{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Ep 294 - Tough love on how to stop night time munchies plus more","description":"In this episode of The Life Transformer Q&amp;amp;A, Tara answers questions on staying on track during busy adjustment periods, preserving strength and hitting protein when time is tight, sleep and fatigue around perimenopause, buying a walking pad, returning to exercise after leg surgery, and stopping nighttime binging in the darker months. She shares simple \u201clower the bar\u201d strength moves, high\u2011protein food examples, basic supplement tips (vitamin D, omega\u20113, creatine), practical walking\u2011pad criteria (portability, weight, price, Tara recommends the DearRun model she tested), bedtime wind\u2011down strategies, and firm but compassionate advice on discipline and habit consistency to avoid seasonal weight creep. &amp;nbsp; What You Will Learn In This Episode:   Prioritise food and protein during busy periods, add short body\u2011weight strength when possible   Quick at\u2011home moves to maintain muscle (squats, lunges, press\u2011ups)   Protein sources that help you stay full: chicken, tuna, eggs, salmon, tofu, Skyr\/cottage cheese   How to choose a walking pad: portability, weight, foldability and value   Sleep and winding\u2011down tips: routine, reduce screens, journaling or guided breathing   And More   &amp;nbsp; How To Contact Tara Hammett:   tarahammett.com   Facebook   &amp;nbsp; ","author_name":"The Life Transformer Show","author_url":"https:\/\/tarahammett.com\/","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/38829665\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/item\/38829665"}