Sky Therapeutics

10/09/2025

References:

Cleveland Clinic. (n.d.). Intermittent fasting for women: What to know before you try it. https://health.clevelandclinic.org/intermittent-fasting-for-women

Hopkins Medicine. (n.d.). Intermittent fasting: What is it and how does it work? https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371–393. https://doi.org/10.1146/annurev-nutr-071816-064634

Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., Villaseñor, A., Sears, D. D., Marinac, C. R., & Gallo, L. C. (2015). Intermittent Fasting and Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212. https://pmc.ncbi.nlm.nih.gov/articles/PMC4516560/

10/01/2025

✨ New Blog Post ✨

Hi, I’m Dr. Tara Torres—a Doctor of Clinical Nutrition, functional medicine practitioner, Army veteran, and mom who knows what it’s like to feel overwhelmed, exhausted, and unsupported when your health doesn’t make sense.

Before I ever earned my degrees or opened my practice, I was a patient. I was diagnosed with Celiac disease and Hashimoto’s thyroiditis—two autoimmune conditions that are deeply affected by nutrition, stress, and lifestyle. Back then, the nutrition advice available was confusing and conflicting. So I made a decision: to take my health (and education) into my own hands.

That path led me to earn a Bachelor’s in Nutrition Science, a Master’s in Human Nutrition & Functional Medicine, and a Doctorate of Clinical Nutrition. Along the way, I raised my kids as a single mom, served seven years as an Army medic, worked full-time, and started a business during COVID. I know high stress, I know resilience, and I know what it’s like to juggle everyone else’s needs while trying to hold yourself together.

Now, through Sky Therapeutics, I help people just like you cut through the noise and finally understand what their body needs to heal. I specialize in fatigue, gut issues, bloating, irregular cycles, hormone imbalances, autoimmune flares, and those “mystery symptoms” that leave you with no clear answers.

I use functional lab testing—stool tests, SIBO breath tests, DUTCH hormone testing, thyroid and cortisol panels—to uncover the why behind your symptoms. Then we create a personalized plan with nutrient-dense food, targeted supplements, and lifestyle strategies that work in real life.

💡 I built my practice to be the provider I wished I had when I was struggling: someone who could connect the dots, explain the science, and make healing doable.

📖 Read my full story and learn more about my approach in my new blog post [linked below].

And if you’re ready to stop guessing and start healing—📩 schedule your consult today.

Hi, I’m Dr. Tara Torres—a Doctor of Clinical Nutrition, functional medicine practitioner, and someone who knows exactly what it’s like to feel overwhelmed, exhausted, and unsupported when your heal…

09/29/2025

References:

Harvard T.H. Chan School of Public Health. (n.d.). The Microbiome. https://nutritionsource.hsph.harvard.edu/microbiome/

Cleveland Clinic. (n.d.). Gut Microbiome. https://my.clevelandclinic.org/health/body/25201-gut-microbiome

Harvard Health Publishing. (n.d.). Feed your gut. https://www.health.harvard.edu/staying-healthy/feed-your-gut

Liu, Y., Tran, D. Q., & Rhoads, J. M. (2018). Probiotics in Disease Prevention and Treatment. Journal of clinical pharmacology, 58 Suppl 10(Suppl 10), S164–S179. https://doi.org/10.1002/jcph.1121

Stanford Medicine. (2021, July 12). Fermented foods boost microbiome diversity, lower inflammation. https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html

University Hospitals. (n.d.). Nutrition for Gut Health. https://www.uhhospitals.org/services/clinical-nutrition-services/patient-resources/diet-information/nutrition-for-gut-health

Fu, J., Zheng, Y., Gao, Y., & Xu, W. (2022). Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms, 10(12), 2507. https://doi.org/10.3390/microorganisms10122507

09/27/2025

When it comes to nourishing your body, it’s not just what you eat, it’s how much and in what balance.

A simple framework can take the stress out of meal planning and help you feel energized, satisfied, and in control without tracking calories or macros.

Here’s the formula I teach my clients:
🥦 ½ plate colorful veggies & fruits – fiber, antioxidants, and volume to keep you full.
🍗 ¼ plate protein – think fish, eggs, chicken, tofu, or legumes to support metabolism and lean mass.
🌾 ¼ plate whole grains, nuts, or seeds – steady energy, healthy digestion, and blood sugar balance.

✨ Quick tips to make it work:
Visualize your plate divided into sections, it keeps meals balanced every time.
Enjoy indulgences like pizza, cake, or takeout in smaller portions (no guilt, just balance).
Tune in to hunger cues instead of eating by the clock. Pause, check in, and stop when you’re comfortably full.
Small shifts in proportions can make a big difference in how you feel day to day. Start with your plate, it’s the foundation of lasting health.

09/24/2025

Back-to-school season is here 🍎✏️—routines are back in place, and so are the sniffles. 🤧

The truth is, the best way to support your immune system isn’t waiting until you get sick… it’s starting now with the foods you put on your plate. 🛡️

Swipe through for a lineup of nutrient powerhouses that keep your immune defenses strong:
1️⃣ Prebiotics – Think garlic, onions, bananas, and oats. They feed your good gut bacteria and strengthen your immune foundation.
2️⃣ Probiotics – Yogurt, kefir, sauerkraut, kimchi. These give your gut microbes the reinforcements they need.
3️⃣ Vitamin C – Citrus, strawberries, and bell peppers protect your cells and help your body respond fast.
4️⃣ Zinc – Nuts, seeds, legumes, and whole grains fuel your immune system at the cellular level.
5️⃣ Vitamin D3 – Salmon, egg yolks, fortified dairy (plus sunshine) to keep immune and bone health strong.

Quick reminders:
🌈 Build a rainbow plate daily.
🧄 Use garlic, ginger, and turmeric for an extra immune kick.
💧 Stay hydrated with water or herbal teas.
😴 Prioritize rest—sleep is your immune reset.
✨ Manage stress with laughter, breathwork, or movement.

Your immune system is built daily by the choices you make. Small, consistent steps create the strongest defense.

09/23/2025

One of the biggest barriers I see when it comes to healthy eating? Not a lack of willpower… but the lack of simple cooking skills and the confidence to use them.

Cooking doesn’t have to be complicated or time-consuming. With the right strategies, you can make nourishing meals feel less like a chore and more like a lifestyle.

Here are a few of my favorite ways to simplify:

🥦 Steam or poach veggies and proteins to keep nutrients intact without extra calories.

🍗 Grill or bake with herbs and spices—lean meats, whole grains, and even smarter baking swaps can go a long way.

🍋 Cut back on oils and salt by letting citrus, spices, and herbs do the flavor work.
🍽️ Transform your recipes with easy swaps that sneak in more nutrients.

Small shifts add up. Start with one, and watch how your confidence in the kitchen (and your health) grows.

09/19/2025

💡 If this sounds like you, you’re not alone. So many women come to me after years of “trying everything” on their own. The truth is, gut health isn’t one-size-fits-all.

Personalized nutrition, functional testing, and a clear strategy can help you move from constantly managing symptoms to finally feeling confident and in control of your health again.

✨ If you’re tired of guessing and ready for answers, let’s talk. I help women just like you uncover root causes and create practical, sustainable plans that actually work.

📩 DM me or click the link in my bio to book a free discovery call.

09/13/2025

📉 Feeling like your grocery cart keeps shrinking while the bill keeps climbing? You’re not alone—I see this with patients all the time. The good news? Eating well on a budget is absolutely doable with the right strategy.

Here are my go-to tips for building budget-friendly meals that are still nourishing and satisfying:

🥚 Start with a low-cost protein like eggs, beans, or canned fish.
🍚 Pair it with a whole grain such as oats, brown rice, or pasta.
🥦 Add vegetables—fresh, frozen, or canned all count toward fiber and nutrient goals.

🍽️ Cook enough to stretch into leftovers for lunch or dinner the next day.

💡 Extra savings: Buy in bulk, shop sales, and don’t skip the manager’s specials. Just be sure to use them in your weekly meal prep plan.

✨ Eating for your health doesn’t have to mean overspending. With a little planning, you can make your grocery dollars work harder and fuel your goals.

➡ Save this post for your next grocery run and share it with a friend who’s also looking to make their meals go further.

09/10/2025

🌾 September is Whole Grains Month!

If you’re ready to upgrade your nutrition in a way that supports your gut, hormones, and long-term health—whole grains are your secret weapon.

✨ Why Choose Whole Grains?
✔ Packed with fiber to support digestion, balance blood sugar, and keep you feeling satisfied.
✔ Rich in complex carbs for steady, all-day energy (goodbye, 3 pm crash).
✔ Provide B vitamins, iron, and magnesium to support metabolism, hormone balance, and bone health.

🍲 Easy Ways to Add More Whole Grains:
– Swap refined pasta or bread for whole grain versions.
– Build nourishing grain bowls with veggies, protein, and healthy fats.
– Enjoy air-popped popcorn as a high-fiber snack.
– Don’t forget pseudo-grains like quinoa and buckwheat—they’re loaded with fiber and minerals too.

✨ Pro tip: start with just one swap at a time—consistency matters more than perfection.

What’s your favorite whole grain to cook with? Share below ⬇️

09/08/2025

Too many women are told “just take the pill” when they bring up hormone symptoms. But masking the problem doesn’t solve it—your body deserves a root-cause approach.

In Root to Rise, our 12-week women’s cohort, we dig deeper. Together we’ll explore gut health, hormone balance, nutrition, and lifestyle strategies that create lasting change. You’ll learn how to support your body, not just cover up the signs.

https://taratorresnutrition.com/root-to-rise

✨ We start September 9th and there’s still time to join us.
If you’re ready to take back your energy, balance, and confidence—this is for you.

👉 Comment BALANCE or send me a message to save your spot.

09/06/2025

🌱 Think eating healthy means eating the same thing every day?
Your gut begs to differ.

The key to a healthy gut isn’t just what you eat—it’s about variety too. Research shows that people who eat 30+ plant foods each week have a more diverse, resilient microbiome.

More diversity = better digestion, stronger immunity, and even improved mood.
Swipe through for 5 simple hacks to sneak in more plant variety without spending hours in the kitchen.

👉 Save this post for meal planning inspiration.
👉 Comment PLANTS and I’ll send you my free Plant Diversity Tracker so you can play along this week!

09/03/2025

Sure, figs look fancy on a charcuterie board… but they’re so much more than decoration.

Did you know figs are actually inverted flowers? And behind that sweet bite, they’re packed with gut-friendly fiber and minerals like calcium and magnesium to support your bones.

🍯 One of my favorite ways to enjoy them is this 3-ingredient Fig & Ricotta Toast—it feels like dessert but fuels your body with real nutrition.

Recipe
✔️ 1–2 slices whole grain or sourdough bread
✔️ ¼ cup part-skim ricotta or Greek yogurt
✔️ 2–3 fresh figs, sliced (or rehydrated dried figs)
✔️ Optional: drizzle of honey + crushed pistachios

➡️ Toast bread, spread ricotta, add figs, finish with honey + nuts. Simple, satisfying, and nutrient-rich.