I think that most of us, weight problem or no weight problem, are overfed and undernourished. We focus on foods that deliver an imbalance of energy & nutrition. We get plenty of energy in the form of calories but we starve our bodies of the nutrients they need for both proper & optimal function.
Specifically, in this overfed and undernourished 2 part series, I want to talk about 5 nutrients I feel most of us aren't getting enough of. I'll dive into why they're important and how we can get more.
Did you miss part 1? No worries - you can listen to it here.
http://primalpotential.com/overfed-and-undernourished-part-2/
I think that most of us, weight problem or no weight problem, are overfed and undernourished. We focus on foods that deliver an imbalance of energy & nutrition. We get plenty of energy in the form of calories but we starve our bodies of the nutrients they need for both proper & optimal function.
Specifically, in this overfed and undernourished 2 part series, I want to talk about 5 nutrients I feel most of us aren't getting enough of. I'll dive into why they're important and how we can get more.
http://primalpotential.com/overfed-and-undernourished-part-1/
We have an unfortunate tendency to rely on processed foods that deliver energy without nutrition (or with little nutrition). This leads to "malnutrition of affluence" or a situation of being overfed and undernourished.
We simply aren't giving our bodies the raw materials they need to function optimally. This leads to:
Instead of looking at health & weight loss through the lens of restriction and deprivation, I'd encourage everyone to focus on equipping your body to function optimally so it creates a state of leanness, energy and vitality. When making food choices, ask yourself:
In this series, I want to focus on 5 things I feel we need more of. In part one, I'll be focusing on essential fatty acids & vitamin D.
In today's episode I'll focus on essential fatty acids and:
Related to vitamin D, this episode addresses:
In the next episode of this series we'll tackle
We need to have a little chat about starting strong versus staying strong.
I've been getting a lot of emails lately from people saying that they need a fresh start, the new to begin again, they need a clean slate. Do you need to reset? Does that make sense? Or might that be the exact reason you're not seeing the progress you want?
I actually think that the resets, fresh starts and do-overs are actually in the way of progress and today I want to tell you why.
http://primalpotential.com/starting-strong-versus-staying-strong/
I was recently inspired by a Motley Fool article on successful investing that talked about the importance of mindset. I immediately knew that these principles were intimately related to success in all arenas of life, including weight loss. Today I'll share 7 ways to avoid failure based on success strategies that have the power to transform absolutely any area of your life.
I've talked before about the link between financial transformations & physical transformation and today I'm going to take that a step further. Don't miss the full episode!
Dairy is a highly debated topic, especially as it relates to weight loss within the Paleo, Primal and whole foods communities. Does dairy slow weight loss? Is it fat loss friendly? Does it increase blood sugar? Does it influence insulin, the master fat loss hormone? Some of the answers might surprise you and we're going to answer all your questions & then some in today's episode!
In today's episode, I'll be going through the following 10 statements in more detail. Don't miss the full episode!
If you are concerned about calcium intake, consider these non-dairy options which are good sources of calcium:
Most of the people I talk to feel overwhelmed. They want to take control of their health & their habits but they're overwhelmed by life. They're taking care of family, working, maintaining their home. It's a lot.
That's what this episode is for. I want to help you understand how to reduce stress and get more results by simplifying your environment, your mind & your life.
I've created a free guide for you so you can take the concepts in this episode and implement them into your life. Visit the show notes page for this episode or go to PrimalPotential.com/simplify to get your free guide! But definitely make sure to listen to the entire episode! I know it will be incredibly helpful for those of you who feel stressed, overwhelmed & life you just don't have enough time or bandwidth to achieve your goals.
http://primalpotential.com/how-to-reduce-stress-get-more-results-through-simplification/
Simplification isn't just about your schedule or your thoughts. We can simplify many areas of our lives as we consider how to reduce stress & accelerate progress towards our goals.
It's easier to keep up than it is to catch up - stay on top of recurring tasks if you can't eliminate or outsource them
Understand & respect Parkinson's Law - tasks will expand to fill up the time you allot to them. This is where they phrase "If you wait until the last minute it only takes a minute" comes from. Assign a fixed amount of time to complete a task and then focus exclusively on that task for the pre-determined interval
The simplification guide will help you simplify each of the following categories with dozens of suggestions for how to reduce stress by making changes in each of these areas
Today's motivational minisode is not my own. This perfect minisode shares the perspective & beautiful thoughts of one of the women I'm lucky enough to work with.
I think it's a wonderful thing when we can learn how people overcome their personal barriers and implement powerful behavior changes. She has done that, is doing that and today we're going to hear some of her thoughts.
http://primalpotential.com/motivational-minisode-a-clients-perspective-on-achieving-your-goals/
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 the second, we covered everything you need to know about carbs & fat loss. Then we tackled protein & highlighted the ways that protein intake increases satiety & supports fat burning but also established how too much protein inhibits fat loss. In part 4 we looked at dietary fat & how eating more fat might help accelerate fat burning! In part 5, I talked about what makes fitness efficient & effective for fat loss (and what doesn't).
To get caught up, check out part 1, part 2, part 3, part 4 and part 5.
In today's episode I'm answering your questions on all 5 parts of this fat loss basics series.
Here are the questions I'm answering in this episode:
http://primalpotential.com/ep-126-fat-loss-basics-part-6-your-questions
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 the second, we covered everything you need to know about carbs & fat loss. Then we tackled protein & highlighted the ways that protein intake increases satiety & supports fat burning but also established how too much protein inhibits fat loss. In part 4 we looked at dietary fat & how eating more fat might help accelerate fat burning!
To get caught up, check out part 1, part 2, part 3 and part 4.
In today's episode we're diving into exercise & fitness for fat loss:
Should you be working out?
Can you burn fat without working out?
What types of workouts make you eat more?
What are the best types of workouts for fat loss?
How much & how often should I workout?
Should I lift weights?
How does leisure walking support fat loss?
http://primalpotential.com/fat-loss-basics-part-5-exercise-movement
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 the second, we covered everything you need to know about carbs & fat loss. Then we tackled protein & highlighted the ways that protein intake increases satiety & supports fat burning but also established how too much protein inhibits fat loss. In this episode, we're diving into dietary fat & how eating more fat might help accelerate fat burning!
To get caught up, check out part 1, part 2 and part 3.
In today's episode we're taking a look at how & why dietary fat supports fat loss:
http://primalpotential.com/fat-loss-basics-part-4-dietary-fat/
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 the second, we covered everything you need to know about carbs & fat loss.
To get caught up, check out part 1 and part 2.
In today's episode we're taking a deep dive into protein for fat loss including:
I love sharing this kind of information with you & I'd love to stay more connected & keep you informed, encouraged & motivated through my VIP email list.
http://primalpotential.com/protein-for-fat-loss/
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:
http://primalpotential.com/fat-loss-basics-carbohydrates/
The Golden Rules of Carbs & Fat Loss
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: