Your gut health is impacting everything. What happens in the gut does NOT stay in the gut. It impacts stress, anxiety, body composition and more!
For too long, we've thought about the microbiome as exclusive to digestion, absorption, constipation, diarrhea, bloating and gas. That's just not true.
What happens in the microbiome influences every single aspect of your mental health, your hormones, your body weight, immune system, metabolism and everything in between!
If you have questions, please feel free to let me know!
Do NOT miss today's episode!
Probiotic strains that target brain health & mood include but aren't limited to:
lactobacillus helveticus R0052 - inflammation in the brain and depression
bifidobacterium longum R0175 - anxiety
lactobacillus rhamnosus R0011 - stress and stress resilience
Join me for the 1 Week Spring Cleaning Mindset e-series!
Hop on the wait list for the Summer 2019 12 Weeks to Transformation
Episode 055 - Probiotics and Body Weight
Episode 432 - How Your Microbiome Can Help You Burn Fat
Episode 482 - Microbiome & Your Health
Episode 504 - Avoid, Minimize, Indulge
I think you need to slow down. I know I need to slow down. However, those of us who most need to slow things down are usually the ones who think there's just no way.
This is one of my favorite podcast episodes of the year because we're talking about the tendency to rush through our days and our lives with an operating system of "too much at once".
In today's episode, I'm sharing my incredible conversation with Sandy Vo about how to slow down, especially when you don't think you can.
You know how when your computer starts to run slow, you close down all the programs that are open & running in the background when you're not using them? You can do that with your thoughts. What thoughts are open and running in the background, draining your energy and darkening your mood? You can turn them off. Turning them off doesn't mean deleting them anymore than closing Skype when it's not running means that it's gone forever.
If you are ready to create more space in your life and in your mind, you want to carve out time for this episode! DM me on Instagram and let me know your favorite part!
Learn about Sandy & Ladies Aligned
Join me for the 1 Week Spring Cleaning Mindset e-series!
Join the Primal Potential Facebook group
Hop on the wait list for the Summer 2019 12 Weeks to Transformation
It's another listener Q&A episode and today Sarah and I are diving into your personal power and practical strategies to help you step into it!
For each of the questions we're covering in today's episode, we return to your personal power - your ever present ability to create improvement and make change!
Questions covered in today's episode include:
Today's episode is brought to you by Fabletics! Shop today and get two incredible pairs of leggings for just $24! Make sure you register through fabletics.com/primalpotential to take advantage of that killer deal! You can check out my faves from Fabletics here.
Join me for the 1 Week Spring Cleaning Mindset e-series!
Join the Primal Potential Facebook group
Hop on the wait list for the Summer 2019 12 Weeks to Transformation
Travel episodes include:
Building emotional resilience is one of the most powerful steps toward happiness, confidence, peace of mind and consistency but it certainly requires intentionality and practice.
In today's episode we're talking about how to go about creating this barrier to emotional volatility and how to enforce personal boundaries while practicing emotional resilience.
https://primalpotential.com/593/
Was insult intended?
Do I know for sure?
What assumptions have I made?
Am I focused on the problem or the solution?
Am I judging someone?
Am I placing my standards and values on someone else?
What is the difference between what actually happened (the facts) and what I added to the story (assumptions/intent/feelings)?
What have I added to the facts?
What else could this mean?
Have I added insult where none was intended?
What if I decided to not take this so seriously?
What's my role in this?
Join me for the 1 Week Spring Cleaning Mindset e-series!
Join the Primal Potential Facebook group
Hop on the wait list for the Summer 2019 12 Weeks to Transformation
What are your core values? Do you show up with honesty & kindness for others but not for yourself?
Do you feel like you're a great leader in you work or for your family but you aren't leading yourself?
Today I'm talking with leadership expert Kareen Walsh about how to become a more effective leader of yourself and you won't want to miss it!
One of my favorite parts of the conversation is when Kareen reminds us all to give ourselves permission to show up as the version of ourselves we want to be TODAY.
She talks us through what we can do when we know our core values, or we know what we want them to be, but we aren't making choices accordingly.
https://primalpotential.com/592/
Kareen's 8-Week Business Masterclass
Join me for the 1 Week Spring Cleaning Mindset e-series!
Join the Primal Potential Facebook group
Hop on the wait list for the Summer 2019 12 Weeks to Transformation
You know Vogue's 73 questions? I'm answering them today! I actually don't think I answered all 73 but we got most of them plus a bunch of your great ones!
The 73 questions include:
Listen to today's episode for the rest! Plus, my answer to listener questions including:
I lack long-term motivation. I am confused why some days I want progression and other days I don't care. Is my WHY too weak?
How do I stop mindlessly eating?
How can we motivate those we love to lose weight and get healthy?
Get on board for the free e-series about mental & emotional spring cleaning! It kicks off Monday May 6th!
The wait list is now open for the Summer 2019 12 Weeks to Transformation!
Join the Primal Potential Facebook group!
Change Maker Part 1: Awareness
You can submit questions and topics for the show here.
Are you keeping yourself from big wins in the areas of your goals because you settle for little wins? Are you taking the perspective of "good enough" or "better than before"? You might be holding yourself back in a big way!
I started thinking about this as my Winter 12 WT clients went through their good/better/best challenge and then just a few days later I heard Chris Harder talking about not letting easy money keep you from big money.
In today's motivational minisode, we're diving into an honest look at how we hold ourselves back and what we can do to break free from the confines of our comfort zone and small wins.
Hop on the wait list for the Summer 2019 12 Weeks to Transformation
Get your copy of Chasing Cupcakes
Mental wellness drives physical wellness. Without a strong mental game, it's just a house of cards. You don't want to miss today's episode! I'm interviewing one of the most positive, enthusiastic women I know: Brooke Thomas.
When I asked her what she's most passionate about sharing, she told me her incredible story that led her to the realization that mental wellness trumps physical wellness.
We dive into strategies for when you feel stuck or burdened by the life you designed. It's a powerful conversation about creating the life you want, slowing down to speed up and not settling for less than what you're capable of.
https://primalpotential.com/589/
Connect with Brooke:
Connect with Brooke on Facebook
Learn more about her Live Out Loud programs
Work with Elizabeth
Hop on the Wait List for the Summer 2019 12 Weeks to Transformation
What is carb sensitivity? How do you know if you're carb sensitive? In today's episode, we're answering listener questions about carbs, sugar addiction, the best foods when you're on a budget and much more!
Questions tackled in today's episode include:
What I struggle with most, I identify as "sugar addiction". I know that I would be healthier if I never ate refined sugar, but it's a mind game where I feel deprived instead of feeling elated that I'm choosing to do good things for myself. I just don't know how to get out of my own head.
I have no willpower. I listen to your podcasts and although they are so good, nothing is helping me. I lose 2-3lbs and then go on a blitz of eating poorly. At 58years old, I don’t think anything will help me.
How can you tell if you are sensitive to carbs or not?
What are the best nutritious foods available for a person currently living pay check to paycheck?
Primal Potential Episode 316 on Wired to Eat
Carb Sensitivity Program by Dr. Natasha Turner
Primal Potential Q&A 2: What's Your Carb Tolerance
Get on the Wait List for the Summer 2019 12 Weeks to Transformation
Resources for Eating on a Budget
21 Day Sugar Detox Salmon Cake Recipe
Episode 066: Eating Healthy on a Budget
Episode 116: 5 Meals Under $1.99
Join the Primal Potential Facebook group!
https://primalpotential.com/588/
You aren't too busy to take care of yourself or to prioritize your health.
Sure, you might be able to tell yourself and others that's the reason you aren't making progress or doing the work, but it doesn't make it true. It's just a convenient story - a permission slip you write yourself for being inconsistent.
The reality is - taking great care of yourself increases your bandwidth, it doesn't decrease it. It gives you more energy, more focus, more determination, clarity and efficiency.
I love the Zen saying about meditation. "If you don't have time to meditate for an hour each day, meditate for two hours." If you think you're too busy, you need to adjust both your schedule and your perspective!
There are so many other elements to this permissive lie and we're exploring them all on today's episode!
https://primalpotential.com/587/
Join the Primal Potential Facebook group!
Watch the 4-Part Change Maker Series
Get ready to expand your perspective about personal growth! Get ready to get excited about it and more enthusiastic in your pursuit of it!
Today, we have Tara Romano on the show! Tara and I met a few months ago and when I saw her Instagram post where she said that personal growth is her drug of choice, I just had to have her on the show.
Personal growth is a gift, not a burden. It's something you do FOR yourself, not TO yourself. It's not a sacrifice.
In today's episode, we dive into both personal growth, the gift of it and overcoming insecurity and comparison.
Some of Tara's personal affirmations include:
Learn about Tara and her fitness empire, Tone & Tease
Mark Nepo's The Book of Awakening
"The glassblower knows, while in the heat of beginning, any shape is possible. Once hardened, the only way to change is to break."
Join the Primal Potential Facebook group!
Are you on the wait list for ASCEND?! More details coming soon!
Need to get yourself to follow through on the promises you make to yourself? I've gotcha! Today's episode will give you the mindset & strategy for success!
https://primalpotential.com/585/
Get your copy of Chasing Cupcakes!
Got a question or topic for the podcast? Send it to us here!
Fear of failure and fear of missing out (FOMO) reflect incomplete truths - emotional corners of the truth - and we can overcome them! I've been having a lot of conversations with clients about fear and today we're breaking it down so we can set ourselves free!
https://primalpotential.com/584/
Questions from Today's Episode:
Fear is a liar because you are in control! You create your results! Fear of failure is a liar because you have the power of choice! You don't have to fear failure because you control it with your own actions! The fear is a distraction!
Instead of submitting to the fear, challenge it with those questions. Instead of limiting yourself to the boundaries of your fears, choose to press on in spite of any fears.
"The fears you don't face become your limits." ~ Robin Sharma
Being in a funk sucks but you don't have to submit to your bad mood! In fact, getting yourself out of a funk is a skill you must build if you want to be consistent. Today's episode has the strategy for you! You are not a victim of your bad mood but being in a funk can threaten your progress UNLESS you know how to pull yourself out.
You are in control of your own funk-extraction!
This is actually one of the weekly challenges from the Winter 2019 12 Weeks to Transformation spring group and I'm excited to share it with you!
https://primalpotential.com/583/
Questions from Today's Episode:
Don't settle for the funk. Don't allow it. Recover the person you were intended to be!
Register for the Spring 12 Weeks to Transformation!
The barriers to adjustment are defensiveness and avoidance. To create change, you have set those aside and get clear on what you want & if it's working. Today is part 4 of our 4-part change maker series where we're exploring the 4 pillars of creating change:
Adjustment
https://primalpotential.com/582/
Clarity + Consistent Assessment
Clarity: What do you want? What is the outcome you're seeking? What is the result you want to get or the change you want to create?
Consistent Assessement: How will you know it's working? What factors drive results? When & how will you monitor your progress without defensiveness?
We are working our way through the 4 pillars for creating lasting change and today we're diving into the third: advancement.
Are you advancing your position? What action can you take now and next to move in the direction you want?
https://primalpotential.com/581/
Since these 4 pillars of being a change maker build on eachother, make sure you've listened to the first 4 parts!
Change Maker Part 1: Awareness
Change Maker Part 2: Alignment
Register for the Spring 12 Weeks to Transformation - registration closes Friday and we kickoff Sunday April 7th!
Do positive affirmations really work or are they just wishful thinking? Simple answer: it depends on you.
Yesterday, we kicked off this Change Maker series on the podcast with Part 1 on awareness. Today, we're tackling the second pillar of change: alignment.
Alignment is about making sure that your intentions (what you want) and your attention (what you're focused on) are in sync. When they aren't in sync, you will experience excuses & inconsistency.
While there are many tools we use within the 12 Weeks to Transformation to create alignment, one of the simplest and most effective (when done right) include positive affirmations. In fact, I just did an episode about how affirmations related to money have been changing the game for me lately.
https://primalpotential.com/580/
Here are a couple of my favorite affirmations and you can hear more in episode 577.
Fear is a liar because I am in control.
I create the results I want.
Join the Spring 2019 12 Weeks to Transformation
Change Maker Part 1: Awareness
Learn more about affirmations and limiting beliefs by listening to episode 577 and episode 571.
Learn more about the practice of Identity Journaling
Positive Affirmations for Weight Loss
You cannot and will not make sustainable change without awareness. There is no denying that the most critical cornerstone of change is increased awareness.
In today's episode we're talking about what awareness actually means, how we can increase it and what behaviors and patterns reduce it.
No matter what change you want to create in your life, this is the most critical pattern to establish!
To learn more about the 12 WT or to register for the spring session, click here.
In today's listener Q&A episode, we're diving into popular diets like keto & OMAD (one meal a day) as well as questions about eating well on a budget, managing times of stress and much more!
If you have a question, challenge or topic suggestion, send it to us here.
Questions Addressed in Today's Episode:
[button link="https://primalpotential.com/transform/" type="big" color="teal" newwindow="yes"] Register for the 12 Weeks to Transformation[/button]
Change Maker Series:
Part 1 Awareness: https://primalpotential.com/awareness/
Part 2 Alignment: https://primalpotential.com/mindset-for-success/
Part 3 Advancement: https://primalpotential.com/change-maker-advancement/
Part 4 Adjustment: https://primalpotential.com/adjust-your-goals/
Join the Primal Potential FB group!
Episodes on ketogenic diets
Episode 033: Is A Ketogenic Diet Right for You?
Episode 388: Keto Reset Diet with Mark Sisson
Other episodes mentioned in today's show
Episode 559: Identity Journaling
Episode 116: 5 Meals Under $1.99
Episode 066: Eating Healthy on a Budget
Thrive Market - register via this link to get your first month free and save 25% on your first order!
If you think your money mindset doesn't impact EVERY area of your life, you're wrong. In today's episodes, I'm sharing how and why I had to dramatically upgrade my money mindset and how it set me free from fear, worry, anxiety and pressure.
If you are someone who stresses out, works yourself up and talks yourself into what might go wrong, you must listen to this episode!
https://primalpotential.com/577/
Fear is a liar because I am in control.
I create the results I want.
Money comes to me from unexpected places every day.
There is nothing to fear.
I have more than enough money for all I need and desire, with more than enough for extreme generosity.
Because I serve without limit, money comes to me without limit.
Every dollar I spend comes back to me exponentially.
I create abundance. I seek abundance. I believe in abundance.
My actions create wealth.
Money is not a problem, it's a solution.
Learn more about the 12 Weeks to Transformation
Learn more about ALIGNMENT and creating a mindset that works for you
Watch this presentation on creating awareness
Join the Primal Potential Facebook group
Today's episode is brought to you by Fabletics. Shop through this link to take advantage of their crazy good deals and get 2 pairs of leggings for $24!
Trying to figure out how to change your life? Maybe you just want to change your habits, your motivation or your crappy attitude. I've got 4 tools for you!
If you feel overwhelmed with things you want to change, if you're not sure where to start or if you're feeling like change is hard and an uphill battle, we're going to clear that up today.What I've found to be undeniably true is that there are a VERY small handful of tools that apply to just about every problem or obstacle in our lives.
By mastering these few tools, you will make your life easier and your journey to self-improvement far more manageable and enjoyable!
https://primalpotential.com/576/
If you want to learn more about the Spring 2019 12 Weeks to Transformation, please click here.
These four tools will dramatically simplify your answer to the questions:
I've got you covered, my friend, with these 4 pillars.
Awareness
Alignment
Advancement
Adjustment
We also talk about how registration is now open for the Spring 12 Weeks to Transformation. We kick off April 7th but you can get your identity journal sent out today by registering.
However, I expressed a major caveat on today's podcast - if you aren't willing to watch the entire Q&A and truly understand the process, my coaching style and the elements of our 12 Weeks to Transformation, it's probably not for you.
Episode 559 on Identity Journaling
Episode 571 on Limiting Beliefs
Join me tonight (and throughout this week) to learn how to apply these 4 pillars for lasting, joyful change!
Join the free Primal Potential Facebook group!
Need some tips for overcoming procrastination? How about battling that feeling over overwhelm or frustration?
It's another Q&A episode where Sarah and I dive into your questions and challenges!
Today's topics include:
If you have questions or topics you'd like to hear on the show, you can submit them here.
The idea of personal transformation can seem daunting - impossible, even. Fortunately, it's far simpler than you might think!
In today's episode, we're exploring the simplest, happiest, most sustainable path to personal transformation and we're doing so by way of a poem that one of my 12 Weeks to Transformation clients wrote and is allowing me to share.
https://primalpotential.com/574/
Learn more about the 12 Weeks to Transformation
Listen to episode 559 on the power of Identity Journaling
Being goal oriented might not be the most effective way to achieve your goals. In fact, I don't think it is! In today's episode, we're talking about the difference between goal oriented and growth oriented and how the latter is likely a far more powerful, lasting approach to creating change.
Being growth oriented doesn't mean you don't care about your goals and it certainly doesn't mean you won't reach them. It means that you'll enjoy the journey more and you'll optimize who you are instead of merely trying to manipulate what you choose.
https://primalpotential.com/573/
Learn more about the 12 Weeks to Transformation!
Join me Wednesday March 20th at 8pm ET to learn more about the 12 Weeks to Transformation and find out if it's the right move for you! Register here.
Episode 559: The Most Powerful Way to Journal
Join the Primal Potential Facebook group
Got questions for the podcast? Submit them here!
I am so pumped that we've added this third podcast episode each week because it allows me to do something we both appreciate: mindset coaching. Even though the questions are about weight loss, overwhelm, inconsistency or motivation, the solution is often the same: mindset.
In today's episode (and likely all subsequent Q&As) we're taking your challenges, struggles and questions and using them as mindset coaching moments.
How can you create a solution? Where are there limiting beliefs at play? In what ways are you lying to yourself or only considering one small part of the story?
If you have questions or challenges that you'd like my $0.02 on, you can submit them here.
Learn more about the 12 Weeks to Transformation and get on the wait list here
Register for the March 20th live information session!
Podcast episodes mentioned in this episode:
Episode 548: 3 Strategies to Create Change
Episode 559: Identity Journaling
Episode 572: Overcoming Limiting Beliefs