle. High standards are not pressure… they are clarity. Less decision fatigue, more follow-through. Confidence comes from reps.

I’ll show the real-life version in Instagram stories … meals, walks, lifts, tiny home edits, outfits straight from my closet. Come watch and steal what helps.

If you want extra momentum, make a real decision with me this month. Stop being the person who just collects freebies and screenshots of lists and "hacks". Choose proximity on purpose. Put yourself in a room where the standard is higher and the plan is clear. That is how I move faster when I want change… I invest, I get coached, or I stand next to women who are moving in the same direction I'm going in.

Step inside The Metabolic Edge and get the whole thing… structured workouts you can follow, simple meal guides, coaching + live workshops, and a community of women who truly support one another. For November we’re also running the Cold Walk Club as a mini challenge inside the bigger program. It’s just one powerful layer that builds momentum fast. If you’re ready to stop dabbling and start to back yourself for real, you need decision. And action.

You’re not starting over. You’re sharpening what already works… and you’re going to feel the difference fast.



XO,
Tara

Our Halloween Playbook (and 9 new candy recipes)

How we do Halloween at our house (+ your 2025 Candy Collection)

Steal these ideas. Or don’t. I share them because I’m asked every year how we do Halloween without the sugar spiral.

Our kiddos have never done traditional candy. I know, a little unusual. As someone who was unwell and then healed naturally, this is a priority for me and my family. I feel better now than ever and I don’t want to slip backwards or set our kids up for the same struggles. They also have a bunch of sensitivities. Fat loss isn’t my current goal, but keeping prediabetes, PCOS, and hypothyroidism from coming back definitely is. No judgment if you do it differently. If you’re in a fat loss phase, these tips can help for that, too.

What we do:


• A loose “Switch Witch.” The kids dress up and trick-or-treat for the fun and community. We donate the candy afterward and give them a small gift in place.
• We make our own treats together. Freezer fudge (our usual), cups, bars—sweet, satisfying, and made with ingredients we feel good about.
• A small stash of better-for-you store-bought options on hand for that night (think SmartSweets, JOJO’s, Lily’s, Unreal, YumEarth, Zolli, Hu).
• Non-food handouts for trick-or-treaters. Tattoos, pencils, glow sticks, bubbles, rings, sunglasses, fidgets—the change of pace is (surprisingly) usually a hit since they get candy at all the other houses.

We eat our regular PFF style, enjoy some intentional treats, and skip the weeks of candy calling our name. No cravings kicked up. No “start over” on Monday. No deprivation. No drama.

I made you a new recipe book ... Candy Collection 2025

It includes ...
• Maple Cashew Chocolate Fudge (5 ingredients, freezer set)
• Date Caramel Apple Rings (blended date caramel on crisp apple “donuts”)
• Pumpkin Peanut Butter Cups (salty-sweet, pumpkin-y center)
• Pan-Seared Salted Dates with Cashew Butter (warm, chewy, 15 minutes)
• Cheesecake Freezer Bites (3 ingredients)
• Tahini Cookie Dough Freezer Fudge (sesame-cookie-dough vibes)
• Pumpkin Chocolate Chip Freezer Fudge (fall in a bite)
• Cherry Jello Squares (tart, bouncy, lower-sugar)
• Chocolate Covered Peanut Caramel Bars (Snickers energy, freezer-friendly)

Most are kid-helper approved, live in the fridge or freezer, and are built to play nicer with satiety and blood sugar than the usual suspects.

Download your Candy Collection 2025 here.

A few pro tips for a calm, happy Halloween:
• Stick with balanced meals ... protein, fat and fiber at every meal.
• Decide which your favorite treats are so you're sticking with what matters most to you. ENJOY it and move on.
• I'd say walk after dinner but I'm guessing with all the trick or treating, you may be doing that anyway?
• Keep some of the favs for each family member and send extras out of the house or out of sight.

If you make any of the recipes, hit reply and tell me your favorite. I love seeing what lands in your kitchen!

Happy Halloween,
Tara

Stop living 2 lives, start getting results with ease

Right now, there are two yous.

One is just getting through the day. Work. Kids. Head noise. Handful of snacks in the car. Drinks with your people because you need a laugh. You call it real life.

The other wants change. Steps. Lifts. Protein. Bed on time. Labs that look brand new. You call it goal life.

Keeping them apart is why it feels so hard. Sit all week, then try to cram 10k steps on Saturday. Skip breakfast, then raid the pantry at 3 PM. “Be good” till Friday, then start over Monday. It’s two lives competing. One life is no good for the other. And vice versa. It feels like you're always pulled between real life and goal life.

But you need to sew them together.

Make tiny seams. Rename today. You're not dieting. You're not just surviving either. You're "in training" ... for a life that feels good in all the ways. And manageable! I think the manageable part is a lens we usually forget to look through.

Say it out loud. You're sewing the 2 lives together, little by little. Then give it a chance to grow on you.

Order PFF at restaurants and skip the drinks. Or choose one indulgence like a lil dessert or a drink or some apps every once in a while. But not every time you hang out with friends or family. Your social calendar was never meant to dictate your indulgence calendar. No guilt, deprivation or food drama. Just choices.


Think about sometimes catching up with friends and family in a different way other than eating out or drinks. I love a good restaurant meal and someone else doing the dishes, don't get me wrong! But maybe sometimes you can do other activities with your people instead?


Pair joy with structure. If you're loving your murder mystery podcast series or girly audiobook, listen during a walk or while in the kitchen. Pleasure and progress at the same table.

Move inside your life, not just around it. Walk during a call. Ten squats while coffee brews. Take the stairs once on purpose. Let the scraps add up on top of the scheduled walks and workouts.

Set one boundary that buys you energy. Lights dimmed at eight. Phone charges + sleeps in the kitchen. A 20-minute block on your calendar with your name on it.

Do it just for 24 hours. Then again tomorrow.

One fabric. No costume changes. The two yous sewn together into the version of you who can be BOTH the one who is living a real life and the one who is upleveling wherever she wants to uplevel.

You’re not two people. You’re one person learning to live as a whole. And whole people get where they’re going.


XO,
Tara


P.S. If this hit a nerve, follow it. The Metabolic Edge. You'll find coaching, community, and clear next steps for results sewn together WITH real life.

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.