Are you battling against yourself? Do you feel like there's this ongoing tug-of-war between your good intentions & your choices?
I did a short fast last week and came out with a really clear understanding that I am NOT ever trying to win a fight against myself.
The notion that there's an internal battle is just an idea. In today's episode I'm walking you through a strategy to end the battle against yourself and approach moments of temptation by realizing there is no battle and you have one clear objective.
http://primalpotential.com/335-battling-against-yourself/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
The market for anti-aging products is exploding. By 2021, it's expected to be a $216 billion dollar industry of lotions, potions, pills, products & procedures.
Companies are looking to capitalize on our deep desire to delay the outward signs of aging.
I have good news: the single most effective (not to mention affordable) anti-aging strategy is at the end of our fork.
I'm not just saying that because I believe in the importance of quality nutrition. It's just true.
The foods we eat are the building blocks of our bodies. Nothing will influence how well (or poorly) we age than the foods we eat.
In today's episode we're talking about the most effective anti-aging nutrition strategies you can start implementing today.
http://primalpotential.com/334-anti-aging-nutrition/
3 Stages of Carbohydrate Intolerance
The Golden Rules of Carbs & Fat Loss
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
We are almost halfway through 2017. It's time for your midterm gut check. How are things going? What is working? In what ways are you contributing to your results or your lack of results?
Do not let another day go by without taking the initiative and being proactive in the achievement of your goals.
This short episode will help you assess what's going right, what's going wrong and help you get fired up to take full advantage of every day. Let's go!
http://primalpotential.com/333-midterm-gut-check/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
It's time for an attitude adjustment. The pursuit of fat loss or fitness is not a competition.
You aren't competing against your friends and you aren't working out to "win" - the comparison trap will screw you up & mess with your head.
Last week I was reminded of this lesson after struggling during a workout. I was frustrated that I finished last until my good friend Nathan reminded me that I'm not competing: I'm training.
The same is true of fat loss. You aren't competing against your friends. You don't need to beat them in order win. You aren't "behind them" if they are progressing more quickly than you are.
In today's episode I'm serving up an attitude adjustment about training, competing, comparison and working on weaknesses. Don't miss it!
http://primalpotential.com/332-attitude-adjustment/
Year of Push 2.18 I'm Not Competing
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
There is way too much confusion about carbohydrates. Too many people lump them all in the same category and act as if grams of carbs or calories are the only relevant factor. That's not the case.
Others act as if all carbs are "bad" - also not the case.
Some suggest that carbs are essential and even when pursuing fat loss we should consume multiple servings of quality carbs each day - that is untrue for most people.
Some people suggest that your metabolism works like an accounting system and we need to consume carbs in the morning if we wish to burn them off. That reflects a fundamental misunderstanding about metabolism and macronutrient utilization.
While it can be frustrating to hear conflicting opinions, I have some good news:
In today's episode we're clearing up the confusion and reviewing carbohydrate metabolism & storage for those seeking any degree of fat loss.
http://primalpotential.com/331-carbs-and-fat-loss/
Carb Strategies for Fat Loss - E-Course
Why Calorie Counting Doesn't Work
3 Stages of Carbohydrate Intolerance
The Golden Rules of Carbs & Fat Loss
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
We don't make progress because we give up, give in, delay and make excuses when things get hard.
Here's the problem: change feels hardest right before you break through to it becoming easier.
It's easy to start. It's easy to do the work when it's new & you're feeling motivated. If we don't master overcoming inertia - pushing through when it feels hard & we want to quit - we'll remain in the cycle of starting without ever reaching our goals or finding our true potential.
In today's episode we will break down this idea of inertia, talk about how to push through it and demonstrate how things are so much more challenging in our own minds than in the reality of effort, practice & consistency.
http://primalpotential.com/330-overcoming-inertia/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
Today is the day. We are making a strong case against counting calories.
I understand it's easy. I understand it's been "all the rage" for decades.
I also understand it doesn't work.
As Mark Sisson says, the calories in/calories out model is overly simple & dangerously ineffective.
Fortunately, there is a strategy that is both more effective and more accurate.
I hope you'll keep an open & curious mind as we make this compelling case against counting calories!
http://primalpotential.com/329-against-counting-calories/
Why Calorie Counting Doesn't Work
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
When you're trying to eat healthier, lose weight or get fit, vacation can be a stressful thing.
Lots of my clients struggle to balance vacation & their goals. You want to enjoy vacation and you don't want to feel like you're missing out, but you also don't want to throw caution to the wind and go overboard.
Where's the middle? We're gonna find it in today's episode!
It's not about deprivation but it's also not about having a free-for-all. Let's chat about it.
http://primalpotential.com/328-vacation-goals/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
Are vitamins and supplements worth it? Are they important? Do they make a difference? And how do you know which ones are good and which ones aren't?
Rarely does a day go by when I don't get some variation of these questions.
I've been on both sides of this conversation. Prior to starting Primal Potential I worked for a dietary supplement company and worked to both formulate & market protein powders, vitamins, minerals and other products.
I've also been a confused consumer, desperate to get healthy and eager to take any potion or product that would help.
Hopefully I'll simplify this discussion dramatically in today's episode! If you've got a million questions about supplements or a cabinet full of them, today is for you!
http://primalpotential.com/327-vitamins-supplements-shakes/
Episode 055: Probiotics for Fat Loss & Health
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Tough love alert!
The #1 most valuable, high impact thing you can do to improve your body & your health is improve your mindset.
I can't tell you how much people dismiss this truth and instead only want to focus on diet & exercise strategy.
Guys, our minds create our lives. Our thoughts drive our decisions. When you improve your mind, you make every other change in life exponentially easier.
In today's episode I'm sharing a few things, mindset related, that really hit me hard this week because I want you to accept this reality:
If you want to change your body or your health, change your mind. It changes everything.
http://primalpotential.com/326-blow-your-mind/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Summer Fat Loss Fast Track Wait List
How To Leave A Rating & Review (thank you!!!)
Dietary fat can be your best friend in health & fat loss or your worst enemy. Today's we're exploring which fats to avoid & why.
I certainly had a ton of misconceptions about healthy & unhealthy fats for a long time.
I thought that unsaturated fats were ideal and vegetable oils were perfectly healthy.
I thought that butter & saturated fats were best avoided.
I've done a ton of episodes on dietary fat (many are linked below under "Resources") but today we're focusing on which fats to avoid.
Don't miss the convo!
http://primalpotential.com/325-dietary-fats-to-avoid/
124: Fat Loss Basics - Dietary Fat
Q&A 7: Cholesterol Is Not The Culprit
053: Soy Story - Soy's Impact on Fat Loss
Summer Fat Loss Fast Track Wait List
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
How To Leave A Rating & Review (thank you!!!)
I am a simple girl. I think health & fat loss isn’t complicated.
It’s not easy, but it’s also not complicated.
Today I want to talk to you about the simple path to fat loss.
We know the simple things to do, we just don’t do them consistently.
And then, we get distracted by all the complicated tips and tricks and tactics that make companies billions of dollars every year.
We bail on those strategies, bury our heads in ice cream and Doritos and then go back to searching.
If we could commit to keeping it simple and staying consistent with one simple adjustment at a time, we’d see how uncomplicated health and fat loss can be.
http://primalpotential.com/324-simple-path-fat-loss/
Summer Fat Loss Fast Track Wait List
How To Track Without Counting Calories
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
How To Leave A Rating & Review (thank you!!!)
Lots of people want to know how much they should eat. When it comes to protein, fat & carbs, everyone wants to know: how much should you eat? How much is too much? What is the target you should look to hit?
In fact, a google search of "how much protein should I eat" or the same question related to fat or carbs will yield millions of results & opinions.
Today, I'm tackling that question and providing tools to help you find your own answers.
The biggest take away of the episode is this: stop looking for someone else’s answers and start consistently doing the work to create your own.
In today's show I'll be helping you find and create your own answers so you can stop relying on everyone else's opinion.
http://primalpotential.com/323-how-much-should-you-eat/
Summer Fat Loss Fast Track Wait List
How To Track Without Counting Calories
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
How To Leave A Rating & Review (thank you!!!)
Here's what I think: the expectancy effect, when applied, can change your life.
Lately I've been getting a lot of emails from people who are struggling. Their emails say things like, "I can't get motivated" or "I do alright for a couple days but then I blow it" and "my weekends are out of control".
All of these emails have one thing in common: low expectations.
There is a behavioral theory called the expectancy effect. It has been studied, scientifically, in depth. It basically says this:
Low expectations deliver low performance. Higher expectations deliver higher performance.
If you aren't satisfied with your performance, check your expectations.
You are likely forecasting failure, frustration or inconsistency.
We don't just do this with ourselves - we do it with colleagues, children, romantic partners and strangers on the street.
Leverage the expectancy effect & you can change your life!
http://primalpotential.com/322-the-expectancy-effect/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
How To Leave A Rating & Review (thank you!!!)
Are you settling for "good enough" or not making further progress because you are "better than before"?
This is something I see all the time when people make progress. Maybe they lose weight, improve their health or start making better choices.
They haven't reached their goal, but their effort drops off because they begin to justify excuses & indulgences based on the improvements they've made so far.
That's a red flag.
By all means, celebrate your progress and improvements but don't ever use them as reasons or rationale for making choices that prevent you from making progress.
http://primalpotential.com/321-are-you-settling/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
How To Leave A Rating & Review (thank you!!!)
What if, instead of pursuing health as the path to happiness, we pursue happiness as the path to health?
What if we decide that we aren't going to fight against ourselves anymore but rather be militantly on our own side?
You cannot hate your way to a body you love.
You cannot sustain a battle against yourself.
I want you to joyfully pursue a life you love instead of trying to escape the only one you'll ever have.
http://primalpotential.com/320-path-to-health/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
How To Leave A Rating & Review (thank you!!!)
I was on the phone with a client-friend the other day. We were chatting about her goals and what changes she needs to make in order to feel better about her life & her progress.
She said, "I need to stop telling myself that everything is a special occasion".
What she meant was, "I need to stop making everything special also mean overindulging and/or drinking".
And that's different.
It's not about telling yourself "Hey! Not everything is a special occasion!"
It's about practicing a new belief system: more food doesn't make an event more special.
In fact, if often takes away more than it adds!
Don't miss today's short episode!
http://primalpotential.com/319-not-more-special/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
You are where you are because of how you think.
We're all very quick to focus on behavioral changes we want, but all behavior, all choices, are driven by thoughts.
If you want to behave differently, if you want to choose differently, you've got to focus on thinking differently.
Today's short podcast episode will help you do just that!
http://primalpotential.com/318-think-differently/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
If you keep turning to food, despite your goals to lose weight or get healthy, it's time to consider: what are you REALLY hungry for?
I've said for years that transformation is far more about tackling WHY we eat and not as much about WHAT we eat. In fact, that's why I created Breaking Barriers.
But today we're diving deeper into what is often missing: lack of connection & relationship with yourself (first and foremost) and also with others.
http://primalpotential.com/317-what-are-you-really-hungry-for/
Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating
Just a couple weeks ago, Robb Wolf, a leading Paleo health expert, released his new book, Wired to Eat.
I loved it.
Today I'm sharing my primary takeaways from the book with you.
One of the things I loved the most is that Wolf acknowledges we can't approach food from a one-size-fits-all standpoint. We all have different tolerances & sensitivities and he uses this book to help you identify what does, and doesn't, work for you.
What I loved even more than that is his focus on non-food factors that significantly influence our metabolism, body fat, appetite and overall health like sleep, light exposure, stress and loving relationships.
I think the book is a powerful one and I hope you enjoy the takeaways I'm sharing in today's episode!
http://primalpotential.com/316-wired-to-eat/
Hyperpalatability - Is Fake Flavor Making You Fat Part 1
Today you'll meet one of my male clients as he shares the hard work he did to set his ego aside and pursue growth beyond his comfort zone.
He joined the Fat Loss Fast Track once he decided to stop focusing on what was wrong & all his past failures. He wasn't comfortable with the idea of journaling or taking a look at his emotional eating patterns but he did it anyway.
He realized he had been quite comfortable in his patterns but deeply unhappy. He made the choice to get uncomfortable so he could become happy.
His story is a powerful one. Don't miss it! I have no doubt that he can encourage you to find growth beyond your comfort zone.
http://primalpotential.com/315-beyond-your-comfort-zone/
Ready to join the Fat Loss Fast Track?
Breaking Barriers - Overcome Emotional Eating & Self-Limiting Beliefs
One of the first questions I ask people when they get on the free Primal Potential VIP email list is "What are you struggling with & how can I help?"
Recently, a common answer has been, "How can I stop bingeing?"
However you define binge eating or simply eating to a point of regret & frustration, today I'm sharing 3.5 strategies (yup, there's a half strategy in there) to help you improve your food behaviors and take more control.
http://primalpotential.com/314-stop-bingeing/
Ready to join the Fat Loss Fast Track?
The other night I hosted a live webinar. I focused on why most of us fail. It's not about food. It's not about exercise. We're projecting our past choices, experiences & disappointments onto our present & future behavior.
We are in our own way. We are limiting our potential based on our pasts.
I want to help you overcome limiting beliefs, see doubt & fear as a lie and plow forward creating a life you love.
http://primalpotential.com/313-overcome-limiting-beliefs/
I also talk in today's episode about the Spring Fat Loss Fast Track, which kicks off on Sunday April 2nd. You can register here.
If you want to watch the full webinar with pictures and slides, click here.
Ready to join the Fat Loss Fast Track?
Guys, I had a fat loss breakthrough. I've shared that 2017 is my a push year for my fat loss goals and I was totally dialed in with food & fitness. Unfortunately, I was overlooking a few critical factors that could make or break my success.
I believe strongly that understanding & optimizing blood sugar and insulin is critical for lasting fat loss. I have been so focused on eating and working out in a way that does so. However, I hadn't considered how non-food factors might be impacting my blood sugar.
In today's episode, I'm sharing my fat loss breakthrough and what I'll be doing to understand how stress, sleep, workouts and food sensitivities are impacting my blood sugar and insulin responses.
Ready to join the Fat Loss Fast Track?
Episode 058 - Fat Loss & The Insulin Effect
Episode 195 - The Golden Rules of Carbs & Fat Loss
Episode 170 - Improve Your Carb Tolerance
Today's episode will show you how you how to increase your potential. Today. It will explain how you can crack your whole world wide open and you don't have to wait to do so.
I've had an interesting series of experiences lately that have opened my eyes to how I hold myself back in completely unnecessary ways, based on fear & assumptions.
If you want to instantly increase your possibilities & potential, don't miss today's episode!
http://primalpotential.com/311-how-to-increase-your-potential/
Ready to join the Fat Loss Fast Track?
The table story on the blog - how I made myself proud (and you can, too)
Check out the new Daily Motivations Podcast here.