CONSISTENT by Primal Potential

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.

Today is Primal Potential's 2nd anniversary! THANK YOU, from the bottom of my heart, for your support, trust and encouragement. What a wild ride it has been! I hope you'll take a few minutes to listen to today's episode on Primal's anniversary. Today, I'm opening up registration for ASCEND, the first ever Primal Potential Women's Transformation Weekend. Listen to hear all the details and click here to be one of the 50 women to join me in downtown Nashville, TN this November! Tickets are on sale now! http://primalpotential.com/203-happy-anniversary/

In response to the recent episode on the 3 stages of carbohydrate intolerance, I got an email that merits further discussion. I want everyone to understand that while yes, our food choices drive blood sugar and are primarily responsible for our fat loss and lack thereof, there are non-food influences on blood sugar. That's right - there are physiological and lifestyle factors that drive blood sugar & insulin significantly enough to influence fat loss and today we're investigating those things. http://primalpotential.com/202-non-food-influences-on-blood-sugar/ Non-Food Influences on Blood Sugar In order to reach our highest fat loss potential and optimize our health, we have to understand both the food and non-food influences on blood sugar. We need to evaluate the ways by which we can increase blood sugar as well as the factors that influence how we decrease or stabilize blood sugar. Three ways by which blood sugar is increased include: Eating - this includes but is not limited to consuming carbohydrates. The extent of the blood sugar increase depends on what and how much you eat Glycogenolysis - breaking down stored muscle or liver glycogen to glucose Gluconeogenesis - generating new glucose from a non-carbohydrate substance like protein. This can be triggered in response to low blood sugar and/or stress The factors that determine how quickly blood sugar drops after an elevation include: Your activity level When, what and how much you last ate Your carbohydrate tolerance Your insulin sensitivity Your baseline (include glycogen storage capacity) Factors which determine what happens to the glucose in your blood include: Your activity level Your fuel needs Your muscle glycogen status The potential uses for glucose in the blood include: Immediate energy Glycogen storage Fat storage For specific strategies on improve your blood sugar response and reducing fat storage, listen to the full episode! Don't Forget to Save The Date! The first ever Primal Potential Women's Transformation Weekend is November 3-5th in downtown Nashville, TN! Tickets go on sale 7/12/16. Resources Carbohydrate Intolerance Whitepaper Stress & Fat Loss Episode 009: Carbohydrate Spillover Carb Timing Carb Strategies for Effortless Fat Loss Golden Rules of Carbs & Fat Loss

I recently read "Relentless: From Good to Great to Unstoppable" by Tim Grover and he introduced a personality classification that I found to be thought-provoking. His classification describes people who get things done and reach their highest potential versus people who don't. I started to think about the thousands of people I've worked with who are trying to burn fat and improve their bodies and I could see similar trends in the ways they think & act. I have classified into three groups which I'm calling wishers, wanderers and warriors. In today's episode I'm going to help you see which category your past choices represent and help you move from where you are now to the warrior category. That's right, this episode is about how to become a warrior. It's about how to stop making excuses and exceptions and start crushing your goals. http://primalpotential.com/201-stop-making-excuses/ How To Stop Making Excuses & Exceptions How do you make choices? Like a wisher, like a wanderer or like a warrior? In today's episode I'm going to describe the wishers, wanderers and warriors and help you understand how you can become a warrior and stop making excuses. Do not miss the full episode! Wishers have a desire but take little action They have goals and the might even feel passionately about them, but they aren't consistently taking action to move towards them. Wanderers are seekers with short attention spans They jump from plan to program to approach, never developing the consistency required for sustainable results & never learning what works (and what doesn't) for their own bodies. Warriors show up to work every day They stay focused on the day at hand and ask themselves, "what can I do today to move towards my goals?" Then they do it! Wishers need to be told what to do They are looking for meal plans, food lists and for someone else to provide the instructions. They might not follow them, but they want the answers to come from someone else. Wanderers create a "best case" plan They have and plan and can follow it when all the conditions are in their favor. Warriors steer everything to their advantage A warrior's choices are not dictated by their circumstances. They do the best they can no matter what gets thrown at them. Wishers watch others and compare They are preoccupied with what others are doing & thinking and they compare their results and efforts against others. Wanderers watch others and plan They might not compare, but they are always jumping on board with what others are doing, regardless of whether or not it works for them. Warriors run their own race. Others watch them. What other people are doing or saying has nothing to do with what they need to do. Wishers give in to temptation They make decisions based on impulse Wanderers give in to excuses They justify indulgences with circumstances Warriors make no excuses. They don't give in. Wishers perform when its comfortable They do the work when they feel like it Wanderers perform when they are prepared If the stars aren't aligned and the circumstances are beyond their plan, they crumble. Warriors perform Warriors refuse limitations Warriors practice calm confidence Warriors take responsibility Warriors may not love the process, but they are addicted to the results Warriors expect to succeed and so they do. In today's episode, I'll share how you can stop making excuses and become a warrior TODAY. Resources Relentless: From Good to Great To Unstoppable Save the Date for ASCEND Nashville!

We've got another book club episode today! On a recent road trip I listened to Ryan Holiday's new book Ego is the Enemy and there were so many powerful lessons! I just need to share them with you! Many of these are game changers! I was a big fan of his earlier book, The Obstacle Is The Way so I was eager to get my hands on Ego is the Enemy. It did not disappoint. In today's episode I'm sharing the 6 lessons that change the game when it comes to fat loss, health and happiness. http://primalpotential.com/200-6-lessons-change-game/ 6 Lessons That Change the Game There were 6 primary lessons that I believe powerfully apply to fat loss, health & happiness that I gleaned from Ryan Holiday's Ego Is The Enemy. In today's episode, I share those lessons and how you can apply them to your health. Ego is the enemy of what you have and what you want. Ego can keep us from true success by hiding the truth about our choices and our abilities. Ego crosses out what matters and replaces it with what doesn't. Ego tells us what we want to hear when we want to hear it but gives us a short-term fix with long-term consequences Humility and reality are the cure for ego Be humble in your aspirations Be gracious in your success Be resilient in your failures Unfortunately, I think the more common approach in dieting is: Unrealistic in our aspirations Critical of our success Defeated in our failures Make it a mantra: every next choice is a new chance. Engage in activities that move you forward. Eliminate activities that do not. Are the things you're doing moving you towards your goals? Talk depletes us. Talking & doing compete for the same resources. The relationship between work and chatter is that one kills the other Be more objective (and less emotional) Is your passion an asset or a liability? Purpose: passion with boundaries Realism: detachment with perspective Be committed to the daily work without being attached to the daily results. It's about what you do with what you have Materiam superabat opus: the workmanship was better than the material It's what you do with what you have that matters far more than what you have. The work is never done & that's a good thing. Resources 137: Always Hungry Ego Is The Enemy Save the Date for ASCEND Nashville!

In today's episode I'm sharing the CliffNotes & takeaway of a white paper written by Dr. Philip Maffetone about the three stages of carbohydrate intolerance. To download the free whitepaper for yourself, click here. Carbohydrate intolerance not only encourages weight gain, it impairs fat loss, damages the metabolism and triggers the development of illness and disease. Most importantly, after we assess the three stages of carbohydrate intolerance, we'll talk about what you can do about it. http://primalpotential.com/199-stages-of-carbohydrate-intolerance/ 3 Stages of Carbohydrate Intolerance Carbohydrate intolerance not only impairs fat loss and reduces energy - it also predisposes you to illness and chronic disease. Dr. Philip Maffetone outlines how carbohydrate intolerance develops in the below model and then goes on to describe three stages of carbohydrate intolerance. Dr. Philip Maffetone's Model of Carbohydrate Intolerance The three stages of carbohydrate intolerance can initiate in utero, in infancy, childhood, adolescence or adulthood and get worse until we choose to make dietary and lifestyle changes to improve carbohydrate tolerance. Stages 1, 2 and 3 are detailed in the podcast so listen to the full episode to get all the details & the recommendations for making positive changes! Don't Forget to Save The Date! The first ever Primal Potential Women's Transformation Weekend is November 3-5th in downtown Nashville, TN! Tickets go on sale 7/12/16. Resources Dr. Philip Maffetone Carbohydrate Intolerance Whitepaper Stress & Fat Loss Episode 009: Carbohydrate Spillover Carb Timing Carb Strategies for Effortless Fat Loss Golden Rules of Carbs & Fat Loss

Today's episode is all about something I say often: short term strategies deliver short term results. If you cannot maintain the strategy that delivers the results, you will not sustain the results themselves. Any approach that requires white-knuckled willpower should be a real red flag that you might be working hard for results you won't maintain. http://primalpotential.com/198-white-knuckles-red-flags/ White Knuckles Are Red Flags How many times will you employ a short term strategy that you know you can't sustain? There are so many problems with this approach. If you can't sustain the strategy, you won't sustain the results If you don't know, address or solve the true problems, they'll still be there waiting for you You're creating a negative association with the process You're reinforcing a pattern of quitting or failure and therefore think that's all that lies ahead for you. That's not true. It's your crappy strategy You think change is harder than it actually is. That's representative of your unsustainable approach. The lasting is approach is the approach you enjoy and are able and willing to maintain. If you're looking for a break, an escape or a cheat, it's not the right approach. You're very likely focused on the wrong thing. Does your approach help you address WHY you eat, not just WHAT you eat? Internal development precedes external improvements. If you successfully complete your Whole30 but don't address your pattern of emotional eating, what happens the next time you get emotional? If you do a 21 day detox but do nothing to overcome your all-or-nothing tendencies, don't you think another "nothing" cycle is coming? Then what? Absolutely listen to the full episode to understand how you can overcome this white-knuckle-willpower approach to weight loss! It's not working!

Cheat day. Overeating. Binge eating. Call it what you want. The bottom line is - overeating has an immediate, negative effect on your metabolism! In today's episode, we are talking about the physical, hormonal, and metabolic impact of overeating or binge eating. I want you to know and understand that your body does not "reset" the following day simply because it's a new day and your fat burning potential doesn't go unaffected. http://primalpotential.com/197-overeating-metabolism/ Overeating and Your Metabolism In today's episode we're going to dive into the relationship between overeating and your metabolism. We'll get into specific impairments to your hormone balance, metabolism and fat burning potential that happen almost immediately. We'll answer the following questions: What are the consequences of overeating on your metabolism? Your body goes into storage mode Your fat burning potential is suppressed for days You trigger hormonal imbalances You experience an increase in hunger and cravings Your body burns sugar instead of fat while at rest and during workouts How long do the negative effects last? Practically speaking, how can you change your habit of overeating? What can you do before the binge? What can you do after the binge? Don't Forget to Save The Date! My First LIVE event is Nov 3rd-5th in downtown Nashville, Tennessee. Resources Episode 009: Carbohydrate Spillover Carb Timing Carb Strategies for Effortless Fat Loss Golden Rules of Carbs & Fat Loss

Are you in need of a quick dose of motivation? Listen to today's minisode to find out what it means to be awake in your dreams! http://primalpotential.com/196-l-minisode-b…e-in-your-dreams/ Be Awake In Your Dreams Every single day is an opportunity for you to give yourself a gift that only you have the power to unwrap! You can make the choice to shift your mindset, make better choices, do the hard work, embrace your obstacles, and work on your confidence. In today's minisode, I share what it means to be awake in your dreams and how this mindset can help you create a powerful transformation in your life. Just one more thing..I have some exciting news I want to share with you! I will be hosting my first LIVE Primal Potential weekend event November 3-5 in Nashville, Tennesee! Tickets are not on sale yet but I want you to save the date!

Forget what you have heard! You can eat carbohydrates and still successfully meet your fat loss goals and maintain the results. There are hundreds of opinions related to carbs & fat loss and it's tough to know which one is most effective. We're going to clear that up and ensure that you don't have to subscribe to models of restriction or deprivation in order to burn fat and have plenty of energy. In today's episode, I discuss 4 smart carb strategies (aka The Golden Rules of Carbs and Fat loss) that, when implemented, will help you unlock your health and weight potential while increasing your energy, decreasing your cravings and stabilizing your hunger. http://primalpotential.com/195-carbs-fat-loss/ The Golden Rules of Carbs and Fat Loss Listen to the episode to hear my detailed explanation for the following: A). Who can benefit from implementing these strategies? B). What are carbohydrates? C). Do the golden rules of carbs and fat loss apply to all carbohydrates or are there exceptions? D). How do the golden rules of carbs and fat loss apply to individuals who workout? E). What are the 4 strategies? What effect do they have on blood sugar, insulin, and cortisol levels? You'll want to listen to the full episode to hear the explanation of the golden rules, but here's a quick overview: Eat your starchy carbs at the right time Choose the right quality of carbohydrates Consume the right quantity Pair your carbs with the right company

In the past couple of episodes, you heard some of my Fat Loss Fast Track clients share their Primal Potential success stories. They are all powerful stories of people actively improving their choices and moving towards their goals. If you missed them you can listen to Episode 192 here and Episode 193 here. As one woman reflected back on her journey, she attributed her life transformation to the lessons she learned related to a few key elements: Pace, Power, Practice, Perspective, and Progress. In today's episode, I want to talk about why it is important for you to understand and apply this structure of success (aka The 5 P's) on your own journey. http://primalpotential.com/194-structure-of-success/ The Structure of Success PACE Make sure the pace reflects an approach that you can and will sustain over time. Short term strategies deliver short term results. The most sustainable way to implement change is one at a time. POWER Recognize and embrace your choices and you will feel your power. While you can't always control your circumstances, you always have 100% control over your choices. Stay focused on what you can do & what is within your control instead of what is beyond your control. This keeps you firmly rooted in your place of power. PRACTICE All things, no matter how challenging, are made easier with practice. Practice is about executing one choice at a time. Consistency generates confidence. PERSPECTIVE Take an inside-out approach focusing on your mindset and then progressing to meet your physical goals. By focusing on small gains and sustained commitment you will find more success over time. PROGRESS Progress is personal & you create your own standards - avoid attempting to measure your own personal progress by way of the standards of others Don't strive for perfection. Take one small step at a time in the direction of your goals Be sure to listen to the entire episode to learn more about 'The 5 P's" and how you can apply them to your own personal journey!

Ready to hear more Primal Potential success stories? What started for most as a goal to lose fat turned into much more: transforming their entire lives. As you may be experiencing, they had fears, doubts, perceived limitations, years of weight loss struggles, hormonal issues and many of them doubted their ability to lose weight and reach their goals. But, as you will hear from them, they are making amazing transformations in all areas of their lives as they move towards their goals within the Fat Loss Fast Track. http://primalpotential.com/193-more-success-stories/ Success Stories Success Stories Meet Sarah Sarah is 54 years old and has struggled with weight issues her entire life. In addition, she has hormonal issues, an underactive thyroid, "fat genes", PCOS, and is pre-diabetic. At first she was skeptical of some of the challenges within the Fat Loss Fast Track but quickly realized that it was about more than diet & exercise. She had to change her mind. Here are some of her takeaways: Own your choices Don't make excuses Practice affirmations and gratitude Focus on what you can do Live in the present Be open to change Meet Annette In the past, Annette lost 100lbs but had regained some of the weight. This time around, she was having a hard time finding the motivation to lose the weight again. Here is what's helping Annette get back in the game: Finding the confidence and belief in herself Mental toughness - deciding that she can do hard things Meet Client "Anonymous 1" She is 42 years old and a mom of 3 young children. She has faced a life long struggle of yo-yo dieting and self-sabotage. Her change in perspective has included the following: Power: practicing ownership in all situations Pace: making only one change at a time Practice: seeing challenges as opportunities Progress: being open to a journey without perfection. Meet Client 'Anonymous 2" For this client, the most helpful changes have not been what she eats or how she exercises but a shift in mindset. Here are some of her game-changers: Changing the stories she's told herself for years Focusing on how great it feels to make great choices instead of seeing them as sacrifices Support from being in a group and tough-love from Elizabeth Listen to the full episode to hear more from these women and their progress! Just a reminder that my 12 week Summer Fat Loss Fast Track is beginning soon. There is a simple (free) pre-requisite and that's that you attend a webinar. To sign up please click here.

Today's episode is full of inspiration and real life transformations! You are going to hear some of my Fat Loss Fast Track clients share their stories of progress, obstacles and success. If you are a regular podcast listener, you know I share a lot about my story but, I know not all of you can relate to my story. I want to give you the opportunity to hear some other perspectives. My hope is that one of them is the voice that makes you feel like, "Hey - I can do this!" My summer Fat Loss Fast Track launches in just a couple weeks. I want to give you an inside look at the kinds of experiences people are having. To learn more and grab a space in the free webinar training, click here. So, for today I don't want you to listen to me - listen to them. Are you ready to get inspired? http://primalpotential.com/192-success-stories/ Success Stories In this episode, four of my clients will share details from their own personal journeys and what has been most impactful in helping them transform. Meet Client "Anonymous 1" She was victim to the negative stories she was telling herself. But, by changing her mindset she has seen results that have improved all areas of her life. The biggest changes she's experienced include: Owning her thoughts and language Shifting her attitude/perspective Accepting total accountability for her choices No longer making excuses Meet Thulz Thulz used to view the her life through obesity tinted glasses. She felt like a victim of herself and got stuck in the 0n-again-off-again diet cycle. The biggest game-changers for her include: Keeping track of her food and emotions Focusing on her goals and what she can do today Doing the actual work instead of spending countless hours thinking and planning for it Meet Client "Anonymous 2" She is a mom who initially joined to lose fat and get into smaller jeans. She was hesitant to join at first because of the financial investment. She wasn't sure it would be worth it . As you listen to her story, you will see her transformation goes way beyond her waist line and includes: Feeling more confident Believing in herself Making more time for herself and her goals (despite being super busy) Understanding the "why" behind her choices More positive outlook Increased productivity Going beyond her comfort zone Meet Nancy Nancy is not a woman that has had a life long struggle with her weight. She started to gain weight once she got a job and more responsibilities. She was struggling with her life in general and wasn't happy. In addition to her physical transformation here are some of her emotional changes: Wakes up happy and more positive More productive and increased energy Not obsessed with food anymore More patience and trusts the process Total control and accountability over her life Listen to the full episode to hear these women give more in depth details about how they are losing more than weight and inches. Just a reminder that my 12 week Summer Fat Loss Fast Track is beginning soon. There is a simple (free) pre-requisite and that's that you attend a webinar. To sign up please click here.

I got an email the other day that I want to share with you guys. I think this email could have been written by any one of us and it represents one of the most significant issues keeping us from reaching our goals: the on-again-off-again cycle. The beautiful woman who emailed me wants to change. She wants to be healthy. She wants to be a better example for her kids. She wants to feel better about herself. She doesn't kinda want it. She really wants it. But... She consistently makes food choices that aren't doing her any favors. She overeats. She overindulges. She doubts her ability to change. She doubts that health is really achievable for her. She wants so badly to learn how to get unstuck! Man, I completely understand these struggles and frustrations.....been there... and it's a hard place to be! In today's podcast, we will explore a new mindset and some simple strategies that will help you break this ebb and flow cycle. Are you ready to find out how to get unstuck and put your doubts and frustrations behind you? http://primalpotential.com/191-how-to-get-unstuck/ How To Get Unstuck I've faced the on-again-off-again cycle many times. It's exhausting, pure and simple! I'll share with you parts of her email: I found your podcast about a month ago on Spotify. I was randomly scrolling though looking for something to listen to and I found primal potential. I cant remember exactly what episode it was but I remember you were talking about not arguing for our limitations. I was hooked. I have always been a heavy girl. I really ballooned up when I had my children. right now I am sitting at 270 I am 5'3″. I have always tried to lose weight I will start off strong and then I will mess up and I'm like f*@k it. I will be all gung ho to get it together and then have a bad day or week and reach for the convenience of ordering something or picking up something quick. I have to break that habit for our heath and our finances. I want to change our lifestyle before it negatively effects our children any more than it already has. Anyway all of this rambling is basically to ask where you think I should start. I'm tired of being fat. I'm tired of hating my body. I'm just so over it and I'm so lost on what to do. I'm convinced that I will never be healthy because I haven't my whole life. I'm stuck in that toxic place that is telling me it doesn't matter how much I try I will never be able to do it and I'm over it. I want to get out of there. I want to believe in myself. I want to change my quality of life so I can enjoy it with my children! She says she starts out all gung-ho but then falls back into old habits. Don't get me wrong- it's great to have motivation and enthusiasm but, you can be setting yourself up for failure with the pedal to the medal 0-60 approach. You know what I mean, starting out, right out of the gate and deciding, "I'm going to eat more vegetables, drink more water, eat less sugar, workout more, sleep more, stress less, find healthy recipes, stop eating out" -- get my point? You are likely trying to do too much, too fast and setting yourself up to feel overwhelmed and like you haven't cleared the high bar you set. Here are the recommendations I made to this listener to help her figure out how to get unstuck. Step 1: Don't change anything at all. For 7-14 days, just track. Write down what you eat and how it makes you feel. You need to establish your baseline. What you're doing, how it impacts your energy, where you're starting from. No pressure, just paying attention. Step 2: Simplify. Make ONE change. Don't add more until your initial change feels effortless. In my Fat Loss Fast Track groups, we typically start with breakfast. To learn more about how to make breakfast a fat burning meal, listen to this podcast or this one. Step 3: Change your mind. Stop arguing for your limitations and disqualifying yourself from change or growth. Remember, the past doesn't define the present or the future unless you choose to make the same choices. Each new day brings the opportunity to make a different choice. You don't want to miss this full episode to hear about what you can do RIGHT NOW to stop the cycle and start feeling AMAZING!

I think this episode & the paradigms we'll discuss can change your life. I really do, if you'll choose to let them. Here's the thing: life is hard. Hard things happen. Many of us choose to let these tough circumstances influence our choices. It doesn't have to be that way. In fact, if you want to live your best life, if you have to be your healthiest, happiest self, you need to change that patterned response. In today's episode I'm going to be sharing some theories about hard things, about the challenges of life and the opportunity we have to allow those hard things to help us grow, improve and excel instead of cower, complain and withdraw. These are choices. Welcome to the human experience - sometimes it's really challenging. How will you respond to those challenges? Will you become soft? Will you become hard? Will you develop, grow and improve? http://primalpotential.com/190-this-can-change-your-life Resources In today's episode I talk about stories & situations that I believe can change your life. I believe they can help you go to the next level. I believe they can turn you from your victim & excuse mentality to your warrior and conquerer mentality. I share a commencement address by David Foster Wallace called "This is Water" You can read the entire speech here. I also share a fairly cliche anecdote about enduring hardships. You can read the story of the carrot, the egg and the coffee beans here. Wait list for the Summer Fat Loss Fast Track Do It Anyway Podcast Episode

I've been getting a lot of questions about calorie burn during workouts (as reported by cardio machines), wearable fitness trackers and the validity of target heart rate zones for fat burnings. So, of course, we're diving into those topics today. In today's episode I'll be diving into the myths & facts about fitness trackers, heart rate zones and the accuracy of calorie counters on your workout equipment. While folks who are working out have awesome intentions, they're often misguided based on inaccurate or incomplete information. If you are something who uses a fitness wearable, pays attention to the calorie burn on your workout equipment or monitors your heart rate, you do not want to miss this episode! http://primalpotential.com/189-fitness-trackers-heart-rate-zones/ Myths & Facts About Fitness Trackers, Heart Rate Zones and Calorie Burn During Workouts Lots of people use the amount of calories they think they burned during a workout to help them determine how many calories they should consume that day. In most cases, that is highly inaccurate information. First of all, that approach assumes that the calorie in/calorie out model is the most effective or accurate model for fat loss. It's not. If you aren't sure why it's not, please go no further until you've listened to episode 062 of the Primal Potential podcast on why calorie counting is misleading. Second of all, these calorie counting devices do not collect much of the relevant information that would allow for an accurate determination of calorie burn. By knowing your pace on the machine and age/weight, you know a little, but not nearly enough to determine calories burned with a reasonable degree of accuracy. Among other things, they overlook: fitness level exertion body composition nutrition status muscle glycogen availability Even the fitness trackers which obtain more information than the random machine at the gym (these trackers tend to know your gender, age, weight, height, etc) have a high degree of inaccuracy, anywhere from 10-25% . While that might not seem like a lot, if you're using these burn estimations to determine how much you should eat, being off by 10-25% can absolutely be the difference between significant fat loss and significant fat gain. Another area of misunderstanding is around target heart rate zones. Don't miss today's episode for a full explanation of where these heart rate zones come from and how accurate they are. In short, here's the primary issue. These heart rate charts that suggest a particular range so that you'll burn a higher percentage of fat, they're based on percentages, not absolute numbers. Here's a brief example: let's say these heart rate charts indicate that in a lower heart rate zone, 60% of the energy you burn during the activity will be fat while in a higher heart rate zone only 40% of energy you burn will be fat. People see that information and think, "Oh! I want to be burning 60% fat so I'm gonna hit that zone." It begs the question: 60% of what?? Seriously. Let's say, using arbitrary numbers, that in a 20 minute workout in this lower "fat burning" zone you burn 100 calories. 60% of that is supposedly fat, which means you burned 60 calories from fat. But, if you were working out in a higher heart rate zone you might burn 300 calories in that same 20 minutes. While only 40% of the calories burned were from fat, you still burned far more fat! In fact, you burned 120 calories from fat - twice as much fat burned in the same time, even though the percentage was lower! Beyond that, these target heart rate zones don't take into account the "after burn", or calories burned after the workout. There is little to no after burn with lower intensity workouts. Higher intensity workouts create a significant after burn which adds to the total fat burned during the workout. For the other major considerations related to heart rate zones and fitness tracking devices, listen to the entire episode! Resources 035: Fitness For Fat Loss 074: CrossFit & Weight Loss 125: Fat Loss Basics Part 5 160: Fat To Fit Part 3 - Fitness

On June 3rd, 2016, Muhammad Ali died. There's no question that Ali was a relentless fighter both in and out of the ring. One of my favorite things to do is learn from people around me, dead or alive. When I heard that Ali had passed, I knew I wanted to see what lessons I could learn from his life. I knew there was something I could find that would make my journey more significant. I was right. Today, I'm sharing those lessons from Muhammad Ali, through my life. I believe that his wisdom and his fights can help us in the fights of our lives, whether that's health, fitness, fat loss, finances, relationships, careers or anything in between! In this episode I'll share what some of Ali's quotes mean to me & how they've influenced my perspective. http://primalpotential.com/188-lessons-from-muhammad-ali/

Hi. It's me. I have to tell you something. Your excuses aren't valid. I know you think they are. They aren't. I've heard them all, I've used them all and I understand them. But... I want more for you. I know you want more for you, too. So, today I'm breaking down three of the most common excuses I hear related to why you can't do the work or why you can't get results and flipping the script. I don't do this because I'm harsh or mean, I do this because the only way to change is to change. If you change your mind, you can transform your life. If you aren't willing to change your mind, you probably won't change anything. So, your excuses aren't valid. I love you but they're not. Take a listen to the full episode so I can explain why. http://primalpotential.com/187-your-excuses-arent-valid/

Do you ever find yourself Googling, "How much protein do I need?" or "How much protein should you eat for weight loss"? I tried it. I got nearly 16 million results in about a half a second. You know what would happen if I sifted through those "answers"? I'd end up confused, conflicted & frustrated. You know what wouldn't happen? I wouldn't find the answer based on my body and my goals. The only place that answer can from from is me. The only place your answer can come from is you. In today's episode, I'm going to help you understand how you can find your answer. http://primalpotential.com/186-how-much-protein-do-you-need/ How Much Protein Do You Need? Understand that there is no magic number or perfect formula that will tell you how much protein you need. The way to find out if you're eating too much, not enough or the right amount is by listening to your body & monitoring your results. A great way to tell that you're getting the right amount of protein is when: You're making progress towards your goal (whatever your goal is) You feel well (stable energy, stable mood, few cravings) In almost all cases, you do not need to supplement to meet your protein needs. You can easily meet and even exceed your protein needs with whole foods. Individuals will have higher protein needs when they are: overweight high level athletes injured or ill chronically stressed suffering from adrenal fatigue In general, you want to shoot to include protein at your meals and snacks. If you're consuming a traditional diet of 3 meals and 2 snacks, you want to incorporate a serving of protein with all your meals and at least one of your snacks. If you're consuming fewer, larger meals, you can lean more towards a couple servings of protein with each meal. Remember, however, that these are guidelines for a starting point. Adjust based on your progress towards your goal and how you feel. A serving of protein is 3-4 ounces of meat/fish, a couple of eggs or approximately 1 cup of greek yogurt.

Any stress eaters out there? I know I was! Today I want to share with you not just 5 reasons to stop stress eating but also practical strategies to help you get from your current stress response to a healthier, more productive stress response. I used to put my goals & my health on hold in response to stress all the time. Unfortunately, while most stressors themselves aren't permanent fixtures in our lives, stress is. Our ability to reach our goals and maintain our results depends largely on our ability to respond to stress in a productive way. That's what today is all about. Definitely tune into the episode to hear these 5 reasons to stop stress eating but also to learn practical strategies for doing the work. http://primalpotential.com/185-stop-stress-eating/ 5 Reasons To Stop Stress Eating (And How To Do It) In response to stress, you need to choose something that makes you feel better, not worse. When we overeat in response to stress, we often end up feeling worse and less in control than we felt prior to overeating. You don't want to compound a negative hormonal effect You have a unique opportunity to create positive emotion (or even joy!) You need to choose a response that restores or generates energy instead of one that depletes energy How you always respond is how you'll always respond.

Ok guys, let me shoot straight for a second: if you feel like fat loss is miserable and you're missing out, you're not doing it right. Seriously. I get it, because I've lived it and coached hundreds through it. You're not alone, but we've gotta square this away for you. If fat loss is hard, something needs to change. Either your perspective needs work or your strategy has to change. Or both. Probably both. In today's episode I'm bringing forth an uncomfortable truth: fat loss shouldn't be hard. That doesn't mean it's easy, but if it's miserable and you hate it and you are always focused on deprivation, you're just not doing it right. Let's launch into the episode and talk about how to make fat loss easy. http://primalpotential.com/184-fat-loss-is-hard/ What To Do If Fat Loss Is Hard If you feel like fat loss is hard, it's very likely that you're messing up 2 things. You'll definitely want to listen to the full episode to understand the way I identify these common mistakes that make fat loss way harder than it needs to be, if not impossible. I spot it quickly when I get emails that say things like, I made great choices Monday through Friday, but when the weekends come, I totally blow it every time and undo my progress from the week. If I eat really clean, I feel like I'm missing out and end up binging. Here's the reality: If the foods you're eating make you feel deprived and like you're missing out, you're not eating the right foods for you. We're not going to do things we don't want to do or don't enjoy, not over the long haul, anyway. My primary food rule is to eat foods you love that love you back. No one can define these foods for you with a meal plan or food list. You have to identify what you enjoy, look forward to eating and feel great about during and afterwards. Some of the fat loss friendly foods I love and look forward to eating are bunless burgers (especially with bacon!), sashimi, Brussels sprouts and avocado. There are more but that's not the point. You have to find what these are. For a sustainable lifestyle change, you have not just like the food you eat, but enjoy & look forward to it. The second issue is perspective. Describing is prescribing, my friends, and when you argue for your limitations, guess what? You get to keep them. You're making a case for them so they're there to stay. If you decide & prescribe that you make great choices all week & blow it on the weekend, guess what? You're right! You've decided for it. You've argued for it. You're defending that behavior with your words and your thoughts and your choices. Same thing if you argue that you can't eat too clean or you'll rebel and go off the rails. Oh yeah? Ok. If you say so. That's a choice. You could change your perspective. You could decide that the cleaner you eat and the more consistent you are, the better you feel and the better you look. It increases your energy and your motivation and creates a cycle of accelerated returns. You know what? That's probably more true than the limiting belief you've been arguing for but you haven't taken the time to prove yourself wrong! Your perspective is a choice. It's not always easy to change but it is always worth it. If you feel like you need help with the "how" of changing perspective, I'd recommend you check out Breaking Barriers. You can watch a presentation about it or get your questions answered. Your choice, just wanted you to know that there's a resource for you if you're serious about change.

On today's episode I'm taking you inside my mind and sharing some of my own personal success & mental toughness mantras. I'm not even remotely a "woo woo" kind of girl, but I find that without these mantras & affirmations, I'm much more likely to get distracted, emotional or frustrated and then lose my momentum & motivation. No bueno. Been there, done that. I want to set myself up for success, limit ebbs & flows of motivation and continuously be focused on my goals. These mental toughness mantras are a huge part of how I do that. So, I'm sharing a few of my most-high impact mantras and how they keep me focused, redirect my attention and help me crush my goals. I'd love for you to share some of your mental toughness mantras with me! http://primalpotential.com/183-mental-toughness-mantras/ Success & Mental Toughness Mantras Resist the temptation of your comfort zone Little hinges swing big doors Rule over yourself Self-control & resistance to distractions I can do hard things Do it anyway

There are so many awesome questions out there about animal products, fat loss and health. Questions about whether or not eating animal products is healthy, how important it is to make organic choices and if we'd be better off without the animal fats and proteins. We're going to tackle those questions today and I'm providing you with a free meat buying guide. Well, it's a little more than that. It's a general guide to buying animal products - fish, poultry, meat and dairy. In today's episode we'll be talking about what has been omitted from most conversations about animal products and that is quality. Studies looking at health profiles and animal product consumption avoid looking at the quality of the animals consumed. We won't make that mistake. We are what we eat, but we're also what we eat eats, therefore, quality absolutely matters. http://primalpotential.com/182-meat-buying-guide/ Are Your "Healthy" Groceries Making You Fat (Or Sick)? We absolutely must consider what what we're eating is eating. Are the animal products you're consuming coming from grain fed animals? These animals will be much higher in pro-inflammatory omega 6 fatty acids and much lower in anti-inflammatory omega 3 fatty acids. Grain fed animals also have higher levels of insulin, cortisol, herbicides, pesticides and other toxins. These toxins are stored in the fat tissue of the animal and they intoxicate us when we consume them. Toxic accumulation in our fat tissue impairs fat burning. Conventionally raised animals are also polluted with antibiotics & growth hormones. These antibiotics and growth hormones are present when we consume meat and other products from these animals. Be ware of marketing catch phrases that mean nothing including: Natural Grass-finished When buying fish, look for wild-caught fish. When buying beef, pork or poultry, look for: Organic Grass-fed Pasture raised Hormone free Not treated with antibiotics If you're consuming products from conventionally raised animals, Buy lower fat cuts of meat Trim any excess fat Discard any fat that cooks off the animal Avoid eating dairy products from conventionally raised animals

We aren't getting enough sleep. We wear our fatigue (and talk about it) like it is a badge of honor. It's not. You're not tough. You're not hardcore. You're damaging your long-term health and dramatically impeding your fat loss. If you haven't guessed, we're talking about sleep, hormones and fat loss on today's episode. The average American is only getting 5-7 hours of sleep each night. That doesn't make a warrior, it makes a hormonally imbalanced, hungry person prone to fat storage, muscle loss and disease. I hope that late-night TV is worth it! Seriously though - this is really important stuff. Sleep deprivation, even moderate sleep deprivation over just a few short days impacts your hormones, impairs your metabolism, increases your appetite and changes the way the food you eat is metabolized. In today's episode I'll be talking about 3 of the significant fat loss related changes initiated by mild sleep deprivation. http://primalpotential.com/181-sleep-hormones-fat-loss Sleep, Hormones and Fat Loss Today we're diving into the nitty gritty of how sleep deprivation impacts your hormones and fat loss. Lack of sleep changes how the food you eat is metabolized Mild sleep deprivation exaggerates the post-prandial blood sugar response. This means that when sleep deprived, you'll see a more significant blood sugar increase than you would after eating the same meal when well rested. Lack of sleep also impairs pancreatic function, leading to insulin resistance. These effects are seen after just a few days of mild sleep deprivation. Lack of sleep increases your appetite & decreases your feelings of satiety Lack of sleep disturbs the ratio of ghrelin to leptin, the hormones which manage hunger and satiety. This means that when you are even mildly sleep deprived, you experience more hunger and less satiety. Human studies show increases in appetite up to 40% after mild, short-term sleep deprivation. Lack of sleep impairs your cellular fat burning machinery Human growth hormone is one of our night-shift hormones. It is primarily produced & secreted while we sleep and is responsible for growth, recovery and cellular repair. When we aren't getting enough sleep, we aren't allowing growth hormone to do it's job, resulting in lower muscle mass, higher fat mass and reduced fat burning abilities.

Guys: Every choice is a chance. You aren't stuck. You can't be stuck. Stop telling yourself that you're stuck or that you aren't motivated. Every single moment is a new chance, a new opportunity and a blank slate. In today's motivational minisode, I'm providing you with an attitude adjustment and a powerful perspective shift. Stop focusing on everything you've done "wrong" and on all the chances you've missed. Who cares? It's done. This next choice right in front of you is your next chance. Let's snap ourselves out of the powerless funk and start getting results by taking control of each choice as it arises. http://primalpotential.com/180-every-choice-is-a-chance/

If you've listened to much of the Primal Potential podcast, you understand that fat loss is very much about hormones. There are 3 hormones in particular that we can consider "the fat loss hormones". If we understand how they work and what specific choices we can make to make sure these fat loss hormones are working our favor, we're well on our way to our best health & the achievement of our goals. We'll be talking a lot more about hormones in the next few weeks but for today I want to begin with an overview of these 3 powerhouse fat loss hormones: cortisol, leptin & insulin. http://primalpotential.com/179-fat-loss-hormones/ Fat Loss Hormones Leptin - leptin is a hormone produced by your fat cells that acts as a messenger between your body fat and your brain. When working properly, leptin works with your brain to regulate your appetite. As your body fat increases, leptin production increases and tells your body to increase metabolism and decrease appetite. As body fat decreases, leptin secretion decreases so the brain triggers an increase in appetite and decrease in metabolism. Unfortunately, leptin can quickly become disregulated with both crash dieting and weight gain, causing leptin resistance and impairing the brain's ability to receive signals from leptin. Cortisol - cortisol is a stress hormone released by the adrenal glands in response to physical, emotional or mental stress. Cortisol's job is to prepare your body for the fight-or-flight emergency response. One of the ways it prepares your body is by making sure there is plenty of sugar (glucose) in your blood stream so you're able to escape from the threat. Unfortunately, in this day & age, the threat is often a traffic jam, losing your keys or a fight with your spouse and no escape is necessary. Sure, you might see that as a good thing, but it means you're left with unneeded sugar in your blood stream that has to be stored. Many people get frustrated with lack of fat loss results despite eating clean & managing blood sugar. They tend to overlook the stress effect. Cortisol will break down muscle glycogen or muscle tissue to provide sugar for the blood, regardless of your diet. Because of this, stress management is a critical part of fat loss. Insulin - I'll join the ranks of those who refer to insulin as the master fat loss hormone. It's critically important. You can listen to an episode all about insulin here. The point of today's episode is to show you that caring for your carb strategy isn't enough if you want to achieve your health & fat loss potential. You can mess with insulin if you aren't caring for cortisol, which is where most people pay little to no attention. Insulin is secreted by the pancreas in response to elevated blood sugar. Insulin's job is to usher the blood sugar out of the blood to either provide immediate fuel for cells or to be stored for later use. The presence of insulin puts the body in storage mode. Because cortisol can increase blood sugar independent of diet, managing insulin is about both diet & lifestyle. Definitely listen to the full episode for a conversation about what we can do, from a diet & lifestyle perspective, to help these hormones work in our favor! There's a lot we can do!

Success in any endeavor, as Tony Robbins says, is 80% psychology and 20% mechanics. Unfortunately, most of us spend the majority of our focus on the mechanics and very little on mindset. In today's episode I want to introduce you to the triple threat of success: right strategy, right mindset and right effort. I know, that begs the question: what in the world is the right strategy? There's so much conflicting information out there! We're going to get into how you can identify YOUR right strategy - not mine, not anyone else's, just yours. http://primalpotential.com/178-triple-threat-right-strategy-right-mindset-right-effort/ The Triple Threat of Weight Loss Success Right strategy - how to listen to your body, increase energy and decrease hunger. How to balance your hormones, support your metabolism, burn more fat and know when you're giving YOUR body what it needs. Right attitude - you can't create a positive life with a negative attitude. Let's reframe your attitude with this triple threat approach to weight loss success! Right effort - how to get consistent, do the work and bring your focus & energy to each day, whether you're "in the mood" or not!

Let's talk travel and weight loss today, okay? It's a busy season of travel for me and on today's show I want to share with you some of my most effective strategies for traveling without disregarding my goals. In fact, these travel strategies help me make progress towards my goals no matter where I am! If you have travel coming up and you're feeling anxious about it, I totally understand and I hope you'll listen to this episode in full! http://primalpotential.com/177-travel-and-weight-loss/ Travel and Weight Loss In today's episode I'm diving deep into several strategies that will help you transform your experience of travel and boost your confidence that you can lose weight no matter where you are or what is going on around you. CREATE STRUCTURE Yes, there's a lot you can't control when you're on the road and away from your normal surroundings. However, that doesn't mean you need to surrender all your control. What elements of your normal routine can you maintain? Personally, I maintain my morning routine whenever I can. I get up early, I work for a few hours, workout and have a fat loss friendly breakfast. This helps me begin the day feeling energized, positive, focused and productive. Maybe it's important for you to maintain your bedtime, or to ensure you always drink enough water or get in a leisure walk. Either way, look for ways to create structure regardless of where you are and what is going on. REFRAME INDULGENCES To me, indulgences were always things like cookies, ice cream, cupcakes and alcohol. But, I want to challenge you to think about what it means to indulge. I think it means to have something special that represents a rare treat. With that definition, it doesn't have to be something misaligned with my goals. An indulgence can be something that is special & rare but doesn't have to be something that makes you feel full, heavy, or guilty afterwards. I seek out indulgences that feel really special but make me feel amazing both while I eat it and after. On this particular trip, those were things like octopus carpaccio, snapper ceviche and table side guacamole. THINK ABOUT VOLUME Food does not taste better the more of it you eat. In fact, it's kind of the opposite. The first few bites are always the best, and we pay less attention as we continue to eat. For that reason, more isn't better. More is usually less satisfying. Pay attention as you eat. Are you savoring every bite or are you just going through the motions. Is the current bite as good as the first? If not, let it go. Move on. NO EXCUSES NECESSARY Sure, there are lots of excuses you could make when you're traveling, but you don't have to make them or accept them. You don't have a kitchen. You don't have your normal gym. Your preferred food choices aren't available. Great. Who cares? What CAN you do? What is within your power? What will you do?

I just returned from speaking on Jimmy Moore's Low Carb Cruise about overcoming emotional eating & self-limiting beliefs. I shared with his audience that all the strategies in the world won't help if you don't get out of your own way & do the work consistently. Though I think strategy matters, most people fail to implement because of their mindset & beliefs, not because of the nuts & bolts of "how" to lose weight. In today's podcast, I'm going to share with you the presentation I gave on the Low Carb Cruise about strategies to help you avoid self-sabotage & accelerate progress towards your goals. http://primalpotential.com/176-avoid-self-sabotage 3 Strategies To Avoid Self-Sabotage There are 3 primary barriers to progress that I talk about in today's episode: self-doubt stress & worry fear (fear of missing out, fear of failure, fear of success) To overcome these barriers and avoid self-sabotage, you need to make sure to: Avoid self-limiting beliefs Don't let your motivation escape by focusing on the past or the future Show up for practice I share specific mantras, perspectives and mindset shifts to help you implement these strategies and stay out of your own way! Don't miss the full episode!

In today's episode we're breaking down some recent research about rebound weight gain & the impact of rapid weight loss on hormones & metabolism, courtesy of the popular television show, The Biggest Loser. This article has spread like wildfire, summarizing a study that followed 14 former Biggest Loser contestants over 6 years, documenting their weight gain & metabolic/hormonal challenges. Many people read this article and panicked, which is why I'm doing this episode. They feel like the article suggests that weight loss is hopeless and your body will fight back to get to it's original weight. They feel like the article suggests you can't lose weight without wrecking your metabolism. That's just not true. Take a listen to the full episode to get the facts without the media hype! http://primalpotential.com/biggest-loser/