I love when you ask questions and suggest topics for the podcast. You know why? Because that's the whole point of the Primal Potential podcast! The entire goal is to help you help yourself! This is your podcast and my sole objective is to help you help yourself live a happier, healthier life! If you have questions or are struggling, be sure to let me know so we can begin to work through them on the show!
Just the other day on Instagram, I asked what questions or topics you'd like to hear about on the podcast. A ton of of you submitted questions and I've divided them into two episodes.
In episode 534 we talked about binge eating, the holidays, travel and resisting negativity. Today, we're taking a hard right turn. I'm answering your questions about starting a business, overcoming procrastination, recovering from workouts and, though seemingly random, what's behind acid reflux and what (surprising) thing you can do to make it better.
https://primalpotential.com/535/
Join the wait list for the winter 2019 12 Weeks to Transformation
Past episodes on sleep:
Episode 016: Hack Your Sleep for Health & Fat Loss
I love when you ask questions and suggest topics for the podcast. You know why? Because that's the whole point of the Primal Potential podcast! The entire goal is to help you help yourself! This is your podcast and my sole objective is to help you help yourself live a happier, healthier life! If you have questions or are struggling, be sure to let me know so we can begin to work through them on the show!
Just the other day on Instagram, I asked what questions or topics you'd like to hear about on the podcast. A ton of of you submitted questions and I've divided them into two episodes.
Today we're talking about travel, binge eating and the holidays. In episode 535 we'll be less on the emotional side and more on the practical side, addressing questions about nutrition, hormones, stomach acid, money and more!
Make sure to let me know if there's something I can do to help you!
https://primalpotential.com/534/
Get on the wait list for the winter 2019 12 Weeks to Transformation
Learn more about the 12 Weeks to Transformation
New to Thrive Market? Want to try out their new wine offerings? Save 25% on their new release of organic, no-sugar-added wines when you register though: thrivemarket.com/primalwine/
Previous episodes & blogs on binge eating:
Too many of us stay busy doing things that don't really matter. We live in a self-created vortex of tasks and work, rarely pausing to consider:
I read something the other day that I'm certain will improve my relationships, my work-life and my health. Not surprisingly, it wasn't about relationships or health; it was about real estate.
When rennovating homes, most people spend money where it doesn't need to be spent. They aren't disciplined in how they deploy their funds. To counteract this tendency, they're taught to break down potential home improvements into the following categories:
In today's episode of the podcast, we're talking about the application of this practice to our task lists, our communication and our goals.
I hope you enjoy it!
https://primalpotential.com/533/
Join the wait list for the 2019 Winter 12 Weeks to Transformation
To learn more about the 12 Weeks to Transformation, take a listen to episode 515 of the Primal Potential podcast.
Looking for that Breaking Barriers coupon code? Use the code katie to take $50 off until the new course launches.
Check out Thrive Market and save an extra 25% on your first order when you register through thrivemarket.com/primalpotential/
If I challenged you to complete a broad jump - to leap forward as far as you can - where would you place your feet before jumping? If your feet are spread too wide, you lose power. You can't initate a powerful leap if your feet are spread wider than your hips. Similarly, you can't jump as far if your feet are too close together. It's pretty common for fitness coaches and trainers to correct someone's stance. If your feet aren't in the right place, you can't perform well.
The same thing is true in life. Your power stance, in life, isn't about where you put your feet but rather where you put your attention. If your attention is on the past or the future, you're losing power to take full advantage of the moment you're in.
If you want to immediately become a more powerful change agent in your own life, listen to today's episode.
https://primalpotential.com/532/
Fabletics! Take full advantage of this crazy deal for amazing, affordable leggings! fabletics.com/primalpotential/
Hop on the wait list for the Winter 2019 12 Weeks to Transformation!
Are you dealing with doubt? Is your doubt keeping you from trying? Is your doubt keeping you from consistency? When we doubt our ability to create or maintain change, we're looking at it wrong. We're overlooking who we become in the process. When you focus on winning the day you're in, you become a person capable of more than you're capable of now. If doubt keeps you from doing your best, this episode is for you!
https://primalpotential.com/531/
Join the wait list for the Winter 2019 12 Weeks to Transformation
The ONE Thing by Gary Keller & Jay Papasan
Episode 255: Dealing with Doubt, Frustration & Inaction
If you want to create change, knowing what to do isn't enough, yet, you need to know what to do. If you want to create change, you need to have the right attitude, but attitude alone isn't enough.
In today's episode, we're talking about 3 critical ingredients needed to create massive change in your life:
Please don't merely acknowledge these elements. Assess yourself. In what area are you strongest? In what area do you need improvement? What will you do about it today?
Don't miss today's deep dive into developing this solid framework for massive change!
https://primalpotential.com/530/
Join the wait list for the Winter 2019 12 Weeks to Transformation
Fat Loss Basics podcast series runs from episodes 121 to 126
Recently, a few of my 12 Weeks to Transformation clients asked if I'd be willing to do a podcast on the idea of emotional sobriety. Of course I said yes! One of the most insidious barriers to change is going through your life making decisions in moments when your under the influence of emotion.
If you continue to let emotions dominate your decision making progress, you'll continue to struggle.
In today's episode we talk about recognizing when you're under the influence of emotion, increasing your emotional resilience and a practice for minimizing the choices you make when your rational mind is clouded by emotion.
I think you're going to really enjoy this show! Take a listen!
https://primalpotential.com/529/
Jump on the wait list for the Winter 2019 12 Weeks to Transformation
Thrive Market now has wine! Register to explore Thrive Market and their amazing products and deals through thrivemarket.com/primalpotential and you'll save an extra 25% off your first order and get a free 30-day trial membership!
The Primal Potential podcast is your podcast. This show is your show. It's not a platform for me to talk about things I think are important - it's a platform for me to help you help yourself. That's why today is a listener Q&A on all things success and progress!
Over on Instagram, I asked what you want to hear about and the questions came pouring in! Today we're talking about everything from staying motivated after progress, if dairy can included in a fat loss friendly way of eating, morning routines, hormones, sex and more!
If you have questions that I didn't address on the episode, I want to hear them! Either DM me on Instagram, send me an email or leave a comment here on the show notes page!
https://primalpotential.com/528/
Join the wait list for the Winter 2019 12 Weeks to Transformation
Fabletics! You asked about some of my favorite looks from Fabletics and I've shared them on today's episode! If you want to give Fabletics a try or stock up on amazing holiday gifts for the fitness enthusiast in your life, register through fabletics.com/primalpotential to take advantage of their 2 for $24 deal!
For more on dairy and fat loss, check out episodes 025 and 128
For more on morning routines, take a listen to episode 099
If you're looking to learn more about hormones, start with episodes 011 through 014
Episode 495: The End of All or Nothing Thinking
What is the metabolic effect of overeating or binging? While we can mentally and emotionally reset, our body isn't so quick to reset just because it's a new day.
I don't know about you, but I used to convince myself that each new day was a reset. While that is absolutely true for each day (and even each moment) in our minds, we can't deny that there are lasting metabolic and hormonal effects to overeating and binging.
In today's episode we're going to talk about prolonged fat loss impairment, chronic stress and hormonal imbalances that result from overeating and binging.
I have found that when I understand (accurately) what is happening in my body as a result of my choices, I think through my decisions more carefully. I hope you enjoy the episode!
https://primalpotential.com/527/
Hop on the wait list for the Winter 2019 12 Weeks to Transformation
314: 3.5 Strategies to Overcome Binging
148: Personal - Inside a Binge
If I could wave my magic wand and change your mind in some way, here are the three things I would immediately change...
Before I tell you what they are, let me tell you how this came about. I have a personal coaching practice that helps me help my clients. I routinely ask myself, "What are my clients teaching me? If I could wave my magic wand and give them a skill or perspective that would make their lives easier, what would I give them?"
This keeps me from getting frustrated and helps me focus on what they need and how I'll give it to them.
The other day, in between workouts, my inbox was blowing up with emails from new clients. Since a new 12 Weeks to Transformation recently started, there are a lot of questions, a lot of eagerness and even a lot of desperation. Instead of getting frustrated, I asked myself one of those questions:
If I could wave my magic wand and give these clients something that would help them create change in their lives, what would I give them?
Today's podcast is my answer to that question!
In each episode between now and the end of the year, I'm determined to help you make progress, one day at a time. Today, we're taking a look at what isn't working for you right now. When we evaluate, without drama or judgement, what's not working and what's holding you back, we step into a tremendous amount of power.
From there, we're going to establish new options. What else could you do? What could you adjust, just for today?
We aren't trying to change everything at all once, but what we're looking to identify today are the destructive choices that happen either most often or have the most significant impact on your life.
If you're ready to make small changes that will create a big impact, don't miss today's episode!
https://primalpotential.com/525/
Looking to try Palmini? Here's what I buy.
As of October 3rd, there are only 90 days between now and the new year! In today's episode I'm sharing simple strategies that will ensure you win the rest of the year! It doesn't require a plan, it doesn't require perfection. You can start today. You don't need to wait. You have everything you need to start right now.
https://primalpotential.com/524/
Episode 206: My #1 Recommendation For Fat Loss
Give Fabletics a try! Register via fabletics.com/primalpotential to get 2 pairs of leggings for $24!
As I shared in this past weekend's VIP email, I just finished the manuscript for my first book! I am BEYOND excited! The process of writing was much more challenging than I expected, but it taught me a lot. In today's episode, I'm sharing the #1 lesson I learned while writing and how I plan to apply this lesson in other areas of my life. Plus, I'm showing you how you can use this lesson to win absolutely ANY moment you're in and make change so much easier! Do not miss this episode!
https://primalpotential.com/523/
My favorite quote from this episode:
"The more simple something is, the less likely it is to be disordered." ~ John Bogle
If you're new to Thrive Market, make sure to register via thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership!
Hemp Heart Crusted Chicken Nuggets
In episode 521 of the podcast, I shared my personal story of becoming debt free. I go into detail about how I started, the process I followed and how I handled struggles like my then-husband not being totally on-board with the idea. I also had my sister on the show - she is currently paying down her debt and overcoming the hurdles of massive student loans and a modest salary. In today's episode I'm answering all your questions about money and debt including:
Please note that I am not a financial advisor. I am sharing my experience and personal opinions and I do not purport to be a financial expert. I am not. For your own financial advice, please contact a financial expert.
https://primalpotential.com/522
Episode 521: Get Out of Debt No Matter How Much You Make
Total Money Makeover by Dave Ramsey
Episode 019: What Getting Out of Debt Taught Me About Weight Loss
Episode 116: Healthy Eating On A Budget
Check out Thrive Market and save big on eating well! Register via thrivemarket.com/primalpotential and save an extra 25% on your first order and get a free 30-day trial membership!
Getting out of debt changed my life. I wasn't always good with my money. I didn't make much and I spent more than I took home. Getting out of debt didn't happen quickly and it wouldn't have happened at all if I continued to make excuses and prioritize pleasure over happiness.
Last week on Instagram, I asked you guys to vote on which topic you'd rather hear about today: fasting or getting out of debt. Those were the two topics about which I got the most questions and "debt" won by a landslide! Thanks so much to everyone who voted and submitted questions!
In today's episode, I'm going to share my personal journey of getting out of debt and answer YOUR questions on all topics money!
https://primalpotential.com/521
Total Money Makeover by Dave Ramsey
Episode 019: What Getting Out of Debt Taught Me About Weight Loss
Episode 116: Healthy Eating On A Budget
Check out Thrive Market and save big on eating well! Register via thrivemarket.com/primalpotential and save an extra 25% on your first order and get a free 30-day trial membership!
Recently, one of my summer clients shared a bit of her transformation with me - she's lost weight, improved her mood, eliminated her cravings and overcome a sugar addiction. I asked if she'd be willing to share some of the steps she took and she's sharing her journey with us today on the podcast! We talk about how to create change without willpower and keep success simple - really, really simple.
One of the ideas we discuss on the show that I think you're really going to connection with is:
You don't know how bad you feel until you start making yourself feel better. You don't know how much better you can feel until you stop making yourself feel so bad.
https://primalpotential.com/520/
Looking to register for the Fall 12 Weeks to Transformation? We kick off September 30th. You can learn more by listening to episode 515.
If you ever feel stuck or unsure of how to start making progress, today's motivational minisode is for you! The truth is, you are never stuck and you don't have to figure out a "plan" to begin. There's a simple starting point that is available and acheivable in every single moment!
https://primalpotential.com/519/
Learn more about the Fall 12 Weeks to Transformation
Register for the Fall 12 Weeks to Transformation - If you're looking for the link to the veterans group because you've already done your initial 12 weeks, shoot me an email BEFORE September 30th.
Looking for Palmini? If you try it, be sure to let me know what you think!
"To a man with a hammer, everything looks like a nail." ~ Charlie Munger
For most of my life, my only approach to fat loss was more restriction and more deprivation. I was so caught up in the misery of the problem that I wasn't being strategic in my approach. I returned to a strategy, over and over again, that didn't work for me.
In today's episode we're going to talk about the common strategies people repeat that don't work as well as alternatives that do work. The goal of today's episode is to help you recognize where you have great intentions but terrible results so you can adjust your approach to one that is both sustainable and effective.
https://primalpotential.com/518/
While you're here...
Register for the Fall 12 Weeks to Transformation! If you've already been through the initial 12 weeks, shoot me an email to get the link to join the Veterans group! We kick off Sunday September 30th! If you have questions about how working with me is different from listening to the podcast, definitely listen to episode 515 where I answer that question and go into all the details!
Your body fat is not inert. It is actually an active, endocrine organ that produces and secretes hormones and inflammatory cytokines. This is one of many reasons that an "eat less, exercise more" approach to fat loss is often ineffective and insufficient.
In today's episode we're talking about an approach to health and fat loss that will not only make you feel better, but will improve your health and your body's ability to release and burn stored fat!
https://primalpotential.com/517/
Register for the Fall 2018 12 Weeks to Transformation! (If you're looking to join the veterans group because you've already been through your first 12 weeks, please shoot me an email and I'll get you the link.)
Try Picnik Creamer! If you're new to Thrive Market, register through thrivemarket.com/primalpotential/ before you shop so you save an extra 25% on your first order and get a free 30-day trial membership!
Episodes 016 and 181 on the importance of sleep!
September is a natural time to check in with yourself and course-correct as needed. Summer is over, the kids are back to school, and the new year is right around the corner. Just this past weekend I sat down with my journal to check-in with myself and my goals. In today's episode I'm sharing the questions I asked myself as well as a webinar from my winter 12 Weeks To Transformation veterans group. In that webinar, we did a quick check of the basics, a quick check of attitude and perspective, and then dove into breaking down one of the major barriers to change: your story about your past and your problems.
I'm sharing this because I know it will be a great tool for you as we go into the last season of this year and also because registration for the fall 12 Weeks to Transformation is now open! You can register at this link or, if you need more information, make sure to listen to episode 515 for all the details!
https://primalpotential.com/516/
Three Questions In This Episode:
What do you want?
Who do you want to be?
How do you want to see yourself?
Learn more about the Fall 2018 12 Weeks to Transformation
Register for the Fall 2018 12 Weeks to Transformation
Kaepernick Commercial - Hear What You Want
195: Golden Rules of Carbs & Fat Loss
206: My #1 Fat Loss Recommendation (Journaling)
If you listen to this podcast, you have great intentions. Are those intentions backed up with action? Consistent action? Are you getting results? Would a coach help? How? What's the difference between having me as your coach and listening to the podcast? We are diving deep into all these questions today!
To join the wait list for the fall 12 Weeks To Transformation, click here!
https://primalpotential.com/515/
12 Weeks to Transformation Wait List
If you need some motivation and encouragement, you'll want to listen to today's episode! I was recently talking to an OBGYN client who wanted to know my thoughts and ideas on how she could motivate her patients to take action on the nutrition information she gives them.
You might be suprised to hear that I told her that she can't.
Yup, I told her that she can't motivate them with information.
See, information isn't transformation. Instead, I shared with her how I try to motivate and inspire my clients (without using information to do it).
https://primalpotential.com/514/
Looking for the hemp heart crusted spicy chicken fingers recipe? Here it is!
Want to be on the wait list for the upcoming Fall 2018 12 Weeks to Transformation? Click here and be sure to let me know if you have questions!
Looking to join me tonight (live) for the Q&A webinar? Here's the link to register!
Learn more about Transformation Is Now on episode 480
If you want to stock up on the ingredients for the chicken nuggets, check out Thrive Market! That's where I got the hemp hearts, coconut oil, coconut flour and spices! Register via thrivemarket.com/primalpotential and you'll save an additional 25% off your first order and get a free 30-day trial membership!
For more about hemp hearts, listen to episode 506 of the podcast!
As I shared in episode 509, I recently completed my CrossFit Level 1 Training. It really got me thinking about how I can make sure I'm not simply going through the motions of exercise, but that I'm really doing the right things for my body and my goals. Too many people 'check the box' by going to the gym, but they aren't increasing their fitness or moving towards their goal of fat loss.
I texted my good friend and former trainer Nathan and asked if he'd help me establish a general framework for my own workouts, within the CrossFit format I love so much. See, in a CrossFit gym, owners/trainers can choose to write their own programming. Some programming is fantastic. Some leaves much to be desired. My fitness isn't in the hands of my gym owner, my fitness is in my hands. After Nathan and I began chatting about this over the phone, I said, "Hey! I think my podcast listeners would love to listen in on this conversation! Are you okay recording this with me?"
He agreed, and that's what we're doing in today's episode.
Terms that come up include:
Metcon: metabolic conditioning
AMRAP: as many reps as possible
The general structure Nathan recommends for me, based on my goals and my current level of training includes:
https://primalpotential.com/513/
Episode 074: CrossFit & Weight Loss
Episode 509: How To Increase Your Fitness
Episode 215: 6 Ways To Get More Out Of Your Workout
Episode 035: Fitness For Fat Loss
Episode 160: Fat To Fit - Fitness
Want some great workout clothes? Give Fabletics a try! When you register through this link, you can get two amazing pairs of leggings for $24!
I have a client who is struggling. She really wants to create change, she wants to end the struggle, but she's not consistently doing the work. In today's episode, I want to get really practical and talk about my coaching philosophy for these kinds of situations. How do you break out of a pattern? How can you end the struggle?
There IS a way out and we're talking about those strategies today. I'll share how I coach my client as well as how I continue to overcome my own struggles.
One of the strategies I talk about in my episode is keeping my home a place that sets me up for success. I don't keep treats and snacks in my house, but here are some of the things I do keep. If you're new to Thrive Market, make sure to register through the link thrivemarket.com/primalpotential so you can save an extra 25% on your first order and get a free 30-day trial membership.
Hemp hearts - these are a new staple for me and I explain what makes them so special in episode 506
Coconut aminos - I use this as a salad dressing base, marinade and I add it to cauliflower rice stirfry
Primal Kitchen Salad dressings - I like the Balsamic the best - I'm not a huge fan of the Greek. These also make great marinades for meat or veggies prior to grilling!
https://primalpotential.com/512/
Get on the wait list for the Fall 2018 12 Weeks to Transformation!
Take advantage of the amazing deal to get 2 pairs of high quality, gorgeous leggings for only $24!
Give Thrive Market a try!
We are stepping up to clear the confusion today. Too many people are losts in the weeds trying to determine which way of eating is best: paleo, primal, keto, intermittent fasting, low fat, high fat, carb cycle...the list is endless.
Fortunately, there are 4 common sense questions we can ask of each of these approaches that will give us answers unique to us. We might answer these questions differently - as we should - but they will help us determine what is best & healthiest for each of us.
I'm also sharing a really exciting annoucement today! I've been a Fabletics customer since 2014 and I was thrilled when they reached out to see if they could give my listeners a special offer! Don't miss my thoughts on their products as well as what I liked, what I didn't like, and what I'm personally looking for in workout gear!