🔥 Brand New Fat Loss E-Book Available - Get it Here 🔥

Breaking Through Self-Sabotage, Excuses, and Inconsistency to Finally See Results

Introduction

Ever felt like you have all the information, yet you’re still not implementing? You’re not alone. I used to think more knowledge was the answer—I’d read every book, take every course, listen to every podcast, and yet… nothing changed. I stayed stuck in a cycle of inconsistency, self-doubt, and frustration. The harder I tried to find the “perfect” solution, the worse it got.

This isn’t about knowing what to do—it’s about actually doing it. Today, we’re breaking down exactly how to close the gap between knowing and doing so you can stop spinning your wheels and start seeing real results.

Which bank are you building? Are you investing in your excuses, or in your action? Let’s talk about how to make deposits into the right account.

Segment 1: The Mindset Shift You MUST Make

Your struggle isn’t about discipline or motivation—it’s about how you think.

There’s a story about a gambling man who had two dogs he raced. With startling accuracy, he could always predict which dog would win. When he retired, someone asked him how he did it.

"Oh, that’s easy. I just alternated the feedings. Whichever dog I fed would win."

We all have two “dogs” in our minds:

• One is fueled by excuses, procrastination, and self-doubt.
• The other is fueled by action, consistency, and belief in ourselves.

Which one are you feeding?

• Mind the Gap – The frustration isn’t from not knowing what to do; it’s from the gap between what you know and what you do. Every small action closes the gap.
• Why We Keep Delaying Change:
  • We say, "I’ll start tomorrow," but we’d never say that about work.
  • We treat our health like an optional hobby instead of a priority.
• Reframing Motivation:
  • Think about Deal or No Deal. Are you taking a bad deal because it’s easy?
  • Sin and Archery— missing the bullseye - the best part of this whole episode

Action Step for Listeners:

• Identify one “I’ll start tomorrow” excuse you frequently use.
• SEE THE DEAL-MAKING. Don’t take the bad deal. Make this a practice. Do the reps to get good at spotting and rejecting excuses.

Segment 2: STOP TRYING TO SCORE ON EVERY PLAY

Success isn’t a Hail Mary pass—it’s a game of inches.

Imagine if an athlete walked off the field every time they didn’t score. Ridiculous, right? But we do this in our own lives. We think if we can’t be perfect, it’s not worth trying.

But success isn’t about one big thing—it’s about small, consistent wins.

• Moneyball Mentality – Just get on base.
• Do the Small Thing When You Can’t Do the Big Thing:
  • Maybe you can’t overhaul your diet, but you can swap out the Splenda in your second coffee.
  • Maybe you can’t make 20 sales calls, but you can call two people today.
  • Maybe you don’t have an hour for the gym, but you have five minutes.

Trust isn’t built in one grand gesture. It’s built in small, consistent choices.

Action Step for Listeners:

• Write down ONE small promise you can keep every day for the next week.
• Focus on proving to yourself that you follow through, not that you’re perfect.

Segment 3: How to Break the Excuse Loop

The story you tell yourself determines your choices.

If you keep saying, "I’m too tired, too stressed, too busy," that will always be true for you. But what if you shifted to data over drama?

• Your brain defaults to excuses. The key is to shift to facts: What CAN I do today?
• The Drama-Free Re-Engagement Plan:
  • The only thing that matters is your next choice. Not the last 10. Not tomorrow. Just the next choice.
  • Ask yourself: "How can I respond to this well?"
• The 3-Minute Rule:
  • Don’t want to work out? Commit to just three minutes.
  • Don’t feel like prepping food? Just get started for three minutes.
  • Action creates momentum. Motivation follows action, not the other way around.

Action Step for Listeners:

• The next time you feel an excuse creeping in, ask yourself:
  "How can I respond to this well?"

Closing Thoughts

• Your struggle isn’t about knowing what to do—it’s about actually doing it.
• Self-sabotage often comes from identity. Become the person who follows through.
• Small steps matter. Every action you take is a deposit into your future.
• Your past failures don’t define you. Your next choice does.

If today’s episode resonated with you, I’d love to hear from you! Send me a DM or tag me on Instagram with your small daily commitment. Let’s start closing the gap together.

🔥 NEW FAT LOSS E-BOOK 🔥 Click here to get yours now! 

The Truth About Protein Powders: What to Avoid & My Favorites

Episode Overview:
Not all protein powders are created equal, and some can do more harm than good. In today’s episode, I’m diving deep into why protein matters, what to avoid in protein powders, and how to choose the best options for your health. I’ll also share my personal favorite brands (Fit20, Ballerina Farm, and FlavCity) and why I trust them. Plus, we’ll talk about how to fit in enough protein daily and what you can expect to feel when you do.

If you’ve ever wondered whether you should be using protein powder—or how to spot the junky ones—this episode is for you!

Why Protein Matters

Protein isn’t just for bodybuilders—it’s essential for everyone. It plays a huge role in:
✔️ Muscle growth & repair (even if you don’t lift weights!)
✔️ Fat loss & metabolism (higher protein = fewer cravings)
✔️ Energy levels & blood sugar stability (no more crashes!)
✔️ Hormone production & immune function
✔️ Healthier skin, hair, and nails

If you’re not eating enough protein, you might experience:
❌ Constant hunger or cravings
❌ Fatigue or sluggishness
❌ Trouble building muscle or losing fat
❌ Hair thinning, brittle nails, or dull skin
❌ Poor workout recovery

So, how much protein do you need? Most people need more than they think. In my new fat loss e-book, I break down the recommendation of 1 gram of protein per pound of lean body mass. 

What to Avoid in Protein Powders

Not all protein powders are created equal, and many on the market contain hidden sugars, artificial sweeteners, and low-quality protein sources. Here’s what to watch out for:

🚨 High Sugar Content – Some powders sneak in 10-20g of added sugar per scoop! This can spike insulin, increase cravings, and sabotage fat loss.

🚨 Artificial Sweeteners & Fillers – Sucralose, aspartame, and sugar alcohols like maltitol or sorbitol can cause bloating, cravings, and digestive distress.

🚨 Low-Quality Protein Sources – Soy protein isolate (often genetically modified), rice protein (high in heavy metals), and collagen-only powders (great for joints but not a complete protein for muscle building).

🚨 Heavy Metals & Contaminants – Some protein powders are not third-party tested and may contain lead, arsenic, or cadmium. Always check for NSF Certified, Informed Sport, or Clean Label Project Verified seals.

How to Choose a High-Quality Protein Powder

When shopping for a protein powder, look for:

✅ Minimal ingredients – Avoid long lists of unrecognizable additives.
✅ Grass-fed whey or organic plant-based protein – Better digestibility and nutrient quality.
✅ No artificial sweeteners or fillers – Monk fruit or stevia are better options.
✅ Third-party testing – To ensure purity and quality.

My Favorite Protein Powders & Why

After testing so many brands, these are my go-to protein powders:

✨ Fit20 – Grass-fed whey, no artificial junk, supports gut health. (Use code BENTON to save $10 on your first order)
✨ Ballerina Farm – Clean, high-quality ingredients, no fillers.
✨ FlavCity Protein Powder – Transparent label, great taste, no artificial additives.

These options fuel your body without unnecessary fillers—which is why they’re my top picks!

How to Fit in More Protein Daily

Even if you don’t use protein powder, here are easy ways to increase your daily protein intake:

🥚 Start your day with protein – Eggs, Greek yogurt, or a protein smoothie.
🥩 Build your meals around protein – Think chicken, fish, steak, tofu, or cottage cheese.
🥜 Smart snacking – Jerky, boiled eggs, protein bars, or nuts.
💪 Use protein powders when needed – Great for busy mornings, post-workout, or travel.

What Happens When You Start Eating Enough Protein?

When you increase your protein intake, you’ll likely notice:

✔️ More energy & stable blood sugar – No more crashes or mid-day slumps.
✔️ Fewer cravings & better appetite control – Protein keeps you fuller, longer.
✔️ Improved muscle tone & faster recovery – Especially if you strength train.
✔️ Easier fat loss & metabolism boost – Protein burns more calories during digestion.
✔️ Healthier hair, skin & nails – Stronger nails, thicker hair, and clearer skin.
✔️ Better sleep & mood stability – Protein helps produce serotonin & dopamine.

Final Thoughts

If you take one thing from this episode, let it be this: not all protein powders are created equal. Look at the ingredients, choose wisely, and prioritize real food sources first.

If you’re using a protein powder, check your labels today—is it filled with sugar, artificial sweeteners, or low-quality protein? If so, it might be time for an upgrade!

I’d love to hear your thoughts! Do you have a favorite clean protein powder? Have you noticed changes in your body when increasing protein intake? Let’s chat!

Resources & Links

👉 Want more support? Check out my resources here.

🔥 NEW FAT LOSS E-BOOK 🔥 Click here to get yours now! 
👉 Try my favorite protein powders: Amare Fit20, Ballerina Farm, and FlavCity.
👉 Let’s connect! Follow me on Instagram and on my new YouTube Channel

The Inflammatory Reset: My Experience Following the Protocol

It’s been a while since we’ve done a book club episode, and I’m excited to dive into The Inflammatory Reset by Dr. Josh Redd. This book is all about reducing chronic inflammation through diet, lifestyle changes, and functional medicine approaches. I’ve been following the protocol for at least 30 days - in the episode I'll share more about why.

📚 Buy the book 📚

About The Book & Key Takeaways

Dr. Josh Redd is a chiropractic physician and functional medicine practitioner specializing in autoimmune and inflammatory conditions, particularly thyroid disorders. His book explores:

• The impact of chronic inflammation on various health conditions, including autoimmune diseases.
• How diet and nutrition can help reset inflammation.
• The connection between gut health and inflammation.
• Functional medicine strategies to address root causes of inflammation.
• Lifestyle adjustments, including stress management and sleep optimization, to support healing.

What Is Inflammation?

Inflammation is a protective physiological response that alerts our immune system to threats, like viruses, environmental irritants, or cell damage. It’s designed to trigger pathways that combat harm. In the short term, this response is beneficial—think of a bee sting or a cut. However, when this pathway is repeatedly activated without an external threat (like an internal imbalance), it can lead to chronic inflammation, which is linked to nearly every chronic disease we know of.

Signs & Symptoms of Chronic Inflammation

If you’ve been experiencing any of these symptoms, chronic inflammation could be at play:

• Brain fog, fatigue, depression, low motivation, memory loss, irritability
• GI issues, autoimmune disease, cardiovascular disease, skin conditions
• Poor gut health (increased permeability, leading to infections and food intolerances)
• Hormonal imbalances (hair loss, infertility, complications in pregnancy)
• Metabolic issues (weight gain, blood sugar instability, high cholesterol, heart disease)

Major Causes of Inflammation

Dr. Redd breaks inflammation down into five key categories:

1. Dietary: Processed foods, sugar, seed oils, gluten, and blood sugar imbalances are big culprits.
2. Lifestyle: Poor sleep, chronic stress, and lack of movement contribute to inflammation.
3. Physiological: Gut health, hormone imbalances, and poor detoxification impact inflammation.
4. Neurological: Head trauma, addiction, excessive screen time, and light exposure can all trigger inflammation.
5. Emotional: Trauma, abuse, neglect, and unresolved grief play a significant role in keeping the body in an inflammatory state.

The Three Horsemen of Inflammation

Chronic inflammation is often driven by imbalances in three key hormones:

• Cortisol: The body’s primary stress hormone, which is linked to adrenal fatigue and sleep deprivation.
• Estrogen: Too high, too low, or erratic fluctuations can create an inflammatory response.
• Insulin: Chronically high insulin from poor blood sugar regulation contributes to inflammation in both the body and brain.

Reducing Inflammation: My Personal Reset

Here’s what I’ve been focusing on:

• Prioritizing sleep and stress management (guitar, time outside, alone time).
• Addressing past trauma (I’ve gone back to counseling).
• Reducing environmental toxins (swapping personal care and household products for non-toxic options).
• Using movement, meditation, and infrared sauna for healing.

Diet is one of the biggest levers in reducing inflammation, so I’ve made major shifts in my eating habits.

The Inflammatory Reset Diet

Here’s what the protocol recommends avoiding:

🚫 Anything you're sensitive to
🚫 Dairy, eggs, gluten, oats, tomatoes, dehydrated fruit, rice, corn, potatoes
🚫 Alcohol, coffee, tea, soda, fruit juice, table salt, sugar, artificial sweeteners
🚫 Soy, peanuts, beef, pork, shellfish, processed meats

Instead, the diet focuses on whole, nutrient-dense foods:
✅ Chicken, turkey, lamb, fish (not shellfish)
✅ Quinoa, buckwheat, sweet potatoes, peas, beans
✅ Raw cashews, almonds, macadamias, walnuts etc
✅ Fresh fruits & vegetables
✅ Herbal tea, decaf green tea, unsweetened coconut or cashew milk
✅ Olive oil, coconut oil, avocado oil

In this episode I'll discuss what I've been eating, non-dietary changes I've been making, what's hard and the mindset I'm bringing to the challenge as well as if I think you should consider it (or not). 

Want to learn more about working with me? Head to primalpotential.com/work-with-me/

If you haven't yet, please subscribe to my new YouTube channel and turn on notifications! 

🎸🏆 Want championship results, but putting in club-level effort? Struggling with something new and feeling discouraged? This episode is for YOU.

Today, I’m sharing three powerful lessons that hit me hard this week—lessons about practice, progress, and why so many of us stay stuck. These aren’t just ideas; they’re truths that will change the way you approach your goals, your struggles, and your success.

Here’s what we’re diving into:

✔ Hard now, easy later. The only way to make something easier is to keep going. Quitting guarantees it stays hard.
✔ Doing the work vs. doing it right. More effort won’t help if you’re reinforcing the wrong habits.
✔ Championship results require championship effort. You can’t train like a casual and expect to win big.

Whether you're working on a skill, trying to lose weight, building a business, or just trying to be better, this episode will challenge you to rethink your approach.

Resources & Links:

📌 PrimalPotential.com
📌 Follow me on Instagram: @elizabethBenton
📌 Subscribe to my YouTube channel! Our live show is launching soon! 

👉 If this episode resonated with you, share it with a friend and tag me on social media! I’d love to hear what stood out to you.

🎧 Hit play and let’s get into it!

Episode Summary: In this episode, we explore the powerful connection between decluttering your space and achieving weight loss success. Our environment shapes our mindset, habits, and overall well-being. By organizing our physical surroundings, we create space for better decisions, healthier choices, and a calmer mind. Tune in to discover how a clutter-free home can support your weight loss journey.

Listener Question: “I am working on decluttering my home, changing my relationship to home and possessions. Any advice or guidance in that area would be great!”

Key Topics Covered:

• How your external environment impacts your internal state.
• The psychological effects of clutter: stress, overwhelm, and decision fatigue.
• The identity shift: Becoming a person who takes care of their space and themselves.
• The financial aspect: Clutter represents money you once had—rethinking purchases.
• Practical strategies to start decluttering and regain control.

Practical Approaches to Decluttering:

1. Stop Spending on Non-Essentials
   • Implement a budget and a 24-hour hold rule before making purchases.
   • Reflect on past purchases: Did they bring lasting joy or just add to clutter?
   • Consider: Would I rather have this item or the money in savings?
2. Ditch and Donate Like It’s Your Job
   • Declutter small spaces daily (drawer, shelf, cabinet) to avoid overwhelm.
   • Use the 20-item rule: Find and remove 20 items per day (expired food, unworn clothes, broken items, etc.).
   • Give items to friends, donate to charity, or sell locally for extra cash.

Why This Matters for Weight Loss:

• Decluttering fosters a sense of control and reduces stress-related eating.
• A tidy kitchen encourages healthier eating and meal prep.
• Removing distractions makes it easier to focus on self-care and movement.

Action Step for Listeners: Pick one small area to declutter today and reflect on how it makes you feel. Share your progress with us on social media or email!

These steps are easy, simple and accessible. More importantly, they work. You're going to want to listen to this episode and give this strategy a try! If you have questions, find me on Instagram and let me know! 

Subscribe to EB's YouTube channel! Live show coming soon! 

I want you to do this exercise - even if it takes you a few weeks - and I want to hear how it goes! Find me on Instagram and let me know what you think of it and what it teaches you or unlocks for you! 

To learn more about working with me, head here: primalpotential.com/work-with-me/

Episode Summary:

Ever feel stuck in the same patterns, making the same excuses, and wondering why change feels so hard? In this episode, I’m sharing a powerful mindset shift that has been a game-changer for me and my clients—the 300 Desires Exercise. It’s a simple but transformative practice designed to help you break free from limiting beliefs, shift your focus from problems to possibilities, and train your brain to think differently.

We’ll dive into why we tend to focus on what we don’t want instead of what we do, how to push past resistance when setting new goals, and why this exercise can lead to major breakthroughs in your habits, mindset, and even your daily decisions. Plus, I’ll share real-life examples of how this process has unlocked new opportunities and unexpected desires. If you’re ready to start thinking like a better version of yourself, this episode is for you!

Episode Highlights:

🔥 Why so many successful women still feel unclear about what they truly want
🔥 The sneaky ways we default to focusing on problems instead of solutions
🔥 How writing down 300 desires rewires your brain for possibility and growth
🔥 Overcoming resistance: What to do when you think, “I don’t know what I want”
🔥 Real-life breakthroughs: How this exercise has helped people shift their habits
🔥 Keeping your desires top of mind: Practical ways to stay focused on what you want
🔥 Your challenge: Write down your first 50 desires today!

Links & Resources:

🔗 Connect with me on Instagram @elizabethbenton to share your list and your experience!
📖 Grab a journal and start your 300 Desires List today!

Rate, Review & Follow

If you loved this episode, be sure to follow the podcast and leave a review! Your support helps spread the message and reach more people who need this. Also, share this episode with a friend who needs a mindset shift—you never know who it might inspire! 🚀

For the longest time, I was chasing change but not true transformation, and my results showed it. I stayed in the struggle for decades. 

So many of us find ourselves chasing the same goals for months—maybe even years—without ever feeling like we truly get there. But what if the issue isn’t a lack of effort, but rather the approach itself? In today’s episode, I’m breaking down the crucial difference between change and transformation and why this distinction matters more than you might think. I’ll share my own personal experience of shifting from temporary change to deep, lasting transformation and how identity-based consistency plays a key role in making sustainable progress.

Plus, we’ll dive into the power of setting personal standards, why root work is essential for breaking free from old habits, and a simple but powerful mindset shift that can help you create real, lasting results. If you’ve ever felt stuck in a cycle of “starting over,” this episode is for you!

Episode Highlights:

🕒 [00:59] – The key reason we struggle to maintain progress over time
🕒 [02:22] – Why focusing on just “what to do” isn’t enough for real change
🕒 [04:23] – Identity-based consistency: shifting from actions to self-definition
🕒 [06:08] – Setting personal standards and why they matter in every area of life
🕒 [07:57] – The hidden beliefs that keep us stuck in cycles of frustration
🕒 [10:26] – The “I’ll deal with it later” trap—and how it prevents transformation
🕒 [12:19] – Why successful people ask for help and how to access free resources

Links & Resources:

🔗 Join the Consistency Course Waitlist: Click here
🔗 Start the Upgrade Program Now: Click here
🔗 Download the Free Consistency Workbook: primalpotential.com/consistencyquestions
🔗 Follow Me on Instagram: @ElizabethBenton

The truth is, you can’t create lasting results without doing the deep, root-level work. Whether you choose to go it alone, work with me, or find another resource, the key is to start—because transformation isn’t about chasing change, it’s about becoming the person who naturally creates the results you want. If you enjoyed today’s episode, share it with a friend, leave a review, and don’t forget to subscribe so you never miss an episode! 🚀

I recently had a client share that she knows what to do and she's still not doing it. She feels stuck because she doesn't know WHY she isn't doing it. Hear my recommendation and also a super personal lesson that applies around how I'm working through my own fear and anxiety that sometimes make me feel stuck. 

Want to join the wait list for The Consistency Course? Drop your info at the link below: 

primalpotential.com/work-with-me/

Over on my Instagram, I shared a handful of pictures from when I was near my heaviest to talk about some of the biggest changes I made and today I want to dive into the single most helpful and impactful shift. 

For so many of you, making change feels hard. Today we're taking a perspective from Tools for the Trenches on why change might feel hard and how you can approach it differently. 

Does eating healthy feel hard? Working out feel hard? Getting up with your alarm clock or sticking to a budget super challenging? This episode is for you! 

Do you want The Consistency Creed? Head here and I'll send it to you for free!

https://primalpotential.com/creed/

We get to make our circumstances and patterns better or worse. Choice by choice, moment by moment, it's up to us. If you struggle with thoughts like "It doesn't even matter" or "I'll start tomorrow", I think you'll get a lot from this episode!

I want to hear from you! Are you enjoying this series? Do you have questions? Follow up topics you want to explore? I hope you love this episode around the idea of productivity and what we're missing! 

We're continuing our Tools for the Trenches series and I'd really love to hear feedback from you on this series! Reach out and let me know what you're thinking as we go through parts of the book. 

This is a tough one, my friends, not gonna lie. But if you've ever wondered how you'll get through a struggle or tough season, I hope you are truly blessed by this episode, the start of a new short series we're tackling. 

Have a couple good days but it never seems to stick?

Feel like your weekends lack structure?

Feel like you can't do what you want or need to do for yourself because of other people's agendas? 

Let's address it all! 

You have to end the on-again-off-again-always-restarting approach to change. Here are 5 shifts you can start to make today!

If you want to consider working together in The Consistency Course, head here to learn more and let me know if you have questions! 

If you haven't yet, be sure to sign up for our upcoming free, live trainings! Choose from either Monday January 13th or Wednesday January 15th. Click here to grab your free spot! 

The conversation around these 3 traps is sure to surprise you! A must-listen if you want to be more consistent this year!

If you haven't yet, be sure to sign up for our upcoming free, live trainings! Choose from either Monday January 13th or Wednesday January 15th. Click here to grab your free spot! 

Consistency demands that we have a mature and rational response to setbacks. Don't miss this final episode in our Consistency Essentials series!

This is your last chance to join us in Consistency Bootcamp! Head to primalpotential.com/bootcamp to grab your spot! 

Consistency needs to be a framework that allow life to flourish. This might be my favorite consistency essential yet! 

If you haven't, make sure to grab your spot in our 1-week Consistency Bootcamp - it kicks off Sunday January 5th at 8p ET. Here's the link to sign up.