Stubborn belly (visceral) fat explained

Ok, sooooo...


Visceral fat is the belly fat most people are actually worried about, even if they don’t know the term.

It’s not the soft, pinchable fat under the skin. It’s the deeper fat that wraps around your organs. And unlike subcutaneous fat, it’s metabolically active.

Which is why it’s such a pain.

Visceral fat releases inflammatory compounds, worsens insulin resistance, and is tightly linked to blood sugar issues, cardiovascular risk, and that stubborn midsection that seems to ignore your best efforts.

One thing that helps people feel less crazy is knowing this ... your body tends to defend visceral fat. So if you’ve ever thought, “Why is this the last place to change?” you’re not imagining it. Your biology is doing exactly what it thinks it’s supposed to do.

That’s also why “just eat less and move more” so often falls short here. It's not that energy in, energy out doesn't apply to your midsection (it still does!), but we are most effective when we learn how to communicate to our body that the fat there is ok to be used up as fuel in a deficit. We do this by sending your body multiple signals that it’s safe, supported, and doesn’t need to cling to that fat anymore.

Here are eight ways to do that, without breaking the laws of physics or your sanity.

1. High-intensity intervals
   You need brief intensity. Think 20–30 seconds of hard (sprint level) effort followed by recovery. Sprints, bike intervals, fast uphill walks. Aim for 1-3 short sessions per week, 5–15 minutes. This improves insulin sensitivity and targets visceral fat more effectively than steady-state cardio alone.
   
   

2. Strength training
   Muscle is metabolic leverage. Focus on big, boring, effective lifts: squats, hinges, presses, rows, carries. Three full-body or 2 upper / 2 lower sessions per week is plenty. The goal isn’t exhaustion, it’s building tissue that gives your body somewhere useful to send energy.
   
   

3. Protein + insulin management
   Visceral fat responds quickly to insulin spikes. Plan each meal around a solid protein source, then add fiber and carbs after. You don’t need to cut out carbs. You do need structure. If your plate starts with protein and fiber, your blood sugar stays calmer and visceral fat becomes easier to mobilize.
   
   

4. Sleep + circadian rhythm
   If sleep is off, belly fat fights back. Aim for 7–9 hours, consistent timing, and get morning light exposure. Even 10 minutes outside early in the day helps regulate cortisol. This is one of the least glamorous but most powerful levers you have.
   
   

5. Stress management
   Chronic stress tells your body to store energy. You don’t need to become a zen master (imagine?!). Just pick one daily nervous-system downshift: breathwork with a longer exhale than inhale, a slow walk, journaling, stretching, or five minutes alone without a screen. Lower cortisol changes where fat is stored.
   
   

6. Cold exposure + thermogenesis
   Cold is a metabolic signal. Cold showers, cold plunges, or simply spending time in cooler temperatures can increase energy expenditure and improve insulin sensitivity. Start small. Even 30–60 seconds at the end of a shower counts.
   
   

7. Gut health and fiber
   Fiber isn’t just about digestion. It affects blood sugar, insulin, and fat storage signals. Aim to add, not restrict. Beans, lentils, vegetables, berries, oats, basil seeds. If you struggle here, start with one fiber-rich food per day and build from there.
   
   

8. Red light therapy
   This is a nerdy add-on, not a necessity. Red and near-infrared light stimulate mitochondria inside cells, including fat cells. That makes stored fat more likely to be broken down into fatty acids. It doesn’t burn calories for you, but it can make stubborn areas more willing to release fat when paired with movement and a slight calorie deficit. Basically, a (slight) calorie deficit tells your body to burn stored energy, and signaling like this and the above can direct it towards using visceral / belly fat as that stored energy more willingly. This is the red light device I use for all the things -- face, scalp, belly, thyroid, injuries, scars, cramps, sore muscles, mood -- and is 43% off now with my link.
   
   

None of these work in isolation. Together, they change the internal environment of your body so visceral fat is no longer being aggressively protected. That’s when things start to shift.

If this kind of biology-first approach resonates, and if you want support putting this into practice without turning it into a full-time job, that’s what we do inside The Metabolic Edge. It’s where women learn how their bodies actually work, get all the tools and support, and get leaner, stronger, and more in control over time.

No extremes or fear tactics ... just smarter strategy.

Stay wild + well,
Tara

Why your "fitness over 40" plan is probably wrong

I see terrible advice for peri/menopausal women everywhere these days. Just last week I saw the IG page of a brand I like (not fitness-related at all) say that women over 40 shouldn’t do any intense exercise. And I GOL (gasped out loud) because NOOOOO.

They have a ton of followers, and I can’t stop thinking about all the women who might be worsening their health and disease risk because of this misinformation. Did the brand mean any harm? Absolutely not. I’ve had a few conversations with the founder, and I can confidently say they were just misinformed and passing along what they thought would resonate. But YIKES. Accuracy matters.

So let’s clear some stuff up. Here are three perimenopause myths that need to die, and what actually works.

1. Don’t do HIIT after 40.
   No. Just…no. Short bursts of high-intensity work are still your friend. They boost cardio, help with insulin sensitivity, and can even help your body composition. But don’t make it your main event. Strength training and daily movement are your foundation. Quick, survivable examples: 10–15 minutes on the bike, 1-minute sprints with walking breaks, or a 12-minute kettlebell circuit. Do it, feel badass, don’t die.

2. Hormones are “mean” and you’re doomed to gain weight.
   Yes, hormones are messy. Estrogen and progesterone fluctuations can shift fat to your belly and make fat loss slower. Sometimes they make you a bit insulin resistant — fancy science way of saying “carbs sometimes turn into drama.” You can feel it in bloating, energy dips, or when your jeans start passive-aggressively hinting they’re full. What actually works: lift 2–4x a week, hit 30g+ protein per meal, move daily, and time carbs around activity and sleep. Slower progress, yes. Impossible? No.

3. Pilates counts as strength training.
   I love Pilates — I even took a hot Pilates class recently and I am still sore in places I didn’t know existed. But here’s the deal: it doesn’t replace proper resistance training. After 40, muscle, bone density, and pelvic floor strength naturally decline. Pilates is the garnish; lifting is the main course. If you want a program built for women over 40 that hits muscle, bone, deep core, pelvic floor, and mobility, check out The Metabolic Edge — it literally covers all the stuff we actually want and need (plus is an entire community of women, workshops, meal guides, and everything you need to succeed with your fat loss and health goals!)
   
   
   

Perimenopause isn’t a curse. It's a challenge for sure, but with the right strategies, you (we) can feel strong, move better, and finally stop panicking over every birthday we have.

XO,
Tara


P.S. I'm 42. I fully expect some of you who are in your 50s and beyond are saying "Ok, Tara, you just wait." And ya know what? Fair! ;-) 

Here’s my exact throw-sh*t-in-a-bowl formula

Let’s be honest. Most women aren’t struggling with food because they don’t know what to eat. We’re struggling because we’re busy as hell and cannot be bothered to cook a real meal when life is lifing.

When I’m hungry, tired, overstimulated, breaking up sibling arguments, answering client messages, and pretending I don’t hear someone yelling “MOM!?”… I am not preheating an oven. I’m not chopping onions. I’m not following some Pinterest recipe written by a woman with 6 hours of uninterrupted silence. 

What I am doing is throwing a bunch of sh*t in a bowl and calling it dinner.

Eating well isn’t about being disciplined or motivated. It’s about being prepared enough that you can slap ingredients together in less than 5 minutes so you have no excuses for not eating balanced meals that hit your targets for health and any body comp. goals.

All you really need is protein, veggies, carbs that are already cooked, can be eaten raw, washed, or pre-cut. And a couple easy fat sources like avocado, olive oil or sauces.

That’s it. Suddenly “eating healthy and for my goals” takes five minutes and ZERO patience.

Here’s the structure I use so meals are balanced without thinking: 30+ grams of protein, 10–20 grams of fat, around 10 grams of fiber, and under 35 grams net carbs. All tossed in a bowl like we’re feral. Sometimes it's pretty, sometimes it looks like dog food. But it's always delicious, QUICK, easy, balanced and satiating.


Since you voted overwhelmingly YES for this in my instagram stories last week, I'm sharing some ideas with you today. By the way, make sure you don't miss my stories ... it's where I share much more personal stuff, what I'm eating each day, my actual workouts, weird stuff I'm experimenting with, etc.

Some go-to bowls for when you need to eat but absolutely refuse to work for it ...

1. The Oatmeal Soup Bowl
Rolled oats. Truvani (I've been using this one). Pumpkin seeds. So much hot water so it doesn't turn into cement.

2. The Lupini Pasta Bowl
Cooked lupini pasta (can be eaten cold, leftover, like a pasta salad). Whatever protein is lying around (you can do meat, tofu). Marinara, pesto or EVOO and spices. Any frozen or steamed veggies you have.


3. The Canned Chicken Bowl
Canned chicken or tuna. Greek yogurt. Pickles. Coleslaw mix. Mustard. Salt. Pepper.

4. The Burger Bowl
Ground beef or turkey or a high protein veggie burger (the one I have on hand right now is 22g protein per patty). Lettuce. Pickles. Tomatoes. Maybe a sprinkle of cheese. Ketchup, mustard, Greek yogurt sauce. Here's my veggie burger bowl from last week. It was the veggie patty, arugula, cherry tomatoes, Icelandic yogurt, lil bit of this mayo and mustard all mixed in for the sauce. Gross to look at. But I loved it.

5. The Icelandic Yogurt Bowl
Skyr. Protein powder. Berries. Basil seeds for insane fiber and some healthy fat.

6. The Buddha Bowl
Tofu or tempeh. Little bit of quinoa. Shredded veggies. Avocado. Coconut aminos.

7. The Spaghetti Squash Bowl
Cook spaghetti squash once and repurpose all week. Add chicken sausage (or another protein), marinara, spinach, parmesan.

8. The Taco Bowl
Ground meat or beans. Lettuce. Salsa. Greek yogurt “sour cream.” Avocado. Bell peppers.

9. The Mediterranean Bowl
Chicken or tofu. Tomatoes. Cucumber. Olives. Feta. Hummus. Sprinkle of roasted chickpeas if you're feeling fancy. Lemon. Greens.

10. The Sushi-ish Bowl
Shrimp or tofu. Cauliflower rice. Cucumber. Avocado. Seaweed snacks. Coconut aminos. Sesame seeds to elevate (optional).

Your bowls do not need to be pretty. Instagram is lying to you. They just need to get the job done so you can move on with your life and not tell me you don't have time to eat for your goals.

Alright, that’s your permission slip to stop overcomplicating food and start throwing sh*t in bowls like a pro. If you use any of these, reply and tell me which one becomes your “Oh crap, I forgot to eat” go-to. I seriously want to know!

Talk soon,
Tara 

P.S. If you want more of this kind of thing on repeat – the food, the workouts, the nervous system stuff, the hormone talk, the “How do I actually do this inside my busy AF schedule?” – that’s exactly what we do inside The Metabolic Edge. It’s my community for women who care about strength, energy, longevity and not feeling alone in it. When you hang out with people who have similar goals, you rise faster and it feels way less hard. You can check it out and join us here.

What if your “normal labs” are missing the real problem

I want to start the year with something inspirational, so we’re jumping straight into mitochondria because these tiny cell parts have the power to change your life or bring you to your knees. You decide.

And I mean that with love.

Let me tell you about a few clients I worked with this past year.

Client #1: A woman whose LDL and ApoB kept creeping up for no reason. She changed her diet. She worked out. She prayed. She did the thing where you stare at your lab results as if squinting changes numbers. Nothing. We addressed her mitochondrial function. Boom. She wasn’t “eating wrong.” Her LDL receptors were basically sitting around waiting for the energy to do their job. Once we supported her mitochondria, her labs shifted into the green zone and her cardiologist got off her back.

Client #2: A woman in perimenopause who thought she was losing her mind. Hot flashes. Irritability ... but more like ... RAGE. Two solid hours of sleep per night before waking. Mood swings galore. Everyone told her “welcome to midlife.” But when we worked together, we focused on mitochondria… and things improved gradually, but steadily.

Client #3: A woman gaining fat in places she swore didn’t exist last year. Her workouts were strong. Her meals were consistent. She was very disciplined. But she lost mitochondrial density + function as everyone does when it's not addressed. The machinery that burns fat was basically sending out of office emails.
We rebooted the system. Her body composition finally responded. First she noticed more energy (a perfect first sign of mitochondria coming online). Then her waist measurements started reflecting the progress.

Client #4: Joint pain all over. She assumed it was aging. Docs told her it was arthritis from "use + aging). I wondered if it was inflammation driven by mitochondrial distress and metabolic dysfunction. We worked on it. And worked on it some more. She's now able to tolerate all exercise except lunges, so we program around it and she enjoys her new pain-free routine.

Some women's blood pressure rises even though her lifestyle is "pristine".
Some women go gray faster than expected.
Some have the brain fog so thick they forget why they walked into the room.



Different symptoms. Same root. Once you learn to see the pattern, you can’t unsee it.

That’s why TRANSFORM works the way it does.

It’s not just macros and workouts. It’s not “drink water and walk” repackaged with better fonts.
It’s not “try harder this week and hope your nervous system cooperates.”

TRANSFORM is effective because we target mitochondrial function from every angle:

Your fuel.
Your food timing.
Your muscle.
Your nervous system.
Your sleep.
Your inflammation.
Your recovery.
Your circadian rhythm.
Your micronutrients.
Your stress signals.

We’re supporting the part of your body that decides whether your metabolism should burn fat for fuel and get lots of usable energy for your cells ... or use different pathways, not use up the excess fat, and not allow your cells to do their jobs properly due to an energy crisis

When women understand this… they stop thinking they’re the problem and realize their machinery was the problem. And machinery can be upgraded.

2026 is the year we do metabolism differently. We do health differently. We do us differently.

You don’t have to memorize biochemistry but you do have to stop assuming your symptoms are random and that you need different protocols for your different symptoms or goals.


Your health + body composition is a group project, and mitochondria are typically the bottleneck.

Stay wild + well,
Tara

P.S. Doors to TRANSFORM open this Friday, the 9th. Your mitochondria would like you to know they have big plans this year. The waitlist gets first access.



P.P.S. Yes, you can take it again. Many people do. Each round is different and there are new takeaways and deeper levels of implementation + momentum to be had. Returning TRANSFORMERS get 50% off. Just hit "reply" for your special link and code.

My 2026 word will cause some trouble this year. I picked it on purpose.

Every December I do this little ritual that makes me feel like I’m running a board meeting for my own life. Just me, a pen, something warm in a mug, comfy pajamas (obviously) and uncomfortable honesty.

I look at the whole year and ask myself ...

What actually worked.
What looked good but drained me.
What I kept doing out of habit, not alignment.
Where I hid.
Where I played small.
Where I surprised myself.
Where I thought I made no progress but actually made a ton.

I do this for life AND business. They bleed into each other too much not to.

On the life side, I ask things like ...

Did I move my body the way I want my future self to thank me for.
Did I stay present with my kids more often than I dissociated into my phone.
Did I create memories or just to-do lists (both, but the ratio could be better for sure!)
Did I do things that made me feel alive or mostly just responsible.
What pattens do I need to break or come off of autopilot to align with who I'm becoming.

On the business side, I ask ...

What content lit me up to create.
Which offers actually changed people and which ones I felt “meh” about.
What actions or offers changed the most lives.
What do my clients rave about unprompted and how can I do more of that.
What did I keep because it was safe, not because it was powerful.
Where did I over-deliver in ways that benefitted everyone and where did I do it in ways it cost me.
How can I simplify: offers, systems, routines.

This year, when I finished my little self-board-meeting, one word popped into my head for 2026 and refused to leave.

Audacious.

As in… I will have the audacity to ...

Raise my standards for my own health again.
Train + speak in a way that matches the woman I’m becoming.
Wear outfits that feel like my personality, not my imposter syndrome.
Try things and fail.
Make content that is weirder, smarter and funnier (to me) than what “does well on Instagram” on paper.
Show my actual brain when it comes to metabolism and mitochondria instead of diluting it so it’s more palatable and trendy.
Pitch myself for opportunities and rooms I have no business being in… yet.
Say no more often.
Build offers that feel like art and science, not just “products.”
Let my business look different than others' ... and even from its past renditions.
Lean harder into the peri / meno, midlife, longevity, metabolism nerd space.
Prioritize joy and creativity AS business strategies.
Let people see the behind-the-scenes of my evolutions as they unveil.
Allow for more unplugged-from-work time (no, my clients don't need me 364 days a year -- which is WILD to type, but it's what I've been doing. I haven't taken any full days off except Christmas for the last 5? 10? years. That will not be the case this year).

That’s the energy I’m bringing into 2026.

And because you’re here, I want you to know what you can expect from Tara Allen Health in this next chapter. I’m not burning everything down, but I AM rearranging the furniture.

Here’s what’s coming...

More story. Less lecture. I'll enjoy creating more, you'll get more out of it.
More “here’s how my brain actually works when I look at your symptoms and labs.”
More connecting the dots between metabolism, nervous system, hormones and longevity in a way that makes you feel relieved, not overwhelmed.
More sharing the experiments I’m running on myself in real time.
More behind-the-scenes of speaking, events, partnerships, continued education.
Deeper, nerdier teaching around mitochondria, perimenopause, blood sugar, mood and body composition… but in a way that feels like we’re sitting on my couch, not in a classroom.
Offers that are more focused and more powerful. Even more transformation.
Maybe I'll be able to reveal a HUGE secret I've been keeping from you. It involves the U.S. patent office. Time will tell. ;-) 

I want you to feel like you’re watching a really good character arc in a show… but the character is you. Because as I outgrow my shells like a hermit crab, I'm going to insist you do too.

I’m letting you in on my plans because I want you to start asking yourself a similar question ...

Where do I want to be more audacious next year?
With my health.
With my boundaries.
With my rest.
With my strength.
With the version of me I’m willing to become.

You do not have to have a perfect plan to start. You just have to be willing to admit you’re ready for something different.



Wishing you and your loved ones a happy + healthy, peaceful + growth-filled 2026!



XO,
Tara

P.S. TRANSFORM is starting very soon. Doors will open in about a week and a half. The waitlist gets first dibs and the best bonuses, so if you want to work with me in a focused way at the start of 2026, make sure you’re on it.

Want better hormones in 2026? Start here.

It's 2 days before Christmas ... if you celebrate. Still a packed time of year if you don't. How are you holding up? (I'm not asking rhetorical questions when I ask questions here. Please always feel free to hit "reply" and actually tell me!).



I have a working theory that a lot of women feel “broken” when, really, their nervous system is just tired of being on high alert 24/7.

Enter the vagus nerve. The main character in this story.

Think of it as the long, chatty nerve that runs from your brainstem down through your chest and into your gut. (Don't just think of it like that, that's exactly what it is. Haha!) It is constantly narrating your life. It decides if your body gets the memo that you’re safe, or if it should treat every text, email and raised eyebrow like a bear attack.

When vagal tone is strong, you get:

• feeling steady in your own skin

• easier digestion

• fewer random heart flutters

• a calmer baseline

• deeper sleep

• better recovery
  
  

When it is not strong, you get what most women in midlife describe to me:

• tight chest

• jumpy heart

• gut that overreacts to everything

• a brain that refuses to shut up at night

• a body that never fully relaxes
  
  

Here’s the part I love. Vagal tone is trainable. This is not “You are who you are.” This is learnable physiology.

The science-y version involves things like anti-inflammatory pathways, afferent fibers, heart rate variability. You do not need all that. You just need to know that strengthening this nerve changes how your whole body behaves.

Hormones. Metabolism. Mood. Recovery. Stress. Sleep. All better when the vagus nerve is strong.

Some of my favorite real life ways to support it:

Move your exhale. Make your exhale a little longer than your inhale. Five counts in, seven or eight out. Your heart rate will follow your breath like a toddler follows an older sibling.

Morning light. Step outside. Let your eyes see actual daylight (without sunglasses on). It gives your brain the “You’re alive, everything is fine” signal it desperately wants.

Walk like you’re a human, not a scrolling device. Swing your arms. Look far away once in a while. Especially after meals. Good for blood sugar, good for your vagus nerve, good for your mental health.

I have been using a device called Pulsetto. It's designed to stimulate the vagus nerve through gentle vibration on the neck. I put it on, breathe and let it help my system remember how to settle. It synchs to your phone and one "stress session", for example, lasts 4 minutes. I absolutely love it and notice a difference! Only annoying part is if you forget to wipe off the conductive gel (it comes with) after, your neck will get flakey. Haha. If you want to try it, you can use this link they gave me so you do not pay full price.

Cold on purpose. Short cold exposures are like tiny stress rehearsals. Your system learns how to rise and fall instead of staying stuck on “rise.” 

Sing or hum. This one surprises people. The vibration in your throat stimulates the vagus nerve. No Grammy-worthy skill required.

Grounding. Bare feet on actual earth helps discharge built-up electrical charge and often calms the nervous system in a way people can feel immediately. And yes… I know it is winter for most of us. Same here. You can still sneak in grounding by stepping outside barefoot for 15 or 60 seconds, using a grounding mat under your desk or sleeping on grounding sheets so you get the benefits while you sleep. Here's the grounding mat and sheets I use -- use code GWTARA for 10% off.

Heavy-ish strength training. Your nervous system learns that you can work hard and then return to calm. It builds confidence internally, not just physically.

Sauna or other heat. Heat exposure trains your stress response from a different angle. You learn intensity… then you learn recovery.

Red light therapy. This one doesn’t stimulate the vagus nerve directly, but it supports the whole environment the vagus nerve operates in. Red light improves mitochondrial function, lowers inflammation and helps your body shift into repair mode. And repair mode is exactly when the vagus nerve does its best work. I use Lumebox because it’s strong enough to be useful and portable enough to be realistic. (It's steeply discounted with my affiliate link -- sharing here).

Natural scents. Peppermint, lavender, orange peel. Even cracking open a fresh herb like rosemary. Your vagus nerve responds to olfactory stimulation because it’s tied to ancient threat vs. safety signaling. Certain scents literally soften stress response.

Chewing gum. You’re mechanically activating the same cranial nerve pathways involved in digestion. The body reads it as “Safe enough to eat,” which is a subtle downshift.

Gargling. It stimulates the muscles controlled by vagus-nerve-adjacent pathways. Try it for 20 seconds. It is weirdly therapeutic.

Laughing. Real laughing, not polite chuckles, is vagus nerve gold.

Rocking. Yes… like rocking in a chair or swaying side to side. Your nervous system is much simpler (and more primal) than you think.

A hobby that requires repetitive motion -- crocheting. Whittling. Watercolor. Kneading dough. Even brushing your kid’s hair. Repetitive motion quiets the sympathetic system.

Zero “productivity” music. Classical piano. Ocean sounds. Lo-fi beats. This works not because it’s relaxing… but because it nudges your system into a more organized rhythm.

This matters for metabolism and fat loss too!

If your nervous system thinks life is an emergency, your metabolism behaves like it’s in survival mode. It will not prioritize fat loss, muscle building, hormone balance or anything that's a long-term goal. It will prioritize “don’t die.”

Strengthen the vagus nerve and all those things become easier. You don’t have to push as hard because your body finally stops pushing back.

This is one of the reasons I include nervous system work in my coaching. It’s not extra. It’s not a trend. It’s foundational physiology. And when women learn this, they stop blaming themselves and start seeing real progress.

You’re never stuck... you just may not have been taught how your whole system works yet.


Wishing you a beautiful week of celebration, peace, reflection, or whatever the heck you truly want and need.


Happy holidays. Merry Christmas. I'm so grateful that you are here.


Stay wild + well,

Tara

P.S. TRANSFORM is opening again soon. I’m being completely honest… I don’t know exactly if or when the next round after this one will be because I’m giving myself permission to shake things up in 2026. It feels big and exciting. If you want my brain on your health this year, make sure you’re on the waitlist so you don’t miss this round.

P.P.S. What do we think of “stay wild + well”? I signed off a pretty monumental business email with that last week and I’m still deciding if it’s 'cringe' or exactly the kind of 'who cares, we get one life' energy I want more of in 2026. You’re welcome to tell me your vote… but ya know what? I just decided ... I’m keeping it in rotation!

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