93: Q&A: Body Recomp, Progress Plateaus, Period Problems & Protein That Doesn’t Suck
Body Recomp, Overtraining & The Truth About Your Protein Goals
Are you actually overtraining or just being dramatic? Tara answers your burning questions about body recomposition, progress plateaus, period problems, and getting enough protein without gagging on dry chicken.
Ever wonder if you're actually overtraining... or just being dramatic? Or whether your protein goals are realistic, or completely made up? Same. In this week's Q&A episode, Tara's diving headfirst into all the juicy questions you've been sending in, and she's not holding back.
From sore muscles and toe yoga (yes, really) to her real-life workout split and what to do when your period disappears but you still want to build muscle, this episode is packed with the kind of real talk you actually need. No fluff. Just practical stuff you can try this week.
Are You Actually Overtraining?
Let's start with the big one: overtraining. Most of us have zero idea if we're overdoing it or if we just had a rough week. Tara breaks down the overtraining symptoms that most people ignore, and trust me, they're not what you think.
Spoiler: feeling tired after a workout doesn't automatically mean you're overtraining. But there are red flags worth paying attention to. Things like constantly feeling exhausted, your performance tanking instead of improving, sleep going to shit, or your mood being all over the place. These are your body's way of saying "hey, maybe chill out a bit."
The truth? Training should support your life, not drain the hell out of you. If you're constantly wrecked and can't recover between sessions, something needs to shift, whether that's scaling back volume, prioritizing sleep, or taking recovery seriously instead of treating it like an afterthought.
Strength Training in Your 30s (Without Chasing PRs)
Here's something refreshing: Tara talks about how she approaches strength training in her 30s and why she's not chasing PRs right now. And honestly? This is the mindset shift we all need.
It's easy to get caught up in the "more weight, more reps, more everything" mentality. But sustainable strength training isn't about constantly grinding yourself into the ground. It's about showing up consistently, moving well, and actually feeling good in your body.
That doesn't mean you're not working hard, it just means you're working smart. Progressive overload still matters, but it doesn't have to mean hitting a new one-rep max every month. Sometimes progress looks like better form, more controlled reps, or just feeling stronger in your daily life.
The Real Talk on Protein (Without the Dry-Ass Chicken)
Let's be honest: protein goals can feel overwhelming. And if you're trying to hit your numbers with nothing but dry chicken breast and protein shakes, you're gonna burn out fast.
Tara shares practical tips for getting in more protein without wanting to gag. Think: varying your sources, finding proteins you actually like eating, and not stressing if you don't hit your exact macro every single day. Consistency matters more than perfection.
Some protein-rich foods worth rotating in: Greek yogurt, cottage cheese, eggs (so many ways to prep these), ground turkey or beef, salmon, tofu, edamame, and yes, protein powder when it works for you. The goal is to make it sustainable, not miserable.
Body Recomposition 101: Can You Really Lose Fat and Gain Muscle at the Same Time?
Short answer: yes. But it's not as straightforward as most people think.
Body recomposition, losing fat while building muscle, is absolutely possible, especially if you're newer to lifting or returning after time off. But it requires patience, consistency, and realistic expectations. You're not going to see dramatic changes week to week.
The keys? Adequate protein intake (there's that protein talk again), progressive strength training, being in a slight calorie deficit or at maintenance, and giving your body time to actually adapt. We're talking months, not weeks. But when you nail it, the results are worth it: you look leaner, feel stronger, and your body composition shifts in ways the scale won't always reflect.
The Body Recomp and Period Connection
Here's something that doesn't get talked about enough: what happens when your period disappears but you still want to build muscle.
Losing your period (amenorrhea) is a sign that something's off, whether it's undereating, overtraining, high stress, or a combination. And while you might still be able to gain some muscle in the short term, it's not sustainable or healthy long-term.
Your hormones play a massive role in recovery, muscle growth, and overall health. If your cycle's gone MIA, that's your body waving a giant red flag. Prioritize getting your period back first, this might mean eating more, training less, managing stress better, or all of the above. Your gains will still be there when you're properly fueled and recovered.
Foot Health Is Sexy: Toe Yoga and Ankle Mobility
Okay, hear Tara out on this one: foot health matters. Like, really matters.
Most of us have spent years cramming our feet into restrictive shoes, and it shows. Poor ankle mobility and weak feet can mess with your squat depth, your balance, and even your knee and hip health.
Enter: toe yoga and barefoot shoes. Toe yoga (yep, it's a thing) helps you reconnect with the muscles in your feet and improve toe mobility. Barefoot shoes or minimalist footwear let your feet move the way they're designed to, strengthening all those small stabilizing muscles.
Will it transform your lifts overnight? No. But over time, better foot and ankle mobility can improve your movement quality across the board, and that's sexy as hell.
Training Should Support Your Life
Here's the bottom line that Tara keeps coming back to: your training should make your life better, not harder.
If you're constantly exhausted, dreading your workouts, or feeling like you have to choose between fitness and actually enjoying your life, something's gotta give. Sustainable fitness isn't about grinding 24/7, it's about finding a rhythm that lets you feel strong, capable, and energized.
That might mean training fewer days per week. It might mean prioritizing sleep over that extra cardio session. It might mean eating more to support your goals instead of under-fueling and wondering why you're not seeing results.
Key Takeaways
Whether you're trying to lift heavier, feel better in your body, or just not feel completely wrecked after every workout, here's what to remember:
Overtraining symptoms are real, pay attention to recovery, sleep, and mood
You don't have to chase PRs to make progress in your 30s and beyond
Protein goals matter, but make them sustainable with foods you actually enjoy
Body recomposition takes time, patience, and consistency
Your period is not optional, if it's missing, address it before pushing harder
Foot health and ankle mobility matter more than you think
Training should support your life, not drain you
Ready to figure this fitness thing out without the bullshit? Whether you need structured programming, accountability, or just someone in your corner who gets it, check out Broads 1:1 coaching and let's do this together.
What's one thing from this episode you're going to try this week? Tag us on Instagram @broads.podcast and let us know what resonated with you.
For more no-BS fitness content, follow @taralaferrara and check out the full Broads podcast library for 90+ episodes covering everything from strength training to hormone health.
