Inside Out Health

In this episode, Tara breaks down the top five hidden blocks to better body composition—low deep sleep and under‑recovery, poor insulin sensitivity, not enough muscle, overeating "healthy" fats, and the "I come last" mindset—plus practical fixes you can start using right away.
 
RESOURCES:
Learn more about Tara here: http://taragarrison.com
Instagram: @coachtaragarrison @higher.coaching
Get 10% off Peluva minimalist shoe with coupon code COACHTARA here: http://peluva.com/coachtara
 
CHAPTERS:
00:00 – Solo intro: 5 biggest body comp blocks
00:45 – Sponsor: Peluva minimalist shoe ad
02:31 – Block #1: Under‑recovery and low deep sleep
07:00 – Fixing deep sleep: stress, nervous system, rituals
12:04 – Sleep environment: cool, dark, quiet room tweaks
13:31 – Night wakings, blood sugar drops, CGM insights
15:37 – Perimenopause, HRT and better sleep
21:40 – Block #2: Insulin resistance and labs that matter
27:33 – Fasting insulin ranges and getting more sensitive
34:23 – Block #3: Not enough muscle mass (why it matters)
41:31 – How to actually build more muscle and recover
41:57 – Block #4: "Eating healthy" but way too much fat
49:28 – Block #5: "I come last" mindset and boundaries
51:51 – Missing piece: fun, joy, play as real health
  
WORK WITH TARA:
Are You Looking for Help on Your Wellness Journey? Here's how Tara can help you:
TRY TARA'S APP FOR FREE: http://taragarrison.com/app
INDIVIDUAL ONLINE COACHING: https://www.taragarrison.com/work-with-me
CHECK OUT HIGHER RETREATS: https://www.taragarrison.com/retreats
 
SOCIAL MEDIA: 
Instagram @coachtaragarrison
TikTok @coachtaragarrison
Facebook @coachtaragarrison
Pinterest @coachtaragarrison
 
INSIDE OUT HEALTH PODCAST SPECIAL OFFERS:
☑️ Upgraded Formulas Hair Test Kit Special Offer: https://bit.ly/3YdMn4Z
☑️ Upgraded Formulas - Get 15% OFF Everything with Coupon Code INSIDEOUT15: https://upgradedformulas.com/INSIDEOUT15
☑️ Rep Provisions: Vote for the future of food with your dollar! And enjoy a 15% discount while you're at it with Coupon Code COACHTARA: https://bit.ly/3dD4ZSv

In this episode, Dr. Patrick Porter, Ashok Gupta, and Jack Savage explore with Tara how brain retraining, better sleep, targeted tech like BrainTap, and gentler stimulants with ingredients such as L‑theanine and medicinal mushrooms can calm an overstimulated nervous system and improve focus.
Dr. Patrick K. Porter, PhD, is an award-winning author/speaker and the founder of BrainTap®, the leader in technology-enhanced meditation. Dr. Porter pioneered the use of brainwave entrainment to improve clarity, sleep & energy, and remains at the forefront of scientific research. He founded BrainTap with the goal of making this technology accessible to everyone. BrainTap offers over 1800 original audio sessions in 12 languages and serves a worldwide user base with its mobile app and headset. 
Ashok Gupta is the mind behind The Gupta Program and a leading expert in the field of neuroimmune conditioned syndromes (NICS). Ashok is an internationally renowned Speaker, Filmmaker & Health Practitioner who has dedicated his life to supporting people through chronic illness, and achieving their potential.
As someone who's always had trouble focusing, Jack Savage was prescribed stimulants at the age of 5 until high blood pressure gave cause for serious concern. He quit cold turkey and started drinking lots of coffee. After 1-2 hours of ineffective energy, he'd crash or if he drank too much, he'd feel jittery and anxious. That's when he started researching biohacking, nutrition and functional mushrooms. Jack found that basically all mushrooms are magical, especially when combined with nootropics. This led him to the ingredients in Everyday Dose, which have allowed him to regain control of his life for the first time.


RESOURCES:
Learn more about Dr. Porter here: https://www.taragarrison.com/blog/drpatrickporter | Instagram: @braintaptech  @drpatrickporter
Learn more about Ashok Gupta here: http://www.guptaprogram.com/ | Instagram: @guptaprogram
Learn more about Jack Savage here: https://www.everydaydose.com/COACHTARA | Instagram: @everydaydose 
Get 10% off Peluva minimalist shoe with coupon code COACHTARA here: http://peluva.com/coachtara
Watch the full interview here:  Dr. Porter: https://www.taragarrison.com/blog/drpatrickporter
Ashok Gupta: https://www.taragarrison.com/blog/ashokgupta
Jack Savage: https://www.taragarrison.com/blog/jacksavage

 
CHAPTERS:
00:03 – Intro: survival mode and calmer brain
00:23 – Expert stack: Porter, Gupta, Jack from Everyday Dose
04:19 – Sponsor: Peluva barefoot shoes ad
07:12 – Aging and memory, elders and wisdom
08:26 – Pills vs lifestyle: energy, sleep, movement
08:52 – Dementia‑spectrum women's BrainTap study
10:54 – Diagnosis impact and 3×/day BrainTap protocol
11:58 – Morning SMR, coffee dependence, balance/vestibular
13:26 – Afternoon reboot, HRV, memory and focus
15:27 – Night delta session and flipped cortisol
15:46 – 39% neuroplastic change and "senior moments"
18:19 – Off the dementia spectrum and better balance
18:52 – Seminole College golf team and alpha waves
21:20 – BrainTap app vs headset, light and sound
24:00 – Brazil app‑only study vs opioids for pain
37:20 – Psilocybin‑like gamma patterns with BrainTap
44:59 – Everyday Dose coffee extract and low acidity
45:13 – Lion's mane, chaga, fruiting bodies vs mycelium
49:35 – L‑theanine in Everyday Dose and ADHD focus
 
WORK WITH TARA:
Are You Looking for Help on Your Wellness Journey? Here's how Tara can help you:
TRY TARA'S APP FOR FREE: http://taragarrison.com/app
INDIVIDUAL ONLINE COACHING: https://www.taragarrison.com/work-with-me
CHECK OUT HIGHER RETREATS: https://www.taragarrison.com/retreats
 
SOCIAL MEDIA: 
Instagram @coachtaragarrison
TikTok @coachtaragarrison
Facebook @coachtaragarrison
Pinterest @coachtaragarrison
 
INSIDE OUT HEALTH PODCAST SPECIAL OFFERS:
☑️ Upgraded Formulas Hair Test Kit Special Offer: https://bit.ly/3YdMn4Z
☑️ Upgraded Formulas - Get 15% OFF Everything with Coupon Code INSIDEOUT15: https://upgradedformulas.com/INSIDEOUT15
☑️ Rep Provisions: Vote for the future of food with your dollar! And enjoy a 15% discount while you're at it with Coupon Code COACHTARA: https://bit.ly/3dD4ZSv
 
If you loved this episode, please leave a review!
Here's how to do it on Apple Podcasts:
Go to Inside Out Health Podcast page: https://podcasts.apple.com/us/podcast/inside-out-health-with-coach-tara-garrison/id1468368093
Scroll down to the 'Ratings & Reviews' section. Tap 'Write a Review' (you may be prompted to log in with your Apple ID). Thank you!

Here are the amazing 3 women's health experts on today's show:
Esther Blum is the bestselling author of Cavewomen Don't Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. She is credentialed as a registered dietitian, a certified dietitian-nutritionist and a Certified Nutrition Specialist (CNS), the certification from the Board for Certification of Nutrition Specialists (BCNS). 
Dr. Maria Sophocles is as a board-certified gynecologist, sex therapist, leading menopause expert, and a popular TED talk speaker. She has taught clinicians this technology on five continents. Her Princeton clinic and virtual practice serves 30,000 women in the US and globally. 
Dr. Lisa Pomeroy is a traditional naturopath with extensive training in functional medicine, lab test interpretation, and gut microbiome balancing through the Kalish Institute, The Microbiome Restoration Center, Functional Diagnostic Nutrition (FDN), and other organizations. In addition to being a graduate of the Kalish Institute Mentorship Program, Lisa is a Certified Microbiome Analyst.
In this episode, Esther Blum, Dr. Maria Sophocles and Dr. Lisa Pomeroy unpack perimenopause with practical insights on hormones, gut health, and HRT so women can make safer, more empowered choices in midlife.
 
RESOURCES:
Learn more about Esther Blum here: http://www.estherblum.com/ | Instagram @gorgeousesther
Learn more about Dr. Maria Sophocles here: https://mariasophoclesmd.com/ | Instagram: @mariasophoclesmd 
Learn more about Dr. Lisa Pomeroy here: https://www.pomeroyinstitute.com/ 
Get 10% off Peluva minimalist shoe with coupon code COACHTARA here: http://peluva.com/coachtara
 
CHAPTERS:
00:00 – Expert stack intro: 3 perimenopause powerhouses
01:45 – Sponsor: Peluva barefoot shoes ad
03:30 – Alcohol, estrogen spikes and brutal perimenopause symptoms
05:55 – Caffeine, stress and finding calmer nervous system energy
06:55 – Gut, estrobolome and stomach acid in perimenopause
10:40 – PPIs, bone density and hot-flash relief
12:50 – Client story: healing H. pylori, bad breath, hot flashes and sleep
14:45 – HRT basics, "bio-identical" myths and finding a real menopause expert
23:00 – Why midlife hormone clinics, pellets and "optimization" can mislead
29:30 – Gut–hormone signatures, beta-glucuronidase and estrogen recirculation 
 
WORK WITH TARA:
Are You Looking for Help on Your Wellness Journey? Here's how Tara can help you:
TRY TARA'S APP FOR FREE: http://taragarrison.com/app
INDIVIDUAL ONLINE COACHING: https://www.taragarrison.com/work-with-me
CHECK OUT HIGHER RETREATS: https://www.taragarrison.com/retreats
 
SOCIAL MEDIA: 
Instagram @coachtaragarrison
TikTok @coachtaragarrison
Facebook @coachtaragarrison
Pinterest @coachtaragarrison
 
INSIDE OUT HEALTH PODCAST SPECIAL OFFERS:
☑️ Upgraded Formulas Hair Test Kit Special Offer: https://bit.ly/3YdMn4Z
☑️ Upgraded Formulas - Get 15% OFF Everything with Coupon Code INSIDEOUT15: https://upgradedformulas.com/INSIDEOUT15
☑️ Rep Provisions: Vote for the future of food with your dollar! And enjoy a 15% discount while you're at it with Coupon Code COACHTARA: https://bit.ly/3dD4ZSv
 
If you loved this episode, please leave a review!
Here's how to do it on Apple Podcasts:
Go to Inside Out Health Podcast page: https://podcasts.apple.com/us/podcast/inside-out-health-with-coach-tara-garrison/id1468368093
Scroll down to the 'Ratings & Reviews' section. Tap 'Write a Review' (you may be prompted to log in with your Apple ID). Thank you!

Kristin Weitzel is a force of nature: a master of both strategic brilliance and soulful transformation.
With two decades of experience building Fortune 500 brands—she's helmed multi-million-dollar campaigns and orchestrated world-class consumer experiences. But her deepest work began when she turned her experiential mastery inward, applying the same curiosity, drive, and devotion to the human experience.
Now, as an expert who speaks on global stages, the founder of SHERPA Breath & Cold, and host of the WELLPOWER Podcast, Kristin has become a trusted leader in health optimization, nervous system regulation, and biohacking.
She's certified hundreds of coaches and wellness professionals across North America through the SHERPA instructor program, while also coaching professional athletes, high-performers, and those seeking to reclaim power, peace, and physiological resilience.
What makes her rare is the fusion: science-backed expertise and somatic depth, tactical strategy and ritual, high-performance rigor and heart-centered presence. From boardrooms to saunas, sacred spaces to podcast studios, Kristin invites people to remember who they are and rise into the leader they came here to be.
In this episode, nervous system coach Kristen Whitsell joins to share how breathwork, cold exposure, psychedelic‑assisted therapy, and IFS/shadow work helped her transmute deep anxiety, grief, and trauma into resilience, self-love, and powerful tools for midlife women to regulate their nervous systems and reclaim their full, authentic power.
 
RESOURCES:
Learn more about Kristin Weitzel here: http://sherpabreathandcold.com
and here: https://www.wellpower.life/ 
Instagram: @kristinweitzelofficial
Get 10% off Peluva minimalist shoe with coupon code COACHTARA here: http://peluva.com/coachtara
 
CHAPTERS:
 00:00 – Kristen Whitsell intro & bio highlight
02:09 – Sponsor: Peluva barefoot shoe ad
03:55 – Kristen's work & nervous system focus
06:02 – From dancer to nervous system coach & deep breakup grief
09:57 – Shadow work, IFS parts, and hypervigilance superpowers
16:00 – Psychedelic-assisted therapy, MDMA, and integration training
39:48 – Cold exposure, depression, and building resilience through discomfort
49:50 – IFS teaching, inner parts, and practical client exercises
60:53 – Practical cold plunge guidelines, temps, timing, and tools
01:02:00 – Sherpa Breath & Cold offerings, client success, and host sign‑off
 
WORK WITH TARA:
Are You Looking for Help on Your Wellness Journey? Here's how Tara can help you:
TRY TARA'S APP FOR FREE: http://taragarrison.com/app
INDIVIDUAL ONLINE COACHING: https://www.taragarrison.com/work-with-me
CHECK OUT HIGHER RETREATS: https://www.taragarrison.com/retreats
 
SOCIAL MEDIA: 
Instagram @coachtaragarrison
TikTok @coachtaragarrison
Facebook @coachtaragarrison
Pinterest @coachtaragarrison
 
INSIDE OUT HEALTH PODCAST SPECIAL OFFERS:
☑️ Upgraded Formulas Hair Test Kit Special Offer: https://bit.ly/3YdMn4Z
☑️ Upgraded Formulas - Get 15% OFF Everything with Coupon Code INSIDEOUT15: https://upgradedformulas.com/INSIDEOUT15
☑️ Rep Provisions: Vote for the future of food with your dollar! And enjoy a 15% discount while you're at it with Coupon Code COACHTARA: https://bit.ly/3dD4ZSv
 
If you loved this episode, please leave a review!
Here's how to do it on Apple Podcasts:
Go to Inside Out Health Podcast page: https://podcasts.apple.com/us/podcast/inside-out-health-with-coach-tara-garrison/id1468368093
Scroll down to the 'Ratings & Reviews' section. Tap 'Write a Review' (you may be prompted to log in with your Apple ID). Thank you!

Dori Lewis is a licensed psychotherapist, clinical supervisor, and co-founder of Elemental Psychedelics.
She is also the owner of Reflective Healing Center in Fort Collins, Colorado, a psychotherapy group practice and licensed healing center specializing in psychedelic-assisted therapy, including ketamine and psilocybin, as well as integration therapy and transpersonal psychotherapy. 
Dori is a licensed Natural Medicine Clinical Facilitator in Colorado and serves as a clinical consultant in mushroom medicine work.
With over a decade of clinical experience, Dori integrates transpersonal psychology, depth-oriented therapy, and psychedelic-assisted modalities within a relational framework that centers the therapeutic alliance. She has facilitated more than 100 ketamine sessions, over 200 psilocybin sessions, and numerous group ceremonies, bringing both clinical rigor and experiential depth to her work.
In this episode, Tara and psychedelic therapist Dori Lewis explore psilocybin and MDMA for trauma and PTSD, unpacking Trump's new executive order, iboga vs. ibogaine, and how to approach mushroom medicine safely and integratively.
RESOURCES:
Learn more about Dori here: https://www.elementalpsychedelics.com/
Get 10% off Peluva minimalist shoe with coupon code COACHTARA here: http://peluva.com/coachtara
 
CHAPTERS:
00:00 – Dori's bio (psychedelic therapist)
01:49 – Sponsor: Peluva barefoot shoe ad & discount code
03:35 – Why this is a timely mushrooms episode: Trump executive order and future of psychedelic medicine (MDMA, psilocybin, ibogaine, LSD)
05:25 – Host's family trauma, PTSD, and how MDMA helped her deepest wounds
08:18 – MDMA trials for veterans, attachment trauma, and why "inner healing intelligence" matters
12:01 – Iboga vs ibogaine, risks, medical oversight, and whole‑plant vs extracts (cannabis, synthetic psilocybin)
24:38 – Dori's personal history with mushrooms, early bad trip, MDMA/LSD, and learning to work safely with psilocybin
42:09 – Mushrooms as "clarity": onion‑layer healing, trusting the medicine, and mindset shifts over many journeys
51:30 – Client success & how to work with Dori
 
WORK WITH TARA:
Are You Looking for Help on Your Wellness Journey? Here's how Tara can help you:
TRY TARA'S APP FOR FREE: http://taragarrison.com/app
INDIVIDUAL ONLINE COACHING: https://www.taragarrison.com/work-with-me
CHECK OUT HIGHER RETREATS: https://www.taragarrison.com/retreats
 
SOCIAL MEDIA: 
Instagram @coachtaragarrison
TikTok @coachtaragarrison
Facebook @coachtaragarrison
Pinterest @coachtaragarrison
 
INSIDE OUT HEALTH PODCAST SPECIAL OFFERS:
☑️ Upgraded Formulas Hair Test Kit Special Offer: https://bit.ly/3YdMn4Z
☑️ Upgraded Formulas - Get 15% OFF Everything with Coupon Code INSIDEOUT15: https://upgradedformulas.com/INSIDEOUT15
☑️ Rep Provisions: Vote for the future of food with your dollar! And enjoy a 15% discount while you're at it with Coupon Code COACHTARA: https://bit.ly/3dD4ZSv
 
If you loved this episode, please leave a review!
Here's how to do it on Apple Podcasts:
Go to Inside Out Health Podcast page: https://podcasts.apple.com/us/podcast/inside-out-health-with-coach-tara-garrison/id1468368093
Scroll down to the 'Ratings & Reviews' section. Tap 'Write a Review' (you may be prompted to log in with your Apple ID). Thank you!