Primal Potential

By Primal Potential with Elizabeth Benton

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Description

The Primal Potential Podcast is the anti-diet approach to mastering fat loss NATURALLY. Everyone knows they should eat better and exercise regularly but Primal Potential talks about strategy for the tough stuff - HOW to overcome emotional eating, hormonal imbalances, unhealthy habits and your all-or-nothing dieting mindset. Each week we tackle a mainstream myth or challenge, we talk about weight loss facts, strategies and practical solutions for implementation. This isn't another preachy, weight loss show - we get to the root of FAT LOSS and how you can eat, live and think to optimize your body's ability to burn fat and keep it off! Primal Potential is here to help you lose weight, get healthy and master fat loss NATURALLY.

Episode Date
493: What Is CBD?
37:41

What is CBD? Does it get you high? Can it get you high? CBD refers to cannabidiol and is a non-psychoactive component of cannabis. Not only does CBD not make you feel "high", it actually can block the "high" triggered by the psycho-active component, THC.

The reason we're looking at CBD is due to it's anti-inflammatory, anti-anxiety and endocrine-supporting properties.

We'll talk about what CBD is, what it isn't, how it works, the body systems it influences and how it can be used.

https://primalpotential.com/493/

Resources:

Join the 2018 Modified Summer Session

Hop on the wait list for the fall 2018 12 Weeks To Transformation

Mary's Nutritionals

Give Thrive Market a try! Make sure to register through thrivemarket.com/primalpotential so you can save an extra 25% on your first order and get a free 30-day trial membership!

Products mentioned in today's episode:

Dang Unsweetened Coconut Chips

Nutiva MCT Oil

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Jun 21, 2018
492: EMPOWER
45:06

Today's episode is a hybrid - part book club episode, part manifesto on your ability, independent of all circumstances, to create change.

I read an amazing book called You Are The Placebo and it came to mind immediately when I got a couple of critical comments about episode 490 of the podcast. That episode garnered over 400 emails, text messages, direct messages & social media comments from people who found it helpful and inspiring. It also garnered two critical comments from listeners. Both felt they needed to inform me that depression isn't a choice. Interestingly, I agree and never said it was. I do, however, believe that in every circumstance, we DO have power to create change.

That is what we are diving into, especially the science behind our thoughts, in today's episode. This is, without question, one of my favorite recent episodes! Don't miss it!

https://primalpotential.com/492/

Resources:

Get on the wait list for the Fall 2018 12 Weeks To Transformation

You Are The Placebo

Episode 490: Joy, Pain, Progress & Depression

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Jun 18, 2018
491: 10 Life Lessons I Learned In The Gym
35:32

Getting out of debt changed my life. I had no idea that working towards a financial goal would have such a profound impact on health, motivation and fitness, but it did. Some of the biggest lessons I've learned in life came from getting out of debt.

The same is true of working out. Building a habit of going to the gym and embracing fitness has taught me lessons about hard work, consistency and stepping out of my comfort zone. Many of these lessons have come directly from CrossFit and while they were learned in the gym, they've changed my life outside of the gym!

https://primalpotential.com/491/

Resources:

Get on the wait list for the 2018 Fat 12 Weeks To Transformation

Episode 035: Fitness For Fat Loss

Episode 189: Facts About Fitness Trackers & Heart Rate Monitors

Episode 160: Fat To Fit - Fitness

Episode 215: 6 Ways To Get More Out Of Your Workout

Episode 408: Incorporating Fitness & Staying Motivated

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Jun 14, 2018
490: Joy, Depression, Pain & Progress
23:26

Change can be hard. It can be frustrating. It can feel lonely. For much of my life I felt exhausted by work I hadn't even yet done...I felt like the road ahead of me was impossible. I have no doubt that those feelings contributed to depression & isolation.

I could absolutely still choose that perspective. I could choose to upset myself by fixating on what I don't yet have, on how far I have to go, on the gap between where I am and where I want to be and the work I'll have to do to change.

Fortunately, I choose a dramatically different perspective and my new perspective makes change dramatically easier and prevents me from experiencing depressive symptoms.

Like many of you, I've been moved by the recent high profile celebrity suicides. In today's episode, I'm talking about pleasure, pain, joy and depression. Even if depression isn't something you're struggling with, this episode might help you help someone you love.

I hope you'll listen.

https://primalpotential.com/490/

If you or someone you know needs assistance, don't hesitate to reach out to the suicide prevention hotline. More information can be found here.

Resources:

Hop on the wait list for the fall 2018 12 Weeks to Transformation!

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Jun 11, 2018
489: The Most Important Nutrition Strategy
51:04

There are hundreds of fat loss strategies. Many of them are nutrition strategies. There are also mindset strategies, lifestyle strategies and fitness strategies. In today's episode, we're taking a tactical look at the most important & effective nutrition strategy for both fat loss and energy. This strategy will not only support your fat loss goals but also your overall health, your body's inflammatory response, your hunger, cravings, mood and energy levels. Don't miss this one.

https://primalpotential.com/489/

Resources:

Get on the wait list for the Fall 2018 12 Weeks To Transformation

Episode 316: Wired To Eat

Episode 195: Golden Rules of Carbs & Fat Loss

Robb Wolf: Wired To Eat

The blood glucose monitor I use

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Jun 07, 2018
488: It's Time We Have A Hard Conversation
20:57

Friends, I am really excited for today's episode! If you are struggling to stay motivated, this conversation about change being hard versus not changing being hard is one you need to hear. Is it really hard or is it an easier life that is simply unpracticed & unfamiliar? That's what we're exploring today! Don't miss it!

https://primalpotential.com/488/

Resources:

Hop on the wait list for the Fall 2018 12 Weeks To Transformation!

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Jun 04, 2018
487: How To Challenge Yourself (Today)
26:34

It is so important to challenge yourself & step out of your comfort zone. If you want to create change in your life, you have to create change in your choices. In today's episode, I'm introducing 5 ways you can challenge yourself today, this week and this month.

Plus, I'm doing a giveaway to encourage you to embrace these challenges (with a great attitude!)

To be eligible to win a Thrive Market or Amazon giftcard, you'll need to do the follow prior to June 15th 2018:

  • Follow @elizabethbenton on Instagram
  • Tag @elizabethbenton in a post of a screenshot of or quote from your favorite Primal Potential podcast episode
  • Include in the caption the way you successfully challenged yourself for a day or week

If you want to give Thrive Market a try, make sure to register though thrivemarket.com/primalpotential so you can save 25% and get free shipping on your first order plus a free 30-day trial membership!

To join the wait list for the Fall 2018 12 Weeks to Transformation, please click here.

https://primalpotential.com/487/

May 31, 2018
486: Elizabeth, What Motivates You?
35:02

We've been talking a lot lately about this idea of your personal brand and rebranding yourself in a way that raises your performance to a higher standard. In episode 480 I introduced the idea for a Primal Potential rebrand and in episodes 481, 484 and 485 I shared some of my Masters Club clients rebrands.

Those episodes generated a TON of enthusiasm & excitement as well as a bunch of questions. In today's episode, we're answering those questions including:

Elizabeth, what's your brand? What motivates you?

We'll also tackle on some seemingly unrelated questions about working out, the microbiome and how frequently we indulge.

https://primalpotential.com/486/

Resources:

Join the wait list for the Fall 2018 12 Weeks To Transformation

Give Thrive Market and their new meat & seafood boxes a try! Register through thrivemarket.com/primalpotential to save an extra 25% and get free shipping on your first order. Plus, you'll get a free 30-day trial membership!

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May 28, 2018
485: Hipocrisy, Body Shame & Dying On The Inside
23:31

This episode is explicit. This is a real conversation with a client who has struggled with body shame, self-criticism and simply being unkind to herself. While working on a personal rebrand, we have a candid conversation about where she has held her treatment of others to a different standard than the one she has for herself. It's not right. More than that, it's taking joy from her life and causing her pain. Most importantly: it's self-inflicted which means she can create a change right now.

If you are sensitive to strong language, this isn't the right episode for you. If you're ready for a bit of fire and truth, take a listen!

https://primalpotential.com/485/

Resources:

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Get on the wait list for the Fall 2018 12 Weeks To Transformation

May 24, 2018
484: Proudly Disciplined
20:49

Last week, I had a powerful call with one of my Primal Potential Masters Club friends. We were talking about how she wanted to rebrand herself. We're doing this to give us a great sense of certainty & direction that will help in all our many moments of decision making.

Hotel behemoth MGM recently decided to rebrand themselves. In their video, they clarify their new brand: "We're not in the hotel business. We're in the holy sh*t business".

Having that clarity in their brand makes all their decisions easier. As they decide what should be in their lobby, what the guest rooms should look like, what their restaurants should serve and which books they should act, they will be guided by their brand: we are in the holy sh*t business.

So, those of us in the Primal Potential Masters Club are doing the same. Today, I'm sharing with you one of those conversations. I know you're going to love it!

https://primalpotential.com/484/

Resources

Watch that MGM commercial - it's going to fire you up!

Episode 480: Transformation Is Now

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May 21, 2018
483: That's Not Relevant!
27:03

What are the narratives you escape to that have nothing to do with what you're trying to achieve and where you're trying to go? In today's episode, we're pointing out where you're giving your energy & thought that simply isn't relevant. It's either attaching you to a problem or past pattern or it's keeping you from stepping into the solution.

If you're struggling to get out of your head, out of your way and make consistent progress towards your goals, you don't want to miss today's short episode!

https://primalpotential.com/483/

Resources:

Get on the Wait List for the Fall 2018 12 Weeks To Transformation

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May 17, 2018
482: How The Microbiome Determines Your Health
54:23

We have more bacterial cells than human cells. We have more bacterial DNA than human DNA. There is no question that our microbiome has a massive impact on every single aspect of health. If there is an issue with your bacterial diversity or quantity, it will have an impact on your health.

The bacteria, viruses and fungi that make up your microbiome play a massive role in digestion, metabolism and body composition, but that's not all. They are a major player in immunity, mood, cognitive ability, heart health, inflammation and more.

In today's episode we're looking deep into the impact of the microbiome and what we can do about it!

https://primalpotential.com/482/

Resources:

Get on the Wait List for the Fall 12 Weeks to Transformation! 

Episode 055: Probiotics for Health & Fat Loss

Episode 432: How Your Microbiome Can Help You Burn Fat

Q&A 7: Cholesterol Is Not the Culprit

075: How Much Fat Is Too Much Fat?

325: Which Fats To Avoid & Why

424: Dietary Fat & Blood Lipid Concerns

Episode 048: Leverage Your Genes To Fit In Your Genes

046: Water Filters & Hydration

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May 14, 2018
481: You Don't Lose Your Way
23:04

As I shared in episode 480, I'm working to help my Master's Club clients create new personal brands. It's an amazingly fun project & today I'm sharing a bit of it with you! One of my clients felt that she needed more control. The thing is, we already have all the control we need. There is, however, a difference between having control and taking control.

Listen to the episode for more!

https://primalpotential.com/481/

Resources:

The MGM commercial

Episode 480: Transformation Is Now

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May 10, 2018
480: Transformation Is Now
21:03

It's not about becoming someone different. It's about, in any moment, choosing to BE different. Choosing something different. Transformation is later. It's not after weight loss. It's not down the road. It's a choice you make in every moment.

I don't want to give a long intro to this episode. Simply, you need to hear it. Make the time. It matters.

https://primalpotential.com/480/

Resources:

Join the wait list for the Fall 2018 12 Weeks To Transformation group coaching program!

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May 07, 2018
479: Personal Empowerment
18:41

Today, I'm talking to you. Not a group of you, just you. You are capable of infinitely more than you think you are.

In every situation, you are response-able. You are able, in any moment, to choose a strong, positive response.

I'm sharing this with you today, in this way, so you have this as a tool in your toolbox when you need it most.

Enjoy!

https://primalpotential.com/479/

Resources:

The wait list is now open for the Fall 2018 12 Weeks To Transformation coaching group! Hop on the list now to learn more and get the first opportunity to apply & enroll!

Want more motivation? Episode 284: The Year Of You

Cinco De Mayo Meal

New to Thrive Market? Register through thrivemarket.com/primalpotential to get free shipping and an extra 25% off your first order! Plus, you'll get a free 30-day trial membership!

May 03, 2018
478: EB Answers MORE Of Your Questions
40:01

Today I'm answering YOUR questions! I really see this as OUR show and one of my primary objectives is to give you want you need. I want to help you overcome your challenges and excuses. I want to help you make progress towards your goals. One of the ways I can do that is by addressing what's on your mind and what's going on in your life.

In today's episode, I'm answering questions you've sent in, including:

  • How do you stay motivated after you've made considerable progess?
  • What are your fears?
  • Do you need to eat every 2-3 hours to maintain blood sugar?
  • I really struggle with moderation. Is it possible to change that mindset or is that just the way I am?
  • Do you ever have a bad day? What does that look like?
  • What are your personal tools for persevering in a negative environment?

Don't miss this episode! Make sure to let me know if you have questions!

https://primalpotential.com/478/

Resources: 

Join the Fall 2018 12 Weeks To Transformation Wait List

5 Mindset Shifts That Changed My Life Part 1

5 Mindset Shifts That Changed My Life Part 2

5 Mindset Shifts That Changed My Life Part 3

5 Mindset Shifts That Changed My Life Part 4

5 Mindset Shifts That Changed My Life Part 5

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Apr 30, 2018
477: EB Answers Your Questions
38:37

Today I'm answering YOUR questions! I really see this as OUR show and one of my primary objectives is to give you want you need. I want to help you overcome your challenges and excuses. I want to help you make progress towards your goals. One of the ways I can do that is by addressing what's on your mind and what's going on in your life.

In today's episode, I'm answering questions you've sent in, including:

  • What's my love language?
  • What are my go-to snacks?
  • What are my pet peeves?
  • What's my approach to pre and post workout nutrition?
  • What are the 3-5 changes I'd make immediately if I was diagnosed with type 2 diabetes?

If you have questions you'd like me to weigh in on or topics you want my take on, go ahead and leave them in the comments or shoot me an email! I'll be doing a part 2 episode soon!

https://primalpotential.com/477/

Resources:

Get on the wait list for the Fall 2018 12 Weeks To Transformation

The 5 Love Languages by Gary Chapman

Lumberjack Coffee Co

046: Water - What You Need To Know for Health & Fat Loss

Jessie Mundell - To Birth & Beyond

Brazil Nuts from Thrive Market*

Episode 476: Food as Medicine - Brazil Nuts

Almonds from Thrive Market*

Cashews from Thrive Market*

Artisana Coconut Butter from Thrive Market*

*If you want to give Thrive Market a try, make sure to register through the URL thrivemarket.com/primalpotential so you can get free shipping & save an extra 25% on your first order! You'll also get a free 30-day trial membership!

Apr 26, 2018
476: Food As Medicine
26:53

"Let food be thy medicine & medicine be thy food"

~ Hippocrates

Today we're taking a look at another food that can deliver medicinal benefis. Brazil nuts, largely because of their high selenium content, have a huge impact on thyroid health & inflammation. Beyond that, they can improve sperm production & motility, increase HDL cholesterol and combat depression!

Guess what? Brazil nuts aren't actually nuts! They are seeds from a larger nut. I had no idea!! The nut looks a lot like a coconut and inside are encapsulated seeds - the things we consider brazil nuts!

Tune in to hear who should eat some brazil nuts, who shouldn't, what you want to look for when you're buying them and how many is too many!

https://primalpotential.com/476/

Resources:

450: Food As Medicine - Coconut

458: Food As Medicine - Turmeric

466: Food As Medicine - Sulfur

Thrive Market: Brazil Nuts

New to Thrive Market? Make sure to register through thrivemarket.com/primalpotential so you can get free shipping and save an additional 25% on your first order! You'll also get a free 30-day trial membership!

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Apr 23, 2018
475: Mind The Truth That Moves You Forward
19:29

I don't watch much television but I really enjoy Showtime's Billions.

On a recent episode, Wendy Rhoades, an in-house psychiatrist for a prominent hedge fund, is counseling a one of the firm's executives.

The executive is struggling because the firm profited from a major disaster. It was a moral struggle and a question of right and wrong.

Wendy was clear & direct. She said, when you're here, "mind the truth that makes you money".

I paused the show and wrote it down.

We find ourselves in all sorts of true moments. We want the cookies. A second glass of wine would taste amazing. We're tired. All true, right?

There are truths that take us in all directions. Truths that keep is where we are. Truths that move us forward. Truths that take us further from our goals.

In today's episode we're riffing off that idea from Billions: mind the truth that moves you forward.

Don't miss this motivational minisode!

https://primalpotential.com/475/

Resources:

Breaking Barriers

What is Breaking Barriers?

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Apr 19, 2018
474: Carb Spillover
50:08

Want to know how to eat carbs without getting fat? Today's episode is all about what happens when you eat carbs and strategies for eating them in a way that reduces the chances they'll be converted to & stored as fat. Plus, we'll talk about the common mistakes that create an internal environment where even small amounts of carbs you consume are converted to & stored as fat.

Carbs aren't bad. That's just not true. The flip side of that is that they are not an essential fuel source, despite what you might have heard. They are, however, quite yummy and can be enjoyed in a way that doesn't lead to weight gain. We're clearing all this up in today's episode so don't miss it!

https://primalpotential.com/474/

Resources:

Q&A 2: What's Your Carb Tolerance

170: 3 Ways To Improve Your Carb Tolerance

199: 3 Stages of Carb Intolerance

009: Carb Spillover

378: Is High Protein Metabolically High Carb?

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Apr 16, 2018
473: Performance On Demand
21:37

Do you ever read something that makes you immediately level up your actions or effort? I sure do and I love it when that happens!

I'm no longer intrigued by things that sound nice. I'm only intrigued by things I can act on immediately. I'm intrigued by things that help me improve what I do & how I act. My mind is full of ideas. I think we need to know less but do more. 

Today's episode is about something that moved me to action and immediately increased my effort. It's an Instagram post from CrossFit athlete Dan Bailey. After injury and surgery, here's what he had to say: 

"Currently a little over 3 weeks out from surgery after rupturing my quad tendon. Still pretty swollen but it’s getting better every week.

Progress isn’t measured in lbs and kilos but centimeters of knee flexion and reduction in swelling (that and setting a goal to bench 4 wheels). Everyday starts with a POD attitude (performance on demand @tosh.crookedbutterfly) meaning, this is the best your going to feel today, even though your knee looks like a softball, that doesn’t really matter, performance is still demanded, so what can you do mentally, physically and spiritually to increase your work capacity? I’d be lying if I said this is what happens everyday but it’s what I shoot for."

What can you do mentally, physically & spiritually to increase your work capacity?

This challenged me and made my day better. Today's episode will do the same for you. Take a listen! 

https://primalpotential.com/473/

Resources

Breaking Barriers

Episode 284: The Year of You

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Are you on the free VIP list? Jump on it! 

Apr 12, 2018
472: Change Your Mind
15:12

If you want to change your body, you have to change your mind. Your thoughts and perspectives drive your choices & too many people are trying to white-knuckle improved choices without making the adjustment that truly drives change: changing your mind. In today's episode we're talking about making a shift away from a serious detractor from success: searching for solutions outside yourself. It's a distraction and your journey becomes about everything and everyone other than YOU.

https://primalpotential.com/472/

Resources:

Episode 391: Motivation Masterclass

Episode 464: The Most Important Thing

Episode 284: The Year Of You

Make sure you're on the free Primal Potential VIP list! Don't miss a single moment of motivation, strategy or a great fat loss recipe!

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Apr 09, 2018
471: 4 Major Nutrition Misconceptions
32:49

We live in the information age. Anyone with an opinion can share it with the world and that has led to some major nutrition misunderstandings. Some of these keep us from losing weight, make change harder or keep us from taking action. We're clearing them up today!

We're tackling a whole bunch of topics including:

  • Why eating every few hours isn't needed to "keep your metabolism going"
  • Why urinary ketones might not reflect ketosis
  • Misleading information about muscle loss when fasting

Make sure you're on the free VIP email list so you don't miss out on motivation, recipes and success strategies!

https://primalpotential.com/471/

Resources

Episode 469: Is Extended Fasting Healthy?

Episode 470: Anti-Aging Strategies for Fat Loss

Keto Mojo Blood Ketone Monitor

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Apr 05, 2018
470: Anti-Aging Strategies For Fat Loss
32:41

It's another book club episode! Today we're diving into anti-aging strategies for fat loss & health inside Naomi Whittel's book Glow 15. If you want to feel better, have more energy, look younger, live longer and burn fat, listen to this episode and then go grab the book!

https://primalpotential.com/470/

Resources:

Glow 15 by Naomi Whittel

Episode 466: Food As Medicine - Sulfur

Episode 469: Is Extended Fasting Healthy

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Episode 137: Always Hungry

Episode 195: Golden Rules of Carbs & Fat Loss

Apr 02, 2018
470: Anti-Aging Strategies For Fat Loss

It's another book club episode! Today we're diving into anti-aging strategies for fat loss & health inside Naomi Whittel's book Glow 15. If you want to feel better, have more energy, look younger, live longer and burn fat, listen to this episode and then go grab the book!

https://primalpotential.com/470/

Resources:

Glow 15 by Naomi Whittel

Episode 466: Food As Medicine - Sulfur

Episode 469: Is Extended Fasting Healthy

Follow me on Instagram

Episode 137: Always Hungry

Episode 195: Golden Rules of Carbs & Fat Loss

Apr 02, 2018
469: Is Extended Fasting Healthy?
01:02:40

Is extended fasting healthy? Will it put you in starvation mode, lower your metabolism and make you burn muscle? What are the benefits of extended fasting? Who should do it? Who shouldn't? What are the benefits? How do you do it? What can you eat? What can't you eat? How long should a fast be? Is 1 day enough? How long do I have to fast to get benefits?

So many questions about extended fasting and we're tackling them today! Plus, I'll be sharing details of my recent 7 day fast including why I did it, how I felt, what benefits I experienced, if I'd do it again and how I broke my fast.

If you're curious, interested or even skeptical, make sure to check out this episode!

https://primalpotential.com/469/

Resources:

The Complete Guide To Fasting by Dr. Jason Fung & Jimmy Moore

Pink Himalayan Sea Salt from Thrive Market

EPIC Bone Broth

If you decide to give Thrive Market a try, make sure you go through the link: thrivemarket.com/primalpotential because you'll save an additional 25% + get free shipping on your first order AND you'll get a free 30-day trial membership!

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Join 12 Weeks To Transformation! 

Mar 29, 2018
468: 3 Ways To Make Change Easier NOW
01:08:46

The other night I hosted a free, live webinar to share 3 specific changes you can make TODAY to make creating change in your life easier. The reality is, we're making it too hard. Maybe we don't even realize there's an easier way, but there is. If you take the time to listen, I have no doubt you'll make faster progress and it will feel like less of a struggle or fight against yourself.

https://primalpotential.com/468/

Resources:

Watch the video here

Join the Spring 12 weeks to transformation! 

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Mar 26, 2018
467: Tackling This Huge Problem
17:35

One of my favorite parts of my 12 week coaching groups is when I get to chat on the phone with people, talk about where they are at and collaborate on creating solutions.

Last week I had a powerful conversation about how our thoughts & words are like a compass - the point us in a given direction. We can really accelerate our progress when we consider the direction in which a given thought or declaration points us.

In this conversation, my client shared that she was often writing in her journal, "The day is already off to a bad start."

Given that all declarations are directional and that declaration is a compass - which direction does that declaration point to?

Certainly not the way she wants to go...

I think you're really going to enjoy this conversation!

https://primalpotential.com/467/

Mar 22, 2018
466: Food As Medicine
43:21

Ready for another Food As Medicine episode? I'm really psyched for this one because I'm VERY passionate about sulfur-rich veggies like brussels sprouts & broccoli. I have no doubt that they have transformed my health.

Today we are talking about everything from skin health to metabolism, detoxification, hormones, arthritis & asthma. Plus, we'll go into how you can make these veggies super delicious if you're not usually a big veggie fan.

https://primalpotential.com/466/

Resources:

Register for the Making Change Easier webinar!

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Food as Medicine: Coconut

Food as Medicine: Turmeric

Join the free Primal Potential VIP email

EB's Cabbage Salad Bowl

Previous episode: Carbohydrate Spillover

Previous episode: Carbohydrate Tolerance

Q&A 7: Cholesterol Is Not The Culprit

075: Cholesterol Myths

 

Mar 19, 2018
465: When Circumstances Challenge Choices
23:53

There is no circumstance that takes away your ever-present super power: the power of choice.

No matter how much time you have, how much stress you're under, how upset you are or how inconsistent your past has been, you still hold the transformative power of choice.

It's always with you.

In today's episode we're talking about a major barrier to change: elevating your circumstances, diminishing yourself and convincing yourself that you are small & powerless in the face of things that happen to and around you.

It's just not true. Today, we're taking your power back. Today, you'll refuse to diminish yourself and step into your power.

https://primalpotential.com/465/

Resources:

Work with EB this Spring!

Episode 447: The Power of Convincing

Shop at Thrive Market! 

Mar 15, 2018
464: The Most Important Thing
29:31

The other day I listened to Dan Heath share a story about college professors. It really moved me & inspired this episode. Here's a quick summary of the story he told.

A group of college professors were asked what one or two things they'd want their students to remember 10 years later. Of all the things they'd teach, what was most important that they carry with them, understand or know how to do years into the future?

The professors all shared their answers.

Then, they were asked what percentage of their syllabus was dedicated to teaching that thing.

Very little, it turned out. Not nearly enough.

I thought about that question. If there was ONE SINGLE THING I could impress upon you guys with my podcast, one single skill, habit or mindset that I could guarantee you mastered and carried with you, what would it be?

Today, I'm sharing that thing with you.

I'm also promising to talk about & teach this thing much more regularly.

Enjoy the episode! If you have questions or there are parts of it you want me to go more deeply into, make sure to leave a comment!

https://primalpotential.com/464/

Resources

Join the wait list for the Spring Fat Loss Fast Track!

Want to give Thrive Market a try? Register through the link thrivemarket.com/primalpotential & you'll save an extra 25% + get free shipping on your first order!

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The Power of Moments by Chip & Dan Heath

Mar 12, 2018
463: Maintenance, Plateaus & Shame
21:34

Just because you could lose more weight or you want to lose more weight, doesn't mean you're a failure if you aren't seeing results. 

We need to stop being ashamed of maintenance or plateaus. 

We need to see them as critical parts of the process that shouldn't be fought or rushed. 
One of the best ways to ensure the change you've worked hard to create is permanent is to prove your ability to maintain it. Periods of maintenance can & should happen along the path to progress. 

Furthermore, it's beyond okay if weight loss isn't your objective at all times. You can have other priorities while you hold the line. 

I am super fired up to share today's episode with you. You've got to take a listen! 

https://primalpotential.com/463/

Resources: 

Join the wait list for the Spring 2018 Fat Loss Fast Track

Follow me on Instagram

Mar 08, 2018
462: How I Transformed My Travel Habits
36:00

My travel habits used to be a complete nightmare. I'd binge in airports, overeat on roadtrips and justify every indulgence because I was out of my normal routine.

All the while, I'd make myself empty (yet well intentioned) promises about how "on point" I'd be when I returned home.

I'd return home from vacations, business trips or road trips feeling exhausted, defeated and tremendously disappointed in myself.

I was both physically & emotionally heavier than when I had left.

Because of this habit, I feared travel. I felt like it was impossible to make progress towards my goals, impossible to avoid derailing, when I was away from home.

But, I successfully transformed my travel habits & in today's episode I'm going to share with you the steps I took to create the change.

https://primalpotential.com/462/

Resources:

Get on the wait list for the Spring 2018 Fat Loss Fast Track!

Avoiding Travel Trainwrecks Part 1

Artisana Coconut Butter Travel Packets

Follow me on Instagram!

Mar 06, 2018
461: Travel Tips To Avoid Trackwrecks
36:38

I used to fear travel. For me, based on my past experiences, travel was a time for overeating, overindulging, and making all sorts of pledges about how I'll "get serious" when I return home.

I'd return exhausted, frustrated, feeling bad about my body and completely overwhelmed by all the changes I wanted to make.

In the past few years, I have transformed my travel habits.

Over the next two episodes I'll share how I made those changes (without restriction, deprivation or missing out) and I'll also address some of your biggest travel fears & frustrations.

Thanks to everyone who shared questions and struggles for this episode!

https://primalpotential.com/461/

Resources:

Get on the wait list for the Spring Fat Loss Fast Track!

Here are the products I mentioned I travel with from Thrive Market. If you give them a try, register through the URL thrivemarket.com/primalpotential so you can save an extra 25% and get free shipping on your 1st order. You'll also get a free 30-day trial membership!

Artisana Coconut Butter Travel Packs

Phat Fudge

EPIC Bars: Bison Almond Cranberry

Mar 03, 2018
460: This Will Rub You The Wrong Way
17:29

Why is it that we hold others to higher standards than those to which we hold ourselves?

Why is it unacceptable for others to break promises to us but we let ourselves off the hook for it every day?

Is it not a little hypocritical to demand change from others before demanding it of ourselves?

Today's episode is short and powerful. I hope you'll take a listen and then take action.

https://primalpotential.com/460

Resources:

Join the Wait List for the Spring 2018 Fat Loss Fast Track

What is Breaking Barriers

Check out Thrive Market!

Curious about Butcher Box?

Shop through Butcher Box

Follow me on Instagram

Mar 01, 2018
459: EB Talks Mindset
33:00

Last week I was interviewed about the role of mindset - the way we think and make decisions - in our quest to create change. 

I talked about the most common mistakes I see that hold people back and some simple strategies to overcome them. Plus, I talk about my journey, my childhood and how I created massive change and improvement in my own life. 

When the full interview becomes available, I'll be sure to share on Instagram where you can find it. For now, this episode is a great one! 

https://primalpotential.com/459

Resources

Join the Fat Loss Fast Track Spring 2018 wait list!

Ready to change your mindset and make massive change? Enroll in Breaking Barriers - the self-guided e-course on overcoming self-limiting beliefs and getting out of your own way!

What is Breaking Barriers?

Feb 27, 2018
458: Food As Medicine - Turmeric
41:15

I am beyond excited for this 2nd episode in the Food As Medicine series of the podcast! Today we are talking about turmeric and it's active components, curcuminoids.

Curcumin has long been used to fight inflammation but it does so much more than that! We'll explore the role of turmeric in cell health, inflammation, skin health, depression, cognitive function and more!

We'll differentiate between turmeric root and turmeric powder, talk about how to identify a quality supplement and I'll even share a few recipes.

https://primalpotential.com/458/

Resources:

Get on the wait list for the Spring Fat Loss Fast Track!

Food As Medicine - Coconut

Tomato & Turmeric Shot

Blend 1 tsp of tomato paste with 1 cup hot water and 1/4 inch peeled turmeric root

Tomato & Turmeric Root Soup

Puree the following ingredients:

2 cups water

1 clove roasted garlic

1 inch peeled turmeric root

1 6 oz can tomato paste

Here's the tomato paste I get from Thrive Market. If you register through the link thrivemarket.com/primalpotential you can save 25% on your first order and get free shipping and a free 30-day trial membership!

Other turmeric products from Thrive Market:

Golden Milk

Adaptogen Blend

Feb 24, 2018
457: Becoming A Warrior
23:04

We've become too passive in our own lives. We go with the flow instead of stepping up to be in charge of the journey.

Today's episode is a call to be warrior in your own life. It's a call to stop being a victim of your circumstances, to stop acting as if stepping into your potential is a burden or a chore - it is the purpose of your life and the path to a much more fulfilling version of yourself.

Here's to becoming a warrior!

https://primalpotential.com/457/

Resources:

Breaking Barriers - Overcoming Emotional Eating

The Emperor's Handbook - Marcus Aurelius

Meditations - Marcus Aurelius

21 Day Sugar Detox Salmon Cakes Recipe

Butcher Box

Thrive Market

Follow me on Instagram

 

Feb 22, 2018
456: The Most Random Episode There Ever Was
22:05

Two completely random things inspired me this week. They reminded me of how I'm probably the least likely person on the planet to end up with a podcast about fat loss.

My journey has been hard. It's been full of struggle. And yet, I'm here.

"A bird doesn't sing because it has an answer, it sings because it has a song" ~ Mike Posner

I hope you'll take a listen to this inspired episode about my heart, my mission and my passion.

https://primalpotential.com/456/

Resources:

Breaking Barriers

Feb 20, 2018
455: Raw Foods Right & Wrong
38:14

For the past couple weeks, I've been challenging myself to eat more raw vegetables. I wanted to see if there was an impact on my digestion and my energy levels. There has been.

In today's episode I'm going to talk about the pros & cons of raw vegetables, which ones you should eat raw and which ones are best prepared cooked (from a nutritional standpoint).

I'm going to share the changes I've made recently, specifically how I'm incorporating raw vegetables and what benefits I've noticed.

I hope you enjoy the episode!

https://primalpotential.com/455/

Resources:

Cabbage Salad Bowl

Register for Thrive Market via thrivemarket.com/primalpotential to save an additional 25% and get free shipping on your first order (and a free 30-day trial membership!)

Phat Fudge via Thrive Market

Phat Fudge via Amazon

Vitamix Blender

Feb 17, 2018
454: Meditation, Weight Loss, Focus & Motivation
48:37

What does meditation have to do with weight loss? Anything?

I say with strong conviction: a lot!

First and foremost, meditation decreases cortisol levels. Chronically elevated cortisol levels impair decision making, increase hunger, increase cravings, impair sleep and blunt insulin responsiveness.

But: meditation takes time. It's hard. Most people suck at it. Those are the most common objections I hear.

If you've ever had those frustrations or if you've wondered about meditation, you will want to hear this episode!

https://primalpotential.com/454/

Resources:

Primal Potential Episode 453: The Impact of Stress

Learn more about Transcendental Meditation or find an instructor near you

Guided meditation with Tara Brach

Headspace

Insight Timer

Follow me on Instagram

Feb 15, 2018
453: Change THIS For Fat Loss & Longevity
43:50

Two of the biggest threats to your metabolism & overall health are chronic stress and overeating. Interestingly, chronic stress drives overeating and overeating creates additional stress. It's what's known as a "feed forward" cycle.

In today's episode we're talking about how stress (physical and emotional) drives appetite and cravings while impairing your ability to make sound decisions.

Most importantly, we'll be talking about dietary and lifestyle changes you can make to not only reduce the chronic stressors in your life but also improve your response to them.

https://primalpotential.com/453/

Resources:

The wait list for the Spring Fat Loss Fast Track is now open!

Joovv Light

Life Flo Magnesium Oil

To give Thrive Market a try, use the URL thrivemarket.com/primalpotential to save an additional 25% on your first order, get free shipping on that initial order and get a free 30-day trial membership!

Subscribe to Primal Potential Daily Bites and listen to the daily messages on your Echo or Dot!

Feb 13, 2018
452: Creating A Life You Don't Need To Escape
23:33

Earlier in the week, I shared a post on Instagram that got a lot of people talking. It said: create a life you don't need to escape from.

I dove deeper into this idea that you need to create a life you don't want or need to escape from on the blog, but many people requested that I go even deeper on the podcast, and that's what we're doing today!


https://primalpotential.com/452/

Resources:

Join the wait list for the Spring Fat Loss Fast Track

Follow me on Instagram

On The Blog: I Refuse...

Feb 10, 2018
451: Instead of Willpower, Use This...
31:22

The other night, I was sitting on the couch around 8pm and all I could think about was that I wanted some chocolate.

I was actively talking myself into it, making a case for it, justifying it (successfully) and planning what I would get & where I would get it.

Suddenly, I realized that just like I could talk myself into wanting chocolate, I could talk myself into not wanting it.

I didn't have to rely on self-discipline or willpower, but I could simply make a case for why I didn't want it.

In today's episode I'll show you exactly how I did that and how you can use this approach - willpower & self-discipline not required!

https://primalpotential.com/451/

Resources:

Subscribe to the Primal Potential Daily Bites Alexa Skill!

Follow me on Instagram!

To save on coconut products through Thrive Market, make sure you register through the URL thrivemarket.com/primalpotential - that way you'll save an additional 25% on your first order plus get free shipping and a 30-day trial membership!

Thrive Market: Spectrum Organic Unrefined Coconut Oil

Thrive Market: Artisana Coconut Butter Packets

Thrive Market: Coconut Milk

Feb 08, 2018
450: Food As Medicine
35:36

I'm excited to kick off a new series on the podcast: Food As Medicine!

Every couple of weeks I'll be featuring one food or ingredient and sharing it's medicinal benefits!

This series is in no way meant to replace Western medicine but there is absolutely room for both approaches!

In today's episode, we're talking about the medicinal benefits of coconut. Don't miss it!

https://primalpotential.com/450/

Resources:

Subscribe to the Primal Potential Daily Bites Alexa Skill!

Episode 446: Bulletproof Coffee & MCTs

Coconut Oil & C Diff

Coconut Oil & Staph

Fatty Acids As Antimicrobials

Fatty Acids & Breast Milk

Fatty Acids & Candida

MCTs & Mastitis

A Review Of MCT Mechanisms

Feb 06, 2018
449: Raise The Bar
18:14

Tough love episode coming at you! It's time to raise the bar, expect more from yourself and finally get beyond that struggle you've been working on for far too long!

https://primalpotential.com/449/

Resources:

Wait List for the Spring Fat Loss Fast Track is now open!

How to subscribe to Primal Potential Daily Bites

Follow me on Instagram!

Feb 03, 2018
448: Food Versus Drink
12:30

Instead of differentiating between food & drink, what if you saw them both as fuel?

That glass of wine is fuel. Does your body need fuel?

What happens when you give your body excess fuel?

It has to be stored.

In today's episode I'm taking you inside my inbox to hear a response to a listener who is differentiating between her food choices and her drinking choices.

https://primalpotential.com/448/

Resources:

The wait list for the Spring Fat Loss Fast Track is now open! 

Episode 445 - Using Values To Create Change

Episode 329: A Case Against Counting Calories

Episode 062: 4 reasons Calorie Counting Doesn't Work

How to subscribe to Primal Potential Daily Bites

Follow me on Instagram!

Feb 01, 2018
447: You Can Convince Yourself Of Anything
31:17

You can convince yourself of nearly anything. In fact, everything you believe, you've convinced yourself of through your thoughts, attention & actions.

In today's episode, we're exploring how you can turn this into an unstoppable force to help you create change & crush your goals. It's a short episode you won't want to miss!

https://primalpotential.com/447/

Resources:

The wait list for the Spring Fat Loss Fast Track is now open! 

How to subscribe to Primal Potential Daily Bites

Here's a link to those NUCO Coconut Wraps. I purchase them from Thrive Market because that's where I get the best prices. If you want to give Thrive Market a try, go through the URL thrivemarket.com/primalpotential so you can save 25% and get free shipping on your 1st order, plus a free 30-day trial membership!

Follow me on Instagram!

Jan 30, 2018
446: A Closer Look At Bulletproof Coffee
45:39

Does bulletproof coffee help you burn fat? Should you be drinking it? Does it matter how you make it?

Should you use coconut oil or MCT oil? Does it matter?

What if your butter isn't grassfed?

What kind of coffee should you use? Does it matter?

Is it breakfast? Can you have food with it?

These are the questions we're tackling in today's episode! Don't miss it!

https://primalpotential.com/446/

Resources:

The wait list for the Spring Fat Loss Fast Track is now open! 

Below are the products I use to make my bulletproof coffee. I purchase them from Thrive Market because that's where I get the best prices. If you want to give Thrive Market a try, go through the URL thrivemarket.com/primalpotential so you can save 25% and get free shipping on your 1st order, plus a free 30-day trial membership!

Use that link to create your account and then you can check out some of these items:

Grass Fed Ghee from Organic Valley

Spectrum Essentials Organic Unrefined Coconut Oil

MCT Oil

Kicking Horse Coffee

Devocion Coffee

Dos and Don'ts of Bulletproof Coffee

Aquasana Water Filter

Episode 046 on Water Filtration

Jan 27, 2018
445: Using Values To Create Massive Change
21:07

One of my Fat Loss Fast Track clients shared an article that inspired me like crazy. In today's episode, I'm sharing it with you and I hope that it not only challenges you, but I hope it leads you to put in place some actions that will change your life, your opportunities and your potential.

https://primalpotential.com/445/

Resources

Business Insider Article

Ben Franklin's Virtue Chart

441: Do You Feel Stuck?

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Jan 25, 2018
444: Overcoming Excuses For Good
17:49

The most dangerous excuses are true. The reason they keep winning out over your goals & intentions might be because you realize they are true so you don’t fight against them. You equate “true” and “right”.

Just because something is true doesn’t mean it’s the most true thing or the only true thing.

We’ve got to stop making assumptions & choosing the most convenient truth.

When it comes to making choices & pursuing our goals, we often don’t tell ourselves the whole truth. We don’t even consider the whole truth.

It’s time to slow down, work to be less impulsive, less reactive and consider the whole picture.

In today's episode we're exploring how you can start doing that today.

https://primalpotential.com/444/

Resources

441: Do You Feel Stuck?

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Jan 23, 2018
443: What You Need To Know About Beans
20:23

Earlier in the week I got an email asking, "Why aren't beans paleo?"

It's a great question & one we're diving into in today's episode.

We'll talk about macronutrients - are beans really a good source of protein? Do they have a lot of carbs?

We'll talk about micronutrients - can your body actually absorb & utilize the iron & zinc you see listed on the nutrition label?

We'll also talk about other components in beans and how they interact with our bodies at the cellular level.

If you're a bean eater, this is a must-hear episode!

https://primalpotential.com/443/

Resources

Dr. Loren Cordain on beans

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Jan 20, 2018
442: Think Big, Go Small
28:07

Our lives are busy. We all have a lot going on. And, unfortunately, that often means we aren't achieving our most important goals.

When we aren't intentional about the highest priorities in our lives, we can easily become victims of our circumstances, feeling that there isn't enough time or energy to do what we should be doing.

That needs to change. That can change.

Creating change doesn't require that your life be stress free and your days be wide open.

It just requires that we not let the things that matter most be at the mercy of the things that matter least.

If something has disproportionate importance, it needs disproportionate priority.

In today's episode we're talking about how to make this philosophy a reality that is reflected in your choices & your actions and we're talking about the ideas in the book The ONE Thing by Gary Keller & Jay Papasan.

https://primalpotential.com/442/

Resources

The ONE Thing by Gary Keller & Jay Papasan

441: Do You Feel Stuck?

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

 

Jan 18, 2018
441: Why You Are Stuck
31:09

At times, we all feel stuck. Or unhappy. Or both.

In today's episode I'm talking about the danger of participating in our own problems instead of participating in the solutions.

When we complain, blame, rehash the past, gossip, explain & justify, we are participating in the problem, not the solution.

When we participate in the problem, our energy, attention, time & effort are going to proving that we are right and that our struggle is real instead of going towards getting it right, regardless of the details.

This is, without a doubt, one of my favorite episodes of the podcast so far. You've got to hear this one!

https://primalpotential.com/441/

Resources

Episode 116: 5 Meals Under $1.99

Episode 066: Healthy Eating On A Budget

Give Thrive Market a try to get past the problem of access to affordable, healthy food!

If you go through the URL thrivemarket.com/primalpotential you can save an additional 25% of your first order with free shipping & a free 30-day trial membership!

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Jan 16, 2018
440: Clearing Up Conflicting Nutrition Advice
41:29

I know how frustrating & confusing it can be to hear conflicting information about what you should eat and why.

Lots of people feeling stuck & paralyzed by indecision because they don't know who or what to believe.

In today's episode I want to help you clear through the confusion and find your best approach to health, fat loss, energy, longevity and your best, healthiest life.

I've tackled this topic on a few other podcasts which are linked below under "Resources".

I hope you enjoy the episode! Share it with a friend who is confused about nutrition!

https://primalpotential.com/440/

Resources

353: The Coconut Oil Controversy

371: What The Health

389: Primal Vs Keto

21 Day Sugar Detox Salmon Cake Recipe

Want to give Thrive Market a try? Head to thrivemarket.com/primalpotential and you'll save an additional 25% on your first order plus you'll score free shipping and a free 30-day trial membership! My go-tos over there are:

Primal Kitchen Chipotle Lime Mayo

Wild Caught Canned Salmon

Organic Walnuts

Nuco Coconut Wraps

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Jan 13, 2018
439: 4 New Ways To Win When Eating Out
17:25

For most people, eating out is a struggle when they're trying to lose weight.

Maybe you feel like your options are limited or if you make a "healthy" choice, you're making a sacrifice and won't enjoy it.

Sure, we all know that we could get a salad or a burger without the bun and if that's the extent of the options we think we have, of course we feel limited!

There are so many other creative ways to enjoy eating out, love your food and feel great after you eat it!

Today's episode is a short one but hopefully it will give you some great new ideas for the next time you eat out!

https://primalpotential.com/439/

Resources

091: Eating Out For Weight Loss

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Jan 11, 2018
438: Simplify
27:56

We are so used to overthinking, overconsuming, overanalyzing and coming up with long term strategic plans that we've forgotten how to simplify.

I had a listener email me recently saying that she wants to stop dieting. She wants to get healthy. She doesn't want to over-restrict or count anything, she just wants to eat more real food and less processed foods.

Then she said, "I have no idea where to start".

That is evidence of how far we've strayed from simplicity.

Where she starts is, quite simply: how can I execute that today? What can I do today to eat more whole foods? What can I do today to eat fewer processed foods?

But simplicity is not just about food.

We've lost simplicity in our belongings. In our thoughts. In our actions.

And today, we begin to get it back. Don't miss this episode!

https://primalpotential.com/438/

Resources

Episode 410: More Simple, More Results

Episode 397: Bright Lines & Setting Standards

If you're ready to give Thrive Market a try, register through thrivemarket.com/primalpotential for some added perks like:

  • An extra 25% off your first order (and free shipping!)
  • A free 30-day trial membership to their site so you can make sure you love their stuff and save enough to cover (and ideally exceed) the cost of the monthly membership

Here's the salt lamp I talked about on the show!

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Jan 09, 2018
437: Needs Of The Body Or Needs Of The Mind?
24:05

One of you lovely listeners emailed me the other day to request that I do more of my "Inside EB's inbox" episodes where I share my responses to some recent emails!

That's what we're doing today! We're covering a ton of topics from breakfast meal ideas & recipes to what to do when you don't trust yourself and differentiating between needs of the mind (stress relief) and needs of the body (fuel).

So much good stuff in today's episode!

https://primalpotential.com/437/

Resources

Breakfast Resources: 

Fat Loss Food Guide

Breakfast Recipe List

Q&A 6 How To Make Breakfast A Fat Burning Meal

290: Fat Loss Breakfast

115: Breakfast Recipes & Questions

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Jan 06, 2018
436: Transforming Your Mental Operating System
56:57

Let's stop fighting against ourselves & relying on discipline and willpower to create change.

I believe that one of the most simple things we can do to make change easier and dramatically accelerate our rate of progress is: ask better questions.

Tim Ferriss says that if you want uncommon results, ask uncommonly clear questions.

Tony Robbins says that the quality of your life depends on the quality of the questions you ask yourself. I'll add to that "and the honesty with which you answer & frequency with which you ask"!

We are doing that work today! Don't miss it!

https://primalpotential.com/436/

Resources

Join the Winter Fat Loss Fast Track!

Today's Questions

  1. What can I do to make today better than yesterday?
  2. What can I do to make today an "A+" day?
  3. How can I push myself today?
  4. How will I reduce or refuse distractions?
  5. What is a middle ground between my excuse & my intentions?
  6. What have I been putting off that I can accomplish today?
  7. What choices can I make today that will move me in the direction I want to go?
  8. What will I do today to raise my standards?
  9. What will I practice improving today?
  10. What will I do to step outside of my comfort zone today?
  11. What can I do right now to make myself feel proud?
  12. How am I going to feel after this choice?
  13. What is my best choice in this moment?
  14. What feels hard now but will make tomorrow easier?
  15. If I say "yes" to this, what am I saying "no" to?
  16. Is this an opportunity to be seized or a temptation to be resisted?
  17. What do I really need in this moment?
  18. What do I need to let go of?

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Jan 04, 2018
435: EB Answers 'Tribe of Mentors' Questions
34:06

In his new book, Tribe of Mentors, Tim Ferriss asks 11 questions of some of the brightest minds & top performers in the world. The book is a collection of their answers.

In today's episode, though I certainly don't consider myself one of the brightest minds, I'm answering the 11 questions

I'd love to hear your answers! The 11 questions are below - post in the comments with your answer to one or more of them!

https://primalpotential.com/435/

Resources

Join the Winter Fat Loss Fast Track!

11 Questions From Tribe of Mentors

  1. What is the book or books you’ve given most as a gift and why? Or what three books have greatly influenced your life?
  2. What purchase of $100 or less has most positively impacted your life in the last six months (or recent memory)?
  3. How has a failure, or apparent failure, set you up for later success? Do you have a favorite failure of yours?
  4. If you could have one gigantic billboard anywhere with anything on it – metaphorically speaking, getting a message out to millions or billions – what would it say and why?
  5. What is one of the best or most worthwhile investments you’ve ever made?
  6. What is an unusual habit or an absurd thing you love?
  7. In the last 5 years, what new belief, behavior or habit has most improved your life?
  8. What advice would you give to a smart, driven college student to enter the real world? What advice should they ignore?
  9. What are bad recommendations you hear in your profession or area of expertise?
  10. In the last 5 years, what have you become better at saying no to (distractions, invitations) What new realizations and or approaches have helped? Any other tips?
  11. When you feel overwhelmed or unfocused, or have lost your focus temporarily, what do you do? What questions do you ask yourself?

Links to Items Mentioned In Today's Episode

The Obstacle Is The Way
The Motivation Manifesto
Chasing Excellence
Atlas Shrugged
The Power of Moments
Micro-Resilience

How to leave a rating & review

What Is Breaking Barriers

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Jan 02, 2018
434: The One Resolution Everyone Should Make This Year
15:02

Though I am not a fan of one-size-fits-all approaches to any goal, there is one resolution I believe everyone should make this year and I'm sharing it in today's episode.

This episode is the last one to air in 2017 but it doesn't matter when you stumble across this gem - it has the power to dramatically accelerate your progress, reduce your excuses & change your life!

https://primalpotential.com/434/

To register for the free New Year's workshops, click here!

To join the Winter Fat Loss Fast Track, click here!

Resources

Join the Winter Fat Loss Fast Track!

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Dec 30, 2017
433: When To Choose "Better"
38:02

Have you ever fallen into the trap of "better"? You know, when your choices aren't your best but you keep justifying them because they are better than what you used to choose?

You're still eating ice cream every night, you aren't making progress, but you feel justified because it's better than your past binges?

I am all for the pursuit of better...until it becomes the trap of better. I'm all for the pursuit of "better" until it keeps you from identifying and acting upon your best.

The trap of better is what we are talking about today! Don't miss it!

https://primalpotential.com/433/

To register for the free New Year's workshops, click here!

To join the Winter Fat Loss Fast Track, click here!

Resources

Join the Winter Fat Loss Fast Track!

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Dec 28, 2017
432: How Your Microbiome Can Help You Burn More Fat
38:49

We have more bacterial cells and bacterial genes in our bodies than we do human cells and human genes.

Our microbiome influences every single aspect of our health. It has a tremendous influence over our metabolisms, hunger, appetite, fat storage and fat burning.

If we aren't being intentional about optimizing our microbiome, chances are that it's not working in our favor, or, a best, not working for us as well as it could.

In today's episode we're talking about tactics and strategies to minimize damage and maximize benefits.

You don't want to miss this one!

To register for the free New Year's workshops, click here!

To join the Winter Fat Loss Fast Track, click here!


https://primalpotential.com/432/

Resources

Primal Potential Episode 048 - Epigenetics

Primal Potential Episode 055 - Probiotics

The Microbiome Diet by Raphael Kellman

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Dec 26, 2017
431: Motivational Minisode
08:47

The first rule of holes is: stop digging.

Today's episode is a motivational minisode to help you in those moments when you feel stuck or you find yourself making a series of choices you don't feel good about it. It could be a small moment, like mindlessly grabbing handfuls of Goldfish, or a chain of moments over a day, weekend or week.

This episode will be a great tool to help you implement a simple re-direct and stop digging deeper into a hole you don't want to create.

https://primalpotential.com/431/

Resources

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Dec 23, 2017
430: Slowing Down To Speed Up
26:09

I caught myself making a big mistake in my approach to creating an improvement in my life. While my mistake was in the gym, it's a mistake I see most people making in the way they approach losing weight or improving their food choices.

This mistake, which I describe in detail in today's show, is choosing intensity before establishing stamina. While this can absolutely happen in the gym, it's just as common in our food choices.

Choosing intensity over stamina means choosing the intense approach without first building consistent basics. That might be a Whole 30 right from your standard American diet, or going from indulging too frequently to strict keto - but we jump to the intense approach hoping for faster results without realizing that we haven't laid a solid foundation for change. Then, we bail. We get frustrated or can't sustain the extent of the change and we give up.

Our ambition exceeded our preparation. Our motivation is greater than our stamina. We might have the desire to create big changes but we need to slow down, establish a solid foundation and making gradual changes that last instead of massive changes that don't.

In today's episode I'm talking about how and where we most often make this mistake and sharing some ideas of how you can establish that stamina for change before dipping your toes in the waters of intensity.


https://primalpotential.com/430/

Resources

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Dec 21, 2017
429: My Personal Mantra For Today & 2018
24:28

I am feeling so happy & peaceful now that I've found my perfect mantra for today and into 2018. It's not just a mantra though, it's a new operating system that is going to absolutely help me with nutrition, fitness, business, finances and relationships.

In today's episode I'm sharing with you this mantra, inspired by The Soul of Money, and how I plan to apply it across every area of my life, starting today.

It's a short episode & you won't want to miss this one! It's going to be a game changer in my life!

https://primalpotential.com/429/

To register for the free New Year's workshops, please click here!

Resources

The Soul of Money by Lynne Twist

How to leave a rating & review

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Dec 19, 2017
428: How To Diagnose & Solve Your Execution Problems
29:56

In episode 427 we talked about how to break a big habit into a tiny one to acclerate your progress and build momentum quickly.

Today, I'm showing you how to figure that out in real life.

This episode is an actual coaching call with one of my clients. I take you through the process of how we identify what's not going well, why it's not going well and then establish micro changes to both mindset and behavior to create change. I think you're going to love this episode!

Make sure to register for the New Year live workshops! They're totally free!

Want to get on the Fat Loss Fast Track wait list? Here's your link!

http://primalpotential.com/428/

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Dec 16, 2017
427: No Time Or Motivation?
24:54

Do you avoid journaling because it takes too much time or effort?

Or have you ever skipped a workout because you don't have the time?

Have you opted for fast food because you don't have the energy to prepare a fat loss friendly meal?

You don't want to miss today's episode!

Today we are talking about finding a micro version that you can do when there's a macro strategy you won't do. 

Do not miss our New Year workshops! They're free! They're live! They're online!

Click here to make sure you get a spot!

http://primalpotential.com/427/

Resources

Questions to ask yourself:

  1. How can I win the day? (Or the rest of the day)
  2. What are 3 great choices I can make today?
  3. What would make me feel proud?
  4. What does impeccable self-care look like today?
  5. What will make me feel more confident today?
  6. What can I practice?
  7. What does my best look like?
  8. What do I want more of in my life and how can I create that?
  9. How can I create the future I want with my choices today?
  10. How can I hold myself accountable?
  11. What’s holding me back?
  12. What can I do differently today?
  13. How can I improve my consistency today?
  14. Where do I have room for improvement?
  15. What doesn’t work and what can I do about it today?
  16. What works for me? What doesn’t? What will I do about it?
  17. What are the most simple things I can do to create success today?
  18. How can I be the solution to my problems today?
  19. What can I control?
  20. How can I improve my attitude?
  21. What does my ideal look like & how can I move towards it today?

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Dec 14, 2017
426: Discipline Equals Freedom
24:20

I read a lot. Multiple books each week. Within the Primal Potential Masters Club we have a monthly book club where we read, discuss and implement the strategies within many of my all time favorite books.

Every once in a while I do a book club episode on the podcast and share ideas from a book I've recently enjoyed. Today we're talking about Discipline Equals Freedom Field Manual by Jocko Willink. Though I don't know him, I have an immeasurable amount of respect & admiration for him & his philosophies.

Jocko was a Navy Seal & commander of the most decorated special operations unit of the war in Iraq.

Since retiring from military service, he has become a successful business man & coach who lives to practice what he preaches.

From my perspective, Jocko Willink embodies mental toughness, achievement, bravery & self-discipline. I'm excited to share some of his ideas with you.

If you are looking for a swift kick in the pants, buy the book and more importantly, live the ideas within it.

Enjoy today's book club episode!

http://primalpotential.com/426/

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

Discipline Equals Freedom Field Manual by Jocko Willink

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Dec 12, 2017
425: Creating Balance With Food & Life
21:00

Does being disciplined mean missing out on connection?

How do you balance making great food choices with enjoying life to the fullest and reaching your goals?

That's one of the questions we're tackling on today's podcast episode.

Today I'm taking you inside a clip of a bonus webinar within the Fat Loss Fast Track.

I'm sharing with you two of the questions we discussed in the Fat Loss Fast Track including one about how to translate your goals from a long term objective to a daily focus. 

If you want to get on the wait list for the winter Fat Loss Fast Track, click here!

http://primalpotential.com/425-2/

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Dec 09, 2017
424: Dietary Fat & Blood Lipids
30:45

Is eating more fat going to increase your cholesterol?

What if you started eating more fat and your cholesterol levels did go up? What does it mean? What does it not mean? How do we interpret cholesterol panels and what should we be paying attention to?

What about triglycerides? Won't eating more fat increase triglycerides?

If you've got these questions, I've got your answers!

Join me for today's episode!

http://primalpotential.com/424/

Resources

How to leave a rating & review

Cholesterol - The Duct Tape of the Human Body

Dietary Fat & Cholesterol

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Dec 07, 2017
423: If This Was My Last Episode
18:03

The other day in my Daily Stoic Journal I answered the following question:

If I lived today as if it were my last, what would I do?

At first, I copped out. I wrote out all the things I'd do & then all the reasons why I couldn't do them. I mean, I have to work! I have responsibilities.

Then, I caught myself and said: within the framework of my current reality, what can I do?

Instead of focusing on what I would do but can't, what are the things I should do & can?

One of those things I said I'd do if it was my last day on earth is record a final message for my Primal Potential family. 

So, though this is not the last Primal Potential podcast, I wanted to record it as though it was. These are all the things I'd want you to know if it was my last day on earth.

http://primalpotential.com/423/

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Dec 05, 2017
422: Inside EB's Inbox
32:34

Every day I answer tons of listener emails. My responses and the conversations that happen in my inbox cover thousands of important topics from motivation to hormones & everything in between.

The other night I was wishing you guys could see & hear those conversations so today I'm taking you inside my inbox!

We're tackling questions about topics like:

  • How to handle "backsliding" after seeing some progress
  • How to stop a downward spiral
  • What benefits you can expect from adding more fat to your diet
  • Unseen ways you're holding yourself back
  • A new perspective on sugar cravings

If you've got questions you'd like me to tackle on the show, be sure to comment below!

http://primalpotential.com/422/

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Dec 02, 2017
421: Eliminating Your Story Barrier
18:47

This week I've had a bunch of one-on-one calls with folks who attended ASCEND, the Primal Potential weekend workshop in early November. Today, those calls had a powerful theme:

The circumstances we use to justify our choices and our commitment & attachment to those stories.

There are a couple aspects of a choice: the setup for the choice & the choice itself.

When we desire change, we often focus on changing the choice itself - we want to eat less, move more, reduce sugar, etc.

However, a more effective approach might be to change the setup. More specifically, it is likely more effective to stop committing to the story you use to justify the choice.

Not sure what this looks like? Tune in to today's episode for examples & strategies!

http://primalpotential.com/421/

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Nov 30, 2017
420: Hacking Mindless Eating
25:57

You can have ambitious goals and pure intentions but if you're eating mindlessly, without paying attention, you're going to struggle to achieve them.

How do we transition from randomly grabbing a handful of crackers or a piece of candy without thinking to intentionally fueling our body by conscious choice?

If you can break the habit (and you can) of eating in front of the tv, while you're driving or from random bags & boxes, your physical progress will increase dramatically.

Today we are talking about tactical strategies to eliminate mindless eating & overcoming the obstacles to executing these strategies on a daily basis.

http://primalpotential.com/420/

Resources

How to leave a rating & review

Episode 410: The Value of Simplicity

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

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When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Nov 28, 2017
419: *Personal* Year End Review
50:39

At the risk of extreme vulnerability & personal sharing, I'm taking you through my 2017 year-end review process in the hopes that you'll be intentional about going through your own.

I made the decision to share much more personal stuff than I normally do to show the necessity of both failure & success and how oftentimes, our most significant launch pad is established by what, if not investigated, appears to be a failure.

http://primalpotential.com/419/

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Nov 25, 2017
418: Tactics & Mindset For IMMEDIATE Change
24:05

Do not wish away the rest of the year. Do not wish away the rest of the day so you can get to your fresh start tomorrow. We've got to work together to completely eliminate this notion of starting tomorrow, Monday, after vacation or at the first of the year.

Today we are talking about 3 strategies you can implement to make the last 6 weeks of the year the absolute best 6 weeks of the year so you can go soaring into 2018 with epic levels of momentum & motivation.

http://primalpotential.com/418/

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Nov 23, 2017
417: Health Hack for Metabolism, Wrinkles & Energy
45:09

Most of us aren't taking advantage of a huge tool at our disposal: light.

Light has the ability to increase our metabolism, speed our healing, reduce inflammation, increase energy and much more.

Yet, we take it for granted. We think using light is quackery. It's not.

Try to grow a plant in the dark. Overexpose a plant to light. See what happens.

Light is a super-nutrient, as important to human health as it is to plant health, if not more.

Light can dramatically improve our hormones, energy, metabolism, healing, immune system & more.

Alternatively, if not optimized, light can make us tired, unfocused, depressed and sick.

Today we are learning how light influences us, the different types of light and the differing impact and what simple and complex solutions we can begin to implement.

http://primalpotential.com/417/

Resources:

Help me reach my goal of 1,000 5-star reviews!

Flu.x Software for computer

Full Spectrum Light Bulbs

Blue Light Blocking Glasses

UVB At-Home Light

Salt Lamp

Blackout Curtains

Joovv Light - use coupon code PRIMAL to save $25

Ettitude Bedding

Astaxanthin Supplement - I recommend products using AstaReal brand astaxanthin

Head Strong by Dave Asprey

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Nov 21, 2017
416: Healthy Holiday Gift Ideas
31:20

The holidays are fast approaching and today I'm sharing some healthy holiday gift ideas including what I'll be gifting and what my wish-list looks like!

To check out all my gift ideas, including the gift I'm giving myself to reduce cellulite, listen to the full episode!

Healthy Holiday Gift Ideas

Books

The Ketogenic Bible

I Am John Galt

The Obstacle Is The Way

The Traveler's Gift

Zen Mind, Beginners Mind

Tao Te Ching

Atlas Shrugged

The Fountainhead

Moleskin Journals

Kitchen

Primal Potential Coffee Mugs

Kicking Horse Coffee

Thrive Market Cashews

Artisana Coconut Butter Travel Packets

Zevia

Vitamix Blender

Oxo Salad Chopper

Behmor Coffee Maker

Home

Away Luggage

Lovesacs

Yeti Tumblers & Coolers

Body

Joovv Light - use coupon code PRIMAL to save $25

My favorite poncho from Ugg (I have it in Navy)

Spanx Arm Tights

Jump Rope

Other

ASCEND Audio Workshops

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

 

 

http://primalpotential.com/416/

Nov 18, 2017
415: 7 Steps To Your Happiest Life
32:38

This could be the most helpful, useful podcast in Primal Potential history. I cannot wait for you to hear it! Today I'm going to introduce you to 7 steps that will help you, starting today, create your happiest life. Your healthiest life.

The other day, on the beach, I read "How To Write Like Tolstoy" and it opens up with a quote I loved:

Peter Carey: I was finally a writer.

Interviewer: What was it that was clicking?

Carey: Age, experience, a simpler form, practice, reading, influence, getting beyond influence.

Today we are talking about how to leverage age, experience, a simpler form, practice, reading, influence & getting beyond influence to create your happiest life.

I'll tell you how I've done it, how I'm continuing to improve in these areas, what tools I use and what implementation looks like in your life.

Before you dive into the episode: a quick reminder that registration for the first Fat Loss Fast Track group of 2018 opens up in just a few weeks. Make sure you're on the wait list!

http://primalpotential.com/415/

Resources

How to leave a rating & review

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Simon Sinek & The Bagel Story

Ready to try Thrive Market?

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Nov 16, 2017
414: Why We Struggle To Create The Change We Want
33:20

In today's episode we're talking about how there's a difference between knowing how you want things to work and doing work.

In life & business, many of us struggle to create success because we aren't balanced or consistent in our approach.

Today I'm talking about the book The E-Myth Revisted by Michael Gerber. Though the book is about business, it talks about how there are 3 primary approaches to work and how we struggle when there is an imbalance in them.

While this is certainly true in business ownership, it's just as true, if not more, in life.

The tactician - executes tasks. Gets things done. A to-do list lifer!

The manager - strategist. Pragmatist. Planner.

The entrepeneur - visionary. Dreamer. Big ideas.

We need all three. We can't just go through life crossing tasks off a list. We can't create plans without executing them. We can't have vision without action. We can't succeed without vision.

If you feel like you aren't sure what you want for your life, listen to this episode.

If you feel frustrated that you create plans but don't implement them, listen to this episode.

If you feel like you're so busy doing what has to be done that you have no time to create a life you love, listen to this episode.

http://primalpotential.com/414/

Resources

The E-Myth Revisted by Michael Gerber

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Nov 14, 2017
413: Working ON Your Life
14:58

Are you too busy working in your life that you aren't ever working on your life?

This is a trap most people fall into. I have! Repeatedly!

They are so busy keeping up and crossing tasks off their lists that they feel they don't have time to fundamentally change or improve their lives.

They're too busy to do the most meaningful work.

I recognized this so profoundly in my work - I have been too busy working in my business that I've felt there is no time or ability to work on my business.

It's a huge mistake.

It's penny wise & pound foolish. It's what we're diving into today! Don't miss it!

http://primalpotential.com/413/

Resources

404: Simple Decision Making Criteria

Breaking Barriers - Overcome Emotional Eating & Self-Sabotage

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Nov 11, 2017
412: Fat Loss, Happiness & Vacation
37:30

Is it possible to enjoy your vacation, enjoy your food and make progress towards your goals at the same time?

Yup, I do believe it is.

As I prepare for a bunch of vacations and family holiday celebrations, I thought I'd share with you some general holiday & vacation strategies that go beyond "eat less, move more and only eat what you love".

In today's episode we're talking about finding the intersection between pleasure and happiness while you travel or celebrate as well as specific strategies for blending progress & celebration.

http://primalpotential.com/412/

Resources

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Primal Potential 050: Do You Treat Weekends Like Vacation

Primal Potential 260: Anti-Diet Holiday Strategies

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Resources

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Primal Potential 050: Do You Treat Weekends Like Vacation

Primal Potential 260: Anti-Diet Holiday Strategies

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Nov 09, 2017
411: My 5 Major Mindset Takeaways
23:53

This past weekend was undeniably one of the best of my life. ASCEND, the annual Primal Potential transformation weekend event, was a massive success.

I was changed. People who attended were changed. Relationships were formed & breakthroughs happened left & right.

I am still processing everything that happened.

In today's episode I'm sharing my 5 major mindset takeaways from the weekend.

For those of you who weren't able to make it, make sure you stay tuned to find out when & where the next transformation weekend will be!

http://primalpotential.com/411/

Resources

Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers!

What Is Breaking Barriers

Ready to try Thrive Market?

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Nov 07, 2017
410: More Simple, More Results
51:42

Oooooh boy do I have a great episode for you today! Since I am spending today in Boston with my ASCEND 2017 attendees, I thought I'd let you in on a little of the fun by sharing an audio from ASCEND 2016!

Today's podcast is one of the lectures from ASCEND 2016 on the power of simplicity.

This podcast is about doing less to get more.

It's about embracing a simple change instead of battling for a complex one.

It's about breaking away from the mindset that we need to do 4,000 things to create success and embracing the mindset that we need to just do 4 things and do them 4,000 times.

Enjoy this look inside last year's ASCEND event!

http://primalpotential.com/410/

Resources

404: Simple Decision Making Criteria

Breaking Barriers - Overcome Emotional Eating & Self-Sabotage

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Nov 04, 2017
409: Pleasure Vs. Happiness
13:05

There's a huge difference between choices that bring you pleasure and choices that make you happy. Ultimately, we want to work towards choices that bring both!

In today's episode I'm talking about an interaction with a Fat Loss Fast Track client who told me that binges make her happy.

Since I've had the opportunity to hear her describe those binges, I know it's not true. I know they make her feel frustrated, defeated, out of control and hopeless.

However, the foods she binges on definitely bring her momentary pleasure.

How can we find the intersection of both? It comes not just to what we eat, but also to why, when and how much we eat.

That's what we're diving into in today's episode. Don't miss it!

http://primalpotential.com/409/

Resources

Fat Loss Fast Track Wait List

404: Simple Decision Making Criteria

Breaking Barriers - Overcome Emotional Eating & Self-Sabotage

What Is Breaking Barriers

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Nov 02, 2017
408: Incorporating Fitness & Staying Motivated
41:02

Today was such a fun episode! It is part 2 of a 2 part listener Q&A episode! We had so much fun in episode 407 talking about parenting, raising healthy kids, staying engaged when you reach maintenance & vegan options for a fat loss breakfast. We also touched on inspiring others, strategies for women in menopause and my tiny house project.

Today we're kicking off talking about fitness & exercise and then we dive into my aspirations for Primal, staying postive when life gets crazy & my advice for someone who wants a career in the health & weight loss space.

http://primalpotential.com/408/

Resources

404: Simple Decision Making Criteria

Breaking Barriers - Overcome Emotional Eating & Self-Sabotage

What Is Breaking Barriers
In today's episode I mentioned that I created a list of my favorite products from Thrive Market. You can download it here.

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Oct 31, 2017
407: Raising Healthy Kids & Inspiring Others
37:14

Today was such a fun episode! It is part 1 of a 2 part listener Q&A episode and we kick off with a powerful question about how I'll raise my (future) children to be healthy & health-conscious without making food a huge issue in the family.

We talk about how to inspire others, how to support others on their own health journeys, what advice I'd give to a menopausal women with 20 pounds to lose, fat loss breakfast options for vegans & much more!

Plus, I answer some personal questions about the tiny home I'm building & some other fun stuff!

In part 2 (episode 408) we'll kick off with a bunch of questions about workout strategy, getting started with exercise & my own fitness journey. We'll also dive into questions about mindset, procrastination and how to know if your physique goals are realistic for you body.

http://primalpotential.com/407/

Resources

404: Simple Decision Making Criteria

Breaking Barriers - Overcome Emotional Eating & Self-Sabotage

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Oct 28, 2017
406: Rationalizing Vs. Resourcefulness
23:47

Do you ever find yourself rationalizing a choice you know you shouldn't make? Do you catch yourself justifying an excuse? Talking yourself into why it's okay to wait another day or break a promise you made to yourself?

That's what we're talking about today.

We're talking about first recognizing the way you most commonly rationalize, justify or make excuses.

Then we're talking about 3 different ways you can responsd in a resourceful way that gradually eliminates the habit of rationalizing, justifying or making excuses.

http://primalpotential.com/406/

Resources

404: Simple Decision Making Criteria

Breaking Barriers - Overcome Emotional Eating & Self-Sabotage

What Is Breaking Barriers

The Thrive Market product I mentioned in today's episode is Great Lakes Gelatin.

In today's episode I mentioned that I created a list of my favorite products from Thrive Market. You can download it here.

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Oct 26, 2017
405: 3 Strategies For Massive Change
20:55

"If you don't believe in affirmations, go into your child's bathroom and write 'I am a loser' on their mirror."

I posted this quote on Instagram the other day (with the disclaimer "please don't actually do this, whether you believe in affirmations or not").

The email responses that came from that post told me loud & clear: we need to talk about the way we talk to & about ourselves.

That's what today's episode is all about - how and why we need to change the way we talk to & about ourselves.

Lots of people know their negativity isn't helping, but they feel like they can't stop it.

Today I introduce 3 powerful strategies to help you make the single change that could make the most difference in your progress & overall happiness:

  • The neutral redirect
  • The empowering redirect
  • The positive redirect

Don't miss it!

http://primalpotential.com/405/

Resources

In today's episode I mentioned that I created a list of my favorite products from Thrive Market. You can download it here.

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Oct 24, 2017
404: Simple Decision Making Criteria
23:25

I believe with all my heart that if you master what we're talking about in today's episode, you can crush any goal you set for yourself.

Today's episode is about getting rid of all the drama & all the stories you use to talk  yourself into choices that prevent you from reaching your goals.

Today's episode is about distinguishing between what is really happening & the story you tell yourself about what is happening.

Today we are looking at a couple basic yet powerful ideas:

What is really happening without your story?

Implementing simple decision making criteria.

Oftentimes, we distract and exhaust ourselves with complicated stories about our past or our fears of the future and we get far away from what is really happening and the simple choice that needs to be made.

Today we are cutting through all the drama and getting to the basics of the decision at hand & how you can master challenging moments.

If you listen to any episode, listen to this one!

http://primalpotential.com/404/

Resources

In today's episode I mentioned that I created a list of my favorite products from Thrive Market. You can download it here.

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Oct 21, 2017
403: When Hunger & Satiety Signals Break
22:57

Today we are talking about how we mess up our body's natural ability to regulate hunger & satiety, or feelings of fullness.

Our body is actually designed to keep us from gaining too much weight through a series of hormonal signals.

However, we have the ability to impair those hormonal signals by overeating or eating too much sugar, starch & processed foods.

Fortunately for all of us, we can fix our hunger & satiety mechanisms and when we do, fat loss gets so much easier.

Hunger diminishes, satiety returns and cravings fade away.

If you have ever felt like you feel hungry shortly after eating or it takes a lot to feel full, this episode should be really helpful to you!

Don't miss it!

http://primalpotential.com/403/

Resources

Free E-Book - Hormones & Fat Loss

058: Understanding Fat Loss & The Insulin Effect

179: 3 Fat Loss Hormones

How To Leave A Rating & Review (thank you!!!)

Oct 19, 2017
402: Game Changing Reframe On Creating Momentum
23:18

"If you get tired of walking up a hill, run. Momentum makes it easier." ~ Ramit Sethi

While I know this & adamantly agree with it, reading it in a success tips email from Ramit Sethi was like hearing it & being moved by it for the first time.

Today's episode is all about changing strategy to create momentum. Using effort & intensity to make the journey easier, not harder.

If you've ever felt like you're tired of trying or not making enough progress, you can't miss today's episode!

http://primalpotential.com/402/

Resources:

Here's the full email from Ramit

Curious about my skin care routine? In today's episode I detailed the Fatco products I use.

Fatco Cleansing Oil

Fatco Myrrhaculous Face Cream

Buy them (and save big) from Thrive Market here

Buy them via Amazon (and pay more) here

When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!

How To Leave A Rating & Review (thank you!!!)

Oct 17, 2017
401: Tough Love On Self Talk
07:24

Your negative self-talk & committment to your past problems is old news. It is draining you, whether you realize it or not, and it's keeping you from the progress & success you are capable of.

It's time to retire all your negativity & complaining and replace those limiting, prescriptive thoughts with inquiries that lead to action.

Minisode of tough love!

http://primalpotential.com/401/

Oct 14, 2017
400: Before You Buy - Dietary Supplements
21:17

Should you be taking a supplement? Do you need one? How do you know what you need? How do you know what quality supplements are?

In today's episode we're tackling a series of questions to help you decide if you need a supplement, which one you need and if it's improving your health (or you're wasting your money).

Before you buy dietary supplements, listen to this episode!

For other episodes I've done on specific supplements & nutrients, check out the links below in the Resources section.

http://primalpotential.com/400/

Resources:

031: The Truth About Omega 3s

327: Vitamins, Supplements & Shakes

055: Probiotics For Health & Fat Loss

Activated Charcoal Supplements

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

How To Leave A Rating & Review (thank you!!!)

Oct 12, 2017
399: Answers To Common Fat Loss Questions
19:32

A couple years ago I regularly did "random episodes" answering listener questions & sharing my own personal hacks & strategies.

In today's episode, I'm doing both. I'm sharing a personal detoxification strategy and answering a bunch of listener questions including:

Does eating this particular food take me out of fat burning mode?
What's the best thing I should eat to make sure I stay in fat burning mode?
Does exercising after eating sugar prevent fat storage?
I also answer some mindset related questions from listeners who are frustrated that they aren't taking action to reach their goals. They want to lose weight, they want to eat better & they know what it matters so much, but they're still failing to take action & make it happen.

I hope you enjoy the episode & if you have questions you'd like me to answer in an upcoming episode, leave them in the comments below!

http://primalpotential.com/399/

Resources:

Carbohydrate Spillover

Activated Charcoal Toothpaste

Activated Charcoal Supplements

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

Oct 10, 2017
398: How To Fight For Yourself
01:00:20

I hope today's episode lights a fire in you! We are talking about how to break out of the pattern of complacency & really fight for your best life.

It's not always easy but it's 100% possible and begins with the choices you make today!

If you need to understand how to create momentum, motivation & dig into a change that feels too huge to conquer, this episode is for you!

http://primalpotential.com/398/

Resources:

The Motivation Manifesto by Brendon Burchard

How To Make 2016 Amazing

Have you tried Thrive Market yet?

The products I mentioned in today's episode include:

Wild Planet Canned Salmon

Bone broth & stock

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

How To Leave A Rating & Review (thank you!!!)

Oct 07, 2017
397: Boundaries, Standards & Bright Lines
20:02

On today's episode we're talking about boundaries and standards we set for ourselves. These are rules and restrictions but rather reminders that help us make each day as good as it can be. They are reminders that point us in the direction of choices that make us feel our very best.

I shared a new boundary I recently created for myself: I don't indulge alone. I shared how I worked through my mental resistance to this change and the big ways I think it's going to improve my life and my mindset.

Lastly, I talk about my honest answer to a great question from a listener. She asked, "How do you balance making progress towards your goals with being at peace with your choices & your body?"

Don't miss today's episode!

http://primalpotential.com/397/

Resources:

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

How To Leave A Rating & Review (thank you!!!)

Oct 05, 2017
396: Bad Advice & Unsolicited Opinions
21:28

In episode 388 I had the pleasure of interviewing Mark Sisson to talk about his new book, The Keto Reset Diet. During that interview I decided to give the reset a try, as a way of encouraging my body to be a better fat burning.

Surprisingly, my boyfriend decided to do the reset as well & in the first 12 days he lost 19 pounds.

He was talking about it with some friends when we were out to dinner the other night & the amount of bad (well intentioned but misinformed) advice that got tossed around was staggering.

I'm not one to give unsolicited advice so I didn't jump in or counter any arguments, I just listened. I'm sure my boyfriend knew that my mind was racing, but I'm certainly not going to correct anyone who isn't looking to learn (but rather to share what they're sure they know).

Anyways, in today's episode I thought I'd share the advice that was tossed around and give my two cents where people do come to hear my insights & opinions.

http://primalpotential.com/396/

Resources:

388: Mark Sisson & The Keto Reset Diet 

The Keto Reset Diet by Mark Sisson

387: How To Become A Better Fat Burner

ASCEND Boston 

Have you tried Thrive Market yet?

The products I mention in today's episode include:
 

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

How To Leave A Rating & Review (thank you!!!)

Oct 03, 2017
395: Low Carb, High Insulin?
22:11

Insulin is the master fat loss hormone. Optimizing insulin production and release means fat loss, energy, satiety and the absence of cravings.

Not optimizing insulin means fat storage, difficulty burning fat, fatigue, mood swings, cravings and more.

In episode 394 we introduced the insulin index and explained how insulin can be impacted even when blood sugar is not.

Today we're getting tactical & specific - reviewing which foods might have zero carbs but still produce a measurable insulin response and what you should do about it.

http://primalpotential.com/395/

Resources:

The formula for insulin load:

insulin load = total carbohydrate – fiber + 0.56 x protein – 0.725 x fructose

Chart of carbohydrate versus Food Insulin Index

Optimising Nutrition on the Food Insulin Index

To understand more about this, listen to the following episodes of the Primal Potential podcast:

Episode 009: Carb Spillover

Episode 058: Understanding Fat Loss

Episode 021: Fruit & Fructose

Why Calorie Counting Doesn't Work

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

 Here are some of my favorite Primal Kitchen Products:
 
Primal Kitchen Avocado Oil

16.9 oz on Amazon:  $14- $20

16.9 Thrive Market: $9.75

Primal Kitchen Chipotle Lime Mayo

On Amazon: $11.45

On Thrive Market: $7.45

Primal Kitchen Sea Salt Macadamia Nut Bars (Box of 6)

On Amazon: $17.28

On Thrive Market: $14.95

How To Leave A Rating & Review (thank you!!!)

Sep 30, 2017
394: What Is The Insulin Index?
23:37

Today we are talking about the insulin index. We talk a lot about the way carbohydrates drive insulin and how our control over insulin really determines our energy, hunger, cravings and ability to burn fat.

However, there are many more factors at play than just carbohydrate when we're talking about insulin.

In fact, there are some foods that don't have much of an impact on blood sugar but do drive an insulin response.

Today is part 1 of a 2 part series where we'll look at all the factors that influence insulin, including some of the tricky ones you wouldn't expect!

http://primalpotential.com/394/

Resources:

The formula for insulin load:

insulin load = total carbohydrate – fiber + 0.56 x protein – 0.725 x fructose

To understand more about this, listen to the following episodes of the Primal Potential podcast:

Episode 009: Carb Spillover

Episode 058: Understanding Fat Loss

Episode 021: Fruit & Fructose

Why Calorie Counting Doesn't Work

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

Sep 28, 2017
393: Don't Believe Everything You Think
21:56

One of the most destructive ways to hold yourself back & stay stuck in fear and excuses is to believe every thought you think.

Do not believe everything you think.

In today's impromptu episode, I'm sharing a particularly challenging experience I had this past weekend & how it showed me a huge opportunity to stop believing my thoughts.

My thoughts were creating fear and making a tough situation nearly impossible.

If you find yourself stuck in delay, doubt, excuses and inconsistencies, this will be a powerful episode for you!

http://primalpotential.com/393/

To join the Fall Fat Loss Fast Track, click here! 

To watch the Mindset & Motivation Master Class, click here!

Resources:

Join the Fall Fat Loss Fast Track

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

Sep 26, 2017
392: Missing Out & Dealing With Temptation
18:29

I absolutely love this episode. A long-time client of mine had a big mindset breakthrough recently & today I'm sharing it with you.

For most of her life, this client has indulged almost every day. Chocolate here, ice cream there, she never wanted to miss out on a treat.

Even though she wanted to lose weight & get healthy, she didn't want to miss out on indulgences - and that's how she say giving them up - missing out.

We talked about a lot of different strategies over many months of work - focusing on what's really worth it & what's not, indulging with less frequency - we tried lots of things.

However, her story remained the same: I love treats and I don't want to miss out on them.

Recently, she decided to change her story. In today's episode I'm sharing her breakthrough as well as my own perspective shift.

If you feel like you're inconsistent and struggle to resist temptation, this episode is for you!

http://primalpotential.com/392/

To join the Fall Fat Loss Fast Track, click here! 

To watch the Mindset & Motivation Master Class, click here!

 

Resources:

Join the Fall Fat Loss Fast Track

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

Sep 23, 2017
391: Motivation & Mindset Master Class
01:19:57

If you want to change what you do, you've got to change how you think.

If you want to change how you act, it begins with your mindset.

In today's episode I'm taking a deep dive into mindset, perspective and the way we choose to make it work for us or against us.


http://primalpotential.com/391/

Resources:

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership! 

Sep 21, 2017
390: How To Be A Better Coach (Of Yourself)
30:45

We are all coaches. The person we coach most often and most influentially is ourself. Unfortunately, many of us keep calling plays that don't work.

In today's episode I'm sharing a coaching call I had with a Fat Loss Fast Track client that's really about about mindset. We talk about lies we tell ourselves, how the little things actually do matter and how you can identify the strategies you keep returning to that simply aren't working.

We also talk about the trap of "improvement" and how we can use "improvement" at the expense of "progress"

Lastly, we talk a bit about this week's live mindset masterclass. Don't miss it! Register now and be there live!

http://primalpotential.com/390/

Resources:

Next week's Motivation & Consistency Masterclass! It's free!

Fall FLFT Wait List

Learn more about the Fat Loss Fast Track

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

 In today's episode I talked about Jackson's Honest Sweet Potato Chips.
 
Sep 19, 2017
389: Primal Vs. Keto?
33:06

What's the difference between primal and keto? How do I know if I'm in ketosis? Do I have to be in ketosis to burn fat?

We're tackling these questions and a whole lot more in today's episode.

In episode 387 I laid the foundation for our week of discussion around ketogenic diets. I defined ketosis, ketones and talked a little bit about "clean keto" versus all those keto plans touting ketogenic treats & desserts.

In episode 388 I had the great pleasure of interviewing Mark Sisson (author of The Primal Blueprint) and talking about his newest book, The Keto Reset Diet.

Today we're doing a bit of a debrief on those episodes to answer some questions and dive deeper into some of the powerful points we rushed through in episode 388.

If you've got questions about fat burning, ketosis or anything we talked about in episodes 387 or 388, don't miss this episode!

Reminder: next week I'm hosting a free mindset & motivation masterclass. The more we talk about nutrition & consistency, the more I feel the need to tackle mindset and the ability to create motivation because we can know a lot about nutrition strategy but not have the mental muscle to consistently implement it.

I hope you'll join me!

http://primalpotential.com/389/

 

Resources:

The Keto Reset Diet

The mindset side of change cannot be overlooked. If you struggle with the consistency we talk about in today's episode, make sure you sign up for the free mindset masterclass next week!

Mindset Masterclass: http://primalpotential.com/bestrong

Key terms:

Ketosis is a state of metabolic efficiency where you are able to burn stored energy in the form of body fat and ketones & not be dependent on regular high carbohydrate meals to sustain your energy, mood and cognitive focus.

Ketones are an energy source just like carbs, fat & protein are energy sources. Ketones can be used by your brain, your heart, and your muscles. Ketones are produced by the liver as a byproduct of fat metabolism.

Ketones produced under certain conditions:

  • blood sugar is low
  • insulin is low
  • muscle & liver glycogen stores are low

To understand more about this, listen to the following episodes of the Primal Potential podcast:

Episode 009: Carb Spillover

Episode 058: Understanding Fat Loss

Why Calorie Counting Doesn't Work

Next week's Motivation & Consistency Masterclass! It's free!

Fall FLFT Wait List

Learn more about the Fat Loss Fast Track

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

 Here are some of my favorite Primal Kitchen Products:
 
Primal Kitchen Avocado Oil

16.9 oz on Amazon:  $14- $20

16.9 Thrive Market: $9.75

Primal Kitchen Chipotle Lime Mayo

On Amazon: $11.45

On Thrive Market: $7.45

Primal Kitchen Sea Salt Macadamia Nut Bars (Box of 6)

On Amazon: $17.28

On Thrive Market: $14.95

How To Leave A Rating & Review (thank you!!!)

Sep 16, 2017
388: The Keto Reset Diet
01:01:29

Today we have best selling author Mark Sisson on the show. Mark's book The Primal Blueprint was a game changer for me when I was initially adopting a primal way of eating. Today we're talking about his newest book, The Keto Reset Diet and how he thinks that phases of what I'll call "clean keto" are the next level of primal in terms of anti-aging, fat loss, performance, satiety & energy.

For an introduction to ketogenic diets, ketones and other general concepts, check out episode 387 of the podcast where I talk about this stuff from a high level to lay the foundation for today's episode.

For today, we're talking about why Mark considers keto phases the next level of primal, what kind of carb & protein limitations you'll need for success

Mark said a few super powerful things in the episode that I want to really highlight:

Building a fast metabolism as a health goal is completely flawed. Accelerated metabolic function accelerates again. 

Guys, it's not that we need faster metabolisms. It's quite the opposite. We need more efficient metabolisms and we can create that with our food choices.

He also said, "When I'm keto, I'm barely keto & when I'm not, I'm barely not". 

Do you know what that is? It's consistency. It's getting to a place where there aren't wild fluctuations in the quality & quantity of your diet. That's what we need to focus on more than an inconsistent extreme approach.

I strongly recommend you check out his  new book, The Keto Reset Diet & definitely take a listen to today's episode!

http://primalpotential.com/388-keto-reset-diet-mark-sisson/

Resources:

The Keto Reset Diet

The mindset side of change cannot be overlooked. If you struggle with the consistency we talk about in today's episode, make sure you sign up for the free mindset masterclass next week!

Mindset Masterclass: http://primalpotential.com/bestrong

Key terms:

Ketosis is a state of metabolic efficiency where you are able to burn stored energy in the form of body fat and ketones & not be dependent on regular high carbohydrate meals to sustain your energy, mood and cognitive focus.

Ketones are an energy source just like carbs, fat & protein are energy sources. Ketones can be used by your brain, your heart, and your muscles. Ketones are produced by the liver as a byproduct of fat metabolism.

Ketones produced under certain conditions:

  • blood sugar is low
  • insulin is low
  • muscle & liver glycogen stores are low

To understand more about this, listen to the following episodes of the Primal Potential podcast:

Episode 009: Carb Spillover

Episode 058: Understanding Fat Loss

Why Calorie Counting Doesn't Work

Next week's Motivation & Consistency Masterclass! It's free!

Fall FLFT Wait List

Learn more about the Fat Loss Fast Track

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

 Here are some of my favorite Primal Kitchen Products:
 
Primal Kitchen Avocado Oil

16.9 oz on Amazon:  $14- $20

16.9 Thrive Market: $9.75

Primal Kitchen Chipotle Lime Mayo

On Amazon: $11.45

On Thrive Market: $7.45

Primal Kitchen Sea Salt Macadamia Nut Bars (Box of 6)

On Amazon: $17.28

On Thrive Market: $14.95

How To Leave A Rating & Review (thank you!!!)

Sep 14, 2017
387: How To Become A Better Fat Burner
31:33

You can become a better fat burner. If you are overweight, if you have regular cravings or feel like you're hungry all the time, I'd bet that your body isn't very good at burning your stored body fat.

We can change that.

In today's episode we're talking about how you train your body to either be carbohydrate dependent or an efficient fat burner.

If your body can't efficiently access your stored fat as fuel, you'll have to eat more than someone who can efficiently access & burn fat. Plus, you'll be more hungry & have less energy.

We're going to address what ketosis is, what ketones are and how you can begin to train your body to become a better fat burner.

We're also chatting about an upcoming masters class on creating motivation & building consistency. Honestly, none of these nutritional strategies matter if you don't have the discipline to build the habit in the first place. I hope you'll join me! Here's the link to register:

http://primalpotential.com/bestrong

http://primalpotential.com/387/

Resources:

Key terms from today's episode:

Ketosis is a state of metabolic efficiency where you are able to burn stored energy in the form of body fat and ketones & not be dependent on regular high carbohydrate meals to sustain your energy, mood and cognitive focus.

Ketones are an energy source just like carbs, fat & protein are energy sources. Ketones can be used by your brain, your heart, and your muscles. Ketones are produced by the liver as a byproduct of fat metabolism.

Ketones produced under certain conditions:

  • blood sugar is low
  • insulin is low
  • muscle & liver glycogen stores are low

To understand more about this, listen to the following episodes of the Primal Potential podcast:

Episode 009: Carb Spillover

Episode 058: Understanding Fat Loss

Why Calorie Counting Doesn't Work

Next week's Motivation & Consistency Masterclass! It's free!

Fall FLFT Wait List

Learn more about the Fat Loss Fast Track

ASCEND Boston 

Have you tried Thrive Market yet?

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership! 

How To Leave A Rating & Review (thank you!!!)

Sep 12, 2017
386: How To Fight Against Laziness & Excuses
22:07

This episode will fire you up! We are drawing a line in the sand. If you want change in your life, it's time to change the way you think so you can change the way you act.

Change is possible but you've got to decide to do the hard work. Today's the day for change.

This episode was inspired by the song Hard Love by NEEDTOBREATHE. If you haven't heard it, take a listen! I've included the lyrics below as well.

Don't miss this episode! It's pure fire!

http://primalpotential.com/386/

Resources:

Fall FLFT Wait List

Learn more about the Fat Loss Fast Track

ASCEND Boston 

The Thrive Market Product of the Day is: Picnik Butter Coffee (Cappuccino)

Unsweetened, creamy, and delicious, our Cappuccino is an instant classic. Picnik Butter Coffee is made from the highest-quality blend of fair trade organic coffee, grass-fed butter, and MCT oil and packed with 10 grams of grass-fed whey protein.

A 6-pack on Thrive Market is $23.99

A 6-pack on Amazon is $29.99

A 6-pack on Picnik's website is $35.94

Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!

Hard Love Lyrics

Trading punches with the heart of darkness

Going to blows with your fear incarnate
Never gone until it's stripped away
A part of you has gotta die today

In the morning you gon' need an answer
Ain't nobody gonna change the standard
It's not enough to just feel the flame
You've gotta burn your old self away

Hold on tight a little longer
What don't kill ya, makes ya stronger
Get back up, 'cause it's a hard love
You can't change without a fallout
It's gon' hurt, but don't you slow down
Get back up, 'cause it's a hard love

You know the situation can't be right
And all you ever do is fight
But there's a reason that the road is long
It takes some time to make your courage strong

Hold on tight a little longer
What don't kill ya, makes ya stronger
Get back up, 'cause it's a hard love
You can't change without a fallout
It's gon' hurt, but don't you slow down
Get back up, 'cause it's a hard love

When the wolves come and hunt me down
I will face them all and stand my ground
'Cause there's a fire burnin' in me
They will see my strength in this love I found
Oh

Hold on tight a little longer
What don't kill ya, makes ya stronger
Get back up, 'cause it's a hard love
You can't change without a fallout
It's gon' hurt, but don't you slow down
Get back up, 'cause it's a hard love

It's a hard love, it's a hard love, it's a hard love, it's a hard love
Oh, it's a hard love, it's a hard love, it's a hard love, it's a hard love
Oh, it's a hard love, it's a hard love, it's a hard love, it's a hard love

Hold on tight a little longer
What don't kill ya, makes ya stronger
Get back up, 'cause it's a hard love
You can't change without a fallout
It's gon' hurt, but don't you slow down
Get back up, 'cause it's a hard love
'Cause it's a hard love

How To Leave A Rating & Review (thank you!!!)

 

Sep 09, 2017
385: Tackling Food Guilt
33:31

This episode is a must listen! Today I'm talking to one of my Fat Loss Fast Track clients who, as a busy, working mom, has lost 100 lbs in the last year!

We tackle how she did it, what she focused on to make it easier, more sustainable & more successful than past dieting attempts and what she's struggling with most.

We talk about consistency with workouts, food guilt & assigning emotion to food choices.

For those of you who are interested in the LAST Fat Loss Fast Track of 2017, it kicks off on October 1st and I'll be opening up registration exclusively to the wait list on September 14th. Make sure you're on the wait list!!

http://primalpotential.com/385/

Resources:

195 - Golden Rules of Carbs & Fat Loss

Fall FLFT Wait List

Learn more about the Fat Loss Fast Track

Sep 07, 2017
384: What Do You Want Most?
25:48

Today's episode gets to the root of why most people aren't successful:

They aren't sure what they really want and they haven't considered which choices give them what they want and which choices don't.

Seems obvious, I know, but when  you start to ask and answer the questions, you'll be surprised by what you find.

In today's episode I'm sharing a conversation with a Fat Loss Fast Track client where we quickly get to the heart of the matter. I ask her what she wants most.

She wants to finally feel proud of herself.

From there, we dive into what kinds of choices make her feel proud & what choices don't feel proud.

When we look at the choices that don't make her feel so proud, we see that she's not using what she wants most as the determining factor in decision making.

When she uses that simple question, "Will this make me feel proud", her choices become easier and her results improve dramatically.

Reminder: the final Fat Loss Fast Track of 2017 kicks off on Sunday October 1st and registration opens up to the wait list on September 14th! Click here to get on the wait list & learn more about it by listening to episode 352 of the podcast!

http://primalpotential.com/384/

Resources:

Fall FLFT Wait List

Learn more about the Fat Loss Fast Track

In today's episode I also talk a bit about Fatco Skincare - I'm not in any way affiliated with the company but I adore their skin care products.

I had been buying them from Fatco's site but they're so much cheaper through Thrive Market!

I use the Cleansing Oil which is $14.00 on the Fatco site and only 11.49 on Thrive Market!

Plus, the Myrrhaculous Face Cream (the other product of theirs I use) is $28 on the Fatco site and $18.29 through Thrive Market!!

You can save even more at Thrive Market if you shop through the thrivemarket.com/primalpotential discount link

You'll get an additional 25% off your first order + free shipping on that order and you'll get a free 30 day membership! 

ASCEND Boston

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Sep 05, 2017
383: You're Stronger Than This
14:54

A few weeks ago I shared a voice note with my Masters Club. I was nervous to share it. I didn't want to offend anyone or make it seem like I think behavior change is easy. I don't think it's easy.

But, I do think that we have, as a whole, become self-centered and weak minded. I think, because so many of us haven't personally lived through war, concentration camps, military combat or other intense trials, we've allowed our perspectives to become small.

So small, in fact, that we've convinced ourselves that food has more power than we do.

So small that we think, though well fed and safe in our homes, resisting a cookie after dinner or abstaining from a third glass of wine is what "hard" looks like.

I'm not suggesting it doesn't feel hard. What I'm suggesting is that if that's what hard means to you, we've got to adjust your perspective.

In today's episode I'm sharing some things that have really adjusted mine and making some recommendations for those of you who are feeling like change is hard.

I hope you enjoy it. I hope you hear it in the spirit I intend it - love and helpfulness.

http://primalpotential.com/383/

Resources:

ASCEND Boston

Fall FLFT Wait List

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Sep 02, 2017
382: The Relationship Between Hunger & Results
23:30

In today's episode I'm talking with one of my current Fat Loss Fast Track clients. For the first weeks, she was struggling to see results. But, in the two weeks prior to our chat, she had lost 5 pounds.

I asked her what changed. She said, "I started really paying attention to my hunger."

Guys, hunger is so major.

Sometimes, as was the case for this client, when we're eating healthy or fat loss friendly foods, we feel entitled to results. We get emotional about it.

"I'm eating healthy! Why isn't the scale moving!"

Because you're giving your body fuel when it doesn't need it.

Sure, when you feel like snacking you're choosing veggies and hummus instead of chips & dip but the reality is this: you're giving your body more fuel than it needs.

Extra fuel, regardless of the type, gets stored. There's no emotion about it. You don't "deserve" results.

Today we'll chat about understanding hunger, the common sense approach to knowing when you need more fuel and snacks that don't work.

To see the snacks I recommend in today's episode, see below.

http://primalpotential.com/382/

Resources:

Here are the snacks I recommended in today's episode. Historically, I'd have bought these on Amazon, but let's compare prices for a second, okay?

Epic Bars - Turkey Almond Cranberry - Box of 12

On Amazon: $37.56

On Thrive Market: $25.99

Primal Kitchen Macadamia Sea Salt Bars - Box of 12

On Amazon: $30.53

On Thrive Market: $27.99

Artisana Coconut Butter Squeeze Packs - 10 Count

On Amazon: $22.13

On Thrive Market: $17.95

You can save even more at Thrive Market if you shop through the thrivemarket.com/primalpotential discount link

You'll get an additional 25% off your first order + free shipping on that order and you'll get a free 30 day membership! 

Also mentioned but not available via Thrive Market: Naked Cow Beef Jerky

ASCEND Boston

Fall FLFT Wait List

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Aug 31, 2017
381: Your Perspective Is Holding You Back
17:52

I'm pretty excited about today's episode - it's about how your perspective might be keeping you from creating success in the areas that matter most to you.

In episode 380 I shared with a listener a statement that has been really powerful in my life:

If you don't like the story you are in, leave.

If you don't like the story you are in, you have the power to change it - to create a new one.

Fortunately, I had an experience while traveling this weekend that really brought this to light so we're going deeper into this idea of story & perspective.

After all, our thoughts are infinitely more powerful than we realize and once we understand the way they are holding us back, we can create stories & beliefs that move us forward.

http://primalpotential.com/381/

Resources:

ASCEND Boston

Fall FLFT Wait List

How To Leave A Rating & Review (thank you!!!)

Aug 29, 2017
380: Building Confidence & Consistency
32:29

Remember a couple months ago when I suggested having some free coaching calls & airing them as podcast episodes? We're doing it!

Today I'm talking with a mom of 2 toddlers who has lost 50 lbs in the last 6 months and wants to lose 50 more but she's struggling with both confidence & consistency.

We cover a lot in today's episode including getting motivated to workout, feeling like you're not good enough and staying focused when your sense of urgency decreases as a result of success & progress.

She shared with me that she struggles to accept compliments on her weight loss. I asked her why and she recounted a story of her mom telling her, as a child, to suck in her gut.

Even with 50 pounds of weight lost, she feels not good enough.

At one point I shared a favorite quote of mine with her: if you don't like the story you're in, leave.

I think you'll really enjoy this episode!

I'll be opening up more free coaching opportunities soon, so make sure you're on the VIP email list so you don't miss out!

http://primalpotential.com/380/

Resources:

ASCEND Boston

Fall FLFT Wait List

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Aug 26, 2017
379: Elizabeth's Fat Loss Must Haves
25:07

I'm pretty excited to share with you some of my favorite fat loss foods because I recently found a way to get them for less!

I'm a huge fan of saving money. I believe in the idea that it's not about how much money you make but rather about how much money you keep.

Prior to losing weight, I paid off about $130,000 in student loans and personal debt and since then, even with a divorce and starting a business, I have remained debt free.

The little things add up and in today's episode I'm sharing my top fat loss foods that I don't want to live without and how I'm saving money on them.

http://primalpotential.com/379/

Resources:

The folks over at Thrive Market emailed me a few weeks ago to suggest I shop for some of my fat loss friendly groceries on their site.

I won't lie: my first response was "Thanks, I'm good. I get great deals and free shipping on Amazon."

Fortunately, they persisted. They told me their prices were lower than Amazon's and their membership fee was less AND they were willing to give me & my listeners a free 30 day trial, 25% off our first order and free shipping on that first order!

Below is my list of things I'm loving from Thrive Market and I detail in today's episode how these prices compare to some retailers and Amazon.

To take advantage of this great deal, just go to this special link:

thrivemarket.com/primalpotential 

Once you're there, you'll get:

  • A free 30-day membership
  • 25% off your first order
  • Free shipping on your first order

Tune in to today's episode to hear why I love and how I use:

  1. Coconut cream
  2. Coconut aminos
  3. Coconut oil
  4. Butter coffee
  5. Himalayan sea salt
  6. Coconut butter squeeze packs
  7. Primal Kitchen Chipotle Lime Mayo

And more!

To get the special offer you must go to thrivemarket.com/primalpotential

Here's that cabbage salad recipe I mentioned! 

ASCEND Boston

Fall FLFT Wait List

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Aug 24, 2017
378: Is High Protein Metabolically High Carb?
19:01

Is a high protein diet the metabolic equivalent of a high carb diet? In a lot of ways, yes.

Our bodies do not have a storage form of protein. Excess protein - more than the body needs to maintain lean mass and repair tissue - is often used in a process called gluconeogenesis, or the creation of new glucose (sugar) from protein.

Most people are eating far more protein than their bodies need and even when they're trying to minimize carbohydrate consumption, they are disregulating glucose & insulin due to their protein consumption.

In today's episode we're talking about things you need to know about protein to help you shed excess fat, reduce hunger, minimize cravings and be as healthy as possible.

http://primalpotential.com/378/

Resources:

In today's episode we talked about aiming for around 0.5 grams of protein per pound of lean body mass. Lean body mass is your body weight minus your fat mass.

You can figure this out if you know your body fat percentage.

For example, if a 200 lb individual is 30% body fat we can calculate that their fat mass is 60 pounds because 30% of 200 is 60.

Then, we'll subtract 60 from 200 to see that their lean mass (total mass minus fat mass) is 140 lbs.

Using the calculation of 0.5 grams of protein per pound of lean mass, this individual would target around 70 grams of protein per day.

ASCEND Boston

Fall FLFT Wait List

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Aug 22, 2017
377: The Destructive Impact of Overthinking
18:46

Progress stems from what you do. Change requires action yet most of us spend most of our time in thought.

In today's episode we're talking about the destructive impact of overthinking. You do not need to learn from your theoretic strategy - you will learn from your actual strategy.

When you aren't sure what to do, simplify your thought process, pick the choice that is most likely to help you grow and then learn from your action.

I'll be sharing a couple of messages I recently received from a client and her struggle to discern the "best path" from her overwhelming barrage of thoughts.

http://primalpotential.com/377-2/

Aug 19, 2017
376: Is Silent Inflammation Slowing Fat Loss
27:37

There is a way to reduce hunger, minimize cravings, burn more fat, have more energy and dramatically improve your health that very few people are talking about: reducing internal inflammation.

We are missing the boat when we think of inflammation only as pain & swelling. It's so much more than that. Inflammation that we can't see or feel in the traditional way is often responsible for cravings, hunger, brain fog, headaches, acne, constipation, bloating, trouble losing weight, and so much more.

However, when we talk about the impact of inflammation, most people jump to considering anti-inflammatory foods & supplements. That's not the best way to go!

That's kind of like trying to put out a fire with water while you continue to stoke it with logs & newspaper.

Step one when trying to put out a fire is: stop fueling it!

In today's episode we're talking about strategies to stop fueling the fire of inflammation.

http://primalpotential.com/376-silent-inflammation/

How To Stop Triggering Inflammation In Your Body

  • Get a water filter (and here's an episode I did on the importance of water filters)
  • Eat less sugar
  • Reduce processed food consumption
  • Try reducing common irritants from the following categories discussed in the episode:
    • lectins
    • phytates
    • oxalates
    • mold toxins
  • Minimize or eliminate gluten consumption
  • Avoiding overeating (even overeating whole foods like protein)
  • Get more sleep
  • Stop overreacting - don't sweat the small stuff

Resources:

ASCEND Boston

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Aug 17, 2017
375: Moving From Intention To Execution
15:00

The way we think about & approach fat loss is a problem. When we focus too much on the overall strategy and not enough on the daily strategy, a few things happens:

We can undervalue the importance of today because there is no immediacy to the macro view
We can overwhelm ourselves because we're looking at all the work that needs to be done & all the changes that need to happen instead of narrowing our focus to just today's work
Mental & emotional commitment to a strategy or approach doesn't equate to daily execution. You can attach to a big picture or a lifestyle without ever living it.

This is the fundamental difference between intention & action.

This is what we're breaking down in today's episode.

http://primalpotential.com/375/

Resources:

ASCEND Boston

How To Leave A Rating & Review (thank you!!!)

Aug 15, 2017
374: Primal Masters Club Interviews Elizabeth
29:27

Back in July  you guys suggested that we turn the tables on the podcast and I be in the hot seat for an interview. I turned to my Primal Potential Masters Club to put together a list of questions and I'm sharing parts of the interview with you!

We are talking struggles, moderation, body acceptance, goals and so much more on today's podcast. I share my thoughts on what has surprised me most about Primal Potential, when I decided to start my own company and lots of thoughts on my own personal journey and experiences as a podcaster/teacher.

If you have questions you'd like me to answer, put them in the comments and I'll make sure to answer every one either in the comments or on my Anchor channel.

http://primalpotential.com/374/

Resources:

ASCEND Boston

How To Leave A Rating & Review (thank you!!!)

Aug 12, 2017
373: Creating Change, ASCEND & Ella
17:54

This is a special, random, unexpected mini-sode. Today, in fact, just a few minutes ago, my girlfriend Ella from On Air with Ella called to ask me about ASCEND.

When I picked up the call she said "I'm recording us" which was totally fine because we've had about a million casual conversations where after the fact we've thought - hey, that was some deep stuff. That could have been a podcast! Warning: because this was just a casual chat and we weren't thinking of it as a podcast, I do cuss. Sorry 'bout it! This episode is marked explicit.

While today wasn't deep, we still wanted to share with you our chat about ASCEND Boston, what it is and Ella joining the party for a special workshop!

I don't usually drop Friday episodes but this is a short one and I really hope we'll see you at ASCEND. Click here to get your tickets or read more below!

http://primalpotential.com/373-ascend-ella/

More About ASCEND

For years, the weight of that question, "why do I suck?!" pulled me into an almost constant state of frustration, disappointment and resignation.

To listen to extra info instead of reading it, click here.
Full link here: http://primalpotential.com/wp-content/uploads/2017/07/Ascend-Boston-Email.m4a

I really, really, really wanted to change. I wanted to be healthy, lean, confident, energetic, fit & sexy.

But, I wasn't doing the work. 

I wanted it more than anything. I really did. But, in moments of temptation, emotion, fatigue or any number of other things, I'd turn to excuses like, "I'll start tomorrow" or "just one last hurrah to get it out of my system".

Then of course I'd wonder, "Why do I suck? What is wrong with me? What's it gonna take? Will I ever do it?"

After losing nearly half my body weight and shocking myself more than anyone else with my determination & persistence, I knew I had to help people like me.

It really wasn't just about weight loss because to be honest, my weight wasn't the only reason I had this "why do I suck?" feeling.

For a long time, I felt the same way about my finances. I was in debt. I was making decent money at my job but it was all spoken for before it hit my bank account each week because I owed on student loans, credit cards, a mortgage, car payments and a million other things.

I desperately wanted to be able to enjoy my money and find a way out of debt but I continued to buy clothes I didn't need and coffees that were 4 times the cost it would be to make at home.

So with well over 100 lbs lost and nearly 130K in debt paid off, I knew I had to help others fight the fight. But HOW?

I've done a lot of things. Primal Potential is 3 years old and it's helped hundreds of people with the Fat Loss Fast Tracks, the podcast, blogs, emails, Breaking Barriers & Carb Strategies.

BUT. It's not enough. It's not making the impact I know needs to be made. It's not making the impact I know I'm here to make.

I knew that there were still hundreds, if not thousands of people who were inspired by the content but haven't taken the steps to make meaningful change in their lives. 

I had to do more. What's the next evolution? But what? And how? How do I reach them?

ASCEND is how. It cuts through all the crap, rhetoric & theory and helps ME get to YOU. It's for you and about you. It's about actively MOVING to the next level of life & achievement. Right there. Right then. Together.

Last year, after feeling like I could only help so much with the podcast, I decided to host a live weekend even in Nashville Tennessee. I remember telling people, "I promise, it will change your life".

A few days before the event in Nashville, one of my clients emailed me. She had been explaining to her young daughter that she was going on a trip to see Elizabeth Benton. Her daughter replied, "Because she's going to change your life, right?"

Gulp. No friggin' pressure! I remember talking on the phone with my mom last night and recounting the story to her. She flatly replied, "Well, you told them you would."

As many of those original ASCEND attendees sign up for our second weekend event this November, I know they got what they came for, I know I did as I promised and here's the best part.

ASCEND Boston will be even better. I am 10000000% certain of that. I was nervous going to ASCEND last year but this year I am just over-the-moon-excited.

Like I said, there's only so much I can do on the podcast. We can't dive deep into YOU. I can't talk to YOU about your excuses and what's really behind them. I can at ASCEND. 

On the podcast, I can't carve out the time for you to REALLY connect with yourself, what you want and what needs to change for you to get it. I can at ASCEND. 

On the podcast, I can't sit down with you and say "there's a lot more behind what you're saying is hard. Let's power through that now. Let's set you free from that." I can at ASCEND. 

I got so, so excited today while I was working on ASCEND. See, I've committed a minimum of 1 hour every single day, 7 days a week, between now and ASCEND in November to work on NEW breakthrough topics & challenges to share. As I sat for my hour today I thought, "I think this is my favorite one ever!!! I wish it was November already..." But I know that by then I'll have 2 solid days worth of new & insanely powerful topics and challenges for us to go through together and I'll be just as excited to explore each one with you.

I say with confidence & excitement: ASCEND will change your life. 

And and I'm almost as excited that today is the day I get to invite you! 

ASCEND tickets are now on sale! There is tons of information below including what, where, why, how much & what else! Just don't forget: there are only a total of 80 tickets available for the event.

If you KNOW you need to be there and have heard how spectacular last year was, head to this link now to buy your ticket: http://primalpotential.com/ascendboston/

If you need to know more, I've got your back. Let's cover all our bases.

  1. You can read more about it here.
  2. You can listen to my thoughts, excitement and objectives in this voice note
  3. You can read through some FAQs below.


When? 
November 3rd & 4th in Cambridge, MA (just a stone's throw outside of Boston, right along the beautiful Charles River) There will also be a casual meet up with food & drinks on Thursday night November 2nd. Sessions will start at 8am Friday November 3rd so make sure you're there by then!

Where?
The Courtyard by Marriott Boston-Cambridge in Cambridge, MA just minutes from Harvard Square.

How much?
Tickets are $597. It was important for me to lower the price from last year when tickets were between $797 and $979. This year I challenged myself to give more to more people for less money. It's about impact, for me. Not income.

What does the price include?
Go here for more info (but read the rest first in case I cover another one of your questions).

Is ASCEND a weight loss event? 
No, it is not, though it will absolutely help you take ANY goal, including weight loss, to the next level. This is about you, getting what you want, and figuring out how to not let previous obstacles & roadblocks stand in your way anymore.

How is ASCEND different from what I talk about in the podcast?
The podcast is general. The podcast isn't about YOU. The podcast doesn't allow for personalized attention and activities. It's information. ASCEND is investigation. Personal investigation and a concentrated focus on YOU.

And if you didn't listen to the voice note yet - here's that. My thoughts & intentions about ASCEND. http://primalpotential.com/wp-content/uploads/2017/07/Ascend-Info.m4a

If you have any questions and you've reviewed all the above information (and links), don't hesitate to reach out! I'm happy to chat it through with you!

I really hope to hang out with you in Boston in November! Here's that link again to learn more about what's included in the ticket price & to purchase your tickets.

http://primalpotential.com/ascendboston/

E

Please note that tickets are non-refundable & non-transferrable. Fortunately, you will not regret attending this event. It might be the best weekend of your year! :-)

Resources:

ASCEND Boston

How To Leave A Rating & Review (thank you!!!)

Aug 11, 2017
372: Dating & Fat Loss
33:31

Dating & fat loss. We are going there today. Whether you are married, dating or single, this episode will tackle mindsets & strategies for staying true to your goals regardless of what people in your life eat or choose.

The reality is: no matter who you are with or what anyone around you chooses, you are always 100% in control of what you put in your mouth, how much & when.

Does this make it easy to make progress towards your goals when people are around you are indulging? Nope. But this is life.

I think it's a huge asset to have people in your life who eat differently than you do. It's an incredible opportunity to practice and become resilient.

I'm excited to talk about how I approach difficult situations, how I say no, when I indulge and how I strike balance between social eating situations and my goals.

If you have questions or strategies, please share them in the comments below!

http://primalpotential.com/372-dating-fat-loss/

Dating & Fat Loss Strategies

  • Pay attention to the kinds of choices that make you feel your best
  • Optimize your habits outside of date night
  • Don't apologize for or feel the need to explain your choices
  • Don't be dramatic -  you're not a victim of your choices
  • Stay away from self-deprication - it's not sexy or funny
  • Make dating about fun & connection, not food
  • Know what's worth it & what's not

Resources:

ASCEND Boston

How To Leave A Rating & Review (thank you!!!)

Aug 10, 2017
372: Dating & Fat Loss

Dating & fat loss. We are going there today. Whether you are married, dating or single, this episode will tackle mindsets & strategies for staying true to your goals regardless of what people in your life eat or choose.

The reality is: no matter who you are with or what anyone around you chooses, you are always 100% in control of what you put in your mouth, how much & when.

Does this make it easy to make progress towards your goals when people are around you are indulging? Nope. But this is life.

I think it's a huge asset to have people in your life who eat differently than you do. It's an incredible opportunity to practice and become resilient.

I'm excited to talk about how I approach difficult situations, how I say no, when I indulge and how I strike balance between social eating situations and my goals.

If you have questions or strategies, please share them in the comments below!

http://primalpotential.com/372-dating-fat-loss/

Dating & Fat Loss Strategies

  • Pay attention to the kinds of choices that make you feel your best
  • Optimize your habits outside of date night
  • Don't apologize for or feel the need to explain your choices
  • Don't be dramatic -  you're not a victim of your choices
  • Stay away from self-deprication - it's not sexy or funny
  • Make dating about fun & connection, not food
  • Know what's worth it & what's not

Resources:

ASCEND Boston

How To Leave A Rating & Review (thank you!!!)

Aug 10, 2017
371: What The Health
35:16

A few weeks ago, I sent an email to everyone on my free VIP email list with my thoughts on the documentary "What the Health". Since then, I've received hundreds of questions about meat eating, dietary fat, fat loss, low carb diets and everything along that spectrum.

In today's episode, I'm going to share my thoughts on "What the Health" but also share some deeply data driven opinions of experts, including some of the highlights and considerations from Primal Fat Burner, a new book from Nora Gedgaudas.

I think it's a huge mistake to try to define ways of eating as "right" or "wrong". I think we waste a ton of energy & potential labeling vegan, paleo, primal or low carb as "good" and "bad". Realistically, they can all be done well and they can all be done poorly. They can all be built on high quality foods or low quality foods. They can all be designed to deliver great health or to create disease.

It comes down to quality, individuality and hormonal implications. That's what we're talking about in today's episode.

http://primalpotential.com/371-what-the-health/

Resources:

Primal Fat Burner by Nora Gedgaudas

Robb Wolf & What The Health

Understanding Carbs & Fat Loss

Understanding Insulin

Carb Strategies for Fat Loss E-Course

195: Golden Rules of Carbs & Fat Loss

Carb Timing

ASCEND Boston

How To Leave A Rating & Review (thank you!!!)

Aug 08, 2017
370: Carbs & Blood Sugar
19:36

There's a lot of misunderstanding and misinformation about food and metabolism. Every couple of months I want to devote an episode to misunderstandings about fat, misunderstandings about protein and misunderstandings about carbohydrates.

In today's episode, we are tackling some major misunderstandings about carbs and blood sugar. We'll also talk about specific changes you can make to improve your carbohydrate choices without drastic dieting choices and cutting out carbs.

If you have questions about carbs in general and want to get more clear on the basics, please check out episode 122 of the Primal Potential Podcast.

http://primalpotential.com/370-carbs-blood-sugar/

Resources:

Understanding Carbs & Fat Loss

Understanding Insulin

Carb Strategies for Fat Loss E-Course

195: Golden Rules of Carbs & Fat Loss

Carb Timing

ASCEND Boston

How To Leave A Rating & Review (thank you!!!)

Aug 05, 2017
369: Chasing Excellence
25:17

Ben Bergeron released his first book a couple weeks ago: Chasing Excellence. I ordered it the day it was released, read it the following day and re-read it over the weekend. I then bought 21 more copies and will probably buy more.

I strongly recommend you get a copy and read it with your journal nearby.

In his book, he talks about the mindset required to be excellent. He trains some of the best athletes in the world and his primary focus is how they think.

He focuses first on the person: their character, mindset and mental toughness. Only with that solid foundation can he maximize their abilities.

In today's episode, we're talking about some of my favorite parts of the book and his principles can be applied to help you reach your goals.

http://primalpotential.com/369-chasing-excellence/

Resources:

Chasing Excellence by Ben Bergeron

ASCEND Boston

How To Leave A Rating & Review (thank you!!!)

Aug 03, 2017
368: Easing Off Isn't Easier
29:28

Today's episode might feel like tough love & you're not going to want to miss it. Do you talk yourself into "easing off" because it feels easier? Do you allow stress & emotion to justify not taking great care of yourself?

This episode is straight truth & fire about emotion, excuses, circumstances and growth. I think you're going to love it!

http://primalpotential.com/368-easing-off-isnt-easier/

Resources:

Chasing Excellence by Ben Bergeron

The Art of Possibility by Rosamund Stone Zander & Benjamin Zander

ASCEND Boston

How To Leave A Rating & Review (thank you!!!)

Aug 01, 2017
367: 2 Strategies For Overcoming Excuses
19:26

What do you do when you don't feel like doing the work?

I am all for indulging when it makes sense, but I also know that continuously justifying indulgences & overeating can keep you from your goals and be a huge source of frustration.

In today's episode I'm sharing a few of my own personal strategies for overcoming that desire to throw in the towel or turn away from my goals.

If you feel like you need a better way to respond to temptation, stress, or simply the way you talk yourself into over-indulging, today's episode is for you!

http://primalpotential.com/367-overcoming-excuses/

Resources:

How To Leave A Rating & Review (thank you!!!)

Jul 29, 2017
366: Want Fat Loss?
25:02

I recently did some 2 week journal reviews for my veteran Fat Loss Fast Track clients and decided it's time to talk about the basics of fat loss and specific habits that will dramatically accelerate your results.

If you are trying but not getting results, this episode is for you.

If you aren't trying but want results, this episode is for you.

If you feel stuck, unmotivated or unsure of where to start, this episode is for you.

If you think you know everything, this episode is for you. ;-)

Hope you enjoy it!


http://primalpotential.com/366-want-fat-loss-start/

Resources:

ASCEND: Get on the wait list

Q&A 6 Fat Loss Breakfast

More on Breakfast

Golden Rules of Carbs & Fat Loss

Tracking: My #1 Recommendation

How To Leave A Rating & Review (thank you!!!)

Jul 27, 2017
365: Accepting Reality Without Finality
18:50

Do you get hung up on your past? Do you let it frustrate you? Does it contribute to your doubts about what you might be able to do in the future? That's what today's episode is all about.

It's time to understand how to change that.

This episode was inspired, in part, by The Traveler's Gift by Andy Andrews. A couple of the quotes at the center of this episode include:

I do not deny the reality of my situation; I deny the finality of it.

If we familiarize ourselves with the chains of bondage, we prepare our own limbs to wear them.

Make sure to listen to this one!

http://primalpotential.com/365-reality-without-finality/

Resources:

ASCEND: Get on the wait list

The Traveler's Gift by Andy Andrews

How To Leave A Rating & Review (thank you!!!)

Jul 25, 2017
364: The Science Of Cravings
29:42

Struggling with sugar cravings? Do you want to make better choices but find yourself repeatedly giving into the pull of your cravings?

One of critical steps we need to take in order to overcome cravings is understanding how our current behavior is actually creating those cravings.

Sure, practice, discipline & self-control play a role, but identifying the ways that your current choices are triggering the return of your cravings is a powerful place to start.

In today's episode we're geeking out on a couple aspects of the science of cravings so you can begin to create your own personal sugar solution.

http://primalpotential.com/364-science-of-cravings/

Resources:

ASCEND: Get on the wait list

How To Leave A Rating & Review (thank you!!!)

055: Probiotics for Health & Fat Loss

The Carb Cycle

195: The Golden Rules of Carbs & Fat Loss

Jul 22, 2017
363: Loving Food & Losing Weight
31:53

The other day I had a powerful interaction with someone in my Primal Potential Masters Club. She loves food (I do too) and she's struggling with a feeling of "missing out" if & when she's trying to eat less.

How do you love food & still lose weight? I promise it's possible...

She knows she is probably eating too much but the idea of eating less creates a real uneasiness for her.

She called it fear. Whatever it is for you, it can feel like tension, deprivation, fear of missing out or lack. Today we're going to dive into solutions for those fears.

Big shout out to this super special client for being open to me sharing some of our exchange.

**This episode is explicit for language and content beginning around the 25+ minute mark**

http://primalpotential.com/363-loving-food-losing-weight/

Resources:

Anchor Channel for Short Form Audio

ASCEND: Get on the wait list

How To Leave A Rating & Review (thank you!!!)

Jul 20, 2017
362: Travel Light
14:46

I've shared with you that one of my mantras is "travel light" and it has been a game changer for me. This weekend, however, I realized that I've really dropped the ball on living that mantra, especially as it relates to my interactions with other people.

First, let me revisit (more for me than for you) what "travel light" means to me.

I don't get flustered over the small stuff.
I'm grateful.
I find the good in everything.
I choose to focus on opportunities to move forward.
I am more powerful than my setbacks & circumstances.
I know that joy is a choice & I choose it daily.

Essentially, "travel light" reminds me to refuse to be burdened by anything. Let it go. Set it down. Travel light.

I really believe that often times, extra physical weight we carry is a physical manifestation of extra emotional weight we're carrying.

More than that, most of the emotional baggage we carry with us is optional. We can & should set it down. We only carry it with us because we don't realize that we can & should let it go.

http://primalpotential.com/362-travel-light/

Resources:

ASCEND: Get on the wait list

How To Leave A Rating & Review (thank you!!!)

Jul 18, 2017
361: 5 Ways To Create Summer Success
22:23

You can make progress towards your goals AND indulge. You can enjoy summer or holiday treats without guilt. You can enjoy food AND results.

It's time to let go of the idea of perfection and stop creating drama and guilt over enjoying food.

With that said, summer time & holiday seasons can be a challenging time to embrace improvements and avoid going overboard.

In today's episode we're talking about 5 strategies to create summer success without perfection. These strategies are about YOU and can easily be applied to holidays or any time you feel like you're in a funk and you want to make more progress.

http://primalpotential.com/361-create-summer-success/

Resources:

ASCEND: Get on the wait list

How To Leave A Rating & Review (thank you!!!)

Jul 15, 2017
360: Taking Control of Your Life
28:57

In today's episode I share a conversation with one of my Masters Club clients. When I asked her about the most significant changes she's made in her life, she shared how she's now certain that she is in control of her life. She's in control of her food choices, her physique, her career, finances and much more.

Our discussion centers around a few follow-up questions: did you always feel like you had that control? And: how did you create it? How has that sense of control impacted how you take care of your body?

Specifically, we talked about how she transitioned to feeling limited because of her circumstances to feeling empowered regardless of her circumstances. 

Then we got talking about her struggles. She isn't seeing the physical progress she knows she is capable of and she feels like she needs more standards for herself when it comes to food. We quickly got to the root of the problem: eating too much of the "right" things. She's improved the quality of what she's eating, but the quantity is probably a bit much for her goals.

Together, we established a strategy for paying more attention to how much she's eating versus how much she needs to eat.

Don't miss today's conversation!

http://primalpotential.com/360-taking-control-life/

Resources:

ASCEND: Get on the wait list

How To Leave A Rating & Review (thank you!!!)

Jul 13, 2017
359: Primal Potential's 3rd Anniversary
27:41

Wednesday July 12th is Primal Potential's 3rd anniversary. Pretty crazy, right? The very most important thing to say today is THANK YOU.

Primal Potential wouldn't exist without you & it exists for you. In today's episode I'm sharing some ideas I have for making this community even more fun & transformative for you.

From the bottom of my heart, thank you for making Primal Potential what it is and everything it will become. I am beyond grateful for you!

If you want to help me celebrate, it would mean the world to me if you'd take a second to leave a rating & review of the podcast on iTunes (Apple Music) or wherever your listen.

http://primalpotential.com/359-3rd-anniversary/

Resources:

ASCEND: Get on the wait list

How To Leave A Rating & Review (thank you!!!)

Jul 11, 2017
358: Tackling Excuses, Procrastination & Not Trusting Yourself
16:48

Excuses, procrastination & not trusting yourself stem from one problem: communication.

We all understand the importance of honest & productive communication with others, but we don't spend much time improving the way we communicate with ourselves. This is a problem.

To overcome excuses, to begin to trust yourself and to get to a point where what you say you'll do actually means something, improve the way you communicate with yourself.

Today we'll talk about how.

http://primalpotential.com/358-tackling-excuses-procrastination/

Resources:

How To Communicate Like A Buddhist

Breaking Barriers - Overcoming Emotional Eating & Self Limiting Beliefs

How To Leave A Rating & Review (thank you!!!)

Jul 08, 2017
357: AMA - Elizabeth Answers Questions
33:00

The other day on my daily blog I invited you to "ask me anything" and today I'm sharing my answers. Some of the questions are personal in nature - everything from my goals & recent progress to whether or not I have a boyfriend. Others are playful and some are certainly tactical.

I consider you guys family and I love when we can get to know each other better. Today, you'll hear a little bit more about my own journey, my life as well as my thoughts on things like sugar addiction, perfection and working out.

http://primalpotential.com/357-elizabeth-answers-questions/

Resources:

Food Addiction

Temptation & Fighting Against Yourself

Breaking Barriers - Overcoming Emotional Eating & Self Limiting Beliefs

How To Leave A Rating & Review (thank you!!!)

Jul 06, 2017
356: Complacency & Rationalization
20:49

Do you feel like you're a bit complacent? You want more results but you're just not pushing yourself to get those results?

On today's episode I'm talking with one of my clients who has lost 70 lbs and wants to lose more. When I asked about his current challenges & struggles he said, "I've become complacent."

He finds himself rationalizing choices because one treat or indulgence won't really make a big difference in the long run.

Part of this is human nature. Our motivation, if not constantly cultivated, ebbs & flows. Plus, with 70 lbs of weight lost, it's easy to focus on how much you've accomplished and use that to justify throttling back on the effort.

And, we can rationalize & justify pretty much everything.

The problem is: that's not what this client wants. He doesn't want to throttle back. He doesn't want to rationalize & justify. He wants to overcome the complacency. Today, we talk about how.

http://primalpotential.com/356-complacency-rationalization/

Resources:

Summer Fat Loss Fast Track

Summer Fat Loss Fast Track Info

How To Leave A Rating & Review (thank you!!!)

Jul 04, 2017
355: Intensity of Temptation
20:43

This might be one of my favorite episodes ever. Here's what happened: I got an email from a client who was really struggling. In the heat of a moment of frustration, she wanted to eat.

She was simultaneously making choices that weren't aligned with her goals AND mad at herself that she was still fighting these battles with food.

While bemoaning the ongoing struggle, she chose to turn to food.

She was feeling emotional, overwhelmed and held captive by temptation & surrender.

We went back & forth over email and voice note and when it was all said & done, I asked if I could share our exchange on the podcast. Fortunately for everyone who listens, she said yes.

Don't miss this one.

http://primalpotential.com/355-intensity-of-temptation/

Resources:

Summer Fat Loss Fast Track

Summer Fat Loss Fast Track Info

How To Leave A Rating & Review (thank you!!!)

Jul 01, 2017
354: Tackling Food Addiction
38:46

Are there foods that you feel have more power than you do? Like once you stop with that certain thing, you just can't stop? Do you ever feel like you're addicted to sugar?

I've certainly been there and so has one of my clients, with whom I'm chatting on today's episode.

After losing 100 pounds, she convinced herself that she had been addicted to certain foods and she didn't have the power or self-control to include them in her life. For a time, that perspective really served her. It helped her keep the weight off and consistently make quality food choices.

However, things changed and she realized she wanted to trust that she has far more control than any food, at any time. She wanted to find her own power and move beyond the idea that food was more powerful than she was.

Today we chat about finding your power, overcoming fear and a different approach to the idea of food addiction.

http://primalpotential.com/354-tackling-food-addiction/

Resources:

Summer Fat Loss Fast Track

Summer Fat Loss Fast Track Info

How To Leave A Rating & Review (thank you!!!)

Jun 29, 2017
353: Coconut Oil Controversy
38:09

Who hasn't seen the sensational headlines over the past couple weeks? Everything from "Coconut Oil Isn't Healthy. It Never Was Healthy" to "The World Just Fell Out of Love with Coconut Oil".

Where did this come from? Is there new research we need to consider? In today's episode we're looking at this coconut oil controversy, where it came from, the science that is referenced and how you can find what works best for your body.

http://primalpotential.com/353-coconut-oil-controversy/

Resources:

Summer Fat Loss Fast Track

Summer Fat Loss Fast Track Info

325: Dietary Fats To Avoid & Why

075: Dietary Fat & Cholesterol

Dr. Chris Masterjohn's Podcast On Saturated Fat Research

How To Leave A Rating & Review (thank you!!!)

Jun 27, 2017
352: Overcoming Doubt & Creating Consistency
01:07:14

One of the primary reasons we haven't reached our goals is that we doubt ourselves. It's not the doubt itself that is the problem, but it's the inaction & inconsistency that stems from doubt.

In today's episode I'm talking about why we doubt and how to leave all your past failures, frustrations and missed opportunities behind you so you can create a dramatically different outcome than anything you've had before.

We talk through legitimate hurdles to success like projecting past failures onto future attempts, valuing information over implementation and much more.

http://primalpotential.com/352-overcoming-doubt/

If you'd rather watch this episode as a presentation instead of listen, follow this link:

http://primalpotential.com/sum17replay

Resources:

Summer Fat Loss Fast Track

Summer Fat Loss Fast Track Info

How To Leave A Rating & Review (thank you!!!)

Jun 24, 2017
351: Lost 90 Pounds, Found Calm
40:54

I could have called this episode so many different things. I could have called it "Lifestyle Transformation After Baby". I could have called it "When You Should NOT Workout". I could have called it "Learning To Be Calm As A Fat Loss Strategy". I should probably just keep it simple and call it awesome.

In today's episode I'm talking with one of my Fat Loss Fast Track clients who has lost 90 pounds, 40 of which has been in the last few months of her Fat Loss Fast Track experiences.

At first, we talk a lot about what has worked well for her. We talk about how learning to be less reactive and more calm has helped her weight loss but also her happiness.

Then we start to talk about exercise, sleep and when to push yourself.

Not only is she inspiring, she's incredibly wise and I know you're going to get so much out of her story!

http://primalpotential.com/351-lost-90-pounds/

Resources:

Summer Fat Loss Fast Track

Summer Fat Loss Fast Track Info

How To Leave A Rating & Review (thank you!!!)

Jun 22, 2017
350: Identifying & Solving The REAL Problem
31:09

Too often, we scramble for solutions without taking the time to really define and understand the problem. That leads to lots of effort with little results. We either solving the wrong problem or implementing the wrong solution, or both. It's a waste of time & a fast track to frustration.

Today's episode features a candid conversation with one of my Masters Club clients. Prior to her time in the Fat Loss Fast Track, she was always on a diet. She felt like her only weight loss strategy was "eat less" and she was exhausted by it.

Though she developed a solid strategy that worked for her, she struggled to make consistent positive choices after having a baby and juggling life, marriage & motherhood.

Through the course of our convo we define the problem, toss around potential solutions and determine a course of action to help her learn more about what works for her and get back to feeling her very best.

http://primalpotential.com/350-identifying-the-real-problem/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Jun 20, 2017
349: Success Cycles
35:29

I'm so excited to have one of my Fat Loss Fast Track clients on the show today. She's in the trenches of creating lasting change and refining what works best for her body & lifestyle.

After feeling great about her first 12 weeks in the Fat Loss Fast Track, she struggled with enthusiasm, engagement & consistency in the second 12-weeks.

She talks candidly about cycles of success and how she's fighting back to recreate momentum.

I think it's powerful to see & hear what strategies work for people and how they overcome obstacles. Today's episode is a great example.

http://primalpotential.com/349-success-cycles/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Jun 17, 2017
348: Your Lies Become Your Truth
18:14

Be careful. Your lies will become your truth. The messages we send to ourselves via our thoughts & words become our reality. They are powerful.

Your thoughts & words are not only descriptive but also prescriptive. They are instructions to your subconscious & they inform your behavior.

If you're saying that you're out of control and have no motivation, that will become your truth, whether you want it to or not.

If you struggle with doubt or negativity, don't miss today's episode!

http://primalpotential.com/348-lies-become-truth/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Jun 15, 2017
347: 5 Lessons For Success Beyond Fat Loss
32:20

I had a busy weekend, full of lessons, many of which came from my first time on a bike in God knows how many years.

Saturday, I ate lots of treats (for me) and several alcoholic beverages. Sunday, I ate really clean & biked around Martha's Vineyard.

On both days, I was reminded of powerful lessons that help me break through my mental barriers, make progress towards my goals and take great care of myself.

In today's episode, I'm sharing 5 of those real-life lessons with you! I hope you enjoy them!

http://primalpotential.com/347-5-life-lessons-for-success-fat-loss/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Jun 13, 2017
346: Stop Creating Chaos
17:27

You might not see it this way, but chances are, you're creating chaos in your life.

Often, we turn to food & alcohol in response to stress, emotion, tension or anxiety. Food allows us to escape, avoid & numb whatever is bothering us.

Then, we turn our attention to an attempt to NOT eat or drink in response to these feelings.

However, that's like trying to lower a fever with ice instead of addressing & resolving what's causing the fever.

In today's episode I will share what I wish I knew when I was younger about emotional reactions that contributed to overeating, binging and obesity.

http://primalpotential.com/346-stop-creating-chaos/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Jun 10, 2017
345: Stress Incontinence Solutions
31:05

The other day I overheard a conversation between two women at the gym. One woman was complaining to the other about her stress incontinence, or, as she described it, leaking urine during her workout.

The other woman shared that she has the same problem and they attributed it to having kids and talked about how there was no solution other than surgery.

That's not true.

In today's episode, I'm talking not only about stress incontinence but about how we ignore problems instead of fixing them. That has got to stop.

We power through workouts without regard to what is happening with our bodies. We do nothing about aches, pains, incontinence, headaches and other symptoms instead of looking to identify & resolve the underlying issue.

Whether you workout or not, whether you experience stress incontinence or not, I strongly recommend you listen to this episode, and to your body.

http://primalpotential.com/345-stress-incontinence-solutions/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Becoming A Supple Leopard by Kelly Starrett 

Find a physiotherapist in your area:

Canadahttp://www.physiotherapy.ca/About-Physiotherapy/Find-a-Therapist-Directory

USA: http://www.womenshealthapta.org/pt-locator/

UKhttp://www.csp.org.uk/your-health/find-physio/physio2u

Australianhttp://www.physiotherapy.asn.au/APAWCM/Controls/FindaPhysio.aspx

New Zealandhttp://physiotherapy.org.nz/about-physiotherapy/find-a-physio/

Jun 08, 2017
344: 6 Critical Factors To Crush Your Goals
33:04

A couple weeks ago I went up to Albany, NY to watch one of the CrossFit regional competitions. All of the athletes were highly skilled and wanted to win. However, being highly skilled and wanting to win wasn't enough.

As I watched the competition, I paid close attention to factors that made athletes struggle & falter as well as common factors that set athletes up for success.

In today's podcast, I'm sharing with you 6 critical strategies that will help you crush your goals based on what I observed at the regionals.

We all want something, but that doesn't mean we consistently do the work to stay focused and achieve our desired outcome. Today's episode will help you crush your goals and move from wanting to win to actually winning.

http://primalpotential.com/344-crush-your-goals/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Jun 06, 2017
343: What Drives Your Choices?
20:25

Please do not confuse thoughts with emotions. Many people think that it's our emotions, our feelings, that drive our choices.

It's not.

It's our THOUGHTS. Sure, it can be our thoughts about what we feel, or it can just be thoughts without emotional ties.

If you want to change the choices you make, you've first got to understand the thoughts that drive them, both good & bad.

You have to be willing to surrender this hyper focus on tactic. If you aren't consistently making the kinds of choices you want it, it's not because you've yet to find the right program, meal plan or calorie allotment.

It's because of the way you think prior to making a choice.

Today I'm going to help you discover the thoughts that are helping you, the thoughts that are hurting you and what you can do about it.

http://primalpotential.com/343-drives-choices/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Jun 03, 2017
342: Sunshine & Your Hormones
21:17

Can sun exposure increase your metabolism? Can it help you burn fat more efficiently?

The answer is yes. In today's episode we're going into the science of sun, your skin & hormones to look at how moderate sun exposure can minimize cravings, reduce inflammation, increase energy and support your metabolism & ability to burn fat.

I know our society talks about the dangers of the sun and tells us all to put on sunscreen before we talk to the mailbox but here's the reality: sun burn is bad, the sun is not.

There are many health benefits of sun exposure beyond vitamin D and we'll be talking about them today!

http://primalpotential.com/342-sun-exposure-your-hormones/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Jun 01, 2017
341: Motivational Minisode
15:27

I had a particularly motivating morning the other day. However, it didn't start out that way. It started out with an onslaught of self-doubt, excuses and self-imposed limitations.

I am not immune to negativity & excuses. I have just as many doubts & excuses as the next person. Sometimes they win. Often, they don't.

In today's motivational minisode I'm sharing my motivational morning and how I work through real limitations without letting them dictate my decisions.

http://primalpotential.com/341-motivational-minisode/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 30, 2017
340: Body Image & The Mental Game
35:31

I am so pumped to share a powerful conversation I had with one of my Fat Loss Fast Track clients about body image and the real reasons we want to change our bodies, lives & relationship with food.

On today's episode, Kristi and I talk about how the mental game of nutrition and weight loss has not only changed her body but also her life.

She's brave enough to talk about existing insecurities and what it is that she really wants - why she really wants to lose weight & change her body.

If you have ever had a body image issue, this is an episode you won't want to miss!

Huge thanks to Kristi for her openness and inspiration!

http://primalpotential.com/340-body-image/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 27, 2017
339: How To Be Stronger Than Your Excuses
30:07

I recently sent an email to my Fat Loss Fast Track clients asking them all a direct question: Are you a dropout?

I wanted them to think hard about their level of effort and engagement while giving a lifeline to those who need some extra support & encouragement.

I want to open the lines of communication with every single one of the FLFTers so we can make the rest of the spring FLFT the best of the spring FLFT.

I got some really powerful email responses from folks who have drifted and are struggling. I printed them all out. I studied them and, to the extend that they will let me, I'm working to help all of them become stronger than their excuses.

In today's episode I'm sharing some of their emails with you and talking about mental models to help all of us end the drama, stop sensationalizing our choices & become stronger than our excuses.

http://primalpotential.com/339-stronger-than-your-excuses/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 25, 2017
338: The Big Lie About Binges
21:59

There are a series of well-worn lies we tell ourselves about binges. There are a series of stories we tell ourselves that aren't true.

They might be familiar, but they certainly aren't true.

Today I want to help you move beyond overeating and binging by shining light on these well-worn lies and stories.

http://primalpotential.com/338-lie-about-binges/

Resources:

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 23, 2017
337: 6 Changes We All Need To Make
29:56

I rarely make blanket recommendations. When I talk about nutrition, I'm quick to say that strategies depend on your goals.

When I talk about nutritional improvements, I'm quick to consider someone's baseline. I'm not going to recommend the Golden Rules of Carbs & Fat Loss to someone who is currently eating fast food & candy every day. It would probably be too big a transition for them, right now.

I think that almost all change is relative to the individual and their goals.

However, there are a small list of changes that I think EVERYONE would benefit from, regardless of their goals and their baseline.

In today's episode I'm sharing what those are and why I think they're so important.

http://primalpotential.com/337-6-changes-need-make/

Resources:

Water & Water Filters

FATCO SkinCare Products

The Golden Rules of Carbs & Fat Loss

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 20, 2017
336: How To Redefine Yourself
21:41

I would bet you have someone you admire. Maybe you admire their discipline, work ethic or attitude. I have people like that, too.

And if you're like me, you might wish you were more "like them". That you thought like they think, act like they act, or have the magical qualities of discipline and motivation that they have.

Been there. Totally get it.

But here's what I know: you can change. You can redefine yourself.

I went from work-place slacker to hard-driving overachiever.

I went from careless spender to disciplined money manager.

I went from emotional yo-yo dieter with zero lasting discipline to consistently healthy eater.

You can redefine yourself. I am still redefining myself and today I'll tell you how.

http://primalpotential.com/336-redefine-yourself/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 18, 2017
335: Battling Against Yourself?
19:12

Are you battling against yourself? Do you feel like there's this ongoing tug-of-war between your good intentions & your choices?

I did a short fast last week and came out with a really clear understanding that I am NOT ever trying to win a fight against myself.

The notion that there's an internal battle is just an idea. In today's episode I'm walking you through a strategy to end the battle against yourself and approach moments of temptation by realizing there is no battle and you have one clear objective.

http://primalpotential.com/335-battling-against-yourself/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 16, 2017
334: Anti-Aging Nutrition Strategies
32:49

The market for anti-aging products is exploding. By 2021, it's expected to be a $216 billion dollar industry of lotions, potions, pills, products & procedures.

Companies are looking to capitalize on our deep desire to delay the outward signs of aging.

I have good news: the single most effective (not to mention affordable) anti-aging strategy is at the end of our fork.

I'm not just saying that because I believe in the importance of quality nutrition. It's just true.

The foods we eat are the building blocks of our bodies. Nothing will influence how well (or poorly) we age than the foods we eat.

In today's episode we're talking about the most effective anti-aging nutrition strategies you can start implementing today.

http://primalpotential.com/334-anti-aging-nutrition/

Resources:

3 Stages of Carbohydrate Intolerance

FATCO SkinCare Products

The Golden Rules of Carbs & Fat Loss

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 13, 2017
333: Mid Year Gut Check
17:28

We are almost halfway through 2017. It's time for your midterm gut check. How are things going? What is working? In what ways are you contributing to your results or your lack of results?

Do not let another day go by without taking the initiative and being proactive in the achievement of your goals.

This short episode will help you assess what's going right, what's going wrong and help you get fired up to take full advantage of every day. Let's go!

http://primalpotential.com/333-midterm-gut-check/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 11, 2017
332: Attitude Adjustment
16:38

It's time for an attitude adjustment. The pursuit of fat loss or fitness is not a competition.

You aren't competing against your friends and you aren't working out to "win" - the comparison trap will screw you up & mess with your head.

Last week I was reminded of this lesson after struggling during a workout. I was frustrated that I finished last until my good friend Nathan reminded me that I'm not competing: I'm training.

The same is true of fat loss. You aren't competing against your friends. You don't need to beat them in order win. You aren't "behind them" if they are progressing more quickly than you are.

In today's episode I'm serving up an attitude adjustment about training, competing, comparison and working on weaknesses. Don't miss it!

http://primalpotential.com/332-attitude-adjustment/

Resources:

Year of Push 2.18 I'm Not Competing

074: CrossFit & Weight Loss

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 09, 2017
331: Carb Storage & Fat Loss
27:59

There is way too much confusion about carbohydrates. Too many people lump them all in the same category and act as if grams of carbs or calories are the only relevant factor. That's not the case.

Others act as if all carbs are "bad" - also not the case.

Some suggest that carbs are essential and even when pursuing fat loss we should consume multiple servings of quality carbs each day - that is untrue for most people.

Some people suggest that your metabolism works like an accounting system and we need to consume carbs in the morning if we wish to burn them off. That reflects a fundamental misunderstanding about metabolism and macronutrient utilization.

While it can be frustrating to hear conflicting opinions, I have some good news:

  • Carb strategies for sustainable fat loss are not complex or difficult
  • Your body will never lie about works & feels best for you

In today's episode we're clearing up the confusion and reviewing carbohydrate metabolism & storage for those seeking any degree of fat loss.
http://primalpotential.com/331-carbs-and-fat-loss/

Resources:

Carb Strategies for Fat Loss  - E-Course

Why Calorie Counting Doesn't Work

Carb Timing

Carb Tolerance

3 Stages of Carbohydrate Intolerance

The Golden Rules of Carbs & Fat Loss

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 06, 2017
330: Overcoming Inertia
18:28

We don't make progress because we give up, give in, delay and make excuses when things get hard.

Here's the problem: change feels hardest right before you break through to it becoming easier.

It's easy to start. It's easy to do the work when it's new & you're feeling motivated. If we don't master overcoming inertia - pushing through when it feels hard & we want to quit - we'll remain in the cycle of starting without ever reaching our goals or finding our true potential.

In today's episode we will break down this idea of inertia, talk about how to push through it and demonstrate how things are so much more challenging in our own minds than in the reality of effort, practice & consistency.

http://primalpotential.com/330-overcoming-inertia/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 04, 2017
329: The Case Against Counting Calories
41:52

Today is the day. We are making a strong case against counting calories.

I understand it's easy. I understand it's been "all the rage" for decades.

I also understand it doesn't work.

As Mark Sisson says, the calories in/calories out model is overly simple & dangerously ineffective.

Fortunately, there is a strategy that is both more effective and more accurate.

I hope you'll keep an open & curious mind as we make this compelling case against counting calories!

http://primalpotential.com/329-against-counting-calories/

Resources:

Why Calorie Counting Doesn't Work

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

May 02, 2017
Vacation & Your Goals
17:57

When you're trying to eat healthier, lose weight or get fit, vacation can be a stressful thing.

Lots of my clients struggle to balance vacation & their goals. You want to enjoy vacation and you don't want to feel like you're missing out, but you also don't want to throw caution to the wind and go overboard.

Where's the middle? We're gonna find it in today's episode!

It's not about deprivation but it's also not about having a free-for-all. Let's chat about it.

http://primalpotential.com/328-vacation-goals/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Apr 29, 2017
327: Vitamins, Supplements & Shakes
24:55

Are vitamins and supplements worth it? Are they important? Do they make a difference? And how do you know which ones are good and which ones aren't?

Rarely does a day go by when I don't get some variation of these questions.

I've been on both sides of this conversation. Prior to starting Primal Potential I worked for a dietary supplement company and worked to both formulate & market protein powders, vitamins, minerals and other products.

I've also been a confused consumer, desperate to get healthy and eager to take any potion or product that would help.

Hopefully I'll simplify this discussion dramatically in today's episode! If you've got a million questions about supplements or a cabinet full of them, today is for you!

http://primalpotential.com/327-vitamins-supplements-shakes/

Resources:

Episode 055: Probiotics for Fat Loss & Health

The Truth About Omega 3s

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Summer Fat Loss Fast Track Wait List

Apr 27, 2017
326: Let Me Blow Your Mind
27:23

Tough love alert! 

The #1 most valuable, high impact thing you can do to improve your body & your health is improve your mindset.

I can't tell you how much people dismiss this truth and instead only want to focus on diet & exercise strategy.

Guys, our minds create our lives. Our thoughts drive our decisions. When you improve your mind, you make every other change in life exponentially easier.

In today's episode I'm sharing a few things, mindset related, that really hit me hard this week because I want you to accept this reality:

If you want to change your body or your health, change your mind. It changes everything.

http://primalpotential.com/326-blow-your-mind/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

Apr 25, 2017
325: Dietary Fats To Avoid & Why
36:39

Dietary fat can be your best friend in health & fat loss or your worst enemy. Today's we're exploring which fats to avoid & why.

I certainly had a ton of misconceptions about healthy & unhealthy fats for a long time.

I thought that unsaturated fats were ideal and vegetable oils were perfectly healthy.

I thought that butter & saturated fats were best avoided.

I've done a ton of episodes on dietary fat (many are linked below under "Resources") but today we're focusing on which fats to avoid.

Don't miss the convo!

http://primalpotential.com/325-dietary-fats-to-avoid/

Resources:

124: Fat Loss Basics - Dietary Fat

075: How Much Fat Is Too Much

006: Eat More Fat

Q&A 7: Cholesterol Is Not The Culprit

053: Soy Story - Soy's Impact on Fat Loss

031: The Truth About Omega 3s

Perfecting Paleo

Eat the Yolks

Summer Fat Loss Fast Track Wait List

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Apr 22, 2017
324: The Simple Path To Fat Loss
14:56

I am a simple girl. I think health & fat loss isn’t complicated.

It’s not easy, but it’s also not complicated.

Today I want to talk to you about the simple path to fat loss.

We know the simple things to do, we just don’t do them consistently.

And then, we get distracted by all the complicated tips and tricks and tactics that make companies billions of dollars every year.

We bail on those strategies, bury our heads in ice cream and Doritos and then go back to searching.

If we could commit to keeping it simple and staying consistent with one simple adjustment at a time, we’d see how uncomplicated health and fat loss can be.

http://primalpotential.com/324-simple-path-fat-loss/

Resources:

Summer Fat Loss Fast Track Wait List

My #1 Fat Loss Recommendation

How To Track Without Counting Calories

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Apr 20, 2017
323: How Much Should You Eat?
22:49

Lots of people want to know how much they should eat. When it comes to protein, fat & carbs, everyone wants to know: how much should you eat? How much is too much? What is the target you should look to hit?

In fact, a google search of "how much protein should I eat" or the same question related to fat or carbs will yield millions of results & opinions.

Today, I'm tackling that question and providing tools to help you find your own answers.

The biggest take away of the episode is this: stop looking for someone else’s answers and start consistently doing the work to create your own.

In today's show I'll be helping you find and create your own answers so you can stop relying on everyone else's opinion.

http://primalpotential.com/323-how-much-should-you-eat/

Resources:

Summer Fat Loss Fast Track Wait List

My #1 Fat Loss Recommendation

How To Track Without Counting Calories

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Apr 18, 2017
322: The Expectancy Effect
19:01

Here's what I think: the expectancy effect, when applied, can change your life.

Lately I've been getting a lot of emails from people who are struggling. Their emails say things like, "I can't get motivated" or "I do alright for a couple days but then I blow it" and "my weekends are out of control".

All of these emails have one thing in common: low expectations.

There is a behavioral theory called the expectancy effect. It has been studied, scientifically, in depth. It basically says this:

Low expectations deliver low performance. Higher expectations deliver higher performance.

If you aren't satisfied with your performance, check your expectations.

You are likely forecasting failure, frustration or inconsistency.

We don't just do this with ourselves - we do it with colleagues, children, romantic partners and strangers on the street.

Leverage the expectancy effect & you can change your life!

http://primalpotential.com/322-the-expectancy-effect/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Apr 15, 2017
321: Are You Settling for "Good Enough" or "Better Than Before"?
14:51

Are you settling for "good enough" or not making further progress because you are "better than before"?

This is something I see all the time when people make progress. Maybe they lose weight, improve their health or start making better choices.

They haven't reached their goal, but their effort drops off because they begin to justify excuses & indulgences based on the improvements they've made so far.

That's a red flag.

By all means, celebrate your progress and improvements but don't ever use them as reasons or rationale for making choices that prevent you from making progress.

http://primalpotential.com/321-are-you-settling/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

Apr 13, 2017
320: Happiness As The Path To Health
19:18

What if, instead of pursuing health as the path to happiness, we pursue happiness as the path to health?

What if we decide that we aren't going to fight against ourselves anymore but rather be militantly on our own side?

You cannot hate your way to a body you love.

You cannot sustain a battle against yourself.

I want you to joyfully pursue a life you love instead of trying to escape the only one you'll ever have.

http://primalpotential.com/320-path-to-health/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

How To Leave A Rating & Review (thank you!!!)

 

Apr 11, 2017
319: It's Not "More Special" with "More Food"
10:32

I was on the phone with a client-friend the other day. We were chatting about her goals and what changes she needs to make in order to feel better about her life & her progress.

She said, "I need to stop telling myself that everything is a special occasion".

What she meant was, "I need to stop making everything special also mean overindulging and/or drinking".

And that's different.

It's not about telling yourself "Hey! Not everything is a special occasion!"

It's about practicing a new belief system: more food doesn't make an event more special.

In fact, if often takes away more than it adds!

Don't miss today's short episode!

http://primalpotential.com/319-not-more-special/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

HeadSpace

Tara Brach

Apr 08, 2017
318: Think Differently
10:54

You are where you are because of how you think.

We're all very quick to focus on behavioral changes we want, but all behavior, all choices, are driven by thoughts.

If you want to behave differently, if you want to choose differently, you've got to focus on thinking differently.

Today's short podcast episode will help you do just that!

http://primalpotential.com/318-think-differently/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Apr 06, 2017
317: What Are You REALLY Hungry For?
33:21

If you keep turning to food, despite your goals to lose weight or get healthy, it's time to consider: what are you REALLY hungry for?

I've said for years that transformation is far more about tackling WHY we eat and not as much about WHAT we eat. In fact, that's why I created Breaking Barriers.

But today we're diving deeper into what is often missing: lack of connection & relationship with yourself (first and foremost) and also with others.

http://primalpotential.com/317-what-are-you-really-hungry-for/

Resources:

Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating

What Is Breaking Barriers

Wired To Eat

Apr 04, 2017
316: Wired To Eat
26:10

Just a couple weeks ago, Robb Wolf, a leading Paleo health expert, released his new book, Wired to Eat.

I loved it.

Today I'm sharing my primary takeaways from the book with you.

One of the things I loved the most is that Wolf acknowledges we can't approach food from a one-size-fits-all standpoint. We all have different tolerances & sensitivities and he uses this book to help you identify what does, and doesn't, work for you.

What I loved even more than that is his focus on non-food factors that significantly influence our metabolism, body fat, appetite and overall health like sleep, light exposure, stress and loving relationships.

I think the book is a powerful one and I hope you enjoy the takeaways I'm sharing in today's episode!

http://primalpotential.com/316-wired-to-eat/

Resources:

017 - Sleep for Fat Loss

Hyperpalatability - Is Fake Flavor Making You Fat Part 1

Is Fake Flavor Making You Fat Part 2

Probiotics & Your Microbiome

Wired To Eat

Apr 01, 2017
315: Growth Beyond Your Comfort Zone
37:13

Today you'll meet one of my male clients as he shares the hard work he did to set his ego aside and pursue growth beyond his comfort zone.

He joined the Fat Loss Fast Track once he decided to stop focusing on what was wrong & all his past failures. He wasn't comfortable with the idea of journaling or taking a look at his emotional eating patterns but he did it anyway.

He realized he had been quite comfortable in his patterns but deeply unhappy. He made the choice to get uncomfortable so he could become happy.

His story is a powerful one. Don't miss it! I have no doubt that he can encourage you to find growth beyond your comfort zone.

http://primalpotential.com/315-beyond-your-comfort-zone/

Resources:

Ready to join the Fat Loss Fast Track?

Breaking Barriers - Overcome Emotional Eating & Self-Limiting Beliefs

Mar 30, 2017
314: 3.5 Strategies To Stop Bingeing
18:19

One of the first questions I ask people when they get on the free Primal Potential VIP email list is "What are you struggling with & how can I help?"

Recently, a common answer has been, "How can I stop bingeing?"

However you define binge eating or simply eating to a point of regret & frustration, today I'm sharing 3.5 strategies (yup, there's a half strategy in there) to help you improve your food behaviors and take more control.

http://primalpotential.com/314-stop-bingeing/

Resources:

Ready to join the Fat Loss Fast Track?

148: Inside A Binge

197: Overeating &  Your Metabolism

151: How To Stop Overeating

Mar 28, 2017
313: Overcome Limiting Beliefs, Self-Doubt and Fear of Failure
01:01:54

The other night I hosted a live webinar. I focused on why most of us fail. It's not about food. It's not about exercise. We're projecting our past choices, experiences & disappointments onto our present & future behavior.

We are in our own way. We are limiting our potential based on our pasts.

I want to help you overcome limiting beliefs, see doubt & fear as a lie and plow forward creating a life you love.

http://primalpotential.com/313-overcome-limiting-beliefs/

I also talk in today's episode about the Spring Fat Loss Fast Track, which kicks off on Sunday April 2nd. You can register here. 

If you want to watch the full webinar with pictures and slides, click here.

 

Resources:

Ready to join the Fat Loss Fast Track?

Mar 25, 2017
312: Fat Loss Breakthrough
28:47

Guys, I had a fat loss breakthrough. I've shared that 2017 is my a push year for my fat loss goals and I was totally dialed in with food & fitness. Unfortunately, I was overlooking a few critical factors that could make or break my success.

I believe strongly that understanding & optimizing blood sugar and insulin is critical for lasting fat loss. I have been so focused on eating and working out in a way that does so. However, I hadn't considered how non-food factors might be impacting my blood sugar.

In today's episode, I'm sharing my fat loss breakthrough and what I'll be doing to understand how stress, sleep, workouts and food sensitivities are impacting my blood sugar and insulin responses.

Resources:

Ready to join the Fat Loss Fast Track?

Episode 058 - Fat Loss & The Insulin Effect

Episode 195 - The Golden Rules of Carbs & Fat Loss

Episode 170 - Improve Your Carb Tolerance

Episode 121 - Fat Loss Basics Part 1 - Calories & Hormones

E-Course - Carb Strategies for Sustainable Fat Loss

Mar 23, 2017
311: How To Increase Your Potential Today
21:24

Today's episode will show you how you how to increase your potential. Today. It will explain how you can crack your whole world wide open and you don't have to wait to do so.

I've had an interesting series of experiences lately that have opened my eyes to how I hold myself back in completely unnecessary ways, based on fear & assumptions.

If you want to instantly increase your possibilities & potential, don't miss today's episode!

http://primalpotential.com/311-how-to-increase-your-potential/

Resources:

Ready to join the Fat Loss Fast Track?

The table story on the blog - how I made myself proud (and you can, too)

Check out the new Daily Motivations Podcast here.

Mar 21, 2017
310: What 5 Days Without Food Taught Me About Eating
33:20

I am as surprised to write this as you might be to read this: I just completed a 5-day fast.

Essentially, for 5 days, I had nothing but water and coffee. During the first full 24 hours I had a couple of very low sugar kombuchas but yeah...crazy, right?

In episodes 300 and 307 I talked about why I did it and why I feel strongly that it's dramatically different (emotionally & metabolically) from a crash diet but today I want to share the experience and talk about the primary lessons I learned from this 5 day fast and how I think it will influence my diet & mindset moving forward.

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Mar 18, 2017
309: How To Be Less Reactive
25:09

The other day, while dealing with multiple airport delays, I realized I have a super power. I believe this super power is what is largely responsible for me not ditching all healthy habits I fought so hard to build when my life got turned upside down with health & personal issues.

That super power is a work in progress but it is changing my life more and more every day.

In today's episode I'm sharing with you the power of being non-reactive as a way to improve your choices and become a happier, healthier, more stable person.

http://primalpotential.com/309-be-less-reactive/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Mar 16, 2017
308: Overcoming What's Holding You Back
21:20

What is holding you back?

Is it confusion? Circumstances? Frustration? Lack of clarity on what you could or should be doing?

Fear of failure?

Today I'm talking about the most common things holding people back & how you can break through each one - today.

http://primalpotential.com/308-what-is-holding-you-back/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

284: The Year Of You

Check out the new Daily Motivations Podcast here.

Mar 14, 2017
307: Is Fasting Right For You?
30:36

In episode 300, I announced an upcoming extended fast & talked about the hormonal & metabolic science behind fasting.

Today, I'm tackling your questions and comments to help you determine if fasting is right for you & what type of fast makes the most sense.

http://primalpotential.com/307-fasting-right-for-you/

If you want to learn more about fasting, don't miss this episode and also check out The Complete Guide to Fasting by Jimmy Moore & Dr. Jason Fung as well as all the resources below!

If you want to join us (or just cyber-stalk our week long fast), click the button below to get on our email list. We also have a private Facebook group!

Resources:

The Complete Guide to Fasting 

On Air With Ella Episode 090 - Fasting with Jimmy Moore

On Air With Ella Episode 093 - Fasting Prep & QA Part 1

On Air With Ella Episode 093 - Fasting Part 2

Is Fasting Right For Me - Quick Guide

Our Personal Fasting Plan

Primal Potential on Fasting - Episode 037

Understanding Insulin

Mar 11, 2017
306: Getting (Back To) A Place of Progress
40:52

I love everything about this episode! Today I'm sharing a conversation I had with one of my Fat Loss Fast Track veterans about getting back to a period of progress after a lull or setback.

We chat about specific tactics and strategies to bounce back and create momentum when you don't feel like you're in a great place.

We chat about food drama, hunger, and creating motivation.

This episode is packed full of real talk & practical strategies - don't miss it!

http://primalpotential.com/306-getting-back-place-progress/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

284: The Year Of You

300: Extended Fasting - Myths & Facts

Check out the new Daily Motivations Podcast here.

Mar 09, 2017
305: Creating Your Fat Loss Foundation
31:06

In today's episode I want to talk to you as if you were one of my coaching clients. I want to help YOU create YOUR fat loss foundation.

Today is all about learning to not get distracted by other peoples' journeys or strategies and instead focusing on your own work.

Do you know which basic habits drive results for you?

Are you consistent with them?

Those are the only two questions that matter for most people.

Once you've consistently mastered the basics habits that drive results for you, then & only then move on to intensity or advanced strategies.

And no matter where you are on your journey, keep your eyes on your own work!

http://primalpotential.com/305-creating-fat-loss-foundation/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

Journaling - #1 Fat Loss Strategy

What Makes Breakfast A Fat Burning Meal

Breakfast Q&A 115

Fasting Versus Fed

Check out the new Daily Motivations Podcast here.

Mar 07, 2017
304: Crush Your Comfort Zone {Explicit}
16:42

Ready for a little fire this morning? I want to help you crush your comfort zone. I've shared that I'm taking steps each day to make myself uncomfortable for the sake of growth and moving to the next level & I want to help you do the same.

In today's minisode I share my perspective that discomfort needs to be the starting line, not the finish line.

I challenge you to find your limits by doing things that make you uncomfortable.

If discomfort, fear, judgement or embarrassment are the price of admission to my very best life, I'm willing to pay. Today.

I hope you are too.

http://primalpotential.com/304-crush-comfort-zone/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Mar 04, 2017
303: Effort Versus Outcome
31:16

We all want consistent results. Of course we do! Unfortunately, we often invest more energy in hoping for outcomes than in maximizing our effort & consistency.

In today's episode, I'm sharing a conversation with one of my Fat Loss Fast Track clients where we talk about effort versus outcomes.

When I asked her what she wanted, she said she wanted more consistent results. I quickly redirected her to a focus on consistency in her effort and the application of what she knows.

While she agreed with me, she also shared that she forgets. Day to day, she forgets to redirect her focus from outcomes to effort. Fair point!

We took the conversation to how she can keep effort & consistency in the forefront of her mind.

We also have a great conversation about getting bored with food, feeling guilty when you indulge and living a to-do list instead of living a life. This is a powerful, jam-packed, practical episode! Don't miss it!

http://primalpotential.com/303-effort-versus-outcome/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Mar 02, 2017
302: Push or Patience?
36:52

The other day I sent out an email explaining how I have declared 2017 a year of "push" towards my physical goals.

In less than 24 hours I received over 700 responses to that email and most of you were inspired to push in your own lives. Many people had questions about patience versus surrender - about how to know if you're copping out and making excuses or if you really need to be patient for a season.

I've decided to address all your questions and comments in today's episode, especially things like how to know if you should be in a period of push or patience? When do you push? Towards what? And how?

I'll also address the one (so far) negative response that came in from the email.

I can't thank you guys enough for all the love, support and encouragement. I can't wait to share my journey with you!

http://primalpotential.com/302-push-or-patience/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 28, 2017
301: Workshop - Eliminating Excuses
23:55


Today we're tackling "the gap" - the space between where you are and where you want to be or between what you intend to do and what you actually do.

In that gap are your excuses.

This is a bit of a workshop episode on eliminating excuses. Once you do that, you close the gap between your ideal and your reality.

It's time to stop accepting and believing your excuses. It's time to eliminate them.

http://primalpotential.com/301-workshop-eliminating-excuses/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 25, 2017
300: Extended Fasting - Myths & Facts
59:01

Get ready for some serious myth-busting today!

Is it true that you should eat every few hours to keep your metabolism from slowing down?

If you fast, are you setting yourself up to lose muscle?

On today's episode we're tackling those questions and announcing a special Primal Potential & On Air with Ella adventure!

We'll be talking about fasting, extended fasting and the health & hormonal response created by extended fasting protocols.

AND, we'll be inviting you on a special fasting adventure with us!

http://primalpotential.com/300-extended-fasting/

Extended Fasting

Tune in to hear Ella & Elizabeth discuss the following:

  • concerns about crash dieting
  • the physiological response to fasting
  • who should not fast
  • who might want to consider an extended fast
  • anti-aging benefits of fasting
  • body composition impact of fasting
  • our upcoming fasting adventure

Resources:

The Complete Guide to Fasting 

On Air With Ella Episode 090 - Fasting with Jimmy Moore

On Air With Ella Episode 093 - Fasting Prep & QA Part 1

On Air With Ella Episode 093 - Fasting Part 2

Is Fasting Right For Me - Quick Guide

Primal Potential on Fasting - Episode 037

Understanding Insulin

Feb 23, 2017
299: Enjoying Food Without Regret
33:40

Have you ever felt like you either enjoy the full spectrum of food or you're missing out? That it's either one or the other and there's no middle ground?

I've been there! But enjoying food without regret is absolutely possible!

Today I'm sharing a conversation with one of my clients who is learning to do just that. She comes from an Italian family where food & drink was not just fuel but a way of life! Plus, she owns a bar so she's around food & drinks pretty much all day!

Not only has she lost 30 pounds, she's teaching herself how to enjoy food, life, alcohol and still feel great about herself and her goals. Don't miss her story!

http://primalpotential.com/299-enjoying-food-without-regret/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 21, 2017
298: Turn Thinking Into Doing
14:33

Many of us spend an absurd amount of time thinking. We want to understand our behavior.

We want to craft a perfect plan.

We ask a million questions about our choices, decisions and lack of motivation.

It's time to turn thinking into doing so we can use our precious energy in a way that gets results.

Todays episode is just that: how to turn thinking into doing. Let's go!

http://primalpotential.com/298-turn-thinking-into-doing/

Resources:

Breaking Barriers

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 18, 2017
297: Parenting, Perspective & Progress
30:06

I'm pumped for today's episode! I'm sharing a coaching conversation I had with one of my Fat Loss Fast Track clients and we're covering everything from parenting to perspective and her progress in creating a sustainable anti-diet approach to fat loss.

I think there's a lot you can relate to her in her story - she's a working mom & wife who has struggled with her weight for decades. She has lost weight and put it all back on, but she's made a shift in her approach to health & food.

We have a really candid conversation about stress, setting an example, and not manufacturing drama by engaging in problems that aren't hers to bear.

I'm super grateful that she was willing to share this story with all of you and I know it will be a great encouragement and challenge to each of you!

http://primalpotential.com/297-parenting-perspective-progress/

Resources:

Breaking Barriers

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 16, 2017
296: Training Your Brain
23:21

One of the fastest ways to accelerate your progress & increase your results is by training your brain to focus more consistently on what you want most instead of on what you want now.

This is the key to becoming stronger than your temptations & excuses.

In today's episode I'll talk about a 5-minute daily exercise to help you train your brain and I'll share a snippet of a conversation I recently had with a client on this topic. Don't miss it!

http://primalpotential.com/296-training-your-brain/

Feb 14, 2017
295: Billion Dollar Life Lessons
22:58

Whether or not you've ever heard of billionaire business tycoon Ray Dalio, you can absolutely learn from his philosophies on life & success.

In 2010 he published his own principles & operating systems for wealth, happiness and goal achievement. In today's episode we're mining the billion dollar life lessons contained within.

Without exception, these principles are game changers!

If you're goal is health, fitness, fat loss, financial or anything in between, you won't want to miss today's episode!

http://primalpotential.com/295-life-lessons-from-ray-dalio/

Resources:

Principles by Ray Dalio

Breaking Barriers

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 11, 2017
294: How To Bounce Back
15:21

The other day I was in the middle of a hard workout and I thought of a lesson I learned from one of my past trainers (and great friend), Nathan Keil.

See, I used to use the transition from one exercise to another as a build in pause or rest. Whether it was 5 seconds or a minute, it was a built-in rest.

One day, during a particularly intense workout, Nathan said, "go immediately to the first rep of the next movement. No rest. No pause. Get to the next rep as fast as possible".

Even if I just did one rep of the next thing, the point was to break the habit of that pause.

After my workout, I realized just how applicable this is to life.

Let's say you eat something you wish you hadn't or don't feel too proud of. Isn't it so common to hem and haw about how to get back on track? How to bounce back? We use the transition as pause.

We overthink and overcomplicate.

What if we just got to the next great choice as fast as possible? No thinking, no planning, no strategizing. Just get to the next great choice as fast as possible.

Don't miss today's short episode to figure out how you can bounce back faster and take your performance to the next level.

http://primalpotential.com/294-how-to-bounce-back/

Resources:

Create Your Bounce Back Strategy 

Breaking Barriers

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 09, 2017
293: How To Stop Drifting From Your Goals
28:24

I think we can all relate to periods of focus & determination as well as periods of avoidance and not doing the work.

The transition between those two periods begins with drifting. It might start as a slow drift but we gradually turn our attention away from our focus & our goals.

So how do you stop drifting?

Even when you aren't enthusiastically doing the work, how can you avoid the drift that precedes a period of avoidance?

Don't miss today's episode to learn more about how YOU drift and how you can learn to stay!

"Those who stay will become champions"

http://primalpotential.com/293-how-to-stop-drifting/

Resources:

Siddhartha by Herman Hesse

Breaking Barriers

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 07, 2017
292: How Are You Complicit In Your Problems?
11:06

In today's podcast I pose a question for you to consider: how are you complicit in your problem?

How are you complicit in creating the conditions of your life that you say you don't want?

We're so quick to point to the things we're doing to make positive changes and we're even quicker to identify how external circumstances hold us back.

But what's your part?

Today I'll be diving into this question and also challenging you to flip the script and identify ways you can be complicit in creating the circumstances and accomplishments you DO want.

http://primalpotential.com/292-how-are-you-complicit-in-your-problem/

Resources:

Breaking Barriers

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 04, 2017
291: When Family & Friends Don't Support Your Goals
22:09

I know that many of you don't have the support of your family & friends as it relates to your health or weight loss goals.

I've been getting an increasing number of emails from folks looking for ways to address family & friends who don't support their goals.

Recently in one of my Fat Loss Fast Track groups there was a conversation about spouses who bring home tempting foods on a regular basis.

Should you try to gain their support? What if you can't? In today's episode we're talking about how to crush your goals even when you don't have the support of your family & friends. Don't miss it!

http://primalpotential.com/291-family-friends-dont-support-goals/

Resources:

The Obstacle Is The Way by Ryan Holiday

Breaking Barriers

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Feb 02, 2017
290: What Is A Fat Loss Breakfast
35:59

Is breakfast the most important meal of the day?

Is there such a thing as a fat loss breakfast?

Are there certain foods that turn off your fat burning potential?

Do I have to eat breakfast?

If I put lemon in my water will I stop burning fat?

For how long should breakfast hold me over?

We're answering all these questions and more on today's podcast! Don't miss it! If you want more resources on breakfast and fat loss, check out the links below.

http://primalpotential.com/290-fat-loss-breakfast/

Resources:

Q&A 6 How To Make Breakfast A Fat Burning Meal

Episode 115: Breakfast Recipes & QA

Carbohydrate Tolerance

Stages of Carbohydrate Intolerance

What Is Bulletproof Coffee?

Dos and Don'ts of Bulletproof Coffee

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Jan 31, 2017
289: Q&A On Emotional Eating
37:00

Today I'm answering your questions on emotional eating. This is one of the biggest barriers to progress.

It's not that we don't know what to eat to reach our goals, it's that in moments of emotion or stress, we act as though we don't care.

We certainly DO care, and overeating or overindulging creates more emotion, stress and frustration.

If there is an area where you struggle, don't miss today's episode!

If you are ready to stop feeling limited by your emotional pain but need help breaking through and taking action, please check out Breaking Barriers!

http://primalpotential.com/289-qa-on-emotional-eating/

Resources:

Breaking Barriers

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Jan 28, 2017
288: Progress & Priorities Through Emotional Pain
32:04

Life is hard. Emotional pain from loss, stress, fear or heartbreak can be overwhelming.

It can also be the reason we don't take care of ourselves or prioritize our goals.

In today's episode I'm talking about perspectives and strategies that will help you make progress through emotional pain. If you struggle with emotion, sadness or fear, don't miss this episode.

If you are ready to stop feeling limited by your emotional pain but need help breaking through and taking action, please check out Breaking Barriers!

http://primalpotential.com/288-progress-through-emotional-pain/

Resources:

Breaking Barriers

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Jan 26, 2017
287: Do Your Job
24:36

Yup. I love sports. I think they're incredibly analogous to winning in life. And, I love the New England Patriots.

A few days ago I watched the 2014 documentary "Do Your Job", a look inside the Patriots organization.

The parallels between their practice strategies and what is required for goal achievement in general were amazing.

In today's episode we're talking about goals, fat loss, life, sports & the New England Patriots.

This is probably one of my favorite episodes so don't miss it!

http://primalpotential.com/287-do-your-job/

Resources:

Paleo Power Meals (use the coupon code ebprimal20 to save 20% on your first order)

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Jan 24, 2017
286: Progress Made Simple
10:19

In today's motivational minisode I'm sharing a short entry from my journal. I wrote to myself, "When I practice what I preach, my life is pretty amazing. When I do what I know to do, life is easier & I am happier".

Guys, progress isn't a mystery. You don't need to know anything more. If you simply do what you know, not only will you make progress, you'll be happier and less stressed.

You don't have to do everything you know, but if you're willing to be honest with yourself, I am quite certain you can identify 2-3 things that, if done consistently, would make you happier and healthier.

Get to work & do what you know! While you're at it, take a listen to the full motivational minisode!

http://primalpotential.com/286-do-what-you-know/

Jan 21, 2017
285: How To Leverage Deliberate Practice
15:58

When I get emails from clients or listeners who are sharing a struggle or asking for help, I often respond by asking, "what does your practice look like?"

You might understand the problem and you probably understand many of the solutions, too. But, understanding doesn't take the place of deliberate practice.

It's not enough to say "I want to lose weight" because there are a million different things you could do on any given day to lose weight.

Deliberate practice will dramatically accelerate your results. It requires that you identify one specific improvement you want to achieve and define your practice.

From there you must practice CONSISTENTLY & with great effort. Don't miss today's episode for a deep dive into deliberate practice!

http://primalpotential.com/285-deliberate-practice/

Jan 19, 2017
284: The Year of You
16:32

Let's make this year the year of you! Let's make this year the year when your effort isn't negotiable and your progress is consistent.

Today I want to share a personal conversation I had with a client. This particular client is so ready to change but her actions have yet to align with her intentions.

We recently had a tough-love conversation about progress, effort, excuses, negotiation and going all-in on yourself.

I told her that 2017 is my year, it's her year and I want it to be the year of you, too.

If you need a little bit of tough love, don't miss today's episode!

http://primalpotential.com/284-the-year-of-you/

Jan 17, 2017
283: The Foundation of Fat Loss
24:48

I talk a lot about nutrition, hormones & mindset and their role in fat loss. However, today I'm talking about the precursor to all of those things. Today I'm talking about the foundation of fat loss that is most often overlooked: self-respect. Self-care. Even, shudder to think, self-love.

Our obsession with diets, detoxes, fasts, cleanses and everything in between has taught us to fight against our bodies instead of being on our own side and in our own corner.

You cannot hate your way to a body  you love. You cannot continue to resent your body, resist the process and be a complete dick (pardon me) to yourself and expect to reach your goals.

And if you hate your way to progress, it won't be enough when you get there. You'll be left longing for something more or something different because you lack self-respect and an understanding of self-care.

So we're going there. We're talking about self-respect, self-care and how to develop more of each.

http://primalpotential.com/283-foundation-of-fat-loss/

Resources:

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Jan 14, 2017
282: Always Be A Beginner
24:29

The book Zen Mind, Beginner's Mind begins with a powerful observation: "In the beginner's mind there are many possibilities, but in the expert's there are few".

Undoubtedly, one of the ways we keep ourselves from making progress and getting what we want is closing ourselves off to possibilities that could be the very path to progress.

One of my primary objectives within the Fat Loss Fast Track is to encourage my clients to always be a beginner. I want them to set aside any preconceived notions they have an instead listen to their bodies and find their own answers as opposed to clinging to answers they've adopted from other people.

In today's episode I'm going to talk about some of the red flags of a closed mind and how you can accelerate your progress by deciding to always be a beginner.

http://primalpotential.com/282-always-be-a-beginner/

Always Be A Beginner

Quotes from today's episode include:

In the beginner's mind there are many possibilities, in the expert's there are few.

Right practice, right attitude, right understanding.

Practice without effort is not true practice. For the beginner, practice needs great effort.

If you lose the spirit of repetition, your practice will become quite difficult.

It is when your practice is rather greedy that you become discouraged with it.

There is no other way of this life than the way of this life

Resources:

Zen Mind, Beginner's Mind by Shunryu Suzuki

My #1 Fat Loss Recommendation (Journaling)
Don't forget! I've launched a brand new podcast! It would mean the world to me if you'd check it out! If you find it helpful & enjoy it, please take a couple minutes to subscribe, leaving a rating and write a review!

Check out the new Daily Motivations Podcast here.

Jan 12, 2017
281: Is It Self-Sabotage?
16:05

I ask every one of my Primal Potential e-mail readers: how can I help? What do you need from me? Recently, I've seen a number of responses talking about self-sabotage.

I can't say I'm surprised by the number of people who feel like they self-sabotage - like they are intentionally setting themselves up for failure.

Here's the thing though: I don't think it's self sabotage, at all.

I think it's inconsistency and lack of practice. I believe that calling it self-sabotage is way more dramatic than it actually is and I think the drama holds us back and prevents us from seeing a far simpler truth: we're inconsistent and we can change it.

In today's episode I'm talking about self-sabotage, failures and how to change deeply engrained patterns on behavior. Don't miss it!

Jan 10, 2017
280: Can't Stop Eating?
24:14

Hunger is a spectrum and we all experience it differently.

Maybe you feel like you can't stop eating - even if you eat to the point of feeling full, your hunger returns after just 30-60 minutes.

Maybe you feel like you are only in control of your hunger when you aren't eating, but as soon as you start, your hunger takes off.

Maybe you feel like you're always hungry and never full.

Understanding what causes hunger and the options for decreasing your hunger response & improving your response in general can be a transformative change.

That's what we're tackling on today's episode. Don't miss it.

http://primalpotential.com/280-cant-stop-eating/

Can't Stop Eating? Tips To Take Control of Hunger

One of the primary factors that leads to chronic hunger or hunger when you don't truly need to eat is failing to control your blood sugar.

When you overeat or eat foods which are primarily starch and sugar, you send your blood sugar on a roller coaster ride. The higher the peak, the lower the valley. When your blood sugar drops down from it's high, your body has to work to bring it back to a balanced baseline. As this is happening, you often experience hunger and/or cravings. This does not mean you need to eat.

In today's episode we talk about how to respond to those sensations more intelligently and how to avoid that blood sugar roller coaster all together.

We also discuss ghrelin, the hormone responsible for triggering and/or suppressing hunger signals and how we can optimize it's expression.

Episodes mentioned in today's podcast include:

The Golden Rules of Carbs & Fat Loss

051: Real Hunger & False Hunger

Q&A 34: How To Manage Hunger & Cravings

137: Always Hungry?

174: Hacking Hunger

Oh! And there was a huge announcement at the top of the episode! I've launched a brand new podcast! It would mean the world to me if you'd check it out! If you find it helpful & enjoy it, please take a couple minutes to subscribe, leaving a rating and write a review!

Jan 07, 2017
279: How To Avoid Weight Re-Gain
32:22

One of my clients, Chris, joined the Fat Loss Fast Track because though she had already lost a lot of weight, she was beginning to put it back on.

This wasn't a new cycle but it was one she didn't want to continue. She didn't want to keep doing what she'd always done - losing weight, gaining it back, working hard to lose it again.

Today we're having a candid conversation about why she turned to the Fat Loss Fast Track to help avoid weight regain and how she broke out of that cycle.

Not only does Chris talk about what worked for her like journaling and switching to more fat loss friendly breakfast options, but we discuss what's not going so well. We talk about overeating at night and struggling with the pursuit of perfection.

I think you're really going to enjoy Chris's story!

http://primalpotential.com/279-avoid-weight-regain/

How To Avoid Weight Regain

After beginning to put on weight she had lost, Chris joined the Fat Loss Fast Track. She shares that some of the most effective strategies she adopted include journaling and eating a fat loss breakfast.

I've shared my thoughts on journaling here and go over the details of what makes up a fat loss breakfast here and here.

We also talk a lot about implied apologies for imperfections and the all-or-nothing attitude which I've talked about here.

Resources:

Check out the all new Daily Motivations Podcast! If you enjoy it, please leave a rating & review.

If you have no idea how to leave a review, I've put instructions here.

To join the winter 2017 Fat Loss Fast Track, click here.

For more on Breaking Barriers, click here.

Jan 05, 2017
278: 2017 Blueprint For Achievement
18:46

I used to set a lot of goals. I didn't achieve most of them.

I thought about them a lot & wanted them badly - I even had a plan for achieving them. But routinely, I failed to do the work and, year after year, I had less confidence in my ability to achieve.

Fortunately, things have changed. I have changed. And in today's episode I want to share with you my 2017 blueprint for achievement, completely goal-free.

http://primalpotential.com/278-2017-blueprint/

2017 Blueprint for Achievement

When I set goals, I didn't realize at the time that I was basically convincing myself that things, as they were right now, weren't enough and I was always wishing for some future point in time.

When I lost weight...

When I had more money...

When my relationship was better...

By always wishing for a different time, place, or circumstance, I wasn't fully present in the moment. And not being fully present, I couldn't really take advantage of the ONLY time & place where change was possible: the present.

But, I'm a high achiever. I don't want to settle. How to remain fully present in the current moment and also reach my highest potential?

I do that by having a manifesto or a blueprint.

By creating the standards by which I want to live my life and focusing on them each day, the results take care of themselves.

When I live according to my values and principles, the outcomes are a byproduct without sacrificing mindfulness and gratitude.

In today's episode, I'm sharing with you my revised manifesto.

I created it and put it up on the Primal Potential blog in August of 2015 and boy does it ever need some updating.

I hope you'll tune in to hear my blueprint for success in 2017 and also take some time to create your own.

I am strong with purpose & light at heart

I give myself the best

I look for chances to make myself proud

I travel light, refusing to carry what's not mine to hold

I cherish those who cherish me

No matter what happens, I am not a victim

Life is hard, and I’m grateful for the challenges

I am unapologetically authentic and those who don't accept that help me ensure my inner circle is true & real

I spend for more time acting on what I want than thinking about it

My attention flows to solutions, not problems

I challenge myself to go a step further than I think I can

I make no assumptions – when I am unclear, I ask questions

I never lie, especially to myself

I am generous with my time, my heart and my money

I am patient with myself and everyone I meet

I appreciate moment and maximize minutes

I outwork yesterday's best

Doubt is a liar and courage will set me free

Jan 03, 2017
277: How To Get What You Want in 2017
18:22

I know just about everyone & their mother is talking about how to set goals. Except me.

I actually think we've made goals way too important.

The magic isn't in the goal. The magic is in the work you do each day.

We all need to focus more on the work we can do TODAY to help us get what we want instead of perfecting the art of goal setting.

I'm not suggesting that goals aren't helpful - they might be for some people.

No matter what though, the magic is in the work. In the process. In what you do, not in what you want to achieve.

Today I want to help you get what you want in any month, week, day or year, and I want to put the focus where the focus needs to be - knowing what you want and staying focused on the work that will help you get it!

http://primalpotential.com/277-get-what-you-want/

How to Get What You Want in 2017

  1. Define ONE THING that will make the most difference (it doesn't have to be a big thing, but it does need to be tied to a primary thing that is holding you back)
  2. Identify "the work" you can do on a daily basis that will help you get the one thing you want. These are the steps, choices, actions & inactions that exist as opportunities TODAY.
  3. Be honest with yourself by acknowledging what thoughts, circumstances or actions could get in the way
  4. Evaluate your progress every few days by asking, "Am I doing the work? Is it helping? What could I do differently today?"
  5. Have a positive attitude about it!

"His goal attracts him because he doesn't let anything enter his soul that might oppose the goal" ~ Siddhartha

Resources:

Siddhartha by Herman Hesse

To join the winter 2017 Fat Loss Fast Track, click here.

For more on Breaking Barriers, click here.

Dec 31, 2016
276: Top Lessons From 2016
21:47

This year has been a major one for me. It's been full of challenges & lessons, ups & downs, wins and setbacks. In today's podcast, I'm sharing with you the top lessons I've learned in 2016 and what I'm carrying with me into the New Year.

I had a few breakthrough moments that I've shared with many of my clients and today I want to share them with you.

Some are about weight loss, some are about emotions and others are about money. We're covering a lot of ground today! Don't miss it!

Want to know my fave books of 2016? I'll share those, too!

http://primalpotential.com/276-top-lessons-from-2016/

EB's Top Lessons from 2016

It's been a really powerful year. Today's episode is short and I think you'll really want to take a listen to hear how these few lessons have transformed my peace of mind, improved my health and saved me time & money!

  1. Set it down
  2. Travel light
  3. Do things that scare you

My favorite books of the year!

Try Paleo Power Meals - use the coupon code ebprimal20 to save 20% (If you haven't listened to my episode where I review my experience with them, check out #273 here)

My top songs of the year (these were most frequently played on my Spotify playlist)

Resources:

To join the winter 2017 Fat Loss Fast Track, click here.

For more on Breaking Barriers, click here.

Dec 29, 2016
275: How To Start From Stuck
15:57

I get so many emails from people who feel like they are stuck.

Do you want to do the work but you aren't doing it?

Had you made a lot of progress but it has stalled?

Today I want to help you identify how you can start from stuck.

This is a powerful tool you can use on any day, for any challenge and in any moment.

If you implement the strategies in today's episode, you will never feel stuck again.

http://primalpotential.com/275-start-from-stuck/

Resources:

To join the winter 2017 Fat Loss Fast Track, click here.

For more on Breaking Barriers, click here.

Dec 27, 2016
274: Fired Up - You Won't Exceed Your Own Expectations
11:57

One of the final episodes of the Primal Potential podcast for 2016! I get super fired up debunking this notion that some people are "all or nothing". No, you aren't.

However, you won't exceed your expectations so if that's the story you keep telling yourself, that's the path you'll continue to choose.

You control the narrative, the narrative doesn't control you.

As I explain in today's episode, maybe you always sleep on the left side of the bed. Does that make you a "left side of the bed person"? No, of course not.

You're 100% capable of sleeping on the right side of the bed or on the floor. It's just that you've made the decision, the choice, to sleep on the left side of the bed a lot.

That pattern has nothing to do with what you're capable of today.

However, if you tell yourself that you can only sleep on the left side of the bed, guess what? You'll be right every time.

You won't exceed your expectations so if they aren't getting you where you want to go, it's time to change them.

This is an episode you won't want to miss!

http://primalpotential.com/274-exceed-your-expectations/

Dec 24, 2016
273: Paleo Meal Delivery Services
19:43

I had been really resistant to try any kind of paleo meal delivery service for a couple of reasons: they seemed really expensive and difficult to customize. I felt like it wasn't worth the price to buy a package of meals most of which included components I wouldn't personally eat (potato, sweet potato, fruit, etc).

I changed my mind when I found Paleo Power Meals. Today I'm sharing my 2-3 week experiment with Paleo Power Meals - the pros, the cons, what I loved and what I didn't and how I plan to make this work for me moving forward.

**I have not been compensated in any way for this review. I paid in full for my meals and only reached out to them after 3 weeks of orders to request a coupon code for my listeners, which they gave. If you want to try Paleo Power Meals, use the coupon code ebprimal20 to save 20%**

Please note: there is no transcript for this episode.

http://primalpotential.com/273-paleo-meal-delivery/

Dec 22, 2016
272: 2 Steps To Turn Down Temptation
14:44

'Tis the season for temptation! I've got two practical strategies today to help you make it easier to turn down temptation without willpower or feelings of deprivation!

Some people argue that if you let enough time pass, the temptation will subside.

Sometimes that works, often it doesn't.

I believe the two factors we need to take control of are attention & resistance.

In today's episode I'll go through what it means to leverage resistance & attention to turn down temptation.

http://primalpotential.com/272-turn-down-temptation/

Dec 20, 2016
271: How To Lose Weight For The Last Time
01:30:27

What if you could lose weight for the last time?

What if this next time you get results, you keep them...forever?

Think about how much weight you've lost & regained. How much money you've spent doing the same work over and over while not enjoying the process?

Not only is it possible, you can do it now. You can lose weight for the last time, end the struggle, earn the results and keep them without hating every second of it or feeling like you're missing out.

In today's episode I'm taking you inside of my recent webinars where I'll share specific strategies to help you lose weight for the last time without dieting, without being miserable and while implementing strategies to make it easier than ever.

If it sounds gimmicky...it's not. Take a listen. I'm sharing how you can do less, skip the tricks, ditch the deprivation and earn lasting results.

http://primalpotential.com/271-lose-weight-last-time/

Dec 17, 2016
270: It's Not A Burden, It's A Chance
25:06

What if you decided that the thing you're struggling with, the obstacle in your way, the valid excuse in your life, the true barrier isn't actually a burden at all. What if you decided that it's a chance, it's an opportunity for you to step up, show up for yourself and prove just how damn strong you are?

That's the challenge I gave to Sarah, my FLFT client on today's episode.

Sarah is a working mom. Not only does she have 4 kids, she works 24-hour shifts as a flight paramedic.

She shares a real, valid challenge in today's episode and we completely turn it on it's head and decide it's a chance. A really exciting chance. Don't miss it!

http://primalpotential.com/270-its-a-chance

Dec 15, 2016
269: Are You Using Tools Or Weapons?
27:42

At first glance, this question, "tools or weapons?" doesn't make much sense.

But, after a conversation with Faith, we recognized that she has the ability to use her choices & her thought as either tools or weapons.

She can beat herself up for a choice, effectively using it as a weapon against herself.

Or, she can learn from that choice and create a more informed strategy for next time, using it as a tool.

She can use her thoughts of guilt, frustration and regret about putting weight back on as a weapon against herself or she can use them as a tool to empower & encourage her.

So - your thoughts and your choices - are you using them as weapons or tools?

There's so much other great stuff in this episode including thoughts on:

Are you making this too hard?
Faith's advice to anyone who is struggling to get started
The value in the struggle might be greater than the struggle in the success
How to become more mindful of your choices
This is a value-packed episode! Don't miss it!

http://primalpotential.com/269-using-tools-or-weapons/

Are You Using Your Thoughts & Choices As Weapons Or Tools?

Here are some of the highlights from today's episode:

  • Is that thought or behavior a weapon or a tool?
  • It's not as hard as you're making it
  • There is likely more value in your struggles and setbacks than you'll ever find in your success - look for the lessons!
  • Why you should let go of "good food" "bad food" associations
  • Why you're probably not as "all or nothing" as you think you are (and tell yourself you are)

Final words from Faith:

Do the next thing that makes you feel better. Then do the next little thing & keep doing it until you don't feel so bad anymore.

Resources:

Join the FREE "Lose Weight For the Last Time" webinar series!  We'll be talking consistency, all-or-nothing, attitude, perspective & sustainable strategy! Don't miss it! I'll take your questions and we'll have a blast!

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Dec 13, 2016
268: Awareness - How To Develop This Simple Strategy To Improve Choices
23:12

Awareness. It's an obvious, common-sense kind of word but I'm not sure we totally understand it.

When people talk about how tracking or journaling makes them more aware, that's great, but does it actually improve the choices you make?

Or do you just have a greater acceptance of the choices?

These are the questions I ask Diane, one of my Fat Loss Fast Track clients, in today's episode.

She shares how tracking & affirmations are the tools that have helped her the most and I said asked her point blank: "did these actually improve your choices? Did it change anything for you?"

We get into a powerful conversation about awareness and the power that comes from being able to create a personalized strategy that reduces your reliance on willpower.

Don't miss it!

http://primalpotential.com/268-awareness-develop-simple-strategy

Awareness - How to Develop The Simple Strategy That Improves Choices (Without Willpower)

Here are some of the highlights from today's episode:

  • How awareness allows you to create a strategy that reduces the need for willpower
  • A gradual process for improving habits (without an all-or-nothing approach)
  • How to overcome the tension created by confronting temptation
  • Why I don't think you should ever look at a food choice as "sabotage"

Resources:

Join the FREE "Lose Weight For the Last Time" webinar series!  We'll be talking consistency, all-or-nothing, attitude, perspective & sustainable strategy! Don't miss it! I'll take your questions and we'll have a blast!

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

 

Dec 10, 2016
267: When You KNOW It But Don't DO It
35:29

Do you listen to the podcast or read blogs & articles but struggle to translate the ideas and strategies into actions of your own?

Are you losing & gaining the same 5-20 lbs over and over?

Do you know what to eat and how to exercise but fail to consistently implement?

That was Marcelle's story and she is sharing her success strategies as well as candidly discussing where she still struggles and what she can do about it.

She describes how she routinely got swept up by the chaos of life, failing to take care of herself. Most importantly, she shares how she was able to take a step back and create space between what's happening around her and the choices she makes in response to the chaos.

She shares some powerful analogies describing how she's overcome some of her biggest challenges. Don't miss her story!

http://primalpotential.com/267-when-you-know-it-but-dont-do-it-then-what/

When You Know It But Don't Do It (Then What?)

Here are some of the highlights from today's episode:

  • Why Marcelle felt like she needed content and strategies metered out so she wouldn't binge-listen and fail to implement
  • How she's breaking through the cycle of feeling like she's always compensating for "damage done"
  • How she feels about tough love and reminders that things often don't happen to us but rather we do them to ourselves
  • The value of creating a protective bubble
  • Journaling, affirmations and other helpful success strategies
  • Keeping your head up and not feeling like a victim
  • Strategies for identifying when you need to do the work the most
  • Is food truly soothing or is it a distraction? What's the difference?

Resources:

Join the FREE "Lose Weight For the Last Time" webinar series!  We'll be talking consistency, all-or-nothing, attitude, perspective & sustainable strategy! Don't miss it! I'll take your questions and we'll have a blast!

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Dec 08, 2016
266: Drama Free
39:43

What if you didn't attach emotion to food?

What if your days weren't "good" if you made good food choices and "bad" if you made bad food choices?

What if you never felt guilty about a food choice or skipped workout?

What would that mean?

Would it mean that you stop trying?

I really doubt it.

I think it means that you've found freedom. And, when you find freedom, food choices get so much easier and life gets better.

You are in control. Food isn't in control.

That's exactly what happened for Amanda and she's sharing her story today.

http://primalpotential.com/266-food-guilt/

Ending Food Guilt & Creating Freedom

Amanda had already lost 80 lbs but still wasn't happy.

She had food guilt. Workout guilt. Ongoing shame & judgement that was completely exhausting.

However, she found freedom.

She removed all the emotional baggage she had attached to her food & fitness choices.

When she was able to do that, everything got easier: her food choices, her workout consistency, her role as a mom & a wife.

But she's not totally in the clear. Now that she hasn't hitched her happiness to the number on the tag in her jeans, she's trying to define what she wants.

In today's episode we talk about how Amanda found freedom, what it meant for her, and how she can figure out what she's after now and how to get there.

To register for the free "Lose Weight For the Last Time" webinar series, click here

 

Dec 06, 2016
265: 29 Tips From Successful People
36:18

The other day I was reading an article from an author I love, Ryan Holiday. He shared a powerful collection of 29 tips from successful people. He curated the thoughts & wisdom from a couple dozen individuals with what he calls "strategic minds".

As I read it I found myself thinking about how these 29 tips & lessons apply to improving our health, attitude, consistency & motivation.

I began to write in my journal about these lessons and their application to my life and then thought, "I need to share these on the podcast!"

You can read Holiday's article here but don't miss the podcast where I talk about what we can do TODAY to apply these powerful lessons to our own food, fitness & lifestyle choices.

http://primalpotential.com/tips-from-successful-people/

Resources:

Join the FREE "Lose Weight For the Last Time" webinar series!  We'll be talking consistency, all-or-nothing, attitude, perspective & sustainable strategy! Don't miss it! I'll take your questions and we'll have a blast!

Ryan Holiday's full article on 29 lessons from strategic minds

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Dec 03, 2016
264: EB's Top 4 Personal Success Strategies
28:30

Today I'm going to share my own personal success strategies. These are the specific strategies that brought me out of a really dark place. I weighed over 350 lbs, I was completely miserable and felt like food had WAY more control over my life than I did.

Interestingly, these strategies have nothing to do with food. I'm not talking about strategies like a fat loss breakfast or having my carbs at night.

These strategies do, however, drive my food choices. While they aren't directly related to food, they shape how I think about food and how I make decisions when I'm tired, emotional, hungry or tempted.

But wait! There's more! If you're listening to this before December 13th 2016, I'm hosting a totally free 2-part webinar series to help you lose weight for the last time - create consistency and put an end to the exhausting "all or nothing" thinking cycle. You can grab your spot here.

The webinars are Tuesday and Wednesday December 13th & 14th at 8:30pm ET. They're completely free, they're live and I'll happily take your questions! Come hang out with me!

http://primalpotential.com/264-ebs-top-4-personal-success-strategies/

Dec 01, 2016
263: How To Stop Giving Up, Giving In & Making Excuses
18:25

If I could help you figure out how to stop giving up, giving in and making excuses, I know your whole world would change. Life would be easier, you would be happier and you'd absolutely crush your goals. I have no doubt.

Let's do that today. Seriously. Today is your day.

This episode is going to outline a specific strategy that will show you just how to stop giving up, how to put your excuses aside and learn how to stop talking yourself into surrender & delay.

http://primalpotential.com/263-stop-giving-giving-making-excuses/

Resources:

Why Quantity Should Be Your Priority (Medium article)

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Nov 29, 2016
262: Benefits of Bone Broth
24:58

What's the deal with bone broth? Is it the latest in a long line of nutrition fads?

Are there real benefits of bone broth?

How is it different from stock? Is there any difference between buying it online and making it myself?

What will bone broth do for me?

I'm answering all those questions and more on today's episode of the Primal Potential podcast! Don't miss it!

http://primalpotential.com/262-benefits-of-bone-broth-recipes/

Benefits of Bone Broth (And Recipes)

What is bone broth?
As the name suggests, bone broth is a broth made from the bones of an animal. Much of the bone broth you’ll find in a grocery store is from cows but you can also make or buy it from chickens or fish. I prefer mine from chickens.

Why is it good for you?
In addition to being incredibly rich in vitamins & minerals, bone broth is an exceptional source of collagen. Collagen is a protein found in the connective tissue of animals (and humans) which provides a wide variety of benefits from skin health to joint health & more.

It’s important to remember that there are different types of collagen and the different types have different roles. Also, the animals I mentioned – cows, chickens & fish – tend to predominantly provide a certain type of collagen.

Collagen found in broth from cows’ bones is primarily types 1 & 3 which are best for the health & strength of your skin & nails.

Collagen found in broth from chickens is rich in type 2 collagen and provides amazing benefits for joints & gut health.

Super cool factoid about collagen from fish: it appears to increase our own collagen production! Pretty cool, right?

How do you make it?
You guys know I’m a pretty simple person. I like simple, no-fuss recipes.

I buy the highest quality chicken I can find (this really matters when boiling bones) and I throw the feet & backbone section in a crockpot, submerge it with water, add onions, carrots, salt & apple cider vinegar and let it slow cook for 24 hours. There are absolutely more complex recipes but I’m a simple girl.

A word on “high quality chicken” – I buy organic, free range chicken from a local farmers’ market where the chickens not treated with hormones or antibiotics.
You can also buy bone broth. Please know, however, that much of the commercially produced bone broth contains MSG and I’d recommend you stay away from that. Buy bone broth without MSG or make your own.
(For anyone who is local to Winston Salem, North Carolina, definitely check out Caldero Bone Broth. Her chickens are happy, healthy & her bone broth is outstanding.

Are there health concerns?
Yes. We’re boiling bones. This is why I emphasize buying very high quality chicken/beef/fish if you’re making your own. Bones, including human bones, naturally contain both minerals & heavy metals. Though you’re not eating the bones, many of the nutrients are extracted while they simmer. You want to make sure that you’re using bones from grass fed animals who have not been treated with hormones, antibiotics or given feed that has been sprayed with pesticides & herbicides. When in doubt, buy your bone broth. Keep in mind, however, that you can purchase low quality bone broth just like you can make low quality bone broth. The same animal standards apply to products you purchase and you’ll want to stay away from MSG.

5 Reasons to Drink Bone Broth

  1. It is fantastic for your immune system. 
    I mentioned that bone broth is rich in collagen. One of the amino acids that makes up collagen is known as proline. Proline is essential for tissue repair. When you give your body the tools it needs, like proline, for a strong immune system, you will recover more quickly & completely than if you rob your body of these critical tools.
  2. It supports gut health.
    One of the primary components of gut health is the strength & integrity of the lining of your gut. When we eat diets rich in processed foods, that gut lining begins to break down. The breakdown triggers inflammation, gastrointestinal issues and pain. The collagen within bone broth helps to protect & repair the lining of your gut.
  3. It will make you more beautiful.
    I’m talking primarily about skin & nails here. Of course collagen is a major component of our skin (and the source of many cosmetic procedures). Collagen helps with fine lines, wrinkles & even cellulite.
  4. It can increase your own body’s production of collagen.
    When we don’t give our body the nutrients it needs, our own production of collagen can slow. This may lead to premature aging, skin wrinkling, joint pain and inflammation. Fish collagen has been shown to increase endogenous production of collagen in humans!
  5. It can reduce joint pain.
    Collagen is concentrated in our joints. When collagen breaks down, we see more joint pain and inflammation. Increasing your consumption of collagen and increasing your body’s production of collagen can make a major difference in joint pain and inflammation.

Of course it goes without saying that this isn’t a miracle food. There are tons of foods with health benefits & that doesn’t mean you should eat them if you don’t love them. Telling yourself that you MUST choke something down because it’s good for you is a fast track to giving up. You’ve got to eat foods you love that love you back. That means:

  • Eat foods you look forward to eating & totally enjoy
  • Eat foods that make you feel great both while you’re eating it & afterwards (no guilt or regret)
  • Eat foods that give you energy and satiety without any kind of stomach upset or bloating

If this fits the bill, awesome! If not, not a big deal.

For those of you who are ready to make your own, I fashion my “recipe” after Dr. Axe. His recipe is super simple and he taught me the Apple Cider Vinegar trick: adding a little ACV helps to draw the nutrients from the bones!

  • Chicken necks, feet and backbone
  • 4 tbsp ACV
  • 1 onion
  • Carrots

Place everything in your crockpot & cover with water. Cook on low for 24 hours then discard the bones. I sip on a cup or two cups per day.

Here are 4 chicken bone broth recipes from Mark Sisson and 5 beef broth recipes

If you have a pressure cooker, save time with this bone broth recipe from Nom Nom Paleo

Resources:

Glycine and meat consumption - research

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Nov 26, 2016
261: The 1-Hour Strategy To Create More Winning Days
15:49

What is the one hour strategy? Great question. I came up with it the other day while brainstorming a few ways to help some of my clients.

It is often straight-up hard to create momentum with good choices you feel proud of when you haven't been making them consistently.

Breaking the cycle of choices you don't feel good about and repeatedly making choices you do feel good about, well, that's not always easy.

Enter: the one hour strategy.

http://primalpotential.com/261-one-hour-strategy-create-winning-days/

The One Hour Strategy To Create More Winning Days

The one hour strategy is based on one or all of the following questions:

  • What can I do in the next hour to take care of myself?
  • What's the best way to spend the next hour?
  • What can I do in the next hour to feel proud or more in control?
  • In the next hour, what choices would be my best?

You can implement the one hour strategy in the middle of a tough day, at the start of a day, or towards the end of a day during which you need to feel more balanced, focused or in control.

You can use the one hour strategy once or you can use it every day for the rest of your life.

The one hour strategy can help you focus at work, it can help you overcome temptation, it can increase the consistency of your workouts and help improve your relationships.

Give it a try and let me know what you think!

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Nov 24, 2016
260: Anti-Diet Holiday Success Strategies
28:30

Is it weird for me to say that I love this episode? Because I REALLY love this episode.

I used to DREAD holidays, vacations, dinners out, birthdays and pretty much any celebration because I had no idea how to enjoy myself and enjoy the food without going way far overboard.

That was exhausting and a lot harder than it needed to be.

In today's episode I'm sharing anti-diet holiday success strategies so you can enjoy your holiday, enjoy your food and feel great afterwards.

You don't need to ditch your goals to enjoy the holidays and you also don't need to deprive yourself of the special things that are really worth indulging in.

http://primalpotential.com/260-anti-diet-holiday-success-strategies/

Anti-Diet Holiday Success Strategies

In today's episode, I ask you to consider a couple of questions:

  • What would it look like for you to go to a holiday gathering, party or dinner out and feel amazing during and after?
  • What would you need to change to make that your new normal?
  • What's "the middle" for you - that area between deprivation and over-indulgence?
  • Which indulgences are totally worth it?
  • Which indulgences aren't worth it?
  • What's your favorite thing about holidays or gatherings? How can you amplify those elements?
  • Which choices make you feel your worst? How can you make improvements there?
  • When consuming an indulgence, at what point does eating more make you enjoy it less rather than more?
  • What can you do, in preparation for a holiday or vacation, to make yourself feel amazing?

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Nov 22, 2016
259: Do You Know What To Eat For Your Goals?
20:03

Today's episode is an activity I want you to go through with me. I'm going to ask you a series of questions and I want you to write your answers down on paper.

Sometimes, we aren't doing what it takes to make progress because we haven't defined the work we need to do. If that's your problem, I'm going to help you define it today.

Other times, we aren't doing what it takes because of mental or emotional barriers. As I'll share in today's episode, many people's issues aren't food or fitness but rather self-talk, self-discipline or self-doubt.

We'll start with a basic question "Do you know what to eat for your goals?" and take it from there.

If you're looking to overcome your internal barriers, be sure to check out FAQs about Breaking Barriers here or enroll here.

http://primalpotential.com/259-what-to-eat-for-your-goals/

Do You Know What To Eat To Reach Your Goals?

In today's episode, I talk you through a workflow of the following problems so you can determine your next steps toward your goals.

  1. Do you know what to eat for fat loss or to move towards your goals?
  2. Can you identify improvements in what you're currently eating or doing that would generate more progress or consistency?
  3. Are you doing those things?
  4. What would need to change for you to implement those improvements?

Don't miss the full episode where I'll help you determine if your "big rock" is nutrition or if it's mindset.

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Nov 19, 2016
258: 4 Required Skills You Can't Be Successful Without
21:20

In episode 257 I talked about the danger of diets. I repeated what I've said a million times before: short term strategies lead to short term solutions.

However, I talked about how there aren't short cuts to lasting success. If you want to not yo-yo diet anymore, if you want to not obsess about food and weight loss for the rest of your life, if you want to feel like you can enjoy indulgences without guilt or regression, there are certain skills you HAVE to build and most diets aren't teaching them.

In today's episode, I'm talking in more detail about those 4 skills and going through specific, real-life examples of how you can begin to build them today.

http://primalpotential.com/258-4-required-skills/

4 Required Skills You Can't Be Successful Without

  1. Thinking before you act & not being owned by your impulses or emotions
  2. Living in the middle (not being only "on" or "off")
  3. Becoming a "now" person (and not putting off your goals until tomorrow, next week or next month)
  4. Paying more attention to your body and your goals than other people or programs

In today's episode I'll explain why these are critical skills required for success but also how you can begin practicing them today.

Nov 17, 2016
257: The Appeal of a New Diet
15:17

I think we can all relate to being attracted by a diet promising rapid results. We want the results and that matters more, in the moment, than whether or not we can sustain them.

I loved what I read in a recent issue of The Harvard Business Review:

The good news is, you're making good time. The bad news is, you're lost.

All too often, we care more about pace than sustainability.

This means that we do the same work over and over, we spend far too much time, money and energy on results we won't sustain.

In today's episode, I'm sharing something that most people aren't talking about.

It's really not about how you lose the weight. It's about whether or not you develop the life skills you'll need to sustain your results.

http://primalpotential.com/257-the-appeal-of-a-new-diet-what-no-one-is-telling-you/

Nov 15, 2016
256: Anti-Perfection & Why There Is No "Wagon"
32:43

A couple months ago I shared with you guys that I was taking on a scary-for-me challenge: hot yoga. Specifically, 45 90-minute hot yoga classes in 45 days. The 45 days have now gone by (dang, time flies) and I'm sharing with you my final thoughts.

Specifically, I'm sharing what this challenge taught me about all-or-nothing thinking and why there is no "wagon". Yeah, that notion of being on or off "the wagon" has got to go!

http://primalpotential.com/256-there-is-no-wagon/

Anti-Perfection & Why There Is No "Wagon"

I didn't make it to 45 classes in 45 days and I still count it as a massive win.

Yeah, we build this vision of perfection and expectation when we start something new or set a goal. That's normal. What's normal but not helpful is to see anything short of that vision as "failure".

It's not black and white. There are more possible outcomes and more possible ways to win than the way you've pre-defined it.

In fact, I think success will almost NEVER look like you envision it before you start.

Don't sell yourself a destructive story that anything other than your pre-defined vision of success is a failure. That's just not true!

In today's episode we're talking about other ways to find success, to be successful even when it isn't "perfect" and why there is no "wagon". Don't miss the full episode!

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Nov 12, 2016
255: Dealing with Self-Doubt, Disbelief & Negativity
32:08

For most of my life, I desperately wanted to change but didn't believe I could.

I doubted myself and my ability to change. I was completely overcome by paralyzing self-doubt & negativity.

It was toxic.

In today's episode I want to talk about these things and share my thoughts about how we can overcome self-doubt, disbelief and negativity to take action and improve our lives.

No more waiting. Now's the time.

http://primalpotential.com/255-dealing-with-self-doubt-disbelief-negativity/

Dealing with Self-Doubt, Disbelief & Negativity

You cannot hold someone else to a higher standard of doing right by you than that to which you hold yourself.

The fastest way to overcome self-doubt is to take small, incremental steps in the direction of your goals.

You are only confined by the walls you build - what walls are you building with your thoughts, words, actions or limiting beliefs?

What are you negatively manifesting?

What barriers or obstacles are you building with your thoughts, words or actions?

How can you redirect?

For more on overcoming self-doubt, disbelief or negativity, listen to the full episode!

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Nov 10, 2016
254: How To Overcome Fear
20:17

Fear will hold you back. I get emails every single day from listeners looking for how to overcome fear. The fears are different, but the problem is the same.

  • I'm afraid I don't have what it takes
  • I'm afraid that even if I'll lose the weight I'll put it back on
  • Fear of missing out gets me every time
  • What if I have loose skin when I lose the weight?

Fear impedes action and is fueled by thought.

In today's episode I am sharing how to overcome fear and turn "what if" into "what now".

http://primalpotential.com/254-how-to-overcome-fear/

How to Overcome Fear

Fear is a case of too much future & not enough present

Thought fuels fear

Use affirmations to redirect your focus when you're focusing fear

  • I'm not there yet
  • That's not real now
  • What can I do now?
  • What is my next step?

In this moment, you are creating the conditions of your future - is it the future you want or the future you fear?

"Thinking will not overcome fear, but action will." W Clement Stone

Turn your "what ifs" into "what nows"

"Remove the veils so I might see what is really happening here and not be intoxicated by my stories and my fears" Elizabeth Lesser

Don't borrow trouble from tomorrow

Resources:

For more on Breaking Barriers, click here.

In today's episode I mentioned a recipe from Bulletproof Executive for Golden Milk - I misspoke - it was Dr. Mark Hyman's recipe &  you can find it here. (I omitted the stevia.)

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Nov 08, 2016
253: How To Build More Self Control
34:32

I don't think any of us would argue that having more self control would be a positive change in our lives. But, easier said than done, right?

In today's podcast I'm helping you understand effective and ineffective ways to build more self control and I'm also sharing a willpower challenge that will help you make this a more concrete, tangible objective.

http://primalpotential.com/253-building-more-self-control/

How To Build More Self-Control

"If you conquer yourself, you can conquer the world" Paulo Coelho

If you rule over yourself, there is no door that won't open for you.

Today I'm sharing a 7-day willpower challenge and explaining how we can be smart about our attempt to build more self-control.

Here are a few key points from today's episode:

Self control builds self-esteem, not the other way around! If you want more self-esteem, build more self-control.

Will power gets stronger with use. Repeat decisions require less and less energy

Are you creating a willpower deficit? Identify opportunities to operate from a place of strength as opposed to constant willpower depletion.

Resources:

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Nov 05, 2016
252: Values & Principles
43:48

Do you know what you really want?

I used to be incredibly frustrated with myself & confused: I desperately wanted to lose weight but I wasn't doing the work.

How could I want something so bad yet continuously make choices which sabotaged that desire?

I figured it out: I didn't really understand what I wanted & why.

Today we're talking about values and principles because I strongly believe this is required work if we want consistency & progress.

This is one of my Fat Loss Fast Track veteran webinars where I challenged them to establish their values and principles and showed them how we experience tension & frustration when we aren't thinking or acting in alignment with what we want most.

Values & Principles

Today I'm sharing one of my webinars from my Fat Loss Fast Track veterans group. I hope you love it! Definitely take a listen!

Are these things aligned:

  • What you want
  • What you say
  • What you think
  • What you do

Your values are what is most important to you.

Your principles link your values to action.

Nov 03, 2016
251: Justifying Indulgences
30:58

Let's stop justifying indulgences. Let's stop talking ourselves into treats when we want our goals more. Today, I'll tell you how!

You don't have to justify brussels sprouts or chicken, so why do you feel like you need to justify treats?

Beyond that, is the way you're justifying them even true? Are you being honest with yourself with your justifications?

In today's episode I'm talking about HOW you can stop justifying and start owning your choices, whether they're aligned with your goals or not.

http://primalpotential.com/251-justifying-indulgences/

Nov 01, 2016
250: Motivational Minisode
12:09

There are so many things competing for your focus. It's easy to feel overwhelmed and like the deck is stacked against you.

It's easy to focus on what you can't do. Maybe your schedule isn't conducive to the changes you want to make.

Maybe your spouse isn't supportive.

Maybe you're overwhelmed.

Maybe you have a long history of giving up on yourself and you struggle with belief.

I get it. Those are all very real.

But, focusing on those things don't help you and focusing on those things isn't your only option.

In today's motivational minisode, I'm challenging you to focus on this: what you can do.

What you are willing to do.

What step you can take.

What options you do have.

What progress you're ready to make.

Do not miss this powerful motivational minisode!

http://primalpotential.com/250-motivational-minisode-focus/

Oct 29, 2016
249: Ending Excuses
18:23

Today is about ending excuses, especially that tried & true excuse of, "I'll start tomorrow".

Here's the reality: it doesn't matter how motivated you are, it doesn't matter how great your plan is or how much you want it if you are in the habit of talking yourself into delay, deferral or excuses.

Instead of focusing on what to eat, when to eat or the latest, greatest diet, I encourage you to look at the ways you talk yourself into not doing the work, and focus on overcoming those limitations.

We're doing that together in today's episode. Don't miss it!

http://primalpotential.com/249-ending-excuses

Ending Excuses: "I'll Start Tomorrow"

Yes, tomorrow exists. However, it has nothing to do with what you can do today.

When we put off our plans, when we defer our goals to tomorrow, it's just a way of making ourselves feel better about not doing the work.

We don't want to say "I'm not going to eat healthy" so instead we say "I'll do it tomorrow".

What you can do tomorrow doesn't have anything to do with what you can & should do today.

When you defer the work until tomorrow, you reinforce a pattern of delay.

The more you use that excuse, the more likely you are to continue to use it.

Become increasingly aware of when you're avoiding taking action.

Replace thoughts of what you pledge to do tomorrow with reminders of what you're capable of now.

Tell yourself, "I'm a person of today. Right in front of  me is an opportunity to make progress and I won't pass it up."

Do not delay until tomorrow what can be done today.

Nothing will ever be attempted
if all possible objections must first be overcome.”

— Samuel Johnson

If you look for an objection or reason to delay, there will always be one.

Stop searching for excuses and start looking for opportunities to act.

Resources:

Breaking Barriers: How To Overcome Emotional Eating & Self-Limiting Beliefs

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Oct 27, 2016
248: Are Evenings Hard?
22:15

The other day I asked my Fat Loss Fast Track veterans (folks who have been through more than one Fat Loss Fast Track with me) where they feel strong in their fat loss journey and where they don't feel so strong.

One of the most common areas of struggle was evenings. Nighttime choices. The choices made after work and during/after dinner. I don't think they're alone in that struggle.

Are evenings hard for you? They used to be my biggest area of struggle, for many reasons, and today we're talking about how to improve your evening eating habits and get to a point where you feel confident in and proud of your nighttime choices.

 

http://primalpotential.com/248-improve-evening-eating-habits/

How To Improve Evening Eating Habits

There are many reasons for the evening struggle. Unfortunately, we tend to focus on what's wrong with the evenings instead of focusing on how we can make improvements.

Think about it, it makes sense that evenings are hard.

  • We tend to be more tired in the evening and have more energy in the morning
  • There's more downtime in the evening. Most snacking happens during down time & screen time and there's less of it in the morning
  • We're great at "beginning" - we've started countless diets and beginnings start in the morning, for most of us, so we are just more practiced at improving our first choices of the day than we are improving our last choices of the day. We aren't unskilled, we're unpracticed. 
  • We tend to have less structure in the evenings than we do in the AM
  • We haven't built up trust and follow through

But we have power. We have opportunity. In today's episode I'm sharing several strategies that will show you how to improve evening eating habits, build confidence, accelerate your progress and get results. Definitely listen to the whole episode! Lots of great strategies in there, including:

  • Change your attitude - stop arguing for your limitations and focusing on how hard nights are. Instead, focus on what you can do to make improvements today
  • Practice building back trust in small & large ways (this can be practiced throughout the day by doing what you say you'll do instead of negotiating with yourself)
  • Focus on improvements - instead of being a Debbie Downer and judging yourself for suboptimal choices, look for the improvement. Choose what represents even a marginal improvement for you
  • Finish strong. No matter what happens, decide that you'll finish each day strong, even if it's the last 10 minutes of the day

Resources:

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Oct 25, 2016
NEW Thoughts On All Or Nothing
09:37

Totally random episode here! So random it doesn't even get a number or official show notes! Take a listen to this short episode I recorded while pacing in my living room with my new thoughts on all or nothing thinking and what yoga taught me about the on/off approach to nutrition & fitness.

Oct 25, 2016
247: Eyes On Your Own Work
28:58

I'm sure you've heard that comparison is the thief of joy yet most of us manufacture insecurity & shame by comparing ourselves to others.

In today's episode we're talking about why it's so important to keep your eyes on your own work but also HOW to do it. It seems like we almost automatically compare ourselves to others.

Plus, when we stop comparing and pay attention to ourselves, we are often confronted by negative thinking & judgement.

http://primalpotential.com/eyes-on-your-own-work/

Eyes On Your Own Work (And How To Stop Comparing)

In today's episode, I explain the dangers of comparing yourself to other people. Frankly, they have NOTHING to do with you and your journey.

See, when we focus our attention on other people, we can't be focused on ourselves and the opportunities in front of us to grow, improve and take action.

The only journey that matters is your journey. Any time or energy spent on someone else's journey is time wasted.

One of the reasons we focus on others is because we aren't comfortable focusing on ourselves.

When we focus on ourselves and our journey, we often face negativity, shame and judgement.

It feels far more comfortable to judge others than to judge ourselves and face our own challenges.

First, it's dangerous to look away from your own journey.

Second, if you change your attitude about yourself & your journey, you will dramatically change your trajectory.

You must keep your eyes on your own work and you must improve your perspective about your journey.

Don't miss today's episode for HOW to change your perspective on your journey.

Resources:

I get lots of questions about the coconut butter I eat & where to get it. Here's the brand I buy.

The first 3 episodes reflecting on lessons learned about life & fat loss through yoga can be found here, here and here.

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Oct 22, 2016
246: 5 Dietary Changes For Faster Results
23:44

If you feel stuck, frustrated, confused or like you aren't seeing the progress you want, don't miss these 5 dietary changes for faster results.

The key to today's episode lies in not seeking new information but in measuring your own consistent implementation of what you already know but aren't yet doing.

http://primalpotential.com/246-5-dietary-changes-for-faster-results/

5 Dietary Changes For Faster Results

Often, we sift through information evaluating what we know instead of what we're consistently doing.

If we know something already, we gloss over it, whether we're consistently doing it or not.

Today that stops. As you listen to these 5 dietary changes for faster results, I don't want you thinking of what you know or what you don't, I want you evaluating what you're doing consistently and what you're not.

As you hear each strategy, ask yourself the following questions:

  • Am I doing this?
  • Am I doing it consistently?
  • Is there room for improvement?
  • How will I implement those improvements today?
  • How can I practice consistency with that improvement?

While there are dozens of dietary changes you could make to accelerate your fat loss progress or improve your body composition, today we're talking about the following:

  1. Stay off the hot mess express blood sugar roller coaster (especially in the morning)
  2. Slow down on the sweets (the more sweet you eat, the more sweet you crave - this is true whether it's a "healthy" sweet or not)
  3. Dial back on dairy (for more on dairy and fat loss, listen to episode 25 and 128)
  4. Limit labels - how much of the food you consume has a nutrition facts label and added ingredients? Do an inventory of the % of your intake that comes from something with a label and strive for an improvement. Eat more foods that have no label and eat fewer foods with labels.
  5. Stop snacking - snacking is often out of boredom/habit or because your meals aren't satisfying you for long enough. Either improve the composition of your meals so they satisfy you for longer (adding more non-starchy veggies, protein or whole-food fats) or increase awareness of when you're eating when not hungry.

Resources

Q&A 6: How To Make Breakfast A Fat Burning Meal

Episode 115: More on Breakfast

Fat Loss Friendly Lunches

Fat Loss Friendly Snacks

Episode 007: Carb Timing

Episode 025: Pros & Cons of Dairy

Episode 128: Is Dairy Slowing Your Progress

E-Course: Carb Strategies for Sustainable Fat Loss

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Oct 20, 2016
245: How Successful People Think
23:49

I don't know about you, but I used to think that people who reached their goals simply had something I didn't have.

They had more motivation.

More self-discipline.

Better genes.

Whatever they had that made them successful, I just didn't have it.

I was wrong. And if you think that way, you are too.

In today's episode, I want to talk about how successful people think. I want to look at how successful people respond to things that might be a real challenge to you - temptation, setbacks, frustrations - so that you can stop letting those things stop you.

Today is about figuring out how to turn your stop signs into starting lines.

http://primalpotential.com/245-how-successful-people-think/

How Successful People Think

There are two ways to approach your choices:

  • You can blame them on other people and circumstances outside your control (work, time, etc)
  • You can acknowledge that you are totally in control of every choice you make

How successful people think: No matter what happens around them, they acknowledge that they are in control of what they choose and how they think

Everyone faces temptation. Whether the temptation is to hit the snooze button, skip your workout, grab a biscuit at the drive through or have the second glass of wine, we all have temptations.

When you "zoom in" on the temptation, locking in like a laser beam on whatever tempts you, you're less likely to overcome it.

How successful people think: They "zoom out" when facing temptation. They see that there are two things - what they want most & what they want now. They ask an answer the question, "If I say yes to this, what am I saying no to?"

Everyone encounters setbacks. Things don't go according to plan. You drop the ball. You don't get the results you want.

If you focus on the setback, and you harp on what went wrong and how you've failed, you're bound to feel defeated and far less likely to make progress & overcome it.

How successful people think: They look for the lesson. Instead of settling for the setback, they're seeking a solution. They don't focus on what went wrong but rather they look for the next right move.

Remember that if you aren't getting the results you want, add more effort. 

You will get out of life what you put into it.

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Oct 18, 2016
244: How To Overcome Negative Emotion
19:15

Life can be very hard. Many of deal with far too many negative emotions. We get frustrated, we feel lonely, overwhelmed, angry, sad. We focus on fear of the future and shame around the past.

Instead of helping you improve your responses to negative emotions, today's episode will help you overcome negative emotion. Yup, put it behind you. Let it go.

Because honestly, the ROI (return on investment) of letting go of this negativity is far greater than the ROI of practicing a better reaction to it.

If you found this episode helpful, I think you'll really enjoy my self-guided e-course, Breaking Barriers, which is all about overcoming emotional eating, negativity & self-limiting beliefs.

http://primalpotential.com/244-overcome-negative-emotion/

Oct 15, 2016
243: Metabolism 101 - Why You Aren't Losing Weight
24:47

Let's get back to the basics of metabolism to help you figure out why you aren't losing weight and what you can do about it!

I recently shared with you guys that episode 240 was one of my favorites - we were talking about how your body allows or disallows fat burning and what you can do to control this cellular & hormonal signaling.

Understanding these concepts is really the key to figuring out why you aren't losing weight or why you're always hungry or why you can't get your cravings under control. After that episode, some of you shared that it went a little over your head.

Since this is your show, that's not okay with me! I want every episode to be FOR YOU so we're breaking it down today to ensure that everyone understands these important basics of why you gain weight, why you aren't losing weight and what you can do about it.

http://primalpotential.com/243-metabolism-101-why-you-arent-losing-weight/

Metabolism 101 - Why You Aren't Losing Weight

If you want the detailed science & technical explanations, I've linked to a bunch of those episodes below in the Resources section. Or, you can check out my comprehensive course on Carbohydrate Strategies for Sustainable Fat Loss.

But for today's episode, I want to simplify, perhaps even over-simplify, the process that takes place when we eat and how it addresses why you aren't losing weight.

Just because you don't get immediate feedback when you eat, that doesn't mean the food you eat has no impact.

Just because your jeans aren't tighter immediately after eating cookies or looser immediately after eating a salad doesn't mean the choice had no impact on your rate of fat storage or fat burning.

In fact, I would argue that both choices impact fat burning & fat storage, you just don't immediately see or feel the impact.

Every time you eat, a conversation begins inside your body.

The fuel you consume each time you eat triggers hormones & enzymes to spring into action and consider what should be done with the fuel, if it should be burned, if it should be stored and where it should be stored.

The answers depend on what you ate, how much you ate, if you needed to eat and what you've eaten in the recent past.

In order to respond to & process the fuel you've consumed, your body begins by breaking it down into it's simplest parts. Without first breaking it down, it would be too large to travel through the body.

Only in it's smallest parts can it get into and out of cells to be stored or used as fuel.

In the case of carbohydrates (whether they are from bread, pasta, oats, cookies, crackers, potatoes or fruit), the simplest parts are small, singular sugars.

The conversation in the body changes when the simple sugars hit the blood stream.

Your body must respond immediately because sugar hanging out in the blood stream for too long can be toxic.

Your body sends out signals "blood sugar has risen beyond a stable level! All available personnel come help clear it out"

Metabolizing sugar takes priority because it is toxic.

The primary responder to this blood sugar situation is the hormone insulin.

You see, sugar isn't allowed to roam freely through the body. It requires a chaperone.

The chaperone charged with ushering sugar out of the blood to be burned or stored is insulin.

Insulin is a storage hormone. Insulin begins a conversation with the body which goes like this:

"Please stop all fuel breakdown activities, including fat burning. We have a fuel excess situation and while I'm dealing with the excess, do not break down any more fuel. We are now in storage mode."

This signaling from insulin stops fat burning and initiates storage mode.

But that's not the only signal from insulin.

As I explained in more technical terms in episode 240, when insulin is chronically elevated and running the show due to overeating or consuming too many sugars & starches, it siphons off too much fuel and shuttles it to the fat tissue.

  • Insulin is preferential to fat storage versus muscle storage
  • Insulin diverts fuel to the fat tissue and decreases delivery to the muscle tissue
  • Insulin slows fat burning
  • Insulin triggers the creation of new fat cells so there are ample storage sites available

In today's episode I talk about simple changes we can make to help control insulin and spend more time in fat burning mode and less time in fat storing mode. Make sure to listen to the full episode!

Resources

Carb Strategies for Sustainable Fat Loss - Course

Why We Get Fat by Gary Taubes

Carb Timing for Fat Loss

Carb Spillover (And How To Stop It)

Carb Tolerance

Understanding Insulin

Golden Rules of Carbs & Fat Loss

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Oct 13, 2016
242: Tough Love Topic - It's Almost Never Worth It
10:54

I'm coming at you with another Motivational Minisode, tough love style!

We're talking about indulgences - the repetitive food & drink choices that are keeping you from your goals.

Here's the thing: despite the fact that you keep choosing them, they're almost never worth it.

Sure, you're in the habit of giving in to temptation, cravings & social pressure so it's easy to say "yes" than "no".

But it's not worth what you're giving up in favor of a minute or two of indulgence.

This minisode is going to bring the tough love to help you do the work, invest the effort and finally leave the excuses behind.

http://primalpotential.com/242-tough-love-almost-never-worth-it/

Oct 11, 2016
241: How To Stop Breaking Promises You Make To Yourself
21:16

Do you find yourself making promises to eat healthy or workout, only to talk yourself out of it hours or days later? I used to do that all the time & it left me feeling frustrated and prevented me from making the progress I wanted desperately!

In today's episode I want to help you stop breaking promises you've made to yourself!

You cannot reach your goals if you are constantly talking yourself out of taking the steps to achieve them. Every choice you make leads you somewhere, either closer to or further from your goals.

http://primalpotential.com/241-stop-breaking-promises/

Oct 08, 2016
240: Why We Get Fat
34:32

I am SO pumped about today's Book Club episode! This might be one of my very favorite podcast episodes! Today we're diving into the book "Why We Get Fat" by Gary Taubes.

In this book you'll learn what drives insatiable hunger, what decreases satiety, makes us feel tired and unmotivated and what triggers us to store more fat than we should (and burn less fat than we should).

The book is definitely worth the read and Taubes goes deep into both history & science. But don't worry, if you don't have the time or desire to go through the whole book, I want to share the highlights with you today!

I really think this episode is a game changer packed with super helpful information about how we can store less fat and burn more fat!

http://primalpotential.com/240-why-we-get-fat/

Resources

Why We Get Fat by Gary Taubes

Carb Timing for Fat Loss

Carb Spillover (And How To Stop It)

Carb Tolerance

Understanding Insulin

Golden Rules of Carbs & Fat Loss

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Oct 06, 2016
239: Improving Your Responses, Setting Expectations & Comparison
19:15

If you are looking to take your motivation, consistency or progress to the next level, today's podcast is full of ways to do just that! If you need help setting expectations that are ambitious enough without setting you up for disappointment or failure, you don't want to miss this episode!

A huge part of success in any goal is improving your responses to temptation, frustration, setbacks or emotion.

I'll be sharing lessons I've learned in my new yoga practice to help you set appropriate expectations, avoid comparison, build consistency and fast track your results.

http://primalpotential.com/239-setting-expectations/

Improving Your Responses & Setting Expectations

As I've recently shared on the podcast, after being diagnosed with Hashimoto's thyroiditis and some stress-related health challenges, I'm making some changes in both my diet & lifestyle to help my body heal.

One of those changes is yoga. I am not a yogi, I do not like group exercise, but I've taken on a legitimate mental, physical and logistical challenge:

45 yoga classes in 45 days.

I've walked out of every single class so far feeling like I've learned something beyond the mat, beyond the yoga pose, and I'm planning to share those lessons with you each week for the next 45 days.

So, I'm two weeks into my yoga challenge and I've learned some good stuff!

Always come back to stillness

In life, more often than not, when we experience tension, frustration, emotion, anxiety or temptation, we react, respond and make things worse.

We do the opposite of returning to stillness.

We kick up a frenzy. We panic. We perseverate. We worry.

Instead of saying to ourselves, "Wait, slow down, take a breath, be still, don’t react",  we eat. We distract ourselves with food. We yell. We make snarky comments, we withdraw. We manufacture drama.

We are an instant gratification society and unfortunately that means we feel like every thing must be reacted and it must be reacted to NOW.

This idea of “come right back to stillness” can be a game changer no matter what your goal is.

When you feel rattled, return to stillness. Don’t react. Slow down, be still and understand that often times, the best response is no response.

However, you can't return to a place you don't know. If you don't know what stillness is or where to find it, you can't go there when you need it most.

You need to practice moments of stillness so you understand where to go instead of reacting. You can practice by meditating, praying, journaling or simply focusing on your breath.

You can practice for 30 seconds or 30 minutes, just practice.

Set expectations based on YOU

It's easy to set your expectations and standards based on other people. It's easy to look to someone who is further along than you are and decide that you need to perform at their level.

Don't.

In yoga, striving to match the practice of someone who is more advanced doesn't mean that you're a motivated hero, it means that you're likely to get hurt and set yourself back.

In fat loss & fitness, setting expectations based on someone who is further along than you are could mean setting yourself to feel not good enough, to feel defeated, overwhelmed and then give up.

Set your standards and expectations based on YOU.

Build consistency to see improvements

The fact that I am practicing yoga every day for 45 days makes it really easy to see my improvements.

Since my last class was just yesterday, when I sit in class today I can easily see what is different and better from the day before.

The daily practice allows me to see my improvements and my progress. If I was going once or twice a week, not only would I probably not make progress as quickly, I wouldn’t recognize as easily.

Both making progress and being able to recognize and observe and notice the progress you make – it’s so motivating! And it drives the desire to continue practice and then you get into what I call the cycle of accelerated returns.

The same is true with consistency in improving your food choices or consistency in your workout routine.

When you are inconsistent, you’re robbing yourself in multiple ways. #1,

  1. You don’t make progress as quickly, of course
  2. You aren't as aware of progress you do make

If you reject temptation every single day, it’s gets easier and easier and you have a closer comparison to have it felt yesterday to be able to recognize that it’s easier today.

Build consistency. Practice every single day.

Don't let your ego get in the way of your progress

Oftentimes, after hearing the same message a dozen or more times, a client will excitedly say to me,  “I know you’ve said that a million times but I finally get it! It clicked today!"

We have a natural tendency to tune out when we think we know or understand something. We don't listen with full attention to concepts we're familiar with.

However, we only retain about 40% of the information we hear (and that's when we're giving our full attention!)

Therefore, don't let your ego get in the way of your progress.

Continue to listen for that one piece you didn't hear last time that could be the thing you need to move you forward.

I'm really excited about the mental & emotional lessons I'm learning on the mat & I'm excited to keep sharing them with you!

Resources

Fall 2016 Fat Loss Fast Track

Join me at ASCEND in Nashville!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Oct 04, 2016
238: Food Intolerances Part 2
24:17

If you haven't listened to episode 237, please start there!.

In episode 237 I talk about the link between the foods you eat & your immune system.

I think it's fairly likely that you're consuming something to which you're sensitive. It's very possible that your fatigue, your trouble with weight loss, your acne, joint pain or constipation are related to something you're eating.

Can we think about this from the common sense perspective for a second? The only fuel your body receives in order to operate comes from what you food, drink and breathe. Your diet is not a supplement. It is the ONLY thing that powers your body. So if something is not working properly, I think it's safe to say that it might have something to do with what you're providing to your body in the form of fuel.

Today I'll be talking about the difference between food allergies & food intolerances as well as the most common foods to which people are intolerant, why they create problems and how you can identify if they are creating problems for you!

http://primalpotential.com/238-food-intolerances-are-you-eating-things-you-shouldnt-be-part-2/

Oct 01, 2016
237: Are Food Intolerances Slowing Your Progress?
33:07

There is a difference between a food allergy and a food intolerance.

You might have unidentified food intolerances that are impacting your health and your progress towards your goals and not even know it!

And, just because you've tolerated a food before doesn't mean you do now.

Plus, you can overcome your food intolerances!

If you continue to consume a food to which you are even mildly intolerant, you are initiating a domino effect of challenges within your body.

In today's episode I'm talking about the direct connection between food intolerances, your immune system, your fat loss & your health. I'm sharing the impact of genetics, lifestyle and diet on your immune system and what happens when your immune system is compromised.

In part 2, I'll share common foods that trigger an immune response and might be responsible for your symptoms and how you can strengthen your immune system & eliminate your symptoms.

Don't miss the full episode! It's a really important one!

http://primalpotential.com/237-food-intolerances-part-1/

Are Food Intolerances Slowing Your Progress?

To answer this question, we first need to understand the role of the immune system, as food intolerances are based on your immune system's response to food.

Your immune system's primary function is to protect you from toxins, pathogens and other threats.

Because most threats to your health are introduced to your body through your mouth (what we eat, drink or inhale), the majority of your immune system resides in your gastrointestinal tract.

The immune role in the GI tract is to keep out anything and everything that could be dangerous.

Unfortunately, when we knowing or unknowingly consume foods to which we're even mildly intolerant, we break down the protective barrier within the GI tract and create larger problems.

What are the symptoms of a food intolerance or autoimmune issue?

There are so many possible symptoms but the common ones include:

  • bloating
  • gas
  • diarrhea
  • constipation
  • headaches
  • rashes & other skin conditions
  • acne
  • trouble sleeping
  • low energy
  • indigestion
  • allergies
  • depression
  • irritability
  • joint pain
  • slow healing

When we fail to eliminate these food allergens and other immune irritants, our immune system becomes compromised and attacks things it shouldn't, including foods and our own body tissues.

This leads to new food allergies or autoimmune diseases like hashimotos thyroiditis, lupus and arthritis.

The most common autoimmune diseases include:

  • psoriasis
  • fibromyalgia
  • lupus
  • celiac disease
  • hashimotos thyroiditism
  • rheumatoid arthritis

In today's episode I'm talking about how your body's inflammatory response works, what happens when common foods trigger inflammation and how we can quiet the inflammation throughout the body and eliminate your symptoms.

I'll also share one of the primary challenges with convention prescription drug treatments for these autoimmune concerns.

In the next episode I'll be talking about which foods most frequently trigger this immune response and how we can calm our inflammatory response, heal the immune system and eliminate food intolerances. We'll closely examine foods including:

  • sugar
  • caffeine
  • gluten
  • dairy
  • nuts/seeds
  • alcohol

Make sure to listen to today's full episode!

Resources

The Autoimmune Solution by Dr. Amy Myers

Sep 29, 2016
236: 10 Ways To Be More Productive Today
35:41

I think we all want to be more productive. We want to be less stressed while making more progress towards our goals.

That can be a tricky thing to balance because we see the pursuit of our goals as demanding that more get done. We see being more productive as getting more done. In both cases, we feel overwhelmed before we even start because we just don't have enough time to get more done!

However, to be more productive, I don't think you need to get more done. To make more progress towards your goals, I don't think you need to get more done.

In today's episode I'll talk about how you can be more productive without doing more and while accelerating your progress towards your goals!

http://primalpotential.com/236-be-more-productive/

10 Ways To Be More Productive Today

While many of these strategies might seem like common sense, I don't want you to discount them on those grounds. Instead, ask yourself, "Am I consistently implementing this?"

Knowing the strategy or being familiar with a concept doesn't matter. Do you live it? Is it yours? Do you have room for improvement? Is it a habit for you?

Don't reject the obvious - implement it. If you want to be more productive, it's not about what you know, it's about what you do and what you do consistently!

  1. Start
  2. Change your language
  3. Question everything
  4. Check your priorities
  5. Stop rushing
  6. Be honest about your distractions
  7. Set a timer
  8. Stop working
  9. Establish a routine
  10. Don't believe everything you read (or hear)

Resources

Fall 2016 Fat Loss Fast Track

Join me at ASCEND in Nashville!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Sep 27, 2016
235: Yoga For Fat Loss, Fitness, Mindset & Crushing Life
21:16

So this isn't a pitch for yoga, actually. This is about, however, about a personal yoga challenge I've given myself & the lessons I've learned in my first week that will absolutely improve my fat loss, my fitness, and my mindset.

I want to share those lessons with you.

So really, this is kind of like yoga for fat loss without having to go to yoga.

Haha. I actually think yoga is a great thing for almost everyone, but my purpose in this series is to share with you lessons I'm learning in yoga that I believe can & should be applied to our food choices, our fitness, our mindset, relationships and life in general!

http://primalpotential.com/235-yoga-for-fat-loss/

Yoga for Fat Loss, Fitness, Mindset & Crushing Life

As I've recently shared on the podcast, after being diagnosed with Hashimoto's thyroiditis and some stress-related health challenges, I'm making some changes in both my diet & lifestyle to help my body heal.

One of those changes is yoga. I am not a yogi, I do not like group exercise, but I've taken on a legitimate mental, physical and logistical challenge:

45 yoga classes in 45 days.

I'm not challenging you to do that - my journey is my journey - but I do want to share what I'm learning with you through this challenge.

I'm not necessarily taking yoga for fat loss, but I think there are incredibly powerful parallels between what you learn in yoga and the skills you need to reach your fat loss, fitness and health goals.

I'm doing it because I need to learn to slow down, to be more present, to breathe and to be gentle with my body, my mind and my heart.

Leave it to me to take something like yoga and get all intense with it, haha. 45 90-minute hot yoga classes in 45 days...yeah Elizabeth, way to take it easy...

Hey, gotta make it interesting, right? I'm a competitive person!

I've walked out of every single class so far feeling like I've learned something beyond the mat, beyond the yoga pose, and I'm planning to share those lessons with you each week for the next 45 days.

So, I'm one week into my yoga challenge and I've learned some good stuff!

Stay on your mat

At my first class, the instructor shared with the new people (I wasn't the only one) that the only goal of the first class is to stay on your mat. Don't quit and leave, don't leave the room for some cool air, just stay. It's okay to rest. It's okay to sit down or lay down, just say on your mat.

See, it’s 105 degrees in this room and your moving your body in weird, challenging and uncomfortable ways. (In front of strangers! )

You aren’t weak if you want to quit. It’s not a sign that you’re a failure that you don’t feel like doing it.

But that feeling doesn’t mean you need to leave. The desire to leave is just a desire.

Don’t react. Just stay.

How true is this in life & fat loss? It's okay to stop. It's okay to slow down. It's okay to rest.

But don't leave. Don't drift. Don't let go of your goals. You can always rest, but don't walk away. Don't leave the pursuit. Stay on your mat.

You WILL have times when you want to quit. But that doesn’t mean you need to justify ice cream or chips or cookies or alcohol.

Just stay there.

You’re on this journey. Don’t leave. Just wait.

 

The maximum benefit comes at your depth

In Bikram yoga, which is what I’ve decided to do, there are 26 poses and, in my class, we do each pose two times. As we moved into a particular posture for the second time, the instructor quietly said,

"Keep going. The maximum benefit comes at your depth"

See, she didn't want us to stop when it got uncomfortable. She didn't want us to feel the discomfort and not go past it.

The maximum benefit, the greatest growth, the fastest improvement comes when you go as far as you can.

If she hadn’t said that, I wouldn’t have looked for my depth in that pose.

I would have just done what I felt like I could, held steady when it felt uncomfortable.

But this cue from her, this comment, it sent me looking for my depth. For how far I could go. For how deep I could take it. For my limit. For my best.

How often do we stop at the point of discomfort in life? We do what we're comfortable with and give in when it gets too hard.

But that's not where we improve. That's not how things get easier. That's not the way to transformation.

Think about the times in your life when you've grown the most, learned the most or excelled the most. It probably took going beyond your comfort zone - going beyond what was easy or comfortable.

When it comes to health, food choices or fitness - where is your depth? Are you going there? Are you bringing your best effort? Where’s your limit? How far can you take it?

The maximum benefit will come at your depth.

Pressure is the beginning of the posture

This next one so deeply resonated with me (pun intended). It's pretty similar to the last one but so vivid. I was standing there, waiting for the instructor to declare, "change" so I could release a challenging posture.

You hold the posture, usually struggling (certainly for me as I’m brand new to this) and can release when you hear “change”

Instead of "change" she said,

"the pressure is the beginning of the posture"

She meant that instead of looking to release as soon as it gets uncomfortable, consider that the beginning. Your effort begins, your training begins, your work begins, the posture behinds when the pressure starts. That's when it begins, not when it ends.

It reminds me what Mohammad Ali said once when asked how many sit-ups he had done. He replied,

"I don't know. I didn't start counting until it hurt"

This isn't an argument for doing push-ups through the pain, but I think it has much broader applications to life and the pursuit of our goals.

Think about it - we let up when it gets too hard. When the temptations get too hard we relent. When we're tired, we give in. How about deciding that the pressure is the beginning of the work, not the end.

Temptation is the beginning of the work, not the end.

Emotion is the beginning of the work, not the end.

Stop trying to manage the room

Someone came into the class a few minutes late. The instructor acknowledged her and said,

“there’s a space up front, just one minute”

She'd get her situated once we finished our posture.

A few seconds later the instructor said to the late lady,

“Stop trying to manage the room. Drop your mat and breathe”

We were doing the beginning breathing exercises.

I don’t think the woman knew what she meant and so the instructor said,

“Seriously! Stop trying to mange the room. That’s my job, not yours. Drop your mat, start breathing, I will get you settled in a minute”

This woman was in her head. She was thinking about where she should go, who would have to scoot around to make room for her, where she could disrupt the fewest people

And while she did that, she was missing the posture.

I loved that instruction – stop managing the room.

I know I do that too often, I try to manage the room or the situation instead of just being present in it.

I try to manage other people. I spend a lot of my time thinking about what other people will do, when, where.

I am a natural leader and so at family events, I’m in my head thinking about where people will sit – are there enough chairs? When will we eat – do we have enough for everyone? Is there a parking space for the person who isn’t here yet?

While I’m in my head managing everyone and everything, I’m missing stuff.

A lot of stuff.

We do this at work, at home. We do this when it’s none of our business.

I’ll be sitting in traffic and I see that someone is blocking an intersection when the light turns red.

They aren’t blocking me. I’m a half a dozen cars behind.

But I start thinking and worrying about the people who are at the green light and can’t get through and how frustrated the poor guy blocking the intersection must be because he can’t move.

Dude. Stop managing the room!

This cue, stop managing the room, will remind me to just be present, just do what I need to do, and not worry about what’s behind me, what’s in the future, or what anyone else is doing or should be doing.

I'm really excited about the mental & emotional lessons I'm learning on the mat & I'm excited to keep sharing them with you!

Resources

Fall 2016 Fat Loss Fast Track

Join me at ASCEND in Nashville!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Sep 24, 2016
234: How To Avoid Dieting Failure
37:50

I think we're all sick & tired of dieting failure, dieting obsession and feeling like we've failed.

It's exhausting!

I don't know about you, but I've tried every diet under the sun.

For years I felt frustrated, confused and like something was wrong with me.

Nothing was wrong with me. Something was significantly flawed in my approach.

Traditional weight loss programs are designed to fail.

I don't think it's you. I think it's your approach.

In today's episode I want to help you understand why dieting failure is so common - why diets are exactly designed to fail in the long term and what you can do differently to ensure success.

http://primalpotential.com/234-avoid-dieting-failure/

How To Avoid Dieting Failure

Diets don't work.

One of the primary reasons they don't work is because they are based on a leader/follower model.

In the leader/follower model, the "leader", whether a person or a company, creates the rules and the structure and you, the follower, step in line and follow their commands.

There are many major problems with the leader follower model and I summarize them into the following categories, which I describe in today's episode:

  • Distraction
  • Doubt
  • Dependance
  • Drifting
  • Depersonalization
  • Deflection

Instead, if we want long term success we should seek the leader/leader model.

The leader/leader model operates based on the premise that some people have great guidance and strategy to offer, but no one knows your body, your preferences, your lifestyle and your results better than you do.

In the leader/leader model, you are creating your own plan based on your body's feedback instead of blindly following someone else's strategy.

In the leader/leader model, you're identify & creating tools that work for you, not establishing a list of rules you must follow.

To watch the full video of this presentation, click here.

Ready to join the last Fat Loss Fast Track of 2016?

Get More Information Here

Sep 22, 2016
233: How To Protect & Heal Your Thyroid
32:02

Did you listen to part 1 of how to protect & heal your thyroid? If you're wondering how to improve thyroid health, this series is right for you! Make sure you start with part 1!

You absolutely can improve thyroid health. You can protect your thyroid and prevent future problems.

You can & you should!

Your thyroid is about way more than your weight or your metabolism.

Every single cell in your body has receptors for thyroid hormones and your thyroid plays a role in just about every aspect of health.

Your overall health, metabolism and body composition all depend on the health of your thyroid.

In part 1, we covered what the thyroid is & what it does. I shared my recent thyroid diagnosis and the symptoms which preceded it.

In researching how to improve thyroid health & function, I've shared several diet & lifestyle strategies that will make a big difference!

http://primalpotential.com/233-improve-thyroid-health-part-2/

How to Protect & Heal Your Thyroid - Part 2

What is your thyroid?

Your thyroid is a small gland in your throat. It's an endocrine gland, secreting hormones your body needs for nearly every bodily function.

What does it do?

Your thyroid controls the metabolic rate of every organ in the body. Remember that your metabolic rate isn't just about body weight. It's about energy & fuel. Metabolic rate refers to the ability & efficiency of your body to get the energy & nutrients it needs from fuel you consume or fuel stored in your body as well as the ability & efficiency of your body to store fuel in the form of fat, muscle and bone.

Your thyroid regulates & influences countless bodily processes including breathing, heart rate, menstruation, muscle development, fat burning, sleep, body temperature, cholesterol production and more.

What can you do to protect and heal your thyroid?

  • Control your blood sugar by limiting processed foods & following the Golden Rules of Carbs & Fat Loss
  • Minimize stress
  • Support your microbiome
  • Get enough vitamin D via food, sunlight and/or supplementation
  • Cut out gluten and gluten-like components (corn, oats, etc)
  • Identify & eliminate food allergens (even mild ones!)
    Common food allergens include dairy, eggs, wheat, grains, nuts & seeds
    The food allergen test I am taking can be purchased here
  • Consume enough (but not too much) iodine
  • Eat selenium rich foods like brazil nuts, turkey, chicken
  • Eliminate trans fats and limit unsaturated fats

Want to join the Fat Loss Fast Track? Last chance this year!

Get More Information Here

Resources

Chris Kresser's Free Thyroid Report

Fall 2016 Fat Loss Fast Track

Metabolic Effect Adrenal & Thyroid Protocol

Gluten reactions can last up to 6 months (research)

Benefits of reducing iodine

The Paleo Cure by Chris Kresser

The Hormone Cure by Sara Gottfried

Food Allergy Testing

Vitamin D Supplement

Join me at ASCEND in Nashville!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Sep 20, 2016
232: How To Protect & Heal Your Thyroid
37:56

Here's the deal guys: your thyroid is about way more than your weight or your metabolism.

Whether you have a thyroid issue or you don't, we all must ensure we're doing all we can to protect & heal this critical endocrine gland.

Every single cell in your body has receptors for thyroid hormones.

Your overall health, metabolism and body composition all depend on the health of your thyroid.

Even if you don't have a thyroid gland and you're on synthetic thyroid hormones, you absolutely can & will from many of these strategies.

In today's episode I share my recent thyroid issues and what I'm doing about them along with what your thyroid is, what it does and some of the things you can do to protect and heal your thyroid.

http://primalpotential.com/232-heal-your-thyroid/

How to Protect & Heal Your Thyroid

What is your thyroid?

Your thyroid is a small gland in your throat. It's an endocrine gland, secreting hormones your body needs for nearly every bodily function.

What does it do?

Your thyroid controls the metabolic rate of every organ in the body. Remember that your metabolic rate isn't just about body weight. It's about energy & fuel. Metabolic rate refers to the ability & efficiency of your body to get the energy & nutrients it needs from fuel you consume or fuel stored in your body as well as the ability & efficiency of your body to store fuel in the form of fat, muscle and bone.

Your thyroid regulates & influences countless bodily processes including breathing, heart rate, menstruation, muscle development, fat burning, sleep, body temperature, cholesterol production and more.

What can you do to protect and heal your thyroid?

In today's episode, part 1, we talk about the importance of blood sugar balance, gut health and bacterial balance. We'll go into many more strategies in part 2. For now:

Want to join the Fat Loss Fast Track? Last chance this year!

Get More Information Here

Resources

Chris Kresser's Free Thyroid Report

Fall 2016 Fat Loss Fast Track

Metabolic Effect Adrenal & Thyroid Protocol

The Paleo Cure by Chris Kresser

The Hormone Cure by Sara Gottfried

Join me at ASCEND in Nashville!

Sep 17, 2016
231: The Shame Spiral
31:35

I'm not sure if you're familiar with the shame spiral, but I sure am. Here are the cliff notes: it sucks.

We have this terribly inefficient habit: we keep returning to approaches that don't work.

I want you to really think about this question: do you need a different approach?

That's what we will investigate on today's episode as we explore the shame cycle & how we can break free from it.

 

http://primalpotential.com/231-the-shame-spiral/

Sep 15, 2016
230: The Missing Piece
27:08

Some of my clients shared recently that they have found the missing piece of what they felt like was a fat loss puzzle.

They knew something was missing - maybe that something was consistency, motivation, focus or the right strategy for their own body - but they've found it.

Today you'll hear from those clients in their own words. They'll share their results, their fears, what they've found and how they found it.

These clients have a few things in common:

  • They all were frustrated with a lack of results
  • They all struggled with weight for their entire adult lives
  • They all felt like something was missing
  • They are now seeing results in fat loss & life in general
  • They're all members of the Fat Loss Fast Track

Some are men, some are women. Some are married, some are single. Some have kids, some don't. Some are older, some are younger. But there's so much they have in common, including results.

If you want to join the last Fat Loss Fast Track of 2016, you can get all the details and your spot right here!

http://primalpotential.com/230-the-missing-piece/

The Missing Piece - Solve the Puzzle & Get Results

Meet Sarah

Sarah is a 40-year-old married mother of children ages 2 to 22. She is also a flight paramedic for an air ambulance service. Sarah’s job requires her to maintain a specific weight, and every month she must weigh in to keep her job on track and in good standing.

Her high-stress career and busy family life left her feeling desperate for stability with her weight.

She turned to the Fat Loss Fast Track to help find the answers within herself.

Here are some of the lessons Sarah has learned that have helped her lose weight and feel more in control:

  • Everything you need is already within you, you just need to look for it and seize it
  • If you slow down & simplify, you'll go faster

Meet Dave

Fat Loss Fast Track is not just for women!

Here are some of the insights Dave gained aside from the weight he has lost!

  • Every choice is a chance - the perfectionist mentality has got to go!
  • Seek consistency & daily effort over perfectionism
  • Mindset drives your choices - focus more on mindset than skillvset

Meet Jen

Jen is a married mother of two teenagers who works as a full-time pediatrician.

Jen has struggled her entire adult wife with her weight and she began to view her weight as a failure in an otherwise very successful life.

Here's what Jen shared about her Fat Loss Fast Track experience:

  • Things get easier when you focus on just one choice at a time
  • It gets easier when you simplify!
  • The Fat Loss Fast Track lessons help every single area of life
  • Her energy is through the roof!

Want to join the last Fat Loss Fast Track of 2016?

Do you want to gain the type of tools and empowerment that Sarah, Dave, and Jen have found? The missing pieces are all there, you just need to reach out and learn to use them! Learn more about the Fall 2016 Fat Loss Fast Track featuring:

  • Weekly challenges
  • Daily coaching
  • Ongoing motivational messages & encouragement
  • 12-week journal
  • Weekly webinars
  • Private Facebook group
  • Workouts for all fitness levels

This is the Last Group of 2016!!!

Get More Information Here

Resources

Fall 2016 Fat Loss Fast Track

Cashew Basil Pesto Recipe

Join me at ASCEND in Nashville!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Sep 13, 2016
229: 5 Big Buts
23:28

"Every vice has it's excuse ready" ~ Publilius Syrus

If you aren't taking action, if you aren't being consistent, if you aren't doing the work, you've probably got a line up of common excuses to justify why.

In today's episode we're going through 5 big buts - the most common excuses for not doing the work required to move towards your goals.

We'll establish the truth behind these excuses to help you clear them out of your way and clear the path towards progress.

http://primalpotential.com/229-common-excuses/

5 Big Buts - Crushing Common Excuses

Know what? I'm not going to give away my excuse-busting tips & strategies here! You've got to listen to the full episode to hear how I suggest you tackle these common excuses! It's a short episode and I know you'll enjoy it so be sure to take a listen!

  1. I don't know where to start
  2. I'm too busy - I don't have time
  3. It's too hard
  4. My spouse/kids aren't on board with changing what we eat
  5. I can't be consistent

Resources

Join me at ASCEND in Nashville!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Sep 10, 2016
228: How To Let Go Of Past Pain
23:59

Many of us, myself including, hold ourselves back by hanging on to past pain, shame, disappointment or rejection.

That's a choice. It's a choice to hold on. It's a choice to let go.

In today's episode, we're talking about how to let go of past pain so you can be happier and make far more effortless progress towards your goals.

This isn't an easy charge but it's one of the most powerful things you can do! Listen to today's full episode to hear how on of my clients made the choice to let go of what was holding her back and how it immediately transformed her cravings and desire to overeat.

http://primalpotential.com/228-let-go-of-past-pain/

How To Let Go Of Past Pain

When we release the pain associated with people who have let us down, rejected us or hurt us, we are free to take care of ourselves, be happy and live our best lives.

In today's episode, I'll share how I've done this and, more recently, how one of my clients did this and the impact it had on her food choices.

We create & maintain problems because they give us a sense of identity ~ Eckhart Tolle

Choose not to be offended and you won't be

Ships don't sink because of the water around them but because of the water within them

You do not have to attend every argument to which you're invited

Does this offense need to impact the choices you make right now?

Will it move you forward to allow this offense to influence your choices today?

Pour your energy into what you do have control over and ignore what you don't have control over

You only have control over 3 things in your life - the thoughts you think, the images you visualize and the actions you take ~ Jack Canfield

Resources

Episode 221: Turn Off the Thought Faucet

Episode 204 - The Problem Behind The Problem

Join me at ASCEND in Nashville!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Sep 08, 2016
227: Are GMOs Dangerous?
42:23

Are GMOs dangerous? What are GMOs? Where are they? Should I avoid them?

These are all the questions we're answering in today's podcast.

I'll share my thoughts on whether or not these are something you need to worry about and what risks exist with exposure to genetically modified organisms.

http://primalpotential.com/227-are-gmos-dangerous/

Are GMOs Dangerous? What Are They?

GMO stands for genetically modified organism. Genes from one plant, animal, virus or bacteria are transferred to another plant or animal.

Generally, this process is used to make crops more resilient against environmental factors like frosts or insects, or to enhance physical features or increase shelf life and reduce spoilage.

In today's episode, in addition to discussing my thoughts on the question, "Are GMOs dangerous", we talk about how they are created and what impact they have on the modified organism.

Using corn as an example, we explain how corn is genetically modified. Did you know that the genetic modification of corn causes every cell in the corn plant to emit a pesticide?

Plus, the genetic modification of corn appears to change the nutrient profile.

Take a look at the side-by-side comparison of GMO and Non-GMO corn below.

 

nut_analysis_gmo_corn

What does this mean for our health? 

The technology used to create GMO crops has developed so rapidly, we cannot be certain of the long-term health effects. The burden of proof on large agricultural companies is limited and most of the research has been done on mice and rats.

How to avoid GMOs

Buy foods and ingredients that are USDA-certified organic, or from local growers you trust that don't use herbicides. Check out the link for the Non-GMO Shopping guide below to find out more information.

Resources

Non-GMO Shopping Guide

Join me at ASCEND in Nashville!

Sep 06, 2016
226: Slow Down To Go Faster
30:34

Sometimes, we actually hold ourselves back in our attempt to make rapid progress.

More often than not, we have to slow down to go faster.

In today's podcast, I'm talking about how doing less, focusing on fewer things and slowing down your thoughts can actually accelerate your progress towards your goals.

http://primalpotential.com/226-slow-down-to-go-faster/

Slow Down To Go Faster

In today's episode, we're covering how to take a step back, simplify, and create a baseline to avoid frustration, and achieve your goals.

You want results NOW. Trust me, I've been there. You hit the ground running and you are doing EVERYTHING you can think of to get to your end goal. But are you doing too much, too soon? Are you considering the sustainability of your actions? Do your intentions match your actions? And are your actions consistent?

Does our motivation exceed our training?

Often times, we create false fantasy plans in our head that do not reflect the reality of our actions. We set a baseline so high that it may not be doable at our current training and commitment level. The fantasy plans and inability to stick to these crazy expectations lead very quickly to frustration, which can easily turn into quitting altogether.

Breaking the cycle

Breaking free is about doing less. I really believe that you can achieve MORE when you do LESS. The key is separating the fantasy plans from reality.You must build a base that you can obtain, and grow from there. Your base will help you break free from food obsession and yo-yo dieting.

Revisit the 80/20 Rule

The 80/20 Rule is simply 80% of your results stem from just 20% of the things you do, the actions you take. Focus your energy on the 20% of actions that are truly effective and ditch the 80% that doesn't.

Turn off the thought faucet

It is so hard to slow down when our minds are moving at 100 miles per hour. When you catch yourself bouncing all over the place in your thoughts, slow down and focus on RIGHT NOW.

Don't create big plans that you can't execute that then create feelings of failure. Instead, pick one thing to focus on each week. After the week has ended evaluate your progress on that one thing. Take those evaluations and go from there making one change for the next week. These changes will become habits that you can sustain and create a healthy lifestyle that reaches your end goals.

Resources

Episode 221: Turn Off the Thought Faucet

Join me at ASCEND in Nashville!

SizzleFish

Fat Loss Breakfast

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Sep 03, 2016
225: How To Dominate The Rest of 2016
25:31

As of today, there are only 4 months left before 2017. No matter what you've done for the first 8 months of the year, let's finish strong. The year will fly by and I want you going into 2017 without regrets and carrying forward a sense of pride, hope and accomplishment.

In today's podcast I'll share 3 ways you can capitalize on these next 4 months of the year.

We're heading into a time of the year where there are challenges - back to school, holidays, cooler weather - but we have a fantastic opportunity to capitalize on these challenges and make unparalleled progress towards our goals.

Check out these 3 simple strategies and pick the one that feels the most feasible for you!

http://primalpotential.com/225-dominate-the-rest-of-2016/

How To Dominate The Rest of 2016

In today's episode we tackle 3 ways to make the most of 2016.

Card-a-Day

Buy a few packs of index cards. Count out as many cards as there are days left in the year (as of September 1st, 2016, there are 122 days remaining in 2016).

Every day, take a blank card from your stack. On one side, write down ONE thing you can & will do that day to move in the direction of your goals.

On the back of the card, write down one affirmation or mantra.

Carry your card with you and conquer that ONE thing.

The next day, grab your next blank card and start fresh with your one commitment for the day and your affirmation or mantra.

Singular Practice

Pick ONE thing you want to practice each day between now and the end of the year. Maybe you decide that between now and the end of the year, you'll practice mastering the fat loss breakfast every single day.

Maybe you'll decide that between now and the end of the year, you'll sweat every single day.

Maybe you want to practice carbs at night every day until the end of the year.

Pick one thing and commit to daily practice for the remainder of 2016.

Ladies - Go To ASCEND!

I'm hosting a small group of women where we will take our journeys to the next level.

We'll spend the 4 weeks before the event gathering tons of valuable information about your schedule, your work ethic, your barriers, excuses and limitations.

Then, we'll spend 2 jam-packed days together in downtown Nashville Tennessee creating YOUR specific action plan for results.

I give you my word that ASCEND will be completely transformational and you and your journey will never be the same!

Sep 01, 2016
224: Fat Loss & The 4 Agreements
34:02

I've got another powerful book club episode for you today! Several years ago, I read the book The Four Agreements and recently realized there was a new book, The Fifth Agreement.

After re-reading The Four Agreements & listening to The Fifth Agreement, I knew I need to share my thoughts on fat loss and The Four Agreements.

The subtitle of the first book is A Practical Guide to Personal Freedom and I think that's such a great way to describe the quest for our ideal body & incredible health.

We want to be free from food obsession. We want to be free from emotional eating, overeating, fear of missing out, guilt, deprivation & everything in between.

I'm excited to share my thoughts on the book and how we can apply these agreements to accelerate our progress towards our goals!

Fat Loss & The 4 Agreements

In today's episode we apply The 4 Agreements to health, happiness and fat loss. The 4 agreements include:

  • Be impeccable with your word
  • Make no assumptions
  • Take nothing personally
  • Always do your best

The 5th Agreement

  • Be skeptical but learn to listen

Resources

The Four Agreements http://amzn.to/2b8lPaM

The Fifth Agreement http://amzn.to/2b7KnAd

Jen Sinkler on Instagram (the post I describe in today's episode)
https://www.instagram.com/jensinkler/

Join me at ASCEND in Nashville!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is! 

Aug 30, 2016
223: How To Heal Your Metabolism
24:09

Yes! You can heal your metabolism! In today's episode we're talking about exactly how you can begin. Maybe you feel like you've always had a sluggish metabolism, maybe you're recognizing that you've done some metabolic damage with your yo-yo dieting past, perhaps you're noticing some changes as you get older or you just want to be proactive. No matter what you're reasons, your metabolism is not set in stone. There is so much you can do to heal your metabolism and make it more efficient!

Unfortunately, most people go about it the wrong way and inadvertently do more damage. Most people figure they can speed up their metabolism by exercising more. That's analogous to thinking you can make a car with a busted engine go faster if you just slam on the accelerator harder.

No. That'll make it worse.

You have to fix it. You have to address the problem, not try to over-power it.

The same is true with your metabolism. We can't just eat less, exercise more and expect our metabolism to respond favorably. It won't.

Let's dive into what your metabolism is, why it might need to be healed and specific diet & lifestyle strategies you can put into place today to help you heal your metabolism, increase energy and burn fat more efficiently.

http://primalpotential.com/223-how-to-heal-your-metabolism/

How To Heal Your Metabolism

Listen to the full episode to understand:

  • What your metabolism is (and isn't)
  • Why it might need healing, repair or optimization
  • What common strategy actually damages your metabolic function
  • How to heal your metabolism

Strategies to improve your metabolism include:

  • Limit processed foods
  • Limit or avoid crop oils like corn, canola & safflower
  • Focus on stable fats including coconut oil, grass fed butter, ghee, full fat dairy and grass fed meat
  • Lift weights
  • Avoid toxins in food, water and personal products
  • Manage stress & sleep

Resources

Podcast on water filtration & water quality

Aquasana Water Filter

Are Obesogens Making You Fat

Eating Healthy On A Budget

Artificial Sweeteners

Carbohydrate Strategies for Fat Loss

Join me at ASCEND in Nashville!

Grady's Cold Brew Coffee

Sizzlefish

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is! 

Aug 27, 2016
222: Weight Gain When You're Doing The Work
25:40

There is very little that is more frustrating than feeling like you're doing the work for fat loss, practicing self-discipline and putting forth your best effort only to step on the scale and see that it has gone up!

Today I want to share my answer to a listener emailed to ask, "Why am I gaining weight?" after being active and eating fat loss friendly meals.

Her email to me has something for everyone - questions about consistency, activity levels and clean eating. Here's her email and today's podcast shares my in depth answer.

Hi. I listened to the podcast on motivation and I'm working my way through the breaking barriers. But, here is what I notice, I am consistent and I do believe I can lose weight. But I've gained 2 pounds since Saturday while staying consistent with my 10000 steps and fat friendly meals. I even walked 7 miles yesterday. Any thoughts?

Listen below for my answers, tips & suggestions.

http://primalpotential.com/222-why-am-i-gaining-weight/

"Why am I gaining weight when I'm doing the work?"

In today's episode I share my thoughts & suggestions related to:

  • What might have led to the weight increase
  • Limitations of monitoring progress with the scale
  • More effective ways to measure progress
  • What consistency is & isn't
  • When "fat loss friendly" isn't fat loss friendly
  • The link between activity & water retention

Resources

How & where to measure - I recommend measuring every other week. Be sure to record your measurements so you can evaluate your progress over time!

 

 

where to measure for weight loss

Get a measuring tape

Join me at ASCEND in Nashville!

Grady's Cold Brew Coffee

Spaghetti Squash Primavera with Basil Cashew Pesto

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Aug 25, 2016
221: Turn Off The Thought Faucet
16:21

Powerful motivational minisode on tap for you guys today! Yes, you read it right: I want you to turn off the thought faucet!

One of most destructive things keeping us from our goals and our highest potential is the way we leave reality, retreat into our minds and manufacture worries, problems, concerns, doubts and fears.

Not only does this generate a state where we feel anxious and powerless, it also takes us out of the moment, preventing us from seizing opportunities to take action in the direction of our goals.

In this motivational minisode I want to help you identify strategies to successfully turn off the thought faucet but I also want you to understand and accept a few powerful realities:

  • Your thoughts are not facts
  • You are not your thoughts
  • You are the thinker - you are in control

 

http://primalpotential.com/221-turn-off-the-thought-faucet/

Resources

Join me at ASCEND in Nashville!

Breaking Barriers

Aug 23, 2016
220: 5 Fat Loss Mistakes Most People Make
27:58

I spend a lot of time reviewing my clients' journals. This is where they record what they eat, how much, when, their progress, their workouts, what's working & what's not. The great thing about seeing the insider view of so many people's journeys is that I can quickly spot some of the most common fat loss mistakes most people make.

In today's episode, I'm sharing 5 of the most common fat loss mistakes I see practically every day.

The great news is that when you identify what doesn't work, you move closer to what does work.

http://primalpotential.com/220-fat-loss-mistakes

5 Fat Loss Mistakes Most People Make

In today's episode we're talking about the most common fat loss  mistakes most people make & how to avoid them. Don't miss the full episode for all the details on these challenges and obstacles!

  1. Eating when you aren't hungry
  2. Overeating healthy or fat loss friendly foods
  3. Being more attached to the results than to the process
  4. Excessive frequency of "treats"
  5. Lack of consistency

Resources

Join me at ASCEND in Nashville!

007: Carb Timing For Fat Loss

Tracking & Fat Loss

My #1 Fat Loss Recommendation

Aug 20, 2016
219: How To Make Bad Days Good
33:33

I'm super excited about today's episode! In the last episode, we talked about how every choice is a chance to move in the direction of your goals. About how we have the opportunity to move in the direction of our goals with every single choice we make. It's not an all-or-nothing proposition!

That episode raised the question of "how?"

I want to stop hitting snooze so I can start my day strong but HOW do I stop talking myself out of it in the moment?

I want to stop eating after dinner but how do I actually talk myself out of the treats when I'm standing in front of them?

We are tackling those questions today with a concrete strategy on making all your days the best the can be, especially how you can turn around the tough days and make even your bad days good days!

How we respond when a day isn't going our way or we haven't brought our best effort defines our lives and our progress towards our goals.

You are the most important person you'll ever lead and I want to help you keep the promises you make to yourself. Today's podcast will help you do that.

http://primalpotential.com/219-make-bad-days-good/

How To Make Bad Days Good (and have more good days)

Want a motivational message to kick your tail into high gear when you need it? Click here to download it! Don't forget you can get DAILY motivational messages with the Primal Potential iPhone app!

In today's episode as we explore how to make your bad days good and have more good days, I talk about the importance of answer a few questions include:

  1. What does your best morning/evening look like?
  2. What do you need to do to make it happen?
  3. What are your options & opportunities when things don't go "perfectly"?

You always have the opportunity to finish strong. Never declare the day "lost" or the race run.

Aug 18, 2016
218: Motivational Minisode
10:25

We've got a special minisode today! If you can get past the audio quality (I recorded outside on my iPhone), this message will help you make the most of each day!

Every once in a while I record voice notes for my Fat Loss Fast Track clients (I recorded one for them while playing racquetball the other day) and I'm sharing one of them with you today! As I worked out, I thought about the power in the phrase "every choice is a chance".

Is the day you're having today moving you towards the life you want?

What can you do today to move in that direction?

Don't write off the day if it didn't start well - every single choice is a chance to move in the direction of your goals.

I know many of us struggle with frustration - being frustrated with ourselves when we don't do the things we feel we should. Capitalizing on "every choice is a chance" can help you break through that frustration, that inertia, and more in the direction of your goals!

Every choice is a chance! Don't miss this short minisode!

http://primalpotential.com/218-minisode-every-choice-chance/

Aug 16, 2016
217: 4 Ways To Improve Your Evening Eating Habits
19:02

The Primal Potential podcast is your podcast. I want to help you overcome your struggles & challenges. I want to help you reach your unique goals. This week, it's been obvious that many people are struggling with their evening eating habits so today I'm sharing 4 strategies to help you tackle nighttime eating!

I know that many of you feel in control all day long but out of control at night.

I know that many of you are frustrated with the choices you make night but don't know how to take control and make meaningful improvements that stick.

Don't miss today's podcast on 4 ways to improve your evening eating habits!

http://primalpotential.com/217-improve-evening-eating-habits/

4 Ways to Improve Evening Eating Habits

In today's episode I detail the follow 4 ways to improve your evening eating habits, take control of the night time and make faster progress towards your goals:

  1. Change your expectations
  2. Identify what represents an improvement for you (just for today)
  3. Evaluate what's worth it (and what's not)
  4. Dramatically change your state

 

Aug 13, 2016
216: A Powerful Strategy To Conquer Inconsistency
23:53

Sometimes we think we can out-smart ourselves. We think that with enough willpower, grit & determination, we can out-smart ourselves. I don't think that's too effective.

I want to help you work WITH yourself, not against yourself. In today's episode, I want to help you conquer inconsistency and self-sabotage but helping you understand why we so often give in and what we can do to be more strategic in our approach.

Today is all about how your subconscious works. In short, it will always look to avoid pain and seek pleasure. This is simply part of how we are wired for survival.

This can work powerfully in our favor or staunchly against us, depending on what we do and how we think.

Unfortunately, most people have, through years of failed diets and giving up on themselves, associated far more pain with the achievement of their goals than pleasure. Today, we're changing that.

Making some straight-forward adjustments to how you think about your goal can accelerate your progress and improve your life!

http://primalpotential.com/216-conquer-inconsistency/

Conquer Inconsistency

One of the first strategies I talk about in today's episode is identifying your existing pleasure & pain associations. First, establish your goal. Then, free associate all the painful or negative words, thoughts & feelings associated with the achievement of that goal. Then, free associate all of the positive words, thoughts & feelings associated with the achievement of that goal.

Then identify the opposite of your goal and go through the same process - create a list of all the positive and negative associations you have with whatever is opposite your goal.

Intentionally build the list of pleasurable associations related to the achievement & pursuit of your goal.

“You can’t change what’s going on around you until you start changing what’s going on within you” ~ Zig Ziglar

Don't be a part of the problem, be a part of the solution.

Focus as much of your energy as possible on what you can do to make the achievement of your goal positive, exciting and fulfilling. Stop putting energy towards why it's hard, frustrating or negative.

Resources

Join me at ASCEND in Nashville!

Breaking Barriers

Fed & Fit Cauliflower Salad 

Aug 11, 2016
216: 6 Ways To Get More Out of Your Workout
30:18

Whether you're working out regularly or you haven't yet incorporated it into your lifestyle, today we're going to tackle 6 simple ways to get more out of your workout! No matter what we spend our time & energy doing, we want to make sure we're getting as much from it as possible!

While exercise isn't the be-all-end-all of fat burning and physique improvement, it does have the power to accelerate our progress, improve mood and help us get healthy - let's just make sure we're being as efficient as possible.

It doesn't matter if you have a gym membership or not, it doesn't matter if you love working out or you don't - these 6 ways to get more out of your workout will help you get to the next level!

http://primalpotential.com/215-get-more-out-of-your-workout/

6 Ways To Get More Out of Your Workout

Before we dive into those 6 strategies that will allow you to get more out of your workout, a few caveats for those who are resistant to change or for those who haven't yet incorporated fitness into their routine.

It's important to remember that fitness is not the important element of fat loss or physique improvement. In today's episode I'll talk about how we the primary drivers of fat loss include:

  • Your attitude & perspective
  • What and how much you eat
  • Stress & sleep

The important thing to keep in mind is that exercise shouldn't be a punishment or something we dread. Just like the key to long term success with nutrition is finding foods you love that love you back, it's critical that you experiment with different activities to find what you love, enjoy & look forward to.

Over the long term, we won't consistently do that which we don't enjoy.

Onto those 6 strategies that will help you get more out of your workout - I go into a whole lot detail on the "how" in today's episode so make sure to listen to the full show!

  1. Get consistent (this episode tells you how)
  2. Add a leisure walk after your workout (the "why" here is very science-based)
  3. Decrease the duration & increase the intensity
  4. Go heavier
  5. Switch the stimulus
  6. Incorporate micro movement

I told you guys I'd share what equipment I have at home. You absolutely don't need any of this, but I find I can do just about any workout I want and get a whole-body workout with these few things.

Jump Rope

Kettlebell

Dumbbells

Wall ball

Sandbag

If you want to incorporate a little bit of movement without any equipment, here's one of my fave workouts to do without any equipment:

Complete 5 rounds for time of the following:

  • 20 body weight squats
  • 15 sit-ups
  • 10 burpees
  • 5 push-ups

If you have a jumprope, one of my faves is to accumulate 1000 jumps as fast as possible. You can start by doing sets of 50, resting when needed. If 1000 seems daunting, do what doesn't seem daunting. You could start by accumulating just 100 jumps. Start where you need to, work up your skill with each workout.

If you have some equipment at home, try this short one.

Set a timer for 15 minutes and do as many rounds as possible of the following before time expires:

  • 15 kettlebell swings
  • 15 goblet squats
  • 10 burpees

Resources

Join me at ASCEND in Nashville!

Spaghetti Squash Primavera with Basil Cashew Pesto

Breaking Barriers

Episode 117 - Do It Anyway

Episode 039 - The Science of Fat Burning

Episode 035 - HIIT

Episode 160 - Fitness & Fat Loss

Morning Routines

Aug 09, 2016
214: Top 7 Anti-Diet Strategies For Fat Loss
35:33

Dieting didn't work for me. Sure, I lost weight sometimes, but it was a yo-yo cycle of deprivation followed by over-indulgence - of weight loss followed by weight gain (misery and obsession accompanying every step).

I got to the point where I realized that I was working hard, obsessing over food but not getting where I wanted to go and not achieving the goals that mattered most. In today's episode I'm sharing my top 7 anti-diet strategies that allowed me to stop obsessing over food, stop dieting, get consistent, lose weight and keep it off.

If you feel like your approach isn't working or isn't giving you the results (or peace of mind) you want, don't miss this episode!

http://primalpotential.com/214-anti-diet-strategies-fat-loss/

Aug 06, 2016
213: Favorite Summer Meals
27:18

Today we're talking about food! I'm sharing some of my favorite summer meals that are quick, easy, delicious and totally fat loss friendly!

In today's episode I talk about the relationship between deprivation and temptation. Basically, the more you deprive yourself, the less you create fat loss friendly meals you actually enjoy, the more likely you are to be tempted by EVERYTHING. The less you're enjoying your fat loss friendly foods, the lower the bar for something to tempt you.

So, if you can enjoy your food more, you'll be less likely to overindulge in treats that just aren't worth it!

Don't miss today's episode for some of my absolutely favorite summer meals that are flavorful, easy, affordable and fat loss friendly! Recipes & resources are below.

http://primalpotential.com/213-favorite-summer-meals/

Favorite Summer Meals for Fat Loss & Flavor

Fish Tacos with SizzleFish

Cauliflower Tortillas from Slim Palate

Salmon Cakes

Garlic Scape Pesto (add all ingredients in your blender)

  • Approximately 10 garlic scapes
  • 1/2 cup pistachios
  • 1/2 cup parmesan cheese (real, not fake powder)
  • Extra virgin olive oil to your preferred texture/thinness
  • Salt & pepper to taste

Cabbage salad bowl

Resources

Join me at ASCEND in Nashville!

SizzleFish

Vitamix Blender

Aug 04, 2016
212: Overwhelmed?
26:31

There was a definite theme in my coaching this week - individuals who feel overwhelmed or like they aren't sure where to start or how to proceed. I've got you covered in today's episode!

If you ever feel overwhelmed by your goals or by all the strategies & approaches available to you, if you ever feel like you don't know how or where to dive in, we will clear that up in today's episode.

http://primalpotential.com/212-overwhelmed-beat-overwhelm-and-indecision/

Aug 02, 2016
211: Thin People & Food Issues
01:01:48

Food issues, guilt, emotional eating and food obsession are not exclusive to overweight and obese individuals. Not even a little bit. Today, we're talking about thin people & food issues.

Except, it's more than that. We're talking to my sister.

A couple weeks ago, I had my mom on the show. It was a tough episode but we talked about how, as a thin mother, she really struggled with having an overweight child (me). I was the token fat kid. It was a rough road.

That episode triggered a lot of comments and questions, many of which were related to that sister I talked about. What was it like for her, as a thin child, to grow up with so much emphasis on food and shame related to obesity?

Well, "that sister" is Debi. My oldest friend, my closest friend and the yin to my yang. Don't miss this candid conversation about food issues then & now in the absence of a weight struggle.

http://primalpotential.com/211-thin-people-food-issues/

Jul 30, 2016
210: When You Are Your Own Worst Enemy
10:13

I used to be my own worst enemy. There was a huge gap between what I wanted and what I did. There wasn't anyone keeping me from achieving my goals...except for me.

Because of that, one of my affirmations is now "I am militantly on my own side". I am on my team. I will not sabotage myself.

I don't need all the answers but I will not stop seeking, trying and finding a way.

In today's motivational minisode, I'm talking about how and why to get on your own team. It's time to stop being your own worst enemy.

http://primalpotential.com/210-own-worst-enemy/

Jul 28, 2016
209: How To Stop Overeating
36:04

If we could master how to stop overeating, we'd be pretty much all set, right? In fact, I'd be a bazillionaire if I could give you just a couple words to help you stop overeating forever. Easier said than done, for sure!

But today we are moving in that direction. I want to help you understand why we overeat and what we can do about it, beginning today.

If you listen to the facts & strategies in this episode, I am 100% positive that we can move you in the direction of your goals right now, today.

http://primalpotential.com/209-how-to-stop-overeating/

How To Stop Overeating

Overeating is a complex issue. If we want to understand how to stop overeating, we have to understand what triggers us to overeat and how to overcome or re-wire those triggers.

In today's episode (don't miss it!), we'll talk about things like:

  • Taste specific satiety (how you can feel "full" of one thing but keep eating something different)
  • Overeating cues
  • Understanding our desire for food rewards and how to break the cycle
  • The power of hyperpalatable foods
  • What it really means to determine if & when food is "worth it"
  • How to make incremental improvements
  • Food urges that come with behavioral transitions

If you want to reduce or stop overeating, you absolutely need to listen to today's episode!

Jul 26, 2016
208: The Truth About Food Guilt
17:09

What is food guilt? We've all done it to ourselves, one bad food choice leads to throwing in the towel on the entire day. That gross feeling and disappointment with ourselves, that is food guilt. Beating yourself up and assigning emotion to your food choices is the essence of food guilt.

Looking at yourself as good or bad based on your food choices - that is food guilt.

Here's what I want you to consider: Is it working for you?

Is it improving your choices or is it keeping you stuck in a negative cycle of your own creation that leads to more choices you feel badly about?

Does it help you feel better about yourself, or help you make a better choice the next time you think about cheating? Chances are it doesn't, and it never will. So you've got to stop beating yourself up over FOOD!

In today's episode, I'll be diving into why food guilt doesn't work, why you should stop it, and what you should be doing instead.

http://primalpotential.com/208-food-guilt/

Jul 23, 2016
207: Lessons To Your Future Self
26:53

Everyone knows that hindsight is 20/20. We all wish we could go back and give our younger self's advice. Today's podcast focuses on the exact opposite idea. The past is in the past, we've learned lessons the hard way, and it is time to move on and look forward. In today's podcast (one of my favorites!), I'm talking about lessons to my future self.

All of this introspection was inspired by the article, "20 Tips I'd Give Myself 20 Years Ago" which has NOTHING to do with fatloss. In the podcast, I'm breaking out key points from the article that really hit home for me, and I'm sharing the 3 lessons I would give to my future self.

http://primalpotential.com/207-lessons-to-my-future-self/

Your life is not about how much you weigh or what size you wear. Your life is about how you feel.

Are you happy? Happiness is about JOY! As you create more joy, you create more happiness. The goal is not about a number, the goal is about the joy in your heart.

Don't let fear influence your decisions.

How many times have you not done something because you were scared of what other people would think or say? How much have you missed out on?

Don't let the fear of rejection, looking stupid, or getting hurt keep you from experiencing all of the things you want to experience and enjoying life like you deserve.

You matter more than the work you do. You are not the work you do.

Make yourself a priority. You will have more to give the world when you give more to yourself.

Jul 21, 2016
206: My #1 Fat Loss Recommendation
31:09

OK, you’ve decided to make a change, but you have no idea where to start (or restart). Today’s podcast will dive into my #1 fat loss recommendation: tracking.

We aren’t talking about calorie counting, carb or macro counting, just some down and dirty quick journaling. In less time than it takes to obsessively count your item of choice (and with far less frustration), you can learn more about what is and what is not working for you. It’s easy, it's quick and it's crucial to laying the groundwork for finding a solution that works for you.

I’ll be talking about what to track, when to track, and most importantly WHY we track.

http://primalpotential.com/206-my-1-fat-loss-recommendation/

My #1 Fat Loss Recommendation

Tracking! Think of it like a journal. You don't have to spend time worrying about exact calories, or even exact portion sizes. What you are really after is a documenting what you ate and how it made you feel.

It does not need to be a chore. You can get this done in less than 5 minutes each day. Ultimately, it will help you establish trends and analyze those trends as  a tool in our weight loss journeys.

Why You Should Track

1. To learn more about your body and what works for you

2. To keep you objective.

3. To anchor yourself to your goals

What You Should Track

Food and Feelings. It is that simple. If you get in a workout, add fitness, too!

Food is easy, just track what you eat (approximately how much), and when.

Feelings don't have to be hard, but it is the most important. Include your hunger, cravings, and energy over the course of the day. I encourage you to expand past the basic feelings and include your mood, the quality of your sleep, and events that occurred during the day. These really helps create a comprehensive picture of what exactly is going on in your world.

Most everyone should be able to effectively track in under 5 minutes a day.

Where You Should Track

I've created a tracking cheat sheet and template to get you started. Find a routine that works for you and stick with it!

Learning From Your Document

Revisit. Revisit. Revisit.

Take time to look back through your tracker and identify trends.

Analyze the food you are eating and correlating body reactions. Analyze your workouts to identify how that affects your energy level and hunger.

 

Jul 19, 2016
205: Use Your Mind To Transform Your Body
45:50

We are continuing our celebration of Primal Potential's 2nd anniversary with a super special guest! My friend and former Fat Loss Fast Tracker, Maggie!

I want you to hear directly from someone who has transformed, inside and out, over the last 14 or so months. She has lost 50 lbs, more than 13 inches from her waist and she feels that the biggest changes she made were to the way she thinks! That's right, Maggie is going to share how you can use your mind to transform your body.

She is real, she is inspirational and I hope we can all find encouragement and hope in her powerful message!

http://primalpotential.com/205-use-your-mind-to-transform-your-body/

Use Your Mind to Transform Your Body

In today's episode, Maggie and I tackle so much including:

  • What results she has created over the last 14-15 months
  • How affirmations changed her life
  • How she handles days when she isn't feeling motivated
  • How her mindset has changed
  • How her dietary habits have changed

Resources

Join me at ASCEND in Nashville!

Follow Maggie on Instagram & check out her transformation!

Bounce Back Strategy

Jul 16, 2016
204: The Problem Behind The Problem
52:01

Today is a special & emotional episode! My mom is on the show! Yup, we are discussing the problem behind the problem - where my unhealthy relationship with food & body image began and how she coped with raising an overweight child.

While I don't think our past defines us and I certainly don't think we're stuck there, I absolutely believe it is important to evaluate your self-limiting food & body image beliefs and begin to ask "Are these true?" and find ways to move beyond them.

You don't want to miss this emotional episode!

http://primalpotential.com/204-the-problem-behind-the-problem/

The Problem Behind The Problem

In today's episode, my mom and I tackle so much including:

  • Specific choices she made and how they impacted how I view food and my body
  • The development of unhealthy relationships with food & body image
  • Helpful and unhelpful strategies related to raising an overweight child
  • How her body image impacted the way I thought about food
  • What might have happened if she took a different approach
  • How restriction and forced exercise shaped the way I look at health

I want to give another huge THANK YOU to my mom for stepping outside of her comfort zone, admitting where she made mistakes and having this honest conversation with me to hopefully help others and open up conversations about weight, shame and body image.

Jul 14, 2016
203: Happy Anniversary, Primal Potential
14:41

Today is Primal Potential's 2nd anniversary!

THANK YOU, from the bottom of my heart, for your support, trust and encouragement.

What a wild ride it has been!

I hope you'll take a few minutes to listen to today's episode on Primal's anniversary. Today, I'm opening up registration for ASCEND, the first ever Primal Potential Women's Transformation Weekend.

Listen to hear all the details and click here to be one of the 50 women to join me in downtown Nashville, TN this November!

Tickets are on sale now!

http://primalpotential.com/203-happy-anniversary/

Jul 12, 2016
202: Non-Food Influences on Blood Sugar
26:28

In response to the recent episode on the 3 stages of carbohydrate intolerance, I got an email that merits further discussion.

I want everyone to understand that while yes, our food choices drive blood sugar and are primarily responsible for our fat loss and lack thereof, there are non-food influences on blood sugar.

That's right - there are physiological and lifestyle factors that drive blood sugar & insulin significantly enough to influence fat loss and today we're investigating those things.

http://primalpotential.com/202-non-food-influences-on-blood-sugar/

Non-Food Influences on Blood Sugar

In order to reach our highest fat loss potential and optimize our health, we have to understand both the food and non-food influences on blood sugar.

We need to evaluate the ways by which we can increase blood sugar as well as the factors that influence how we decrease or stabilize blood sugar.

Three ways by which blood sugar is increased include:

  • Eating - this includes but is not limited to consuming carbohydrates. The extent of the blood sugar increase depends on what and how much you eat
  • Glycogenolysis - breaking down stored muscle or liver glycogen to glucose
  • Gluconeogenesis - generating new glucose from a non-carbohydrate substance like protein. This can be triggered in response to low blood sugar and/or stress

The factors that determine how quickly blood sugar drops after an elevation include:

  • Your activity level
  • When, what and how much you last ate
  • Your carbohydrate tolerance
  • Your insulin sensitivity
  • Your baseline (include glycogen storage capacity)

Factors which determine what happens to the glucose in your blood include:

  • Your activity level
  • Your fuel needs
  • Your muscle glycogen status

The potential uses for glucose in the blood include:

  • Immediate energy
  • Glycogen storage
  • Fat storage

For specific strategies on improve your blood sugar response and reducing fat storage, listen to the full episode!

Don't Forget to Save The Date!

The first ever Primal Potential Women's Transformation Weekend is November 3-5th in downtown Nashville, TN! Tickets go on sale 7/12/16.

Resources

Carbohydrate Intolerance Whitepaper

Stress & Fat Loss

Episode 009: Carbohydrate Spillover

Carb Timing

Carb Strategies for Effortless Fat Loss

Golden Rules of Carbs & Fat Loss

Jul 09, 2016
201: How To Stop Making Excuses & Exceptions
24:23

I recently read "Relentless: From Good to Great to Unstoppable" by Tim Grover and he introduced a personality classification that I found to be thought-provoking.

His classification describes people who get things done and reach their highest potential versus people who don't.

I started to think about the thousands of people I've worked with who are trying to burn fat and improve their bodies and I could see similar trends in the ways they think & act.

I have classified into three groups which I'm calling wishers, wanderers and warriors.

In today's episode I'm going to help you see which category your past choices represent and help you move from where you are now to the warrior category.

That's right, this episode is about how to become a warrior. It's about how to stop making excuses and exceptions and start crushing your goals.

http://primalpotential.com/201-stop-making-excuses/

How To Stop Making Excuses & Exceptions

How do you make choices? Like a wisher, like a wanderer or like a warrior?

In today's episode I'm going to describe the wishers, wanderers and warriors and help you understand how you can become a warrior and stop making excuses. Do not miss the full episode!

Wishers have a desire but take little action

They have goals and the might even feel passionately about them, but they aren't consistently taking action to move towards them.

Wanderers are seekers with short attention spans

They jump from plan to program to approach, never developing the consistency required for sustainable results & never learning what works (and what doesn't) for their own bodies.

Warriors show up to work every day

They stay focused on the day at hand and ask themselves, "what can I do today to move towards my goals?" Then they do it!

Wishers need to be told what to do

They are looking for meal plans, food lists and for someone else to provide the instructions. They might not follow them, but they want the answers to come from someone else.

Wanderers create a “best case” plan

They have and plan and can follow it when all the conditions are in their favor.

Warriors steer everything to their advantage

A warrior's choices are not dictated by their circumstances. They do the best they can no matter what gets thrown at them.

Wishers watch others and compare

They are preoccupied with what others are doing & thinking and they compare their results and efforts against others.

Wanderers watch others and plan

They might not compare, but they are always jumping on board with what others are doing, regardless of whether or not it works for them.

Warriors run their own race.

Others watch them.

What other people are doing or saying has nothing to do with what they need to do.

Wishers give in to temptation

They make decisions based on impulse

Wanderers give in to excuses

They justify indulgences with circumstances

Warriors make no excuses.

They don’t give in.

Wishers perform when its comfortable

They do the work when they feel like it

Wanderers perform when they are prepared

If the stars aren't aligned and the circumstances are beyond their plan, they crumble.

Warriors perform

Warriors refuse limitations

Warriors practice calm confidence

Warriors take responsibility

Warriors may not love the process, but they are addicted to the results

Warriors expect to succeed and so they do.

In today's episode, I'll share how you can stop making excuses and become a warrior TODAY.

Resources

Relentless: From Good to Great To Unstoppable

Save the Date for ASCEND Nashville!

Jul 07, 2016
200: 6 Lessons That Change the Game
28:26

We've got another book club episode today! On a recent road trip I listened to Ryan Holiday's new book Ego is the Enemy and there were so many powerful lessons! I just need to share them with you! Many of these are game changers!

I was a big fan of his earlier book, The Obstacle Is The Way so I was eager to get my hands on Ego is the Enemy. It did not disappoint.

In today's episode I'm sharing the 6 lessons that change the game when it comes to fat loss, health and happiness.

http://primalpotential.com/200-6-lessons-change-game/

6 Lessons That Change the Game

There were 6 primary lessons that I believe powerfully apply to fat loss, health & happiness that I gleaned from Ryan Holiday's Ego Is The Enemy. In today's episode, I share those lessons and how you can apply them to your health.

Ego is the enemy of what you have and what you want.

Ego can keep us from true success by hiding the truth about our choices and our abilities.
Ego crosses out what matters and replaces it with what doesn't.
Ego tells us what we want to hear when we want to hear it but gives us a short-term fix with long-term consequences

Humility and reality are the cure for ego

Be humble in your aspirations

Be gracious in your success

Be resilient in your failures

Unfortunately, I think the more common approach in dieting is:

Unrealistic in our aspirations

Critical of our success

Defeated in our failures

Make it a mantra: every next choice is a new chance.

Engage in activities that move you forward. Eliminate activities that do not.

Are the things you're doing moving you towards your goals?

Talk depletes us.

Talking & doing compete for the same resources.

The relationship between work and chatter is that one kills the other

Be more objective (and less emotional)

Is your passion an asset or a liability?

Purpose: passion with boundaries

Realism: detachment with perspective

Be committed to the daily work without being attached to the daily results.

It's about what you do with what you have

Materiam superabat opus: the workmanship was better than the material

It's what you do with what you have that matters far more than what you have.

The work is never done & that's a good thing.

Resources

137: Always Hungry

Ego Is The Enemy

Save the Date for ASCEND Nashville!

Jul 05, 2016
199: 3 Stages of Carbohydrate Intolerance
26:14

In today's episode I'm sharing the CliffNotes & takeaway of a white paper written by Dr. Philip Maffetone about the three stages of carbohydrate intolerance. To download the free whitepaper for yourself, click here.

Carbohydrate intolerance not only encourages weight gain, it impairs fat loss, damages the metabolism and triggers the development of illness and disease.

Most importantly, after we assess the three stages of carbohydrate intolerance, we'll talk about what you can do about it.

http://primalpotential.com/199-stages-of-carbohydrate-intolerance/

3 Stages of Carbohydrate Intolerance

Carbohydrate intolerance not only impairs fat loss and reduces energy - it also predisposes you to illness and chronic disease.

Dr. Philip Maffetone outlines how carbohydrate intolerance develops in the below model and then goes on to describe three stages of carbohydrate intolerance.

3 stages of carbohydrate intolerance
Dr. Philip Maffetone's Model of Carbohydrate Intolerance

The three stages of carbohydrate intolerance can initiate in utero, in infancy, childhood, adolescence or adulthood and get worse until we choose to make dietary and lifestyle changes to improve carbohydrate tolerance.

Stages 1, 2 and 3 are detailed in the podcast so listen to the full episode to get all the details & the recommendations for making positive changes!

Don't Forget to Save The Date!

The first ever Primal Potential Women's Transformation Weekend is November 3-5th in downtown Nashville, TN! Tickets go on sale 7/12/16.

Resources

Dr. Philip Maffetone

Carbohydrate Intolerance Whitepaper

Stress & Fat Loss

Episode 009: Carbohydrate Spillover

Carb Timing

Carb Strategies for Effortless Fat Loss

Golden Rules of Carbs & Fat Loss

Jul 02, 2016
198: White Knuckles Are Red Flags
19:29

Today's episode is all about something I say often: short term strategies deliver short term results.

If you cannot maintain the strategy that delivers the results, you will not sustain the results themselves.

Any approach that requires white-knuckled willpower should be a real red flag that you might be working hard for results you won't maintain.

http://primalpotential.com/198-white-knuckles-red-flags/

White Knuckles Are Red Flags

How many times will you employ a short term strategy that you know you can't sustain?

There are so many problems with this approach.

  1. If you can't sustain the strategy, you won't sustain the results
  2. If you don't know, address or solve the true problems, they'll still be there waiting for you
  3. You're creating a negative association with the process
    1. You're reinforcing a pattern of quitting or failure and therefore think that's all that lies ahead for you. That's not true. It's your crappy strategy
    2. You think change is harder than it actually is. That's representative of your unsustainable approach.

The lasting is approach is the approach you enjoy and are able and willing to maintain.

If you're looking for a break, an escape or a cheat, it's not the right approach.

You're very likely focused on the wrong thing. Does your approach help you address WHY you eat, not just WHAT you eat?

Internal development precedes external improvements.

If you successfully complete your Whole30 but don't address your pattern of emotional eating, what happens the next time you get emotional?

If you do a 21 day detox but do nothing to overcome your all-or-nothing tendencies, don't you think another "nothing" cycle is coming? Then what?

Absolutely listen to the full episode to understand how you can overcome this white-knuckle-willpower approach to weight loss! It's not working!

Jun 30, 2016
Overeating and Your Metabolism
25:48

Cheat day.  Overeating.  Binge eating.  Call it what you want.

The bottom line is - overeating has an immediate, negative effect on your metabolism!

In today's episode, we are talking about the physical, hormonal, and metabolic impact of overeating or binge eating.

I want you to know and understand that your body does not "reset" the following day simply because it's a new day and your fat burning potential doesn't go unaffected.

http://primalpotential.com/197-overeating-metabolism/

Overeating and Your Metabolism

In today's episode we're going to dive into the relationship between overeating and your metabolism. We'll get into specific impairments to your hormone balance, metabolism and fat burning potential that happen almost immediately.

We'll answer the following questions:

What are the consequences of overeating on your metabolism?

  • Your body goes into storage mode
  • Your fat burning potential is suppressed for days
  • You trigger hormonal imbalances
  • You experience an increase in hunger and cravings
  • Your body burns sugar instead of fat while at rest and during workouts

How long do the negative effects last?

Practically speaking, how can you change your habit of overeating?

What can you do before the binge?

What can you do after the binge?

Don't Forget to Save The Date!

My First LIVE event is Nov 3rd-5th in downtown Nashville, Tennessee.

Resources

Episode 009: Carbohydrate Spillover

Carb Timing

Carb Strategies for Effortless Fat Loss

Golden Rules of Carbs & Fat Loss

 

Jun 28, 2016
196: Motivational Minisode: Be Awake In Your Dreams
13:57

Are you in need of a quick dose of motivation?

Listen to today's minisode to find out what it means to be awake in your dreams!

http://primalpotential.com/196-l-minisode-b…e-in-your-dreams/

Be Awake In Your Dreams

Every single day is an opportunity for you to give yourself a gift that only you have the power to unwrap!

You can make the choice to shift your mindset, make better choices, do the hard work, embrace your obstacles, and work on your confidence.

In today's minisode, I share what it means to be awake in your dreams and how this mindset can help you create a powerful transformation in your life.

Just one more thing..I have some exciting news I want to share with you!  I will be hosting my first LIVE Primal Potential weekend event November 3-5 in Nashville, Tennesee!

Tickets are not on sale yet but I want you to save the date!

Jun 25, 2016