In this episode we talk about the true drivers of fat loss success and when exercise should be added to the equation (and when it shouldn't be). We talk about why cardio isn't the most effective workout strategy and discuss the benefits of high intensity interval training as well as how it can be incorporated regardless of your fitness level.
So many of us fall into the trap of the "all or nothing" mindset to weight loss. We're either "on" or "off" and we can rarely sustain our progress that way. Keri and I talk about our own personal struggles with this mindset, how we work to overcome it and how we help our clients navigate the major mindset obstacles that hold them back including judging yourself for making poor choices and making excuses.
In today's episode we are talking about ketosis. We cover what it is, how it works, the major myths & misconceptions and common ways people mess it up. We go into detail on how you can find your sweet spot with the right amount of protein and carbs for your body to get in and stay in ketosis. We'll cover the advantages and disadvantages as well as the types of people who probably shouldn't try it.
We all know that setting clear goals is an important part of reaching your fat loss goals but it's not enough. You need a clear process for setting goals and you need to define the actions & procedures that will get you from point A to point B. We have to narrow our focus and harness our energy towards the achievement of ONE impactful goal.
In this episode I'm answering the question "what do you eat for fat loss" and identifying the best foods for fat loss. We talk about meal ideas, recipes and how to adjust your meals to combat hunger, cravings and low energy.
In this episode we're talking about what omega 3 fatty acids are, which types of omega 3 improve our health and which ones don't really move the needle. We go into the right and wrong types of foods for omega 3s and practical implementation strategies for really getting the true benefits from these powerful fatty acids! It is important to understand the truth about omega 3s, especially the fact that vegetarian sources of omega 3 do not deliver the health benefits we need. So many myths, so little time! Have questions about supplements? We're talking about those, too! I'll give you specific things to look for when buying an omega 3 supplement.
We have a special guest on the podcast today! "Tinier Tim" Bauer is sharing his incredible 225 lb weight loss story. That's right - after yo-yo dieting for most of his life he topped the scales at 440 lbs. For years, he tried to lose weight for other people - women, his kids, but it wasn't until he decided HE deserved it wanted more for his life that he was able to commit to a new lifestyle. Absolutely everyone will be inspired by his transformation!
One thing I have all of my clients do is keep a food & activity journal. If friends email me for help accelerating their fat loss I insist they do it too. I get so many emails from listeners asking advice but not having any context of how they normally eat that I’m now doing fat loss consultations based on a 10-day food journal. And almost without fail, I am seeing the SAME thing in these food journals and it horrifies me.
It breaks my heart and it cuts like a knife EVERY time I see it. I see it every single day.
What is it? It’s not oreos or frankenfoods – it is the INTENSLEY negative emotion, guilt, regret & shame associated with food. I sat down with a friend a few weeks ago after reviewing her 10 day food journal and I said, “listen – this amount of beating yourself up, feeling guilty, shame – that intensity of negative emotion is reserved for killing kittens or hitting an old lady with your car – This intensity of emotion has no place being associated with food of all things!” Good grief, I don’t care if you ate 7 pizzas and 14 pints of ice cream! It’s just food! Hear me! It is just food!!!!
In this episode we're talking about calories. Is there a magic number you should shoot for? How many calories should you be eating for fat loss? Are all calories created equal? How Can you know if you've created enough of a calorie deficit to see results? http://primalpotential.com/calories
What is gluten, how does it impact health, weight loss and fat loss? What foods contain gluten and how can you go about removing gluten? What risks does gluten pose to health & weight loss and what we should do about it!
There's a reason you aren't getting the weight loss or fat loss results you want. You're doing the wrong things and you're wasting your time, energy and effort. There's a better way. This episode talks about how you can spend less time, energy, effort and money while generating significantly more results and, most importantly, getting results that will last.
Change is easier said than done. We can talk for years about what to eat, what not eat and why but at the end of the day it comes down to behavior change. THAT is the key to lasting body change and fat loss and it is also where most people fall short. They get stuck in the rut of their old, unhealthy habits. But in today's episode we are going to change that. We are going establish how you can identify unhealthy habits, study them and them overcome them. Click play below to learn how to hack your habits for lasting fat loss.
In this episode we're look at the good, bad, healthy, and dangerous of dairy. We're diving deep into the pros and cons of dairy consumption. It is important to understand that certain forms of dairy carry significant risks while others can potentially deliver health benefits. Ultimately, everyone responds differently and we talk about how you can assess your own tolerance of various types of dairy products.
Excuses. We all have them. But are they real? There is a difference between the reality of your circumstances and an excuse. Often times, people allow excuses to make them feel like they don't have control over their choices. The reality is that no matter your outside circumstances, you always have a choice. In this episode we talk about choices and excuses and how you can take control of your choices regardless of your circumstances.
In today's episode we're talking a look at artificial sweeteners. More specifically, we're looking at non-nutritive sweeteners along the artificial spectrum like saccharine, aspartame, sucralose, sugar alcohols and stevia. We'll talk about what they are, the science in support of and against them, if and how they impact our fat loss hormones, their impact on hunger and cravings and I'll share my personal perspective. Definitely an episode to check out!
In this episode we are talking about non scale victories, daily fluctuations in body weight and what causes them, and the best ways to measure your fat loss progress.
Are you wasting your time trying to change habits that won't make a big difference or won't help you reach the goal you're pursuing? In this episode we talk about how most of us go about behavior change in the wrong way and why it leads to failure. We're explaining how to identify what YOUR most effective strategies are and how you can tackle them. Then we dive into a step by step process for how you can changes that will lead to effective fat loss but will also be EASY to maintain for the rest of your life!
In this episode we're talking about how fruit today is VASTLY different from fruit even just 50 years ago. We're talking about the changes in agriculture & how they impact our food. Then we dive into fructose, the sugar naturally found in fruit, and how it is the single most LIPOGENIC carbohydrate. What does that mean? It is most easily converted to fat when compared to ALL other carbohydrates. We discuss how fructose accelerates the aging process and what you can do about it.
Elizabeth Benton and Shawn Stevenson tackle the major myths about exercise for fat loss and establish the most effective workout strategies for lasting fat loss and optimal hormone balance.
After struggling with my weight for over 20 years, it was the process of paying off $130K in debt that taught me everything I needed to know about weight loss. I had worked in the nutrition & fitness industry for 10 years, studied nutrition in college and grad school but didn't figure it all out until I paid off my debt. These powerful lessons transformed my finances, my body and my health.
Our weight struggles are about much more than what we eat. If weight loss was as easy as choosing healthy foods, we wouldn't have an obesity epidemic. Most of us know how we could improve our diets, but the problem is our MENTAL game. Mindset, motivation, willpower and discipline are usually what keep us from reaching our goals. In today's episode we talk about how to quickly and permanently overcome your emotional eating so you can make LASTING changes and break the hold that food has on your life.
In this episode we're talking about alcohol and fat loss & if you can have both! We talk about how alcohol impacts metabolism, how it can increase your likelihood of being in fat-storage mode but we also talk about becoming aware of how alcohol impacts YOU in a unique way. Does alcohol increase your cravings? Does it make you bloated? Finally, we go into practical implementation strategies for how to enjoy alcohol without trashing your fat loss goals.
In this episode we are talking about the thing that derails our progress: our old, negative thought patterns. Yup, most of us are passive victims of our thoughts about our lack of willpower, our cravings and our bad habits. But we have the CHOICE to change those thought patterns and embrace new, productive, helpful thoughts that will propel us towards our goals and this episode tells you how.
It is not just about the QUANTITY of your sleep. The QUALITY of your sleep might be preventing your weight loss. That's right, when we don't get into those deepest stages of sleep, we are making weight loss an uphill battle. We talk about how sleep deprivation leads to insulin resistance and how stress, light exposure, food & exercise can impair our ability to get good, quality sleep. We also go through concrete steps you can take TODAY to allow your body to get into those deeper phases of sleep.
Today we're answering a question from a listener concerned that eating more fat will raise her cholesterol levels. We talk about the MAJOR myths about cholesterol including how cholesterol is actually a healing substance and the fact that high cholesterol is a sign of chronic damage in the body. We talk about how to identify the REAL source of the problem to avoid what doctors measure as "high cholesterol". We talk about how cutting out dietary fat can actually send your body's production of cholesterol into overdrive and what you need to do to stay healthy & maintain your vascular health.