The vast majority of conversations about weight loss are about diet & exercise. I get it. Makes sense.
But here's the problem: the real problem, for most people, isn't about food.
It's not. I know, I didn't believe it either, for most of my life.
Doesn't make it not true.
In today's episode I'm explaining that most people overeat, binge or lack moderation & self-control because of some other issue not related to food.
Overeating & weight gain are merely symptoms of a different problem.
We keep eating because the food doesn't meet the true need we have.
Please, don't miss today's episode.
When trying to lose weight, most people focus on just that – weight. The number on the scale. Not only do I think tends to backfire for most people, it’s also an accurate representation of what we’re really after (fat loss) and it often prevents us from focusing on all the other wins – non scale victories we have every day and typically overlook.
In today’s episode I’ll certainly share my thoughts on effective and ineffective ways to measure fat loss and overall progress, but I want to focus on non scale victories.
We’ll talk about which, if any, you should begin to measure (and how) as well as the tremendous benefit they have in your journey.
Here’s my 10,000 ft view of non-scale victories: they are one of the most powerful ways to overcome all-or-nothing thinking.
You definitely want to listen to this episode if you struggle with the scale or with all-or-nothing thinking about weight loss.
When we fall into the trap of all-or-nothing thinking, we fixate on something that we aren’t proud of, a choice that was less than perfect, and, due to our imperfection, we count the day as wasted. Next thing we know, one average choice has triggered 10 awful choices.
At the root of all-or-nothing thinking is a focus on what wasn’t perfect or ideal. This is the absolute opposite of non scale victories.
When we practice monitoring & celebrating non scale victories, we’re focusing on what is going right. We’re looking for progress beyond the scale and we’re focusing on the improvements in mindset, moderation, health, energy, fitness and anything in between.
Naturally, we focus less on what wasn’t right and more on what was right.
Plus, we begin to prove to ourselves that progress doesn’t require perfect and we clearly see that all-or-nothing thinking is counter productive.
There are all kinds of non-scale victories. In today’s episode I’m talking about many different categories of non-scale victories and how you can measure them.
Health (blood sugar, hemoglobin A1C, cholesterol, triglycerides, migraines, etc)
Hormonal biofeedback (sleep, energy, cravings, hunger, mood, menstrual cycle regularity)
Fitness (strength, endurance, consistency, speed)
Mindset (attitude, negativity, perspective, motivation, consistency, grace, patience)
Choices (frequency of binges, bouncing back more quickly)
You don’t want to miss this full episode to hear about how, why & how often you should evaluate these non-scale victories and what the focus will do for your results & your motivation.
Months ago I shared a quiz to help people identify whether or not they are "carbohydrate sensitive". The vast majority of people are. Fortunately, you can absolutely, positively improve your carbohydrate tolerance.
You are probably carb sensitive if you're one of those people who feels like you gain weight at the mere sight of carbs. Or if you struggle with cravings & weight loss seems SO hard.
Many people feel like being carb intolerant or highly carb sensitive is just their lot in life but it doesn't have to be.
In today's episode I will introduce you to 3 specific strategies you can begin to implement today to improve your carbohydrate tolerance.
When you improve your carbohydrate tolerance, fat loss becomes easier, energy increases, cravings decrease, health improves and so much more!
In today's episode I'm taking a deep dive into food, exercise & lifestyle strategies that will improve your carbohydrate tolerance, improve your insulin sensitivity and make weight loss much easier.
The three strategies include:
When it comes to achieving these goals of accelerating fat loss & increasing energy while decreasing cravings, we have to understand the role of muscle tissue in carb metabolism and insulin sensitivity.
There are 2 primary issues at play.
We need our muscle tissue to be more responsive to insulin. We can make this happen.
This responsiveness is related, in part, to glucose transporters. They live in our muscle tissue and are the doorways through which glucose enters the muscle tissue.
When we have more glucose transporters, our muscle tissue is more responsive and efficient to glucose.
In some people, there just aren’t that many doorways. They also might not be very responsive. The factors we need to consider are: how many are there & how responsive are they?
When the glucose transporters (doorways) aren’t responsive or there aren’t that many of them, it’s like a pile-up outside the door.
That results in blood sugar & insulin staying elevated for longer which impairs fat loss.
Imagine you have a people trying to get into a building. What are the factors in making sure that the people get in quickly?
Your glucose transporters are the same way.
Do you want a huge traffic jam of sugar, hanging out in the blood, keeping insulin elevated while waiting to get into the muscle tissue? No! You want to clear it fast.
Your ability to do so depends on:
Today's episode explains how you can control #1 while improving #s 2 and 3!
Today is a minisode to help you shift from a focus on all the things beyond your control to all the things squarely within your control.
We're talking about the difference between having an internal locus of control & an external locus of control.
Essentially, when we focus on things we don't control like the actions of our family or the things we've done in the past, we automatically feel less in control of our choices and more frustrated.
When we acknowledge all those things beyond our control but redirect our focus to all that is within our control, we accelerate our progress while dramatically improving our attitude & confidence.
There is ALWAYS something within your control. In today's minisode I'll show you how to redirect some of the most common frustrations to an effective & simple internal locus of control.
I talk on almost every episode about how important it is to write down what you eat & how it makes you feel. It's not at all about calorie or macro counting but bringing mindfulness to your food choices & your body.
There are no more excuses! I've created a free food journal food you & we are going to kick off a 31-day journaling challenge for the month of May!
That's right. I'll give you a free food journal and you'll commit to writing down everything you eat and how it makes you feel for 31 days. Deal?
Not sold yet? That's ok. In today's episode I'm talking about the objections to journaling and the primary benefits (which might change your mind!)
To get your free food journal, click the link below or (if you're in the US) text the word tracking to the number 33-444
After a recent episode on the stress response triggered by caffeine, I received a number of emails about cortisol, adrenal fatigue and if the stress in our lives contributes to weight gain or trouble losing weight.
Today we're going to answer the questions.
The short answer is this: Yes, the stress you create is keeping you fat and much of the stress we experience is stress we manufacture.
We'll talk about adrenal fatigue, chronic stress & what you can do about it.
We need to have a better understanding of what triggers a stress response. We tend to think about stress as emotional stress but it's far more than that.
Much of the stress in our lives is stress we manufacture:
Stress can be caused by thoughts, emotions, injury, illness, exercise, food, fatigue & much more.
When your stress response is on overdrive it can lead to:
Your adrenal glands, though small, are a significant part of your health, happiness & ability to burn fat. You've got two of them and each one sits on top of your kidney, like a cap.
In response to stress of any kind, your brain instructs the adrenal glands to produce & secrete stress hormones like adrenaline and cortisol.
Think about it like a fire alarm. The first time you pull the alarm, you react! The fire department reacts. The alarm stands out and an appropriate response ensues.
But what happens if that alarm goes off every single day? Or worse, if it is constantly sounding?
You don't react to it the same way, the fire department certainly doesn't either and eventually the batteries will die.
When we have constant stressors triggering the alarms in our bodies, these adrenal glands wear out. They get tired. They're constantly pumping out stress hormones. They're both exhausted and less effective.
This means that not only are you feeling constantly exhausted and on edge, your body is unable to respond to true issues like injury & illness.
It creates systemic hormonal chaos and is a strong precursor to injury, disease and depression.
Adrenal fatigue is absolutely something you can improve. Even if you aren't struggling with full-blown adrenal fatigue, you can benefit from minimizing stress and improving your response to stressful things.
It's our 3rd Primal Potential book club episode! Today I'll be sharing the incredible lessons I've learned from the book The Power of Concentration by Theron Q. Dumont.
Sure, it's a book about concentration, not a book about health or fat loss, but I'm telling you right now: if you harness the power of concentration for weight loss, you will dramatically improve your results.
A couple episodes ago I talked about a clip from the movie "Any Given Sunday" and how Al Pacino (the coach) shares with the team that games are won & lost by inches and the inches we need are all around us.
The same is true in behavior change, fat loss and health. The inches we need are all around us and the power of concentration gives us many of those inches we need.
Listen to the full episode to learn how we can apply the power of concentration to all our weight loss, health, fitness and personal goals.
The Power of Concentration begins by talking about the power of focus. I've shared many times how I think one of the most destructive things we can do is try to achieve too many objectives at once.
This is how my simple mind thinks about it - you know that carnival game where you have a gun & a target? When you pull the trigger, the gun shoots water at the target? The more consistently you hit the center of the target with the stream of water, the faster the ballon above the target rises, driven by the concentrated force of water.
But, what would happen if you tried to hit 3 targets at once? You still only have 1 water gun & one source of water. You'd make slower progress while still exerting the same amount of effort, balloons over each target rising more slowly.
This is why we need to harness the power of concentration. As it relates to weight loss or fat loss, I believe we do this by tackling ONE behavior change at a time.
I learned a few key lessons from The Power of Concentration which I share in detail in today's episode. They include:
I share some of the ideas about how to practice concentration in ways that relate to your health & fat loss goals including breathing, focus and visualization.
You might not believe me, but I'm telling the truth when I say that there is an undeniable (and very powerful) link between your body language and weight loss. There is. I hope you'll be open minded enough to listen to today's episode in its entirety to see what I mean, why & how you can capitalize on this.
Not only does our body language influence how we feel, but it influences our hormones. For real. In this episode I will share the link between body language, weight loss and our hormone production. Specific power poses can actually reduce stress hormones in as little as two minutes!
I get a lot of questions about nuts. Everything from, "Are nuts healthy?" to "How can I stop overeating nuts?"
Let's tackle these questions and everything in between!
There is no black & white answer on the nut issue. In today's episode, as we explore the question, "Are nuts healthy?", I want to show you how to find the right answer for you & adjust your strategy based on your needs, not on universal all-or-nothing statements about nuts.
I will show the types of things you need to consider such as:
Don't miss the whole episode for the facts about nuts and their impact on your health & fat loss.
This is definitely an "Elizabeth uncensored" episode! When it comes to weight loss, the most important thing you need to lose is your negative attitude. Seriously.
When you argue for your limitations you get to keep them and the majority of people spend more time arguing for why they can't change than for why they can & will. They'll be right every single time.
There's not much in the way of show notes for this one because the truth is: you need to listen.
The single most high-impact change you can make in your life is to change your attitude & your perspective and it's time to change both. In the episode I talk about Breaking Barriers and believe this is a powerful tool to help you in this quest.
Of course, if you have questions after listening to the episode, send me an email.
If you are a regular listener to the podcast, you know I am a huge coffee fan. It's true. I drink a lot of coffee and I drink it every single day. But here's the reality: coffee might be holding you back. Less coffee might actually help you lose weight.
It's true - and what I want to do in today's episode is help you find what is true for you:
We'll talk about the impacts of coffee & caffeine on your hormones, how to know if you're having too much and simple changes you can make to enjoy your coffee without compromising your weight loss goals. I've also linked to some super helpful resources below including one of my favorite coffees, a high-quality water filter and some books about understanding the impact of things like coffee on your hormones.
Let me first say that there is no one set answer for everyone. The goal of this podcast episode is to help you find YOUR answer because I am certain your body is telling you!
Caffeine from coffee, tea, sodas or any source drives your body's stress response by increasing the stress hormone cortisol.
Your answer is going to depend on your body's unique ability to metabolize caffeine, your sensitivity to stress and your baseline cortisol level.
Here are some signs that your stress response system might be on overdrive and you could benefit from dialing back your caffeine (coffee):
Caffeine consumption triggers the production of cortisol by your adrenal glands. It also suppresses the production of adenosine, which helps you stay calm and depletes your "feel good" chemicals like serotonin.
When we chronically elevate cortisol, we can see the following impacts:
There are also important considerations regarding the quality of the coffee you drink. When the water in our coffee or the coffee itself contains toxins, that impairs fat loss. Here are some recommendations to improve the quality of your coffee:
The Hormone Reset Diet (Book)
The Hormone Cure (Book)
I hope you enjoyed this Fat to Fit miniseries as much as I did! Today I'll be tackling a few of the most common questions I've received about these nutrition, mindset and fitness episodes.
Before you dive into today's episode, please check out parts 1, 2 and 3. The listener Q&A won't make too much sense if you haven't heard these episodes.
In today's episode I'm tacking some hugely important questions. Listen to the entire episode to hear me answer:
Okay folks, today is the final episode of the Fat to Fit series before our wrap-up Q&A episode.
Before you dive into today's episode, please check out parts 1 and 2:
Today we're looking at fitness for fat loss & 3 pillars of efficient, effective fat loss workouts. I also talk about who SHOULD be incorporating fitness into their fat loss efforts and who shouldn't. Yup, there are certain people who I don't think should be adding fitness into their routine.
I've also put together a series of workouts you can do at home with little (or no) equipment as well as some inexpensive basics you can have at home to make dozens of workouts possible! You can get them for FREE by clicking below.
In today's episode I'm breaking down the 4 primary mistakes I see people making when it comes to the way they approach fitness for fat loss. I go into detail with my thoughts on:
Then we start having a lot of fun. I share what I feel are the 3 pillars of fitness for fat loss and explain how to combine them for maximum fat loss. These 3 pillars are: