To kick off the New Year, I am doing a series called Fat Loss Basics! In the first episode, we talked about calories & hormones and the requirements for fat loss.
In today's episode we're taking a deep dive into carbohydrates including:
To kick off the New Year, I am doing a series called Fat Loss Basics! This is the first episode of the series and I'll be covering all the basic information about calories, hormones, fat loss foods & fitness.
Today we will establish when calories matter and why a calorie deficit is not sufficient for fat loss.
In this first episode of the Fat Loss Basics series, we go into detail on a few fat loss truths. Definitely listen to the entire episode to understand them in their entirety and be sure to listen to the whole series as it becomes available!
Insulin is an important & necessary storage hormone. Insulin is responsible for delivery fuel to our cells & ushering excess fuel to storage sites within the body (this can be muscle storage or fat storage).
Without insulin, our cells would starve & we would die.
The presence of insulin informs the body that there there is ample fuel in the body and therefore fat burning is not required.
Glucagon works opposite of insulin.
Glucagon responds when there is no fuel available from food. The presence of glucagon allows fat to be released from storage and burned to provide energy to the body.
A calorie deficit alone is not enough to instruct glucagon to do it's job.
You need a calorie deficit & control of insulin/glucagon.
Here are a few ways you can control insulin & glucagon to maximize your fat burning potential:
I decided to take a fun, new approach to my next live webinar to ensure that I am giving you guys EXACTLY what you need, not just what I think you might need. Everyone who registered for the webinar was given a survey to establish what they feel are their biggest barriers to weight loss. In today's episode, not only do I invite you to take the survey & register for the live webinar, I share the most common answers I've received and weigh in on these challenges.
I will absolutely tackle these issues & challenges on the webinar as well as in upcoming podcasts, emails, blogs & courses.
I'm so thankful to those of you who took the time to take the survey and share your challenges with me!
In the survey, I ask 3 questions:
Nearly 60% of people said that they primary reason they give up on their weight loss attempts is TEMPTATION. In moments of temptation, they surrender.
This is what I call "The Gap" & I'll be spending a lot of time on the webinar talking about the gap & how to avoid it. "The Gap" is the space between our intentions & our actions. We fall in the gap when we give in to temptation. But how do we stop? How do we stay strong and true to our goals in those moments? I'll show you.
Almost 70% of people answered that their most significant barrier to changing their eating habits is emotional eating. Boom. Yes. I so get that. That is EXACTLY WHY I am hosting this webinar on New Year, New Approach. We can have all the meal plans & food lists in the world, but that's not the issue. The issue is not WHAT to eat but rather WHY we eat. This will be tackled on the webinar & of course in the return of the Breaking Barriers course.
Lastly, the two most common things people said they wanted to learn on the webinar were how to stop emotional eating & self sabotage. Well, my friends, you've come to the right place. I've got you.
Now, about 20% of people want nuts & bolts about what to eat, when, how much, etc. I've got you, too! Next week I'll have a detailed episode on the nuts & bolts of fat loss for nutrition as well as the nuts & bolts of hormones, mindset & fitness. Do not miss that. In the meantime, check out the resources section right below for a handful of previous episodes & other tools on those topics.
'Tis the season for setting goals, right? Unfortunately, most people will go about their New Year goals the same way they always have. Chances are, they'll get the same results.
They'll capitalize on the motivation that comes with the fresh start of a new year but that motivation will wane, they will get distracted and they'll give in to temptation and opportunity.
I don't want that for you. I think we all realize that most people don't reach their New Years goals. Let's break that trend this year.
This episode is a goal setting workshop. It's not a lecture. It's an activity to go through together to ensure that you set an important goal and crush it.
There are some pretty common mistakes people make when it comes to their goals.
I want to help you take a different, effective approach this year. I've created a goal setting & tracking worksheet to help you crush your 2016 goals in every arena of life.
In this episode, I'll walk you through the worksheets and help you set a goal and begin to make progress.
Together, we will identify:
You can do this. You do not need another food list or meal plan. You need to understand and implement strategies to stop emotional eating, self-sabotage and over-indulgence.
I used to be a serious emotional eater. And binge eater. And any-reason-at-all eater. I am not anymore. It's not about willpower. It's about strategy & practice.
Let's PLEASE stop focusing exclusively on food & exercise and start addressing the real issues!
First you really want to understand the behavior. If I were to ask you why you do it, "I don't know" isn't an option. "I don't know" just means, "I haven't paid enough attention yet to understand it well enough". Start to pay attention. I want you to be able to answer the following questions:
Really invest in answering those questions. If you feel like you're stuck, keep asking the question "why?" and you'll be surprised by what you uncover.
Then, there are some practical strategies you can implement (one at a time) to help you stop emotional eating. I describe & explain the strategies in detail in this episode so make sure to take a listen to the full episode!
Make sure to check out the full episode for detailed suggestions on how to implement these strategies to help you stop emotional eating, binge eating or over-indulging.
I want 2016 to be different for you. I don't want you to struggle in the same 'ol ways, being obsessed with weight loss, frustrated, stopping & starting, trying & failing. I want you to be free from food obsession.
I am admittedly a little tough in this episode. I'm ok with that. I'm ok with that because I believe this is the key for how to make 2016 amazing in every way.
I want you to use this short episode as a daily mantra to make this the LAST year you struggle. The last year you feel obsessed with food. The last year you stress about and wish for weight loss.
I want this to be the end of wishing but not doing. I want this to be the end of inconsistency. I want this to be the end of your "all or nothing" approach.
Give your full attention to this episode so you can get really clear on how to make 2016 amazing in every way.
What would happen if you applied your "food approach" to other areas of your life?
What if you didn't take care of your kids until you felt motivated? Until there wasn't a better option? Until you were no longer tempted by things like sleeping in or going out with friends?
What if you only showed up to work when you felt like it?
What if you only went to meetings when there wasn't something better you could do?
It's just one thing.
Ritualize & habitualize it.
If you wait until you feel like it, you'll be wishing for the same changes 5 years from now.
You won't feel like it. Do it anyway.
In today's episode I'm answering your questions about food rewards, earned indulgences and cheat meals. I'll be sharing my perspective on whether or not you should use food as a reward and how to balance strategic indulgences that reflect a healthy relationship with food versus talking yourself into being inconsistent. Where is that line and how do you find it?
The first thing I recommend you do is evaluate whether or not these strategies (food rewards, earned indulgences and/or cheat meals) are working for you:
From there, let's look at the idea of "earning" an indulgence. In the episode, we go into a whole lot more detail, but I want you to think about the following:
Would an alcoholic celebrate sobriety with a shot of tequila?
Alright, you're not an alcoholic.
But would you celebrate your child's great grades by suggesting he give himself a break from the next test? Or take a week off of school?
Eating healthy on a budget is absolutely possible. In fact, what I want to demonstrate in today's episode is that you can actually save a lot of money by eating clean, eating for fat loss and focusing on whole foods.
Can it be more expensive to eat healthy? Yes.
Can it be more expensive to not eat healthy? Yes.
You can do it either way. The choice is yours. But eating healthy on a budget is 100% possible.
I've talked before about details like how to save money on proteins and when it's important to buy organic and what items you can save money on by going conventional. You can check out that episode here.
In today's episode, however, we're talking about the specifics about how you can eat very inexpensively while focusing on fat loss friendly & whole foods.
I have 6 specific recipes you can make for less than 1.99! But before that, let's establish some basics.
Bacon & Egg Sweet Potato Cups: $1.04 per person
Salmon Cakes & Mashed Cauliflower: $1.87 per person
Bacon, Egg & Veggie Breakfast Bowl: $1.93 per person
Spaghetti Squash with Ground Turkey: $1.77 per person
Quarter Pound Turkey Burger with Bacon & Avocado: $1.31 per person
BONUS (This one is just over $2.00)
Baked Marinara Chicken Thighs with Brussels Sprouts: $2.12 per person
It's hard to believe that it is almost the 1 year anniversary of the Primal Potential podcast. Know what the most popular episode was? Q&A 6: How to Make Breakfast A Fat Burning Meal.
Given that, I thought it would be fun to do a follow-up episode answering the most common questions about breakfast and sharing some of my favorite fat loss breakfast recipes and meal ideas.
This episode goes into detailed answers, meal ideas and recipes so you can create a fat loss breakfast every day!
Self-sabotage poses a huge threat to your goals and your health. Beyond that, it's incredibly frustrating. The key to overcoming it is to understand the ways we talk ourselves into sabotage.
Most people are so frustrated that they continuously set goals then get in their own way. In many cases, they don't even understand how or why it's happening.
How can you want something so bad yet continue to sabotage? Why are you getting in the way of something you want so badly?
I've found that there are 5 common arguments we use to talk ourselves into sabotage. In today's episode, I'll go through the ways we talk ourselves into sabotage and give you a worksheet and checklist to identify how to change the behavior.
Definitely listen to the full episode for an explanation of how we use these senseless (false) arguments and how to stop.
In the episode we talk about why these arguments are not only counterproductive but also completely untrue. I introduce a detailed strategy on how stop letting these lies sneak up on you and throw you off track.
We don't use these arguments because they are real or true. We use them because they give us what we want: permission to be be indulgent.
The most effective way to remove the power of these lies we tell ourselves is to identify:
Tony Robbins is one of the world's greatest teachers. He's a motivational speaker, yes, but he's far more than that. He's a coach. He helps people find their own power. He guides people out of their self-imposed darkness and helps them reach their highest potential.
Obviously, I'm a fan. I've read his books, taken his courses and attended his seminars. In today's episode I'm going to share with you what Tony Robbins taught me about weight loss.
In fairness, I wasn't exposed to Tony's teachings until well into my weight loss journey but I am certain I wouldn't be who I am today without the things I've learned from his books, programs and seminars.
To get on the FREE Primal Potential VIP email list for recipes, tips, motivation, workouts & more, text the word PRIMAL to the number 44-222 (or, if you aren't in the US, go to PrimalPotential.com)
Are protein bars healthy? What are the best protein bars for weight loss? In today's episode we're talking about things to consider before choosing a protein bar and figuring out whether or not they work for YOU. Many people make big mistakes with protein bars. They think they're making a healthy choice but either they're choosing a super unhealthy bar or they're not realizing that even a "healthy" bar just doesn't work for them!
Before we dive into the good/bad/ugly of protein bars for weight loss, here are the issues I have with them in general:
First, let's establish WHY you eat them and IF they work for you (or not). Take a few minute to answer the following questions:
In this episode we'll talk about the factors you need to look at when choosing a bar, especially when your goal is weight loss. In addition to the above considerations, we'll talk about:
In today's minisode you're getting a dose of motivation & a pinch in the pants! We're diving into the motivation you need to power your day and get out of the rut of inaction. The reality is this: inaction is harder than action. It really is. Inaction is harder because inaction comes with too much thinking, stressing, planning, hoping & regretting.
Action requires less work, less attention, less focus and less mental mud treading. Don't miss this super-short motivational episode!
In today's episode I'll be sharing my top 3 tips for staying focused so you can accelerate your progress towards your goals.Where focus goes, energy flows. To achieve your goals, you've got to stay focused. But it's not quite that simple. We need to train ourselves to bring our attention to things that serve us & help us reach our goals and then we need to consistently bring our attention there. But how?!
You need to be consistent to reach your goals. In order to achieve consistency, you must harness the power of focus.
In today's episode I'll be sharing my top 3 tips for staying focused so you can accelerate your progress towards your goals.
Can we have a little fun today? I want to talk about fun, healthy holiday gift ideas. I'll admit right off the bat that I'm a super practical person. I have enough sweaters, candles and knick knacks. Give me something I can use!
I'm always looking at what might increase my focus, motivation & desire to get healthy, stay organized, build my business or live my best life.
Some people feel really motivated by new workout clothes, others by organization & simplification, others by new kitchen appliances. Know what will help you get excited to improve your health and invest in THAT this year.
I'm a huge fan of the immersion blender for things like bulletproof coffee, chocolate avocado mousse and mashed cauliflower. Plus, it's super portable & convenient for travel!
I use my OXO salad chopper almost every day. I use it most often for salads. For example, if I have hardboiled eggs in my salad, using the salad chopper lets the yolks become a creamy element for the salad. Same thing with avocado or guacamole. It blends the flavors and reduces the need for dressings. I also use it for my fave breakfast dish: shredded cabbage with eggs, bacon & avocado. I love volume but I had things that are super dry.
Today's show goes into 4 of 12 fat loss best practices contained within my 2015 Fat Loss Best Practices Blueprint. You can get the blueprint (normally $97) for FREE until the end of 2015.
The strategies within the blueprint include 4 critical categories: diet, lifestyle, mindset & fitness. Today's episode details once strategy from each of the 4 categories.
I've outlined 12 high-impact fat loss best practices in this guide that you can get for free until January 1st, 2016. Here are 4 of the strategies I go into in detail in today's episode. Listen to the full episode to get all the details!
Eating carbs at night
Why morning is the worst time for carbs when your goal is fat loss
Keeps you in fat burning mode
Minimizes time in storage mode
Decreases hunger & cravings
Quality & quantity
How we impair sleep via diet & lifestyle
The impact of sleep deprivation on insulin
The impact of sleep deprivation on hunger & cravings
Diet, lifestyle & fitness changes that will improve sleep & accelerate fat loss
Why they matter
How we get it wrong
How to make them work for you
My first affirmations
How to sprint regardless of your fitness level
What sprinting really means
Types of sprints
Why sprinting is the investing of exercise
Yay! Another Random Show where I'm answering your questions! Today we've got some great ones including how to deal with holiday stress, how to know if your hormones are balanced, objections to tracking and common big rocks to help you find yours!
If you have a question or topic you'd like me to tackle on the podcast, please let me know!
This one is kind of a no brainer, huh? A list of 8 foods that help you burn fat and how they help! Well, in fairness, some of these are ingredients, but still. And they all have something in common: they work to improve the body's responsiveness to insulin.
In today's episode we'll talk about how these foods & ingredients help with fat loss, where you can get them and why these mechanisms are so powerful.
Plus, I'm also going to give you access to a totally free 28-pg guide to the most effective fat loss strategies! It's usually $97 but between now (December 3rd 2015) and December 31st, you can get it totally free!
Ok, in fairness, some of these are "ingredients", but in today's episode we talk in detail about what they are, how they help and how you can incorporate them into your diet!
Omega 3 Fatty Acids
Alpha Lipoic Acid
Let's make the most of the rest of 2015, okay? I am certain that if you follow a few of these strategies, you can drop 1 size in 30 days. That's not crazy diet talk. It's just possible. The problem isn't that we don't know what will lead to fat loss, it's that we struggle to consistently implement it. Oftentimes we do too much. We create these busy, detailed plans and then we get lost in the details. Today I simplify it for you!
10 Strategies to Drop 1 Size (before 2016)
Get out of your head
Prepare for the morning
Identify your obstacles
Track. What you measure improves.
Let go of indulgences that aren't worth it
Eat when you're hungry
Go to bed earlier
Make fat, protein and non-starchy veggies your staples
Face the music and get accountable
Get a coach
I say all the time that motivation isn't something that strikes the fortunate. Not at all, in fact. Motivation is something you have to CHOOSE to create EVERY day! Of course, as soon as I say that, the first and most obvious question is "how??" In today's episode we're tackling just that - how to create motivation. I am going to share 11 powerful motivators from my favorite book, Ryan Holiday's The Obstacle Is The Way.
Are protein shakes healthy? Can they help with fat loss? What is the best type of protein? What are the differences between whey, casein, soy and gelatin? Which is best? Should I buy isolate or concentrate? How important is grass fed? What about hormone free? Whoa. So much to consider, right?
In today's episode we'll be tackling all these questions and more!
There is a legit problem that keeps many people from reaching their fat loss and fitness goals. Actually, there are two major problems:
Lying about our options to make ourselves feel better.
I know, that sounds strong. But we're so used to telling ourselves that we're "doing our best" and we don't ever really stop to consider whether or not that's even true. 99% of the time it is not true. Not even close to true.
If you want to make progress, if you want to break out of the cycle of self-sabotage, if you want to bridge the gap between knowing what you need to do and actually doing it, you've got to stop making excuses. In today's episode we're going to talk about specific strategies to help you break out of this cycle of unconscious self-sabotage so you can stop making excuses & start getting results.
There is a frightening amount of misinformation about fiber, constipation and general health. Much of what we've been told about fiber has come from processed food marketing efforts and irresponsible (misleading) science. In today's episode I am going to bust many of these myths and share 7 facts about fiber, most of which will probably surprise you. Here's a little hint: increasing fiber is likely to make constipation even worse!
I am completely determined to bust these myths that hold us back from our goals even when we have the best intentions! If you want more of this kind of info (including my free carb strategies for fat loss cheat sheet), let's connect ASAP! Click here to hear more of my tips & suggestions! I want to help you accelerate your results NOW.
In today's Q&A podcast we're talking about how to get out of a mental funk & what to do on days where you wake up feeling unmotivated, frustrated or just down. Plus, we answer questions about tracking, what it really means (and doesn't mean) for foods to love you back, which sweeteners are most fat loss friendly & a good bit more!
This is probably the single most tactical episode of the Primal Potential podcast to date. If you encounter a recurring problem at work or at home, you know the steps to fix it, right? Typically, you document them. When the problem arises, you follow the steps. If your hot water stops working, you don't freak out about never having hot water again and not knowing what to do. You know the steps. Check the pilot light, etc. But we tend to lack that strategic thinking when it comes to food and fat loss. In today's episode, I will help you create your own Standard Operating Procedure for how to bounce back after a rough day, weekend or month.