Let’s talk about fat that feels stuck.
You’re eating "clean" (and in a very slight deficit). Hitting your steps. Lifting weights. Drinking your mineral water like it’s your job. You’re seeing changes in some places, but other areas are giving you radio silence.
The backs of your arms still feel rubbery. Your lower back / sides won’t budge. Your belly? Ugh, don’t even start.
And your brain spirals…
Is it hormones? Is your metabolism broken? Do you need to fast harder? Train more? Detox your soul?
But what if this isn’t about pushing harder? What if (in some cases) the issue isn’t about effort… it’s about access?
Now, pause. Because this is where we can so easily take a detour and start slapping a label on everything. Humans are funny like that ... we’d often rather believe something is "wrong" with our tissue than accept we need more time or consistency. So hear me loud and clear: Not all fat is fibrotic.
Not all slow-progress areas are a fascia emergency. And most of the time, a slight calorie deficit (no need to count), consistent lifting, proper sleep, and blood sugar balance WILL move the needle.
But for some of us, especially if you’ve had inflammation, trauma, hormonal chaos, chronic (like way more than most) stress, or lymph issues… that tissue may become physically bound up. That’s what we call fibrotic fat.
Think of it like this ... normally, fat is soft. It moves, it jiggles, it warms up with circulation. It’s a little metabolically active. But fibrotic fat gets tangled in stiff collagen fibers. It feels dense. Cool to the touch. Resistant to change. Like trying to burn a marshmallow that’s been stuffed inside a dry sponge. Not impossible. But you’ve got some un-packing to do first.
This has been really personal for me lately because I’m navigating lymphedema in one foot ... which has developed into fibrosis. And even though it’s not a typical fat-loss struggle, the protocols I use to soften and support that tissue overlap massively with what I’d use for someone with fibrotic fat from inflammation or estrogen dominance.
I’m not doing 57 things a day to deal with it. That would require a team and a nanny and probably an entirely different zip code. But I am doing a few of these each day ... and they’re making a huge difference in how my body feels, flows, and functions.
So let me give you the tour. Every day, I pull from this toolkit:
Walking
Infrared sauna
Strength training
Endurance cardio
HIIT
Hydration with minerals (I love this and this for higher sodium and this I use most for when I want less sodium)
Vibration plate
Castor oil on my foot and / or over my liver (I have a pack to put it on and tie it around me too)
Dandelion root tea (I open tea bags and steep in this instead of the bags)
Compression boots (these things help WAY more than I wish they did, haha, b/c I don't find them too pleasant but darn it, do they work!)
Sunshine
Grounding
Red light / infrared light on my foot and over liver (I also use for face, over thyroid, any area that needs special attention that day. I use it for every freaking thing. My whole family does. Full disclosure: I'm an affiliate for them)
Legs up on the wall
Open lymph drainage points
Dry brush
Manual fascia work (myself, have yet to get this done professionally)
Cupping
Rebounders are great too, but we are between them right now as our last got lost in the flood a few years back
None of this is “woo.” It’s deeply rooted in physiology. Once fascia becomes stiff, blood flow drops. Nutrients and oxygen can’t get in. Mitochondria can’t function. Detox slows. Hormones misfire. And your fat-loss plan suddenly feels like it’s bouncing off a brick wall (if it's fibrotic). Important to note: I added links where I could grab them but many of these tools are FREE or very low cost. No need to EVER feel like you need to buy something or won't be able to make progress without a purchase. NOT true.
So we wake the tissue up. We soften it. We bring flow back. Then and only then ... do our usual strategies start working again.
But here’s the question I always get next:
“How do I know if I actually have fibrotic fat?”
Glad you asked! ;-) I always recommend having the conversation with your healthcare providers, but to start to gather more info ...
1. The Pinch Test:
Pinch the area in question ... belly, back of arms, inner thigh. If it feels rubbery, dense, or like it barely separates from the muscle underneath, it could be fibrotic. Now pinch somewhere that’s almost never fibrotic (like your forearm or cheek). That’s your control group. Normal fat should feel soft and squishy.
2. The Glide Test:
Can you gently glide the skin side-to-side over the muscle? Healthy fascia glides easily. Fibrotic tissue? Feels stuck. It doesn’t want to move. It's normal for the fat layer to be thicker in other areas! That's not what we're looking for. We're looking for adhesions here.
3. The Temp Test:
After a workout, sauna, or even just being warm… does that area stay noticeably cooler or pale compared to the rest of your body? Blood flow = heat. If it’s not warming up, it’s not circulating well.
4. The Bounce-Back Test:
Fat should feel like a marshmallow, not a dried-out sponge. If it feels firm, weirdly dry, or like it’s “locked in,” that might be fibrotic tissue.
5. Your History:
Chronic stress, years of yo-yo dieting, estrogen dominance, trauma (physical or emotional), low hydration, perimenopause, injury, inflammation, surgery ... these all increase your odds. If you check more than a few boxes here AND you’re also seeing signs above, it’s something to consider.
But remember, don’t go hunting for problems that aren’t there.
Fibrotic fat isn’t the default. It’s not an excuse for every slow area. It’s just something to know about if you feel like you’re doing everything and one zone still won’t play nice.
This is the kind of nuance we dive into in The Metabolic Edge. Because surface-level advice is everywhere. And it’s usually either “eat less, move more” or “detox your chakras and hope for the best.” I live in the middle. Where science meets strategy meets real life. We talk fascia, hormones, metabolism, mitochondria, nervous system health, nutrition, meals, workouts and how to actually get unstuck in a way that feels doable ... even with kids, a crazy schedule, lymphedema, or a trampoline-less life.
If you’re ready to stop guessing and start solving, I’d love to have you inside. Join us here.
And whether you do or don’t, remember this ...
Stuck doesn’t mean broken. Dense doesn’t mean doomed. And slow doesn’t mean it’s not working. Your body is paying attention. Now it’s your turn.
XO,
Tara
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
What does your nervous system have to do with fat loss?
The real fat loss MVP
Ever wonder why some days you’re crushing your health goals and other days you’re staring at the pantry like it owes you answers? Turns out, your nervous system might be the culprit. Your body is like a thermostat, working overtime to keep everything balanced. But if your nervous system is stuck in “fight or flight” mode, that thermostat gets about as reliable as Wi-Fi in the middle of nowhere. Suddenly, fat loss is harder, sleep is a joke, and energy feels like a mythical creature.
The other morning, after dropping my daughter off somewhere, I was ready to come home and work out. Or so I thought. Instead of feeling pumped, my brain was hosting a nonstop to-do list rave and I felt like I’d already run a marathon -- except the only thing I’d sprinted for was coffee. So, before jumping into leg day, I decided to press pause and do some deep belly breathing. Picture me in my kitchen, mid-breath, while my son asked why I was “pretending to be a balloon.” A couple of minutes later, the fog lifted and I felt like a functional human again. My workout? Way better than it would have been. My mood? No longer resembling a stressed-out squirrel. I tapped into the breath ... the only function that's automatic, yet we can take conscious control of it anytime. It's like a bridge to our nervous system that we have access to 24/7.
When your body senses stress, your autonomic nervous system flips into survival mode. This is great if you’re being chased by a bear -- not so much when the “threat” is your inbox or something. Chronic stress cranks up cortisol, spikes blood sugar (even with no food on board), slows digestion, and tells your body, “Hey, let’s store some fat for that famine (that we’re definitely not in).” It also makes your metabolism as efficient as a floppy disk. (Am I aging myself?) But here’s the plot twist -- you can hack your nervous system to shift out of “fight or flight, freeze or fawn” and into “rest and digest, safe and social,” where your body actually wants to cooperate with you. And where fat is the preferred source to burn for fuel.
Enter your vagus nerve -- the MVP of calming your system. Stimulating it is like hitting the reset button on your brain and body. Start your morning with five slow, deep, nasal breaths with long exhales. Hum your favorite song while you cook. Sip warm tea and actually taste it instead of scrolling Instagram. If you’re feeling bold, finish your shower with 30 seconds of cold water. Yes, it’s awful at first, but so is the idea of living stressed forever. These all help build your resilience or tolerance to stress so that it's not so easy to slip into fight or flight as time goes on. This feels so much more calming but for those of you whole only care about things related to fat loss (I see you), you should know this is also a way to increase the amount of time you spend in fat-burning mode each day as well as the maximum fat burning potential you have each day.
Curious about the nuance about how this ties into fat loss, better energy, and finally feeling like the healthiest version of yourself? I’m diving deeper into this in my upcoming round of TRANSFORM: Body + Mind, starting soon. In fact, I've added a brand new learning module all about shifting your mindset forever (who ARE you with all that peace and hope?!) and nervous system regulation. I'm pretty sure it's the reason I have more returning TRANSFORMERS than usual for this round. That and the fact that returning TRANSFORMERS get 50% off. ;-)
Want a sneak peek? Hit reply and tell me your go-to stress-busting ritual. Bonus points if it’s gotten a funnier reaction than mine.
Tomorrow is the last day to sign up for this round. Only running this course 2 more times in 2025.
XO,
Tara
5 unusual tips for fat loss now
So you wanna lose some excess body fat?
(If you don't want to "lose weight" or "tone up" at all, then you might wanna skip this one and come party with us again next week.)
The planners tell me they are wishing their Summer weight loss plan worked better ... or that the results stayed and many others have just about decided to give up on their goals until the New Year. Problem is, every 1200 calorie diet, Optavia, diet pills, daily bootcamp classes or endless treadmill time are all risk factors that unfortunately can lead to chronic disease and / or autoimmunity years and decades in the future ... plus weight loss resistance which is the exact opposite of what the goal was.
Luckily, we know more now and we can evolve our strategies accordingly (even though most people will be continuing to use misinformed and outdated tactics for way longer than I'd like to even imagine).
Fat loss happens best when we work within what we know to be optimal fat loss conditions. This means we're aiming to lose excess body fat but not more (not muscle mass or bone...) so it requires a specific pace. Go too fast and you're losing weight for sure, but not the kinda weight you want to be losing. Here are some tips:
1) Eat more at mealtimes. I know if you want to lose weight, you think a 350 calorie meal is superior to a 600 calorie meal. I'm not a fan of counting calories but to more easily paint this picture, stay with me here. If you eat the 350-calorie meals, 1 of 2 things will happen -- 1, you'll end up being so hungry later that night, on the weekend, on holidays, or vacations that you'll feel yourself losing control around food and overeating. Or if you're so darn stubborn and manage not to ever overeat, your metabolic rate will drop in order to compensate. This means your thyroid will probably become sluggish, you might feel colder, weak, fatigued, low libido, and you will begin gaining weight with much less calories than you used to. Your goal here is to eat meals big enough and balanced enough that they keep you nice and satiated for at least 4 hours.
2) Be mindful of blood sugar. Yes, energy in energy out matters for weight loss. Also true ... not all weight lost is the same. If you want to maximize FAT loss, you need to make sure you are not riding the blood sugar rollercoaster all day everyday. This means you eat protein, fat and fiber at every single meal. It means you keep carb intake moderate. It means you understand that it's best to not eat carbs alone (no bananas or coffee with sugar on your way out the door). It also means that you understand we have an upper limit to what we can use before it gets stored away as fat. Keep carbohydrate-containing meals to 25-35g net carbs if you're a woman (35-50g net carbs for most men). More than that and you'll likely be storing the extra as fat. A "healthy" acai bowl or green juice can often contain 50-100+ grams of carbs / sugar! "Healthy" can be deceiving.
3) Pick up weights. Weightlifting burns more calories than cardio. "What Tara? I always heard it's the opposite!" Well yes, if you're looking at it in a short-sighted way. Cardio tends to burn more calories in that one exercise session compared to a similar length session of weightlifting. However, the extra calorie burn stops when you stop moving with cardio. Yet when you increase your muscle mass by strength training, your metabolic rate for THE ENTIRE DAY, NIGHT, AND EVEN REST DAYS is elevated. Keep your cardio in because you love your lungs and heart and being alive. But it's not a great exercise focus for fat loss goals. Strength training is.
4) Move your body. Walking isn't your exercise (unless you're walking at a pace that makes it hard to carry out a conversation), but hopefully it's still a part of your days! Yes, even as our days get shorter and colder. We need our exercise (cardio, strength) and then we need our active lifestyle too (walking, gardening, dancing, yoga, playing tag with the kids or grandkids, standing while watching that live music or game, carrying groceries in.) By making the non-exercise parts of your day more active, you will notice a WAY bigger boost in your metabolic rate.
5) Daily sunshine and grounding. When we have excess body fat stored up in an amount that's more than optimal health levels and want to do something about that, we need to be thinking about improving our energy usage. We lose fat when we use it up. We use it up when better and more quickly when the batteries of our cells -- our mitochondria -- are abundant and in great working order. Heat and cold exposure help with this, so there are bonus tips. ;-P But also getting your skin to come in contact with the Earth everyday. Ideally for nice chunks of time as we're really evolved to be outdoors mostly, but anything is better than nothing! If you're currently inside all day, you can start by committing to 5 minutes outdoors, standing in the grass barefoot and go up from there. This "charges" your cell's batteries in a way that allows them to utilize more energy / fuel / food. Meaning, this will improve your metabolic health and help with fat loss efforts. If it's in the budget, you could consider getting a grounding bedsheet or grounding mat for some grounding benefits in your home / while you're in bed at night. Here are the ones we have. (You can use code GWTARA for 10% off). I still prioritize getting my bare feet on the Earth often, but getting a bonus 7+ hours of grounding while in bed / asleep is wonderful. No EMFs. Just plugs into the grounding port only (bottom hole) of any 3-prong electrical outlet.
And a bonus one that didn't make the list because it's not unusual is .... SLEEP. It's arguably the most important as it will influence all the rest.
Which of these are you already doing? Which will you be focusing on? Hope you found this helpful! Please note ... this is 1 tiny sliver of the types of things we discuss in much greater detail in my 28-day metabolism-boosting course, TRANSFORM: Body + Mind. The next round starts in January. If you're interested in learning more, check out the link and hop on the waitlist for any special offers and a discount code when the cart opens.
XO,
Tara
P.S. I've been working hard on something for you and it's almost ready! For those who are patiently waiting for the next round of TRANSFORM and want to get the ball rolling in the meantime or who have been looking for metabolic help on a smaller budget, stay tuned. I'll be sharing details soon! ;-)