On June 3rd, 2016, Muhammad Ali died. There's no question that Ali was a relentless fighter both in and out of the ring.
One of my favorite things to do is learn from people around me, dead or alive. When I heard that Ali had passed, I knew I wanted to see what lessons I could learn from his life. I knew there was something I could find that would make my journey more significant. I was right.
Today, I'm sharing those lessons from Muhammad Ali, through my life. I believe that his wisdom and his fights can help us in the fights of our lives, whether that's health, fitness, fat loss, finances, relationships, careers or anything in between!
In this episode I'll share what some of Ali's quotes mean to me & how they've influenced my perspective.
Hi. It's me. I have to tell you something. Your excuses aren't valid.
I know you think they are.
They aren't.
I've heard them all, I've used them all and I understand them. But...
I want more for you. I know you want more for you, too. So, today I'm breaking down three of the most common excuses I hear related to why you can't do the work or why you can't get results and flipping the script.
I don't do this because I'm harsh or mean, I do this because the only way to change is to change.
If you change your mind, you can transform your life.
If you aren't willing to change your mind, you probably won't change anything.
So, your excuses aren't valid. I love you but they're not.
Take a listen to the full episode so I can explain why.
Do you ever find yourself Googling, "How much protein do I need?" or "How much protein should you eat for weight loss"?
I tried it. I got nearly 16 million results in about a half a second.
You know what would happen if I sifted through those "answers"?
I'd end up confused, conflicted & frustrated.
You know what wouldn't happen?
I wouldn't find the answer based on my body and my goals.
The only place that answer can from from is me.
The only place your answer can come from is you.
In today's episode, I'm going to help you understand how you can find your answer.
http://primalpotential.com/186-how-much-protein-do-you-need/
Understand that there is no magic number or perfect formula that will tell you how much protein you need.
The way to find out if you're eating too much, not enough or the right amount is by listening to your body & monitoring your results.
A great way to tell that you're getting the right amount of protein is when:
In almost all cases, you do not need to supplement to meet your protein needs. You can easily meet and even exceed your protein needs with whole foods.
Individuals will have higher protein needs when they are:
In general, you want to shoot to include protein at your meals and snacks. If you're consuming a traditional diet of 3 meals and 2 snacks, you want to incorporate a serving of protein with all your meals and at least one of your snacks.
If you're consuming fewer, larger meals, you can lean more towards a couple servings of protein with each meal. Remember, however, that these are guidelines for a starting point. Adjust based on your progress towards your goal and how you feel.
A serving of protein is 3-4 ounces of meat/fish, a couple of eggs or approximately 1 cup of greek yogurt.
Any stress eaters out there? I know I was! Today I want to share with you not just 5 reasons to stop stress eating but also practical strategies to help you get from your current stress response to a healthier, more productive stress response.
I used to put my goals & my health on hold in response to stress all the time. Unfortunately, while most stressors themselves aren't permanent fixtures in our lives, stress is. Our ability to reach our goals and maintain our results depends largely on our ability to respond to stress in a productive way.
That's what today is all about. Definitely tune into the episode to hear these 5 reasons to stop stress eating but also to learn practical strategies for doing the work.
http://primalpotential.com/185-stop-stress-eating/
- In response to stress, you need to choose something that makes you feel better, not worse.
When we overeat in response to stress, we often end up feeling worse and less in control than we felt prior to overeating.- You don't want to compound a negative hormonal effect
- You have a unique opportunity to create positive emotion (or even joy!)
- You need to choose a response that restores or generates energy instead of one that depletes energy
- How you always respond is how you'll always respond.
Ok guys, let me shoot straight for a second: if you feel like fat loss is miserable and you’re missing out, you’re not doing it right. Seriously. I get it, because I’ve lived it and coached hundreds through it. You’re not alone, but we’ve gotta square this away for you. If fat loss is hard, something needs to change.
Either your perspective needs work or your strategy has to change. Or both. Probably both.
In today’s episode I’m bringing forth an uncomfortable truth: fat loss shouldn’t be hard. That doesn’t mean it’s easy, but if it’s miserable and you hate it and you are always focused on deprivation, you’re just not doing it right.
Let’s launch into the episode and talk about how to make fat loss easy.
http://primalpotential.com/184-fat-loss-is-hard/
If you feel like fat loss is hard, it's very likely that you're messing up 2 things.
You’ll definitely want to listen to the full episode to understand the way I identify these common mistakes that make fat loss way harder than it needs to be, if not impossible.
I spot it quickly when I get emails that say things like,
I made great choices Monday through Friday, but when the weekends come, I totally blow it every time and undo my progress from the week.
If I eat really clean, I feel like I’m missing out and end up binging.
Here’s the reality:
If the foods you’re eating make you feel deprived and like you’re missing out, you’re not eating the right foods for you.
We’re not going to do things we don’t want to do or don’t enjoy, not over the long haul, anyway.
My primary food rule is to eat foods you love that love you back. No one can define these foods for you with a meal plan or food list. You have to identify what you enjoy, look forward to eating and feel great about during and afterwards.
Some of the fat loss friendly foods I love and look forward to eating are bunless burgers (especially with bacon!), sashimi, Brussels sprouts and avocado. There are more but that’s not the point. You have to find what these are.
For a sustainable lifestyle change, you have not just like the food you eat, but enjoy & look forward to it.
The second issue is perspective.
Describing is prescribing, my friends, and when you argue for your limitations, guess what? You get to keep them. You’re making a case for them so they’re there to stay.
If you decide & prescribe that you make great choices all week & blow it on the weekend, guess what? You’re right! You’ve decided for it. You’ve argued for it. You’re defending that behavior with your words and your thoughts and your choices.
Same thing if you argue that you can’t eat too clean or you’ll rebel and go off the rails.
Oh yeah? Ok. If you say so.
That’s a choice. You could change your perspective. You could decide that the cleaner you eat and the more consistent you are, the better you feel and the better you look. It increases your energy and your motivation and creates a cycle of accelerated returns. You know what? That’s probably more true than the limiting belief you’ve been arguing for but you haven’t taken the time to prove yourself wrong!
Your perspective is a choice. It’s not always easy to change but it is always worth it.
If you feel like you need help with the “how” of changing perspective, I’d recommend you check out Breaking Barriers. You can watch a presentation about it or get your questions answered. Your choice, just wanted you to know that there’s a resource for you if you’re serious about change.
On today's episode I'm taking you inside my mind and sharing some of my own personal success & mental toughness mantras. I'm not even remotely a "woo woo" kind of girl, but I find that without these mantras & affirmations, I'm much more likely to get distracted, emotional or frustrated and then lose my momentum & motivation. No bueno. Been there, done that.
I want to set myself up for success, limit ebbs & flows of motivation and continuously be focused on my goals. These mental toughness mantras are a huge part of how I do that. So, I'm sharing a few of my most-high impact mantras and how they keep me focused, redirect my attention and help me crush my goals.
I'd love for you to share some of your mental toughness mantras with me!
http://primalpotential.com/183-mental-toughness-mantras/
Resist the temptation of your comfort zone
Little hinges swing big doors
Rule over yourself
Self-control & resistance to distractions
I can do hard things
Do it anyway
There are so many awesome questions out there about animal products, fat loss and health. Questions about whether or not eating animal products is healthy, how important it is to make organic choices and if we'd be better off without the animal fats and proteins.
We're going to tackle those questions today and I'm providing you with a free meat buying guide. Well, it's a little more than that. It's a general guide to buying animal products - fish, poultry, meat and dairy.
In today's episode we'll be talking about what has been omitted from most conversations about animal products and that is quality.
Studies looking at health profiles and animal product consumption avoid looking at the quality of the animals consumed.
We won't make that mistake. We are what we eat, but we're also what we eat eats, therefore, quality absolutely matters.
http://primalpotential.com/182-meat-buying-guide/
We absolutely must consider what what we're eating is eating.
Are the animal products you're consuming coming from grain fed animals?
These animals will be much higher in pro-inflammatory omega 6 fatty acids and much lower in anti-inflammatory omega 3 fatty acids.
Grain fed animals also have higher levels of insulin, cortisol, herbicides, pesticides and other toxins.
These toxins are stored in the fat tissue of the animal and they intoxicate us when we consume them. Toxic accumulation in our fat tissue impairs fat burning.
Conventionally raised animals are also polluted with antibiotics & growth hormones. These antibiotics and growth hormones are present when we consume meat and other products from these animals.
Be ware of marketing catch phrases that mean nothing including:
When buying fish, look for wild-caught fish.
When buying beef, pork or poultry, look for:
If you're consuming products from conventionally raised animals,
We aren't getting enough sleep. We wear our fatigue (and talk about it) like it is a badge of honor. It's not. You're not tough. You're not hardcore. You're damaging your long-term health and dramatically impeding your fat loss.
If you haven't guessed, we're talking about sleep, hormones and fat loss on today's episode.
The average American is only getting 5-7 hours of sleep each night. That doesn't make a warrior, it makes a hormonally imbalanced, hungry person prone to fat storage, muscle loss and disease.
I hope that late-night TV is worth it!
Seriously though - this is really important stuff. Sleep deprivation, even moderate sleep deprivation over just a few short days impacts your hormones, impairs your metabolism, increases your appetite and changes the way the food you eat is metabolized.
In today's episode I'll be talking about 3 of the significant fat loss related changes initiated by mild sleep deprivation.
http://primalpotential.com/181-sleep-hormones-fat-loss
Today we're diving into the nitty gritty of how sleep deprivation impacts your hormones and fat loss.
Guys: Every choice is a chance. You aren't stuck. You can't be stuck. Stop telling yourself that you're stuck or that you aren't motivated. Every single moment is a new chance, a new opportunity and a blank slate.
In today's motivational minisode, I'm providing you with an attitude adjustment and a powerful perspective shift.
Stop focusing on everything you've done "wrong" and on all the chances you've missed. Who cares? It's done. This next choice right in front of you is your next chance.
Let's snap ourselves out of the powerless funk and start getting results by taking control of each choice as it arises.
If you've listened to much of the Primal Potential podcast, you understand that fat loss is very much about hormones. There are 3 hormones in particular that we can consider "the fat loss hormones". If we understand how they work and what specific choices we can make to make sure these fat loss hormones are working our favor, we're well on our way to our best health & the achievement of our goals.
We'll be talking a lot more about hormones in the next few weeks but for today I want to begin with an overview of these 3 powerhouse fat loss hormones: cortisol, leptin & insulin.
http://primalpotential.com/179-fat-loss-hormones/
Leptin - leptin is a hormone produced by your fat cells that acts as a messenger between your body fat and your brain. When working properly, leptin works with your brain to regulate your appetite. As your body fat increases, leptin production increases and tells your body to increase metabolism and decrease appetite. As body fat decreases, leptin secretion decreases so the brain triggers an increase in appetite and decrease in metabolism. Unfortunately, leptin can quickly become disregulated with both crash dieting and weight gain, causing leptin resistance and impairing the brain's ability to receive signals from leptin.
Cortisol - cortisol is a stress hormone released by the adrenal glands in response to physical, emotional or mental stress. Cortisol's job is to prepare your body for the fight-or-flight emergency response. One of the ways it prepares your body is by making sure there is plenty of sugar (glucose) in your blood stream so you're able to escape from the threat. Unfortunately, in this day & age, the threat is often a traffic jam, losing your keys or a fight with your spouse and no escape is necessary. Sure, you might see that as a good thing, but it means you're left with unneeded sugar in your blood stream that has to be stored. Many people get frustrated with lack of fat loss results despite eating clean & managing blood sugar. They tend to overlook the stress effect. Cortisol will break down muscle glycogen or muscle tissue to provide sugar for the blood, regardless of your diet. Because of this, stress management is a critical part of fat loss.
Insulin - I'll join the ranks of those who refer to insulin as the master fat loss hormone. It's critically important. You can listen to an episode all about insulin here. The point of today's episode is to show you that caring for your carb strategy isn't enough if you want to achieve your health & fat loss potential. You can mess with insulin if you aren't caring for cortisol, which is where most people pay little to no attention. Insulin is secreted by the pancreas in response to elevated blood sugar. Insulin's job is to usher the blood sugar out of the blood to either provide immediate fuel for cells or to be stored for later use. The presence of insulin puts the body in storage mode. Because cortisol can increase blood sugar independent of diet, managing insulin is about both diet & lifestyle.
Definitely listen to the full episode for a conversation about what we can do, from a diet & lifestyle perspective, to help these hormones work in our favor! There's a lot we can do!
Success in any endeavor, as Tony Robbins says, is 80% psychology and 20% mechanics. Unfortunately, most of us spend the majority of our focus on the mechanics and very little on mindset.
In today's episode I want to introduce you to the triple threat of success: right strategy, right mindset and right effort.
I know, that begs the question: what in the world is the right strategy? There's so much conflicting information out there! We're going to get into how you can identify YOUR right strategy - not mine, not anyone else's, just yours.
http://primalpotential.com/178-triple-threat-right-strategy-right-mindset-right-effort/
Let's talk travel and weight loss today, okay? It's a busy season of travel for me and on today's show I want to share with you some of my most effective strategies for traveling without disregarding my goals. In fact, these travel strategies help me make progress towards my goals no matter where I am!
If you have travel coming up and you're feeling anxious about it, I totally understand and I hope you'll listen to this episode in full!
http://primalpotential.com/177-travel-and-weight-loss/
In today's episode I'm diving deep into several strategies that will help you transform your experience of travel and boost your confidence that you can lose weight no matter where you are or what is going on around you.
CREATE STRUCTURE
Yes, there's a lot you can't control when you're on the road and away from your normal surroundings. However, that doesn't mean you need to surrender all your control. What elements of your normal routine can you maintain?
Personally, I maintain my morning routine whenever I can. I get up early, I work for a few hours, workout and have a fat loss friendly breakfast. This helps me begin the day feeling energized, positive, focused and productive.
Maybe it's important for you to maintain your bedtime, or to ensure you always drink enough water or get in a leisure walk.
Either way, look for ways to create structure regardless of where you are and what is going on.
REFRAME INDULGENCES
To me, indulgences were always things like cookies, ice cream, cupcakes and alcohol. But, I want to challenge you to think about what it means to indulge. I think it means to have something special that represents a rare treat. With that definition, it doesn't have to be something misaligned with my goals.
An indulgence can be something that is special & rare but doesn't have to be something that makes you feel full, heavy, or guilty afterwards.
I seek out indulgences that feel really special but make me feel amazing both while I eat it and after. On this particular trip, those were things like octopus carpaccio, snapper ceviche and table side guacamole.
THINK ABOUT VOLUME
Food does not taste better the more of it you eat. In fact, it's kind of the opposite. The first few bites are always the best, and we pay less attention as we continue to eat. For that reason, more isn't better. More is usually less satisfying.
Pay attention as you eat. Are you savoring every bite or are you just going through the motions.
Is the current bite as good as the first? If not, let it go. Move on.
NO EXCUSES NECESSARY
Sure, there are lots of excuses you could make when you're traveling, but you don't have to make them or accept them. You don't have a kitchen. You don't have your normal gym. Your preferred food choices aren't available. Great. Who cares?
What CAN you do? What is within your power? What will you do?
I just returned from speaking on Jimmy Moore's Low Carb Cruise about overcoming emotional eating & self-limiting beliefs. I shared with his audience that all the strategies in the world won't help if you don't get out of your own way & do the work consistently.
Though I think strategy matters, most people fail to implement because of their mindset & beliefs, not because of the nuts & bolts of "how" to lose weight.
In today's podcast, I'm going to share with you the presentation I gave on the Low Carb Cruise about strategies to help you avoid self-sabotage & accelerate progress towards your goals.
http://primalpotential.com/176-avoid-self-sabotage
There are 3 primary barriers to progress that I talk about in today's episode:
To overcome these barriers and avoid self-sabotage, you need to make sure to:
I share specific mantras, perspectives and mindset shifts to help you implement these strategies and stay out of your own way! Don't miss the full episode!
In today's episode we're breaking down some recent research about rebound weight gain & the impact of rapid weight loss on hormones & metabolism, courtesy of the popular television show, The Biggest Loser.
This article has spread like wildfire, summarizing a study that followed 14 former Biggest Loser contestants over 6 years, documenting their weight gain & metabolic/hormonal challenges.
Many people read this article and panicked, which is why I'm doing this episode. They feel like the article suggests that weight loss is hopeless and your body will fight back to get to it's original weight.
They feel like the article suggests you can't lose weight without wrecking your metabolism. That's just not true. Take a listen to the full episode to get the facts without the media hype!
Let's talk hunger, shall we? It's one of those things that for some unknown reason, we kinda fear. Not anymore. Not after today. Today is all about hacking hunger and improving your response to hunger to increase your peace of mind and accelerate your results.
Have you ever felt like you need to keep snacks around "just in case" you get hungry?
Have you ever told yourself that you can't get too hungry or you'll go off the rails?
I know I have!
In today's episode we're talking about improving our response to hunger so we can understand it & embrace it without panicking or reactive decision making.
http://primalpotential.com/174-hacking-hunger-5-ways-to-improve-your-response/
Today I've got another motivational minisode for you! It's time to take it to the next level. We need to get out of our way, we need to stop making excuses, stop looking for exceptions, stop focusing on all the mistakes and missed opportunities in the past.
What would happen if you brought your level 10 effort to each day for the next 30 days?
Where would be? What would you achieve? How much momentum would you create?
It's a great thought, right?
So do it. Start now. There's no need for more waiting or wishing.
Need a kick in the pants? Listen to today's episode!
The vast majority of conversations about weight loss are about diet & exercise. I get it. Makes sense.
But here's the problem: the real problem, for most people, isn't about food.
It's not. I know, I didn't believe it either, for most of my life.
Doesn't make it not true.
In today's episode I'm explaining that most people overeat, binge or lack moderation & self-control because of some other issue not related to food.
Overeating & weight gain are merely symptoms of a different problem.
We keep eating because the food doesn't meet the true need we have.
Please, don't miss today's episode.
http://primalpotential.com/172-people-arent-saying-weight-loss
When trying to lose weight, most people focus on just that – weight. The number on the scale. Not only do I think tends to backfire for most people, it’s also an accurate representation of what we’re really after (fat loss) and it often prevents us from focusing on all the other wins – non scale victories we have every day and typically overlook.
In today’s episode I’ll certainly share my thoughts on effective and ineffective ways to measure fat loss and overall progress, but I want to focus on non scale victories.
We’ll talk about which, if any, you should begin to measure (and how) as well as the tremendous benefit they have in your journey.
Here’s my 10,000 ft view of non-scale victories: they are one of the most powerful ways to overcome all-or-nothing thinking.
You definitely want to listen to this episode if you struggle with the scale or with all-or-nothing thinking about weight loss.
http://primalpotential.com/171-non-scale-victories-you-should-measure/
When we fall into the trap of all-or-nothing thinking, we fixate on something that we aren’t proud of, a choice that was less than perfect, and, due to our imperfection, we count the day as wasted. Next thing we know, one average choice has triggered 10 awful choices.
At the root of all-or-nothing thinking is a focus on what wasn’t perfect or ideal. This is the absolute opposite of non scale victories.
When we practice monitoring & celebrating non scale victories, we’re focusing on what is going right. We’re looking for progress beyond the scale and we’re focusing on the improvements in mindset, moderation, health, energy, fitness and anything in between.
Naturally, we focus less on what wasn’t right and more on what was right.
Plus, we begin to prove to ourselves that progress doesn’t require perfect and we clearly see that all-or-nothing thinking is counter productive.
There are all kinds of non-scale victories. In today’s episode I’m talking about many different categories of non-scale victories and how you can measure them.
Health (blood sugar, hemoglobin A1C, cholesterol, triglycerides, migraines, etc)
Hormonal biofeedback (sleep, energy, cravings, hunger, mood, menstrual cycle regularity)
Fitness (strength, endurance, consistency, speed)
Mindset (attitude, negativity, perspective, motivation, consistency, grace, patience)
Choices (frequency of binges, bouncing back more quickly)
You don’t want to miss this full episode to hear about how, why & how often you should evaluate these non-scale victories and what the focus will do for your results & your motivation.
Months ago I shared a quiz to help people identify whether or not they are "carbohydrate sensitive". The vast majority of people are. Fortunately, you can absolutely, positively improve your carbohydrate tolerance.
You are probably carb sensitive if you're one of those people who feels like you gain weight at the mere sight of carbs. Or if you struggle with cravings & weight loss seems SO hard.
Many people feel like being carb intolerant or highly carb sensitive is just their lot in life but it doesn't have to be.
In today's episode I will introduce you to 3 specific strategies you can begin to implement today to improve your carbohydrate tolerance.
When you improve your carbohydrate tolerance, fat loss becomes easier, energy increases, cravings decrease, health improves and so much more!
http://primalpotential.com/170-improve-your-carbohydrate-tolerance/
In today's episode I'm taking a deep dive into food, exercise & lifestyle strategies that will improve your carbohydrate tolerance, improve your insulin sensitivity and make weight loss much easier.
The three strategies include:
When it comes to achieving these goals of accelerating fat loss & increasing energy while decreasing cravings, we have to understand the role of muscle tissue in carb metabolism and insulin sensitivity.
There are 2 primary issues at play.
We need our muscle tissue to be more responsive to insulin. We can make this happen.
This responsiveness is related, in part, to glucose transporters. They live in our muscle tissue and are the doorways through which glucose enters the muscle tissue.
When we have more glucose transporters, our muscle tissue is more responsive and efficient to glucose.
In some people, there just aren’t that many doorways. They also might not be very responsive. The factors we need to consider are: how many are there & how responsive are they?
When the glucose transporters (doorways) aren’t responsive or there aren’t that many of them, it’s like a pile-up outside the door.
That results in blood sugar & insulin staying elevated for longer which impairs fat loss.
Imagine you have a people trying to get into a building. What are the factors in making sure that the people get in quickly?
Your glucose transporters are the same way.
Do you want a huge traffic jam of sugar, hanging out in the blood, keeping insulin elevated while waiting to get into the muscle tissue? No! You want to clear it fast.
Your ability to do so depends on:
Today's episode explains how you can control #1 while improving #s 2 and 3!
Today is a minisode to help you shift from a focus on all the things beyond your control to all the things squarely within your control.
We're talking about the difference between having an internal locus of control & an external locus of control.
Essentially, when we focus on things we don't control like the actions of our family or the things we've done in the past, we automatically feel less in control of our choices and more frustrated.
When we acknowledge all those things beyond our control but redirect our focus to all that is within our control, we accelerate our progress while dramatically improving our attitude & confidence.
There is ALWAYS something within your control. In today's minisode I'll show you how to redirect some of the most common frustrations to an effective & simple internal locus of control.
http://primalpotential.com/169-internal-locus-of-control-and-weight-loss
I talk on almost every episode about how important it is to write down what you eat & how it makes you feel. It's not at all about calorie or macro counting but bringing mindfulness to your food choices & your body.
There are no more excuses! I've created a free food journal food you & we are going to kick off a 31-day journaling challenge for the month of May!
That's right. I'll give you a free food journal and you'll commit to writing down everything you eat and how it makes you feel for 31 days. Deal?
Not sold yet? That's ok. In today's episode I'm talking about the objections to journaling and the primary benefits (which might change your mind!)
To get your free food journal, click the link below or (if you're in the US) text the word tracking to the number 33-444
After a recent episode on the stress response triggered by caffeine, I received a number of emails about cortisol, adrenal fatigue and if the stress in our lives contributes to weight gain or trouble losing weight.
Today we're going to answer the questions.
The short answer is this: Yes, the stress you create is keeping you fat and much of the stress we experience is stress we manufacture.
We'll talk about adrenal fatigue, chronic stress & what you can do about it.
http://primalpotential.com/167-stress-create-keeping-fat/
We need to have a better understanding of what triggers a stress response. We tend to think about stress as emotional stress but it's far more than that.
Much of the stress in our lives is stress we manufacture:
Stress can be caused by thoughts, emotions, injury, illness, exercise, food, fatigue & much more.
When your stress response is on overdrive it can lead to:
Your adrenal glands, though small, are a significant part of your health, happiness & ability to burn fat. You've got two of them and each one sits on top of your kidney, like a cap.
In response to stress of any kind, your brain instructs the adrenal glands to produce & secrete stress hormones like adrenaline and cortisol.
Think about it like a fire alarm. The first time you pull the alarm, you react! The fire department reacts. The alarm stands out and an appropriate response ensues.
But what happens if that alarm goes off every single day? Or worse, if it is constantly sounding?
You don't react to it the same way, the fire department certainly doesn't either and eventually the batteries will die.
When we have constant stressors triggering the alarms in our bodies, these adrenal glands wear out. They get tired. They're constantly pumping out stress hormones. They're both exhausted and less effective.
This means that not only are you feeling constantly exhausted and on edge, your body is unable to respond to true issues like injury & illness.
It creates systemic hormonal chaos and is a strong precursor to injury, disease and depression.
Adrenal fatigue is absolutely something you can improve. Even if you aren't struggling with full-blown adrenal fatigue, you can benefit from minimizing stress and improving your response to stressful things.
It's our 3rd Primal Potential book club episode! Today I'll be sharing the incredible lessons I've learned from the book The Power of Concentration by Theron Q. Dumont.
Sure, it's a book about concentration, not a book about health or fat loss, but I'm telling you right now: if you harness the power of concentration for weight loss, you will dramatically improve your results.
A couple episodes ago I talked about a clip from the movie "Any Given Sunday" and how Al Pacino (the coach) shares with the team that games are won & lost by inches and the inches we need are all around us.
http://primalpotential.com/166-power-of-concentration-for-weight-loss/
The same is true in behavior change, fat loss and health. The inches we need are all around us and the power of concentration gives us many of those inches we need.
Listen to the full episode to learn how we can apply the power of concentration to all our weight loss, health, fitness and personal goals.
The Power of Concentration begins by talking about the power of focus. I've shared many times how I think one of the most destructive things we can do is try to achieve too many objectives at once.
This is how my simple mind thinks about it - you know that carnival game where you have a gun & a target? When you pull the trigger, the gun shoots water at the target? The more consistently you hit the center of the target with the stream of water, the faster the ballon above the target rises, driven by the concentrated force of water.
But, what would happen if you tried to hit 3 targets at once? You still only have 1 water gun & one source of water. You'd make slower progress while still exerting the same amount of effort, balloons over each target rising more slowly.
This is why we need to harness the power of concentration. As it relates to weight loss or fat loss, I believe we do this by tackling ONE behavior change at a time.
I learned a few key lessons from The Power of Concentration which I share in detail in today's episode. They include:
I share some of the ideas about how to practice concentration in ways that relate to your health & fat loss goals including breathing, focus and visualization.
You might not believe me, but I'm telling the truth when I say that there is an undeniable (and very powerful) link between your body language and weight loss. There is. I hope you'll be open minded enough to listen to today's episode in its entirety to see what I mean, why & how you can capitalize on this.
Not only does our body language influence how we feel, but it influences our hormones. For real. In this episode I will share the link between body language, weight loss and our hormone production. Specific power poses can actually reduce stress hormones in as little as two minutes!
http://primalpotential.com/165-body-language-and-weight-loss
I get a lot of questions about nuts. Everything from, "Are nuts healthy?" to "How can I stop overeating nuts?"
Let's tackle these questions and everything in between!
There is no black & white answer on the nut issue. In today's episode, as we explore the question, "Are nuts healthy?", I want to show you how to find the right answer for you & adjust your strategy based on your needs, not on universal all-or-nothing statements about nuts.
I will show the types of things you need to consider such as:
Don't miss the whole episode for the facts about nuts and their impact on your health & fat loss.