CONSISTENT by Primal Potential

Do you know what you really want? I used to be incredibly frustrated with myself & confused: I desperately wanted to lose weight but I wasn't doing the work. How could I want something so bad yet continuously make choices which sabotaged that desire? I figured it out: I didn't really understand what I wanted & why. Today we're talking about values and principles because I strongly believe this is required work if we want consistency & progress. This is one of my Fat Loss Fast Track veteran webinars where I challenged them to establish their values and principles and showed them how we experience tension & frustration when we aren't thinking or acting in alignment with what we want most. Values & Principles Today I'm sharing one of my webinars from my Fat Loss Fast Track veterans group. I hope you love it! Definitely take a listen! Are these things aligned: What you want What you say What you think What you do Your values are what is most important to you. Your principles link your values to action.

Let's stop justifying indulgences. Let's stop talking ourselves into treats when we want our goals more. Today, I'll tell you how! You don't have to justify brussels sprouts or chicken, so why do you feel like you need to justify treats? Beyond that, is the way you're justifying them even true? Are you being honest with yourself with your justifications? In today's episode I'm talking about HOW you can stop justifying and start owning your choices, whether they're aligned with your goals or not. http://primalpotential.com/251-justifying-indulgences/

There are so many things competing for your focus. It's easy to feel overwhelmed and like the deck is stacked against you. It's easy to focus on what you can't do. Maybe your schedule isn't conducive to the changes you want to make. Maybe your spouse isn't supportive. Maybe you're overwhelmed. Maybe you have a long history of giving up on yourself and you struggle with belief. I get it. Those are all very real. But, focusing on those things don't help you and focusing on those things isn't your only option. In today's motivational minisode, I'm challenging you to focus on this: what you can do. What you are willing to do. What step you can take. What options you do have. What progress you're ready to make. Do not miss this powerful motivational minisode! http://primalpotential.com/250-motivational-minisode-focus/

Today is about ending excuses, especially that tried & true excuse of, "I'll start tomorrow". Here's the reality: it doesn't matter how motivated you are, it doesn't matter how great your plan is or how much you want it if you are in the habit of talking yourself into delay, deferral or excuses. Instead of focusing on what to eat, when to eat or the latest, greatest diet, I encourage you to look at the ways you talk yourself into not doing the work, and focus on overcoming those limitations. We're doing that together in today's episode. Don't miss it! http://primalpotential.com/249-ending-excuses Ending Excuses: "I'll Start Tomorrow" Yes, tomorrow exists. However, it has nothing to do with what you can do today. When we put off our plans, when we defer our goals to tomorrow, it's just a way of making ourselves feel better about not doing the work. We don't want to say "I'm not going to eat healthy" so instead we say "I'll do it tomorrow". What you can do tomorrow doesn't have anything to do with what you can & should do today. When you defer the work until tomorrow, you reinforce a pattern of delay. The more you use that excuse, the more likely you are to continue to use it. Become increasingly aware of when you're avoiding taking action. Replace thoughts of what you pledge to do tomorrow with reminders of what you're capable of now. Tell yourself, "I'm a person of today. Right in front of me is an opportunity to make progress and I won't pass it up." Do not delay until tomorrow what can be done today. Nothing will ever be attempted if all possible objections must first be overcome." — Samuel Johnson If you look for an objection or reason to delay, there will always be one. Stop searching for excuses and start looking for opportunities to act. Resources: Breaking Barriers: How To Overcome Emotional Eating & Self-Limiting Beliefs Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

The other day I asked my Fat Loss Fast Track veterans (folks who have been through more than one Fat Loss Fast Track with me) where they feel strong in their fat loss journey and where they don't feel so strong. One of the most common areas of struggle was evenings. Nighttime choices. The choices made after work and during/after dinner. I don't think they're alone in that struggle. Are evenings hard for you? They used to be my biggest area of struggle, for many reasons, and today we're talking about how to improve your evening eating habits and get to a point where you feel confident in and proud of your nighttime choices. http://primalpotential.com/248-improve-evening-eating-habits/ How To Improve Evening Eating Habits There are many reasons for the evening struggle. Unfortunately, we tend to focus on what's wrong with the evenings instead of focusing on how we can make improvements. Think about it, it makes sense that evenings are hard. We tend to be more tired in the evening and have more energy in the morning There's more downtime in the evening. Most snacking happens during down time & screen time and there's less of it in the morning We're great at "beginning" - we've started countless diets and beginnings start in the morning, for most of us, so we are just more practiced at improving our first choices of the day than we are improving our last choices of the day. We aren't unskilled, we're unpracticed. We tend to have less structure in the evenings than we do in the AM We haven't built up trust and follow through But we have power. We have opportunity. In today's episode I'm sharing several strategies that will show you how to improve evening eating habits, build confidence, accelerate your progress and get results. Definitely listen to the whole episode! Lots of great strategies in there, including: Change your attitude - stop arguing for your limitations and focusing on how hard nights are. Instead, focus on what you can do to make improvements today Practice building back trust in small & large ways (this can be practiced throughout the day by doing what you say you'll do instead of negotiating with yourself) Focus on improvements - instead of being a Debbie Downer and judging yourself for suboptimal choices, look for the improvement. Choose what represents even a marginal improvement for you Finish strong. No matter what happens, decide that you'll finish each day strong, even if it's the last 10 minutes of the day Resources: Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Totally random episode here! So random it doesn't even get a number or official show notes! Take a listen to this short episode I recorded while pacing in my living room with my new thoughts on all or nothing thinking and what yoga taught me about the on/off approach to nutrition & fitness.

I'm sure you've heard that comparison is the thief of joy yet most of us manufacture insecurity & shame by comparing ourselves to others. In today's episode we're talking about why it's so important to keep your eyes on your own work but also HOW to do it. It seems like we almost automatically compare ourselves to others. Plus, when we stop comparing and pay attention to ourselves, we are often confronted by negative thinking & judgement. http://primalpotential.com/eyes-on-your-own-work/ Eyes On Your Own Work (And How To Stop Comparing) In today's episode, I explain the dangers of comparing yourself to other people. Frankly, they have NOTHING to do with you and your journey. See, when we focus our attention on other people, we can't be focused on ourselves and the opportunities in front of us to grow, improve and take action. The only journey that matters is your journey. Any time or energy spent on someone else's journey is time wasted. One of the reasons we focus on others is because we aren't comfortable focusing on ourselves. When we focus on ourselves and our journey, we often face negativity, shame and judgement. It feels far more comfortable to judge others than to judge ourselves and face our own challenges. First, it's dangerous to look away from your own journey. Second, if you change your attitude about yourself & your journey, you will dramatically change your trajectory. You must keep your eyes on your own work and you must improve your perspective about your journey. Don't miss today's episode for HOW to change your perspective on your journey. Resources: I get lots of questions about the coconut butter I eat & where to get it. Here's the brand I buy. The first 3 episodes reflecting on lessons learned about life & fat loss through yoga can be found here, here and here. Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

If you feel stuck, frustrated, confused or like you aren't seeing the progress you want, don't miss these 5 dietary changes for faster results. The key to today's episode lies in not seeking new information but in measuring your own consistent implementation of what you already know but aren't yet doing. http://primalpotential.com/246-5-dietary-changes-for-faster-results/ 5 Dietary Changes For Faster Results Often, we sift through information evaluating what we know instead of what we're consistently doing. If we know something already, we gloss over it, whether we're consistently doing it or not. Today that stops. As you listen to these 5 dietary changes for faster results, I don't want you thinking of what you know or what you don't, I want you evaluating what you're doing consistently and what you're not. As you hear each strategy, ask yourself the following questions: Am I doing this? Am I doing it consistently? Is there room for improvement? How will I implement those improvements today? How can I practice consistency with that improvement? While there are dozens of dietary changes you could make to accelerate your fat loss progress or improve your body composition, today we're talking about the following: Stay off the hot mess express blood sugar roller coaster (especially in the morning) Slow down on the sweets (the more sweet you eat, the more sweet you crave - this is true whether it's a "healthy" sweet or not) Dial back on dairy (for more on dairy and fat loss, listen to episode 25 and 128) Limit labels - how much of the food you consume has a nutrition facts label and added ingredients? Do an inventory of the % of your intake that comes from something with a label and strive for an improvement. Eat more foods that have no label and eat fewer foods with labels. Stop snacking - snacking is often out of boredom/habit or because your meals aren't satisfying you for long enough. Either improve the composition of your meals so they satisfy you for longer (adding more non-starchy veggies, protein or whole-food fats) or increase awareness of when you're eating when not hungry. Resources Q&A 6: How To Make Breakfast A Fat Burning Meal Episode 115: More on Breakfast Fat Loss Friendly Lunches Fat Loss Friendly Snacks Episode 007: Carb Timing Episode 025: Pros & Cons of Dairy Episode 128: Is Dairy Slowing Your Progress E-Course: Carb Strategies for Sustainable Fat Loss Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

I don't know about you, but I used to think that people who reached their goals simply had something I didn't have. They had more motivation. More self-discipline. Better genes. Whatever they had that made them successful, I just didn't have it. I was wrong. And if you think that way, you are too. In today's episode, I want to talk about how successful people think. I want to look at how successful people respond to things that might be a real challenge to you - temptation, setbacks, frustrations - so that you can stop letting those things stop you. Today is about figuring out how to turn your stop signs into starting lines. http://primalpotential.com/245-how-successful-people-think/ How Successful People Think There are two ways to approach your choices: You can blame them on other people and circumstances outside your control (work, time, etc) You can acknowledge that you are totally in control of every choice you make How successful people think: No matter what happens around them, they acknowledge that they are in control of what they choose and how they think Everyone faces temptation. Whether the temptation is to hit the snooze button, skip your workout, grab a biscuit at the drive through or have the second glass of wine, we all have temptations. When you "zoom in" on the temptation, locking in like a laser beam on whatever tempts you, you're less likely to overcome it. How successful people think: They "zoom out" when facing temptation. They see that there are two things - what they want most & what they want now. They ask an answer the question, "If I say yes to this, what am I saying no to?" Everyone encounters setbacks. Things don't go according to plan. You drop the ball. You don't get the results you want. If you focus on the setback, and you harp on what went wrong and how you've failed, you're bound to feel defeated and far less likely to make progress & overcome it. How successful people think: They look for the lesson. Instead of settling for the setback, they're seeking a solution. They don't focus on what went wrong but rather they look for the next right move. Remember that if you aren't getting the results you want, add more effort. You will get out of life what you put into it. Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Life can be very hard. Many of deal with far too many negative emotions. We get frustrated, we feel lonely, overwhelmed, angry, sad. We focus on fear of the future and shame around the past. Instead of helping you improve your responses to negative emotions, today's episode will help you overcome negative emotion. Yup, put it behind you. Let it go. Because honestly, the ROI (return on investment) of letting go of this negativity is far greater than the ROI of practicing a better reaction to it. If you found this episode helpful, I think you'll really enjoy my self-guided e-course, Breaking Barriers, which is all about overcoming emotional eating, negativity & self-limiting beliefs. http://primalpotential.com/244-overcome-negative-emotion/

Let's get back to the basics of metabolism to help you figure out why you aren't losing weight and what you can do about it! I recently shared with you guys that episode 240 was one of my favorites - we were talking about how your body allows or disallows fat burning and what you can do to control this cellular & hormonal signaling. Understanding these concepts is really the key to figuring out why you aren't losing weight or why you're always hungry or why you can't get your cravings under control. After that episode, some of you shared that it went a little over your head. Since this is your show, that's not okay with me! I want every episode to be FOR YOU so we're breaking it down today to ensure that everyone understands these important basics of why you gain weight, why you aren't losing weight and what you can do about it. http://primalpotential.com/243-metabolism-101-why-you-arent-losing-weight/ Metabolism 101 - Why You Aren't Losing Weight If you want the detailed science & technical explanations, I've linked to a bunch of those episodes below in the Resources section. Or, you can check out my comprehensive course on Carbohydrate Strategies for Sustainable Fat Loss. But for today's episode, I want to simplify, perhaps even over-simplify, the process that takes place when we eat and how it addresses why you aren't losing weight. Just because you don't get immediate feedback when you eat, that doesn't mean the food you eat has no impact. Just because your jeans aren't tighter immediately after eating cookies or looser immediately after eating a salad doesn't mean the choice had no impact on your rate of fat storage or fat burning. In fact, I would argue that both choices impact fat burning & fat storage, you just don't immediately see or feel the impact. Every time you eat, a conversation begins inside your body. The fuel you consume each time you eat triggers hormones & enzymes to spring into action and consider what should be done with the fuel, if it should be burned, if it should be stored and where it should be stored. The answers depend on what you ate, how much you ate, if you needed to eat and what you've eaten in the recent past. In order to respond to & process the fuel you've consumed, your body begins by breaking it down into it's simplest parts. Without first breaking it down, it would be too large to travel through the body. Only in it's smallest parts can it get into and out of cells to be stored or used as fuel. In the case of carbohydrates (whether they are from bread, pasta, oats, cookies, crackers, potatoes or fruit), the simplest parts are small, singular sugars. The conversation in the body changes when the simple sugars hit the blood stream. Your body must respond immediately because sugar hanging out in the blood stream for too long can be toxic. Your body sends out signals "blood sugar has risen beyond a stable level! All available personnel come help clear it out" Metabolizing sugar takes priority because it is toxic. The primary responder to this blood sugar situation is the hormone insulin. You see, sugar isn't allowed to roam freely through the body. It requires a chaperone. The chaperone charged with ushering sugar out of the blood to be burned or stored is insulin. Insulin is a storage hormone. Insulin begins a conversation with the body which goes like this: "Please stop all fuel breakdown activities, including fat burning. We have a fuel excess situation and while I'm dealing with the excess, do not break down any more fuel. We are now in storage mode." This signaling from insulin stops fat burning and initiates storage mode. But that's not the only signal from insulin. As I explained in more technical terms in episode 240, when insulin is chronically elevated and running the show due to overeating or consuming too many sugars & starches, it siphons off too much fuel and shuttles it to the fat tissue. Insulin is preferential to fat storage versus muscle storage Insulin diverts fuel to the fat tissue and decreases delivery to the muscle tissue Insulin slows fat burning Insulin triggers the creation of new fat cells so there are ample storage sites available In today's episode I talk about simple changes we can make to help control insulin and spend more time in fat burning mode and less time in fat storing mode. Make sure to listen to the full episode! Resources Carb Strategies for Sustainable Fat Loss - Course Why We Get Fat by Gary Taubes Carb Timing for Fat Loss Carb Spillover (And How To Stop It) Carb Tolerance Understanding Insulin Golden Rules of Carbs & Fat Loss Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

I'm coming at you with another Motivational Minisode, tough love style! We're talking about indulgences - the repetitive food & drink choices that are keeping you from your goals. Here's the thing: despite the fact that you keep choosing them, they're almost never worth it. Sure, you're in the habit of giving in to temptation, cravings & social pressure so it's easy to say "yes" than "no". But it's not worth what you're giving up in favor of a minute or two of indulgence. This minisode is going to bring the tough love to help you do the work, invest the effort and finally leave the excuses behind. http://primalpotential.com/242-tough-love-almost-never-worth-it/

Do you find yourself making promises to eat healthy or workout, only to talk yourself out of it hours or days later? I used to do that all the time & it left me feeling frustrated and prevented me from making the progress I wanted desperately! In today's episode I want to help you stop breaking promises you've made to yourself! You cannot reach your goals if you are constantly talking yourself out of taking the steps to achieve them. Every choice you make leads you somewhere, either closer to or further from your goals. http://primalpotential.com/241-stop-breaking-promises/

I am SO pumped about today's Book Club episode! This might be one of my very favorite podcast episodes! Today we're diving into the book "Why We Get Fat" by Gary Taubes. In this book you'll learn what drives insatiable hunger, what decreases satiety, makes us feel tired and unmotivated and what triggers us to store more fat than we should (and burn less fat than we should). The book is definitely worth the read and Taubes goes deep into both history & science. But don't worry, if you don't have the time or desire to go through the whole book, I want to share the highlights with you today! I really think this episode is a game changer packed with super helpful information about how we can store less fat and burn more fat! http://primalpotential.com/240-why-we-get-fat/ Resources Why We Get Fat by Gary Taubes Carb Timing for Fat Loss Carb Spillover (And How To Stop It) Carb Tolerance Understanding Insulin Golden Rules of Carbs & Fat Loss Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

If you are looking to take your motivation, consistency or progress to the next level, today's podcast is full of ways to do just that! If you need help setting expectations that are ambitious enough without setting you up for disappointment or failure, you don't want to miss this episode! A huge part of success in any goal is improving your responses to temptation, frustration, setbacks or emotion. I'll be sharing lessons I've learned in my new yoga practice to help you set appropriate expectations, avoid comparison, build consistency and fast track your results. http://primalpotential.com/239-setting-expectations/ Improving Your Responses & Setting Expectations As I've recently shared on the podcast, after being diagnosed with Hashimoto's thyroiditis and some stress-related health challenges, I'm making some changes in both my diet & lifestyle to help my body heal. One of those changes is yoga. I am not a yogi, I do not like group exercise, but I've taken on a legitimate mental, physical and logistical challenge: 45 yoga classes in 45 days. I've walked out of every single class so far feeling like I've learned something beyond the mat, beyond the yoga pose, and I'm planning to share those lessons with you each week for the next 45 days. So, I'm two weeks into my yoga challenge and I've learned some good stuff! Always come back to stillness In life, more often than not, when we experience tension, frustration, emotion, anxiety or temptation, we react, respond and make things worse. We do the opposite of returning to stillness. We kick up a frenzy. We panic. We perseverate. We worry. Instead of saying to ourselves, "Wait, slow down, take a breath, be still, don't react", we eat. We distract ourselves with food. We yell. We make snarky comments, we withdraw. We manufacture drama. We are an instant gratification society and unfortunately that means we feel like every thing must be reacted and it must be reacted to NOW. This idea of "come right back to stillness" can be a game changer no matter what your goal is. When you feel rattled, return to stillness. Don't react. Slow down, be still and understand that often times, the best response is no response. However, you can't return to a place you don't know. If you don't know what stillness is or where to find it, you can't go there when you need it most. You need to practice moments of stillness so you understand where to go instead of reacting. You can practice by meditating, praying, journaling or simply focusing on your breath. You can practice for 30 seconds or 30 minutes, just practice. Set expectations based on YOU It's easy to set your expectations and standards based on other people. It's easy to look to someone who is further along than you are and decide that you need to perform at their level. Don't. In yoga, striving to match the practice of someone who is more advanced doesn't mean that you're a motivated hero, it means that you're likely to get hurt and set yourself back. In fat loss & fitness, setting expectations based on someone who is further along than you are could mean setting yourself to feel not good enough, to feel defeated, overwhelmed and then give up. Set your standards and expectations based on YOU. Build consistency to see improvements The fact that I am practicing yoga every day for 45 days makes it really easy to see my improvements. Since my last class was just yesterday, when I sit in class today I can easily see what is different and better from the day before. The daily practice allows me to see my improvements and my progress. If I was going once or twice a week, not only would I probably not make progress as quickly, I wouldn't recognize as easily. Both making progress and being able to recognize and observe and notice the progress you make – it's so motivating! And it drives the desire to continue practice and then you get into what I call the cycle of accelerated returns. The same is true with consistency in improving your food choices or consistency in your workout routine. When you are inconsistent, you're robbing yourself in multiple ways. #1, You don't make progress as quickly, of course You aren't as aware of progress you do make If you reject temptation every single day, it's gets easier and easier and you have a closer comparison to have it felt yesterday to be able to recognize that it's easier today. Build consistency. Practice every single day. Don't let your ego get in the way of your progress Oftentimes, after hearing the same message a dozen or more times, a client will excitedly say to me, "I know you've said that a million times but I finally get it! It clicked today!" We have a natural tendency to tune out when we think we know or understand something. We don't listen with full attention to concepts we're familiar with. However, we only retain about 40% of the information we hear (and that's when we're giving our full attention!) Therefore, don't let your ego get in the way of your progress. Continue to lis

If you haven't listened to episode 237, please start there!. In episode 237 I talk about the link between the foods you eat & your immune system. I think it's fairly likely that you're consuming something to which you're sensitive. It's very possible that your fatigue, your trouble with weight loss, your acne, joint pain or constipation are related to something you're eating. Can we think about this from the common sense perspective for a second? The only fuel your body receives in order to operate comes from what you food, drink and breathe. Your diet is not a supplement. It is the ONLY thing that powers your body. So if something is not working properly, I think it's safe to say that it might have something to do with what you're providing to your body in the form of fuel. Today I'll be talking about the difference between food allergies & food intolerances as well as the most common foods to which people are intolerant, why they create problems and how you can identify if they are creating problems for you! http://primalpotential.com/238-food-intolerances-are-you-eating-things-you-shouldnt-be-part-2/

There is a difference between a food allergy and a food intolerance. You might have unidentified food intolerances that are impacting your health and your progress towards your goals and not even know it! And, just because you've tolerated a food before doesn't mean you do now. Plus, you can overcome your food intolerances! If you continue to consume a food to which you are even mildly intolerant, you are initiating a domino effect of challenges within your body. In today's episode I'm talking about the direct connection between food intolerances, your immune system, your fat loss & your health. I'm sharing the impact of genetics, lifestyle and diet on your immune system and what happens when your immune system is compromised. In part 2, I'll share common foods that trigger an immune response and might be responsible for your symptoms and how you can strengthen your immune system & eliminate your symptoms. Don't miss the full episode! It's a really important one! http://primalpotential.com/237-food-intolerances-part-1/ Are Food Intolerances Slowing Your Progress? To answer this question, we first need to understand the role of the immune system, as food intolerances are based on your immune system's response to food. Your immune system's primary function is to protect you from toxins, pathogens and other threats. Because most threats to your health are introduced to your body through your mouth (what we eat, drink or inhale), the majority of your immune system resides in your gastrointestinal tract. The immune role in the GI tract is to keep out anything and everything that could be dangerous. Unfortunately, when we knowing or unknowingly consume foods to which we're even mildly intolerant, we break down the protective barrier within the GI tract and create larger problems. What are the symptoms of a food intolerance or autoimmune issue? There are so many possible symptoms but the common ones include: bloating gas diarrhea constipation headaches rashes & other skin conditions acne trouble sleeping low energy indigestion allergies depression irritability joint pain slow healing When we fail to eliminate these food allergens and other immune irritants, our immune system becomes compromised and attacks things it shouldn't, including foods and our own body tissues. This leads to new food allergies or autoimmune diseases like hashimotos thyroiditis, lupus and arthritis. The most common autoimmune diseases include: psoriasis fibromyalgia lupus celiac disease hashimotos thyroiditism rheumatoid arthritis In today's episode I'm talking about how your body's inflammatory response works, what happens when common foods trigger inflammation and how we can quiet the inflammation throughout the body and eliminate your symptoms. I'll also share one of the primary challenges with convention prescription drug treatments for these autoimmune concerns. In the next episode I'll be talking about which foods most frequently trigger this immune response and how we can calm our inflammatory response, heal the immune system and eliminate food intolerances. We'll closely examine foods including: sugar caffeine gluten dairy nuts/seeds alcohol Make sure to listen to today's full episode! Resources The Autoimmune Solution by Dr. Amy Myers

I think we all want to be more productive. We want to be less stressed while making more progress towards our goals. That can be a tricky thing to balance because we see the pursuit of our goals as demanding that more get done. We see being more productive as getting more done. In both cases, we feel overwhelmed before we even start because we just don't have enough time to get more done! However, to be more productive, I don't think you need to get more done. To make more progress towards your goals, I don't think you need to get more done. In today's episode I'll talk about how you can be more productive without doing more and while accelerating your progress towards your goals! http://primalpotential.com/236-be-more-productive/ 10 Ways To Be More Productive Today While many of these strategies might seem like common sense, I don't want you to discount them on those grounds. Instead, ask yourself, "Am I consistently implementing this?" Knowing the strategy or being familiar with a concept doesn't matter. Do you live it? Is it yours? Do you have room for improvement? Is it a habit for you? Don't reject the obvious - implement it. If you want to be more productive, it's not about what you know, it's about what you do and what you do consistently! Start Change your language Question everything Check your priorities Stop rushing Be honest about your distractions Set a timer Stop working Establish a routine Don't believe everything you read (or hear) Resources Fall 2016 Fat Loss Fast Track Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

So this isn't a pitch for yoga, actually. This is about, however, about a personal yoga challenge I've given myself & the lessons I've learned in my first week that will absolutely improve my fat loss, my fitness, and my mindset. I want to share those lessons with you. So really, this is kind of like yoga for fat loss without having to go to yoga. Haha. I actually think yoga is a great thing for almost everyone, but my purpose in this series is to share with you lessons I'm learning in yoga that I believe can & should be applied to our food choices, our fitness, our mindset, relationships and life in general! http://primalpotential.com/235-yoga-for-fat-loss/ Yoga for Fat Loss, Fitness, Mindset & Crushing Life As I've recently shared on the podcast, after being diagnosed with Hashimoto's thyroiditis and some stress-related health challenges, I'm making some changes in both my diet & lifestyle to help my body heal. One of those changes is yoga. I am not a yogi, I do not like group exercise, but I've taken on a legitimate mental, physical and logistical challenge: 45 yoga classes in 45 days. I'm not challenging you to do that - my journey is my journey - but I do want to share what I'm learning with you through this challenge. I'm not necessarily taking yoga for fat loss, but I think there are incredibly powerful parallels between what you learn in yoga and the skills you need to reach your fat loss, fitness and health goals. I'm doing it because I need to learn to slow down, to be more present, to breathe and to be gentle with my body, my mind and my heart. Leave it to me to take something like yoga and get all intense with it, haha. 45 90-minute hot yoga classes in 45 days...yeah Elizabeth, way to take it easy... Hey, gotta make it interesting, right? I'm a competitive person! I've walked out of every single class so far feeling like I've learned something beyond the mat, beyond the yoga pose, and I'm planning to share those lessons with you each week for the next 45 days. So, I'm one week into my yoga challenge and I've learned some good stuff! Stay on your mat At my first class, the instructor shared with the new people (I wasn't the only one) that the only goal of the first class is to stay on your mat. Don't quit and leave, don't leave the room for some cool air, just stay. It's okay to rest. It's okay to sit down or lay down, just say on your mat. See, it's 105 degrees in this room and your moving your body in weird, challenging and uncomfortable ways. (In front of strangers! ) You aren't weak if you want to quit. It's not a sign that you're a failure that you don't feel like doing it. But that feeling doesn't mean you need to leave. The desire to leave is just a desire. Don't react. Just stay. How true is this in life & fat loss? It's okay to stop. It's okay to slow down. It's okay to rest. But don't leave. Don't drift. Don't let go of your goals. You can always rest, but don't walk away. Don't leave the pursuit. Stay on your mat. You WILL have times when you want to quit. But that doesn't mean you need to justify ice cream or chips or cookies or alcohol. Just stay there. You're on this journey. Don't leave. Just wait. The maximum benefit comes at your depth In Bikram yoga, which is what I've decided to do, there are 26 poses and, in my class, we do each pose two times. As we moved into a particular posture for the second time, the instructor quietly said, "Keep going. The maximum benefit comes at your depth" See, she didn't want us to stop when it got uncomfortable. She didn't want us to feel the discomfort and not go past it. The maximum benefit, the greatest growth, the fastest improvement comes when you go as far as you can. If she hadn't said that, I wouldn't have looked for my depth in that pose. I would have just done what I felt like I could, held steady when it felt uncomfortable. But this cue from her, this comment, it sent me looking for my depth. For how far I could go. For how deep I could take it. For my limit. For my best. How often do we stop at the point of discomfort in life? We do what we're comfortable with and give in when it gets too hard. But that's not where we improve. That's not how things get easier. That's not the way to transformation. Think about the times in your life when you've grown the most, learned the most or excelled the most. It probably took going beyond your comfort zone - going beyond what was easy or comfortable. When it comes to health, food choices or fitness - where is your depth? Are you going there? Are you bringing your best effort? Where's your limit? How far can you take it? The maximum benefit will come at your depth. Pressure is the beginning of the posture This next one so deeply resonated with me (pun intended). It's pretty similar to the last one but so vivid. I was standing there, waiting for the instructor to declare, "change" so I could release a challenging posture. You hold the posture, usually struggling (certainly for me as I'm brand new to

I think we're all sick & tired of dieting failure, dieting obsession and feeling like we've failed. It's exhausting! I don't know about you, but I've tried every diet under the sun. For years I felt frustrated, confused and like something was wrong with me. Nothing was wrong with me. Something was significantly flawed in my approach. Traditional weight loss programs are designed to fail. I don't think it's you. I think it's your approach. In today's episode I want to help you understand why dieting failure is so common - why diets are exactly designed to fail in the long term and what you can do differently to ensure success. http://primalpotential.com/234-avoid-dieting-failure/ How To Avoid Dieting Failure Diets don't work. One of the primary reasons they don't work is because they are based on a leader/follower model. In the leader/follower model, the "leader", whether a person or a company, creates the rules and the structure and you, the follower, step in line and follow their commands. There are many major problems with the leader follower model and I summarize them into the following categories, which I describe in today's episode: Distraction Doubt Dependance Drifting Depersonalization Deflection Instead, if we want long term success we should seek the leader/leader model. The leader/leader model operates based on the premise that some people have great guidance and strategy to offer, but no one knows your body, your preferences, your lifestyle and your results better than you do. In the leader/leader model, you are creating your own plan based on your body's feedback instead of blindly following someone else's strategy. In the leader/leader model, you're identify & creating tools that work for you, not establishing a list of rules you must follow. To watch the full video of this presentation, click here. Ready to join the last Fat Loss Fast Track of 2016? Get More Information Here

Did you listen to part 1 of how to protect & heal your thyroid? If you're wondering how to improve thyroid health, this series is right for you! Make sure you start with part 1! You absolutely can improve thyroid health. You can protect your thyroid and prevent future problems. You can & you should! Your thyroid is about way more than your weight or your metabolism. Every single cell in your body has receptors for thyroid hormones and your thyroid plays a role in just about every aspect of health. Your overall health, metabolism and body composition all depend on the health of your thyroid. In part 1, we covered what the thyroid is & what it does. I shared my recent thyroid diagnosis and the symptoms which preceded it. In researching how to improve thyroid health & function, I've shared several diet & lifestyle strategies that will make a big difference! http://primalpotential.com/233-improve-thyroid-health-part-2/ How to Protect & Heal Your Thyroid - Part 2 What is your thyroid? Your thyroid is a small gland in your throat. It's an endocrine gland, secreting hormones your body needs for nearly every bodily function. What does it do? Your thyroid controls the metabolic rate of every organ in the body. Remember that your metabolic rate isn't just about body weight. It's about energy & fuel. Metabolic rate refers to the ability & efficiency of your body to get the energy & nutrients it needs from fuel you consume or fuel stored in your body as well as the ability & efficiency of your body to store fuel in the form of fat, muscle and bone. Your thyroid regulates & influences countless bodily processes including breathing, heart rate, menstruation, muscle development, fat burning, sleep, body temperature, cholesterol production and more. What can you do to protect and heal your thyroid? Control your blood sugar by limiting processed foods & following the Golden Rules of Carbs & Fat Loss Minimize stress Support your microbiome Get enough vitamin D via food, sunlight and/or supplementation Cut out gluten and gluten-like components (corn, oats, etc) Identify & eliminate food allergens (even mild ones!) Common food allergens include dairy, eggs, wheat, grains, nuts & seeds The food allergen test I am taking can be purchased here Consume enough (but not too much) iodine Eat selenium rich foods like brazil nuts, turkey, chicken Eliminate trans fats and limit unsaturated fats Want to join the Fat Loss Fast Track? Last chance this year! Get More Information Here Resources Chris Kresser's Free Thyroid Report Fall 2016 Fat Loss Fast Track Metabolic Effect Adrenal & Thyroid Protocol Gluten reactions can last up to 6 months (research) Benefits of reducing iodine The Paleo Cure by Chris Kresser The Hormone Cure by Sara Gottfried Food Allergy Testing Vitamin D Supplement Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Here's the deal guys: your thyroid is about way more than your weight or your metabolism. Whether you have a thyroid issue or you don't, we all must ensure we're doing all we can to protect & heal this critical endocrine gland. Every single cell in your body has receptors for thyroid hormones. Your overall health, metabolism and body composition all depend on the health of your thyroid. Even if you don't have a thyroid gland and you're on synthetic thyroid hormones, you absolutely can & will from many of these strategies. In today's episode I share my recent thyroid issues and what I'm doing about them along with what your thyroid is, what it does and some of the things you can do to protect and heal your thyroid. http://primalpotential.com/232-heal-your-thyroid/ How to Protect & Heal Your Thyroid What is your thyroid? Your thyroid is a small gland in your throat. It's an endocrine gland, secreting hormones your body needs for nearly every bodily function. What does it do? Your thyroid controls the metabolic rate of every organ in the body. Remember that your metabolic rate isn't just about body weight. It's about energy & fuel. Metabolic rate refers to the ability & efficiency of your body to get the energy & nutrients it needs from fuel you consume or fuel stored in your body as well as the ability & efficiency of your body to store fuel in the form of fat, muscle and bone. Your thyroid regulates & influences countless bodily processes including breathing, heart rate, menstruation, muscle development, fat burning, sleep, body temperature, cholesterol production and more. What can you do to protect and heal your thyroid? In today's episode, part 1, we talk about the importance of blood sugar balance, gut health and bacterial balance. We'll go into many more strategies in part 2. For now: Control your blood sugar by limiting processed foods & following the Golden Rules of Carbs & Fat Loss Minimize stress Support your microbiome Want to join the Fat Loss Fast Track? Last chance this year! Get More Information Here Resources Chris Kresser's Free Thyroid Report Fall 2016 Fat Loss Fast Track Metabolic Effect Adrenal & Thyroid Protocol The Paleo Cure by Chris Kresser The Hormone Cure by Sara Gottfried Join me at ASCEND in Nashville!

I'm not sure if you're familiar with the shame spiral, but I sure am. Here are the cliff notes: it sucks. We have this terribly inefficient habit: we keep returning to approaches that don't work. I want you to really think about this question: do you need a different approach? That's what we will investigate on today's episode as we explore the shame cycle & how we can break free from it. http://primalpotential.com/231-the-shame-spiral/

Some of my clients shared recently that they have found the missing piece of what they felt like was a fat loss puzzle. They knew something was missing - maybe that something was consistency, motivation, focus or the right strategy for their own body - but they've found it. Today you'll hear from those clients in their own words. They'll share their results, their fears, what they've found and how they found it. These clients have a few things in common: They all were frustrated with a lack of results They all struggled with weight for their entire adult lives They all felt like something was missing They are now seeing results in fat loss & life in general They're all members of the Fat Loss Fast Track Some are men, some are women. Some are married, some are single. Some have kids, some don't. Some are older, some are younger. But there's so much they have in common, including results. If you want to join the last Fat Loss Fast Track of 2016, you can get all the details and your spot right here! http://primalpotential.com/230-the-missing-piece/ The Missing Piece - Solve the Puzzle & Get Results Meet Sarah Sarah is a 40-year-old married mother of children ages 2 to 22. She is also a flight paramedic for an air ambulance service. Sarah's job requires her to maintain a specific weight, and every month she must weigh in to keep her job on track and in good standing. Her high-stress career and busy family life left her feeling desperate for stability with her weight. She turned to the Fat Loss Fast Track to help find the answers within herself. Here are some of the lessons Sarah has learned that have helped her lose weight and feel more in control: Everything you need is already within you, you just need to look for it and seize it If you slow down & simplify, you'll go faster Meet Dave Fat Loss Fast Track is not just for women! Here are some of the insights Dave gained aside from the weight he has lost! Every choice is a chance - the perfectionist mentality has got to go! Seek consistency & daily effort over perfectionism Mindset drives your choices - focus more on mindset than skillvset Meet Jen Jen is a married mother of two teenagers who works as a full-time pediatrician. Jen has struggled her entire adult wife with her weight and she began to view her weight as a failure in an otherwise very successful life. Here's what Jen shared about her Fat Loss Fast Track experience: Things get easier when you focus on just one choice at a time It gets easier when you simplify! The Fat Loss Fast Track lessons help every single area of life Her energy is through the roof! Want to join the last Fat Loss Fast Track of 2016? Do you want to gain the type of tools and empowerment that Sarah, Dave, and Jen have found? The missing pieces are all there, you just need to reach out and learn to use them! Learn more about the Fall 2016 Fat Loss Fast Track featuring: Weekly challenges Daily coaching Ongoing motivational messages & encouragement 12-week journal Weekly webinars Private Facebook group Workouts for all fitness levels This is the Last Group of 2016!!! Get More Information Here Resources Fall 2016 Fat Loss Fast Track Cashew Basil Pesto Recipe Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

"Every vice has it's excuse ready" ~ Publilius Syrus If you aren't taking action, if you aren't being consistent, if you aren't doing the work, you've probably got a line up of common excuses to justify why. In today's episode we're going through 5 big buts - the most common excuses for not doing the work required to move towards your goals. We'll establish the truth behind these excuses to help you clear them out of your way and clear the path towards progress. http://primalpotential.com/229-common-excuses/ 5 Big Buts - Crushing Common Excuses Know what? I'm not going to give away my excuse-busting tips & strategies here! You've got to listen to the full episode to hear how I suggest you tackle these common excuses! It's a short episode and I know you'll enjoy it so be sure to take a listen! I don't know where to start I'm too busy - I don't have time It's too hard My spouse/kids aren't on board with changing what we eat I can't be consistent Resources Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Many of us, myself including, hold ourselves back by hanging on to past pain, shame, disappointment or rejection. That's a choice. It's a choice to hold on. It's a choice to let go. In today's episode, we're talking about how to let go of past pain so you can be happier and make far more effortless progress towards your goals. This isn't an easy charge but it's one of the most powerful things you can do! Listen to today's full episode to hear how on of my clients made the choice to let go of what was holding her back and how it immediately transformed her cravings and desire to overeat. http://primalpotential.com/228-let-go-of-past-pain/ How To Let Go Of Past Pain When we release the pain associated with people who have let us down, rejected us or hurt us, we are free to take care of ourselves, be happy and live our best lives. In today's episode, I'll share how I've done this and, more recently, how one of my clients did this and the impact it had on her food choices. We create & maintain problems because they give us a sense of identity ~ Eckhart Tolle Choose not to be offended and you won't be Ships don't sink because of the water around them but because of the water within them You do not have to attend every argument to which you're invited Does this offense need to impact the choices you make right now? Will it move you forward to allow this offense to influence your choices today? Pour your energy into what you do have control over and ignore what you don't have control over You only have control over 3 things in your life - the thoughts you think, the images you visualize and the actions you take ~ Jack Canfield Resources Episode 221: Turn Off the Thought Faucet Episode 204 - The Problem Behind The Problem Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Are GMOs dangerous? What are GMOs? Where are they? Should I avoid them? These are all the questions we're answering in today's podcast. I'll share my thoughts on whether or not these are something you need to worry about and what risks exist with exposure to genetically modified organisms. http://primalpotential.com/227-are-gmos-dangerous/ Are GMOs Dangerous? What Are They? GMO stands for genetically modified organism. Genes from one plant, animal, virus or bacteria are transferred to another plant or animal. Generally, this process is used to make crops more resilient against environmental factors like frosts or insects, or to enhance physical features or increase shelf life and reduce spoilage. In today's episode, in addition to discussing my thoughts on the question, "Are GMOs dangerous", we talk about how they are created and what impact they have on the modified organism. Using corn as an example, we explain how corn is genetically modified. Did you know that the genetic modification of corn causes every cell in the corn plant to emit a pesticide? Plus, the genetic modification of corn appears to change the nutrient profile. Take a look at the side-by-side comparison of GMO and Non-GMO corn below. What does this mean for our health? The technology used to create GMO crops has developed so rapidly, we cannot be certain of the long-term health effects. The burden of proof on large agricultural companies is limited and most of the research has been done on mice and rats. How to avoid GMOs Buy foods and ingredients that are USDA-certified organic, or from local growers you trust that don't use herbicides. Check out the link for the Non-GMO Shopping guide below to find out more information. Resources Non-GMO Shopping Guide Join me at ASCEND in Nashville!

Sometimes, we actually hold ourselves back in our attempt to make rapid progress. More often than not, we have to slow down to go faster. In today's podcast, I'm talking about how doing less, focusing on fewer things and slowing down your thoughts can actually accelerate your progress towards your goals. http://primalpotential.com/226-slow-down-to-go-faster/ Slow Down To Go Faster In today's episode, we're covering how to take a step back, simplify, and create a baseline to avoid frustration, and achieve your goals. You want results NOW. Trust me, I've been there. You hit the ground running and you are doing EVERYTHING you can think of to get to your end goal. But are you doing too much, too soon? Are you considering the sustainability of your actions? Do your intentions match your actions? And are your actions consistent? Does our motivation exceed our training? Often times, we create false fantasy plans in our head that do not reflect the reality of our actions. We set a baseline so high that it may not be doable at our current training and commitment level. The fantasy plans and inability to stick to these crazy expectations lead very quickly to frustration, which can easily turn into quitting altogether. Breaking the cycle Breaking free is about doing less. I really believe that you can achieve MORE when you do LESS. The key is separating the fantasy plans from reality.You must build a base that you can obtain, and grow from there. Your base will help you break free from food obsession and yo-yo dieting. Revisit the 80/20 Rule The 80/20 Rule is simply 80% of your results stem from just 20% of the things you do, the actions you take. Focus your energy on the 20% of actions that are truly effective and ditch the 80% that doesn't. Turn off the thought faucet It is so hard to slow down when our minds are moving at 100 miles per hour. When you catch yourself bouncing all over the place in your thoughts, slow down and focus on RIGHT NOW. Don't create big plans that you can't execute that then create feelings of failure. Instead, pick one thing to focus on each week. After the week has ended evaluate your progress on that one thing. Take those evaluations and go from there making one change for the next week. These changes will become habits that you can sustain and create a healthy lifestyle that reaches your end goals. Resources Episode 221: Turn Off the Thought Faucet Join me at ASCEND in Nashville! SizzleFish Fat Loss Breakfast Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

As of today, there are only 4 months left before 2017. No matter what you've done for the first 8 months of the year, let's finish strong. The year will fly by and I want you going into 2017 without regrets and carrying forward a sense of pride, hope and accomplishment. In today's podcast I'll share 3 ways you can capitalize on these next 4 months of the year. We're heading into a time of the year where there are challenges - back to school, holidays, cooler weather - but we have a fantastic opportunity to capitalize on these challenges and make unparalleled progress towards our goals. Check out these 3 simple strategies and pick the one that feels the most feasible for you! http://primalpotential.com/225-dominate-the-rest-of-2016/ How To Dominate The Rest of 2016 In today's episode we tackle 3 ways to make the most of 2016. Card-a-Day Buy a few packs of index cards. Count out as many cards as there are days left in the year (as of September 1st, 2016, there are 122 days remaining in 2016). Every day, take a blank card from your stack. On one side, write down ONE thing you can & will do that day to move in the direction of your goals. On the back of the card, write down one affirmation or mantra. Carry your card with you and conquer that ONE thing. The next day, grab your next blank card and start fresh with your one commitment for the day and your affirmation or mantra. Singular Practice Pick ONE thing you want to practice each day between now and the end of the year. Maybe you decide that between now and the end of the year, you'll practice mastering the fat loss breakfast every single day. Maybe you'll decide that between now and the end of the year, you'll sweat every single day. Maybe you want to practice carbs at night every day until the end of the year. Pick one thing and commit to daily practice for the remainder of 2016. Ladies - Go To ASCEND! I'm hosting a small group of women where we will take our journeys to the next level. We'll spend the 4 weeks before the event gathering tons of valuable information about your schedule, your work ethic, your barriers, excuses and limitations. Then, we'll spend 2 jam-packed days together in downtown Nashville Tennessee creating YOUR specific action plan for results. I give you my word that ASCEND will be completely transformational and you and your journey will never be the same!

I've got another powerful book club episode for you today! Several years ago, I read the book The Four Agreements and recently realized there was a new book, The Fifth Agreement. After re-reading The Four Agreements & listening to The Fifth Agreement, I knew I need to share my thoughts on fat loss and The Four Agreements. The subtitle of the first book is A Practical Guide to Personal Freedom and I think that's such a great way to describe the quest for our ideal body & incredible health. We want to be free from food obsession. We want to be free from emotional eating, overeating, fear of missing out, guilt, deprivation & everything in between. I'm excited to share my thoughts on the book and how we can apply these agreements to accelerate our progress towards our goals! Fat Loss & The 4 Agreements In today's episode we apply The 4 Agreements to health, happiness and fat loss. The 4 agreements include: Be impeccable with your word Make no assumptions Take nothing personally Always do your best The 5th Agreement Be skeptical but learn to listen Resources The Four Agreements http://amzn.to/2b8lPaM The Fifth Agreement http://amzn.to/2b7KnAd Jen Sinkler on Instagram (the post I describe in today's episode) https://www.instagram.com/jensinkler/ Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Yes! You can heal your metabolism! In today's episode we're talking about exactly how you can begin. Maybe you feel like you've always had a sluggish metabolism, maybe you're recognizing that you've done some metabolic damage with your yo-yo dieting past, perhaps you're noticing some changes as you get older or you just want to be proactive. No matter what you're reasons, your metabolism is not set in stone. There is so much you can do to heal your metabolism and make it more efficient! Unfortunately, most people go about it the wrong way and inadvertently do more damage. Most people figure they can speed up their metabolism by exercising more. That's analogous to thinking you can make a car with a busted engine go faster if you just slam on the accelerator harder. No. That'll make it worse. You have to fix it. You have to address the problem, not try to over-power it. The same is true with your metabolism. We can't just eat less, exercise more and expect our metabolism to respond favorably. It won't. Let's dive into what your metabolism is, why it might need to be healed and specific diet & lifestyle strategies you can put into place today to help you heal your metabolism, increase energy and burn fat more efficiently. http://primalpotential.com/223-how-to-heal-your-metabolism/ How To Heal Your Metabolism Listen to the full episode to understand: What your metabolism is (and isn't) Why it might need healing, repair or optimization What common strategy actually damages your metabolic function How to heal your metabolism Strategies to improve your metabolism include: Limit processed foods Limit or avoid crop oils like corn, canola & safflower Focus on stable fats including coconut oil, grass fed butter, ghee, full fat dairy and grass fed meat Lift weights Avoid toxins in food, water and personal products Manage stress & sleep Resources Podcast on water filtration & water quality Aquasana Water Filter Are Obesogens Making You Fat Eating Healthy On A Budget Artificial Sweeteners Carbohydrate Strategies for Fat Loss Join me at ASCEND in Nashville! Grady's Cold Brew Coffee Sizzlefish Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

There is very little that is more frustrating than feeling like you're doing the work for fat loss, practicing self-discipline and putting forth your best effort only to step on the scale and see that it has gone up! Today I want to share my answer to a listener emailed to ask, "Why am I gaining weight?" after being active and eating fat loss friendly meals. Her email to me has something for everyone - questions about consistency, activity levels and clean eating. Here's her email and today's podcast shares my in depth answer. Hi. I listened to the podcast on motivation and I'm working my way through the breaking barriers. But, here is what I notice, I am consistent and I do believe I can lose weight. But I've gained 2 pounds since Saturday while staying consistent with my 10000 steps and fat friendly meals. I even walked 7 miles yesterday. Any thoughts? Listen below for my answers, tips & suggestions. http://primalpotential.com/222-why-am-i-gaining-weight/ "Why am I gaining weight when I'm doing the work?" In today's episode I share my thoughts & suggestions related to: What might have led to the weight increase Limitations of monitoring progress with the scale More effective ways to measure progress What consistency is & isn't When "fat loss friendly" isn't fat loss friendly The link between activity & water retention Resources How & where to measure - I recommend measuring every other week. Be sure to record your measurements so you can evaluate your progress over time! Get a measuring tape Join me at ASCEND in Nashville! Grady's Cold Brew Coffee Spaghetti Squash Primavera with Basil Cashew Pesto Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

Powerful motivational minisode on tap for you guys today! Yes, you read it right: I want you to turn off the thought faucet! One of most destructive things keeping us from our goals and our highest potential is the way we leave reality, retreat into our minds and manufacture worries, problems, concerns, doubts and fears. Not only does this generate a state where we feel anxious and powerless, it also takes us out of the moment, preventing us from seizing opportunities to take action in the direction of our goals. In this motivational minisode I want to help you identify strategies to successfully turn off the thought faucet but I also want you to understand and accept a few powerful realities: Your thoughts are not facts You are not your thoughts You are the thinker - you are in control http://primalpotential.com/221-turn-off-the-thought-faucet/ Resources Join me at ASCEND in Nashville! Breaking Barriers

I spend a lot of time reviewing my clients' journals. This is where they record what they eat, how much, when, their progress, their workouts, what's working & what's not. The great thing about seeing the insider view of so many people's journeys is that I can quickly spot some of the most common fat loss mistakes most people make. In today's episode, I'm sharing 5 of the most common fat loss mistakes I see practically every day. The great news is that when you identify what doesn't work, you move closer to what does work. http://primalpotential.com/220-fat-loss-mistakes 5 Fat Loss Mistakes Most People Make In today's episode we're talking about the most common fat loss mistakes most people make & how to avoid them. Don't miss the full episode for all the details on these challenges and obstacles! Eating when you aren't hungry Overeating healthy or fat loss friendly foods Being more attached to the results than to the process Excessive frequency of "treats" Lack of consistency Resources Join me at ASCEND in Nashville! 007: Carb Timing For Fat Loss Tracking & Fat Loss My #1 Fat Loss Recommendation

I'm super excited about today's episode! In the last episode, we talked about how every choice is a chance to move in the direction of your goals. About how we have the opportunity to move in the direction of our goals with every single choice we make. It's not an all-or-nothing proposition! That episode raised the question of "how?" I want to stop hitting snooze so I can start my day strong but HOW do I stop talking myself out of it in the moment? I want to stop eating after dinner but how do I actually talk myself out of the treats when I'm standing in front of them? We are tackling those questions today with a concrete strategy on making all your days the best the can be, especially how you can turn around the tough days and make even your bad days good days! How we respond when a day isn't going our way or we haven't brought our best effort defines our lives and our progress towards our goals. You are the most important person you'll ever lead and I want to help you keep the promises you make to yourself. Today's podcast will help you do that. http://primalpotential.com/219-make-bad-days-good/ How To Make Bad Days Good (and have more good days) Want a motivational message to kick your tail into high gear when you need it? Click here to download it! Don't forget you can get DAILY motivational messages with the Primal Potential iPhone app! In today's episode as we explore how to make your bad days good and have more good days, I talk about the importance of answer a few questions include: What does your best morning/evening look like? What do you need to do to make it happen? What are your options & opportunities when things don't go "perfectly"? You always have the opportunity to finish strong. Never declare the day "lost" or the race run.

We've got a special minisode today! If you can get past the audio quality (I recorded outside on my iPhone), this message will help you make the most of each day! Every once in a while I record voice notes for my Fat Loss Fast Track clients (I recorded one for them while playing racquetball the other day) and I'm sharing one of them with you today! As I worked out, I thought about the power in the phrase "every choice is a chance". Is the day you're having today moving you towards the life you want? What can you do today to move in that direction? Don't write off the day if it didn't start well - every single choice is a chance to move in the direction of your goals. I know many of us struggle with frustration - being frustrated with ourselves when we don't do the things we feel we should. Capitalizing on "every choice is a chance" can help you break through that frustration, that inertia, and more in the direction of your goals! Every choice is a chance! Don't miss this short minisode! http://primalpotential.com/218-minisode-every-choice-chance/

The Primal Potential podcast is your podcast. I want to help you overcome your struggles & challenges. I want to help you reach your unique goals. This week, it's been obvious that many people are struggling with their evening eating habits so today I'm sharing 4 strategies to help you tackle nighttime eating! I know that many of you feel in control all day long but out of control at night. I know that many of you are frustrated with the choices you make night but don't know how to take control and make meaningful improvements that stick. Don't miss today's podcast on 4 ways to improve your evening eating habits! http://primalpotential.com/217-improve-evening-eating-habits/ 4 Ways to Improve Evening Eating Habits In today's episode I detail the follow 4 ways to improve your evening eating habits, take control of the night time and make faster progress towards your goals: Change your expectations Identify what represents an improvement for you (just for today) Evaluate what's worth it (and what's not) Dramatically change your state

Sometimes we think we can out-smart ourselves. We think that with enough willpower, grit & determination, we can out-smart ourselves. I don't think that's too effective. I want to help you work WITH yourself, not against yourself. In today's episode, I want to help you conquer inconsistency and self-sabotage but helping you understand why we so often give in and what we can do to be more strategic in our approach. Today is all about how your subconscious works. In short, it will always look to avoid pain and seek pleasure. This is simply part of how we are wired for survival. This can work powerfully in our favor or staunchly against us, depending on what we do and how we think. Unfortunately, most people have, through years of failed diets and giving up on themselves, associated far more pain with the achievement of their goals than pleasure. Today, we're changing that. Making some straight-forward adjustments to how you think about your goal can accelerate your progress and improve your life! http://primalpotential.com/216-conquer-inconsistency/ Conquer Inconsistency One of the first strategies I talk about in today's episode is identifying your existing pleasure & pain associations. First, establish your goal. Then, free associate all the painful or negative words, thoughts & feelings associated with the achievement of that goal. Then, free associate all of the positive words, thoughts & feelings associated with the achievement of that goal. Then identify the opposite of your goal and go through the same process - create a list of all the positive and negative associations you have with whatever is opposite your goal. Intentionally build the list of pleasurable associations related to the achievement & pursuit of your goal. "You can't change what's going on around you until you start changing what's going on within you" ~ Zig Ziglar Don't be a part of the problem, be a part of the solution. Focus as much of your energy as possible on what you can do to make the achievement of your goal positive, exciting and fulfilling. Stop putting energy towards why it's hard, frustrating or negative. Resources Join me at ASCEND in Nashville! Breaking Barriers Fed & Fit Cauliflower Salad

Whether you're working out regularly or you haven't yet incorporated it into your lifestyle, today we're going to tackle 6 simple ways to get more out of your workout! No matter what we spend our time & energy doing, we want to make sure we're getting as much from it as possible! While exercise isn't the be-all-end-all of fat burning and physique improvement, it does have the power to accelerate our progress, improve mood and help us get healthy - let's just make sure we're being as efficient as possible. It doesn't matter if you have a gym membership or not, it doesn't matter if you love working out or you don't - these 6 ways to get more out of your workout will help you get to the next level! http://primalpotential.com/215-get-more-out-of-your-workout/ 6 Ways To Get More Out of Your Workout Before we dive into those 6 strategies that will allow you to get more out of your workout, a few caveats for those who are resistant to change or for those who haven't yet incorporated fitness into their routine. It's important to remember that fitness is not the important element of fat loss or physique improvement. In today's episode I'll talk about how we the primary drivers of fat loss include: Your attitude & perspective What and how much you eat Stress & sleep The important thing to keep in mind is that exercise shouldn't be a punishment or something we dread. Just like the key to long term success with nutrition is finding foods you love that love you back, it's critical that you experiment with different activities to find what you love, enjoy & look forward to. Over the long term, we won't consistently do that which we don't enjoy. Onto those 6 strategies that will help you get more out of your workout - I go into a whole lot detail on the "how" in today's episode so make sure to listen to the full show! Get consistent (this episode tells you how) Add a leisure walk after your workout (the "why" here is very science-based) Decrease the duration & increase the intensity Go heavier Switch the stimulus Incorporate micro movement I told you guys I'd share what equipment I have at home. You absolutely don't need any of this, but I find I can do just about any workout I want and get a whole-body workout with these few things. Jump Rope Kettlebell Dumbbells Wall ball Sandbag If you want to incorporate a little bit of movement without any equipment, here's one of my fave workouts to do without any equipment: Complete 5 rounds for time of the following: 20 body weight squats 15 sit-ups 10 burpees 5 push-ups If you have a jumprope, one of my faves is to accumulate 1000 jumps as fast as possible. You can start by doing sets of 50, resting when needed. If 1000 seems daunting, do what doesn't seem daunting. You could start by accumulating just 100 jumps. Start where you need to, work up your skill with each workout. If you have some equipment at home, try this short one. Set a timer for 15 minutes and do as many rounds as possible of the following before time expires: 15 kettlebell swings 15 goblet squats 10 burpees Resources Join me at ASCEND in Nashville! Spaghetti Squash Primavera with Basil Cashew Pesto Breaking Barriers Episode 117 - Do It Anyway Episode 039 - The Science of Fat Burning Episode 035 - HIIT Episode 160 - Fitness & Fat Loss Morning Routines

Dieting didn't work for me. Sure, I lost weight sometimes, but it was a yo-yo cycle of deprivation followed by over-indulgence - of weight loss followed by weight gain (misery and obsession accompanying every step). I got to the point where I realized that I was working hard, obsessing over food but not getting where I wanted to go and not achieving the goals that mattered most. In today's episode I'm sharing my top 7 anti-diet strategies that allowed me to stop obsessing over food, stop dieting, get consistent, lose weight and keep it off. If you feel like your approach isn't working or isn't giving you the results (or peace of mind) you want, don't miss this episode! http://primalpotential.com/214-anti-diet-strategies-fat-loss/

Today we're talking about food! I'm sharing some of my favorite summer meals that are quick, easy, delicious and totally fat loss friendly! In today's episode I talk about the relationship between deprivation and temptation. Basically, the more you deprive yourself, the less you create fat loss friendly meals you actually enjoy, the more likely you are to be tempted by EVERYTHING. The less you're enjoying your fat loss friendly foods, the lower the bar for something to tempt you. So, if you can enjoy your food more, you'll be less likely to overindulge in treats that just aren't worth it! Don't miss today's episode for some of my absolutely favorite summer meals that are flavorful, easy, affordable and fat loss friendly! Recipes & resources are below. http://primalpotential.com/213-favorite-summer-meals/ Favorite Summer Meals for Fat Loss & Flavor Fish Tacos with SizzleFish Cauliflower Tortillas from Slim Palate Salmon Cakes Garlic Scape Pesto (add all ingredients in your blender) Approximately 10 garlic scapes 1/2 cup pistachios 1/2 cup parmesan cheese (real, not fake powder) Extra virgin olive oil to your preferred texture/thinness Salt & pepper to taste Cabbage salad bowl Resources Join me at ASCEND in Nashville! SizzleFish Vitamix Blender

There was a definite theme in my coaching this week - individuals who feel overwhelmed or like they aren't sure where to start or how to proceed. I've got you covered in today's episode! If you ever feel overwhelmed by your goals or by all the strategies & approaches available to you, if you ever feel like you don't know how or where to dive in, we will clear that up in today's episode. http://primalpotential.com/212-overwhelmed-beat-overwhelm-and-indecision/

Food issues, guilt, emotional eating and food obsession are not exclusive to overweight and obese individuals. Not even a little bit. Today, we're talking about thin people & food issues. Except, it's more than that. We're talking to my sister. A couple weeks ago, I had my mom on the show. It was a tough episode but we talked about how, as a thin mother, she really struggled with having an overweight child (me). I was the token fat kid. It was a rough road. That episode triggered a lot of comments and questions, many of which were related to that sister I talked about. What was it like for her, as a thin child, to grow up with so much emphasis on food and shame related to obesity? Well, "that sister" is Debi. My oldest friend, my closest friend and the yin to my yang. Don't miss this candid conversation about food issues then & now in the absence of a weight struggle. http://primalpotential.com/211-thin-people-food-issues/

I used to be my own worst enemy. There was a huge gap between what I wanted and what I did. There wasn't anyone keeping me from achieving my goals...except for me. Because of that, one of my affirmations is now "I am militantly on my own side". I am on my team. I will not sabotage myself. I don't need all the answers but I will not stop seeking, trying and finding a way. In today's motivational minisode, I'm talking about how and why to get on your own team. It's time to stop being your own worst enemy. http://primalpotential.com/210-own-worst-enemy/

If we could master how to stop overeating, we'd be pretty much all set, right? In fact, I'd be a bazillionaire if I could give you just a couple words to help you stop overeating forever. Easier said than done, for sure! But today we are moving in that direction. I want to help you understand why we overeat and what we can do about it, beginning today. If you listen to the facts & strategies in this episode, I am 100% positive that we can move you in the direction of your goals right now, today. http://primalpotential.com/209-how-to-stop-overeating/ How To Stop Overeating Overeating is a complex issue. If we want to understand how to stop overeating, we have to understand what triggers us to overeat and how to overcome or re-wire those triggers. In today's episode (don't miss it!), we'll talk about things like: Taste specific satiety (how you can feel "full" of one thing but keep eating something different) Overeating cues Understanding our desire for food rewards and how to break the cycle The power of hyperpalatable foods What it really means to determine if & when food is "worth it" How to make incremental improvements Food urges that come with behavioral transitions If you want to reduce or stop overeating, you absolutely need to listen to today's episode!

What is food guilt? We've all done it to ourselves, one bad food choice leads to throwing in the towel on the entire day. That gross feeling and disappointment with ourselves, that is food guilt. Beating yourself up and assigning emotion to your food choices is the essence of food guilt. Looking at yourself as good or bad based on your food choices - that is food guilt. Here's what I want you to consider: Is it working for you? Is it improving your choices or is it keeping you stuck in a negative cycle of your own creation that leads to more choices you feel badly about? Does it help you feel better about yourself, or help you make a better choice the next time you think about cheating? Chances are it doesn't, and it never will. So you've got to stop beating yourself up over FOOD! In today's episode, I'll be diving into why food guilt doesn't work, why you should stop it, and what you should be doing instead. http://primalpotential.com/208-food-guilt/

Everyone knows that hindsight is 20/20. We all wish we could go back and give our younger self's advice. Today's podcast focuses on the exact opposite idea. The past is in the past, we've learned lessons the hard way, and it is time to move on and look forward. In today's podcast (one of my favorites!), I'm talking about lessons to my future self. All of this introspection was inspired by the article, "20 Tips I'd Give Myself 20 Years Ago" which has NOTHING to do with fatloss. In the podcast, I'm breaking out key points from the article that really hit home for me, and I'm sharing the 3 lessons I would give to my future self. http://primalpotential.com/207-lessons-to-my-future-self/ Your life is not about how much you weigh or what size you wear. Your life is about how you feel. Are you happy? Happiness is about JOY! As you create more joy, you create more happiness. The goal is not about a number, the goal is about the joy in your heart. Don't let fear influence your decisions. How many times have you not done something because you were scared of what other people would think or say? How much have you missed out on? Don't let the fear of rejection, looking stupid, or getting hurt keep you from experiencing all of the things you want to experience and enjoying life like you deserve. You matter more than the work you do. You are not the work you do. Make yourself a priority. You will have more to give the world when you give more to yourself.

OK, you've decided to make a change, but you have no idea where to start (or restart). Today's podcast will dive into my #1 fat loss recommendation: tracking. We aren't talking about calorie counting, carb or macro counting, just some down and dirty quick journaling. In less time than it takes to obsessively count your item of choice (and with far less frustration), you can learn more about what is and what is not working for you. It's easy, it's quick and it's crucial to laying the groundwork for finding a solution that works for you. I'll be talking about what to track, when to track, and most importantly WHY we track. http://primalpotential.com/206-my-1-fat-loss-recommendation/ My #1 Fat Loss Recommendation Tracking! Think of it like a journal. You don't have to spend time worrying about exact calories, or even exact portion sizes. What you are really after is a documenting what you ate and how it made you feel. It does not need to be a chore. You can get this done in less than 5 minutes each day. Ultimately, it will help you establish trends and analyze those trends as a tool in our weight loss journeys. Why You Should Track 1. To learn more about your body and what works for you 2. To keep you objective. 3. To anchor yourself to your goals What You Should Track Food and Feelings. It is that simple. If you get in a workout, add fitness, too! Food is easy, just track what you eat (approximately how much), and when. Feelings don't have to be hard, but it is the most important. Include your hunger, cravings, and energy over the course of the day. I encourage you to expand past the basic feelings and include your mood, the quality of your sleep, and events that occurred during the day. These really helps create a comprehensive picture of what exactly is going on in your world. Most everyone should be able to effectively track in under 5 minutes a day. Where You Should Track I've created a tracking cheat sheet and template to get you started. Find a routine that works for you and stick with it! Learning From Your Document Revisit. Revisit. Revisit. Take time to look back through your tracker and identify trends. Analyze the food you are eating and correlating body reactions. Analyze your workouts to identify how that affects your energy level and hunger.

We are continuing our celebration of Primal Potential's 2nd anniversary with a super special guest! My friend and former Fat Loss Fast Tracker, Maggie! I want you to hear directly from someone who has transformed, inside and out, over the last 14 or so months. She has lost 50 lbs, more than 13 inches from her waist and she feels that the biggest changes she made were to the way she thinks! That's right, Maggie is going to share how you can use your mind to transform your body. She is real, she is inspirational and I hope we can all find encouragement and hope in her powerful message! http://primalpotential.com/205-use-your-mind-to-transform-your-body/ Use Your Mind to Transform Your Body In today's episode, Maggie and I tackle so much including: What results she has created over the last 14-15 months How affirmations changed her life How she handles days when she isn't feeling motivated How her mindset has changed How her dietary habits have changed Resources Join me at ASCEND in Nashville! Follow Maggie on Instagram & check out her transformation! Bounce Back Strategy

Today is a special & emotional episode! My mom is on the show! Yup, we are discussing the problem behind the problem - where my unhealthy relationship with food & body image began and how she coped with raising an overweight child. While I don't think our past defines us and I certainly don't think we're stuck there, I absolutely believe it is important to evaluate your self-limiting food & body image beliefs and begin to ask "Are these true?" and find ways to move beyond them. You don't want to miss this emotional episode! http://primalpotential.com/204-the-problem-behind-the-problem/ The Problem Behind The Problem In today's episode, my mom and I tackle so much including: Specific choices she made and how they impacted how I view food and my body The development of unhealthy relationships with food & body image Helpful and unhelpful strategies related to raising an overweight child How her body image impacted the way I thought about food What might have happened if she took a different approach How restriction and forced exercise shaped the way I look at health I want to give another huge THANK YOU to my mom for stepping outside of her comfort zone, admitting where she made mistakes and having this honest conversation with me to hopefully help others and open up conversations about weight, shame and body image.