CONSISTENT by Primal Potential

I rarely make blanket recommendations. When I talk about nutrition, I'm quick to say that strategies depend on your goals. When I talk about nutritional improvements, I'm quick to consider someone's baseline. I'm not going to recommend the Golden Rules of Carbs & Fat Loss to someone who is currently eating fast food & candy every day. It would probably be too big a transition for them, right now. I think that almost all change is relative to the individual and their goals. However, there are a small list of changes that I think EVERYONE would benefit from, regardless of their goals and their baseline. In today's episode I'm sharing what those are and why I think they're so important. http://primalpotential.com/337-6-changes-need-make/ Resources: Water & Water Filters FATCO SkinCare Products The Golden Rules of Carbs & Fat Loss Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

I would bet you have someone you admire. Maybe you admire their discipline, work ethic or attitude. I have people like that, too. And if you're like me, you might wish you were more "like them". That you thought like they think, act like they act, or have the magical qualities of discipline and motivation that they have. Been there. Totally get it. But here's what I know: you can change. You can redefine yourself. I went from work-place slacker to hard-driving overachiever. I went from careless spender to disciplined money manager. I went from emotional yo-yo dieter with zero lasting discipline to consistently healthy eater. You can redefine yourself. I am still redefining myself and today I'll tell you how. http://primalpotential.com/336-redefine-yourself/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

Are you battling against yourself? Do you feel like there's this ongoing tug-of-war between your good intentions & your choices? I did a short fast last week and came out with a really clear understanding that I am NOT ever trying to win a fight against myself. The notion that there's an internal battle is just an idea. In today's episode I'm walking you through a strategy to end the battle against yourself and approach moments of temptation by realizing there is no battle and you have one clear objective. http://primalpotential.com/335-battling-against-yourself/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

The market for anti-aging products is exploding. By 2021, it's expected to be a $216 billion dollar industry of lotions, potions, pills, products & procedures. Companies are looking to capitalize on our deep desire to delay the outward signs of aging. I have good news: the single most effective (not to mention affordable) anti-aging strategy is at the end of our fork. I'm not just saying that because I believe in the importance of quality nutrition. It's just true. The foods we eat are the building blocks of our bodies. Nothing will influence how well (or poorly) we age than the foods we eat. In today's episode we're talking about the most effective anti-aging nutrition strategies you can start implementing today. http://primalpotential.com/334-anti-aging-nutrition/ Resources: 3 Stages of Carbohydrate Intolerance FATCO SkinCare Products The Golden Rules of Carbs & Fat Loss Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

We are almost halfway through 2017. It's time for your midterm gut check. How are things going? What is working? In what ways are you contributing to your results or your lack of results? Do not let another day go by without taking the initiative and being proactive in the achievement of your goals. This short episode will help you assess what's going right, what's going wrong and help you get fired up to take full advantage of every day. Let's go! http://primalpotential.com/333-midterm-gut-check/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

It's time for an attitude adjustment. The pursuit of fat loss or fitness is not a competition. You aren't competing against your friends and you aren't working out to "win" - the comparison trap will screw you up & mess with your head. Last week I was reminded of this lesson after struggling during a workout. I was frustrated that I finished last until my good friend Nathan reminded me that I'm not competing: I'm training. The same is true of fat loss. You aren't competing against your friends. You don't need to beat them in order win. You aren't "behind them" if they are progressing more quickly than you are. In today's episode I'm serving up an attitude adjustment about training, competing, comparison and working on weaknesses. Don't miss it! http://primalpotential.com/332-attitude-adjustment/ Resources: Year of Push 2.18 I'm Not Competing 074: CrossFit & Weight Loss Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

There is way too much confusion about carbohydrates. Too many people lump them all in the same category and act as if grams of carbs or calories are the only relevant factor. That's not the case. Others act as if all carbs are "bad" - also not the case. Some suggest that carbs are essential and even when pursuing fat loss we should consume multiple servings of quality carbs each day - that is untrue for most people. Some people suggest that your metabolism works like an accounting system and we need to consume carbs in the morning if we wish to burn them off. That reflects a fundamental misunderstanding about metabolism and macronutrient utilization. While it can be frustrating to hear conflicting opinions, I have some good news: Carb strategies for sustainable fat loss are not complex or difficult Your body will never lie about works & feels best for you In today's episode we're clearing up the confusion and reviewing carbohydrate metabolism & storage for those seeking any degree of fat loss. http://primalpotential.com/331-carbs-and-fat-loss/ Resources: Carb Strategies for Fat Loss - E-Course Why Calorie Counting Doesn't Work Carb Timing Carb Tolerance 3 Stages of Carbohydrate Intolerance The Golden Rules of Carbs & Fat Loss Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

We don't make progress because we give up, give in, delay and make excuses when things get hard. Here's the problem: change feels hardest right before you break through to it becoming easier. It's easy to start. It's easy to do the work when it's new & you're feeling motivated. If we don't master overcoming inertia - pushing through when it feels hard & we want to quit - we'll remain in the cycle of starting without ever reaching our goals or finding our true potential. In today's episode we will break down this idea of inertia, talk about how to push through it and demonstrate how things are so much more challenging in our own minds than in the reality of effort, practice & consistency. http://primalpotential.com/330-overcoming-inertia/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

Today is the day. We are making a strong case against counting calories. I understand it's easy. I understand it's been "all the rage" for decades. I also understand it doesn't work. As Mark Sisson says, the calories in/calories out model is overly simple & dangerously ineffective. Fortunately, there is a strategy that is both more effective and more accurate. I hope you'll keep an open & curious mind as we make this compelling case against counting calories! http://primalpotential.com/329-against-counting-calories/ Resources: Why Calorie Counting Doesn't Work Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

When you're trying to eat healthier, lose weight or get fit, vacation can be a stressful thing. Lots of my clients struggle to balance vacation & their goals. You want to enjoy vacation and you don't want to feel like you're missing out, but you also don't want to throw caution to the wind and go overboard. Where's the middle? We're gonna find it in today's episode! It's not about deprivation but it's also not about having a free-for-all. Let's chat about it. http://primalpotential.com/328-vacation-goals/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

Are vitamins and supplements worth it? Are they important? Do they make a difference? And how do you know which ones are good and which ones aren't? Rarely does a day go by when I don't get some variation of these questions. I've been on both sides of this conversation. Prior to starting Primal Potential I worked for a dietary supplement company and worked to both formulate & market protein powders, vitamins, minerals and other products. I've also been a confused consumer, desperate to get healthy and eager to take any potion or product that would help. Hopefully I'll simplify this discussion dramatically in today's episode! If you've got a million questions about supplements or a cabinet full of them, today is for you! http://primalpotential.com/327-vitamins-supplements-shakes/ Resources: Episode 055: Probiotics for Fat Loss & Health The Truth About Omega 3s Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List

Tough love alert! The #1 most valuable, high impact thing you can do to improve your body & your health is improve your mindset. I can't tell you how much people dismiss this truth and instead only want to focus on diet & exercise strategy. Guys, our minds create our lives. Our thoughts drive our decisions. When you improve your mind, you make every other change in life exponentially easier. In today's episode I'm sharing a few things, mindset related, that really hit me hard this week because I want you to accept this reality: If you want to change your body or your health, change your mind. It changes everything. http://primalpotential.com/326-blow-your-mind/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)

Dietary fat can be your best friend in health & fat loss or your worst enemy. Today's we're exploring which fats to avoid & why. I certainly had a ton of misconceptions about healthy & unhealthy fats for a long time. I thought that unsaturated fats were ideal and vegetable oils were perfectly healthy. I thought that butter & saturated fats were best avoided. I've done a ton of episodes on dietary fat (many are linked below under "Resources") but today we're focusing on which fats to avoid. Don't miss the convo! http://primalpotential.com/325-dietary-fats-to-avoid/ Resources: 124: Fat Loss Basics - Dietary Fat 075: How Much Fat Is Too Much 006: Eat More Fat Q&A 7: Cholesterol Is Not The Culprit 053: Soy Story - Soy's Impact on Fat Loss 031: The Truth About Omega 3s Perfecting Paleo Eat the Yolks Summer Fat Loss Fast Track Wait List Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)

I am a simple girl. I think health & fat loss isn't complicated. It's not easy, but it's also not complicated. Today I want to talk to you about the simple path to fat loss. We know the simple things to do, we just don't do them consistently. And then, we get distracted by all the complicated tips and tricks and tactics that make companies billions of dollars every year. We bail on those strategies, bury our heads in ice cream and Doritos and then go back to searching. If we could commit to keeping it simple and staying consistent with one simple adjustment at a time, we'd see how uncomplicated health and fat loss can be. http://primalpotential.com/324-simple-path-fat-loss/ Resources: Summer Fat Loss Fast Track Wait List My #1 Fat Loss Recommendation How To Track Without Counting Calories Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)

Lots of people want to know how much they should eat. When it comes to protein, fat & carbs, everyone wants to know: how much should you eat? How much is too much? What is the target you should look to hit? In fact, a google search of "how much protein should I eat" or the same question related to fat or carbs will yield millions of results & opinions. Today, I'm tackling that question and providing tools to help you find your own answers. The biggest take away of the episode is this: stop looking for someone else's answers and start consistently doing the work to create your own. In today's show I'll be helping you find and create your own answers so you can stop relying on everyone else's opinion. http://primalpotential.com/323-how-much-should-you-eat/ Resources: Summer Fat Loss Fast Track Wait List My #1 Fat Loss Recommendation How To Track Without Counting Calories Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)

Here's what I think: the expectancy effect, when applied, can change your life. Lately I've been getting a lot of emails from people who are struggling. Their emails say things like, "I can't get motivated" or "I do alright for a couple days but then I blow it" and "my weekends are out of control". All of these emails have one thing in common: low expectations. There is a behavioral theory called the expectancy effect. It has been studied, scientifically, in depth. It basically says this: Low expectations deliver low performance. Higher expectations deliver higher performance. If you aren't satisfied with your performance, check your expectations. You are likely forecasting failure, frustration or inconsistency. We don't just do this with ourselves - we do it with colleagues, children, romantic partners and strangers on the street. Leverage the expectancy effect & you can change your life! http://primalpotential.com/322-the-expectancy-effect/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)

Are you settling for "good enough" or not making further progress because you are "better than before"? This is something I see all the time when people make progress. Maybe they lose weight, improve their health or start making better choices. They haven't reached their goal, but their effort drops off because they begin to justify excuses & indulgences based on the improvements they've made so far. That's a red flag. By all means, celebrate your progress and improvements but don't ever use them as reasons or rationale for making choices that prevent you from making progress. http://primalpotential.com/321-are-you-settling/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)

What if, instead of pursuing health as the path to happiness, we pursue happiness as the path to health? What if we decide that we aren't going to fight against ourselves anymore but rather be militantly on our own side? You cannot hate your way to a body you love. You cannot sustain a battle against yourself. I want you to joyfully pursue a life you love instead of trying to escape the only one you'll ever have. http://primalpotential.com/320-path-to-health/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)

I was on the phone with a client-friend the other day. We were chatting about her goals and what changes she needs to make in order to feel better about her life & her progress. She said, "I need to stop telling myself that everything is a special occasion". What she meant was, "I need to stop making everything special also mean overindulging and/or drinking". And that's different. It's not about telling yourself "Hey! Not everything is a special occasion!" It's about practicing a new belief system: more food doesn't make an event more special. In fact, if often takes away more than it adds! Don't miss today's short episode! http://primalpotential.com/319-not-more-special/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers HeadSpace Tara Brach

You are where you are because of how you think. We're all very quick to focus on behavioral changes we want, but all behavior, all choices, are driven by thoughts. If you want to behave differently, if you want to choose differently, you've got to focus on thinking differently. Today's short podcast episode will help you do just that! http://primalpotential.com/318-think-differently/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers

If you keep turning to food, despite your goals to lose weight or get healthy, it's time to consider: what are you REALLY hungry for? I've said for years that transformation is far more about tackling WHY we eat and not as much about WHAT we eat. In fact, that's why I created Breaking Barriers. But today we're diving deeper into what is often missing: lack of connection & relationship with yourself (first and foremost) and also with others. http://primalpotential.com/317-what-are-you-really-hungry-for/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Wired To Eat

Just a couple weeks ago, Robb Wolf, a leading Paleo health expert, released his new book, Wired to Eat. I loved it. Today I'm sharing my primary takeaways from the book with you. One of the things I loved the most is that Wolf acknowledges we can't approach food from a one-size-fits-all standpoint. We all have different tolerances & sensitivities and he uses this book to help you identify what does, and doesn't, work for you. What I loved even more than that is his focus on non-food factors that significantly influence our metabolism, body fat, appetite and overall health like sleep, light exposure, stress and loving relationships. I think the book is a powerful one and I hope you enjoy the takeaways I'm sharing in today's episode! http://primalpotential.com/316-wired-to-eat/ Resources: 017 - Sleep for Fat Loss Hyperpalatability - Is Fake Flavor Making You Fat Part 1 Is Fake Flavor Making You Fat Part 2 Probiotics & Your Microbiome Wired To Eat

Today you'll meet one of my male clients as he shares the hard work he did to set his ego aside and pursue growth beyond his comfort zone. He joined the Fat Loss Fast Track once he decided to stop focusing on what was wrong & all his past failures. He wasn't comfortable with the idea of journaling or taking a look at his emotional eating patterns but he did it anyway. He realized he had been quite comfortable in his patterns but deeply unhappy. He made the choice to get uncomfortable so he could become happy. His story is a powerful one. Don't miss it! I have no doubt that he can encourage you to find growth beyond your comfort zone. http://primalpotential.com/315-beyond-your-comfort-zone/ Resources: Ready to join the Fat Loss Fast Track? Breaking Barriers - Overcome Emotional Eating & Self-Limiting Beliefs

One of the first questions I ask people when they get on the free Primal Potential VIP email list is "What are you struggling with & how can I help?" Recently, a common answer has been, "How can I stop bingeing?" However you define binge eating or simply eating to a point of regret & frustration, today I'm sharing 3.5 strategies (yup, there's a half strategy in there) to help you improve your food behaviors and take more control. http://primalpotential.com/314-stop-bingeing/ Resources: Ready to join the Fat Loss Fast Track? 148: Inside A Binge 197: Overeating & Your Metabolism 151: How To Stop Overeating

The other night I hosted a live webinar. I focused on why most of us fail. It's not about food. It's not about exercise. We're projecting our past choices, experiences & disappointments onto our present & future behavior. We are in our own way. We are limiting our potential based on our pasts. I want to help you overcome limiting beliefs, see doubt & fear as a lie and plow forward creating a life you love. http://primalpotential.com/313-overcome-limiting-beliefs/ I also talk in today's episode about the Spring Fat Loss Fast Track, which kicks off on Sunday April 2nd. You can register here. If you want to watch the full webinar with pictures and slides, click here. Resources: Ready to join the Fat Loss Fast Track?

Guys, I had a fat loss breakthrough. I've shared that 2017 is my a push year for my fat loss goals and I was totally dialed in with food & fitness. Unfortunately, I was overlooking a few critical factors that could make or break my success. I believe strongly that understanding & optimizing blood sugar and insulin is critical for lasting fat loss. I have been so focused on eating and working out in a way that does so. However, I hadn't considered how non-food factors might be impacting my blood sugar. In today's episode, I'm sharing my fat loss breakthrough and what I'll be doing to understand how stress, sleep, workouts and food sensitivities are impacting my blood sugar and insulin responses. Resources: Ready to join the Fat Loss Fast Track? Episode 058 - Fat Loss & The Insulin Effect Episode 195 - The Golden Rules of Carbs & Fat Loss Episode 170 - Improve Your Carb Tolerance Episode 121 - Fat Loss Basics Part 1 - Calories & Hormones E-Course - Carb Strategies for Sustainable Fat Loss

Today's episode will show you how you how to increase your potential. Today. It will explain how you can crack your whole world wide open and you don't have to wait to do so. I've had an interesting series of experiences lately that have opened my eyes to how I hold myself back in completely unnecessary ways, based on fear & assumptions. If you want to instantly increase your possibilities & potential, don't miss today's episode! http://primalpotential.com/311-how-to-increase-your-potential/ Resources: Ready to join the Fat Loss Fast Track? The table story on the blog - how I made myself proud (and you can, too) Check out the new Daily Motivations Podcast here.

I am as surprised to write this as you might be to read this: I just completed a 5-day fast. Essentially, for 5 days, I had nothing but water and coffee. During the first full 24 hours I had a couple of very low sugar kombuchas but yeah...crazy, right? In episodes 300 and 307 I talked about why I did it and why I feel strongly that it's dramatically different (emotionally & metabolically) from a crash diet but today I want to share the experience and talk about the primary lessons I learned from this 5 day fast and how I think it will influence my diet & mindset moving forward. Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

The other day, while dealing with multiple airport delays, I realized I have a super power. I believe this super power is what is largely responsible for me not ditching all healthy habits I fought so hard to build when my life got turned upside down with health & personal issues. That super power is a work in progress but it is changing my life more and more every day. In today's episode I'm sharing with you the power of being non-reactive as a way to improve your choices and become a happier, healthier, more stable person. http://primalpotential.com/309-be-less-reactive/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

What is holding you back? Is it confusion? Circumstances? Frustration? Lack of clarity on what you could or should be doing? Fear of failure? Today I'm talking about the most common things holding people back & how you can break through each one - today. http://primalpotential.com/308-what-is-holding-you-back/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? 284: The Year Of You Check out the new Daily Motivations Podcast here.

In episode 300, I announced an upcoming extended fast & talked about the hormonal & metabolic science behind fasting. Today, I'm tackling your questions and comments to help you determine if fasting is right for you & what type of fast makes the most sense. http://primalpotential.com/307-fasting-right-for-you/ If you want to learn more about fasting, don't miss this episode and also check out The Complete Guide to Fasting by Jimmy Moore & Dr. Jason Fung as well as all the resources below! If you want to join us (or just cyber-stalk our week long fast), click the button below to get on our email list. We also have a private Facebook group! Resources: The Complete Guide to Fasting On Air With Ella Episode 090 - Fasting with Jimmy Moore On Air With Ella Episode 093 - Fasting Prep & QA Part 1 On Air With Ella Episode 093 - Fasting Part 2 Is Fasting Right For Me - Quick Guide Our Personal Fasting Plan Primal Potential on Fasting - Episode 037 Understanding Insulin

I love everything about this episode! Today I'm sharing a conversation I had with one of my Fat Loss Fast Track veterans about getting back to a period of progress after a lull or setback. We chat about specific tactics and strategies to bounce back and create momentum when you don't feel like you're in a great place. We chat about food drama, hunger, and creating motivation. This episode is packed full of real talk & practical strategies - don't miss it! http://primalpotential.com/306-getting-back-place-progress/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? 284: The Year Of You 300: Extended Fasting - Myths & Facts Check out the new Daily Motivations Podcast here.

In today's episode I want to talk to you as if you were one of my coaching clients. I want to help YOU create YOUR fat loss foundation. Today is all about learning to not get distracted by other peoples' journeys or strategies and instead focusing on your own work. Do you know which basic habits drive results for you? Are you consistent with them? Those are the only two questions that matter for most people. Once you've consistently mastered the basics habits that drive results for you, then & only then move on to intensity or advanced strategies. And no matter where you are on your journey, keep your eyes on your own work! http://primalpotential.com/305-creating-fat-loss-foundation/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Journaling - #1 Fat Loss Strategy What Makes Breakfast A Fat Burning Meal Breakfast Q&A 115 Fasting Versus Fed Check out the new Daily Motivations Podcast here.

Ready for a little fire this morning? I want to help you crush your comfort zone. I've shared that I'm taking steps each day to make myself uncomfortable for the sake of growth and moving to the next level & I want to help you do the same. In today's minisode I share my perspective that discomfort needs to be the starting line, not the finish line. I challenge you to find your limits by doing things that make you uncomfortable. If discomfort, fear, judgement or embarrassment are the price of admission to my very best life, I'm willing to pay. Today. I hope you are too. http://primalpotential.com/304-crush-comfort-zone/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

We all want consistent results. Of course we do! Unfortunately, we often invest more energy in hoping for outcomes than in maximizing our effort & consistency. In today's episode, I'm sharing a conversation with one of my Fat Loss Fast Track clients where we talk about effort versus outcomes. When I asked her what she wanted, she said she wanted more consistent results. I quickly redirected her to a focus on consistency in her effort and the application of what she knows. While she agreed with me, she also shared that she forgets. Day to day, she forgets to redirect her focus from outcomes to effort. Fair point! We took the conversation to how she can keep effort & consistency in the forefront of her mind. We also have a great conversation about getting bored with food, feeling guilty when you indulge and living a to-do list instead of living a life. This is a powerful, jam-packed, practical episode! Don't miss it! http://primalpotential.com/303-effort-versus-outcome/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

The other day I sent out an email explaining how I have declared 2017 a year of "push" towards my physical goals. In less than 24 hours I received over 700 responses to that email and most of you were inspired to push in your own lives. Many people had questions about patience versus surrender - about how to know if you're copping out and making excuses or if you really need to be patient for a season. I've decided to address all your questions and comments in today's episode, especially things like how to know if you should be in a period of push or patience? When do you push? Towards what? And how? I'll also address the one (so far) negative response that came in from the email. I can't thank you guys enough for all the love, support and encouragement. I can't wait to share my journey with you! http://primalpotential.com/302-push-or-patience/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

Today we're tackling "the gap" - the space between where you are and where you want to be or between what you intend to do and what you actually do. In that gap are your excuses. This is a bit of a workshop episode on eliminating excuses. Once you do that, you close the gap between your ideal and your reality. It's time to stop accepting and believing your excuses. It's time to eliminate them. http://primalpotential.com/301-workshop-eliminating-excuses/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

Get ready for some serious myth-busting today! Is it true that you should eat every few hours to keep your metabolism from slowing down? If you fast, are you setting yourself up to lose muscle? On today's episode we're tackling those questions and announcing a special Primal Potential & On Air with Ella adventure! We'll be talking about fasting, extended fasting and the health & hormonal response created by extended fasting protocols. AND, we'll be inviting you on a special fasting adventure with us! http://primalpotential.com/300-extended-fasting/ Extended Fasting Tune in to hear Ella & Elizabeth discuss the following: concerns about crash dieting the physiological response to fasting who should not fast who might want to consider an extended fast anti-aging benefits of fasting body composition impact of fasting our upcoming fasting adventure Resources: The Complete Guide to Fasting On Air With Ella Episode 090 - Fasting with Jimmy Moore On Air With Ella Episode 093 - Fasting Prep & QA Part 1 On Air With Ella Episode 093 - Fasting Part 2 Is Fasting Right For Me - Quick Guide Primal Potential on Fasting - Episode 037 Understanding Insulin

Have you ever felt like you either enjoy the full spectrum of food or you're missing out? That it's either one or the other and there's no middle ground? I've been there! But enjoying food without regret is absolutely possible! Today I'm sharing a conversation with one of my clients who is learning to do just that. She comes from an Italian family where food & drink was not just fuel but a way of life! Plus, she owns a bar so she's around food & drinks pretty much all day! Not only has she lost 30 pounds, she's teaching herself how to enjoy food, life, alcohol and still feel great about herself and her goals. Don't miss her story! http://primalpotential.com/299-enjoying-food-without-regret/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

Many of us spend an absurd amount of time thinking. We want to understand our behavior. We want to craft a perfect plan. We ask a million questions about our choices, decisions and lack of motivation. It's time to turn thinking into doing so we can use our precious energy in a way that gets results. Todays episode is just that: how to turn thinking into doing. Let's go! http://primalpotential.com/298-turn-thinking-into-doing/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

I'm pumped for today's episode! I'm sharing a coaching conversation I had with one of my Fat Loss Fast Track clients and we're covering everything from parenting to perspective and her progress in creating a sustainable anti-diet approach to fat loss. I think there's a lot you can relate to her in her story - she's a working mom & wife who has struggled with her weight for decades. She has lost weight and put it all back on, but she's made a shift in her approach to health & food. We have a really candid conversation about stress, setting an example, and not manufacturing drama by engaging in problems that aren't hers to bear. I'm super grateful that she was willing to share this story with all of you and I know it will be a great encouragement and challenge to each of you! http://primalpotential.com/297-parenting-perspective-progress/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

One of the fastest ways to accelerate your progress & increase your results is by training your brain to focus more consistently on what you want most instead of on what you want now. This is the key to becoming stronger than your temptations & excuses. In today's episode I'll talk about a 5-minute daily exercise to help you train your brain and I'll share a snippet of a conversation I recently had with a client on this topic. Don't miss it! http://primalpotential.com/296-training-your-brain/

Whether or not you've ever heard of billionaire business tycoon Ray Dalio, you can absolutely learn from his philosophies on life & success. In 2010 he published his own principles & operating systems for wealth, happiness and goal achievement. In today's episode we're mining the billion dollar life lessons contained within. Without exception, these principles are game changers! If you're goal is health, fitness, fat loss, financial or anything in between, you won't want to miss today's episode! http://primalpotential.com/295-life-lessons-from-ray-dalio/ Resources: Principles by Ray Dalio Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

The other day I was in the middle of a hard workout and I thought of a lesson I learned from one of my past trainers (and great friend), Nathan Keil. See, I used to use the transition from one exercise to another as a build in pause or rest. Whether it was 5 seconds or a minute, it was a built-in rest. One day, during a particularly intense workout, Nathan said, "go immediately to the first rep of the next movement. No rest. No pause. Get to the next rep as fast as possible". Even if I just did one rep of the next thing, the point was to break the habit of that pause. After my workout, I realized just how applicable this is to life. Let's say you eat something you wish you hadn't or don't feel too proud of. Isn't it so common to hem and haw about how to get back on track? How to bounce back? We use the transition as pause. We overthink and overcomplicate. What if we just got to the next great choice as fast as possible? No thinking, no planning, no strategizing. Just get to the next great choice as fast as possible. Don't miss today's short episode to figure out how you can bounce back faster and take your performance to the next level. http://primalpotential.com/294-how-to-bounce-back/ Resources: Create Your Bounce Back Strategy Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

I think we can all relate to periods of focus & determination as well as periods of avoidance and not doing the work. The transition between those two periods begins with drifting. It might start as a slow drift but we gradually turn our attention away from our focus & our goals. So how do you stop drifting? Even when you aren't enthusiastically doing the work, how can you avoid the drift that precedes a period of avoidance? Don't miss today's episode to learn more about how YOU drift and how you can learn to stay! "Those who stay will become champions" http://primalpotential.com/293-how-to-stop-drifting/ Resources: Siddhartha by Herman Hesse Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

In today's podcast I pose a question for you to consider: how are you complicit in your problem? How are you complicit in creating the conditions of your life that you say you don't want? We're so quick to point to the things we're doing to make positive changes and we're even quicker to identify how external circumstances hold us back. But what's your part? Today I'll be diving into this question and also challenging you to flip the script and identify ways you can be complicit in creating the circumstances and accomplishments you DO want. http://primalpotential.com/292-how-are-you-complicit-in-your-problem/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

I know that many of you don't have the support of your family & friends as it relates to your health or weight loss goals. I've been getting an increasing number of emails from folks looking for ways to address family & friends who don't support their goals. Recently in one of my Fat Loss Fast Track groups there was a conversation about spouses who bring home tempting foods on a regular basis. Should you try to gain their support? What if you can't? In today's episode we're talking about how to crush your goals even when you don't have the support of your family & friends. Don't miss it! http://primalpotential.com/291-family-friends-dont-support-goals/ Resources: The Obstacle Is The Way by Ryan Holiday Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

Is breakfast the most important meal of the day? Is there such a thing as a fat loss breakfast? Are there certain foods that turn off your fat burning potential? Do I have to eat breakfast? If I put lemon in my water will I stop burning fat? For how long should breakfast hold me over? We're answering all these questions and more on today's podcast! Don't miss it! If you want more resources on breakfast and fat loss, check out the links below. http://primalpotential.com/290-fat-loss-breakfast/ Resources: Q&A 6 How To Make Breakfast A Fat Burning Meal Episode 115: Breakfast Recipes & QA Carbohydrate Tolerance Stages of Carbohydrate Intolerance What Is Bulletproof Coffee? Dos and Don'ts of Bulletproof Coffee Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

Today I'm answering your questions on emotional eating. This is one of the biggest barriers to progress. It's not that we don't know what to eat to reach our goals, it's that in moments of emotion or stress, we act as though we don't care. We certainly DO care, and overeating or overindulging creates more emotion, stress and frustration. If there is an area where you struggle, don't miss today's episode! If you are ready to stop feeling limited by your emotional pain but need help breaking through and taking action, please check out Breaking Barriers! http://primalpotential.com/289-qa-on-emotional-eating/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.

Life is hard. Emotional pain from loss, stress, fear or heartbreak can be overwhelming. It can also be the reason we don't take care of ourselves or prioritize our goals. In today's episode I'm talking about perspectives and strategies that will help you make progress through emotional pain. If you struggle with emotion, sadness or fear, don't miss this episode. If you are ready to stop feeling limited by your emotional pain but need help breaking through and taking action, please check out Breaking Barriers! http://primalpotential.com/288-progress-through-emotional-pain/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.