CONSISTENT by Primal Potential

In the last few weeks, I have been asked at least once a day to talk more about the link between gut health & hormones. I recently announced that I am pregnant and I've shared that I KNOW a big part of the reason I was able to get pregnant naturally is because I focused on improving my gut health in the months before conceiving. If you've followed my story, you know it involves a number of hormonal imbalances. I was diagnosed with polycystic ovarian syndrome (PCOS) when I was 16 years old. In my mid-twenties, a fertility specialist told me I'd need medical interventions to get pregnant. In my early thirties I was diagnosed with hashimotos thyroiditis, an auto-immune thyroid condition. When I froze my eggs in 2017, I was again told that it was highly unlikely that I could get pregnant without intervention. And yet, I did. In fact, we conceived the very first month we began to try. But don't fret - today's episode isn't about fertility (entirely). Our gut health impacts our hormones. Thyroid hormones, estrogen, progesterone, testosterone, insulin...gut health impacts menopause, energy, body composition and so much more. That's what we're looking at today. https://primalpotential.com/635/

These listener Q&As are some of my favorites! Today Sarah and I are diving into so much stuff including: Feeling blah and losing your zest for life High cholesterol What my first courses looked like and how they have changed Dealing with "bad supervisors" or difficult people Maintaining your "ideal" body size Daily coaching audios Knowing what your gut needs Self-doubt & insecurity I also recommend Chasing Cupcakes in today's episode - if you haven't read it, I'd love for you to give it a go and let me know what you think! To get on the wait list for the Fall 12 Weeks to Transformation, click here!

It's been a while since we've talked about endocrine disruptors, obesagens and other chemical concerns that might play a role in your weight struggle, hormonal issues and other health challenges. I've done a few episodes on the past, but this came up for me again as I was clearing out my kitchen for it's renovation. Our kitchen collection has grown since my boyfriend moved in and people come by with plastic party-ware that gets left behind. I am not here to say that making changes to your food wrap, dishware and cookware is an option for everyone or a priority for all. However, I do think it's an important conversation to have, especially for those of us who are putting time and money into hormone issues, weight issues or any other health challenge. https://primalpotential.com/633/ What are endocrine disruptors? Most importantly, listen to today's episode in full. In short. they are exogenous chemicals that interfere with any hormone action. That could include blood sugar balance, thyroid function, fertility, fat burning and so much more. What I've bought for my own kitchen: Skillets, pots & bakeware from Le Creuset (in Indigo) For less expensive options, choose stainless steel or cast iron. Glass is also a good bakeware option. Weck for glass storage containers Bee's Wrap reusable food wrap As I add baby gear to the mix, I'll be sure to share my choices and why I made them. For past episodes on this topic, check out episode 145 of the Primal Potential podcast Today's episode is brought to you by Fabletics! One of the great things we can do for our health is MOVE MORE and feeling great in your clothes is a great way to increase your motivation to get going. Nearly all my workout gear is Fabletics! Give them a try today and when you shop through this link, you'll get 2 pairs of leggings for just $24!

Today I've got a challenge for you. It's a challenge you can do EVERY day with little effort, starting today and it has the power to change everything! Do not miss today's episode! https://primalpotential.com/632/

It's another Saturday show! Sarah and I are answering your questions today! https://primalpotential.com/631/

What's the solution for those who don't change? For those who won't change? Have you ever felt like you just can't get yourself to do the work? I've been giving a lot of thought to the best way to help clients who, despite really wanting to, don't change. Today's episode is all about that strategy. Tune in! It might surprise you! https://primalpotential.com/630/ Want to Learn More about Gut Health? Here's a presentation Brooke Thomas and I gave on gut health and it's impact on mood states. Though we do talk about a business opportunity, please know you can simply buy gut health products as a customer. To learn more about specific recommendations I'd make to someone who was struggling to create change because of an apathetic mood state, email me directly and we'll talk more about it.

Forward momentum and infinite possiblity. Two phrases and inspire that hell out of me. In today's episode I want to share with you some of the biggest lessons I've learned over 5 years building Primal Potential and 5 years improving myself. As I was outlining my thoughts for today's episode and reflecting back on the hard moments and the times that everything felt hopeless and stuck, I took a break to watch The Biggest Little Farm on my Delta flight from Boston to LA. Immediately, I saw the connection. At one point, one of the main characters says, The beautiful complexity of our land is alive with infinite possibility. Oh man. Yes. The complexity of my life is alive with infinite possibility and it's true for you, too. We have to CHOOSE forward momentum. We have to choose infinite possibility. Sure, there are other options. We can stay in the problem. We can stay in our frustrations. We can focus on things we can't change. But the fact remains that your life DOES have infinite possibility. Are you charging forward? I hope you'll tune in to today's episode. https://primalpotential.com/629/ ASCEND TICKETS ARE NOW ON SALE! There are only 80 total tickets so do not wait!

Today on the podcast I'll share the biggest announcement yet. Yesterday marked Primal Potential's 5 year anniversary and boy, things have JUST begun. I'm not sharing the news here on the show notes, you'll have to tune in to the episode for this quite different Q&A! https://primalpotential.com/628/ Don't forget that we do giveaways every single Saturday! To be eligible to win, Leave a rating & review of the Primal Potential podcast on Apple Podcasts/iTunes (or) Review Chasing Cupcakes on Amazon (or) Share your favorite episode of the Primal Potential podcast or something you've learned from a recent episode on FB or IG and be sure to tag me Today's winner is Astyles - that's her username on Apple Podcasts. Email [email protected] with your mailing address and we'll be sending you coffee from Four Sigmatic, Coconut Butter from Thrive Market and our very favorite Digestive Enzymes! Today's episode is brought to you by Thrive Market! Shop through my link to get a free 30-day trial membership AND an extra 25% off your first order!

If you want to double your progress, triple your growth. Your health, your choices, your relationships and your life are only as good as you are. I made a poster for my office that says, "If you want to double your business, triple your growth. Your business is only as good are you." The other day, someone emailed me to say that they don't know what I mean by this. How does one grow? How do you triple your growth? How can you double your progress with anything related to personal growth? Today I'm diving into this idea, what it means to me, how I practice it in different areas of my life and how you can, too! https://primalpotential.com/627/ Resources: Get on the wait list for ASCEND! Join our Primal Potential FB group Follow EB on IG

Are you focused ENOUGH? Are you focused on the things that will make a difference? Most of you know I have a 5 month old labrador puppy named Rumi. He is a HANDFUL. On a recent drive to visit family, I was listening to dog psychologist Cesar Milan and was fascinated when he shared that dogs in 3rd world countries don't have the behavioral problems we see in more affluent countries. Why? Because they are hungry. And that got me thinking about focus and boredom. If you aren't focused on something - if you live your life kinda bored, going through the motions, THAT'S when we see maladaptive behaviors like overspending and overeating. Drama. In today's episode, we're going there. We're talking about it. We're talking about getting out of the rut and becoming HUNGRY for something more in your life! It's time to get focused and creating meaningful change in your life! Stop waiting! (Are you here looking for the info to join me Monday July 8th at 6pm ET to talk about options, opportunities and the gut/brain axis? You're in the right place! Here's the link to join me!) Resources: Today's episode is brought to you by Thrive Market. Check out their incredible product of foods, personal care and home care products! Make sure you shop through the thrivemarket.com/primalpotential so you get 25% off your first order and a free 30-day trial membership! My recent staples are Primal Kitchen's Chipotle Lime Mayo and Lemon Turmeric Dressing! Spicy Summer Slaw Recipe Follow EB on IG Join our free Primal Potential FB group! Get on the wait list for the FALL 12 Weeks to Transformation

I've pointed out to a few clients this week that they are asking the wrong questions. They are solving for the right thing. Most recently, a client said, "I can't figure out why I'm so inconsistent". Wrong question. You're solving for the wrong thing. When you ask why you're so inconsistent, you're looking for evidence to support the problem. What you should be asking is, "How can I be more consistent today?" In today's listener Q&A episode, we're diving into your questions and a few times, we're exploring how the question can be shifted to be way more empowering and effective. Questions Tackled In Today's Episode: Is there an update on EB's experimentation with CBD? How is that going? Has she noticed any changes? What does EB indulge in that IS worth it?? I don't drink coffee, but can I do bulletproof hot tea? What are good ways to keep a mindset focused on consistent effort over time? How do I change a lifetimes worth of habits? How do I get control of my mindless eating so I can lose weight for good? How do I break free from analysis paralysis? Resources: Episode 493 on CBD Dos and Don'ts of Bulletproof Coffee Episode 621 - Breaking Barriers Squatty Potty Today's episode is brought to you by Four Sigmatic! Head over to foursigmatic.com and use the coupon code primal to save 15% I LOVE their Turmeric Latte!

You don't have to struggle. We can ALL create personal freedom and independence from struggles, setbacks and limitations. In fact, we must! In today's episode, we're talking stepping beyond the things you think are in your way. We're talking about opening your mind to explore new options and going beyond your comfort zone into possibility. If you feel limited by your health, your body, your finances, career or anything else, there are options. There are things you haven't considered. It's time to set yourself free! If today's episode speaks to you and you'd like to learn more about the microbiome, gut health and a side-hustle that can serve others and set you free, I'd love for you to join me and Brooke Thomas on Monday July 8th at 6pm ET. To register, use this link Resources: Join us Monday July 8th at 6pm ET to talk about the opportunity discussed on today's episode Your Gut Health is Impacting Everything - Episode 596 Brooke's episode on Mental Health - Episode 589 Follow Elizabeth on Instagram

Is fear holding you back? Past patterns? Doubt? FOMO? Money? No matter what it is, it's time to step out of the tangle of fear thinking! Too many people are remaining behind the walls of their fears. They are keeping their lives small by choosing to stop everytime they bump into fear of judgement, fear of failure, fear of loss or fear of missing out. Is there a chance that is what is holding you back? Today's episode is a must-listen! https://primalpotential.com/623/ Resources Join the Summer 12 Weeks to Transformation The Essential Rumi Mark Nepo's The Book of Awakening Chasing Cupcakes Today's episode is brought to you by Four Sigmatic! Use the coupon code primal to save 15%! Make sure to give the turmeric latte a try! It's one of my favorites! Join the Primal Potential FB Group

You can create success after struggle. Don't let fear of failure or past experiences get in your way! Dozens of people have reached out to me this week expressing doubt in themselves. They don't want to invest in the 12 Weeks to Transformation only to give up or drift again. They're questioning whether or not this can be different. When I ask people what they want or need, they almost always lead with the past, the story and the struggle. On today's Q&A episode of the podcast we're answering all your questions along that theme: quitting, drifting, fear...all of it! https://primalpotential.com/622/ Creating Success After Struggle Let's do it together! Registration is now open for the 12 Weeks to Transformation! If you have questions about the 12 Weeks to Transformation, listen to these episodes: Episode 620: It's Not Your Plan, It's Your Perspective Episode 621: The Most Important Thing If You Want to Change Join the free Primal Potential FB group

If you want to change your life, this is where I'd love for you to start. In today's episode, not only am I sharing how I overcame my own 3 biggest barriers, I'm also sharing some powerful mindsets that will allow you to create transformation in any and every area of your life. If you feel like you really want to change and you're frustrated by your constant excuses, you need to listen to this. If you feel like you swing wildly between "all" and "nothing", you need to listen to this. If you doubt your ability to do the work and maintain your progress, this is the very episode you need to begin with. https://primalpotential.com/621/ Ready to Change Your Life? I'd love to invite you to join me in our summer 12 Weeks to Transformation! Registration is open now and we kick off on Sunday July 7th. [button link="https://primalpotential.com/ready/" type="big" color="teal" newwindow="yes"] Join Now![/button] If you have questions or you want to talk it through, be sure to let me know! I'm always just a quick message away!

It's not your plan that's the problem, it's your perspective. You don't need a new plan, you need a new perspective. Last Thursday, I opened up our Summer 12 Weeks to Transformation to the wait list and we had an awesome live webinar about getting out of your own way. Prior to the webinar, I sent out a survey to everyone on the list and asked them two questions: What is keeping you from reaching your goals? What could I do to help you? In the webinar, we talked about the most common barriers. We talked about money. We talked about fear. We talked about inconsistency. Today, I'm sharing part of that free training with you AND I'm opening up registration for our summer 12 Weeks to Transformation! Resources: Join the 12 Weeks to Transformation Watch the video replay of today's training Follow EB on IG Join our free Primal Potential FB group

Are you ready to go to the next level? Are you tired of struggling? Today you're going to hear from one of my 12 Weeks to Transformation clients about how even though she had lost weight, she was still really unhappy. She didn't feel like she was in control of her life. Instead of settling for the struggle and making herself a victim of it, she USED the struggle and the tools within the 12 Weeks to Transformation to go to the next level. She's happier than ever. She's lost weight. She feels empowered. As you'll hear her say, she's transformed her life over the last 10 months. She's getting up earlier, she's working out more, she's drinking less, spending less, saving more, losing weight and taking great care of herself while enjoying the journey. You don't want to miss today's episode! https://primalpotential.com/619/ Resources: Learn more about the 12 Weeks to Transformation Join the free Primal Potential FB group Follow EB on IG

Does your life feel like Groundhog Day? Like every day is pretty much the same as the last and you're just going through the motions, not living the life you want? I've been there and I'll say this: I refuse to live that way anymore. Life is too short. Our potential - YOUR potential - is just too huge to settle for the same-old life you don't love. https://primalpotential.com/618/ Today is another listener Q&A episode and Sarah and I are diving into your questions! Here are some of the topics we're tackling: That groundhog day feeling - I tell myself to slay the day but every day feels just like the one before and I can't shake the feeling! How do you differentiate between an addiction and a bad habit? What's the most transformative non-fiction book you've read? At 57 years old, is there still hope? What is the best way to burn fat around my hips, butt and thighs? How does contentment come into play when you have big goals? What is your mantra? Today's Resources: The Science of Fat Burning - Stubborn Fat - episode 063 Join our Free Facebook Group Follow Elizabeth on Instagram

Are you living your life or are you choosing it? Are you just going through the motions or are you being intentional about creating exactly what you want in every area of your life? Today you're going to hear directly from one of my 12 Weeks to Transformation clients about how she has become militantly on her own side. She's decided to get out of her own way and step into her potential while loving herself and her journey. She didn't bully herself into transformation. In fact, she was gentle. She was patient. Understanding. And also: drama free and determined. If you're wondering if you can do it, the answer is YES and today's episode will help! https://primalpotential.com/617/ Resources: Episode 559: Identity Journaling Learn more about the 12 WT To Go Beyond Living Your Life & Start Creating It... I'd suggest getting started with the Change Maker series of the podcast. Part 1 Awareness: Part 2: Alignment Part 3: Advancement Part 4: Adjustment Join the free Primal Potential Facebook group! Follow Elizabeth on Instagram

I am so excited to introduce you to one of my 12 Weeks to Transformation clients. Before we started working together, she shared that she was depressed and feeing lost in life. She wanted to lose weight, yes, but generally, she just wanted to be happier and healthier. As she shares her story, she'l share the ONE THING she had to change in order to lose weight, take control of her finances and become happier than she's ever been. If you're ready to learn more about the 12 Weeks to Transformation, don't wait! Now is the time! I would be happy to talk to you about your fears or worries! In fact, Thursday June 20th at 8pm ET I'm going live for a totally free workshop on overcoming past patterns and breaking free from habits that no longer serve you. This workshop is exclusively for people who are on the wait list, so that's absolutely your first step. Please note that I will be on there LIVE so I'll be happy to answer any questions you have! https://primalpotential.com/616/ Resources: Episode 559: Identity Journaling Learn more about the 12 WT If You're Feeling Depressed... Here are some episodes and blogs you might want to check out. I also strongly encourage you to seek support from a licensed mental health professional! Here's a great place to start. Sugar & Depression 490: Pain, Joy, Depression & Progress Join the free Primal Potential Facebook group! Follow Elizabeth on Instagram

You know "the grind"? That feeling like you're always working on something, that "effort" is "hard" or you're just not enjoying the journey? It's all hustle, all pursuit, no pleasure? I've certainly been there. In today's listener Q&A episode, we're answering a bunch of questions including several about how to balance growth & progress with contentment and really enjoying life and the journey of each day. This is such a critically important topic and I hope you'll take a listen! https://primalpotential.com/615/ Questions in Today's Growth without the Grind Episode: How do I balance what I want most with what I want now? I kind of just want to chill out and get out of the grind. Are there any foods you never allow yourself to eat? (I reference this episode on Soy Story) What do you think about something like the 21-Day Fix from Beach Body where you eat specific portions from specific-sized containers? I have persistent cravings. I want to get healthier and I want to enjoy the food I'm eating, but how do I fight these cravings? How do you learn to be content with what you have? Resources: Join us in the free Primal Potential FB group Soy Story Episode Hop on the wait list for the Summer 12 Weeks to Transformation Follow Elizabeth on Instagram

Stop complicating things. It's holding you back, slowing you down and overwhelming you. Today we're talking about practicing simplicity in your thoughts and actions - I promise you it will fast track your progress! Whether you're thinking about changing what you eat, improving your health or fitness, losing weight, starting a business, paying off debt or enhancing your relationship, complexity is the enemy of progress! In today's episode we'll talk about a new paradigm around progress and I'll help you catch yourself when you're adding unnecessary complexity and help you get to your simple, effective path to progress. https://primalpotential.com/614 Stop Complicating, Start Simplifying People complicate things to justify their inaction and support their excuses. Complexity is the enemy of execution. Stop adding more when less will do. "Knowledge is about piling up facts. Wisdom lies in simplification" Martin Fischer Eliminate the unnecessary so the necessary may speak. What have you added to the facts? Identify the essential & eliminate the rest. Resources: Hop on the wait list for our Summer 12 Weeks to Transformation Today's episode is brought to you by Fabletics. You can see some of my favorites here and make sure you shop through this link to snag that awesome deal - 2 pairs of leggings for just $24! Related episodes include: Episode 438: Simplify Episode 533: Simplify & Improve Your Decision Making The 80/20 Rule for Weight Loss Follow Elizabeth on Instagram

Do you struggle with not wanting to miss out? Do vacations, travel or evenings out get you worried about that line between deprivation and over-indulgence? Travel used to be a total train wreck for me. I was constantly worried about food. I worried about eating too much. I stressed about not enjoying things enough and feeling like I was on the sidelines, deprived. I really saw it as either/or - either I indulge and feel frustrated with myself, or I don't and I feel like I'm missing out and deprived. Last week, I took a vacation in Bermuda. I shared a lot of pictures in my Instagram stories and posted daily recaps in our private (free) Primal Potential FB group. Today, I'm sharing the mindsets and strategies I employed to ensure that I didn't ever miss out AND I felt amazing every single day! You never have to feel like you're missing out again AND you don't have to return feeling like you "blew it". https://primalpotential.com/613/ Resources: Hop on the wait list for the summer 12 Weeks to Transformation! Join us in the free Primal Potential FB group! Past episodes on vacation & travel include: Episode 177 - Travel & Weight Loss Episode 461 - Avoid Travel Train Wrecks Part 1 Episode 462 - Avoid Travel Train Wrecks Part 2 Episode 534 - Binge Eating & The Holidays Follow Elizabeth on Instagram Don't forget to enter to win our weekly Saturday show giveaways! Every Saturday, we pick a winner from someone who has shared the podcast on social media (and tagged us) or left a review of the podcast in iTunes or a review of Chasing Cupcakes on Amazon!

It's another listener question & coaching episode! Today we're tackling protein smoothies - are they worth it? Should you drink them? Are they a waste of money or calories? On all of our Saturday shows we do a GIVEAWAY! Today's winner is @karmachow! Email [email protected] with 613 winner in the subject line! You win one of my favorite things: Artisana Coconut Butter travel packets from our sponsor - Thrive Market! If you're new to Thrive Market, be sure to shop through thrivemarket.com/primalpotential so you get a free 30-day trial membership AND 20% off your first order! There will be a new winner every single week, announced on the Saturday episode of the podcast! The following are ways you can win: Leave a review of Chasing Cupcakes on Amazon OR Rate & review the Primal Potential podcast on iTunes OR Publish a post on your IG or FB (not inside the Primal Potential FB group) sharing an episode of the Primal Potential podcast you've loved. Make sure to tag @elizabethbenton on IG or @PrimalPotentialPodcast on FB so we see & can count the entry Curious about protein smoothies? Here's one of my fave smoothie recipes that mimicks the "Shamrock Shake" from McDonalds! Lately, the most common way I make my shakes are the two variations below: Choc/PB 1/2 can light coconut milk 1/2 cup frozen cauliflower rice 2 tsp sunflower butter 1 scoop chocolate protein powder (here's the one I use) pinch of pink himalayan sea salt water as needed for desired thickness Vanilla/Berry 2 cups unsweetened nut milk of choice (I usually do cashew) - water is fine, too 1/2 cup frozen cauliflower rice 1/4 cup frozen raspberries 1 scoop vanilla protein powder (here's the one I use) pinch of pink himalayan sea salt water as needed for desired thickness If you have a question for a future episode, submit them here. Resources: Make sure you're on the wait list for the Summer 2019 12 Weeks to Transformation! Chasing Cupcakes

If you want to make big change in your life but you aren't sure how - this is your show. If you're going through the motions & want to break free, tune in! Today I'm talking with Rob Murgatroyd about his decision to refuse the status quo and his unwillingness to settle for anything less than a life he loved. We're exploring how he walked about from a successful chiropractic practice and embraced uncertainty so he could create the life of his dreams instead of settling for a routine he was no longer enjoying. Rob is so full of powerful truths and empowering mindsets. He serves up some tough love, reminding us that we can certainly continue to tell the story of why we can't do something but we're also free to stop telling that story and start to focus on how and why we can. https://primalpotential.com/611/ Want to connect with Rob? Check out his Work Hard Play Hard mastermind here. Tips for Creating Big Change Ask yourself these questions: What would it look like if this was easy? What would it look like if this was fun? What would it look like if this was elegant? Learn more about morning pages for starting the day with intention & opportunity. One of Rob's tools for creating big change in his life is to use the mantra "I belong here". While I love that mantra and think it's an awesome tool for stepping up and creating confidence, what I love most is what he said next. He said that he says it over and over (for weeks and months) "until it starts to feel real..." That's the ticket. We create these new stories and we repeat them until they feel real. Whether the story is, "I make great choices" or "I am a creative energetic problem solver" or "I belong here" - you repeat it and repeat it until it starts to feel real. (Tune in for more on this) Resources: Chasing Cupcakes for questions Today's episode is brought to you by Thrive Market! Make sure to check them out and when you register via this link, you get a free 30-day trial and 20% off your first order! Want to connect with Rob? Check out his Work Hard Play Hard mastermind here.

If you're struggling with inconsistency, this episode is for you. This new perspective on the cost of inconsistency will reframe all your future choices! Today we're taking something you've probably heard before and taking it someplace new and powerful. We all understand that consistency is something that accumulates in value over time and that inconsistency reflects a short term perspective rather than a long term one, but today, we're putting it in a whole new light that makes the price paid for your lack of consistency MUCH more real! I'm taking you inside the 12 Weeks to Transformation with this one and I can't wait to hear what you think! Don't forget that I'm doing free video coaching for everyone on the 12 Weeks to Transformation wait list over the next couple weeks so get on the wait list now! Today's episode is brought to you by Four Sigmatic - you can use the coupon code PRIMAL to save 15% off your next order! Resources: Learn more about the 12 Weeks to Transformation & get on the wait list! Registration opens up for our next 12 Weeks to Transformation in just a few weeks and between now and then, I'll be sharing FREE weekly coaching with everyone on the wait list to help you determine if my style is a good fit for you and if the 12 WT will help you crush your goals so make sure you're on that wait list! Have a question, challenge, struggle or topic request? Share it with us here! Connect with Elizabeth on Instagram! Want more episodes like this? Listen to episode 548 for more tough love, straight talk and tips to create progress and momentum!

How can you get motivated? More importantly: how can you stay motivated? Get more motivated? Saturday shows are listener question & coaching episodes and today's show definitely has a theme of motivation! We also pick a winner for a free giveaway every Saturday! You can enter to win by leaving a rating & review of the podcast on iTunes, leaving a review of Chasing Cupcakes on Amazon or posting a favorite episode of the Primal Potential podcast on Instagram or Facebook. Today's winner is Joannew12 - please email [email protected] to claim your prize from Four Sigmatic. Four Sigmatic is the sponsor of today's show! Check them out here and use the coupon code PRIMAL to save 15%! Questions Addressed in Today's Episode: Does it matter if you use decaf coffee for bulletproof coffee? How do I get motivated? I do I keep my motivation alive and strong? How do I commit to lifestyle change without being overwhelmed? What steps does it take to become motivated and believe you can win this battle? Beyond willpower, how can I change? If you have a question, you can submit it here. Resources: Make sure you're on the wait list for the Summer 2019 12 Weeks to Transformation! Chasing Cupcakes Dos and Don'ts of Bulletproof Coffee The Motivation Manifesto by Brendon Burchard Eat the Yolks by Liz Wolfe

Here's the great news about change: while there are thousands of tools, tactics and approaches, you don't need to collect all of them to win. You don't need 75,000 strategies. You don't need to know more. You certainly don't need to know anything. Creating change requires just a small handful of tools that you actually use. That right there is one of the keys - don't delude yourself into thinking that utility requires novelty - that something new is more valuable than something familiar that you just haven't implemented consistently. In today's episode I'm sharing with you the 3 most common tools I've been using with my 12 WT clients to help them create change in their lives. I think you're going to love them! You don't want to miss today's episode! https://primalpotential.com/608/ 3 Tools for Any Change: Move from a problem focus to a solution focus Leave the past out of the present Less drama means more success Resources Mentioned in Today's Episode: Get on the wait list for the Summer 12 Weeks to Transformation Chasing Cupcakes Episode 579 - Change Maker Part 1 - Awareness Episode 548 - Other Tools for Change Today's episode is brought to you by Fabletics! Shop through fabletics.com/primalpotential to get 2 pairs of leggings for just $24! The new bra I just bought is the Megan Medium Impact Sports Bra. You can see some of my other favorites here.

If you want to hit any goal in your life, you have to know how to recover faster from setbacks & frustrations. The other day, I had a big setback and I was emotional about it. I cried. I got mad. I spent hours focused on how I didn't understand another person's behavior or thought process. Then, I had a bit of an "aha" moment. I came to the realization of a powerful perspective shift that I now think of as my "drama shut off" valve and I'm sharing it with you on today's episode! Today's episode is brought to you by Four Sigmatic - you can use the coupon code PRIMAL to save 15% off your next order! Resources: Learn more about the 12 Weeks to Transformation & get on the wait list! Registration opens up for our next 12 Weeks to Transformation in just a few weeks and between now and then, I'll be sharing FREE weekly coaching with everyone on the wait list to help you determine if my style is a good fit for you and if the 12 WT will help you crush your goals so make sure you're on that wait list! Have a question, challenge, struggle or topic request? Share it with us here! Connect with Elizabeth on Instagram! Want more episodes like this? Listen to episode 548 for more tough love, straight talk and tips to create progress and momentum!

Today we are tackling how to let go of negative thoughts, past patterns and limiting beliefs. It's another listener Q&A episode AND we're announcing the winners of our 4 prizes in celebration of our 600th episode! Don't forget! We'll be doing a giveaway on every Saturday show! To be eligible to win, leave a review of the Primal Potential podcast on iTunes or a review of Chasing Cupcakes on Amazon or post on FB or Instagram (and tag @elizabethbenton or PrimalPotentialPodcast) about your favorite episode of the podcast! Questions tackled in today's episode include: Old thoughts of the past keep popping up in my head. I'm ready to create change but I don't know how to let go! Please help! What kind of coffee do you drink? Spoiler! Four Sigmatic! You can check it out here and use the code primal to save 15%! I had no idea that there are different strains of probiotics and that they function differently. Can you talk more about this? (Listen to episode 596 for more on probiotics!) Why do I do things I know are bad for me? (Listen to Change Maker Part 1 - episode 579) How do I stay focused over the long term? (Spoiler: you don't) What's the best way to cope with late-40s body changes? Listen to episode 538! Why are you so awesome? To get on the wait list for the summer 2019 12 Weeks to Transformation, please click here. Follow Elizabeth on Instagram!

Need a little tough love to overcome your excuses and break out of a pattern of feeling overwhelmed or frustrated? Today's motivational minisode is serving up a dose of the truth: You don't need to change your circumstances. You need to change the way you interact with them. Too many people are talking themselves into their problems and their past patterns. As they do that, they're talking themselves OUT of their potential and today it's time to STOP! Resources: Learn more about the 12 Weeks to Transformation & get on the wait list! Registration opens up for our next 12 Weeks to Transformation in just a few weeks and between now and then, I'll be sharing FREE weekly coaching with everyone on the wait list to help you determine if my style is a good fit for you and if the 12 WT will help you crush your goals so make sure you're on that wait list! Have a question, challenge, struggle or topic request? Share it with us here! Connect with Elizabeth on Instagram! Want more episodes like this? Listen to episode 548 for more tough love, straight talk and tips to create progress and momentum! Join our Primal Potential Facebook Community! More Tough Love Episodes 401 - Self Talk 449 - Raise the Bar

Slay all day. I'm coining a new term: slay day. We are all capable of creating a Beyonce-style level 10 day, any day! It's time to get out of the middle and win the day we're in! Last week, I reached out to my friend Terri-Lynn and I asked if she'd be down to have a conversation about this "slay day" concept - what it takes to totally CRUSH the day you're in, and repeat that as a pattern. If you want to build momentum and enjoy the journey, listen in to this conversation with me and Terri-Lynn! (You can follow Terri-Lynn on Instagram here or check out her website!) Want to Slay All Day? Consider these elements: Communication Connection Nutrition Movement Stress Sleep Self-Care Thoughts/Perspective Fun Hydration Resources: Follow Terri-Lynn on IG Get on the wait list for our next 12 Weeks to Transformation! I'd love to work with you! New to Thrive Market? Check them out and register via the link thrivemarket.com/primalpotential Join our Primal Potential Facebook group

What's the deal with positive affirmations? Do they even work? And is journaling REALLY effective in helping you make better choices? How do I change my relationship with food? We're diving into these questions and more in today's episode of the podcast! Don't miss it! https://primalpotential.com/603/ Questions Addressed on Today's Episode How to break patterns from childhood How is journaling useful and what is it used for? Can you share more info around affirmations and journaling? Do you have a must read book list? What is your driving force? I'd love for you to talk about how to manage stress without overeating or drinking too much How do I live in the moment? What is your favorite chapter in Chasing Cupcakes? How do I improve my relationship with food? How do I change my beliefs in myself? Resources: Learn more about your summer 12 Weeks to Transformation Join the Primal Potential Facebook group Shout out to today's show sponsor - Fabletics! When you register via fabletics.com/primalpotential you get an epic deal on leggings - 2 for $24! Follow Elizabeth on Instagram Episodes mentioned in today's podcast: 559: Identity Journaling 206: Journaling Change Maker Part 1 Change Maker Part 2 Change Maker Part 3 Change Maker Part 4 Episode 577: Money Mindset Today's episode is brought to you by Fabletics! Be sure to register via fabletics.com/primalpotential to get this killer 2 for $24 deal on leggings!

Need to hold yourself accountable? Looking to get better at following through and staying consistent? Today's episode has the tools you need! "Masterminds" have become super trendy in the past few years - it seems like everyone in business is starting or joining a mastermind. Undoubtedly, they can be great tools for growth. Because of their popularity, there are a lot of components that have been identified that make masterminds work. Fortunately, we can take these components and incorporate them into our own lives, even if we aren't part of a mastermind or group! Today, we'll explore those components and look at how you can use them in your own life or with a family member or friend! The book mentioned in today's episode is Meet & Grow Rich by Joe Vitale & Bill Hibbler Steps to Hold Yourself Accountable In today's episode we explore questions, strategies and tools to assist you in building accountability. They include: What do you want to gain? What is your singular focus? Ask yourself questions instead of giving yourself advice (Chasing Cupcakes is a great tool for questions to ask yourself) Be confrontational without being emotional How can you help you? How can I help you? Inner Counsel Meeting from Meet & Grow Rich What will you put into practice from today's episode? Resources: Hop on the wait list for the summer 12 Weeks to Transformation Join us in the Primal Potential Facebook group!

What does "no mud no lotus" mean to you? To me, it's a reminder that all the dark times & moments in my life can take me to a new, brighter, higher level - if I choose to let them. My life hasn't been easy. In fact, I've been deeply unhappy and hopeless for most of it. It stings a little share that. Because I'm so open about my struggles with depression and obesity, I get a lot of questions about how I came out of the struggles. There are also a lot of people who assume that the struggles are behind me and it must be "easy" now. In the spirit of this "no mud no lotus" theme, today I want to share with you some parts of my past struggles that I'm still practicing overcoming. We're talking about fear of judgement from others as well as judging others. We're talking about drama and the perspective of abundance versus the perspective of lack. Resources: Hop on the wait list for the summer 12 Weeks to Transformation Join us in the Primal Potential Facebook group! Follow Elizabeth on Instagram

I get a lot of questions about loving yourself. Does loving yourself mean accepting where you're at? Being "okay" with all your choices? Today we're going there and answering your amazing questions. If you have questions you'd like us to address on the show, feel free to share them here or in the comments below. As you might have noticed, it's also episode 600 of the show! We're giving away some epic prizes (to three individual winners) and you can enter below. First, you need to share a screenshot of your favorite episode and/or one of your primary lessons from the Primal Potential podcast. If shared on Instagram, you need to tag @elizabethbenton. If shared on Facebook, your post must tag PrimalPotentialPodcast. https://primalpotential.com/600/ Questions addressed in this episode include: How to get back to self care after tragedy or loss? What's the best way to respond when people ask what I've been doing to lose the weight? I hate the attention and want a simple answer. How do I change my relationship with food? Have you done any episodes on loving yourself? How does lack of commitment add to drama? How do I figure out what is wrong with my gut and sort it out? Resources: Hop on the wait list for the summer 12 Weeks to Transformation Join us in the Primal Potential Facebook group! Episodes on loving yourself: Chasing Cupcakes (not an episode, but an epic stepping stone to treating yourself better!) 599 - Get off the Hamster Wheel 589 - Mental Wellness & Making Your Own Rules 586 - Personal Growth as the Drug of Choice 576 - How to Change Yourself Episodes on gut health: Episode 055 - Probiotics and Body Weight Episode 432 - How Your Microbiome Can Help You Burn Fat Episode 482 - Microbiome & Your Health Episode 504 - Avoid, Minimize, Indulge Episode 596: Your Gut Health is Impacting Everything Here's to Loving Yourself! Every choice is a chance!

It's time to get off the hamster wheel of change. Great intentions, intermittent execution, frustration, repeat. Do you suck at keeping promises you make to yourself even when your word to others is gold? Today we're getting to the heart of change. Here's the scoop: It comes from the inside, not from the outside. Today I'm getting real about how to get off the hamster wheel of change and create a strategy that delivers results! EB's Resources: Hop on the wait list for the Summer 2019 12 Weeks to Transformation Join the Primal Potential facebook group Join the free VIP email list! Support Thrive Market and save big money on healthy food & lifestyle staples!

Are you struggling even though you're super motivated? The other day, inside the Primal Potential facebook group, I asked folks what mindset topics I could help with. Many of them surrounded this idea of struggle. Struggling to get yourself to keep the promises you make to yourself or feeling like it's just super hard to stay the course. In today's episode, I'm going to talk about how reframing the idea of "struggle" can be the very thing that makes all of this so much easier! https://primalpotential.com/598/ EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series! Hop on the wait list for the Summer 2019 12 Weeks to Transformation Join the Primal Potential facebook group Join the free VIP email list!

Should you drink kombucha? In this Q&A episode we're answering your questions about probiotics, kombucha, menopause, why diet's don't work & much more! We love tackling your questions and topics and you can submit them here. The questions we answer in today's episode include: Can you suggest a good brand of probiotics? Should I drink kombucha? Does it even help? What are your thoughts on being proactive for menopause? Is it worth listening to all primal potential episodes from the start or better to start at the end and work backwards? Why haven't diets worked for me? I'm eating better but I'm still eating too much. Have you done episodes on overeating? Do you have any tips? I want to get up early but I just can't. EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series! Hop on the wait list for the Summer 2019 12 Weeks to Transformation Gut Health Resources: Episode 055 - Probiotics and Body Weight Episode 432 - How Your Microbiome Can Help You Burn Fat Episode 482 - Microbiome & Your Health Episode 504 - Avoid, Minimize, Indulge Episodes on Overeating Include: Episode 548 Episode 527 Episode 209

Your gut health is impacting everything. What happens in the gut does NOT stay in the gut. It impacts stress, anxiety, body composition and more! For too long, we've thought about the microbiome as exclusive to digestion, absorption, constipation, diarrhea, bloating and gas. That's just not true. What happens in the microbiome influences every single aspect of your mental health, your hormones, your body weight, immune system, metabolism and everything in between! If you have questions, please feel free to let me know! Do NOT miss today's episode! Probiotic strains that target brain health & mood include but aren't limited to: lactobacillus helveticus R0052 - inflammation in the brain and depression bifidobacterium longum R0175 - anxiety lactobacillus rhamnosus R0011 - stress and stress resilience EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series! Hop on the wait list for the Summer 2019 12 Weeks to Transformation Gut Health Resources: Episode 055 - Probiotics and Body Weight Episode 432 - How Your Microbiome Can Help You Burn Fat Episode 482 - Microbiome & Your Health Episode 504 - Avoid, Minimize, Indulge

I think you need to slow down. I know I need to slow down. However, those of us who most need to slow things down are usually the ones who think there's just no way. This is one of my favorite podcast episodes of the year because we're talking about the tendency to rush through our days and our lives with an operating system of "too much at once". In today's episode, I'm sharing my incredible conversation with Sandy Vo about how to slow down, especially when you don't think you can. You know how when your computer starts to run slow, you close down all the programs that are open & running in the background when you're not using them? You can do that with your thoughts. What thoughts are open and running in the background, draining your energy and darkening your mood? You can turn them off. Turning them off doesn't mean deleting them anymore than closing Skype when it's not running means that it's gone forever. If you are ready to create more space in your life and in your mind, you want to carve out time for this episode! DM me on Instagram and let me know your favorite part! Connect with Sandy Vo Learn about Sandy & Ladies Aligned EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series! Chasing Cupcakes Join the Primal Potential Facebook group Hop on the wait list for the Summer 2019 12 Weeks to Transformation

It's another listener Q&A episode and today Sarah and I are diving into your personal power and practical strategies to help you step into it! For each of the questions we're covering in today's episode, we return to your personal power - your ever present ability to create improvement and make change! Questions covered in today's episode include: I'm looking for an accurate answer as to whether or not I can consistently get results with bulletproof coffee for breakfast, meat & veggies for dinner and carb refeed every 5th day. How can I get comfortable with my changing body? I go off the rails when I'm on vacation. Have you done episodes on vacation or travel? Do you have any go-to snacks for travel? How do I consistently make myself a priority? How do I stay focused? How can I channel the success of getting out of debt to win with weight loss? Today's episode is brought to you by Fabletics! Shop today and get two incredible pairs of leggings for just $24! Make sure you register through fabletics.com/primalpotential to take advantage of that killer deal! You can check out my faves from Fabletics here. EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series! Chasing Cupcakes Join the Primal Potential Facebook group Hop on the wait list for the Summer 2019 12 Weeks to Transformation Travel episodes include: Episode 461 Episode 462

Building emotional resilience is one of the most powerful steps toward happiness, confidence, peace of mind and consistency but it certainly requires intentionality and practice. In today's episode we're talking about how to go about creating this barrier to emotional volatility and how to enforce personal boundaries while practicing emotional resilience. https://primalpotential.com/593/ Emotional Resilience Questions Was insult intended? Do I know for sure? What assumptions have I made? Am I focused on the problem or the solution? Am I judging someone? Am I placing my standards and values on someone else? What is the difference between what actually happened (the facts) and what I added to the story (assumptions/intent/feelings)? What have I added to the facts? What else could this mean? Have I added insult where none was intended? What if I decided to not take this so seriously? What's my role in this? EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series! Chasing Cupcakes Join the Primal Potential Facebook group Hop on the wait list for the Summer 2019 12 Weeks to Transformation

What are your core values? Do you show up with honesty & kindness for others but not for yourself? Do you feel like you're a great leader in you work or for your family but you aren't leading yourself? Today I'm talking with leadership expert Kareen Walsh about how to become a more effective leader of yourself and you won't want to miss it! One of my favorite parts of the conversation is when Kareen reminds us all to give ourselves permission to show up as the version of ourselves we want to be TODAY. She talks us through what we can do when we know our core values, or we know what we want them to be, but we aren't making choices accordingly. https://primalpotential.com/592/ Connect with Kareen Kareen's 8-Week Business Masterclass Lead with Value Follow Kareen on Instagram EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series! Chasing Cupcakes Join the Primal Potential Facebook group Hop on the wait list for the Summer 2019 12 Weeks to Transformation

You know Vogue's 73 questions? I'm answering them today! I actually don't think I answered all 73 but we got most of them plus a bunch of your great ones! The 73 questions include: What did you do for the first 30 minutes of your day? What's a typical lazy day? What was the last emoji you used? What's it like living on Cape Cod? If it wasn't Cape Cod, where would it be? Who's career do you admire & respect the most? What's the most overused phrase right now? What drives you the most crazy right now? Listen to today's episode for the rest! Plus, my answer to listener questions including: I lack long-term motivation. I am confused why some days I want progression and other days I don't care. Is my WHY too weak? How do I stop mindlessly eating? How can we motivate those we love to lose weight and get healthy? Resources: Get on board for the free e-series about mental & emotional spring cleaning! It kicks off Monday May 6th! The wait list is now open for the Summer 2019 12 Weeks to Transformation! Join the Primal Potential Facebook group! Change Maker Part 1: Awareness You can submit questions and topics for the show here. Follow Elizabeth on Instagram!

Are you keeping yourself from big wins in the areas of your goals because you settle for little wins? Are you taking the perspective of "good enough" or "better than before"? You might be holding yourself back in a big way! I started thinking about this as my Winter 12 WT clients went through their good/better/best challenge and then just a few days later I heard Chris Harder talking about not letting easy money keep you from big money. In today's motivational minisode, we're diving into an honest look at how we hold ourselves back and what we can do to break free from the confines of our comfort zone and small wins. Resources: Hop on the wait list for the Summer 2019 12 Weeks to Transformation Get your copy of Chasing Cupcakes Join the Primal Potential Facebook group Connect with Elizabeth on Instagram

Mental wellness drives physical wellness. Without a strong mental game, it's just a house of cards. You don't want to miss today's episode! I'm interviewing one of the most positive, enthusiastic women I know: Brooke Thomas. When I asked her what she's most passionate about sharing, she told me her incredible story that led her to the realization that mental wellness trumps physical wellness. We dive into strategies for when you feel stuck or burdened by the life you designed. It's a powerful conversation about creating the life you want, slowing down to speed up and not settling for less than what you're capable of. https://primalpotential.com/589/ Connect with Brooke: Follow Brooke on Instagram Connect with Brooke on Facebook Learn more about her Live Out Loud programs Work with Elizabeth Hop on the Wait List for the Summer 2019 12 Weeks to Transformation Follow Elizabeth on Instagram

What is carb sensitivity? How do you know if you're carb sensitive? In today's episode, we're answering listener questions about carbs, sugar addiction, the best foods when you're on a budget and much more! Questions tackled in today's episode include: How can you tell the difference between being sluggish from something you ate and not getting quality sleep. I'm struggling with knowing if I'm getting enough/quality sleep. I've listened to your episode on Identity Journaling but after I answer the questions,I'm not sure where to go with it. What do I do with my answers to the questions? If I take your advice and ask myself, "What is possible?", what do I do with the answer? What I struggle with most, I identify as "sugar addiction". I know that I would be healthier if I never ate refined sugar, but it's a mind game where I feel deprived instead of feeling elated that I'm choosing to do good things for myself. I just don't know how to get out of my own head. I have no willpower. I listen to your podcasts and although they are so good, nothing is helping me. I lose 2-3lbs and then go on a blitz of eating poorly. At 58years old, I don't think anything will help me. How can you tell if you are sensitive to carbs or not? What are the best nutritious foods available for a person currently living pay check to paycheck? Resources for Carb Sensitivity Wired to Eat by Robb Wolf Primal Potential Episode 316 on Wired to Eat Carb Sensitivity Program by Dr. Natasha Turner Primal Potential Q&A 2: What's Your Carb Tolerance Get on the Wait List for the Summer 2019 12 Weeks to Transformation Resources for Eating on a Budget Thrive Market 21 Day Sugar Detox Salmon Cake Recipe Episode 066: Eating Healthy on a Budget Episode 116: 5 Meals Under $1.99 Join the Primal Potential Facebook group! Follow Elizabeth on Instagram https://primalpotential.com/588/

You aren't too busy to take care of yourself or to prioritize your health. Sure, you might be able to tell yourself and others that's the reason you aren't making progress or doing the work, but it doesn't make it true. It's just a convenient story - a permission slip you write yourself for being inconsistent. The reality is - taking great care of yourself increases your bandwidth, it doesn't decrease it. It gives you more energy, more focus, more determination, clarity and efficiency. I love the Zen saying about meditation. "If you don't have time to meditate for an hour each day, meditate for two hours." If you think you're too busy, you need to adjust both your schedule and your perspective! There are so many other elements to this permissive lie and we're exploring them all on today's episode! https://primalpotential.com/587/ A Few Tips If You're "Busy" Stop using "busy" Ask yourself if you're creating a life you love or just keeping yourself busy Are you getting the results you want? Create more space Talk more slowly Think more slowly Move more slowly Meditate Eliminate obligations that you aren't passionate about Resources Join the Primal Potential Facebook group! Watch the 4-Part Change Maker Series Part 1: Awareness Part 2: Alignment Part 3: Advancement Part 4: Adjustment Follow me on Instagram

Get ready to expand your perspective about personal growth! Get ready to get excited about it and more enthusiastic in your pursuit of it! Today, we have Tara Romano on the show! Tara and I met a few months ago and when I saw her Instagram post where she said that personal growth is her drug of choice, I just had to have her on the show. Personal growth is a gift, not a burden. It's something you do FOR yourself, not TO yourself. It's not a sacrifice. In today's episode, we dive into both personal growth, the gift of it and overcoming insecurity and comparison. Some of Tara's personal affirmations include: Interupt the pattern It's not that serious Stop making up so many stories I'm a perfect work in progress I'm a magnet for all I desire My life is perfect as it is and I'm capable of making any changes as I desire All I need is always taken care of. I am safe. Resources: Learn about Tara and her fitness empire, Tone & Tease Follow Tara on Instagram Mark Nepo's The Book of Awakening "The glassblower knows, while in the heat of beginning, any shape is possible. Once hardened, the only way to change is to break." Join the Primal Potential Facebook group! Are you on the wait list for ASCEND?! More details coming soon!