CONSISTENT by Primal Potential

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!!!)

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

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

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

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

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!!!)

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

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: Coconut cream Coconut aminos Coconut oil Butter coffee Himalayan sea salt Coconut butter squeeze packs 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 How To Leave A Rating & Review (thank you!!!)

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

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/

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

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!!!)

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!!!)

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 breakthro

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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: Canada: http://www.physiotherapy.ca/About-Physiotherapy/Find-a-Therapist-Directory USA: http://www.womenshealthapta.org/pt-locator/ UK: http://www.csp.org.uk/your-health/find-physio/physio2u Australian: http://www.physiotherapy.asn.au/APAWCM/Controls/FindaPhysio.aspx New Zealand: http://physiotherapy.org.nz/about-physiotherapy/find-a-physio/

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)