Today's episode is all about something I say often: short term strategies deliver short term results.
If you cannot maintain the strategy that delivers the results, you will not sustain the results themselves.
Any approach that requires white-knuckled willpower should be a real red flag that you might be working hard for results you won't maintain.
http://primalpotential.com/198-white-knuckles-red-flags/
How many times will you employ a short term strategy that you know you can't sustain?
There are so many problems with this approach.
The lasting is approach is the approach you enjoy and are able and willing to maintain.
If you're looking for a break, an escape or a cheat, it's not the right approach.
You're very likely focused on the wrong thing. Does your approach help you address WHY you eat, not just WHAT you eat?
Internal development precedes external improvements.
If you successfully complete your Whole30 but don't address your pattern of emotional eating, what happens the next time you get emotional?
If you do a 21 day detox but do nothing to overcome your all-or-nothing tendencies, don't you think another "nothing" cycle is coming? Then what?
Absolutely listen to the full episode to understand how you can overcome this white-knuckle-willpower approach to weight loss! It's not working!
Cheat day. Overeating. Binge eating. Call it what you want.
The bottom line is - overeating has an immediate, negative effect on your metabolism!
In today's episode, we are talking about the physical, hormonal, and metabolic impact of overeating or binge eating.
I want you to know and understand that your body does not "reset" the following day simply because it's a new day and your fat burning potential doesn't go unaffected.
http://primalpotential.com/197-overeating-metabolism/
In today's episode we're going to dive into the relationship between overeating and your metabolism. We'll get into specific impairments to your hormone balance, metabolism and fat burning potential that happen almost immediately.
We'll answer the following questions:
What are the consequences of overeating on your metabolism?
How long do the negative effects last?
Practically speaking, how can you change your habit of overeating?
What can you do before the binge?
What can you do after the binge?
My First LIVE event is Nov 3rd-5th in downtown Nashville, Tennessee.
Episode 009: Carbohydrate Spillover
Carb Strategies for Effortless Fat Loss
Golden Rules of Carbs & Fat Loss
Are you in need of a quick dose of motivation?
Listen to today's minisode to find out what it means to be awake in your dreams!
http://primalpotential.com/196-l-minisode-b…e-in-your-dreams/
Every single day is an opportunity for you to give yourself a gift that only you have the power to unwrap!
You can make the choice to shift your mindset, make better choices, do the hard work, embrace your obstacles, and work on your confidence.
In today's minisode, I share what it means to be awake in your dreams and how this mindset can help you create a powerful transformation in your life.
Just one more thing..I have some exciting news I want to share with you! I will be hosting my first LIVE Primal Potential weekend event November 3-5 in Nashville, Tennesee!
Tickets are not on sale yet but I want you to save the date!
Forget what you have heard! You can eat carbohydrates and still successfully meet your fat loss goals and maintain the results.
There are hundreds of opinions related to carbs & fat loss and it's tough to know which one is most effective. We're going to clear that up and ensure that you don't have to subscribe to models of restriction or deprivation in order to burn fat and have plenty of energy.
In today's episode, I discuss 4 smart carb strategies (aka The Golden Rules of Carbs and Fat loss) that, when implemented, will help you unlock your health and weight potential while increasing your energy, decreasing your cravings and stabilizing your hunger.
http://primalpotential.com/195-carbs-fat-loss/
Listen to the episode to hear my detailed explanation for the following:
A). Who can benefit from implementing these strategies?
B). What are carbohydrates?
C). Do the golden rules of carbs and fat loss apply to all carbohydrates or are there exceptions?
D). How do the golden rules of carbs and fat loss apply to individuals who workout?
E). What are the 4 strategies? What effect do they have on blood sugar, insulin, and cortisol levels?
You'll want to listen to the full episode to hear the explanation of the golden rules, but here's a quick overview:
In the past couple of episodes, you heard some of my Fat Loss Fast Track clients share their Primal Potential success stories.
They are all powerful stories of people actively improving their choices and moving towards their goals. If you missed them you can listen to Episode 192 here and Episode 193 here.
As one woman reflected back on her journey, she attributed her life transformation to the lessons she learned related to a few key elements: Pace, Power, Practice, Perspective, and Progress.
In today's episode, I want to talk about why it is important for you to understand and apply this structure of success (aka The 5 P's) on your own journey.
http://primalpotential.com/194-structure-of-success/
PACE
POWER
PRACTICE
PERSPECTIVE
PROGRESS
Be sure to listen to the entire episode to learn more about 'The 5 P's" and how you can apply them to your own personal journey!
Ready to hear more Primal Potential success stories? What started for most as a goal to lose fat turned into much more: transforming their entire lives.
As you may be experiencing, they had fears, doubts, perceived limitations, years of weight loss struggles, hormonal issues and many of them doubted their ability to lose weight and reach their goals.
But, as you will hear from them, they are making amazing transformations in all areas of their lives as they move towards their goals within the Fat Loss Fast Track.
http://primalpotential.com/193-more-success-stories/
Meet Sarah
Sarah is 54 years old and has struggled with weight issues her entire life. In addition, she has hormonal issues, an underactive thyroid, "fat genes", PCOS, and is pre-diabetic.
At first she was skeptical of some of the challenges within the Fat Loss Fast Track but quickly realized that it was about more than diet & exercise. She had to change her mind.
Here are some of her takeaways:
Meet Annette
In the past, Annette lost 100lbs but had regained some of the weight. This time around, she was having a hard time finding the motivation to lose the weight again.
Here is what's helping Annette get back in the game:
Meet Client "Anonymous 1"
She is 42 years old and a mom of 3 young children. She has faced a life long struggle of yo-yo dieting and self-sabotage. Her change in perspective has included the following:
Meet Client 'Anonymous 2"
For this client, the most helpful changes have not been what she eats or how she exercises but a shift in mindset.
Here are some of her game-changers:
Listen to the full episode to hear more from these women and their progress!
Just a reminder that my 12 week Summer Fat Loss Fast Track is beginning soon. There is a simple (free) pre-requisite and that’s that you attend a webinar. To sign up please click here.
Today's episode is full of inspiration and real life transformations! You are going to hear some of my Fat Loss Fast Track clients share their stories of progress, obstacles and success.
If you are a regular podcast listener, you know I share a lot about my story but, I know not all of you can relate to my story.
I want to give you the opportunity to hear some other perspectives.
My hope is that one of them is the voice that makes you feel like, "Hey - I can do this!"
My summer Fat Loss Fast Track launches in just a couple weeks. I want to give you an inside look at the kinds of experiences people are having. To learn more and grab a space in the free webinar training, click here.
So, for today I don't want you to listen to me - listen to them. Are you ready to get inspired?
http://primalpotential.com/192-success-stories/
In this episode, four of my clients will share details from their own personal journeys and what has been most impactful in helping them transform.
Meet Client "Anonymous 1"
She was victim to the negative stories she was telling herself. But, by changing her mindset she has seen results that have improved all areas of her life.
The biggest changes she's experienced include:
Meet Thulz
Thulz used to view the her life through obesity tinted glasses. She felt like a victim of herself and got stuck in the 0n-again-off-again diet cycle.
The biggest game-changers for her include:
Meet Client "Anonymous 2"
She is a mom who initially joined to lose fat and get into smaller jeans. She was hesitant to join at first because of the financial investment. She wasn't sure it would be worth it .
As you listen to her story, you will see her transformation goes way beyond her waist line and includes:
Meet Nancy
Nancy is not a woman that has had a life long struggle with her weight. She started to gain weight once she got a job and more responsibilities. She was struggling with her life in general and wasn't happy.
In addition to her physical transformation here are some of her emotional changes:
Listen to the full episode to hear these women give more in depth details about how they are losing more than weight and inches.
Just a reminder that my 12 week Summer Fat Loss Fast Track is beginning soon. There is a simple (free) pre-requisite and that’s that you attend a webinar. To sign up please click here.
I got an email the other day that I want to share with you guys. I think this email could have been written by any one of us and it represents one of the most significant issues keeping us from reaching our goals: the on-again-off-again cycle.
The beautiful woman who emailed me wants to change. She wants to be healthy. She wants to be a better example for her kids. She wants to feel better about herself.
She doesn't kinda want it. She really wants it.
But...
She consistently makes food choices that aren't doing her any favors. She overeats. She overindulges. She doubts her ability to change. She doubts that health is really achievable for her. She wants so badly to learn how to get unstuck!
Man, I completely understand these struggles and frustrations.....been there... and it's a hard place to be!
In today's podcast, we will explore a new mindset and some simple strategies that will help you break this ebb and flow cycle.
Are you ready to find out how to get unstuck and put your doubts and frustrations behind you?
http://primalpotential.com/191-how-to-get-unstuck/
How To Get Unstuck
I've faced the on-again-off-again cycle many times. It's exhausting, pure and simple!
I'll share with you parts of her email:
I found your podcast about a month ago on Spotify. I was randomly scrolling though looking for something to listen to and I found primal potential. I cant remember exactly what episode it was but I remember you were talking about not arguing for our limitations. I was hooked.
I have always been a heavy girl. I really ballooned up when I had my children. right now I am sitting at 270 I am 5’3″.
I have always tried to lose weight I will start off strong and then I will mess up and I’m like f*@k it.
I will be all gung ho to get it together and then have a bad day or week and reach for the convenience of ordering something or picking up something quick. I have to break that habit for our heath and our finances.
I want to change our lifestyle before it negatively effects our children any more than it already has.
Anyway all of this rambling is basically to ask where you think I should start. I’m tired of being fat. I’m tired of hating my body. I’m just so over it and I’m so lost on what to do. I’m convinced that I will never be healthy because I haven’t my whole life.
I’m stuck in that toxic place that is telling me it doesn’t matter how much I try I will never be able to do it and I’m over it. I want to get out of there. I want to believe in myself. I want to change my quality of life so I can enjoy it with my children!
She says she starts out all gung-ho but then falls back into old habits. Don't get me wrong- it's great to have motivation and enthusiasm but, you can be setting yourself up for failure with the pedal to the medal 0-60 approach.
You know what I mean, starting out, right out of the gate and deciding, "I'm going to eat more vegetables, drink more water, eat less sugar, workout more, sleep more, stress less, find healthy recipes, stop eating out" -- get my point?
You are likely trying to do too much, too fast and setting yourself up to feel overwhelmed and like you haven't cleared the high bar you set.
Here are the recommendations I made to this listener to help her figure out how to get unstuck.
Step 1: Don't change anything at all. For 7-14 days, just track. Write down what you eat and how it makes you feel. You need to establish your baseline. What you're doing, how it impacts your energy, where you're starting from. No pressure, just paying attention.
Step 2: Simplify. Make ONE change. Don't add more until your initial change feels effortless. In my Fat Loss Fast Track groups, we typically start with breakfast. To learn more about how to make breakfast a fat burning meal, listen to this podcast or this one.
Step 3: Change your mind. Stop arguing for your limitations and disqualifying yourself from change or growth. Remember, the past doesn't define the present or the future unless you choose to make the same choices. Each new day brings the opportunity to make a different choice.
You don't want to miss this full episode to hear about what you can do RIGHT NOW to stop the cycle and start feeling AMAZING!
I think this episode & the paradigms we'll discuss can change your life. I really do, if you'll choose to let them.
Here's the thing: life is hard. Hard things happen. Many of us choose to let these tough circumstances influence our choices. It doesn't have to be that way. In fact, if you want to live your best life, if you have to be your healthiest, happiest self, you need to change that patterned response.
In today's episode I'm going to be sharing some theories about hard things, about the challenges of life and the opportunity we have to allow those hard things to help us grow, improve and excel instead of cower, complain and withdraw.
These are choices. Welcome to the human experience - sometimes it's really challenging. How will you respond to those challenges? Will you become soft? Will you become hard? Will you develop, grow and improve?
http://primalpotential.com/190-this-can-change-your-life
In today's episode I talk about stories & situations that I believe can change your life. I believe they can help you go to the next level. I believe they can turn you from your victim & excuse mentality to your warrior and conquerer mentality.
I share a commencement address by David Foster Wallace called "This is Water" You can read the entire speech here.
I also share a fairly cliche anecdote about enduring hardships. You can read the story of the carrot, the egg and the coffee beans here.
I've been getting a lot of questions about calorie burn during workouts (as reported by cardio machines), wearable fitness trackers and the validity of target heart rate zones for fat burnings. So, of course, we're diving into those topics today.
In today's episode I'll be diving into the myths & facts about fitness trackers, heart rate zones and the accuracy of calorie counters on your workout equipment.
While folks who are working out have awesome intentions, they're often misguided based on inaccurate or incomplete information. If you are something who uses a fitness wearable, pays attention to the calorie burn on your workout equipment or monitors your heart rate, you do not want to miss this episode!
http://primalpotential.com/189-fitness-trackers-heart-rate-zones/
Lots of people use the amount of calories they think they burned during a workout to help them determine how many calories they should consume that day. In most cases, that is highly inaccurate information.
First of all, that approach assumes that the calorie in/calorie out model is the most effective or accurate model for fat loss. It's not. If you aren't sure why it's not, please go no further until you've listened to episode 062 of the Primal Potential podcast on why calorie counting is misleading.
Second of all, these calorie counting devices do not collect much of the relevant information that would allow for an accurate determination of calorie burn.
By knowing your pace on the machine and age/weight, you know a little, but not nearly enough to determine calories burned with a reasonable degree of accuracy. Among other things, they overlook:
Even the fitness trackers which obtain more information than the random machine at the gym (these trackers tend to know your gender, age, weight, height, etc) have a high degree of inaccuracy, anywhere from 10-25% . While that might not seem like a lot, if you're using these burn estimations to determine how much you should eat, being off by 10-25% can absolutely be the difference between significant fat loss and significant fat gain.
Another area of misunderstanding is around target heart rate zones. Don't miss today's episode for a full explanation of where these heart rate zones come from and how accurate they are.
In short, here's the primary issue. These heart rate charts that suggest a particular range so that you'll burn a higher percentage of fat, they're based on percentages, not absolute numbers.
Here's a brief example: let's say these heart rate charts indicate that in a lower heart rate zone, 60% of the energy you burn during the activity will be fat while in a higher heart rate zone only 40% of energy you burn will be fat.
People see that information and think, "Oh! I want to be burning 60% fat so I'm gonna hit that zone."
It begs the question: 60% of what??
Seriously. Let's say, using arbitrary numbers, that in a 20 minute workout in this lower "fat burning" zone you burn 100 calories. 60% of that is supposedly fat, which means you burned 60 calories from fat.
But, if you were working out in a higher heart rate zone you might burn 300 calories in that same 20 minutes. While only 40% of the calories burned were from fat, you still burned far more fat! In fact, you burned 120 calories from fat - twice as much fat burned in the same time, even though the percentage was lower!
Beyond that, these target heart rate zones don't take into account the "after burn", or calories burned after the workout. There is little to no after burn with lower intensity workouts. Higher intensity workouts create a significant after burn which adds to the total fat burned during the workout.
For the other major considerations related to heart rate zones and fitness tracking devices, listen to the entire episode!
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.