Are carbs helping or hijacking you?

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

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

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


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


So ... Goldilocks.

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

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

• 1 medium sweet potato

• 1/2 - 3/4 cup cooked rice or quinoa

• 2 small corn tortillas

• ¾ cup cooked lentils or beans

• 1 banana or a small apple + some squash

• 2 slices of sourdough

• 1 cup cooked, unsweetened oatmeal

• A protein smoothie that includes 1 cup fruit
  
  

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

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

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

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

XO,
Tara

What I've been loving this Summer

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

XO,
Tara

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

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


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

A letter to my future body

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


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

Dear Future Me,


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

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

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

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

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

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

Summer Shares, PFF-style

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

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

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

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

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

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

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



So here it is. My surprise gift to you.

Now if you want more where that came from…

Join us in The Metabolic Edge!

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

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



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

Click here to learn more and join The Metabolic Edge

XO,
Tara


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

5-4-3-2-1

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


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


5: Emergency meals that save the day


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


Steal my "5 emergency meal" method:


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


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

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

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

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


4: A breathing technique that’s basically magic


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

• Inhale for 4

• Hold for 7

• Exhale slowly for 8

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


3: The trifecta of fat cell expansion


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

• Excess calories

• Excess insulin

• Chronic inflammation

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

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

• Keep blood sugar stable (hi, PFF)

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

Simple. Not easy. But now you know.


2: Two stanzas for you.


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


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

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

1: One place that holds all your tools


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


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


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


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

This link was basically written with you in mind.


XO,
Tara

The Dark Side of Protein

Hola!


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


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

But also… here comes the nuance.

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

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

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

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


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

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

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

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

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

Here are a few ways to support that balance:

• Train fasted once or twice a week

• Go for a walk after dinner

• Prioritize quality sleep

• Keep alcohol in check

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

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

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


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

XO,
Tara


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

The healthiest thing I did this week...

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

It was a decision.

A decision to return to me.

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

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

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

But I won’t stay in heavy forever!

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

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

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

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

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

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

To me.

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

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

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


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


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

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

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


Call it out. Own it. Be proud.

Maybe it will change everything.


XO,
Tara


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

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

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

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

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

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

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

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

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

Here’s what I call my Foggy-Day Five:

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

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

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

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

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

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

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

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

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

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

XO,
Tara

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

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

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

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


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

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

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

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


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

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

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

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

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

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

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


XO,
Tara


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

Humor, Hope + Hip Hinges

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


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


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

😂 This Made Me Laugh (Eventually):

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

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

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

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

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

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

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


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

🧠 This Made Me Think:

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

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

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

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


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

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

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

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

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

And that whisper?
Is the beginning of everything.

🏃‍♀️ This Made Me Move:

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

So I started doing this:

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


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

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

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

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

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

🦋 You in?

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

XO,
Tara

The most expensive time in my life

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Click here to learn more and join

XO,
Tara

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

Overheard at my daughter's gymnastics meet

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

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

I’m talking:

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

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

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

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

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

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

So, I’m going to tell you.

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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


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


XO,
Tara


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

It all started with one shelf

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

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

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

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

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

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

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

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

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

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

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



Happy Spring declutter + refresh mode!



XO,
Tara

What to do when you want results... but also want a nap

Heyyyyy,

I don’t know if you need to hear this or not but just in case ... if life feels like it’s yelling at you from all directions, you're not broken. You’re just probably trying to function like a high-performance machine... while getting sleep? Never heard of her.

It’s a weird season. Lots of things going on in the world. The schedules are packed with sports and events and things. The weather is weird. Your cravings might be weird. And you're probably a little tired of trying to "be good" while your cortisol levels are building a retirement fund.

So if you’re feeling:

• A little unglued

• A lot over it

• And like maybe you don’t want to start a 75-day challenge or drink celery juice to get your life together... (b/c you're a smarty pants!)
  
  Let me offer this anti-overwhelm plan:

No tracker. No 43-point checklist. Just three tiny moves that give you the most bang for your energetic buck.

Here’s what we’re doing this week:

1. Eat a protein-rich breakfast.
Not a bite of your kid’s waffle or coffee and collagen with an apple. I mean 30-40g of real, complete protein in a meal that you call breakfast. It doesn't have to go down within 5 minutes of you opening your eyeballs, but it does need it's own distinct meal moment. Combining it with something else at 1 PM and calling it brunch won't do. Maybe it's an eggs plus a cup of egg whites scrambled in a lil butter or oil with lots of veggies. Maybe it's a double-serving of Greek yogurt with basil seeds and a handful of berries. Maybe a tofu scramble, cottage cheese + leftovers — whatever you like. Skip this and no complaining allowed when your goals are hard to reach and your cravings are screaming by 11:01 AM.

2. Walk 10 minutes after lunch.
No need for a workout outfit. Just a walk around the block. Or the kitchen. Or your hallway if it’s raining and you’re a little unhinged like me. Or dance. Or do lunges. Frankly, I don't care WTH you do and neither does your metabolism as long as you move for 10 minutes minimum. It helps with digestion, blood sugar, and your sanity. Don't skip it because you're busy. This is your life and you're no longer available for "too busy to reach my goals". Don't skip it because you worked out earlier in the day. Exercise and movement is 2 separate categories and you need both in your life.

3. Keep your phone out of bed.
I know. That one hurt a little. But no woman has ever woken up at 3am and felt better after scrolling Zillow or WebMD. Plug your phone in across the room on airplane mode, drink some unsweetened herbal tea with your magnesium, and be the glowing goddess your nervous system deserves.

That’s it for this week. No reinventing yourself. No fancy hacks.
Just 3 basic shifts that are annoyingly effective.

You don’t need a perfect plan. You need a repeatable one. And ideally, one that doesn’t require 17 tabs, 3 podcast episodes, a second career in meal prep, or 12,000 steps before 7am.

You in?

XO,
Tara

P.S. If you’re ready to stop piecing everything together from Pinterest, YouTube, Instagram, and biohacking bros with six-packs and no kids… come join us inside The Metabolic Edge. It’s a coaching membership for women in their 30s, 40s, 50s and beyond who want science-backed, simple strategies that actually get results ... with support and coaching to keep it all sustainable. No chaos. No extremes. Just the stuff that works and that you need, in one place. This link explains it much better. ;-)

If meal planning stress you out, read this!

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

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

So this week, I did it for you.


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

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

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


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

Every meal below is made from this list.

Breakfast Options

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

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

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

Lunch Options

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

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

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

Dinner Options

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

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

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

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

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

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


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

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



XO,
Tara

Perimenopause and menopause is chaos -- but you’re not crazy

Don’t worry, I'm saving the April Fools jokes for Instagram and my family. I’d never prank you about peri or menopause. That stuff’s already chaotic enough.

Hormones going rogue? That’s real.
Waking up at 3am wondering if your metabolism ghosted you? Also real.
So today, no jokes ... just gold.

Let’s break down what’s actually happening in your body (and what you can do to take your power back). Perimenopause and menopause isn’t the problem. But it is revealing everything your hormones used to hide.

Let’s talk about the midlife health mystery no one prepared us for:
You wake up puffy.
You feel more anxious than usual.
Your jeans fit weird.
You’re snappy for no reason.
You can’t remember why you walked into a room, but you can remember that you’ve already had it with everyone.
So you go to the doctor.
You get bloodwork.
They tell you, “Your labs are normal. Maybe try meditation or weight loss?”
Cue internal screaming.



Perimenopause / menopause (the former I have personal experience with myself!) can feel like chaos. Perimenopause is that in-between hormonal zone where your body is shifting ... but not consistently. Estrogen is erratic. Progesterone is MIA. Some days you feel great. Other days you're crying into your sleepy time tea.


Meanwhile, your mitochondria are like: “Ma’am, are we doing cardio or collapsing?”
And the medical world? It’s kind of collectively like: “Huh. That’s weird.”


What’s actually happening with your hormones? (skip if it starts feeling like biology class)


Perimenopause = hormone chaos. Estrogen and progesterone don’t just drop ... they fluctuate wildly. You can go from normal levels to postmenopausal lows and back again… in the same week. That’s why some days you feel amazing, and others you feel like a puffy rage monster in a brain fog.


Progesterone drops first. It’s your calming, balancing hormone -- and when it goes, anxiety, irritability, sleep issues, and PMS-like symptoms take the wheel. This is often the first sign of perimenopause.


Estrogen becomes unpredictable. Sometimes too low (cue hot flashes, dryness, mood swings), sometimes too high (hello bloating, heavy periods, breast tenderness). The rollercoaster makes your brain and body feel very confused.


Testosterone quietly declines. It doesn’t crash like estrogen or progesterone,  but it steadily drops, which impacts muscle mass, libido, confidence, motivation, and strength. You may not notice it right away, but over time you feel… flatter. Less drive. Less “you.”


Menopause = hormone flatline. Once you’ve gone 12 months without a period, estrogen and progesterone reach consistently low levels. Your body can function without them,  but not optimally unless you support your system.


Post-menopause, your adrenal glands and fat tissue take over. They produce small amounts of estrogen, progesterone, and testosterone. But if you're stressed, inflamed, or depleted? That backup system gets overwhelmed fast. (This is one reason managing stress and building resilience becomes non-negotiable.)


I love analogies -- Think of estrogen, progesterone, and testosterone like a group of expert chefs running your body’s kitchen. In perimenopause, the chefs start showing up late, forgetting the recipes, and throwing cayenne into the pancake batter. In menopause, they retire ... and now the interns (your adrenals and fat cells) are trying to keep the restaurant open with half the ingredients and no supervision. It’s possible, but you’ll need better systems, smarter nutrition, and a lot more support.


Here’s the real plot twist:



Perimenopause and menopause are often blamed for too much (“It’s just your hormones. Good luck!”) AND not blamed for enough (“Your labs are fine. It’s probably stress or aging.”). But the truth is that yes, your hormones are shifting. But also… your youthful hormones were masking metabolic chaos for years:

Undereating.
Over-stressing.
Lack of muscle.
Blood sugar roller coasters.
Sleep deprivation.
Nutrient depletion.


And now? It’s all showing.


What’s actually happening to your mitochondria?


Estrogen drops → energy production drops
Estrogen helps your mitochondria function. With less of it, energy tanks and oxidative stress climbs.

Inflammation creeps in
Hormonal chaos = cellular inflammation = slow repair + slower metabolism

Insulin sensitivity tanks
Your cells stop responding well to carbs, and blood sugar management gets harder

You lose lean mass (and mitochondria with it)
Muscle = mitochondria. Muscle loss = lower metabolic capacity.

Cortisol spikes, but recovery lags
You’re more stressed, more easily depleted, and less resilient.

Sleep suffers → mitochondria suffer
Night wakings = poor recovery = higher inflammation

Your nutrient needs skyrocket
Your cells need more B vitamins, magnesium, antioxidants, protein, and co-factors ... just to function normally.



What actually helps (and what I teach + guide you through in The Metabolic Edge):

• Short, metabolism-supportive strength training

• Blood sugar balance with protein-forward, satisfying meals

• Nervous system regulation (real tools that work in mom-life and other life chaos)

• Strategic supplements that support mitochondrial + hormonal health

• Smarter recovery (because rest is now mandatory, not optional)

• Real-life strategies that work in 2025, not 1998

Cat's out of the bag. Coming soon: The Metabolic Edge



This is exactly why I created The Metabolic Edge -- my brand-new signature membership where we rebuild your metabolism, energy, and resilience from the root up.


It’s for women in. their 30s, 40s, 50s and beyond navigating perimenopause, menopause, body composition and / or health struggles who want real strength, better brain power, more joy, and less dreaming of naps


Doors open VERY SOON. Keep an eye out.
Because you’re not broken. You’re just out of cellular alignment ... and we can fix that.


Stay tuned. This is going to change everything.

XO,
Tara

Are you "skinny fat"?

Why "skinny" is a scam ... the sneaky way your body could be holding onto excess fat.

First of all, just in case you're new around here, fat is IMPORTANT. The fat we eat. The fat we have on our body. Important! Helpful. Needed. Nothing I share is EVER about denying this fact or any kind of shaming. My goal is always to help you feel your best and optimize your health while achieving your body composition goals.

So ... have you ever been told you're "skinny fat"?

Ever feel like your body is playing an elaborate prank on you? You’re not technically overweight, but you also don’t feel strong, energized, or remotely like the thriving human you’re trying to be. Maybe your arms feel kind of squishy, your waistline isn’t where you’d like it, and despite eating what should be healthy and exercising, your body is just… not cooperating.

Welcome to the frustrating-but-fixable world of skinny fat -- where your body is holding onto fat while quietly ditching all the good stuff like muscle, bone density, and metabolic efficiency. And spoiler: this isn’t just about looks. It’s a major metabolic red flag.

What Exactly is “skinny fat”?

Skinny fat, or metabolically obese normal weight (MONW) (yes, science is just as rude as the internet), happens when you’re at a normal weight but have a higher body fat percentage than what's considered healthy — paired with lower muscle mass.

And here’s where it gets interesting -- people who store fat easily actually have a protective advantage. Their bodies make new fat cells to store excess energy safely. But if your body doesn’t do that well, fat has to go somewhere -- and that somewhere is inside your organs, muscles, and liver, where it wreaks absolute havoc. This is called ectopic fat storage, and it’s like stuffing a storage unit past capacity until the doors burst open. Only instead of an avalanche of Amazon impulse buys, it’s inflammation, insulin resistance, and metabolic dysfunction.

People with this type of fat storage tend to “look” fine longer -- but they get sicker faster. They don’t have the visual warning signs of weight gain, so by the time blood sugar, cholesterol, and hormone levels wave the red flag, metabolic damage is already well underway.

Signs this might be happening:

• You feel soft instead of strong, even though you work out.

• Your clothes fit weird -- somehow tight and loose at the same time.

• You don’t weigh much, but you struggle with stubborn fat.

• Your energy fluctuates wildly, and sugar cravings own you.

• You’ve been told you have blood sugar issues, high cholesterol, or inflammation, even though you’re “not overweight.”

"Ok, but what causes it?"

It’s not just about eating too much or skipping the gym -- this is a metabolic issue. Your body is constantly making decisions about what to store, burn, or break down based on input from food, movement, stress, the environment, sleep, temperature variability, etc. And if the wrong signals are being sent? Muscle loss and fat storage become your body’s default settings.

*Chronic dieting & undereating: If you’ve ever aggressively cut calories, your body may have responded by burning muscle instead of fat. Muscle is expensive to maintain, and if your body thinks famine is coming, it hoards fat instead while burning more of the "other stuff".

*Skipping strength training: Your body needs a reason to keep muscle otherwise it won't. If your workouts are mostly cardio, you’re not giving it that reason -- so it prioritizes fat storage instead.

*Low protein intake: Protein is the raw material for muscle. If you’re not eating enough, your body doesn’t have the building blocks to maintain or grow it.

*Blood sugar rollercoasters: If your meals spike and crash your blood sugar all day, insulin gets thrown off, fat storage gets prioritized, and your metabolism slows down.

*Chronic stress + poor sleep: High cortisol (hello, life) drives fat storage and muscle breakdown, especially in the belly area. If you’re constantly stressed and underslept, your metabolism is not thriving.

Let me introduce you to past-me: a person who exercised daily, ate "clean" (whatever that means!), and was somehow still dealing with a body that felt out of sync. I was exhausted, moody, and despite doing 'all the right things', I was very unwell!

Turns out, I had a VIP pass to metabolic dysfunction. PCOS, insulin resistance, prediabetes, and hypothyroidism -- a delightful cocktail of conditions making my body resistant to fat loss, prone to muscle loss, and perpetually tired.

I wasn’t just dealing with body composition issues, I was experiencing real metabolic dysfunction. And nobody had ever explained this to me. 

The shift happened when I stopped focusing on restriction and started focusing on metabolic health. I prioritized muscle, blood sugar balance, stress resilience, and supporting my metabolism instead of punishing it. And then? I became present me. :-) Much healthier in my 40s than I ever was in my 20s or 30s.

The good news is this is totally reversible, and you don’t have to give up carbs, fun, or your will to live.

1️⃣ Eat more protein: Aim for 1g per pound of your ideal body weight. Protein tells your body to hold onto muscle instead of breaking it down.

2️⃣ Strength train 3-4x / week: Muscle is your metabolic insurance policy. Give your body a reason to keep it.

3️⃣ Balance blood sugar: No solo carbs. Eat protein, fat and fiber alongside your carb intake. This reduces glucose spikes and prevents fat storage.

4️⃣ Prioritize sleep + stress Management: Blah blah blah. Easier said than done, right? But really important! Poor sleep and chronic stress drive muscle loss and fat storage. Fix these, and your metabolism will thank you.

5️⃣ Stop dieting: If your maintenance calories are too low (think 1,200-1,500), that’s a red flag. That’s not just “how your body is” -- it’s a sign your metabolism needs support.

6️⃣ Move more (not just workouts): Walking, stretching, kitchen dance parties, 10 air squats after meals ... small movements throughout the day matter just as much as workouts for fat loss and metabolic health.

Being “skinny fat” isn’t just about aesthetics ... it’s about longevity, energy, and feeling strong in your own body. If you’ve been struggling, your metabolism likely needs more support, not more restriction.

Let me know -- which of these steps surprised you the most? Want me to break any of them down further?

XO,
Tara

P.S. Something new is coming soon -- something built just for women who are done feeling weak, tired, and stuck. No diets. No nonsense. Just real results, real strategies, and a real community to help you make it happen. Stay tuned. 😉

The future of health coaching (and why this model ain't cuttin' it)

What if the missing piece in your health journey isn’t you ... but the outdated system that expects you to piece it all together alone?

Health Coaching Needs a Glow-Up

(Or at least a version that actually works)

Most people trying to improve their health, lose fat, or feel like a functioning human again are left cobbling together a team like they’re assembling the Avengers:

• A trainer for workouts

• A dietitian for food

• A doctor for labs

• A holistic doctor for more labs ... and supplements

• A therapist for mindset

• A coach for accountability

And yet, none of these people are actually talking to each other.

Your trainer doesn’t know your labs.
Your doctor doesn’t know your meals.
Your dietitian doesn’t ask about your sleep.
Your therapist doesn’t connect your blood sugar swings to your stress.

It’s like a giant, broken game of telephone. And guess who’s stuck trying to make sense of it all? You.

This is why so many people spin their wheels, following mismatched advice that makes them more confused, more exhausted, and somehow less healthy than when they started.

I think the future we want will need to include one person, all the pieces.


But I didn't want to wait around for a degree like that to appear out of thin air. So I Venn Diagrammed my education and experience to be complete enough that the separate circles and the overlapping spaces together allowed me to see the big picture.


I didn’t just get a nutrition certification and start handing out meal plans.

I didn’t just get a personal training certification and start programming workouts.

I’ve spent a lot of time in school -- nursing, more nursing, grad school, health coaching, personal training, nutrition coaching, diabetes educator training, psychology, a year-long behavioral change fellowship. Listing a bunch of it "outloud" feels ridiculous, but every piece of it has shaped how I work. There’s still no single path or degree that truly equips someone to do what I do with my clients. And that’s why I don’t regret any of it. It takes pulling from all these areas plus self-education to build an approach that actually connects the dots and gets real, lasting results that spans both body composition AND health optimization.

I spent decades studying, practicing, and refining an approach that actually connects the dots. Because no single system in your body exists in a vacuum.

Here's what this looks like in real life:

• Metabolic strategy: Not just weight loss, but optimizing hormones, energy, and body composition in a way that is actually sustainable.

• Medical detective work: Reading labs, connecting dots, and catching what practitioners often miss (which, spoiler alert, is a lot).

• Performance coaching: Habit change, mindset shifts, and environmental tweaks so your results actually stick and take you to the next level.

• Deep life transformation: Because health is not just about food and exercise. It is about everything.

The old model is keeping us stuck!

Most professionals are still working in silos, meaning:

• Your doctor tells you your labs are “normal,” but you feel terrible.

• Your trainer tells you to eat more protein, but your digestion is a disaster.

• Your nutritionist hands you macros but doesn’t mention stress, sleep, or hormones.

• Your coach gives you mindset hacks but doesn’t factor in how blood sugar swings are tanking your mood.

It can feel confusing, frustrating, impossible, not worth it for us as individuals.

Right now, if someone wants a truly integrated, personalized approach, they have to hope they stumble across someone who figured out how to piece it all together... and has all of the scopes of practice to be allowed to do so. Trainers aren't allowed to deep dive into nutrition with their clients in most regions. Doctors didn't get detailed nutrition, fitness or metabolism training in med school. Etc. Etc.

But this should be a degree path ... and the new standard! Because if you want real results, you don’t need six different specialists handing you conflicting advice or not taking one piece into consideration with the rest. You need one person who will think about how the whole machine works.

Not everyone can or wants to invest in 1:1 coaching (and my spots are very limited!). But that doesn’t mean you can’t start making big changes today.

1. Spot the missing links

Ask yourself:

• Are you dialed in on nutrition timing, balance and quality but ignoring stress?

• Only doing workouts but neglecting recovery?

• Managing blood sugar but not supporting digestion or gut health?

• Optimizing sleep but not hormones?

If your plan only focuses on one piece of the puzzle, you may very well be missing some things that could be game-changers.

2. Escape the generic health hamster wheel

Instead of:

• Eat less, move more → Try: Eating enough protein, fiber, healthy fats and knowing your intentional carb numbers to regulate blood sugar and hunger naturally.

• Just do more cardio → Try: Strength training and metabolic flexibility so your body burns more energy at rest.

• Follow this strict diet → Try: Learning how food actually works for your unique metabolism, hormones, and goals.

3. Fix the biggest thing holding you back

If you feel stuck, there is probably one major factor playing a bigger role than you think. A few common culprits:

• High stress – If your cortisol is chronically off, your metabolism is not happy.

• Poor sleep – You think you’re fine on six hours. Your hormones disagree.

• Protein imbalances – Eating too little or too much protein throws off satiety, blood sugar, and muscle retention.

• Mitochondrial dysfunction – You don’t have an energy problem. You have a cellular efficiency problem.

• Mineral deficiencies – Magnesium, potassium, iodine… low levels mean low energy, slow metabolism, and more cravings.

The bottom line:

You don’t need to chase extremes, and you don’t need to stay stuck! I built this method because it didn’t exist. But it needed to. It was the method I wish I had when i was dealing with 4+ chronic diseases at the same time ... before I reversed them naturally. And if you are looking for a smarter, more connected way to approach your health, I’d love to help.

What is the number one thing holding you back right now? Let’s talk!


XO,
Tara

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

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

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

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

• Peanut butter? Mostly fat

• Beans? Mostly carbs

• Most yogurts? More carbs than protein

• Cheese? Fat first, protein second

• Eggs? About equal amounts protein and fat

• Chickpea pasta? Mostly a carb

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

"Tara, why does it even matter?"

Protein is essential for:

• Building muscle and supporting metabolism

• Keeping energy levels stable (bye, afternoon crashes)

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

• Optimizing fat loss, recovery, and overall body composition

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

• Hungrier, even after meals

• Low-energy or sluggish

• Like you’re losing muscle instead of fat

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

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

What’s inside?

• Meal ideas with 30+ grams of protein

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

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

Grab it here

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

XO,
Tara

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

Your metabolism has a bedtime (but also… a meal time, a movement time, and a chill time)

Your metabolism has a bedtime (but also… a meal time, a movement time, and a chill time)

You know how toddlers turn into tiny, unhinged monsters when they skip a nap?

Yeah… your metabolism kinda does the same thing when your circadian rhythm is off.

And no, this isn’t just about getting morning sun and turning off screens at night (though… do that). Your circadian rhythm controls way more than you think:

⏰ When your body burns fat most efficiently
⏰ When your metabolism is firing vs. half asleep
⏰ How your blood sugar reacts to the same meal at different times
⏰ Why you might feel wired at night but sluggish all day
⏰ How well your body recovers from workouts
⏰ Even your cravings, inflammation, and aging process

If you feel like you’re doing everything right but your body still isn’t cooperating ... circadian rhythm might be the missing piece.

Good news: You don’t have to go full cavewoman to fix it.

I put together a free Circadian Reset Guide that breaks it all down so you can reset your body without flipping your whole life upside down.

Your mitochondria will thank you. 



XO,
Tara



P.S. The waitlist is open now for the May round of TRANSFORM: Body + Mind.


P.P.S. You might be more of a 1:1 coaching fan than a group course fan, so if you need my help, here's how that works.