In this episode we're clearing up some questions about carbs and fat loss and how you can make the best choices to support your fat loss goals.
Does tough love work? Is it what you need to start making better choices? Who should give tough love? In this episode we talk about the difference between choices & excuses and where I think tough love should come from (and who it won't work for)
As a listener request episode, we're talking about all my favorite fat loss things! My favorite fat loss foods, snacks, bars, shakes as well as books, podcasts & songs that inspire me and my favorite fat loss workouts!
Are lies about fat keeping you fat and putting your health at risk? In today's episode we get into fat facts. We discuss the myths and misconceptions about dietary fat, the truth about calories, saturated fat, cholesterol and much more. Plus, we talk about the whole food fat sources that can help you reach your goals!
In today's episode we're talking about practical strategies to create and, more importantly, achieve your own transformation. We talk about building habits, staying consistent, and navigating obstacles and roadblocks along the way.
In today's episode we're talking about how to identify if you use food in an unhealthy way. We talk about food addiction, how to do know if you might have some unhealthy coping mechanisms and, most importantly, specific implementation strategies to help you overcome these potentially dangerous behaviors.
In today's episode we break down the nitty gritty behind the science of fat loss. We look at exactly what has to happen to burn fat completely and keep it off. We talk about energy deficits, how to create the right hormonal balance, what triggers fat to be released from our fat cells, how it travels to be burned and how we can support the entire process.
It's our 50th episode! So exciting! In this episode not only am I announcing a free transformation challenge but I also go through 5 of the most common weight loss mistakes people make and how to avoid them.
In today's episode we're talking about the risks and benefits of intermittent fasting and how you can get the benefits without rules, restrictions and deprivation. We talk about the only two true options for our metabolic state and the dangers of overfeeding (both quality and quantity). We round out the episode talking about practical implementation strategies if you want to get some of the benefits of intermittent fasting without the all-or-nothing approach.
In this episode Tim Bauer and I take a dive into stoic philosophy and explore how you can make progress toward your goal no matter what obstacles life throws at you. We get really practical about how you can turn adversity into opportunity and not be thrown by even the most significant hurdles and road blocks.
In this episode we talk about the true drivers of fat loss success and when exercise should be added to the equation (and when it shouldn't be). We talk about why cardio isn't the most effective workout strategy and discuss the benefits of high intensity interval training as well as how it can be incorporated regardless of your fitness level.
So many of us fall into the trap of the "all or nothing" mindset to weight loss. We're either "on" or "off" and we can rarely sustain our progress that way. Keri and I talk about our own personal struggles with this mindset, how we work to overcome it and how we help our clients navigate the major mindset obstacles that hold them back including judging yourself for making poor choices and making excuses.
In today's episode we are talking about ketosis. We cover what it is, how it works, the major myths & misconceptions and common ways people mess it up. We go into detail on how you can find your sweet spot with the right amount of protein and carbs for your body to get in and stay in ketosis. We'll cover the advantages and disadvantages as well as the types of people who probably shouldn't try it.
We all know that setting clear goals is an important part of reaching your fat loss goals but it's not enough. You need a clear process for setting goals and you need to define the actions & procedures that will get you from point A to point B. We have to narrow our focus and harness our energy towards the achievement of ONE impactful goal.
In this episode I'm answering the question "what do you eat for fat loss" and identifying the best foods for fat loss. We talk about meal ideas, recipes and how to adjust your meals to combat hunger, cravings and low energy.
In this episode we're talking about what omega 3 fatty acids are, which types of omega 3 improve our health and which ones don't really move the needle. We go into the right and wrong types of foods for omega 3s and practical implementation strategies for really getting the true benefits from these powerful fatty acids! It is important to understand the truth about omega 3s, especially the fact that vegetarian sources of omega 3 do not deliver the health benefits we need. So many myths, so little time! Have questions about supplements? We're talking about those, too! I'll give you specific things to look for when buying an omega 3 supplement.
We have a special guest on the podcast today! "Tinier Tim" Bauer is sharing his incredible 225 lb weight loss story. That's right - after yo-yo dieting for most of his life he topped the scales at 440 lbs. For years, he tried to lose weight for other people - women, his kids, but it wasn't until he decided HE deserved it wanted more for his life that he was able to commit to a new lifestyle. Absolutely everyone will be inspired by his transformation!
One thing I have all of my clients do is keep a food & activity journal. If friends email me for help accelerating their fat loss I insist they do it too. I get so many emails from listeners asking advice but not having any context of how they normally eat that I’m now doing fat loss consultations based on a 10-day food journal. And almost without fail, I am seeing the SAME thing in these food journals and it horrifies me.
It breaks my heart and it cuts like a knife EVERY time I see it. I see it every single day.
What is it? It’s not oreos or frankenfoods – it is the INTENSLEY negative emotion, guilt, regret & shame associated with food. I sat down with a friend a few weeks ago after reviewing her 10 day food journal and I said, “listen – this amount of beating yourself up, feeling guilty, shame – that intensity of negative emotion is reserved for killing kittens or hitting an old lady with your car – This intensity of emotion has no place being associated with food of all things!” Good grief, I don’t care if you ate 7 pizzas and 14 pints of ice cream! It’s just food! Hear me! It is just food!!!!
In this episode we're talking about calories. Is there a magic number you should shoot for? How many calories should you be eating for fat loss? Are all calories created equal? How Can you know if you've created enough of a calorie deficit to see results? http://primalpotential.com/calories
What is gluten, how does it impact health, weight loss and fat loss? What foods contain gluten and how can you go about removing gluten? What risks does gluten pose to health & weight loss and what we should do about it!
There's a reason you aren't getting the weight loss or fat loss results you want. You're doing the wrong things and you're wasting your time, energy and effort. There's a better way. This episode talks about how you can spend less time, energy, effort and money while generating significantly more results and, most importantly, getting results that will last.
Change is easier said than done. We can talk for years about what to eat, what not eat and why but at the end of the day it comes down to behavior change. THAT is the key to lasting body change and fat loss and it is also where most people fall short. They get stuck in the rut of their old, unhealthy habits. But in today's episode we are going to change that. We are going establish how you can identify unhealthy habits, study them and them overcome them. Click play below to learn how to hack your habits for lasting fat loss.
In this episode we're look at the good, bad, healthy, and dangerous of dairy. We're diving deep into the pros and cons of dairy consumption. It is important to understand that certain forms of dairy carry significant risks while others can potentially deliver health benefits. Ultimately, everyone responds differently and we talk about how you can assess your own tolerance of various types of dairy products.
Excuses. We all have them. But are they real? There is a difference between the reality of your circumstances and an excuse. Often times, people allow excuses to make them feel like they don't have control over their choices. The reality is that no matter your outside circumstances, you always have a choice. In this episode we talk about choices and excuses and how you can take control of your choices regardless of your circumstances.
In today's episode we're talking a look at artificial sweeteners. More specifically, we're looking at non-nutritive sweeteners along the artificial spectrum like saccharine, aspartame, sucralose, sugar alcohols and stevia. We'll talk about what they are, the science in support of and against them, if and how they impact our fat loss hormones, their impact on hunger and cravings and I'll share my personal perspective. Definitely an episode to check out!